What is ITC?
A community that welcomes the family and friends of those struggling with substance use issues.

• Learn how to encourage change for you and your loved one, in a place of openness and support.
• ​The Invitation to Change Approach(ITC) is grounded in compassion, connection and the belief that you can do something
• to help your loved one.
• Here, connect with a supportive community and engage with tools and techniques to use in your daily life.

Topics from the ITC approach include:

• How to understand your loved one’s behaviors.
• What makes someone decide to change?
• What if they don’t want to change?
• Figuring out what will work for your loved one.
• How do I talk to them about abuse substance use?
• Practical tools for encouraging change.
• Taking care of yourself on this journey.
• How to stay connected when things are hard.

*The ITC was developed by Jeffrey Foote, PhD, Kenneth Carpenter, PhD and Carrie Wilkens, Phd who also partnered on their
pioneering book Beyond Addiction. Their website is www.cmcffc.org. The ITC models brings together a number of evidence-
based ideas and approaches with the goal of creating a model of “science and kindness”. With it’s “One size does not fit all”
approach – it allows for diversity and inclusiveness.

This group is free and open to the public.
Text or Call Paula Shulman, facilitator, at 802-379-5117 to register or for questions.
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Location: The Arlington Common 3938 Rt 7A – Arlington, VT 05250
Date: Thursdays at 6pm – Beginning January 26, 2023

Tuning Into Hunger

Hunger is a gift that invites us in to explore, befriend and connect with our inner senses.

The field of eating disorders and disordered eating is broad and offers so much needed insights.  I have drawn from a few paradigms to offer valuable tools for growth and embodiment. I am pleased to announce that beginning this 2022 Spring I will be offering a Intuitive Eating Therapy group at my new location in the Historic Arlington Common, Arlington, VT - For more information please contact me at 802-379-5117.
 
The Mindful Eating model (  https://www.thecenterformindfuleating.org/) invites us to use the hunger scale.  It does take time and inner awareness to get used to doing this.  Awareness of our inner state of hunger can be like a pebble in a pond, having a rippling effect of attunement to other sensory feelings in our being. This model invites us to understand our unique nutritional needs and preferences first and foremost and for many , this can help bring satiety and lower binge eating.  Diets don't work and in fact can  further wire the survival instinct we have in our nervous system for feast and famine. Allowing ourselves the beauty, balance and pleasure of food can stop the derivational and binge cycles so typical in our society.  
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 The Institute for Integrative Nutrition uses a model that identifies  food as "Secondary Nutrition" and "Primary Food" as Spiritual connection, Love and Relationships, Work , and physical activity , etc.   Have you ever noticed that when you are happy, motivated, and feeling connected that the mind and body are not as hungry or focused on food. This model invites to expand our self-esteem and identy beyond body image and weight.  You can't take care of something you don't love. 
“ I will always be hungry if my mind, heart and spirit are not fed” 
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The Somatic Experiencing Model gives us the inner sensation awareness tools and uses  concepts such as tracking feelings, pendulation, discharge, resourcing and “befriending our feelings” – that help us to be aware and knowledgeable  of what is going on in our nervous system.  Feelings are the words we use to express the inner sensations. Sensate language is the language we use to express the inner state – tingly, warm, hard, cold, light, shaky, numb, hot, churning, airy … to name a few.
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Dr.  Leslie Korn has developed the Integrative Medicine & Nutrition for Mental Health model, which i am also certified in, with a breath and depth too broad for this blog.  This model has  a step by step educational program that builds slowly overtime and includes:  The  Brainbow Food Model,  Nutritional self care, mental health & cognitive repair, food and digestion as the missing link to mental health, food journaling, medicinal herbs, yoga, and somatic modalities.... to name of few.
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And of course I have to give a shout out to the The National Association for Eating Disorders which has been around since the 1980's and offers self-help groups,  self-esteem and awareness education.
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So... allow yourself to touch into your hunger feelings.  Listen and allow yourself to sense what and when you need nourishment. Tune into your body, perhaps every hour to track where you are.  Do not get too low on the hunger scale, because if you do you will be so hungry, that you will eat mindlessly instead of mindfully. 

Prepare your food, have it in your home and give yourself nutritional choices that you know are healthier for you.  If you give yourself permission to eat foods that normally might be on the "bad" list, you will be more likely to make healthier versions of them at home and/or not feel guilty and give up on your self. .  Slow down when you eat, sensing the food carefully… the way it looks, appreciate where it came from, practice gratitude,  smell it, chew it slowly, relax your body as you eat so your digestion works optionally.  Part of normal eating is overeating at times, just make it worth it!

Find a balanced way of healthy eating that works right for your body. Add one healthier food at a time.

If you are not hungry but still feel like eating, ask yourself.    Where do I feel it in my body,  where is it comfortable, where is it not, what does it feel like?  What nourishment am I needing – aside from food.  Am I eating because I’m bored, stressed, lonely, angry, tired, thirsty, or perhaps sick?  Can I go deep inside myself and explore my sensations. How can I take care of my other primary nourishment needs?
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And if I am aware that I am not hungry but am  eating anyway… find my own self-compassion.  Be aware that I am eating for another reason.  That awareness is a good place to start.