by Counseling and Wellness Center of PittsburghJanuary 2, 2020 best ways to build self care plan, mental health matters0 comments
We hear lots of people taking about self care these days but what actually is it? Is there a right way to do it? I hope to answer some of these questions for you today because mental health matters and you matter. Self care can be defined as any activity that we do deliberately in order to take care of our mental, emotional, and physical health. Although it’s a simple concept in theory, it’s something we very often overlook. Practicing self-care isn’t always easy. Most of us are crazy busy, we have stressful jobs, are taking care of children or aging family members or are too consumed with technology to make time for ourselves. “Me time” is usually last on our agenda and we can often feel guilty about taking the time required to take care of ourselves. Self care is not selfish. We can’t take care of others well if we don’t take the time to care for ourselves and good self-care is key to improved mood and reduced stress and anxiety. It’s also key to a good relationship with ourselves and others. So, where do you start? It’s important to build a self care plan. Begin by sticking to the basics for now and overtime you’ll find a routine that works for you. Overtime, you can implement more and more specific items into your plan. In the meantime here are some basic principles of self care to help get you started:
- Eat right- the right foods can help improve memory, combat inflammation and promote good gut health. All of which can have a direct impact on your physical and emotional health. If you have questions or want to learn more about this consider setting up a consultation with a nutritionist.
- Sleep- make sure you’re getting 7-8 hours of sleep a night, establishing a healthy bedtime routine can promote deeper and more restful sleep. Avoid sugar and caffeine before bed and help reduce distractions such as light and electronics in your bedroom
- Physical exercise- this can mean lots of different things for different people. This can be a walk with your family in the evening or by yourself at lunch, swimming, or yoga. The type of activity isn’t as important as choosing something you enjoy and can commit to your schedule
- Schedule time away- this can be as simple a taking a half day to spend at the park or an extravagant weekend getaway
- Take care of your spiritual needs- this can be attending religious services, meditation, prayer, spending time in nature or making a gratitude list
- Learning to say “no” and setting boundaries- this can mean you don’t check email after business hours, don’t attend events or gatherings that you don’t want to or don’t take on additional tasks that you don’t have the time or energy for
- Get organized- get a planner for tasks or appointments, this can be especially helpful in scheduling your self care time or spend time prepping lunches so you have more time in the morning for an extra cup of tea and some meditation
- Spend time with loved ones and people that are important to you
- Lastly if you work in a field with high burnout rates seek consultation and supervision from mentors and peers to help reduce stress
Self care will look different for everyone for some it’s getting up 15 minutes earlier to practice deep breathing or journaling before the day begins. For others it’s an evening run, but just like many other things self care takes practice. I challenge you to commit to adding one self care element to your schedule for 2 weeks and see the difference it makes in your life and relationships.
Written By: Nicole Monteleone, MA, LPC, NCC
If you are looking for a counseling center near you, reach out to our reception team monday through friday from 9-5 and we will be glad to get you an appointment with one of our licensed counselors in 4 convenient locations, Counseling Pittsburgh, Counseling Wexford, Counseling Monroeville, Counseling South Hills.Learn More
by Counseling and Wellness Center of PittsburghMarch 1, 2019 how to meditate, kinds of meditation0 comments
We all have the innate capacity for greater clarity, calm, and focus. Consciousness is in fact a skill that can be sharpened when each day we wipe clean the debris that clouds our minds and trickles even into our physical bodies. Mindfulness meditation is a kind of focused awareness where we become distinctly aware of our selves, the nature of our thoughts, the quality of the sensations coursing within our veins. Yet mindfulness is not merely helpless attention that is splashed around our roving internal focus. It also incorporates the potential to alter the state and being of our consciousness, via our breath and attention. While meditation has so much potential that it can be prescribed as a tool to manage anger, depression, and anxiety, it is extremely trans-formative when used as a spiritual or mindful tool for wellness.
While there are many various forms of meditation, let’s explore some of the most common, starting with Zen Buddhism meditation. In the Zen tradition, the practitioner is seated cross legged or in lotus position, one of the more important components of which is that your spine be completely erect. Your focus then is simply on the sound and motion of your breath coming in and out of your nose. The sound and sensation of each breath is a meditative focal point, very simple but powerful. The drawback is that for beginners it may be very hard to just sit and breathe!
