anxiety Tag

5 Ways to Soothe Anxiety in your Child

5 Ways to Soothe Anxiety in your Child

Ways to Soothe Anxiety in your Child

Whether your child is anxious or even has a diagnosis of generalized anxiety disorder, you have probably tried everything that you can think of to help them manage their emotions. Your daughter stays up all night worrying about show and tell tomorrow in school, she cries and repeats, ‘I know I am going to mess up, I will say something stupid and everyone will laugh at me!” Of course, you have seen this scenario happen before with your very concerned little one, and like most parents you want your child to see that there is nothing to fear, that they should simply stop thinking about it and go to sleep. Minimizing away worry, is the layman’s most common way of responding to other’s anxieties, we repeat things such as, ‘there is nothing to worry about,’ And at other times ‘try not to think about it.’ Experts have a different approach to managing and responding to anxiety that takes into account scientifically tested psychological methods to become well and relaxed. Below we have compiled a list of the best ways to manage your child’s anxiety according to a team of expert child therapists. These tips are most effective for children over the age of 6.

Start by labeling the emotion that your child is feeling. If we stick with the above example we might say, ‘You are really anxious about your show and tell tomorrow.’ Healthy emotional management always starts by identifying the feelings that are being exhibited instead of masking or shooing away what is being said.

Ask for more information, delve into the feeling with your child. Ask some questions like, ‘what is the scariest part about this for you?’ ‘what do you think could go wrong?’ ‘what do you feel in your body when you think about it?’ This is yet another way that we groom our children to have healthy emotional hygiene by digging in and practicing awareness of their physical responses and having a more global perspective of what is frightening them the most.

Validate the feeling, help them understand that everyone worries, has fears, and tends to think about things like this sometimes. When we are being honest with ourselves we too will realize that we definitely do have moments where our stress and worry are very high. One of the mechanisms which makes anxiety worse is when we build feeling constellations internally and feel ashamed, guilty, and abnormal for our feelings of concern. By helping our child understand that some worry is normal we can help them build a foundation of positive emotional health.

Reframe Can you help them think about some ways that is can be helpful to worry or be anxious about something that is happening in the future? In cognitive behavioral therapy we can this ‘reframe,’ when we change one maladaptive thought and we replace it with a healthier one. It may take some time to think it through with your child, ask them, ‘how can worrying about your performance help you?’ Brainstorm and imagine how sometimes when we worry, we may really want to do a good job with something, that sometimes we can also work hard to prepare when we are concerned.

Make Space for Worry- It is ok for your child to worry a little bit, as much as any parent wants to help their child we can not take away all of their fears and concerns and it may add more stress to the situation if we try too hard to make their anxious feelings vanish.

Remember to pay attention to your own feelings and responses to your child whenever they express their fears or anxieties to you. We know how overwhelming it can be as a parent who wants to make things right, try to take some breaths and notice any stress that you are feeling before you try to soothe your child. Even just by pairing a reflective moment and a long slow inhale into your body, you will be able to approach the situation with your best efforts toward being constructive and relaxed. Acknowledge to yourself how hard it is in your role as the helper and healer to your stressed our little one. When your child is exhibiting signs of high anxiety, you too may be at risk to burn out and have cargiver fatigue, you may even want to ramp up your own self care and find a mindfulness routine to help you find greater calm and clarity through the very real challenges of parenting an anxious child. Always, if your child is constantly anxious, tearful, sleepless, avoids peers, is very withdrawn, consulting a therapist or counselor who specializes in working with children is a good way to help them get the support that they may need.

Trauma; Honor For Your Healing Journey

                                                           Trauma; Honor For Your Healing Journey

Honoring healing, Developing resilience.

The four things your therapist wants you to know about your healing journey. When you’re healing from a grief, trauma, or resultant PTSD, you must be thinking about ‘how will I ever move on from this horrible, unexpected, agonizing reaction to the traumatic situation that I have experienced?’ Remember, PTSD is a reaction to witnessing or experiencing a sudden and unexpected event which caused one to feel powerless by delivering, threatening, or witnessing harm. How can I rise above these feelings and thoughts and create meaningful and complete healing? Maybe you want to go backwards in time and undo all of the harm that you have experienced. A common and reasonable response to all of these above disorders, particularly PTSD, is to try to avoid all triggers associated with the situation which evoked the trauma, hypervigilance, intrusive memories, nightmares, flashbacks and an increased risk for anxiety and depression. This disorder presents a mountain to ascend, and whether you have spend years in therapy or are only beginning to acknowledge the depth of the effects this has had on you, these are some points to keep in mind. These are the 4 things that your therapist wants you to know about healing that are not immediately evident.

