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3 posts from December 2009


Personal Note from Sandee Nebel, LMHC

I believe that life has a continuous flow, and that the most important day we have is today. That being said, the year-end is a natural opportunity to pause and reflect. For many years now I have had the tradition of closing one year and opening the next by starting a new type of journal. One year it was a gratitude journal, one year it was a log of daily self-care, and another year I wrote letters to people I wouldn't necessarily have conversations with.

Have you downloaded the free journal writing guidebook from our website? If not, visit for these tips and writing prompts that will help you start your own journaling practice. Also, watch for news about the upcoming journal writing workshops at the White Picket Fence Counseling Center in the new year.

So instead of making resolutions, why not spend the remainder of the year writing, reflecting and recommitting to your health and self-care goals? Today's feature article will get you started.
Best regards,

Feature Article: Top 5 Ways That Holiday Time Can Be a Healthy Time for People with Eating Disorders

Our weather doesn't change much for the season, but we can pretend, can't we?
Extra food, extra family, extra activities – there's a lot to handle at this time of year. What if you put aside those challenges and focused instead on protecting and even improving your health?

1. Budget your time. It's easy to keep going non-stop, especially if you're traveling and someone else is in charge of your itinerary. Plan time to rest and recharge and let people know how important this is for your health. Chances are that they will be grateful for the rest themselves! Also, take impromptu breaks whenever you get signals that you're getting worn out.

2. Budget your money. Just as there are only 24 hours in every day and you need to manage your energy with breaks and rest, there is only a finite amount of money in your bank account. Take a predetermined amount and divide it between what you would like to spend on gifts, decorations, travel, food and other holiday supplies. Give yourself the gift of a debt-free holiday season.

3. Use your journal to stay in touch. Your journal is a portable source of support when you're away from your regular network. Writing about your thoughts and feelings will help you to process them and not feel overwhelmed. There is a lot of pressure to feel happy, joyful and grateful during the holidays, while sometimes you might feel sadness, grief and resentment. These feelings are perfectly natural and okay.

4. Create new traditions. If you're missing someone who isn't with you this year, or if you just don't feel up for a typical holiday routine, design the holiday you want to have. Include a tribute or reminder of the people you're missing.

5. Dress for the weather and get out! Take advantage of the season with outdoor activities like walking or a holiday lights tour. Join others outside in the parks or just take a walk in the fresh, crisp air.

Forget about the holiday traditions and routines that stress you out. This year, declare that holiday time will be healthy time, your time...

Upcoming Events

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for detailed flyers
We are now forming these new groups and workshops:

Compulsive Overeating Therapy and Support Groups
Anorexia and Bulimia Recovery Group
Family, Friends, Partners Support Workshops

The Spirit of Change Series of Workshops: 
  • Journal Writing – Instrument in Change
  • Expressive Arts – Art Therapy
  • Spirituality in Recovery
  • Healthy Weight Management
Interested? Be one of the first to know us.