The 6 Essential Ingredients to an Authentic Apology

    By: Benjamin Reisterer, MA, LPC

Apologies, regardless of whether you are giving one or receiving one, are often a difficult experience. If not delivered with intention, humility, and authenticity an “apology” can quickly make a bad situation worse and cause more pain. Given our cultural moment with many cringeworthy public apologies and the fact that we are just out of the holiday season, I thought now might be a good time to open up a dialogue around what makes an apology something that can lead to healing, growth, and redemption as opposed to deeper division.

So let’s start with some ingredients to avoid including in an apology:

1. Apologizing for their feelings, interpretation, or experience

“I’m sorry you feel that way…” We all know how this feels and sounds. For me, my whole body tenses up and I cringe whenever I hear someone else apologizing for my emotions. The usage of this phrase is often part of an attempt to explain one’s point of view or thought process that led to the actions or words now requiring an apology; however, they often backfire as they come across as condescending or dismissive of the pain and experience of the other person. The natural question it brings up is, “Are you just sorry that I feel this way or are you actually sorry that you hurt me?” Challenge yourself to notice when you are using words like that and to find a different way to engage.

2. Blame shifting

Apologies need to be fully owned. There can very well be extenuating circumstances for why one may or may not have done or said something; however, someone who was hurt doesn’t need to hear about that as much as they need to know that you take full responsibility for your words and/or actions. An explanation can be a good ingredient in an apology; however, it is very easy to slip into blame shifting, defensiveness, excuse making, etc. Challenge yourself to recognize when you are including things in your apology that reduce your culpability to the pain that was caused. It’s a pretty good bet that if you are doing this, it’s more for your benefit than theirs.

3. Blaming them

This is a continuation of the previous, but deserves it’s own point. As human beings we are very good at shifting blame and we often find a way to blame the other person for our actions and/or words. This usually starts young and we often see it in siblings. “Why did you hit your brother?” “Well, he made me do it because he took my toy and I was playing with it.” With kids, the example is obviously ridiculous, what one did may have been wrong but the violent reaction was not justified and not caused by the wrong actions of the first child. As we age and become more sophisticated, we can get really good at this and learn how to shift blame for our actions/words onto the other person in more subversive ways. Challenge yourself to recognize when you are building a narrative that explains your actions or words in response to someone else’s behavior (whether that behavior is real or imagined) as opposed to fully owning your actions or words.

4. Minimizing

“I was just kidding.” Maybe you were, but it doesn’t really matter. This phrase isn’t designed to help the person feel better, it’s designed to make them feel like they are overreacting and in turn make the person apologizing feel less guilt as admitting to “joking” is less painful than admitting to “hurting” someone. Challenge yourself to never explain away your behavior as “just a joke” or any other minimizing phrases.

5. Applying pressure for them to forgive and reconcile

You may owe an apology, but the other does not owe you forgiveness and/or reconciliation. It’s ok to ask for forgiveness (more on this later), but can not be rushed or expected. People sometimes need time to process their pain as well as an apology. They can also need time to feel safe in the relationship again. One cannot expect to gain forgiveness as it is not ours to give and we were not the one wronged. If pressure is applied for forgiveness to be shown then the process is rushed and again falls into the category of the one giving the “apology” trying to minimize and feel better about themselves. Furthermore, just as an apology does not always gain forgiveness, forgiveness does not always mean reconciliation. Expecting both from an apology dishonors the other person’s pain and robs them of their own empowerment. Challenge yourself to be humble and to allow the other person to act on their own terms.

So now that we know some key ingredients to avoid in our apologies, here are the 6 essential ingredients that need to be included in an authentic apology.

1. Gain permission to apologize

The person may or may not be ready to have this moment with you, so ask if you can open up a dialogue and apologize. Don’t apply pressure for them to do this, be very clear that this is on their terms. This will show that you respect and value them and are serious about being a safe person for them to communicate with.


An authentic apology must include some variation of “I am sorry” or “I apologize.” If these are not included, it’s all build up and no payoff.

