Common Anxiety Myths: Separating Fact from Fiction

We all experience anxiety when we are starting something new that may be a little overwhelming.  This is perfectly normal and sometimes even helpful as a little anxiety that is short-acting, can sometimes sharpen our focus and help us to perform. But when the intensity doesn’t match the circumstances or when it doesn’t go away after a stressor is gone, then you may be experiencing anxiety.  It’s helpful to know a little bit more about what is fact or fiction so that you can feel more empowered to seek help or help someone you love get the help they deserve.  As with all mental health concerns, we hear a lot of catchphrases and opinions about it, and at times it's hard to know what is true.  So let’s do some myth-busting today. 

Myth 1: Anxiety is just stress.

One of the most persistent myths about anxiety is that it is simply another word for stress, a natural part of everyday life. While stress and anxiety can feel similar, they are not the same. Stress is a short-term response to a specific threat or challenge, like a looming deadline or an argument with a loved one. It tends to resolve once the stressor is gone. It can be uncomfortable but typically feels manageable.

Anxiety, on the other hand, is more chronic. It often presents and persists even when there is no immediate threat. Anxiety disorders are characterized by excessive worry or fear that interferes with daily activities, relationships, and overall quality of life. While stress can be uncomfortable, anxiety often involves specific thought patterns such as rumination or intrusive thoughts. 

Rumination feels like you are on the race track, and you cannot get off.  Intrusive thoughts jump into your awareness at the most inconvenient moments and hijack your focus, and your peace, and sometimes make you feel like you have to fix things somehow.  Anxiety has physical symptoms that can come with anxiety (such as a racing heart or difficulty breathing), and which can lead to avoidance behaviors. It’s important to understand that anxiety is more than just an exaggerated stress response—it's a mental health condition with treatment that can help.

Myth 2: Anxiety is a sign of weakness.

Thankfully, this belief is starting to dwindle as mental health stigma is diminishing. When people do not understand something in themselves or others it is easy to jump into judgment mode & downplay or shame someone or something.  

However, anxiety can affect anyone, regardless of how "strong" they are perceived to be. People from all walks of life—students, professionals, athletes, and celebrities—experience anxiety. It’s essential to view anxiety in the same way we view other health conditions, like diabetes or asthma. You wouldn’t consider someone with asthma weak for needing an inhaler, and in the same way, someone with anxiety shouldn't be judged for seeking therapy or taking medication.

Myth 3: People with anxiety should just “calm down” or “snap out of it.”

People who have experienced anxiety desperately wish that the Nike slogan of “just do it” would work when it comes to anxiety.  Nothing feels worse than unwanted emotions that leave you keyed up, on edge, and constantly worrying.  Statements like “Just relax,” or “You’re overthinking it,” can be incredibly harmful because they minimize the real and overwhelming experiences that people with anxiety face.

Anxiety disorders are not just a matter of overthinking or worrying excessively—they involve changes in brain chemistry that make it difficult for individuals to regulate their emotions. Telling someone with anxiety to “calm down” is like telling someone with a broken leg to “just walk.” The symptoms are often beyond their control and require professional support to manage.

Encouraging self-care, offering empathy, and guiding individuals to seek professional treatment (such as therapy or medication) are much more helpful responses than telling them to simply get over it.

Myth 4: Anxiety only affects the mind.

Many people assume anxiety is purely a mental issue, but its effects are far-reaching and often very physical. Anxiety can manifest in the body in a variety of ways, including:

• Rapid heartbeat or palpitations

• Shortness of breath or hyperventilation

• Muscle tension or pain

• Sweating or chills

• Dizziness or light-headedness

• Gastrointestinal issues like nausea, diarrhea, or stomach pain

• Fatigue or insomnia

In fact, many individuals with anxiety disorders first seek medical help because they are experiencing physical symptoms and may not initially recognize that anxiety is the root cause. Understanding that anxiety affects both the mind and body is critical in destigmatizing the condition and recognizing its full impact on a person's health and well-being.

Myth 5: Anxiety will go away on its own if you ignore it.

Some believe that anxiety is something you can just “wait out” and that, eventually, it will fade on its own. Unfortunately, this isn’t usually the case. Anxiety disorders often worsen over time without proper treatment and intervention. Ignoring anxiety or avoiding situations that trigger it can actually strengthen its grip, leading to more intense symptoms and greater impairment in daily life.

The good news is that anxiety is highly treatable. Cognitive Behavioral Therapy (CBT), exposure therapy, and some of the trauma modalities can also help anxiety to be more manageable. Medications are also good options for helping to reduce anxiety. The earlier someone seeks treatment, the better their chances of managing anxiety effectively and improving their quality of life.

Myth 6: Anxiety is always caused by a traumatic event.

While trauma can trigger anxiety in some individuals, anxiety disorders are not always tied to a specific event. Anxiety can arise from a complex interplay of factors, including genetics, brain chemistry, environmental stressors, and personality traits.

For some, anxiety may develop gradually over time, without a clear “cause” or triggering event. Others may experience situational anxiety, such as fear of public speaking, while some have a more generalized form of anxiety that permeates many aspects of their lives. It's important to recognize that anxiety is not always rooted in a specific event or trauma, and each person's experience is unique.

Myth 7: People with anxiety can't lead successful lives.

Finally, one of the most harmful myths is that anxiety prevents people from living fulfilling, successful lives. While anxiety can be debilitating at times, many individuals manage their symptoms with the right support and go on to lead happy, productive, and successful lives. With proper treatment and coping strategies, individuals with anxiety can achieve their goals and thrive in their personal and professional lives.

If you feel like your worry seems like it has taken over or always interfered with your ability to do what you’d really like to do, do not hesitate to seek help.  You can see your medical doctor or set up an appointment with a therapist.  Both can talk with you to determine what type of anxiety symptoms you are having and which anxiety disorder you may be experiencing.  Actively trying to seek support will help you better understand yourself and your struggles.  You will also be able to gain tools to help you cope better, reduce symptoms, and learn how to cope with your anxiety in more effective ways. 

