Divine Concepts Counseling Inc.

Divine Concepts Counseling Inc. Divine Concepts Counseling is dedicated to healing and empowering individuals.

❤️ ABCs of Relationships Workshop ❤️Because relationships are the most important work we will ever do.We are wired for c...
01/30/2026

❤️ ABCs of Relationships Workshop ❤️
Because relationships are the most important work we will ever do.

We are wired for connection.
Yet so many of us were never taught how to do relationships well.

We love deeply…
We try hard…
And still feel stuck, disconnected, or repeating the same painful patterns — not because we’re broken, but because no one ever gave us the tools.

This workshop is about learning those tools.

💑 ABCs of Relationships Workshop

16 Hours of Intensive Couples Therapy 4 hours for 4 Weeks

📅 February 4, 2026 – February 25, 2026
🗓 Tuesdays
⏰ 4:00 PM – 8:00 PM

What This Workshop Is About:

This experience is designed to help couples truly understand what’s happening beneath the surface of their relationship.

You’ll learn:
✨ Communication styles (and why you hear things so differently)
✨ Core emotional needs
✨ Attachment patterns
✨ Boundaries & emotional safety
✨ Conflict resolution that builds connection instead of distance

These are practical, real-life tools you can start using immediately — not theory, not blame, not shame.

💛 Ideal for couples who want to:

✔ Strengthen an already good relationship
✔ Restore connection after disconnection or hurt
✔ Reset unhealthy patterns
✔ Build emotional safety, trust, and understanding

💲 Pricing:

• $575 per couple if paid upfront
• OR $100 per week

Healthy relationships don’t happen by accident.
They are built with awareness, skills, and intention.

If your relationship matters to you — and it does — this work is worth it. ❤️

👉 Message me for details or to reserve your spot. 352-391-2976

🌱 Toxic Shame WorkshopJanuary 29 – March 5Thursdays | 9:00 AM – 1:00 PMPrice: $575 is paid upfront or $100 per week. Fin...
01/19/2026

🌱 Toxic Shame Workshop

January 29 – March 5

Thursdays | 9:00 AM – 1:00 PM

Price: $575 is paid upfront or $100 per week. Financial assistance available upon request.

📍 Divine Concepts Counseling Office

15151 S. US Highway 441, Suite 100

Summerfield, FL

About the Toxic Shame Workshop

The Toxic Shame Workshop is a 6-week, 24-hour intensive therapeutic experience designed to help individuals identify, understand, and heal the deep-rooted patterns of toxic shame that silently shape their thoughts, emotions, behaviors, and relationships.

Toxic shame is the internal belief that “something is wrong with me” rather than “something happened to me.” It often develops through childhood wounds, trauma, neglect, abuse, abandonment, or chronic criticism—and it can quietly drive anxiety, depression, perfectionism, people-pleasing, addiction, relationship struggles, and low self-worth.

This workshop creates a safe, supportive, and structured environment where participants can finally uncover the origins of their shame and begin replacing false beliefs with truth, compassion, and emotional freedom.

What Participants Will Learn & Experience

✔ How to identify toxic shame vs. healthy guilt

✔ Understanding shame narratives and false core beliefs

✔ How shame fuels maladaptive coping behaviors

✔ Tools to interrupt shame cycles and emotional triggers

✔ Learning self-compassion and internal validation

✔ Rewriting your story with truth and emotional resilience

✔ Experiential exercises, guided reflection, and group support

This workshop is transformational, not surface-level. Many participants report increased confidence, emotional clarity, healthier boundaries, and deeper self-acceptance.

Why This Workshop Matters

Unresolved toxic shame keeps people stuck, emotionally, relationally, and spiritually. Healing shame is often the missing link when traditional therapy alone hasn’t brought lasting change. This workshop provides the time, depth, and tools necessary for real, lasting healing.

📞 Registration Information

➡ Register online:

🌐 www.DivineConcepts.net

➡ Or call:

📱 352-391-2976

Spots are limited to maintain a safe and effective group experience.

