Thrive Wellness blog

Support groups serve as a critical resource for those seeking a sense of community while navigating life's challenges. The benefits of support groups extend beyond the mere sharing of experiences; these groups provide valuable emotional support, foster a sense of community, and enhance mental wellbeing. In this blog post, we will explore what support groups are, how to find the right one for you, the various benefits they offer, and specific options available here at Thrive Wellness. What is a Support Group and How Can It Help Me? A support group is an organized gathering of people who share similar experiences or challenges, providing a space to find mutual support and understanding. These groups are safe and confidential spaces where participants can express their feelings, share personal stories, and receive emotional support from others who understand their unique struggles. Support groups are also powerful tools for reducing the feelings of isolation that can come with a challenging or traumatizing experience or being diagnosed with a mental health disorder. When you come together in the clinical setting, you can share experiences and gain unique insights from others. This sense of belonging often leads to improved mental wellbeing, as participants feel less alone in their struggles. Through the shared wisdom of the group and a therapist, members can learn important skills like coping strategies, gain encouragement, and develop a stronger sense of community and support. The collective strength that can come from these shared experiences contributes to personal growth, allowing attendees to thrive in their everyday lives. How Do I Find a Support Group That is Right for Me? Finding the right support group for you is essential to getting the most out of your experience. You can begin by researching local groups that align with your specific support needs and interests. Consider the focus of a group and whether it fits with the challenges you face. Healthcare professionals, therapists, or counselors can provide tailored recommendations and guide you to potential options. It's also important to consider logistical factors such as location, meeting frequency, and whether the group meets in-person or virtually. At Thrive, our admissions process for groups involves a 30 minute meeting with a group leader prior to joining to ensure that you are a suitable fit. What Are the Benefits of Support Groups? Support groups provide a multitude of benefits to help improve your emotional, mental, and social wellness. 1. Safe space for expressing emotions Support groups offer a safe environment where you can express your feelings and share experiences with others facing similar challenges with the assurance of confidentiality. This sense of emotional support is crucial if you are working though complex emotions, hardships, or trauma. 2. Sense of belonging and community Support groups help you to build a stronger sense of community. Through joining, participants can experience reduced feelings of isolation, knowing they are not alone in their struggles. 3. Exchange of advice and strategies Groups are great avenues for sharing knowledge, allowing members to exchange practical advice and coping strategies specific to their shared situations. In addition, therapists guide growth and provide practical strategies to help deal with challenges as they lead support groups. 4. Enhanced coping mechanisms Regular participation in groups can significantly improve your coping skills, enhancing your ability to manage anxieties and challenges associated with your experience or condition. Therapists are trained in teaching their groups effective coping skills specific to their needs. 5. Motivation for personal goals Groups provide a network of support, encouragement and motivation where attendees can cheer each other on in achieving their shared goals. Other group members can hold you accountable in pursuing your personal goals and staying on track with your treatment plan. What Support Groups Does Thrive Wellness Offer? Thrive Wellness offers a variety of support groups tailored to people's unique needs, ensuring comprehensive emotional and mental health support. Each support group is facilitated by experienced professionals offering guidance over the course of a group session. Groups being offered now at Thrive include a Perinatal Mental Health Support Group , a Social Anxiety Skills Group , a Body Image Skills Group , and a Teen Body Image Skills Group . Our admission process for groups is as follows: An individual therapist will submit a referral, then our client experience team will reach out to you to schedule a 30 minute group intake meeting with the group leader to ensure that you are an appropriate fit for the group. From there, you are admitted and scheduled to the group. All groups cost $50 for cash pay, however copays are collected when insurance is billed. Finding Strength Through Connection Support groups offer powerful benefits, making them a vital resource for those seeking emotional and mental support. Whether you are exploring what a support group is, searching for the right one for your needs, or looking into our specific offerings here at Thrive Wellness, the impact of these groups is real. By connecting with those who share similar experiences as you, you can find comfort, strength, and a renewed sense of hope, empowering you to face life's challenges with a team of people on your side.