Start Therapy for Anxiety in Salt Lake City, UT

If you or a loved one needs help, reach out & give us a call 801-699-6161.  We work with anyone with anxiety, and we specialize in working with students from B.Y.U., U.V.U, U.S.U, and the U of U.  Our team of caring therapists offers sessions virtually to accommodate your busy schedule. You can start your therapy journey with Inside Wellness by following these simple steps:

1. Contact us or give us a call at 801-699-6161

2. Meet with a caring therapist

3. Start coping with your anxiety in more healthy ways!

Other Services Offered with Inside Wellness

Anxiety treatment isn’t the only service that is offered by Inside Wellness. Our team is happy to offer support with other forms of mental health support including eating disorder treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

Types of Eating Disorders Part II: Anorexia Nervosa vs Atypical Anorexia Nervosa

You’ve probably heard the term “anorexia” before, maybe in passing or even from someone close to you. It's one of the most well-known eating disorders, but what exactly does it mean? And did you know there’s a lesser-known condition called atypical anorexia that’s just as serious? Let’s talk about both and break down what they are and how they can show up in real life.

What is Anorexia Nervosa?

When someone says anorexia, most people have a very specific stereotype or image that comes to mind. I often hear people describe that as someone who “never eats” and looks significantly underweight. It will often include, but is not limited to the following key characteristics:

1. Intense Fear of Gaining Weight: Individuals with anorexia nervosa have an overwhelming fear of gaining weight or maintaining weight, regardless of their current or historical weight, shape, or size.

2. Distorted Body Image: They often have a distorted perception of their body size and shape, believing they are consuming more space or in a significantly larger body than they are actually in.

3. Severe Caloric Restriction: There is a persistent restriction of food intake, leading to significant health issues and in some cases, a low body weight.

4. Compensatory Behaviors: many individuals will compensate for food intake by exercising, purging, or taking laxatives or diet pills.

5. Amenorrhea: In females, the loss of menstruation, known as amenorrhea, is a common physical symptom of anorexia nervosa in the traditional sense.

Physically, the symptoms are pretty noticeable if someone is meeting the full criteria for anorexia nervosa because part of that criteria includes weight dropping below a specific benchmark that is typically visibly noticeable to others. People with anorexia also often deny how much weight they’ve lost, or they may not see their body as it actually is, believing they are bigger than they actually are. Typically their self-perception is so thwarted by the disorder that they rarely see that they are underweight or that being underweight is problematic, despite any logic others present to them.

Atypical Anorexia is More Prevalent

Atypical anorexia shares many of the same symptoms as anorexia nervosa. The difference? People with atypical anorexia don’t necessarily appear underweight. In fact, they might be at a “normal” weight or even overweight, according to standard measures like BMI. So, what does this mean? Essentially, atypical anorexia involves the same fear of gaining weight, the same restriction of food intake, and the same obsession with thinness—but the physical appearance doesn’t match what many people expect when they think of anorexia.

Atypical anorexia shares many of the same symptoms as anorexia nervosa. The difference? People with atypical anorexia don’t necessarily appear underweight. In fact, they might be at a “normal” weight or in a larger body that is above a standard BMI range. So, what does this mean? Essentially, atypical anorexia involves the same fear of gaining or maintaining weight, the same restriction of food intake, the same compensatory behaviors, and the same obsession with thinness—but the physical appearance doesn’t match what many people expect when they think of anorexia.

This can make atypical anorexia even harder to spot. Sometimes, because the person doesn’t “look sick,” their struggles can be dismissed, even by medical professionals. Friends, family, and even the person themselves might overlook the signs because of the misconception that you have to be thin to have an eating disorder. But the reality is that the mental and emotional toll is just as serious, regardless of what the body looks like.

How Does it Feel to Have These Disorders?

If you’re reading this and something feels familiar, I want to acknowledge how tough it can be to recognize that something might be wrong. Maybe you’ve been dealing with obsessive thoughts about food or your weight, or perhaps you find yourself cutting back on how much you eat without realizing it. Sometimes, it’s not just about skipping meals, but also about feeling guilty or anxious after eating. Maybe you even over-exercise or purge to “make up for” eating, or you feel like you can never allow yourself to fully relax when it comes to food.

The thing is, anorexia and atypical anorexia often don’t start all at once. They can creep in slowly, and before you know it, these thoughts and behaviors become a part of your daily life. You might think, “I’m just being healthy” or “I’m just trying to stay in shape,” but when those actions are driven by fear, guilt, or shame, it’s worth asking yourself whether you’ve crossed a line.

The Emotional Side

Both anorexia nervosa and atypical anorexia are driven by more than just a desire to be thin. Often, they’re linked to deeper emotional struggles like anxiety, depression, or unrealistic self-expectations paired with a very strong inner critic. Maybe life feels overwhelming, and focusing on food and weight seems like a way to gain control or sidestep the emotions you want to quiet. Or maybe it’s a way to try to feel “good enough” in a world that makes us all feel like we need to be perfect.

It’s also not uncommon for these disorders to be fueled by external pressure, whether it’s from society, social media, or even well-meaning comments from friends or family. We live in a world that glorifies thinness/weight loss and places so much value on how we look, it’s easy to see how someone could start to feel like their worth is tied to their weight. But it’s so important to remember that your value doesn’t come from a number on a scale.

Why It’s Hard to Seek Help

One of the biggest challenges of dealing with anorexia, atypical or otherwise, is that it’s often hard to see the problem for what it is. You might think, “I’m not thin enough to have an eating disorder,” or “I’m just trying to be healthy.” Maybe you even feel proud of how disciplined you’ve been when it comes to restricting your food intake.

But these disorders thrive in secrecy. The more you keep it to yourself, the stronger the grip it can have on you. And because it can be so difficult to admit that something might be wrong, it’s common for people to avoid seeking help until things feel unbearable.

If you’re reading this and thinking, “This sounds a little like me,” it’s okay to feel uncertain. Maybe you’re not sure if you need help or if what you’re dealing with is “serious enough.” But let me tell you—your feelings and experiences matter. You don’t need to reach a certain level of thinness or struggle before you deserve support. If food, weight, or body image are causing you distress, that’s reason enough to reach out for help.

If any of this resonates with you, I want you to know that you’re not alone, and you’re not beyond help. Whether you’re dealing with anorexia nervosa, atypical anorexia, or just disordered eating, your struggles are valid, and you deserve support. Healing takes time, but it’s possible. You are more than your body, more than your weight, and more than any fear or shame that might be keeping you stuck.

