Social Anxiety in the Summertime: Why Even Outgoing, High-Functioning People Can Struggle

We’ve all heard or felt a bit of the winter time blues when the days grow shorter & we brace for those snowy, cold days.  

But we rarely talk about what it is like for people who start to fear or dread the long days & summer sun because it has become synonymous with social dread &  social anxiety.  You know, the people who RSVP to everything, seem effortlessly charming, always post smiling photos at weddings, BBQs, and beach trips.  But inside they might be holding their breath, running a mental loop of self-doubt, overanalysis, and fear of saying or doing the wrong thing.

What Is Social Anxiety, Really?

When people hear “social anxiety,” they often picture someone painfully shy, maybe awkward, maybe avoiding all social events.

But that’s just one face of it.

Social anxiety is really about the intense fear of being judged, criticized, or rejected in social situations. It’s the chronic worry that you’ll:

• Say something stupid.

• Make a mistake.

• Look “awkward”.

• Be exposed as “not enough” or “too much.”

And here’s the tricky part: you don’t have to look anxious to be anxious.

The Hidden Struggle of High-Functioning Social Anxiety

Some people with social anxiety are actually very social and seem to be good at connecting to others. They often seem very confident, polished, and outgoing on the outside.

But on the inside? They may be suffering from anxiety in many are of their lives, and they typically have an inner critic that is running on overdrive at all times.  Because the anxiety or the inner critic seems to be running hot & fast they are often trying to get ahead of it  its wrath in an attempt to prevent embarrassment or shame. If you could jump inside of their heads you might see something like this:

• They’re rehearsing conversations before they happen, hoping that by rehearsing they will lower the likelihood of saying something that is perceived as “stupid” or wrong

• They’re overanalyzing every word they said after the event, replaying various conversation they had.   Anxiety has a way of putting us way ahead of the data or revisiting what happened on auto replay. But our anxious & critical brain keeps focusing on verbal or non verbal feedback that is in alignment with their fears or topics that cue up shame.

• They’re exhausted from masking their inner nervousness and the fact that most people under estimate or dismiss their struggle due to their external presentation only.

• They constantly fear they’re annoying, boring, or disappointing others, which is often self judgment taking a strong hold or fear of the unknown projecting into the future and telling them a story of “what if’s”. 
  

This is often called high-functioning anxiety — where someone looks like they’re managing life beautifully but is internally driven by a motor of anxiety, perfectionism, and people-pleasing.

Why Is Summer So Tough for Social Anxiety?

Summertime, with its surge of social obligations, vacations, and “fun,” can quietly amplify this struggle. 

• More social invitations: Weddings, parties, family reunions, beach days, concerts — summer is socially packed.
  

• More body exposure: For many, wearing summer clothes (or swimsuits) can trigger intense self-consciousness.

• More comparison: Social media overflows with highlight reels, making people feel like they should be having the “perfect summer” too.
  

• Less downtime: The pressure to keep up, say yes, and stay visible can drain high-functioning anxious people who are already overextended.

Common Beliefs in Social Anxiety

At the root of social anxiety are deep-seated worldviews and self-beliefs, this list is not exclusive nor does it not represent all beliefs or people with social anxiety:

• “I must perform perfectly to be accepted.”
  

• “If I’m not interesting, people will reject me.”
  

• “Any awkwardness or mistake will be remembered forever.”
  

• “Everyone is watching and judging me.”
  

• “I can’t let people down or they’ll stop liking me.”
  

Here’s why these beliefs don’t mix well:

• Perfection is impossible → so they constantly feel like they’re falling short.
  

• Human connection forms best when we can be real & authentic → but they’re trying to mask every flaw.
  

• People are generally focused on themselves, not hyper-analyzing you → but an anxious mind assumes the opposite and tells you that you are under the microscope.

Feeling like you have to have it all together or trying hard to stay out of criticism ( perceived or real) can be exhausting and suck the joy out of the experience.  When this happens to someone, they often leave social events feeling more alone, tense, and emotionally drained than they were before the event. 

