Diet Culture: Why Trendy Diets Can Be Harmful to Your Health

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By Halsey Redman

In a world saturated with Instagram influencers, TikTok trends, and a constant barrage of “miracle” weight-loss methods, diet culture has become nearly inescapable. Every week, it seems there’s a new food to avoid, a new detox tea to try, or a new “life-changing” meal plan sweeping social media. But while these trendy diets may promise quick results, they often come with hidden costs to both physical and mental health.

What Is Diet Culture?

Diet culture is a set of beliefs that idolize thinness and equate it with health and moral virtue. It often prioritizes appearance over well-being, encouraging restrictive eating patterns in pursuit of an "ideal" body. This culture feeds into the idea that there’s a one-size-fits-all approach to health, when in reality, nutrition is highly individual.

The Problem With Trendy Diets

Most trendy diets share a few red flags:

• They promise rapid weight loss.
  

• They eliminate entire food groups (carbs, fats, etc.).
  

• They rely on unregulated supplements or products.
  

• They’re based on anecdotal evidence rather than science.
  
  

Not only are these diets unsustainable long-term, but they can also lead to nutrient deficiencies, metabolic damage, disordered eating behaviors, and even increased risk of chronic illness. For example, a restrictive low-carb diet may help you lose weight initially, but over time it can lead to low energy, poor digestion, and hormonal imbalances if not properly managed.

Why Professional Guidance Matters

Every body is different. What works for one person might be harmful to another. This is why it’s essential to consult with a licensed medical professional, such as a doctor or registered dietitian, before making any major changes to your diet. These professionals consider your medical history, current health conditions, activity level, and lifestyle to tailor nutritional advice specifically to you.

They can help you:

• Identify nutrient deficiencies
  

• Set realistic and sustainable goals
  

• Manage chronic conditions like diabetes or high cholestero
  

• Build a healthy relationship with food
  
  

Shifting the Focus: From Dieting to Nourishment

Rather than chasing quick fixes, try shifting your focus to how food makes you feel energized, satisfied, and well. Eating for nourishment and health doesn't mean giving up your favorite foods or obsessively counting calories. It means building a balanced approach to eating that supports your body and mind.

Here are a few healthier ways to think about food:

• Add, don’t subtract. Instead of focusing on what to cut out, think about what you can add more veggies, more fiber, more water.
  

• Practice mindful eating. Slow down, listen to your hunger cues, and enjoy your meals.
  

• Ditch the guilt. Food is not a moral issue. There are no “good” or “bad” foods, only balance.
  
  

In conclusion

Diet culture thrives on insecurities and false promises. But your health is far too important to gamble on the latest trend. If you're looking to make meaningful changes to your diet or lifestyle, the best place to start is with a qualified professional who has your full picture in mind—not just your waistline.

Let’s ditch the fads, respect our bodies, and focus on nourishment over numbers.

Helping Someone with a Substance Use Disorder—When They Don’t Think They Have One

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By Dr. Scott Schinaman, Psy.D., MBA, CEDS-C

Working in the mental health field, we often encounter one of the most challenging clinical situations: supporting someone with a substance-use disorder (SUD) who doesn’t believe they have a problem. It’s a delicate balance—offering compassion without enabling, addressing concerns without pushing someone away. As mental health providers, it’s crucial that we navigate this space with empathy, patience, and evidence-based strategies.

Understanding Denial: It’s Not Just Stubbornness

Denial in substance use isn't always a conscious choice. Often, it's a psychological defense mechanism—protecting someone from the shame, guilt, or fear that might come with acknowledging a substance problem. The brain’s reward system also plays a crucial role. Substances hijack the dopamine system, leading individuals to prioritize the use of drugs or/and alcohol over negative consequences, relationships, or health.

Recognizing this helps shift our approach from confrontation to curiosity and compassion.

Lead with Empathy, Not Ultimatums

One of the most effective tools we have in the talk therapy world is the therapeutic alliance. When a client doesn't see their substance use as problematic, our first job isn’t to convince them otherwise—it’s to build trust.

• Use motivational interviewing (MI) techniques to explore ambivalence. Ask open-ended questions like, “What do you like about using [substance]?” followed by, “Are there things you don’t like?”

• Reflect back on their own words, helping them identify discrepancies between their values and their using behaviors.

• Avoid labeling. Terms like “addict” or even “substance-use disorder” can trigger defensiveness, shame, and/or guilt, especially early in the process.

