Anxiety and Relationships: Restoring Hope with God’s Help

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These days, anxiety is everywhere you look, and our culture doesn’t shy away from showing it. Anxiety plays a prominent role in films such as Inside Out 2 and in television shows like The Big Bang Theory. But Anxiety is often shown as something “in your head” or biological. It’s depicted as a trait that the character is born with or perhaps a result of chemical imbalances.

While these and the thousands of other portrayals of anxiety in pop culture can help people recognize anxiety and can bring it into conversations, they often overlook a critical aspect. Anxiety is rarely caused by biology alone. Relationships, environment, and life experiences are major contributors that the media doesn’t always show.

According to the World Health Organization (WHO), anxiety is the most prevalent mental health condition in the world. Approximately 4% of the global population, which equals about 301 million people, were affected by anxiety in 2019. And there’s no sign of it letting up. In fact, anxiety disorders have been increasing over time and have risen rather drastically in recent years.

There are myriad reasons that someone might suffer from anxiety, including biological factors, unhealthy thought patterns, everyday stress, and past trauma. Broken relationships are a major factor, too. Pop culture, which often focuses on anxiety as a “brain problem,” rarely shows how distance, conflict, or unresolved tension in relationships can spur or worsen anxiety.

Relationships in the Bible

Are relationships really that powerful? That important? From the beginning, the Bible is a story about relationships. It goes into detail about our connection with God and with one another. David and Jonathan (1 Samuel 18-20) had a deep trust and encouraged each other in their spiritual walk. Ruth and Naomi (Ruth 1-4) give us an example of devotion and loyalty. And of course, the most important relationship in history unfolds in the pages of the Bible.

Right after the fall of Adam and Eve in Genesis chapter 3, Scripture offers a love story about God’s relentless pursuit to restore us. He longs to bring us, His creation, back into a whole, healthy relationship with Him. And He wants us to have deep, meaningful connections with each other.

That story continues throughout Scripture as we see how God provided His only Son, Jesus, to die on a cross to restore our relationship with our Heavenly Father. Jesus talked a lot about relationships, as well.

When someone asked Him which commandment was the most important, His answer was straightforward and clear: “Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength. The second is this: ‘Love your neighbor as yourself.’” There is no commandment greater than these” (Mark 12:30-31 NIV).

If God went to all this effort to create relationships and restore ours to Him, it must mean that our connections are important. Our relationships matter. Our relationship with God first, and then with each other, is the foundation of our identity.

Anxiety, the Thief

How does anxiety fit into relationships? Anxiety is the thief that can rob you of the peace God wants you to have. But just like any thief, anxiety is sneaky. Of course, it doesn’t usually come out of nowhere. There might be a biological seed or stressful circumstance at the helm. But anxiety can truly grow where there is distance from God and from a healthy support system.

It’s not surprising that anxiety is a thief and enemy to our peace when we trace its lineage. If anxiety is partially caused by brokenness and separation, we have to look at the origins of those causes.

The story in Genesis shows us how brokenness entered the world. Satan, the serpent, deceived Eve about God’s intentions, creating doubt and fear. This deception led to conflict, division, and a rupture not only between humans but between us and God Himself (Genesis 3:1-19). This brokenness from generations ago still affects us today and often shows up as anxiety, because anxiety is a symptom of that deep separation.

Anxiety and Relationships

Similar to the old question of which came first, the chicken or the egg, you might wonder if broken relationships cause anxiety or if anxiety causes broken relationships. Both are true. People with anxiety disorders often face relationship challenges and poor relationship quality. They might engage in behavior that triggers negative reactions and may sabotage their own opportunities for close connections.

Conversely, having broken relationships can cause anxiety, too. When someone you care about (and who you thought cared about you) lets you down or when tension sprouts, distance can grow. In that gap is where anxiety thrives. It makes you doubt yourself, causes you to overthink what you did or said, and makes you worry that things will never get better. It’s a cycle because anxiety grows from broken connections, and it also makes those broken connections harder to repair.

Anxiety tries to keep you stuck in that alone, lonely place. Being removed from God and others can cause anxiety, and anxiety wants to keep it that way. It tries to convince you that you’re alone because you’re not good enough to be loved. And this causes more anxiety, which keeps you from relationships and keeps you stuck.

Hope and Restoration

It doesn’t have to stay that way. What a wonderful God we serve! Our human story doesn’t end in brokenness. God’s story is one of restoration. He pursues you with unwavering love, inviting you into healing and wholeness.

When you take those important first steps back toward God’s presence, not only are you promised eternal life, but anxiety begins to lose its powerful grip. And hope begins to form as you start to see that peace is possible, even among your messy and broken relationships.

God provided a way for us to restore ourselves to Him through the redemptive blood of Jesus, but He can guide us in restoring our human relationships, too. Remember, it was God who saw that Adam needed a companion, and He created one just for him.

God can see when you feel alone, too, and He can repair those strained relationships in your life. He can soften hearts, provide opportunities for reconciliation, and guide you toward bridging those invisible, but real, gaps.

Not only is God the God of the supernatural, but He can use practical tools, too. Therapy and counseling are some of those tools that God can use to help you. Therapy can also help you to restore relationships. Your Christian therapist can help you identify the areas in your life that could be causing relationship issues and help you gain skills to make new connections.

While therapy doesn’t replace your need for God’s grace or a healthy community, it can complement them and give you a way to take action toward reducing anxiety and restoring your relationships (and making new, healthy ones).

When you can break free from the anxiety and strained relationship loop, you will find that restoration happens in the form of restored or new human relationships. Healthy, God-centered relationships. He places friends and family members, mentors, and even strangers who will love you well and remind you that God loves you, even when anxiety makes you feel distant.

While mass media wants to tell you that your anxiety is strictly biological or internal and beyond your control, God has a different message. If you acknowledge the relational and external causes of anxiety and pair that with faith, community, and therapy, you will see that achieving peace from anxiety and restoration of relationships are possible.

For more information and to schedule an appointment with a Christian counselor near you, call us today.

Resources:
https://www.who.int/news-room/fact-sheets/detail/anxiety-disordersPhoto:
“Holding Hands”, Courtesy of Javier González Fotógrafo, Unsplash.com, CC0 License;

 

Mental Wellbeing and the Hidden Influence of Gut Health

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Most of us understand mental well-being in terms of thoughts, emotions, and life events. However, few of us realize the hidden community of microscopic organisms in the gut that can also shape how calm, focused, or resilient we feel. The brain-gut connection suggests that there are trillions of bacteria in the digestive system that influence mood, stress response, and even symptoms of depression and anxiety.

Christians understand how this can be both fascinating and reassuring. God has designed our bodies with intricate connections among mind, body, and spirit. “For you created my inmost being; you knit me together in my mother’s womb.” (Psalm 139:13, NIV) Understanding microbiomes offers another way to care for our mental well-being with intention and hope.

It’s easy to feel overwhelmed or unsure which steps matter when it comes to health and emotional regulation. There are people promoting quick fixes through supplements or strict diets, and others viewing the gut-brain connection as a passing trend. But in the middle are people who want to understand how everyday choices about food, sleep, and stress can support their well-being.

Christian counselors help us explore this without fear or shame, and they are grounded in a biblical view of the body as being fearfully and wonderfully made. It’s comforting to know that when questions arise about mood changes, digestive discomfort, or lingering fatigue, we can rest assured that they are part of a complex system that God understands completely.