Start Eating Disorder Treatment in Salt Lake City, UT, and Across the State!

Take the first step today. Reach out for help. Our team has over 20 years of eating disorder treatment experience. We can help you start to feel like yourself again. We serve Provo, SLC, Ogden, Logan, and any part of Utah. Start your therapy journey with Inside Wellness by following these simple steps:

1. Reach out to us about scheduling a free 15-minute phone consultation.

2. Learn more about our services and our team.

3. Start receiving the support you deserve!

Other Services Offered with Inside Wellness

Eating disorder treatment isn’t the only service that our team offers support with. We know that you may experience more than one mental health concern, which is why we are happy to offer support with body image counseling, and anxiety treatment. Services are offered with both in-person and online therapy options. You can learn more by visiting our FAQ or blog page today!

Types of Eating Disorders Part 1: Orthorexia

As an eating disorder therapist in Provo, Utah, I often encounter various misconceptions about eating disorders. These misconceptions are about who is likely to have an eating disorder, what behaviors are connected to an eating disorder, and that all eating disorders are the same. So I’m going to break it down for you in this blog series. We’ll start with the lesser-known eating disorder that has become more socially acceptable and often goes untreated as a result. It’s referred to as Orthroexia by eating disorder therapists and can often lead to Anorexia.

What is Orthorexia?

Orthorexia nervosa, often simply referred to as orthorexia, is an eating disorder characterized by an obsessive focus on healthy eating. Unlike other eating disorders that center around the quantity of food consumed, orthorexia fixates on the quality and or “purity” of food. Individuals with orthorexia may eliminate entire food groups from their diet, fearing they are “unhealthy”, and spend an inordinate amount of time planning, purchasing, and preparing their meals to ensure they meet self-imposed standards of health.

Similarities to Anorexia Nervosa

While orthorexia and anorexia nervosa are distinct disorders, they share some similarities:

Preoccupation with Food:

Both disorders involve an intense preoccupation with food, albeit with different focuses—quality for orthorexia and quantity of food with anorexia nervosa.

Control and Restriction:

Individuals with both disorders use food as a means to exert control over their underlying anxieties, leading to restrictive eating patterns.

Perfectionism:

A common trait among sufferers of both conditions is a drive for perfectionism, manifesting in their rigid dietary rules and behaviors.

Negative Impact on Health:

Both disorders can lead to severe nutritional deficiencies and health complications, although the pathways differ.

Differences from Anorexia Nervosa

Despite these similarities, orthorexia and anorexia nervosa have distinct characteristics:

Focus of Obsession:

The primary difference lies in the focus of the obsession. Orthorexia centers on the “purity” and healthiness of food, while anorexia nervosa focuses on calorie intake and beliefs about how food impacts a person's weight.

Motivation:

Individuals with orthorexia are motivated by a desire to achieve optimal health, whereas those with anorexia nervosa are driven by a fear of gaining weight and a desire to become thinner.

Recognition and Diagnosis:

Anorexia nervosa is a well-recognized and diagnostically defined eating disorder in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition), while orthorexia is not yet officially recognized as a distinct eating disorder, making diagnosis and treatment more challenging.

Key Features of Anorexia Nervosa

Anorexia nervosa is characterized by several hallmark features:

Intense Fear of Gaining Weight:

Individuals with anorexia nervosa have an overwhelming fear of gaining weight or maintaining weight, regardless of their current or historical weight, shape, or size.

Distorted Body Image:

They often have a distorted perception of their body size and shape, believing they are consuming more space or in a significantly larger body than they are actually in.

Severe Caloric Restriction:

There is a persistent restriction of food intake, leading to significant health issues and in some cases, a low body weight.

Amenorrhea:

In females, the loss of menstruation, known as amenorrhea, is a common physical symptom of anorexia nervosa.

The Path from Orthorexia to Anorexia:

Orthorexia, with its obsessive focus on healthy eating, can sometimes act as a precursor to anorexia nervosa. This transition often occurs as the rigid dietary rules and restrictions associated with orthorexia become more extreme. What starts as an intense dedication to consuming only "clean" or "pure" foods can evolve into an overarching obsession with calorie restriction and weight loss, hallmarks of anorexia nervosa.

One key factor in this progression is the psychological and emotional overlap between orthorexia and anorexia.

Both disorders involve a desire for control and perfectionism, often rooted in deeper issues such as anxiety, low self-esteem, or a need to manage stress. As the individual’s criteria for what is considered "healthy" food become increasingly stringent, their dietary choices may become more limited, leading to significant caloric deficits. This shift from prioritizing health to avoiding calories can gradually transform orthorexia into anorexia.

The societal and cultural pressures that glorify thinness and the "perfect" body can also play a significant role in this transition. Individuals with orthorexia may start to internalize these ideals, equating their self-worth with their ability to maintain a certain body shape or weight. As their focus shifts from the quality of food to the quantity consumed, they may begin to exhibit behaviors typical of anorexia nervosa, such as extreme food restriction, an intense fear of gaining weight, and a distorted body image.

Start Working With An Eating Disorder Therapist in Provo, UT, Salt Lake City, UT, and Across the State

This transition is often insidious, with the initial intentions of eating healthily becoming overshadowed by an obsessive need to control body weight and appearance. Recognizing the signs of this shift is crucial for early intervention. If you or someone you know is exhibiting increasingly restrictive eating patterns or an unhealthy preoccupation with food and body weight, seek professional help from our team of caring therapists who can help prevent the progression from orthorexia to anorexia. Inside Wellness can offer support for the journey toward recovery. If you or a loved one needs help with eating concerns or an eating disorder, please follow these simple steps:

1. Contact us or give us a call at 801-699-6161

2. Meet with a caring therapist

3. Start overcoming your eating disorder!

Other Services Offered with Inside Wellness

Eating disorder treatment isn’t the only service Inside Wellness offers support with addressing. Our team is happy to offer support with other forms of mental health support including anxiety treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

Coping with Body Image and Back-to-School Anxieties

As the summer nights start to get shorter, your mind drifts into the upcoming school year.

You might be excited to see your friends and dive into new classes, but alongside this excitement, you may also struggle with anxiety—especially about body image. Maybe the thought of stepping onto campus again fills you with fear or dread because insecurities about your appearance start flooding into your mind. 