Even if you look forward to the ski season all year, can't wait to read a good book by a crackling fireplace, and count down the days until you can frolic through fresh snow, you can also experience seasonal affective disorder or the winter blues. Dreary winter days stuck indoors can make it difficult for many to summon their natural cheerfulness, gratitude, and enthusiasm for life. This shift in mood may be confusing, especially if you're typically captivated by wintertime wonders. As the nights lengthen, days shorten, temperatures drop, and storm clouds block the sun, your mood can darken too. Essentially, the changing patterns of sunlight can disrupt your circadian rhythm (a kind of biological clock that influences your sleepiness and wakefulness patterns) and hormonal balance. Two conditions commonly develop during the winter: the winter blues and seasonal affective disorder (SAD), recently designated Major Depressive Disorder (MDD) with a Seasonal Pattern . Below, you can explore the differences between the winter blues and SAD, and find strategies to boost your mood and reclaim your motivation during the winter season. What Are the Winter Blues? Individuals struggling with the winter blues generally experience feelings of sadness, fatigue, and loneliness attributed to bleak winter weather. Although not considered a mental disorder, the winter blues may cause you to feel like a gloomy, less motivated version of yourself, while still being able to participate in and enjoy daily activities. Symptoms of the Winter Blues Feeling sad or down during the winter months Decreased motivation or energy Changes or difficulty with sleeping Causes of the Winter Blues Cold weather Shorter days, longer nights Decrease or change in exposure to sunlight and vitamin D production Risk Factors for the Winter Blues Lack of connection to community and social interactions History of depression or anxiety Environmental considerations (such as living in a climate that experiences particularly long or harsh winters) What is Seasonal Affective Disorder (SAD)? Also known as seasonal depression, SAD or MDD with a Seasonal Pattern is a subtype of major depressive disorder that interferes with a persons ability to engage in everyday life and find pleasure in activities that typically spark joy. In most cases, a person struggling with SAD will experience depression that begins in the fall or winter and ends in the spring. Less commonly, individuals may experience SAD in the summer, possibly brought on by exposure to too much sunlight that can cause sleeplessness, agitation, and anxiety. Symptoms of Seasonal Affective Disorder Depressed mood or sadness Decreased motivation or energy Hypersomnia (or excessive sleepiness and oversleeping) Eating beyond fullness Weight gain Loss of interest in hobbies or activities that usually evoke happiness Social isolation and withdrawal Increased feelings of agitation or irritability Difficulty concentrating Sense of hopelessness Suicidal thoughts Causes of Seasonal Affective Disorder Decrease or change in exposure to sunlight and vitamin D production, resulting in: Changes in circadian rhythm (disruption to your body's internal clock) Hormonal fluctuation, including imbalances of serotonin and melatonin Risk Factors for Seasonal Affective Disorder History of depression or anxiety Genetic factors Environmental considerations (such as living in a climate that experiences particularly long or harsh winters, resulting in decreased social interactions and activity) Ways to Boost Your Mood During Wintertime You can fight the winter blues and wrap yourself in warmth by incorporating some of the self-care strategies below into your wintertime routine. Eat intuitively. The way you nourish your body is directly connected to your mental health , but shorter days may disrupt breakfast, lunch, dinner, and snack time routines. By listening to your fullness and hunger cues, while also eating an array of foods consistently and adequately, you can promote your well-being including your emotional health. Move mindfully. Allowing yourself the time and space to move intentionally can do wonders for your mind-body-spirit connection. Research shows that mindful movement can help lower stress and anxiety in addition to relieving depression and improving overall mood. Commit to a consistent sleep and wake routine. By going to bed and waking up at the same times every day, you can practice good sleep hygiene , which can help you regulate your emotions effectively and promote overall well-being. Spend time outdoors in the sun. Sunlight promotes the body's vitamin D production and vitamin D is believed to affect the regulation of the feel-good hormone serotonin. By doing your best to soak up the sunshine when it graces the sky, you can help foster feelings of happiness. Maintain connections with family and friends. Loved ones