expert type icon EXPERT

Jenna J. Torres

Psychologist | Clinical

<p class="MsoNormal" style="margin: 0in 0in 0.0001pt; font-size: medium; font-family: Calibri;">As a licensed clinical psychologist, I am excited to help you achieve your full potential and enhance your quality of life. I work from a strength-based and culturally-sensitive perspective to provide non-judgmental support, compassion, and empathy. Using a collaborative approach and creating an individualized treatment plan, the therapeutic alliance is strengthened and allows you to feel safe, comfortable, and trusting of the treatment process. I am passionate about working together to help you stabilize mental health, improve personal wellness, increase self-esteem, gain insights, learn new coping skills, explore thoughts and feelings, build resiliency, and develop spiritually.</p>
<p class="MsoNormal" style="margin: 0in 0in 0.0001pt; font-size: medium; font-family: Calibri;">&nbsp;</p>
<p class="MsoNormal" style="margin: 0in 0in 0.0001pt; font-size: medium; font-family: Calibri;">I specialize in treating individuals, children, teens, and families who struggle with depression, anxiety, mood dysregulation, personality disorders, trauma and abuse, chemical dependency, disordered eating and distorted body image, toxic shame, communication difficulties, behavioral issues, adjustment transitions, and stress management. I utilize various modalities and evidence based practices of Cognitive Behavioral Therapy, Dialectical Behavior Therapy, Eye Movement Desensitization and Reprocessing, Structural Family Therapy, play and art therapy, and hypnosis.</p>
<p class="MsoNormal" style="margin: 0in 0in 0.0001pt; font-size: medium; font-family: Calibri;">&nbsp;</p>
<p class="MsoNormal" style="margin: 0in 0in 0.0001pt; font-size: medium; font-family: Calibri;">I earned my doctoral degree in Clinical Psychology with an emphasis in Health Psychology from The Chicago School of Professional Psychology. I have been practicing for the past 8 years and have extensive experience working in outpatient community counseling centers with children, adolescents, and adults. I have been the Program Manager at a residential treatment program for teens, the Clinical Director of a substance abuse treatment facility in Los Angeles, and the Clinical Director of an eating disorder treatment program in Orange County.</p>
<p class="MsoNormal" style="margin: 0in 0in 0.0001pt; font-size: medium; font-family: Calibri;">&nbsp;</p>
<p class="MsoNormal" style="margin: 0in 0in 0.0001pt; font-size: medium; font-family: Calibri;">I hope we have the opportunity to work together and I look forward to meeting you!</p>
Jenna J. Torres
  • Pasadena, CA
  • Accepting new patients

What does a psychologist do for learning disabilities?

Thank you for your question. There are many ways a psychologist could help someone who has learning disabilities to improve reading, writing, and math skills, including exploring READ MORE
Thank you for your question. There are many ways a psychologist could help someone who has learning disabilities to improve reading, writing, and math skills, including exploring visual, auditory, and kinesthetic multimodal learning styles, practicing various strategies (repetition, mnemonic devices, visualization), and exploring new adaptive responses for self-awareness and self-confidence. Treatment usually includes both strengthening the skills and developing a learning strategy tailored to take advantage of the person's strengths. For example, repetition and mnemonic devices might make it easier to memorize a math formula, and drawing a picture to illustrate a word problem might help to visualize what is being asked. Treatment for a learning disorder often also involves
multimodal teaching. If your daughter has trouble comprehending a subject with her eyes and ears alone, other senses such as touch, taste, and even smell can play a role in the learning process. Similarly, learning to convert one sort of problem into another format may help (e.g. changing a traditional math problem into a word problem). A learning specialist can help determine the services or accommodations a person might benefit from. Psychotherapy, cognitive behavior therapy, in particular, may also be helpful in treating the emotional and behavioral problems that can accompany a learning disorder.

For *impairment in reading*:

· *Special teaching techniques.* These can include helping the person learn through multisensory experiences and by providing immediate feedback to strengthen the person's ability to recognize words.

· *Use of technology.* People with impairment in reading may benefit from listening to books on tape or using word-processing programs with spell-check features.

For *impairment in written expression*:

· *Use of technology.* A person can be taught to use word-processing programs or an audio recorder instead of writing by hand.

For *impairment in mathematics*:

· *Use of memory aids*. Rhymes and music are among the techniques that can be used to help a person remember math concepts.

I hope this has been helpful!

