

When you hear the word trauma or trauma counseling what comes to mind? It is common for people to hear the word trauma and think of those one-time catastrophic events (car accidents, assault, robbery, natural disasters, etc.) that result in major injuries like broken bones, head injuries, or lacerations, and symptoms of post traumatic stress disorder such as flashbacks, nightmares, hypervigilance, increased startle response, etc. This perception of trauma causes people to minimize their suffering and postpone receiving treatment that helps them heal and increase their quality of life.
So, what is trauma, and who experiences it? Trauma is anything that overwhelms the mind and body and happens too fast, too soon, or too much. It causes physiological, neurological, chemical, and hormonal changes that impact memory and cognition; often resulting in:
“Big T” traumas, like those catastrophic events listed above, are the most obvious and lead people to seek treatment to help them learn to cope and move past the event. “Little t” traumas are the things we experienced regularly throughout our lives that we may have been conditioned to accept as part of life or growing up. Some of these experiences may include:
This does not mean that everyone who has experienced these things is traumatized. Traumatization is dependent on several biological and environmental factors that influence perception and physiological regulation.
What kind of help is there? Trauma is a multifaceted and complex phenomenon that traps itself in the body and the brain keeping you in survival mode at a physiological level. Trauma treatment is an evidence-based technique that walks you through specific stages of treatment to ensure a felt-sense of safety, agency, and autonomy, empowering the client to take control of their lives leaving the past in the past. Certified trauma specialists and professionals can help unlock the trauma trapped in your brain, muscles, nervous system, and adrenal/endocrine system so that you can feel safe in your body and the world. Some of the effective treatments include but are not limited to:
EMDR (Eye Movement Desensitization and Reprocessing) targets upsetting life experiences that have not been stored properly in memory areas of the brain and are triggered more easily by similar events or negative personal beliefs. Unprocessed or blocked traumatic memories need help from therapies such as EMDR to become processed or unblocked.
IFS (Internal Family Systems) is an approach to psychotherapy that identifies and addresses multiple sub-personalities or families within each person’s mental system.
Sensorimotor psychotherapy (SP) integrates the body and movement into traditional talk therapy to address and heal ongoing psychological and physical difficulties.
Narrative Exposure Therapy: With the guidance of the therapist, a patient establishes a chronological narrative of their life, concentrating mainly on their traumatic experiences, but also incorporating some positive events. It is believed that this contextualizes the network of cognitive, affective and sensory memories of a patient’s trauma. By expressing the narrative, the patient fills in details of fragmentary memories and develops a coherent autobiographical story. In so doing, the memory of a traumatic episode is refined and understood.
Cognitive Processing Therapy (CPT) is a short term evidence-based treatment for PTSD and other related disorders. CPT is based in cognitive theory and helps individuals to recognize the impact that the traumatic event has had on their thoughts and beliefs, feelings and behaviors.
If you experience any of the following it may be beneficial for you to see a professional who can help you sort through your experiences and move forward in life:
If you are experiencing any of these symptoms, reaching out to a professional can help you determine if trauma therapy is right for you.
Written by Autumn Walsh, MSW. Autumn is accepting patients at our Pittsburgh location as well as online.
Fill out the form below or contact us at 412-322-2129 to begin trauma counseling.
References:
Centers for Disease Control and Prevention. (2020, September 17). Infographic: 6 guiding principles to a trauma-informed approach. https://www.cdc.gov/cpr/infographics/6_principles_trauma_info.htm
Levine, P. A. (1997). Waking the tiger: Healing trauma: The innate capacity to transform overwhelming experiences. North Atlantic Books.
American Psychological Association (2017, July 31). https://www.apa.org/ptsd-guideline/treatments/narrative-exposure-therapy
Psychology Today (2022, May 20). https://www.psychologytoday.com/us/therapy-types/internal-family-systems-therapy
Bartella, A. (2011, October). Sensorimotor psychotherapy: A somatic path to treat trauma. The Trauma & Mental Health Report. Retrieved from https://trauma.blog.yorku.ca/2011/10/sensorimotor-psychotherapy-a-somatic-path-to-trauma-treatment/
In more recent years, studies have been emerging that focus on the possible connection between gut health and mental health disorders, including anxiety and depression. The microbiome makes up all microorganisms in the human body. The microbiota encompasses all the microorganisms in a particular location, such as the GI tract. These together are developed while in the womb. During this time, early nutrition can play a role in shaping the developing gut microbiota. This helps with the development of various healthy bacteria.