can infuse dismal winter days and long winter nights with laughter, companionship, and a sense of belonging. Participate in service projects and other community activities . Offering your time to individuals in need and enveloping yourself in your community can bring you a sense of purpose, meaning, and connection. Your presence can light up the lives of others, making you feel good in turn. For more habits that create a well-balanced lifestyle and improve your mental and physical health, download our free guide "How to Thrive." Clinical Treatment for the Winter Blues and SAD If your sadness, lethargy, or other depressive symptoms begin to impair your daily functioning or extend beyond the season, we encourage you to speak with a healthcare provider. Licensed professionals can guide you in developing coping skills, reducing your depressive symptoms, and increasing your resiliency and motivation. In some cases, you may be prescribed light therapy or antidepressants to ease symptoms. You deserve to feel wonderful any time of year, and through outpatient therapy , Thrive can help you embrace the winter season with joy. Reach out to us to learn more. This blog post was originally posted December 22, 2021

Ah, New Year’s resolutions. The moment January 1 rolls around, it feels like everyone is armed with a laundry list of goals: lose weight, save money, drink more water, learn to play a new instrument. While these aspirations might look great on paper, the truth is they often come with a side of unnecessary pressure—and let’s be real, most of us abandon them by February anyway. This year, let’s flip the script. Instead of piling on more goals, how about taking a breath and reflecting on everything you’ve already accomplished? Trust me, there’s a better way to approach the new year without the stress of rigid resolutions. Why Resolutions Often Fall Flat The tradition of setting resolutions can feel exciting, but it’s easy to fall into the trap of overdoing it. We create lists of lofty goals, expecting ourselves to magically transform overnight. But what happens when life gets messy, work gets busy, or we simply don’t have the energy to crush it every day? The result is usually guilt, frustration, and a sense of failure—not exactly the motivational vibe we were aiming for. The problem with traditional resolutions is that they often overlook the importance of realistic planning and self-reflection. Instead of motivating us, they can pile onto the stress we’re already carrying. Give Yourself Permission to Pause Let’s start 2025 differently. Instead of asking yourself what you need to do, take a moment to consider what you’ve already done. Acknowledge the challenges you’ve navigated and the wins—big or small—that brought you here. This shift isn’t about giving up on growth or change; it’s about embracing a more compassionate, flexible approach to your well-being. Reflect on Your Wins From 2024 Before you set any intentions for 2025, pause and reflect on the year that’s just passed. Here are some questions to guide your thoughts: • What were my biggest wins from 2024? Celebrate the moments that made you proud. Maybe it was a professional milestone or simply surviving a tough season. Wins don’t have to be monumental to be meaningful. • What relationships were most meaningful to me? Think about the people who supported you, made you laugh, or helped you grow. How can you nurture those connections in the year ahead? • What surprised me most about 2024? Life has a way of throwing curveballs. Reflecting on how you adapted can help you appreciate your resilience and prepare for the unexpected. • What should I say “no” to? What would I like to say “yes” to? Sometimes, the key to growth is learning what no longer serves you. Saying “no” to draining commitments makes space for the things that truly light you up. • What am I most proud of and grateful for? Gratitude is a powerful tool for shifting perspective. Take time to appreciate the moments, people, and experiences that enriched your life. Start 2025 With Intention The beauty of reflection is that it allows us to set intentions that feel authentic and achievable. Instead of chasing resolutions rooted in perfection, focus on growth, gratitude, and balance. This year, let’s give ourselves permission to start small and prioritize what truly matters. Take a Self-Care Step With Our “Breathe Easy” Guide If you’re looking for a gentle way to begin 2025, our free Breathe Easy guide is the perfect place to start. It’s packed with simple breathing exercises designed to help you reduce stress, refocus your mind, and find a sense of calm—no matter how chaotic life feels. Download it today and give yourself the gift of a fresh start, one deep breath at a time. Let’s make 2025 the year we breathe easier, live more intentionally, and celebrate the progress we’ve already made. You’ve got this!