*Jenna Torres, PsyD*
Licensed Psychologist
LifeStance Health
(626) 808-4600 x109

My wife's severe anger?

Hi, Thanks for reaching out although I'm not sure what your question is. The best therapy for anger management is done by a Certified Anger Management Specialist. This therapy READ MORE
Hi, Thanks for reaching out although I'm not sure what your question is. The best therapy for anger management is done by a Certified Anger Management Specialist. This therapy helps a person learn to manage anger by first identifying the feeling and the factors that contribute to feeling that way (underlying causes of the anger), and then learning healthy coping skills to use. Coping skills can include reading, listening to music, writing/journaling, calling a friend or talking to someone about the situation, playing with a pet, deep diaphragmatic breathing, progressive muscle relaxation, mindfulness and meditation, drawing, or other forms of artistic expression, exercise or going for a walk, etc.

Do children of divorce need therapy?

Hi, Thanks for your question. Children of divorce do not necessarily need therapy, but it can be a helpful place for your child to process her thoughts and feelings, express her READ MORE
Hi, Thanks for your question. Children of divorce do not necessarily need therapy, but it can be a helpful place for your child to process her thoughts and feelings, express her experience, and work through any emotional challenges with a professional mental health care provider. I
would recommend you seek out help if you notice your daughter's behavior or emotions change in a negative way or seem unusual. Hope this helps!

Which therapy is most effective for panic attacks?

Hi, Thank you for your question. There are many different therapies that are effective for panic attacks, including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy READ MORE
Hi, Thank you for your question. There are many different therapies that are effective for panic attacks, including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), psychodynamic therapy, humanistic therapy, Interpersonal Therapy (IPT), Eye Movement Desensitization and Reprocessing (EMDR), and Mindfulness-Based Cognitive Therapy (MBCT). Panic reduction techniques include deep diaphragmatic breathing, progressive muscle relaxation, grounding exercises, mindfulness meditation, practicing positive mantras or positive self-talk, guided imagery and visualization, and journaling or stream of consciousness writing. I would recommend you seek services from a mental health professional to help with panic attacks. I hope this has been helpful!

How do you treat geriatric anxiety?

Hi, Thank you for your question. Geriatric anxiety reduction techniques may include but are not limited to, deep diaphragmatic breathing, progressive muscle relaxation, grounding READ MORE
Hi, Thank you for your question. Geriatric anxiety reduction techniques may include but are not limited to, deep diaphragmatic breathing, progressive muscle relaxation, grounding exercises, mindfulness meditation, practicing positive mantras or positive self-talk, guided imagery and visualization, and journaling or stream of consciousness writing. I hope this has been helpful!

How would a behavioral psychologist treat nail biting?

Hi, Thank you for your question. A behavioral psychologist would treat nail-biting with Cognitive-Behavior Therapy (CBT) and Acceptance and Commitment Therapy (ACT), as well as READ MORE
Hi, Thank you for your question. A behavioral psychologist would treat nail-biting with Cognitive-Behavior Therapy (CBT) and Acceptance and Commitment Therapy (ACT), as well as refer to a psychiatrist or medical professional for a medication evaluation. I hope this has been helpful!

Does behavioral therapy work for autism?

Thank you for your question. Yes, behavioral therapy works very well for autism. *Applied Behavior Analysis* (ABA) is the most researched and common intervention type for autism. READ MORE
Thank you for your question. Yes, behavioral therapy works very well for autism. *Applied Behavior Analysis* (ABA) is the most researched and common intervention type for autism. This intervention has been used for over 50 years. Through ABA, the individual can learn play, communication, self-care, and social skills. The highly structured intervention can also help in reducing problematic behaviors. Studies showed that ABA yields positive outcomes for children with autism. It is usually the starting point for autistic children with symptoms on the severe side. The therapy can help
children learn skills, while also eliminating problem behaviors. Different types of ABA commonly used to treat autism spectrum disorder (ASD) include:

-Positive Behavioral and Support (PBS). PBS aims to figure out why a child does a particular problem behavior. It works to change the environment, teach skills, and make other changes that make a
correct behavior more positive for the child. This encourages the child to behave more appropriately.
- Pivotal Response Training (PRT). PRT takes place in the child's everyday environment. Its goal is to improve a few "pivotal" skills, such as motivation and taking initiative to communicate. These help the child to learn many other skills and deal with many situations.
- Early Intensive Behavioral Intervention (EIBI). EIBI provides individualized, behavioral instruction to very young children with ASD. It requires a large time commitment and provides one-on-one or small-group instruction.
- Discrete Trial Teaching (DTT). DTT teaches skills in a controlled, step-by-step way. The teacher uses positive feedback to encourage the child to use new skills.

