10 Books That May Be Helpful in Eating Disorder Therapy

Before I share with you some book recommendations, I want to make sure you know this: self-help books are not a substitution for therapy. I know you may have read plenty, and it still wasn’t enough. My goal in sharing these with you is for them to help you throughout the therapeutic process or if you’re cruising this blog and just thinking about therapy but aren’t quite ready to take that step, to help you before you start. These are books I recommend over and over to my clients so I decided to compile them all in one hot spot for you to reference if you wish.

1. Intuitive Eating

“Intuitive Eating” is the book I need everyone on the entire planet to read. Intuitive eating for eating disorder recovery is the sweet elixir in helping people with an eating disorder or disordered eating make peace with food. If you want the short version of it, Whether you are a chronic dieter, struggling with restriction, binging, or food just feels complicated to you, you have gotta get your hot, little hands on a copy of this. The vast majority of us have moved away from being connected with our internal bodily cues when it comes to eating, and this book will help you get back to it. Intuitive Eating is often a goal we focus on in therapy.

2. The Anti-Diet

Before you are tempted to start another diet or lifestyle change with food, read “The Anti-Diet”. This book identifies some of the harms of dieting and introduces the concept of “diet culture”. “The Anti-Diet will challenge what you’ve believed about dieting and wellness based on scientific research.

3. Health At Every Size

“Health At Every Size” challenges the preconceived notion that thinness=health. This book utilizes scientific research to challenge what we have been led to believe about weight and being healthy. “Health At Every Size” is not only a book but is a movement to accept the body you are in regardless of size. This is the approach I utilize in therapy with my clients. “Health At Every Size” has a primary focus to develop behaviors that promote health outside of weight loss.

4. Life without ED

If you are struggling with an eating disorder or if you think someone you love is struggling with an eating disorder, read “Life Without ED”. I have had many clients read this book and finally understand their eating disorder in a new light. They have had their parents, husbands, friends, etc. read it to help get more insight and awareness on what it is like to have an eating disorder This is an extremely helpful read no matter where you or your loved one are at in recovery.

5. More Than A Body

“More Than A Body” is a powerful read on body image. It will challenge some of the ideals you are holding onto about your body. This book offers an alternative perspective on recognizing your body is good regardless of how it looks. The authors have done extensive research on body image, and if you are looking to improve in this area, this book will help you with this goal.

6. Self-Compassion: The Proven Power of Being Kind To Yourself

“Self-Compassion” is a powerful book for my people that struggle to be kind to themselves. I work with people who hold high standards for themselves and give themselves a hard time when they don’t achieve those standards. Rather than focusing on self-esteem, practicing being kind and compassionate to yourself is what this book offers. Self-compassion is a big part of the therapeutic work I do with people, and this book can be helpful in understanding how to do that more fully.

7. Body Kindness

“Body Kindness” is based on four principles 1. What you do 2. How you feel 3. Who you are and 4. Where you belong. This book provides a practical approach to connect and care for yourself. It provides exercises and prompts to help you understand your values and how to live them. Most of us need help being kind to our bodies, and this book will help you do it.

8. The Body Is Not An Apology

“The Body Is Not An Apology” Oh man this book! This book is a powerful book on really healing your relationship with your body. I love the questions and prompts in this book that challenges how you view your body and other people’s bodies. This is a must read for body image work and the majority of clients I work with struggle with their body image.

9. The Body Keeps the Score

“The Body Keeps the Score” is the trauma bible. This is a heavy and comprehensive book of research and case studies on how trauma impacts the body and the brain. I find this book can be pretty triggering to people that have experiences trauma so I don’t recommend diving headfirst into reading it. I reference this book at least once a day as a therapist because of how often the concepts are useful in the work I do with clients. If you have experienced trauma and want to learn more about yourself, I would consider reading this book when you are in the emotional space to do so.

10. What Happened to You

“What Happened to You” is another trauma-informed book written by Oprah and a psychiatrist and trauma expert, Dr. Bruce Perry. This book is a good alternative to “The Body Keeps the Score” as it is less triggering to some. Oprah shares her experiences of trauma while Dr. Perry helps break trauma down and make sense of behaviors, emotions, and reactions through a scientific lens. This book may help you understand more fully your behavior and yourself.

I hope these books are useful to you as you work in therapy. I hope they help you understand more about yourself and to begin being more kind to yourself.

Looking for an eating disorder therapist in Utah?

You don’t have to remain stuck in your eating disorder. Eating disorder recovery isn’t something you must try to figure out yourself. This Utah County Counseling Clinic has an eating disorder therapist specializing in eating disorder therapy. To begin counseling, follow the steps below:

1. Schedule a free 15-minute phone consultation

2. Meet with a mental health professional

3. Begin healing from your eating disorder

Online Eating Disorder Therapy in Utah

I know it’s difficult to find an eating disorder therapist in many parts of Utah. In order to really recover from your eating you need the help of a professional who has the experienced training and expertise. This is why I provide online therapy in Utah. It’s effective and convenient while helping you dive into eating disorder recovery.

Online counseling also means wherever you are in Utah we can work together. I work with clients in Cedar City, St. George, Logan, Salt Lake City, Provo, Heber City, and more.

If Christmas Isn't Very Merry: A Guide To Surviving The Holidays

It’s the week of Christmas and maybe you’re feeling some things.

Maybe you are feeling excitement and magic in the air. Maybe you are feeling stressed and overwhelmed with all you have to do. Maybe you are counting down the days until Christmas. Maybe you are counting down until it’s all over.

As an anxiety therapist, I want you to know your stress is valid

Whatever you are feeling, I want you to know it’s valid. If you are feeling increased depression despite everyone else’s happiness and excitement, it’s valid. In fact, it’s you I want to speak to. I want to offer you some tenderness and kindness if this time of year is hard for you.

