How Exercise Can Compliment Therapy

As a holistic therapist, I have always been interested in innovative approaches to merge mental and physical well-being. So, when my dear friend and colleague Dr. Ali Novitsky approached me with her new program, FIT Woman Collective, I was beyond excited and wanted to share in this week's blog!   Dr. Ali Novitsky is an Obesity Medicine Certified and Health/Fitness expert.  She has developed a one-of-a-kind program that combines short, 30 minute effective workouts that incorporate Cognitive Behavioral Therapy (CBT) and Dialectical Behavioral Therapy (DBT) principles during the workout.

Introducing FIT Woman Collective, a unique blend of exercise and cognitive teaching

First, let me fill you in that Dr. Ali and I have known each other for over a decade but the only thing bigger than her bubbly personality is her love of fitness and wellness.  As I've gotten to know her over the years, I've come to learn that her understanding about body image started at an early age. At the tender age of 6, her best friend's mother made a comment that would leave a lasting impact. Standing in their kitchen, the mother compared her weight to that of her daughter, emphasizing the difference of 20 pounds. Dr. Ali reflected on the inherent wrongness she felt during that conversation, not yet realizing the toll it would take on her life - 16 years of chronic restrictive yoyo dieting.

As she recounted this story, Dr. Ali told me that she wished her 6-year-old self could have responded with confidence and knowledge. Explaining the concept of body types, she would have highlighted her mesomorph body type and the potential differences in lean mass (her friend was an ectomorph body type).

Then at the age of 8, she embarked on her first official diet. Motivated by a family member's comment about her appearance, Dr. Ali took matters into her own hands and meticulously planned her meals for an entire month on a sheet of paper. From 2 eggs for breakfast to a single hot dog for lunch, she carefully controlled her portions. Dr. Ali even created her own workout routine, spending as many hours as possible riding her bike in the hills of her backyard. While other kids enjoyed ice cream, she abstained. Cooking her own dinners became a way to avoid extra carbs, considering her Italian heritage. However, it wasn't just about the physical aspects of her journey. Dr. Ali revealed that she turned to food for emotional comfort, seeking solace in its familiarity. Her saving grace was athletics and she emerged as a star Softball player, eventually gaining a full ride to play division 1 softball, which came with additional psychological stress and body shaming.

Everything changed when Ali got accepted into medical school. Realizing that if she was going to take care of other people's health, she needed to prioritize her own well-being. Ali knew her approach to health had to evolve.

Years of evidence had shown her that restrictive diets and excessive exercise were not the answer. So, she made a decision - she would trust herself. What if she listened to her body, ate when hungry, stopped when satisfied, honored her emotions, moved in a way that felt good, and let go of perfectionism? What if she did it her way, without trying to conform to societal expectations?
As it turned out, Ali was onto something. It felt compassionate and authentic. She focused on optimizing her body composition, building muscle, and reducing body fat. Although her scale weight initially remained the same, she was transforming her body in a way that felt right for her. Over time, after putting on muscle, her basal metabolic rate increased and she started to lose weight on the scale - and using in-body scans, it showed that she was losing adipose tissue and not muscle (she shared with me that when most people lose weight, up to 25% of it is muscle loss). This self-experimentation allowed Ali to develop the skills and expertise that she uses in her programs. She realized that she had always been trying to fit into a space that wasn't meant for her. Through, her own journey in therapy and life coaching certification, Ali gained an expertise in CBT that she incorporates into her programming.

As a therapist myself, I found the incorporation of CBT and DBT principles DURING THE WORKOUTS to be one of the most unique aspects of FIT Woman Collective. For those unfamiliar, Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that aims to challenge negative thought patterns and develop healthier ways of thinking, while Dialectical Behavioral Therapy (DBT) is a specific approach that emphasizes emotional regulation and mindfulness. Dr. Ali focuses on common negative thought patterns that often hinder progress towards health and fitness goals. For instance, all-or-nothing thinking can lead to discouragement if one slip-up occurs. However, by challenging this mindset and celebrating progress, women can achieve their goals while still being gentle with themselves. Other common negative thought patterns include personalization (eg. assuming blame for things outside of one's control) and generalization (eg. believing that one negative experience will always continue). By combining these principles with exercise, women can get a holistic approach to their health and wellness.
Dr. Ali's explains the neurophysiology of exercise in FIT Woman Collective program. Working out releases endorphins, which are hormones that help reduce stress and improve mood. Furthermore, regular exercise can increase the production of brain-derived neurotrophic factor (BDNF)- a protein that helps with the growth and survival of brain cells. In other words, exercise can help with brain function, mood stability, and even prevent cognitive decline.