Another common Buddhist style of meditation is Vipassana. It is a style of insight-based awareness when attention itself is used as a tool. To concentrate all of one’s focus on a specific point can be an enlightening and extremely calming experience. For instance, you could place all of your attention on a body part, a thought, or a visualization. The goal is truly to become liberated from the shackles of our own awareness which tends to lack focus and be chaotic in its natural state. This style of meditation takes years of cultivation to improve upon but can be seen as a daily or regular practice. Like polishing a jewel, we clarify our thoughts and mind, as we will notice many different thoughts coming through our consciousness as we are seated. We do not attach to any one of them however, we allow them to slide by and label them as mechanisms of the ego, or desire, or self defeat. We become very aware and curious about our thoughts in this style of meditation.
This is perhaps the most accessible style of meditation for the beginner. It may start with breathing in a seated or lying down position with closed eyes. From there an instructor cues in various visual scenes, sometimes like a story. The practitioner is able to visualize various motions and enactments that can journey them into their unconscious. This is a favored method for beginners because it allows a place for the meditator’s focus to rest and is highly interactive and imaginative. After completing the meditation, if done in a group setting, the practitioners may talk about some of the things that they felt and visualized in the sequence.
This form of meditation is best performed after gaining a basic understanding of each of the chakras by becoming aware of their placement and function through the body. The practitioner then visualizes sending breath and sometimes light to those seven energy centers through the physical and subtle body. The subtle body is the non-visible and esoteric energy centers including the chakras and meridians. This form of meditation can be very effective and energizing to unblock the chakras and re-balance them. Chakra meditation is related to bringing balance to the flow of Kundalini energy which flows from the crown of our skull to the base of our root. This is an ancient yoga style that tends to be more spiritually focused.Learn More
by Counseling and Wellness Center of PittsburghJanuary 25, 2019 best counselor for me, what is an lpc vs lmhc vs lcsw, what is lcsw, what is lpc0 comments
If you are trying to find a counselor or therapist, you might start to become overwhelmed with options and confused by all of the abbreviations for credentials. Or maybe you are considering furthering your education in the mental health field but are not sure which degree is the best for you. Allow this helpful guide to take you through the various meanings which make up those abbreviations and this helpful guide will unveil what they all mean.
ACA The American Counseling Association, this is the governing board, they over see the education and the field of counseling on the national level.
APA American Psychological Association oversees the field of psychology and ensures quality and consistency in learning and licensing requirements.
LPC Licensed professional counselor, this person has a masters degree in professional counseling which covers behavioral psychology and the theories of behavioral change as well as many other theoretical approaches. After completing their universities course work, a counselor has completed thousands of hours of supervised counseling, rigorous screening processes and background checks by licensing boards to become licensed. An LPC is often considered a general practitioner who can take up further study to specialize in a variety of topics from addiction, to trauma, anxiety, depression, and relationships to name just a few.
MSPC This is a master of science in professional counseling. This is a person who has graduated with a degree in professional counseling but has not yet completed their supervision hours to become licensed. A person can practice in a variety of settings with a master’s degree, some people do not pursue a license and continue their career with their masters degree. A MS or MA can be used somewhat interchangeably and the difference is only in the amount of math and statistics that are required for the particular program they studied.
LMFT Licensed marriage and family therapist specialized in relationships and family dynamics and typically offers marriage counseling. This is a particular track which focuses on interactions between people and the theories which allow the therapist to help those people in the relationship to become well.
LCSW Licensed clinical social worker, is a person who has graduated with a masters degree in clinical social work and then went on to do supervised hours which gain them a professional license. A licensed clinical social worker is able to manage a variety of mental health issues from anxiety and depression to relationship issues.
MSW This person holds a master’s degree in social work and they may or may not have done any clinical supervision hours. They have graduated from a university after studying a variety of clinical theories on counseling. Social work also provides a comprehensive study of social systems which can offer support and assistance for a variety of issues.
LMHC This describes a person who has a masters degree in counseling and is also licensed, this degree does not exist in Pennsylvania but is the equivalent of an LPC.
PsyD This person holds a doctoral level of study in a given field, for our purposes that will be psychology, this person has studied a university program which emphasized clinical experience instead of research experience. A psychologist can provide therapy or a number of assessments. They also might be active in teaching at the university level or doing research.
