Getting Into Shape After Having A Baby

happy selfGETTING INTO SHAPE AFTER HAVING A BABY

One of the most common problems facing new mums is losing weight after having a baby. I can remember discussing various diets with my girlfriends and looking forward to recovering my pre-baby body. I also remember really struggling with being on a diet and not quite succeeding. My friend’s experiences are quite similar to mine. So why do diets so often don’t work? I did not get my answers until quite a few years later when I was seeing clients as a counsellor and having counselling myself.

If you are looking after a lively toddler (or two!), you might be craving food because you are tired, not because you are hungry. Before starting on yet another diet, which is likely to make you even more exhausted, it is worth asking yourself a few simple questions: Why am I reaching for food now? Am I tired? Sleepy? Just need some comfort? There are many other ways of fulfilling these needs rather than food.

Losing weight isn’t easy – otherwise, why would overweight people continue to put up with prejudice, disapproval and feelings of guilt and shame?
In fact, almost one in four adults in England is classified as obese.
There is no genetic explanation why some people are unable to regulate their food intake. Research indicates that the answer may lie in our emotional relationship with food.
It may not be real hunger that pushes us to reach for second helpings, but actually a response to an emotional need elsewhere, which is nothing to do with food.
Well known weight loss companies have for many years successfully used group counselling techniques to help people lose weight.
In my practice, I work with clients on resolving emotional blocks that prevent them from achieving their perfect weight.
During sessions we first find out what the client’s relationship with food really is. What does he or she feel just before reaching for food? And what about after? What do they say to themselves when they overeat?
Next, we explore what being overweight means to my client. We experiment with my clients seeing themselves thin and imagining how their life is going to change as the result.
We discuss the role food played in a family of origin – what messages were given by parents about eating or not eating? What cultural attitudes to food were predominant? How were overweight people regarded?

If you would like to lose weight, start noticing when you overeat – do you reach for biscuits when you are tired? Upset? Anxious? Is there anything you can do to deal with your emotional discomfort instead of eating? Paying attention to and resolving a psychological issue is a way to loose weight for good, much more effective than a crush diet (which is likely to make you even more stressed and irritable).

Taking supplements might also help you lose weight after pregnancy. Certain food cravings indicate that your body is lacking vitamins or minerals. For instance, if you can’t live without peanut butter, it means that your vitamin B intake is insufficient. Taking a supplement instead of dipping into the jar will greatly improve your waistline!
Craving cheese is often a sign of Calcium and Phosphorus deficiency. Try taking a supplement or eating more broccoli – it is high in calcium and phosphorus and has a lot less calories than cheese.
If you need comfort food when you are stressed – give Omega 3 a try and make sure you take it for at least a month. Essential Fatty Acids improve brain functioning and might make you feel calmer and clear the brain fog.

Quite often food cravings are not a sign of a particular vitamin shortage, but just indicate that you need rest. One client complained that she was a chocolate addict and could not get rid of the habit. A born perfectionist, she could never take a break and relax, so the chocolate for her became a substitute for a good rest.

Research indicates that overweight people, who try, but don’t manage to loose weight, often don’t have clear motivation. So when you decide to loose some weight, first ask yourself – how thin would you like to be? What does being thin means for you? Do you know your ideal weight and have a clear plan of how to reach it? Otherwise, your weight loss program will become just another exercise in self-criticism and low self-esteem.

Don’t blame yourself for an occasional chocolate or second helpings. Internal criticism is not likely to stop you eating too much, but will definitely make you feel bad and as a result – more comfort eating! Pay attention to your feelings and look after yourself, then you will not only achieve your perfect weight, but also learn to live in harmony with your body.

Anna Storey at www.annastorey-counselling.com

How to find a counsellor?

thinking
I am often asked to advise on how to find a counsellor.
If you have never had counselling before, the process can be rather confusing, so I thought I will share a few tips here.

