When Does Dieting Really Work?

effective weight loss program If you are an adult, chances are you’ve been on at least one weight loss diet in your lifetime. Unfortunately, the first diet is often the beginning of a roller coaster of weight loss and weight gain. Yes, the weight may come off, but the problem is how to keep it off.

There are many unpleasant side effects from dieting off and on most of your adult life, such as:


  • Dieting causes emotional stress. Constantly having to watch what one eats leads to irritability, headaches, and insomnia.
  • Unsupervised dieting can lead to serious physical complications. That’s why it’s important to get your physician’s approval.
  • Excessive dieting leads to a backlash known as compulsive eating. Because the dieter is depriving him or herself of food that is enjoyed or that the body needs, the tendency is to psychologically crave those foods even more. Often these cravings are satisfied by binging or overeating.
CNN has an interesting story of a man who lost 158 pounds by applying management concepts to his weight loss plan. I found it interesting to see his holistic approach to weight loss. First, he recognized the connection between depression and obesity so he went to therapy to learn to confront his disappointments and learn to love himself for who he is. Then, he researched systems of weight loss to see which one would work best and instead of looking for instant results he realized it would take time and a long-term commitment. Finally, he used what he’s learned to help others. Teaching others the lessons you’ve learned is one of the best ways to reinforce them in your own mind.

So when does dieting really work? Of course you should start by getting your doctor’s approval. However, if you consistently struggle to keep the weight off you should request the assistance of a mental health professional who is trained in methods of permanent weight control. It’s not easy to change an ingrained lifestyle but if you use a psychologist as your coach you can do it. If you live in or near the Portland, Oregon or Vancouver, Washington area please contact us to set up an appointment.

Read more on my website – Weight Control.

Journaling Improves Your Health | Kathy Marshack

journaling is good for your health There’s a long history of people recording their life events, thoughts and dreams in their diaries. These histories have proved valuable for future generations, but are there any benefits to the writer? Can writing in a journal improve a person’s health? There has been interesting research on this subject recently that I wanted to share with you.

 

Creative activities like journaling produce a natural “high”. Recent studies are showing that creative activities like journal writing can improve your immune function, raise your energy levels, build self-confidence and reduce stress. When you are creatively engaged in an activity, your body releases a chemical called adrenocorticotropic. This chemical is a neurotransmitter that fosters communication between the two halves of the brain and produces a natural “high” that makes you unconscious of the time passing.

Journaling uses your whole brain. While you’re engaging your left brain in the analytical elements of writing, your right brain is free to be creative. This removes mental blocks and uses your whole brain to better understand yourself, others, events, and problems.

Journaling strengthens the immune system. According to James Pennebaker, PhD, psychologist and researcher at University of Texas at Austin, journaling 20 minutes a day for four days about your deepest feelings concerning an emotional upheaval strengthens your immune cells called T-lymphocytes. In another study conducted, he and Keith Petrie, PhD. and others at the University of Auckland, New Zealand, noted that journaling reduced HIV-related stress and significantly improved the function of the CD4 lymphocytes.

Journaling relieves some of the symptoms of asthma and rheumatoid arthritis. The American Psychological Association reports that Joshua Smyth, Ph.D., of Syracuse University, studied the effect of journaling on the immune system and discovered that writing “helped the subjects to get better and keep from getting worse.” A report in the Journal of the American Medical Association confirms that there are definite health benefits to those who suffer from asthma and rheumatoid arthritis when the subjects of the study wrote in their journals.

Researchers agree that there is much to be learned about why journaling helps. They also agree that success depends on the way people use journaling to not only vent but to interpret and learn how to work through the feelings expressed. If you’d like to learn how to get the most benefit from journaling, especially if you’re coping with a difficult situation, you can schedule a 1-1 private online appointment with me on my Contact page.