I set up my Christmas tree really early this year. Like the first week of November early. Last December, I was pretty sick for a good portion of it so Christmas didn’t feel the way it usually felt so I was eager to set it up my tree. It was also my first year of setting up a full Christmas tree in my office so it opened up plenty of conversation about how people feel about Christmas.

You might dread the holidays while everyone else is enjoying them

For some people, the holidays are something to dread. The holidays provoke anxiety, painful memories, and trigger deep sadness. This may be difficult to manage when it seems like everyone else is happy and having a good time. I want you to know you aren’t alone.

Many have shared stories of feeling worthless, unloved, and lonely. Christmas time unleashes some unsettled emotions and experiences. Christmas was where some deeply rooted negative beliefs were born. I want you to know that even if you and I haven’t met yet, I’m thinking of you. I know you are out there, and I know you are struggling. You deserve to feel better and have the kind of holiday you want to have.

Healing those past experiences of pain takes work. Hopefully, you know that’s what therapy can help with and since it takes time, it likely isn’t going to happen in the next few days. I want to invite you to do some things to take care of yourself.

Ways to use self-care during the holidays

1. Take time to relax

   I want you to take some time this week to sit alone in something cozy, with a blanket and maybe a warm drink. Maybe in a rocking chair under a heated blanket or in your pajamas on your closet floor, it really doesn’t matter. I want you to take a few minutes and just breathe. I want to allow you to let your body relax and enjoy a few moments, and realize you are safe. You may want to take some time and journal how you feel. I want you to offer yourself some kindness for however it is you feel. You aren’t trying to change how you feel but to just notice without judgment. If you need to cry, allow yourself to do so. If you feel angry, allow yourself to be. Wherever you are, honor it.

2. Treat yourself

   You may be thinking of the perfect gift to buy for the people in your life. I understand it’s who you are to be thoughtful of other people and want to get it just right. This also may be a time to gift yourself something during an emotionally challenging time. Maybe cheap socks from Target or a cozy blanket from Costco. Can you tell me where I shop at this point? It doesn’t need to be expensive or fancy, although I’m not stopping you if you decide to do that! Whatever you decide to get for yourself, let it be symbolic that your needs are just as important as everyone else you’re thinking of and putting thoughts into.

3. Take time to check in with someone you trust

   Whether this is your therapist, friend or a family member, it may be helpful to check in with someone you can trust. Find someone you know you can be open with and who will be supportive of you. This may be a good opportunity to share more about what you are struggling with and describe what you need from them. You can ask if they can provide you with support and set up a specific time to check in. Sometimes it’s helpful just to know someone else knows you’re struggling, and you can be open and honest with what you are struggling with. You are a human and need support and kindness from others. This doesn’t mean you’re weak. It means you’re trying to take care of yourself.

4. Spend sometime outside

   I know, I know, it’s freezing weather outside in the state of Utah. It is not lost on me that it can be uncomfortable to spend lengthy periods of time outside in December. You don’t need to hike Dominguez Hill this winter, but taking just a few moments to stand outside and take a few deep breaths can be helpful. You can briefly walk your dog around the neighborhood in the warmest part of the day or stand on your back porch and look at the night sky for even one minute. Slowing down your breathing in the fresh air can reduce anxiety a titch. The change of temperature is also a grounding skill if you feel overwhelmed in a social setting.

Take care of yourself and remember to offer yourself the kindness and compassion you would to other people.

I hope when you are ready, you’ll come to therapy. I want you to be able to work through those negative beliefs and painful experiences that have bubbled up this time of year. When women come to counseling feeling like you do and are dealing with anxiety and trauma, I always recommend using EMDR. I want to give you hope and believe that you will feel better regardless of your struggles.

Begin anxiety therapy in Utah

You don’t have to feel overwhelmed by stress and anxiety. Anxiety therapy can help you manage all that you have to deal with in your life. This Northern Utah Counseling Practice has an anxiety therapist specializing in anxiety treatment. To begin counseling, follow the steps below:

1. Schedule a free 15-minute phone consultation

2. Meet with a therapist for anxiety

3. Start finding relief from anxiety

Work with an anxiety therapist online in Utah

I know you are busy, and finding time to attend another appointment is hard. When you have anxiety, it’s difficult to think about finding the right place to go for an appointment, and sometimes it prevents you from reaching out for help. This is why I provide online therapy in Utah. Anxiety treatment online is just as effective as in-person therapy.

You can work with an online anxiety therapist if you live in Logan, Heber, St. George, Cedar City, Salt Lake City, and more.

Other mental health services provided by Maple Canyon Therapy

Anxiety therapy isn’t the only counseling service provided at this Utah County Counseling Center. Other mental health services provided by Maple Canyon Therapy include eating disorder therapy, binge eating disorder treatment, body image therapy, trauma therapy, and birth trauma.

3 Self-Care Destinations To Visit In the State of Utah

If you are a human who struggles in the Winter and finds it impacts your mental health, I want you to know that 1. you are definitely not alone and 2. there’s nothing wrong with you. The lack of sunshine and shortened daylight can decrease serotonin production in humans, and certain people are more vulnerable than others.

It’s important to utilize more self-care if you struggle with generalized anxiety disorder

I am certainly by no means suggesting that self-care is going to cure depression or anxiety. It can help you cope, get through it, and take the edge off. Self-care, most of all is an act of self-compassion, which is pretty critical when you are feeling low energy and lacking motivation.

Self-care isn’t about avoidance

I want to clarify what self-care really is and what it isn’t. Self-care is about being gentle and kind to yourself. It’s about taking space and time to connect with yourself and your emotions. Self-care is the act of listening to your needs and being present. Any self-care activity could be used to avoid regardless. It’s truly taking space to be more in tune with your needs. I want to emphasize that so hard.

