• Research Results Show Online Programs Significantly Reduce Depression, Binge Eating and Bulimia Symptoms
• Exercise Tips for the Office
• The Power of Friendship
• Dear Dr. B.: I Think My Girlfriend Has An Eating Disorder
• Calendar of Upcoming Events

Exercise Tips for the Office

No time to hit the gym or go for a walk? While it is important to engage in a full exercise routine whenever possible, here are some simple exercises you can do at work to help you stay in shape, improve your mood, and recharge your energy levels during the day.

Cardio

• Take the furthest spot away from the building in the parking lot.
• Walk to a colleague’s office instead of using email to ask or answer a question.
• Take a brisk walk during your lunch break – even if it’s just for 15 minutes. Invite a colleague if that will make it more enjoyable.

Gluteus Muscles

• While sitting or standing, squeeze the muscles of your rear end.
• Hold for ten seconds, and relax.

Legs

• While sitting in a chair, lift one leg at a time until it is parallel to the floor, tighten the leg muscles, and hold for 15 seconds.
• For extra stretching, flex and point your foot while your leg is raised. Repeat with the other leg.

Read more exercise tips...

Many people will walk in and out of your life, but only true friends will leave footprints in your heart. - Eleanor Roosevelt

Is there anything more reassuring than the sound of a true friend’s voice when you are feeling down? We all anticipate with pleasure the chance to sit down with a good friend just to talk. Especially when it is someone who knows you well enough that you don’t have to explain all the details. Someone who can make you laugh on the worst of days and accepts you just as you are, imperfections and all. Friendships like these are priceless. They help get us through all kinds of life situations!

Read on ...

Dear Dr. B.:
I am so worried about my girlfriend. I am pretty sure she has some kind of eating disorder but every time I bring it up she tells me that I am overreacting and tries to change the subject. She tells me that all women are concerned about their weight and she is just normal. I am convinced that her bad habits are increasing and don't know how to get her to talk to me or for that matter anyone about it. I know that these things can spiral out of control and have terrible consequences. I am desperate for some help.

- Michael B.

Read on...

National Eating Disorders Awareness Week
February 26 - March 4
More information: www.nationaleatingdisorders.org

"Every Body is Beautiful Day"
co-hosted by NEDA and MEDA
Friday, March 3 Babson College, Wellesley, Massachusetts
Includes talk by Jenni Schaefer

MEDA National Conference
"Eating Disorders: The Ageless Enemy"
Saturday, March 25
Sheraton Hotel, Needham, Massachusetts
More information: www.medainc.org

National Association of Social Workers Conference
April 6 - 7
Marlborough, Massachusetts

NAMI Walks for the Mind of America
National Alliance for the Mentally Ill
Upcoming walks:
April 1, Naples, Florida
April 4, Tallahassee, Forida
April 15, San Diego, California
May 6, Wilmington, Delaware
May 6, Maitland, Florida
May 6, Artisani Park, Brighton, Massachusetts
May 7, Wantagh, Long Island, NY
May 20, Seattle Washington
For more information, go to www.nami.org

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By Caren Kenney

No time to hit the gym or go for a walk? While it’s important to engage in a full exercise routine whenever possible, here are some simple exercises you can do at work to help you stay in shape, improve your mood, and recharge your energy levels during the day.

Cardio

• Take the furthest spot away from the building in the parking lot.

• Walk to a colleague’s office instead of using email to ask or answer a question.

• Take a brisk walk during your lunch break – even if it’s just for 15 minutes. Invite a colleague if that will make it more enjoyable.

Gluteus Muscles

• While sitting or standing, squeeze the muscles of your rear end. Hold for ten seconds, and relax.

Legs

• While sitting in a chair, lift one leg at a time until it is parallel to the floor, tighten the leg muscles, and hold for 15 seconds. For extra stretching, flex and point your foot while your leg is raised. Repeat with the other leg.

Stomach

• Sit up straight in your chair, tighten your abdominal muscles, and hold for ten seconds.

Arms

• Keep some hand weights by your desk and practice simple curls a few times a week.

Tension and Stress Relief

• Release tension with shoulder raises: Raise your shoulders up to your ears, hold, then relax.

• Practice deep breathing exercises or meditate with relaxation techniques. Breathing exercises and downloadable audio and visual tools are available in MySelfHelp.com programs.

• If possible, keep an exercise ball in your office and sit on it to improve posture and relieve stress and muscle tension.

• Take a few minutes to stand up and stretch once every hour or two, especially if you spend a lot of time sitting or at the computer.

Remember to always consult your health care provider before beginning any type of exercise program.