Healed but not Forgotten

Some people have the unrealistic expectation that when they reach the end of their healing journey  they shouldn’t have any emotional reaction to their memories of the traumatic event which led to grief and loss. That is not how healing works. It is quite likely that you will always have some sort of reaction to the memories and thoughts associated with your grief or trauma. In fact, according to a 2011 study published in NIH by Sherin and Nemeroff, and according to all of science and psychology support the fact that there is potential for long term neuroanatomical and neurochemical changes to the central nervous system resulting  from trauma. These changes are especially evident in the way we respond to triggers or trauma associated stimuli. What we should be striving for in the healing from trauma is a ‘new normal.’ Healing means that you are able to function in professional or personal settings and that you are practicing resilience and positive coping when waves of thought and emotion do come.

Healing means Acknowledging Feelings

One of the ways that therapy works is by creating an intentional space for healing warriors to be honest with themselves, to create an understanding of their emotions.  After an awareness has been formed adaptive responses to feelings and thoughts can be generated. We create psychopathology by being critical and attempting to repress our internal honest responses. For some people like first responders, police, and paramedics, there may be an extra layer of difficulty and stigma attached to acknowledging ones feelings and seeking mental health support to manage trauma. This can cause further damaging denial of the effects of traumatic experiences, One of the core tenets of psychological theory present in every form of therapy is that the more we repress, judge or avoid our feelings, the more we cause problems. Repression elicits tangled feeling constellations, blocked energies, incomplete and unintegrated shadows. Mindfulness based stress reduction, EMDR, and Cognitive Behavioral Therapy, and Exposure Therapy, have shown efficacy in treating PTSD. Our feelings can turn into psychopathology that are bigger and sometimes socially unacceptable forms of the original emotional response.

Healing Happens in Relationships. Find your Healing Tribe

It is especially true for trauma that happens in relationships, that this same trauma is healed in relationships. When trauma survivors open up to those people who they consider to be safe, there is an incredible potential for healing to happen. Healing relationships are those that resonate compassion, gentle acceptance, warmth, and non-judgement. Think about it, we become close to those who we can be really honest with, those who ask about our feelings and can share in a compassionate interchange, (Mgrath, 2001). Sharing trauma should be exercised with caution. However well-intentioned our healing tribe may be, its members may inadvertently respond in less constructive ways that judge, shame, or put down the survivor for having the pain or scars of trauma. Another risk is not being able to hear or understand what is being shared. What is really needed is non-judgmental acceptance, understanding, and compassionate warmth.

Positive Psychology, Pop Culture and Non-Reality

You may have survived a trauma

but that doesn’t mean you have to fall victim to meme reality. Scroll through a social media forum and you will see many posts and memes which declare that everyone should be happy all the time. That isn’t honest or possible. The healthiest among us are those who are honest with themselves about what they experience and then respond to their vulnerable reality in a constructive way. According to a 2016 study by Elizabeth Kneeland,pop cultures layman positive psychology is damaging. When pop culture got its hands on positive psychology its representatives distorted the message, and now laymen perpetuate unrealistic and uninformed messages which imply that we can think our way into a good mood.  It suggests that if we blink our eyes we can make trauma and psychological distress evaporate. Your therapist knows differently. Its ok to be outraged, disgusted, sad, hurt, angry, confused, and it is important to acknowledge where you are in your healing journey today.

No matter where you are today, the best we can do is to risk opening to ourselves, to create an honest internal dialogue that we are eventually able to share with others. We should unabashedly honor our own processes, giving relentless permission to feel, think and be; in reverence of joy, in honor of glorious fury, to the fullest expression of gaiety, to the utterance of insuperable hurt, to fully hone in on repugnant disgust. Keep developing your divine awareness, and eventually you will have created the unique meaning which understands with a lens of compassion, acceptance, and self love all that has happened to you.

With love and hope for resilience,

Stephanie Wijkstrom, MS, LPC, NCC

• Counseling and Wellness Center of Pittsburgh

              830 Western Avenue Pittsburgh PA 15233

• Counseling and Wellness Center of Pittsburgh

              4108 Monroeville BLVD, Monroeville PA 15146

Accepting new clients, our therapists accept UPMC, Highmark BCBS, United, Cigna, Magellan, Aetna, HSA, Self Paying and Sliding Scale.

Thank you to our Editor, Dr. Stellan Wijkstrom for his ever helpful alterations and contributions.

For More Reading

Kneeland, Elizabeth et al, Positive thinking Newsweek, 2016

https://www.newsweek.com/2016/09/23/positive-thinking-myth-498447.html

McGrath, Ellen. Psychology Today, published November 1, 2001 

https://www.psychologytoday.com/us/articles/200111/recovering-trauma

Post-traumatic stress disorder: the neurobiological impact of psychological trauma

Sherin, Jonathan E, Charles B. Nemeroff

Dialogues Clin Neurosci. 2011 Sep; 13(3): 263–278.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3182008/

Hands off-Please Do Not Touch My Body, Yoga and Consent.

Consent, Please Do Not Touch My Body

Hands off-Please Do Not Touch My Body.

