Everything We Know About the Rumoured Diet Behind Adele's Weight Loss Journey

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A post shared by Adele (@adele) on Oct 28, 2020 at 11:16am PDT

Adele all but broke the internet when she shared a photo of herself on Instagram back in May revealing her dramatic weight loss.

Now, after her recent appearance on Saturday Night Live, where she addressed her weight loss in her opening monologue, "I know I look really, really different since you last saw me," the Sirtfood Diet has been trending online.

The Sirtfood Diet is credited as the diet behind her 18kg transformation, and why wouldn't people be interested in it after seeing her results (and hearing that you can still enjoy things like dark chocolate and red wine).

After the spike, we decided to do a little digging to find out what's exactly involved in the Sirtfood Diet, here's what we know.

Related:

Adele Talks About Her Recent Weight Loss on SNL - "I Know I Look Really, Really Different"

What is the Sirtfood Diet?

Created by two UK nutritionists in 2016, the diet revolves around a group of proteins called sirtuins, which help to regulate your metabolism and reduce inflammation. By eating a diet of foods rich in a class of phytonutrients called polyphenols, it's said to increase the body's ability to burn fat by boosting the metabolism, resulting in weight loss, according to the ABC.

How Does it Work?

The diet works in two phases according to the ABC. Phase one works by restricting calorie intake in the first three weeks to just 4,200 kilojoules per day (or 1,000 Calories) and drinking only 'Sirtfood' green juices made from ingredients like kale, celery, rocket, parsley, matcha green tea and lemon juice. You're also allowed one Sirtfood meal, like a chicken and kale curry.

On days four to seven, you increase your intake of Sirtfood by adding another meal, so two to three green juices and one or two meals that total an energy intake of 6,300 kJ per day (or 1,500 cal). It's claimed that dieters could lose up to five kilos during this phase.

Then, for the following two weeks or phase two, is a maintenance phase where your total energy intake should range between 6,300-7,500 kJ per day (1,500-1,800 kcal) and consist of three Sirtfood meals, one green juice, and one or two Sirtfood snacks.

After three weeks of eating as above, it's recommended you continue to eat a "balanced diet" rich in Sirtfoods available from the Sirtdiet book, along with regular green juicing.

According to NineHoney, common Sirtfoods found in the diet are: apples, rocket, parsley, kale, turmeric, soy products, blueberries, strawberries, citrus fruit, Medjool dates, dark chocolate (85% cocoa), red wine, coffee, matcha green tea, onions, buckwheat and olive oil.

You had us at dark chocolate and red wine tbh . . .

So Does it Actually Work?

It's said that following an eating pattern such as this will result in sustainable weight loss over time. However, it's important to note that there is no scientific or medical studies that actually approve its effectiveness, only the authors' of the diet's claims based on anecdotal information from their own research and from personal testimonials.

While the Sirtfood diet doesn't sound too dissimilar to other low-calorie diets, it's best important to consult a health professional like a nutritionist or GP before cutting your calorie intake that dramatically.

Any diet that includes calorie restriction will ultimately work when done in conjunction with the right amount of exercise and training. However, these are often not sustainable long term and can be unhealthy, so please always consult a health professional first.

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Honey Mustard Chicken

This Honey Mustard Chicken is one of my most popular family meals right now…my whole family adores it. It’s really quick and easy to make and while the chicken is baking, I make a quick salad or veggie side to serve with it. This recipe skips the typical flour and has no cream so it…

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Beetroot Feta Croquettes

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Pork Shiitake Gyoza

These delicious Pork Shiitake Gyoza are like a little flavour bomb. I love the contrast of the crisp, caramelised base and the soft steamed tops and the dipping sauce makes this a heavenly meal or starter. Gyoza are a traditional Japanese cuisine, often served as part of a banquet. They are incredibly moreish so this…

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Crustless Sausage and Spinach Quiche

This Crustless Sausage and Spinach Quiche with Italian chicken sausage, spinach and cheese is an easy and healthy recipe for breakfast, brunch, or dinner.

Crustless Sausage and Spinach Quiche

Spinach and Ricotta Quiche and Chicken Quiche are so popular on my site, but I often get asked how to make it crustless. For this low-carb version, I made this with no crust, with chicken sausage and spinach plus I used some light cream to give the eggs more of a creamier custard texture, as most quiches have rather than a spongier baked egg texture. This turned out delicious! It’s so easy to make and is perfect for any meal of the day. For some more crustless quiche recipes, try my Crustless Quiche Lorraine and Crustless Broccoli Cheddar Quiche.