*Cognitive Behavioral Therapy* (CBT) is another form of behavioral therapy that has been in use since the 1960s. Usually children with milder symptoms of autism benefit from this type of therapy. Its aim is to define what triggers the behaviors. Through the use of CBT, children can learn to see when they are going to exhibit a certain behavior, and they practice doing something different instead of problematic behavior. This form of therapy helps with fear and anxiety.

*Relationship Development Intervention* (RDI) is a family-centered approach. The aim of RDI is to focus on certain defined emotional and social objectives which are used to establish meaningful relationships. Aimed more toward the parents, RDI consultants help caregivers develop skills related to interpersonal engagement.

*Verbal Behavior Therapy* (VBT) is a type of behavioral therapy that teaches the non-vocal child how to communicate with purpose. The aim of verbal behavior therapy is to teach children how to use words functionally to get the desired response. Through repetition, children understand that communication will yield positive results. They will get what they want by using language functionally.

*Developmental and Individual Differences Relationship* (DIR) Therapy, also called Floortime, engages children through activities that they will enjoy. Parents will also participate in the session. Therapists will help the child work on gaining new skills. During this therapy, the child will be engaging and interacting with others.

*Sensory Integration Therapy* works to improve a child’s sensitivities to sensory stimuli that may be overwhelming to the child. Loud noises, bright lights, and touches may all be addressed. A therapist using this type of therapy will introduce the child to increasingly higher levels of the stimuli being worked on. While the therapist does need to push the child’s limits, there is no force involved. Sensory integration therapy does not require a lot of time per session and positive results usually occur relatively quickly if this is going to work.

*Treatment and Education of Autistic and Related Communication Handicapped Children* (TEACCH model) is used to help children with autism achieve positive results with their social and maladaptive behaviors. It uses an environment that is structured and organized at all times. In addition, activities are predictably sequenced and visually organized to enhance the environment for the child. Children proceed to practice activities and skills in a specific fashion. Outcomes are more positive when the parents are taught to use a similar method at home.

Overall, behavior therapy for individuals with autism varies widely among therapists. Different types of therapies work better for each child and finding the right protocol for each child is the key to success. I hope this has been helpful!

Best,

Jenna Torres, PsyD
Clinical Psychologist
LifeStance Health
(626) 808-4600 x109

Dissociative identity disorders?

According to the DSM5, there are 3 distinct dissociative disorders: Dissociative Identity Disorder (DID), Dissociative Amnesia, and Depersonalization/Derealization Disorder. There READ MORE
According to the DSM5, there are 3 distinct dissociative disorders: Dissociative Identity Disorder (DID), Dissociative Amnesia, and Depersonalization/Derealization Disorder. There are no subtypes for DID.

I hope this has been helpful!

Best,

*Jenna Torres, PsyD*
Pasadena Clinic Director
Licensed Psychologist
New Day Psychotherapy Group
(626) 808-4600 x109

What techniques are used in family therapy?

Thank you for your question. There are many techniques used in family therapy, including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Psychodynamic/Psychoanalytic READ MORE
Thank you for your question. There are many techniques used in family therapy, including Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Psychodynamic/Psychoanalytic Therapy, Humanistic/Existential Therapy, Interpersonal Therapy (IPT), Internal Family Systems Therapy (IFST), Mindfulness Based Cognitive Therapy (MBCT), Acceptance and Commitment Therapy (ACT), Behavior Modification, Cognitive Processing Therapy (CPT), Exposure and Response Prevention (ERP), Motivational Interviewing (MI), Solution Focused Therapy, Structural Family Therapy, Strategic Family Therapy, Parent-Child Interaction Therapy (PCIT), Positive Parenting Program (PPP), Emotionally Focused Therapy (EFT), and Play/Art Therapy.

I hope this has been helpful!

Best,

*Jenna Torres, PsyD*
Pasadena Clinic Director
Licensed Psychologist
New Day Psychotherapy Group
(626) 808-4600 x109

How do you stop anxiety attacks when flying?