So how can you turn this around or support someone who struggles with social anxiety?  Here are a few tips for this summertime struggle: 

5 Tips for Someone with Social Anxiety 

Pause & Check In: Before saying yes to every invite, ask yourself: Do I actually want this, or am I afraid to say no?

Ground Yourself Physically: Before or during events, use grounding techniques — notice your feet on the floor, hold a cool drink, focus on your breath. Anxiety thrives in the mind; grounding anchors you in the body.

Set Time Limits: Give yourself permission to attend part of an event instead of all of it. “I’ll stay for an hour, then leave.”

Challenge Catastrophic Thinking: When you catch yourself overanalyzing (“I sounded so dumb when I said that!”), gently remind yourself: Most people won’t remember, and if they do, they likely don’t care as much as I think.

Schedule Rest Days: Plan “recovery” days between big social events to recharge, especially in a busy season like summer.

4 Tips for Friends & Family: How to Support with Compassion

Don’t Assume They’re Fine Just Because They’re Smiling

Remember, high-functioning anxious people can be pros at appearing to be  okay. Check in gently: “Hey, how are you really feeling about this weekend? Want to talk about it?”

Validate Without Fixing

If they open up about their anxiety, resist the urge to dismiss or fix it (“You’re fine! Everyone loves you!”). Instead, try: “That sounds really hard. I can see how much you’re carrying inside.”

Offer Flexibility

Let them know it’s okay if they need to leave early or skip some plans and that your connection doesn’t depend on constant presence or performance.

Be a Safe Person

Sometimes the most powerful support is just being the friend or family member where they can let down the mask, laugh about the awkward moments, and be messy and real.

If you feel like you struggle with social anxiety, summer time anxiety, or know some one who does.  Please reach out, you don’t have to do it alone.  We are here to offer support & customized tools to help you navigate social situations with more ease.  Reach out for help, 801-699-6161 or insidewellness.com 

Looking for an Anxiety Therapist in Salt Lake and Provo, UT?

Even if you’re the life of the party on the outside, social anxiety can make summertime feel overwhelming. If you find yourself overthinking every interaction or dreading social plans—you're not broken, and you're not alone. Whether it’s managing the pressure to perform, navigating body image concerns, or just needing space to breathe, therapy for anxiety in Salt Lake City, Provo, & throughout Utah can offer a grounded, compassionate place to recalibrate.

At Inside Wellness, we specialize in helping high-functioning individuals manage anxiety, perfectionism, and the hidden emotional load of “keeping it together.” You deserve support that sees beneath the surface. Here’s how to take the next step:

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

• Meet with a compassionate anxiety therapist who understands your experience

• Start feeling more at ease in your body, your relationships, and your summer with Inside Wellness!

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

Social anxiety doesn’t take a summer vacation—and neither do we. At Inside Wellness, we offer more than just eating disorder treatment. From therapy for anxiety, perfectionism, and body image to accessible online therapy across Utah, our services are built to support you through the real-life challenges that don’t always show on the outside. Whether you're juggling packed schedules, social expectations, or the pressure to keep smiling when you’re barely holding it together, we’re here to help. Visit our blog or FAQ to learn more about how therapy can support you through every season—including this one.

Do You Take Your Therapy Session on the Road?

The summertime warmth has set in and you are headed on a road trip with your friends and or family.  You are so excited to leave the day-to-day behind you and simply relax.  

You’ve been here before, you are so excited for this break and you are hoping to leave your anxiety behind.  And yet you know that your anxiety tends to be a consistent, persistent, and that annoying side kick that creeps up most when you are faced with uncertainty.  And road trips, vacations, and adventure often include a few with twists & turns or at a minimum other peoples opinions that you cannot predict or plan around.  Cue anxiety just thinking about it, haha-kidding not kidding.  