If you have exercise tips to share with our readers, please send them to info@MySelfHelp.com.

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By Barbara McGill

Is there anything more reassuring than the sound of a true friend’s voice when you are feeling down? We all anticipate with pleasure the chance to sit down with a good friend just to talk. Especially when it is someone who knows you well enough that you don’t have to explain all the details. Someone who can make you laugh on the worst of days and accepts you just as you are, imperfections and all. Friendships like these are priceless. They help get us through all kinds of life situations!

Most of us have experienced loneliness at certain points in our lives. One good friend can often change all that. Our friends cannot always fix our problems or even make them any better. It is simply the feeling of being heard that can have a healing power. Our journey through life is surely more enjoyable and gentler with friends. Research has shown many health benefits for those of us who spend time with good friends. It is a stress reducer and can make all sorts of challenges more manageable.

At times we may forget how precious these relationships are, but then a tough or joyous situation finds us wanting to share the news with a special friend. We are quickly reminded how valuable our companions are. So don’t take your friendships for granted. Cherish them for all the joy they bring into your life. They give you a sense of who you are and who you can be. Be wise and invest in the friendships that make you feel good about yourself. Give these precious gems the time and attention they deserve. Be sure to listen to your trusted friend’s advice as well as her problems. Most of all, remember that you have to be a friend yourself to have one.

Many people will walk in and out of your life,
but only true friends will leave footprints in your heart. 
 ~Eleanor Roosevelt 

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Dear Dr. B.:
I am so worried about my girlfriend.  I am pretty sure she has some kind of eating disorder but every time I bring it up she tells me that I am overreacting and tries to change the subject.  She tells me that all women are concerned about their weight and she is just normal.  I am convinced that her bad habits are increasing and don't know how to get her to talk to me or  for that matter anyone about it.  I know that these things can spiral out of control and have terrible consequences.  I am desperate for some help.

- Michael B.

Dear Michael:

You do not mention the specific symptoms that have caused you to be concerned about your girlfriend.  Although we do not have space here to list all the symptoms associated with eating disorders, some of the typical warning signs include: extreme concern with one's weight or shape, obsessive focus on food, calories, and fat grams, refusal to maintain appropriate body weight, excessive or highly restrictive dieting, binge eating, self-induced vomiting, abuse of laxatives, and excessive exercise.  If you see any of these symptoms, you have good reason to be concerned, because eating disorders can lead to very serious, potentially-life threatening health consequences.  For more information on the signs and symptoms of eating disorders, you can contact the National Eating Disorders Association, or go to their website (www.nationaleatingdisorders.org).

Assuming that your girlfriend is showing the warning signs of an eating disorder, what should you do about it?  The answer to that question starts with what you should not do: Do not become involved trying to change her symptoms.  You should not be trying to get her to eat less or eat more, nor should you pressure her to stop purging or be more reasonable about exercise.  Attempting to do these things will only hurt your relationship with her.  Rather than change her behavior she may simply become more secretive. 

Here are some of the things you can do to help:    

• You can express your concerns to your girlfriend, but do so in a supportive way, using statements that start with "I" instead of "you".  For example, instead of saying "You are always obsessed what you eat and how much you weigh", you might say, "I am worried when I see you focusing so much on what you eat and how much you weigh". 

• Try to be an “active listener”, to be a sounding board for your girlfriend, without offering judgments, advice, or suggestions. Focus instead on showing her that you truly understand what is being said and that you can empathize with her feelings. 

• Try to maintain a regular pattern of healthy meals and snacks for yourself, and avoid bringing junk food into the house.

• Compliment your girlfriend whenever it is appropriate, especially for qualities that relate to her character, instead of her appearance.

• Offer to do the things that will make it easier for your girlfriend one to receive treatment (babysitting, transportation, financial help, and so on).

Life can be very stressful when someone you love has an eating disorder. As a result, you need to reach out for as much support as you can.  Whether or not your girlfriend goes for treatment, you can always see a therapist yourself, to help you cope with this situation.  Many communities have support groups for friends and family members of people with eating disorders.  In addition, we have created a MySelfHelp.com program called "Caring for Your Loved One" to help people in your situation cope more effectively.  This program will be available at no charge for anyone who has a loved one with an eating

Dr. Richard Bedrosian is a clinical psychologist, president and founder of MySelfHelp.com, Associate in Psychiatry at the University of Massachusetts Medical School, and author of “Treating Family of Origin Problems: A Cognitive Approach”.

Send your questions for Dr. B. to info@myselfhelp.com. You will remain anonymous if your question is printed in an upcoming newsletter.

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