Perfectionism, Body Image, and Swimsuit Season: Coping with the Anxiety of Being Seen

As a mental health professional specializing in eating disorders, body image, and perfectionism, I see a pattern emerge every year as the weather warms up:
Anxiety spikes.
Self-criticism intensifies.
The idea of putting on a swimsuit feels almost unbearable for many.

If you're feeling a wave of dread at the thought of summer and swimsuits, know this: you are not alone, and you are not broken. The intersection of perfectionism and body image challenges can make this season particularly hard, but there are compassionate tools, that you can learn in eating disorder treatment, that can help you cope and even reclaim some joy this summer.

Let’s break it down together.

How Perfectionism Impacts Body Image

Perfectionism is not really about wanting to be "perfect."

At its core, perfectionism is the relentless pursuit of flawlessness, fueled by deep fears of inadequacy, rejection, or unworthiness and an attempt to stay out of shame.

When it comes to body image, perfectionism sounds like:

• “I’ll wear a swimsuit when I lose ___ pounds.”
  

• “I can’t be seen at the pool unless my stomach looks ____________.”
  

• “Everyone will judge me if I have cellulite/stretch marks/scars.”

Perfectionism attaches rigid, impossible standards to how your body should look — standards that no real human body can live up to. And when your body inevitably doesn’t meet these fabricated ideals, it often triggers shame, anxiety, and withdrawal from activities you might otherwise enjoy.

This anxiety can peak during swimsuit season because swimsuits often feel like they "reveal" all the places we’ve been taught to feel shame about. There’s less fabric to hide behind, and perfectionism whispers, "You are not enough."

But the truth? The problem isn’t your body. It’s the unrealistic, perfectionistic standards you’ve absorbed — and you can challenge them.

Why Swimsuit Anxiety Isn't About Vanity

Sometimes people dismiss swimsuit anxiety as “silly” or “vain.”
Let’s be clear: It’s not.

Body image anxiety is deeply connected to basic human needs for acceptance, belonging, and safety. If you have learned that certain bodies are valued more than others — and especially if you have internalized perfectionism — it makes sense that showing your body in public can feel like you're exposing yourself to judgment, exclusion, or criticism.

Swimsuit anxiety isn’t about vanity.
It’s about vulnerability.
It’s about fear.
It’s about wanting to be accepted as you are — and fearing you won't be.

Understanding this deeper emotional layer can actually soften some of the shame you might be feeling. It’s not that you’re being "superficial." It’s that you're human.

Coping Tools: Reclaiming Summer Joy From Perfectionism

The good news is that you don't have to stay trapped in perfectionistic anxiety this summer.
You can take small, compassionate steps to challenge body image perfectionism and feel freer. Here’s how:

1. Shift Your Focus From Appearance to Experience

Perfectionism keeps your mind hyper-focused on how you look to others.
Try this instead: Shift your attention to how you feel and what you experience.

Before you go to the pool, ask yourself:

• What do I want to experience today? (Fun? Connection? Relaxation?)
  

• What memories do I want to create?
  

• How do I want to feel in my body — not look, but feel? (Free? Refreshed? Playful?)

When you root your day in experience, not appearance, you create a new definition of success: joy, connection, and presence, not perfection.

2. Practice "Body Neutrality"

Instead of forcing yourself to love your body in a swimsuit (which can sometimes feel fake or overwhelming), aim for body neutrality.

Body neutrality sounds like:

• "My body lets me swim, play, and laugh today."
  

• "My body doesn’t need to look a certain way to deserve to be here."
  

• "I don’t have to like how I look today to treat myself with kindness."

The goal isn't to love every part of your body all the time — it's to live your life without letting appearance rule you.

3. Use Anxiety Management Tools Before and During Events

Swimsuit anxiety activates your nervous system. Help your body feel safer by using concrete anxiety-reducing techniques:

• Grounding Techniques: Press your feet into the ground. Feel your breath move in and out. Anchor yourself to your body’s strength and presence.
  

• Affirmations: Choose a mantra like, “I deserve to enjoy today,” or, “I am allowed to take up space.” Repeat it as often as you need.
  

• Support System: Attend events with people who value you for who you are, not how you look. Safe, supportive company matters.
  
  

These small but powerful tools signal to your brain: It’s safe to be here. I can tolerate this discomfort.

4. Wear a Swimsuit That Honors Your Comfort

You do not have to squeeze into something that feels physically or emotionally uncomfortable just to meet a standard.

• Choose a swimsuit that feels good on your body.
  

• Try different cuts, styles, or layers (like a rash guard or swim skirt) if they help you feel more secure.
  

• Give yourself permission to prioritize comfort over "trends" or "rules."

Your swimsuit should be a tool for accessing life, not a test you have to pass.

5. Challenge Perfectionistic Thinking With Self-Compassion

When you hear perfectionistic thoughts like, "I can't be seen like this," practice pausing and asking:

• Is this thought helping me live the life I want?
  

• Would I say this to someone I love?
  

• Can I offer myself a little more kindness in this moment?
  

You are not a “before” picture. You are a living, breathing human who deserves to enjoy her life now — not 10 pounds from now, not when you’re "perfect," not someday. Now.

Every time you challenge a perfectionistic body image thought with compassion, you weaken perfectionism’s grip and strengthen your own inner trust.

Final Thoughts: You Are More Than a Swimsuit

If you take one thing from this, let it be this:
Your worth was never meant to be measured by your reflection.

Perfectionism and anxiety will try to tell you that you are only worthy when you look a certain way.
Healing reminds you that you are worthy because you exist.

You don't need to earn your way into summer.
You don't need to have the "perfect body" to belong at the pool or beach.
You already belong — as you are, today.

If swimsuit anxiety feels overwhelming this season, know that it’s okay to seek help. Therapy, such as eating disorder treatment, can be a powerful place to work through perfectionism, body image challenges, and the deeper fears beneath them. You deserve support that honors your full humanity, not just your surface.

Here’s to making this summer less about self-criticism — and more about living.

If you’re ready for support  reaching out to a specialized therapist can be Give us a call, we are here to help 801-699-6161 or www.insidewellnes.com 

Start Eating Disorder Treatment in Utah

If the thought of swimsuit season brings up anxiety, self-criticism, or shame, you’re not alone. Perfectionism and body image struggles can feel overwhelming—but you are not beyond help. And you are absolutely deserving of care through compassionate, comprehensive eating disorder treatment.

Whether you’ve been silently struggling or just beginning to recognize the signs, you don’t have to face this alone. There’s a team of eating disorder professionals—physicians, therapists, dietitians—ready to support you. Healing isn’t about achieving a “perfect” body. It’s about finding freedom. Here’s how you can get started:

• Book a free consultation or contact us at 801-699-6161

• Meet with a caring and experienced eating disorder therapist

• Start supporting your mental and physical health with Inside Wellness!

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

Eating disorder treatment is not the only service offered by Inside Wellness. We are happy to provide a variety of other mental health services, including anxiety counseling, body image therapy, and online therapy in Utah. Discover the support and benefits that in-person or online therapy can offer by visiting our blog or FAQ today.

How Eating Disorders Impact the Body—And Why It’s Never Too Late to Heal

As an eating disorder specialist and therapist, I’ve worked with many individuals who believed they “weren’t sick enough” to deserve help. Many of these beliefs come from common cultural misconceptions about what someone with an eating disorder “looks like”.

People often believe that for someone to have an eating disorder, they must have rapid and extreme weight loss resulting in a visibly underweight body type. This is wildly inaccurate. While it can happen this way, the vast majority of people with severe eating disorders are in bodies of all shapes and sizes. Many have not experienced a significant shift in weight because their bodies have adapted to the change in food patterns.