Before the pandemic & the world going virtual, most people would have bypassed therapy while they were on vacation. And as an anxiety therapist, I can certainly support my clients in taking a break from everything to unplug & be in the moment.  That said, there is definitely an argument for keeping your therapy appointment intact while you are out & about because virtual therapy can be accessible in the majority of the places you may be traveling within Utah.

Many clients have asked about keeping or cancelling their anxiety therapy appointments as we roll into the summertime months, and here is what I typically consider or ask them to consider. 

Things to Consider with Virtual Therapy on the Road:

• Personal preference

  Are you someone who loves to fully unplug from your life in order to re-charge. Does the mere thought of doing anything “normal” while on vacation make you feel cringy or annoyed just thinking about it? If so then feel free to let your provider know.

• What are you addressing in therapy, and what is the degree of difficulty or severity?

  Always consult with your provider about this as well, since anything that is highly distressing or poses a safety risk (depression, eating disorders,etc).  This should be a conversation with your provider because some mental health challenges naturally have a level of minimization or denial as a part of the struggle.  For example, if you want to do a backpacking trip but you are early on in eating disorder treatment, it may not be safe for you to be away from medical services and or an ability to replenish food sources.  Because you’ve been managing your eating disorder for a long time, this may not be obvious to you but your team wants you to be safe, while also living your best life, but in that order:)  

• Length of your trip?

  There could be a significant difference in your needs or stressors if you are gone for 2-3 days vs 2 weeks.  Most people’s travels land somewhere in between which can mean that you likely miss one session, maybe more or maybe less.

• How does your trip support or challenge your struggles?

  If you struggle with family relationships, and you are going on a family vacation- you may feel like having a session midway into the trip could be really helpful.  But if you are having anxiety at work and you will be enjoying a break away from work & said stressors, then it may be less relevant and unnecessary to do a session while you are enjoying your time away.  If you are dealing with mood issues such as anxiety or body image, then the context of the trip would come into play.

  In this situation it may be more nuanced than straight forward, such as what are the activities on the trip and how much may it challenge your mood?  Or who is on the trip and how do they talk about food, body image, and mental health generally speaking? Will they be open to supporting you if your struggle or do you (and your provider) feel like you have enough tools on board to navigate the challenges even if the trip may be challenging-such as a week in your swim suit at Lake Powell.

If You Postpone Your Weekly Session, Here are Few Tips for a Successful Trip:

• Talk to your therapist about a “cope ahead plan”

  Identifying potential triggers or challenges that may show up on the trip and how you can best support yourself or seek the support you may need, including a review of therapy tools that would help. 

• Take inventory of your past trips

  Where have you done well on this type of a trip? Is there a reason or reasons why you feel it went well? Where there tough aspects of the trip that you navigated well, and if so how did you do it? And are there ways where things went south and why?  What didn’t work & why so that you can identify ways to modify skills from the past or outline different tools for this trip

• Trust yourself & the process

  A common phrase I say to my clients who are healing their relationship with food/body image is “not one week can make or break your progress”.  This may not apply to clients in the early stages of eating disorder recovery, but those who are doing well are often most worried about making mistakes or having set backs.  If your therapist and you both feel like it’s appropriate for you to miss one appointment, then trust yourself to navigate the situation well enough or to phone a friend or family member to help you along the way.

• Progress over perfection

  Going on vacation is a great way to add aspects of fun, laughter, play,adventure, and relaxation into your life.  You typically get to connect, make new memories, and often return home feeling like you are now able to take on the challenges of the day-to-day.

If You Keep Your Appointment, Here a Few Things to Keep in Mind:

• A good internet or cellular connection is key

  It can make or break the fluidity of the session.

• Do you have the physical space to have the privacy you need?

  This one may seem obvious but in my experience people will often feel like they are fine doing therapy in the car en route (as the passenger) or in a hotel room with others in the background.  Even if the only people within earshot know you well and you fully trust them, I still find that people tend to be less focused or not as free & open as they typically are in session with full privacy.  

• Do you have the support or safety to do the session?

