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How can I manage Panic Attacks using Cognitive Behavior Therapy and prevent Phobias and Anxiety Disorders from Developing

March 18, 2014

How can I manage Panic Attacks using Cognitive Behavior Therapy and prevent Phobias and Anxiety Disorders from Developing.

Can you prevent panic attacks from developing into panic disorder using CBT? According to New York City Psychologist and Anxiety and Phobia expert, Jayme Albin, PhD. the answer is “Yes, you most definitely can prevent panic attacks from developing into a full blown anxiety disorder or a phobia.”

Most people especially woman will experience a few panic attacks in their life time but the main difference between those who eventually develop panic disorder or a phobia is whether or not you start to worry about the symptoms.


Panic attacks are periods of intense anxiety that can be brought on for a number of different reasons. Sometimes they occur spontaneously because of ongoing stress, or because you are worried and anticipate a bad situation. Another reason why you may have a panic attack is because you have taken in a foreign substance such as caffeine or drugs (e.g. Novocain, recreational drugs, or prescribed stimulants).

Psychologist providing Psychotherapy , Biofeedback Therapy, Yoga and Couples Counseling In New York City. Expert therapy provided in Cognitive Behavior Therapy, EMDR, Yoga Therapy, Biofeedback therapy, Relationship Counseling. Problems treated by our staff of psychologist, psychotherapists and behavior therapists in New York, NY include Anxiety, Phobias, OCD, Weight Loss Problems, Self Esteem Problems, Depression, Anger, Substance Abuse & PTSD, Trauma

Psychologist in New York Specializing in Anxiety, Depression and PTSD

Panic Attacks:

  • The symptoms of a panic attack usually peak around 10 minutes and the episode can last any where from 10 minutes to several hours. Common symptoms include heart palpitation, shortness of breath, sweaty palms, numbness and tingly body sensations, tension in the chest region, and agitation.   Common thoughts that come with experiencing panic attacks and can bring on future attacks include: thinking you are going crazy, having a heart attack, or need to escape. Those who normalize the experience and contain these thoughts limit the attacks to times of stress and prevent future attacks.Another common behavior that can exacerbate a panic attack to panic disorder or developing a phobia include escaping the situation you are in when the attack occurs and future avoidance of the situation.  Both of these actions can take a singular episode of a panic attack and evolve it into full blown panic disorder.The major difference between having a panic attack and developing panic disorder is fear of the panic symptoms themselves.  You start to anticipate the discomfort of having the panic attacks so much that you either bring on the symptoms or engage in chronic avoidance. 

For more information about overcoming panic attacks, anxiety disorders and phobia (fear of …) contact our offices today. We have 2 New York City Locations UES and Midtown East 212-631-1133 DrJayme@askthecbt.com

Are you looking for one of the top therapists in New York City? Dr Jayme Albin is an expert in CBT, Anxiety, Panic disorder, Phobias PTSD and Depression Therapy. 

NYC Therapist recommends Using Concrete Goals to maintain therapy gains. Avoid Bad Habits from Resurfacing using CBT

February 26, 2014

Expert psychologists and top psychotherapists recommend using concrete goals as a way to benchmark gains to maintain progress in psychotherapy and prevent patients from backsliding in therapy. Cognitive Behavior Therapist and psychologist Dr Jayme Albin, who practices CBT, EMDR, Psychotherapy and Yoga/Biofeedback Therapy in New York City recommends creating personal “Goal Posts” to prevent bad habits from resurfacing and interfering with successful gains achieved in therapy.

A common CBT method for avoiding bad habits and keeping them from creeping back into healthy behaviors and emotions is known R and R (Regulation and Response). This is a type of response prevention technique. This technique requires you to self-monitor and then immediately respond to small changes before they get out of hand and lead to bad habits that interfere with positive behaviors, relationships and stable emotions.

Psychologist in New York Specializing in Anxiety, Depression and PTSD

How to do this:

1. Create concrete “goal posts” that signal to you that your behavior is starting to backslid and bad habits are starting creep in. Some rules: these must be specific and measurable goals and easy to recognize.

2. Create a stable and consistent response plan. This plan must be specific, actionable immediately and counteract your bad habits.