Closeness is sacred and powerful, and we should share it however we would like with a partner or partners with whom we have provided consent. Personally, I am a ‘toucher’, meaning I am a person who enjoys touch with my partner, someone who hugs family and friends and genuinely savors safe closeness. As we all know, touch can feasibly happen in many contexts. A recent trip to a local yoga studio has spurned some inspiration for considering consent and what exactly that means within the context of yoga. Consent is one of the topics of the century, the importance of asking for it, and heeding to it are championed issues with personal, psychological, and legal context. When we are on our yoga mat, we are presumably in a safe zone, we practice yoga to be well, to relax, to be inside of our bodies, to give life and expression to what our physical selves need in the moment to create our highest expression of safety, openness, and comfort. We rely upon the professionalism, understanding, and care of our yoga instructors while we are on the mat. When others take liberties with our bodies, reactions can range from uncomfortable to traumatic, yet we shouldn’t need to rely upon trauma informed yoga instructors to be the only providers who can offer a style of instruction which provides opportunity to say “No thank you, please do not touch my body.’ From chaturanga to shavasana, we find our bodies configuration of the posture as the yoga instructor cues. Without making space for hands off adjustments, one well-intentioned yoga instructor can inadvertently have a negative impact upon his or her student’s practice, day, overall wellness by taking liberties with his or her student’s bodies.

Consent means that one has asked for permission to approach another person in any way, whether that be to touch, to enter an intimate encounter, or even to provide unsolicited verbal feedback, we should always ask before encroaching upon others. After asking for consent, we wait and pause for that person to respond with their response of approach or avoid. A key component of consent is that the other person is truly able to say ‘no,’ if we are in a position of power, or if we are asking a person who is intoxicated, a minor, or incapacitated in any way, then the other can not provide for their own consent. Under normal circumstances, then, if and after we have been given permission to ‘approach’ we take it a step further to check in to be completely sure that non-verbal permission has been granted to continue or deepen the exchange. Physical space, proximity, and closeness are very special, they are exchanges which can lead to bliss, warmth, bonding, relaxation and even orgasm in the right time. When touch is used subversively, to coerce, to control, to harm, physical connection can become shrouded in horror, it also has the potential to instill anxiety, fear, terror, panic, and pain.

Consensual sexual intimacy is the gold standard, we should always be sure that we are well within the green zone of any boundaries of any person who we are touching and to also always note that we are creating safety for others as we strive for mutual enjoyment and pleasure. There are many contexts or situations where touch happens from fitness instruction, personal training, yoga instruction, little league coaching, physical therapy, massage, and medical settings. While there are many of the medical and physical instructors listed above who do check in and ask, ‘is it ok for me to adjust you.’ The best ones who follow this question by ‘does this feel ok for you’ and to them I applaud their insight and wisdom to always, in all settings, to ask first and wait for an enthusiastic ‘yes’ or a clear non-verbal head nod which unambiguously encouraging procession. For other yoga and fitness instructors, it may be less obvious that they should ask for consent before breaking the touch barrier with students. Let us examine consent from a trauma informed perspective and look at some ways that we can be sure we are always providing supportive and caring touch.

Regardless of the setting or context, we do not have permission to touch another person until we have asked for it and they have given it. For a trauma survivor it can be very triggering and alarming to feel a person, even a coach or instructor grabbing at them, or tapping on their body, for another person to move ones legs or touch ones hands. Feeling safe and giving permission for these things to happen is vital and walking into a yoga studio to practice does not provide consent for one’s physical boundaries to be violated. Just as walking into a bar or nightclub in a low-cut blouse is not the same as providing consent for someone to touch our breasts. Being a woman out late having drinks is not an invitation to have sex, we need a society which is built upon making space for ‘Yes’, or ‘No’ by always ask first. Yoga and fitness instructors, we are here, we want to participate in a fun and fulfilling way but ask before touching please. Additionally, for some instructors who may have a style of delivering their teaching that is very directive and assertive, it may feel punitive to some students.

Recently, in an all levels class, the instructor was someone I had never practiced with before. The class was much less than an all level class, it was more of an intro in my experience, we were cued to move into postures without much attention to how we flow through the sequencing. In any event, after 15 minutes or so warming up, we were cued to do some Sun A’s. When forward folding the instructor told everyone to grab a two blocks in anticipation of their hands not hitting the ground. I have long arms, and have been doing forward folds for many, many, years, it does not tax my body to fold forward and I find it delicious and restorative. The teacher stomped back to me and said ‘No! get your blocks, do not go into your deepest fold!’ In knowing my body, and knowing that I did not need the blocks I started to reach for them to appease her as she began grabbing my leg and tapping rapidly and harshly onto the front of my quad with her pointed finger tips and squinted eyes, ‘Move! Move! Move!’ she commanded. What started as a day of wellness, mindfulness, and an attempt to let myself feel peace, quickly became a source of discomfort and anxiety.

