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Counselor Kate

Counseling & Therapy for Women and Girls in Raleigh, NC

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About Kate
- Photos of My Office
Services
Contact
Client Portal
Blog
Resources

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Guess what?! It’s normal to feel kinda nervous o

Guess what?! It’s normal to feel kinda nervous on your way to therapy. Don’t let that stop you from going. Breathe and know you won’t be nervous forever! #therapy #mentalhealthmatters #therapygoals #feelyourfeelings #edrecovery #counseling #raleighnctherapist

Eating sugar isn’t bad! It’s got a place. The

Eating sugar isn’t bad! It’s got a place. The reasons people think they’re addicted to sugar is the psychology behind food rules: when we “can’t” have something we want it more. Chronic food scarcity - whether actual or on purpose (dieting) - makes the thing we can’t have appear more valuable. The brain tends to lose interest when we have access to the thing we want whenever we want it (think about that cool song on the radio you listened to on repeat until you got sick of it…or your favorite holiday foods you get sick of when you’ve eaten it over a couple months). Bottom line: have the fear food in the house and you will probably find it’s allure diminish the more it’s available! #sugar #wellness #healthylifestyle #dietculture #antidiet #eatingdisorderrecovery

Fitspo schmitspo! Fitness is nice but fitness cult

Fitspo schmitspo! Fitness is nice but fitness culture can be super toxic.

Unfollow accounts that trigger disordered eating and exercise. Things to look out for that’s disordered:

[ ] Talk about earning your calories
[ ] Emphasis on number of reps instead of listening to your body
[ ] Exercising despite injury
[ ] Talk about “problem areas” or “stubborn” bodies
[ ] Fat phobia - the idea that having fat is bad
[ ] Emphasis on a flat stomach
[ ] Talk of toning to make your body smaller
[ ] Diet or nutrition plans offered by fitspo celebs who are not registered dietitians (granted some dietitians and counselors have fat phobic bias so just be aware)
[ ] Talk of “cheat days”
[ ] Talk about macros and counting (anything)
[ ] Weigh-ins and body measuring
[ ] Before and after photos with an emphasis on thinness and certain body composition

Basically, if fitness or fitspo takes you out of your internal sense of awareness and confidence and puts the focus on appearance or fitness dogma, then it’s probably disordered in some way.

#effyourbeautystandards #dietculture #fitspo #antidiet #fatphobia #bodypositivity #edrecovery #eatingdisorderawareness #fitnessculture #allbodiesaregoodbodies

Ready for a walk in my new hat! Don’t let anyone

Ready for a walk in my new hat! Don’t let anyone tell you medication for mental health is weak or you should just try x, y, z to get better.

I was super resistant to using meds for anxiety/depression/OCD for a long time before I finally tried it. I bought into the belief that I just needed to…

-find the food intolerance
-do more yoga
-meditate more
-get more sleep
-change jobs
-change my body
-get a new relationship
-buy a transformation coaching or lifestyle program
-stop having gluten/dairy/sugar/alcohol

And you know what? I did all that and was still anxious, irritable, couldn’t relax, on edge, in productivity mode, sensitive to sound and others’ behaviors, etc, etc.

This is not to say you shouldn’t try holistic things to support your mental health. This is about using another tool for adjunctive support.

I recently got off Lexapro (which works for me but not for everyone—check in with your doctor or psychiatrist, folks!)….and I wasn’t doing awesome. I really struggled with the idea of going back on meds because of internalized cultural stigma and a fucked up (old) belief I need to just tighten my bootstraps.

But it is the best thing for me. I’m not as irritable. I can sleep. I can sit on the couch and not get up in 5 minutes because I see dog hair on the floor. I can hear my partner’s faint, cheerful whistling from the office and not fly into a rage. I don’t try to pick fights because I’m always on the edge of anger and my partner is having a good day.

If you experience this stuff too, you’re not alone! I can live and laugh a little easier because we live in a time where I have access to medication and therapy. (I acknowledge not everyone is so fortunate and that needs to change). Meds aren’t shameful. Shaming people for using them when needed is.

Hat is from @rehabstudiosny

#livelaughlexapro #antidepressant #ssri #mentalhealth #lexapro #medicationmanagement #therapymeds #traumahealing #anxiety #panicattacks #OCD

Yes! CAKE IS A LEGIT SNACK. If you want something

Yes! CAKE IS A LEGIT SNACK. If you want something sweet, let yourself fully have it. This is one of my snacks today. Yes, I eat multiples. Yes, I also eat meals.
🧁
Give yourself all the time you need, quiet, no distractions, and FULL PERMISSION to eat the thing.
🧁
Full permission can be scary y’all! Especially when we approach food with old “should not’s”and fat phobia. Those things have been ruining your relationship with food and your body though. EAT THE DAMN CAKE!
🧁
If you’re curious about full permission and intuitive eating - like, how do I eat one piece of cake without eating the whole thing? - ask me below!
🧁
#chronicdieting #edrecovery #dietculture #antidiet #weightstigma #fatphobia #snackideas #sugar #letthemeatcake

What do guitar picks have to do with life?🎸 My

What do guitar picks have to do with life?🎸

My partner plays guitar and gave these to me as a reminder that I’m doing a good job with all the stuff on my plate.

He said “give some to your clients so they know they’re doing a good job too and I want them to know it like you do.” How freaking sweet is that?!

He also reminded me “You can rock out but you gotta go slow” (an important note for his over-doer of a spouse). I’m taking that with me today: Rock out. Go slow. You’re doing a good job.

Sending that to your heart today if you need/want it ❤️

P.S. I’m going to get more guitar picks. I want to mail 10 of them out to folks so you have this symbol too. First 10 folks to comment that they want one will get one in the mail💌🎸

#edrecovery #recoveringperfectionist #chronicdieting #healing #cptsd #rockout #goslow #mindfulness

If you find relationship issues are coming up in r

If you find relationship issues are coming up in recovery it may mean you’re taking up more space in your relationship and the dynamics are changing. That’s not a bad thing! It means you have to learn to own your space (instead of staying small like an eating disorder likes to make you do) and communicate with others so you can get your needs met. It may mean couples or family therapy to navigate new dynamics. Again, not a bad thing! It is an opportunity to live more fully in your precious life. #edrecovery #relationshipadvice #couplestherapy #takeupspace #traumahealing

This is my belly tonight.🎈I had to unbutton and

This is my belly tonight.🎈I had to unbutton and unzip during my night class. A decade ago I would have freaked out!

But I’m here to remind you: BELLIES BLOAT. It doesn’t mean anything about you, your worth, your future, your attractiveness, etc. It’s just part of the deal.

Diet/wellness culture has taken this idea and blown it out of proportion 💨 Elimination diets and food sensitivity testing usually worsen eating disorder thoughts and behaviors.

Yes folks have medical issues but often…
🐡functional gut health problems are a result of chronic dieting and eating disorders!🐡

Recovery from restriction often involves bloating because your gut has been starved of beneficial bacteria and enzymes so REFEEDING ALL FOODS is actually curative (even if it freaks out your eating disorder brain).

I don’t know what’s going on with my stomach. I do know that hyperfixating isn’t helpful…getting comfy is.

#edrecovery #traumahealing #allfoodsfit #bloating #eliminationdiet #chronicdieting #dietculture #antidiet #guthealth

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Kate Sutton, LPC
1405 Hillsborough Street
Suite 104
Raleigh, NC 27605
katesuttoncounseling@gmail.com
(919) 559-7860

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