by Counseling and Wellness Center of PittsburghApril 30, 2021 anxiety, Anxiety and Stress, anxiety therapy pittsburgh0 comments
Anxiety management in a healthy sustainable way!
Here is the ultimate listicle of healthy ways to reduce and manage anxiety symptoms beyond meditation and exercise because while both of those do work, they might not be in everyone’s tool bag. Here are 10 simple and effective therapist verified ways to help.
- Blow bubbles! This works two ways, one who can be anxious when they are looking at a shiny bright bubble? But seriously, bubbles require us to blow our air out, when we are blowing out we activate our parasympathetic nervous system. It is also speculated that anxiety and panic can be induced by a CO2 sensitivity, this is helped anytime we blow out slowly. So go ahead, let your inner child emerge and blow some bubbles!
- Try a hot bath! Hydrotherapy works, this is all about vasodilation, when we take a warm bath our blood pressure increases but what goes up must come down so we float into a state of deeper relaxation after, if you can take your bath with candlelight and a good book, even better!
- Count down from 100 backwards. Many anxiety management techniques help us to focus on something other than the anxiety, counting backwards works well!
- Scanning techniques, focus on what you see around you, you can even use the alphabet, start by looking around for something that starts with the letter A, then B. Some people respond best to this by writing out their answers too.
- Listen to soothing music, sound can be very therapeutic because our heart rates do respond to auditory stimulation. If you listen to something below 60 BPM (Beats per minute) you will naturally bring down your heart rate too.
- Progressive muscle relaxation is a system of focusing on each muscle group and squeezing them, holding the tension for 10-20 seconds, then relaxing. You start at your toes and slowly move up to the crown of your head. After working through each muscle group you squeeze every muscle and then relax. This is effective because we are best at relaxing after being active!
- While most of us want to harness our calm without any pharmacological intervention, that is not always possible. Some mental health and medical diagnosis respond only to medical treatment. With that in mind, some forms of stress can be aided by using herbal remedies, herbs such as hops, valerian, and lemon balm are especially calming. Consult your local herbalist for more tips on herbs!
- Do some gardening, soil and contact with the earth works on multiple levels to help us relax, it doubles as physical activity and we also know that nature therapy via time spent outdoors has excellent stress reducing benefits. Go ahead, plant a flower or tree, not only with you enjoy its beauty but you will get a relaxing dose of wellness while you are at it.
- Lower your heart, literally. I know we aren’t including exercise but a low impact yoga stretch called child’s pose can be achieved by getting onto your knees, then bending forward from your waist to lay your head and shoulders on the ground. Your heart gets a welcome rest when you are inverted this way and your heart rate automatically goes down!
- Phone a friend, this is especially helpful for women who are experiencing anxiety, women get a stress reducing benefit from talking to supports about their stresses. Feeling overwhelmed, talk it out!
Stephanie Wijkstrom, MS, LPC, NCC Stephanie Wijkstrom, MS, LPC, NCC
by Stephanie McCrackenJanuary 22, 2015 counseling, couples counseling, mindfulness, personal growth, wisdom0 comments
The Grass is Always Greener, To the Brown Patches of Dirt in my Lawn, On Love and Life
The grass is always greener, the crab grass, the blue grass, the sea grass, I see it out there as one whose mind is prone to perpetual comparisons, squinting eyes contemplating between the haves and have not’s. My front lawn has large cavernous patches of dirt, etched amidst sparse littering’s of grassy blades. It’s something that really bothers me, sometimes in the way too early morning hours I lay awake and think about how to solve this problem, I should admit that I pride myself upon being a solver of life’s hasty demands. Yet this one has riddled me, how did this muddy pit get here? Once or twice I have even tried picking up all of my belongings and moving to a new home, so beside myself with this shoddy yard that I convinced myself to find a completely new house, a house with the dream lawn of my most romantic fantasies. I am not the only person to notice the grass, the grass provides the frame of ones home, the foundation for ones life, a connection to the earth, this is about so much more than the “grass,” it’s a part of ones identity, how does one manicure what is imperfect? How to maintain esteemed pride when the very things which frame my tidy house fail to meet my very own lofty standards of, “how it all should be.” Does one still thrust a pole into the lawn with a kitschy flag to commemorate each of the holidays? Does one dabble large planters upon the grass and fill them with marigolds and petunias? Maybe nobody will notice those miserable barren patches if I simply abandon all responsibility and allowing the lawn to grow long and wild, perhaps to revel in the mysterious and primal Amazonian nature of it. Coveting thy neighbors grass can become an