With the holiday season in full swing, many of us look forward to family traditions and reconnecting with loved ones. But for many of us, this time of year brings its own set of challenges, particularly when it comes to managing social demands from family and friends. Do you find the holidays more exhausting than they are restful? Do you have anxiety leading up to family gatherings and meals? Do you have a hard time saying "no" to the many demands of your loved ones this time of year? If so, a helpful way to manage your peace is setting boundaries. If we don't clearly set, communicate, and stick to our boundaries during the holidays, we can easily become burnt-out, frustrated, or angry. Setting healthy "holiday boundaries" is crucial for safeguarding your time, energy, and overall well-being this time of year. What are Boundaries and Why are They Important? Boundaries are social and relational limits put in place to protect your time and energy. Around the holidays, boundaries help in managing the expectations of family and friends, reducing stress and preventing burnout. By establishing clear boundaries, you can stay in tune with your own needs and values, ensuring you maintain a sense of control and balance. Clear communication of these boundaries can lead to a more meaningful holiday experience, free from resentment. One of the major keys to setting boundaries is intentionality. Intentionally setting boundaries puts the control back in our hands, making the season more enjoyable. You can focus on what truly matters by engaging in celebrations that align with your values rather than fulfilling obligations based on external pressures. Most importantly, this can result in more authentic interactions that contribute to healthier relationships. So, before the holidays, sit down and intentionally answer these questions: • Which friends and family members give me energy during the holidays? • Which ones leave me feeling drained? • What holiday activities bring me the most joy? • What traditions or events no longer serve me? Answering these questions will help you choose the relationships and activities you'd like to prioritize during this season. How do I communicate Holiday Boundaries with My Family and Friends? Setting boundaries begins with early and clear communication of your plans to family and friends. This proactive approach can prevent misunderstandings and last-minute conflicts. Being open about your needs is crucial, allowing your loved ones to understand why these limits are necessary for your well-being. Offering compromises, such as suggesting alternate dates or different ways to celebrate, is a fantastic way to maintain connections while respecting your boundaries. The art of saying "no" politely yet firmly becomes a valuable skill when setting boundaries during the holiday season. It's important to reinforce the priority of your personal time and commitments without feeling guilty. Reflecting on past holidays can offer insights into recurring stress triggers, providing an opportunity to set proactive boundaries. Construct these boundaries intentionally to reduce similar issues in future celebrations. • Share holiday plans early to set expectations. • Be honest about why certain limits are important for your well-being. • Suggest alternative dates or ways to celebrate for flexibility. • Use clear, respectful language to decline invitations that conflict with your boundaries. • Reflect on past holiday stressors to anticipate and address them early. Effective holiday boundary setting enhances personal well-being and fosters an atmosphere of understanding. What are Some Common Challenges People Face When Establishing Boundaries? Setting boundaries, while beneficial, isn’t always easy. Family traditions, conflicting expectations, and the desire to please loved ones can create tension. Many people feel guilty about prioritizing their own needs, fearing disappointment or conflict. Social obligations often compress personal time, making it difficult to maintain balance. And let’s face it—saying “no” without feeling selfish can be hard. Recognizing these challenges is an important first step toward overcoming them: • Family expectations may clash with your personal desires. • The pressure to please others can lead to overcommitting. • A packed social calendar can drain your energy and create stress. • Guilt and fear of conflict may stop you from setting firm boundaries. Remember, boundary-setting isn’t about rejecting others—it’s about creating space for healthier, more sustainable interactions. What Should I Do If Someone Doesn't Respect My Boundaries? When someone steps over the boundaries you've established, it's important to evaluate the situation calmly and comprehend their intentions. Sometimes, misunderstandings happen accidentally, so offering the benefit of the doubt initially can be beneficial. Communicate your boundaries clearly and assertively, reminding the person of your well-being's importance. Choose a neutral setting to discuss the matter, ensuring a safe space where both parties can express their feelings. Specifying consequences for continued resistance to boundaries is crucial and must be enforced consistently to protect your mental health and emotional stability. Seek support from trusted friends, family, or professionals if the situation doesn't resolve. Having a sturdy support system can empower you to maintain your boundaries steadfastly. • Consider whether the boundary breach was intentional or accidental. • Reiterate your boundaries and their importance. • Discuss concerns in a calm, neutral setting. • Set consequences for ongoing disrespect. • Lean on your support network for resilience. Managing boundary violations thoughtfully can protect your peace and ensure respectful dynamics during the holiday season. Embracing the Holiday Season with Healthy Boundaries Setting healthy boundaries during the holidays allows you to balance personal needs with social expectations. With intentionality, clear communication, and mindfulness, you can manage the season’s demands without guilt or resentment. And if the holiday stress begins to weigh on you, don’t forget to care for yourself. Sometimes, small steps—like practicing deep breathing—can make all the difference. Check out our Breathe Easy Guide for simple breathing exercises that can help ground you in moments of overwhelm. By prioritizing your well-being and focusing on what truly matters, you can embrace a holiday season filled with joy, connection, and genuine peace.

When everything seems to be merry and bright, it can feel isolating when we aren't struck with the holiday spirit. Although the holidays are often thought to be a time of cheer and happiness, this season can bring up a slew of emotional challenges including feelings of loneliness or increased anxiety.