Get the support you need to overcome life's challenges. Professional counseling services for individuals, couples, and families.

🌱 Toxic Shame WorkshopJanuary 29 – March 5Thursdays | 9:00 AM – 1:00 PM📍 Divine Concepts Counseling Office15151 S. US Hi...
01/10/2026

🌱 Toxic Shame Workshop

January 29 – March 5

Thursdays | 9:00 AM – 1:00 PM

📍 Divine Concepts Counseling Office

15151 S. US Highway 441, Suite 100

Summerfield, FL

About the Toxic Shame Workshop

The Toxic Shame Workshop is a 6-week, 24-hour intensive therapeutic experience designed to help individuals identify, understand, and heal the deep-rooted patterns of toxic shame that silently shape their thoughts, emotions, behaviors, and relationships.

Toxic shame is the internal belief that “something is wrong with me” rather than “something happened to me.” It often develops through childhood wounds, trauma, neglect, abuse, abandonment, or chronic criticism—and it can quietly drive anxiety, depression, perfectionism, people-pleasing, addiction, relationship struggles, and low self-worth.

This workshop creates a safe, supportive, and structured environment where participants can finally uncover the origins of their shame and begin replacing false beliefs with truth, compassion, and emotional freedom.

What Participants Will Learn & Experience

✔ How to identify toxic shame vs. healthy guilt

✔ Understanding shame narratives and false core beliefs

✔ How shame fuels maladaptive coping behaviors

✔ Tools to interrupt shame cycles and emotional triggers

✔ Learning self-compassion and internal validation

✔ Rewriting your story with truth and emotional resilience

✔ Experiential exercises, guided reflection, and group support

This workshop is transformational, not surface-level. Many participants report increased confidence, emotional clarity, healthier boundaries, and deeper self-acceptance.

Why This Workshop Matters

Unresolved toxic shame keeps people stuck, emotionally, relationally, and spiritually. Healing shame is often the missing link when traditional therapy alone hasn’t brought lasting change. This workshop provides the time, depth, and tools necessary for real, lasting healing.

📞 Registration Information

➡ Register online:

🌐 www.DivineConcepts.net

➡ Or call:

📱 352-391-2976

Spots are limited to maintain a safe and effective group experience.

Get the support you need to overcome life's challenges. Professional counseling services for individuals, couples, and families.

01/06/2026

🌱 Upcoming 2026 Intensive Therapy Workshops

Invest in Your Mental & Emotional Health This Year

At Divine Concepts Counseling, we believe healing happens when insight meets action. Our workshops are designed to go deeper than traditional weekly therapy—offering focused, life-changing intensive work in a supportive, safe environment.

Below are our upcoming 2026 workshops, including dates, pricing, and what you can expect from each experience.

🔗 Toxic Shame Workshop – “Breaking the Toxic Chain”

24 Hours of Intensive Therapy | 6 Weeks

Pricing:
• $575 if paid upfront
• OR $100 per session (6 weeks)

Dates & Time:
📅 January 29, 2026 – March 5, 2026
🗓 Thursdays | ⏰ 9:00 AM – 1:00 PM

What This Workshop Is About:
This powerful 6-week intensive is designed to help you identify, understand, and break free from toxic shame patterns that keep you stuck in self-criticism, people-pleasing, perfectionism, and emotional disconnection. Participants learn how shame was formed, how it impacts relationships and identity, and how to replace it with truth, self-compassion, and internal validation.

✨ This workshop changes lives.

❤️ ABCs of Relationships Workshop

16 Hours of Intensive Couples Therapy | 4 Weeks

Pricing:
• $575 per couple if paid upfront
• OR $100 per week

Dates & Time:
📅 February 4, 2026 – February 25, 2026
🗓 Tuesdays | ⏰ 4:00 PM – 8:00 PM

What This Workshop Is About:
This workshop helps couples understand the core foundations of healthy relationships, including communication styles, emotional needs, attachment patterns, boundaries, and conflict resolution. Couples gain practical tools they can immediately apply to deepen connection, reduce conflict, and build emotional safety.