Being a yoga instructor is a big responsibility, it is a pathway to open ones consciousness, those blissed out happy vibes and chakras can really open up and make others aware of themselves, their feelings as well as anything happening with the instructor. We should encourage yoga instructors to have a higher level of insight into their style of relating to others so that the instructor is not unconsciously projecting their own unmet needs or style onto all of those who they come into contact with. The yoga instructor should be very aware of how of tone and content of speech particularly as adjustments are being made. If an instructor is simultaneously speaking in a critical or cold tone ‘move!’ ‘faster!’ ‘in, in, in;’ in a style that feels like they are spitting commands to the students, if the instructors speak this way while grabbing at a students body, it may become even more likely that they are making others feel tense, uncomfortable for anyone, and furthermore this kind of tone and motion can even be panic inducing for some trauma survivors.

More than ever, we must seek to create safety, to speak with love, to be sure that we are providing physical touch which is tender, and warm, and supportive or not tender and warm, if that is the kind of touch which is consensual and agreed upon by those who can legally and actually provide consent. Speak and act with awareness and care for other people’s feelings, doing fitness, pilates, doing a forward fold or downward facing dog, or even having a suspicious mole removed from our bodies are things that must happen peacefully and respectfully, and always with particular attention to any person’s ability to state, ‘No thank you- please do not touch my body’.

Be well,

Stephanie Wijkstrom, MS, LPC, NBCC

Counseling and Wellness Center of Pittsburgh

830 Western Avenue Pittsburgh Pa

and

Counseling and Wellness Center of Pittsburgh – In Monroeville 

4108 Monroeville Blvd Monroeville Pa 15146

For more reading on the ethics of touch in yoga;

https://www.yogajournal.com/teach/the-ethics-a

What are the benefits of a high fat diet?

What are the benefits of a high fat diet?

Liz Mckinney, CNS, LDN continues to examine the big fat myth and share some more information and sample mean plan to incorporate the dietary changes of a high fat diet into your busy lifestyle. Our last blog post caused quite a stir and we want to be sure that our readers understand the differences between ‘good fats’ and ‘bad fats.’ One big take home point is that not all dietary fats are created equally. So, what does the science tell us about a high fat diet? To recap our last blog article, research is showing that a high fat made up of healthy fats coupled with a low carbohydrate diet can be beneficial for:

• Heart health
• Boosting the immune system
• Brain function (and reduced risk of Alzheimer’s, cognitive impairment and dementia)
• Blood sugar control
• Weight management

High fat diets, and even ketogenic diets are being studied for their efficacy in treating Parkinson’s, Alzheimer’s, ALS, Epilepsy and even ADHD. More and more, we understand there is a significant effect on our physical and emotional health exerted by our food consumption, even anxiety and depression can be effected by our diet. In particular, of the vital and nourishing micro nutrients, cholesterol is especially protective of brain function. One famous study called the Framingham Heart Study found that those with low serum cholesterol performed less well on cognitive function tests than their counterparts with borderline or high cholesterol levels. We can infer from this correlation that cholesterol does seem to have a protective effect on the brain. Additionally, when we note that their are ramifications for those who take statin drugs to lower their cholesterol. One known side effect of statin drugs are problems with memory and cognition.

Adding more fat to your diet the healthy way.

What should I eat?

The good news is that it’s easy to start enjoying the benefits of a high fat, low carbohydrate diet. It’s important to limit grains and legumes to maintain the benefits. It is best to try to aim for only about 60 grams of carbohydrates a day. Along with unlimited non-starchy vegetables (think asparagus, cauliflower, broccoli, kale, swiss chard and spinach) and low sugar fruits (grapefruits, oranges, apples, berries, melon, pears, cherries, grapes, kiwis, plums, peaches and nectarines), enjoy ample amounts of these ‘good or healthy fats’ which are foods which will accelerate health and allow you to experience the benefits of a high fat diet:

• Grass fed beef and lamb
• Free range chicken
• Cage free eggs
• Cold pressed oils (walnut, olive, avocado, coconut, and palm)
• Grass fed butter
• Cold water fish (salmon, shrimp, sardines and tuna)
• Nuts (walnut, cashews, macadamia and almonds)
• Avocados
• Cheese (Gruyere, goat cheese, feta cheese, and mozzarella)

Sample One Day Meal Plan*

Breakfast:

2 scrambled eggs with 1 oz. goat cheese cheese and stir fried veggies (onions, mushrooms, spinach and red bell pepper)

Lunch:

4 oz. baked chicken or canned tuna with a side of leafy greens dressed in balsamic and olive oil

Dinner:

3 oz. grass fed steak with a side of roasted broccoli and mashed cauliflower

Dessert:

3 squares of 70% dark chocolate

*Adapted from Dr. David Perlmutter’s book Grain Brain

So go ahead and give it a try, of course one should always consult either your PCP or a dietitian or nutritionist before making any changes to your diet, this is especially true if you have preexisting health conditions.