You are not alone, returning to college can be a daunting experience, particularly if you’re struggling with negative body image. The idea of being constantly surrounded by peers and the pressure to fit into societal beauty standards can fuel feelings of inadequacy. Perhaps you spent the summer avoiding mirrors or social gatherings because you were uncomfortable with how you looked. Now, with the new semester approaching, the fear of judgment from others might be intensifying.

These feelings can manifest in several ways. You might find yourself obsessively comparing your body to others, considering ways to avoid social activities, or engaging in disordered eating habits. The stress of the academic year combined with these insecurities can make the start of the school year feel overwhelming. 

The good news is that there are ways to help you cope with these fears & feelings. Here are a few tips to help you as the school year gets underway:

Acknowledge Your Feelings

The first step towards managing these anxieties is acknowledging them. It’s okay to feel this way, and you’re not alone. Many students face similar struggles, and it’s important to recognize that your feelings are valid. When we accept our feelings it helps our brain feel normalized and we can start to feel better. Understanding what’s behind our fears or insecurities is also an important step. 

Our brains have to make sense of our experiences, so they will fill in the gaps with stories or beliefs that could make sense to us but often are untrue. When it comes to body image anxiety it is very common to have lots of these stories about our bodies because our culture has inundated us with unrealistic body standards. So when we feel anxious about feeling accepted by our friends, finding a partner, and a million other things that cause anxiety, we can quickly jump into inaccurate stories that make perfect sense to us.  If these go unchecked, it is hard for us or others to challenge or change them.

For example, if I am fearful that my body will impact others accepting me at the party, then I may attend the party & not interact much, which will only reinforce my fears. Or I may skip the party altogether, which will make me feel safer initially but will keep me from meeting people to expand my social circle. 

Body image anxiety often leads to self-judgment & self-rejection more than rejection from others.

Allow others to be aware of your fears so that they can support you.  If our roommate knows that we fear rejection from our body size/shape, they may be able to remind us that if someone actually rejects us for our body shape/size, this is a red flag and that we wouldn’t want to be friends with that person anyway. Or they can remind you that attending the party, while uncomfortable, will likely go better than you think if you can go & get really engaged. You can also feel more supported while you are doing the scary thing because when we feel like someone knows we are up against a challenge, we automatically feel more supported & capable of handling it. 

Focus on Function

Instead of concentrating solely on how your body looks, shift your focus to how it functions on your behalf. This will not change those negative beliefs or insecurities, but it will help your focus.  It will help your brain to anchor out into another perspective on your body.  Instead of viewing it from an aesthetics standpoint, we can focus on how it functions on our behalf.  Zooming out brings in a more balanced perspective and can de-emphasise some of the fears we hold tightly when we are worried.  Identify a few things that your body has helped you to do- hiking with friends, hugging your grandma, handling hard classes last semester, and the list can go on. Our bodies are actually quite remarkable, and when we feel anxious our brain gets out of balance and we can look at ways to to help ourselves through those moments. 

 Practice Self-Care

 Self-care isn’t just about pampering yourself; it’s about taking steps to care for your physical, emotional, and mental health. Self-care can include things like meditation, journaling, or simply taking time out of your day to relax and unwind. When we are more stressed or anxious about school, family, work, etc our brains are going to be more self-critical.  So doing things to bring down your overall emotional temperature or stress levels will directly improve your mood, which in turn will often soften your negative feelings about yourself & your body. 

Self-care is also about honoring our distress in comforting & compassionate ways. We can do this by saying & doing things for ourselves that we naturally do for others. At any time, we can put our hands on our hearts or on our knees or any place that feels comforting.  We can talk to ourselves in the same way we would if we were talking to our best friend.  Try to use the same tone & language you use if your friend was feeling or going through the exact same thing as you are at that moment.  Comfort helps us to feel calm and to have more courage.  And while it's always helpful to receive this from others, we can greatly benefit from seeking it from ourselves.

Reach Out for More Help with Body Image Issues in Provo, UT

As you prepare to head back to college, remember that you are not defined by your body. Your worth is not determined by how you look, but by who you are and the unique qualities you bring to the table. By implementing these strategies, you can manage your anxieties and start the new semester.  If you find that your anxiety or your body image is hijacking your peace or keeping you from fully living your life, don’t hesitate to seek professional support.  Body image and anxiety can be complicated and getting customized tools can improve your ability to embrace yourself & your life more fully. Inside Wellness would be happy to offer support. If you are in Provo, SLC, and are looking for a caring therapist, follow these simple steps

1. Visit our contact page or, give us a call 801-699-6161, or email at info@insidewellness.com

2. Meet with a caring therapist

3. Start overcoming body image stress in the new school year!

Other Services Offered with Inside Wellness

Body image therapy isn’t the only service Inside Wellness offers support with addressing. Our team is happy to offer support with other forms of mental health support including anxiety treatment and eating disorder treatment. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

How Would a Therapist or Doctor Know if I Have an Eating Disorder & What Type I Have?

If you’re worried that you or someone you know might have an eating disorder, it’s important to see a professional who can help assess & diagnose this serious mental health/medical condition. Eating disorders can be nuanced and can go undiagnosed if someone isn’t assessed by someone who is an expert in the field. The best place to start would be a therapist and or MD who has worked extensively in the treatment of those who struggle with these disorders. You would want to find a provider & establish an initial appointment or assessment for yourself of the person who you are worried about.

Initial Consultation: What to Expect

The first step in diagnosing an eating disorder typically involves an initial consultation with a healthcare professional, such as a therapist, doctor, or specialist in eating disorders. During this visit, they will gather comprehensive information about your eating habits, medical history, and psychological health. Here’s what you can expect:

Clinical Interview:

The provider will ask detailed questions about your overall emotional & physical well-being. They will explore eating patterns, exercise habits, thoughts about food and body image, and any behaviors that might indicate an eating disorder (e.g., binge eating, purging, restrictive eating).

Medical History:

A thorough review of your medical history is essential. This includes any previous diagnoses, current medications, and family history of eating disorders or other mental health conditions.

Physical Examination:

If one of your appointments is with a physician, they will conduct a standard medical assessment and should screen for metrics specific to eating disorder behaviors or malnutrition risks. This might include a blind weight, measuring your height, and vital signs, as well as conducting blood tests to check for electrolyte imbalances, malnutrition, or other health issues.