Let’s break down how eating disorders affect different systems in the body, and why it’s never too late to seek eating disorder treatment and start the healing process.

The Heart: A Silent Victim

One of the most concerning impacts of eating disorders is on the cardiovascular system. Malnutrition, whether from restriction, purging, binge eating, or binge-purge cycles, can cause heart irregularities, including atrophy. This means the heart muscle literally shrinks. It becomes weaker and more vulnerable to arrhythmias (irregular heartbeats) and even sudden cardiac arrest.

Bradycardia (a dangerously slow heart rate) is a common finding in those with anorexia nervosa. It’s often seen as a sign of “fitness” by the individual. In reality, it’s a protective mechanism of the body conserving energy in the face of starvation. In Sick Enough, Dr. Gaudiani describes how even mild to moderate restriction can cause heart complications. Even in those who do not appear medically underweight.

But here’s the good news: the heart is remarkably resilient. With nutritional rehabilitation and sustained treatment, heart function can improve dramatically.

The Gastrointestinal System: Slowed and Suffering

Many people with eating disorders experience chronic constipation, bloating, early fullness, and abdominal pain. These symptoms are not “in your head.” They’re the result of slowed gastrointestinal motility due to malnutrition. The stomach empties more slowly, the intestines become sluggish, and digestive enzymes decrease.

Laxative abuse, often present in bulimia nervosa, can cause long-term damage to the colon and electrolyte imbalances. Purging through vomiting not only damages the esophagus but also disrupts the normal acid-base balance in the body. Sometimes dangerously so.

Dr. Gaudiani emphasizes that gastrointestinal distress is often a key driver of continued eating disorder behaviors. Patients restrict or purge to avoid painful bloating or discomfort. Treatment that addresses both refeeding and symptom management is essential for healing the gut and breaking the cycle.

Hormonal Chaos: Disruption Across the Board

One of the body’s first responses to starvation is shutting down non-essential systems to conserve energy. This includes the reproductive system. Many people with eating disorders experience amenorrhea (loss of periods),

The absence of menstruation is not just about fertility. It signals that the body is in survival mode. Low estrogen levels also contribute to early-onset osteoporosis. Dr. Gaudiani’s work underscores that you don’t need to be underweight to experience hormonal dysregulation. Even in larger bodies, chronic restriction can disrupt hormones like cortisol, thyroid hormone, and sex hormones.

With adequate nutrition and consistent treatment, hormonal health can return. However, the longer the restriction continues, the more difficult it becomes to restore. That’s why it’s essential to seek and maintain eating disorder recovery.

Bone Health: Damage That Starts Young

Bone loss is one of the more insidious consequences of eating disorders. It often occurs silently and becomes irreversible if not caught early. Peak bone mass is typically achieved in the late teens to early twenties. This window is often compromised in individuals with eating disorders.

As Dr. Gaudiani outlines, restrictive eating, amenorrhea, and low body weight are a dangerous combination for bone density. Unfortunately, lost bone mass is difficult to regain, even after recovery. This makes early intervention especially critical in young patients.

But even in later years, stopping bone loss and improving stability is possible. Eating disorder recovery includes nutritional rehabilitation, weight restoration, and sometimes medication. It’s not too late to care for your bones.

The Brain: Cognition, Mood, and Identity

Perhaps one of the most misunderstood effects of eating disorders is their impact on the brain. Starvation alters brain function. Individuals often become obsessive, anxious, and depressed. They may experience brain fog, poor concentration, and a distorted sense of self.

Dr. Gaudiani describes the “eating disorder voice” as a neurobiological phenomenon. It gets louder the longer the brain is malnourished. Thoughts become rigid, fear-based, and compulsive. It’s not weakness or vanity—it’s biology.

The beautiful part? The brain, like the heart, is incredibly neuroplastic. With adequate food, compassionate support, and therapy, people can reconnect to their true selves. Their cognitive flexibility returns, emotions stabilize, and joy becomes accessible again.

You Don’t Have to “Hit Rock Bottom” to Deserve Help

A pervasive myth in eating disorder culture is that unless you're severely underweight or hospitalized, you're not "sick enough" to seek treatment. But the reality is: if your relationship with food is interfering with your life, your joy, your health, or your identity, you are sick enough.

Eating disorders are the second-deadliest psychiatric illness after opioid use disorder. They do not discriminate by weight, age, gender, or race. And they are treatable.

Hope for Healing: Thoughts From an Eating Disorder Therapist

Recovery is not easy. It often means confronting fear foods, gaining weight, resting more, and grieving the identity the eating disorder gave you. But it is possible—and it’s absolutely worth it.

Your body is more resilient than you think. Your brain can rewire. Your heart can heal. Your gut can recover. And your life can become joyful, free, and full again.

Start Eating Disorder Treatment in Utah

Whether you’re just beginning to question your relationship with food or you’ve been struggling for years, it’s not too late. You are not beyond help. And you are absolutely deserving of care through comprehensive eating disorder treatment.

If you’re ready to take the first step, know that there is a team of eating disorder professionals—physicians, therapists, dietitians—ready to walk with you. Recovery isn’t just about food. It’s about reclaiming your life. Here’s how you can get started:

• Book a free consultation or contact us at 801-699-6161

• Meet with a caring and experienced eating disorder therapist

• Start supporting your mental and physical health with Inside Wellness!

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

Eating disorder treatment is not the only service offered by Inside Wellness. We are happy to provide a variety of other mental health services, including anxiety counseling, body image therapy, and online therapy in Utah. Discover the support and benefits that in-person or online therapy can offer by visiting our blog or FAQ today.

Perfectionism in Love: How It Shows Up in Dating & Marriage—and What to Do About It

Perfectionism can be a sneaky saboteur. It often shows up in our careers, creative pursuits, and personal goals—but what many people don’t realize is how perfectionism can quietly weave its way into our relationships too.

If you’re someone who holds yourself to incredibly high standards—or you’re partnered with someone who does—you may already know how this can play out. And while striving for excellence isn't inherently a bad thing, perfectionism takes it to an unhealthy level. It can create emotional distance, chronic dissatisfaction, and ongoing pressure for both people in the relationship.

So let’s unpack what perfectionism is, how it shows up in romantic relationships, and what both partners can do to experience more connection, compassion, and ease.

What is Perfectionism, Really?

Perfectionism is more than just “liking things a certain way.” At its core, it’s a belief that our worth is dependent on being—or appearing—flawless or being “the best”. It is a mix of anxiety meets shame and often involves:

• An intense fear of failure or making mistakes

• Harsh self-criticism

• Unrealistic expectations (of self, others, or both)

• Chronic dissatisfaction—even when things go well

• A need to control outcomes to feel safe

Not only can perfectionism lead to burnout, but it’s also a covert form of shame and anxiety. And shame is the fear of disconnection- an emotion we are hardwired to avoid since it’s a warning signal that we might be doing something that can get us “kicked out of the club” or social group. And from a survival standpoint, staying connected to our families or communities was essential to our well-being or even vital to our physical survival.

During childhood, we receive various data points about our environments, the expectations therein and we receive feedback as well. Oftentimes, those most susceptible to perfectionism may have received praise or positive feedback for acting or excelling in certain ways. This feedback, if deeply internalized or demanded of them, can quickly turn into identity-based patterns where perfectionism can thrive. Over time, we internalize the belief: “If I’m perfect, I’ll be safe and loved.”

But perfectionism is a trap, as perfection is a constantly moving target. And when we bring this mindset into our romantic relationships, things can get complicated.

