• That’s it that’s the whole post! Okay but seriously most of us start way too big when setting goals. Especially in the new year, we want to work on a bunch of things at the same time because we want to change and feel better. Start SMALL. You can still have a big goal but cut it into the smallest pieces possible. Want to start meditation? Start with a goal of literally meditating one minute a day for a month. Then build from there. Want to go to cook more? Make the goal to cook one thing per week. Starting too big sets us up for failure and negatively impacts our ability to trust ourselves. Start small, forgive yourself and build from there. What other goal tips do you have? #therapyforwomen #amandaewhite #goals #settingoals #goalsetting #goalgetter #goalgetters #goalgettermindset #edrecovery #anxietyrelief #startsmall #depressionhelp #soberlife #sober #anxiousmind #anxiousmommy #soberaf
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    That’s it that’s the whole post! Okay but seriously most of us start way too big when setting goals. Especially in the new year, we want to work on a bunch of things at the same time because we want to change and feel better. Start SMALL. You can still have a big goal but cut it into the smallest pieces possible. Want to start meditation? Start with a goal of literally meditating one minute a day for a month. Then build from there. Want to go to cook more? Make the goal to cook one thing per week. Starting too big sets us up for failure and negatively impacts our ability to trust ourselves. Start small, forgive yourself and build from there. What other goal tips do you have? #therapyforwomen #amandaewhite #goals #settingoals #goalsetting #goalgetter #goalgetters #goalgettermindset #edrecovery #anxietyrelief #startsmall #depressionhelp #soberlife #sober #anxiousmind #anxiousmommy #soberaf
  • Anyone else get a lot of dentist or doctor anxiety? I feel you! After sharing about my dentist experience so many of you reached out and shared great tips. I wanted to compile them into a post and also include doctors appts because a lot of us get very anxious with those too! Now you can refer to this post when you’re booking or going! What other tips do you have for making it easier to go or reducing anxiety? I personally think it’s so important to think of every excuse I may use and then cross it off. I make sure they take my insurance already, I don’t have anything booked before or after so I know I can be on time, I tell people I’m going. What other tips do you have? #therapyforwomen #mentalhealthawareness #anxietyrelief #anxious #anxiousmind #dentalanxiety #anxiousmama #anxiousmommy #edrecovery #edrecoverywarrior #edrecoveryjourney #edrecovering #eatingdisorderrecovery #haes
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    Anyone else get a lot of dentist or doctor anxiety? I feel you! After sharing about my dentist experience so many of you reached out and shared great tips. I wanted to compile them into a post and also include doctors appts because a lot of us get very anxious with those too! Now you can refer to this post when you’re booking or going! What other tips do you have for making it easier to go or reducing anxiety? I personally think it’s so important to think of every excuse I may use and then cross it off. I make sure they take my insurance already, I don’t have anything booked before or after so I know I can be on time, I tell people I’m going. What other tips do you have? #therapyforwomen #mentalhealthawareness #anxietyrelief #anxious #anxiousmind #dentalanxiety #anxiousmama #anxiousmommy #edrecovery #edrecoverywarrior #edrecoveryjourney #edrecovering #eatingdisorderrecovery #haes
  • As promised! Here is a chart to help you understand the difference between avoidance and rest. The biggest difference is intention. Are you cancelling plans so you can rest and because you don’t have the energy? Or are you avoiding a tough conversation with a friend? Will you feel better or worse after you cancel or push something off? Are you able to actually rest or do you procrastinate or push something off do you then best yourself up about it and feel worse? Do you feel (somewhat at least) recovered? Or do you feel more anxious? Let me know what you think and how you determine the difference for yourself! #avoidance #procrastination #rest #selfcare #selfcaretips #selfcareroutine #anxietyrelief #anxietyawareness #anxious #anxiousmommy #anxiousmama #anxiousmind
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    As promised! Here is a chart to help you understand the difference between avoidance and rest. The biggest difference is intention. Are you cancelling plans so you can rest and because you don’t have the energy? Or are you avoiding a tough conversation with a friend? Will you feel better or worse after you cancel or push something off? Are you able to actually rest or do you procrastinate or push something off do you then best yourself up about it and feel worse? Do you feel (somewhat at least) recovered? Or do you feel more anxious? Let me know what you think and how you determine the difference for yourself! #avoidance #procrastination #rest #selfcare #selfcaretips #selfcareroutine #anxietyrelief #anxietyawareness #anxious #anxiousmommy #anxiousmama #anxiousmind