Self-care isn’t about being selfish

My clients are pretty scared of being selfish. They are lovers and givers, and selfishness is something they’ll avoid at all costs. If self-care is selfish, they’re not going to do it. I want to provide some reassurance to you that self-care is not about having a desire to take from someone else or cause anyone any harm. It’s the opposite. It’s about replenishing your resources and your needs so you can show up for the people in your life the way you want to. You are a human, and there’s just no way around this ;). You have physical and emotional needs that are critical to listen to, and your body will make sure you do. While I’m going to recommend places to go to focus on self-care, what you do in these places is going to make the ultimate difference. Here are some self-care activities to try in these areas.

1. Meditation

   Meditation can be brief and still have a profound impact. I often recommend the “Insight Timer” app to download on your phone to help with guided meditation. They have a number of meditations and for different categories, and you can pick a time frame to meditate. This app is my favorite to help anyone get started with meditation.

2. Deep Breathing

   I recommend taking time while you’re outdoors to focus on your breathing. This isn’t a fancy activity but it actually has incredible benefits. Deep breathing slows down your heart rate and can help you think more clearly. It also overall has a calming effect on your body

3. Journaling

   There are so many incredible effects of journaling! This really helps with processing emotions. By taking time to journal, whether it’s using a pen and paper to journal or taking notes on your phone, it can help you identify and sort through emotions. Consistency with journaling can honestly change your life.

4. Mindful Movement

   Moving your body in ways that help you feel more present and kind to yourself is key. Mindful movement means being in touch with your body and noticing what feels mentally and physically good. Being gentle with your body’s limitations is also an important aspect of self-care.

5. Sleep

   Sleep hygiene for the win baby! Getting adequate, deep sleep is essential for mental health. Keeping your bedtime and wake time consistent helps ensure the benefits of sleep. Make sure to prioritize this as it’s critical for your human functioning.

6. Unplug

   Disconnecting from your phone and social media often is a healthy practice and a form of self-care. If you can unplug from using your phone and other electronic devices for even a few hours, you’ll find it may be helpful. Constantly being connected through social media, phone calls, texting, e-mail etc., can be overwhelming. Try and take a break if you can.

1. Snow Canyon State Park in Ivins, Utah

We all know if you have to survive a Utah winter, at some point you gotta travel to St. George for better weather. I love going to Snow Canyon State Park and hiking. I recommend the Petrified Dunes Trail because it’s my favorite. You could also consider renting an e-bike from Kova Rentals, and riding through Snow Canyon instead of hiking, or maybe do both? Whichever self-care adventure you choose, definitely follow it up with a meal at Viva Chicken in St. George.

2. Zion National Park in Springdale, Utah

Another Southern Utah destination, Zion National Park in Springdale. This place has some killer views and definitely can show you a good time. I love the Emerald Pools hike and would recommend it. You could also ride the shuttle around and see the views from the window if that’s more your style. The Weeping Rock trail is another short hike you could also try and not regret it. After you’re done with Zion National Park, I need you to do me a favor and eat at Oscar’s Cafe. I have never been before but have had many recommendations. Try it and tell me how it was.

Park City, Utah

You could take the Mirror Lake Scenic Byway and enjoy the killer views. This could take up to 3 hours of your time. You could also take a walk down Historic Main Street if you are into art galleries and shopping. Utah Olympic Park is also a place to visit to learn more about skiing and the Olympics. Align Spa in Park City also offers massage services if you want to give your body some extra care.

Again, remember, regardless of where you are or what you are doing, the connection and compassion you give to yourself will make a difference. Recovery and rest are important self-care for you to show up for the people in your life the way you want to.

Anxiety therapy is worth trying

Sometimes you can do all the self-care in the world, and it still feels like something is missing. Self-care is important to incorporate into your life to reduce stress and make life more manageable. However, it isn’t a cure for mental health struggles. If you struggle with anxiety, therapy can be powerful at helping you be able to manage it more effectively. Working with a trained professional will make more difference than you may even realize.

Begin anxiety therapy in Utah

You don’t have to keep living life overwhelmed. Anxiety therapy can help you make life more manageable. This Utah Counseling Clinic has an anxiety therapist who specializes in anxiety therapy. To begin therapy, follow the steps below:

1. Schedule a free 15-minute phone consultation

2. Meet with a therapist for anxiety

3. Begin finding relief from anxiety symptoms

Online Anxiety Therapy in Utah

When you struggle with anxiety, it can be hard to reach out for help. It’s scary to think about meeting with a therapist or even trying to find their office. I totally get it and want you to be able to go to therapy because I know it’s worth it. This is why I provide online therapy in Utah. Counseling online is just as effective as in-person therapy. Some people worry they won’t get what they need from the experience if they don’t meet in person. With technology, the experience is just as effective as in-person.

Working with an online therapist also means that we can work together if you are located in St. George, Cedar City, Heber, Logan, Salt Lake City, or elsewhere in Utah.

Other mental health services provided by Maple Canyon Therapy

Anxiety therapy isn’t the only counseling service this Northern Utah Counseling Practice provides. Other mental health services provided by Maple Canyon Therapy include binge eating disorder treatment, eating disorder therapy, trauma therapy, birth trauma, and body image therapy.

Why I Became a Therapist

“Why did you decide to be a therapist?”

As often as I have been asked that question, I still stumble over my words. I don’t think I have ever fully unscrambled it in my brain before now. Let’s process it together now, shall we?

I decided to become a therapist in high school

I have this distinct memory of sitting in freshman English class and deciding I wanted to be a therapist. I didn’t know what a therapist was exactly. I hadn’t taken any psychology classes but knew it was a career centered around compassion and caring for others.

Later that year, I remember being handed an envelope with my name on it. Inside was a letter letting me know that in a school-wide anonymous survey, my name was submitted by students as someone they would trust in or confide in if they were struggling. This was shocking to me. I was not wildly popular but actually blended in. I was friendly to other people and had many acquaintances but not many really close friends.