Lastly, I would like to share that for a limited time, Dr. Ali is giving out the first 30 days of her program out for free.

Enter the promo code "FWCLOVE" at www.fitwomancollective.com!

Knowing Ali for all these years, I can't help but feel incredibly proud of her and am excited to promote her innovative program to all of my adult female patients and mother's of kids I treat. It's the perfect compliment to therapy. By incorporating CBT and DBT principles and emphasizing the neurophysiology of exercise, women can achieve a holistic approach to health that is both effective and sustainable. I highly recommend FIT Woman Collective to any woman who is interested in getting in shape and improving their mental health.

- Jennifer Nickels, MSW, LSW
independent contractor at NOVITSKY MD boutique mind doctors

Are you or someone close to you looking for therapy? please click here.

Want to learn more about me and my 30+ years of experience and treatment approach here.

ADHD vs Anxiety: How to Identify the Difference

Is my child struggling with symptoms of Anxiety or ADHD? … Or is it Both?

Many parents come to me for help in distinguishing between ADHD and anxiety in their child. Both disorders can manifest with similar symptoms, such as restlessness, inattention, and impulsivity.

Understanding the differences between ADHD and anxiety is vital to ensuring your child gets the correct diagnosis and treatment plan. 

Join me as we take a quick dive into the differences between ADHD and anxiety, as well as exploring the benefits of seeking professional help. The first step in identifying whether your child suffers from ADHD or anxiety is to understand the symptoms of both disorders. ADHD symptoms often include forgetfulness, impulsivity, hyperactivity, and difficulty with focus and concentration. Anxiety symptoms can include panic attacks, social anxiety, excessive worry, and excessive fear.

ADHD and anxiety share overlapping symptoms but are also distinct

Children with anxiety may show signs of clinginess or avoidance of social situations. ADHD symptoms can be more physical and external, whereas anxiety symptoms are typically more internal. Another essential factor to consider is the age of onset of symptoms. ADHD symptoms often manifest in early childhood, while anxiety symptoms may appear across the life span. It is vital to consider how long symptoms have been present, and how they have affected your child's life. If your child has struggled in school or social situations due to poor concentration or impulsivity, ADHD may be the culprit. Anxiety can lead to distraction and difficulty concentrating, which can mimic ADHD symptoms. However, for some children, stress may trigger ADHD symptoms.

It is crucial to remember that misdiagnosing a child can be dangerous. A thorough evaluation by a professional can help identify co-occurring disorders and provide the appropriate treatment plan.

ADHD medications, such as stimulants, can worsen anxiety if given to a child who has underlying anxiety. To get a proper diagnosis, it is essential to work with a professional who can help distinguish between symptoms and identify potential underlying causes.  Working with a certified therapist is an invaluable step towards accurately understanding whether a child is grappling with ADHD or anxiety. Most experienced therapists are well-trained in assessing and diagnosing these conditions, employing a plethora of evidence-based techniques to differentiate between the two. They approach the process with sensitivity, understanding that each child's experience is unique and nuanced. In sessions, therapists may use structured interviews, behavioral observations, and standardized tests to gather in-depth information about a child's emotional, cognitive, and behavioral patterns. This data offers rich insights into whether a child's challenges align more with ADHD or anxiety, paving the pathway for a tailored treatment plan. Trusting in the expertise and guidance of a therapist can provide the clarity needed to navigate this complex journey. Once a proper diagnosis is established your child’s therapist may recommend further evaluation by a child and adolescent psychiatrist to deem whether or not medication might be needed, based on the acuity of symptoms. If you are hesitant about medications, there is even the potential for genetic testing to be done first to avoid the trial and error guessing game approach.