Your first port of call is of course your GP. Some GPs are more helpful than others, but you will probably be referred to a local counseling provider. If you are lucky, you will be able to see a counsellor in a few weeks time, but often the waiting list is a lot longer. Even if you do see a counsellor soon enough, you might not get more than 3 or 4 sessions.

So what to do if you feel you need more than that?

The only way to go then is to go private.
It does not necessarily have to be expensive – many counseling training institutions have their own counseling services, where advanced trainees can gain necessary work experience, and offer reduced fees. Some charities local to you might offer free or cheap counseling services, so it is worth asking your GP about it.

If you do decide to look for a private counsellor, www.counselling-directory.org.uk is a great resource. It allows you to search by postcode and all the counsellors listed have to provide a proof of their qualifications.

If you want to be absolutely sure that your counsellor has had an appropriate training and is qualified, you can look at www.bacp.co.uk
It is a website for British Association for Counselling & Psychotherapy and it has a directory of counsellors. If a counsellor is registered as an Accredited Counsellor, that means that he or she has trained at the BACP accredited training institution and has had several years work experience post qualifying.

How to prevent a panic attack?

panicattackHow to prevent a panic attack?

So you suffer from high levels of anxiety and have experienced panic attacks before? You can talk to your GP about the variety of treatments available – medication, counseling, CBT etc. Choice of treatment will probably depend on the severity of the attacks you experience.
But whilst you are waiting for the treatment to work (both with medication and with psychotherapy it might take a while), could you do something to help yourself? How do you pre-empt the panic attack?

Here are four simple steps you can go through if you feel that you might be about to experience a panic attack. Each step offers a different strategy and if one does not work, you should move to the next step.

Be aware of the here and now

We feel anxious because we are thinking about either the past or the future events. Being aware of the here and now will help you feel grounded. You could use mindfulness technique, by telling yourself what you are feeling right now, focusing on your breathing and, if your thoughts wander – bring them back into the present.

Remind yourself of your positive qualities

When we are feeling anxious it is all too easy to blame ourselves, which, in turn, makes us feel even more anxious. If you can turn on a positive internal voice you might feel more confident and relaxed as a result.

Remind yourself that a panic attack is not inevitable

You might be associating a panic attack with a certain feeling. This feeling might become fixed in your consciousness and appear immoveable. The reality is that we can choose how we feel, think and behave in different situations. It could be very helpful to realize that you can choose not to have a panic attack.

Think of the best scenario
If a certain situation is making you anxious, it may be helpful to visualize it developing in a positive way and then memorizing this visualization. Research demonstrates that our brain makes no distinction between a situation that really happened and the one that we imagined. By imagining ourselves being confident, for example, we can train our brain to always feel that way.

Who is talking in your head?

talking in yourheadMy clients are often surprised to hear that most of us have some sort of internal dialogue going on. “Hearing voices in your head” does not necessarily mean you are going mad – it just means that you have become aware of your internal dialogue.

Transactional Analysis regards this dialogue as an internal communication between ego-states. An ego-state is the set of related behaviors, thoughts and feelings. It is a way we manifest a part of our personality at a given time.

If I am behaving, thinking and feeling in response to what is going on around me here and now, using my resources as a grown-up person, I am said to be in my Adult Ego-state.

At times, I may behave, think and feel in ways which are a copy of one of my parents or parent figures. On this occasion, I am said to be in my Parent Ego-state.

Sometimes, I may return to ways of behaving, thinking and feeling which I used when I was a child. It might indicate that I am in my Child Ego-state.

The internal dialogue between ego-states might be experienced as thoughts; for example, self-critical thoughts might come from Parent to a Child ( «You could have managed this situation better!» «You ought to have apologized first»). Although if the criticism is valid and relevant to the situation the message might be coming from Adult.
Child may then comply and accept the criticism («Yes, I should have managed it better. I am no good.») or rebel against it («I have done my best!») Self-pitying thoughts can be directed from Child to Parent(«Nobody likes me») to which Parent may respond in a supportive («Don’t worry, there is nothing wrong with you») or in a punishing manner («You brought it upon yourself!»)

