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Tips for Mindful Eating

Jessica Sullivan, LCSW, NTP, CDBT, Founder & CEO of Nourish Your Mind discusses how you can practice mindful eating during times of increased stress.
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I’ve been seeing a lot of really awesome memes floating around about struggling with increased eating during this time of quarantine. While, I personally, appreciate the humor in it all and am grateful for these memes bringing laughter during a dark period of time, I wanted to take a moment to talk about this issue, as it is causing some of us difficulty and potentially increasing emotional struggling during this already tough situation.

While, it’s natural to have increased cravings or changes in appetite during stress, it creates a potentially damaging cycle both physically and emotionally, that we can feel trapped in.

I know it’s difficult to work on shifting behavior patterns right now, but here are a few suggestions to keep in mind:

First, Sugar and processed carbohydrates are likely to increase anxiety and reduce our resiliency to stress. Try your best to limit your sugar intake and focus on foods that are higher in protein and healthy fats.

Second, The body’s cues for thirst and hydration can be confused with hunger. Next time you’re reaching for a snack, try sipping on a glass of water or a cup of tea and wait 10 minutes. If you’re still reaching for a snack, go for it. Worst case, you gave yourself a bit of time to hydrate further and consider making a healthier choice.

Third, Mindful eating practices can help improve digestion, decrease stress and help us to make better food choices. To practice Mindful Eating, I want you to try the following at your next meal:

  • Sit down at your table and put your phone away. Limit other distractions the best you can.
  • Look down at your plate, observe your food and take a few slow deep breaths.
  • Take your first bite, put your fork back down and chew slowly.
  • While chewing, engage your senses in the process – how does it taste, smell, feel?
  • Before picking your fork back up, take another slow deep breath.
  • Continue this process of slow bite, fork down, breath until your meal is complete.

After you’re done give yourself a few moments before you get up from the table – process what this experience was like for you. Do you notice any difference in how you feel physically or emotionally? Are you more satiated and satisfied than you normally would be after a meal?

How can you incorporate this practice into your life more frequently?

I hope you find some of these tips helpful for you!

If you’re interested in learning more personalized practices to help support your stress, please reach out. We’re here for you!

Call or text (845) 547-0479 – [email protected] – NourishYourMind.com/Appointment

Jessica C. Sullivan, LCSW

Founder & CEO – Nourish Your Mind

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BIO

Cameryn (Cam) received her Master’s degree in Clinical Mental Health Counseling from Marist College. Prior to joining Nourish Your Mind, she worked in private practice, primarily serving children, teens, and their families. During this time, she developed a passion for helping clients navigate their unique challenges through the transformative power of play and expressive arts therapy. Cam believes that every individual deserves a safe, nurturing space where they can authentically express themselves. She is dedicated to empowering her clients by identifying and utilizing their inherent strengths to help them achieve their personal goals.

In her therapeutic approach, Cam integrates a holistic wellness model with strengths- and mindfulness-based methods. She employs a variety of evidence-based techniques, including DBT and Nondirective Play Therapy, and she recognizes the importance of tailoring interventions to meet the specific needs of each individual and family.

When she’s not in the office, Cam enjoys reading, traveling, weight-lifting, and immersing herself in music and films. She also values spending quality time with friends, family, and her cats.

  • Licensed Mental Health Counselor
  • Master of Arts in Mental Health Counseling, Marist College
  • Bachelor of Arts in Psychology, SUNY Geneseo
  • Member of the American Counseling Association (ACA)
  • Middletown Office
BIO

Brianna earned her Bachelor of Social Work degree from Siena College and her Master of Social Work degree from Adelphi University. Throughout her education and early career, she worked with at-risk adolescents experiencing trauma and maladaptive coping as both a clinician and crisis interventionist. She later spent several years in emergency services, specializing in trauma-informed care for adolescents and adults. Brianna has extensive experience working with individuals struggling with trauma, anxiety, depression, mood dysregulation, self-esteem, and relationship challenges.