3. When you reach or surpass your “goal posts” you MUST be committed to activating your plan. No excuses, such as “I am on vacation”, “I feel….”, or “I don’t feel…”, “This is different because …”

4. Activate support techniques to help the plan go smoothly such as doing relaxation exercises (see Dr. Jayme Albin -NYC psychologist -post on Breathing techniques) and challenge your thoughts (See Dr. Jayme Albin-NYC psychologist) on Changing your thinking style)

Psychologist providing Psychotherapy , Biofeedback Therapy, Yoga and Couples Counseling In New York City. Expert therapy provided in Cognitive Behavior Therapy, EMDR, Yoga Therapy, Biofeedback therapy, Relationship Counseling. Problems treated by our staff of psychologist, psychotherapists and behavior therapists in New York, NY include Anxiety, Phobias, OCD, Weight Loss Problems, Self Esteem Problems, Depression, Anger, Substance Abuse & PTSD, Trauma

Psychologist in New York Specializing in Anxiety, Depression and PTSD

Here are some examples:

1. Let say you have an anger problem and your past bad habit are to curse, yell and scream. Your “Goal Post” behavior is hearing yourself say a curse word. This goal post acts as a signal that you are about to enter into an old bad pattern and let your anger take over. Your response plan is then to: a. activate a relaxation exercise, b. postpone the argument and c. do a thought log challenging your reactionary thoughts and feelings

2. Lets say you have an anxiety problem and “fear of” has kept you from living life. Your past bad habit are to avoid social encounters and stay home unless it’s essential you leave the house. Your “goal post” is staying home 2 weekends in a row and let your anxiety and fear of people keep you from getting there and meeting someone. You then can activate your response prevention plan to stop making excuses and avoiding people. Your response plan is then to commit to a social interaction in the next few days. Your support and coping techniques are to some breathing techniques regularly and return to your coping statements such as “I am lovable, people are not judging me more than others”

3. Let’s say you are weight obsessed. Your past bad habit are to order french fries and dessert. Your goal post behavior are gaining 5lbs or ordering french fries and dessert 2 days in a row You use this as a signal that you are making indulgent choices without being mindful of long term weight goals. Your response plan is to return to your structure diet until the pounds come off Your support plan is to speak to a friend, workout out for 20 minutes at a minimum 4 times that week and return to thought challenging statements about food such as “French fries are only going to make me temporarily happier.

4. Let’s say you are depressed. Your past bad habits are to stay in bed and procrastinate getting dressed or doing work. Your “goal point behavior” is sleeping more than 14 hours or staying in bed all day more than one day. You use these as behavior signs that you are contributing to your own depression. Your CBT response prevention plan is commit to yourself to get out of bed at a reasonable time, shower and go for a walk each day for the next week. No excuses! Your support therapy plan is to reactivate challenging your depression thoughts and spend time with friends.

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Psychologist NYC -2 Therapy Offices in New York 10128 and 10022

How you can do it:

  • What is your problem of focus? What are your bad habits of choice ?
  • What can you make as your “Goal Post Behavior”- that signals you are back sliding? CBT Tip: This must be a concrete behavior so you can identify it immediately.
  • What is your replacement response prevention plan? This need to be concrete and firm and accessible no matter where you are
  • Don’t wait until you back-slide to bad habits to create this plan s. If you do you will end up returning to old bad habits and feel guilty, lose motivation and start to blame yourself or others.

Copyright Albin MA Corp 2014

For more information about how to apply CBT to help you manage anxiety, depression, anger or other related problems please contact our New York City Offices at 212-631-1133 DrJayme@askthecbt.com

We are located in Midtown Manhattan, New York 10022

Get help from a NYC Psychologist or therapist to deal with anxiety related to New York City?

February 3, 2014
Psychologist providing Psychotherapy , Biofeedback Therapy, Yoga and Couples Counseling In New York City. Expert therapy provided in Cognitive Behavior Therapy, EMDR, Yoga Therapy, Biofeedback therapy, Relationship Counseling. Problems treated by our staff of psychologist, psychotherapists and behavior therapists in New York, NY include Anxiety, Phobias, OCD, Weight Loss Problems, Self Esteem Problems, Depression, Anger, Substance Abuse & PTSD, Trauma

CBT therapist Psychologist in New York Specializing in Anxiety, Depression & PTSD

Psychologist and NYC therapist, Dr. Jayme Albin is an expert in treating anxiety disorders. Dr. Jayme Albin provides psychotherapy for Anxiety problems and other psychological problems in New York, New York. We have 2 therapy offices in New York City (NYC). Upper east side, NYC and Midtown East, NYC.