(more…)

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Wake up! What are your emotions really telling you?

Several years ago, I had a spiritual revelation four days into an intense silent retreat deep in the Spanish countryside. I was shown the difference between who I thought I was and who I really am. I was transported to the depths of my being, shown the reason for my own pain and witnessed the hidden pain of members of my family. This helped me to understand that there is a purpose to everything. That there is a meaning to life and everything that happens within it.

This was the spark that drove me to begin writing. I had always been told that I had a way of making complicated things sound easy. I knew that I wanted to write a book which brought together traditional psychology and modern awakening spirituality.

Having been a transpersonal therapist for more than twenty years, I have personally witnessed many people’s journeys of challenge, growth and self realisation. Working in a transpersonal way meant that I understood my client’s struggles, both from an academic psychological perspective and from a higher spiritual one. This helped me to realise that when we view life solely through the lens of our everyday ego – our unexamined, limiting mind – we suffer. But if we take a moment to step back, and view that same life from our higher self, we see that experience doesn’t happen to us, it happens for us.

Everything, I have come to understand, is intelligently designed to bring us back to our spiritual selves. To our creative essence. Yet we have to face challenges and struggles to transmute our pain, and bring light to the depths of our shadows, before we can discover and share our unique gifts with the world. It is this journey, which we all have to undertake, that often seems so daunting, confusing and overwhelming.

I wanted to write a book that would act as a companion guide on this journey. To write a book which reframed our difficult emotions, offered alternatives to our unhelpful coping mechanisms and shared insight into understanding why we need to face our pain in order to realise our highest potential.

I divided the book into two parts, with part one acting as my spiritually inspired philosophy, part two is a ‘quick reference’ section which dedicates a chapter to each common emotional state: from anger to anxiety and from vulnerability to guilt. In order to bring the material to life, I include case studies of clients who have passed through my doors over the years, quotes from inspiring thinkers and soul searching questioning, designed to engage the reader to pause and reflect as they navigate their self awareness pathway.

My aim was always to make the information accessible, relatable and easy to absorb. I was fortunate to get an inspiring endorsement from the author of the most widely used counselling model in the world, Professor Gerard Egan, who wrote the internationally acclaimed book ‘The Skilled Helper.’ His words are included in the foreword of the book. I’ll close with an excerpt from the back cover:

“In an age of increasing uncertainty and fear, we struggle to find a solid foundation for our lives. The author poses questions that many of us are scared to ask, guiding the reader to fresh learning and personal growth. His style is accessible; the ideas both profound and yet easily absorbed. Words of wisdom from an experienced professional - but more importantly from a fellow human being. This book will make you think. And feel. And change.” Jonathan Izard. Journalist, author and psychotherapist. 

If you would like to learn more please visit my website: www.chrisjpartridge.com or follow this link to find ‘Wake Up – What Are Your Emotions Really Telling You?’

words: Chris Partridge

 

 

 

 

 

 

 

 

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Food and Mood

We can all remember times when we ate too much and had to have a sleep, felt buzzed up on sugar or caffeine, felt weak or moody because we hadn’t eaten properly, or felt full of vitality having eaten some fresh nourishing food.

It is plain to see that what we eat affects how we feel, yet for some reason, it is not always the first place we think of looking when we don’t feel so good.

Traditionally, mental health issues were thought to occur as a direct result of some chemical dysfunction in the brain, so medical treatment was directed at the brain. More recent studies, however, have shown that mental disorders are not limited to the brain but are, in fact, ‘whole-of-body’ disorders, which are also influenced by the immune system and the gut microbiome, as well as by a whole variety of psycho-social reasons. Discovering the actual extent to which what we eat affects our mood and behaviour is a relatively new field of research, and recent studies are showing some amazing results.

One such study found that feeding violent prisoners healthy diets while in prisons reduced crime by 56% and by a whopping 80% when a multivitamin was added into the mix!

Likewise, in an experimental study of 3,000 incarcerated youths, snack foods were replaced with healthier options, and access to refined and sugary foods was dramatically reduced.