How the Gut-Brain Connection Affects Mental Wellbeing

The microbiome is the community of microorganisms living in the body, especially the gut. This community is made up of bacteria that help break down food, produce certain vitamins, and interact with the immune system. Through this connection, they also send signals to the brain, using nerves, immune pathways, and chemical messengers.

Some bacteria are linked to the production of neurotransmitters like serotonin and gamma-aminobutyric acid, which influence mood and anxiety levels. When this balance of bacteria is disrupted, it can contribute to inflammation and changes in how the brain processes stress and emotion. This results in subtle yet significant effects on mental well-being.

Researchers have noted that people with depression and anxiety sometimes show differences in gut bacteria. This does not prove that changes in the gut cause mental health issues, but it does suggest that the health of our microbiomes can be an important part of the larger picture.

For some of us, digestive symptoms such as bloating, pain, or irritable bowel syndrome go hand in hand with emotional stress. In other words, when the gut is frequently irritated, signals traveling to the brain may increase stress and sensitivity or cause mood fluctuations.

Christian counselors can help us understand these connections without self-blame. By encouraging gentle curiosity about how gut health can interact with thoughts and beliefs about spiritual practices, counselors can help us identify the changes we need to make not only in our thought processes but also in our diets.

This can also shift how we integrate prayer into our mental well-being. Rather than asking for a change in our minds, we can ask God to show us better choices for nutrition, rest, and the physical care of our bodies. Christian counselors, help us learn to trust that God designed our bodies so that everything can work together.

Everyday Gut Care that Supports Mental Health

Microbiomes are sensitive to daily habits, so that small choices can add up over time. Mixing highly processed foods, chronic stress, and irregular sleep disrupts gut balance. However, nutrient-dense foods, restful routines, and movement can support healthy gut bacteria, leading to healthy mental well-being.

Some individuals have found that increasing fiber-rich fruits and vegetables, whole grains, and fermented foods helps cultivate a more diverse bacterial flora. This is not a replacement for professional treatment, but it’s one part of a comprehensive approach to mental well-being that respects the body that God designed. “So whether you eat or drink or whatever you do, do it all for the glory of God.” (1 Corinthians 10:31, NIV)

Small, steady changes are often more sustainable than sudden overhauls. Choosing foods such as vegetables and yogurt and drinking more water throughout the day can help create a healthy microbiome. This supports healthy mental well-being and a healthy physical body. We don’t have to obsess over every bite as long as we notice what foods affect our mood, energy, and digestive comfort.

Christian counselors emphasize that understanding shifts in our diet is an act of stewardship rather than perfection. It invites us to learn how to care for our gut as part of worship and self-compassion.

Understandably, not everyone has access to fresh food, safe places to exercise, and a predictable schedule. It’s also worth noting that financial stress, caregiving responsibilities, and chronic illnesses can limit what is realistically possible.

The goal is to understand that mental well-being can still be nurtured through small, intentional steps, such as preparing simple meals with affordable ingredients. Asking for help when fatigue becomes overwhelming is not a sign of weakness, but rather an indication of the intention to create a healthy lifestyle that leads to good mental health.

When to Seek Help

Lifestyle changes can support gut health, but at times, professional guidance may be essential. If there are persistent symptoms, such as panic attacks or drastic changes in appetite, they should not be ignored.

A primary care provider, a Christian counselor, and a dietitian can help evaluate underlying medical conditions that can affect gut and mental health. Partnering with a healthcare team allows us to explore the biological and emotional dimensions of our experience rather than just assuming everything is in our head.

This is another area where Christian counselors serve as a bridge between faith, science, and emotional care. They can help us process the fear that sometimes arises when we read about microorganisms or hear conflicting advice online.

Christian counselors help us frame treatment as part of God’s provision rather than a sign of spiritual weakness. They remind us that healing is often gradual and fully seen by God. The result is a life of integrated practices such as prayer, Scripture reading, meditation, and healthy boundaries that address both mind and body.

Integrating nutritional counseling, medical recommendations, and counseling sessions can be especially helpful. It is a collaboration that reflects a holistic view of mental well-being and honors the way God designed our brains to work together.

Faith, Microbiomes, and Mental Wellbeing

Many individuals who are learning about microorganisms are seeing a new way that God cares for every part of life. They see the same God who knows each thought and emotion and also understands the most hidden processes of the body.

This means we don’t have to choose between spiritual support and scientific insight. We can have questions and frustrations, as long as we trust that God’s compassion extends to the entire nervous system, not just parts others can see.

God’s character is steady, and the invitation He gives us is to live as whole people, mind, body, and spirit working together. This is where Christian counselors can walk beside us as we experiment with supportive habits and seek medical evaluation when needed. The small act of choosing a nourishing meal, taking a walk, or making time for God before bed can become spiritual practices that strengthen our gut and our heart.

A Healthier Way Forward

Mental well-being is not a destination achieved through a perfect diet or a counseling session. It’s an ongoing process of learning, adjusting, and resting in God’s care. When we understand how microbiomes in the gut and the brain connect, we remember that none of this surprises God. The same God who knit the body together knows how every system interacts. He will offer wisdom, comfort, and guidance every step of the way.

If you would like to start a faith-based plan to improve your eating habits and mental well-being, contact our reception team today to set up an appointment. Your local counselors can help you get started with healthy food choices and mental habits.

Photo:
“Watermelon Salad”, Courtesy of Frames For Your Heart, Unsplash.com, CC0 License

Helicopter Parenting: Is it Helpful, Harmful, or Avoidable?

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🎧 Listen to this article

You’ve probably heard the term helicopter parenting thrown around in parenting circles. The phrase conveys a mental image of a parent hovering over a small child who’s just trying to play freely. The phrase might also conjure images of a college student whose parent still plays an interventionist role in her education, such as calling a professor to find out why the student got a bad grade.

The term helicopter parent was first used in a 1969 book about parenting teenagers. Today, it’s commonly used to describe parenting that’s too involved, as opposed to having a healthy level of engagement.

Sometimes parents admit that they’re helicoptering but claim that it’s necessary. As time goes on, sometimes the realization sets in that this type of parenting can do more harm than good, hampering a child’s ability to develop the necessary independence that’s a part of growing up.

If you’ve heard of helicopter parenting, you’re probably aware that it’s generally seen as a negative parenting style. But you are probably aware that the opposite extreme (dismissiveness, disengagement, and neglect) is even more harmful.

What does helicopter parenting look like?

Since helicopter parenting is overly intrusive and controlling, it does not respect a child’s need for increasing independence as he or she grows. Sometimes it doesn’t allow much room for a child to have negative experiences or emotions.

These issues are heavily dependent on the age of the child. What might be helicopter parenting for a teen could also be healthy parenting for a toddler. Every child and family is different, with highly individual needs.

While there are overall principles that can guide us as we try to understand good parenting, individual counseling for parenting can be far more helpful in assessing specific needs for each child and family.

How do you know if you’re a helicopter parent? Some signs and symptoms of helicopter parenting might include parent-directed play, overly strict rules, unwillingness to allow the child to take initiative, lack of unstructured free time, and parental discomfort with a child’s negative emotions.

In teenagers, helicopter parenting might look like intensive control over neutral areas, demanding strict accounting of time, not allowing room for decision-making, or being involved in communication with teachers, employers, or other authority figures on the teenager’s behalf.

