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Volume 2

Winter 2024

CHASING CLARITY THE BODY EDITION

“It would be better to have died from breast cancer than to live disfigured.” The Unseen Battle: Confronting Body Image in the Shadow of Trauma

An exclusive Interview with Morgan Hanbery

BREAKING FREE: JOANN'S STORY OF WEIGHT, SHAME, AND THE JOURNEY TO HEALING.

NOTE FROM THE

EDITOR Dear Readers,

Welcome to the Winter Edition of Chasing Clarity, where we delve into a diverse array of topics surrounding both physical and mental health. A huge shout-out to You x Bespoke Publications for once again smashing it out of the park by consistently delivering exceptional quality work, showcasing care, and curating another masterpiece. This edition, I decided to get up close and personal, and to say that I have bared my heart, would be an understatement. I chose to unveil a secret I've held for the past 16 years, in hopes that it might just set someone else free from their own shame and "body story." It has certainly liberated me. While I've always prided myself on transparency and wearing my heart on my sleeve, discussing my past trauma with my body and weight loss is a facet I've never publicly explored- until now. Within these pages, you'll find contributions from wonderful professionals and colleagues who have poured their hearts out, sharing their own vulnerabilities. This issue of Chasing Clarity could aptly be named the Storytelling Edition, as our contributing writers take us on a journey through their own personal narratives, offering key takeaways applicable to our everyday lives. We're talking about everything under the sun here—from embracing health like a boss, to tackling body image blues head-on. We’ve also tossed in heaps of heart-to-hearts about selfworth.

Joann Venant, LMHC. Editor In Chief I ask you to read with an open mind, respecting the courage it takes to share such personal stories with the world. Chasing Clarity originated from a desire to discuss mental health, culture, and wellbeing. It's also a safe space for storytelling. The BODY edition has flung that door wide open, allowing you to read, learn, and grow from the multitude of stories being shared here. If this is your first time reading Chasing Clarity, welcome! I am delighted you are here. For returning readers, welcome back! Your support and love are truly appreciated. I sincerely hope you find as much enjoyment in this edition as I did. Please consider sharing it with your friends and family! With Love, Joann “JoJo” Venant

"TRUE BEAUTY EMERGES IN THE CLARITY OF SELFCOMPASSION, WHERE EVERY INCH OF OUR BODIES TELLS A STORY OF STRENGTH, RESILIENCE, AND THE UNWAVERING COMMITMENT TO SELFLOVE." -JOANN “JOJO” VENANT Chasing Clarity Magazine, The Body Edition

Chasing Clarity Magazine

TABLE OF CONTENTS Breaking Free 08 Joann’s Story of Weight, Shame, and the Journey to Healing

10 Facts You Probably 14

Didn’t Know About Eating Disorders

Chronic Inflammation 16

Is Linked to Psychiatric Disorders

Trauma Took My Body 20 Hostage

Interview: Layla Holly 24

The Empowering Transformation of Layla Holly. A Journey Beyond Weight Loss

Nourishing Your Mind 28

The Intricate Relationship Between Food and Mood

Body Talk 32

How Anxiety Speaks Through the Body

When Body Image 36 and Cancer Meet

Chasing Clarity Magazine

The Power of Self-Prioritization 38 Health Comes First

Interview: Morgan Hanbery 42 Laughing Through Life’s Layers

The Impact of Untreated Anxiety 46 and Depression on Memory Loss

15 Affirmations for a Positive 48

Body Image

The Unseen Battle Body Image in the Shadow of 50 Confronting Trauma

Coming Back to Center 54 Steps to Cultivate Mindful Body-Mind Self-Security

Bibliography 56

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BREAKING FREE

Joann’s Story of Weight, Shame, and the Journey to Healing

Article by Joann “JoJo” Venant

Click to listen to the audio version Disclaimer: This article may be triggering for those who are currently struggling or have struggled with their body image in the past. If this is a subject that hits too close to home or that you may find too difficult to read, please consider refraining from proceeding further. That said, I promise that this story ends quite differently than the way it started. I was a cute kid. I was silly. I was smart and witty. I was kind and compassionate. I told the truth (which at times involved oversharing.) I loved animals and cared about their well-being. I prioritized everyone's feelings and sense of comfort over my own. And oh, what I would do to make someone laugh! Other than potentially sounding a bit co-dependent (I’ll save that part of my journey for another day), these qualities should have contributed greatly to my self-confidence and self-image, but they didn’t. In fact, whatever prospective impact they may have had on my self-esteem was overshadowed by immense self-loathing. That is because I was also the gordita (Spanish for “chubby girl”), the funny fat friend (I hate the word “fat,” but I digress.) I can’t say that my identity was grounded solely on my weight, but it did impact it greatly. I hid behind baggy clothing and wore tight body shapers every single day from the ages of 11 to 22. These body shapers, which I wore seven days a week and only took off to sleep, dug into my skin, eventually leaving permanent scars. Throughout this time, I probably started over a million sentences with the phrase, “When I lose weight.” When I lose weight, I will go to Six Flags.

It was as if I was saying to myself that when I finally lose weight, I will finally recover my value.

When I lose weight, I will wear a dress. When I lose weight, I will travel and sightsee. It was as if I was saying to myself, “My life will begin when I lose weight.” It was as if I was saying to myself that when I finally lose weight, I will finally recover my value. This thinking even affected my social life. You may be thinking, “Well, with all of these amazing qualities you described at the beginning of the article, wouldn’t it have been easy for you to make friends?” And to that, I answer yes and no. Yes, because as a friend, I would not stop loving someone until they loved me back. Showing love came easily to me, and many of these friendships turned into long-lasting forever friendships. However, my low self-esteem had me believe that I had to “hustle” into “earning” their love by being funny and affectionate. Growing up, being thin was “in.” I'm a geriatric Millennial (you do the math), and we did not have the body-positivity movement that pervades some of our culture today. My body and “health” were common topics in my household. At home, I was judged and judged hard. My insecurities were embedded in my everyday thoughts. So much so, that every time I walked into a classroom, I would scan the room and find a desk at the very back, put my things down, and wait for everyone to sit down before me. Why, may you ask? Because I didn’t want anyone to see that half of my body did not fit into the chair. This was an everyday tactic for me, and it didn’t just take place in grade school – this lasted far into my early college years. I would scan every booth I’d scoot into, every path I had to squeeze through. I would even assess certain activities to determine whether I was physically capable of participating in them or not. Are there stairs? If this event is taking place outdoors, will there be shade and access to air conditioning? Oh, and pool parties? Absolutely NEVER. My goal, essentially, was to never get caught being “fat.” God forbid my shirt accidentally went up above my belt line!

Subconsciously, and now, looking back, I think I genuinely believed that I could mask my exterior somehow. Again, I attempted to do so by trying to hide behind humor. My jokes kept them hooked (and I landed about 85% of my jokes, so again, it worked for me, okay?) Every time I made someone laugh or “earned” their love and friendship, it somehow got me through the turmoil that I was harboring on the inside. It felt borderline euphoric, and being funny and loved was my “drug” of choice. This “hustle,” as I like to call it, worked with friends and family, even though I knew that I could never fully hide the truth from my family – they always saw through it. This went on for many years, however, hiding behind jokes and an active social life looked a little different at the age of 11 than it did at the ages of 16 through 21. My teenage years, in which I also struggled with polycystic ovarian disease, were quite traumatic. Adulthood and partying were more about being an awesome “wing woman” than anything else. I suppose I am now grateful for the nonexistent “hookups” and my inability to date a few losers before meeting the “one,” but that is of course now in retrospect. At the time, I recall feeling great rejection and pain. My insecurities, which were many, were validated one rejection at a time. Did I deserve true love and devotion regardless of my weight? Absolutely! Were boys mean? Mercilessly so. Was I mean and unfair to myself? Unquestionably. I never accepted my weight status. I actively tried to shed the pounds. I hated myself, and wanted, more than anything, to be the weight that I was “meant to be.” I would look at celebrities and, based on their height and frame, would daydream as to which one my body would most resemble if I was at my ideal weight (for the record, based on my imaginary calculations, it was always J-Lo.) I did the Atkins diet, the “cookie” diet (Google it, they’re not actual cookies), Jenny Craig, took diet pills and started countless gym memberships. I’d lose 10 pounds and then gain 20. I never stopped saying, “When I lose weight,” but I did start to feel the immensity of my failed attempts at losing it beginning to pile on top of me.

I never even considered the thought of weight loss surgery: it was expensive and wasn’t covered by insurance. No one talked about it, either. There was a bit of a “shame energy” (more Gen-Z of me to say than geriatric Millennial, I know) surrounding this procedure, but after some consideration, I decided to attend an informational/support meeting that was being held at a hospital near my home. It was after attending this event that I felt hope for the first time in a long time, if ever. After sharing the news of this meeting (as well as my subsequent decision to undergo weight loss surgery) with someone I admired dearly, I was highly encouraged to keep this decision to myself. “They’ll have opinions and think you took the easy way out,” they told me. “You deserve to have privacy in this very personal decision. Not everything is everyone’s business.” It’s true; this is a personal and private decision, and it is not something you need to share with the world if you do not want to. But that advice, although well-intentioned, felt wrong. I had a very active social life and was extremely close to my friends and extended family members. What would I tell them when I began losing pounds? Lie? I couldn’t do that! But this person was confident about what they had told me. I, on the other hand, was not. This person “knew” what was “best” for me. I did not. I had such low self-esteem and selfworth that I drowned out my inner voice in favor of their loud and confident one. I quietly went through the surgery on the morning of December 26th, 2007, at the age of 22. As expected, I began to lose weight, and I began to lose it fast. It was painful and hard, and it was most certainly not the easy way out. But do you know what made it harder? Not being able to share the truth about my weight loss with the people I loved. That said, I did find a way to (semi) tell the truth. “Oh, my goodness JoJo! How are you losing weight?!” people would ask in utter disbelief, to which I’d answer sheepishly, “Barely eating.” I’d then find a way to change the subject. I became a master at subjectchanging and arriving to dinner plans “not hungry.” With weight loss surgery, your intake is reduced by over 80%. Friends, I was barely eating. And I am so grateful that no one ever asked me directly whether I had surgery because I don’t think I would have been able to look them in the eye and lie. But time went on, and people moved on, and as everyone got used to the “new JoJo,” the questions faded away. My conscience, however, never forgot.