3. Own your actions and/or words and acknowledge how and why they were wrong

Fully own your actions and shift no blame. Explain your understanding of why what you did or said was wrong. This will add credibility to your apology and show that you have thought this through and have a level of understanding and growth.

4. Show empathy

This flows out of the previous point, but is a different and vital ingredient. Fully acknowledge the hurt you've caused this person. Show them that you understand how and why your actions directly impacted them in a painful way. This again shows that you are not just viewing this through your own experience, but have been trying to put yourself in their position and working to understand why this was a hurtful experience for them.

5. Make a commitment and follow through

This could be the most important ingredient. You see, apologies are meaningless if they are not accompanied by actual change. To this end, you need to think through what you can and are willing to do to grow and change. Do not offer an apology until you know what this looks like. When you have a plan in place for growth, lay it out for the person you are apologizing to. Explain to them how you are going to change, use decisive language, and commit yourself to following through. But remember, it is not their responsibility to hold you to this it is your own.

6. Humble yourself  

As discussed earlier, make a humble request that is free of pressure or expectations for forgiveness and/or reconciliation. Let them know that you desire their forgiveness and to reconcile, but only when they are fully ready and that regardless you will continue to follow through on your commitment to do and be better. Anything less than that and you rob them and yourself of the possibility for full healing and true reconciliation.

It’s important to fully be yourself (as in most cases) so putting together an apology can be done in many different ways, but by honestly making sure that you include these 6 ingredients in your apologies you will find more authentic healing, reconciliation, and growth in your life and relationships moving forward.


4 Ways to Navigate Holiday Tension


A common focus in my sessions as of late has been about the anxiety felt due to numerous holiday obligations and family gatherings. During this season, the demands on your time alone may feel overwhelming. Couple that with tense relationship dynamics and the holiday season can feel down right unmanageable. While for some the holiday season is a joyful time filled with tradition, you’re certainly not alone if the season brings upon feelings of anxiety and dread. Below are a few ideas on how to take care of yourself while navigating tension and obligation during the holidays:

  1. Schedule Self-Care: Try being very intentional with scheduling time for yourself before and after holiday gatherings. Prioritize getting good sleep in the days leading up to the party, as sleep can significantly impact your mood and stress tolerance. For my fellow introverts, make sure to schedule alone time after a party to debrief and rejuvenate. It could also be helpful after a challenging get-together to schedule quality time with someone who feels safe and supportive. The holidays are full of obligations for your time, so self-care could also be scheduling a day to do absolutely nothing. Veg out with your favorite movie, snuggle your pet, wear pajamas all. day. long. That’s what a self-care day looks like to me, tailor yours to reflect what feels most rejuvenating to you!
  2. Set boundaries with yourself: Raise your hand if you, like me, have really high expectations for yourself. Now’s the moment you give yourself a little hug and remind yourself that you can lower those standards and you are still deserving of love. You are only one person and you cannot be everything to everyone or do everything with everyone. Take inventory of all the annual obligations/traditions you normally partake in and assess which ones you want/need to say “no” to this year. Feeling discomfort when saying “no” to loved ones is common but doesn’t automatically mean your boundary is wrong. The discomfort may ease with time and practice. Seeking the support of a therapist can also be helpful to process and better understand your feelings.  
  3. Set boundaries with others: Give yourself a time limit for gatherings where attendance includes those with whom you have a tense relationship. Even further, communicate your planned departure time ahead of time so that you aren’t concerned with surprising the host. When topics arise that threaten your emotional well-being, vocalize your desire for a new conversation topic. You can acknowledge their right to an opinion while still requesting they respect your feelings. If they choose not to respect your feelings, consider the next suggestion…
  4. Leave: Give yourself permission to leave a party if the space becomes unsafe or unhealthy for your emotional well-being. This tip might sound simple but can feel really really hard. Prioritizing your own feelings over others’ is hard but IS NOT selfish. In this instance, your intention for leaving early is not to be hurtful to others but rather to protect yourself. You deserve that.