💑 Ideal for couples who want to strengthen, restore, or reset their relationship.

🌊 Overcoming Anxiety Workshop

4 Hours of Intensive Therapy

Pricing:
• $150

Upcoming Dates & Times:
📅 February 10, 2026 – Tuesday | ⏰ 4:00 PM – 8:00 PM
📅 March 1, 2026 – Sunday | ⏰ 2:00 PM – 6:00 PM
📅 April 19, 2026 – Sunday | ⏰ 2:00 PM – 6:00 PM

What This Workshop Is About:
This intensive workshop helps participants understand anxiety at its root—how it affects the body, thoughts, and emotions. You’ll learn grounding techniques, nervous system regulation tools, and practical strategies to reduce anxious spirals and regain a sense of calm and control.

🧠 Learn how to work with your nervous system instead of fighting it.

🌸 Embrace & Evolve – Emotions Workshop

How to Identify & Process Your Emotions
4 Hours of Intensive Therapy

Pricing:
• $150

Upcoming Dates & Times:
📅 February 1, 2026 – Sunday | ⏰ 2:00 PM – 6:00 PM
📅 March 4, 2026 – Wednesday | ⏰ 4:00 PM – 8:00 PM
📅 April 12, 2026 – Sunday | ⏰ 2:00 PM – 6:00 PM

What This Workshop Is About:
Many people were never taught how to identify or process emotions—leading to anxiety, depression, physical symptoms, and emotional shutdown. This workshop teaches you how emotions work, how to safely process them, and how unexpressed emotions impact mental and physical health.

🌱 Learn how to feel without fear—and grow through emotional awareness.

01/05/2026

🎄✨ Christmas in January – Women’s Group Gathering ✨🎄 Thursday January 8

Because it’s never too late to celebrate connection, joy, and sisterhood 💕

Join us for Christmas in January at Divine Concepts Counseling
📍 15151 S. US Highway 441, Suite 100, Summerfield, FL

🌟 All women are welcome 🌟

We’re hosting a fabulous turkey feast, fun games, lots of laughter and excitement, and meaningful women-bonding time in a warm, welcoming space.

🎁 Gift Exchange
Please bring a gift valued between $10–$20
Theme: Self-Care 🕯️📖🧴💆‍♀️
Let’s celebrate caring for ourselves while enjoying the spirit of Christmas together.

This is a time to relax, connect, and simply enjoy being surrounded by supportive women in community. Come as you are and bring a friend if you’d like!

💖 We can’t wait to celebrate with you 💖

01/03/2026

Christmas in January 🎄🌲🎅

🎄 Women’s Group Christmas Party + Open Invitation 🎄

Our Women’s Group at Divine Concepts is getting together for a joyful Christmas celebration, and everyone is invited, especially if you’ve been thinking about checking us out!

💚 About Our Women’s Group:
We meet every Thursday from 6:30–8:30 PM and are a tribe of women supporting women, a safe, encouraging space for connection, growth, laughter, and real life.
✨ It is a FREE support group
✨ We are currently accepting new participants
✨ You don’t have to commit long-term, you can simply join us for the Christmas party!

🎁 Christmas Party Details:
• 🎅 Ugly Sweater Contest (have fun with it!)
• 🎁 Self-Care Gift Exchange ($10–$20)
Optional — bring a gift if you’d like, but no pressure!
• 🎲 Lots of games, laughter, and fun

🍽️ Food we’ll be enjoying:
Turkey, dressing, potatoes & gravy, green bean casserole, corn casserole, relish trays, pies, and drinks.
👉 If you want to bring something extra, feel free to comment and let the group know — but please don’t feel obligated.

