RELAXATION TECHNIQUES

Meditation:  This can help calm you and clear your mind of negative thoughts. Follow these steps:

  1. Find a quiet place, wear comfortable clothing, and sit or lie down.
  2. Close your eyes while taking slow, deep breaths.
  3. Concentrate on a single word, object or thought.
  4. Don’t worry if other thoughts or images enter your mind while you are doing this, just relax and return to what you were focusing on.
  5. Continue until you feel relaxed and refreshed.

Deep-Breathing Exercises:  This can help keep your negative thinking from getting out of control. 

  1. Sit comfortable or lie on your back.
  2. Breathe in slowly and deeply for a count of 5.
  3. Hold your breath for a count of 5.
  4. Breathe out slowly for a count of 5, pushing out all of the air.
  5. Repeat several times until your feel calm and relaxed.

Progressive Muscle Relaxation:  This can help you relax the major muscle groups in your body. 

  1. Wear comfortable clothing while sitting or lying down.
  2. Begin with your facial muscles. Frown hard for 5-10 seconds and then relax all your muscles.
  3. Work other facial muscles by scrunching your face up, furrowing your eyebrows, or clenching your jaw for 5-10 seconds, then release.
  4. Then move on to other muscle groups, shoulders, arms, chest, legs, etc., until you’ve tensed and relaxed your whole body.

Visualization:  Use your imagination, a great resource when it comes to reducing stress.

  1. Sit or lie down in a comfortable position.
  2. Imagine a pleasant, peaceful scene, such as a lush forest or a sandy beach. 

BARIATRIC CANDIDATES

A certified Nutritional Therapy Practitioner (NTP) through the Nutritional Therapy Association (NTA) can be a useful tool as well in addition to talk therapy. These two resources combined address the mind-body connection that is so important in making positive, healthier changes both before and after the surgery. A NTP works with clients who are planning to or have gone through weight loss surgery and need additional coaching on diet and lifestyle changes to achieve greater success in reaching their long-term health goals by promoting education, a nutrient-dense diet, and active lifestyles.

A NTP typically meets with the client for 3 months with additional appointments scheduled as needed.  The first meeting thoroughly discusses their intake forms, concerns they may have, and their health goals.  The second meeting discusses and finalizes recommendations based on their bio-individual needs and direct feedback.  The third session is scheduled for 1-2 months out to track their progress with new goals and recommendations to be made as deemed appropriate.  The NTP will be available between sessions to answer questions by phone, email, and text or a short follow-up may be scheduled if a more in-depth discussion is needed. Recommendations can include,  proper eating techniques, proper food choices and sourcing, cooking instructions, proper food preparation, sleep, stress management, movement or exercise, grocery shopping, pantry clean out, and more.

If you are interested in more information regarding this resource please go to www.IntuitivewellnesswithKara.com, email at karawalkerntp@gmail.com, or by phone at (248) 491-8561.  Kara Walker conducts sessions by phone or video so travel doesn’t need to be a barrier for you to get support.