Is It Wrong to Unwind with Alcohol?

empty beer bottles Every night at about 10:30 the fighting begins until the couple gets so tired they just fall asleep. This married couple works side-by-side running their successful business, but by the end of the workday, Joan frequently wants to stop off at a bar for a drink to “unwind”. Jack, in a separate car goes home, relieves the babysitter, and starts dinner. When his wife gets home, she’s relaxed and cheerful, the alcohol having taken the edge off of the day’s stress. She has two more glasses of wine at dinner. As the evening progresses, Jack busies himself with settling the children down for the evening. He doesn’t mind doing most of the domestic chores because he understands that Joan doesn’t have as much physical stamina as he.

When it’s time to give the children a goodnight kiss, he usually finds his wife napping on the couch. A couple more drinks later, Joan is no longer cheerful, but is very irritable. Dumbfounded, Jack can’t figure out why she’s mad at him. The accusations start flying, defensive walls shoot up and the arguing escalates to unreasonable and irrational proportions.

When does relaxing with a drink turn into a problem such as this?

A recent article on CNN’s website, Does Drinking Reduce My Stess?, quotes psychology professor Kenneth Sher, head of the University of Missouri’s Alcohol, Behavior and Health laboratory, “If you’re looking forward to a drink to relieve your stress, on a regular basis, that is a warning sign. There’s a very strong relationship between having thoughts like, ‘Alcohol helps me relax’ and ‘Having a few drinks makes my trouble go away’ and alcohol dependency problems.”
If you are using alcohol to handle your stress, you’re actually adding more stress to your system. As professor Sher stated, “When you’re alcohol-dependent, you’re chronically stressed at a baseline level.” The higher your levels of the stress hormone, cortisol, the more you need to drink to feel normal.
According to the National Institute on Alcohol Abuse and Alcoholism, nearly 18 million Americans abuse alcohol or are alcoholic. There are also several million more adults who engage in risky drinking that could lead to alcohol problems such as binge drinking and heavy drinking on a regular basis. How do you know if you have a problem with alcohol? Start by seeing how you answer the questions on my website – Alcohol Recovery.
If you experience drinking-related problems that impact your job, relationships, health, or the law, you should seek professional help. You may want to start by speaking to your doctor but there are a variety of resources available to you. Don’t delay. The effects of alcohol abuse can be extremely serious both to you and to others. If you are interested in scheduling an appointment please contact my Portland, OR or Vancouver, WA office.

Can Life Partners Be Good Business Partners

life partners becoming business partners Elise and Aaron have been in a happy marriage for more than ten years. During that time, each has built a successful, professional practice. However, unexpected problems began when they moved into the same office suite. Because they’re seeing each other every day at work and at home, conflicts are happening more often. The tools they used in the past to resolve problems aren’t working anymore.

This pictures a classic problem between entrepreneurial husbands and wives. Because their expectations are so radically different, husbands and wives become confused and frustrated with a partner that they love. They wonder why they ever asked the other to work with them. Sometimes they wonder even if they should remain married.

Search for a flexible system of relating that can change with the circumstances of your life, your lives together, and the changing marketplace of your business.

As more and more couples consider entrepreneurship, it becomes painfully apparent that they must prepare for the stress that business collaboration will cause their personal relationship. Much of this stress results from couples not discussing the ramifications of working together, not preparing for the blurred boundaries and turf that arise when a spouse becomes one’s business partner. However, clarifying the work/home expectations of each spouse/business partner should be the first thing that any entrepreneurial couple does, even before spending a cent on letterhead or signing the bank loan.
Whatever your style of couple entrepreneurship (a solo proprietorship, co-entrepreneurial couple or dual-entrepreneurs) there are few models to guide you in maintaining a loving marriage and a thriving business simultaneously. It is possible to design a model unique to the two of you that really works. Begin by talking with your spouse/partner about the goals each of you has for yourselves individually in life. Then go on to discuss marital goals, family goals and finally business goals. I have a more comprehensive outline of how to do this in my book, ENTREPRENEURIAL COUPLES: Making it Work at Work and at Home. It’s now available as a Kindle edition. Why don’t you check it out?
If you need some personal guidance on how to resolve a conflict in your family business, please contact my Portland Oregon/ Vancouver, Washington office and set up an appointment.