Many of the actions in helicopter parenting are valuable in and of themselves, but harmful when taken to an extreme. That’s why nuance is important and why Christian counseling for parenting can help parents avoid the pitfalls of helicopter parenting and help their child grow into all God has created them to be as the years pass.

When we set our children free from intrusive parenting, we allow them to flourish on their own as individuals, and that can be both joyful and scary to witness. Christian counseling for parents can not only address parental issues, but also individual issues of anxiety, fear, and other emotional concerns.

What Helicopter Parenting Is Not

Let’s emphasize that parental involvement, responsiveness, and warmth are all crucial aspects of raising a child. The younger the child, the more hovering will be required. Parents should not worry that by being involved in their child’s life or having firm, loving guidelines and boundaries, they are in danger of ruining their parenting with helicoptering.

Attunement (emotional responsiveness) and empathy (relating to others’ feelings) are both crucial to the well-being of individuals and relationships, especially in the forming of parent-child bonds.

If you respond to your baby when they cry, help regulate your toddler’s emotions, help your elementary child with their homework, or console your teen after their first breakup, don’t worry. None of these actions indicates that you’re a helicopter parent.

Let’s outline some specific behaviors to avoid and the healthy behaviors parents can replace them with, as well as go over some of the risks of helicopter parenting.

As always, individual Christian counseling can address your specific situation much better than generalized advice can. Please contact our office today for more information about Christian parenting counseling.

What does godly parenting look like?

Many Christian parents wonder how they can parent effectively in an increasingly secular culture. Does helicopter parenting mean not exercising control or limits over what your child watches or whom they befriend? How should a parent set age-appropriate rules, especially for teens? And what happens when your child makes a mistake because you gave them the freedom to do so?

The Bible doesn’t offer a wealth of direct parenting advice, but as an example, here are two Scriptures that mention parenting:

Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord. – Ephesians 6:4, NIV

Train up a child in the way he should go, and even when he is old, he will not depart from it. – Proverbs 22:6, ESV

We can see from these passages that parenting is a sacred responsibility, not something to be taken lightly. God calls parents to guide and teach their children, but the outcome of that training is in His hands.

The Balance of Healthy Parenting

On the one hand, being overly involved in your child’s life may inhibit their healthy development. But on the other hand, a lack of positive engagement and adequate guidance can also hold them back.

What is the balance of allowing a child freedom as he or she grows, but maintaining an engaged and responsive parenting style?

How can parents show up lovingly and be present every day, but also provide space for children to explore independently, make mistakes, and learn how to become increasingly competent over time?

What To Do Instead of Helicoptering

For toddlers, preschoolers, and elementary-age children allow them to play and explore freely in safe environments. Let them take the initiative in play. For toddler tantrums, provide soothing co-regulation rather than giving in to their demands.

Watch them play rather than playing with them every time. When you do play with them, allow them to take the lead. “Stage” toys and analog activities for them to discover.

In these early years, focus on laying a good foundation of healthy involvement so you’ll be able to gradually let go as they get older.

For elementary, middle, and teens avoid overscheduling. Allow them to do hard things themselves and learn from their mistakes. Protect them from bullying and harsh treatment, but allow them to navigate low-level friendship problems themselves, while remaining available to talk things through.

For teens it’s important to allow age-appropriate freedom, independence, and decision-making as much as possible, while protecting teens from the risks inherent to adolescence. This is much easier said than done! According to the Cleveland Clinic, it’s crucial to maintain warmth, connection, and open communication as much as possible while still following through on family rules and guidelines.

Perhaps one of the most important things is to get to know your child as an individual and base your parenting on their needs.

Growing In Grace as a Parent

Helicopter parenting isn’t the healthiest parenting style, and it’s also not the most harmful. It’s often a way for well-intentioned parents to give their kids the best chance they can at having a good life. But despite good intentions, this parenting style can be detrimental to child development and the parent-child relationship.

No parent is perfect, and no child is perfect. Christian parenting isn’t about perfection; it’s about allowing the love, grace, and discipline we experience from the Lord to flow through us and make a difference in our children’s lives.

Overly involved parenting can be a sign of heart issues, not just a need for parental behavior modification. When we take the time to delve into what’s motivating us, we might uncover fears, hurts from the past, or other issues affecting our ability to trust the Lord and walk in freedom and confidence as parents.

The good news is that there is so much freedom to be found on the other side of fear. We can embrace the love and guidance of God and know that He loves our children even more than we do. As we learn to set them free and let them go, we can grow in confidence that the Lord is the one who never lets either of us go.

If you need practical help in applying biblical principles to your parenting and avoiding helicopter parenting and other unhealthy parenting styles, please call our office today at (949) 386-7181 or contact us to schedule your first risk-free session. The trained counselors at Christian Counseling can walk with you on your sacred journey of parenting.

Resources: 
https://www.parents.com/parenting/better-parenting/what-is-helicopter-parenting/
https://www.psychologytoday.com/us/blog/childhood-narcissism/202409/how-helicopter-parents-hurt-their-children
https://health.clevelandclinic.org/could-your-helicopter-parenting-actually-be-detrimental-to-your-childs-developmentPhoto:
“Dishes with Dad”, Courtesy of Getty Images, Unsplash.com, Unsplash+ License

How to Find the Best Therapist for You: Qualities That Make a Counselor Qualified

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I’ve gotten these questions as a therapist from several pending clients in many different situations over the years:

  • Are you an expert on this issue?
  • Have you worked with this before?
  • Are you just a regular professional therapist?
  • I’m not sure if you could help, can you?

It is a good question to ask. And a question coming from a pragmatic, caring heart, as you want yourself or someone you love, not to waste time but to experience healing and growth. So, in this article, I want to provide some introduction to what you can probably expect your therapist to know and how likely they are to help.

Therapist Training

Let’s first talk about the knowledge and training a therapist gains from the ground up, and what you can generally come to accept as standard for your experience across the board.

There are three basic differentiations for therapists by experience and training, like the levels in carpentry, which look like

  • Apprentice
  • Journeyman
  • Master carpenter

Therapist training levels are:

  • Trainee: like an apprentice learning the trade, supervised often by professors
  • Associate therapist: like a journeyman gaining experience, full-time practitioners, gaining supervision by professional therapists, often still pre-licensed
  • Licensed therapist: like a master carpenter, working under own license

This is the marriage and family therapy model of training classification, whereas other counseling professionals, like clinical counselors, social workers, and psychologists, may have slightly different education and classification than MFTs.

Like any profession, you can have brilliant and skilled technicians or not-so-brilliant or skilled practitioners at any level of training. But let’s start with trainees and ask the questions: Are you an expert, have you seen this, and can you help?

As a trained therapist trainee, one has received a variety of education and training around areas as diverse as child psychology and the study of aging along the lifespan, abnormal psychology regarding the study of all types of mental illnesses, and the study of what makes romantic partnerships and personal lives thrive and blossom versus fail.

All trainees have been reared in a number of different theories and philosophies, looking at what causes problems in human functioning. They are also trained in vehicles of change for the betterment of quality of life and the factors in therapy that are conducive to that growth.

You can have appointments with trainees and work with them, generally for lower fees than associates or licensed therapists, and specific benefits can range from their recent academic scholarship and research, the supervisors who really invest in their maturation, and so you have two brains working behind your care.

Trainees are often tremendously gifted individuals by nature who apply some of the common factors beautifully, as well as begin to grow more knowledge of certain specialized treatments.