  • If you struggle with anxiety or depression you may struggle with resting. You may also struggle with avoidance— whether that is pushing off things you have to do that give you anxiety, avoiding appointments you preciously made, or ghosting people. Avoidance is sneaky because it feels like we are taking care of ourselves, but we feel more anxious later. Most of the time when we do this our breaks don’t even feel nourishing because we spend the whole time being anxious. We feel temporarily better but then are left feeling worse. Resting and avoidance can look the same from the outset but feel very different. Resting is productive. Yes even if it’s watching Netflix, cancelling plans, laying in bed etc. Avoidance is taking action in order to avoid dealing with something or someone. It heightens our anxiety after we cancel something. It may even be a way we self sabotage (hello doom scrolling!) Intentions matter in how you identify if you are resting or avoiding. If you are an over functioned, you probably need to rest more. If you fall into the habit of under functioning, you will likely need to practice taking small steps to not avoid things so you can feel less anxious later. I’ll do a post tomorrow breaking down some examples so you can help identify this for yourself. We all need rest. Resting is crucial. And if we are at the point of burn out, it’s going to take even more rest for us to come back to equilibrium. What’s going on the world and in our life also has an impact. How do you know the difference between avoidance and resting? #underfunctioning #overfunctioning #burnout #burnoutprevention #burnoutrecovery #anxietyrelief #depressionhelp #anxious #anxiousmind #anxiousmommy #anxiousmama #avoidance #selfcare
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    If you struggle with anxiety or depression you may struggle with resting. You may also struggle with avoidance— whether that is pushing off things you have to do that give you anxiety, avoiding appointments you preciously made, or ghosting people. Avoidance is sneaky because it feels like we are taking care of ourselves, but we feel more anxious later. Most of the time when we do this our breaks don’t even feel nourishing because we spend the whole time being anxious. We feel temporarily better but then are left feeling worse. Resting and avoidance can look the same from the outset but feel very different. Resting is productive. Yes even if it’s watching Netflix, cancelling plans, laying in bed etc. Avoidance is taking action in order to avoid dealing with something or someone. It heightens our anxiety after we cancel something. It may even be a way we self sabotage (hello doom scrolling!) Intentions matter in how you identify if you are resting or avoiding. If you are an over functioned, you probably need to rest more. If you fall into the habit of under functioning, you will likely need to practice taking small steps to not avoid things so you can feel less anxious later. I’ll do a post tomorrow breaking down some examples so you can help identify this for yourself. We all need rest. Resting is crucial. And if we are at the point of burn out, it’s going to take even more rest for us to come back to equilibrium. What’s going on the world and in our life also has an impact. How do you know the difference between avoidance and resting? #underfunctioning #overfunctioning #burnout #burnoutprevention #burnoutrecovery #anxietyrelief #depressionhelp #anxious #anxiousmind #anxiousmommy #anxiousmama #avoidance #selfcare
  • Here are some of my tips for limiting news consumption so you can rest while staying informed. My best tip is to avoid watching news on TV. It’s designed to have you continue to watch forever and often people continue to share and talk about the same things over and over. It also has sound, video and words on the screen so you are doing all 3. Instead try to pick one sense- read an article, listen to a podcast or watch a video. Turn off notifications! It’s important to stay informed and it’s important to take breaks and take care of yourself. Your body is not defined to be in a continuous stare of fight flight freeze! What are some of your best tips for limiting news intake while staying informed? I am also a huge fan of @jessicayellin her info is timely, honest, succinct but without noise! #anxietyrelief #depressionhelp #anxiousmind #anxious #anxiousmama #anxiousmommy #depressionsupport #panicattack #anxietyrecovery
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    Here are some of my tips for limiting news consumption so you can rest while staying informed. My best tip is to avoid watching news on TV. It’s designed to have you continue to watch forever and often people continue to share and talk about the same things over and over. It also has sound, video and words on the screen so you are doing all 3. Instead try to pick one sense- read an article, listen to a podcast or watch a video. Turn off notifications! It’s important to stay informed and it’s important to take breaks and take care of yourself. Your body is not defined to be in a continuous stare of fight flight freeze! What are some of your best tips for limiting news intake while staying informed? I am also a huge fan of @jessicayellin her info is timely, honest, succinct but without noise! #anxietyrelief #depressionhelp #anxiousmind #anxious #anxiousmama #anxiousmommy #depressionsupport #panicattack #anxietyrecovery
  • EDITED: also immigrants, Muslims, all people or color. I stepped back and was elevating stories of others (especially folks in the BIPOC community) since the attack on the Capitol on Weds. I felt like nobody needed to hear my feelings about it. As a white woman with much privilege, I didn’t have to worry about the safety of myself or family. But I do believe that people needed to hear a statement about this, and I apologize for not doing it sooner. What happened on Weds was atrocious and unfortunately predictable and preventable. My thoughts go out to those of various identities who had to bear witness to a confederate flag, noose, anti-Semitic and overt displays of white power. So I wanted to also make a permanent post on my page so it is crystal clear what I think about all of this. What happened on Wednesday is not okay. It was racist. It was traumatic. As a mental health therapist I am committed to social justice and anti-racism. So is my