👯 Bring a friend… or several!
Seriously — the more the merrier. Just bring yourself and anyone you’d like to invite. This is a relaxed, welcoming night focused on connection and joy.

📍 Location:
Divine Concepts
15151 S US HWY 441 suite 100
Summerfield, Fl 34491

352-391-2976

📣 Please share this post on your page and help us spread the word. Let’s keep building a community where women feel seen, supported, and encouraged.

🌟 Let’s get our tribe flourishing this year.
We would love to celebrate with you! 💚🎄✨

✨ Happy New Year from Divine Concepts Counseling ✨As we step into a new year, we are reminded that growth doesn’t requir...
12/31/2025

✨ Happy New Year from Divine Concepts Counseling ✨

As we step into a new year, we are reminded that growth doesn’t require perfection, only willingness. A willingness to reflect, to heal, to learn, and to keep showing up even when the journey feels hard.

This new year is not about becoming someone new, but about returning to who you truly are,whole, worthy, and deeply loved by God. Whether you’re carrying hope, grief, uncertainty, or faith-filled expectation, you don’t have to walk into this year alone.

At Divine Concepts Counseling, we remain committed to creating a safe space for healing, self-awareness, emotional growth, and restoration. One step at a time. One honest moment at a time. Grace over shame. Progress over perfection.

May this year bring clarity where there has been confusion, peace where there has been anxiety, and renewed strength for whatever lies ahead.

Here’s to healing, hope, and a new beginning.

Divine Concepts Counseling

🎄 A Christmas Message from Divine Concepts Counseling & Divine Concepts Freedom 🎄This Christmas season, we want to pause...
12/25/2025

🎄 A Christmas Message from Divine Concepts Counseling & Divine Concepts Freedom 🎄

This Christmas season, we want to pause and say thank you.

Thank you for trusting us with your stories, your struggles, your healing, and your hope. It is truly an honor to walk alongside you in the work of growth, restoration, and emotional wellness.

At Divine Concepts Counseling and Divine Concepts Freedom, our heart has always been the same:
to make mental health care accessible, compassionate, and rooted in hope, and to remind every person that they are seen, valued, and never alone.

As we celebrate the birth of Christ, we are reminded that light entered the world in a quiet, humble way, and that light still brings healing, peace, and renewal today. We pray this season brings you moments of rest, reflection, and connection, even if life feels heavy right now.

May your Christmas be filled with peace that surpasses understanding, and may the coming year bring continued healing, growth, and freedom.

From our hearts to yours,
Merry Christmas and a blessed New Year.

Divine Concepts Counseling & Divine Concepts Freedom

12/24/2025

💛 A Simple Way You Can Help Our Mission Grow 💛

At Divine Concepts, our heart has always been clear:
✨ to make mental health counseling affordable, accessible, and welcoming to everyone, regardless of their financial situation.

If you’ve worked with us, attended a group, participated in a workshop, or felt supported in any way, we would be incredibly grateful if you would take a moment to leave us a Google review.

Reviews:
• help others feel safe taking the first step
• help reduce stigma around mental health
• help us reach more people who need support

Your voice truly matters and helps us continue this mission.

Thank you for being part of our community and for helping us bring hope, healing, and freedom to others. 🤍
HTTPS://www.divineconceptscounseling/review

11/27/2025

✨ A Thought for Thanksgiving✨

I want to share something powerful with you today. It’s a story about Viktor Frankl and yes, it’s long, but it is so worth reading. His story carries a truth that has the power to change your life if you let it.

Frankl survived the unimaginable in the concentration camps, not because he could change his circumstances, but because he discovered something life-changing:

We cannot control what happens to us, but we can always control how we choose to respond.

That truth is the key to overcoming anxiety, depression, fear, disappointment, and so many struggles we all carry. Anxiety grows when we try to control outcomes we were never meant to control. Depression deepens when we believe our circumstances define our worth or our future.

But freedom begins the moment we realize this:
Our response is our power. Our response is our choice. Our response is where our peace is found.