  Can you step away from the activities and be supported by others for taking time away or be in a location that has physical & emotional safety.  Vacations are often predictable and having a hotel room or parked car (weather permitting) seem to be locations where people seem to open up most. 

• What’s your back-up plan if things need to pivot?

  Make sure you & your provider discuss a back up plan for coping skills in case either of you need to cancel the appointment for any unforeseen reason such as illness, tech issues, and such. You don’t want to be thrown off by feeling like you were going to talk about the trip once you are on the trip.  A tentative outline for support on the trip is always wise & helpful even if you build it out more once you are in motion.

Virtual Therapy Can Make Access & Consistency for Therapy More Do-Able. 

There are many advantages to having support in more real time ways such as travel.  And there  are emotional benefits of unplugging and being present in the moment too.  So check in with yourself to see what you think, talk to your providers to get their input, and then see how it goes.  Unless you are out of cell phone range, most of the time you can change your mind and add in a session or cancel a session depending on your therapist's scheduled & attendance policies.  

So soak up that sun in St. George, take in the grandeur of Zions National Park, or Moab for mountain biking or hiking, or hit up Park City for a relaxing mountain whilst enjoying city trip vibes.  Go and live your best life, knowing your therapy session can come with you or be left behind depending on your needs.

If you feel you need more support with your anxiety, body image, eating disorder or inner critic, give us a call, you don’t have to do it alone. 801-699-6161.

Need Anxiety Treatment in Salt Lake City, Provo & Across Utah?

Travel plans don’t mean you have to hit pause on your healing. Whether you're headed to Lake Powell, Zion, Park City, or just stepping away from your usual routine, you don’t have to choose between vacation and your mental health. With virtual options available throughout the state, anxiety treatment and eating disorder treatment can travel with you. And if you need a break from sessions while away, we’ll help you plan ahead so you feel grounded, supported, and safe.

If you're navigating body image struggles, perfectionism, or anxiety, there’s a team of caring professionals—therapists, dietitians, and physicians—ready to help you stay connected to your values, even on the road. Therapy isn’t just for the hard moments; it’s also a way to protect the joyful ones. Here’s how to stay supported this summer:

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

• Meet with a caring and experienced therapist who understands eating disorders and anxiety

• Start therapy from anywhere in Utah with Inside Wellness!

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

At Inside Wellness, we understand that healing doesn’t pause when you pack your bags. That’s why we offer more than just eating disorder treatment—we provide flexible, compassionate mental health support tailored to real life. Whether you're managing anxiety, navigating body image struggles, or just need the continuity of online therapy in Utah, we're here to walk with you. Explore more about our services, or dive into our blog or FAQ to see how therapy can travel with you this summer and beyond.

Can Eating Disorders Be Cured?

Understanding Recovery and What Makes It Possible

As a mental health professional specializing in eating disorders, I hear this question often:
"Can eating disorders really be cured?"

It's a vulnerable and hopeful question — and a complicated one.
The short answer is: Yes, full recovery is possible.
But recovery doesn’t always mean what people initially expect.

Healing from an eating disorder is not about becoming a "perfect eater" or reaching some ideal mental state where you never have a negative thought about food or your body again.
Instead, recovery means reclaiming your life, your freedom, and your sense of self beyond the eating disorder.

In this blog, we'll explore what it means to "fully recover," and the critical factors that make recovery truly possible.

What Does "Cure" Really Mean in the Context of Eating Disorders?

When people ask if eating disorders can be "cured," they often imagine a black-and-white outcome:

• Either you have no lingering thoughts about food or your body (cured),

• Or you continue to struggle forever (not cured).

But in reality, recovery usually looks more nuanced.
Full recovery means:

• You no longer engage in disordered behaviors (restricting, purging, compulsive exercising, bingeing).

• Food no longer dominates your thoughts, emotions, or daily life.

• Body image distress is significantly reduced and no longer controls your choices.

• You have the tools to manage life stress without turning back to the eating disorder.

• You relate to yourself with much greater self-compassion and flexibility.