Below are some of the common factors that describe what therapy looks like in every office and are generally considered factors that contribute to many healing outcomes:

Common Factors

Support

  • Catharsis
  • Identification with therapist
  • Mitigation of isolation
  • Positive relationship
  • Reassurance
  • Release of tension
  • Structure
  • Therapeutic alliance
  • Active participation of both therapist and client
  • Therapist expertise
  • Therapist warmth, respect, empathy, acceptance, genuineness
  • Trust

Learning

  • Advice
  • Affective experience
  • Assimilating problematic experiences
  • Cognitive learning
  • Corrective emotional experience
  • Feedback
  • Insight
  • Rationale
  • Exploration of the internal frame of reference
  • Changing expectations of personal effectiveness

Action

  • Behavioral regulation
  • Cognitive mastery
  • Encouragement to face fears
  • Taking risks
  • Mastery efforts
  • Modeling
  • Practice
  • Reality testing
  • Experiencing success
  • Working through

Therapists at all levels will be trained to apply these modes of thinking, feeling, relating, teaching, and modeling, which means most interactions, when things fit, are examples of dealing with an expert in modeling and shaping changed thinking, feeling, communicating, and behaving at some level.

Trainings And Credentials

Therapists at all levels can receive specialized training (as permitted by the presenters). In fact, I took training this last year for an evidence-based couples therapy approach that had me surrounded by psychologists with PhD’s, licensed MFTs, associates, trainees just beginning to see clients for the first time, many saying keenly insightful things.

Some training and methods can teach you theories that are evidence-based (meaning research studies have proven effective in achieving positive outcomes) or can have you trained in subject matter as general as child psychology or as specific as trauma-focused therapy with veterans.

Other training can lead to certification and credentials such as CSAT (Certified Sex Addiction Therapist), Addiction certified through organizations like National Certified Addiction Counselor, NAADAC, EMDR certified, or Gottman method certified, and those who pursue them often spend years and thousands of dollars on those specialties.

That shows a passion and a commitment to that subpopulation, which is a good sign if you’re a client (and probably means you’ll need to pay more for their services).

The next level of general training every therapist must progress to is that of an associate therapist. After a trainee graduates from their graduate program and has seen hundreds of hours of clients by then, they then apply for an associate number to begin seeing clients under the tutelage of a supervisor in a professional and paid relationship.

Therapists in this stage gain even more hours and end up with upwards of 1200 face-to-face session hours with a supervisor coaching them before and after, and countless more hours learning the trade, amounting to at least 3000 hours of training. Associates, on top of education, amass a lot of real training in the field.

Many of these associate therapists work in agencies or private practices under the license of their supervisor, so they are well monitored and guided by those supervising licensed therapists. During this time, they must acquire training in telehealth, ethics, suicide, and risk assessment, and often do many hours of extra training in these topics.

For example, the agencies I worked with during my associate period trained me intensively in Dialectical Behavior Therapy, which is a model that largely helps clients who are dysregulated internally regulate, make effective choices, and increase mindfulness and flexibility.

I also was taught Trauma Focused Cognitive Behavioral therapy, which taught a method of working with traumatized children to assist them to grow in the ability to deshame themselves, notice their feelings and sensations, and process trauma in a suitable way that left them more able to continue with their lives. Then, with this trauma, I was able to implement the tools and techniques of those models and then be shaped and molded by my supervisors into a more adept practitioner with those tools.

What is the scope of competence versus the scope of practice?

Terms you may hear from a therapist are.

“That is not in my scope of practice.”

This means the therapist, and any therapist at any level or professional title, would not be equipped to deal with. To exaggerate, filing your taxes, giving you legal advice, or telling you how to reconstruct your porch would be out of a therapist’s scope of practice. However, it is harder to identify discrepancies would be giving medical advice, or usually prescribing medication (unless the therapist is a psychiatrist

What is within the scope of practice is trained listening, encouragement, discernment, interpersonal skill building, self-regulation skill building, insight development, crisis management, mindfulness, and thought process change toward truthfulness.

“That is within my scope of competence!”

This means the topic that you are bringing to the therapist is one that the therapist is well versed in and trained or experienced in more than the average therapist. For example, all therapists are trained to assist family members in healthier discussions, etc., but some therapists have a greater scope of competence than others, maybe to assist a family member dealing with a son with severe mental illness, which a different therapist might not be as competent in handling.

The last level of training is being licensed in your therapy field, such as a licensed marriage and family therapist (LMFT), licensed clinical social worker (LCSW), or licensed professional clinical counselor (LPCC). After completing the required hours and your associate phase, a therapist of any sort is now granted the privilege, in distinction from the professional boards of their state and or professional organizations, to conduct therapy on their own.

If the famous anthropologist Malcolm Gladwell is close to the truth about 10,000 hours of practice making someone an expert in something, then including the associate time of 3000 hours plus many hours of undergraduate and graduate education, any licensed therapist is pretty close or at least halfway to being an expert, or at least a skilled professional at handling mental, emotional, and social issues adeptly for the client.

And many issues overlap, and initial reasons for coming to therapy can often lead both the therapist and the client to see that there are other underlying things to be worked on. Therapists who engaged in different ways of becoming experienced can often see problem areas where they can apply what they know from different angles, whether it be a more researched approach, common sense, or general intuition and skillfulness at the therapist’s springs.

I, for example, have been shaped through training in different methods, life experience, overall years of clinical experience, outside interests in readings, psychological concepts, and how much time in my faith, reading the Bible, listening to sermons, and community, which speaks to the human experience.

So perhaps I may have a potential client who says their child with high functioning autism is really struggling and isolating due to social pressures in junior college as a forty-year-old attempting to be more self-sufficient.

I’ve never worked with a forty-year-old with autism, and I’m not considered an expert who has had countless training sessions and hours of experience. However, I know the client will need emotional regulation, some interpersonal skills, some acceptance and understanding of where to push to accept limits, and family support, just through general awareness and experience.

Hopefully, I’ve been able to show the spectrum of the kind of helpful care you will receive and things that you can look for and ask for to gain greater clarity. Overall, seeing anyone at any level in this field, it is likely you will be meeting with someone knowledgeable who can provide adequate supervision of your care.

Photos:
“Counseling”, Courtesy of SHVETS production, Pexels.com, CC0 License; “Counseling”, Courtesy of Polina Zimmerman, Pexels.com, CC0 License; “Group Counseling”, Courtesy of Getty Images, Unsplash.com, Unsplash+ License; “Counseling” Courtesy of Andrej Lišakov, Unsplash.com, Unsplash+ License

Healing from Body Shame

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Many people struggle with body image issues. “Body image is a combination of the thoughts and feelings that you have about your body.” In a UK study from 2019, it showed that “one in five adults (20%) felt shame, just over one-third (34%) felt down or low, and 19% felt disgusted because of their body image in the last year.”

Body image issues can lead to other significant mental health problems, such as eating disorders, depression, suicidal ideation, and anxiety disorders. Body image and body shame are a bit different, because people can have a healthy or positive body image. Body shame is a newer term, and it’s different from body-shaming, which is making fun of someone or mistreating them because of some flaw (real or perceived) on their body.

Body shame is treating yourself that way – feeling and believing your body isn’t good for whatever reason and mistreating yourself because of that. Mistreating it could look like extreme diet and exercise, talking badly about it, having eating disorders, excessive plastic or corrective surgeries, problematic drug or alcohol use, engaging in high-risk sexual activity, hiding your body, or not giving it what it needs for health.