If you take away one thing from this discussion, my hope is that you are considering giving yourself permission this holiday season to prioritize your needs and emotional well-being. Remember, it is not selfish to take care of yourself. If this post resonates with you, we would be honored to walk alongside you as you delve deeper into understanding and navigating tension in your relationships. Email or call, we’re here.

Grief at the Holidays

By: Elsa Lockman, MA, LMSW

Every Thanksgiving, as the temperature drops a devastating 15 degrees and stores are filled with holiday decorations, I miss my Father. It has been 10 years since his death and like clockwork - the radio begins to play Holiday music (ALL THE TIME) and memories of my Dad come flooding in. My heart aches with that familiar grief. I smile remembering his yearly battle with forcing the Christmas tree to stand straight in the stand. I remember his generosity at Christmas and his excitement for my Mom’s holiday baking extravaganza.

The holidays are a perfect reminder to practice more gratitude. I know I am absurdly lucky in many ways. Holidays are also a fantastic time to practice mindfulness and celebrating what is in front of us. But for me, a bitterness can creep my Father should be here playing with the grandkids he never met. He should be here arguing with me and laughing. I miss his affection and genuine interest to hear about the fantastic and difficult parts of my day. And he’s gone. And then I feel guilty because seemingly everyone is so very happy at this time.

This is grief. Everyone has a unique relationship with his/her loved one, and a unique story of his/her death. But there are commonalities in grief: States of shock, sadness, anger, regret, acceptance. Highlighted calendar days usually trigger emotions and memories; in particular, birthdays, anniversaries of the loved one’s death, and…the Holiday season. In our culture, the holidays are a time to be with loved ones and be joyous. Be grateful. It is a time of cheerful bustle, stress to fit in the perfect holiday. It is a time for rest and social events. This time of year then triggers one of the most shocking discovery in grief’s early stages: The world keeps turning. There is an entire population who does not miss your loved one. People go on.

We are inherently social creatures. We thrive on connecting with others and sharing common experiences. When our internal state does not seem to match those around us, we feel isolated. We wonder what is wrong with us. We feel adrift and unheard. After experiencing a loss, we have learned that for most people, grief and death are uncomfortable. There seems to be no room to bring up someone dearly missed. Perhaps the holidays can be an opportunity to honor grief together. Instead of feeling alone with grief, maybe we can push ourselves to create room for sharing memories. Being heard and that your emotions are valid communicates love to many people.

If you are grieving a loved one during the holidays, try to have grace with yourself. Validate your conflicting feelings. Do not apologize for your emotions. Incorporating a tradition that is special to your loved one can be a way of including them still. Or set a time during the bustle to reminisce with safe people. Saying a prayer or telling your loved one’s story can help you honor that person is missed. If you are trying to support someone who is experiencing grief, ask how they are doing. You are not going to plant the idea that the loved one is gone and should be missed. You are not going to ruin their holiday. Take the person’s lead. If they don’t want to talk about it, they will move on. If they do, just listen and offer what support you can. Your job is to not make the person forget or erase their grief.

For myself, I will walk alongside my brave clients as they experience their own holiday grief. I will check in with dear friends, who have lost loved ones. I will look for moments when I see my Dad in the faces of my kids. I will call my sister to hear her familiar, knowing voice. And I will try my best to (make my husband) make the Christmas tree straight.


Finding the Right Therapist



The process of finding a therapist can be daunting. There are many factors to consider - whether your insurance is accepted, their availability, the convenience of their office location, their theoretical orientation, other services they offer, etc. And then, of course, once you sort out all of these details, it needs to be someone you actually trust and can build a relationship with. This is why I feel so honored to work with my clients - I recognize that their landing in my office is the result of a lot of work on their part. Therapy is an investment of time, finances, and energy. It’s a lot of work, but it’s worth it.

A couple of months ago, I began the process of finding a therapist myself. I’d been feeling ready to return to therapy in this season of life to do some deeper level work and to ensure that when I am in the room with my clients that my own issues and insecurities don’t seep into their space. It is so important that therapists learn to practice what they preach! In beginning the process, I began to appreciate more fully how challenging it can be to find the right fit. After several weeks of research, asking colleagues for referrals, and scrolling through multiple websites, I finally set an appointment. It felt like a relief to finally have something scheduled. And so I went.

