1. Meditation
Meditation helps calm the mind and reduce negative thoughts.
Steps:
- Find a quiet place and wear comfortable clothing. Sit or lie down.
- Close your eyes and take slow, deep breaths.
- Focus on a single word, image, or thought.
- If other thoughts enter your mind, gently return your focus to your chosen point.
- Continue until you feel relaxed and refreshed.
Tip: Start with 5–10 minutes and gradually increase as you become more comfortable.
2. Deep-Breathing Exercises
This helps control racing thoughts and reduces stress.
Steps:
- Sit comfortably or lie on your back.
- Breathe in slowly and deeply for a count of 5.
- Hold your breath for a count of 5.
- Exhale slowly for a count of 5, pushing out all the air.
- Repeat several times until you feel calm.
Tip: Visualize stress leaving your body as you exhale for an extra calming effect.
3. Progressive Muscle Relaxation
This technique relieves tension by alternately tensing and relaxing muscles.
Steps:
- Wear comfortable clothing and sit or lie down.
- Start with your facial muscles: frown hard for 5–10 seconds, then relax.
- Move through other facial muscles: scrunch your face, furrow your eyebrows, clench your jaw for 5–10 seconds, then release.
- Continue with shoulders, arms, chest, abdomen, legs, and feet. Tense each group for 5–10 seconds, then relax.
Tip: Pay attention to the difference between tension and relaxation—it enhances the effect.
4. Visualization
Use your imagination to reduce stress and create a sense of peace.
Steps:
- Sit or lie down in a comfortable position.
- Imagine a calm, pleasant scene (e.g., a forest, beach, or meadow).
- Engage all your senses: notice colors, sounds, smells, textures, and the feeling of the environment.
- Stay in this scene for several minutes, letting your body and mind relax.
Tip: Pair visualization with deep breathing for maximum relaxation.
BARIATRIC CANDIDATES
Working with a Certified Nutritional Therapy Practitioner (NTP) through the Nutritional Therapy Association (NTA) can be a valuable support in addition to talk therapy. Together, these services help address the important mind-body connection that supports lasting lifestyle changes both before and after bariatric surgery.
An NTP works with individuals who are preparing for or have already undergone weight loss surgery and need additional guidance with nutrition and lifestyle changes. The goal is to help clients achieve long-term success through education, nutrient-dense food choices, and sustainable healthy lifestyle habits.
What to Expect
An NTP typically meets with clients over a three-month period, with additional sessions scheduled as needed:
First Session: Assessment
- Review intake forms
- Discuss health concerns
- Identify personal health goals
- Review current diet and lifestyle habits
Second Session: Personalized Plan
- Review findings
- Provide individualized recommendations based on bio-individual needs
- Develop achievable nutrition and lifestyle goals
Third Session: Follow-Up (1–2 months later)
- Evaluate progress
- Address challenges
- Adjust goals and recommendations as needed
Between sessions, the NTP may be available for brief support through phone, email, or text. Additional follow-up sessions may also be scheduled if more detailed support is needed.
Areas of Support May Include:
- Proper eating techniques after bariatric surgery
- Food selection and sourcing
- Cooking guidance and meal preparation
- Healthy grocery shopping strategies
- Pantry organization and clean-out
- Sleep improvement strategies
- Stress management
- Movement and exercise recommendations
- Lifestyle habit coaching
Additional Information
For more information about this resource, you may contact:
Kara Walker, NTP
Website: www.IntuitiveWellnesswithKara.com
Email: karawalkerntp@gmail.com
Phone: (248) 491-8561
Sessions are available by phone or secure video, making support accessible without the need for travel.