Thank you for your question. Exposure and Response Prevention (ERP), an evidence-based practice that utilizes exposure hierarchies to address the compulsive behaviors used to neutralize READ MORE
Thank you for your question. Exposure and Response Prevention (ERP), an evidence-based practice that utilizes exposure hierarchies to address the compulsive behaviors used to neutralize anxiety that accompanies obsessive thoughts, has been shown to be highly effective in treating phobias. I highly recommend you seek out some support from a mental health professional to guide you through the process.

I hope this has been helpful!

Best,

*Jenna Torres, PsyD*
Pasadena Clinic Director
Licensed Psychologist
New Day Psychotherapy Group
(626) 808-4600 x109

What anxiety medicine can I take as a pilot?

A psychiatrist would treat anxiety with antianxiety or antidepressant medications. Examples of antianxiety meds include benzodiazepines (Xanax, Valium, Ativan, Klonopin) and non-benzodiazepines READ MORE
A psychiatrist would treat anxiety with antianxiety or antidepressant medications. Examples of antianxiety meds include benzodiazepines (Xanax, Valium, Ativan, Klonopin) and non-benzodiazepines (Buspar). Examples of antidepressant meds include Selective Serotonin Reuptake Inhibitors (SSRIs- Prozac, Zoloft, Paxil)/Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs-Effexor, Cymbalta), Tricyclics (TCAs- Elavil, Anafranil, Tofranil), Monoamine-Oxidase Inhibitors (MAOIs- Nardil, Marplan), and others like Wellbutrin and Remeron.

I hope this has been helpful!

Best,

*Jenna Torres, PsyD*
Pasadena Clinic Director
Licensed Psychologist
New Day Psychotherapy Group
(626) 808-4600 x109

What therapy is best for bipolar disorder?

Thank you for your question. Three types of therapy are especially helpful in the treatment of bipolar disorder: *Cognitive Behavioral Therapy*- In CBT, you examine how your READ MORE
Thank you for your question. Three types of therapy are especially helpful in the treatment of bipolar disorder:

*Cognitive Behavioral Therapy*- In CBT, you examine how your thoughts
affect your emotions. You also learn how to change negative thinking
patterns and behaviors into more positive ways of responding. For
bipolar disorder, the focus is on managing symptoms, avoiding triggers for relapse, and
problem-solving.

*Interpersonal and Social Rhythm Therapy*- IPSRT focuses on current
relationship issues and helps you improve the way you relate to the
important people in your life. By addressing and solving interpersonal
problems, this type of therapy reduces stress in your life. Since stress is
a trigger for bipolar disorder, this relationship-oriented approach can
help reduce mood cycling. Interpersonal therapy is often combined with
social rhythm therapy for the treatment of bipolar disorder. People with
bipolar disorder are believed to have overly sensitive biological clocks,
the internal timekeepers that regulate circadian rhythms. This clock is
easily thrown off by disruptions in your daily pattern of activity, also
known as your “social rhythms.” Social rhythm therapy focuses on
stabilizing social rhythms such as sleeping, eating, and exercising. When
these rhythms are stable, the biological rhythms that regulate mood remain
stable too.

*Family Focused Therapy*- Living with a person who has bipolar disorder can
be difficult, causing strain in family and marital relationships.
Family-focused therapy addresses these issues and works to restore a
healthy and supportive home environment. Educating family members about the
disease and how to cope with its symptoms is a major component of
treatment. Working through problems in the home and improving communication
is also a focus of treatment.
Other therapies may be helpful as well:

*Electroconvulsive Therapy*- ECT is a brain stimulation procedure that can
help people get relief from severe symptoms of bipolar disorder. In
ECT, electrical currents are passed through the brain, intentionally triggering a brief
seizure. ECT seems to cause changes in brain chemistry that can reverse
symptoms of certain mental illnesses. With modern ECT, a person usually
goes through a series of treatment sessions over several weeks. ECT is
delivered under general anesthesia and is safe. It can be effective in
treating severe depressive and manic episodes, which occur most often when
medication and psychotherapy are not effective or are not safe for a
particular patient. ECT can also be effective when a rapid response is
needed, as in the case of suicide risk or catatonia (a state of
unresponsiveness). ECT may be an option for bipolar treatment if you don't
get better with medications, can't take antidepressants for health reasons
such as pregnancy, or are at high risk of suicide.

*Transcranial Magnetic Stimulation*- TMS is a newer approach to brain
stimulation that uses magnetic waves. It is delivered to an awake patient
most days for 1 month. Research shows that TMS is helpful for many people
with various subtypes of depression, but its role in the treatment of
bipolar disorder is still under study.

