Favorite Quote

laughandbehappy-stencilAll is well, and you will never get it done. Life  is supposed to be fun. No one is taking score of any kind, and if you will stop taking score so much, you will feel a whole lot better — and as you feel a whole lot better, more of the things that you want right now will flow to you. You will never be in a place where all of this things that you are wanting will be satisfied right now, or then you could be complete — and you never can be. This incomplete place that you stand is the best place you could be. You are right on track, right on schedule. Everything is unfolding perfectly. All is really well. Have fun. Have fun. Have fun!

                                — Esther and Jerry Hicks, Abraham-Hicks Publications

Think Your Way To Thin

Get a handle on your thoughts for long-term weight lossThe diet frenzy is in full swing during this time of year. As we focus on being able to get into our tank tops, shorts, and swimsuits…we forget this simple truth:

Diets don’t work! Somehow we forgot that the last time we lost those 10 pounds (only to gain them back).

I know. I’ve been there. Now I’ve discovered how to do it differently. I read that 95 to 98 percent of dieters regain the weight they lost. Does this ring true for you?

Do you have at least 2-3 different sizes of clothes in your closet: the “skinny” ones and the “fat” ones (and maybe a size in between)?

Repeatedly Unsuccessful Dieters

Repeatedly unsuccessful dieters usually get stuck in dysfunctional thoughts about food that lead to over-eating. Self-sabotaging thoughts lead to self-sabotaging behavior.

You know how to “go on a diet.” You know how to make the calorie reduction equation work…temporarily. Who really sticks to that eating and workout plan permanently? 

The diet mentality itself is TEMPORARY and sets you up to fail in the long run.

Why? Diets deal only with our physical body: calories in, calories out. The real success or failure in keeping the weight off is not in your body, or in which diet plan you choose…it’s in your HEAD.

You are what you THINK vs. You are what you Eat

What you THINK actually leads to what you eat. At some point into a “diet,” you are tempted to eat something that’s not on the plan… tempted because of what you THINK:

  • It’s OK for me to eat this because…
  • I deserve it because…
  • This one thing won’t matter.
  • I’m sad and need to cheer myself up.
  • I’m stressed and need to calm down.
  • I need a reward because…
  • It’s a special occasion – time to celebrate!
  • It’s not fair that others can eat whatever they want.
  • What’s the point? I’ve only lost a couple pounds anyway.

How to Get Long Term Resultswoman-on-scale-istock_000011472381xsmall

Research now shows that getting a handle on your thoughts is what really helps people lose weight and keep it off. Focus only on nutritional and behavioral aspects produces relatively little weight loss and dieters almost always gain weight back. The cognitive component has been the missing piece: You are what you Think!

A Few Do-It-Yourself Cognitive Tools

Getting a handle on thoughts – this is a key way I help people make all kinds of long-term changes and now it applies to maintaining your ideal weight too. Here are a few tips:

  1. Vision Your Success. Create a Vision Board (or close your eyes and visualize) showing you at your ideal weight. Be creative so it also depicts how you FEEL at your ideal weight: how much you love yourself and love your body and love your life.
  2. Prepare for the temptations. Create a set of index cards with messages that will support and redirect you when you have challenging moments. Write things like: 
    • This craving will pass. The best thing I can do right now is stay out of the kitchen and focus my attention on something else.
    • Enjoying my body at its ideal weight is WAY more important to me than eating this tempting food right now.
    • I’m so proud of myself for all my progress! Every good choice I make makes me look and feel better and better.
    • I can be the thin me I want to be…OR I can eat whatever I want. I can’t have it both ways. I get to choose.
  3. writing-stencilMake a list of all the reasons you want to lose weight. When you think you wrote them all, then add at least 3 more. Post this list in your kitchen. Read it out loud at least twice a day. This may seem silly or unnecessary…I challenge you to “Just Do It!” and see for yourself what a difference it makes.
  4. You’ve got to stop eating and thinking unconsciously. This can be the hardest part to do on your own as the drive to stay unconscious is usually deeply programmed in unsuccessful dieters. Every time you are tempted to go off the plan, STOP in your tracks, stand up tall, and snap your fingers loudly. What are you thinking right now that led to the temptation? Write it down. Then use the other tools above to make a conscious and positive choice.

 

Visioning Your Dreams

Di Philippi, Wellness Counseling Milwaukee, Work Hard-Rest Hard for less anxietyWant to attract new and wonderful things into your life? Maybe that vacation you’ve always dreamed of? More love? A sense of peace and fulfillment? Better relationships? A new job? A new car? What do you dream of?

Move Beyond Dreaming to Visualization

A dream is just a dream until we focus more thought, emotion and action on it. Visualizing your dream makes it more real. Visualizations can be in your mind, on paper, or with computer graphics.
 