If you are concerned that you may need therapy to help overcome or manage an anxiety disorder with a therapist continue reading

Is this you:
-” I often feel overwhelmed by all if the tasks i need to do in life
“My friends and family who live in other cities don’t seem to be as stressed as me ?”
-” I often feel physical symptoms such as stomach aches, headaches, shortness of breath, my heart racing, numbness in my hands and toes, dizziness and muscle tension”
-“I get easily irritated when my expectations are not met”
– “There are times that I want to avoid situations that I know are perfectly fine but I cannot help but feel I cannot cope”
– “I worry more than others about everyday situations or problems. I have sleepless nights worrying about my future”
-“My mind is constantly racing”
-” I have trouble sleeping without drugs”
-“I predict bad outcomes when I have no evidence to back it up”
-” I check my gadgets and seek reassurance from friends and family to the point that it annoys others”
” I fear situations like fear of flying, fear of small /crowded spaces (claustrophobia), fear of subways, fear of heights , or fear of social situations (fear public speaking, fear social gatherings )
-” I feel exhausted at the end of each week and use the weekends to crash”
-” I put off doing certain things in life because I cannot make a decision and worry ill make the wrong choice”

If you said yes to at least 5 of the items you might have an anxiety disorder such as panic disorder , general anxiety (worry), OCD (obsessive compulsive disorder ), social anxiety or a phobia (fear of ….)

New york city Anxiety Disorders: Anxiety disorders are common in New York City and other major cities because the people of NYC live fast paced lives. We are consistently stressed… running from meeting to meeting, checking our cell phone and email every few seconds from morning to night, we expect ourselves and others to rush through everything and become anxious and impatient when it doesn’t happen the way we expect.

We commute in /out and around NYC on crowded trains, Subways or cabs where there is always traffic and the stress around not knowing which is the best route to take.

We deal with long lines from Starbucks, to the airport to doctors appointments. We are always waiting but want to rush!

We New Yorkers also have an abundance of choices that can be overwhelming and cause us to become stagnant in our routines. This applies to hobbies (” I don’t know which writing class is best so I never end up going”), dating (what if there is someone better out there for me, so I don’t commit” ) and career choices (What if I could make more money or be happier working in some other organization, I don’t want to move around so I stay at my old job because it feels secure”).

What to do:

1. If you think you are suffering from anxiety problems related to New York City consider working with an anxiety expert (psychotherapist or psychologist in New York). Psychologist and psychotherapist who practice in New York have a better chance at understanding your anxiety triggers. Even if you live in a surrounding suburb but work in manhattan you should consider working with a NYC therapist or psychologist in New York City
2. Practice meditation or breathing daily. Especially when you are in a stressful situation like an airplane. long line or back of an NYC cab . This will inoculate you to the stress
3. Challenge your distorted expectations. Instead of expecting things to go fast recognize this is a crowded city and we normally have to wait.
4. Limit choices to a few items based on your most important criteria
5. Practice for flexibility in your behavior. If you try something and it’s not perfect live with it.
6. Be conscious of others. You are not the only New Yorker in line

Dr Jayme Albin is Licensed psychologist and Yoga instructor. She has 2 New York psychotherapy offices 10128 and 10022. For more information about receiving therapy services from Dr. Albin call 212-631-1133 or Email Us at DrJayme@askthecbt.com
Visit us at www.askthecognitivebehaviortherapist.com

Jayme Albin, Ph D psychologist is an expert in anxiety problems, Cbt therapy, biofeedback therapy, EMDR therapy yoga therapy and virtual reality therapy in NYC.

Finding a therapist or a psychologist in New York City…

January 31, 2014

Finding a top therapist or psychologist in New York who is an expert in therapy for anxiety disorders , depression or impulsive behaviors can be hard to do.