practice @therapyforwomencenter We firmly believe you cannot support clients who are BIPOC, Jewish, LGBTQ and other marginalized identities if you do not actively speak up against injustice. Trump has been escalating since the moment he took office, especially since the end of the campaign (debate) and as he has lost. His behavior is more and more erratic and he has been enabled by people in power. He must be removed from power. However this isn’t just about Trump, America must face and reconcile our true history if we are going to move forward. If not, we continue to gaslight and harm people. People cannot heal when they are continuously re-traumatized. If this bothers you, feel free to unfollow me. As many have said, we can disagree on a lot of things, but human life and the ability to exist safely is not something I am willing to debate. Hope you get some rest this weekend and can log off for a bit.❤️
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    EDITED: also immigrants, Muslims, all people or color. I stepped back and was elevating stories of others (especially folks in the BIPOC community) since the attack on the Capitol on Weds. I felt like nobody needed to hear my feelings about it. As a white woman with much privilege, I didn’t have to worry about the safety of myself or family. But I do believe that people needed to hear a statement about this, and I apologize for not doing it sooner. What happened on Weds was atrocious and unfortunately predictable and preventable. My thoughts go out to those of various identities who had to bear witness to a confederate flag, noose, anti-Semitic and overt displays of white power. So I wanted to also make a permanent post on my page so it is crystal clear what I think about all of this. What happened on Wednesday is not okay. It was racist. It was traumatic. As a mental health therapist I am committed to social justice and anti-racism. So is my practice @therapyforwomencenter We firmly believe you cannot support clients who are BIPOC, Jewish, LGBTQ and other marginalized identities if you do not actively speak up against injustice. Trump has been escalating since the moment he took office, especially since the end of the campaign (debate) and as he has lost. His behavior is more and more erratic and he has been enabled by people in power. He must be removed from power. However this isn’t just about Trump, America must face and reconcile our true history if we are going to move forward. If not, we continue to gaslight and harm people. People cannot heal when they are continuously re-traumatized. If this bothers you, feel free to unfollow me. As many have said, we can disagree on a lot of things, but human life and the ability to exist safely is not something I am willing to debate. Hope you get some rest this weekend and can log off for a bit.❤️
  • A therapist really wants you to know... Judging your emotions prevents you from actually feeling and working through them. When you judge your emotions, you still have to deal with and feel the emotion, plus the judgment of it. The most important thing I can tell you is stop.judging.your.emotions! And when you slip and do (we all do), practice compassion and forgiveness. Emotions are normal! #emotionalhealth #emotionalhealing #anxietyrelief #depressionhelp #seasonaldepression #depressionawareness #anxiousmind #anxiousmommy #edrecovery #edrecoveryjourney #edrecoverywarrior #sober #soberaf #sobriety #judgement
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    A therapist really wants you to know... Judging your emotions prevents you from actually feeling and working through them. When you judge your emotions, you still have to deal with and feel the emotion, plus the judgment of it. The most important thing I can tell you is stop.judging.your.emotions! And when you slip and do (we all do), practice compassion and forgiveness. Emotions are normal! #emotionalhealth #emotionalhealing #anxietyrelief #depressionhelp #seasonaldepression #depressionawareness #anxiousmind #anxiousmommy #edrecovery #edrecoveryjourney #edrecoverywarrior #sober #soberaf #sobriety #judgement
  • Anyone else struggle with perfectionism?!? ⠀ Recently I’ve been trying to transform my relationship with failure. ⠀⠀ Because here’s the thing, if you’re committed to perfection, life occurs like pass or fail. Things that don’t work out occur as failures and this prevents you from trying new or risky things because your worry about the outcome. ⠀ The more I expand my life and my business, heck even this Instagram, the more I open myself up to criticism. The more people aren’t going to like me. The more people will notice if I fail or screw up.
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So that leaves me with 2 options— grow and learn to accept my imperfections, or play safe and stay small. ⠀ I’m doing the former. I hope you will join me. The world needs you! The more of us that do things we are afraid of anyway, the more we talk openly about fear and the unreality of perfection, the more we break stigma. ⠀ Let’s do this! #imperfectishuman #imperfection #imperfectionisbeauty #imperfectionist #doitanyway #stigmafighter #anxietyrelief #depressionhelp #anxietyawareness #anxietysupport #perfectlyimperfect
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    Anyone else struggle with perfectionism?!? ⠀ Recently I’ve been trying to transform my relationship with failure. ⠀⠀ Because here’s the thing, if you’re committed to perfection, life occurs like pass or fail. Things that don’t work out occur as failures and this prevents you from trying new or risky things because your worry about the outcome. ⠀ The more I expand my life and my business, heck even this Instagram, the more I open myself up to criticism. The more people aren’t going to like me. The more people will notice if I fail or screw up.