How Perfectionism Shows Up in Dating

If you're a perfectionist, dating might feel like a minefield. You may:

• Obsess over saying the “right” thing

• Avoid vulnerability for fear of rejection

• Overanalyze texts, dates, and interactions

• Hold potential partners to high or idealized standards

• Feel anxiety when a date doesn't go perfectly

• Struggle to commit because no one ever feels “good enough”

From the outside, you might seem confident and put-together. But inside, there may be a constant hum of anxiety, self-doubt, and pressure to perform as you attempt navigate perfectionism on a daily basis.

If you’re dating a perfectionist, you might feel confused or even intimidated. Maybe you sense they’re holding back, or that you’re being evaluated. You may find it hard to relax, fearing you’ll do something “wrong” and be written off.

How Perfectionism Shows Up in Marriage

Perfectionism doesn’t magically disappear once you’re married—in fact, it can intensify. Here’s how it might show up:

• Emotional Distance: The perfectionist may struggle to be fully vulnerable, fearing judgment or shame.

• Criticism: They may hold their partner to impossible standards, nitpicking or correcting often, not out of malice, but rooted in anxiety (or fears of being judged by others-cue shame).

• Control: A perfectionist might want things done their way—parenting, finances, chores, communication.

• Resentment: Over time, the perfectionist may feel frustrated their partner doesn’t meet their expectations. The partner may feel like they can never measure up.

For the partner who’s not a perfectionist, this can feel like walking on eggshells. You may feel unappreciated, not good enough, or constantly corrected. It can wear on your confidence and the emotional safety of the relationship.

To the Perfectionist

No one is asking you to stop caring or striving to do your best. Your truest self and those who love you are hoping that you can identify what is happening inside of this pursuit. Oftentimes, people who are stuck in a perfectionist pattern often feel certain ways in their relationships. You may:

• Feel chronically anxious or dissatisfied in the relationship.

• Struggle to enjoy the moment because you're always scanning for what's wrong.

• Beat yourself up over small mistakes or conflicts.

• Crave closeness but fear being truly seen, flaws and all.

• Secretly feel like a failure, even when you’re trying your best.

So, how can you unhook yourself from these patterns?

1. Name the pattern: Awareness is the first step. Notice when your inner critic shows up—are you setting impossible standards? Are you withholding love (from yourself or your partner) unless things feel “just right”?

2. Practice self-compassion: Perfectionism often masks deep shame or fear. Learn to speak to yourself kindly, especially when you feel you’ve messed up.

3. Challenge unrealistic expectations: Ask yourself, “Is this standard truly necessary? Is it helping or hurting my relationship?”

4. Let your partner in: Vulnerability builds intimacy. Share your fears, struggles, and insecurities instead of trying to hide them.

5. Celebrate progress, not perfection: Relationships are messy, imperfect, and full of learning. And that’s okay.

Tips for the Partner of a Perfectionist

1. Don’t take it personally: Their criticism or control is likely more about their own anxiety than your shortcomings.

2. Speak up with kindness: Let them know how their perfectionism impacts you, using “I” statements (e.g., “I feel discouraged when my efforts aren’t acknowledged”).

3. Encourage vulnerability: Create a safe space for your partner to share without fixing or judging.

4. Set boundaries: If their expectations are unrealistic or hurtful, it’s okay to lovingly say, “I can’t meet that standard, and I won’t compromise my well-being trying to.”

5. Affirm the good: Many perfectionists rarely hear they’re enough. Gentle reminders can go a long way.

The Truth: You Don’t Need to Be Perfect to Be Loved

Perfectionism tells us love must be earned through achievement, control, or flawlessness. But real intimacy is built on authenticity, acceptance, and grace. The irony? The more we try to be perfect, the more we block the very connection we crave.

If you're struggling with perfectionism in your dating life or marriage, you’re not alone—and you don’t have to stay stuck in this cycle.

A qualified anxiety therapist can help you unravel the roots of anxiety and perfectionism, challenge harmful patterns, and learn to build healthier, more fulfilling relationships. Whether you're the perfectionist or the partner, healing is possible.

Start Perfectionism Treatment in Utah

If you’re ready to stop letting perfectionism and anxiety steal the joy from your relationships, reach out to a licensed perfectionism therapist in Provo, UT. You deserve a love that makes space for the whole, imperfect you. You can seek support with Inside Wellness by following these simple steps:

• Book a free consultation or give us a call at 801-699-6161

• Meet with a caring and experienced perfectionism therapist

• Start supporting your mental wellness today!

Other Services Inside Wellness Offers in Provo and Salt Lake City, UT

Perfectionism and anxiety treatment are not the only services offered by Inside Wellness. We gladly provide other forms of mental health support, including eating disorder treatment, body image therapy, and online therapy in Utah. Learn more about the encouragement and benefits in-person or online therapy can offer by visiting our blog or FAQ today.

How Your Brain Functions During an Eating Disorder

Eating disorders are often viewed through a physical lens—weight changes, nutritional deficiencies, and physical impact on bone or organ health. 

The brain, an organ that requires a steady supply of nutrients to function optimally, is profoundly impacted by disordered eating patterns & inadequate caloric intake. Understanding these effects can help individuals with eating disorders, as well as their loved ones, recognize the importance of seeking proper treatment.

Dr. Jennifer Gaudiani, a leading expert in eating disorder medicine and author of Sick Enough, describes in detail how malnutrition and disordered eating can alter brain function, cognition, and emotional regulation. While this topic can be overwhelming, learning about it with compassion rather than fear can help individuals better understand their experiences and work toward recovery.

1. The Brain on Starvation: What Happens When the Body Lacks Nutrition?

The human brain makes up about 2% of total body weight but consumes approximately 20% of daily energy intake. When someone is restricting food, whether through intentional dieting, anorexia nervosa, or another disordered eating pattern, the brain doesn’t get the fuel it needs. Over time, this lack of nutrients has significant consequences.

• Cognitive Fog and Difficulty Concentrating: Without enough energy, brain function slows down. This can make tasks that once felt easy—reading, problem-solving, or even holding a conversation—seem exhausting or frustrating.

• Obsessive Thoughts About Food: Interestingly, the brain’s survival instinct kicks in when it isn’t receiving enough nutrients. Research has shown that individuals who are deprived of food often become preoccupied with thoughts of eating, meal planning, or food-related rituals. 

• Memory and Learning Impairments: Studies have found that malnutrition can shrink certain areas of the brain, including the hippocampus, which is responsible for memory and learning. This can make it difficult to retain new information, a challenge for students trying to keep up academically.

2. The Emotional Toll: Anxiety, Depression, and Irritability

The effects of eating disorders aren’t just cognitive; they deeply affect emotional regulation as well.

• Increased Anxiety and Depression: Malnutrition disrupts neurotransmitter balance, leading to increased anxiety and depressive symptoms. Many individuals with eating disorders experience heightened fear, guilt, or sadness, often feeling stuck in a cycle they can’t break.

• Irritability and Mood Swings: The brain relies on stable blood sugar levels to regulate mood. When food intake is inconsistent, blood sugar levels fluctuate, leading to increased irritability, anger, or emotional outbursts.

• Loss of Interest in Socialization: Many people with eating disorders withdraw from social activities, not only due to anxiety around food but also because of reduced energy and interest in activities that once brought joy. This isolation can further exacerbate feelings of loneliness and depression.

3. The Gut-Brain Connection: Why Digestion and Mental Health Go Hand in Hand

A growing body of research highlights the deep connection between gut health and brain function. The gut contains millions of neurons and communicates directly with the brain via the vagus nerve. When someone is engaging in disordered eating behaviors, this gut-brain connection is disrupted.

• Slowed Digestion and Gastrointestinal Distress: When the body is in a malnourished state, it prioritizes essential functions like keeping the heart beating, often slowing down digestion in the process. This can lead to bloating, constipation, and nausea, which can further reinforce disordered eating behaviors.

