Yoga for Wellness
Yoga. To many, the word conjures up images of Instagram perfection and beautiful backgrounds. Thousands of years ago, the poses (asanas) were only part of the defining point of a yoga practice. Yoga by ancient definition means “union.” A union of spiritual, emotional and physical practices of wellness. The poses are an integral part, but not comprehensive whole of the practice. Patanjali, one of the forefathers of yoga defined yoga as, the neutralization of the vortices of feeling.” An intense definition, but the meaning of yoga must encompass all that it is, in a few words.
In this modern day of technology and constant stimulation, it is essential to unplug from your phone and laptop and connect with yourself. The benefits of yoga intertwine the spiritual, emotional and physical goals of the practice. Yoga has even been shown to decrease symptoms of anxiety, depression, and post traumatic stress disorder. The physical benefits are easier to notice, but the spiritual and emotional impacts cannot be underestimated. The first step to a yoga practice is openness for change and self-improvement. The rest of the benefits will follow:
Physical Benefits:
The beautiful Instagram pictures exemplify the increased flexibility regular yoga practice results in. However, there are many other physical benefits that are not as easily photographed. Yoga practice increases the functioning of the immune system, the digestive system, circulatory system and bone health. By toning and strengthening the muscles and ligaments, yoga can help prevent injury and increase an individual’s metabolism.
Pranayama (breathe control) increases the functioning of the respiratory system. Certain sequences can help with insomnia, but overall yoga helps to increase energy levels in an individual. The physical benefits are often noticeable with a consistent practice. Health benefits of yoga can be even further multiplied by practicing outdoors as nature has its own beneficial effects.
Emotional Benefits:
When my 3-year-old niece gets upset, my sister has taught her to belly-breathe. This has a calming effect on her and can prevent a temper tantrum. Practicing yoga is calming and can reduce stress, depression and anxiety. Participating in physical activity releases endorphins in the body, which makes people feel happy. Yoga increases concentration and ability to focus on a task at hand.
One of the most important aspects of yoga is being present and mindful in your body. Not comparing your current state to anyone else and manifesting a non-judgmental relationship with yourself.
Spiritual Benefits:
Yoga encompasses all religions, spiritually the practice seeks to remind its followers that they are part of a bigger picture. We are connected to other beings and the environment. Contrary to some beliefs, the practice of yoga does not aim to convert anyone to a religion. Yoga is not a religion. The practice aims to seek a higher consciousness or meaning behind everything we think and do.
Everyone comes to the mat for a myriad of reasons, relieving stress, moving on your mat after a hard day at the office, or to try a new pose seen in passing….The pull towards stepping on the your yoga mat may even vary day to day. However, whether the practice is home-based or in a studio, it will help improve your moods, increase energy levels and bring a new level of self-awareness, among other power benefits. The versatility of a yoga practice can alter depending on your schedule or how you feel. It can vary from a 5 minute mindful child’s pose to a vigorous 90 minute vinyasa flow. Any practice can make a positive impact in your life and begin a ripple effect towards those around you. Yoga can be incorporated into a wellness plan including nutrition counseling, meditation, and mindfulness.
By Lauren Shaffer, Certified Yoga Instructor and Wellness Guru of Pittsburgh
Learn MoreNature Therapy Reduces Stress
Green & Serene; Nature Therapy Reduces Stress
Nature offers therapeutic benefits and reduces stress according to a recent study from the National Institute of Health.
Mindfulness, mantras, fitness and new age therapy are all devoted to finding ways to enhance wellbeing, joy, and alternately to decrease stress levels. Combating the effects of stress are increasingly important for all of us as we manage demanding lives. One of the best ways natural ways to enhance feelings of wellbeing is by practicing fitness or some form of exercise therapy. In many studies, cardio vascular exercise is explored and compared with placebos and even pharmacology and it is verified to significantly impact and reduce the symptoms associate with anxiety and depression. Yet, there seems to be new evidence that we can even further enhance the benefits of exercise.
Increasingly, we learn that the great outdoors may have many secrets to enhancing our wellness potential. In fact in a 2013 study published by the National Institute of Health, cortisol levels were measured in people who had taken a long walk indoors and others who had done the same walk outdoors in a green serene setting. Those who had gotten their cardio amidst the trees had significantly less cortisol in their saliva than those who were indoors. Peaceful outdoorsy people have long felt the call of the wild and reported the great benefit of getting their fitness fix by hiking, biking, and other outdoor activities. We know that we can boost endorphins and decrease cortisol levels from the experience of being outdoors. Keep in mind the Cortisol is a hormone produced in the body by the adrenal glands, its activating presence leads to the physical responses involved in “fight or flight.” When cortisol is contained in overabundance in our bodies it can lead to many forms of disease, weight gain, and chronic stress to name a few. So in short, discovering ways to reduce cortisol’s overabundance in our bodies is vital, the mental health community is ready to explore many ways to expound upon the health benefits of spending more time outdoors.