The therapist was welcoming, kind, and non-judgmental. I felt comfortable sharing significant parts of my story with her as early as our first session. She was knowledgeable, patient, and I benefitted from her presence. But then there was her office. At my first appointment, I walked into a sad looking building and into an ever sadder looking waiting room. It was as if I had been transported back to my pediatrician’s office in the early 90’s, but the fish tank wasn’t as cool and they were out of coffee. I didn’t know if I needed to check in anywhere, so had to resort to knocking on this glass window so the woman behind it would look up from her work. I was handed a clipboard and four or five different forms to complete. I had only finished about three-quarters of the first page when my therapist retrieved me from the waiting room. She asked me to follow her down the hall, and then down to the basement level to her office. The room was awkwardly large and I was immediately greeted by the irritating hum of a water dispensing machine in the corner. It felt trapped in an era where a lot of my core wounds are rooted. I was off to a strange start.

Was this the space where I would experience toward insight, healing, and transformation? I debated this for a month. I asked for the opinions of others to help me weigh the pros and cons, though I already knew what I needed to do. I had to break up with my therapist. And a few days ago, I finally did. Though I had only seen her for a few sessions, I still feel guilty about having done so. In thinking about ending the relationship, about a million thoughts ran through my mind: Will she be mad? Was the depressing office space a good enough reason to end it? Will she be disappointed? Think that I am avoiding my issues? Feel relieved? Is this behavior a symptom of my greater struggles? Will I be able to find a better fit? Is this a mistake?

In order to quiet all of the questions, I knew I had to center myself. I reminded myself of the purpose of the journey - to find a therapist so that I can care for myself well. When I really let this reminder sink it, I recognized that it was ok for me to not like the space. In fact, it was more than ok. Finding a space you feel comfortable in should be a priority - it’s about you, after all! And there are many places and people to choose from because people are different and have different needs. The best therapists understand that. Mine did. When I contacted her to end things, she was so gracious. I told her about how the space was a barrier for me and she actually thanked me for my honesty. She told me she respected my decision and to continue to place value on finding the right fit - even if that wasn’t with her. Ironically, in ending things with this therapist, I did gain some insight, find some healing, and move forward in transformation - I learned to place value on my needs and that it is ok for me to prioritize myself. I am grateful to this therapist for giving me permission to do this. And so, my search for the right therapist continues. I am on my way.





The Therapeutic Journey: Transformation


Transformation is a natural re-aligning with your own innate ability to flourish in the world. It is the journey home that occurs along the path of insight and healing.

Depth psychologist David Benner writes that, “Genuine transformation involves a reorganization and realignment of personality that results in a changed way of being in the world. The result of this movement is a larger and truer self, which will be reflected in more authenticity and vitality, increased wholeness and integration, larger horizons, an expanded sense of identity, and a greater sense of meaning and purpose in life.”

Transformation is a slow shifting of the self. Over time you begin to notice that you are different as circumstances arise, even old circumstances that come up again and again.  The marker of transformation is not, “I used to struggle with anxiety and now I don’t anymore.” Rather, it is measured by, “Who am I this time as anxiety comes around the spiral? I’m differently able to respond today than I was last year when this came up.”

Transformation is evidenced by increased compassion both for yourself and for others. It begins with increasing awareness of your own experiences with a growing ability to turn toward them non-judgmentally. An ability to zoom out just a bit and say, “Oh, look what the human is experiencing. Wow, the human is really angry. Or sad, or happy.”

It shows up as an increased capacity for courage and vulnerability to set aside your survival strategies. You begin to realize that you can bless your survival strategies because they have served to protect you and help you survive, but that you don’t need to survive any more because you have done that already. Here you are. You can begin to lay down your survival strategies and bit by bit you start showing up in the world as your most authentic self, engaged in a life lead by love rather than by fear and defenses.