No matter what storm you’re facing…
No matter what someone else chooses…
No matter what life throws your way…
You still hold the most powerful thing in your hands, your response.

When you shift your focus from controlling the situation to controlling your response, everything changes. This is where strength grows. This is where peace settles in. This is where happiness becomes possible again.

So as you read Frankl’s story, let it encourage you.
Let it remind you that even in the hardest moments, there is hope… because your response is something no one can ever take from you.

💛 You are stronger than you think, and you have more choice than you realize.

You Can Change Your Response To Situations

They tattooed a number on his arm and burned his life's work in front of him—but what the N***s destroyed became the one idea that would teach millions how to survive their darkest moments.

Vienna, 1942. Dr. Viktor Frankl had a choice that would haunt him forever: escape to America with his visa, or stay with his elderly parents who had no way out.
He was 37. A brilliant psychiatrist. Years of research sewn carefully into his coat lining—a manuscript that would revolutionize how we understand the human mind.
He chose to stay.

Within months, the Gestapo came for all of them. The train doors opened to Auschwitz.
Guards ripped open his coat, searching for valuables. Found only papers covered in dense handwriting. They laughed. Threw his manuscript—years of work, his entire professional legacy—into the fire. Stripped him. Shaved him. Tattooed his arm: 119104. Viktor Frankl the psychiatrist no longer existed. Only a number remained.
But here's what those guards couldn't understand: you can burn a man's papers, but you cannot destroy what he knows. And what Viktor Frankl knew about the human mind would keep him alive—and eventually change the world.

In the camps, he began noticing something the SS doctors whispered about.
Men weren't just dying from starvation or typhus or beatings—though those killed thousands daily. They were dying from something invisible. Something that happened in the mind first, then the body. They were dying from hopelessness.
The moment a prisoner gave up—truly surrendered inside—his body would collapse within days. You could see it in their eyes first. The light going out. Then the body followed. But other prisoners, equally starved and brutalized, somehow endured.
What separated the survivors from the dying? Not strength. Not youth. Not luck.
The survivors had something to live FOR. A wife they needed to find. A child waiting somewhere. Unfinished work that mattered. A promise they'd made. A why that was stronger than the suffering. So Viktor Frankl began a quiet experiment—not in a laboratory, but in hell itself. He would approach men on the edge of collapse and whisper questions: "Who needs you to survive this?" "What work did you leave unfinished?" "What will you tell your grandchildren about this someday?"
He had no food to offer. No medicine. No way to ease their physical agony.
But he offered something the N***s couldn't confiscate: a reason to see tomorrow.
One man remembered his daughter's smile. Held that image. Survived to find her.
Another kept working on a scientific problem in his mind. Survived to solve it.
Viktor himself survived by mentally reconstructing his destroyed manuscript—paragraph by paragraph, in the darkness after 20-hour labor shifts.
The N***s burned his papers. But the ideas lived in his mind.

April 27, 1945. Liberation. Viktor Frankl walked out of Dachau weighing 85 pounds. Barely alive. Then he learned the truth: His wife Tilly—murdered in Bergen-Belsen. His mother—murdered in Auschwitz. His brother—murdered in Auschwitz. His father—dead in Theresienstadt. Everyone he'd stayed to protect was gone.
He had every reason to give up. Every reason to believe that survival was pointless, that meaning was a lie. Instead, he sat down and did something extraordinary. Nine days. In nine days, he poured out the entire manuscript from memory—the one the N***s destroyed three years earlier. But this version was different. This wasn't theory anymore. This was proof. He'd tested his ideas in the one place where everything else was stripped away. Where hope should have been impossible. And he'd proven they were true. He called it Logotherapy—therapy through meaning. The core idea was devastatingly simple: Humans can endure almost anything if they have a reason why.
He borrowed words from Nietzsche: "He who has a why to live can bear almost any how." But Viktor Frankl didn't just quote it. He lived it. In Auschwitz. In Dachau. In places where meaning should have died.

