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.

5 Tips for Managing Anxiety During the Holidays

The holiday season often brings joy and connection but can also come with a significant amount of pressure, anxiety & stress. 

You want to have a relaxed holiday season without anxiety or worry, because after all “it’s the happiest time of the year” right?  AND yet some moments is can feel like it’s the most “stressful time of the year”.   You’re never sure how to strike the balance of managing your needs, the needs of others, the activities, making memories, and buying the perfect gift for those you love. If you're feeling overwhelmed by unrealistic and unrelenting self-expectations, then consider trying a few of these tips to help you soften those expectations & keep your anxiety from hijacking your joy.

1. Focus on Connection, Not Perfection

It’s easy to get caught up in wanting the holidays to look like a picture-perfect Instagram post, complete with the perfect outfit and Pinterest-worthy presentation of your holiday gifts & goods. It’s totally understandable to want to have the ambiance or vibes that will allow for connection & fun.  But if the expectation & realities can’t be in alignment you will likely find yourself stressed out, agitated, and in your head worrying about the details that only you might notice.  While this is well intended, focusing on perfection will keep you from enjoying connections that are right in front of you.   

Tip:

Identify the top 2 traditions or memories you’d like to make with your friends & family. With these two in mind, consider how you are going to feel if you are aiming for Pinterest-level performance.  Will you be present, calm, and connected or will you be stressed, distracted, and overwhelmed in advance? Instead, consider which parts of the activity could be forfooted without much consequence.  This is really hard to do because we want it all, so our initial instinct may be to resist that question altogether.  So ask a friend or family member who can offer a different perspective on how to take your vision & scale it down a bit.   

Example:

If you are decorating cookies, consider not decorating the kitchen area & let the cookies be the star of the show.  Or assign people different items to bring to contribute so that you are not the only one preparing for the event.  Is there anything that you can get that’s pre-made such as frosting instead of making it from scratch? 

2. Set Boundaries Around Your Time and Energy

The holidays often come with packed schedules, but you don’t have to say yes to everything. Overcommitting can lead to burnout, resentment, and stress. It may make you anxious to decline an invitation or kick up a little guilt.  But if you’re overextended your mood will take a turn for the worse, and things may start to unravel. . It's okay to decline invitations or delegate tasks.

Tip:

When you are responding to an invitation to a holiday event, state the bottom line, do not explain the bottom line.

Example: 

“I’d love to help, but I’m at capacity right now.”  or “Sounds fun, we won’t be able to make it this time, thanks for the invite”.   When we try to explain things, we often end up in people-pleasing mode or caretaking other people’s feelings.  This brings anxiety levels up quickly.  Most of the time, people accept the bottom line more easily than we might predict.

3. Release the “Shoulds”

The idea that you "should" be doing certain things—sending cards to everyone you know, decorating every corner of your home, or attending every event—can create unnecessary anxiety and stress. Your holiday season doesn’t have to look like anyone else’s. It doesn’t have to look like the ones you’ve had in the past.  My favorite childhood Christmas Eve was the year the power went out & we ate pizza by candlelight.  It was not the evening my parents had in mind, but it was one for the books!

Tip:

Take inventory of your "shoulds" and ask yourself which ones align with your values and bring the most joy. Then release the rest. 

Example:

If writing dozens of holiday cards feels like a chore, consider sending a heartfelt email or message to your closest loved ones instead. One year I got a Valentine’s Day card with a family photo from a friend who decided it was in her best interest to postpone her annual photo/card tradition during the holidays.  

4. Practice Self-Compassion

The holidays can amplify feelings of inadequacy, especially when comparing yourself to others. If things don’t go as planned, remind yourself that you’re human and doing the best you can.

Tip:

Replace critical self-talk with kinder language. Ask yourself, “What would I say to a friend in this situation?” Another way to look at it is to apply the “reasonable” yardstick.  Meaning, did you do your reasonable best with the circumstances & stressors at the time?  When we take an honest inventory of our energy, mood, stressors and such, we almost always do our reasonable best. 

Example:

If you forget a gift or make a mistake, focus on the effort you’ve made rather than what you perceive as a shortfall. 

5. Create Moments of Calm

The hustle and bustle of the holidays can leave little room for rest. Prioritize moments of calm to recharge your mind and body, even if it means stepping away from the festivities for a while.

Tip:

Schedule downtime into your holiday plans. Think back to years prior to see where you feel like you overbooked your energy or nervous system. Sometimes we find a better path forward when we look back at what didn’t serve us in the past.

