Healthy Compartmentalization and the Pomodoro Technique

Compartmentalization

Is Compartmentalization bad?

Often when we hear the word ‘compartmentalization’ it is used in a cautionary capacity. That is to say that we’re generally led to believe that compartmentalizing is bad and that we shouldn’t repress any of our feelings. But just as ‘guns’ aren’t evil so much as the people using them, compartmentalization is actually just a tool that can have psychological benefit when used correctly.

For example?

The pomodoro technique and stress management. What am I talking about? Read on and let me explain…

The Benefits of Compartmentalization

No matter how hard you work to improve your lifestyle, you will find that there are always going to be some sources of stress remaining. This is simply a fact of life and there will always be deadlines, concerns and incomplete work.

The key to being able to relax and enjoy a healthy and normal lifestyle then, is knowing how to sometimes to switch off from those worries so that you can actually relax and recover. In other words, you need to learn to leave your work behind you when you log off and head home – otherwise you’ll constantly be stressed, you won’t be able to focus on time with your family and you won’t be able to sleep.

What is the Pomodoro Technique?

Likewise, you can also use this compartmentalization during your working day to be more productive. Case in point: the Pomodoro technique.

Essentially this technique is a tool used to improve productivity, by breaking your working hours up into smaller segments. Here you take a timer and set it for a period of time – normally around 25 minutes – and you work solidly in that time. When it goes off, you then give yourself ten minutes to recover, before going back to work.

This then should allow you to focus with absolute clarity on what you’re doing because you know that you will be getting a short break in 10 minutes. Likewise, it means you should be able to relax completely in those ten minutes without guilt. This then recharges you ready to be more productive following those ten minutes.

But the success of this process all depends on your ability to compartmentalize. The secret to success is to work solidly when you’re working and to switch off completely when you’re relaxing. There’s no point in ‘half working’ or procrastinating – you may as well just be getting some proper relaxation time.

Walk or sit, don’t wobble.


A Personal Measure of Success

measure your success

One of the questions that people often have when they start becoming serious about striving for success if how they can measure if they are successful enough or if they are doing enough to achieve their goals. This question comes because of the propensity that people have to compare themselves to others. But you never seem to measure up when you do that, particularly with those who have already achieved success. So, what do you measure against?

Measure of Success is Different for Everyone

Each person is different and each success story is different. It is impossible to compare your journey to anyone else’s, so you have to do something else entirely. You have to compare yourself to yourself. The best way to accomplish this is by comparing your current self to your past self. The thing that many people do is live as their past selves instead of forgetting about that person and living in the present.

Mistakes are Tools for Measurement of Success

Your past self may have made mistakes, but your current self, going forward from this moment on, has not made any mistakes. You have a fresh, clean slate, and luckily, you have the benefit of all of the experience of your past self to rely upon. But even more important than living in the moment is tracking your progress. No matter what goal you are pursuing, or what end you are looking for, tracking your progress will allow you to see how different you are today from where you have been.

If you are trying to lose weight, tracking each pound lost will give you motivation to continue even through the hardest times. If you feel like giving up because the income stream that you have been working on isn’t nearly as large as you thought it would be, checking out where you were a year ago can put the present in perspective.

cbt

The bottom line is that when you want to measure your success, don’t measure it against other people. Other people may have had different opportunities, different skills and different circumstances that affected their progress. Instead, compare yourself to your past self.

For Example:

  • Improvement = You are on the right track
  • Mega Improved = Huge success
  • If you are better off now and are well on your way to reaching your goals, then you are successful.

3 Deadly Myths bout bulimia

Body Positive

Many people thinks that bulimia is just an eating disorder with no health complications. In fact there have been many jokes in the media about bulimics.  However all these are untrue. Read on to find out about the three deadly myths of bulimia.

Bulimia Myth 1

You cannot die from bulimia.