Full recovery is absolutely achievable.

However, for some people, vulnerable moments might arise — especially during times of stress or major life changes. The difference is that, in recovery, you are equipped to respond rather than relapse. You have coping strategies, support systems, and a deep inner resilience that wasn’t there before.

Recovery is not about perfection.
It’s about freedom.

Factors That Enable Full Recovery from an Eating Disorder

So what makes full recovery possible?
Here are the most critical ingredients:

1. Early Intervention

Research consistently shows that the sooner eating disorder treatment begins, the greater the chance of full recovery.

Eating disorders thrive in secrecy and become more entrenched the longer they go unaddressed. Early intervention interrupts the cycle before it becomes deeply woven into a person's identity and neurobiology.

However — and this is crucial — even people who have lived with an eating disorder for years or decades can still recover. It may take more time, patience, and layered healing, but it is never too late.

2. Comprehensive, Specialized Treatment

General mental health care is rarely enough.
Eating disorders are complex and require specialized treatment that addresses:

• Medical stabilization (if necessary)

• Nutritional rehabilitation

• Cognitive and emotional healing

• Body image work

• Underlying psychological issues (like trauma, perfectionism, anxiety, depression)

Effective eating disorder treatment often includes a multidisciplinary team: eating disorder therapist, dietitian, medical doctor, and sometimes a psychiatrist.
Each professional addresses different aspects of the recovery process, ensuring holistic healing.

3. Addressing Root Causes, Not Just Symptoms

Eating disorders aren't really about food.
Food and body behaviors are symptoms — coping mechanisms for deeper emotional pain, unmet needs, unrealistic self-expectations, anxiety, or unresolved trauma.

Full recovery happens when people are given tools and are better supported in exploring and healing these underlying layers.

Without this deep work, "behavioral recovery" can occur without true emotional freedom — leaving a person vulnerable to relapse.

4. Developing Emotional Regulation Skills

Many people use eating disorder behaviors to manage overwhelming emotions.
Recovery involves learning new emotional regulation skills, such as:

• Identifying and naming feelings

• Self-soothing & nervous system regulation

• Building distress tolerance

• Practicing healthy boundaries

• Learning how to seek support

When emotions no longer feel like emergencies, the need for disordered coping strategies naturally diminishes.

5. Building a New Relationship with the Body

In full recovery, the body is no longer an object to be controlled or punished.
Instead, the body becomes:

• A home

• A partner

• A source of wisdom

Healing body image is a gradual process that often involves:

• Grieving societal ideals and expectations

• Practicing body neutrality (not obsessing over "loving" your body, but respecting it)

• Focusing on what your body can do rather than how it looks

• Unlearning harmful cultural messages about worth and appearance

Body acceptance frees up enormous energy for living a fuller, richer life.

6. Cultivating a Supportive Environment

Recovery does not happen in a vacuum.
Community matters — deeply.

People in recovery thrive when they have:

• Friends, family, or partners who support health at every size, body diversity, and emotional growth

• Therapists and dietitians trained in eating disorder treatment

• Peers or support groups who understand the recovery journey

• Safe spaces free from diet culture pressures

If your environment is steeped in dieting, appearance obsession, or toxic messaging, recovery is not impossible — but it does require stronger boundaries and intentional counter-messaging.

7. Self-Compassion, Patience, and Perseverance

Perhaps the most essential ingredient for full recovery is self-compassion.
Recovery is not linear. There are often setbacks, plateaus, and difficult emotions along the way.

The critical difference between someone who ultimately recovers and someone who stays stuck is not "willpower" — it's the ability to meet themselves with kindness and curiosity when things get hard.

Healing requires patience.
Healing requires grace.
Healing requires a belief that you are worth the effort.

Final Thoughts: Yes, You Can Fully Recover

If you or someone you love is wondering if it's really possible to heal from an eating disorder, hear this clearly:
Yes. Full recovery is possible.
Not because you're "perfect" — but because you are resilient, worthy, and capable of change.