The book was initially called "...Nevertheless Say Yes to Life." Later, in English: "Man's Search for Meaning." Publishers rejected it. "Too dark," they said. "Who wants to read about concentration camps?" But slowly, the book found its readers. Therapists recognized profound truth in it. People in despair found hope in it. Cancer patients facing death. Veterans with PTSD. People in prison. People who'd lost everything. People sitting alone at 3 AM unable to find a reason to keep going. They read Viktor Frankl's words and discovered something revolutionary: Their suffering could have meaning. Not because suffering is good—but because even in suffering, we choose what it means. The impact was seismic.
Today, "Man's Search for Meaning" has sold over 16 million copies in 50+ languages. The Library of Congress named it one of the ten most influential books in America.
But numbers don't tell the real story. The real story is the countless people whose names we'll never know who picked up this book when they couldn't find a reason to continue—and found one.

Because Viktor Frankl proved something the N***s tried to disprove:
You can strip everything from a human being—freedom, family, food, future, health, hope—and one final freedom remains: The freedom to choose what it all means.


You cannot always control what happens to you. But you can always, always choose what you make of it. The N***s tried to reduce Viktor Frankl to a number. They failed. Because prisoner 119104 walked out of those camps with something more powerful than any manuscript: the lived knowledge that meaning is the one thing no one can ever take away.

Viktor Frankl died in 1997 at age 92. But right now, somewhere:
In a hospital room, someone facing a terrifying diagnosis is reading his words and choosing to fight. In a therapist's office, someone is discovering their depression doesn't have to be meaningless. In a quiet bedroom at 3 AM, someone barely holding on is reading this line: "When we are no longer able to change a situation, we are challenged to change ourselves." And they're deciding to hold on one more day. That's not just a book. That's not just theory. That's a man who lost everything teaching the world that meaning survives when nothing else does.

The N***s gave him a number. History gave him immortality. The manuscript they burned became the book that saved millions. The identity they tried to erase became a light still guiding people through darkness. The man they tried to reduce to nothing proved that humans can never be reduced to nothing—as long as they can find a reason why. Prisoner 119104 didn't just survive Auschwitz. He transformed the worst of human evil into humanity's greatest wisdom about resilience. He turned suffering itself into a source of healing.

Find your why. Hold onto your why. Let your why carry you through the darkness.
Because if Viktor Frankl could find meaning in Auschwitz, you can find meaning in whatever you're facing right now. Not because your pain doesn't matter. But because YOU get to decide what your pain means. That's the freedom no one can ever take away. That's the gift prisoner 119104 gave the world.

Wishing you a Blessed and Joy-Filled Thanksgiving!At Divine Concepts Counseling and Divine Concepts Freedom, we are grat...
11/27/2025

Wishing you a Blessed and Joy-Filled Thanksgiving!

At Divine Concepts Counseling and Divine Concepts Freedom, we are grateful for the honor of supporting you in your mental, emotional, and spiritual wellness. This year, I am especially thankful for the strength, resilience, and hope each of you bring to your healing journey.

May God surround you with His comfort, fill your heart with gratitude, and remind you that you are fearfully and wonderfully made.

11/22/2025

Are you a stress or emotional eater?Here is your answer:

Why the Brain Wants Dopamine:

1. Dopamine = the motivation and reward chemical

Dopamine is a neurotransmitter that your brain uses to create feelings of:
• Pleasure
• Motivation
• Reward
• Relief

It’s not just about feeling good, it’s about anticipating feeling good.
Dopamine is released before you eat, scroll, shop, or engage in anything rewarding.
This is why people describe cravings as “powerful”: the dopamine surge is already happening.

2. Why the brain “pushes” for dopamine

Dopamine is tied to survival pathways.
Your brain evolved to repeat anything that:
• Reduced stress
• Reduced pain
• Increased comfort
• Gave fast energy

Food,especially sugary, salty, or high-fat food,creates a big dopamine release very quickly.
So the brain forms a loop:

Stress → tension → dopamine craving → comfort food → temporary relief.