As solid foods are introduced to infants, the microbiome is exposed to many different energy substrates, creating and developing our metabolism along with new variations of bacteria that make up the gut. It is difficult to determine what a normal microbiome consists of given the environmental, seasonal, and health status of an individual. Although, what we eat can determine what type of bacteria are predominantly present. This can also be directly linked to inflammation of the GI tract, placing stress on the microbiome. This can result in the release of cytokines and neurotransmitters. Elevated blood levels of these pro-inflammatory markers increase the permeability of the blood-brain barrier. Their release influences brain function, leading to anxiety and depression.
Pro-inflammatory cytokines are also important stimulators of the hypothalamic-pituitary-adrenal axis (HPA). The hypothalamus releases various hormones, one in which stimulates the adrenal release of cortisol, a known stress hormone. Cortisol stimulates a pro-inflammatory response, leading to a dysregulation of the HPA axis, resulting in symptoms of depression and anxiety.
When the human microbiome is challenged with dietary changes, coupled by stress, or maybe a course of antibiotics, the physiology of the normal microbiome changes. When there is a loss of beneficial bacteria, this can trigger a pro-inflammatory response and weaken the intestine. This can lead to increased intestinal permeability and allow bacteria to leak through, leading to detrimental effects on our bodies, which can be demonstrated in diseases such as irritable bowel syndrome (IBS), and mental health disorders such as anxiety and depression.
Probiotics, living microorganisms of yeast and bacteria, have been utilized as supplements for aiding in reducing symptoms of anxiety and depression. Primarily, they have been studied in the suppression of cytokines, noting improved intestinal barrier integrity. This promotes a decrease in inflammatory response. As a result, adding a probiotic to your daily regimen could help reduce pro-inflammatory hormones, especially in individuals suffering from chronic inflammation.
Although, there is no FDA regulation pertaining specifically to probiotics, and ultimately, no dosage recommendations. Until more research behind the use of probiotics as therapy for anxiety and depressive disorders is available, probiotics cannot be considered a reliable treatment method as compared to psychiatric medications.
When it comes to diet, various components in food can help reduce inflammation. Consider foods that are high in fiber, omega-3s found in fish, oils, and leafy greens, polyphenols (plant chemicals) found in fruits such as berries, and unsaturated fats found in almonds and flaxseeds. All of these foods can be incorporated into your daily diet to help reduce inflammation and promote a healthy gut and microbiota!
This article was written by our Registered Dietitian, Kali Alrutz
Call us at 412-322-2129 or fill out the form below to get started with Nutrition Counseling. Nutrition Counseling is covered by Insurance.
Sexual intimacy plays an important role in our lives. The benefits of a healthy sex life have been linked to stress reduction, improved sleep, immune health, pain reduction, increased self-esteem, and increased closeness to a sexual partner; all-important aspects in living our happiest best lives! Sounds easy enough, have sex and be happy, right? Unfortunately for many, it is not that easy! Myths and misconceptions surrounding sexual intimacy have caused great personal and interpersonal suffering among us for hundreds of years; while stigma, shame, and socialization have created barriers to seeking professional guidance. This detrimental cycle can repeat itself causing conflict in relationships, increased stress, resentment, shame, mental health illness, and poor self-esteem in those who wish for sexual connection with others. Sex therapy can help.