Brianna takes a strength-based, integrative approach to therapy, empowering clients to discover their own path toward healing and self-acceptance. She believes that while we cannot change the past, we can change our relationship with it. She is passionate about helping clients develop effective coping skills, reconnect with their inner resilience, and build lives that extend beyond surviving trauma.

Brianna believes healing is not only a journey of the mind, but a whole-body experience. She is a Registered Yoga Teacher (RYT-200) and thoughtfully incorporates mind-body practices into therapy to support nervous system regulation, mindfulness, and emotional awareness. She is also certified in Accelerated Resolution Therapy (ART), an evidence-based trauma treatment that helps clients process distressing experiences, and Ketamine-Assisted Psychotherapy (KAP), offering a holistic approach for individuals seeking deeper healing from trauma, depression, anxiety, and other emotional challenges. By integrating traditional psychotherapy with somatic approaches and specialized trauma treatments, Brianna helps clients create lasting, meaningful change.

Above all, Brianna is dedicated to creating a safe, compassionate, and authentic therapeutic environment where clients feel seen, supported, and empowered to reconnect with their truest selves.

Brianna resides in Orange County with her two rescue huskies. In her free time, she enjoys hiking, spending time in nature, painting, practicing yoga, and cooking while surrounded by music, friends, and family.

  • Licensed Clinical Social Worker, State of New York
  • Master’s of Social Work, Adelphi University
  • Master’s of Social Work, Adelphi University RYT-200
  • Ketamine-Assisted Psychotherapy (KAP) Certified, Journey Clinical
  • Accelerated Resolution Therapy Trained, Rosenzweig Center for Rapid Recovery
  • Middletown Office
BIO

Ashley received her Master’s Degree in Mental Health Counseling from SUNY New Paltz. While attending her graduate program, Ashley worked as a supervisor at a Crisis Intervention Program and interned at an Adolescent Partial Hospitalization Program, gaining valuable skills in crisis management and group therapy. Before joining Nourish Counseling, she spent several years working in a long-term outpatient care clinic specializing in children, adolescents and their families. Ashley has expertise in partnering with those suffering from depression, anxiety, trauma, family conflict, and personality disorders.

Ashley believes that each client is their own expert. She provides an integrative approach that focuses on both the thoughts and behaviors her clients may be struggling with in order to help them find balance and build resiliency. She works with clients in a person-centered and skill building approach to help determine and reach their own individual goals. Following a Dialectical Behavioral and Cognitive Behavioral Therapy approach, she encourages and supports clients to reach their full potential.

Ashley lives in Middletown, NY with her husband and a very loved dog. She enjoys family time, cooking, and trying new things whenever possible.

  • American Counseling Association
  • Middletown Office
BIO

Amanda is a Certified Clinicial Trauma Professional with a deep commitment to guiding clients through their healing and discovery. She believes that you are the expert of your own life, and she is dedicated to building a safe, collaborative space where you feel both validated and motivated for change. 

Amanda specializes in treating those with Complex Trauma, Grief and Loss, Anxiety and Depression, Chronic Illness, Infertility, Infant/Pregnancy Loss, Women’s Health and Neurodivergent Disorders. She works with individuals aged 5 and up. 

Amanda’s unique, holistic approach to psychothreapy is rooted in evidence-based practices and tailored to fit your specific clinical needs. She seamlessly integrates practices like mindfulness and meditation with powerful theraputic modalities, including Accelerated Resolution Therapy (ART), Dialectical Behavior Therapy (DBT), Cognitive Behavioral Therapy (CBT), Motivational Interviewing, and Internal Family Systems Therapy. 

After gaining experience in Baltimore – including intensive work in Residential Foster Care and as a Medical Social Worker – Amanda has been settled back in her home, the Hudson Valley. She enjoys cooking, reading and spending time with her husband and two young daughters. She has journeyed with cleints for nearly 5 years at Nourish and is now ready to partner with you!

  • Cornwall Office
  • Middletown Office