Over the 12-month follow-up there was a staggering:

• 100% reduction in suicides
• 75% reduction in the use of restraints
• 25% reduction in assaults
• 21% reduction in antisocial behaviour

In the Smiles trial by Felice Jackson, 67 participants with long-term clinical depression received dietary support for 12 weeks. During these weeks, they made small healthy tweaks to their diet, such as adding in more legumes, vegetables, fruits, olive oil and whole grains while reducing processed food.

After 12 weeks, 32% of the participants achieved full remission, meaning they were no longer considered depressed!! The people who improved their diets the most also had the most improvement in their depressive symptoms. Equally surprisingly and important to note, the cost of their food bill also went down!!

Obviously there are many factors that result in poor mental health but unlike most risk factors for depression including poverty, trauma and abuse, diet is something we can easily modify. Within the new field of Nutritional Psychiatry, researchers aim to identify nutrition-based approaches to preventing and treating mental disorders. A lot of this work is being done at the Food and Mood Centre in Australia.

How does diet impact our emotional health so much?

Well, the answer lies in the gut – microbiome – mental health triangle. The gut and brain have a 2-way communication system. And as we learn more about the 100 trillion micro-organisms which predominantly live in our gut, we are beginning to understand how they influence all aspects of our health, including brain chemistry and behaviour.

It turns out that as these bugs digest the plant fibre, which is indigestible to us, they create a host of by-products including vitamins, antioxidants, anti-inflammatory agents, hormones, and metabolites that regulate the immune system, and as the latest research is showing, command the CNS and brain.

It is primarily in the gut, not the brain, that these micro-organisms help convert tryptophan into serotonin, the ‘feel-good’ neurotransmitter. The gut produces more than 90% of the body’s serotonin! Other important hormones made in the gut that affect how we feel include:

• Dopamine, the motivation hormone
• Oxytocin, which looks after love, trust, and self-esteem
• Melatonin, the darkness hormone which encourages good sleep, and we all know how rubbish we feel when we don’t sleep well!

Looking after these gut micro-organisms is a key factor in good mental health, and the biggest thing that affects them is our diet.

To nourish our good bugs, we need to eat food from a wide variety of vegetables, legumes, and fruits as they contain the dietary fibre the bacteria and viruses like to digest. We also need to cut down on the foods that the good bugs don’t like, such as sugars and refined highly processed foods. Click here for a list of microbiome friendly foods.

Other big threats to our microbiome come from:

• Antibiotics, though sometimes necessary, they act as napalm to our microbiome village
• Over sterilisation, which is unavoidable right now given the COVID crisis

To help support the microbiome, especially after a course of antibiotics, good quality probiotics, which contain both the good micro bacteria and the food they like to eat, (known as prebiotics), can be taken.

Synergy Worldwide manufactures an all in one pre- and probiotic called ‘biome actives’. They have also formulated a ’21-day diet and supplementation’ programme, which helps get your gut back into balance.

Interestingly many people who have done this 21-day programme, myself included, not only experienced improved physical health and better digestion, but also felt an increase in energy, a deeper feeling of wellbeing, positivity, better sleep, and a reduction in feelings of anxiety.

For more information about Synergy’s 21-day programme or to register for a webinar held every other Wednesday evening about the microbiome and how to support it, please contact me.

What we eat matters on every level. So next time you go to eat something, why not pause a moment and ask yourself: “Does this nourish all of me, including those trillions of bacteria that are working tirelessly inside of me, to bring me good health?”

And if the answer is no, maybe chose something else instead.

words: Helen Prosper

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Baked Sweet and Sour Chicken

Baked Sweet and Sour Chicken is 1000x better than any takeout! It’s crispy on the outside, tender juicy on the inside and exploding with flavor. There is a reason why this is our favorite recipe on the blog!

This meal is going to blow your family away! We love to complete this meal with this dishes like Homemade Egg Rolls, Cream Cheese Wontons or Easy Fried Rice.

Sweet and Sour Chicken

I am going to keep this as short and simple as possible…you NEED to make this Sweet and Sour Chicken recipe. This recipe is number one for a reason, it’s absolutely incredible. We have yet to find any takeout restaurant beat this recipe.

The secret to the breading is the cornstarch, it makes such a huge difference and the flavor of the sauce is unbeatable. It will thicken as it cooks, coating the chicken perfectly. It’s also easy enough that you just might have to add this to your menu every week, it’s just that good! Easy take out at home!