May you find within yourself the courage to tell your story. To name what is true without minimizing and to grieve what needs to be grieved so that you may continue to move with the ARC of your own, Insight, Healing, and  Transformation.


The Therapeutic Journey: Healing


Healing happens as we integrate the new insights into our conscious experience and allow ourselves to feel and accept the full range of emotions that often come up with these insights.

I frequently encourage my clients to slow down and turn towards their difficult emotions  welcoming them with a posture of curiosity rather than judgment.

Our emotions are often guides to deeper meanings that won’t be realized if we judge our emotional experience as wrong because we would prefer to feel differently.

Emotions are like energy. Some would argue that they are, in fact, energy. Energy moves in waves. Likewise, the intensity of an emotion has a beginning, middle and end. The thing to remember is that no emotion is permanent. Picture a bell curve with an initial rise in intensity, an eventual plateau of intensity and then a decline in intensity.  We tend to have a difficult time simply riding the wave, particularly when the emotion is an unpleasant one.

For example: Think about how you deal with your own times of grief, sadness, fear, disgust, shame and anger. Anger is particularly difficult to allow for those of us who live in West Michigan, am I right?! How many times have you either heard or said, “Oh, I’m not angry! I’m just frustrated.”

Sidenote: anger is a feeling not a behavior. We often confuse aggression and violent behavior with anger, which is why we typically try to stuff our anger down deep. I would argue that aggression and violent behavior are actually the result of one’s inability to tolerate one’s own anger in a healthy and mindful way.

There are THREE ways we tend to interact with our emotional experiences:

Aversion - like a clenched fist - a type of resisting or avoiding  (increases suffering)
Attachment - like a white-knuckled hand - a form of clinging (increases suffering)
Acceptance - like an open hand - a more fluid sense of flowing (reduces suffering)

In addition to reducing suffering, acceptance allows us to experience our emotions as guides and teachers into deeper authenticity and self-understanding. This, in turn, helps us to show up in our lives and relationships in more intentional and meaningful ways.

Please consider the following questions in relation to acceptance and movement toward your own healing:

  1. Will you have the courage NAME what is true about your:

    Past harm
    Past abuse

without minimizing it? … “It wasn’t so bad...there are a lot of people who have had it worse than me. It was in the past, so it doesn’t really matter now.”

  1. Will you have the courage to GRIEVE that which you name? Which is to ask, will you stand in the in tension between the goodness and beauty of what you needed and the tragedy of not having received it?

How you answer these 2 questions with drastically impact how you experience TRANSFORMATION, which we will explore in part 3 of this series.



The Therapeutic Journey: Insight

This is a series of 3 blog posts to explore the distinct but interrelated categories of INSIGHT, HEALING and TRANSFORMATION as the arc of the therapeutic journey.

I want to ask you told hold two questions in your awareness as you read through this post:

  1. Where did you come from?

  2. Where are you going?

These questions guide us into the category of INSIGHT.  What do I mean by insight?  Simply put: INSIGHT is making the unconscious conscious.

We are often like really passive landlords, unaware really, that we are landlords at all. Each of us, without exception, has tenants that take up residence in our being.  What am I talking about?  

We each have both an inner critic and an inner child that have emerged from our stories:

The inner critic is made up of the harsh and shaming voices from our external world, family of origin, religious leaders, teachers, coaches, etc that have been internalized and have taken root in our unconscious. The inner critic is tricky in that we tend to believe that its voice is our own voice. It’s not. In fact, if you pay close enough attention you will notice that the inner critic typically speaks to you in 2nd person.  “I can’t believe you said that, you’re such an idiot,” or, “you suck as a parent,” or “you’re worthless and can’t do anything right.” You get the idea.

The inner child is often experienced as a voiceless sense of powerlessness or helplessness that bows her or his head in agreement with the inner critic. It is the recipient of the shame and condemnation that the inner critic is heaping on.

Exploring your story is not just a mental remembering of facts and events. Your story is your embodied reality. There are scenes and characters which have marked you. There are themes woven throughout your life that currently impact the way you show up in the world. We often try to convince ourselves that the past doesn’t matter. “I can’t do anything about it anyway. It happened so long ago. I just need to move on.” These are harsh and violent words to your inner child.