That letter invited me to join about 15 other people who had been selected as “Natural Helpers” to receive training on how to help other students struggling with mental health. We went to a retreat and had monthly meetings. It was there that I started learning about eating disorders, anxiety, depression, and other mental health struggles.

Helping people changed my life

It was life-altering to be a part of something that was focused on having a purpose, meaning and offering other people compassion. It helped me develop meaningful relationships. It also helped me feel more positively about myself to think that I was helping and caring for other people in need.

It’s crazy for me to think that as a 15-year-old, my career goal never changed. I went to college and diligently went through the course catalog and identified all of the classes I needed to take to graduate, and then I went to graduate school, and here we are now just doing the thing.

Having positive role models impacted my desire to become a therapist

I think another part that interested me here is how I grew up. I had compassionate parents and grandparents. They valued loving and caring for other people, which also became important to me. Another part is being a child was challenging for me, especially in my teenage years. While I don’t work with teenagers anymore, I never want anyone to feel alone or unloved.

I also remember having friends older than me and being told I was a good listener and gave good advice. Obviously, I know now that therapy isn’t about giving advice, but it made me feel that maybe being a therapist is something I could be good at.

Now almost twenty years later, I work with some of my favorite types of people. People inspire me with their determination to be better versions of themselves. People who continue to help me progress and improve myself as a person and as a therapist.

Start eating disorder therapy in Utah

If you are struggling with an eating disorder, you don’t have to keep living this way forever. This Northern Utah Counseling Clinic has an eating disorder therapist who can help. To begin eating disorder therapy, follow the steps below:

1. Schedule a free 15-minute phone consultation

2. Meet with a mental health professional

3. Begin eating disorder recovery

Online Eating Disorder Therapy in Utah

When you are struggling with an eating disorder, it’s important to work with someone that has the specialized training and experience to help you with eating disorder recovery. Many parts of Utah don’t have access to eating disorder treatment. This is why I offer online therapy in Utah. This makes it so you don’t have to travel to therapy appointments and can receive therapy in the comfort of your own home.

You can access eating disorder therapy if you are located in St. George, Cedar City, Heber, Logan, Salt Lake City, and more.

Other mental health services provided by Maple Canyon Therapy

Eating disorder therapy isn’t the only counseling service provided at this Provo Utah Area Counseling Center. Other mental health services provided by Maple Canyon Therapy include binge eating disorder treatment, body image therapy, trauma therapy, birth trauma, and anxiety therapy in Utah.

'Tis the Season of Giving Less: Signs You're Giving Too Much

While it is the season where we are focused more on giving, the concept of giving less to others is always relevant.

Overcommitting and serving others is something the people I work with struggle with all year long. It just so happens that this time of year, which is known as “the season of giving” so it’s extra hot right now. It may be the time of year where you give extra even though you really didn’t have much more to give.

You might be a giver all year long. Maybe you read that and don’t think it’s true because you could always be giving and doing more for other people. Can we be real with each other right now though? Sometimes all the giving, serving, and loving you do is at your own expense. If we want to be even more honest with each other maybe it’s happening a lot of times. I know you care about people and love to take care of others. Like all of us humans though, sometimes you don’t want to give to others but do so out of obligation, guilt, or fear of being a bad person.

There are negative consequences to giving too much to others.

By giving too much you become burned out and resentful. It might surprise you to know this is actually a normal and healthy reaction. You are meant to feel those emotions when you’ve given too much or you’ve been taken advantage of. Emotions are messages that communicate important things to us. You might feel angry when you are asked to do one more thing because you’re exhausted and haven’t had time to even catch your breath. Anger isn’t your enemy like you think it is but is actually designed to help you set boundaries and to say no so you can get back to doing what you love and care about.

If you aren’t angry, maybe your body is giving you other signs to slow and to be giving less to others.

Signs you need to be giving and doing less:

1. You’re feeling more tired than usual.

   If you find yourself feeling exhausted and don’t have the energy you are used to having, maybe it’s a sign you’re doing too much. Our bodies give us messages that it’s time to slow down by letting us know it’s giving too much. This is not a weakness of your body but is actually a sign your body is functioning and doing too much.

2. You feel irritable and angry about what is required of you.

   Let me reiterate again, it’s normal to feel angry and upset when there is either more asked of us, or we feel obligated to do more. These emotions let us know if someone has crossed our boundaries if we feel taken advantage o, and to do something about it. Yes decreasing and regulating these emotions are important for our relationships and well-being AND also looking at them as helpful and a message to us is equally as important.

3. You’re more prone to illness than before.

   If you’re noticing your body is getting easily and more often, it might mean you’re exerting too much of yourself. This is another sign from your body to do something differently. While maybe you aren’t doing anything physically taxing, it doens’t seem to matter to our bodies because the emotional toll is equally as exhausting.

4. You’re having trouble sleeping.

   Sleep really suffers when we are feeling overwhelmed or we have a lot on our plate. You may be having stressful sleep and vivid dreams or trouble falling or staying asleep altogether. This is problematic because our bodies require sleep in order to function but sleep is also significant to our mental health.

When we are feeling burned out and resentful, it probably means it’s high time to set some boundaries baby!

Boundaries are critical to keeping our mental health intact. Boundaries aren’t about keeping others out but rather keeping what we value and care about safe. We all need boundaries, and our relationships require boundaries to be healthy.

Ways to set boundaries:

1. Just say no

   You learned it in elementary school in your DARE program, and you learn it again now as an adult: just say no. You don’t need to offer explanations or justifications for your answer. You can politely just say no.

2. Turn down service opportunities

   Contrary to what you may be telling yourself, you aren’t a bad person if you turn down a service opportunity. It’s not your job to take care of everyone and everything. I know your value to take care of other people runs strong and equally as important is for you to take care of yourself.