In good health and wellness,

Liz Mckinney, CNS, LDN

Certified Nutritionist, Licensed Dietary Nutritionist for The Counseling and Wellness Center of Pittsburgh

Providing good health and wellness to Western Pennsylvania.

Liz provides nutrition counseling in both our Pittsburgh and Monroeville Locations

Accepting Self paying clients, Out of Network, and Highmark Blue Cross Blue Shield.

28 Foods to Decrease Anxiety and Depression & Enhance Positive Moods

                         Food For Depression

28 Foods to Decrease Anxiety and Depression and Enhance Positive Moods

Food & Mood Series by Liz Mckinney, CNS, Board Certified Nutritionist

“It is both compelling and daunting to consider that dietary intervention at an individual or population level could reduce rates of psychiatric disorders. There are exciting implications for clinical care, public health, and research” – editorial in the American Journal of Psychiatry https://doi.org/10.1176/appi.ajp.2009.09060881

Mood imbalances like depression and anxiety are on the rise in the U.S. In 2016, the National Institute for Mental Health estimated that 16.2 million Americans have experienced at least one major depressive episode and 42 million have an anxiety disorder of some kind. https://www.nimh.nih.gov/health/topics/depression/index.shtml Additionally, depression is the leading cause of disability globally. Traditionally, depression and anxiety are viewed as being caused by chemical imbalances, due to under production of our feel good neurotransmitters like dopamine, GABA, and serotonin. Lets explore how food is related to emotional health and how we can put ourselves at risk for developing anxiety or depression with our diet, as well as the good news of how diet can increase of mood, energy, and all around wellness. 

So what factors contribute to a drop in the production of neurotransmitters? Biologically, this question has a multi-tiered answer. First, genetics and epigenetics (namely, how our environmental exposures affect which of our genes become activated) certainly play a role in a person’s proclivity towards depression and anxiety. For example, a common genetic mutation called MTHFR has a big impact in how we activate the B vitamin folate in our cells. Those with this genetic mutation are more prone to depression because of folate’s role in making serotonin. But, we know that our genetics don’t tell the whole story. The second factor influencing the expression of our genes, are our mental and emotional stressors or triggers, this is the part that can be effected by our social supports and reduced with therapy. Social factors and cognitive perceptions contribute significantly to the onset of these common mood disorders. 

The Standard American Diet, which is low in fiber, healthy fats and protein and packed full of cheap, convenient sugar laden foods means we have less of the amino acid building blocks we need to make GABA, serotonin, and dopamine. A second issue to consider is that poor gut health is directly linked to worsened mood disorders thanks to the two-way gut-brain connection. Intake of processed snack foods packed with sugar, flour, and trans fat are like pouring gasoline on the fire and promote overgrowth of pathogenic bacteria and yeast in our gut where up to 80% of our body’s serotonin is produced. Eating poor quality proteins or simply not enough further compound the issue because proteins are the building blocks for these important compounds that keep our moods stable. Grain fed, factory farmed eggs and meats and genetically modified crops are not only loaded with toxins and pesticides that alter our microbiomes, they serve to ramp up that low grade chronic inflammation. Finally, fiber intake has never been lower thanks to the standard American diet. Fiber rich foods serve as probiotics that feed the beneficial bacteria in our large intestine. Without fuel, the good “bugs” are more likely to die off, leaving room for the pathogenic species to flourish. Our bacteria send signals to our brains, so we want our good bacteria to dominate and send signals that promote brain health, not cause further chemical imbalances and inflammation.

Now time for the empowering news! The food we eat can also improve mood, and decrease symptoms of depression and anxiety. Food can be a kind of internal therapy, by nourishing organs, healing of stomach linings and then increasing energy and brain health, they have a huge impact on decreasing ones susceptibility to relapsing from mental health disorders.

Carnivores

• High quality proteins
• Cage-free Eggs
• Grass-fed Beef and
• Chicken raised without growth hormones or antibiotics.

Vegan or vegetarian

• Non-GMO soy 
• Vegetable proteins like legumes, pea chia, or hemp.
• Fermented foods like kefir, kombucha, or sauerkraut which contain live organisms that populate the microbiome with beneficial bacteria.

The above mentioned foods promote emotional and physical health by keeping the gut happy and healthy. As a word of caution, avoid processed, packaged snack foods at all costs and focus on whole, unprocessed foods like promote a good mood. Here are some more delicious options to add to your daily diet that calm inflammation and support mood:

• Dark Chocolate (70% or darker)
• Vitamin B rich foods – eggs, raw dairy, grass fed beef, and organic chicken and turkey, leafy greens like kale or Swiss chard, and bananas
• Turmeric
• Red, Purple, and Blue Berries – Contain Vitamin C and other antioxidants
• Omega 3s – wild caught fatty fish (2 servings weekly), walnuts and flax seed
• Coconut oil

As a final note, understanding mood disorders is complex and the underlying factors multi-tiered. Everyone is unique and requires and individualized approach that takes into account genetics and epigenetics, mental and emotional health and diet and lifestyle. When all three are addressed, we are better able to address mood disorders and provide the best outcomes. If you want to learn more about health enhancing diets and what foods can support emotional and physical  health, meet with a board certified and licensed nutritionist, our nutritionist, Liz Mckinney, CNS accepts Aetna and Blue Cross Blue Shield insurance as well as self paying clients. 