Here are some tips from psychologist Dr. Jayme Albin, Ph.D.*

* Dr Albin has a degree in Clinical Psychology and a Masters in Developmental Psychology from Columbia University. She has been in private practice in New York City providing therapy for anxiety, depression, trauma and relationship problems since 2003. You can see Dr. Albin on Youtube http://www.youtube.com/watch?v=V7W7TsX2q98

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Psychologist NYC -2 Therapy Offices in New York 10128 and 10022

1. Make sure the therapist has at least 10 years experience in providing therapy for anxiety or your targeted problems.

2. Make sure the therapist is a specialist in Cognitive Behavior Therapy for the problem. Most therapists will claim that they do CBT but many don’t have any information/skills to back up the claim. A good CBT therapist who focuses on anxiety disorder should be able to explain the treatment plan. Yes each client is different but overall an expert in anxiety should be able to give you a general overview and example of how they would treat your anxiety symptoms using Cognitive Behavior Therapy for anxiety.

CBT for anxiety is an important part of any good therapist’s protocol because it has been proven by research to be the most effective form of therapy for treating anxiety disorders and in many studies has shown to be just as or at times more effective than medication alone.

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Psychologist specializing in anxiety New York, NY

3.Make sure the therapist is a Licensed Mental Health professional either a Psychologist (Ph. D or Psy D) or Social Worker (LCSW). The primary differences between a psychologist and social worker is education, number of years of training and research experience. Psychologist do 5 years of graduate school at a minimum and a minimum of 5 -7 years of training before they can become licensed in New York ( 3 years of externship, a one-two year internship and one-two years of post doc training). PhD’s also do a minimum of 2 major research project (a pre doc and dissertation which is an original piece of research). PsyD’s do a minimum of 2 research projects ( but they don’t have to original research they can be a literature review of other people’s research).

Social workers require 2-4 years of training before they can obtain an independent license (2 years while in graduate school to obtain their basic license and 2 more years to obtain an independent license to practice in their own private practice without supervision). Social workers at the masters level don’t do research projects-of course they have papers, reports. etc.. Some social workers may go on to obtain a doctorate in social work, this is when they would do a research dissertation.

4. Who to avoid. In my opinion those who have don’t have a mental health license, who market themselves as a coach or have a basic degree in counseling or masters in psychotherapy are not fully equipped to handle many complex cases involving anxiety, depression and other related symptoms. These are good starter degrees but not degrees that quality someone to treat patients effectively without supervision.

5. Find someone you connect with. Besides the degree and experience find someone you like and connect with. Research shows that rapport between therapist and patient is a strong predictor of outcome.

Psychologist providing Psychotherapy , Biofeedback Therapy, Yoga and Couples Counseling In New York City. Expert therapy provided in Cognitive Behavior Therapy, EMDR, Yoga Therapy, Biofeedback therapy, Relationship Counseling. Problems treated by our staff of psychologist, psychotherapists and behavior therapists in New York, NY include Anxiety, Phobias, OCD, Weight Loss Problems, Self Esteem Problems, Depression, Anger, Substance Abuse & PTSD, Trauma

Psychologist in New York Specializing in Anxiety, Depression and PTSD

Dr. Jayme Albin a top psychologist in New York and an expert in the field of anxiety and using CBT to treat anxiety disorders and anxiety symptoms. She has been treating anxiety problems for over 10 years in New York City, has authored several articles and books on the topic including “Using Virtual Reality and Biofeedback to Overcome Fear of Flying”. Dr. Albin has presented at the Open Center of New York City on Stress Management and Anxiety and has appeared on television as an expert in treating anxiety disorders.

For more information about Dr. Jayme Albin and to schedule an appointment at the 2 NYC Psychology Offices please call 212-631-1133 or Email DrJayme@askthecbt.com

www.askthecbt.com www.SculptNYC.com

 

Reducing defensiveness tips from NYC Psychologist Jayme Albin, Ph. D

January 26, 2014

Reducing defensiveness tips from NYC Psychologist Jayme Albin, Ph. D

Do you often feel criticized in your relationships either at home or at work? New York Psychologist, Jayme Albin, PhD offers some helpful advice…

When your partner or friends tell you how you have hurt them do you immediately defend yourself then shut down without listening and acknowledging their side of things?

When your boss or colleagues call you out for not finishing something on time or leaving early do you think “What a jerk? “ And then complain to your friends and spouse rather than take responsibility for your actions?