Body shame could originate from several things. Past trauma (especially sexual), but also emotional and physical abuse, can lead to debilitating body shame. Being bullied or teased as a child and young adult and being compared to others with different body types, can cause it. Constant social media or pictures of celebrities with “ideal” body types, perpetual and unwanted singleness, or a lot of unwanted romantic or sexual attention can also lead to body shame.

This is an issue with which so many struggle, and they are scared to talk about it. But it’s possible to begin healing from body shame, to begin seeing your body as good, no matter what it looks like. This article will only scratch the surface, and professional counseling may be the best route to work through all of it, but these are some steps to heal from body shame.

Healing from Body Shame

As you work through these steps, jot your feelings and thoughts down in a notebook. If you decide to get counseling for body shame, this notebook will help facilitate discussions between you and your counselor.

Create a timeline of the history of body shame

When was the first time you felt shame about your body or being in your own skin? Write out every single moment that stands out from childhood until now, every moment that you felt like you hated or despised your body. Think about the reason what that experience meant to you. Was it abusive in any way? Was it traumatic? Name everything that comes to mind.

Think about how you were hurt/ what you felt then

As you do this, with each memory, consider what you felt in that moment. Di you feel confusion, shame, embarrassment, loneliness, sadness, or anger? What did you feel then and what do you feel now as you remember? How was this situation hurtful? What was so hurtful about it?

What did you believe then

Next, think about what you believed then about the situation, the other people involved, and your body. This could have been the result of something someone said or how they acted toward you, but what belief began to take root? Were there any times you believed positive things about your body? When was that and what was that like?

What do you believe now

What do you believe now? Do you believe any of those negative things about your body today? Why or why not? Do you believe any positive things? What are those positive things? What do you like and dislike about your body? Name it all, no matter how difficult this may be. It’s important to be completely honest with yourself about it because honesty and vulnerability are ways people can heal from any type of shame.

Center on truth

Just because you think it doesn’t make it true, and just because someone said it to you or about you doesn’t make it true. What is true is that your body is good. When God made man and woman, he said they were good. That doesn’t just include their souls. It means everything, body and soul. It’s possible to begin believing your body is good, no matter its state or how it looks.

Truth doesn’t ignore the unhealthy things, though. If your body is unhealthy in any way, it’s important to recognize this truth and not ignore it. But you don’t want to slip into extreme mistreatment of your body because of negative thoughts and feelings. You want to center on the truth that your body is good.

Work toward forgiveness of those who’ve hurt you

It’s never okay to mistreat someone because of their body shape, size, or anything about their appearance. This is body-shaming and often abusive. Most of the time, it’s because of something someone did or said to you that led you to feel shame about your body. You’ve been able to identify what it was that hurt you most.

Now it’s time to move toward forgiveness. They might not have ever apologized for the wrong they did to you and may never. But holding that hurt and anger toward them will only hurt you more. It’s time to be free of the hold they have on you. Spend time practicing forgiveness.

Write out “I forgive _________ for ____________” in your journal, then speak each one out loud. It may take months or years to forgive repeatedly, but it’s an important step in your healing.

Move toward acceptance and healthy self-care

Self-acceptance and self-compassion are the highest goals here, because compassion is another way to break through shame. Spend some time treating your body as though it were good. Write positive affirmations on your mirror. Keep those same affirmations around your home or where you see them often. Tell them to yourself over and over again. Look in full-length mirrors at yourself and smile at yourself in the mirror.

Buy (and wear) clothes that flatter your body. Take good care of your body by eating healthy and exercising regularly. Prioritize rest. Moderate your alcohol consumption and don’t misuse substances. The goal here is not to be military-like, obsessive, or even shallow with yourself, but to treat your body as if it were good. What would it mean for you to accept the fact that your body is good and for you to treat it that way?

Set boundaries with people who continue to mistreat you

This may be one of the hardest steps because you’ll have to confront people. It’s only worth it to do this with people whom you want to remain in your life. You can share with them how you felt (or feel) when they said or did (or present tense) whatever hurts you and leads you to feel shame about your body. “I feel ____ when you _____.” Or “please stop saying ______ about my body. I don’t like it, and it makes me feel ______.” Or “I’m choosing to believe the best about myself.”

If they are presently saying negative things about your body, it will be up to you to stand up for yourself. This is a way of treating your body like it’s good. Consider what boundary you’d like to put in place. For example, never talk about physical appearance with a specific person or not shopping with that person. It could be that you decide to only talk positively about your body and others’ bodies around that person.

Whatever your boundary, you’ll need to communicate it to the one who keeps hurting you. If that person continues to disrespect the boundaries you have in place, you may choose to spend less time with them altogether. They aren’t proving to be safe people, and it’s difficult to heal from body shame with unsafe people in your life. Meeting with a counselor can help you know how to set boundaries with others to protect yourself from further shame.

Body shame doesn’t have to ruin your life. You can fight back. You can heal and believe your body is good, and you can treat it like it’s good, too. Don’t hesitate to reach out for help from a compassionate counselor so you can fully heal from body shame.

References:
https://nedc.com.au/eating-disorders/eating-disorders-explained/body-image/
https://www.mentalhealth.org.uk/publications/body-image-report/exec-summary#:~:text=New%20body%20image%20statistics,-New%20online%20surveys&text=One%20in%20five%20adults%20(20,image%20in%20the%20last%20year.

Photos:
“Woman on the Beach”, Courtesy of Dan Torres, Unsplash.com, CC0 License; “Woman on the Beach”, Courtesy of Priscilla Du Preez, Unsplash.com, CC0 License; “Woman on the Beach”, Courtesy of Darko Trajkovic, Unsplash.com, CC0 License

How to Not Give In to Depression After a Breakup

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Feeling sad after a breakup is a normal reaction. You invested time, money, and emotions into a relationship that did not work out. Perhaps the breakup came as a surprise or had been a long time coming. What’s important now is not to give in to depression after a breakup.

Depression After Breakup: How to Protect Yourself from Getting Stuck

A breakup is a loss, and you may experience the five stages of grief as you navigate the first few days and months. You may experience denial or shock, anger, bargaining, depression, and acceptance. To keep from getting stuck in the depression stage after a breakup, protect your mental health and well-being.

The following are several tips for protecting yourself from depression after a breakup.

Confide in a trusted friend

You need the support of a trusted friend or family member right now. Someone you can confide in and who will hold your hand while you process your emotions. Listen to them if they want to share their experience with depression after a breakup or offer advice.

Find a support group

The knee-jerk reaction after a breakup is to seclude away. But what you need now is support. Depression and grief support groups are excellent for providing participants with first-hand experience and tips for moving past heartache. You can find local and virtual groups online or check with your community center or local public library.

Consider counseling

Counseling can teach you the strategies and skills to process the breakup, accept your new reality, and make plans for the future. Counseling can help if you need to heal from trauma, abuse, neglect, abandonment, or feelings of low self-worth. The methods shared equip you with lifelong techniques to get over any obstacle.

Distance yourself from your ex

The old saying, “Out of sight, out of mind,” comes in handy after a breakup. You need at least a few weeks of distance from your ex as you process and heal. Don’t follow them on social media or in real life. If you must see them, try to keep your distance and only talk when necessary, such as when coparenting.

