Mind and Body Introduction on Payson Road

Welcome to the Mind and Body!

Therapy alone is not enough. The mind and the body must work together for recovery to continue. This section is designed to help the process of reconnecting the mind to the body - something we've all lost at one point or another. Please read Jennifer Campbell's introduction to the Mind and Body for more insight into the process.

The Mind and Body features many different resources to help reconnect you - Yoga links, your own journal, articles, meditation info and exercise links and info and much more.

PLEASE BE ADVISED: It is important to realize that the information that appears on the Mind Body section....click here for more

The concept of the mind/ body connection is not a new phenomenon. In fact the belief in the importance of integrating the mind and body is hundreds of thousands of years old. The basic principle behind this way of thinking is this: The mind and body are not separate. One effects the other. Our mind holds tremendous power and our body holds tremendous wisdom and when the two merge, balance and health are the result.

Our society does not think this way, however. Tradition western medicine deals solely with the physical body, treating the physical symptom of the body instead of getting to the root. But our beliefs, emotions, and thoughts have tremendous power over our physical state. This has been proven time and time again, with something the medical community has called, the placebo effect.

This placebo effect is a perfect display of the power the mind has in our healing. If we think a certain medicine will work it probably will, if we think a small sugar pill is really an aspirin, our pain will still probably go away, because we think the "aspirin" has gotten rid of it.

As patients we are divided into pieces, disconnected. We are not treated as a whole person, but as parts. Healing needs to happen on all levels and so, it has been my belief that for recovery to happen there needs to be an integrated approach, a mix of bodywork, relaxation, medical monitoring, and therapy.

Bodywork, in my opinion is essential because of the tremendous amount of information the body holds. How many times have you been stressed or upset, or angry and not expressed it and not too long after, you become sick, or injured? It is not a coincidence. Our emotions and our physical health are closely related. Bodywork has the ability to work on a very instinctual level. There is no need to talk, to analyze, or to try to figure out. Bodywork of any kind, massage, Reiki, acupuncture, and others, allows the body to use the wisdom it has to facilitate change. It is an important step in connection of the mind and body.

With an eating disorder I have found bodywork to be a tremendous help. An eating disorder has the ability to totally separate the body from the individual causing it to become like a foreign entity...the enemy. When a person goes into therapy it can be very hard to even be aware of what is at the root of the Eating Disorder (ED) because the person is so much in their head and not even aware of the physical body.

I remember not even being able to feel the physical signs that my body was giving me, like hunger, pain, and fatigue, never mind the deeper emotions that my body was holding on to. How was I suppose to know what emotions I had, when I didn't even know how I felt physically?

In therapy I would talk and talk about feelings but never actually experience those feelings. What good will talking do when you aren't able to actually access the feelings and free yourself from them?

The mind/ body connection allows for a deeper understanding and inner knowing about oneself that is needed for true healing. By being aware of the mind and body and becoming in tune with them and understanding their connection, healing actually will begin to happen naturally. When a person connects with their body, mind, and spirit, they are connecting to the inherent wisdom that is within everyone of us.

Everyone intuitively knows what they need to heal and once they begin to bring together the mind and the body and trust oneself and listen to that inherent knowing, the right path will follow.

Mind and Body has long been associated with hippies or so-called "crunchy granolas". This is far too limiting. One does not need to be a yogi or spiritual follower to begin to make that mind/ body connection. The simple act of 5 minutes of quiet sitting and breathing, or a gentle walk can help to bring the mind and body together.

We live very busy lives and many people are running around on autopilot, stressed and disconnected. A person can not be "whole" if their lives are run by chaos. The first step in making the connection to mind and body, is knowing you deserve that kind of peace and feeling of wholeness.

To sit in silence, or receive a massage, or go for a relaxing walk may seem uncomfortable because it forces you to be in the moment with yourself and any emotions or issues that you are holding on to. But that is part of making the mind/body connection. It is about going inside yourself and honoring whatever is there.

The mind and body were never meant to be separate; instinctually they want to work together. It is an amazing feeling to have that sense of connection and balance. It is an ongoing process. Start slow. It is almost like meeting yourself for the first time, as a whole complete being.