Yes you can! Bulimics suffer a high risk of running into medical complications. This is especially so if you are purging your body of the nutrients that it needs by using laxatives, vomiting, excessive exercising and fasting. Did you know the constant vomiting in bulimia causes a serious electrolyte imbalance in your body. It depletes your body of the important ions. You could die from a cardiac arrest due to a potassium depletion in your body. Furthermore, due to all the vomiting, you could get yellow and rotting teeth too. This is from the gastric acid from your stomach. Not a pretty sight indeed.

Myth 2

Bulimia is a good way to lose weight.

Bulimia is not a good way to lose weight. The truth is bulimia does  not help anybody lose weight. It damages the body with all the alternating between the bingeing and the purging. You need to find a healthy alternative. Seek professional advice. Do not resort to bulimia to achieve the weight that you want, You could learn to eat your food and yet keep off the fat at the same time.

Myth 3

Bulimia only applies to people who eat large quantities of food and vomit them out

There are many ways to get rid of the food that you have just consumed. A bulimic could use laxatives or enemas to stimulate the dumping process. They could also try and vomit it out . Other instances are such as excessive exercising, chronic dieting and fasting.

In conclusion, bulimia is a deadly eating disorder. So educate yourself today about bulimia. You can have your cake and eat it too and bulimia is not the way to go. Remember that!



At the root of bulimia is a need to feel in control. While purging is a strategy for controlling weight, bingeing is an attempt to calm depression, stress, shame, and even boredom. The Dialectical Behavior Therapy Skills Workbook for Bulimia offers new and healthy ways to overcome the distressing feelings and negative body-image beliefs that keep you trapped in this cycle.

DBT and Bulimia
DBT and Bulimia

Do You Struggle with Anger?

Anger Management

Anger is a normal part of the human emotional experience. However, sometimes how we manage our anger can be destructive. Most people learn how to deal with anger as a normal part of growing up based. Our parents model and teach us these tools. Unfortunately not all people, were modeled or taught healthy anger management tools. Without good emotional regulation tools, anger can become overwhelming.

Own Your Anger

The first important step in managing your emotions, is recognizing that you need some in the first place. This is often the hardest step in anger management recovery. Shame and guilt are negative feelings that are often associated with poor emotion management. It is important not to get caught up in these feelings. Shame can a huge barrier to anger recovery. Accepting personal responsibility and taking steps towards recovery is the best solution to preventing further pain.

Think carefully about your life.

  • Do you often shout at and hurt the ones you love the most?
  • Do your loved ones try to avoid you, maybe leaving the room whenever you enter or going to their bedrooms when you get in from work?
  • Have you had problems at work because you were unable to control your emotions?
  • Have you ever had the police involved in your anger management?

If any of these situations sound familiar, then the chances are that you do have an emotional regulation problem.

Quick And Dirty Tools

There are a number of techniques available which can help you to take control control your frustration. Emotion management can be as simple as acknowledging the problem and mastering some simple emotional regulation techniques. Some of these tools include counting until calm, squeezing ice in your fists and exercise. However, in more severe cases it will be necessary to attend therapy, hire an emotion coach, or attend psycho-educational workshops.

The Next Step Is Yours

Think carefully about your life. Do you often shout at and hurt the ones you love the most? Do your partner and/or children often try to avoid you, maybe leaving the room whenever you enter or going to their bedrooms when you get in from work?  Have you had problems at work, or worse still, with the police, because you allowed your anger to get the better of you?  If any of these situations sound familiar, then the chances are that you do have an anger problem and you need to address it for the sake of you and all those around you.

Anger is a normal part of the human emotional experience. However, sometimes how we manage our anger can be destructive. Most people learn how to deal with anger as a normal part of growing up based. Our parents model and teach us these tools. Unfortunately not all people, were modeled or taught healthy anger management tools. Without good emotional regulation tools, anger can become overwhelming. Angriness may be an issue in your everyday life if you let it be. Not only does it interrupt your work and play, but it may hurt you when you least anticipate it. Anger has an underhanded way of making itself known in the rarest of situations, and most you do not have any control over.