There is a quote by William Faulkner that I absolutely love. He said that, “The past is never dead, it’s not even past”

The truth is that we don’t actually, on a deep gut level, believe that the past doesn’t matter. Intuitively, we know that it does. What is more true is that we want to believe that the past doesn’t matter because denial and avoidance are much easier than turning toward the scenes of harm, abuse, shame and other forms of suffering in our stories. We’d like to believe that there is an easy way to bypass looking back. But unfortunately, there is not. Further, to attempt to do so is an act of abandoning your inner child.

To demonstrate the dance between the past, present and future, I will share the following story.

At the end of my freshman year of college my Resident Assistant, Virgil, handed out little sheets of paper to each of us in the dorm. His desire was to name a particular goodness he saw in each of us as young men. We sat in a circle and one by one we took turns unfolding our little sheets of paper and reading the contents to one another. As you might expect, there were some whose strength in leadership was named. Others whose sense of humor was highlighted. And still others who were recognized for their kindness. I sat there with an eager anticipation of what would be named about me on this small, folded piece of paper.

What you need to understand is that I grew up in a home in which my goodness was rarely seen. Or if it was seen, it was even more rarely intentionally named. So as you can imagine, my very being was thirsty for the words on that piece of paper. My turn to open my note from Virgil arrived. I looked down at the folded piece of paper and opened it. I encountered the following words, “Bryan, your even keeled personality lends stability to those around you.” Something I had intuitively known, but had no words for, was named that day. I felt a mixture of relief and a subtle undercurrent of sadness.

You see, that “even keeled personality” has often served me well throughout my life.  I would call it a strength of mine. It has helped me remain calm in chaotic situations. In part, it is what makes me a good therapist. It gives me the ability to non-judgmentally hold space for others to explore their own stories of shame, past abuse, and woundedness.

I firmly believe that our greatest strengths are often born out of our deepest wounds and that no individual moment exists in isolation. All stories are connected to other stories. This is to say that the past, present and future are always in an intimate dance with one another. So in order for you to truly grasp the weight and gravity of the words, “Bryan, your even keeled personality lends stability to those around you,” I will, of course, need to tell you another story.

When I was 5 years old I was sitting on my bedroom floor...crying.  Nothing had happened. Meaning there was no triggering event that made me sad. At least not that I can recall. What I remember is that I just felt sad, as 5 year olds are inclined to do on occasion. What happened next marked me. My mom, who I would describe as emotionally chaotic and unpredictable, opened the door to my bedroom because she must have heard the sobs. I felt relief that she had come to me. Maybe she would comfort me. Help me sort out my own confusing emotional experience. Tell me that it is going to be ok. But instead she asked this question, “What is wrong with you?” My relief vanished as I registered the look on her face not as one of warmth and compassion, but rather one of annoyance as though I had interrupted an episode of General Hospital. I said, “I don’t know. I just feel really sad.” Seeing that I was not physically hurt, my mom turned around, walked out of my room and closed the door. What I internalized in that moment was that my emotional needs don’t matter. In fact, they are a burden. I recall making a contract with myself in that moment. A contract in which I agreed to stuff my emotions down stay off the radar and not rock other people’s boats with my needs or emotions. It was a contract to always be a peacemaker.  Can you hear it? Can you hear in the contract of a 5 year old little boy the seedling that would eventually grow into, “Bryan, your even-keeled personality lends stability to those around you,” and can you also see the cost of this contract?

As humans we all experience core wounds (Emotional abandonment in my story above). These core wounds become unconscious core beliefs (My needs don’t matter. I don’t matter). From these core beliefs we, often unconsciously, develop relational survival strategies in an attempt to get our needs met (Be even keeled and lend stability to those around me if I don’t want to be rejected).

So, as you gain INSIGHT about your core wounds, core beliefs and survival strategies you also gain the possibility of experiencing deeper HEALING, which we will explore in part 2 of this series.



