We feel bodily signals often. Sometimes they indicate a need: to get warmer or cooler; to eat; to rest. Sometimes we get signals that lead us to believe that something is different in our bodies and we need to have that checked out in case it is a physical illness or condition. 

Often it is a psychological signal expressed through our body: tension in our jaws or in other muscles; an unsettled stomach; stuttering; a headache and many others. Of course one should rule out physical causes first. But many times we have checked with a physician and there is nothing wrong, it is repetitive and we have the feeling that it is related to something. We tend to call it with different names: “my anxiety”; “my symptom”.

Our attitudes towards these signals may vary from person to person and from time to time. We might tend to ignore them and sometimes they go away or they increase in strength and we have no alternative than to acknowledge them. At times we might get angry at the symptoms for showing up or at ourselves for having allowed them to come in and bother us. Some people might have, often unknowingly, caring attitudes towards the symptoms: “giving food“ to the stomach to calm the acidity; “caressing” the tense muscle; “trying to reason” with the headache that “now it is not the best moment to show up”. 

In general the psychological symptoms we have been discussing are signals from our body telling us that we are not doing what we want; that we are attempting to lie to ourselves; or that we are doing what we do not want to do. 

If we could take these symptoms at that level, that is, a warning, we could stop for a second and realize that it would be for our benefit to listen to them. The symptoms are signaling to us that we are entering a situation that we dislike. Sometimes we could change what we are doing but even when we cannot, there is a large difference between doing something that we do not like and doing something and trying to convince ourselves that we do like it. 

One might find it difficult at times to listen to the message of some of our symptoms. This might be because listening to them would imply changes we do not want to face or because we might need to admit that we are in the wrong path and we do not want to accept that. It might even be frightening to think about getting rid of the symptoms and realizing that most of our decisions for the future depend on us. Oftentimes, after starting to pay attention to their symptoms, people stop seeing them as “enemies” and see them as an opportunity to improve their quality of life. 

The decision to change is ours. 

David Mibashan holds a Ph.D. in Clinical Psychology from the University of Ottawa. For almost 40 years he has worked, as a Registered Psychologist, with people who felt depressed, anxious, at the verge of burn out or just not satisfied with some aspects of their life. Together with his clients, he has dealt with traumas, grief, giftedness, disabilities, immigration issues, among others. He utilizes a Humanistic / Existential approach integrating elements of Psychodrama, Gestalt and Systemic approaches. He works in English, French and Spanish.

Trauma and chronic stress deeply affect our bodies and minds, leaving lasting imprints in our cognitive and physiological memory. Physiological memory stores the physical sensations and reactions tied to traumatic experiences, which can resurface through triggers and lead to recurring distressing symptoms. 

Body-based therapies recognize the vital role of the body in trauma healing. By integrating body and mind, these therapies provide effective tools to unlock deep healing potential. They encourage us to reconnect with our bodily sensations, movements, and postures, tapping into the wisdom of the body. This process allows for the exploration and release of tension, leading to increased body awareness. 

A key aspect of body-based therapies is learning to regulate our physical responses. Therapists can help clients gain a better understanding of their bodily impulses and sensations, guiding them in safely navigating trauma-related sensations. By gradually learning skills to regulate arousal levels, we can regain control over our bodies, promoting resilience and regulation. 

Body-based therapies also focus on integrating traumatic experiences into our overall narrative. By bridging cognitive and physiological aspects of trauma, we can form a coherent and compassionate understanding of our journey. This integration cultivates a sense of safety, healing, and wholeness. 

Recognizing the interconnectedness of our bodies and minds is crucial for healing trauma and chronic stress. Body-based therapies offer powerful pathways to overcome these challenges while honouring the wisdom of the body. By embracing these approaches, we can embark on transformative journeys toward healing, resilience, and a renewed sense of well-being. 

Grabbe, L. (2017). The Trauma Resiliency Model: A “Bottom-Up” Intervention for Trauma

Psychotherapy. Journal of the American Psychiatric Nurses Association, 24(1). https:/

doi.org/10.1177/1078390317745133 

Fisher, J. (2011). Sensorimotor Approaches to Trauma Treatment. Advances in psychiatric

treatment,17, 171–177. doi: 10.1192/apt.bp.109.007054 

Fisher, J. (2019). Sensorimotor Psychotherapy in the Treatment of Trauma. Practice Innovations,

4(3), 156-165. https://janinafisher.com/wp-content/uploads/2023/03/sensorimotor

psychotherapy-trauma.pdf 

Laura McKinney, B.A., is a therapy and assessment practicum student working under the supervision of Dr. Lila Hakim, C. Psych., currently completing her master’s in psychology. As a practicum student, Laura offers therapy at a discounted rate. She is passionate about helping clients heal from trauma and chronic stress. Please check out her profile on the Toronto team page on the CFIR website for more information.”