Long story short, the differences between ADHD and anxiety in children can be challenging but is critical. Understanding the age of onset of symptoms, the role of stress and anxiety, and the potential harmful effects of misdiagnosis is vital. Parents can ensure that their child receives the right treatment by working with professionals who can assess and diagnose co-occurring disorders. Knowing the differences between ADHD and anxiety will provide parents with the tools to navigate their child's treatment and help their child thrive. Therapists play a vital role in helping families sort through the complexities - providing clarity and guidance in establishing an accurate diagnosis. They bring a wealth of knowledge, training, and expertise in distinguishing between these conditions, and their empathetic approach ensures a supportive environment, making this challenging journey less daunting. By working closely with the child and the family, they can develop a comprehensive understanding of the child's behaviors, emotions, and experiences, allowing them to identify whether the symptoms align more with ADHD or anxiety. This precision in diagnosis is the cornerstone of an effective treatment plan, setting the foundation for the child's successful navigation through their unique challenges.

Regardless, I know your child is in good hands since you’ve put in the time to read this!

- Jennifer Nickels, MSW, LSW
independent contractor at NOVITSKY MD boutique mind doctors

Interested in getting some help in figuring out if your child is anxious or struggling with ADHD symptoms? please click here.

Want to learn more about me and my 30+ years of experience and treatment approach here.

Helping Your Child Overcome Resistance to Therapy Treatment

As a parent, finding out that your child needs therapy can be overwhelming.  Not surprisingly, the news can be even more worrisome for your child. 

It can often be difficult to convince your child to to willingly attend therapy, especially when they are unsure of what they need or the process involved.  Having worked with families in the Philadelphia and the Philly suburbs for over 30 years, I’ve figured out some helpful ways to get kids into the office for treatment and keep them in therapy once they come for their initial intake – and wanted to briefly these pearls with you.

Understand your child's perspective

Your child may resist therapy treatment for numerous reasons. For instance, your child may feel like they are not in control of what is happening or embarrassed about the situation. Take time to listen to your child's concerns and acknowledge their feelings. Understanding your child's perspective and letting them know that their feelings are valid is essential in getting them to attend therapy and engage in the process.

Build a relationship with a therapist

Every child is unique, and finding a therapist who can cater to your child's specific needs is crucial. Building a relationship with a therapist before the actual appointment can help create trust between your child and the therapist. Also, it can help ease your child's fear of the unknown and create a positive attitude towards therapy.

Use activities

In some cases, young children find it difficult to articulate how they feel. It is essential to note that play and interaction is the natural language of children. Incorporating activities such as drawing, playing with clay or toys, or engaging in storytelling can help children express their feelings naturally. These activities can also help break the ice and make the therapy process feel less intimidating

Reward good behavior

Recognizing and rewarding good behavior can help motivate children to continue attending therapy. Rewards do not have to be material things; they can be as simple as praising their efforts or validating their emotions. Celebrating milestones and progress can reinforce positive attitudes towards therapy and make it feel less like a burden.

Be patient

At the beginning of treatment, I also acknowledge that many children have previously attempted therapy and convinced their parents that they were not benefiting from it. This resistance often arises when the therapeutic work becomes challenging. I explain to them the importance of persevering through these barriers in order to achieve their desired outcome, such as a change in behavior. This holds true for children struggling with social anxiety. They may believe they can take a break during the summer because their anxiety only arises in school. However, attending therapy and engaging in structured work on social anxiety is crucial. Consistent weekly attendance is of utmost importance to maintain the momentum and progress. Ultimately, successful therapy treatment takes time and patience.

Consistency is key in helping your child overcome resistance to therapy.

Be patient and consistent, and over time, your child will gain a better understanding of the therapy process, feel more comfortable, and make progress.

In conclusion, therapy can be a daunting thought for any child. As a parent, you need to understand your child's perspective, build a relationship with a therapist, use activities, reward good behavior, and be patient. With these tips, you can help your child overcome resistance to therapy, make progress, and improve their overall well-being. Remember, therapy is not a quick fix, but a journey that requires effort and determination.

- Jennifer Nickels, MSW, LSW
independent contractor at NOVITSKY MD boutique mind doctors

Interested in getting some guidance with how to help your child overcome resistance to treatment? please click here.

Learn more about my experience and approach here.