• Disrupted Hunger and Fullness Cues: The brain and gut communicate to regulate hunger and satiety. When someone restricts food for an extended period, their body may stop sending proper hunger signals, making it difficult to recognize when they need nourishment. Conversely, binge-like eating episodes may occur as the body tries to compensate for prolonged restriction.

• Impact on Serotonin Levels: Around 90% of serotonin, a neurotransmitter responsible for mood regulation, is produced in the gut. Disruptions in eating patterns can negatively impact serotonin production, contributing to increased feelings of depression and anxiety.

4. Long-Term Neurological Effects: Are They Reversible?

Many individuals worry about whether the brain damage caused by an eating disorder is permanent. While prolonged malnutrition can lead to changes in brain structure, research shows that with proper refeeding and treatment, the brain has an incredible ability to heal.

• Gray Matter Loss and Recovery: MRI studies on individuals with anorexia nervosa have shown a reduction in gray matter volume, which can affect cognition and emotional regulation. However, with weight restoration and proper nutrition, these changes are typically reversible.

• Rebuilding Neural Pathways: Just as the brain adapts to malnutrition, it can also adapt to recovery. Engaging in consistent, adequate nutrition allows the brain to rebuild and restore normal functioning over time.

• The Role of Therapy and Support: In addition to physical healing, therapy (such as cognitive-behavioral therapy and nutrition counseling from an eating disorder expert) can help individuals retrain their thought patterns and develop a healthier relationship with food.

5. Moving Toward Healing: Steps to Support Brain Health in Recovery

If you or someone you know is struggling with an eating disorder, it’s important to know that recovery is possible. Supporting brain health through proper nourishment and self-care can play a key role in healing.

• Consult with Eating Disorder Specialists or Facility:  Call any reputable eating disorder program of provider & ask for an assessment. They will give a recommendation for the level of care needed to safely help you do nutritional restoration & treatment. You are not obligated to use them as your provider but they can give you resources & recommendations to consider.

• Prioritize Regular, Balanced Meals: Eating consistently throughout the day ensures that the brain receives a steady supply of energy. This can improve cognitive function, mood stability, and emotional resilience. This should be done in tandem with a eating disorder dietician because there are many associated and even fatal risks of this being done too slowly, too quickly, or in certain ways.  

• Seek Professional Support: Working with a registered dietitian, therapist, or medical professional specializing in eating disorders can provide individualized guidance for recovery.

• Practice Self-Compassion: Recovery is not linear, and setbacks are part of the process. Being kind to yourself and recognizing progress, no matter how small, is essential.

Final Thoughts: A Compassionate Perspective on Brain Health and Eating Disorders

Understanding how eating disorders impact the brain is not meant to create fear or shame but rather to empower individuals with knowledge. The brain is incredibly resilient, and with the right support, healing is entirely possible. If you or someone you love is struggling, reaching out for help is a powerful step toward reclaiming not just physical health, but mental and emotional well-being as well.

Start Eating Disorder Treatment in Provo, UT

You are not alone in this journey, and your brain—and your body—deserve the nourishment and care they need to thrive. You can seek support 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 supporting your brain health today!

Other Services Offered with Inside Wellness

Eating disorder treatment is not the only service offered by Inside Wellness. We are 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.

Perfectionism & Burnout: How to Stop Running on Empty

If you’re a high-achieving college student, you probably know the feeling: pushing yourself to excel in every class, saying yes to every opportunity, and constantly striving to be the best version of yourself. You work hard because you want to succeed—but at what cost?

Perfectionism often masquerades as ambition, making it seem like a strength. And in some ways, it is. Your high standards push you to achieve incredible things. But when those standards become impossible to meet, perfectionism can turn into a relentless, exhausting cycle that leads straight to burnout. If you’ve ever felt drained, overwhelmed, or like you’re running on empty despite giving your all, perfectionism might be the culprit.

The Link Between Perfectionism and Burnout

Burnout isn’t just about feeling tired—it’s deep exhaustion, both mental and physical, caused by prolonged stress. Perfectionists are especially prone to burnout because they often set unrealistic expectations, fear failure, and struggle to rest. If you find yourself constantly:

• Rewriting essays multiple times even though the first draft was already great

• Saying yes to every club, internship, or leadership role because you feel like you should

• Feeling guilty when you take breaks or don’t check everything off your to-do list

• Beating yourself up over a 90% because it wasn’t a 100%

• Struggling to relax because you feel like you’re falling behind

…then you might be experiencing perfectionism-driven burnout.

The problem is that perfectionism convinces you that you’re never doing enough. And when your self-worth is tied to achievement, even your successes don’t feel satisfying—they just raise the bar higher. This constant pressure can leave you feeling exhausted, anxious, and unmotivated.

The good news? You don’t have to live like this.

Here are some practical ways to break the cycle and protect yourself from burnout while still striving for excellence.

1. Redefine Success (Hint: It’s Not Just About Being Perfect)

Perfectionists tend to have an all-or-nothing mindset. You might think, If I’m not the best, then I’ve failed. But real success isn’t about being flawless—it’s about learning, growing, and making progress.

Try shifting your focus from perfect to excellent. Excellence allows for mistakes, learning curves, and flexibility. Instead of aiming for perfection on every assignment, ask yourself: Did I learn something? Did I do my best within reason? If the answer is yes, that’s a win.

2. Set Boundaries with Your Inner Critic

Your inner critic is that voice in your head that says, You’re not working hard enough. You could’ve done better. You should be doing more.

Instead of letting it run the show, practice talking back to it. When that critical voice pops up, challenge it:

• Would I say this to a friend?

• Is this actually true, or just fear talking?

• Is this thought helping me or hurting me?

By recognizing that your inner critic isn’t always right, you can start to create mental space for self-compassion and realistic expectations.

3. Learn to Rest Without Guilt

Perfectionists often feel like they have to earn rest. But the truth is, rest isn’t a luxury—it’s a necessity. Just like you wouldn’t expect your phone to work on 1% battery, you can’t expect your brain to function at full capacity without recharging.

Start incorporating intentional breaks into your schedule:

• Take 10-minute breaks between study sessions.

• Schedule non-negotiable downtime, like a movie night or coffee with friends.

• Prioritize sleep—pulling all-nighters isn’t a badge of honor, it’s a fast track to burnout.

You are allowed to rest. In fact, you need to rest in order to do your best work.

4. Embrace “Good Enough” Work

Perfectionists often spend twice as long on assignments, reworking things that were already great. But not everything needs to be perfect—sometimes good enough really is enough.

Give yourself permission to:

• Stop editing that paper after two rounds of revisions instead of five.

• Submit a project that meets the requirements without obsessing over every detail.

• Accept that sometimes, doing well is better than trying (and failing) to be flawless.

Your time and energy are valuable—use them wisely.

5. Ask for Help When You Need It

Perfectionists often feel like they have to handle everything alone. But burnout thrives in isolation. If you’re struggling, reach out for support:

• Talk to a trusted friend or mentor.

• Visit your college’s counseling center.

• Let a professor know if you’re overwhelmed.

Asking for help doesn’t mean you’re weak—it means you’re human. And the strongest, most successful people know when to lean on others. Perfectionism can affect your relationships and your own well-being, so remind yourself that it’s okay to ask for help when you need it.

Final Thoughts: You Are More Than Your Achievements

At the end of the day, you are so much more than your GPA, resume, or accomplishments. Your worth isn’t defined by how many leadership roles you hold or how perfect your work is. It’s defined by who you are as a person—your kindness, your resilience, your passion.