Recognizing our hunger signals is an essential ability to ensure we are fueling our bodies properly. Without food energy, it isn’t easy to function cognitively, physically, socially, or emotionally. But have you ever noticed a difference between your physical and emotional hunger? 

Physical hunger is defined as a feeling of discomfort caused by a lack of food. Typical cues for this type of hunger include stomach growling, headache, feeling faint or weak, loss of energy, and irritability. When we recognize this physical need and tend to it with food, we’re usually satisfied and relieved. 

Emotional hunger does not stem from a need to eat. It arises from an emotion that we are not giving enough attention to. It is a sense of emptiness, a feeling that something is missing, a craving for comfort. In other words, emotional hunger does not come from the stomach; it’s derived from an unmet emotional need. 

“Emotional hunger does not come from the stomach; it’s derived from an unmet emotional need.”

According to the American Psychological Association, there is a strong connection between negative emotions and food. More than 35% of adults reveal turning to food to cope with their feelings monthly, and more specifically, seeking high-calorie and high-fat foods during periods of stress. This behavioral cycle can lead to different difficulties, including feelings of guilt and shame, heightened anxiety and lower mood, body image concerns, and disordered eating behaviors.

Being able to distinguish our physical hunger from our emotional hunger is, therefore, a valuable skill. Here are some questions to ask yourself to help meet your real needs, whether physical or emotional.

“Did my hunger come suddenly?”

Have your hunger cues developed progressively, or did they appear spontaneously? If your hunger is emerging gradually, eating a snack or a meal will be helpful. However, if the urge to eat is sudden and you are craving specific comfort food, you may be experiencing emotions that need your attention. 

“Is my hunger located in my stomach or not?” 

If you are not experiencing physical signals of hunger (e.g., stomach growling, feeling sluggish, headache), it can be worthwhile to ask yourself how you feel and what you need right now. Is it possible that you are feeling stressed, sad, or simply bored? What would help to cope with these emotions?

“Why am I still hungry after a full meal?”

If your hunger is still present after a typically satisfying portion, it may be necessary to employ coping or self-care strategies to support your emotional needs. These can include reaching out to a friend, journaling, doing breathing exercises, moving your body, or doing an activity you enjoy.

Our hunger signals can inform us on how we are feeling and what we are needing, and it can be valuable to learn how to understand them better. If you need more support to cope with difficult emotions or are experiencing overwhelming body image concerns or problematic eating behaviors, professionals at CFIR can work collaboratively with you. 

Dr. Karine Côté, D.Psy., C.Psych. is a psychologist at the Centre for Interpersonal Relationships (CFIR). Dr. Côté provides psychological services to individual adults and couples experiencing a wide range of psychological and relationship difficulties related to mood and anxiety disorders, trauma, eating disorders, sleep disruptions, and interpersonal betrayal. She works from a humanistic approach and integrates therapeutic techniques from gestalt and object relations psychotherapies, emotion-focused therapy (EFT), and cognitive-behavioral therapy (CBT).

(originally posted via National Initiative for Eating Disorders (NIED))

I started the National Initiative for Eating Disorders (NIED) back in 2012. At the time, our daughter had been suffering from anorexia and bulimia for two decades – it still feels impossible to reconcile the amount of time it’s had a grasp on her life. 

The life of a caregiver supporting someone living with a mental illness is a series of never-ending harsh realities. Here is mine: 

Twenty years ago, the word “caregiver” was not in my vocabulary. When you hear “caregiver,” most people think of seniors being looked after and cared for by their adult children – who may even be seniors themselves. I come from an entirely different caregiver population – (though I’m a senior myself!)

My caregiving journey began in 1999. Little did I know that our youngest daughter, [who was] almost 16 at the time, was struggling with self-esteem and anxiety issues. An eating disorder was about to become a devastating bomb dropped on her and the rest of our family.

When she first got sick in high school, her friend came to tell me that she was throwing away her school lunch. Around the same time, she became a vegetarian, started making and requesting ‘funny foods,’ and began exhibiting strange kitchen behaviours. Her overall attitude also started to change. 