PhD This person holds a doctoral level degree, for our purposes we will focus on a person with a PhD in psychology who is refereed to a psychologist, this person has defended a thesis, psychologists have a strong background in research on any number of topics. They may provide therapy and any number of mental health assessments, they can be found working in many kinds of places from hospitals, to clinics, universities, as well as private practice settings.
Psychiatrist This person is generally involved in medication management, they may work in inpatient settings or out patient settings. Other specialized roles might involve sub-specialties such as neuroanatomy and traumatic brain injury recovery.
Other Helpful Terms
LGBTQIA- Lesbian, Gay, Bisexual, Transgender, Queer, Intersex, Ally refers to this entire of cluster of people who may identify as one of the above and most newly, identify as an ally with promoting the rights and awareness of equality.
AASECT-American Association of Sexual Educators, Counselors, and Therapists. An certifying institution which educates counselors and therapists on sex therapy and sex positive practices.
CAADC–Certified advanced drug and alcohol counselor has achieved a higher level or educational and clinical learning that allows them to offer clinical treatment for substance abuse disorder.
In good health and wellness,
Counseling and Wellness Center of PittsburghLearn More
by Counseling and Wellness Center of PittsburghApril 26, 2018 anger, anger counseling, anger managment0 comments
Anger, 5 Ways To Tell That You or Loved One Has a Problem
Anger is a primary emotion that all humans and even animals exhibit in some forms, anger is an activating response and it can often even signal to us some valuable information if we are open to hearing it. When we are practicing mindfulness and have developed our capacity to respond well to infuriating situations, we can become aware of our feelings, then respond in a way that keeps our goals and values in mind. There are several mental health disorders which can present with anger, such as depression in the elderly and men, and impulse control disorder and more.
Uncontrolled anger can lead to multiple problems, internally, it can also lead to stress related diseases including cardiac problems. Anger leads to a state of hyper-arousal where our heart beats faster and our pulmonary functions become heightened, this is often referred to fight or flight. Anger gets a bad wrap and we too often see the destructive potential that it has when a person responds to their anger in a way that is not productive. In Hawaiian culture there is a goddess worshiped, her name is Pele, Pele has the ability to wreak havoc onto the people of the island by causing the volcano’s to erupt their fiery magma around. Pele has it right, when we bubble beneath our crust and wrath comes to their surface, its effects can be destructive. Read on if you think that you or someone you know has a problem with anger; here are 4 ways to tell if you may need counseling, therapy, or even anger management.
- Doing things that you later regret- There are many ways to respond to the feeling of anger, some of the ones that can lead to problems in children and adults are acting out with verbal or physical behaviors that cause damage to the self or others. Most people can relate to not responding well when they are in the midst of a disagreement and thinking back with regret. This is different from what is experienced by the individual who struggles with anger or even may hold a diagnosis such as Intermittent Explosive Disorder.
- Being unable to remember parts of an angry incident. If you are having some angry episodes and when your partner tries to talk about it you don’t remember much, this could indicate a problem. Certain psychological diagnosis such as borderline personality disorder can go into a full disassociative rage.
- Denying having angry feelings. Anger is a primary emotion, we all experience it sometimes, it is a red flag if someone says that they never get angry. Here we know that this person likely has a passive or a passive aggressive personality style that can also lead to troubles in their relationships and other psychological problems.
- Losing a relationship, breaking the law by hurting someone or their property while angry. Even if we feel that our anger is justified we know that we are treading on thin ice when anger triggers us to violate others or their property which in turns endangers others and our freedom.
Remember that anger can be productive and motivational when we respond to it rationally, yet our goal is always to live a life of awareness and greater peace and happiness and if the answer was yes to any of the above questions you are likely suffering and struggling to find ways of expressing yourself and achieving your interpersonal goals.
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by Counseling and Wellness Center of PittsburghApril 16, 2018 counseling, marriage counseling, mindfulness0 comments
Relationship Wellness Checklist, A Mindful Marriage Moment
Marriage, relationships, couple-dom, all forms of interpersonal dynamics work based upon unstated rules, we peacefully and automatically operate with a lifetime of typical exchanges. Some moments are peppered with glimmers of joy, one part emotional support, heaps of memories made, when we are being good stewards of love we dutifully maintain our promises for commitment. How to maintain contented connections with our loved ones isn’t usually a goal that we think about until something starts to go wrong. We know that to keep our minds, bodies, and spirits healthy, mindfulness holds the keys to happiness and longevity. The wellness model has useful applications to marriage counseling and couples therapy, we have compiled a 5-part relationship wellness checklist – lets take a moment to see how well your relationship makes the grade.