Therapist Abigail Maher, M.A., N.C.C.

Florida Registered Mental Health Counseling Intern

Therapist Abby’s Education

Therapist Abby earned her Masters degree from the prestigious Northwestern University. Her specialization is working with the LGBTQIA+ population.

Therapist Abby’s Treatment Style

She uses a variety of treatment styles, theories and interventions in her work. However, her main focus is providing a safe, empathic environment.This will allow you to openly explore yourself and every facet of your experience. This includes exploring sources of pain and hurt, and celebrating sources of hope and joy. Abby believes that one of the most powerful things we can do is truly learn to understand and accept ourselves. Additionally, she believes in the practice of self compassion and living an authentic life. Thus, a session with Abby is very empowering.

Therapist Abby’s Community

Abby is an active volunteer in the LGBTQ+ community. The Trevor Project is a national organization dedicated to suicide prevention for LGBTQ+ youth. She is a volunteer member of the Human Rights Campaign. The Human Rights Campaign is the largest LGBTQ+ advocacy and civil rights organization in the United States. Additionally, she belongs to the Florida Association of Lesbian, Gay, Bisexual and Transgender issues in Counseling.

Contact Information

Email[email protected]

Florida License: IMH20274




How to Speak With Confidence When You’re Really Nervous

aware

When dealing with anxiety and stress, one question you could ask yourself is ‘why does it matter’?

Why does it really matter if people can tell that you’re anxious? Does it really matter if you’re understandably nervous during a big presentation or event?

The answer is probably not but the reason it impacts us is that it undermines our social standing. When you sound anxious or nervous, it suggests that you don’t have confidence in what you’re saying. In turn, this makes other people less likely to trust you and it makes them less likely to think of you as a good leader, as a good employee, or as someone they’d like to date. If someone is nervous around you, it suggests that they perceive you as their superior. So you don’t necessarily need to be able to completely remove nerves – you just need to sound as though you don’t have any! Here are some ways to do that…

Slow Down for Confidence

When you speak more slowly, you instantly sound more eloquent, more confident and more intelligent. We tend to speed up the rate of our speech when we’re nervous, whereas taking our time shows that we’re confident that we’re able to hold other people’s attention. What’s more, is that slowing down will instantly reduce the amount of stuttering and utterances such as ‘um’ and ‘err’. Slowing down also makes your voice sound deeper and in general, this is a far more effective way to create a commanding presence.

confidence

Gesticulate

One of the key ways to improve your perceived charisma is to gesticulate more. When you speak with your body, it makes you more animated and it causes you to take up more space. This on its own is enough to make you more interesting to listen to and to observe and it’s enough to make you a more effective orator. What’s more though, is that gesticulations also show that your body language is congruent with the content of what you’re saying. In short, you appear to really believe what you’re saying strongly and this makes you more engaging and it makes you appear more confident.

Hold Eye Contact to Show Confidence

Using eye contact is a great way to hold attention and demonstrate confidence. Of course you mustn’t over do this but if you start your discussion while holding eye contact for a short time, you’ll be able to get your audience’s attention and keep it there.


More Coping Tools

Dr. Patsy B. Evans L.M.H.C., D.O.M., Ph.D.

dr. harmony

Traumatologist and Clinical Sexologist 

Dr. Patsy Evans a.k.a. Dr. Harmony is one of Florida’s leading Clinical Sexologists and Traumatologists. She brings her unique blend of skills and education specializing in Kink Culture and Sexuality, Relationship Counseling, Executive, Leadership and Business Coaching, Traumatology, Crisis Management, Dispute Resolution, Diplomatic Relations, and Negotiation, and Corporate Culture Transformation. Dr. Evans is the founder of the Kink Aware Therapy Certification Institute and Harmonyus Inc. Dr. Harmony is a Florida Licensed Acupuncture Physician, License Mental Health Counselor, Clinical Sexologist and Supreme Court Certified Family Court Mediator (retired).

