The Importance of Mindful Eating

At The Collective, we acknowledge the importance of adopting a mindful approach to eating for overall health. This puts a focus on breaking down diet cycles and reconnecting with our bodies’ innate and natural signals. In this blog post, we delve into the essence of mindful eating, its 10 principles as told by Evelyn Tribole and Elyse Resch and the potential benefits it offers.

Mindful eating is a cognitive practice that encourages individuals to be fully present and attentive to the act of eating. It involves conscious awareness of the sensory aspects of food consumption, including taste, texture, aroma, and appearance. By cultivating mindfulness during meals, individuals can reduce mindless eating behaviors and develop a deeper connection with their dietary choices.

Mindful eating emphasizes the importance of savoring each bite and fostering a heightened sensory engagement with food. By paying attention to the sensory cues, individuals can enhance their eating experiences and potentially develop a greater appreciation for the nutritional value and quality of the foods they consume.

A core principle of mindful eating is the practice of listening to internal hunger and fullness cues. By attuning to bodily signals, individuals can better recognize genuine physiological hunger versus emotional or environmental triggers for eating. 

Mindful eating incorporates the concept of gratitude as a means to cultivate a positive relationship with food. Expressing gratitude for the nourishment received and the efforts invested in food preparation can promote a more positive mindset towards dietary choices, potentially reducing negative feelings associated with certain foods.

Transitioning to mindful eating may present challenges, particularly for those accustomed to more automatic and/or unconscious eating habits. We acknowledge the potential difficulties individuals may encounter and offer evidence-based strategies to overcome such obstacles effectively.

At The Collective, we help walk clients through the 10 principles of Intuitive Eating: 

1. Reject the Diet Mentality

2. Recognize your Hunger

3. Make Peace with Food

4. Challenge the Food Police

5. Feel your Fullness

6. Discover the Satisfaction Factor

7. Cope with Feelings without Using Food

8. Respect your Body

9. Exercise and feel the Difference

10. Honor your Health

Mindful eating does not advocate for rigid dietary rules; rather, it focuses on creating personalized eating routines that align with individual lifestyles and nutritional needs. 

Beyond its immediate benefits on nutrition, mindful eating may have broader implications for individuals' overall well-being. By fostering mindfulness in one aspect of life, individuals may experience increased self-awareness, reduced stress levels, and potentially improved emotional regulation.

We advocate for the incorporation of mindful eating principles into daily life to enhance the overall dining experience and promote a healthier relationship with food. By embracing the essence of mindful eating, individuals can embark on a journey toward improved physical health, psychological well-being, and a deeper appreciation for the nourishment that sustains us.

Reference: https://www.intuitiveeating.org 

The Power of Mindfulness in Daily Life

In the midst of our fast-paced and constantly connected world (virtually at least), finding moments of peace and clarity can seem next to impossible. However, there is a powerful way to anchor us to the present moment and transform our lives for the better – mindfulness. 

Understanding Mindfulness: At its core, mindfulness is the art of being fully present in the here and now, without judgment. Rooted in contemplative traditions, mindfulness has evolved into a relatively easy practice accessible to people from all walks of life. By cultivating a non-reactive awareness of our thoughts, emotions, bodily sensations, and external environment, we can step away from the autopilot mode and truly engage with life's experiences.

• The Science behind Mindfulness: Modern research has delved into the benefits of mindfulness, revealing its profound effects on the brain and overall well-being. Studies have shown that consistent mindfulness practice can reduce stress, anxiety, and depression while enhancing cognitive functions, such as focus, memory, and decision-making. Moreover, mindfulness has been linked to improved emotional regulation and increased levels of compassion and empathy. This serves to improve our connections with others and therefor boost our social health!

• Integrating Mindfulness into Daily Routines: Incorporating mindfulness into our busy lives doesn't require long hours of meditation in isolation. Small, intentional moments throughout the day can make a significant difference. Explore practical mindfulness exercises, such as:
  a. Mindful Breathing: Take a few minutes each day to focus solely on your breath, noticing the inhales and exhales without trying to change them. This simple practice can center your mind and promote a sense of calm.
  b. Body Scan: During moments of stress or tension, perform a mental body scan, slowly observing each part of your body from head to toe. Acknowledge any sensations without judgment and release any physical tension you may be holding.
  c. Mindful Eating: Savor the flavors, textures, and aromas of your meals by eating slowly and with full attention. Notice how mindfulness transforms a simple act into a nourishing and enjoyable experience.