Burnout isn’t a badge of honor. And perfectionism, while tempting, isn’t a sustainable way to live. You can be successful without running yourself into the ground. By setting healthier expectations, learning to rest, and embracing imperfection, you’ll not only protect your well-being—you’ll actually set yourself up for a more fulfilling, balanced life.

So take a deep breath, let go of that impossible standard, and remind yourself: you are already enough.

Start Addressing Burnout, Perfectionism and Anxiety in Provo, UT

If perfectionism and burnout are leaving you exhausted, it's time to break the cycle. You don’t have to do it alone. Whether you're struggling with burnout, setting healthier boundaries, or learning to embrace rest, Inside Wellness can help you find balance and reclaim your well-being. Reach out today by following these simple 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 that Inside Wellness offers. Other mental health services include eating disorder treatment and body image therapy. Learn more about the support in person or online therapy can offer. Visit our blog or FAQ today.

The Perfectionism Trap: Understanding It and Learning to Let Go

Have you ever felt like nothing you do is quite good enough? Maybe you spend hours rewriting an email at work, feeling like it still doesn’t sound “right.” Or maybe you avoid starting a big project because you’re afraid it won’t turn out exactly as you imagined.

That, my friend, is perfectionism at work.

Perfectionism isn’t just about “trying to do your best.” It’s about tying your self-worth to flawless performance and feeling like anything less than perfect is unacceptable. It’s exhausting, anxiety-inducing, and—ironically—often leads to procrastination, burnout, and self-doubt.

Let’s take a deep dive into the core of perfectionism, how it shows up in different areas of life, and, most importantly, how you can start breaking free through self-compassion.

The Core Tenets of Perfectionism

At its core, perfectionism is driven by the belief that:

Mistakes = Failure: There’s no room for getting things wrong or learning through trial and error. If it’s not perfect, it’s not worth doing.

Your Worth Is Tied to Your Achievements: You feel like you’re “only as good” as your latest success. If you don’t excel, you fear others will think less of you—or worse, you’ll think less of yourself.

Control is Everything: Perfectionists often try to control outcomes, whether that’s by obsessively checking work, avoiding risks, or delaying decisions until they feel completely “ready” (which never really happens).

There’s a Constant Fear of Judgment: You don’t just want to succeed—you want to be seen as successful, competent, and put-together at all times. The idea of others seeing your flaws or struggles feels unbearable.

Rest Feels Undeserved: Relaxing feels like slacking off. You think, “I’ll rest when I’ve accomplished everything on my list.” But that list is never-ending.

While these beliefs might seem like they push you toward success, they often backfire, leading to:

• Procrastination (because if it can’t be perfect, why start?)

• Burnout (because perfectionism is a full-time job)

• Low self-worth (because you never feel “good enough”)

• Anxiety and avoidance (because failure feels catastrophic)

Now let’s see what perfectionism actually looks like in everyday life.

How Perfectionism Shows Up in Different Life Stages

The College Student: The Fear of Getting it Wrong

Meet Sarah. She’s a college sophomore who spends hours perfecting her essays before turning them in. If she gets an A-, she spirals into self-doubt, convinced she’s not as smart as she thought.

When studying for exams, she spends so much time re-reading every chapter that she never finishes her study plan. Her anxiety keeps her up late, and even when she does get good grades, she feels like she should have done more.

How Perfectionism Holds Her Back:

• She struggles with procrastination because she doesn’t want to start assignments unless she’s sure they’ll be great.

• She overworks herself, but no matter how much she does, she never feels truly satisfied.

The Young Professional: Hustling for Approval

Now meet Jake. He’s a young marketing professional in his first full-time job. Every email he writes goes through multiple drafts because he’s terrified of sounding unprofessional. He volunteers for every project—even when he’s overwhelmed—because he wants to prove himself.

At meetings, he hesitates to share ideas in case they’re not “perfect.” He replays conversations in his head, wondering if he said anything that made him look incompetent.

How Perfectionism Holds Him Back:

• He’s constantly second-guessing himself, which slows down his work.

• He takes on too much, fearing that saying “no” will make him look bad.

• He’s afraid to take risks or speak up, even when he has great ideas.

The Parent: The Pressure to Be Everything

Finally, meet Lisa. She’s a mother of two who feels like she’s failing if she’s not doing everything “right.” She reads parenting blogs obsessively, trying to make sure her kids eat the healthiest meals, get the best education, and never experience any struggle.

She compares herself to other moms on social media, feeling guilty if she loses her patience or doesn’t plan picture-perfect family outings. If her child struggles in school or has a meltdown, she blames herself, wondering if she should have done more.

How Perfectionism Holds Her Back:

• She struggles to relax and feels like she’s “doing enough.”

• She’s hard on herself for things that are outside of her control.

• She puts everyone else first but never gives herself grace.

How to Challenge Perfectionism Through Self-Compassion

Perfectionism can feel like a heavy burden, but the good news is you don’t have to stay stuck in it. The antidote? Self-compassion.

Self-compassion means treating yourself with the same kindness, patience, and understanding that you would offer a friend. It’s about embracing imperfection and realizing that your worth isn’t tied to how “perfect” you are.

Here are a few practical ways to start challenging perfectionism with self-compassion:

1. Talk to Yourself Like You Would a Friend

Would you tell your best friend, “You’re such a failure because you made a small mistake”? No? Then why say it to yourself?

When you catch yourself in self-criticism mode, ask:
“What would I say to a friend in this situation?”
Then say that to yourself.

2. Embrace “Good Enough”

Instead of striving for 100% perfection, aim for 80% progress. Done is better than perfect. Improvement matters more than flawlessness.

Ask yourself:

• Is this actually not good enough, or am I holding myself to an impossible standard?

• What would happen if I let this be “good enough” and moved on?

3. Accept Mistakes as Growth Opportunities

Perfectionists fear failure, but mistakes are a normal part of learning.

Instead of saying “I failed”, try:
“I’m learning.”
“This didn’t go as planned, but what can I take from it?”

Mistakes don’t define you. They help you grow.

4. Challenge the “All-or-Nothing” Thinking

Perfectionists tend to see things in black and white—it’s either perfect or a failure. Challenge that by asking:

“Did I really fail, or did I just not meet my impossible standard?”
“Is this really a disaster, or is it just uncomfortable?”

There’s a whole gray area between perfect and failure—and that’s where real life happens.

5. Give Yourself Permission to Rest

You don’t need to earn rest by “doing enough.” You are worthy of rest and joy simply because you exist.

Ask yourself:

• Would I tell someone else they don’t deserve to take a break?

• How can I allow myself to rest without guilt?

Final Thoughts: Progress Over Perfection

Perfectionism might feel like a badge of honor, but in reality, it’s a heavy chain that keeps you stuck. Real success comes from embracing imperfection, taking risks, and giving yourself grace.

So today, take a deep breath and remind yourself:
You are already enough.
You are allowed to be a work in progress.
You don’t have to be perfect to be worthy, loved, and successful.

Because you are.

Start Overcoming Perfectionism and Anxiety With Therapy for Anxiety in Utah

If you struggle with perfectionism, anxiety, or just feel like you’d like some help learning how to put self-compassion into action, reach out and give us a call at 801-699-6161. Our team is ready to provide support in overcoming perfectionism, you don’t have to navigate it alone. You can start your therapy journey with Inside Wellness by following these 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.

Overcoming A Specific Anxiety Trigger: How Different Therapy Approaches Can Help

In this blog, we will be choosing one example of a common anxiety trigger to show how the varying therapy modalities would approach the treatment of this type of anxiety. 