It was painful and hard, and it was most certainly not the easy way out. When weight loss didn’t solve all my problems (another story I will save for another day), I decided to attend counseling. I am embarrassed to say that I did not start my counseling journey until after I had completed my master's degree in counseling psychology and was working as a mental health counselor intern five years after having the surgery. Vicky Rossler was the name of my counselor. She was feisty and challenged me every single session. Whenever we discussed what living authentically looked like and about shedding my co-dependent ways, this “secret” would come up repeatedly, however, for me, it was always off the table. It had been too long, and I was a counselor-intern then. I thought I’d lose credibility with my friends and family.

After about six months of counseling and talking myself in and out of sharing my “secret” with the world, I finally accepted that to live as my authentic self, I would need to be honest about my weight loss journey. So much of my life’s story surrounded my weight, and I couldn’t leave this enormous piece out of my story any longer. My first step was to talk to the person who encouraged me to keep this decision private. Unbeknownst to them, I had developed resentment over the situation and this conversation was much harder than anyone would think. Essentially, I told this person how their advice harmed me. I told them that it was not in fact what was best for me, and explained how this decision created a layer of shame toward my weight loss that should have never even been there. I had already carried so much shame, and although it was not their fault, the consequences of taking their advice could not be taken out of the equation. I told this person that this advice, although done in good faith, had more to do with them than with me. There were lots of tears. But partial freedom came shortly after (with full freedom to come.)

Here is a look at how our sessions would go: Vicki: What would be so terrible about telling them the truth? Me: They’ll question everything that has come out of my mouth and comes out of my mouth going forward. They’ll talk about me behind my back. Vicki: OK, so they’ll talk about you. Then another “big story” will come up and they’ll talk about that. Will they still love you? Me: I think they’ll still love me. But what if they don’t trust me or see me differently? (a master's in counseling and a few sessions in this awesome therapist's office were not going to undo three decades in the making.) Vicki: So, a decision you made to keep a medical procedure private at the age of 22 when you didn’t know any better will break their trust forever? Me: I don’t know. No?

I then decided to tell my closest friends, one-onone, my secret and promised myself that I would be fully open and transparent with every new person I met going forward. I wasn’t going to put it on a billboard or make T-shirts, but I was no longer going to hide a decision that changed the direction of my life. Also, Vicki was right. They still loved me. They didn’t judge me for hiding it. I didn’t lose credibility. Their love and acceptance healed pieces of me that I didn’t even know needed healing. If you met me after 2013, you probably know about my surgery and have heard me talk about it quite openly. This isn’t for you, peeps. This is for extended family members and friends who were in my life as a kid, teenager, and adult before having surgery. This is for those who witnessed the transformation and got the explanation, “I am barely eating” when asking how I lost so much weight. I want to apologize to those friends, aunts, uncles, and close cousins. Will you forgive me? This “healed” therapist is actively fighting the intrusive thoughts of that little girl full of shame, the little girl full of follow-up questions such as, “Do you see me differently and do you still love me?” I have learned to honor that little girl who still needs to be loved and accepted. I have learned to nurture her, let her be heard, and then gently adjust her crown and raise her chin.

I am freeing that little girl who felt shame surrounding her body and who would have never openly shared her insecurities and struggles. I am giving her the mic. The jokes can’t save her now. The acceptance and love she worked tirelessly to obtain can’t save her now. But she no longer needs to be saved. I have stepped in for that little girl as a grown, loving, and nurturing woman. I thank her for teaching me empathy greater than anyone could imagine. I thank her for allowing me to develop my true personality that, although once serving as a selfdefense mechanism, is now one of the best parts of me. I won’t stop making you laugh. Laughter is medicine to the soul, so I thank her for making me funny. I also thank her for teaching me to value connection and friendship and for choosing love over isolation. It would have been easier for her to hide, but she didn’t – she always showed up. Lastly, I thank her for teaching me the gift of presence and how to make others feel seen and loved.

My partial freedom has now turned into total freedom. My partial freedom was deciding to live as my authentic self that day going forward and to share the truth with my closest friends and family members. My total freedom is happening right now. It is live and it is real. You see, I had that surgery 16 years ago. A lot has happened in those 16 years. I have evolved tremendously. I married a wonderful man, had two extremely adorable children, had quite a few professional achievements, but shame was still invited to my story. The truth is that the complete freedom that I am referring to has nothing to do with sharing with the public my decision to undergo surgery. It is so much greater than that. I am freeing that little girl who felt shame surrounding her body and who would have never openly shared her insecurities and struggles. I am giving her the mic. I am freeing that 22-year-old young woman who decided to keep her weight loss a secret against her better judgment. That little girl who found her self-worth in the acceptance of others was still in the driver's seat every time she couldn't face those she had omitted the truth from. When she stands in front of strangers sharing her story, she stands in front of them as a healed and confident woman. When she shares her story in front of those loved ones she had once hustled her butt off to “earn” love from, she is standing in front of them as that little girl who feels exposed and vulnerable. Once upon a time, that woman’s goal was to not get caught being “fat.” Now, she is not only getting caught being “fat,” she is putting it on a billboard and printing t-shirts.

Now it is your turn. How have you spoken up for your inner child? Are you struggling with your body image and selfworth? Do you need to overcome a past or current trauma? Show up for that child. Show up for YOU. Healing is the greatest gift you can offer yourself. And sometimes, time does not heal all wounds – hard, internal work does. And it is so worth it – I promise you. Find a counselor in your area and gain the clarity you need to move forward in your life and HEAL. You deserve it.

If you found this article insightful and wish to explore more about building a healthier relationship with oneself, join me at "The Clarity Hour." Let's reignite that flame and empower you to tackle life's challenges with a renewed sense of SELF.

"YOUR EMOTIONAL PAIN WON’T LAST FOREVERBUT IT WILL WAIT FOREVER. DISCONNECTING DELAYS BOTH HEALING & GROWTH." -DR. ANITA PHILLIPS

Chasing Clarity Magazine, The Body Edition

10 FACTS YOU PROBABLY DON'T KNOW ABOUT EATING DISORDERS Article by Cheri A. Levinson Ph.D.

How much do you know about eating disorders? There are lots of stereotypes and myths about eating disorders out there. I've gathered some important facts about eating disorders that you probably did not know. All of these facts are crucial for the understanding, detection, and treatment of eating disorders, as well as for breaking many of the stereotypes that our society holds about these illnesses. 1. Eight out of ten people with an eating disorder do not seek treatment. There are various reasons people do not seek treatment, including the stigma associated with eating disorders, lack of access to treatment, not realizing that they have an eating disorder, and lack of insurance coverage.

3. Eating disorders are a 65-billion-dollar problem. This estimated cost is per year and in the US alone. These costs are the economic costs alone, meaning they come from things like a loss of productivity and costs from treatment. In addition, there is a 327 billion cost from loss of well-being per year. 4. Extreme picky eating is an eating disorder. Avoidant restrictive food intake disorder (ARFID- another mouthful!) was recently recognized as an official illness. It’s very typical for kids to be picky eaters, but if they remain extremely picky and it starts to impair their health and well-being, it may be ARFID. 5. Younger and younger kids are developing eating disorders. Researchers used to think the typical age of onset for eating disorders was 13 to 19. However, we are starting to see more and more kids develop eating disorders as young as 9 and 10.

2. Most people with an eating disorder have a diagnosis of other specified feeding and eating disorder (OSFED). OSFED (what a mouthful!) means any type of eating disorder that does not fall into one of the ‘primary’ eating disorder categories. While the media usually portrays eating disorder diagnoses of anorexia nervosa and bulimia nervosa, it is much more common to have a diagnosis that does not fall into one of these categories. This means that most eating disorders do not look how we might imagine, which can make it difficult to even identify a problem. For example, restriction (a key characteristic of most eating disorders) may often be thought of as going long amounts of time without eating, but there are lots of other ways to restrict, such as only eating certain foods, eating only very small meals regularly, or refusing to eat before or after certain times of the day.

6. Atypical anorexia nervosa is one of the most common eating disorders. Atypical anorexia nervosa is identical to anorexia nervosa, except for the person’s starting weight. Persons with atypical anorexia nervosa are very afraid of gaining weight and restrict their food intake often to the point of losing large amounts of weight; however; they may not fall below a body mass index of 18.5. Research shows that psychological and medical characteristics do not differ between these two illnesses. 7. Someone dies from an eating disorder every 52 minutes. Yes, you read that right. Eating disorders are one of the most lethal psychiatric illnesses.

most eating disorders do not look how we might imagine, which can make it difficult to even identify a problem.

8. Eating disorder behaviors are typically used to reduce uncomfortable emotions. Eating disorders are not just about food, weight, and shape. They are much more about emotion regulation. This function is why many psychological treatments focus on helping teach how to regulate and experience uncomfortable emotions. 9. Most people with an eating disorder have at least one other psychiatric illness. Research shows that about 95% of people with an eating disorder also have anxiety, depression, or another psychiatric illness. This overlap means we need to treat both the eating disorder and additional illnesses. 10. Restrictive diets are among the strongest risk factors for developing an eating disorder AND diets don’t work. Don’t let advertisements for intermittent fasting or other fad diets fool you. Losing weight is not the key to happiness. Learn more about how to break up with diet culture here.

ABOUT CHERI A. LEVINSON PH.D. Cheri A. Levinson, Ph.D., is an Associate Professor in the Department of Psychological and Brain Sciences at the University of Louisville and Director of the Eating Anxiety Treatment (EAT) Laboratory & Clinic. Online: eatlab.com louisvillecenterforeatingdisorders.com Email: Cheri.Levinson@louisville.edu Instagram: @uofleatlab

Chronic Inflammation Is Linked to Psychiatric Disorders Article by Susan B. Trachman M.D. If inflammation remains chronic, it can cause health problems. When you cut yourself, do you wonder how the wound heals? Perhaps you needed surgery, and during your recovery, you noticed the changing color and texture of your incision. When you develop an infection and raise a fever, do you wonder why? Each of these scenarios describes your body’s response to an assault—it could be infectious, intentional trauma such as an operation, or an accidental injury. The process that explains how our body reacts when it believes it is under attack is called inflammation. Inflammation is our body’s defense mechanism against phenomena it recognizes as foreign. However, as with any complicated defense system, an error in the process may occur. Inflammation helps our body fight off bacteria, viruses, and other toxins. But if our immune response continues after the threat has passed, it can cause damage to our healthy tissue.