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So that leaves me with 2 options— grow and learn to accept my imperfections, or play safe and stay small. ⠀ I’m doing the former. I hope you will join me. The world needs you! The more of us that do things we are afraid of anyway, the more we talk openly about fear and the unreality of perfection, the more we break stigma. ⠀ Let’s do this! #imperfectishuman #imperfection #imperfectionisbeauty #imperfectionist #doitanyway #stigmafighter #anxietyrelief #depressionhelp #anxietyawareness #anxietysupport #perfectlyimperfect
  • Have you ever thought, I just want to find my PURPOSE in life! ⠀ Then I’ll be happy, fulfilled, fill in the blank! ⠀⠀ I have some maybe unfortunate news for you... ⠀ Your purpose is not something you DISCOVER. Your purpose is something you CREATE. ⠀⠀ You get to decide and say “this is my purpose” and “this is what my life is for” AND you can change your mind. ⠀ Start by doing things that light you up and fill you with joy. Things that make you feel like your most expressed version of yourself. ⠀ Start with what you WANT your purpose to be. ⠀⠀ You don’t have to be the best at something for it to be your purpose, you just need to do it! ⠀ There’s no inherent “meaning” inside of you waiting to be discovered. It’s something you make up! I often think that my purpose in life is to be a therapist. After developing an eating disorder and addiction and getting into recovery, I am very passionate about helping folks who are dealing with the same issues. However if you looked at my DNA, I don’t believe there’s anything that necessarily says I was destined to only do that. I went through certain experiences and discovered I had a knack for empowering others and being with those who went through things I have gone through. Then I went to grad school and got extensive training to make sure I could help effectively. If you stopped searching for your purpose and starting brainstorming what excites you and what you love to do and are maybe good at, that’s the most effective way to finding your purpose. It all starts with you deciding - this is my purpose and taking the action that follows. (PS- You can change your mind) Start by thinking of your values and go from there. I’ll share more about values tomorrow! ⠀ So I gotta know— what’s your purpose in life?! #growthmindset #whatsyourpassion #whatsyourpurpose#anxietyrelief #anxietyquote #depressionhelp #edrecovery #soberaf #sober #therapyforwomen #amandaewhite #sobriety #boozefree #recovery #recoveryispossible #recoveryjourney #edrecoverywarrior #edrecoveryjourney
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    Have you ever thought, I just want to find my PURPOSE in life! ⠀ Then I’ll be happy, fulfilled, fill in the blank! ⠀⠀ I have some maybe unfortunate news for you... ⠀ Your purpose is not something you DISCOVER. Your purpose is something you CREATE. ⠀⠀ You get to decide and say “this is my purpose” and “this is what my life is for” AND you can change your mind. ⠀ Start by doing things that light you up and fill you with joy. Things that make you feel like your most expressed version of yourself. ⠀ Start with what you WANT your purpose to be. ⠀⠀ You don’t have to be the best at something for it to be your purpose, you just need to do it! ⠀ There’s no inherent “meaning” inside of you waiting to be discovered. It’s something you make up! I often think that my purpose in life is to be a therapist. After developing an eating disorder and addiction and getting into recovery, I am very passionate about helping folks who are dealing with the same issues. However if you looked at my DNA, I don’t believe there’s anything that necessarily says I was destined to only do that. I went through certain experiences and discovered I had a knack for empowering others and being with those who went through things I have gone through. Then I went to grad school and got extensive training to make sure I could help effectively. If you stopped searching for your purpose and starting brainstorming what excites you and what you love to do and are maybe good at, that’s the most effective way to finding your purpose. It all starts with you deciding - this is my purpose and taking the action that follows. (PS- You can change your mind) Start by thinking of your values and go from there. I’ll share more about values tomorrow! ⠀ So I gotta know— what’s your purpose in life?! #growthmindset #whatsyourpassion #whatsyourpurpose#anxietyrelief #anxietyquote #depressionhelp #edrecovery #soberaf #sober #therapyforwomen #amandaewhite #sobriety #boozefree #recovery #recoveryispossible #recoveryjourney #edrecoverywarrior #edrecoveryjourney
  • Which of these can you do today? #depressionhelp #depressionawareness #depressionsupport #depressionsurvivor #anxietyrelief #anxietysupport #anxietyawareness
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    Which of these can you do today? #depressionhelp #depressionawareness #depressionsupport #depressionsurvivor #anxietyrelief #anxietysupport #anxietyawareness