“Where do we go from here?” I remember asking myself.

Our first thought was to speak with her pediatrician. At the time, we were so naïve and didn’t know we were about to get caught in the whirlwind of an unknown illness. We had no idea where we were heading.

I still remember my husband frantically charging through downtown Toronto to the National Eating Disorder Information Centre (NEDIC) to gather names of therapists, doctors, dieticians, nutritionists – anyone we could call or reach out to for help. There was no Google at that time, and the internet was in its infancy.

At the beginning of our daughter’s illness, I waited anxiously to attend a weekly peer support group for mothers – a life-saving program. 

I vividly remember sitting in this group and watching the facilitator ask those in the room to share how sick their daughters were and for how long. Some said three years, others said five years, and some even said ten years.

“Yeah, right, we will be done with this in a year,” I remember thinking. Unfortunately, this was not my reality, and I became one of those mothers. 

We tried everything to help her, from tough love to unconditional love, from having her living at home to refusing her living at home. From a publically televised intervention, to her residence in safe houses, renting basements, incarceration, inpatient and outpatient programs – the list goes on. Being an Eating Disorder caregiver is no easy feat.

Never in our wildest dreams (or nightmares) did we think we would be taken down these dark roads with our daughter who had everything a kid could want. We were loving parents doing everything we possibly could within reason for her and her older siblings. We even uprooted our lives and moved houses in the hopes of making our lives’ better’ and giving her privacy in our basement.

In 2016, I took her to the E.R. to be rehydrated – over 20 times. I would drop her outside and let her call me when she was done. I was getting to the end of my rope.

During that time, my only respite was that I knew she was safe in the hospital. She was too sick to run out with people watching over her. I was ‘free’ for a few hours – imagine having to think like this.

To this day, our hearts sink whenever we receive texts or telephone messages from her and have had to create an alert system so our own stress levels are lessened.

One significant lifestyle change we have made, with her agreement, is placing locks on the fridge and freezer. The only groceries in the kitchen are spices and seasonings. The rest are locked away. My grandkids are accustomed to asking “for the key to get a snack.” These adaptations are still realities in our lives.

Having an Eating Disorder is not a choice. Some people believe Eating Disorders are just a rich, vain teenage girl’s sickness. Nothing could be further from the truth.

Eating Disorders affect all genders, racial, ethnic, and religious identities, sexual orientations, and socio-economic backgrounds.

No one can condense twenty years of a living nightmare into a short blog post. But it is enough to paint a dark picture of the life my family and I have had to live with, affecting us all both emotionally and financially.

There is good news, though. After 19 years, our daughter has finally started her ascent up the mountain of recovery. She is driving again after 12 years of not being allowed to; she’s gained weight and is content. It feels like we have our daughter back.

We are finally starting to feel that all of her strength, love, and will to lead a quality life suppresses the voices stemming from her mental illness.

Although the stress and worries of being a caregiver will never leave us alone, we have remade our lives as a couple and continue living and are committed to enjoying our lives (which we do!) I count my blessings every day.

About the Guest Blogger: Wendy Preskow is the President and Founder of the National Initiative for Eating Disorders (NIED).  NIED is a not-for-profit coalition of health care professionals, counsellors and parents with children suffering from Eating Disorders. NIED’s team aims to help bring about positive change in both the availability and quality of treatment of Eating Disorders in Canada.

Existential thinking has boiled to a crescendo for many since the first pandemic began. “What is my purpose?” “What does everything mean?”; there’s no shortage of questions keeping people awake at night. In the last installment of the three-part ‘Mind-Body-Wellness Sessions’ series, Tracie Lee, M.A., R.P. (registered psychotherapist at Centre for Interpersonal Relationships – Ottawa) and Stephanie Karlovits, (founder and CEO of EPIC Fitness + Lifestyle ) share insights on supporting your physical and/ or psychological well-being by managing persistent existential thought patterns. Breathe deep, get present, and listen in now:

We’re back with another episode of ‘Mind-Body-Wellness Sessions’ part 2 of 3! In this segment, Tracie Lee, (registered psychotherapist at Centre for Interpersonal Relationships – Ottawa) and Stephanie Karlovits, (founder and CEO of EPIC Fitness + Lifestyle – Ottawa) talk about how coping with the pandemic has been affecting so many of us mentally and physically. There are ways to feel better, and in this video, this amazing duo of wellness professionals tells us what we need to know.