Intro to Body Trust Workshop

By: Jennifer DiGennaro, Professional Counseling Intern

Food restriction for weight loss, a.k.a. dieting, does not work for most people long term. Sadly, we often blame ourselves, not the "plan", when it fails. Research has shown that pursuing weight loss as a goal is flawed and restrictive diets are not sustainable. Recently, the Centers for Disease Control shared that in "both in naturalistic, longitudinal samples and in randomized controlled trials, various weight-loss efforts and strategies lead to long-term weight gain." Yes, you read that correctly, focusing on weight loss is an indicator for weight gain. (source: Do No Harm: Moving Beyond Weight Loss to Emphasize Physical Activity at Every Size: Vol. 14, April 20, 2017 Even in light of the mounting evidence against restrictive diets, many continue to pursue them, medical providers continue to prescribe them, and the cycle of shame and self-blame continues. Why? Because the dieting mentality feeds on unconscious, or unchallenged, world views such as:

I am not good enough.
There is something wrong with me.
I need to try harder.
I can control everything.
I cannot be fat and okay.

When I began to let go of my own limiting beliefs, fully inhabit my body and heal my relationship to food and eating a veil was lifted from my eyes. I examined my own lived experience as a participant in diet culture and listened more closely to the stories of those participating in diet culture, in addition I read a ton of research illuminating the damage restrictive dieting does. I knew could not be complicit in a broken system as I counseled others. I found Intuitive Eating, a concept originally developed over two decades ago and building on that, I found Body Trust® Wellness which expands on the concept of intuitive eating and is based in five core competencies: 

     Practice weight-neutral self-care: You worthy of care exactly as you are
     Eat intuitively: Choosing to eat for and from your body
     Move your body joyfully: Physical activity supports all sized bodies
     Nurture self-compassion: Acceptance and kindness are the way
     Redefine success: Cut the ties between worth and weight

It is important to remember Body Trust and Intuitive Eating are practices, not more rules, but a gentle balancing back to listening to and trusting our bodies as well as advocating for our care.  

I have been a fully Certified Intuitive Eating Counselor since 2015 and just recently finished up an inspiring, extensive training with a dynamic therapist and dietitian duo to become a Certified Body Trust® Provider. I have tools, resources, knowledge, and hope to share with those who no longer want to participate in diet culture and the oppressive systems in place around food, bodies, and weight. This work is about choice and often involves deeply questioning our beliefs to explore where our true liberations lies. I do not claim to know where anyone else’s freedom lies, I do offer a compassionate alternative to consider.

Shame and punishment do not initiate healing; connection, compassion, and trust do. 

"I don't diet, so therefore this workshop isn’t for me, right?"

Have you heard the phrase "a wolf in sheep's clothing"? It's like the idea of "a diet in health's clothing". There are many plans, programs and lifestyles that purposely avoid the word "diet', claiming they are for "health" though they are based heavily on external cues, food restriction, and/or measuring food, often in addition to punitive exercise. The focus is health as indicated by losing weight, not on actual self-care rooted in self-trust and body trust. This is the diet mentality in disguise. Just like dieting, these plans work until they do not work and it is not your fault.

If any of this is intriguing to you, or speaks to you, please join me for an introductory workshop where together we will dive into the question: What is Body Trust?  

This interactive workshop includes:
Experiments in mindfulness and embodiment
Optional sharing

Time for Q&A
And More!

Water, tea, and light snacks will be provided.

Everyone will leave with a couple tools/resources/hand-outs. 

Come learn about the paradigm shifting, healing work of Body Trust®.

Come into your fullness. Let Body Trust® be the way. All bodies welcome

When: Sunday September 17, 2017 2PM to 4PM
Where: Mindful Counseling GR 741 Kenmoor Ave SE Suite B Grand Rapids, MI 49546
Cost: $25
To register: email or call 616-446-6728
Space is limited to 12 participants


A Naked Guitar Stand

Just before each new year, my family gathers to celebrate. We’ve developed the tradition of dinner, a movie, and sharing goals with each other for the coming year. My Dad takes record, and when the next yearly celebration comes around, we see how far we’ve come. Around five years ago, my Dad stated that it was his goal to learn how to play guitar. I was really excited for him - especially since playing guitar is something I’ve enjoyed since childhood. A few days later, I noticed that one of my favorite guitar shops was having a major sale. I suggested to my Dad that we go take a look so I could help him make a selection. We spent about an hour in the shop and my Dad had settled on a nice mahogany acoustic. He snapped a photo of it, but didn’t wind up making the purchase. He didn’t seem ready to commit.