3. Don’t attend every activity you’re invited to

   You may be invited to do and participate in a lot of different activities but you don’t need to say yes to all of them. Quality over quantity is what’s important. You don’t have to show up to family dinner every week. You don’t have to go to every game night or every sporting event. It doesn’t make you a bad person if don’t do it all. Choose what is most important to you and focus on this.

Remember your emotions are messages, not your enemies

The goal is not to change your feelings but to listen to them and act upon what they’re saying to you. If you’re going to end up resentful, do not give up. Consider before you commit to something, is it going to make you resentful? If the answer is yes, don’t do it. The goal is to show up for the people you love and care about in a genuine and authentic way. Giving isn’t always about having a “grin and bear it” attitude. I know relationships mean a lot to you, and you are great at them but don’t let it be at your own expense.

I’m going to say what I said before but in bold so you can have this message reiterated to you….

It doesn’t make you a bad person to say no

I understand if that goes against everything you’ve believed about yourself and being selfless. I think it can be easy to forget that you and your needs matter just as much as everyone else’s.

Quality over quantity is important when we have this value of giving. Take care of yourself and MAYBE practice letting other people take care of you. You’re doing the best you can and just as you like to give to other people, try giving back to yourself.

Working with an anxiety therapist can help.

If this all feels out of reach and difficult to do on your own, that’s ok! Therapy can help. There are probably reasons why this is difficult for you, and maybe you don’t even know what those are. The focus of therapy is to help dig into these emotions of guilt and anger and to get you feeling better about yourself. Whether you are struggling with anxiety, body image, trauma, or disordered eating, I would love to help. Therapy is meant to be a place to help you share what you are feeling and sort it all out.

Begin therapy for high-functioning anxiety in Utah

if you find yourself giving too much and being afraid to take a step back. You might have symptoms of high-functioning anxiety. This Northern Utah Counseling Practice has an anxiety therapist specializing in high-functioning anxiety. To begin counseling, follow the steps below:

1. Schedule a free 15-minute phone consultation

2. Meet with a therapist for anxiety

3. Begin finding freedom from fear

Online anxiety therapy in Utah

In an effort to make going to therapy more accessible to you, I provide online therapy in Utah. Online therapy is safe, convenient, and just as effective as in-person therapy.

Online Counseling also means that I can work with you wherever you are in Utah. I work with clients in Cedar City, St. George, Logan, Salt Lake City, Heber, and more.

Other mental health services provided by Maple Canyon Therapy

Anxiety therapy isn’t the only counseling service this Utah County Counseling Practice offers. Other mental health services provided by Maple Canyon therapy include body image therapy, eating disorder therapy, trauma therapy, birth trauma, and binge eating disorder treatment.

What You Think You Know About Eating Disorders is Probably Wrong

I remember in a 9th-grade health class learning about eating disorders. I gave a presentation on bulimia that year also.  Maybe you can tell by now that my interest in eating disorders has existed for a long time. What I learned in health class that year left out a large population of people struggling with eating disorders, and when I think about it now it honestly crushes me. 

Eating disorders don’t just impact young, white women

If I could sum up what I was taught that year in two sentences it’s this: White women from teens to college-aged,  struggle with either starving themselves or throwing up after they eat. If you have anorexia, you will be severely underweight. 

Wrong. 

It devastates me to think of how many people in that class themselves or someone they loved didn’t feel included because it did not describe their symptoms. 

I cannot even begin to tell you how many people that definition excludes. 

Eating disorders exist in every age, gender, and race.

Yes women struggle with eating disorders and this is who I work with but men also experience eating disorders. Eating disorders aren’t just for white women. They are found among different races and ethnicities with both people that are quite young, and some that are older. Eating disorders don’t discriminate.

You cannot tell someone has an eating disorder based on what they look like

We have been led to believe that in order to have an eating disorder you are drastically underweight and lose your period. Here’s the truth, less than 6 percent of people with eating disorders are underweight. This means that 94 percent of people with eating disorders are in the “normal” weight range or “above normal”. The women I work with that have eating disorders or disordered eating, aren’t underweight most of the time. The majority of the time! I have said it here before and I will say it again… People of any and all weights can have an eating disorder, and it can be deadly without it looking like it is.

Weight COULD BE an indicator of an eating disorder but it’s not the most important one.

It’s one of many. It’s the behaviors that matter. It’s the emotional and mental struggle that matters. It’s the rigidity, the need for control, the hurt and pain. That’s what matters. 

I don’t want you to even hesitate to reach out for help because of what you think you look like or what you think you’re supposed to weigh to get help. I pinky promise you that I don’t care what you weigh nor am I even using weight to decide if you have disordered eating.

People with binge eating disorder may not believe their eating disorder is as valid as others.

Many of the women I work with struggle with binge eating, and they are suffocating in shame. To them, they didn’t get the “good eating disorder,” and what they don’t realize is that binge eating occurs as a result of restriction. It has nothing to do with self-control but because it’s your brain's natural response to being deprived of food for so long. Your eating disorder deserves treatment and helps like any other eating disorder. 

Eating disorder therapy in Utah can help

I imagine thinking about how to overcome your eating disorder on your own feels overwhelming. It’s difficult to try and do this alone, and you don’t have to. You truly deserve to be at peace with food and your body. You don’t have to keep feeling guilty about eating, and you don’t have to keep trying to shrink your body. Eating disorder therapy can help you make peace with food and your body. It doesn’t matter how bad you think your eating disorder is or isn’t, counseling can help you stop the cycle that you’re in. It’s hard to imagine life without your eating disorder, but I promise you can be happier than you’ve ever been without it.