Chinese Sweet and Sour Chicken Ingredients

Amazing restaurant quality sweet and sour chicken that you can make from home!

• Chicken Breasts: Use boneless, skinless chicken breasts for easy prep.
• Salt and Pepper: To taste
• Cornstarch:Creates a superb crunch
• Eggs: Well beaten to help the coating stick.
• Canola Oil: Just enough to give the chicken a quick fry for crispness.
• Sugar: It wouldn’t be sweet without the sugar
• Ketchup: Classic ingredient in the sauce
• White Vinegar and Apple Cider Vinegar: I like the combination of both.
• Soy Sauce: Sweet and sour wouldn’t have that classic flavor without the soy sauce
• Garlic Salt: Adds the perfect punch of flavor.

How to Make Sweet and Sour Chicken

1. Prep: Preheat oven to 325 degrees. Cut your chicken breasts into bite sized pieces and season with salt and pepper.
2. Dip: In separate bowls, place the cornstarch and slightly beaten eggs. Dip the chicken FIRST in the cornstarch and then coat in the egg mixture.
3. Flash Fry: Heat canola oil in a large skillet over medium high heat and cook chicken until brown but not fully cooked throughout. Place the chicken in a 9×13 inch dish.
4. Sauce: In a medium sized mixing cowl, combine sugar, ketchup, apple cider vinegar, white vinegar, soy sauce and garlic salt.
5. Bake: Pour over the chicken and bake for an hour. Stir every 15 minutes to coat them in the sauce.

Trust Me on these Tips

1. Method to the Madness: Make sure you first coat your chicken in the cornstarch and then the egg. This method makes the perfect breading for the chicken.
2. Fast: Do not cook the chicken all the way through before baking. You just want to get the chicken lightly brown on the outside, and then it bakes to perfection.
3. Low and Slow: Baking the chicken at a low temperature will not over cook the chicken. This helps to cook the chicken all the way through and thicken up the sauce.

Easy Sweet and Sour Chicken Tips

• Vinegar: You can use all Apple Cider Vinegar, but I wouldn’t use all White Vinegar, the flavor and zing will be different.
• Substitute: If you want a lighter vinegar flavor try Rice Vinegar, it’s still tangy but a little milder.
• Chicken: Cut the Chicken into even bite sized pieces so it’ll cook evenly. Using thighs might result in uneven cooking as light and dark meat cook differently.
• Pork: This recipe would also work perfectly with pork.
• Saucey:  If you like your dish saucey, double the sauce recipe and place half on the chicken and another half on the stove in a pot at a simmer for 8-10 min till thickened.
• Veggies: Feel free to add vegetables or even pineapple to the dish before baking.

Storing Leftovers

• Fridge: Place leftovers in an airtight container in the fridge for up to 3-4 days.
• Freezer: This can be frozen too. Just place in a freezer safe container or bag and freeze for up to 3 months.
• Reheat: Sweet and Sour Chicken is best reheated on the stove. Reheating it in the microwave can make the chicken rubbery and overcooked. Place leftovers in pan on the stove top and heat on medium heat, stirring often, till heated through.

More Amazingly Delicious Baked Chicken Dishes

• Baked Honey Sesame Chicken
• Firecracker Chicken
• Baked Orange Chicken
• Amazingly Easy Kung Pao Chicken
• Baked Sweet and Sour Chicken with peppers and pineapple

Print

Baked Sweet and Sour Chicken

Baked Sweet and Sour Chicken is 1000x better than any takeout! It's crispy on the outside, tender juicy on the inside and exploding with flavor. There is a reason why this is our favorite recipe on the blog! 

Course Main Course

Cuisine American, Asian American

Keyword baked sweet and sour chicken, sweet and sour chicken

Prep Time 20 minutes

Cook Time 1 hour

Total Time 1 hour 20 minutes

Servings 6 people

Calories 553kcal

Author Alyssa Rivers

Equipment

• Utopia Kitchen Cooking Knives
• Fine dine Mixing Bowls

Ingredients

• 4 Chicken breasts boneless, skinless chicken breasts
• Salt and pepper to taste
• 1 1/2 cup cornstarch
• 3 eggs beaten
• 1/4 cup canola oil
• 1 cup granulated sugar
• 4 tablespoons ketchup
• 1/4 cup white vinegar
• 1/4 cup apple cider vinegar
• 1 tablespoon low sodium soy sauce
• 1 teaspoon garlic salt