• The Ripple Effect of Mindfulness: As we embrace mindfulness in our own lives, we naturally radiate its positive effects to those around us. A mindful presence can foster deeper connections with family, friends, and colleagues, creating an atmosphere of understanding and compassion. By nurturing our own well-being, we become better equipped to support and uplift others in their journey.

Mindfulness is not a mere fleeting trend; it is a powerful tool that can empower us to lead richer and more meaningful lives. Embracing mindfulness is a gift we give ourselves, a gesture of self-compassion that allows us to fully experience the beauty of each moment. As we embark on this journey of mindfulness together, let us remember that the magic lies in the simplicity of being fully present, one breath at a time.

Beyond the transformative effects on our personal well-being, mindfulness holds the key to nurturing our social health and enriching our connections with others. By cultivating an attentive presence, we become more attuned to the emotions and needs of those around us. Empathy and understanding flow naturally from a mindful heart, strengthening the bonds with our loved ones, friends, and colleagues.

In a world where distractions abound and misunderstandings can arise easily, mindfulness acts as an anchor, grounding us in our interactions and conversations. Through deep listening and genuine engagement, we create safe spaces for others to express themselves authentically. As we extend compassion to ourselves, we also embrace it for others, fostering an environment of kindness and acceptance.

So, as we continue to weave mindfulness into the fabric of our daily lives, let us embrace the ripple effect it generates. Let us be the catalysts for positive change within our communities, radiating the peace and harmony that springs from within. Together, we can create a world where the practice of mindfulness extends beyond ourselves, nurturing a collective consciousness of empathy, compassion, and connection.

In every mindful breath, in every mindful step, we move closer to a more conscious and interconnected world. Let us carry the essence of mindfulness within us, illuminating the lives of those we touch with the warmth of our presence. As we share the gift of mindfulness, let us celebrate the beautiful journey of growth, healing, and unity we embark on, both individually and as a compassionate collective.

Imposter Syndrome: What it is + Tips to Fight Back

Most of us can probably relate to being in a situation where we feel like we don’t belong or don’t know what we’re doing. Maybe these feelings come from words spoken to us as we were growing up or struggles with self-esteem. But what happens when those feelings carry from childhood or adolescence into adulthood? That voice in your head saying “you’re not good” enough can become a daily struggle, affecting our confidence, ability to trust ourselves, and can even prevent us from making progress in areas of our lives we’d like to grow. This is called Imposter Syndrome.

In my time working as an intern at The Collective, I’ve struggled with feelings of imposter syndrome. I often find myself having thoughts of I don’t know what I’m doing or I don’t have anything to offer anyone. Here are some tips that have helped me:

1. Confidence Isn’t Necessary

You don’t have to feel like you know what you’re doing in order to do that thing. While feelings of inadequacy are uncomfortable, feeling fully confident in yourself is not necessary to accomplish a goal or work at a job or an internship. Think back to anything you’ve accomplished in your life and there was probably at least one moment where you felt clueless. However, you still accomplished your goal. Imposter syndrome may feel arresting at times, but it doesn’t have to prevent you from doing what you’ve set out to do. And just because something is hard doesn’t mean you’re failing.

2. It’s Not As Obvious As You Think It Is

I think one of the worst parts of imposter syndrome is thinking that everyone around you can tell you feel that way. However, other people often don’t know that this is something you’re struggling with. Recognizing these feelings and talking with someone you trust can help, but so can regularly reminding yourself that other people are not mind readers. Any struggles with imposter syndrome you might be experiencing aren’t always obvious to others, and most people are usually more focused on themselves anyway.

3. Remember That Thoughts Are Not Facts

Thoughts are often based on observations of our environment and aren’t always based on fact. So just because you’re having thoughts of feeling like an imposter doesn’t mean you are one. Next time those thoughts come up, find ways to challenge them. This can be something as simple as “Is that true?”. It can be helpful to not give your thoughts so much power.