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Psychologist NYC -2 Therapy Offices in New York 10128 and 10022

Defensiveness is one of the primary negative reactions that interfere with growth and trust in any relationship. Defending yourself is important but too much of it can leave the other person feeling as though they cannot approach you with their opinions and needs. It can also limit your growth at work since others are likely to avoid giving you feedback to help you improve. Being defensive is a symptom of anger, depression and anxiety disorders. Here are some basic tips to help overcome this negative reaction.

What to do: If you find that you are often defensive when others approach you then New York City Psychologist Jayme Albin, Ph. D offers some psychotherapy advice to help  you reduce this negative reaction and bad habit.

  1. Contain your response. Instead of interrupting with your side of the situation. Wait until the other person is completely finished with their side of things.
  2. Ask for information and specifics. Show you are willing to hear the other person out by asking them if there is more information they need to share and if can they offer you some specific examples to help you understand things better.

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  3. Write down the feedback, complaint, or criticism. First write it down exactly as they said it. Ask the person if you can take notes. This will also show you are concerned and interested in their point of view. Then re-write what they said by trying to be as objective as possible. For example let’s say your boss says “ I am worried about your work because you are always late, work from home a lot of Fridays and other employees are saying you are not available and don’t return emails over the weekends”. Start by writing this down and then turn it into objective information: I am usually late 10-15 minutes and it’s not acceptable at work. I have a limited number of Fridays that I can work from home. Face time at the office is important. I don’t return emails over the weekends-this is generally true.
  4. Pause and schedule a follow up conversation. Let’s say your spouse regularly complains that you are messy around the house. After writing down the information (item 3), schedule a time to address the problem “Can we talk after dinner about this problem?” or with your boss “I need a little time to digest what you are telling me, can we continue this conversation tomorrow? I will out some time on your calendar”
  5. Acknowledge and empathize first, then take responsibility by offering a good faith gesture and then finally explain your position. First start by acknowledging what the other person has said. Use the written objective information as a guide:

So what you are saying is that “I am late often, my Fridays working from home are a problem and that you want me to check emails over the weekends. Did I get everything right?

Then empathize and take responsibly where you can before you explain your position:

–“I can understand how my recent behavior at the office might make you be worried about my work ethic and dedication to the firm. I am dedicated to this company. I will take the earlier train so that I am on time (offer a good faith gesture) I do want you to know that I am doing work when I work from home, I actually like working from home for 2 reasons. I can work later because I don’t have to rush to catch the train home and I get more creative work done because there are no interruptions. But if you think it’s interfering with my work then I can limit it and check my emails at least once a day over the weekend.

Dr. Jayme Albin is a Licensed Clinical Psychologist, executive coach and yoga instructor.She is an expert in anxiety, depression and anger and how it interferes with relationships. For more information on managing relationships using Cognitive Behavior Therapy and other forms psychotherapy in New York City or via skype call or email us at 212-631-1133 or DrJayme@askthecbt.com We have 2 Psychotherapy Offices in New York City  Midtown East New York 10022 and Upper East Side, New York City 10128 Psychologist NYC

Copyright © Albin MA Corp.

Romantic Relationships Avoid the 4 horseman that lead to relationship demise.

November 30, 2013

Navigating Romantic Relationships is not always easy. Even good couples can easily shift from a place of feeling at ease that involves open communication and mutual respect to a place of hurt feelings, defensiveness and personal criticism without too much effort.   Why does this happen?

couples

One day you and your mate are  laughing and feeling as though the two of you are on the same page about your relationship. It seems as though the two of you can  tackle any problem as a  team. Then one day, it seems from no where, you cannot agree on  the simplest issues.  You are  bickering over anything and everything. You find yourself feeling defensive and worked up emotionally and physically. This is because as you get closer you feel more vulnerable,  their opinions, especially ones that relate to you take on more significance and as a result you react in more emotional ways.  Why does this happen? This is because without conscious awareness you automatically come to expect unconditional  support and agreement from  your partner. Their differences in opinions are not just about a difference in preference but a rejection of you and your ideas.

metamessageFor example, when your boss asks you to take on yet another project without promise of a raise or promotion, instead of jumping on your band wagon of “how could the boss ask such things!”,  your significant other plays devil’s advocate and points out that maybe your boss is under financial distress, as a result you feel betrayed and frustrated that your feelings are not being acknowledged and ideas supported. To you it seems that he /she is taking your boss’ side rather than seeing things your way, after all, your partner knows how hard you have been working lately. The meta-message you are receiving is that “you don’t agree with me, you are not on my team”

Meta message are unconscious messages that we interpret from the behaviors of others. Other examples of where we read meta-messages can include not agreeing on how you should spend time together, raise kids or pets, how to spend/save money and how to respond to friends and family.