Over time, the brain learns:

“When I’m stressed, food brings me down from the ledge. Do that again.”

This becomes a push-pull cycle:
• The prefrontal cortex (the logical, adult part of the brain) says:
“Don’t eat the chips. You’re not hungry.”
• The limbic system (the emotional survival part of the brain) says:
“But this makes us feel better immediately.”

Stress weakens the prefrontal cortex,
while dopamine cravings strengthen the limbic system.

This is why emotional eating feels compulsive, automatic, and urgent.

Why Stress Makes You Want to Eat

When stressed:
• Cortisol rises
• Blood sugar drops
• The brain searches for FAST COMFORT and FAST ENERGY
• Dopamine pathways activate
• The body urges you to do whatever brought relief before

This is not a lack of willpower. This is neurobiology.

How to Stop Turning to Food When Stressed

These strategies work because they address the root cause, the dopamine cycle, not just the behavior.

Step 1: Understand the craving window (90 seconds)

A craving peaks and fades within 90 seconds if you don’t feed it.

When you can surf the urge for 90 seconds, the brain resets.

What to do:
When the urge hits, say:

“This is a craving. It will pass.”

Then do one of the 90-second tools below.

Step 2: Give your brain dopamine from OTHER sources

You don’t stop needing dopamine, you replace the source.

Here are fast, science-backed alternatives that release dopamine, lower cortisol, and calm the nervous system:

1. Movement (even 30 seconds)

Marching in place, stretching, shaking out arms, brisk walking.
Movement triggers dopamine, serotonin, AND endorphins.

2. Cold water on the face or wrists

Activates the diving reflex → instant nervous-system reset → reduces emotional intensity.

3. Deep breathing (4–6 breathing)

Breathing out longer than you breathe in activates the vagus nerve → lowers cortisol.

4. Sensory stimulation

Rub lotion, hold an ice cube, use aromatherapy.
Shifts the brain out of survival mode.

5. Connection

Text someone. Hug someone.
Oxytocin lowers the brain’s dopamine hunger.

6. Music

Fastest natural dopamine booster.

7. Sunlight

10 minutes = measurable dopamine and serotonin increase.

These are not “healthy habits”, they are replacement dopamine hits.

Step 3: Name the stressor before you eat

Emotional eating often happens because the brain doesn’t know what to do with the emotion.

Say out loud:
• “I’m overwhelmed.”
• “I’m lonely.”
• “I feel out of control.”
• “I need comfort.”

Naming the emotion reduces its intensity by up to 50% (“name it to tame it”).

Step 4: Eat with intention instead of impulse

If you truly want the food, make it a choice, not an escape.

Say:

“I’m choosing this food, not reacting to stress.”

When the brain has permission, the compulsion weakens.

Step 5: Build a “Comfort List”

Create a list of 10+ things that soothe you without food.

Examples:
• Hot shower
• A soft blanket
• Going outside
• Journaling
• Calling a trusted person
• Coloring
• Prayer or scripture
• Breathing with hand on heart
• Watching a funny video

Put this list on your phone or fridge.

When stress hits, you pick one item BEFORE turning to food.

Step 6: Don’t restrict food too hard

Severe dieting lowers dopamine and increases cortisol.
This intensifies cravings.

Balance, not rigidity,is the key.

Step 7: Address the root emotional need

Ask yourself:
• “What am I really needing right now?”
• “Is it comfort? Rest? Validation? Safety? Control? Relief from overwhelm?”

Food is often a substitute for an unmet need, not the actual need.

Stress eating is a dopamine-driven survival response, not a character flaw.

The goal is not to fight dopamine…
it’s to give your brain healthier dopamine sources, regulate your emotions, and interrupt the loop.

Address

15151 S US Highway 441, Suite 100
Summerfield, FL
34491

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