- Do you disagree and air grievances with your partner? By disagreeing, we mean constructively having a discussion about things that are bothering you within the relationship. One very ominous behavior pattern is when a couple comes in for therapy and tells the therapist or counselor that they never argue. We know that this is usually a sign of relationship disease. In this situation, it is likely that one or both partners are withholding vital information and may even be passive aggressive and building resentment by not discussing their true feelings. This communication fallacy is a product of imagining that by not being open about annoyances that they are preserving their bond. Withholding feelings and missing chances to constructively manage disagreements is a relationship destroyer and leads to emotional disengagement in the long term.
- Does your relationship have intimacy? The concept and behaviors associated with intimacy are multifaceted. Intimacy is a dynamic synergy of emotional trust, physical connection, and having shared meaning within the relationship. Intimacy is built over time and is facilitated through travailing joys and difficulties together for example, by exhibiting the ability to offer emotional support through a crisis.
- Do you check in with each other through the day? Many of us have demanding jobs and schedules, even having to endure travel to maintain our work responsibilities. Yet, our cell phones and Skype provide us with a chance to tighten the chasm of disconnection by having some face-time, texting, or calls through the day. It is important to turn toward our partner to share highlights and check in, and this characteristic is something that healthy relationships do have in common. Alternately, this doesn’t mean to call every hour and lapse into conflict if our relationship is not experiencing as much face-time as we would like. We should highlight that checking in, is a natural response to feeling connected and participating in the intimacy of our friendship with our partner.
- Is there sexual and non-sexual touching between you and your partner? Both forms of touch are very important in our relationships, while many couples go through periods of lower sexual frequency, they stay connected by touching, hand holding and having other forms of non-sexual touch. Both forms, sexual and non-sexual touch are equally vital for our sense of well-being and bonding. Keeping in mind, consensual intimate touch provides a cascade of hormonal responses, releasing Oxytocin which is dubbed the cuddle hormone and facilitates bonding.
- Who do you turn to for support? Can you name 5 people? Is your partner one of those people? If your partner is not one of the top 5 people who you turn to for support, your relationship may be headed for trouble and this is an indication signaling that your relationship may be prey to a deeper issue worth exploring with a marriage counselor or couples therapist.
Warmly brought to you by the licensed Therapists and Professional Counselors at
The Counseling and Wellness Center of Pittsburgh serving 4 locations with 35 counselors in Western Pennsylvania
- 830 Western Avenue Pittsburgh, Pa 15233
- 4108 Monroeville Blvd Monroeville, Pa 15146
- 3901 Mcknight Rd Mccandless 15237
- 2000 Waterdam Plaza Drive, Suite 240, Mcmurray
by Counseling and Wellness Center of PittsburghMarch 16, 2018 anxiety, anxiety therapy pittsburgh, counseling, counseling pittsburgh, educational, generalized anxiety disorder therapy pittsburgh, licensed therapist monroeville, licensed therapist pittsburgh, psychology, psychotherapy, therapist, therapist in murrysville, therapists, therapy, therapy for anxiety, therapy pittsburgh, wellness, wellness center monroeville, wellness pittsburgh0 comments
A phobia is a fear or anxiety response of heighted arousal, ie rapid heart rate, rapid breathing, and thoughts of intense worry and this most likely leads to avoidance of the situation or object. Some examples of typical phobias are fear of public speaking, fear of choking or vomiting, fear of spiders (arachnophobia), fear of enclosed spaces (claustrophobia), fear of bridges, fear of tunnels, fear of large crowds, fear of blushing, fear of water or other natural environments, fear of contamination or germs. Phobia is distinct and much more severe than a natural aversion, for instance in the example of arachnophobia, many people do not like spiders and insects but wouldn’t qualify for a disorder because this doesn’t interfere with their functioning and enjoyment of life. A person who simply doesn’t like spiders may sheik if they encounter one and quickly try to remove it from their environment. A person who has a phobia of spiders may feel anxiety if they think about a spider, they may never go into a forest or stay away from other natural environments, they may start to take precautions like spraying repellant everywhere and have continual intrusive thoughts about the possibility of encountering spiders and even stop leaving home or developing agoraphobia because their wish to avoid the spider is so powerful.