It takes time.
It takes support.
It takes courage to face the pain that fueled the disorder.

But recovery offers you something priceless:

• The ability to eat freely.

• The ability to live in your body without constant self-attack.

• The ability to experience joy, spontaneity, and connection again.

If you're at the beginning of the journey, or feeling discouraged somewhere in the middle, hold on to this truth: There is life beyond the eating disorder. And you deserve to live it.

If you’re ready for support in your recovery journey, reaching out to a specialized eating disorder therapist can be a beautiful and powerful first step. You don’t have to walk this path alone. 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.

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?

"If I just had more willpower, I wouldn't do this."

This is one of the most common statements I hear from people living with Binge Eating Disorder (BED). It often comes with tears, embarrassment, and years of believing that they're simply "bad at eating."

But here's what I want you to know:

Binge Eating Disorder is not a failure of willpower. It is a real, treatable mental health condition.

And perhaps even more importantly: you deserve support, regardless of your body size.

Eating disorder treatment in Utah is here to offer exactly that.

What Is Binge Eating Disorder?

Binge Eating Disorder (BED) is the most common eating disorder, affecting millions of people of every age, gender, race, and body size.

A binge eating episode involves eating an unusually large amount of food in a relatively short period of time while experiencing a profound sense of feeling out of control. People often describe it as though something "takes over." They may eat much more quickly than usual, continue eating even after they're physically uncomfortable, or eat in secret because of intense shame.

Unlike bulimia nervosa, binge eating episodes are not followed by regular compensatory behaviors like purging, excessive exercise, or misuse of laxatives.

After a binge, many people experience overwhelming guilt, self-criticism, hopelessness, and promises that they'll "start over tomorrow." Unfortunately, these feelings often fuel the very cycle they're trying so desperately to stop.

Binge Eating Is Not About a Lack of Self-Control

One of the biggest misconceptions about BED is that it's simply a matter of eating too much or lacking discipline.

In reality, binge eating develops for many complex reasons, including:

• Chronic dieting and food restriction

• Shifting out of another eating disorder

• Emotional distress or difficulty coping with painful emotions

• Perfectionism and an unrelenting inner critic

• Trauma or adverse life experiences

• Stress and nervous system dysregulation

For many people, binge eating becomes an appropriate biological & psychological response to undereating, restriction of certain types of foods or food groups, a means of soothing emotional distress or a means of reducing overwhelming feelings or situations.   The behavior makes sense when we understand the function it has been serving.

Common Myths About Binge Eating Disorder

Myth #1: "People with BED just love food too much."

Most people with BED don't binge because they enjoy it.

In fact, many describe binge episodes as distressing, lonely, automatic, and deeply painful. The temporary relief is often followed by intense shame and emotional suffering.

Myth #2: "If someone just stopped dieting, they'd stop bingeing."

While chronic dieting often contributes to binge eating, recovery is usually much more nuanced than simply giving yourself permission to eat.

Healing often involves rebuilding trust with food, learning emotion regulation skills, addressing perfectionism and shame, and developing self-compassion.

Myth #3: "You have to lose weight before you deserve help."

No one has to earn eating disorder treatment or change their body for any reason, full stop.  

Eating disorder treatment is about improving your relationship with food, your body, and yourself not proving that you're "sick enough."

Myth #4: "Only people in larger bodies have BED."

This simply isn't true.

People with BED & all eating disorders including anorexia nervosa, exist in every body size. Someone can be in a small, medium, or large body and still struggle with binge eating.

Why So Many People Delay Getting Eating Disorder Treatment

One of the greatest barriers to treatment isn't the eating disorder itself, it’s the deep shame that comes with behaviors for which you hold judgement and fear others will too.  

Many people spend years believing they should be able to "fix it on their own." 

Others worry that no one will believe them because they don't "look like" someone with an eating disorder.

If you live in a larger body, you may have experienced healthcare providers focusing exclusively on your weight rather than recognizing the emotional pain you're carrying. You may have even been praised for restrictive eating or encouraged to continue dieting, despite those behaviors making the binge-restrict cycle worse.