Begin working with an eating disorder therapist in Utah

You can let your eating disorder go, but I know it’s hard to do it alone. This Utah County Counseling Clinic has an eating disorder therapist who specializes in treating eating disorders. To begin therapy, follow the steps below:

1. Schedule a free 15-minute phone consultation

2. Meet with a caring therapist

3. Begin eating disorder recovery

Online Eating Disorder Therapy in Utah

I know how important it is to have access to an eating disorder therapist who specializes in eating disorders and knows how to help you through eating disorder recovery. I realize Utah has many parts of the state without an eating disorder therapist, and this is why I offer eating disorder therapy through online therapy in Utah.

Online counseling means that no matter where you are in Utah, I can help you. This means if you are located in Heber, Logan, Salt Lake City, St. George, Cedar City, and more, we can work together.

Other mental health services provided by Maple C/anyon Therapy

Eating disorder therapy isn’t the only mental health service provided by this Provo Utah Area Counseling Center. Other mental health services provided by Maple Canyon Therapy include binge eating disorder treatment, anxiety therapy, body image therapy, birth trauma, and EMDR therapy in Utah.

About the Author

Ashlee Hunt is a licensed clinical social worker in the state of Utah and owner of Maple Canyon Therapy outside of Provo, Utah. Ashlee graduated from Southern Utah University with a bachelor’s in psychology and a bachelor’s in family life and human development. Her master’s degree is in social work from Utah State University. Ashlee has worked at an eating disorder treatment center in all levels of care but has enjoyed working in outpatient most. She enjoys helping women get the life they deserve and break free from their eating disorders. Outside of therapy, Ashlee enjoys exploring Utah and has enjoyed Tibble Creek up American Fork Canyon.

What I Wish You Knew About Yourself, Therapy and Me

There’s so much I wish you knew. I wish you knew things about yourself, about therapy, and about me. Should I give it a shot at telling you? I’m gonna pretend you answered with a yes. Shall we begin? I’m also imagining you said yes here too.

What I wish you knew about yourself

I wish you knew that just because you are struggling, there isn’t something wrong with you. I wish you knew that you are capable and resilient despite how you feel right now, in this moment. You have accomplished challenging things in your life, and you have the ability now to do it all over again. I wish you knew that needing help doesn’t mean you are weak. I think it’s just the opposite. You want to improve yourself to show up a little better for the people you love. It takes a great deal of strength to be vulnerable and to share your struggles with someone. I wish you knew it was ok to cry and you don’t have to apologize for it. You are a human, and you are paying attention to your emotions. It’s ok for you to feel hurt and afraid AND to manifest it through tears. I wish you knew that you’re good enough already. You don’t have to be a certain jean size to be enough. You try so hard to be good, to be kind, and to be compassionate. It makes a difference in the lives of people you love, and I wish you would offer that same kindness and compassion to yourself.

What I wish you knew about therapy

On therapy? I wish you knew that therapy doesn’t mean you are crazy. It doesn’t mean anyone that goes to therapy is crazy for that matter. I definitely wish you knew that I have never seen an accurate depiction of therapy portrayed on TV. I’m looking at you Ted Lasso (I do love this show. I wish therapy was portrayed differently). Therapy is sometimes hard and vulnerable. Sometimes you feel like you’ve been sandpapered all over. Sometimes you feel exhausted because you are emotionally hungover. Sometimes it’s comforting and healing. Sometimes you feel worse before you feel better, and that is completely normal. Sometimes it’s awkward and weird because you have never verbalized some of these things out loud. In therapy, sometimes you’re going to get stuck and other times you are going to be more liberated and free than you ever have been in your entire life. Therapy takes work and patience and the greatest change you will see will be the things you do in all the hours BETWEEN session more so than that hour a week. Lastly, therapy isn’t often a quick process so be kind to yourself while you are trying to change your life..

What I wish you knew about me as a therapist

I know you are inclined to be caring and kind but this is the one relationship where you absolutely don’t have to take care of me. I assure you I will be taken care of but it’s not up to you to do it. I want you to make it completely about you and your needs. I also wish you knew there’s nothing you're going to say that will freak me out. You are not weird or crazy for feeling or thinking about the things you do. I want you to know I can handle your tears, your emotions, and hearing the horrible experiences you have been through. I want you to know I’m not going to blame your parents for your issues nor am I judging anyone in your life that may have hurt you but you still care so much about it. I want you to know I care about you and your values, and I will not impose my values or experiences on you. The last thing you should know is I am not much of a self-discloser, not only as a therapist or a person. I find that sharing things about my life or experiences distracts from you and your experiences, which is the most important reason why you are coming to therapy. I will self-disclose my reactions or feelings when it is helpful to you.

There you have it. A bundle of things I wish you knew about you, me, and therapy. I am sure there will be more to come.

Looking for an anxiety therapist in Utah?

If you are struggling with symptoms of anxiety, you don’t have to live that way forever. Anxiety treatment can help. This Northern Utah Counseling Clinic has an anxiety therapist specializing in anxiety therapy. To begin counseling, follow the steps below

1. Schedule a free 15-minute phone consultation

2. Meet with a therapist for anxiety

3. Begin finding relief

Online anxiety therapy in Utah

It’s not always convenient to seek out therapy with a busy schedule. I also know the value of therapy and want you to have the opportunity to heal. This is why I offer online therapy in Utah. This makes it so therapy more convenient without the travel. Online counseling is just as effective as in-person therapy.

Online therapy allows me to work with you wherever you are in the state of Utah. I work with clients in Heber, Logan, St. George, Cedar City, Salt Lake City, and more.

Other mental health services provided by Maple Canyon Therapy

Anxiety therapy isn’t the only counseling service offered at this Provo Utah Area Counseling Center. Other mental health services provided by Maple Canyon Therapy include binge eating disorder treatment, eating disorder therapy, body image therapy, birth trauma, and EMDR therapy in Utah.

Are You LDS? The most common question I get as a Utah Therapist

There’s been something on my mind that feels worth sharing with you. I wanted to address something that comes up here in Utah for probably many therapists. It’s the role of religion in therapy. Maybe one of the most common questions I get in phone consultations is: “Are you LDS?” and if it doesn’t happen in the phone consultation, it will come up at some point in session. I want to give you my thoughts on that question.