Example:

Ideally, carving out time to relax with a favorite book or movie sounds dreamy.  And sometimes that seems unrealistic during this season. So plan on some mini-breaks.  In moments of high stress, put on a 1-3 min breathing app or meditation on an app such as Calm or Headspace.  Even if the party is going on & you are the host. You can slip out for a “bathroom break” and help yourself get re-centered. 

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

Remember, the holidays are about celebrating in a way that feels meaningful to you. By managing self-expectations, setting boundaries, and embracing imperfection, you can enjoy the season with less stress and more fulfillment. If you struggle with being able to juggle it all, know you are not alone. Our team can offer support & new tools to help you manage your anxiety & expectations, you can follow these steps to get support from Inside Wellness:

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

2. Meet with a caring therapist

3. Start making the most of the holiday season!

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 III: Bulimia Nervosa

What is Bulimia Nervosa?

Bulimia nervosa is an eating disorder that’s characterized by cycles of binge eating followed by purging. What does this really mean? Essentially, someone with bulimia will eat a large amount of food (think 2-3x the amount of food as someone who is in the same situation),  in a short period of time.  It must be characterized by eating well beyond the feelings of fullness and usually the person feels like they can’t stop even when they want to stop.  After said type of episode, it is quickly followed by intense feelings of guilt, shame, or fear of gaining weight.  Those feelings flood through you and then lead to purging. Purging can have various forms, most commonly vomiting or overexercising. Purging can also happen via laxatives, diet pills, diuretics or even fasting in an attempt to “make up for” the binge.

The binge-purge cycle can feel overwhelming and makes the person feel out of control.

Often, people with bulimia feel stuck in this pattern.   At the start of the binge, the person will experience some form of temporary relief from obsessive thoughts about food & body image.  They will also feel relief from any uncomfortable emotion that was present before those obsessive thoughts began. Thus providing relief from two significantly challenging sets of thoughts and emotions. 

What’s important to understand is that bulimia doesn’t always look the way you might expect. People with bulimia, just like the majority of eating disorders,  can be at any weight, shape, or body size. They contribute to those around them. They achieve milestones & successes just as their friends & family do who do not have eating disorders. The likelihood that someone in your life or that several people in your life struggle from an eating disorder is very high.

The Physical and Emotional Impact of Bulimia

On a physical level, bulimia can have serious consequences. The repeated cycle of binging and purging takes a toll on the body. Frequent vomiting can erode tooth enamel, cause throat damage, and lead to electrolyte imbalances that can be life-threatening. Overuse of laxatives can harm the digestive system, while excessive exercise can cause injury or extreme fatigue.

But beyond the physical effects, the emotional toll is significant. It can leave you feeling trapped, isolated, and out of control. Many people with bulimia feel like they are living in secrecy, constantly worried that someone will find out what’s going on. All individuals with eating disorders, fear being judged for their bodies & their behaviors.  They have a very strong inner critic that dishes out self-criticism in a rapid-fire manner.  They can look very confident at times but are suffering silently in self-judgment & fearing judgment from others all day long.

What is Anorexia Nervosa (Binge-Purge Type)?

Now, let’s talk about anorexia nervosa, particularly the binge-purge subtype, which shares some similarities with bulimia but is distinct in key ways. Anorexia nervosa is primarily known for the extreme restriction of food intake, leading to significant malnutrition and weight loss. But in the binge-purge type of anorexia, there is also a pattern of binge eating followed by purging, much like with bulimia.

However, the main difference between anorexia nervosa binge-purge type and bulimia nervosa lies in the person’s weight and overall relationship with food. With anorexia, the person usually maintains a low body weight for what is considered healthy for their age and height. The primary goal is weight loss and refusal to maintain an appropriate weight. The binge episodes, while they do occur, are often smaller amounts of food, and they may not involve the same feeling of being “out of control.” Anorexia has an “over-control” or highly rigid energy, even within the context of the binge. The amount of food may not reach the full criteria of binge but has the compulsive push behind it as with bulimia. 

In contrast, people with bulimia nervosa may be at a weight or size that is normal for the person’s body history & genetic makeup, be that large or small. The focus of bulimia is more on managing the distress of binge eating through purging, rather than the constant refusal to maintain an appropriate weight. However, body image distress & fear of weight is a key feature for those with bulimia nervosa. 

How Does It Feel to Have Bulimia vs. Anorexia (Binge-Purge Type)?

If you’re reading this and some of these behaviors sound familiar, you might be wondering which disorder you identify with, or whether you’re struggling with disordered eating at all. It’s important to remember that eating disorders exist on a spectrum, and the labels we use (like bulimia or anorexia) are there to help identify patterns, but they don’t define you.

If you have bulimia, you might feel like food is both a comfort and a source of guilt. The binge episodes can feel uncontrollable like you’re eating faster than you can think, and the purging may bring a brief sense of relief. But afterward, that relief is often replaced by shame and regret. You might feel like you’re constantly swinging between these extremes—eating too much and then punishing yourself for it.

