anxiety, self-care, trauma, wellness
Sona DeLurgio, Psy.D, LMFT
How to adapt when you’re forced into change

Right now we are being asked to change and it isn’t our choice. Your feelings will come in waves or come and stay, but ultimately, you need to figure out how you’ll adjust and adapt to this forced change.   You’re being challenged to step out of your comfort zone.

How to adapt when you’re forced into change
anxiety, addictions, eating disorders, shame, trauma
Sona DeLurgio, Psy.D, LMFT
Why Your Black & White Thinking Makes Your ...

When you approach your life in extremes, it either all works out, or it’s a horrible failure.  But even if it all works out, it’s fleeting and temporary.  You still fall back into the pattern of aiming for the “all” and fearing the “nothing.”  This is an exhausting

Why Your Black & White Thinking Makes Your Anxiety Worse
body image, eating disorders, wellness
Sona DeLurgio, Psy.D, LMFT
Crushing your doubts in your eating recovery -- ...

Whether it be the voices of diet culture feeling a lot more vicious and louder to you, or your own inner vicious and critical voices swirling around, or your family giving you caring concern about your “health,” or feeling fed up, scared, and uncomfortable in your body, these doubts and fears can be normal stumbling blocks along the way. I decided to compile a blend of the most common themes my clients have struggled with

Crushing your doubts in your eating recovery -- A dietitian’s perspective
eating disorders, body image, self-care, wellness
Sona DeLurgio, Psy.D, LMFT
Healing the True Hungers Beneath Emotional ...

If your eating feels out of control to you, it could be a sign that there is something you are avoiding feeling, experiencing or doing. Getting to know the true hungers at the root of emotional eating and disordered eating can give you a new way to heal.

Healing the True Hungers Beneath Emotional Eating
body image, eating disorders, wellness, shame
Sona DeLurgio, Psy.D, LMFT
Releasing Shame to Heal Your Relationship with ...

All the efforts you make to change or “perfect” yourself only deepen your feelings of shame.  You are constantly in a state of “I’m not ok, unless....

Releasing Shame to Heal Your Relationship with Food & Body Image

eating disorders

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Is it Disordered Eating? How your eating patterns keep you stuck.

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Is it Disordered Eating? How your eating patterns keep you stuck.

If some of your intentions have something to do with your eating patterns and relationship with food, I wanted to lay out a few possible categories to help you identify where you think you might land.

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Why Your Black & White Thinking Makes Your Anxiety Worse

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Why Your Black & White Thinking Makes Your Anxiety Worse

When you approach your life in extremes, it either all works out, or it’s a horrible failure.  But even if it all works out, it’s fleeting and temporary.  You still fall back into the pattern of aiming for the “all” and fearing the “nothing.”  This is an exhausting

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Crushing your doubts in your eating recovery -- A dietitian’s perspective

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Crushing your doubts in your eating recovery -- A dietitian’s perspective

Whether it be the voices of diet culture feeling a lot more vicious and louder to you, or your own inner vicious and critical voices swirling around, or your family giving you caring concern about your “health,” or feeling fed up, scared, and uncomfortable in your body, these doubts and fears can be normal stumbling blocks along the way. I decided to compile a blend of the most common themes my clients have struggled with

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Healing the True Hungers Beneath Emotional Eating

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Healing the True Hungers Beneath Emotional Eating

If your eating feels out of control to you, it could be a sign that there is something you are avoiding feeling, experiencing or doing. Getting to know the true hungers at the root of emotional eating and disordered eating can give you a new way to heal.

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Releasing Shame to Heal Your Relationship with Food & Body Image

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Releasing Shame to Heal Your Relationship with Food & Body Image

All the efforts you make to change or “perfect” yourself only deepen your feelings of shame.  You are constantly in a state of “I’m not ok, unless....