Let’s face it—political anxiety is real. The never-ending news cycles and constant social media updates can leave you feeling drained, frustrated, and, at times, hopeless. Regardless of where you stand politically, the sheer volume of information and the intensity of discourse can be overwhelming. For those of us facing anxiety, seeking dedicated care through therapy and, when needed, medication is crucial for long-term relief from anxiety. But alongside professional support, there are some practical steps you can take to care for your mental health today. By recognizing how political fatigue affects you and implementing coping strategies, our hope is that you can reclaim your peace of mind. Recognizing Political Fatigue Political fatigue can creep up on you, showing itself in subtle but draining ways. Do you find yourself avoiding the news or feeling exhausted after scrolling social media? Maybe political conversations with friends and family leave you frustrated, angry, or stressed. This constant cycle can leave you emotionally drained, feeling powerless to effect change, and even disconnected from people you care about. These feelings aren’t just “in your head". They’re valid responses to the noise and tension of today’s political climate. But acknowledging them is the first step toward finding relief. When you understand how this anxiety manifests, you can take meaningful steps to protect your emotional and mental well-being. Be Mindful of Your Triggers Sometimes, stepping away is the best option. Political conversations—especially heated ones—can trigger stress and anxiety, leaving you feeling worse than before. Pay attention to your emotional responses and set boundaries when necessary. It’s okay to remove yourself from discussions that feel overwhelming or unproductive. Practicing self-care, whether through a favorite activity, a moment of solitude, or deep breathing, can help you stay grounded. If a discussion is unavoidable, take a moment to breathe and enter the conversation with a calm and prepared mindset. You don’t have to prove a point or win an argument. Your mental well-being comes first. Take Breaks from the News You don’t have to keep up with every headline to stay informed. In fact, constant exposure to breaking news can do more harm than good, amplifying your stress and clouding your perspective. Give yourself permission to unplug—whether for an hour, a day, or even a weekend. Use that time to focus on activities that replenish your energy, like spending time with loved ones, enjoying nature, or pursuing a creative hobby. Stepping back doesn’t mean ignoring important issues. It means creating space to process information objectively and prioritize your mental health. Use Breathing Techniques for Quick Relief Breathing exercises are a simple but powerful way to manage political anxiety. Techniques like box breathing (inhaling for four counts, holding for four, exhaling for four, and holding for four) activate your body’s relaxation response, helping you stay calm and focused. These exercises are easy to practice anywhere—whether you’re in the middle of a stressful conversation or trying to wind down at the end of the day. For step-by-step guidance, download Breathe Easy: 11 Breathing Exercises for Anxiet y . This free resource gives you practical tools to start feeling better today. 

If you struggle with anxiety and stress, it can feel impossible to avoid their effects on the body and mind. In today's busy world, anxiety has become an unwanted but common companion to many of us. Fortunately, there's a simple and accessible tool to help manage these overwhelming feelings: breathing exercises for anxiety. These exercises are not just a trend but a scientifically backed method to regain control in stressful situations. Like all health conditions, anxiety is best treated with the help of medical professionals. While these exercises can provide immediate relief from anxiety symptoms, they work best when integrated into a broader anxiety management plan that might include therapy or medication. Let's explore some of these benefits for those seeking peace of mind. What are Breathing Exercises for Anxiety, and How Do They Help? Breathing exercises for anxiety involve controlled breathing techniques specifically designed to manage stress and reduce anxiety symptoms. Using these techniques, you can activate the body's parasympathetic nervous system, which counteracts the stress response and promotes relaxation. The practice commonly includes techniques like deep breathing and diaphragmatic breathing, each targeting different aspects of stress regulation. The beauty of these exercises lies in their ability to promote mindfulness and induce a state of calm in stressful situations. By focusing in on your breathing, you can experience a tangible reduction in overall anxiety levels. Regular practice equips you with a practical tool for responding to stress, leading to improved emotional well-being. Incorporating these breathing techniques into your daily life can serve as an antidote against the tides of anxiety that come with everyday life and can become a useful preventative measure, aiding in reducing the overall effects of anxiety. How Often Should I Practice Breathing Exercises to Manage Anxiety? Consistency is key in effectively managing anxiety through breathing exercises. To maximize the benefits, it's essential to incorporate these techniques into your daily routine. Aiming to practice breathing exercises every day provides the best results, as it helps build a habit that reinforces relaxation and control over anxiety. Short sessions multiple times a day may prove more effective than one lengthy session. This approach helps maintain an ongoing sense of calm and allows you to tap into these exercises whenever stress arises. Beginning with just a few minutes per session and gradually increasing the duration ensures comfort and prevents overwhelming feelings. It is crucial to listen to your body and adjust the frequency and duration according to personal needs and stress levels. - Start Small: Begin with 5-minute sessions, gradually increase as comfort grows. - Daily Routine: Integrate exercises into morning or evening routines for consistency. - Flexibility: Adapt frequency based on daily stress levels and personal comfort. A consistent practice not only builds resilience against anxiety but also becomes a proactive strategy that cultivates long-term emotional balance. What are the most effective types of breathing exercises? There are many medically reviewed breathing techniques that are effective in managing anxiety and promoting relaxation. To help you get started, we’ve put together a guide featuring some of the most effective breathing exercises that you can practice anywhere. Download our free PDF Guide . 