There are many ways in which we can all have specific things in our lives that can bring in mild, moderate, severe, or even debilitating levels of anxiety.  Learning ways to help your fears & negative experiences fade into the background is always worth pursuing.  Most of the time, people want to understand what type of therapist to see & what approach they think may work best for them with anxiety.  

Different approaches may be better for some situations than others.  Some anxiety is more general, and some is more specific.  We will be outlining the different modalities specific to a singular trigger, the fear of dogs. If just reading that evokes high emotion, give yourself permission to stop reading, seek support, and reach out for help.  Therapy can make things easier; you do not have to suffer in fear & avoidance.

If you've ever found yourself crossing the street to avoid a dog or feeling your heart race at the sound of barking, you're not alone.

Anxiety around dogs—whether from a past negative experience or an unexplained fear—can be overwhelming and limiting. The good news? There are several effective therapy approaches that can help you regain control and feel more at ease.

Let’s break down some of the most effective therapeutic methods for anxiety and how they might be used to help someone overcome their fear of dogs.

Cognitive-Behavioral Therapy (CBT): Changing Fear-Based Thoughts

CBT is one of the most well-researched and effective treatments for anxiety. It works by identifying and challenging unhelpful thought patterns that fuel fear.

Example: Imagine someone has an ingrained belief that “All dogs are dangerous and will bite me.” A CBT therapist would help the person recognize that while some dogs can bite, the majority are friendly. The therapist might introduce evidence to counter this fear, such as statistics on how rare dog attacks are or stories of positive dog encounters. Over time, the person learns to replace fearful thoughts with more balanced ones, such as, “Most dogs are friendly, and I can learn how to read their body language to feel safer.”

Exposure Therapy: Facing the Fear Gradually

This therapy is all about slowly and systematically exposing a person to their fear in a controlled way so their brain stops perceiving it as a threat.

Example: A therapist might first ask the person to look at pictures of dogs, then watch videos of calm dogs, and then observe a real dog from a distance. Step by step, the exposure increases—maybe walking near a leashed dog in a park or eventually petting a small, well-trained dog. The goal? To retrain the nervous system to stop reacting as if every dog encounter is life-threatening.

Acceptance and Commitment Therapy (ACT): Making Peace with Fear

ACT takes a different approach—it doesn’t try to get rid of anxious thoughts but instead teaches people how to make peace with them. The focus is on values-based action: living life fully despite fear.

Example: Someone who loves hiking may have avoided trails because they fear running into dogs. In ACT, the therapist would help them recognize, “I don’t want my fear to control my life—I value adventure and spending time outdoors.” Instead of battling anxiety, the person learns to acknowledge their fear (“I notice that I feel anxious about dogs”) while still choosing to go on the hike. With mindfulness techniques, they practice allowing the anxiety to be there without letting it dictate their actions.

Dialectical Behavior Therapy (DBT): Regulating the Fear Response

DBT is particularly helpful for people who experience strong emotional reactions to their fears—like full-blown panic when a dog walks by. It teaches emotional regulation skills to calm the nervous system.

Example: If someone’s anxiety spikes from zero to ten at the mere sight of a dog, a DBT therapist might teach distress tolerance techniques like paced breathing (inhaling for four counts, exhaling for six) or grounding exercises (naming five things they see, four things they hear, etc.). Over time, these skills help the person regain a sense of control instead of being overwhelmed by fear.

Eye Movement Desensitization and Reprocessing (EMDR): Healing Past Trauma

For those whose dog anxiety stems from a traumatic experience—like a childhood dog bite—EMDR can be incredibly effective. This therapy uses guided eye movements (or other forms of bilateral stimulation) to help the brain reprocess distressing memories.

Example: Someone bitten by a dog as a child might still have a visceral fear response whenever they see a dog, even if it happened years ago. In EMDR, the therapist helps the person revisit the memory in a safe way, allowing the brain to process it so it no longer triggers an intense fight-or-flight response. This can significantly reduce fear over time.

Brainspotting (BSP): Accessing the Subconscious Fear Response

Brainspotting is a relatively new but powerful therapy that helps process deep emotional and traumatic memories by using eye positioning to access where fear is “stored” in the brain.

Example: A therapist might guide a client to focus on a specific eye position while thinking about their fear of dogs. This helps pinpoint where the fear is held in the brain and allows deeper emotional processing to occur. Over time, this can help the person move past their anxiety in a way that feels natural rather than forced. Many people report that after Brainspotting, their fear feels less intense or even completely neutralized.

Accelerated Resolution Therapy (ART): Rewriting the Fear Memory

ART combines elements of EMDR, guided imagery, and memory reconsolidation to rapidly process and “rewrite” distressing memories. It helps the brain detach the intense emotional charge from past experiences so that they no longer feel overwhelmed.

Example: If someone’s fear of dogs stems from a past bite, an ART therapist might guide them through visualizing the memory while using rapid eye movements to process and neutralize the fear. The unique part? The person can “rewrite” the memory, replacing the scary parts with a new, peaceful image. For example, instead of replaying a traumatic dog bite, they might visualize safely petting a calm dog. The brain accepts this new image, helping to reduce fear at the subconscious level.

Final Thoughts: There's No One-Size-Fits-All Approach

Anxiety—whether about dogs or anything else—doesn’t have to control your life. Therapy offers multiple paths to healing, and the best approach depends on your unique experience. Whether you prefer changing your thought patterns (CBT), gradually facing your fear (Exposure Therapy), or processing trauma at a subconscious level (Brainspotting, ART, or EMDR), there’s a way forward.

Start Therapy for Anxiety in Salt Lake City, UT

If anxiety is holding you back, reaching out to a therapist could be the first step toward feeling more empowered. You deserve to live a life that isn’t dictated by fear! Reach out & give us a call, we can help. Start your therapy journey with Inside Wellness by following these simple 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 that Inside Wellness offers. We are happy to offer support with other mental health services, 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.

Exploring Body Image Through the Lens of HAES®

Body image plays a profound role in how we perceive ourselves and navigate the world. It influences our mental health, relationships, and overall quality of life. While it’s a topic often discussed in popular media, understanding why body image issues exist, who is most affected, and how to improve body image requires deeper exploration. This blog approaches the subject using the Health at Every Size® (HAES®) framework, which promotes body diversity, respect, and overall well-being rather than weight-focused ideals.

Why Does Body Image Exist?

Body image refers to an individual’s perceptions, thoughts, and feelings about their body. It’s shaped by a multitude of factors:

1. Cultural Influences

Societal standards of beauty are pervasive and powerful. From advertisements to social media, individuals are bombarded with images of idealized bodies—often thin, muscular, or otherwise unattainable for most people. These standards perpetuate the notion that one’s worth is tied to physical appearance.

2. Family and Peer Dynamics

Family attitudes and peer interactions also play a significant role. Comments about weight or appearance, even when well-intentioned, can profoundly impact one’s body image. Children who grow up in environments where dieting or body dissatisfaction is normalized are more likely to internalize those feelings.

3. Media and Technology

The rise of social media has amplified body image issues. Filters, photo editing, and curated portrayals of “perfect” lives create unrealistic expectations. Constant comparison to others on platforms like Instagram or TikTok can lead to feelings of inadequacy.

4. Intersectionality

Factors such as gender, race, socioeconomic status, and ability intersect to shape unique body image experiences. For instance, marginalized groups may face additional pressures to conform to dominant beauty norms while grappling with systemic discrimination.

Who is Most Impacted by Body Image Issues?

While anyone can experience body image concerns, certain groups are more vulnerable:

1. Adolescents and Young Adults

Adolescence is a critical time for self-concept development. Rapid physical changes, coupled with societal pressures, make young people particularly susceptible to body dissatisfaction.