Neuroscience research shows that the mind reacts the same way when you VISUALIZE an experience as it does when you actually HAVE the experience. The mind accepts what you picture as your reality. Professional athletes and Olympians have known this secret for years. They visualize performing with excellence in their event, imagining in great detail every move and every step along the way to success. The mind accepts this visualization as reality — the same muscles that fire during the actual physical event even start firing during the visualization!

The Law of Attraction

The best-selling DVD documentary “The Secret” (2006) explores the Law of Attraction. Based on quantum physics, the Law of Attraction says that you attract to you those things that you focus your thoughts and feelings on.

You are a magnetThese days neuroscience is so advanced that thoughts can actually be measured and are said to have a particular frequency that distinguishes one thought from another. Thus, when you think a particular thought you are emitting a particular frequency.

Now, imagine yourself as a powerful magnet. You draw to yourself things that are emitting the same frequency that you are. Like attracts Like…The Law of Attraction at work.

Visualization is an important part of leveraging the Law of Attraction. It gives you a powerful way to focus your thoughts and feelings so you can start getting really excited about manifesting your dream!

Visioning with Vision Boards

visionboardsample2Vision Boards have been used for generations as a powerful visualization tool. A Vision Board is a visual representation or collage of the things that you want to be, do, or have in your life. By creating an inspiring vision of your dreams and goals, Vision Boards are a focal point to help your subconscious mind to “get on board” with believing that your dreams really can come true.

When you think, feel, and believe your dream, you emit the frequency of your dream and you start attracting it.

Creating a Vision Board is fun, energizing and motivating! Once created, look at it regularly and get excited! Project yourself into the pictures and imagine what it feels like to be, do, or have those wonderful things. Have an Attitude of Gratitude for all those joyful and abundant things that are coming to you right now. Then watch for the “coincidences” and “odd connections” that start bringing your dreams to you, in creative ways you might never have imagined.

Vision Boards and The New Year of Your Dreams

Want to attract new and wonderful things into your life? Maybe that vacation you’ve always dreamed of? More love? A sense of peace and fulfillment? A new job? A new car?

The best-selling DVD documentary The Secret (2006), explains how energy flows where attention goes and what we put our attention on expands. When we put our attention on our dreams and goals, we put the Law of Attractioninto motion to bring those things to us.

The Law of Attraction, which is believed to be based on quantum physics, says that you attract to you those things that you focus your thoughts and feelings on. These days neuroscience is so advanced that thoughts can actually be measured and are said to have a particular frequency that distinguishes one thought from another. Thus, when you think a particular thought you are emitting a particular frequency.

You are a magnetNow, imagine yourself as a powerful magnet.

You draw to you things that are emitting the same frequency that you are. Like attracts Like.

Vision Boards have been used for generations as a powerful visualization tool. A Vision Board is a visual representation or collage of the things that you want to be, do, or have in your life.

Vision Board Sample

Neuroscience research shows that the mind has the same reaction when VISUALIZING an experience as it does when you actually HAVE the experience. The mind accepts what you picture as your reality, so Vision Boards help your subconscious mind to “get on board” with believing in the dreams you choose to manifest as your new reality.

When you think your dream, feel it, and believe it, you emit the frequency of your dream and you start attracting it.

Creating a Vision Board is fun, energizing and motivating! Once created, look at it regularly and get excited! Project yourself into the pictures and imagine what it feels like to be, do, or have those wonderful things. Have an Attitude of Gratitude for all those joyful and abundant things that are coming to you right now. Then watch for the “coincidences” and “odd connections” that start bringing your dreams to you, in creative ways you might never have imagined.

 

The One And Only Resolution You Ever Really Need

What keeps you from your goals and resolutions? 

Why do you keep setting the same goals again and again?

Change your thoughts, change your feelings, change your life! Di Philippi, Holistic Anxiiety TherapistIt’s impossible to change old habits or make new habits without changing your thinking.

It is your old thinking that got your old results, and continuing your old thinking makes it impossible to change. For example: Thinking differently about exercise is required to change your exercise habits… Thinking differently about yourself and food is required to lose weight.

The real secret is that you have to think differently FIRST, or else you won’t be able to do things differently.

The problem is that it’s not easy to change your thinking! If it were easy, you would have already done it – and achieved all those old resolutions/goals, and they would have already become new habits. 

Why It’s So Hard to Change Your Thinking – And How to Do It

It has to do with how your brain makes new thoughts, so let’s take a look at the neuroscience behind this…

You have millions of neurons in your brain. To form a single thought, a group of neurons connect to each other to create a neural pathway – and that neural pathway is the thought.  As you think a different thought, those neurons scurry away and connect up with other neurons to make new thoughts.