In our fast-paced lives, the value of taking the time to care for ourselves is often overlooked. "Self-care" is a buzz word often thrown around, but what does this practice actually entail? Today, we're exploring the power of self-care, illustrating why prioritizing yourself is not only beneficial, but an essential for living a happier, healthier life. Whether you've been feeling overwhelmed by life's demands or simply want to invest more time in your own well-being, incorporating self-care practices into your routine can transform your life. What is self-care and why is it important for you? At its core, self-care refers to the intentional actions and practices we engage in to maintain and improve our physical, mental, and emotional well-being. This involves making a conscious decision to prioritize your own needs and well-being. Self-care can encompass a variety of activities, such as nourishment, meditating, taking time to relax, and pursuing hobbies that bring you joy and relaxation. By prioritizing self-care, people can significantly reduce their stress, prevent burnout, and build a greater sense of satisfaction with their overall life. Embracing self-care serves a deeper purpose than just relaxation; it's crucial for personal growth, building resilience, and maintaining a balanced, fulfilling life. Understanding and implementing self-care practices can not only strengthen your ability to care for yourself, but can improve your relationships with others too. What types of self-care are there? Self-care is multifaceted, and understanding its different forms can help you to build a personal regimen that fits your unique needs. These categories include physical, emotional, mental, social, and spiritual self-care, each directed toward a different aspect of well-being. By exploring these diverse facets, you can build a comprehensive self-care toolkit that addresses all areas of your life. - Physical Self-Care: - Regular movement like walking or dancing. - Balanced nutrition and hydration habits. - Ensuring adequate and restful sleep. - Emotional Self-Care: - Daily journaling to help process emotions. - Attending therapy or counseling sessions for support. - Practicing mindfulness techniques. - Mental Self-Care: - Engaging in creative pursuits like painting or writing. - Participating in problem-solving games like sudoku or chess. - Reading books or listening to podcasts that challenge and expand your thinking. - Social Self-Care: - Scheduling regular catch-ups with friends and family. - Setting boundaries to prevent social and emotional burnout - Volunteering within your local community. - Spiritual Self-Care: - Meditating daily to connect with yourself - Practicing yoga for mind-body alignment. - Connecting with nature by doing outdoor activities like hiking or biking. Examples of self-care Investing in your self-care often starts with exploring specific activities and practices that align with your goals. Some unique examples of self-care activities that you can try out and incorporate into your routine are: - Morning Rituals: Start your day with meditation or breathing exercises to set a positive, calm tone. - Creative Outlets: Dedicate time to your interests. Whether its painting, writing, or playing music, engaging in creative pursuits has been shown to relieve stress, improve self-esteem, and boost productivity. - Digital Detox: Schedule regular breaks from screens to help focus on real-life connections. - Gratitude Practice: Keep a gratitude journal listing things you are grateful for each day. Practicing gratitude and reminding yourself what you appreciate about life can reduce feelings of depression and anxiety. How does self-care improve mental health? By prioritizing self-care, you can enhance your mental health and happiness, equipping yourself to face life's challenges more effectively. The consistent practice of self-care can enhance your mental health in a variety of ways: - Reduced Stress Levels: When you engage in self-care, you can enjoy a needed break from daily pressures and environmental stressors, reducing feelings of stress and anxiety. - Improved Focus: Reduced stress helps to improve mental clarity and focus, helping to build your motivation over time. - Increased Emotional Resilience: When you practice journaling or therapy, you gain a greater sense of understanding for your own feelings and thoughts. This can help you cope better with negative emotions and challenging situations. - Boosted Self-Esteem: Engaging in self-care reaffirms your value and self-worth as you commit dedicated time to caring for yourself. Finding self-care ideas that are right for you Self-care is a personal journey, so understanding what resonates with you is so important. Experimenting with various self-care activities allows you to discover what feels right for you. Recognizing that self-care is an evolving concept can allow you to shift your self-care routine along with any changes in your life. - Experiment: Try different activities like art, clubs, or