Certified Licensed Nutritionist

Anxiety and Depression During Pregnancy, ‘Wellness for People Like Me.’

Anxiety and Depression During Pregnancy, ‘Wellness For People Like Me.’

Depression and Anxiety in Pregnancy

Writer, blogger, and art therapy graduate Angela Grace Wilt shares some of her experiences in recovering positive coping and mental health including ways to manage anxiety and depression during pregnancy. This is a part of the ‘People Like Me’ Series of our wellness blog, real people, real stories, real ways to incorporate wellness into stages and experiences of everyday normal life.

Being a woman comes with a lot of ups and downs.  Women are prone to anxiety and it can be very hard to to admit.  For example, women are closely tied to the monthly cycles that their body experiences.  Things such as menstruation cause anxiety, depression, mood swings, and intense bodily urges with cravings.  Men never will get us or grasp what we go through.  We are just that unique. For as long as I could remember, I have felt that as a woman I am special and cursed all at once.

Then of course recently, as I have taken this jump into parenthood with the amazing biological potential of my body, quickly I have learned that while things like premenstrual dysphoria, and the normal anxieties and depression of menstruation are challenging, pregnancy holds a whole long list of unique and larger fears and physical difficulties. In fact, this is true for all women, and according to The American Congress of Obstetricians and Gynecologists (ACOG), between 14-23% of women will struggle with some symptoms of anxiety or depression during pregnancy. The shift in mental health have multiple sources, think about it, there is insomnia because our body is changing so fast that some women can be prone to rapid heartbeat, which makes it harder to fall asleep.  There is also the whole list of ‘what ifs.’ Will my baby and I make it to full term?  Will my baby be healthy?  I can no longer drink alcohol, ride adrenaline driven roller coasters, lift heavy weights, or really take any chances of too adventurous tasks.  With each decision I make, I consider the question ‘what will makes my little bump, a healthy or not so healthy baby.’

Physical and emotional changes are also thread within social fears and adjustments, I sometimes wonder, have I planned enough for this pregnancy that has in many ways, just happened. The truth is, I am not some 30 something who has been charting my cycle for 6 months to achieve conception, I didn’t plan to get pregnant just yet.  I thought about it sure, but just like most couples we wanted to walk down the aisle with a white dress of lace and flowers all  the scenery of our closest friends and family shouting us on, it was always my dream of being that princess and marrying my soul mate!  We still will have that for our future, but it will be after we get through the current stresses. In addition to the changes in my timeline, I also care about what our parents think about our having a baby right now. Having a baby out before marriage can be shocking for some religious and cultural values. We were lucky because my family is just fine with it, and with a little time to adjust, my better half’s is now happy about the news.

The list of anxieties and real practical matters which accelerate my concerns are aplenty, even small things have caused me stress, I have had to shop for insurance as a pregnant women, because I am twenty-six, pregnant, and didn’t have any. Finally, babies are expensive, health insurance is also expensive, we have stresses of finding better jobs, I have to go on insurance yet because I am twenty-six and don’t have any.  We are cleaning house and making a baby room. When all of these real life stresses start to mount very high, I can feel my heart beating faster, I try to stop and think of the things that we do have, I try to re-frame my anxieties and depressed thoughts in a positive light, I pause and I say to myself, ‘I have my boyfriend, our love together, and I have a supportive family. I have myself and my strengths, and I am strong and able.’That always seems to calm me down and help me to remember that there is much to be excited about as we move forward together as a young family.

With all of these anxious and depressed thoughts swirling in my mind, I have taken the time to put together a small list of ways that I manage and support my emotional health during my pregnancy. Of course if you are struggling with mental health during or after your pregnancy, talk to you PCP or Mental Health provider, get a screening for Postpartum or Baby Blues, every year women die or don’t bond with their babies due to maternal mental health factors. If you are like me and relatively healthy but feeling a little anxious or blue, then read on because these tips may help you as much as they helped me.

Use positive self talk, be your own biggest fan and encourage yourself like you would a friend

I say nice things to myself, I write little notes and post them through out the house, simple thoughts like,’ Rome was built in a day’ ‘We will get everything done in time.’ We’re already almost half way there at twelve weeks.  It’s just a wild ride.  My body is going through so many beautiful changes. Tune in, all of my emotions are heightened.  Hunger is giving me nourishment now.  Sleep is always appreciated.  Sex is fierce and always wanted.  Sadness and anger are intense.  I have energy that comes out of nowhere.  Its ok if sometimes I can’t stop crying.  I love my baby and baby’s daddy and not want anything more than to be with just them and them alone.  I want the best by our new child.  I want to give it proper nutrition and a good home life.  I want to be a good parent and my baby to grow in a family where love is the answer and anger is dealt with in a healthy supportive manner. I will protect this baby with all that I have.  This child’s needs and wants are now first.  I am ready to teach this baby proper education, morals, respect, and spirituality.

