It's here! This is your FREE Mindfulness Practice Worksheet! It's colorful, pretty, and I hope it really helps you grow in being mindful and staying present.
This one's a bit different from the average mindfulness practice you might be familiar with. The reason it's called "Exposure-Friendly" is that it is specially designed to help a person be mindful of whatever they are experiencing, not just attempting to feel better. This is a hallmark of exposure therapy: being able to tolerate distress without engaging in pathological responses (rituals, safety behaviors) that negatively reinforce fear. Distractions and relaxation when facing our fears can backfire (see the research at the end). So if we need a different set of tools to face fear, here's one of them. I hope it helps.
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"Ah sugar, ah honey honey. You are my candy girl, and you've got me wanting you." The Archies may have been describing a relationship with their lyrics, but that’s been me with my relationship to actual sugar.
I love added sugar. 5 years ago, I easily would:
I didn’t think much about it. Once I began to shift from a trim guy in my young 20’s to borderline overweight/obese by my late 20’s, I was introduced to research on the deleterious effects of consuming so much added sugar in my diet. But I also gained maybe the most crucial part of any health advice: the support to live it out.
The most significant early clinical and research voice for me was Dr. Mark Hyman, Director, Center for Functional Medicine at the Cleveland Clinic. I was watching a documentary on Netflix in 2015 that featured him significantly. It added to my already growing knowledge and personal experience, which especially helped me a) stop compartmentalizing nutrition (150 calories from Coke ≠ 150 calories from vegetables) and b) look more closely at what I put in my body.
Bolstered by personal recovery in multiple areas of my life, and leaning on my wife who was super supportive of me, these convergences facilitated what I hadn’t been able to do prior:
One of my discoveries is that existing advice often conflicts, and (as with all things) can be driven by profit, greed, and ambition. Instead of getting embroiled in all these details, I began to think critically for myself and make a plan with support. Here’s the simplest advice that’s now supported relatively across the board:
Recommendations for Added Sugar:
Part of a healthy body, mind, and spirit involves an honest look at what we put in our bodies. Nutrition is, of course, one of the most important realities of daily life. Much success and suffering comes from our consumption and discipline around food- and in that regard, it’s not much different from other areas of life such as our thoughts and beliefs, exercise, generosity, and work and rest.
I’m nowhere near an expert in the food realm, and this post is more personal in nature. I hesitated writing it for a while so as not to make another one of those ‘Look at me now!’ posts. The last thing I want is for anyone reading this to feel shamed by a braggadocious post on self-improvement. I personally didn’t have a bunch of shame about my weight prior, nor would that have helped. I want to thank my sister-in-law, Camille, for encouraging me that people might benefit from my personal story. I hope it helps.
As a therapist, I walk with people every day through CBT and counseling to take action. Traditional medicine, articles, and diets all serve their purpose. My job is to help people make change, personalized to them, in the context of reality- that we must all live in, or not- only to our detriment.
If you take nothing else away from this, here are the keys I want to share:
 Added sugar is different than sugar as it naturally occurs, like in fruits and vegetables. See Harvard Health's post here.
 “Fed Up”- not that I endorse everything in it, but there were a couple key lessons that I have incorporated from this documentary.
 This whole resource is quite fabulous with lots of good research and narrative. I nerded out with it!
This post was originally published on 05/26/2016 on my wordpress and is newly updated.
You’re surrounded by setpoints every day. They literally keep you alive. One of them is your set body temperature. If your body drops or rises a mere 15% beyond your core temperature, death occurs. Think of a setpoint like a reference point, a sort of boundary. Medically, it’s called homeostasis. The body regulates internal functioning (temperature, blood flow, oxygen) despite external circumstances. The body is always seeking homeostasis. So is the brain. And you can intentionally take charge for your mental, emotional, and relational health.
In our bodies, we break out in a fever when something is wrong- which is one way the body makes conditions unfavorable to viruses and bacteria- because they are temperature sensitive. In addicts, their brains have faced an onslaught of dopamine rushes- and the brain counters it by producing less dopamine to balance out- even sometimes ELIMINATING dopamine receptors. This is the brain naturally seeking to turn down a party that’s gotten too loud.
Balanced functioning (homeostasis), whether biological, technological, or psychological, will involve three interdependent elements that help reach homeostasis- all centered on a setpoint:
In order to bring a system back to normal, negative feedback is used to regulate it. So when I say, “get negative,” or course I’m not telling you to have a negative outlook on life. What I AM saying is that a system that is out of control will only be put back in control/order by it being regulated by setpoints, carried out by either an internal or external force- and this is negative feedback.
Okay, have I been sufficiently nerdy? Let’s get practical!!
Check out how William uses all three processes of homeostasis as a married entrepreneur with children, who is also dealing with some alcohol abuse (#2 in each is the setpoint).
1) Financial accounts are reconciled daily by William (outside help oversees them weekly). 2) The business plan was developed with a setpoint of no greater than $100,000 debt. Crossing $50,000 debt signals a problem and requires meeting with the board. 3) If the setpoints are not honored, the board has full power and autonomy to enact established strategies.
1) William’s two year old, Thomas, is running a fever- revealed by his behavior, and then it was gauged with a thermometer. 2) If 24 hours pass with a fever over 100 F- or at any point it goes beyond 103 F- the setpoint has been crossed. 3) Visit the doctor immediately.
1) Extra money was left over- discovered in the budget by William’s wife, Katie. 2) They determine no more than $10,000 will be spent on a kitchen remodel. The goal is $8,500; beyond the goal is a warning flag. 3) At the $8,500 mark, a conversation will be held with the contractor to hold to the budget.
1) After running into various troubles with alcohol, William considered his personal/family values and health recommendations. 2) A setpoint was made: only 2 drinks or less daily. 3) If this line is crossed, the commitment is to have an entire month sober. If this cannot be done, it is agreed on with his support team to increase treatment (e.g., go to a group, go to counseling).
Got the hang of it? These steps can be applied to about anything, though I mostly use the Setpoints Exercise (click on the link below to access!) to help increase ownership and boundaries with addictions. It’s a straightforward way to get honest with anything you are facing, the amount of help you need, and what supports can get you there. This concept has helped assist many of my clients to face problems squarely, and in turn, to be more successful and realistic in addressing life challenges. Give it a try!
A Psychotherapists' thoughts on healthy living.
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