Through her own personal experiences and her unique insights, she has forged an extraordinarily successful methodology designed to conquer overwhelming emotions which may be interfering with your daily life, relationships, work and health. Her accreditation and certifications are extensive and her resume is impressive, but it is her character, insight and her complete engagement that makes her the counselor of choice for her clients. She is both endearing and personable but is also an acute observer; all qualities which help facilitate her disarming approach to assessment and treatment. Working with Dr. Harmony is at once both reassuring and comforting. As a trauma survivor, she can relate to many of the issues facing today’s individuals and families as they head into what may be uncharted and intimidating territory for them.

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The Real World Wonder Woman

Follow Dr. Harmony on Social Media

Facebook@harmonyusinc Twitter@harmonyusinc Email[email protected]


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Florida License Numbers:  AP1453       MH10407     ADR26196F

How to Support Someone with Bulimia

Anxiety Support and Treatment

When you love someone with bulimia, it is important to be a good support to them. Oftentimes a person with an eating disorder is too embarrassed to seek help. Other times, they may deny that they have a problem. So if you noticed a friend who may bulimic, here are some ways you could approach your friends to help them.

Educate Yourself

Educate yourself. You need to educate yourself on what bulimia is really about. Learn what kind of eating disorder is it. How does it come about? Why does it happen? What are the signs and symptoms of bulimia? What could you do to help them? Educate yourself first before trying to help another.

Ask Questions and Listen

Sit the person down and have a talk with them. Listen with understanding. Do not be judgmental. Tell them all you have learned about bulimia. Tell them you are being concerned about their health, their eating habits. Do not attack them. Attacking them would make them go on the defense and you would never be able to proceed from there on.

Offer Support

Give your support. Tell that them you are there to give them support. You could always be available for them. Tell them that if they do not want to discuss the matter, it’s okay but you are always willing to help them should they change their mind. You could accompany them to a counselor or a physician to get themselves checked.

Social Support

You could also find a social group for your friend with other sufferers of bulimia. Together they would be able to help each other through it. These social groups will create a safe environment for your friend to feel comfortable in.

Lastly, be kind and understanding. Know your limits. You can’t give them the professional help they need. Just be prepared to give them the moral support they need. Fighting bulimia may be a lifelong battle and they need all the help they can get. So be there for them!


Bulimia is more than just a problem with your weight. An eating disorder isn’t something that’s formed on easy terms. And I don’t blame you, sometimes our circumstances such as our genetics, family background and social environments drive us into this self destructive pattern as a form of coping mechanism. And once we spiral into a maze of negativity, it can be very hard to get out of our self sabotaging ways of behavior. Discover how a hopeless bulimic freed himself from his uncontrolled habits and rid himself from life destroying addictions once and for all!

At the root of bulimia is a need to feel in control. While purging is a strategy for controlling weight, bingeing is an attempt to calm depression, stress, shame, and even boredom. The Dialectical Behavior Therapy Skills Workbook for Bulimia offers new and healthy ways to overcome the distressing feelings and negative body-image beliefs that keep you trapped in this cycle.

DBT and Bulimia
DBT and Bulimia

How to Identify and Provide Safe Food for Bulimics

Contrary to popular belief, bulimia does not only affect young teenage girls. Bulimia also affects adult women and young teenage boys and adult men too. Overcoming this eating disorder may take months or even years depending on the individual. One of the ways that could help a bulimic patient overcome this eating disorder is to identify safe food that they could eat on a regular basis. These foods will be non-guilty food and will also provide all the nutrition that they need.

Step 1

First, ask the bulimic patient to keep a diary of food they have eaten for at least a week. The diary should be very detailed and includes everything that was consumed and the emotions that they experienced with the different food. They have to write too if they had purged after eating that food. Remind them to write in their journal immediately right after eating or purging.

Step 2

Then review the diary together with the patient. Work out which food causes negative associations and which food has a positive experience.  List all the negative food under a page entitled foods to avoid. Write down all the food that patients purged on that page too. Then list down all the positive emotion food under a list entitled safe food. Work out which food that the patient has ate but did not purge and add it under that list. The safe food list should also contain fruits and vegetables the patients will enjoy.