Get started by Finding Your Sacred Space

In the journey of recovery there needs to be a sort of reverence and sacredness to the process of healing. Each of us deserves to make the delicate and, at times, tedious walk towards wellness, with a sense of peace and support and with as much individuality as possible. Every person has a different experience of recovery and healing and to signify that I found it can be very therapeutic and if nothing else, fun, to create a sacred space where you can contemplate, meditate, relax, write, or do whatever it is that you enjoy.

By creating your own personal and unique space you are taking that first step towards self-care and self-love. By making your sacred space beautiful and comfortable and peaceful you are saying “I am worth this beauty, this peace, this comfort and this time of relaxation.”

Choose a place within your home that is private. A place where, when needed, you can be undisturbed and have quiet. My sacred space is in the corner of my bedroom, but find a place in your home that resonates with you. Next, decide what you would like this space to be for you: A place to read, or draw, or write, or dance, or meditate, or sing. Based on the purpose of your sacred space, furnish and decorate it accordingly, being as extravagant and beautiful as you want. In my sacred space, I have beautiful crystals and pictures that have meaning for me. I have fresh flowers, and colorful scarves, and comfortable cushions. I make it as inviting as possible. You may want to use a beautiful Japanese screen to give even more privacy or have it be near a window so that you can feel the fresh air. You may want your space to be a place where you can eat, and nourish your body with mindfulness, allowing for food and eating to become a relaxing and sacred act, instead of something that causes anxiety. Or perhaps your space will be a place where you can allow yourself to cry, or yell, or express your emotions in safety.

Whatever the purpose of your sacred space, have it be a gift for yourself. A place to reconnect, to let go, to laugh, to cry, to create, to contemplate, to relax, and most importantly, to honor yourself and your journey.

...different for everyone. That's the key thing to remember. But it is as possible as it is necessary. Believe in yourself and let your wings take you to places you never thought possible.

Respect your own unique time line, for your journey is like no other. Respect those times when what you may need is to sit in your room and cry till your eyes are swollen. Respect those times when what you may need is to go out with friends and just laugh. Respect your pain and your fear for it is there to teacher you something. Respect your joy and your peace for it is what will give your strength to keep on fighting.

Remember that recovery is not an event to be finished, it is a process to be experienced. Sometimes that experience is uneventful and tedious, in others it's intense and profound. As a whole however, it is a life long journey full of gifts at every corner. Often it isn't until you look back that you even see where the changes have taken place and where the healing has occurred. Just remember in those times when it feels like there is no movement, there ARE changes happening. In those times when it feels like you're running in an endless circle, remember that each step you take, no matter where it may seem to lead you, is in fact, of value. Keep your eyes open to seeing even the smallest of achievements and feelings of joy and know that each day the possibility to experience that grows stronger. Have patience in the process. Be aware of the destination, but not fixated on it. Trust in your unique journey and have faith!

We are excited to introduce a new section on the Mind/Body, Nutrition and Healthy Eating.

I talk a lot about bringing balance into your life, and learning to nourish and take care of yourself on an emotional level. However, one can not neglect the very obvious need to look at and begin to work on bringing balance and nourishment to the physical level as well. Learning how to nourish our bodies with food is a huge part of the recovery process. Beginning to change one's view about food and see it not as the enemy, but as an important and even enjoyable part of life may seem like a daunting task, but the rewards are not only in some cases life saving, they are the corner stone to creating a healthy relationship with food and a new outlook on what it means to be balanced and posses a strong body, mind, and spirit connection.

For many people dealing with an eating disorder there is a warped and, at times, subconscious attempt to transcend human need. We cut off from the world, denying our need for food, feelings, relationships etc. We try to become super human, pushing the boundaries as if we are somehow beyond needs and basic human functioning. Recovery is about not only excepting one's human-ness but also embracing it. We have to learn to acknowledge needs and limitations, feelings and subtle messages that our body gives us on an emotional and physical level.

The whole concept of hunger and nutrition can seem overwhelming and after being disconnected from these things for so long, it can be hard to know even where to begin. Just remember that your physical health is just as important as your emotional health. You can not achieve one with out the other. The aspects of ones physical health include adequate rest, exercise and nutrition. Through this new addition to our Mind/Body section we hope to begin to help you make the necessary steps to nourish yourself on all levels.