Sometimes you can hear your actual parent’s voice talking in your head or it can be a voice you don’t know or can’t remember.

Learning about the content and quality of your inner dialogue allows you to bring confusing thoughts and feelings into your Adult awareness. Once unraveled, your inner voices will loose their power and will stop interfering into your daily life.

Vitamins and supplements to alleviate stress

FullSizeRender-35VITAMINS AND SUPPLEMENTS FOR MENTAL HEALTH AND WELLBEING

In my practice as a counsellor I often meet people who were advised by their GP to take an antidepressant, but are reluctant to do so. Counselling enables you to address the issues that make your life stressful, but I would also suggest small changes in your diet and lifestyle, that will make a big difference.

These are the vitamins and supplements you might consider taking before starting on a serious medication.

Research indicates that the majority of mentally and emotionally ill have deficiencies in B-vitamin complex. The recommended daily dose is 25-50mg daily. Even completely balanced and happy people tend to become depressed and experience other symptoms of emotional disturbance when made niacin or folic acid deficient.

Another mineral, essential for our mental wellbeing, is Magnesium. It is important for proper nerve functioning. Recommended dose – 250-500 mg daily. Calcium alleviates tension and promotes relaxation, recommended daily dose – Calcium, 500-1,000mg.

Omega-3 is another great mood booster – it contains DHA, which forms about half of all the fat in brain cell membranes. It is needed to build and preserve pliable brain cell structures so the brain can work effectively. DHA is shown to improve mood by boosting serotonin levels. You need to take a supplement for at least a month before you will feel the difference. When you buy a supplement, make sure it contains both EHA and DHA.

Give these vitamins and supplements a try and enjoy increased levels of energy and vitality!

PMT

PMT:healthyPMT

Millions of women are affected by PMT every month, yet very often it is dismissed by health practitioners as a “just in your head” sort of thing. The term PMT is used to describe the wide range of physical and emotional discomforts: bloating and indigestion, insomnia and depression, anxiety, cramps, anger and irritability. If there are some pressing problems in your life that require a solution, PMT might make them seem bigger and more acute. No amount of health supplements or medication will help you get rid of these issues, so before you start working on your PMT it is advisable to give your attention to all the unresolved issues in your life. It might be helpful to process your feelings with the help of a qualified counsellor.
But if there is nothing tangible that need sorting in your life and you are still feeling nervous, anxious and tense at this time of the month, then you could try these vitamins and supplements.

Vitamin B6, 50-300mg daily
Magnesium, 500mg and calcium, 250mg, daily
Vitamin B5, 1000mg daily
Evening Primrose oil, 500mg, 1-3 times daily

You could try traditional herbal remedies, such as Dong quai and black cohosh, preferably after a consultation with a qualified herbalist. Ayurvedic herbal remedy Triphala aids digestion and has a calming effect.

Exercise will help improve abdominal circulation and perspiration will remove excess fluids. It is also recommended to avoid certain foods before and during your period – salt and salty foods, cold foods and beverages, alcohol and caffeine in all form. Foods to increase are:
strawberries, watermelon, artichokes, asparagus, parsley and watercress (these are natural diuretics); raw sunflower seeds, dates, figs, peaches, bananas, potatoes, peanuts and tomatoes (rich in potassium).

What do your children need?

girl on swingSTIMULATION, RECOGNITION AND CERTAINTY

Do any of these complaints sound familiar?

My Marcie whines and demands, especially when I don’t have time to give to her.
Andrew just seems flat. I offer him the same thing over and over and he doesn’t respond, so I leave him alone.
My Elena flouts the rules and laughs at my anger.