These experiences can make it incredibly difficult to reach out. 

Some common fears include:

• "My therapist will judge me."

• "People will think I'm lazy."

• "They're just going to tell me to lose weight."

• "I'm embarrassed to tell anyone how much I eat."

• "What if they don't believe I have an eating disorder because of my size?"

• "I'm afraid they'll make me give up all control around food."

• "I've tried everything already—what if nothing works?"

These fears are understandable.

They also don't have to keep you stuck.

Choosing an eating disorder therapist that is Heath At Every Size or HAES will ensure that they prioritize social justice for people of all body sizes in addition to the belief that body shape & size is not directly connected to a body that’s larger or a body that’s smaller. 

What Eating Disorder Treatment Actually Looks Like

Many people imagine eating disorder treatment as someone taking away all their favorite foods or telling them exactly what they should eat or their body, shape & size.

In reality, effective treatment is much more compassionate than that.

The goal isn't simply to stop binge eating.

The goal is to understand why it's happening.

Treatment often includes:

• Understanding the binge-restrict cycle

• Learning healthier ways to cope with difficult emotions

• Developing self-compassion instead of self-criticism

• Challenging rigid food rules if they contribute to your binge episodes

• Healing body shame and weight stigma

• Reconnecting with your values rather than living according to your inner critic

Recovery isn't about becoming "perfect" with food because that doesn’t exit. It’s about emotional & physical attunement over time as a more predominant pattern vs emotional numbing or lack of awareness with tools to tolerate or resolve difficult emotions.

It's about becoming free from the constant mental battle and to find more ease in your relationship with food & your body.

Healing Is Possible

Recovery doesn't mean you'll never have another difficult day with food.

It means food no longer controls your life.

It means meals become less stressful.

Your thoughts become quieter.

Your inner critic loses its grip.

You begin trusting yourself again.

And perhaps most importantly, you begin believing that your worth has never depended on your weight, your willpower, or what you ate yesterday.

You Are Deserving of Support

If you're struggling with binge eating, please know this:

You are not broken.

You are not weak.

You are not lacking discipline.

Ready to Begin Eating Disorder Treatment in Utah?

You are coping in the best way your mind and body have learned to survive. With compassionate, evidence-based treatment, those coping strategies can change. Healing is possible, and you don't have to wait until you're "sick enough" or your body looks a certain way to ask for help. You deserve care exactly as you are.

If you are struggling with emotional eating or bingeing, you don't have to figure it out alone. Our team is here to offer support, help, and healing without judgment. We serve clients throughout Utah through virtual therapy, and we are happy to help connect you with a skilled in-person provider if that feels like a better fit.

Start your healing 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 who truly understands what you are going through

3. Begin building more trust in yourself and a healthier, more peaceful relationship with food

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

Emotional eating and binge eating rarely exist on their own. They are often woven together with body image distress, anxiety, shame, perfectionism, and the exhausting pressure of never feeling like enough. At Inside Wellness, we offer more than eating disorder treatment in Utah. Alongside specialized eating disorder support, we provide body image therapy, anxiety therapy, support for perfectionism, online therapy, and therapy for burnout, all designed to address the deeper patterns that keep you stuck in the cycle.

Whether you are just beginning to name what you are experiencing, looking for a therapist who truly understands binge eating and emotional eating, or ready to start untangling the emotions underneath the behaviors, our team is here. You do not have to have it all figured out before reaching out. With the right support, healing gets to be about more than just the food. It gets to be about you.

Visit our blog or FAQ to learn more about how therapy can help you find a more peaceful, trusting relationship with yourself and with food.

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.

Coping with Body Image and Back-to-School Anxieties

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

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

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

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

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

Acknowledge Your Feelings

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

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

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

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

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

Focus on Function

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

 Practice Self-Care

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

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

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

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

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

2. Meet with a caring therapist

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

Other Services Offered with Inside Wellness

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