obsession. A soothing Sunday drive to clear the mind and where am I? I am not in conversation with my fiancé who is stoically manning the wheel, I careen my neck from outside of his finely tuned automobile. I see the emerald spikes encasing the lawns of this neighbor and that, evoking for me a sense of desirous melancholy. Things can rapidly careen out of control, thoughts becoming high jacked, not wanted to walk out of the house to have someone see that this is my lawn, not wanting to be associated with those cursed drab patches of barren earth. I see my neighbors flaunting theirs, the grass that sparkles, those majestic little studs bolding jutting out from the earth, with their implicit meaning that any abode which has such grass is perfectly cared for, is more than a house, it is a home. I too want the kind that feels like that springs beneath bare feet and smells like a musky blend of lemon tart and pine needle. There are countless books written about landscaping and gardening, one can use seed or sod, barricade it to be sure nobody walks on it, or then too, one could walk on it with high heels to aerate, or perhaps enhance the soil with worms, for every curiosity help is a YouTube video, a google, or a guru away . Yet none of them say this: After a very long and drawn out rest, a celestial providence of an epiphany struck down upon me, opening up my mind with a shiny insight; nobody else is going to fix my lawn, moving isn’t going to help me find better grass, it is my very technique to tending the lawn which is lacking. It’s easy to get frustrated too much, to turn away from picnics in the grass because it doesn’t look, smell, or feel the way that one imagined it “should”. Soil samples and sod wont alleviate this eternal pondering for the clue to change the grass for good, there is a really simple way to enjoy the grassy knoll of ones dreams. Yet like all things worth cultivating, it will not be easy, lace up the old work boots and jean coveralls.
It all starts by loving the grass, those darling petite seedlings only dare rupture the earth for promise of the warming sun, give your grass warmth. Yes, I know my child, in this moment we see only barren patches of earth but I urge you to go out there and love them anyways, not just to say it but to do it, planting glorious seeds of intention. Water those blades each and every day, fill your watering can to the brim with hopeful water, set aside a collection of rainwater, the earth loves the water best which has danced amidst the clouds. Tend to your petite parcel of earth each day, when tired wield your soil crusted shovel, when fantasizing about a tropical holiday, one still must tend to the lawn. You see, I have learned something, our response to our imperfections, to those earthen patches of mud, does indeed determine our opportunities for growth. How do you tend to the patches of mud upon your lawn? Anyone can marvel at that which has been luxuriated with advantageous wonder but it takes one dedicated and master gardener to persevere with fortitude, to love a little earthen patch into a fully bloomed, springy and lustrous lawn. Just what is it in you or your relationship which just may need a little more love to blossom forth with life?
Dreaming of spring time grass, Stephanie McCracken MSPC Reviving Minds Therapy Offering Marriage or Couples Counseling and Psychotherapy 1010 Western Avenue Pittsburgh Pa 15233 *This is an intentional fictional piece and similarity to real or actual events is sheer cosmic coincidence…Learn More
by Stephanie McCrackenJune 20, 2014 counseling, personal growth, psychology, psychotherapy0 comments
The solar energy and entrance of summers dance beckons forth beads of perspiration and the cherry blossom glow if sun-kissed cheeks. It is time to celebrate the summer solstice and this year the earth has proffered abundantly with her flourishing landscape smiling faces pleased to be enjoying more of life outdoors. Moods seem to be heightened and Peaceburgh united in celebration of earth’s full bloom. As a 30 something woman and psychotherapist the summer solstice has special significance to me as I realize that I am in the solstice of my very own life’s trajectory.
Spring and early summer are behind me, those carefree days hallmarked by revelry of free abandon, newly warmed earth encouraging endless exploration, curiosity and summers long, warm nights fueling choice and impulse to stay a little longer gazing at the starlight canopy glimmering way up there. Yet the more days of life which are offered to any of earths curious travelers, the more thought that may beckon itself towards the distance. As thinking, feeling, planning humans we know that the golden halo of the high summer sun will unfold towards to the chill of October and the stark freeze of January. So we sentient beings do our very best to both remain centered within the ebullient energy of the solstice yet we also concern ourselves with embodying the best expression of all of this heightened opportunity towards the yield of the later season’s crop. The tomato blossoms which I loving tend in June shall nourish me during the less opportune late winter. Much of human suffering is preventable when we simply act in accordance with the earth’s rhythms and offer our selves towards the infinite flow of wisdom which is contained in the grasses and groves around us.