4. Be Kind To Yourself

There is an abundance of research showing that, when it comes to accomplishing a goal, being kind to yourself is far more effective than coming from a place of self-loathing. So whatever situation is presenting you with feelings of imposter syndrome, remind yourself that you have more to offer than you think. Your work or input is just as valuable as anyone else’s and you’re exactly where you’re meant to be.

Rediscovering Connection: Rebuilding Social Habits for Teens Before the End of Summer

As the summer draws near its end, it's the perfect time for teenagers to reflect on their social lives and consider how they can rebuild their social habits. Summer is such a special time and absolutely necessary to maintain our kids' mental health. However, just like with any skill, our social skills can get rusty with limited use. It’s that time of year where we need to help our kids reestablish and strengthen their social connections. Here are some practical approaches for teens to rebuild their social habits before the end of the summer!

Embrace Outdoor Activities:

• Outdoor activities present an excellent opportunity for teens to reconnect with friends and meet new people. Encourage them to plan hiking trips, picnics, or sports activities that allow for socializing in a less pressurized manner. Engaging in these activities not only fosters a sense of camaraderie but also helps teens reacquaint themselves with the joy of time spent with peers!

Volunteer or Join a Club:

• Getting involved in volunteering or joining clubs is an excellent way for teenagers to meet like-minded individuals and contribute to their community. By engaging in activities aligned with their interests, teens can connect with others who share similar passions. Whether it's joining a local environmental group, a book club, or a charity organization, these experiences provide opportunities for socializing while making a positive impact.

Organize Social Events:

• Teens can take the initiative to organize their own social events or gatherings. Whether it's a movie night, a themed party, or a day at the beach, hosting such events allows teens to bring their friends together and create memorable experiences. It not only strengthens existing friendships but also provides an avenue for meeting new people through mutual connections.

Attend Local Community Events:

• Encourage teenagers to explore local community events such as concerts, art exhibits, or farmer's markets. These events often attract diverse crowds and offer teenagers the chance to interact with people of different ages and backgrounds. By venturing out and immersing themselves in their community, teens can expand their social circles and broaden their perspectives.

Use Social Media Mindfully:

• While social media has its benefits, it's essential for teens to use it mindfully and strike a balance between virtual and real-life interactions. Encourage them to leverage social media platforms as a tool to reconnect with old friends, organize events, or find local interest groups. However, emphasize the importance of maintaining offline connections and fostering genuine relationships beyond the screen.

As summer comes to an end - Our kiddos have a unique opportunity to rebuild their social habits and reconnect with others. Remember, the journey to rebuilding social habits may require some effort and stepping out of comfort zones, but the rewards of genuine connections, shared experiences, and a sense of belonging are well worth it. As we know, mental health is intricately tied to social health, so be sure to place an emphasis on connections and community!

Let's encourage our teens to embrace the remainder of the summer with open hearts and a willingness to connect with others!

Understanding the Journey: The Treatment Cycle for Mental Health

One in four people worldwide will be affected by a mental health condition at some point in their lives, according to the World Health Organization. Consequently, as we strive to destigmatize mental health in our society, it is essential that we shed light on the various stages of treatment available for those battling mental health disorders. These range from hospitalization and residential treatment, to Partial Hospitalization Programs (PHP), Intensive Outpatient Programs (IOP), and outpatient services.

The Starting Point: Hospitalization

The mental health treatment journey often begins with hospitalization, especially in cases of severe mental health disorders. Hospitalization is required when a patient poses a danger to themselves or others or cannot take care of themselves due to their mental health condition. During this stage, the primary goal is to stabilize the patient's condition.

This phase typically involves a mix of medication, therapy, and education about the illness, equipping patients with the necessary skills to manage their symptoms. Care is provided round the clock, ensuring that the patient is safe, comfortable, and is starting to recover in a controlled environment.

The Next Step: Residential Treatment

Following stabilization, the next stage is often residential treatment, especially for those with severe conditions. This step provides a structured, therapeutic environment where patients live full-time, usually for a period of 30 to 90 days. The program includes both individual and group therapy sessions, medication management, and may incorporate holistic approaches such as art therapy, yoga, and mindfulness.