sports to find what excites you. - Self-Reflection: Think of past activities that have brought you joy and try to integrate them into your routine. - Regular Assessments: Evaluate your self-care routine periodically and make any necessary adjustments. - Consistency: Ensure regular practice to see long-terms benefits and improvements. - Openness: Embrace new experiences and be willing to alter your practices based on changing needs. How to Thrive: A Self-Care Guide So we've explored various facets of self care, and how they can improve your life. But what if you need more support in your journey towards self-care? We've made it easy, with our free online resource "How to Thrive". This guide offers practical, easy-to-follow habits that promote physical, mental, and emotional well-being. Start your journey towards a balanced and fulfilling life today with these simple yet transformative steps. Get My Free Guide The Journey to a Happier, Healthier Life Embarking on a self-care journey is a transformative decision that has the potential to enhance your life profoundly. By understanding self care and why its important, you're taking a huge step towards prioritizing your well-being. Self-care shouldn't feel like a luxury that needs to be earned, but a necessity for a balanced, fulfilling life. By exploring the various types of self-care discussed here, you can craft a unique routine that works for your lifestyle. Remember, finding self-care practices that fit is an evolving process that can change with you. Prioritize yourself today for a brighter tomorrow.

What is ARFID?: Understanding the Often Misunderstood Eating Disorder Amongst eating disorders , Avoidant/Restrictive Food Intake Disorder (ARFID) is lesser known and often misunderstood. Unlike disorders like anorexia or bulimia, ARFID isn't motivated by body image or weight. Instead, it's characterized by a persistent avoidance or restriction of certain foods due to various reasons, leading to nutritional deficiencies and serious health issues. As ARFID gains more awareness, it's essential we explore what this condition entails to provide understanding and reach those in need of support. Avoidant/Restrictive Food Intake Disorder (ARFID) What is Avoidant/Restrictive Food Intake Disorder (ARFID)? Avoidant/Restrictive Food Intake Disorder (ARFID) is an eating disorder marked by extreme food restriction or avoidance. Unlike other eating disorders driven by body image concerns, ARFID emerges from sensory sensitivities, fear of adverse effects from eating, or negative experiences related to food. These behaviors can significantly impact nutritional intake, leading to weight loss, negative effects on health, and in children, inhibited growth. Many people with ARFID struggle with meeting basic dietary needs, impacting healthy development and functioning. Although often initially diagnosed in children, ARFID can last into adulthood. The causes and severity of ARFID can vary from person to person. Understanding these factors is critical for diagnosis and treatment: Sensory Sensitivities: Aversions to specific textures, smells, or colors of food. Fear of Negative Effects: Anxiety about choking, vomiting, or allergic reactions. Traumatic Food Experiences: Past incidents that induce fear or avoidance. Recognizing ARFID's unique triggers can facilitate accurate diagnosis and effective therapies. Is Avoidant/Restrictive Food Intake Disorder (ARFID) the Same As Picky Eating? A common misconception about ARFID is that it is "just picky eating". However, the two are different in their severity and impact. Picky eating is often a harmless phase in childhood that people typically outgrow without serious health implications. In contrast, ARFID involves intense aversions, leading to a restrictive eating pattern that can impact nutrition and development. Those with ARFID may avoid certain food groups all together and often experience severe anxiety around mealtimes. The distinction between picky eating and ARFID lies in the degree and consequences of food avoidance. Unlike picky eaters, those with ARFID face significant obstacles that affect their social lives and overall well-being. The psychological component is real, causing complications that extend beyond mere preference in foods. How Common is Avoidant/Restrictive Food Intake Disorder (ARFID)? Though ARFID is a relatively new classification (first added to the DSM-5 in 2013), its recognition is steadily increasing in various clinical settings. This condition is more prevalent in younger populations, with up to 15.5% of children and adolescents being affected by ARFID (NIH). While seemingly rare amongst adults, increased awareness has led to more frequent diagnoses. Although it is not as commonly known as other eating disorders, ARFID’s growing rate of diagnoses underscores the importance of awareness and education. With increased understanding, healthcare professionals are more frequently recognizing and diagnosing ARFID, a crucial step in providing necessary interventions.