On the other hand, if you have anorexia binge-purge type, you might experience a similar cycle of binging and purging, but it is often within the context of extreme restriction and an intense fear of gaining weight. The binge episodes might be smaller, and your primary focus may still be on restricting your food intake, keeping your body weight dangerously low.

Bulimia Nervosa Vs. Atypical Anorexia, binging purging type

These two disorders will look more similar in nature in that their commonality is that weight, shape, and size are devoid of being underweight according to the medical standards that utilize the BMI.  The nuances between the two disorders are tied to the intention behind the behaviors, emotional triggers for the behaviors, and the type of nutritional deficits in each type of eating disorder.  In short, it is best to have an eating disorder therapist & dietician help you understand which diagnosis best fits your current struggles when you begin treatment.  To your treatment team, all eating disorders are taken seriously, and not one is less severe than the other.  Often clients are really anxious to disclose binging or purging in any form because they fear being misunderstood or judged for the behaviors.  This is often because self-judgment or shame is so high and that restriction or exercise is often culturally rewarded and happens in plain sight, where binging and or purging often carry more secrecy and happen in private. 

The Emotional Experience

Whether you’re dealing with bulimia or anorexia binge-purge type, the emotional struggles are real and valid. Both disorders are often driven by feelings of inadequacy, anxiety, or and to feel like some part of your life feels predictable.  

It’s also not uncommon to feel like you’re not “sick enough” to seek help. Maybe you’ve told yourself, “I’m not ________ enough to have an eating disorder,” or “I can stop anytime I want.” But the truth is, eating disorders don’t have to look a certain way to be harmful. If your relationship with food is causing you distress, if you feel trapped in a cycle of binging and purging, or if you’re constantly consumed with thoughts about your body and weight, those are signs that something is wrong.

Seeking Help: It’s Never Too Early Nor Too Late

If you’re struggling with bulimia or anorexia binge-purge type or any other type of food or body image difficulty, know that you are not alone, and you are not beyond help. These disorders can feel isolating, but many people have found recovery through reaching out for support. Whether you turn to a therapist, a doctor, or even a trusted friend, the first step is acknowledging that you don’t have to do this alone.

Start Working with An Eating Disorder Therapist in Provo, UT

Your emotions and your behaviors do not define you, even if you feel like they are consuming you.  You can find peace again.  You can find a connection again, and you can feel like yourself again.  

Stop trying to go it alone.  You deserve more to heal in a supportive setting.  Whether you live in Logan, Salt Lake City, Provo, St.George, or anywhere in between, a caring therapist is here to help. Start your therapy journey with Inside Wellness by following these simple steps:

1. Visit our contact page, call or text 801-699-6161 or message us at insidewellness.com

2. Meet with a caring therapist

3. Start finding support and lasting recovery!

Other Services Offered with Inside Wellness

Eating disorder treatment isn’t 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.

When Anxiety Feels Like Your "Plus 1" for the Holidays

You are so excited to get out of dodge and spend a long weekend away from the daily grind of school. 

You’re tired of top ramen and the million decisions you feel you need to make about your major, your social life, and your relationship status, or lack thereof.  You can almost feel the stress melt away as you pull out of town and head home.  You’re feeling relaxed and hopeful that this weekend will allow you to rest and reset with your family & friends.  And then you wake up on Thanksgiving morning, only to find out that the anxiety you thought you left behind hitched a ride home with you and will now be your weekend “plus one”. Ugh, dread and worry start to set in and suddenly the thought of seeing the extended family brings on the overwhelm. You really want to be real and connected but you fear that your anxiety will be the worst plus one at the party. 

Instead of panicking or trying to run from this uninvited guest, it will be a smoother day if you can quickly attend to it and befriend it. So just like a dinner guest, you get to set the ground rules.

1. A Good Host Has Boundaries

A typical host will welcome everyone who shows up to dinner, even the uninvited ones.  They acknowledge the guests and their needs and then set expectations as to what is going to happen or not happen during their stay.  So just like that host, when your anxiety pulls up a chair and starts running through worst-case scenarios or the shoulda, coulda, woulda’s you can kindly let your anxiety know that this is not the time or place for that conversation, but that it is definitely one you are willing to have at another time. 

You are setting a mental boundary with the anxiety- not shunning it nor soaking it all in.  Anxiety, after all, is a signal that is trying to warn us of any & all outliers or bad outcomes so that we can try to prevent any pain.  While it has good intentions, it certainly has poor timing.  If acknowledging it, thanking it, and inviting it to come back later fails to work.  You can write it down on your phone or quickly text a friend or family member what you are anxious about to ask for some support.

