by Counseling and Wellness Center of PittsburghApril 30, 2018 mindfulness based stress reduction, relaxation, stress, stress management0 comments
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;
Muscle aches and pains,
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.Learn More
by Counseling and Wellness Center of PittsburghApril 14, 2018 counseling for depression, counseling for PTSD, meditation, mindfulness, nature therapy, Nutrition Counseling, outdoor yoga, stress managment, wellness counseling pittsburgh, wellness pittsburgh, yoga0 comments
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:
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.
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.
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 PittsburghLearn More
by Counseling and Wellness Center of PittsburghMay 1, 2016 counseling, mindfulness, personal growth, wellness, wisdom0 comments
50 Wellness Keys to Living a Happy Healthy Life
Our therapists and wellness gurus have compiled a list of 50 happiness keys- Be Well PGH!
- Make peace with your past.
- Have faith in the future.
- Find love for everyone but love some very deeply, this may require learning how to love and feel.
- Forgive yourself, forgive others, especially those who have not asked for it.
- Trust yourself and honor your feelings, feelings will guide you if you let them.
- Find a passion, something that makes you feel alive, practice it regularly.
- Learn the difference between being emotionally reactive and emotionally reflective.
- Prioritize a deep sense of safety and never entertain people or places which stir in you feelings of fear.
- Keep dreaming, nurturing the flame in others and yourself.
- Mindfully indulge your bodies appetites for food, play, connection.
- Learn to find and enjoy the comfort in silence.
- Make time for solitude, it is here that our creativity and vitality is rejuvenated.
- Pay attention to the words that you speak to yourself and to others.
- Wish success, beautiful love, and peace for your partners of the past.
- Try your best, push past the limits, that is where the magic happens.
- Know when to quit, some ideas and people are best left behind.
- Be cautious of too much routine.
- Regularly break into song and dance.
- Connect with The Earth and learn to hear The Words in the Wind.
- Learn to breathe with intention and harness the power of your lungs.
- Stare up at The Stars on long clear nights and think of the infinite.
- Don’t let other’s perception of you define your self-esteem.
- If you want to know someone, watch the way that they treat others in their life.
- Cling fervently to your intuition.
- Spend time closely with the elderly, they hold the wisdom.
- Recognize how short and special each moment of life.
- Hold hands while crossing the street.
- If you experience anxiety or depression start to manage it.
- Encourage yourself as you would others.
- Travel somewhere far away where you know nobody.
- Become enchanted with a strange place, person, or idea.
- Scoop a hand full of soil into your hands and smell it.
- Take off your shoes and walk in the grass.
- Stand the wrong way in an elevator.
- Stop and smell the spring flower blossoms no matter how hurried you are.
- Meditate upon love and light, glow with the thrumming of universal consciousness.
- Stretch often, get to know the little intricacies of your body, your sacred space.
- Savor the feeling of your heart beating fast from exercise, kissing, or the unknown.
- Do something for someone who can not or will not return the favor.
- Talk to a homeless person, hear their story.
- Organize your home and office, a organized mind creates and organized space and life.
- Be cautious of being overly organized 🙂
- Strive for balance in all things!!! ^^^^
- Take Vitamins and eat meals made from delicious food instead of powders or meal replacements.
- Eat glorious multicolored fruits and vegetables.
- Indulge in the second piece of CAKE!
- Chew slowly and savor for a long time.
- Create a meal without using a recipe.
- Paint something abstract without caring how it turns out.
- Tell your parents you love them and make sure they know you mean it.
- Don’t speak in the heat of anger, the words can never be taken back.
- Love an Animal as you would a friend.
- Don’t pay attention to numbers on the scale, bank account, or the years of life.
- Know that there is a deep, profound Sacredness illuminating all things.
These are our wellness keys for health and happiness!
Be Well Pittsburgh,
The Counseling and Wellness Center of Pittsburgh
830 Western Avenue Pittsburgh Pa 15233