Its normal to be overwhelmed, life is now changing! 

Anxiety,stress, and fear are the norm when we are overcoming big changes. ways just important to remember that having a baby is a life changing experience. Normalizing the emotions that I am experiencing helps me by making me not feel the guilty, ashamed, or odd for having these dips and emotional shifts.

Reach for your Tribe!

Please remember, you are not alone.  You are a powerhouse and you have many people who will listen and talk. Make a list of 5, if you can not list at least 5 people who will pick up the phone for you, see a therapist and talk about the feelings of isolation and loneliness. Mom, dad, best friends, siblings, make a list and think about who is the best person to talk with through the things that come up. It will likely be a different person for each of situations that one may encounter on the pregnancy journey.

Use your breath

The body and its breathing are powerful, breathing can be used to energize and manage our response to stress. Take some deeps breaths every day.

Make a Wellness Routine

Do calming relaxing type activities like yoga, walking in nature or just walking, stretch, journal, and keep time for yourself  to collect your thought and consider the daily experiences that you are managing.  Essential oils can help ease the mind and emotions and of course be sure to choose blends that are safe to use during pregnancy.

Bond with your baby 

Talk to your baby while its in the womb, there will likely be a time after your baby is born that you are longing to be so closely connected to him or her again, try to cherish these moments and zoom out towards the big picture where you are nurturing a sacred bond right now in your womb. Being a woman is very special, and this connection, with baby snugly centered in my sacral area, right as my mother and my mothers mother have always done, this is something that men can not understand, but I am ok with that.

We are powerful, we are able to make changes that influence the outcomes of our life. Pregnancy like all things, is what you make of it.  Do your best to stay positive by thinking of the new exciting things that can be done all in great fun with your new family together.  Your love of baby and yourself will take you far. Be gentle with yourself when you notice the stress, anxiety, and fear of the 9 months ahead. This is a special time that can be used to get really healthy and in tune with your bodies needs. As always, seek medical help from a PCP, Gynecologist, or Licensed Professional Counselor if you have concerns about your mental health.

The Dangerous Addiction that you use Everyday, Hint-It is not a drug!

Cell Phones are addictive according research and causing us extreme stress and anxiety.

The Dangerous New Addiction that you use Everyday, Hint-It is not a drug!

In a world of highly demanding home lives and work lives, where performance is prized above peace and calm, there is one object which is the focal point of so much of our attention. TO maintain peace, balance, and calm, our human bodies require us to at least sometimes, think without disruption, to look around at the leaves on the trees and to see and be with everyone contained in the horizon around us. To love and care for our spouse and families we need to supply them with attention by unplugging from everything that is not directly in front of us.  If we are going to live a life of contentment, balance, and enhance our mindfulness, we must examine the culprit that stands in our way. One very intrusive companion to our feeling of alertness and attention is our cell phones. While they are a way for us to communicate plans and conversations, to manage our work, to find true love and date, as well as find out information about anything in the world that we want to know via the internet, they are also a major problem. There is so much focused awareness placed upon our cell phones that medical community is examining it as an object that can absorb our attention so much, even black out what is around us causing distress and impairment in our physical bodies and relationships. The research community has decided that yes, cell phone use does qualify as a form of addiction and at minimum for most of us, it contributes to our growing levels of stress and anxiety (Desola et al).

The presence of addictive behavior that takes place on our cell phones spans so much more than just compulsive shopping or video gaming. The anxiety  that we feel surrounding our cell phone has resulted in new bodies of language, some of our favorite pop terms devoted to describing our responses to not having our most favored objects by our side are; “Nomophobia” meaning that we fear no having our phones, there is also “FOMO” commonly known as  the Fear Of Missing Out i.e the fear of being without our cell phone or even disconnected from the Internet, “Textaphrenia” and “Ringxiety” – the false sensation of having received a text message or call that leads to constantly checking the device some of us are so tuned into our cell phones that we hear phantom ringing, imagining that the phones are ringing when they are in fact not.  “Phubbing”, meaning to inadvertently ignore someone we are with to check our phone. “Textiety” – the anxiety of receiving and feeling the compulsive urge to then respond immediately to ours texts (De Sola 2016).

Our attachment to our cell phones is so strong that we legitimately feel “separation anxiety” when we are away from them for too long. Bring your awareness to the last time that you lost or misplaced your phone, how did that feel for you in the moment? If you are like many people you felt the typical markers of anxiety including, excessive thoughts and worry, even elevated heart rate and fear that you may be missing something very important out there in our cloud based cyber world. Here are some very good signs that you may have a problem.