Cognitive Behavioral Therapy for Anxiety

When you think the same thoughts (or same type of thoughts) over and over, the neurons in your brain get very smart. They figure “why should we scurry away and connect with other neurons to make different thoughts. We’ll just stay here because we know you’re going to think this thought again.”

Imagine thoughts like: I can’t do it, what if I fail, this is hard, I’m too busy to do that, I just like food too much, I can do that tomorrow, what’s the point, etc.

The more you think the same old thoughts, the more cemented that neural pathway becomes. It becomes a paved freeway like I 94! At that point, it becomes what is called “the automatic pathway”. Your brain quickly and automatically repeats that old way of thinking because you have pre-paved the way with your past thinking.

Your Thinking Can Change!

The amazing thing about your brain is that no matter how long old automatic pathways have been there, your brain has neuroplasticity: the ability to change and create new ways of thinking.

Your challenge: learning how to interrupt the old automatic pathway and create new alternative pathways/thoughts.

Here’s how to do it:

1. Identify the old, automatic pathways. The big challenge here is that they are so automatic that they have often become subconscious (you’re not even aware of them).  
2. Create new, alternative pathways. These are new thoughts and new ways of thinking that feel better, let you break old patterns, and create new patterns. The challenge here is that when the automatic pathway is still running the show, it is very difficult to be able to just think different thoughts. It’s definitely not as easy as “just think positive.”
3. Catch yourself going down the old automatic pathway and switch to the new one. There are specific techniques used to help the brain be able to shift to a different pathway.

cbtthinkingprocess-dreamstime_xs_36181364This is Cognitive Behavioral Therapy (CBT)! CBT uses steps 1-3 above to help you change your perspective and literally train your brain to see things differently.

CBT helps you:

  • Think new thoughts that feel better
  • Break old patterns you want to get rid of
  • See things differently
  • Meet your goals
  • Make new habits

CBT is really hot right now because scientific studies prove CBT is the most effective treatment for so many things, including anxiety, depression, weight loss, chronic pain, and making just about any kind of change. And it gives you long-term results because of how it works to literally rewire the way your brain thinks. 

Click HERE for more on CBT for anxiety!

CBT is one of the main techniques I use with all my clients – for reaching any goal or making any type of long-term change they want to make in their lives.

The One and Only Resolution You Ever Really Need? Change Your Thinking!

 

Intentionally Create The New Year of Your Dreams

What are your wildest hopes and dreams for Your New Year?
 
Are you ready to let go of  old patterns that have been making you unhappy?
 
What new and wonderful things are you ready to let into your life?
 
Change your thoughts, change your feelings, change your life! Di Philippi, Holistic Anxiiety Therapist
 
I offer you this 3-step ritual to allow you to honor 2014 and then consciously create Your New Year. 
 
Give yourself the gift of stopping long enough to become aware of your past year, so you can decide what you want to continue into 2015 and what you want to get rid of.  Most of us are so busy going, going, going that we lose perspective on what our past year was really like. 
 
Step 1: Remember
 
I like to sit down and look at  my calendar from the past year and review month-by-month. This reminds me of my choices during the past year…how did I spend my time?…who did I spent it with?…did I have a good balance of work and play?…what were the major things going on in my life in the past year? Find some concrete way like this to remind yourself of how your year really played out.
 

St
ep 2: Release
 
writing-stencilGet some loose leaf paper. Write down anything you want to let go of from the past year…worry, anxiety, regrets, mistakes, things you wish you had not said or done, pain (physical and emotional) that you want to let go of, old patterns you want to change, activities you no longer want to participate in, negative thoughts you want to stop thinking. Those things are in the past. Write them down and choose to let them go right now.
 
They do not need to go forward into 2015 with you.
 
Now rip those pages to shreds as you release those things to the past. Throw those shreds of paper in the garbage. What I literally mean is, take them outside of your home out the to garbage can and be done with them right now. Say “Good Bye. I release all this right here and now.” Now turn around and don’t look back as you return to your home, ready to create a truly NEW year.

Step 3: Re-Focus
 
Write down your answers to these questions about 2014:
  1. What are the 3 best things that happened to me?
  2. What were my 3 biggest challenges?
  3. What was the single biggest time waster in my life during the past year?
  4. How did I grow (emotionally, spiritually, intellectually, physically)?
  5. What 3 words best describe my past year?

Write down your answers to these questions about this NEW Year 2015:

  1. If I had 3 wishes for 2015 what would they be?
  2. What would I do if I knew I could not fail?
  3. What 3 words would I want my loved ones to use to describe me this year?
  4. What 3 words do I want to guide my NEW year?
  5. What 3 people or resources could help me to get all these things?
  6. What 3 steps could I take to help me move in the direction of these wishes?