Inflammation Contributes to Many Health Issues Heart Disease: Heart disease and stroke are linked to the formation of plaques in the walls of our arteries. Our immune system views these plaques as foreign and attempts to protect the body by walling them off. Unfortunately, sometimes, these plaques can rupture, and when their contents spill into our bloodstream, they can result in clots, which are implicated in both heart attacks and strokes. Gastrointestinal Disorders: Inflammatory bowel disease (IBD) refers to disorders involving digestive tract inflammation. The most common of these are ulcerative colitis and Crohn’s disease. The precise cause of these disorders remains unclear, but one possibility is a dysfunction of your immune system. When your immune system fights off a virus or bacteria, it sometimes goes into “overdrive” and inappropriately attacks the cells in your digestive tract and the invading organism. Neurological Disorders: Neuroinflammatory disorders occur when your immune system inappropriately attacks brain and spinal cord cells. Perhaps the best known of these disorders is multiple sclerosis, characterized by an immune-mediated response against myelin proteins (i.e., the protective sheath that encases nerve cells). In addition, recent evidence implicates inflammation in some neurodegenerative disorders, such as Alzheimer’s and Parkinson’s disease.

Psychiatric Disorders: Recent evidence indicates that chronic inflammation is linked to the development of psychiatric disorders. For example, increased levels of inflammatory proteins have been found in patients with disorders such as schizophrenia and depression. In animal models, stress was linked to an increase in an inflammatory protein believed to contribute to the development of depression. Inhibition of this protein prevented the development of depression in these animals. In human studies, blood levels of an inflammatory protein were found in depressed patients compared to healthy volunteers. In one Japanese study, researchers found elevated levels of inflammatory markers in the spinal fluid of depressed patients compared to controls. How Does Inflammation Lead to Depression? Cytokine-induced sickness behavior is a syndrome characterized by decreased activity, depression, and loss of energy due to increased circulating levels of proinflammatory proteins called cytokines. These proteins are released during the process of inflammation. In research studies, this syndrome has been proposed as a model for the role the immune system plays in depression.

Interferon-based therapies work by activating an antiviral immune response and are used to treat hepatitis C. In one study, almost 20 percent of the patients receiving this therapy developed psychiatric side effects, mostly depression. However, the symptoms resolved upon discontinuation of treatment. Similar results have been found in patients receiving antiviral treatments for melanoma, a serious skin cancer. Interestingly, these symptoms responded well to antidepressant medication. The role of inflammation in depression and fatigue led researchers to examine how inflammation in our peripheral nervous system affects our central nervous system. They found that during inflammation, changes occur in the blood-brain barrier, the protective barrier that separates the brain from the peripheral circulation. This barrier becomes more porous during inflammation, allowing the entry of proinflammatory proteins. This has been proposed as a theory for the development of long-term COVID, which is associated with psychiatric symptoms, including depression. In animal models, this process was reversed using anti-inflammatory drugs.

There is no specific diet to reduce inflammation. However, certain food groups are known to decrease inflammation.

What Are Some Ways to Decrease Inflammation? Diet: The adage, “You are what you eat,” is very true. The typical Western diet contains processed foods, fat, and sugar. Each of these elements can lead to inflammation. A report published in Nature Medicine stated that sugars, grains, and extra salt in ultra-processed foods can change the bacteria in your gut, damage the gut’s lining, and switch on inflammatory genes in cells. Other studies have linked ultra-processed foods to chronic illness and shorter life spans. There is no specific diet to reduce inflammation. However, certain food groups are known to decrease inflammation. They include fruits, vegetables, beans, and whole grains. Omega-3 fatty acids are excellent anti-inflammatory elements. They are found in fatty fish, vegetable oils, walnuts, flaxseeds, and leafy green vegetables. Exercise: Stress can cause your brain to release chemicals that lead to depression or anxiety. In a 12-week study of depressed elderly patients, aquatic exercise decreased depression and anxiety as well as inflammation. After exercise, contracting muscles can release substances that are believed to act as protection against inflammatory proteins. In addition, exercise decreases the amount of fat contained in your major organs. Excess body fat is linked to the activation of inflammatory pathways. Quality Sleep: How well you sleep is more important than how long you sleep. Sleep deprivation is associated with markers of inflammation. The link between sleep deprivation and inflammation is believed to involve your blood vessels. While you sleep, your blood pressure drops as your blood vessels relax. When you are sleeprestricted, your blood pressure does not decline as it should, which may lead to inflammation in the walls of your blood vessels. This is possibly one mechanism that explains the link between sleep deprivation and heart disease. The CDC recommends consistency in sleep habits—go to bed and wake up at the same time each day... even on weekends. Make sure your bedroom is quiet, dark, and at a cool temperature. Avoid large meals, caffeine, and alcohol before bedtime. Turn off the screen. Remove all electrical devices from your sleeping area 60 minutes before you want to go to sleep. Screen time activates the part of your brain you want to shut down. Meditate: An article published in The Annals of the New York Academy of Science summarized research findings that involved the effect of mindful meditation on the immune systems of volunteers. The results indicated that mindful meditation helped to modulate proinflammatory effects in their subjects. As a side benefit, it was associated with increased cell-mediated defense mechanisms and an enzyme that guards against aging.

ABOUT DR. SUSAN TRACHMAN Susan Trachman, M.D., is an associate professor at George Washington University and assistant professor at Virginia Commonwealth. She is a board-certified psychiatrist in adult and forensic psychiatry.

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TRAUMA TOOK MY BODY HOSTAGE Article by Suely Rivera, LMHC As tears rolled down my face, I whispered, “I’m so sorry.” At that moment, I genuinely was not sure if I was saying those words to my massage therapist or myself. My tears were not from a painful technique, but my body’s need to release emotional pain that I had been storing for quite some time. Being a veteran of her craft, my massage therapist normalized my tears and instinctually continued quietly while I released a flood of hidden emotions and a waterfall of tears. Many of us have heard the phrase “the drop that made the cup overflow”. Well that is exactly what my body was doing. It was screaming at me that it was time to let go of some of the pain I was carrying, and the deep tissue massage triggered my body to yield to those buried emotions. Trauma is often described as an emotional response to experiencing distressing events. At the time of my massage, a recent sense of loss of community had resurfaced pain that I had unintentionally buried. The grief of losing a community I had been a part of for 6 years was a trauma trigger. Trauma triggers can be reminders we have that are associated with a trauma like a song that plays in the background, a smell, a piece of clothing, or even similar emotions that occurred during a trauma. Triggers can occur at any time even years later. My trauma trigger appeared 2 years later and if I am honest, I had missed the signs that I had buried in my body the hurt of years previously.

For context, 2018 and 2019 were supposed to be this amazing time of venturing into private practice and walking in my dream of being a therapist. However, for a year and a half, my life felt like a never-ending nightmare. To understand my trauma, you must understand part of my story. My mother struggles with severe mental health issues. When untreated, the manic episodes are severe and overwhelming. The unpredictability of them could send our family into spirals. As children, we were often shielded by my father of the complexity of what was occurring. However, being the oldest child things became clearer and clearer and it was in high school that some of those episodes began to affect me. In my early adulthood, I had to protect myself by not disclosing where I lived or worked for fear the manic episodes would wreak havoc. It took a toll on my identity, and I found myself struggling with binge eating to cope. I did not know then that my eating was the way my body was coping with the trauma of my mother’s mental illnesses and the loss of my family unit.

Fast forward to summer of 2018, my mother’s decision to abruptly stop medications led to what felt like nightly midnight calls from the police or her apartment complex manager, the shame of my friends not only seeing the state of her home but helping me clean it, a fire she had started in her apartment where I found my wedding album was the primary burning source, verbal abuse, and so much more. I finally had to make the difficult decision to separate myself completely from her. I had the full support of my husband and my brother, but it did not make it any easier. Simultaneously I lived with mom guilt because my daughter was missing her grandmother. Her little voice still rings in my ears “Momma if you are keeping grandma away from me for no reason, I will be mad at you.” My heart still aches for the grieving I watched my child go through. I sat with her and explained what was occurring in “grandma’s mind” in a way that was appropriate to her age and left out details that I knew she would not fully comprehend. I wanted to protect her from the things that I had witnessed and know that I made the best decision for her and myself. In choosing to cut out the abuse I was experiencing, I found myself having panic attacks at night. I would wake up in agonizing fear of my mother coming into my room. What I realize now is that it was not that she could come into my room or even my home then, but it was memories coming back to haunt me from my younger self. The fear became unbearable, and I remember asking my husband to put up more cameras in our home to feel safe and because of his love for me, he did. It was the only way I could begin sleeping better.

Month after month of distressing events had taken a toll on my mind and body. When distressing events occur, we may subsequently experience symptoms of anxiety, depression, trouble focusing, sleep impairments, body pains, irritability, panic attacks, and even nightmares. This is what we call somatic flooding and I had begun experiencing all those symptoms. However, my body was not just struggling with present day trauma, but my body was wrestling with childhood trauma as well. A brief time later my body went into its fight-flight-or freeze response (also known as the sympathetic nervous system) and I began to disassociate. Disassociation is a person’s mental process of disconnecting from their feelings, thoughts, and surroundings including one’s body. The unprocessed trauma had my brain and nervous system on “high alert” until my internal response was to shut down. However, my trauma did not just leave my body, instead, it found an outlet through insomnia, muscle pain, high blood pressure, and constant sickness. Unprocessed trauma can affect our day-to-day life. In many cases, it can take a toll on our interpersonal relationships as well as our mental and physical health. When we do not utilize healthy ways to cope or process trauma, it can manifest in numerous ways (like my symptoms) and the following symptoms: impaired memory, crying spells, hypervigilance, fatigue, hopelessness, addictions, eating disorders, muscle pains, and chronic illnesses. A recent Harvard Health Study* indicates that long term effects can include obesity, diabetes, cancer, and stroke.

As a trauma therapist, it is important you know that by choosing the proper trauma care, it can help restore balance to one’s mind and body. The reality is that we will not feel our best. I know that I did not. Even as a therapist, I realized I missed the warning signs that I needed to process what was happening. Some early warning signs that may help you recognize that you need to process a distressing event are the following: -Pay attention to your sleep patterns. Difficulty falling or staying asleep or excessive sleeping. -Irritability or feeling on edge with others and/or feeling like you cannot control it - Unexplainable muscle pains or tensions -Chronic tiredness (not explained by a previously diagnosed condition) -Random crying spells -Isolating or withdrawal from others Once my not-so-random crying spell happened on that massage table, the following week I was back in therapy. I knew that I needed to process the current trigger and the unprocessed traumas of years before including my childhood. So now what? If you can identify with any of the warning signs or symptoms mentioned, here are some next steps to help you on the journey towards healing: Therapy! Therapy became a safe haven to process emotions and events. As a trauma therapist, it is important you know that by choosing the proper trauma care, it can help restore balance to one’s mind and body. There are a variety of therapies to help an individual process trauma including talk therapy, EMDR, cognitive processing therapy, and Somatic experiencing. Trauma-informed care can guide an individual to healthy well-being.

