Month: <span></span>

Picture of healthy fruit with heart cut outs

How to Change Your Relationship with Food Mindfully

Food and our relationship to it shapes how we live our daily lives. Sometimes, it’s easy, and we look forward to meals, can balance our diet, and use food to support a balanced lifestyle. Sometimes, we disconnect, form habits around food that may or may not be healthy, and turn to food as a treatment for deeper underlying issues. This disconnect is a mind-body disconnect and a lack of mindfulness. The severity of the latter can be what leads or has lead to eating disorders.

When you or a loved one are struggling with eating disorders and you’re wondering how to change your relationship with food, read on here to understand more about yourself and your eating habits. Remember to reach out to your primary care provider and/or primary psychologist if you feel that you or your loved one is at risk.

Our Entanglements with Food

For many, food is used for so much more than just refueling. You may be approaching it for solace, celebration, obligation, or a number of other reasons. Even your mood can affect what and when you eat. In fact, depending on the day, how much you eat varies drastically. You could be overeating, undereating, or simply eating unwisely because of all these external factors. How to change your relationship with food starts with understanding your food triggers.

Observe Your Hunger & When You Feel Hungry

Notice when you feel hungry. Whether you’re eating because the clock says so or you’re suppressing your appetite because you’re too busy, it’s time to be more mindful of what your body is telling you. Take your daily situations out of the equation and pay attention to when you’re actually feeling hunger. Consider starting a journal to note the fluctuations of your mood and how that may relate to when you feel the need to eat when it’s not a mealtime.

Habits Around Cravings & Comfort Food

For most of us, fast food and junk have made their insidious ways into our diet, ensuring we crave them many times a week. It’s called “comfort food” for a reason! In an attempt to avoid these, many people turn to dieting. While diets will tell you what to eat, they’re often restrictive, and it’s easy to fall into a cycle of eating too much or too little

So, how do we change your relationship with food? It’s time to step out of this pattern and reconnect with your body.

When you release yourself from judgement and guilt, you have a chance to actually taste the food you’re eating. And while yes, ice cream tastes really good, you may realize that you actually enjoy nourishing choices like fruits, vegetables, and even quinoa.

Food as Reward and Punishment

Relationship with Food Mindfully
It’s not a surprise that many adults use food as the carrot or the stick in their daily lives. Food has long been a well-known reward system or a punishment system, either as sweets for dinner or a reprimand for not eating all your food as part of the “clean plate club.” Is it possible to change such a deep seated association? We think so. If you really want to learn how to change your relationship with food, this is crucial.

It’s Time to Get Help

If you’re struggling with your approach to food, we are here for you. At Miami Hypnosis & Therapy, we have years of experience working with those who suffer from eating disorders or anxiety and depression associated with food. Reach out today to learn how we can help. Take the first steps to transform your mind and mind-body connection!

woman at sunset by the beach

5 Tips for Creating Good Life Habits

Creating Healthy Habits

If you examine your daily habits, it’s probably obvious that you have some good ones and some bad ones. These habits develop through repetition and personal reinforcement, so changing any of them requires the same repetition to make them stick. While it’s good that you have healthy habits, there are probably a few that you want to change or add to your life to develop a healthy lifestyle routine. Ready to learn about creating good habits and clearing the not-so-good? Read on today for top tips and advice from the experts at Miami Hypnosis & Therapy.

Identifying Your Current Habits

The first step for creating healthy habits is identifying the ones you already have. You might want to keep a journal that tracks and monitors behavior that you’re proud of as well as behavior you might want to change. Tracking will help you understand why these patterns developed and help you spot deeper issues.

Many people want to exercise or sleep more, but they’re convinced they don’t have enough time. If you spend some time tracking your daily activity, it could help you identify places where your time is being sucked — perhaps on social media or other distractions? Do you want to stop biting your nails? Figuring out when exactly you do it could point to triggers that you can avoid.

Setting Goals for Creating Good Habits

A healthy lifestyle routine doesn’t just happen; you have to work at it like everything else. Set yourself some basic goals to help you slowly transform the habits you want to change. Your goals should be specific, measurable, actionable, realistic, and time sensitive. If they don’t meet all these criteria, you might lose motivation or feel overwhelmed trying to keep your goals.

Your goal might be to lose weight. How much weight do you want to lose? How do you plan to accomplish that? Perhaps set yourself a small goal — like losing five pounds — and then focus on how you’re going to develop good habits to make it happen. Maybe you swap out your daily sugary snack for fruit. Perhaps you add a 30 minute walk into your morning routine. Keep track of everything as you plan it out to help ensure you’re staying on track.

Creating a Strategy

Person writing down goals list at desk

After establishing which habit you want to change or add to your daily routine, you’ll need a plan to help you find all the resources and motivation you need to meet your goals. From free classes in your area to fitness groups and support meetings, do some research to stock up on the tools and people you want to help you make it happen.

Building Your Cheer Team

Once you’ve started involving others in reaching your goals, you suddenly also have the benefit of creating a support team to cheer you on when you accomplish a goal, keep you going when you’re feeling overwhelmed, and keep you accountable throughout every up and down. Creating good habits doesn’t have to happen alone. Whether you go to a therapist or to regular meetups with your workout group, there’s no reason to go solo.

Keeping Yourself Accountable

Support group hands in circle

You’ve started creating good habits, but every now and again, you let yourself slide or give yourself a free pass. We understand! Creating change in your life takes time. While sometimes you need a break, habits are dependant on repetition. Get right back up, and try again.

Keep yourself accountable by reporting obstacles and backsliding to your support system, or discussing why they might be happening with a CBT counselor. Perhaps you’ve overcome the initial reason behind your bad habit, but something new has developed that you have to face.

Miami Hypnosis & Therapy Can Help

At Miami Hypnosis & Therapy, we’re all about creating good habits for healthy lifestyle routines that work for you. We offer life coaching, therapy for depression, anxiety, help with eating disorders, and even in improving athletic performance. We offer a number of flexible therapy options that put your needs first. Reach out to us today and discover how we can tailor a treatment plan specifically for you.

Featured Blogs

An inflatable finish line arch that is outside

4 Tips to Get Inspired & Motivated for a New Year

In the winter months when the days are short, feeling uninspired is common. You can find yourself in a rut that may be hard …

Photo of a person sitting down alone with a journal and holiday supplies

How to Deal with Social Anxiety During the Holidays

The holidays should be a time of joy, but it can be a time of great distress for many with social anxiety. When living with …

family making breakfast in kitchen

The Benefits of a Morning Routine

Are your mornings a little chaotic? Between rushing the kids to school, getting ready for work, or walking the dog before …