Psychological Assessments or Measures

In addition to the clinical interview and physical examination, some providers may have you complete questionnaires prior to the appointment. They are looking for things specific to an eating disorder or disordered eating as well as common mental health concerns that tend to be connected to an eating disorder. Common assessments include:

Self-Report Questionnaires:

These standardized tools ask about your eating behaviors, attitudes towards food and body image, and related psychological symptoms. Examples include the Eating Disorder Examination Questionnaire (EDE-Q) and the Eating Attitudes Test (EAT).

Structured Interviews:

In-depth interviews conducted by a trained professional help gather detailed information about your eating habits, body image, and emotional state. The Eating Disorder Examination (EDE) is a commonly used structured interview.

Healthcare professionals are trained to use a manual that overviews diagnostic criteria before rendering a diagnosis and treatment plan. Any therapist utilizes the DSM-5, which outlines specific criteria for various eating disorders, including:

Anorexia Nervosa:

Characterized by restricted food intake leading to malnutrition, intense fear of gaining weight, and a distorted body image. Subtypes include:

Restricting Type: Reduced food intake, with or without excessive exercise.

Binge-Eating/Purging Type: Involves recurrent episodes of binge eating or purging behaviors (e.g., vomiting, laxative misuse, and over-exercising).

Bulimia Nervosa: Involves recurrent episodes of binge eating followed by compensatory behaviors to prevent weight gain (e.g., vomiting, excessive exercise, misuse of laxatives).

Binge Eating Disorder: Characterized by recurrent episodes of binge eating without the regular use of compensatory behaviors. Episodes are associated with feelings of distress, guilt, or shame and occur at least once a week for three months.

Other Specified Feeding or Eating Disorder (OSFED): This applies to individuals who exhibit significant eating disorder symptoms but do not meet the full criteria for anorexia nervosa, bulimia nervosa, or binge eating disorder.

Determining the Type of Eating Disorder

To determine the specific type of eating disorder, the healthcare professional will use information from meeting with you & reviewing the assessments. They may consult with any other providers you have already seen such as a medical provider, a registered dietitian who is an eating disorder specialist, and possibly whomever referred you to be assessed. These consultations will only happen with your written permission and are not necessary to move forward with rendering their professional opinion/diagnosis.

Once a diagnosis is made, the healthcare professional will work with you to develop a treatment plan per the standard of care in the field. This treatment approach should include a medical provider, a specialized registered dietician, and an eating disorder therapist. Regardless of what type of eating disorder they think you have, all three types of providers are the standard of care.

Many providers who will do an assessment for you will likely be an option to be a part of your treatment team. However, they may also provide recommendations for team members or even refer you to someone who they feel is the best fit for your symptoms, personality, location, and financial circumstances.

Begin Eating Disorder Treatment in Salt Lake City, UT

If you have questions about what to do next, reach out to us. We will be happy to answer your questions about the process & next steps. We know this can feel overwhelming & scary. We are here to help 801-699-6161

Stay tuned for our upcoming blog series that walks you through how to know what type of eating disorder you have, as they are often not as straightforward as they may seem. And to answer the common question about if you can have more than one eating disorder at a time. Start your therapy journey with Inside Wellness by following these simple steps:

1. Contact us or give us a call at 801-699-6161

2. Meet with a caring therapist

3. Start overcoming your eating disorder!

Other Services Offered with Inside Wellness

We know that you may experience other concerns in addition to eating disorders. This is why Inside Wellness offers support with a variety of mental health services. Other mental health services include body image counseling, anxiety treatment, and online Therapy in Utah. You can also visit our blog for more helpful information today!

Maintaining Eating Disorder Recovery & Summer BBQ’s

Summertime is normally associated with warm temperatures, long days, and loads of outdoor activities. 

Typically most people look forward to and enjoy the summer months where social connection seems high and fun is in the air.  However, if you are working on recovering from an eating disorder the summertime months can be very stressful.  Instead of dreaming about going to the lake, the beach, and BBQs with friends, you are worried about how you will manage all of those events. 

Here are a few tips to help you handle your day with more ease:

Eat Like It’s a Normal Day:

Don’t skip meals or restrict your intake earlier in the day to “save” calories for the BBQ. Stick to your regular eating schedule that you & your treatment team have established. 

Set Boundaries:

Be clear about your boundaries regarding food and conversations. If discussions about diet, weight, or appearance arise, gently steer the conversation to a different topic or excuse yourself.

Focus on Socializing:

Shift your focus from food to socializing. Engage in conversations, participate in activities, and enjoy the company of friends and family. Of course, the food aspect may be challenging AND it is one part of the event and merely an excuse for people to gather & connect. 

Practice Mindfulness:

Use mindfulness techniques to stay present and reduce anxiety. Pay attention to your hunger and fullness cues, and see what food items you actually enjoy.

Have a Support System:

Bring a supportive friend or family member who understands your situation. Having someone to talk to can provide comfort and help you stay grounded when the overwhelm starts to arise.

Use Coping Strategies:

Have a list of coping strategies ready in case you start feeling overwhelmed. This might include deep breathing, identifying 5 things you can see or hear, or stepping away for a few minutes of alone time.

Set Realistic Expectations:

Recognize that it’s okay to feel anxious or uncomfortable. Recovery is a journey, and those who love you will be happy you are there and doing your best. 

Plan for Afterwards:

Have a plan for after the BBQ to decompress and practice self-care. This could involve talking to a trusted friend, journaling about your experience, or engaging in a relaxing activity.

One Meal & One BBQ At A Time-

It’s important to remind yourself before, during, and after that this is one BBQ. Meaning that one meal can’t make or break your weight, your recovery, or your relationships.  Sometimes it’s easy to put so much emphasis on things that are new or daunting.  Your treatment team will help you plan for these events and help you see what went well and what went differently than hoped for after each summertime event.  

What we wish recovery looked like and actually looks like are often two different things. 

Life can be messy and progress in any area always takes trial and error, rinse & repeat.  Anytime you are trying to show up in your life & participate is a win!  And in time, and with curiosity & generosity for yourself, things will get better and BBQs will become more enjoyable. 