Exercise. Exercise gives the body an outlet to release anxious energy, stress, frustration. Endorphins released from exercise can help combat depression. Proper nutrition. The gut is our “second brain.” Surgery, fatty, and salty foods can provide a false sense of comfort. As time progresses the body needs more of this food to feel a “sense of comfort.” Support system. It is important for you to have people (friends and/or family) that can be supportive and at times hold us accountable in our journey to healing. I took my body back from my trauma. Though triggers do come up, my self-awareness helps me to recognize the trigger and I am proactive in working through the trigger. Trauma can no longer hold my body hostage because I took back control of my body. If I eat a cupcake, it is because I want to not because I need it to cope. Remember no matter how long you have lived with trauma, it is never too late. Your body and you deserve to feel free!

ABOUT SUELY RIVERA Suely Rivera, LMHC Suely Rivera, the owner and lead therapist of In Bloom Counseling and Wellness, LLC, holds a Masters in Science in Counseling Psychology from Palm Beach Atlantic University. She is a licensed Mental Health Counselor and a Certified Life Coach. Suely is trained in EMDR for trauma, as well as in Emotion-Focused Therapy for couples, Gottman Level 1 (for couples), and is a Prepare-Enriched facilitator. She also incorporates expressive writing and art techniques in her sessions. In Bloom Counseling and Wellness, LLC www.inbloomcounseling.org

Phone (407) 494-1705 | theclarityhour.net

Exclusive Interview

The Empowering Transformation of Layla Holly A Journey Beyond Weight Loss

A member of the Chasing Clarity team, conducted an interview with Layla Holly—a dynamic fitness influencer whose journey is as much about inner strength and self-acceptance as it is about physical transformation. Through her unfiltered reflections, Layla offered invaluable insights into body image struggles and health, becoming an emblematic figure in our examination of personal evolution. The Awakening Moment A family trip turned pivotal for Layla when she faced the humbling need for a seat belt extender on a flight to California. This moment was more than just uncomfortable; it served as an acute wake-up call regarding her well-being. "I didn't realize how unhealthy I was at the moment...it really hit me…I need to do something about my weight," Layla recalls. Foundations in Resilience: Early Years & Support Systems To truly understand the magnitude of this moment, we need to go back into Layla’s upbringing. From early childhood, weighted with self-awareness yet buoyed by familial love— especially from her mother who instilled unwavering confidence regardless of size.

Layla recalls, “My mom, she never made comments that made me feel insecure or not beautiful. So I had confidence from a young age that I was still pretty…I just was a little chubbier.” Layla's upbringing became a testament to positive reinforcement's enduring impact on one’s psyche. Facing Adversity Head-On Unfortunately, it wasn’t all sunshine and rainbows for Layla. She shares her experience of facing bullying in Middle and High School. Bullying during formative years can leave deep scars but also pave pathways for profound resilience—as evidenced by Layla's experiences. “Guys from my class in grade six would call me, call me fat, so a lot of different, ugly names.

And I remember I would try to go on the treadmill and tell myself, ‘okay, if I could go on the treadmill for an hour, then I can eat a chocolate bar.’ So looking back, I did have unhealthy habits and thoughts around food. I just didn't have the education or the maturity behind me to actually make this a difficult change.” Layla Holly's childhood was littered with bullying, especially an instance at a summer camp, “Over summer camp, I would snore at night [because of my weight], and there was one night specifically where I woke up and all the girls were standing around my bed with their socks in their hands. They used to say they wanted to shove a sock into my mouth because I was snoring.”

Recalling these hurtful episodes from schoolmates highlights not only struggle, but also the growth Layla found through support networks such as church communities. “When I was that age, I had a really positive group of friends in the church that I was a part of, and they always told me that I was beautiful, that I was pretty. Even when I was chubby, I would agree with them that I still had a really pretty face, and I had a nice smile, and I had good style. So I focused a lot on these positive, uplifting comments rather than the negative.” Layla's ability to focus on uplifting comments rather than negativity played a pivotal role in her journey. Reconciling Personal Aspirations with Societal Expectations As life unfolded—with roles as both mother and wife taking precedence—Layla realized maintaining active participation in family life meant overcoming insecurities fostered by societal judgments.

I focused a lot on these positive, uplifting comments rather than the negative. “When I became a mom of two and a wife, then I realized, I don't want to be that mom on the sidelines, not going swimming,[being] insecure, judging everyone else, wondering who my husband's eyes are on. I realized I want to be that strong confident woman for my family. And that's where the big shift happens.” Her shift towards empowerment emphasized prioritizing personal contentment over external pressures—a lesson particularly poignant in today’s social media-dominated landscape where appearance often trumps substance. Triumphs and Trials: The Path Toward Significant Change Weight loss narratives are common yet each bears unique challenges; none perhaps so strikingly encapsulated than through Layla's words describing pre-and post-surgery efforts culminating in shedding 160 pounds—not merely signifying physical alteration but heralding emotional liberation too. Choosing surgery wasn't impulsive—it entailed comprehensive preparation within Canada’s medical system ensuring readiness across psychological spectrums aside from mere physiological suitability. “You have to go through online courses. You have to meet with a whole network of doctors, surgeons, nutritionists, dieticians, even psychologists to make sure that mentally you're in a good spot for the surgery.” Post-operative transformations extended beyond bodily changes—they redefined shopping excursions, enhanced confidence levels while delineating clear demarcation between physical versus emotional health considerations integral throughout recovery phases.

For those considering similar paths, Layla expressed the importance of making your own decisions without outside influence, and truly reflecting on your own goals. “Before you make the decision to have the surgery, make sure that you're not being pressured by someone to do it. Just make sure to decide that you're confident in yourself and gather all of the information, [and] resources applicable to you.” Inspired by her own journey, Layla began to share her weight loss story on social media, quickly gaining a following. Along with her online champions, Layla experienced some backlash from strangers and people from her childhood online. But she remains focused to continue to share her powerful story online. “[If] People don't like it. They can unfollow me. They can do something else because, I know there's a lot of women who I can help and I need to stay focused on that.” Crafting Sustainable Wellbeing: Small Steps Lead To Great Leaps Layla now focuses on encouraging people to start small because she believes that taking even tiny steps is important for lasting success. She thinks it's the effort of starting that matters, not how big the step is. This belief comes from her own life experiences and her support for making steady progress. She also believes it's very important for everyone to love themselves unconditionally. Layla wants people to understand that they deserve kindness and respect just by being who they are, no matter what they have achieved or how they look after surgery or trying hard to lose weight. “I'm really passionate about helping women know that they're worthy of everything good just because they exist. Just because they were born, they're worthy of everything good, they don't need to have a list of achievements, or go through even a ton of surgeries or lose a bunch of weight. They are worthy of everything good. Before surgery, after surgery. When they can really understand that part, before the fitness, before the nutrition… I hope that they want to honor their bodies because they're worthy of it.” Her message resonates clearly—exemplifying the true essence of empowerment.

Layla Holly provides one-on-one coaching and has several digital courses available online for those who want to experience weight loss for themselves. You can learn more about Layla and connect with her online: Website: createdworthy.net Instagram: @LaylaaHolly

BEAUTY ISN'T MEASURED IN POUNDS OR INCHES. IT'S FOUND IN THE GRACE WITH WHICH YOU CARRY LIFE'S CHALLENGES. Chasing Clarity Magazine, The Body Edition

Nourishing Your Mind: The Intricate Relationship Between Food and Mood Article by Dr. Marcelline Girlie, DNP, APRN, FNP-BC, PMHNP-BC In the hustle of daily life, where deadlines loom and responsibilities pile up, our mental well-being often takes a back seat. Yet, in this chaotic journey, one constant companion can wield transformative power over our mood and emotions – the food on our plates. Picture those moments when a warm cup of tea brought comfort on a rainy day or the joy of sharing a hearty meal with loved ones made you smile. These moments reveal the deep ties between our dietary choices and emotional experiences. We're starting to uncover how our food choices play into the orchestra of feelings we experience daily. It's pretty wild to think about, but what lands on your plate can sway both your mood and health in big ways—science is just beginning to scratch the surface on this brain-gut connection. Our plates do more than just satisfy hunger; they're like a direct line to our mood and health, with every bite potentially influencing what is happening in the mind.

The Brain-Gut Connection The brain and the gut are intricately connected through a complex network of nerves, hormones, and biochemical signaling. Far from just textbook jargon, the brain-gut axis is crucial in managing our health, from digesting nutrients to warding off illness. Recent studies have uncovered the profound impact of the gut microbiota – the trillions of microorganisms residing in our digestive tract – on our mental health (Mayer, Tillisch, & Gupta, 2015). Probiotics, found in fermented foods like yogurt, kefir, and sauerkraut, can positively influence the composition of the gut microbiota (Sherwin et al., 2018). New studies point to a clear link: the richer and more varied our gut bugs, the better we tend to feel upstairs.

“Depression hits hard, and it's often tied to a mix-up in brain chemicals.” Unfortunately, many of us have subscribed to the SAD diet- Standard American Diet. This diet is packed with processed bites and sugary snacks, which often sets the stage for not just physical health troubles but also dips in mental wellbeing. Research indicates that a diet rich in processed and sugary foods is associated with an increased risk of depression and anxiety (Akbaraly et al., 2009). The imbalance of nutrients and the lack of essential vitamins and minerals in the SAD may disrupt the delicate equilibrium of neurotransmitters, negatively impacting mood regulation as well as disrupting the environment of our gut. Moreover, the overconsumption of highly processed foods can contribute to inflammation, which has been linked to many mood disorders (Lassale et al., 2018). Our mental state and cognitive prowess are tightly linked to our diet, as the nutrients we take in directly craft the neurotransmitters that govern them. Certain nutrients and compounds found in food directly influence the production and availability of neurotransmitters in the brain. One key neurotransmitter that plays a crucial role in mood regulation is serotonin. About 90% of serotonin is produced in the gut, highlighting the significance of a healthy digestive system in maintaining optimal mood levels (Martin, Wallace, Kristensen, & Mehrabian, 2019). Tryptophan, an amino acid present in proteinrich foods like turkey, chicken, and tofu, is a precursor to serotonin (Richard, Boireau, & Meunier, 2018). By weaving protein-rich eats like turkey and tofu into your meals, you're basically giving your body the raw materials it needs to kickstart serotonin production and boost your mood. Just like serotonin, dopamine and norepinephrine are vital to how we feel and drive our motivation levels. Dopamine, often referred to as the "reward neurotransmitter," is associated with pleasure and motivation. Foods rich in tyrosine, such as lean meats, dairy products, and certain legumes, provide the necessary precursor for dopamine synthesis (Strandwitz, 2018).