Instructions

• Preheat oven to 325 degrees. Cut chicken breasts into bite-sized pieces and season with salt and pepper.
• In separate bowls, place cornstarch and slightly beaten eggs. Dip chicken into cornstarch then coat in egg mixture.
• Heat canola oil in a large skillet over medium-high heat and cook chicken until browned. Place the chicken in a 9 x 13 greased baking dish.
• In a medium sized mixing bowl, combine sugar, ketchup, apple cider vinegar, white vinegar, soy sauce, and garlic salt. Pour over chicken and bake for 1 hour.
• I stirred the chicken every 15 minutes so that it coated them in the sauce.

Video

Notes

Updated on November 1, 2020 

Originally Posted on July 4, 2013

Nutrition

Calories: 553kcal | Carbohydrates: 66g | Protein: 35g | Fat: 15g | Saturated Fat: 2g | Cholesterol: 178mg | Sodium: 777mg | Potassium: 627mg | Fiber: 1g | Sugar: 36g | Vitamin A: 215IU | Vitamin C: 2mg | Calcium: 20mg | Iron: 1mg

 

 

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Sabbath Ramblings: Woke.

I was recently reading Andrew Murray's provoking book Absolute Surrender. It's a good book and well worth a read. Regarding

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Keto Butterscotch Bars

These easy keto butterscotch bars have the texture of a chewy oatmeal bar with no sugars or grains. Delicious low carb treats packed with keto friendly butterscotch chips and chocolate chips. This easy butterscotch bar recipe was my first crack at using the new Lily’s butterscotch flavored chips. Do I even need to tell you...

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What I Love This Week

Happy Halloween! Halloween has always been one of my favorite holidays—so much fun spooky, silly stuff, plus unlimited candy—but experiencing ...

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Crispy Parmesan Air Fryer Brussels Sprouts

Crispy Parmesan Air Fryer Brussels Sprouts are super easy, packed with flavor and have tasty golden crunch. This is going to be one of the best ways to get your kids to say “More Please!” when it comes to their veggies. These are just that good!

Brussel Sprouts are so fun to eat, especially when you have an incredible recipe to use them in.  Try them in these Awesome Bacon Wrapped Brussel Sprouts, Apple Bacon Brussel Sprout Salad and Roasted Maple Brussel Sprouts.

Brussel Sprouts Air Fryer

These are not your grandma’s brussel sprouts! Trust me! Cooking them in the air fryer creates a tender inside and the coating gives it a bursting with flavor crunchy golden crust. These are so good! It will change the way you see brussel sprouts forever.

It’s so easy and quick. Using an Air Fryer cuts the cooking time in half and makes it so much healthier because you can use less oil. Now you can get all the nutrition without choking them down. These are a perfect side dish for any meal, from spaghetti to fish to steak. Make these part of your side dish rotation.

What is an Air Fryer?

Air Fryers are a countertop appliance similar to a convection oven in that it circulates hot air to cook food. This process produces a crispy product without the added oil or extra calories of deep fat frying. It cooks at a high speed so it cooks faster than a convection or regular oven as well. It’s compact and won’t heat your whole kitchen either. It won’t sacrifice flavor even though it slashes fat and calories. It’s a total win.

Parmesan Brussels Sprout Recipe

• Brussel Sprouts: Cut the brussel sprouts in half
• Olive Oil: This is just to help the coating adhere to the sprouts
• Salt and Pepper: Just to taste
• Parmesan Cheese: Use grated parmesan for best results
• Panko Bread Crumbs: Panko is light and crisps nicely
• Italian Seasoning: The perfect flavor to go with the cheese

Making Brussels Sprouts in the Air Fryer

1. Combine: In a bowl combine the sprouts, oil and salt and pepper, toss gently to coat
2. Mix: In a separate bowl mix together the parmesan cheese, panko, and italian seasoning. Sprinkle half of the mixture on the brussel sprouts and toss.
3. Cook: Place the sprouts in the an even layer in the basket of your air fryer. Cook at 390 for 5 minutes. Open the fryer and toss the brussel sprouts with the rest of the topping. cook for an additional 5 min. till golden brown and tender.