The year went by pretty quickly and it was time for our family gathering once more. Most of us had done well on our goals - but my Dad still didn’t have a guitar. So his goal remained. Actually, it still remains - even after my purchasing him a guitar stand and tuner for motivation last year. I’m not sure at this point if he’ll get closer to that goal. He’s a stubborn and super busy guy - but I don’t think that’s what is stopping him. He could certainly develop the skills. Something else is in the way.

The problem is the goal itself. It has no definition, no accountability, no way to measure success. What does it mean to learn to play guitar? Is simply learning one song required, or is he hoping to put Hendrix to shame? How will he learn to play? Will he sign up for lessons? How often will he practice? And when will he be able to satisfactorily cross that goal off the list at our family gathering? I have no idea and neither does he. His goal is not unreachable - it’s just a skeleton without a body.

So what can be done to put some meat on the bones? I occasionally use the SMART goal setting method with my clients. SMART is an acronym that helps you remember that your goals ought to be Specific, Measurable, Action-oriented, Realistic, and Time-bound. It effectively takes your goal and breaks it down into metrics for success. It’s the difference between:

  • I want to learn how to play guitar


  • I will learn how to play two James Taylor songs on my acoustic guitar by December 2017

The first sounds more like a wish. The second insists that you have a guitar to practice with, zeroes in on an artist and style, and comes complete with a deadline. Not only that, but it can be broken down into more manageable steps: purchase a guitar, sign up for lessons, practice your desired songs, etc. In other words, it invokes action! This is SMART goal setting.

My dad still has a few more months to make the mark. We’re all cheering for him. And who knows … maybe I’ll get around to learning more chords on that banjo I bought six years ago.


Perfectly Imperfect

By: Erin Sweeney, MA, LMSW

We are all perfectly imperfect

We are all flawed and good

We all have light and darkness in us

I’m finding that many of us experience one of the following:

  1. We are blind to or deny the imperfections, flaws, the “bad” in us

  2. We are blind to or deny the “goodness” in us

We struggle to hold the tension and accept ourselves with the “good” and the “bad.”  If we accept ourselves only when we are perfect, we either end up denying the “bad” or we are discouraged and unaccepting of ourselves because we have flaws.  We might put on an illusion for others that we are perfect, and we might even put on that illusion for ourselves.  Others of us might focus solely on these imperfections, missing all of the good, becoming discouraged, and label ourselves as “bad” or “defective,” or some other untrue thing.

Sometimes, we hold onto the the “bad” parts of us in a dark and secret place, never being brave enough to let these secrets see the light.  I’ve seen this keep people feeling lonely and disconnected.  We believe, “If people saw these parts of me, they would abandon, reject, or hurt me in some way.”  What happens is we can never be fully loved, because we are never fully seen and known.  We live with a secret.  Sometimes that secret can feel like the core of who we are, when really it’s a periphery imperfection that would not seem so defining in the light.

It takes a lot of courage to hold onto the fact that we are flawed and good at the same time.  It is even braver to let someone in on the secret.  It requires a great deal of vulnerability to share the “bad” parts of us with another person.  With safe people who love us, we can experience so much love in sharing these things.  It’s possible another person will love us, flaws and all!  Then we can stop telling ourselves we have an unacceptable and unlovable part of us.  We can find acceptance of our imperfections within us.  We can find acceptance of our imperfections with ourselves and with others.  Therapy can be a great place to start being honest with yourself about these imperfections and honest with someone else who is safe.  Whether you are working on accepting the “good” and “bad” in yourself, or need to know someone else can, therapy is a great place to start.