Norepinephrine, another neurotransmitter involved in attention and alertness, can be supported by consuming foods high in phenylalanine, found in sources like poultry, fish, and soy products (Gessa, Pani, & Serra, 1992). Eating well, with plenty of foods packed with essential amino acids, can really tune up your brain's chemical messengers and play a big part in keeping your thoughts clear and spirits high. Depression hits hard, and it's often tied to a mix-up in brain chemicals—serotonin's the usual suspect. Consuming foods rich in tryptophan, such as turkey, chicken, eggs, and dairy products, can contribute to serotonin synthesis and potentially alleviate depressive symptoms (Young, Leyton, & Boivin, 2013). Additionally, omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts have demonstrated antidepressant effects by modulating inflammation and supporting brain structure and function (Grosso et al., 2016). Eating plenty of these superfoods could be a game-changer in tackling depression, working handin-hand with the usual therapy sessions. Anxiety, characterized by excessive worry and heightened stress responses, can also be influenced by dietary choices. Foods rich in magnesium, such as leafy greens, nuts, and whole grains, have been associated with reduced anxiety symptoms (Sartori et al., 2012). Moreover, incorporating probiotics from fermented foods like yogurt and kefir may positively impact the gut-brain axis, potentially alleviating anxiety (Huang et al., 2016).

On the other hand, limiting the intake of caffeine and refined sugars can help prevent exacerbation of anxiety symptoms, as excessive consumption may lead to increased heart rate and nervousness (Richard & Dawes, 2011). A well-balanced diet, focusing on these nutritional aspects, may contribute to a more stable and calm emotional state.

Attention & Memory

The intricate interplay between nutrition and cognitive function extends beyond mood regulation to encompass memory and attention. Studies show that munching on foods packed with antioxidants and stuff that fights inflammation could really boost your memory game and sharpness of the mind. For instance, blueberries, known for their high antioxidant content, have been associated with improved memory function in older adults (Krikorian et al., 2010). Additionally, omega-3 fatty acids found in fatty fish, flaxseeds, chia seeds and walnuts play a crucial role in maintaining the structural integrity of brain cells and synaptic connections, potentially enhancing memory and improved cognitive performance (Yurko-Mauro et al., 2015). Foods rich in tyrosine, such as lean meats, dairy, and certain legumes, provide the necessary precursors for dopamine synthesis, potentially enhancing attention and motivation (Mahoney, Garrison, & Josephs, 2016). Moreover, maintaining stable blood sugar levels through a balanced diet that includes complex carbohydrates, proteins, and healthy fats can prevent energy crashes and support sustained attention throughout the day (Haskell et al., 2008). Adding those power-packed foods to your plate could be a game-changer for your brainpower, memory and focus, no midday slump in sight.

Grabbing that bag of chips might seem like no big deal, but your snack choices could be fanning the flames of anger and disturbing your sleep. Diets high in processed foods, saturated fats, and sugars have been associated with an increased risk of irritability, aggressive behaviors and sleep disturbance (Lassale et al., 2018). Conversely, incorporating foods rich in omega-3 fatty acids, such as fatty fish and chia seeds, may have a calming effect on mood and help mitigate feelings of anger (Grosso et al., 2016); while consuming turkey, chicken, and dairy products containing tryptophan, an amino acid which is a precursor to serotonin and melatonin, neurotransmitters that regulate sleep-wake cycles (Richard, Boireau, & Meunier, 2018).

Additionally, magnesium-rich foods like leafy greens and nuts have been associated with improved sleep quality (Sartori et al., 2012). On the contrary, excessive consumption of caffeine and sugary foods close to bedtime may disrupt sleep patterns (Haskell et al., 2008). It's key to know how your diet affects your mood and sleep; eating right can lead to better z's and a brighter mood during the day. In summary, to truly thrive, we need to recognize that what we eat directly shapes not just our physical health, but also our mental wellbeing. Remembering that what's on our plate does more than just keep us physically fit—it also molds our mental and emotional well-being—is key. When we load up on foods that are good for our gut and help our brain chemicals, we're really setting the stage for a better mood and stronger mind-body link. So, the next time you sit down for a meal, remember that you're not just nourishing your body – you're nourishing your mind as well. Let that motivate you to be more intentional and mindful of what fuels your body.

Foods to Boost Mood: 1. Dark Leafy Greens: Packed with folate and magnesium, dark leafy greens like spinach and kale support neurotransmitter production and help regulate mood. 2. Berries: Rich in antioxidants, berries, such as blueberries and strawberries, protect the brain from oxidative stress, potentially improving cognitive function and mood (Krikorian et al., 2010). 3. Snacking on almonds, walnuts, and chia seeds gives your brain the omega-3 fatty acids it needs to function at its best. Almonds, walnuts, and chia seeds are excellent sources of omega-3 fatty acids, providing the brain with essential fats for optimal functioning. 4. Fermented Foods: Tossing some yogurt, kefir, or kimchi into what you eat can pump your gut full of good bacteria. This might just give your brain health a serious high-five. 5. Lean Proteins: Chicken, turkey, and tofu are good sources of tryptophan, supporting serotonin synthesis and promoting a positive mood. Practical Tips for a Mood-Boosting Diet: 1. Prioritize Whole Foods: Opt for a diet rich in whole, unprocessed foods to ensure you receive a broad spectrum of nutrients essential for mental well-being. 2. Stay Hydrated: Dehydration can negatively affect mood and cognitive function. Ensure you drink an adequate amount of water throughout the day. 3. Moderate Caffeine and Sugar Intake: While small amounts of caffeine and sugar can provide a temporary energy boost, excessive consumption may lead to mood swings and energy crashes. 4. Mindful Eating: Practice mindful eating by savoring each bite and paying attention to your body's hunger and fullness cues. Taking the time to really enjoy each morsel can deepen your appreciation for meals and boost your overall health.

ABOUT DR. MARCELLINE GIRLIE Dr. Marcelline Girlie, DNP, APRN, FNP-BC, PMHNP-BC Vivid Minds Mental Care, LLC Board Certified Psychiatric Mental Nurse Practitioner Board Certified Family Nurse Practitioner Email | info@drmgirlie.com Website | www.marcellinegirlie.com

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BODY TALK: HOW ANXIETY SPEAKS THROUGH THE BODY Article by Joann “JoJo” Venant, LMHC.

Anxiety isn't just a mind game; it's like an uninvited guest that doesn't knock, sometimes enters our bodies in ways we don't always see coming, and can express itself differently for everyone. For some, it might be milder and easier to shrug off and for others it might be severe and need medical attention. It can come out of nowhere or it could start off like a quiet hum in the background. Often, it grows louder, turning into a full-blown racket that's hard to ignore. It's like your body is ringing the alarm bells – your heart races like you have just been running, your breaths come short and quick as if you're bracing for impact, and your muscles tense up, ready to take on an invisible enemy.

Even your stomach gets in on the action, churning and twisting in knots. And just try getting a good night's sleep with this rowdy intruder in your head! Recognizing these signs is the first step to showing anxiety the door and finding some peace again. Let's get into the seven ways this intruder shows up, physically.

7 WAYS ANXIETY CAN SHOW UP IN YOUR BODY 1. Rapid Heartbeat and Chest Pain: Anxiety can cause an accelerated heart rate and chest discomfort, simulating symptoms of heartrelated issues. This physical manifestation of stress is a common anxiety-induced reaction. 2. Breathing Difficulties: People with anxiety may experience short, shallow breaths or a sensation of being unable to breathe deeply. This response is part of the body's natural reaction to stress. 3. Gastrointestinal Distress: Anxiety can disrupt normal digestive processes, leading to symptoms such as nausea, diarrhea, or constipation. This illustrates the close link between the gut and psychological states. 4. Muscle Tension and Pain: Chronic anxiety can result in persistently tense muscles, leading to discomfort and pain. This tension often accumulates over time, reflecting prolonged stress.

5. Headaches and Dizziness: Anxiety can trigger headaches, including tension headaches or migraines, and may cause dizziness or a feeling of lightheadedness, adding to the discomfort. 6. Fatigue and Insomnia: Despite mental and physical exhaustion, anxiety can lead to insomnia, creating a cycle of fatigue and heightened anxiety. 7. Hyperhidrosis (Excessive Sweating): Anxiety can trigger abnormal sweating, a symptom not necessarily related to physical exertion or environmental factors.

WHAT CAN WE DO ABOUT IT? Tackling anxiety takes time – it takes patience and the right approach. First, dig deep with therapy or mindfulness practices to understand the 'why' behind your anxiety. It's like having a heart-to-heart with yourself. Next, treat your body like a temple – regular exercise, quality rest, and nutritious food are your pillars. And don't forget about the power of connection. Sometimes, just talking it out with someone who gets it can lighten the load. Remember, it's about finding balance and harmony in both your mind and body. Understanding how anxiety shows up in your body is key. Anxiety for me personally shows up in my stomach and throat. I can feel a knot in both even without having active thoughts or “worries”. Trying to understand your own anxiety can feel like translating a foreign language – but once you get it, you can respond better. It's about catching those whispers before they turn into screams, and learning to balance your mind and body. Let's not just survive anxiety; let's live beyond it.

About the Author: Joan “JoJo” Venant brings a relational and holistic approach to the counseling experience that allows her clients to feel seen, known, and understood. She is passionate about being a part of the “reigniting-theflame” process in people’s lives. Her goal is that her clients leave counseling feeling empowered to handle their challenges in a healthy and practical way with a greater sense of SELF.