The emphasis in this phase is on developing the skills and habits necessary for healthy living and managing the illness outside the hospital environment. The goal is not just symptom management, but a whole-person approach aimed at understanding the roots of the disorder and promoting long-term recovery.

Middle Ground: Partial Hospitalization Programs (PHP)

As the patient's condition improves, they may transition to a Partial Hospitalization Program (PHP). PHPs provide intense, structured care for several hours each day but allow patients to return home or to a supportive living environment at night.

This structure helps ease the transition from a fully controlled environment to the less structured outside world, all while providing the same level of intensive care. It's an ideal balance for those who have made significant progress but are not quite ready for less intense treatment programs.

Building Independence: Intensive Outpatient Programs (IOP)

The next step in the treatment cycle is the Intensive Outpatient Program (IOP). These programs offer a higher level of care than traditional outpatient services but are less intense than PHPs. Patients typically attend sessions multiple times per week, which may include group therapy, individual therapy, and medication management.

The IOP stage continues the treatment while allowing individuals to re-integrate into their communities and resume responsibilities such as work, school, or family commitments. The aim is to facilitate a smooth transition to daily life, bolstering independence while ensuring a safety net of support.

Building Resilience: Extended Outpatient Programs (EOP)

This is where The Collective comes in! In our work, we noticed that there was a huge gap between IOP programs and resuming once a week therapy. We experienced clients doing all this amazing work in higher levels of care but the step down was too big. They were returning to families and friends who had not changed in the ways that the client had and often times that led to clients struggling to maintain their recovery or progress. An Extended Outpatient program like The Collective is available to help bridge the gap! Providing clients a safe landing spot to strengthen their skills to handle being back in their normal life.

Maintaining Progress: Outpatient Services

The final phase in the treatment cycle is outpatient services, which provide ongoing support as patients navigate life after intensive treatment. Outpatient treatment includes regular check-ups with mental health professionals, medication management, and therapy sessions, which may occur weekly or biweekly based on the individual's needs.

Outpatient services are instrumental in maintaining the progress made during the intensive phases of treatment and are an essential part of preventing relapse.

Conclusion: The Journey is the Destination

Each individual’s journey through the mental health treatment cycle is unique and dependent on their specific needs. This comprehensive approach ensures patients receive the necessary care at each stage, making the road to recovery less overwhelming. By embracing this journey, we can foster a culture that supports mental health recovery, encourages understanding, and eliminates stigma.

Remember, it's okay to seek help, and it's okay to need it. Let's normalize mental health care and celebrate each step of the journey towards healing.

Healthy Boundaries in Relationships: Why They Matter and How to Set Them

Relationships are an important part of our lives. They can bring us joy, love, and support. Connection and community help us maintain wellness and hold us accountable to living healthy lives.  However, relationships can also be a source of stress, anxiety, and even harm if we don't have healthy boundaries. 

What Are Boundaries?

Boundaries are the limits we set for ourselves in relationships. They can be physical, emotional, or mental. For example, physical boundaries might include not wanting to be touched in certain ways (it’s OK not to be a hugger!). Emotional boundaries are like a shield that protects someone from harm, they protect us from getting hurt by others' words or actions. And mental boundaries are like a bouncer at a club. Just like how a bouncer sets limits on who can enter the club, mental boundaries set limits on what thoughts and ideas we allow into our minds.

Why Are Boundaries Important?

Boundaries are important for several reasons, namely because we are teaching others how we wish to be treated, and also protecting our own peace. 

First, they help us to establish our own sense of identity and self-worth. When we set boundaries, we're communicating to others that we have value and we deserve to be treated with respect. This can help us to develop healthy self-esteem and confidence.

Secondly, boundaries can help us to maintain our emotional and mental well-being. When we set boundaries, we're taking care of ourselves and ensuring that our needs are being met (which is our own responsibility). This can help us to avoid feeling overwhelmed, resentful, or burnt out.

Finally, boundaries can help to establish healthy, respectful relationships and connections. Setting boundaries communicates our needs and expectations to others, and this can help to foster trust, respect, and understanding in our relationships.

So, how do you set healthy boundaries without feeling like you’re being mean? Here are some tips:

1. Get clear on your own needs and values. What's important to you? What do you need to feel happy, healthy, and fulfilled? Knowing your own needs and values is the first step to setting boundaries that work for you.