Start Working with An Eating Disorder Therapist in Provo, UT

If you feel you need more support restoring peace to your relationship with food or your body, contact our team of caring therapists. Help is available and you don’t have to do it alone. You can start your therapy journey with Inside Wellness by following these simple steps:

1. Contact us or call at 801-699-6161.

2. Meet with a caring therapist

3. Start changing your story!

Other Services Offered with Inside Wellness

Eating disorder treatment isn’t the only service Inside Wellness offers support with addressing. Our team is happy to offer support with other forms of mental health support including anxiety treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

How Does Online Eating Disorder Treatment Work?

Have you ever wondered what online eating disorder treatment is and if it will work for you? 

Eating disorder treatment, be it online or in person, has the same team members involved.  Eating disorder treatment has 3 team members involved to help you.  

Medical Provider:

When doing eating disorder treatment you will be asked to work with a medical provider (MD, NP, PA) who has specialized training in working with individuals who have an eating disorder.  This person will order essential labs, take your vitals, and often order an EKG.  They will help in addressing any abnormalities and overseeing the risks that come with an eating disorder. 

This part of your treatment will need to be in person and could have a virtual option depending on where you are in the recovery process.  If we cannot find a person who does understand eating disorders well, then your other team members can contact your medical provider to give them resources that specify protocols they need to follow as designated by the Academy of Eating Disorders which does the research on all things medical.

Therapist:

You can work with a therapist who is exclusively online or offers a hybrid option or who is only in person.  Most providers, be it in-person sessions or online sessions, use virtual systems to do all paperwork & ongoing assessments as needed. This is 100% up to your preference for what works best for you.   There is no right or wrong on this front, it truly is a personal decision. If you feel like virtual sessions will allow you to attend therapy in a private, and safe environment that works better for your schedule then this may be a great option for you. If you feel like you can open up equally well or even better in a virtual setting vs in person, then definitely consider this option.

However, if you feel like the screen will be a barrier or you have a hard time getting in touch with your feelings and need someone in the room with you to do so, then you probably would do best with in-person team members.  I have had clients who do feel they can open up well online, but honestly just prefer to be in person for a variety of reasons. There is no right or wrong answer here, so do what is best for you and or pivot if you try online and decide it’s not your thing.  Your therapist will understand and help you to find a skilled provider who offers in-person sessions.  

Dietician:

The dietician can also be in person, offer a hybrid, or be fully online.  Typically in eating disorder care, providers will use data points to assess process & medical stability.  The dietician will typically want to track food intake, which we often do via a recovery app, and get regular weights at the start of treatment.  If your dietician is fully online, then he/she may recommend you get a scale that does “blind weights”.   A blind weight is a term we use to describe the process where a person is weighed but does not see the number on the scale, since weight metrics are often triggering to our clients and or fuel the eating disorder into more extreme measures. 

So, the dietician will recommend a few options where you step on a scale that does not show you your weight but has a system set up that the weight can only be viewed by the treatment team.  This allows you to participate fully in treatment as if it were in person, with the convenience of doing so from home and saving your travel time from going into an office for dietary appointments or seeing an MD for that data point. 

All team members collaborate via phone, email, or online connection to collaborate in your care.  The frequency of collaboration will vary depending on where you are in the recovery process.  

Begin Online Eating Disorder Treatment in Provo, UT

If you have questions if online eating disorder treatment is for you, please reach out to our team. We’ll be happy to help you see if it’s a good fit.  If it isn’t, we will be happy to connect you with personal providers, we just want you to get the help you need in the best way for you. You can start your therapy journey with Inside Wellness by following these steps

1. Give us a call 801-699-6161

2. Meet with a caring therapist

3. Start receiving the support system you deserve!

Other Services Offered with Inside Wellness

We understand that you may experience more than one mental health concern at a time. This is why our team is happy to offer support with a variety of services including eating disorders, body image counseling, anxiety treatment, and online Therapy in Utah. Feel free to visit our blog for more helpful information today!

Change Your Story, Not Your Swimsuit: How to Calm Your Anxiety About Your Body

The birds are chirping, the sun is sizzling and fear starts to run through your veins as you think about all of the upcoming summer events that require a swimsuit. 

You have noticed the uptick from your inner critic about your body and you are starting to dread the season you love most.  You wish that you could just find ease in this area of your life but so far, nothing seems to work.

Here are a few things to consider as you prepare for the pool and you notice your anxiety starting to rise:

Maybe your body is NOT the actual problem. 

Everywhere we turn we are bombarded with messages about changing our bodies.  You see it on TV, in commercials, on social media, and oftentimes most social circles have some chatter about trying X diet to change the way you look.  You’ve tried some of these things and it ended poorly because it led you into an eating disorder, or temporarily feeling better to only land back at the same place-hating on your body.  So what if we shifted to focus on the real culprit, your beliefs about your body?  If we see our bodies as the problem, then it makes sense why preoccupation about them crops up.  However, if we see our beliefs about our body as the problem, then we can start to focus on changing those beliefs.

Explore your Stormy First Draft: 

Let’s take a look at your SFDs (stormy first drafts).  A stormy first draft is an internal story or narrative that surfaces about a specific topic or situation.  It's typically the thing that we don’t always want to share with others because it is harsh or ignites shame.   Oftentimes we have these thoughts so frequently or quickly that we aren’t aware that we are having them, so negative beliefs go unchecked, which means we accept them as truths.  So it’s no wonder why we feel anxious or bad when we are getting ready to go to the pool if we are saying things to ourselves that we would never say to anyone else.  Our brains are amazing, and sometimes unhelpful at times.  Let me explain, our brain has to have some type of story or narrative about everything that happens.

So between the event & conclusion, we must have a story, the problem here is that the story does not have to be accurate for our brain to reward us, it just has to make sense to us. 

Que SFDs that can feel SO convincing but may not be accurate to the situation and more often than not, can tie into our deepest fears or negative image of ourselves in any area.  So if we do poorly on a test it’s easy for our brain to insert a narrative about an insecurity, such as “Now everyone is going to know how stupid you are and that you faked your way into college”.  So when it comes to body image, in a culture that tells us we always have to be changing how we look, it’s easy to see how we could have some SFDs that really sink the emotional ship so to speak. 

Change your story instead of your swimsuit or your body. 