CONFIDENCE ISN'T A SIZE, IT'S A STATE OF MIND. LOVE YOURSELF FIERCELY AT EVERY STAGE, EVERY SIZE. Chasing Clarity Magazine, The Body Edition

WHEN BODY IMAGE AND CANCER MEET ARTICLE BY JENNIFER PEREZ, LMHC

Click to listen to the audio version of this article

I was 41-years old when I was diagnosed with breast cancer. Prior to the diagnosis, at age 40, I began a journey towards improving my physical and emotional health. I can honestly say that I had the most positive body image that I had ever felt. I had been exercising regularly, had healthy eating habits and was even teaching others how to change their lifestyle for the better. I loved my energy, the way my clothes fit, the compliments about my skin and hair, and most importantly was how confident I felt. This newfound confidence exudes over every area of my life. During a time in my life where I felt like I was soaring is when I was hit with what would be one of the most plummeting times in my life. As I started this new and unwanted journey, one of my first thoughts was that I would not give up on my physical and emotional health. Shortly after diagnosis is when my body image began to feel the impact. I had surgery to place a port in my chest where I would receive chemotherapy. That was my first indicator and constant reminder that I was not OK. When I saw that port, I saw a sick person. Then chemotherapy started and that energy that I loved was no longer present. Shortly after, my taste buds stopped functioning, I lost a significant amount of weight and then all my hair. Everything that validated my confidence was now lost. I was swarmed with negative thoughts about how ugly I was, my body was failing me and destroying me. Cancer was not the enemy anymore, I was. Halfway through the chemotherapy, I was too weak to receive my scheduled treatment. This pushed my treatment timeline further along and I was so angry at my body. Amidst the anger, I found the courage to allow myself to sit with my emotions. I realized that what I was also feeling was sadness and disappointment. This led me to start thinking more deeply about what my body and mind are capable of when they work in unison. This body started a wellness journey at exactly the right time because the weight I lost made the breast cancer lump noticeable enough for me to find when the mammogram I had only 6-months prior did not detect it. My physical strength helped get me through grueling chemotherapy treatments and surgeries. A more positive attitude about my body helped me through the remainder of the cancer journey.

I forgave myself for the demands and expectations I put on my body, and I am eternally thankful that my body fought hard not allowing cancer to win the battle. Slipping into old behaviors is easy when I notice a flaw or when I am feeling tired. That is when I tell myself that my measure of body image is not conditional. My scars remind me that the mirror does not see skin deep. When that old belief about looking and feeling a certain way determines a healthy and positive body image, I practice gratitude for what my body has done for me. What I see now is that this body has always been worthy of unconditional love and kindness. How about you? How do you define body image? Is the measure of your body image conditional? Are you your biggest bully? Have you thanked your body for all it’s done for you? Maybe it’s time to start seeing past the scraped knees or big surgery scars. Perhaps listening to the story your body is telling will help quiet the judging chatter. Give yourself the gift of counseling to help heal the deepest of wounds because you are worth it.

5 ACTIONS TO TAKE AFTER RECEIVING A DIFFICULT DIAGNOSIS 1. Seek Support: Engage with a support group or seek counseling to navigate the emotional rollercoaster of a difficult diagnosis. Sharing experiences with those

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empower you to make informed decisions about your treatment and care. 4. Practice Self-Compassion: Be kind to yourself and recognize that it’s okay to feel overwhelmed or scared. judgment

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experience a range of emotions. 5. Find Joy in Small Things: Focus on activities or hobbies that bring you happiness. Whether it’s reading, gardening, or spending time with loved ones, these small joys can provide comfort and a positive distraction.

ABOUT JENNIFER PEREZ Jennifer Perez specializes in working with those impacted by trauma, anxiety, depression, bereavement, and PTSD. By utilizing CBT, Jennifer validates her clients thoughts and feelings, while aiding them in shifting their perspective. Jennifer has found that the ability to relate to her client’s problems has been a key supplement to their healing process. Jennifer Perez, LMHC Jennifer can be contacted via Psychology Today: https://www.psychologytoday.com/profile/1045391

THE POWER OF SELF-PRIORITIZATION Health Comes First Article by Maisha Wilder

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I remember attending a networking event seven years ago to take advantage of establishing lasting relationships and enjoy some phenomenal corporate event cuisine. This was the first time I attended a networking event of this magnitude. Because I was a novice, I initiated conversations with a generic introduction. I shared my name, a few personal goals, what I did for a living, and my five-year vision. Those I met became connections that are still being cultivated after seven years. Just as I was leaving, a scruffily dressed gentleman walked up, I assume in his mid-sixties, and said “Well, we haven’t met” and I again; confidently introduced myself: "Hi! My name is Maisha – I am a wife, mom of two, and I work as an elementary school counselor. In five years, I plan to launch my entrepreneurial goal of being a professional development consultant, where I support organizations to identify sustainable strategies to engage with at-risk youth in rural and urban areas." He said, “You told me what you do, but I want to know who you are, Maisha. Being a wife is the result of being married; a mom - the result of being a parent; a school counselor, the result of having a master’s degree and being certified, and an entrepreneur - the result of work in the field – but who is Maisha?”

Initially, I felt offended and honestly, speechless, by his statement, but after thinking about it, I interpreted it as a challenge. He said, “Our titles are not who we are but rather what we do.” After I stood there in awe, he mentioned that "before I consider investing any more time in what you do as a wife, parent and career person; I encourage you to invest time in discovering who you are." Days after the networking event I couldn’t shake his statement to me. I was determined to really do what he said and invest time in getting to know myself. I compared it to reviewing my bank statement: Where were my investments going? How many transactions were made for healthy self-care practices? Which months showed excessive spending on others and which reflected less spending on others? His statement at the networking event really changed my life. I associated being a wife, parent, and employee with who I was and I was afraid to reveal what I would discover when I unwrapped myself from being a wife, parent and educator. The thought of dissociating myself from those people, invoked instant guilt because I felt like I would be neglecting my family and students for putting me first. It was a struggle to release myself from feeling guilty, to realizing that prioritizing myself was, in fact, the best investment I could make for my family and those I worked with.

Now, I would ask you to do the same. What is the deal-breaker that would get you from feeling guilty to guiltless? For me, I asked myself, “Do my children see me take care of myself or do they see me work, work, work?” The answer was the latter. I am modeling an unhealthy behavior that work is more important than taking care of yourself. Self-care is a learned behavior. I encourage you to reflect on your childhood to see if healthy self-care routines were practiced in your home. For those reading this, here is an image that I want you to visualize and use as a measure when moving from feeling guilty, to feeling guiltless. You have three categories to fill: 1. My physical and mental health. 2. My family’s needs. 3. You fill in the blank (insert, friends, work - ministry, etc.) This is an example of how to complete this task. On March 1st, start documenting everything you do until March 31st. Don’t include non-negotiable tasks, such as brushing your teeth and bathing - those are obvious, right. However, I encourage you to document exercising, journaling, taking yourself or others to doctor’s appointments, etc. On the evening of March 31st, make your entries, according to the categories above and reflect on it. Then set a goal for the following month. There are so many aspects of our lifestyles that tell us who we are and what we value, from our call history, internet search history and food labels in our trash bins. There were times my bananas and apples would rot on the counter, but the cookies would be eaten in less than two days. If our trash bins could talk, I wonder what they would say about our habits…scary right?! During your reflection, ask yourself: What did your list show you? Do you see areas of improvement? How will this help you prepare for the next 30 days? As a Floridian, hurricanes are bound to happen especially during peak season, so during the months leading up to hurricane season, meteorologists place emphasis on reviewing homeowners’ insurance, purchasing sustainable structural equipment, and stocking up on water, food and toiletries. Putting these preparatory measures in place does not guarantee the storm will pass over the homes and businesses, but it increases the chances that it will have less structural damage. Listen, my friend, your physical and mental health is a structure. Prioritizing it builds strength and deepens its ability to withstand winds and rain, such as economic changes, health issues, caring for an aging or ailing spouse or child, and career transitions.

“Do my children see me take care of myself or do they see me work?” Here are three practical strategies to help build a strong selfprioritization lifestyle. 1. Establish a morning or night routine that fits your lifestyle: prayer time, journaling, exercise, make some coffee/tea, infused water. 2. Every 30 days review your schedule and task to monitor your progress in self-care.: Have you set doctor's appointments for your physical health? Have you been to a counselor? Have you visited friends and given yourself time to decompress? Do you need to purchase workout clothes, so you can exercise more regularly? 3. Delegate! Delegating is imperative, because for many of us live under the expectation that “we have to” do something. Delegating releases us from the captivity of feeling mandated to do things ourselves. Others can do things, and do them better, if we allow them to. You are special, valuable, unique, precious, and a beautiful creation; you are here to provide hope, strength, wisdom, and knowledge to those you encounter. Taking care of yourself means you can enjoy those in your care. Remember the pyramid is your guide to help you take better care of your health - physically and mentally. Your pyramid should have a wide solid foundation for those above you to grow.

ABOUT MAISHA WILDER Maisha Wilder, M. Ed Leader - Mentor - Presenter - Educator Email: maishawilder@gmail.com Connect with me on LinkedIn: www.linkedin.com/in/maisha-wilder-68110a12a/

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Laughing Through Life's

Layers A Sit-Down Interview with Morgan Hanbery

In today's digital landscape, where authenticity is a rare

gem,

Morgan

Hanbery

stands

out.

She's

captured the hearts of social media followers at 25 by being unapologetically herself—not just another perfectly curated online persona. During our candid conversation, she shared how her faith and Aries zeal come together, crafting humor into a shield to deflect life’s slings and arrows. Boldly embracing life, living with intensity, Morgan finds joy in every moment—never feeling the need to say sorry for it. Morgan Hanbery is more than her social media handle and over 1.5 million followers. She’s a beacon of authenticity and self-acceptance in a world often shadowed by unrealistic beauty standards. With her recent marriage and her life shared openly online, Morgan embodies the spirit of a generation that values

genuineness

over

perfection.

Morgan's

presence on social media has been nothing short of a whirlwind of joy, humor, and heartfelt moments. "I have been on social media for probably about eight years now. It is my passion. I do a lot of comedy, makeup videos. I do anything you can think of. Really, I just film my whole life and put it on social media. So I love everything regarding makeup, comedy, cooking, anything you could think of." And indeed, her content spans the spectrum, offering glimpses into the multifaceted life she leads, along with her two golden retrievers, who she humorously refers to as her children.

“I never hated myself. I never hated my body.”

Embracing Body Positivity The conversation takes a deeper turn as we touch on the subject of body positivity. Morgan reflects on her upbringing and the mixed messages she received about body image. "I've always been very aware that I was a plus-size person," she admits. However, she's quick to emphasize that awareness doesn't equate to self-loathing, "just because you are overweight does not mean you have to love yourself any less.". Morgan recalls her physically active grandfather adoringly nudging her to lose weight.. "He's always been very, you know, 'you need to lose that weight. He'll grab like your little fat roll and say, 'oh, what are you gonna do about'." she recalls, but she interprets his words as coming from a place of concern rather than criticism. "My grandpa is a tough love person. So I have been able to appreciate and understand where he is coming from because at the bottom, he just wants me to know that he loves me and wants me to take care of myself because it's [about] my health."