Focus on Function, Not Diagnosis

Sometimes it helps to shift the conversation from “Do you have a problem?” to “Is this working for you?” Frame substance use in terms of its impact on the person’s goals, relationships, and health. For example:

• “How is your alcohol use affecting your energy or motivation lately?”

• “Have you noticed any changes in your mood or anxiety since you started using “X” more frequently?”

This client-centered focus promotes self-reflection and increases the chances of genuine engagement and connection.

Involve Natural Support Systems—Carefully

Families and friends often notice the problem before the individual does. If they’re involved, we as clinicians can guide them in setting boundaries while maintaining a supportive stance. Community-based approaches like CRAFT (Community Reinforcement and Family Training) help loved ones learn how to reinforce sober behavior and avoid enabling, as does other community-based group support like Alanon.

It’s important to coach support systems to resist the urge to “fix” or force insight. Instead, encourage them to highlight natural consequences in a non-judgmental way…which is difficult.

Offer Harm Reduction and Entry Points

While abstinence may be the long-term goal, meeting someone where they are is often more effective. Harm reduction strategies—like discussing safer use practices or helping the person consider cutting back—can open the door to deeper change later.

Even if someone isn’t ready to engage in treatment for their SUD, they may be willing to work on related issues like anxiety, depression, or relationship conflicts. These entry points allow us to plant seeds and slowly build insight.

Know When to Wait—and When to Act

We must accept that some people won’t be ready to change right away. That’s not failure—it’s part of the process. Our role is to hold space, offer tools, and stay consistent. But if an individual is in immediate danger—such as experiencing suicidal thoughts, repeated overdoses, or severe withdrawal—we must act swiftly, involving crisis intervention, medical treatment or a higher level of care.

Final Thoughts

Helping someone who doesn’t see their substance use as a problem requires patience, clinical skill, and a deep well of compassion. It’s not about forcing change—it’s about planting the seeds, cultivating readiness, and being there when the soil is ready for growth…growing roots if you will.

The journey from denial to awareness to recovery is rarely linear. But with the right approach, we can walk alongside our clients, patients, and loved ones—without judgment—and help them take the first step toward healing and recovery.

References:

1. Miller, W. R., & Rollnick, S. (2013). Motivational Interviewing: Helping People Change (3rd ed.). Guilford Press.

2. Meyers, R. J., & Wolfe, B. L. (2004). Get Your Loved One Sober: Alternatives to Nagging, Pleading, and Threatening. Hazelden.

3. SAMHSA (Substance Abuse and Mental Health Services Administration). (2023). TIP 35: Enhancing Motivation for Change in Substance Use Disorder Treatment.

4. Prochaska, J. O., & DiClemente, C. C. (1983). Stages and Processes of Self-Change of Smoking: Toward an Integrative Model of Change. Journal of Consulting and Clinical Psychology, 51(3), 390–395.

5. National Institute on Drug Abuse (NIDA). (2022). Principles of Drug Addiction Treatment: A Research-Based Guide (Third Edition).

Stress: Its Effects on the Body and Brain

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Written by Halsey Redman

Stress is something everyone experiences, but few fully understand its impact on both the body and the mind. Whether it's the pressure of work deadlines, family responsibilities, or unexpected challenges, stress affects nearly every aspect of our daily lives. While some stress can be motivating and help us stay on track, chronic or overwhelming stress can have serious consequences. In this blog post, we’ll explore how stress affects the body and brain, and then take a look at some unconventional ways to destress that might surprise you.

The Science of Stress: How It Affects the Body and Brain

Stress is a natural response to a perceived threat or challenge. It triggers a complex reaction in the brain and body, known as the "fight or flight" response. When we encounter something stressful, our brain signals the release of hormones such as cortisol and adrenaline. These hormones prepare the body to deal with the perceived threat, increasing heart rate, blood pressure, and muscle tension.

While this response is vital for survival in short bursts, chronic stress can cause a range of problems:

1. Impact on the Brain

The brain is deeply affected by stress, especially in the long term. High levels of stress can alter brain function and structure in a few key ways:

• Impaired memory and learning: Prolonged stress can reduce the size of the hippocampus, the region of the brain responsible for memory and learning. This can make it harder to concentrate and recall information.

• Mood disorders: Chronic stress is linked to mental health conditions like anxiety and depression. Stress hormones like cortisol can affect neurotransmitters such as serotonin and dopamine, which regulate mood.

• Impaired decision-making: Stress can impact the prefrontal cortex, the part of the brain that helps with planning, decision-making, and impulse control. As a result, stress can lead to impulsive behavior and poor decision-making.
  