2. Communicate your boundaries with a sense of humor. Setting boundaries doesn't have to be serious and somber. Try injecting a little humor into the conversation – for example, "Sorry, I can't come to your 12-hour board game marathon, I have a hot date with my Netflix account."

3. Say "no" with confidence. When someone asks you to do something that crosses your boundaries, it's okay to say "no." Practice saying it with confidence and conviction – "Thanks for the invitation, but I can't make it this time."

4. Enlist a boundary buddy. Setting and enforcing boundaries can be tough, especially if you're not used to it. Enlist a friend or family member to be your "boundary buddy" – someone who can support you and hold you accountable.

5. Celebrate your wins! When you successfully set a boundary and stick to it, celebrate! 

In conclusion, setting healthy boundaries is an important part of maintaining our mental and emotional well-being in relationships. By identifying our own needs and values, communicating clearly and assertively, and being prepared to enforce our boundaries, we can establish healthy, respectful relationships that support our well-being and happiness!

An Interview with Erin Watt

We are so excited to announce that Erin Watt has joined our team at The Collective as our Parent and Family Coach! We were able to spend some time with Erin and get to know her a bit better. Check out the interview below to learn more about Erin and what she will be bringing to The Collective team!

What is it that you do at The Collective?

I work with the parents of the adolescents at The Collective as a family coach. My goal with the families I work with is to create clarity on the values of the family system. From there I work on better alignment with those values through boundaries and invitations with each family member. All of this is done by using a set of curriculum I have created through my organization called Inner RAE Coaching.

What inspired you to do this work?

I believe that relationships are the most meaningful part of life and my mission is to make them easier for every person I work with, including the families at The Collective. Helping a family system remember their values and focus on how to get back to them is one of the most rewarding ways I get to carry out this mission.

What is unique about The Collective and the work we are doing together?

The Collective believes that through developing connection and healing the loneliness of disconnection, so many mental health challenges can melt away. I couldn’t agree more about this mission. As a coach, my process and application is different but our core missions are very aligned. I couldn’t be more honored to be collaborating with them!

The Mental Health Crisis We Are Not Talking About

As we all know, adolescence is a rocky time, but recent studies have shown that teenage girls are experiencing an alarming increase in reported depression and sadness. The reasons behind this trend are complex but we agree that it is a cause for concern.  According to the CDC, “Teen girls are experiencing record high levels of violence, sadness, and suicide risk…Nearly 3 in 5 (57%) U.S. teen girls felt persistently sad or hopeless in 2021—double that of boys, representing a nearly 60% increase and the highest level reported over the past decade (U.S. Teen Girls Experiencing Increased Sadness and Violence)."

 So what is happening to our kids?

I believe that we are lonelier than we have ever been. There are so many theories as to why this is, but my personal opinion is that this generation is growing up in a world in which they have ALWAYS had a phone. They have learned how to interact with each other virtually and virtually only. This is why my dream for The Collective was (and is) to provide a solid relationship foundation for each and every one of our clients. A confidence and social awareness that they can fall back on and utilize throughout their lives. Community and connection are the most important ways I know of for sustained happiness and wellness. So many of our kids do not know what a truly healthy relationship (with their mom, friends, partner etc) actually looks like. Our 16 session group curriculum teaches them all about healthy, nurturing and appropriate relationships with all kinds of people in their lives, and perhaps most importantly, teaches them how to be a healthy, nurturing and appropriate part of something bigger than they are - a family, friend group, work environment, society, etc.

Another one of the ways The Collective strives to help our community, particularly that of our teen girls, is via our scholarship fund. 

 Our scholarship foundation is committed to making mental health care accessible to all, regardless of financial means. By providing scholarships to those who need it, we are breaking down barriers and ensuring that everyone has the opportunity to receive the care and support they deserve. If you are interested in supporting this mission, click here!

Don’t forget - humans are designed for tribe and relationship, and it’s the most natural thing in the world to want that. Let us show you how to get it and keep it!

An Interview with Anne Meade

We are so excited to announce that Anne Meade, PMHNP-BC has joined our team at The Collective! We were able to spend some time with Anne and get to know her a bit better. Check out the interview below to learn more about Anne and what she will be bringing to The Collective team!