Dive into creative pursuits

Dive back into the activities that make you happy. Pursue creative outlets that allow you to express your feelings. For example, painting, sculpting, writing songs or short stories, crocheting, and playing a musical instrument are all ways you can express yourself. Make time for creative pursuits and hobbies to boost your mood and overall well-being.

Acknowledge your feelings, but don’t stay there

It’s important to acknowledge your feelings, but don’t stay there. You need to feel those emotions to work through them, but remaining stuck will not help you move forward. Consider journaling your thoughts and emotions. Journaling permits you to record your most vulnerable thoughts and distance yourself from them, promoting healing.

Exercise to feel better

People exercise to feel better about themselves externally and internally. Heart-pumping exercise triggers the release of endorphins and other brain chemicals, such as serotonin and dopamine. This release leaves you feeling happier and confident. Exercise also lowers cortisol, the stress hormone, and regulates mood.

Christian Counseling in Huntington Beach, CA

Talk therapy and other psychological methods are effective for managing depression after a breakup. Schedule a session with a Christian counselor in Huntington Beach, California to receive an assessment and discuss the skills and strategies you need to move forward. Contact us today at Huntington Beach, California, to learn more.

Photo:
“Wildflowers”, Courtesy of Annie Spratt, Unsplash.com, Unsplash+ License

6 Common Symptoms of Depression in Men You Should Know

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The symptoms of depression in men take many forms, which may not be the same as the symptoms in women. You may not be aware that you are depressed but feel that something is “off.” As many as six million suffer in the US with depression each year. Often, their symptoms go unnoticed, or they refuse treatment.

Do not be one of the millions. Do not be a statistic. Seek help for your symptoms of depression as soon as possible.

Symptoms of Depression in Men to Know

Wondering what might be wrong? Feeling out of sorts lately? Perhaps you have something on your mind worrying you, but you do not feel like it’s depression because it’s not accompanied by the persistent sadness you have read about in articles like this one.

Not all symptoms of depression in men affect everyone the same. Some of these symptoms can seem unrelated, but a counselor can help determine if what you are experiencing is true depression. Huntington Beach Christian Counseling provides professional support to help men identify and manage depression in a compassionate, faith-based setting.

The following is a list of common symptoms of depression in men.

Irritability, Anger, or Mood Swings

Men who are depressed may not realize that is the problem, and often, depression itself is a symptom of a much larger issue or unresolved conflict. This can present itself as anger, irritability, or mood swings. Do you find yourself irritable over minor offenses? Are your loved one’s pet peeves bothering you more than usual?

Headaches

Headaches, stomachaches, and unexplained body aches could be a symptom of depression in men. Anxiety and worry cause tension, which can lead to headaches and digestive issues. Heartburn and acid reflux could result from excess stress. Talk with your physician about the best treatment plan for headaches, body aches, and stomach pain in combination with your depression treatment plan.

Appetite Changes

If you reach for food when you are not hungry or forget to eat meals, you may be struggling with another depression symptom. Depression can impact ghrelin and leptin, the hunger hormones. Suddenly, you may think you are hungry when you have just eaten or you may go for several hours without food because you do not feel hungry.

Weight Changes

Due to the changes in hunger hormones and behavior regarding food, your weight may rapidly increase or decrease. You may see a drastic change in the scale or the fit of your clothes. Rapid weight changes could also be the symptom of a physical issue, so check with your physician to rule out any medical conditions.

Escapist Behaviors

Men are more likely to turn to escapist behaviors while depressed compared to women. Escapist behaviors can include playing video games for much longer than is normal, abusing substances, or watching pornography. These behaviors are a way to escape from the current reality.

Suicidal Thoughts

Depression can affect sleep and the ability to concentrate on tasks. These symptoms compounded can lead to suicidal thoughts. If you are thinking about harming yourself, reach out immediately for help.

Getting Help for Depression in Huntington Beach

Do you recognize any of the above symptoms of depression in men? Do you or someone you love struggle with depression? Contact us today at Huntington Beach Christian Counseling to schedule an appointment with a Christian counselor in Huntington Beach, California.

You do not have to suffer. We can help by connecting you with a counselor in Huntington Beach who specializes in depression symptoms. Get started today by calling the number on this site or filling out an online contact form.

Photo:
“Alpine Lake”, Courtesy of Jonny Gios, Unsplash.com, Unsplash+ License

What is Therapy Like? An Inner Look at the Therapy Office Experience

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If you are asking yourself “What therapy is like?” then this article is for you. It takes an inner look at the therapy office experience and the many differences you find behind each door. With all the differences, it can make it difficult to decide how, when, and what therapy to start with.

That’s okay, there are tools for that as well (see “Individual Choice” section). There are not only differences between therapies and therapists but also unique phases of therapy each client goes through. It all comes down to individual choices. Huntington Beach Christian Counseling offers personalized support, helping clients navigate their unique therapy journey with compassion and care.

Differences

Certain techniques of therapy fit certain people. There is no one-size-fits-all. In order not to make this a textbook-sized article, the following are over-simplifications of different types of therapy, including some highlights of the most used therapies out there such as DBT, CBT, somatic, psychodynamic, etc. Just as a reminder, this is an oversimplification.

Commonly used therapies

DBT, ACT, CBT. basically brain training. The concepts are black-and-white, plug-and-play techniques that have proven to work for many people. There’s a lot of talking, but a lot of formulas being plugged into throughout.

Somatic

Body and brain training. The concepts connect the whole brain, but the focus is on the reptilian portion and therapists work through experience exercises that can range from holding onto the edge of a table to jumping off a tower into a foam pit.

Psychodynamic

Here’s where you talk it out and see where things go. Most offices really do have a couch, and some people lie down on it.

Online vs. in-person

Youth

The entertainment factor is a must to consider how well they can engage/be attentive (so don’t be surprised if there is more of a play approach), there’s a certain age limit for the general therapist out there.

Adults

Psychological disconnect (no replacement for in-person), but otherwise no difference is shown in short-term studies (in other words, real work can still be done online).

Social: male/female, religious/nonreligious, race

Male/female

You may not have a preference, or you may feel strongly about it. It will be an easy choice for some individuals. As a couple, it may be more difficult to navigate the first-time choices of a male or female.

The most important question is whether you have had major trauma involving one gender to another. Either way, it’s going to be a case-by-case basis where one gender or another could change your mind on the issue just because of how they naturally fit your case.

Religious/non-religious

Similar to male/female considerations – the couple’s work makes this more of a factor than for individuals since couples may not be in the same space religiously and will need to find the best middle ground.

For individuals, the benefit of a particular religious background is an understanding of vocabulary and context to certain sensitivities. Otherwise, no matter the religious background, it is likely the therapist has worked with both religious and nonreligious alike.

Race

Again, you may not have a preference, but similar to the above, race can be an identifying factor in who you want to see and open up to in the experience of therapy.

The phases

The beginning phase

The beginning phase is when the introductions happen. No matter the level of intensity of the problem, this phase typically has little change overall. It is in this phase where the problem can be closely examined, and the client can work to get used to the therapist and the therapist can get to know the client. Typically, if any progress is made in this stage, there will be a temptation to quit too early before the lasting work is done.

The working phase

This phase can be the most uncomfortable for the client. It is in this phase where challenges to the client’s routine/habits are made. It is the time when the reality of the situation shows and the going gets tough. It is important to advocate for yourself during this phase, so the therapist can adjust their approach accordingly.