Here are a few of our therapists top 12 to be well, ways to enjoy the outdoors:
Learn to forage for wild edible plants and berries with an expert guide.
Take your lunch break outdoors, even a ten minute walk helps.
Learn how to do a walking meditation.
Create an outdoor space at your home.
Pack a picnic with your dog or your partner.
Try to go camping.
Do some star gazing.
Take a flower sniffing tour.
Plant a garden and make some farm to table meals of your own.
Pick up litter, we can even be altruistic with our wellness.
Ask your therapist to do an outdoor walking session.
Take an outdoor fitness or yoga
class.
We love western Pennsylvania and finding ways to enhance wellness with our abundant green outdoor spaces.
This short wellness moment is brought to you by our licensed professional counselors and wellness providers at The Counseling and Wellness Center of Pittsburgh.
Be Well Pittsburgh, Monroeville, and Western Pennsylvania!
830 Western Avenue Pittsburgh PA 15233
2539 Monroeville BLVD Monroeville PA 15146
Learn MoreAcute Stress Disorder
Acute Stress Disorder
Acute stress disorder is a form of anxiety disorder which develops shortly or immediately after exposure to a traumatic event in which real or threatened harm or injury was experienced or threatened to the self or other. Acute Stress Disorder differs from Post-Traumatic Stress disorder in the time from in which the associated symptoms are exhibited. To reach the diagnosis of Acute Stress disorder symptoms should be exhibited less than one month after exposure to a traumatic event. Similarly to PTSD, symptoms involve flash backs, re-imagining, dreams, distress or anxiety at exposure to visual stimuli related to the traumatic situation or event, including hyper-vigilance, and anxiety about the possibility of the event or danger happening again. The duration of the traumatic event and time of exposure or repetitiveness of the exposure effect the likelihood that the person will experience Acute Stress disorder as there are certain internal risk factors which may affect resilience to the development of the trauma. Treatment for Acute Stress Disorder often involves trauma focused therapy, EMDR, short term psychotherapy, mindfulness based therapy approaches even including meditation, acupuncture, all therapy and counseling services should be performed with a licensed professional counselor or mental health specialist.
Learn MoreGeneralized Anxiety Therapy
Generalized Anxiety
Generalized anxiety disorder is a mental health concern which brings many people into therapy each year. As many as 1/4th of people who seek treatment in counseling centers each year do so as a result of wanting to manage symptoms related to Generalized Anxiety Disorder or (GAD). Signs and symptoms of Generalized Anxiety Disorder are free floating thoughts and worries that are not related to a real imminent danger. Those who experience generalized anxiety disorder may find it difficult to distinguish between thoughts and fears which are related to a real possible danger or threat and one that is not. The thoughts, fears, and worries of Generalized Anxiety Disorder co-occur with physical somatic responses such as elevated heart rate, fatigue and restlessness, and or difficulty falling and staying asleep. Individuals who are experiencing this anxiety disorder may also be prone to irritability and may too have a higher incidence rate of other mood and mental health disorders including other anxiety disorders, or depression and substance abuse disorders.
A woman suffering from GAD may say something like “I was always on edge, it was difficult to pin point when the worrying started but it felt like it was one thing after the next. I was worried about getting into college, then how I would manage student and work life after, each test and paper caused me endless worry. It wasn’t just with school either, everything from traffic, to my parent’s health, I wasn’t even able to see the way it was effecting me until things became so bad that I wasn’t sleeping well and started to really feel down. Then I found a therapist and started working on treating my anxiety and along with that I was able to identify how much it had taken over my life.”
Some of the diagnostic criteria for GAD according to the Diagnostic and Statistical Manual, are as follows; Excessive worry for at least 6 months.
The person experiencing the anxiety is not able to control the worries or change the focus of their thoughts. Additionally these worries are accompanied by physical sensations or somatic responses including at least 3 of the following; Restlessness, Fatigue, Concentration difficulties, Irritation of Mood, Tightness in the Muscles, Sleep Cycle Disruptions including Difficulty staying or falling asleep. Remember these symptoms cause significant distress in social, family, or work life and are not caused by another disorder or use of substances. Only a licensed professional counselor, psychologist, or psychiatrist can help you to discern whether you are exhibiting or experiencing the full range or concerns which may mean you qualify for a diagnosis which will then help to guide the treatment for the anxiety disorder.
Treatment for generalized anxiety disorder often involves many therapy and counseling options. Many forms of psychotherapy including, cognitive behavioral therapy, psycho-dynamic therapy, brief solution focused therapy, acceptance therapy, gestalt therapy, rational emotive behavior therapy, are all valid methods to treat anxiety disorders and manage the symptoms associated with it. In other instances, counseling may be used alongside medication therapy, integrative medicine, including mindfulness and meditiation, to achieve a significant and long lasting reduction in the symptoms of anxiety.
Counseling and Wellness Center of Pittsburgh and Monroeville
830 Western Avenue
Pittsburgh Pa 15233
2539 Monroeville Blvd
Monroeville PA 15146
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