What is it that you do at The Collective?

I am thrilled to join The Collective team, in my role as Psychiatric/Mental Health Nurse Practitioner (PMHNP-BC). I have extensive experience in both the ICU setting as a Registered Nurse, as well as 14 years in outpatient psychiatry as a PMHNP. I see my experience as being most valuable within the team by bringing a solid background regarding the medical side of fostering mental well-being. I started my own outpatient private practice in January 2022, and have been providing outpatient psychiatric care for my patient base, a great number of whom have been beloved clients of mine for 2-7 years. I’m so grateful to be able to help those struggling with the full spectrum of mental health challenges, and feel confident in my knowledge-base regarding managing medication treatment plans as well as providing supportive therapy and psycho-education to those in need of help. I am passionate about my belief that each and every being deserves respect, support and care - to be seen, and to feel hope and to know that they are truly never alone.

What inspired you to do this work?

I know all too well how easy it is to feel stuck in life and lost. I have a passion for helping people find hope for a brighter future, and do so knowing that they aren’t alone. I see myself as a resource for times when life gets tricky -> I am experienced in helping people find creative ways to break from their current life patterns that are no longer serving them well, and embrace the changes in their lives that they deserve to lean into.

I’m so grateful to be able to do what I do, as I get to experience human strength and bravery when my clients embrace vulnerability. I get to witness what it means to be resilient and grow into healthier humans daily. Being able to help those in need has always given me a sense of purpose, and for that I am eternally thankful.

What is unique about The Collective and the work we are doing together?

While I love my private practice, after spending a year being a practice of one, I’ve now realized both professionally and personally the importance of being a part of a true community.

I enjoy being around other passionate professionals who understand and respect the importance of mental health. When I first met with The Collective team, I could tell that every team member was there because they genuinely care. Now that I’ve started seeing patients in my role at The Collective, I’ve been continually impressed by the collaborative effort across all the professional disciplines - from Courtney the founder/owner and clinical director, to Avery, the director of admissions, to Mackenzie, the director of operations, to Erica and Chris, the psychotherapists, to Jamison, the registered dietician. The team mentality on the professional side of The Collective truly reflects the mission statement of the work we do, by providing “a unique, integrative and healing way to living every day life, all focused through a Social Health lens.”

Now, more than ever, we need social connections in order to help improve the well-being of humanity as a whole, and The Collective has developed a genuinely creative way of helping those in need by creating a supportive, holistic and loving community in which all clients can finally find true hope and healing.

The What and Why of Social Health

We find ourselves answering this question A LOT! It is literally what we do after all. Social health is an important part of overall health and well-being. It refers to our ability to connect with others, build relationships, and feel supported by our community. We know that our ability to connect with our community is crucial to what it means to be a human (seriously!) and it can be affected by many factors, including our individual personality, our social environment, and our mental health.

There is a strong connection between social health and depression. People with poor social health are more likely to experience depression. We also see the opposite, people who are socially connected are less likely to experience depression.

There are a number of things that we can do to improve our social health and reduce our risk of depression. These include:

• Building strong relationships: Strong relationships with family and friends provide us with emotional support and a sense of belonging. These relationships can help us to cope with stress and difficult times.

• Engaging in social activities: Participating in social activities is a great way to meet new people and make friends. It can also help us to feel more connected to our community.

• Volunteering: Volunteering is a great way to give back to our community and connect with others. It can also help us to feel more purpose and meaning in our lives.

• Seeking professional help. If you are struggling with depression, it is important to seek professional help. (Psst, that’s where we come in! Click here to learn more.)

There are many things that we can do to improve our social health and reduce our risk of depression. By building strong relationships, engaging in social activities, volunteering, and seeking professional help, we can improve our overall health and well-being.

Here are some signs that you may need to improve your social health:

• You feel lonely or isolated.

• You have difficulty making friends.

• You withdraw from social activities.

• You have negative thoughts about yourself or others.

• You have difficulty coping with stress.

• You have thoughts of suicide or self-harm.

If you are experiencing any of these signs, it is important to reach out for help. There are many resources available to help you improve your social health and reduce your risk of depression.

Remember, you are not alone. There are many people who care about you and want to help. Reach out for help today and start improving your social health.