Body image is a tough topic because it often feels overwhelming and hard to change.  It’s not about believing that you look good all the time, it’s believing that your body IS good.  Full stop.  However, it may or may not look at any given time.  It’s about treating your body respectfully & engaging fully in life in the body you are in.  It’s learning to catch those SFDs and challenge them or change them.  It is about talking more compassionately or kindly to ourselves & our bodies. We can do this by putting some compassion around an SFD that we feel we cannot change, at least not in the moment it surfaces.  

We can do that by identifying how painful it is to feel that way about ourselves & pinpointing the context of where that belief came from.  Such as “Wow, that SFD is really painful because it came from (x negative experience) and so it makes sense that it is hitting me really hard.  AND I am trusting that others can accept me and love me for who I am and would want me to participate fully today”. 

We can label the source of the problem as “Wow, my brain is really trying to blame my body for its outburst today” or “My beliefs are really convincing today and I’m trying not to listen to them”. Once again, we’ve learned to change our bodies over the years, not to work on changing our minds, and yet true freedom comes in learning how to do this, it takes time & practice so be patient with yourself.  

We can respond to ourselves the way we would to a friend who is having a hard time. 

We can actually say out loud or in our minds what we would honestly say to a friend who was having a hard time with their own body.  We typically do this by reminding them that they are being hard or unfair to themselves and we remind them that we value them over their body & we want them to join us in having fun that day.  We may give them a hug or try to make them smile in some way.  So don’t hesitate to give yourself a hug or a gentle touch, as cheesy as it may sound in this moment, it really can help us feel comforted and supported.  

We can text a friend and let them know we are in shame.  This can look like “Hey, I’m spinning out in body shame right now.  Remind me that I am loveable as I am” or “……..remind me that I am more than a body”.  

Begin Therapy for Anxiety in Salt Lake City, UT

Learning to see our SFDs & change them will help you feel more calm as you put on that swimsuit & get into summer living.  Changing our beliefs can be hard, but we are here to help.  Reach out to our team of therapists if you feel you could use some support & tools in unpacking beliefs that hold you back.  Start your therapy journey with Inside Wellness by following these steps:

1. Contact us or give us a call 801-699-6161

2. Meet with a caring anxiety therapist

3. Start changing your story!

Other Services Offered with Inside Wellness

Anxiety treatment isn’t the only service Inside Wellness offers support with addressing. Our team is happy to offer support with other forms of mental health support including eating disorder treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

Navigating Perfectionism During College Finals

Tools for Success and Self-Compassion

As college students, we all know the feeling: that tightness in our chest, the racing thoughts, the relentless pressure to excel. Yes, finals season is upon us once again, and for many of us, it brings not only the stress of exams but also the suffocating grip of perfectionism. You might find yourself striving for flawlessness in every assignment, every test, every paper. But what if I told you that perfectionism doesn't have to be your constant companion during finals? What if there were tools and strategies to help you navigate this stressful time with a little more ease and a lot more self-compassion?

5 Ways Perfectionism Can Present During Finals:

Fear of Failure:

Perfectionists often equate failure with personal worth, leading to intense anxiety about performing poorly on exams or assignments.

Procrastination:

The pressure to achieve perfection can sometimes lead to avoidance and procrastination, as the fear of not meeting impossibly high standards becomes overwhelming.

Self-Criticism:

Perfectionists are their own harshest critics, constantly berating themselves for any perceived mistakes or shortcomings.

Burnout:

The relentless pursuit of perfection can result in burnout, leaving perfectionistic students feeling exhausted, overwhelmed, and emotionally drained.

Imposter Syndrome:

Perfectionists may struggle with feeling like frauds, doubting their abilities, and fearing that they will be exposed as inadequate.

Tools to Combat Perfectionism During Finals:

Set Realistic Goals:

Instead of aiming for perfection, set realistic and achievable goals for yourself during finals. Break down tasks into smaller, more manageable steps, and remember to take it one day (or one hour) at a time.

Practice Self-Compassion:

Treat yourself with the same kindness and understanding that you would offer to a friend. This is always harder than it seems but if you wouldn’t say it to your bestie, then maybe it’s not kind or fair to say to yourself.

Challenge All-or-Nothing Thinking:

Perfectionism happens when we fall into the trap of all-or-nothing thinking, believing that anything less than perfect is a failure. Challenge these black-and-white thoughts by acknowledging the gray areas and embracing the concept of progress over perfection. I always remind students that B stands for balance and that C’s get degrees. I know reading that may spark more anxiety but the goal here is to remind yourself that it can be okay if you don’t get the grade you’re hoping for every time.

Focus on Effort, Not Outcome:

Shift your focus away from the end result and toward the effort you put into your work. Value the process of learning and growth rather than fixating solely on the outcome.

Practice Mindfulness:

Incorporate mindfulness practices into your daily routine to help reduce stress and anxiety during finals. Take breaks to practice deep breathing, take a break, and sing a song to help you anchor back into the moment. Perfectionism or anxiety puts us ahead or behind the data, and both lead us to feel much more stressed and to have more extreme thinking.

Seek Support:

Reach out to friends, family members, or a trusted mentor for support during finals. Share your struggles with perfectionism and ask for encouragement and reassurance when you need it most. College is a very different animal than high school or the workforce, so it’s okay if you feel lost & need a reminder that it will all be okay.

Set Boundaries:

Prioritize self-care during finals by setting boundaries around your time and energy. Know when to say no to additional commitments and give yourself permission to take breaks and rest when needed.

Let Go of Comparison:

Avoid comparing yourself to others during finals, perhaps the hardest of them all. The funny thing with college is that it is geared towards a specific type of learning and testing style. So if it’s your jam, that’s awesome, and if it’s not, then that’s okay too. In college finals & grades seem like the measure of success in the real world. And yet, if you surveyed most people in the workforce, it really becomes irrelevant outside of getting into graduate school, etc. What matters is effort, teamwork, and a host of knowledge & skills relevant to your career path.

Perfectionism does not allow for a degree of difficulty to exist, but if you can acknowledge this reality, finals will go smoother for you. The truth is that some finals are better than others, some semesters are easier while others are harder. And as humans sometimes we can do more or less than the finals before this one. Be kind to yourself, study hard, take lots of breaks, eat regularly, and get plenty of sleep…….and then let the chips fall as they may.