But what is sex therapy and how can it help? Sex therapy provides a compassionate safe space to explore and address medical, psychological, personal, interpersonal, and systemic factors impacting sexual satisfaction. It is a type of talk therapy that helps individuals and/or couples move past physical and psychological challenges and develop fulfilling and pleasurable sexual relationships. Sex therapy addresses your beliefs, experiences, feelings, and concerns using evidence-based techniques in collaboration with the client to help you reach your goals and decrease stress. Some of the sexual concerns addressed in sex therapy include erectile dysfunction, premature ejaculation, delayed ejaculation, paraphilias, desire/interest/arousal concerns, and pelvic pain disorders. Sex and porn addiction are other concerns often addressed by sex therapists. Sexual preferences, kink, and poly communities and those with ‘non-traditional’ relationships can find a safe space to share with sex-positive, compassionate and accepting practitioners.
While disagreements about sex are common and normal phenomena, the following may indicate the need to seek professional help from a sex therapist:
Tips to decrease sexual anxiety:
If you are interested in Sex Therapy, please fill out the form below or call us at 412-322-2129.
Written by: Autumn Walsh (she/her), MSW
References:
Center for Women’s Health. (2021). Center for Women’s Health. OHSU. https://www.ohsu.edu/womens-health/benefits-healthy-sex-life#:~:text=Better%20immune%20system,Decreased%20depression%20and%20anxiety
Hertlein, K. M., Gambescia, N., & Weeks, G. R. (2020). Systemic sex therapy. Routledge.
Holland, K. (2018, June 27). Sex therapy: Couples, techniques, and what does a sex therapist do? Healthline. https://www.healthline.com/health/sex-therapy#how-to-know-if-youneed-it
Stritof, S. (2022). How important is sex in a relationship? Verywell Mind. https://www.verywellmind.com/why-should-you-have-sex-more-often-2300937#:~:text=Sex%20can%20have%20a%20variety,immunity%2C%20and%20better%20cardiac%20health.
If you have recently answered ‘yes’ to a marriage proposal, then along with the rush of planning your version of the perfect wedding you also may also be considering whether you should be going to premarital counseling. Premarital counseling is a form of couples therapy that emphasizes wellness. Our counselors have put together a list of questions to ask before marriage to determine if it makes the wellness grade for relationship health, this will help you and your partner to understand some parts of your relationship in a deeper way.
Don’t be afraid to feel a little uncomfortable, these are questions for couples that you wouldn’t normally think about but that also is what makes them especially powerful— to assess the strengths and various qualities of your unique partnership. This does not replace premarital counseling but it does help you each to examine your relationship in a mindful and healthy way.
Questions to Ask Before Marriage
With the help of questions like these, you and your partner can begin the lifelong process of deepening your understanding of yourselves and each other, keeping in mind, your answers to these questions will likely change over time. That is normal and to keep your marriage healthy, you should continually check in with each other and have hard conversations about things that matter to you. Wellness means that we manage and care for ourselves and our relationships in a way that keeps them strong and happy and that we strategically plan for success by growing our relationship to be stronger. Great marriages are created intentionally by addressing individual and relationship needs, prioritizing connection, listening and compromising. None of which are easy, but all of which are well worth it to live happily, in love, for the rest of your life.
If you’re interested in pre-marital counseling or couples therapy please contact us at 412-322-2129 or fill out the form below.
If you’re here, congratulations on taking the first step and beginning therapy! Deciding to go to therapy is a major step in overcoming issues like anxiety or depression, healing trauma, getting support to cope with difficult life transitions, managing stress or working on developing healthier relationships. We asked the therapists at the Counseling and Wellness Center of Pittsburgh to share their suggestions for how to get the most out of therapy.
Call 412-322-2129 to get scheduled with a therapist or fill out the form below.
Cover Photo by Leah Kelley
Journal Photo by Alina Vilchenko
White Woman in Van in Nature Photo and Bike Photo by Alex Azabache
Black Woman Working at Desk Photo by Anna Krasnikova
Every good parent knows that providing an enriching environment lays the foundation for future success. Or does it? From summer camp, to instrument lessons, and afterschool programs, how many extracurricular activities are too many and where do parents’ good intentions bleed into something less helpful and even have the unintentional consequence of creating a stressful and anxiety ridden environment for children?
Good behavior starts from the top down. Let your kids see you practicing the art of doing nothing and enjoying it!