2. Impact on the Body

The body reacts to stress in various ways, many of which, when sustained over time, can contribute to serious health issues:

• Cardiovascular problems: Long-term stress can lead to high blood pressure, heart disease, and even an increased risk of stroke. When stress causes the heart to beat faster and harder, it puts additional strain on the cardiovascular system.

• Weakened immune system: Chronic stress suppresses immune function, making the body more susceptible to illnesses. This is why people often get sick during or after stressful periods.

• Muscle tension and pain: Stress can cause muscles to tense up, leading to headaches, back pain, and other muscle-related problems. If left unaddressed, these tensions can develop into chronic pain conditions.

• Digestive issues: Stress can disrupt the digestive system, leading to issues like irritable bowel syndrome (IBS), acid reflux, and stomach ulcers. The gut-brain connection is powerful, and stress can have a significant impact on gut health.
  

Unconventional Ways to Destress: Breaking Free from the Norm

While meditation, yoga, and deep breathing are widely known for their stress-relieving benefits, sometimes these traditional methods don’t seem to cut it. For those looking for something more dynamic or outside-the-box, unconventional stress relief can be just what the doctor ordered. Here are a few surprising and effective ways to destress:

1. Rage Rooms

A rage room, also known as a "smash room," is a place where you can destroy objects like old electronics, glassware, and furniture. The concept is simple: pay a fee, suit up in protective gear, and break things in a safe, controlled environment. The cathartic act of smashing items can provide a massive release of pent-up frustration, helping to reduce stress and clear the mind. It's a hands-on, physical way to process emotions and take control of stress. *We don’t condone aggression as a way to let out your anger or frustrations in most cases. Don't utilize a rage room if it doesn’t feel right for you- it’s merely an interesting concept!

2. Boxing

Boxing, whether practiced as a sport or fitness activity, is an excellent way to release tension and stress. The combination of physical exertion, coordination, and mental focus provides a full-body workout while also helping to clear the mind. Throwing punches at a heavy bag or sparring with a partner releases endorphins and adrenaline, which not only boosts mood but also strengthens the mind-body connection. Boxing also helps in building self-confidence and discipline, two important factors in managing long-term stress.

3. Laughter

Laughter is one of the most powerful natural stress relievers. Laughing triggers the release of endorphins, the brain's "feel-good" chemicals, and reduces levels of stress hormones. In fact, there are entire therapy sessions dedicated to laughter, where participants engage in exercises designed to get them to laugh, even if they don't feel like it. The idea is that fake laughter can quickly turn into real laughter, helping to improve mood and reduce tension. You might feel silly, but isn’t that the whole point? 

4. Forest Bathing/Spending Time in Nature

Getting in touch with nature is an excellent way to de-stress that can be done in a number of ways. Whether you’re going for a hike in the woods, just standing with your feet in the grass or sitting by an open window in your apartment building- you can lower your stress level with minimal planning or effort! Shinrin-yoku, or "forest bathing," is a Japanese practice that involves spending time in the woods and absorbing the sights, sounds, and smells of the forest. This mindfulness practice has been shown to reduce stress and lower cortisol levels. By simply being in nature, away from screens and the hustle of daily life, the body enters a state of relaxation, which helps reduce mental fatigue and anxiety.

5. Pet Therapy

Spending time with animals has long been known to lower stress levels. Petting a dog or cat can increase levels of oxytocin, a hormone that promotes bonding and reduces anxiety. Even the act of simply being around animals can lower heart rate and blood pressure. Animal therapy programs are often used in hospitals and mental health facilities to help patients relax and reduce stress. So get some quality time with your pets or just hang out at the animal shelter for a while! Give some love to our furry friends!

6. Art Therapy

Engaging in creative activities like painting, drawing, or even adult coloring can be a great way to release stress. Art allows individuals to express emotions that may be hard to put into words, offering a form of emotional release and introspection. The focus required to create something also acts as a form of mindfulness, helping to pull attention away from stressors and into the present moment

Conclusion

While stress is a natural and often unavoidable part of life, learning how to manage it effectively is crucial for maintaining both physical and mental health. Understanding the ways in which stress affects the body and brain can help you recognize the signs of chronic stress early. Additionally, incorporating unconventional stress-relief activities like rage rooms, boxing, or forest bathing into your routine can offer a refreshing alternative to traditional methods. Ultimately, it’s about finding what works best for you and making time for self-care in an increasingly busy world.

Remember, it's okay to take a break, and sometimes the most effective way to destress is to try something new and fun!