Nutrition - Back to Basics
by Faye Berger Mitchell**, Registered and Licensed Dietitian

Perhaps you are ready to begin nourishing your body. You may have forgotten, however, what normal eating is or even what foods you like and dislike. If you have been restricting or purging, chances are you have not been taking in adequate calories. Without adequate calories, it is impossible to eat enough carbohydrate, protein and fat to properly fuel your body. Lets review the basics.

Calories - Think of calories as fuel. Compare your body to a car. Without enough fuel the car won't run efficiently. Well, without enough calories, your body is struggling to make it through your daily activities. Everyone needs a certain number of calories each day just for basic body functions - breathing, heart rate, etc. This is known as resting metabolic rate. It is different for each person based on his or her height, weight, age and sex. A nutritionist can help you figure this out. Normal activity (without exercise) adds an additional 30%, and exercise burns even more calories. If you consistently eat less calories than your body burns at rest (resting metabolic rate), which often happens if you are restricting or purging, you may actually be slowing down your metabolism. If you experience any of the following symptoms it may mean you have a sow metabolism. The symptoms include cold intolerance (particularly cold hands and feet), feeling lightheaded when you stand, fatigue, bloating or a constant full feeling, constipation, dry skin, dry hair and possibly depression. If you are experiencing one or more of these symptoms you could benefit from working with a nutritionist to gradually and comfortably increase your calorie intake.

Carbohydrates - These are your body's primary energy source. Your body breaks down carbohydrate into blood sugar (which we all need) and then transports it to the cells for energy. Sources of carbohydrate are foods we think of as starches - breads, cereal, pasta, rice, whole grains, sugar, fruits and vegetables. Contrary to popular belief, carbohydrates are not fattening unless eaten in excess. If you eat too little carbohydrates, you may feel tired and lack energy. About half of your daily food intake should be grains, fruits and vegetables. Sweets can fit into a healthy diet for an added treat.

Proteins - These are the body's building blocks. Proteins contribute to the structure and function of hormones and the immune system. They also build and repair muscle and tissue. If you are ill or injured, protein helps to heal a cut or allows your immunities to work. On a daily basis, you lose hair, your skin naturally loses layers, or your nails break. Protein goes to work and allows important repair work to take place in your body. If you are not eating enough protein, you may show signs of deficiency including brittle nails, cuts and bruises that won't heal and hair loss. Proteins in your diet come from meats, poultry, fish, dairy, eggs, nuts, seeds, dry beans and peas. About one quarter of your daily food intake should come from proteins.

Fats - These play a very important role in the diet and body. Fats carry the fat soluble vitamins A,D,E and K and enable your body to utilize them. They carry flavor in food and provide satiety or a feeling of fullness. People who eat only fat free foods often do not feel full or satisfied and tend to binge. When they add some fat back into their diet they often stop bingeing. Also, if the diet is completely fat free, the skin and hair can become very dry. Sources of fat are meat and dairy products, fish, eggs, nuts and seeds, salad dressings, oils, margarine, avocado, olives, and sweets. Include a small amount (but not too small) of fat in each of your meals for flavor and fullness.

If you have been struggling with an eating disorder food may be very scary. Changing your eating patterns is not an easy task and may be a bit difficult. You may want to work with a qualified health professional to assist you with the process. Don't give up, the change is well worth it.

**Faye Berger Mitchell has been a nutritionist in private practice in the Washington DC metropolitan area since 1988. She specializes in eating disorders treatment, women's nutrition and weight management with a focus on helping clients attain normal eating and healthy weight. With a special interest in eating disorder prevention, Faye works with parents to help them teach their children to eat normally. Often quoted in The Washington Post and USA Today, Faye has worked extensively with the media.

Contact info - bergmitch @att.net or 301-309-9395

***is not meant as replacement for proper care from a doctor, therapists, nutritionist, support group, etc. It is also not advised for individuals who are actively contemplating suicide or are suffering from a severe eating disorder or mental/emotional disorder. If this describes you, please contact your local crisis hotline and/or seek treatment from a mental health professional. Minors should consult with a legal guardian or other adult when considering treatment and providers. Children under 13 years of age must have parental consent to use the resources on this site. For more information go to Legal Info and Disclaimer.

Website designed and administered by Sarah Mason. Website Logo and Graphics Designed by Tahara Hasan. Payson Road was created Copyright © June 2, 2000. All rights reserved. Copyright © 2005 [Payson Road]. All rights reserved. Revised: November 18, 2005 .