A good therapist doesn’t impose their values on their client

The first time it happened it took me off guard. Everything I had learned in graduate school taught me that good therapist does not let their own values conflict with the work they do in therapy with their clients. What do my spiritual or religious beliefs have to do with my work as a therapist? I had also learned that religion and spirituality are only a focus when the client brings it up as a topic or goal.

I realized that is not the experience for everyone.

Before I continue further, I want to make sure you know that I truly believe everyone is doing the best they can. We

can’t fully know what’s going on for someone or their intentions behind doing the things they do or say. It’s also true that despite people coming from a place of good intentions, people still get hurt by good intentions.

When clients don’t want an LDS therapist

The clients that don’t want an LDS therapist, have shared with me that working with an LDS therapist in the past, religion became too strong of a theme in therapy. They didn’t feel comfortable with this direction. They didn’t feel safe exploring or sharing things that may conflict with LDS values. They may have left feeling even greater shame because themes of faith, prayer, and scripture study brought more internal conflict These clients don’t want to repeat this experience. They don’t want a therapist that they feel is going to impose their values and beliefs. They also don’t want to have therapy to be one more place where they feel they don’t belong. Who can blame them? These people may have also had a negative experiences with church leaders and even by God. Therapy is meant to feel safe and directed entirely at what the client wants to focus on.

When clients want an LDS therapist

The clients I have worked with that really want an LDS therapist really want to feel understood. They want to feel that the therapist understands and has references for all the LDS lingo. I have found these clients don’t want to come to a therapist that is going to try and talk them out of their religious beliefs. These beliefs are so personal and valuable to them. They want to come to therapy to work on improving to become a better person, to have better relationships, and not to have someone speak negatively about their religion. This is incredibly valid. Therapy is already a risk to be vulnerable, and they are searching for a place where they don’t have to worry about being questioned for what they believe.

You are safe with me regardless of your spiritual beliefs

Rather than answering the question of what my spiritual or religious beliefs are or will be, I want you to know you’re safe with me. You will not find me ever imposing these sorts of values on you. I do my own work to keep myself in check to make sure my experiences do not contaminate your therapy experience.

If you want to talk about your beliefs and religious values, I absolutely want you to talk about them. I want you to feel secure in knowing what you believe isn’t going to be mocked by me. I want you to find a way to live your values more fully and effectively.

If you want to talk about the hurt you feel from religion and God, I hope you’ll talk about it. This is important in your healing. I don’t want you ever to have these experiences invalidated or for you to walk away with more shame. You feeling better is my ultimate goal.

I would encourage you to take this opportunity to challenge yourself on what you specifically need from a therapist regarding spirituality and what you don’t need. Those are essential in determining if it’s a good fit for therapy.

Start working with a Utah Therapist

Living in Utah brings about some amazing opportunities but also some unique challenges. This Northern Utah Counseling Practice has a caring therapist that gets it and can provide you with a safe place to sort it all out. To begin therapy, follow the steps below:

1. Schedule a free 15-minute phone consultation

2. Meet with a mental health professional

3. Begin working on your goals

Online Therapy in Utah

I know it’s not always convenient or in your schedule to meet with a therapist and travel to see one. I know therapy is worth it, and I want to make it accessible for you. This is why I provide Online Therapy in Utah.

This means I am able to provide therapy for you anywhere in Utah. I work with clients in St. George, Cedar City, Logan, Heber, Salt Lake City, and more.

Mental Health Services provided by Maple Canyon Therapy

My Utah County Counseling Center offers several different mental health services. Mental health services offered by Maple Canyon Therapy include binge eating disorder treatment, anxiety therapy, eating disorder therapy, birth trauma, body image therapy, and EMDR therapy in Utah.

As Your Therapist, I've Been Where You've Been

I shared this photo on my Instagram account and I wanted to share it here with you. This is a photo of my coworkers and me. They’re completely irrelevant to the story :).

Even as a therapist, I’ve also struggled with my mental health

I want you to know I’ve been where you’ve been. This photo was taken at a time where I had just experienced a devastating blow, and I was not doing good. I still feel it when I look at this. I find that it doesn’t really matter the specifics of what I went through, of what you’re going through, or what anyone else is going through because it’s the shared emotional experience that matters. Our challenges are unique and yet we still each have felt sadness, fear, and anger.

Even when you are trying your best, your mental health can be hard to manage

Despite this painful experience, I was managing it in pretty healthy ways. I had supportive family & friends that knew what I was going through. I was loved & cared about and I was still feeling horrible. I was going to therapy, using healthy coping skills, and the supportive people in my life and it still was excruciatingly painful. I was trying my hardest to manage but that didn’t take away the experience from happening. All of those feelings are normal for all of us to feel.

A woman lying on the couch looking at an Ipad. This represents how Maple Canyon therapy provide online therapy in Utah for the following services: anxiety therapy, high-functioning anxiety, postpartum anxiety, and social anxiety. Start therapy for anxiety in Utah. 84332 | 84323 | 84765

You will feel good again

The other night I was riding my bike through the neighborhood, I looked up at the cotton candy sky, feeling the cool breeze hit my face, and smelling the hint of a barbecue in the air, I started to tear up because I realized I felt well again & I have for a long while. Things don’t feel as grey & cold as they did in that photo. I never thought that day would come. When I think of that experience, it still feels awful but it doesn’t consume me as it did.

If you’re struggling that doesn’t mean you’re doing something wrong

I want you to know that even if you’re doing it all in the best way you can: going to therapy, doing the work, and using your support people and you still feel like garbage, there’s nothing wrong with you. You’re a human, and that’s beautiful. If you’re using self-destructive behaviors and not coping in healthy ways that’s ok, I’ve also been there. You’re ok too. Trust that you’re doing the best you can at this moment. You’ll feel the breeze again on your cheeks and appreciate the beauty of life again.