Which portion of your life may you tend more gently, nourish and water more abundantly so that your crop yield will provide more nourishment to your and yours? Are you a staunch singleton or a part of a loving relationship or marriage? Is there an activity or hobby which you have always wanted to take up? How about that extra degree or accreditation which you have wanted to obtain? A part of your spirit urging you to take that trip? Are you uncomfortably shy or angry, what risks are you willing to take to embody the best you? What about that love or a friendship which you have wanted to repair? The solstice is a time of bountiful joy and opportunity, our terrestrial reminder that energy is in full force, to what should we devote ourselves so that we are the most whole and healthful humans we can be?
Pittsburgh has much to do this solstice to celebrate and commune in the worshiping and love of the season! Check out some of these peaceful events!
- At the First United Methodist Church “Re-Source! Creation Spirituality Gathering, June 20-22” Here you can look forward to “Integrating Spiritual Practice with Compassionate Action”, is the theme of this year’s Creation Spirituality Gathering at First United Methodist Church of Pittsburgh. Deepen your spiritual practices with people who re-source their walk in the world through ancient wisdom, the new cosmology, co-creativity, and joy for the inter-connectedness of all beings. Rev. Dr. Matthew Fox’s keynote address will be “Compassion: The Next Level of Consciousness for Human Evolution”. Find out more at our website. www.re-Source!Gathering.com”https://www.facebook.com/events/597288267044768/?ref_dashboard_filter=upcoming&suggestsessionid=81c6cef650f0c27c601a808714ea119b
- Also not to be missed is The Summer Solstice, Hear The Song of The Heart Celebration! Summer Solstice represents the highest point of light available for inner activation of consciousness, Mike Tamburo and Gallina work in unison to during their vibrational gonging and Kirtan chanting healing ceremonies, if your interest is piqued then follow the link! oin us for a very special Summer Solstice gathering. Create and celebrate community as we light our inner fire with vitality, joy, and renewal. Experience transformation and union through sound, tone, breath, and movement in this Yoga of Sound workshop. Crown of Eternity will lead you through mantras and meditations with a live music soundtrack – creating the perfect environment for you to become absorbed in the sound current. Open a space of inner stillness and allow the song of your heart to arise inwardly from the subtle currents of prana moving throughout your body. Experience the devotional aspects of the Heart Chakra; where there is no conflict; where Heavens and Earth come together in balance. Let your hearts soar through Crown Of Eternity’s live cosmic renditions of sacred chants. Let your minds dissolve in sublime stillness to the sounds of multiple gongs. Meditation on sound is a universal path to self realization accessible to any one and appropriate for any path or spiritual aspiration.oin us for a very special summer gathering. This event historically sells out! Register here: http://www.crownofeternity.com/ai1ec_event/summer-solstice-hear-the-song-of-the-heart-celebration/?instance_id=496
- At the local J and D winery, you can worship with some vino and tunes this Sunday! “Join us for”Wine & Music on the Patio w/ Joy Ike Band”. This lovely Sunday afternoon will include live music from 2pm – 5pm. You can also enjoy local cheese from Emerald Valley Artisans, and of course, delicious wine by the glass and by the bottle will be available for purchase.” Follow the link for more details! https://www.facebook.com/events/1451627521750989/?ref=2&ref_dashboard_filter=upcoming
- On June 28th head on over to Mookshi Wellness Center for the “Welcome Back Summer Trance-Chant Party/KIRTAN with Vox Lumina” “PARTICIPATE! RADIATE! ELEVATE! Celebrate the return of spring and raise your vibrational state with “trance-chanting”, or what the yogi’s call “Kirtan”. It’s amazing!” Follow the link to get your tickets in advance! https://www.facebook.com/events/1455776654643681/?ref_dashboard_filter=upcoming
Here’s to you; may your solstice be full of radiance, peace, introspection, and connection!
In love and light,
Stephanie McCracken MSPC
Reviving Minds Therapy
Offering Individual Counseling/Psychotherapy and Marriage Counseling
1010 Western Avenue Pittsburgh Pa 15233 Suite 100