9 signs that you or our loved one may be struggling with anxiety or addiction with cell phone use;

1. Using cell phones in a dangerous context such as while driving or biking.
2. Having had an accident or other incident due to using a cell phone in a dangerous context
3. Having problems in relationships, ie your partner or loved one annoys you by criticizing your cell phone use.
4. Having problems at work or school because of cell phone use.
5. Preferring online, texting, or social media world to real life contact.
6. Inability or difficulty sleeping due to cell phone use.
7. An inability or difficulty refraining from using cell phones even though attempts have been made to cut back.
8. Urgency to respond to messages immediately and having a marked irritability if access to phone is delayed.
9. High degrees of anxiety and loneliness and changes in mood due to need to send, respond, or receive messages.

While it is nearly impossible to function in the world without a cell phone, as with all things that are addictive, there are ways to enjoy them and their many functions without being addicted. Whether we are using our phones to be productive or to purchased extra lives on candy crush, what we do is less important than how we do it, and whether or not we meet the diagnostic criteria for problematic use. If you think that you may be experiencing a problem with how you are using your cell phone, or if others suggest that they think you have a problem, spend some time really thinking about whether you do feel balanced or does your attention often get derailed to be plugged into the digital world. The solution may be as easy as trying to cut back or even trying a digital detox. Yet the fact is that if you are experiencing a true addiction or dependence on your cell phone or have developed another anxiety disorder surrounding it, cutting back may be very difficult to do without the support of a therapist or counselor.

The Counseling and Wellness Center of Pittsburgh

830 Western Avenue Pittsburgh Pa 15233

4108 Monroeville BLVD Monroeville Pa 15146

Proudly bringing Wellness Counseling to Western Pennsylvania

De-Sola Gutiérrez, J., Rodríguez de Fonseca, F., & Rubio, G. (2016). Cell-Phone Addiction: A Review. Frontiers in Psychiatry, 7, 175. http://doi.org/10.3389/fpsyt.2016.00175

15 Signs You Might Be Suffering Too Much Stress

15 Signs You Might Be Suffering Too Much Stress and How To Manage It

Relaxation, confidence, and peace are the positive effects of being able to respond to our responsibilities and interacts in a way that is effective, and feels manageable. We ease through life when we meet many days with a sense of competence and confidence. Yet sometimes situations arise which usurp our ability to cope, which make us feel overwhelmed and we fear we are unable to manage. Stress is our natural response to real or perceived threats or demands, it is the physical and emotional effect of managing the tasks and interactions required from us to participate in our daily lives. There can be positive benefits to stress such as when we channel it to motivate our achievement. Stress is essential to our survival, however, too much stress or coping with stress poorly can lead to many adverse effects upon ourselves and our lives.

Signs that you may be suffering with stress;

Fatigue

Insomnia,

Headaches,

Gastric upset,

Muscle aches and pains,

Heart palpitations,

Over eating

Under eating

Chest pains,

Low libido,

Feeling agitated,

Feeling angry,

Feeling frustrated,

Feeling isolated

Feeling depressed.

You might be experiencing these things and thinking that they are normal or you should be able to “just deal with it” but for many of us that just simply isn’t the case and stress symptoms as well as the way that we manage it, can have extended and profound effects on our physical and emotional health as well as our work our marriages and family relationships. If you’re experiencing these symptoms you should address it with a medical doctor to rule out disease, as well as a licensed counselor or therapist.

There are a number of options for helping to reduce stress in our lives so that we can be more present, and capable of reeling in our ability to focus. Additionally, by tuning in and managing our emotions in healthy ways, we also enjoy the benefit of greater relaxation, when we are more relaxed we also become more engaged in our work, community, and relationships with our family and friends. One of the most effective means of mitigating stress in our lives is the practice of Mindfulness Based Stress Reduction.

The practice of mindfulness  has proven to reduce mental and emotional stress through teaching us to be more sensitive to the needs of our bodies as well as more aware of our thoughts, actions, and our reactions.  

Mindfulness also has been proven to have a direct impact on reducing activity of our amygdala, which is the part of the brain that helps to control our emotional memories and stress responses, also known as our “flight or fight” response. Through the practice of mindfulness we can better control the activation of these responses and the effects that they have on us.

Mindfulness can also help us alter our attitude and outlook on difficult situations and other stressors by helping us to think about things more purposefully and without judgement.  This can enable us to possibly look at the stress in energizing or motivating ways instead of with preemptive negativity. Other practices such as meditation, yoga, and learning to fuel our bodies the right way through nutrition counseling, can also be powerful preventative measures and coping strategies for stress.  

As an integrative wellness center the counselors and wellness practitioners of The Counseling and Wellness Center of Pittsburgh and Monroeville are glad to offer these and many other services in your journey to find healthy sustainable ways to reduce and manage stress in your life. Our talented staff are glad to help you assess your stressors as well as any other needs or concerns to have and help you achieve your goals for stress reduction.