2. Women and Girls

Research consistently shows that women and girls are disproportionately affected by societal beauty standards. The pressure to conform to thin ideals can lead to harmful behaviors such as dieting, disordered eating, and low self-esteem.

3. Men and Boys

Though less often discussed, men and boys also face body image challenges. The rise of muscularity-focused ideals has led to increased rates of body dissatisfaction, exercise addiction, and use of performance-enhancing substances.

4. LGBTQIA+ Individuals

Members of the LGBTQIA+ community often face unique body image pressures, compounded by experiences of stigma and discrimination. For example, gay men report higher levels of body dissatisfaction compared to their heterosexual counterparts.

5. Individuals with Larger Bodies

Weight stigma and anti-fat bias exacerbate body image concerns for individuals in larger bodies. They often face discrimination in healthcare, employment, and social settings, reinforcing the harmful belief that body shape equates to health and worth.

Improving Body Image Through the HAES® Framework

The HAES® philosophy challenges weight-centric approaches to health and promotes body acceptance and holistic well-being. Here are actionable strategies to improve body image through this lens:

1. Shift Focus Away from Weight

• Reframe Health Goals: Instead of striving for weight-centric goals, focus on behaviors that enhance overall well-being, such as nourishing your body, moving in ways that feel good, and getting adequate rest.

• Challenge Myths: Educate yourself on the science of body diversity and the limitations of BMI as a measure of health.

2. Practice Body Neutrality and Acceptance

• Body Neutrality: This approach emphasizes appreciating your body for what it can do rather than how it looks. For example, focus on the strength of your legs for carrying you through the day.

• Body Gratitude: Cultivate gratitude for your body’s functionality, such as its ability to heal, breathe, or experience pleasure.

3. Set Boundaries with Media

• Curate Your Feed: Unfollow accounts that promote unrealistic beauty standards and follow those that celebrate body diversity and self-acceptance.

• Limit Screen Time: Reducing exposure to appearance-focused content can lessen comparison and improve mental well-being.

4. Engage in Mindful Movement

Instead of exercising to burn calories or alter your appearance, explore activities that bring joy and connection to your body, such as dancing, yoga, or hiking.

5. Foster a Supportive Environment

• Positive Language: Be mindful of how you speak about your own and others’ bodies. Avoid appearance-based compliments and focus on qualities unrelated to physicality.

• Seek Community: Surround yourself with people who value you for who you are, not how you look.

Treatment Options for Body Image Concerns

For those struggling with significant body image issues, professional help can be transformative. Here are some common approaches:

1. Cognitive Behavioral Therapy (CBT)

CBT helps individuals identify and challenge negative thought patterns about their bodies. Techniques include:

• Reframing unhelpful beliefs about appearance.

• Reducing behaviors like body checking or avoidance.

• Building self-compassion and resilience.

2. Body Image-Specific Therapy

Some therapists specialize in body image work, using approaches like:

• Acceptance and Commitment Therapy (ACT): Encourages individuals to accept their thoughts and feelings about their body without judgment and commit to values-driven actions.

• Compassion-Focused Therapy (CFT): Focuses on cultivating self-compassion to combat shame and self-criticism.

3. Support Groups

Connecting with others who share similar experiences can reduce feelings of isolation. Groups focused on body positivity or eating disorder recovery often provide a safe space to share and heal.

4. Art and Somatic Therapies

Creative and body-based therapies, such as dance or expressive arts, can help individuals reconnect with their bodies in non-judgmental and affirming ways.

A Path Toward Body Peace

Improving body image is a journey, not a destination. It requires unlearning societal messages, embracing body diversity, and cultivating self-compassion. The HAES® framework reminds us that health and worth are not determined by size or shape but by our holistic well-being and lived experiences.

Start Addressing Body Image Issues in Provo, UT

If you’re struggling with body image, know that support is available. Therapy, community, and small, intentional steps toward self-acceptance can make a world of difference. Remember: your body is inherently valuable, exactly as it is. For more information or support for body image concerns, contact our team of caring therapists. You can 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

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.

Understanding ARFID: An Atypical Eating Disorder

When people think of eating disorders, conditions like anorexia nervosa or bulimia nervosa often come to mind. These disorders are typically characterized by body image concerns, intense fear of body shape & size, and behaviors aimed at minimizing weight or food consumption. However, there is another eating disorder that significantly impacts individuals but is often misunderstood or overlooked: Avoidant/Restrictive Food Intake Disorder, or ARFID. 

What is ARFID?

 ARFIDS often presents in early childhood and is often seen as “picky” eating.  At first, this may not raise too much alarm since most children have strong food preferences and/or need multiple exposures before they actively choose a wide variety of foods.  This is why it is often not identified as a problem until the child's food amount is lacking or parents start to get worried about the lack of nutrients the child has given the narrow group of foods they typically feel drawn towards. An individual with ARFIDS will select food or avoid foods based on taste, textures, and sensory sensitivities, fear of aversive consequences (such as choking or vomiting). 

The criteria for ARFID include:

• Persistent failure to meet nutritional or energy needs, leading to one or more of the following:

• Significant weight loss or failure to achieve expected weight gain 

• Nutritional deficiencies

• Dependence on supplements or tube feeding

• Significant interference with daily life and social functioning

• The avoidance or restriction is not due to a lack of available food or cultural practices.

• It is not better explained by another medical condition or a mental health disorder, and it occurs without fears related to body image.

How is ARFID Different from Anorexia and Bulimia?

ARFID is distinct from anorexia and bulimia in several key ways:

1. Body Image Concerns

• Anorexia and Bulimia: Both disorders are deeply rooted in concerns about body image and weight. People with these conditions typically engage in behaviors to lose weight or prevent weight gain, such as restrictive eating, excessive exercise, or purging.

• ARFID: Individuals with ARFID are not driven by body image issues. Instead, their food avoidance stems from sensory sensitivities, fear of choking or vomiting, or a lack of interest in food.

2. Behavioral Triggers

• Anorexia and Bulimia: Triggers often include societal pressures, personal experiences of body shaming, or internalized perfectionism.

• ARFID: Triggers are more likely to involve specific sensory experiences (e.g., texture or smell of food), traumatic experiences with eating (e.g., choking or severe vomiting), or innate low appetite.

3. Physical and Emotional Manifestations

• Anorexia and Bulimia: These disorders often lead to extreme weight or nutritional changes and medical complications related to malnutrition, as well as emotional distress from body dissatisfaction.

• ARFID: While ARFID also causes significant physical and nutritional concerns, emotional distress is more likely to stem from social or functional impacts (e.g., difficulty eating in public or with family).

Who is Affected by ARFID?

ARFID can affect individuals of all ages, but it is particularly common in children and adolescents. Some adults may also experience ARFID, especially if their symptoms were not recognized or treated earlier in life. People with ARFID often have co-occurring conditions, such as:

• Anxiety disorders

• Autism spectrum disorder

• Attention deficit hyperactivity disorder (ADHD)

• Gastrointestinal disorders

Recognizing the Signs

Early recognition of ARFID is crucial for effective intervention. Signs may include:

• A highly limited range of accepted foods, often described as "picky eating" persists into adolescence or adulthood.

• Avoidance of foods based on texture, smell, or appearance.

• Fear of choking, gagging, or vomiting when eating.

• Significant weight loss, failure to grow as expected, or reliance on nutritional supplements.

• Difficulty participating in social or family meals.

Treatment Options for ARFID

Effective treatment for ARFID requires a multidisciplinary approach tailored to the individual’s needs. Here’s an overview of common treatment options:

1. Nutritional Counseling

A registered dietitian with experience in eating disorders can help create a balanced meal plan that gradually introduces a wider variety of foods. Nutritional counseling also addresses deficiencies and ensures that the individual’s energy needs are met.