Eating disorders (i.e. bulimia, anorexia, and binge eating disorder) are known for being inconspicuous mental health disorders, meaning they can hide in plain sight until treatment is well overdue. Due to harmful stereotypes, many may assume that only thin, white women experience eating disorders. However, eating disorders do not discriminate, and those of any gender, age, race, or background can experience an eating disorder. The warning signs for an eating disorder are often subtle and can go unnoticed, normalized by diet culture and societal norms. Recognizing lesser known signs of an eating disorder can be the first step towards treatment and recovery. Below are 8 surprising signs of an eating disorder that can help you better understand and identify this serious condition: 1.Frequent Diets Do you have a friend or family member that is constantly updating you on their newest diet? Whether it’s Keto, veganism, or suddenly going gluten free, frequent dietary changes and strict conditions established by specific diets can be a warning sign that someone is experiencing an eating disorder. 2. Changes in Eating Habits When someone makes changes to the way they eat, this can be an indication of an eating disorder. This may look like declining eating out at restaurants, only eating in certain rooms like the bedroom or living room, or eating in a certain order (i.e. protein, vegetables, and then carbs). Establishing strict rules around how one eats or “food rituals” is reason to have concerns. 3. Social Withdrawal If a loved one begins displaying signs of social withdrawal and frequent isolation, an eating disorder could be to blame. There are a few reasons we see social withdrawal in those experiencing eating disorders: Eating disorders affect one’s perception of their own body, and skipping out on social outings can prevent potential judgment. People may avoid social settings altogether to keep from eating foods they do not consider “safe.” Additionally, eating disorders impact energy levels and mood, leading to a disinterest in social interactions. 4. Wearing Baggy Clothes Because eating disorders impact an individual's relationship with their body, it is not uncommon for those experiencing an eating disorder to want to conceal their body under baggy or ill-fitting clothing. They may disguise weight loss or gain to hide their eating disorder, or combat negative body image through clothes that do not reveal body size or shape. 5. Cooking and Baking Foods Without Eating Them If someone is often cooking and baking, they must have a good relationship with food then, right? It’s actually a common symptom of eating disorders to prepare food without eating it. Some people who experience eating disorders may cook elaborate meals or bake fancy treats without ever having a bite themselves. 6. Excessive Interest in What Other People Eat Someone struggling with an eating disorder may show an above average level of interest in what is (or is not) on other people’s plates. Individuals experiencing an eating disorder can become preoccupied with thoughts around food, leading to a heightened interest in what other people are eating. The competitive nature of eating disorders may also lead to someone feeling like they need to eat less or more than their peers. 7. Insomnia Hunger can impact our ability to sleep, and it‘s common for those with eating disorders to experience insomnia or restlessness when it’s time to lay down for bed. Eating disorders can also negatively impact melatonin production, damaging the circadian rhythm. 8. Personality Changes Eating disorders can affect someone’s mood and emotional regulation. Imagine if someone was “hangry” 24/7. This is what having an eating disorder can be like, heightening mood swings and emotional reactions. If a loved one becomes more moody or reactionary than normal, an eating disorder may be responsible. Just because someone is experiencing any of the above symptoms does not mean they have an eating disorder, but it is important to be cognizant of any red flags. Eating disorders often manifest in unexpected ways, extending beyond the typical symptoms associated with the condition. By acknowledging lesser-known signs, we can break down barriers to diagnose and treat this serious illness, leading to earlier intervention and better treatment outcomes overall. You can learn more about eating disorders, symptoms, and treatment through our free eating disorder guide “Recovery is Real” . If you or a loved one is experiencing an eating disorder, don’t hesitate to reach out for help today, Thrive Wellness is here for you.

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