The end phase

This phase can be difficult for some, but in general, this is where progress is reviewed, game plans for future trouble are made, and final check-ins take place before saying goodbye to therapy. This may mean that progress has been made and therapy is no longer needed. However, this may also occur before transferring to a new type of support.

Individual choice

Overall, therapy is an individual choice. With no guarantees offered, the success of it depends on multiple factors. Your individual choices are not only what type of therapy you will try, but also what type of therapist you want to meet with. Another individual choice is when you want to enter and exit therapy.

Regarding couples therapy, it should be kept in mind that there is no such thing as shotgun therapy. Should a spouse not be committed to the relationship, even for a short time for the sake of trying therapy, there should be no couples therapy

Keeping these choices in mind is important in helping you sift through the options of therapists and therapies out there. If it becomes more overwhelming to make the decision yourself, reach out to our reception team at Huntington Beach Christian Counseling or 424-438-2888 and let them know so they can help you find the best place to start.

Photos:
“Relaxing”, Courtesy of Coen Stall, Unsplash.com, CC0 License; “Naptime”, Courtesy of Adrian Swancar, Unsplash.com, CC0 License; “Counseling”, Courtesy of TienDat Nguyen, Unsplash.com, CC0 License

Knowing the Signs of a Toxic Relationship

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Relationships take various forms, and they go through their own peaks and valleys, just as with the rest of life. In a marriage, for instance, the couple might move from the honeymoon phase and into a season of financial hardship that tests their ability to resolve conflict and problem-solve. Some couples will struggle with that, while others will deal with the conflict and difficult circumstances in a healthy manner.

Again, couples go through all sorts of things, and many healthy relationships will face challenges, sometimes with mixed results. However, the mark of healthy relationships is that they don’t remain in a state of conflict, nor do they endlessly repeat the same mistakes without learning or growing from them.

In other words, difficult seasons will come, but healthy relationships weather those storms through mutual respect, affection, good conflict management skills, and so on.

In other relationships, what’s lacking are these same hallmarks of a healthy relationship. These toxic relationships are a hotbed of simmering conflict – one or both partners are in constant fight or flight mode, and they are not happy or fulfilled. There can be toxic patterns in a relationship, but a toxic relationship is one in which those patterns are a feature, not a bug in the system. Below are a few signs to look out for that might point to your relationship as being toxic. If you find yourself in such a relationship, seeking support through Huntington Beach Christian Counseling can help you navigate these challenges.

Emotional detachment in a toxic relationship.

In a healthy relationship, the partners are emotionally connected and vulnerable to one another. They share themselves, offer one another validation, and show that they care for each other in various ways. Emotional detachment can happen for a season, say for instance if one partner is in a time crunch at work. However, sharing one’s feelings with their partner is what makes for a healthy relationship. Emotional detachment can happen in various ways, including:

You don’t celebrate each other’s wins. In a healthy relationship, the couple supports one another and celebrates their respective wins. If the atmosphere in the relationship is one where your wins aren’t celebrated, and possibly where an air of competition reigns, that could be problematic.

Negative spontaneous emotional reactions. Your partner’s gut-level impressions of you, such as whether they like you or find you interesting, or whether they think you are competent, or how you might compare to other people – all these can point to the health of your relationship. A relationship dominated by spontaneous negative emotional reactions is a cause for concern.

Lack of self-disclosure. Relationship health is supported by emotional self-disclosure, where you are vulnerable with, listen to, and mutually support each other. Sharing your important feelings within the relationship matters, as does listening well and being responsive to such self-disclosures. If this interplay of sharing and listening well is absent from the relationship, it is cause for concern.

Few positive non-verbal behaviors. We speak with more than just our words. We can use touch, our faces, our bodies, and the tone of our voices to communicate alongside our words. A relational environment where there are few positive non-verbal behaviors such as smiles, laughter, hugging, etc., might point to an unhealthy dynamic in the relationship.

It’s also important to ask yourself if the dominant tone of your relationship is one of affirmation or criticism. Of course, we don’t always get things right, but if your spouse is constantly criticizing you – how you dress, how you look, speak, act, and so on, that’s not a healthy situation. Emotional detachment, if it becomes a habit, signals the deterioration of a relationship, and it needs to be addressed.

A lack of safety in a toxic relationship.

In a relationship, it’s important for you and your children to feel safe. Safety can be emotional or physical safety. With emotional safety, do you feel able to express your emotions without feeling judged or like you’re failing somehow? Do you feel like people care how you feel, and that your emotions are taken into consideration?

Physical safety can be compromised if you’re threatened with violence, or if resources such as food, clothing, health care, and shelter are held at ransom. Relationships marked by the lack of safety are likely toxic.

No boundaries or boundaries are repeatedly violated

Boundaries are important for the health of any relationship. Boundaries signal that each person has their own personality and needs, and respecting those boundaries shows consideration and promotes individual integrity. Boundaries can center around finances, privacy, use of time, friendships, sex, and much else.

If in your relationship you either don’t have boundaries or the boundaries you set are violated repeatedly, it may signal a toxic relationship. Each relationship needs boundaries to prevent it from slipping into codependency or other similar dysfunction, and when boundaries are violated, there need to be consequences. Repeated violations of reasonable boundaries display a fundamental lack of respect that needs to be remedied.

Constant cover-ups in a toxic relationship.

Spouses often cover for one another. This can happen for a variety of reasons, including not wanting them to look bad, or wanting to spare them from something uncomfortable or humiliating. There is a line between that and covering up bad behavior for them so that they escape accountability, or so that truth about them doesn’t get out.

If you find yourself often covering up for your partner because they were drunk, rude, physically, or verbally abusive, and so on, that points to a toxic relationship dynamic. You shouldn’t be part of their personal PR and cleanup crew, and covering up for them reveals unhealthy (possibly codependent) dynamics in the relationship.

Lack of freedom in a toxic relationship.

In a meaningful relationship with our significant other, we should feel the most accepted and loved within that space. When we are with our friends, these are supposed to be the people that get us, that understand our weirdness and welcome us, nonetheless. In our family, that space above others is where we ought to feel appreciated, loved for who we are, and feel that our best interests are high up on the agenda.

If you feel that you don’t have freedom in your relationship, it’s possibly problematic. Possibly problematic because sometimes we want more freedom than we ought to get, like a teenager wanting to stay out way beyond what their parent thinks is wise, or if a spouse wants the freedom to commit adultery.

Rather, the freedom in mind here relates to things like feeling the freedom to be yourself, to make mistakes, to be with people such as your friends and family. It’s a problem when you’re constantly criticized for being who you are, if any mistakes you make are closely scrutinized while those of others aren’t, or if you get isolated from people such as your family and friends.

You should be able to meet with your family and hang with your friends, but when your partner wants to isolate you, it’s a sign of toxicity and may be a prelude to other abusive behaviors.

A lack of mutuality in a toxic relationship.

At the heart of a relationship is what you do for each other. You celebrate one another; you are there for one another during your tough times; you rebuke one another when there is a need for it, you forgive each other for mistakes that you make, you take on responsibilities to help one another flourish, and you each make compromises for the sake of the other.

If you find yourself in a situation where this is flowing in one direction, that could be a sign of a toxic relationship. A lack of mutuality in a relationship is a cause for concern that you should take seriously. There ought to be a healthy give and take within the relationship, and while things are never balanced equally, there should be some level of reciprocity in how you do things in your relationship.