Step 3

Next, together with the patient, create a weekly eating plan made of safe food. The plan should include each meal for each day and any snacks. Work out a grocery list with instructions to purchase the right amount of safe food for each meal. Remember to limit the number of days of food that they are allowed to purchase. This will prevent them from going on a bingeing spree. You could also work out recipes that are easy to follow and fast to prepare for the convenience of the patient.

In conclusion, with this food journal, the bulimic patient will now be able to eat healthily without feeling guilty. It is a never ending process but tell them to be patient and never give in to their cravings. Be there for them!


Bulimia Support Products

Bulimia is more than just a problem with your weight. An eating disorder isn’t something that’s formed on easy terms. And I don’t blame you, sometimes our circumstances such as our genetics, family background and social environments drive us into this self destructive pattern as a form of coping mechanism. And once we spiral into a maze of negativity, it can be very hard to get out of our self sabotaging ways of behavior. Discover how a hopeless bulimic freed himself from his uncontrolled habits and rid himself from life destroying addictions once and for all!

At the root of bulimia is a need to feel in control. While purging is a strategy for controlling weight, bingeing is an attempt to calm depression, stress, shame, and even boredom. The Dialectical Behavior Therapy Skills Workbook for Bulimia offers new and healthy ways to overcome the distressing feelings and negative body-image beliefs that keep you trapped in this cycle.

DBT and Bulimia
DBT and Bulimia

7 Signs of Bulimia

Eating Disorder

Bulimia is an eating disorder characterized by frequent episodes of binge eating then followed by efforts to avoid gaining weight by any means necessary. For example, a bulimic would eat large amount of food then they would feel guilty of the huge amount of calories they have just consumed. Feeling so guilty, they would try eliminating the food through purging, fasting, using laxatives, excessive exercising and crash diets. All this defines a bulimic. So what are the signs of binge eating, purging and the physical signs that a bulimic will exhibit.

Binge Eating

  1. There is a lack of control when eating. They are unable to stop eating. They are usually eating large amount of food with no obvious change in weight. Furthermore, they may consume large amount of food in a short period of time.
  2. They are usually alternating between overeating and fasting. After a binge eating spree, they would feel guilty and spend the next day fasting.

Purging signs

  1. Going to a bathroom after meals. There will be vomit smell in the toilet after they have used it.
  2. They might be using laxatives, diuretics or enema. So check your medicine cabinet if any medications are missing. Or they are always frequently going to the pharmacy to purchase these medications
  3. Excessive exercising. They are always working strenuously just to lose the calories that they’ve consumed during their overeating binge.

Physical Signs of Bulimia

  1. Discolored teeth from exposure to stomach acid. Their teeth might be yellow or ragged.
  2. Puffy chipmunk cheeks from repeated vomiting.

These are only a few of the signs and symptoms that you may see in a bulimic. If you do observe any changes in your loved ones, it might be time to seek professional help, before this problem escalates and becomes life threatening.


Bulimia Support Products

Bulimia is more than just a problem with your weight. An eating disorder isn’t something that’s formed on easy terms. And I don’t blame you, sometimes our circumstances such as our genetics, family background and social environments drive us into this self destructive pattern as a form of coping mechanism. And once we spiral into a maze of negativity, it can be very hard to get out of our self sabotaging ways of behavior. Discover how a hopeless bulimic freed himself from his uncontrolled habits and rid himself from life destroying addictions once and for all!

At the root of bulimia is a need to feel in control. While purging is a strategy for controlling weight, bingeing is an attempt to calm depression, stress, shame, and even boredom. The Dialectical Behavior Therapy Skills Workbook for Bulimia offers new and healthy ways to overcome the distressing feelings and negative body-image beliefs that keep you trapped in this cycle.

DBT and Bulimia
DBT and Bulimia