Written by: Stephanie Wijkstrom, MS, LPC Founder of Counseling and Wellness Center of Pittsburgh
Call 412-322-2129 to get started or fill out the form below.
In more recent years, society has progressed towards a body positive mindset, inclusivity and loving your body at any size. In turn, the question surrounding food and nutrition is transitioning to “what can my body do,” instead of a detrimental focus on the number on a scale. With this shift, the focus on nutrition and a weight management mindset of restriction is also changing.
Read on for 4 Dietitian-Recommended Ways to Help You Achieve Body Positive Weight Management:
This article was written by our Registered Dietitian, Kali Alrutz
Call us at 412-322-2129 or fill out the form below to get started with Nutrition Counseling. Nutrition Counseling is covered by Insurance.
National Recovery month is observed in September every year. It gives us the opportunity to celebrate Sober life, break down stigmas and bring awareness to addiction. The month serves as a celebration of the steps taking to improve access, information, and treatment. You can observe National Sober Month by spending it Sober. While that may seem simple enough, it may come as a challenge to some. We’re here to help! Read on for 8 Sober Activities to Do in Pittsburgh.
Photo by Joan Azeka
Fall is here and our senses look toward Autumn: nutmeg & cinnamon, pumpkin patches, warm coffee, light jackets, and gorgeous sunsets. There’s nothing like evenings in the Fall. It’s just cool enough during the day that cozying up with a warm tea is the perfect medicine to wind down. Here’s a list of some of our favorite fall drinks to warm you up, boost your immune system, and help you find relaxation in this beautiful season of transition.
Ready to try them at home? If you’re local to Pittsburgh you can find many of these herbs at the East End Food Coop or at Cutting Root Apothecary. You can also order online at Mountain Rose Herbs.
Written by: Clinical Herbalist Annie Fox Derek.
If you’re interested in working with Annie you can reach us at 412-322-2129 or contact us here.
The term quiet quitting is a wave that sparked from the great resignation, and the apathy that some workers have experienced in dead end and toxic workplaces. Quiet quitting happens in many places including our romantic relationships. Any time that we are in a relationship and we notice that we stop caring and stop connecting with our partner, we are quiet quitting.
To use Gottman Method Marriage Therapy terms, we are all making ‘bids’ for connection in our relationships. A bid is any attempt from one partner to another for attention, affirmation, affection, or any other positive connection. Bids show up in simple ways, “How was dinner?” or they can be very complex, ‘I really wish we were having more sex!’ There are three basic ways that a partner can respond to a bid—they can turn toward, they can turn away, and they can turn against. The way that our partner responds to a bid has an impact.
In fact, researchers can predict divorce based on the number of bids that a person turns against. When a partner turns against a relationship, it is painful and creates a very toxic pattern. For example, one partner trying to connect says, ‘I would love to come with you to the store.’ Turning against says, ‘Why are you always trying to go with me, can’t you just leave me alone?’ whereas Turning Toward, might say, ‘That would be great, I will wait in the car!’ Turning away might be remaining neutral or not saying anything. Gottman Method states that happy partners in a relationship accept 86% of the bids that are made to them. Bids represent needs such as connection, attachment, understanding, intimacy, and excitement.
When we don’t have our needs met in a relationship, there is an awareness that things aren’t like we wish or had expected they would be. A person starts to wonder about the relationship and can even start to imagine that they could have their needs met with a different partner. Unmet needs create a slow landslide toward dissatisfaction and quiet quitting. A partner may first talk about the unhappiness, feelings of aloneness, or lack of appreciation that they feel. Even bids to create greater understanding and connection, if unacknowledged or not responded to, will also cease to happen, creating the cascade of distance and aloneness that hallmarks the most unhappy relationships, the relationships that very well may be headed for divorce.
Here are 5 Ways to Prevent Your Partner From Quiet Quitting You.
Written by Marriage Counselor and Founder of the Counseling and Wellness Center of Pittsburgh, Stephanie Wijkstrom.
Call 412-322-2129 or fill out the form below to get started with Couples Therapy.