2. Cognitive Behavioral Therapy (CBT)

CBT is a widely used therapeutic approach for ARFID. It helps individuals identify and challenge distorted thoughts about food and eating, and gradually reduces food-related anxieties. Exposure therapy, a component of CBT, can be particularly effective in helping individuals face and overcome food-related fears.

3. Occupational Therapy

For individuals with sensory sensitivities, occupational therapy can help desensitize them to challenging textures, smells, or other sensory triggers. Therapists use structured exposure and sensory integration techniques to make eating less stressful and more enjoyable.

4. Medical Management

In severe cases, individuals may require medical interventions to address malnutrition or weight loss. This might include temporary reliance on feeding tubes or specialized supplements to stabilize their physical health while they engage in therapy.  The MD may also recommend a speech pathology assessment to make sure that there is not a swallowing problem the child is responding to when faced with food fears.

5. Family-Based Therapy (FBT)

For children and adolescents, involving the family in treatment is essential. Parents and caregivers learn strategies to support their child’s eating and create a positive, pressure-free mealtime environment.

6. Psychiatric Support

For those with co-occurring anxiety, depression, or other mental health concerns, psychiatric support, including medication, maybe a part of the treatment plan.

Overcoming Stigma and Misconceptions

ARFID is often misunderstood as "extreme picky eating," but it is a serious and diagnosable eating disorder. The stigma surrounding ARFID can prevent individuals and families from seeking help, especially when others dismiss their struggles as mere preferences or habits. Educating the public about ARFID can reduce this stigma and ensure that those affected receive the compassion and support they need.

A Message of Hope

Living with ARFID can be challenging, but recovery is possible with the right support and treatment. Whether it’s a child learning to enjoy a wider variety of foods or an adult overcoming long-standing fears, small, consistent steps can lead to significant progress. Remember, seeking help is a sign of strength, and no one has to navigate this journey alone.

Start Eating Disorder Treatment in Provo, UT, and Across Utah

If you or someone you love is struggling with ARFID, reaching out to a therapist or medical professional experienced in eating disorders is a critical first step. With patience, understanding, and comprehensive care, a healthier relationship with food is within reach. 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 improving your relationship with different foods!

Other Services Offered with Inside Wellness

Eating disorder treatment is not the only service offered by Inside Wellness 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.

Types of Eating Disorders Part IV: What Is Binge Eating Disorder?

Binge Eating Disorder is a serious but treatable mental health condition.

It involves recurring episodes of eating large amounts of food in a short period while feeling out of control. These episodes are often accompanied and or preceded, by intense feelings of shame, guilt, distress, or any other difficult emotion we humans experience.  

Binge eating isn't just eating a little more than usual during a holiday or eating dessert when you're already full. It's characterized by specific patterns, such as:

• Quantity of Food: Consuming an objectively large amount of food in a short time frame (for example, what most people would consider more than "normal" to eat in those circumstances).

• Feeling Out of Control: Experiencing a sense of being unable to stop eating or control what or how much you're eating.

• Emotional Distress: Feelings of shame, guilt, or self-criticism often follow an episode.

• Eating Alone: Many people with BED eat in secrecy due to embarrassment.

• No Compensatory Behaviors: Unlike bulimia nervosa, binge eating is not followed by purging, excessive exercise, or fasting.

It’s important to emphasize that BED is not about lack of willpower or discipline—it’s a complex interplay of biology, psychology, and societal factors.

What Binge Eating Disorder Is NOT

Now, let’s clear up some misconceptions:

1. BED is not simply overeating. Overeating happens to everyone at times—think about Thanksgiving or a celebratory meal. BED, on the other hand, involves compulsive, repetitive episodes of eating that feel unmanageable and emotionally distressing.

2. BED is not a diet failure. Often, people with BED have a history of chronic dieting, which can actually contribute to the disorder. Dieting creates a cycle of restriction, deprivation, and eventual overcompensation.

3. BED does not discriminate. This disorder affects individuals of all ages, genders, races, and body sizes. 

4. BED is not about vanity or a lack of self-control. It’s deeply rooted in emotional, psychological, and physiological factors, and a biological drive to survive after periods of restriction.  

When someone who struggles with BED seeks treatment, they often feel very anxious & are dripping in shame.  The burden of shame is sometimes so intense that they have put off getting help.  They would prefer to disclose almost any other private information instead of this because they fear the judgment that is pervasive in our culture.  Since they do not understand why they can’t “make it stop”, it can feel like there is not a path forward for healing.  Once again, if this was about willpower or being disciplined, then they would not be struggling.  In many aspects of their lives, those core values & attributes are evident in their lives.  Engaging with food in this way can feel overwhelming, frustrating, terrifying, and debilitating. 

Treating this eating disorder follows a very similar path as treating all other eating disorders. 

We want to help them heal their relationship with food because it is often a love-hate relationship at best.  Healing the relationship with food takes time & work, and that will likely happen with a multidisciplinary team consisting of an eating disorder therapist & an eating disorder dietitian.   A few key elements will be addressed in both arenas:

Body Attunement & Body Trust

Learning how to listen to one's body cues and honor them, is critical to healing one's relationship with food.  Our culture tends to have a misguided belief that we cannot and should not trust our bodies.  This is primarily rooted in diet or wellness culture which is not infused with comprehensive data that is devoid of weight bias. We have adopted a belief that if we don’t overcontrol food, we will have awful health & gain weight ongoingly.  However, science shares a different perspective that learning to honor our body’s internal wisdom will lead to weight stability over our lifespans.  It also shows that bodies of all shapes & sizes can have positive health metrics. 

Emotional Awareness

A binge episode will begin with a biological trigger such as undereating or restricted eating, or by an emotional trigger.  A therapist will assist their client in looking for triggers that activate uncomfortable sensations or emotions or emotions themselves that are too overwhelming for the client’s nervous system.  They will then work on understanding how emotions work & find tools to help reduce emotional distress.  When emotions are more easily recognized & regulated in more effective ways, the relationship with food will shift more easily or fully resolve. 

Decreasing shame

Shame is the emotion that tries to convince us that parts of who we are or what we have done will render us unworthy or undeserving of good things or that others will reject or think less of us if they knew ___________(fill in the blank). It is the emotion that we all try hard to avoid because it makes us feel vulnerable & exposed.  And those people who experience binging eating episodes feel intense levels of shame. During the course of treatment, we will focus on challenging shame and replacing it with curiosity, self-compassion, and connection.  If we assume that binging (or any other thing a human may struggle with)  “shouldn’t happen” or is “our fault” then we will likely stay stuck in our patterns because we are trying to shame or judge our way out of the behavior. And while this may result in a temporary fix, it never leads to long-term solutions or good mental health. 

Self Trust

Oftentimes individuals who are struggling with BED have lost a sense of self trust over time, because of how our culture approaches body shape/size & has many false assumptions that have been placed on them.  When we are in a place of fear, shame & self-judgement our sense of self can often diminish over time.  When people re-establish a way to understand and support themselves more, their self-trust improves.  When they learn to honor their body's needs, body trust & self-trust grow even stronger.  

Start Eating Disorder Treatment in Provo, UT

Binge eating disorder can feel overwhelming & complicated. Please don’t go it alone, you deserve help.  Working with an eating disorder specialist who understands your fears & challenges can help you feel less alone.  You can get help, and you can heal. Our team is happy to serve clients who are living in Utah through virtual therapy services. Start your therapy journey with Inside Wellness by following these simple steps:

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

2. Meet with an eating disorder therapist

3. Start developing more trust in yourself, and cultivate a healthier relationship with food!

Other Services Offered with Inside Wellness

Eating Disorder 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 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.