*Light and Dark Therapy*- Like social rhythm therapy, light and dark
therapy focuses on the sensitive biological clock in people with
bipolar disorder. This easily disrupted clock throws off sleep-wake cycles, a disturbance
that can trigger symptoms of mania and depression. Light and dark therapy
regulates these biological rhythms—and thus reduces mood cycling— by
carefully managing your exposure to light. The major component of this
therapy involves creating an environment of regular darkness by restricting
artificial light for ten hours every night.

*Mindfulness Meditation*- Research has shown that mindfulness-based
cognitive therapy and meditation help fight and prevent depression, anger,
agitation, and anxiety. The mindfulness approach uses meditation, yoga, and
breathing exercises to focus awareness on the present moment and break
negative thinking patterns.

*Acupuncture*- Some researchers believe that acupuncture may help people
with bipolar disorder by modulating their stress response. Studies on
acupuncture for depression have shown a reduction in symptoms, and there is
increasing evidence that acupuncture may relieve symptoms of mania also.

*Medications* may include mood stabilizers, anticonvulsants, 2nd generation
"atypical" antipsychotics, and antidepressants including SSRIs.

Other things you can do to help relieve symptoms of Bipolar Disorder:

*Regular Exercise: *Regular aerobic exercise, such as jogging, brisk
walking, swimming, or bicycling, helps with depression and anxiety,
promotes better sleep, and is healthy for your heart and brain. There is
also, some evidence that anaerobic exercises such as weightlifting, yoga, and
Pilates can be helpful. Check with your health care provider before you
start a new exercise regimen.

*Keeping a Life Chart:* Even with proper treatment, mood changes can occur.
Treatment is more effective when a patient and health care provider work
together and talk openly about concerns and choices. Keeping a life chart
that records daily mood symptoms, treatments, sleep patterns, and life
events can help patients and health care providers track and treat
bipolar disorder over time. Patients can easily share data collected via smartphone apps –
including self-reports, self-ratings, and activity data – with their
health care providers and therapists.

Coping with Bipolar Disorder

Living with bipolar disorder can be challenging, but there are ways to help
make it easier:

- Get treatment and stick with it—recovery takes time and it’s not easy.
But treatment is the best way to start feeling better.
- Keep medical and therapy appointments and talk with the provider about
treatment options.
- Take all medicines as directed.
- Structure activities: keep a routine for eating and sleeping and make
sure to get enough sleep and exercise.
- Learn to recognize your mood swings and warning signs, such as
decreased sleep.
- Ask for help when trying to stick with your treatment.
- Be patient; improvement takes time. Social support helps.
- Avoid misuse of alcohol and drugs.

I hope this has been helpful!


Best,

*Jenna Torres, PsyD*
Pasadena Clinic Director
Licensed Psychologist
New Day Psychotherapy Group
(626) 808-4600 x109

Panic attack advice?

Hi, Thank you for your question. It sounds like you are having an anxiety reaction that is manifesting physically in your body since the EKG and medical tests were normal. I READ MORE
Hi,

Thank you for your question. It sounds like you are having an anxiety reaction that is manifesting physically in your body since the EKG and medical tests were normal. I would recommend you seek professional mental health services for treatment.

I hope this has been helpful!

Best,

*Jenna Torres, PsyD*
Licensed Psychologist
LifeStance Health
(626) 808-4600 x109

Overdose 3x nortriptyline tramadol mix?

Hi, Thank you for reaching out, although I'm not sure what your question is. I'm sorry to hear about your pain and would recommend you seek professional services from a psychiatrist READ MORE
Hi,

Thank you for reaching out, although I'm not sure what your question is. I'm sorry to hear about your pain and would recommend you seek professional services from a psychiatrist regarding the medication side effects.

I hope this has been helpful!

Best,

*Jenna Torres, PsyD*
Licensed Psychologist
LifeStance Health
(626) 808-4600 x109

Auditory hallucinations and anxiety?

Hi, Thank you for your question. If you are seeing or hearing something that you think might not really be there in reality, I would recommend you seek professional mental health READ MORE
Hi,

Thank you for your question. If you are seeing or hearing something that you think might not really be there in reality, I would recommend you seek professional mental health services for treatment of the hallucinations and anxiety.

I hope this has been helpful!