The Role of Humor in Coping Humor, for Morgan, is more than just a way to entertain. It's a shield, a source of strength, and a tool for dealing with life's challenges. She recounts instances from her school days when her weight became a topic of conversation. "It's really how you handle it. I was the person to stand up for people who were getting bullied, but from my experience, I was not bullied, but not everyone [that] is plus -sized, but also assertive and can defend themselves and can speak for themselves and defend themselves in situations." she says. describing how she used humor to deflect negativity and assert her confidence. Whether it's making light of a situation in PE

“Just because you are overweight does not mean you have to love yourself any less.”

class or clapping back at online trolls, "I never hated myself. I never hated my body. And I know that's so interesting to hear because so many people who are absolutely beautiful, thin, healthy, gorgeous.[They are] what society would picture as a picture perfect person, they hate themselves. And it's so unfortunate and I hate to see it. I may not be in shape, but a circle is a shape. That's how I can consider it, because I am shaped like a circle. So it's fine for me." Morgan's ability to laugh in the face of adversity is both inspiring and refreshing. "Whether I'm fat or skinny, you can't deny when I'm making you laugh. So I definitely think humor had a big impact on me. I definitely think I used my humor and weight to kind of introduce people [to] who I am."

The Complexity of School Systems and Mental Health Morgan's candidness extends to her critique of school systems and their approach to physical education and mental health. She suggests a more empathetic, individualized approach, especially for plus-size students who may feel alienated by traditional PE activities. "If we put an emphasis on mental health and build this child up, they're going to want to see their health better and what that looks like, because they're being judged in front of their peers and it's uncomfortable." Morgan then proposes the importance of personalized, supportive guidance over blanket demands for physical performance in . "I think every child should have a step tracker. Send them home with that for the year. Have them count their steps. If their steps aren't doing enough, call them in the office and say, 'hey, let's work on this.' Be more hands on with the student and the same thing for parents."

The Pressure of Social Media and the Journey of Self-Acceptance In the glaring spotlight of social media, Morgan faces the universal struggle of self-image and public perception. She shares her ongoing fitness journey, a personal endeavor she's kept away from her online persona. "No matter what you do in your life, it will never be good enough for the people who have negative comments towards you," she states. This profound understanding of public scrutiny and selfawareness has shaped her approach to social media, where she continues to share her life while maintaining a strong sense of self.

Empowering Advice for Navigating Social Media For those venturing into the tumultuous waters of social media, Morgan offers sage advice: grow thick skin and remember who you are when the cameras are off. "It's your head that you have to deal with," she reminds us, underscoring the importance of internal strength and self-validation in an often harsh digital landscape. Wrapping up our chat, Morgan lays out her self-love mantra loud and clear. "It's all about embracing your core and facing the tough bits," she says with conviction. This isn't a chase for likes or nods from society—it's really about growing inwardly, accepting yourself, and making a difference out there.

About Morgan: Meet Morgan Hanbury, a recently married 25-year-old (turning 26 in March) with a passion for social media that spans eight years. As an Aries, she navigates the worlds of both Zodiac fascination and deep Christian faith, finding a unique harmony between the two. Morgan loves sharing her life in all its facets, from comedy and makeup videos to cooking adventures. She dedicates her time to two golden retrievers, embracing and showcasing the joy in every aspect of life. Follow her journey and join in the laughter, creativity, and love she shares on her social media handle, @CarelessMorgan

The Impact of Untreated Anxiety and Depression on Memory Loss Article by Lauren Roth, M.A. When it comes to the topic of healthy aging in the U.S., much of our focus is on preventing and treating Alzheimer’s disease, the most well-known type of dementia, for which there are several wellknown commandments. Most of us have heard the spiel from our doctors, a health magazine, website, or conversations with well-meaning friends and health-conscious family members; it usually sounds like this:

“EAT YOUR OMEGA 3S! EXERCISE REGULARLY! QUIT SMOKING! CUT DOWN ON ALCOHOL! WATCH YOUR BLOOD PRESSURE!”

These seemingly universal directives relating to diet, exercise, and life-style behaviors are more than familiar- they are tried and true, proven to be statistically significant in improving overall health and life-satisfaction in their followers. But these tips, while endorsed by contemporary medical professionals, have one thing in common: they all focus largely on the functioning of the physical body. The ethos here at Chasing Clarity and in the mental health community at large, is that human beings are so much more than their physical bodies. We have minds and spirits in need of care just as much, if not more, than our physical forms. While diet, exercise and the presence or absence of behaviors like smoking and drinking have been proven to coincide in folks with good cognitive functioning, there is a lesser-known perpetrator of healthy cognition that begs discussion and better understanding: untreated mood disorders.

human beings are so much more than their physical bodies. According to the most recent data from the National Institute of Mental Health, an estimated 31.1% of U.S. adults will experience an anxiety disorder at some time in their lives; following closely behind, new estimates suggest nearly 29% of adults in the U.S. have been diagnosed with at least one major depressive episode in the past. Treatment for anxiety and depression are relatively straight-forward and effective compared to less-common mental health diagnoses, but according to the literature, adolescents and young adults are much more likely to receive mental health treatment (i.e. counseling and/or moodstabilizing medications) than their older counterparts. Additionally, adults in the 55+ community often have the terrifying experience of mistaking what might be an untreated mood disorder as early signs of dementia. Alzheimer’s disease also interferes with a person’s ability to recall details like people’s names, conversations, and planned events and can similarly destroy relationships in a way that stress/anxiety/depression can eerily mimic.

ABOUT LAUREN ROTH Lauren Roth, M.A. is a psychometrist with over a decade of clinical experience specializing in neurodegenerative disorders. She has a graduate degree in Clinical Mental Health Counseling from Rollins College in Winter Park, Florida and enjoys advocating for the elderly community to prevent memory loss, promote healthy aging practices and improve overall quality of life. To learn more about K2 Medical Research visit their website k2med.com Mention that you heard about them in Chasing Clarity Magazine

When left untreated, the stress of mood disorders can compound the neurological effects of Alzheimer’s, and vice-versa, which can leave people feeling like they are stuck in a vicious cycle. And since this generation also suffers from a stigmatization of psychotherapy, the outlook may seem bleak. So what can we do? First, consider that the data shows nearly 75% of individuals who receive mental health counseling feel markedly better afterward, which is promising. If you have experienced a major life change (for example, recent retirement or the death of a loved one) or if you have noticed differences in your mood (feeling down, worthless, or having intrusive, distressful thoughts/feelings of intense nervousness, etc.) tell your primary care physician. They may want to refer you to a neurologist for your memory, or to a mental health counselor for your mood, or both; they may want to prescribe a new medication or refer you to a psychiatrist/or psychiatric nurse practitioner to better assess. If you are 55+ and experiencing memory changes, make sure to tell your doctor all the details- the changes you notice, when they started, what it looks like and how often it occurs. Are you misplacing your keys more often than usual? Have you recently picked up your keys and wondered what they are for? The former example could potentially be caused by stress or divided attention; the latter, less likely soit’s important to be thorough and specific. At Chasing Clarity, one of our main goals is to empower folks to advocate for their own health and wellness and to recognize the importance of integration when it comes to health care practitioners; as such, while the benefits of aerobic exercise and eating Omega-3 fatty acids can never be overstated, nothing can substitute goodquality mental health care. A good physician will always work in tandem with you and your various medical providers, supporting a healthy journey for your mind, body, and soul.

Affirmations

for a positive body image

I AM FEARFULLY AND WONDERFULLY MADE. I AM WORTHY OF LOVE AND CARE.

I AM CAPABLE OF DOING GOOD WITH MY BODY, AND MY LIFE..

I AM HEALING. I AM HEALTHY. MY BODY IS A GIFT.

I AM STRONG AND COURAGEOUS. I FOCUS ON WHAT I CAN CONTROL AND I LET GO OF WHAT I CAN’T.

Affirmations rooted in positive self-talk are powerful tools for personal growth and self-improvement. These statements go beyond mere optimism; they are acknowledgments of one's inherent worth and potential. By aligning our thoughts with positive and constructive beliefs, we not only bolster our self-esteem but also connect more deeply with our inner values and aspirations. Such affirmations can provide comfort, hope, and strength, particularly in challenging times, reminding us of our unique capabilities and the universal truths that guide our lives.

MY BODY SHOWS UP FOR ME EACH DAY, AND IT DERVES MY LOVE. I AM RENEWED DAY BY DAY.

PEACE GUARDS MY HEART AND MIND. I WILL BE KIND TO MYSELF WITH MY THOUGHTS AND MY ACTIONS.

WHEN I LOOK IN THE MIRROR, I LOVE THE STRONG AND POWERFUL PERSON STARING BACK AT ME.

FOOD NOURISHES ME. IT IS NOT MY ENEMY.

I AM GRATEFUL FOR WHAT MY BODY IS CAPABLE OF DOING. AND I CAN DO HARD THINGS.

I AM IN TUNE WITH MY BODY, RECOGNIZING ITS NEEDS AND RESPONDING WITH LOVE AND CARE.

MY BODY IS A BEAUTIFUL EXPRESSION OF MY UNIQUE JOURNEY; I EMBRACE EVERY CURVE, EDGE, AND STORY IT TELLS.

LIFE IS SO MUCH MORE BEAUTIFUL AND COMPLEX THAN A NUMBER ON A SCALE.

I AM NOT FILLED WITH FEAR, BUT WITH POWER, LOVE, AND PEACE.

EVEN IF MY WEIGHT FLUCTUATES, I KNOW THAT MY WORTH WILL NOT. I AM ROOTED AND ESTABLISHED IN LOVE.

I GIVE ME PERMISSION TO LOVE MYSELF.

The Unseen Battle: Confronting Body Image in the Shadow of Trauma Article by Maria Fernandez, LMHC

The words that came out of my mother’s mouth as she struggled with her body image after a radical mastectomy due to breast cancer, are words that made me sad for her. I asked her, many years after her mastectomy, how she managed the changes in her appearance, and she said she hid in the closet when she undressed, would not allow anyone to see her, and became very depressed. She felt disfigured and stated that the relationship between her and my father became more complicated because she was no longer attractive. Mom wore a prosthetic for her left breast. She never had reconstructive surgery because it was not offered to her, and in her later years, when it was feasible, she heard horror stories of the outcome and was frightened of having to deal with more disfigurement. My mother had her left breast completely removed along with the lymph nodes in her late thirties (it was in the early 1970s), and there was great uncertainty as to how long she would live. Before she went into surgery, they did not tell her they would remove her breast. When she woke up, it was gone, and she went into shock. It was how it was done back then.