It cannot be that only one person constantly needs to be forgiven, that one person is the one who makes the compromises, or that only one person needs rebuke. A relationship is the coming together of equals, and that means each of you must receive dignity, respect, and consideration.

Conclusion

If you detect these signs of toxicity in your relationship, having a conversation with your partner about them can help you begin addressing the issue. With the help of a Christian Counselor at Huntington Beach Christian Counseling, you can turn a toxic relationship around, but it needs you both to show up and put in the work.

Photos:
“Holding Hands”, Courtesy of Shelby Deeter, Unsplash.com, CC0 License; “Hugs”, Courtesy of Candice Picard, Unsplash.com, CC0 License; “I give you my heart”, Courtesy of Kelly Sikkema, Unsplash.com, CC0 License; “Holding Hands”, Courtesy of Pablo Heimplatz, Unsplash.com, CC0 License

4 Steps to Healthy Weight Management

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Most people desire to make changes to their health and usually begin with wanting to lose weight. They have a vision and a goal number they want to see on the scale so they set goals and action steps to reach this weight loss.

Often, however, many individuals may reach their goals but then find that the weight loss doesn’t last. Or, they may not know the exact steps that are required for them to reach their weight loss goals. Instead, they find themselves on a rollercoaster without consistency. What is the missing piece? Seeking guidance from professionals, like the Huntington Beach Christian Counseling, to help you develop a sustainable plan and stay motivated.

Having healthy weight management.

If you’re thinking about making changes to maintaining your weight, it can be a difficult road to find what is best for you, your body, and your lifestyle. The majority of our thoughts are centered around the foods we choose and how much we exercise. While this is true, there are missing components to successfully find balance and ease with being able to maintain healthy stability.

Having a healthy weight management goal instead of a weight loss goal may just be the perspective shift you have been looking for all along! When you focus on what healthy weight management looks like for you, you can be set free from needing to try different diets or setting a goal weight because you begin to understand what is right for your body naturally.

In this article, you are going to learn four steps to find and successfully implement lasting healthy weight management.

Step One: Understanding your digestive health

Your digestive health is the first place you need to look when it comes to your ability to manage a healthy weight. In the context of weight management, the amount of stress you are dealing with, the number of inflammatory foods you are consuming, and the overall health of your gut are paramount and also work in tandem.

Your digestion begins before actually eating food as it relates to external factors like stress and anxiety that unknowingly greatly affect how your foods are digested. Additionally, if your diet consists of food high in sugar or processed, your gut lining and proper functions of your digestion will be impaired due to the constant state of inflammation.

This is what can cause unhealthy cravings or addiction to sugary foods. When you learn to choose the right foods that are anti-inflammatory and eat for your digestion, you’ll immediately see improvements and see your body remarkably adapt to its natural healthy state.

Step Two: Define what is healthy management

As above-mentioned, focusing on setting a healthy weight management goal instead of a weight loss goal will help you in the long run. Every day we are bombarded with advertisements, promotions, and sales for healthy foods, products, supplements, and diets. Through social media channels, magazines with headlines on the front cover, or even if you ask Google what is healthy management, it’s very noisy!

What happens is that all of the images, phrases, diets, and advertisements that we see, subconsciously begin to build the wrong impression of what is right and true for your health. It becomes easier to focus on all of the things you “should” be doing instead of learning, knowing, and understanding what is right for you and your body. The key factor is to read between the lines and find what you need for your health.

How do you do this?

The answer is to set a goal for success. Before you begin a new health journey, ask yourself these four questions:

  1. What does my desired weight management look like?
  2. How will I know when I am successfully managing my health?
  3. What is my desired look, feel, and lifestyle?
  4. Why am I choosing to focus on maintaining my weight?

When you take the time to ask yourself these four questions, you are setting yourself up for success before you even begin. What happens is that most individuals want to choose better foods, make changes to their eating and exercise habits, and immediately jump into the new diet that everyone is speaking about, such as the one that promised instant results that you read about on the magazine cover while waiting in line at the grocery.

So because this is all the craze, many people rush into then buying those suggested ingredients, supplements, or diet plans without truly preparing for the course that aligns with long-term sustainability.

Maintaining a healthy weight goes beyond the food choices and amounts of exercise because it has everything to do with your reasons, definitions, and lifestyle. If you never measure what success in this area means to you, how will you know when you have reached it?

If you do a personal inventory, you may already be maintaining your weight from a goal you set years ago, but without knowing what it looked like back then, it’s easy to want to keep doing new things because without realizing that you already met your initial goal.

When you consider what asking yourself these four questions means to you, you will start to see the connection between the how, what, why, and your will. These four questions are pivotal in helping you set your vision and determine what steps are needed to help you reach your goals. Coupled with a better understanding of your digestive health, you’ll be empowered to choose the right foods for long-term health rather than short-term satisfaction.

Step Three: Find an activity you love to do

One of the largest areas where people “fall off the wagon” is not loving what they were committed to doing, especially in the area of exercise. Most people end up feeling less motivated because it resembles a chore that interrupts their day and must be done. When you find an activity you love to do, your inspiration is automatic and you end up excited about it, becoming naturally committed.

When it comes to exercise, try an activity that is something new and different. Notice the change in words from exercise to activity. Placing your focus on a daily activity also changes your perspective from it feeling like a chore. Make small commitments then increase your frequency over time. When trying a new activity and you realize you don’t like that one you picked, try something new. Exercise does not have to be hours on a treadmill or doing squats.

Finding new trails in nature with gorgeous views. You can even try switching up the times you decide to commit to your activity and couple it with a benefit, much like going on a walk to go watch the sun rise or set. Consider trying a new sport and joining a league like rowing, softball, or volleyball. Sometimes when you reflect on a sport you used to play when you were young, you may find you are inspired to pick it back up as an adult. What is on your list to try?

Step Four: Fight those negative thoughts

Another contributing factor to why it is difficult to maintain a healthy weight is because we let our thoughts and words defeat us. Sometimes when it comes to not seeing progress as soon as one thought would happen allows an open door for negativity, frustration, and setbacks to enter in.

When you act upon the four questions you attached to your goal (hint: see step two), you end up staying committed to the lifestyle goal you are seeking instead of the feelings when you let negativity lead.

With that said, when you surrender your health to God’s power, you can maintain anything when you rely upon His strength. Another encouragement is to study Scriptures that reflect your goals and partner with the Holy Spirit to pour out His ability for you to stay committed to your health management goals.

If you are looking to take these four steps in a practical way, consider coaching. When you work with a coach, you get to discover and design your goals through a series of questions to help you get clear on your vision and steps. Not only do you get to make a step-by-step plan with a coach, but you also get to work alongside them as they help guide you through each step to make sure you are on track to reaching your goals and that you stay in line with your vision.

Contact me today if this article resonated with you and if you want to explore the benefits of coaching when it comes to maintaining your healthy weight, with the support of Christian Counselor at Huntington Beach Christian Counseling.

Photos:
“Weighing out the Beans”, Courtesy of Tyler Nix, Unsplash.com, CC0 License; “Fruit Breakfast”, Courtesy of Jannis Brandt, Unsplash.com, CC0 License; “Watermelon Smile”, Courtesy of Caju Gomes, Unsplash.com, CC0 License; “Planning”, Courtesy of KOBU Agency, Unsplash.com, CC0 License