Benefits of Brussels Sprouts

Brussels sprouts are part of the vegetable family that includes broccoli and cabbage, a cruciferous veggie. I personally love that they look like mini cabbage heads, they’re kinda cute. They are a super power house food with their high contents of vitamin C, and K and other minerals. They are best known for the high antioxidant compounds. Antioxidants reduce the oxidative stress in your cells and helps lower your risk of chronic disease.  So grab a bag of brussel sprouts and eat up to your health!The flavors brought on from roasting can be described as savory, slightly nutty, and even a tad sweet – especially the smaller sized sprouts.

Tips and Variations for the Best Air Fried Vegetables

• Seasoning: You can change up the seasoning for whatever your craving. Try cajun, mexican, spicy, or indian inspired spices to change up the flavor. It’s so versatile and easy to do.
• Don’t Crowd: The best tip for any food coming out perfectly from your air fryer is to make sure they have space around them, don’t over crowd, if you need to work in batches.
• Double: This is super easy to double for a crowd, again just work in batches.
• Toss: After cooking you can toss with more cheese if you desire
• Bread Crumbs: Panko or breadcrumbs work well in this recipe. You can ramp up the flavor with seasoned bread crumbs too.
• Storing: Keep leftovers in an airtight container in the fridge for up to 4 days. Reheat in the air fryer for 1-2 min, just till heated through, to restore their crispiness. It won’t be exactly the same but it should help.

More Ways to Eat Your Veggies

Veggies are just good for you and these recipes make them easy to eat!

• Parmesan Roasted Vegetables
• Roasted Autumn Vegetable Stuffing
• Zesty Tortellini Bacon Vegetable Salad
• Grilled Vegetable Kabobs
• Healthy and Easy Detox Soup

Print

Crispy Parmesan Air Fryer Brussels Sprouts

Crispy Parmesan Air Fryer Brussels Sprouts are super easy, packed with flavor and have tasty golden crunch. This is going to be one of the best ways to get your kids to say "More Please!" when it comes to their veggies. These are just that good!

Course Side Dish

Cuisine American

Keyword air fryer, air fryer brussels sprout recipe, air fryer brussels sprouts, brussels sprouts

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Servings 4 People

Calories 127kcal

Author Alyssa Rivers

Ingredients

• 1/2 pound Brussel sprouts cut in half
• 1 Tablespoon olive oil
• salt and pepper
• 1/2 cup parmesan cheese grated
• 2 Tablespoons panko bread crumbs
• 1 Tablespoon Italian seasoning

Instructions

• In a medium sized bowl add the Brussels sprouts, olive oil and sprinkle with salt and pepper.
• In a small bowl add the parmesan cheese, panko, and Italian seasoning. Sprinkle half of the mixture on the brussel sprouts and toss.
• Add the brussel sprouts in an even layer in the basket of your air fryer. Cook the brussels sprouts at 390 degrees for 5 minutes. Open the air fryer and toss the brussels sprouts with the rest of the topping. Cook for an additional 5 minutes or until golden brown and tender.

Nutrition

Calories: 127kcal | Carbohydrates: 10g | Protein: 7g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 9mg | Sodium: 251mg | Potassium: 258mg | Fiber: 3g | Sugar: 2g | Vitamin A: 546IU | Vitamin C: 48mg | Calcium: 201mg | Iron: 2mg

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Are bran flakes healthy?

A healthy and nutritious breakfast should kick-start your metabolism and boost your energy levels for the coming day. Cereals such as bran flakes are a popular choice for a quick breakfast, but are they a healthy choice? We’ve taken a look at the nutritional content of several popular bran flakes brands to discover if they […]

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5 Common Misperceptions About Seeing a Therapist, Straight From the Professionals

Society has come a long way in normalizing conversations about mental health, but stereotypes and misconceptions about therapy still exist, and these can be harmful to people considering treatment. The truth is there is no cookie cutter approach to therapy - the type of treatment you receive and the length of time you spend in therapy will depend on your needs. POPSUGAR spoke with two therapists to help dispel some common myths about therapy, so you can find the professional that's right for you and get on the path to feeling happier and healthier.

1. Going to therapy means admitting that there's something wrong with me.

This couldn't be further from the truth. "One of the most common reactions patients have in my office is feeling relieved when they find out they are not alone in feeling the way they do or they're not the only ones expressing these symptoms," Joanna Petrides, PsyD, a licenced clinical psychologist and assistant professor at Rowan University School of Osteopathic Medicine, told POPSUGAR. "Because we don't openly talk about psychological symptoms the way we discuss physical health symptoms, people really do think they are the only ones who feel depressed or anxious."