The Diagnostic Criteria for A Specific Phobia are;
- A continual, persistent, and excessive fear caused by the presence or anticipation of the situation and or object, examples may be choking, bridges, tunnel, flying, insects, fainting, speaking, blushing.
- When exposed to the object or situation an anxiety or hyperarousal response is invoked. This is also a different response in children.
- In panic disorder the persona experiencing the disorder does recognize that the fear is unreasonable and the response is excessive.
- The situation or object may be faced or endured but only with very visible and tangible fear, anxiety and distress.
- This fear and anxiety interferes with the enjoyment and participation of life, limiting professional, occupational, social, relational, and academic performance and functioning.
- This can be diagnosed only in individuals who are over the age of 18 and it must be experienced for longer than 6 months.
The best way to treat a phobia disorder is with psychotherapy, your licensed counselor can help you by using a very specific kind of therapy called Exposure Therapy. This is a behavioral therapy which a licensed therapist who specializes in treating anxiety disorders will be able to guide you through. In other instances, medication including anxiolytic medication, anti-anxiety and SSRI’s are best used medication therapy to treat and manage panic disorder. Other forms of therapy which may help to manage specific phobias including meditation, mindfulness, exercise and other integrative options like nutrition counseling and acupuncture.Learn More
by Counseling and Wellness Center of PittsburghDecember 28, 2017 counseling, couples counseling, couples therapy, educational, marriage counseling, psychology, therapist, therapy, Uncategorized, wellness0 comments
Our Licensed Professional Counselors include therapists who are trained in a variety of specialties including Marriage and Family Therapists, Child Therapy, and Certified Nutritionist, Kinesiologist, Clinical Herbalist, and Meditation Instructor are proud to be Monroeville’s only Integrative Counseling Center. Our Counseling team include top-rated therapists with decades of experience in Mental Health and Marriage or Couples Counseling in Monroeville.
Our therapists serve Western Pennsylvania and our Counseling Center East is near you in Monroeville, Murrysville, Penn Hills, Plum, New Kensington, and Westmoreland County. We provide compassionate and scientifically validated therapy solutions specifically available for your emotional health and wellness. Our counselors treat individuals who are suffering from a broad range of mental health concerns such as anxiety, anger management, depression, chronic mental health diagnoses, trauma, bipolar disorder, late stage alcohol and substance abuse recovery, intimacy, life transitions, managing the emotional effects of a medical diagnosis, grief counseling, stress disorders, stress management, obsessive compulsive disorder, mood disorders, personality disorders, compassion fatigue, parenting, life balancing, postpartum depression and many more. Our child therapists help children who are dealing with bullying, trauma, grief, behavioral, and attentional disorders. The Counseling and Wellness Center of Pittsburgh has therapists with specialties in all ages and stages of development.
Some of the commonly treated disorders which can be helped by our Couples Therapy specialists are intimacy, communication, conflict, infidelity, parenting and co-parenting, as well as premarital counseling. Family counseling is also an option and our therapists have worked with families of all types and sizes including parent child, adult children and parents, step families, siblings, and grandparents.
As an integrative counseling center we utilize many approaches and offer solutions for emotional, relational, and physical health in our centers. Our counselors use cognitive behavioral therapy, mindfulness, humanistic, psycho-dynamic, and emotionally focused techniques as well art therapy for kids. We also have a wellness team to provide natural solutions to enhance well-being including herbalism, meditation, and nutrition counseling. In other instances we are glad to collaborate with psychiatrists and psychologists to provide continuity of care for those clients who hold psychiatric diagnoses. Please refer to our providers individual bio’s for a more comprehensive explanation of their professional styles, training, and educational backgrounds.
We accept many insurance companies including UPMC, Highmark Blue Cross Blue Shield, United, Aetna, and Cigna. Additionally and for your convenience we also accept HSA, credit and debit card for self paying clients. We staff therapists who care and who do offer the sliding scale so that all clients can access the mental health coverage that they need.
We do offer distance solutions at all of our centers and can provide counseling using skype.
If you have a question about whether we have a counselor to treat your specific concerns and emotional needs, please send an email and we will be glad to let you know or answer any other specific questions or inquiries.
Counseling and Wellness Center of Pittsburgh is conveniently located at 4108 Monroeville Blvd, Monroeville, PA, 15146. We are in a freestanding building with a large parking lot attached to our center.
Call us at 412-856-WELL or 412-856-9355
Sunday 7am-9pmLearn More