Don’t give up hope

I assure you this will not always be the space you’re in. The sadness dissipates, and you’ll feel the warmth again. Wherever you’re at in your struggle, it will pass. Please know that the goodness of life still awaits. There are more people to love, dreams to chase, and happiness to be had repeatedly. Your life has meaning and will continue to have meaning. You matter. Don’t give up.

EMDR therapy can help

I know what your going through has to feel like a lot to manage on your own. I know you’re used to being the support of other people in your life, and it’s hard to let your guard down. On the outside, nobody would guess you are struggling, but I want you to know it’s ok to let people help you. I want to be able to support you and help you feel better. EMDR Therapy is a type of trauma therapy that can help you work through negative past experiences and help change the negative beliefs you have about yourself. I can attest with my own EMDR therapy experience that it makes a difference in your ability to find relief from sadness, anger, fear, anxiety, shame, and more.

Begin working with an EMDR therapist in Utah

You don’t have to live weighed down by your experiences. You can feel ok again. This Northern Utah Counseling Practice has an EMDR therapist specializing in trauma therapy. To begin counseling, follow the steps below:

1. Schedule a free 15-minute phone consultation

2. Meet with a trauma therapist

3. Start healing from your past

Online Therapy in Utah

I provide online therapy in Utah to those throughout Utah so that you can conveniently access a therapist. It’s not always easy to take time out of your schedule or to have to travel to meet with a therapist. In this day and age, it’s not even necessary because it’s just as effective as in-person therapy

I work with people in Logan, Cedar City, Heber, Salt Lake City, St. George and more through online counseling.

Other mental health services provided by Maple Canyon Therapy

EMDR therapy isn’t the only mental health service provided at this Utah County Counseling Center. Other mental health services provided by Maple Canyon Therapy include eating disorder therapy, binge eating disorder treatment, body image therapy, anxiety therapy, and birth trauma.

It's Ok to Be Wrong

My brain is full of things that I’m not sure I can make a clear thought on. I’m just going for it because doing it and showing up is better than it being perfect. I’ve been listening to the book “Think Again” by Adam Grant, and I’ve been really enjoying the concepts in it. One of them is our ability to be wrong and rethink what our opinion is based on the information we are given.

It’s hard for me as a therapist to be wrong

One thing that is hard for me in my role as a therapist, is the being wrong part. Not because I don’t want to be wrong in something I say or do with a client BUT because I don’t want to hurt these precious and wonderful and inspiring people. I learned from the beginning as a graduate student first beginning therapy practice to admit when you’re wrong with a client. Admit when something isn’t communicated well or I didn’t respond effectively. I learned to be quick to do this. It’s still uncomfortable but it really does matter. It matters that a therapist takes responsibility and apologizes. This may be the only relationship that a client has where someone is willing to admit when they’re wrong. That’s how healthy relationships are supposed to go. We admit when we are wrong and make amends for it.

Admitting and apologizing for mistakes is important in relationships

I did this just yesterday in therapy. I didn’t effectively communicate what I was trying to say to my client at the end of a session and readdressed when I saw them again. It sucked AND I’m glad I did it. Here’s to the reminder that we are all human. Not to use that as an excuse but as an understanding that we are all trying and hopefully willing and committed to keeping being better for our relationships.

Reasons why it’s good to admit you’re wrong

The women I work with struggle with feeling guilty when they aren’t perfect especially in their relationships. It’s difficult to see the benefits of admitting when you’re wrong but let me assure you there are benefits.

1. Admitting you’re wrong can improve the relationship

   When you admit that you are wrong, this can be healing to the other person. It’s not about being perfect now or ever. It’s about acknowledging our mistakes and working a little harder to be better.

2. Admitting when you’re wrong shows you care about the other person

   My clients are the best caregivers. They want nothing more than to take care of the people they love. Admitting your mistakes and when you didn’t get something quite right, shows the other person you care enough about them and the relationship to share this.

3. Admitting you’re wrong builds trust

   You can feel more trustworthy to the other people in your life when you show you are willing to take accountability for your actions and admit when you’ve made a mistake. It’s hard to build trust with someone that can’t admit when they’re wrong because we all make mistakes as humans.

4. Admitting you’re wrong shows you are willing to challenge your thinking and actions

   Thinking and acting the same doesn’t show we are open to personal growth. When we admit to being wrong, it shows we are invested in growing through using a different pattern of thoughts and behaviors that align with our values.

Hopefully, you can embrace the fact that you’re human and it’s ok to make mistakes, and there can be some important benefits to admitting when you’re wrong.

Start anxiety therapy in Utah

You don’t have to live in fear of making a mistake or fear of failure. Anxiety therapy can help you manage your fears. This Utah County Counseling Clinic has an anxiety therapist specializing in high-functioning anxiety treatment. To begin counseling, follow the steps below:

1. Schedule a free 15-minute phone consultation

2. Meet with a therapist for anxiety

3. Find relief from fear

Online Therapy in Utah

It’s not always convenient to travel to see a therapist and make time for an appointment. I know struggling with mental health isn’t easy, and trying to manage treatment can prove to be challenging. I know that therapy is an investment in yourself, and I know it’s worth it. I also want to make it easier for you to manage your schedule, which is why I offer online therapy in Utah. It’s secure, convenient, and just as effective as in-person.

Using telehealth also allows me to work with you if you are in St. George, Logan, Salt Lake City, Heber, Cedar City, and more.

Other mental health services provided by Maple Canyon Therapy

Anxiety therapy isn’t the only counseling service offered at this Northern Utah Counseling Practice. Other mental health services offered by Maple Canyon therapy include body image therapy, EMDR therapy, birth trauma, eating disorder therapy, and binge eating disorder treatment.