When your expectations are not met by your partner it can easily lead to an over abundance of the 4 notorious relationship killing behaviors: Criticism, Contempt, Defensiveness and Stonewalling. These 4 relationship killers are known as the 4 horseman and have been researched unequivocally as the MOST damaging features of a relationship*. These are :

1. Criticism: Attacking your partner’s personality or character, usually with the intent of someone being right and someone being wrong. Examples include, generalizations: “you always…” “you never…”“you’re the type of person who …” “why are you so …”

2. Contempt: Attacking your partner’s sense of self with the intention to deeply insult or ridicule them. Examples include – Insults and name-calling and hostile behavior and mockery. “Jerk, lazy, ” or eye rolling, and sneering.

3. Defensiveness: Extreme rejection of any responsibility and playing the victim. Examples include making excuses, always explaining how the circumstances were beyond your control, raising counter arguments , or belittling their complaints  “It’s not my fault…”, “Yes but … …”. “You are not so innocent; it’s nice to be a perfect person”.

4. Stonewalling: Withdrawing from the relationship as a way to avoid conflict. You may think you are trying to be “neutral” but stonewalling conveys disapproval, icy distance, separation, disconnection, and/or smugness. Examples, include prolonged silence, mutterings, changing the subject. This is different from self-care which conveys “I cannot talk about this right now, I need time to calm down or process, we can address this later”.

*Renowned relationship expert, Psychologist John Gottman and the Gottman Institute has done extensive long-term studies monitoring real couples and creating specific techniques to combat the 4 horseman. Dr. Jayme Albin is a Clinical Psychologist and a graduate of the Gottman method  and brings the Gottman method of resolving couples disputes and strengthening your relationship to you in the New York City area.

For more information please email or call us today. DrJayme@askthecbt.com 212-631-1133. We accept most major insurance plans (out of network benefits only) and have a sliding fee scale for those without insurance. 

10 behaviors to AVOID to Stop the Re-Gaining of Weight

November 5, 2013

Here are 10 behavior tips to AVOID DOING to help keep your weight consistent especially if you just lost weight: 

1. Over buying food.  Buying in bulk is a dangerous behavior.  If you are forced to ration what you have in the fridge you are more likely to focus on what and when you eat something.fitandfat

2. Buying too many different items of variety. When you have a ton of different snacks in your office or home you are likely to want to try a little bit of everything, its similar to when you are at a buffet. DON’T CREATE A BUFFET AT HOME!

3. Failing to creating meal plans even a 5 min ahead. The smart thing to do before you eat ANY MEAL at home or in a restaurant is to decide how many calories or parts of protein, fat and carbs. you should be eating during this meal while reflecting on your overall day. When you decide in advance you are less likely to keep eating until the food is gone, less likely to try to keep up with others and less likely to  eat  until you feel full (which takes an addition 20 min after eating).

4. Eating too fast.  This goes along with item 3. Eat slower and you will not over eat!

5. Paying attention to the scale not the steps walked..this means focus on what you can do to control weight not obsess about the idea of gaining weight.

6. Thinking competitively rather than about your self. If you are busy focusing on how unfair it is that “the skinny girl” can eat without every seeming to gaining weight you are focusing on the wrong person. Each persons metabolism is different. So pay attention to your own metabolism!

7. Eating off others plate. This leads to Discounting calories (ignoring what you are putting in your body) This includes eating your spouses french fries or your kids snacks

8. Not recording on paper /digitally what you ate.  People who are financially responsible keep books records of what they earn and spend -this technique  helps to maintain strong awareness and accountability

9. Announcing to others regularly that you are fat or once again diet- instead stay your course and make specific statements “I’m going to eat Salmon tonight” or “I am trying to lose 5lbs”

10.Recreation eating- Don’t eat while playing games, doing  puzzles or watching tv or movies. You are not being mindful about the food you are consuming

Want more information about weight loss and maintenance programs then contact us to set up an initial consultation. We do in person sessions, group sessions or skype sessions.