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Breaking Out of the Diet Trap

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Breaking Out of the Diet Trap

You may have been battling binge eating, chronic dieting, and body image issues for years!  Each new hope and intention to make this effort THE ONE that will work often gets met with a feeling of another failed attempt. Here’s the good news!  You CAN find freedom from the hopeless cycle of binge eating and body shame, and actually have a healthy relationship with food and your body!  

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The Insidious Nature of Shame and Finding Your Way Out (Part 3)

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The Insidious Nature of Shame and Finding Your Way Out (Part 3)

You may wonder how Shame shows up in your own life, or you may already have a good sense of that.  Usually shame is so deeply rooted that only what is noticed on the surface is your first clue. (The first 2 parts of the series will help you understand how it developed in the first place)

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The Insidious Nature of Shame and Finding Your Way Out (Part 2)

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The Insidious Nature of Shame and Finding Your Way Out (Part 2)

Since shame usually develops slowly over time, from early experiences with caretakers and family dynamics, Shame develops as a sense of self.  

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The Insidious Nature of Shame and Finding Your Way Out (Part 1)

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The Insidious Nature of Shame and Finding Your Way Out (Part 1)

Shame is a tricky emotion.  I call it insidious because it really creeps in slowly and subtly, almost stealth.  It doesn’t rise up quickly like rage, panic, or excitement.  It holds on tight just beneath the surface and colors one’s perception of themselves in their world and in their relationships. 

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Mac 'n Cheese, Comfort Food, and Oxytocin

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Mac 'n Cheese, Comfort Food, and Oxytocin

What struck me was the attraction of the warm and creamy texture of this delectable food.  It made me think about how often mac and cheese serves the function of a comfort food.  The kind that will be soothing, calming, nurturing, and just all around feel good.  I also started thinking about the need this type of food meets for anyone indulging for emotional reasons.

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Dear Client Fighting an Eating Disorder,

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Dear Client Fighting an Eating Disorder,

You will get to a point when you are free from these food and body tortures.  An eating disorder is like being in a prison.  I know you are stuck there and hate it but you also feel like you can’t live without it.  It’s the worst kind of dilemma you can find yourself in. 

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Your Voice - Embracing Your True Self

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Your Voice - Embracing Your True Self

If I look at a typical week in my work with clients I must comment on someone finding and using their voice several times a week.  But what does that even mean? 

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Bananagrams and Allowing Change in Your Life

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Bananagrams and Allowing Change in Your Life

Allowing change is about breaking out of what we know and allowing something completely different to take shape.  We don’t know yet what that will be and what the road will look like, but we begin down the path.

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The Hour of the Wolf and Late Night Vices

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The Hour of the Wolf and Late Night Vices

Do you spend your late evening hours eating, drinking, watching more TV than you’d like, wasting hours on the computer….?  What’s your vice in the late night hours? 

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Do you live in a world of Abundance or Deprivation?

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Do you live in a world of Abundance or Deprivation?

We would expect people who experienced these situations to feel they live in a world of deprivation. That there is no such thing as abundance and that we should hold on to what we have, or should not expect that there is anything more for us out there.

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Finding Your Peace with Food -- Getting to Know Intuitive Eating

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Finding Your Peace with Food -- Getting to Know Intuitive Eating

Re-connecting with that natural ability to be in tune with your body’s needs is not simple.  The concepts are simple, but putting them into play and going against entrenched patterns of emotional eating or mindless eating takes time. 

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Slow It Down

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Slow It Down

You know life has gotten extraordinarily busy and fast paced when there is an emerging movement spreading like wildfire to slow down life‘s pace. The Slow Movement is a cultural shift to slow down everything from eating to parenting to traveling.

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The Care and Feeding of YOU

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The Care and Feeding of YOU

As you're learning to take care of yourself and move away from unhealthy behaviors, there can be a strange experienceof "now what?"  When you've been used to soothing yourself in whatever problematic ways you have chosen (eating, restricting, shopping, caretaking,  etc), leaving those behaviors can leave you feeling like you don't quite know yourself or know what to do with yourself.