Start Working With an Anxiety Therapist in Salt Lake City, UT

If perfectionism and anxiety take over your life and you want to loosen your grip while still doing well, reach out. Inside Wellness can help. Take it from a recovered perfectionist, change is possible, and life can have more ease in it while still striving for excellence. You can start working with a caring therapist by following these simple steps:

1. Call or message us today at 801-699-6161.

2. Learn more about our services and our team.

3. Start finding the right therapeutic fit for you!

Other Services Offered with Inside Wellness

Anxiety treatment isn’t the only service Inside Wellness offers support with addressing. Our team is happy to offer support with other forms of mental health support including eating disorder treatment and body image therapy. Learn more about the support in person or online therapy can offer today by visiting our blog or FAQ today.

When to Turn to Online Resources and When to Seek Therapy for Your Anxiety

Lately, you’ve noticed that your anxiety is kicking up again, and you realize that if you don’t do something, it will start to take over your life. You find yourself thinking about how to get things into a better spot. Do you tell your parents or roommates you are struggling, or simply suffer in silence? Do you google resources and go at this through social media tips or do you find a therapist to help you deal with the many thoughts racing in your head? There are many ways that people can cope with anxiety, so let’s explore the options in front of you.

Online tools may help when you are experiencing the following things:

Feeling Overwhelmed:

It's normal to feel overwhelmed during stressful times in life. Most people feel anxiety when starting a new job, preparing for finals, or making a significant decision in your life. This type of anxiety is short-term and subsides when the circumstances shift. While your stress & worry levels have increased, they feel manageable. You can still fall asleep even if it takes just a little bit longer than normal. You can prepare in a time frame that is normal for the circumstances & focus on that process. You’re appetite and normal routines are still intact. But you still feel a bit thrown off, but you feel like if you had a few tools you’d be able to get by just fine.

Seeking Information to Understand Your Experiences:

If you feel you don’t really understand what anxiety is and or how it is managed, then googling some basics may be of help. Online can be a great way to learn the basics of something so long as you search reputable sources and don’t go down the “rabbit hole” and saturate yourself with information.

Exploring Self-Help Tools:

Online mental health apps, such as Calm or Headspace, meditation-videos, relaxation exercises, and self-help books can be effective tools for managing mild to moderate anxiety symptoms. These resources are easily accessible and can be incorporated into your daily practices.

Seeking Peer Support:

Connecting with other college students who may be experiencing similar challenges can be reassuring and validating. TikTok, IG, and other online platforms may offer some insights into yourself and help you feel understood. They often provide a space for people to feel less alone or understand the different ways anxiety can present. Online can also lead you to resources in your area. Most clients I see are often unaware of the options open to them as college students or therapy benefits through a full-time employer. As per usual, don’t believe everything you see on social media or the internet, many things are accurate and many things are not.

When to Seek Mental Health Therapy for Anxiety:

You should always seek mental health therapy at any point in your journey. The goal of therapy is to help give you support & tools to improve the quality of your life. So if your anxiety is mild, it’s likely that you will only need a short-term therapy approach. If your anxiety is worse than you thought, then therapy time frames will be adjusted accordingly.

Persistent Anxiety Symptoms:

If you're experiencing persistent anxiety symptoms that interfere with your daily functioning, such as difficulty concentrating, disrupted sleep, or avoiding social situations.

Impact on Relationships:

You feel like you are showing up differently in your relationships than in the past. You may find yourself being more agitated than normal or you are not able to be with others and be relaxed and or focused on what’s happening in the moment. It may be that you feel like everything is going okay and you’ll feel better soon, but others are telling you that you are overly worried or stressed.

Changes in Behavior:

You’ve noticed that your daily patterns have changed. You may be experiencing a shift in your appetite or have a constant state of muscle tension or that butterflies-in-your-stomach kind of feeling. You may find yourself feeling more rigid or over-controlling than normal or that the only way you can cope is to not care at all about it.

Decline in Academic Performance:

If your anxiety is significantly impacting your academic performance, such as missing classes, falling behind on assignments, or experiencing difficulty concentrating, seeking therapy can help you address underlying issues and improve your academic success.

What is different with individual therapy vs an online resources approach?

Personalized Treatment:

Mental health therapy offers personalized treatment tailored to your specific needs and challenges. A licensed therapist can help you explore the root causes of your anxiety and develop effective strategies for managing symptoms. They can also help you look at the tools you have already learned to better capture when, how, and why certain tools work in some situations and not in others. They can teach you coping skills, relaxation techniques, and cognitive-behavioral strategies to address anxious thoughts and behaviors.

Safe and Confidential Space:

Therapy provides a safe and confidential space to express your feelings, fears, and concerns without judgment. It's an opportunity to explore your emotions openly and work through difficult experiences with the support of a compassionate professional. Many people find they like this aspect more than they anticipated. They can share the full impact of their anxiety and feel supported without having to talk about it on a daily basis.

Building Resilience:

Through therapy, you can build resilience and develop skills to cope with your current challenges more effectively. Therapy equips you with the tools and resources you need to navigate anxiety and cultivate greater emotional well-being.

Long-Term Benefits:

Investing in therapy for anxiety can yield long-term benefits beyond college or your current job. By addressing anxiety early and developing coping mechanisms that work for you, your overall mental health can be the best it’s ever been. This will set you up for more success when you come up against similar challenges later in your life.

Begin Therapy for Anxiety in Salt Lake City, UT

While online resources can be valuable for coping with mild anxiety symptoms and providing support during times of transition, seeking mental health therapy is essential for addressing persistent anxiety that significantly impacts your life. Life will always have ups & downs in terms of stress levels. You should be able to decide how to weather those challenges. If you are unsure what would best help you at this time, give us a call. We are here to help you see what level of care you may need and we want to help you get relief & resiliency. You can start your therapy journey with Inside Wellness by following these steps:

1. Reach out and give us a call at 801-699-6161.

2. Learn more about our team.

3. Start getting support for your anxiety!

Other Services Offered with Inside Wellness

Anxiety treatment isn’t the only mental health service we offer. We understand that you may experience other issues that you need support with. This is why Inside Wellness offers support with a variety of mental health services. Other services offered include body image counseling, eating disorder treatment, and online Therapy in Utah. Feel free to visit our blog for more helpful information today!