Finding out that you're not alone in your struggles can help you become more open and engaged, so you can do the work to overcome whatever is holding you back. "People seek out therapy for a number of reasons, including seeking clarity in some areas of life, working through complex emotions or experiences, learning new coping skills, or focusing on personal growth," Dr. Petrides said. "None of these reasons are a result of something being wrong with the individual."

Some of the shame people might feel about seeking therapy also stems from the judgement of friends and family. "Many families still carry stigmas when it comes to behavioural health symptoms and treatment, resulting in individuals refusing to talk about psychological and emotional difficulties with those closest to them," Dr. Petrides said. "They also feel conflicted about 'pouring my heart out to a stranger' because they were told to keep things quiet to the outside world." Try not to let other people's perceptions prevent you from getting the help you need.

Related:

I'm a Psychologist, and Here Are 5 Things I Often Think During Therapy

2. My symptoms aren't bad enough to warrant going to therapy.

Therapy is for everyone - but if you are experiencing troubling symptoms, it's important to be evaluated by a professional. Don't allow misperceptions about what treatment could be like to hold you back. "A very outdated view is that psychotherapy is reserved for severe symptomatology and therefore involves hospitalization and medication, which results in people putting off seeking care and trying to self-treat and self-medicate," Dr. Petrides explained. "Most of this seems to stem from a lack of knowledge about what psychotherapy is and how it can help."

She once again emphasised that psychotherapy can address a range of symptoms, situations, and barriers that hold people back. "There's no need to suffer in silence and underestimate the significance of what you're experiencing because you don't feel your experiences are worthy of treatment or you are caught up in the unknown of how therapy can help," Dr. Petrides said.

3. Therapy takes too long, and it's too expensive.

"Some people believe entering psychotherapy treatment is a lifelong process, requires years' worth of deep diving into early childhood and beyond, and costs a fortune," Dr. Petrides said. Some may even think that talking to a friend is just as helpful and more economical. "Truthfully, talking to a friend can actually cause more damage because friends usually hold a biased view of the situation in your favour and will often seek to make you feel better in the moment, but will not actually address the underlying issue(s)," Dr. Petrides explained. "So, you're likely to be repeatedly challenged by the same thing in the future."

She continued: "By seeking out professional care, you're going to address the psychological, emotional, and physical (yes, we carry our emotions physically, too) aspects of what you are struggling with - and relief does not take endless years of treatment to achieve." Dr. Petrides added that changes in insurance coverage have made therapy more accessible. If you don't have insurance, or you struggle to afford your copay, there are other steps you can take to get care.

4. All therapists are exactly the same.

Therapists are people. Just as no two people are the same, no two therapists are alike. "We come into the field with our own life experiences that shaped our worldview. Sprinkle in the many different schools of thought and varying degrees, and it can feel daunting to find the right one for you," Sophia Greenberg, MA, a licenced marriage and family therapist and owner of Building Mindful Connections LLC in Montclair, NJ, told POPSUGAR. "It has been said that the greatest predictor of success in therapy is the relationship between the therapist and the client. I often liken it to finding a mate. There is nothing wrong with shopping around."

That process is probably much simpler than you think. "The majority of therapists will offer a phone call at no charge as a brief consultation. During that call, feel free to ask away! Think of it as an informal interview where the client decides if they will hire this particular therapist," Greenberg explained. "Keep in mind though, all the formal training in the world does not mean this is a clinician that you will click with, and that is OK. We are all different in our approach, and so much is to be said for the authenticity and quality of the therapeutic relationship."

Related:

It's Not You, It's Me: How to Break Up With a Therapist When It's Just Not Working

5. Therapy is all about rehashing your childhood.

It isn't true that most people only talk about trauma from their childhood during therapy. "We've all seen the movies with a somewhat sad adult laying on a couch reliving each childhood trauma week after week. I've been in practice for over 17 years and this is not even close to my experience," Greenberg said. "In fact, the vast majority of clients come to therapy because they feel stuck in one or more facets of life, currently. While, occasionally, this can stem from maladaptive coping skills that were established as a child, once these patterns are identified and processed, the focus becomes incorporating new and healthier coping patterns into daily life."

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