Best,

*Jenna Torres, PsyD*
Licensed Psychologist
LifeStance Health
(626) 808-4600 x109

Head rush?

Hi, Thank you for your question. Yes, anxiety can cause a feeling of lightheadedness or head rush, as well as panic, sweaty hands, and difficulty breathing. I would recommend READ MORE
Hi,

Thank you for your question. Yes, anxiety can cause a feeling of lightheadedness or head rush, as well as panic, sweaty hands, and difficulty breathing. I would recommend you seek professional mental health services for treatment.

I hope this has been helpful!

Best,

*Jenna Torres, PsyD*
Licensed Psychologist
LifeStance Health
(626) 808-4600 x109

Am I okay?

Hi, Thank you for your question. It sounds like you have a very active imagination, and could possibly channel some of that creativity using visualization techniques to retrain READ MORE
Hi, Thank you for your question. It sounds like you have a very active imagination, and could possibly channel some of that creativity using visualization techniques to retrain your brain to think about calming or relaxing things instead of milk exploding or jumping off public transportation. Forgetfulness can have many causes, such as inattention, dissociation, or a neurological issue, so I would recommend you seek support from mental health and/or medical professional. I hope this has been helpful!

Anxiety medication that doesn’t cause sexual dysfunction or weight gain?

Hi, Thank you for your question. For recommendations related to psychotropic medications, I would recommend you seek consultation with a psychiatrist or medical doctor. Examples READ MORE
Hi, Thank you for your question. For recommendations related to psychotropic medications, I would recommend you seek consultation with a psychiatrist or medical doctor. Examples of antianxiety meds include benzodiazepines (Xanax, Valium, Ativan, Klonopin) and non-benzodiazepines (Buspar). Examples of antidepressant meds include Selective Serotonin Reuptake Inhibitors (SSRIs- Prozac, Zoloft, Paxil)/Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs-Effexor, Cymbalta), Tricyclics (TCAs- Elavil, Anafranil, Tofranil), Monoamine-Oxidase Inhibitors (MAOIs- Nardil, Marplan), and others like Wellbutrin and Remeron. I hope this has been helpful!

Where do I go from this point?

Hi, thank you for your question. If you are experiencing physical issues without mental anxiety, I would recommend you seek support from a medical doctor. I hope this has been READ MORE
Hi, thank you for your question. If you are experiencing physical issues without mental anxiety, I would recommend you seek support from a medical doctor. I hope this has been helpful!

How do psychologists treat obesity?

Hi, Thank you for your question. Here are some tips that might help: - plan and establish regular eating patterns including meals and snacks, try to go no more than 3-4 hours READ MORE
Hi, Thank you for your question. Here are some tips that might help:
- plan and establish regular eating patterns including meals and snacks,
try to go no more than 3-4 hours between meals
- identify your triggers to binging, make note of when you binged or ate
without being hungry
- recognize the cycle, keep a journal, and document how you feel before and
after each meal or snack
- find alternatives to triggering situations
- learn to listen to your body, it will signal physical hunger and fullness
cues
- seek out therapy to get support from an eating disorder professional to
help change your thoughts about food, your body, your weight, your shape,
etc. (you can ask your primary care doctor or call your insurance for
referrals)
- CBT, DBT, and interpersonal psychotherapy have been found to be
successful forms of therapy
- consult with a doctor or psychiatrist regarding a medication evaluation
to determine if that could be helpful
- speak with a nutritionist or dietician about a healthy meal plan and/or
nutritional supplements
- stop labeling foods as "good" or "bad" which can increase feelings of
guilt and make you more likely to binge
- stop dieting! get rid of any books or magazines that make you feel
inadequate or judge yourself to unattainable ideals
- ditch the rigid rules and "cheat days" since no foods are "off-limits"
- stay off the scale, as the number on the scale does not reflect your
self-worth as a person, your weight does not define you!
- make self-care a priority, including maintaining a healthy, nutritious
diet
- engage in positive self-talk and be kind/compassionate to yourself
- reach out for help from trusted friends and family members in your
network of social support
- find some joyful activities that help give meaning and pleasure to your
life
- practice mindful or intuitive eating
- practice gratitude and positive affirmations about yourself regularly
- focus on actions, not outcomes
- celebrate your victories and don't dwell on minor setbacks
- be patient and manage your own expectations
- don't try to be perfect, it's about progress, not perfection!
I hope this has been helpful!