Children Learning to Control Emotions

help children learn to control their emotions It saddens me to hear so many news reports of young people who cause tragedies to themselves and other families through acts of violence. Youths with out-of-control emotions are evident in the rising incidents of school violence, bullying and teen suicide just to name a few of the problems facing children today.

Many people are trying diverse ways of helping people learn to control their emotions so as to prevent future tragedies. One way is that thousands of schools across the United States are considering adding Social Emotion Learning (S.E.L.) to their curriculum. The goal of S.E.L. is to “instill a deep psychological intelligence that will help children regulate their emotions.”

We can’t expect children to know how they’re supposed to react to situations inherently. Starting back as far as the 1980’s researchers have been studying whether “emotional intelligence” over “academic intelligence” is a greater indicator of how well a child succeeds in life. Evidence is pointing to the truthfulness that emotions outweigh academics. In fact, Maurice Elias, a psychology professor at Rutgers University and director of the Rutgers Social-Emotional Learning Lab calls emotional learning “the missing piece in American education.”

A recent article in the New York Times, “Can Emotional Intelligence be Taught?” explores some of the pros and cons of this approach. It gives examples of teachers who are implementing Social Emotional Learning into their classes with mixed results.
To properly act on our emotions takes practice because you first have to master 3 steps:

1) feeling your feelings, 2) interpreting your feelings correctly, and 3) act upon the feeling information. Children need guidance in order to master these steps.

The best example your children can have for proper emotional responses is from you, the parents who love them best. But this can become very difficult when your partner has Asperger’s Syndrome and doesn’t know to read emotional indicators for him or herself, let alone be able to teach it to your children. Are you in this situation and would like some insightful help? I’m soon going to be releasing a new book with help for this specific situation, outlining how to make your life more manageable and enjoyable. It’s called Out of Mind – Out of Sight: Parenting with a Partner with Asperger Syndrome. If you’d like a sneak preview, you can download a chapter and start reading now

Make Mistakes Work for You

make mistakes work for you You ate too much junk food while watching TV last night. You were late picking your daughter up from gymnastics. You hit the delete button when you meant to save the document you’ve just spent hours on… Everybody makes mistakes every day of their lives. Some can turn out well; others turn out badly. The important thing is how you handle them when they happen.

What makes it difficult is that we live in a society that is not tolerant of mistakes. It criticizes and punishes mistakes. There’s a constant pressure to do more and be better. As a consequence, it may become very difficult to accept the mistakes made by self or others. Mistakes often cause a person to become ashamed, defensive, or angry. When a person’s view of mistakes becomes distorted, it can lead to social phobias, fearing you won’t be liked by others or striving to be perfect, which is an impossible and exhausting endeavor.
Rather than focusing on all the ways, you failed in a situation, think about all the things you did right. For example, perhaps you lost your temper with your partner and said things you wish you hadn’t BUT then you cooled down and apologized and began a conversation that resulted in each of you understanding the other better. For every one mistake, you make that really bothers you, list at least two things that you do right in the circumstances.

This exercise will remind you that you are not defined by your mistakes. It will boost your confidence to meet your mistakes head-on, do what you can to fix them, or accept them and learn to laugh at yourself. See if it doesn’t give you a more positive frame of mind the next time you make a mistake.

If you find yourself worrying too much over what other people think of you, and fear of humiliation in front of others causes you to avoid situations where you are the center of attention, think seriously about consulting with a trained mental health professional so you can get realistic feedback about yourself. If you live near Portland, Oregon/Vancouver, Washington, contact my office and schedule an appointment.
If you have a loved one on the Spectrum, please check our private MeetUp group. We have members from around the world meeting online in intimate video conferences guided by Dr. Kathy Marshack.
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