If you have a similar lament, it may be time to try out some different ways of parenting or of understanding yourself.
Hearing these laments as part of the “SRC triangle” can help us deal with them. SRC stands for the psychological hunger for stimulation, recognition and certainty. These three human hungers can at times push aside needs for sleep or for food.
We need to feel alive(stimulated), acknowledged (recognised) and safe (certain).If we can’t get the one we need, we try to make do by substituting one of the others, but it is never quite satisfying.

So the three points on a triangle are:

Let’s do something! – Hunger to be energised and vital.
Look at me! – Hunger to be acknowledged and considered valuable.
Who’s in charge here?- Hunger for a framework in which to feel safe and confident and to get stimulation and recognition safely and appropriately.

As a parent, you can think about the following questions:

• Am I providing a balance of stimulation, recognition and certainty for my children?
• Is one of them easier for me to offer so that I offer it at the expense of the others?
• Is one of my children clamouring for me to meet one of the hungers because she is not getting enough of another?
• When children are not responding well to our offers, we can remember that children, like adults, have widely different temperaments. The book by Helen Neville and Diane Clark Johnson Temperament Tools, Working with Your Child’s Inborn Traits helps us to do just that.
• Am I putting one of my unmet hungers onto the children instead of noticing what they need?
• Do I have stimulation, recognition and certainty balanced in my own life?
• Am I accepting the satisfaction of one hunger in place of another when I could do something to get that hunger met directly?

The three hungers are equally important. It is safest to offer a balance of all three.
Recognition
My Marcie whines and demands, especially when I don’t have time to give to her.
Marcie whining and demanding may be saying “ I need more recognition from you. I feel scared and angry when I am not sure if you value me”. The response: more time with Marcie, more loving and more noticing and commenting on what Marcie does.

Stimulation
Andrew just seems flat. I offer him the same thing over and over and he doesn’t respond, so I leave him alone.
Babies who are not touched and talked to languish or die. Andrew went flat.
We all need variety, action, challenge, excitement, touch. Andrew may need all of those.

Certainty
My Elena flouts the rules and laughs at my anger.
Elena might need a better structure. Her parents could develop consistency if the structure has been lax. Or they can loosen up the rigidity, if the structure has been too rigid. Too many limitations often result in rebellion, passivity, or manipulation rather than safety.

If you would like to explore this topic further, you are advised to read
Growing Up Again by Gean Illsley Clarke and Connie Dawson.

How authentic is your anger?

anger-18615_1280HOW TO DISCOVER YOUR REAL FEELINGS AND MANAGE YOUR ANGER?

So you think you are an angry person, but are you really? Try this exercise:

Imagine that tomorrow is the beginning of a holiday period and all the shops are going to be shut for several days.
You have no food left in a house and have just enough time to run to the supermarket and stock up before the shop closes.
You quickly fill up your trolley and go to the tills. There are just a few minutes left before the closing time.
You get to the checkout desk, the person at the till enters your purchases on the cash-till and tells you the total cost.
You reach for your wallet and can’t find it. You search and search and it is not there. You remember now that you left it at home.
As the line is building up behind you, you ask the shop assistant if it would be ok to leave your name and address, take your shopping and bring money after the holidays. The shop assistant replies that it is not possible.
So you can’t take your goods home and there will be several days before the shops will re-open.
As you realize this – How do you feel?

If you will do this exercise in a group, you will notice that different people will report different feelings.
The feeling that you will report is the one you are experiencing quite often in all sorts of situations.
This feeling will also be the one that was “allowed” or encouraged in your family of origin.
The emotion you felt did nothing to help you find a solution to your problem.

These characteristics are typical of what Transactional Analysis calls The Racket Feeling.

The racket feeling is usually a substitute for an authentic feeling. For example, you might get angry when you are really sad. Feelings substitution is happening out of awareness, so you might not even notice what you are really experiencing.

So next time you get angry, you might try to stop and think for a moment – what are you really feeling? Could you find ways of expressing that real feeling (fear, sadness etc.) instead of getting angry? Becoming aware of your real feelings and finding ways of getting your needs met will help you manage your anger and use it in constructive rather than destructive ways.