Click to listen to the audio version of this article

When I was in my teens, I recall hearing her saying, in her frustration with her appearance, that it would be better to have died from breast cancer than to live disfigured. I witnessed my mother’s shame towards her body as she would not wear bathing suits or any snug clothing; she hid her shame with long skirts and oversize tops, and rest assured, she always wore undergarments. We also belonged to a religion that instilled another layer of shame when it came to a woman’s body, causing further injury to her body image. Many years later my mother also discussed her painful childhood which included physical beatings, sexual abuse and extreme poverty.

It is no mystery as to why I also struggled with my body image. I internalized many of my mother's sorrows and shame toward her own body onto mine. Being a little girl in a Hispanic family where everyone was short and had small body frames, I was taller and bigger than all the girls around me who were my same age. This had a negative impact on my body image as I would try to hide myself in the back of the room and be as inconspicuous as possible . Let us also add to the dilemma that I have big feet and a curvy shape. I would listen to my mother’s conversations with my aunts about how rapidly I was outgrowing my clothes and how she had to purchase my dresses from the chubby little girl section of Sears.

“it would be better to have died from By the age of thirteen, I breast cancer than wore a size ten shoe in to live disfigured” women's; the horror of it all! I had the ugliest shoes one could imagine because the selection was minimal. I recall an incident when I was 14 years old and lived in Puerto Rico with my aunt. She took me shoe shopping, and when she told the salesman what my shoe size was, he gasped and stated he had no shoes for me, but it did not end there. He called out to the other salespeople to come and check out my ginormous feet. I was so embarrassed that I would not go into a shoe store for years. Thankfully, my aunt would order my shoes which were made in Spain, in my size; as a side note, I am very grateful for her!

In addition to my height and big feet, I also had a sexual abuse trauma background that negatively impacted my body image. In my mid-thirties, I began to process and regain a sense of self-love and appreciation for how my body survived, endured, and overcame trauma. Today, as a Mental Health Therapist, I have a greater understanding of how our sense of body image impacts ourselves, those around us, and our ability to be resilient in difficult circumstances. I also have come to understand the lens through which my mother saw her body and how her trauma along with other struggles magnified her negative self-image. I want to add that in her senior years she was able to overcome her past and I had a completely different Mom.

Our body image is our internal perspective or belief about how we see our bodies. As I was researching for this article, I found a definition of body image along with a description of the four aspects of body image that I want to share with you from the National Eating Disorder Collaboration (NEDC). They define body image as “…a combination of the thoughts and feelings that you have about your body. Body image may range between positive and negative experiences….“Body image is influenced by internal (e.g. personality) and external (e.g. social environment) factors.” In other words, your personality and/or disposition towards yourself along with social environments such as your family dynamics, life experiences and connections with others in life, contribute to how you develop your sense of positive and/or negative selfesteem.

I encourage you to take a moment and download the psycho-educational fact sheet which outlines various aspects of body-image. My personal journey in healing included counseling, faith, prayer, and the awesome support of loving women who modeled a healthy body image along with an amazing husband who loves me. As a Mental Health Therapist, it is my heart’s desire that you give yourself the space, time, and resources to heal and learn to love yourself. Even if you feel that there are parts of your physical appearance that you may want to change, whether its losing weight or changing the color of your hair to name a few, it is difficult to make changes from a place of self-hatred, so I am going to challenge you to do a little test just to self-evaluate what is your internal dialogue about yourself.

About Maria Fernandez: Licensed Mental Health Therapist Life Strategies Counseling LLC Business Cell: 407-738-0955 Email: MariaLSCC@outlook.com Telehealth – Florida Office: 3309 SW 34th Circle, Unit 101 Ocala, Florida 34474

Pick a day to be mindful of what your internal dialogue is about your body by writing it down in the notes section of your phone. Start in the morning when you wake up. What are your internal or external comments about yourself? Watch yourself as you are getting dressed, what are you telling yourself? What do you say every time you see your reflection, and at the end of the day what are you saying about yourself as you undress and get ready for bed. I did this for a day and the first time I did it I realized how many negative thoughts I processed about myself. Honestly, I could barely finish the exercise because I knew I had some serious “Stinking Thinking”. Dearest reader, I encourage you to be proactive in your healing! Seek a therapist you can connect with and spend some of your time and resources on learning how to care for you. You are definitely worth it!

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ComingCBack to ENTER An Activity by Marcelle Little

When the demands of our daily life take over, it's easy to lose sight of the most important relationship we have – the one with ourselves. Building a strong and conscious bond with our own bodies paves the way for genuine self-appreciation and openness to who we are. Mindfulness cultivates a solid bond with oneself, which is crucial when tackling issues of body image and self-perception. This mindfulness practice is something that I created called Coming Back To Center (CBTC) to make you feel more inwardly connected.

Understanding the Mind-Body Connection: The mind- body connection is significant as it is an interconnected system that informs us that our thoughts influence our perception of our physical selves. Caught in a selfdefeating cycle, our thoughts can harshly critique our bodies, breeding more dissatisfaction instead of contentment. Mindfulness acts like a pause button, breaking the loop of negativity about our body image and nurturing an attitude that embraces both gratitude and self-acceptance.

Body Image and its Impact: There is no denying that body image is shaped by societal standards, which can profoundly influence our sense of selfworth. Constant messages of what beauty is supposed to look like, can leave us feeling disconnected from our bodies. Endless messages dictating beauty ideals can chip away at our selfesteem and lead to a diminished sense of worth. But if we lean into mindfulness, we might just rewrite our stories and build a better bond with who we are.

Mindfulness, like honing a muscle to stay fit, trains our brain for heightened awareness and anchors us in the now—essential for nurturing self-connection sans judgment. Jon Kabat-Zinn, a pioneer in the field, defines mindfulness as "the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally" (Kabat-Zinn, 1994). When we practice mindfulness with our eyes closed, we are training our brains to be aware when our eyes are open. Embracing this straightforward yet impactful strategy can cement a strong sense of self-trust on your path to inner peace. By coming back to the center, you allow yourself to observe your thoughts and feelings without attaching judgment to your internal state.

Steps to Cultivate Mindful Body-Mind Self-Security

Grounding: Dr. Shauna Shapiro, a renowned psychologist and mindfulness expert, emphasizes the importance of centering oneself as a way to "anchor in the present moment and connect with our internal experience" (Shapiro & Carlson, 2009). To begin, sense the heels, the balls of the feet, and the toes having contact with the ground. Notice how the earth is supporting your feet.

Press your feet into the floor, putting pressure on the earth and then notice the earth pushing into your feet. Feel the relationship between the tension in the feet and the earth while noticing your navel, the corresponding tension. Notice this symbiotic relationship between you and the earth.

Mindful Breathing:

Body Scan Meditation:

Let’s combine this with mindful breathing. When you inhale through the nose, expand the diaphragm, imagine the belly inflates like a balloon, and then breathe out of your mouth while the belly descends toward the spine, as if it is flattening. After three mindful breaths, breathe in and out of your nose. Your nose filters the air that you breathe so it is essential to always breathe in and out of the nose, while allowing the belly to expand on the inhalation and descend on the exhalation. Now breathe in and out while noticing the ground. Now we have just laid the foundational steps for Coming Back To Center in the body.

Through this you are developing body awareness, which is shown to reduce impulsivity and promote emotion regulation and clear thinking. Start by closing your eyes or focusing on a point in front of you, and begin to track from the top of your head down to your feet noticing any sensations, not feeling like a thought or an emotion, but a sensation. Notice if the sensation is PLEASANT, UNPLEASANT, or NEUTRAL. This is in contrast to good or bad or negative or positive that places value in relation to something else. This practice encourages a sense of acceptance and appreciation for your body.

Awareness of Thoughts and Emotions:

Positive Self-Talk – Befriending your Emotions:

Research by Van Dam et al. (2018) suggests that mindfulness enhances self-awareness by promoting nonreactivity to one's thoughts and emotions. Now, imagine that you are placing a coat around your body and it gives you the ability to be mindful and curious, to see things as they are without judgment. As you have the coat on to be mindful and curious, begin to use the language of the nervous system.

Self-Talk Using Sensation Words: The nervous system speaks the language of sensation words, such as the following: Density: rough; smooth; thick; thin. Weight: heavy; tight; firm; gentle. Vibration: shaking; twitching; trembling; fast. Size/position: small; medium; large; center; down; up. Temperature: cool; hot; warm; neutral. Pain: intense; medium; mild; throbbing; stabbing. Taste: spicy; sweet; sour; juicy; bland.

Integrate positive self-talk into your daily routine. Befriending your emotions is one way to counteract negative thoughts by validating what it is that you are experiencing in real time. For instance, if you feel ashamed about your body instead of telling yourself, “I wish my body looked like that (in reference to someone you saw on social media)” try offering this statement to yourself: “something in me is experiencing shame.” Take a moment to pause and notice where in your body the experience of shame is occurring. Then you can go back to what we did in body scanning and notice the sensations in your body that connect to a state of shame. Place a hand over that body part and speak to it in a compassionate way such as, “I’ve got you and I will breathe with you.” These practices help you detach from negative thoughts and return to a centered state. Creating a secure relationship with yourself through mindfulness is a journey that requires patience and dedication. By practicing this mindfulness technique, coming back to center, you can gradually reshape your perspective on body image, fostering a deep sense of self-security.

Now you have practiced observing thoughts and emotions as they arise, witnessing your body’s sensations versus thinking about your body in a negative way, which can hinder self-security. Now you are ready for body scanning.

ABOUT MARCELLE LITTLE Marcelle Little, LMFT/MA MARCELLE LITTLE, LICENSED MARRIAGE AND FAMILY THERAPY, INC. Instagram: @mother_daughtercoaching Marcelle Little is a holistic psychotherapist seeing clients virtually who reside in California. She specializes in codependency/people pleasing, relationship issues, life transitions/changes in one’s life, and mindfulness/body-oriented practices. She is also a life coach supporting mothers and daughters (adult daughters) to repair their relationship. To learn more, you can visit: www.marcellelittle.com | info@marcellelittle.com

Chasing Clarity

BIBLIOGRAPHY Nourishing

Your

Mind:

The

Intricate

This bibliography comprises a collection of vital references that have significantly informed the articles in this publication. We extend our appreciation to the authors and organizations for their insightful contributions, which have been pivotal in enhancing the depth and richness of the content shared. --YouxBespoke Publications Team

Relationship

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