2. Practice Mindfulness as You Pass the Mashed Potatoes

Since anxiety is the ultimate champion of reciting future tragedy and past crimes, it will often throw you out of the moment in a hurry.  You can bring yourself back into the moment as you are talking to a loved one or passing eyeing your favorite Thanksgiving day food.  Imagine you’re passing a dish of mashed potatoes, staying fully present, aware of the warmth of the dish, the scent, the comfort. Focusing on the positive attributes of those around you or the food items you enjoy can be a way of getting all of your senses into the moment. And the more our bodies are in the moment, the more our minds will be too.   

3. See Anxiety as a Sympathetic Guest, Not a Critic

When anxiety arrives, it often feels like an overbearing critic, nitpicking and judging everything about you. But what if you could shift your perspective and see it as a somewhat misguided friend who’s just trying to keep you safe? Anxiety’s job is to help you be alert and prepared, even if it overdoes it.  

Instead of fighting or resenting your anxiety, consider thanking it. Say to yourself, “I see that you’re here because you’re trying to protect me. I appreciate that, but I don’t need you to handle everything right now.” Or “Even though there is tension between family members right now, it is not your job to fix it. People can work through their feelings without your help”.  This shift can soften the emotions because once we understand the WHY an emotion is activating, we can help empower our brains to recognize that it is normal, even if it is uninvited and being “over generous” in how much it is sharing or encouraging you to do.  

4. Redirect Your Focus to the People Around You

Have you ever been to a party or event with a friend who is very social and can hold their own, so to speak?  The kind who talks to everyone and is okay to sit by people they just met?  Let’s treat your anxiety as this type of friend. You can step into any conversation or help with any part of the preparation and trust that your anxiety doesn't need you to entertain it. When it tries to jump into a conversation, quickly introduce it to your family member or politely ask it to circle back once you’re done talking or with that task. 

Anxiety has a sneaky way of drawing attention inward. Letting others know that anxiety coming up can often help us feel less alone. If you don’t feel comfortable sharing your anxiety with others, you can let them know that your mind is struggling to detach from school & being busy and ask them to help you stay in the moment by asking you more questions, or giving you a task that gets you fully immersed in the moment. 

Another idea is that you can shift into active listening mode if that’s a better fit.  You could pretend you are a reporter.  Try to listen to the story in a way that you can recall the details or the emotions.  Anything that will help you be out of your head and into the moment will do.  When you’re present with others, you’re less available for anxiety to dominate your thoughts.

5. Give Yourself Permission to Take a Break

Thanksgiving gatherings can be intense, and it’s natural to feel a mix of emotions in these settings. If you’re feeling overwhelmed, give yourself permission to step away. You can head to the bathroom and do some box breathing or a quick meditation from any app that can help soothe you.  Maybe even a favorite song that helps soothe your nerves or really pulls you into the moment because it just makes you want to dance. Sometimes just intentionally changing locations or scenery will help your body & mood reset a little and give you time to choose a new game plan to offload what you're feeling and find a new path forward to connect to others. 

Taking breaks doesn’t mean you’re letting anxiety win—it means you’re taking care of yourself. If you find that stepping outside to breathe, stretch, or simply sit in silence helps, then do it. By respecting your needs, you’re showing anxiety that you’re in charge of your well-being and that it doesn’t have the final say.

Embracing the Thanksgiving Plus One

It might feel odd to think of anxiety as a guest rather than an intruder, but when we resist anxiety, it often digs in its heels. By acknowledging it—seeing it, setting boundaries, and allowing it to be part of your experience without dictating every part of your day or weekend, it will allow you to take your power back. 

Remember, anxiety might not always be the most graceful guest, but with a little patience and self-compassion, you can share the table with it. The goal isn’t to get rid of anxiety entirely; it’s to let it join without letting it run the show.

This Thanksgiving, give yourself permission to feel however you feel, knowing that you have the tools to navigate the complex landscape of emotions that come with it. And when anxiety inevitably pulls up a chair, face it, take a breath, and remember that you are not your anxiety.  You will get through this, and you will be okay.

Start Therapy for Anxiety in Salt Lake City, Ut

If you need help coping with your anxiety & overwhelm, you do not have to do it alone. Our caring therapists at Inside Wellness are here to help. You can start your therapy journey and start working through your anxiety this holiday season by following these simple steps:

1. Contact us through our online form or by calling 801-699-6161.

2. Meet with a caring therapist

3. Be more present this holiday season!

Other Services Offered with Inside Wellness

Anxiety treatment isn’t the only service Inside Wellness offers. Our team is 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.

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.