by Counseling and Wellness Center of PittsburghApril 5, 2018 anxiety, anxiety therapy pittsburgh, counseling, counseling for anxiety, counseling pittsburgh, licensed therapist monroeville, licensed therapist pittsburgh, meditation, nature therapy, stress managment0 comments
Green & Serene; Nature Therapy Reduces Stress
Mindfulness, mantras, fitness and new age therapy are all devoted to finding ways to enhance wellbeing, joy, and alternately to decrease stress levels. Combating the effects of stress are increasingly important for all of us as we manage demanding lives. One of the best ways natural ways to enhance feelings of wellbeing is by practicing fitness or some form of exercise therapy. In many studies, cardio vascular exercise is explored and compared with placebos and even pharmacology and it is verified to significantly impact and reduce the symptoms associate with anxiety and depression. Yet, there seems to be new evidence that we can even further enhance the benefits of exercise.
Increasingly, we learn that the great outdoors may have many secrets to enhancing our wellness potential. In fact in a 2013 study published by the National Institute of Health, cortisol levels were measured in people who had taken a long walk indoors and others who had done the same walk outdoors in a green serene setting. Those who had gotten their cardio amidst the trees had significantly less cortisol in their saliva than those who were indoors. Peaceful outdoorsy people have long felt the call of the wild and reported the great benefit of getting their fitness fix by hiking, biking, and other outdoor activities. We know that we can boost endorphins and decrease cortisol levels from the experience of being outdoors. Keep in mind the Cortisol is a hormone produced in the body by the adrenal glands, its activating presence leads to the physical responses involved in “fight or flight.” When cortisol is contained in overabundance in our bodies it can lead to many forms of disease, weight gain, and chronic stress to name a few. So in short, discovering ways to reduce cortisol’s overabundance in our bodies is vital, the mental health community is ready to explore many ways to expound upon the health benefits of spending more time outdoors.
Here are a few of our therapists top 12 to be well, ways to enjoy the outdoors:
Learn to forage for wild edible plants and berries with an expert guide.
Take your lunch break outdoors, even a ten minute walk helps.
Learn how to do a walking meditation.
Create an outdoor space at your home.
Pack a picnic with your dog or your partner.
Try to go camping.
Do some star gazing.
Take a flower sniffing tour.
Plant a garden and make some farm to table meals of your own.
Pick up litter, we can even be altruistic with our wellness.
Ask your therapist to do an outdoor walking session.
Take an outdoor fitness or yoga
We love western Pennsylvania and finding ways to enhance wellness with our abundant green outdoor spaces.
This short wellness moment is brought to you by our licensed professional counselors and wellness providers at The Counseling and Wellness Center of Pittsburgh.
Be Well Pittsburgh, Monroeville, and Western Pennsylvania!
830 Western Avenue Pittsburgh PA 15233
4108 Monroeville BLVD Monroeville PA 15146Learn More
by Stephanie McCrackenMarch 24, 2014 counseling, mindfulness, personal growth, psychology, psychotherapy, Uncategorized0 comments
At long last spring is finally before us, warming sun beams serve as a reminder that winters darkness is ebbing, unfolding to a new time of the year. Before we can finish with a blink of an eye the landscape will be blushing a cool green, the growth of all that only a month ago, was cloaked in hardened winter, a stern remembrance of the branches and twigs formerly befallen with the chilled stagnation of ice and snow. Even the icebergs which were suffocating the rivers and ponds eternal flow have graciously thawed just as do our hearts, mind, beingness—that is if we remain afloat in the process of growing. With springs return we may feel lighter, more content, responding to greater amounts sunlight and warmth, with each day we move further from the Vernal Equinox our knowingness is assured, spring is here. Motivation energizes the spirit which wants to follow the pristine example of the landscape by becoming something even greater, brighter, and more beautiful, on the inside. Some of us create grand plans to dig out our dust pans and mops, rearrange the furniture, switch out our fall and winter wardrobe for the pastels of the season, go all out and do a round of spring cleaning. Like our mothers or fathers and their grandparents before them making use of this special transition to arrange our world into a cleaner and more comfortable environment in preparation for springs blossoming. Perhaps you turn to the instructional mechanisms of Feng shui or some other method to order your environment. Yet the outside, well that has always been the easiest part to wield ones growing sense of mastery, if you really want to challenge your springs cleaning efforts this year, you may want to assess the mechanisms which sustain your internal world by utilizing psychotherapy. All of those thoughts, emotions turned behaviors, reaching their roots as far back as you can recall into the very earliest memories that thought can conjure. I beg you to ask, in what areas do you aim to grow this spring?
This winter has beckoned me to consider the effects of ferocity and holding on far too long. What are some things which you are holding within, exuding to the external? Is there a pattern which you use to shape your interactions with others, can you see it, are you ready to examine this tender area or is it still more safe and familiar to linger in blaming and projections of fears and anxiety? Is there a relationship which you should fix or let go in order to best serve your growth? If you’re imaging that the answer is “yes” then consider a step further, what lessons does this negative interaction hold for you and about you? When you scrape the dust from the long ago blurry mirror and examine your very own image, perhaps you notice a stark face returning your gaze, but what do you really see my friend? Who hides in your shadows?
The earth makes its revolution, revolving 1 time in every 24 hours, our planet is ever in orbit, a seasonal change impending, we feel it, and we must consider how should we change too? Nature is an insistent instructor forever whispering her lessons of change. It is very sad to see those who are ever seeking to remain the same, not recognizing the stages and changes in life, in a solemn and straight trajectory they insist that yesterday should indicate the forecast for tomorrow—yet the best leaders and most well adapted humans accept and thrive through change, allowing it to shape and mold their actions and using it as fuel for their becoming. Ones best course of action through time of change is to examine and then create ones intentions, a typical effort within counseling and therapy. Allow change to unfold by clearing out mental and physical space for spring’s shiny new growth to blossom. Use your mental broom to push stagnant thoughts and behaviors back into the muddy earth and replace them with those which sustain the tender budding life, the new growth, both within and without. Bloom Bright and Blossom Beauty!
In Loving Encouragement,
Stephanie McCracken MSPC
Reviving Minds Therapy
1010 Western Avenue Pittsburgh Pa
15233 Suite 100
by Stephanie McCrackenAugust 1, 2013 counseling, couples counseling, couples therapy, marriage counseling0 comments
You love your wife, husband, boyfriend, live in lover, you have remained together “insert number of years.” In fact you are so stricken with these pangs of warm and gooey feelings that you want to put in the extra effort that love sometimes requires of us to enhance our relationship bonds. Or, another possible consideration is that your relationship is in a slump and if this is the case you may have become aware of the fact that love does not tend its own growth. Regardless of how much time you may spend in your partner’s presence the difference between a quality relationship and a love that may be waning is often depicted in the quality of the time spent together. This is particularly true when a relationship may be suffering from the effects of deteriorating communication lines, conflicting schedules, the passage of time, strain upon one or both partners just to name a few. Besides couple’s therapy, there are a number of things that you may consider doing in our beautiful city to revitalize that loving connection that was once the highlight of your life.
- In Pittsburgh’s Cultural District there are several absolutely free galleries that are definitely must see’s! Space is on Liberty Avenue right downtown, even if you and your partner are not a beret wearing art aficionado, the instillation art is highly accessible to the laymen not to mention an interesting conversation starter, plus, did I mention that its free! http://www.spacepittsburgh.org/flash.html
- Take a long walk on one of the abundant river trails. We are lucky to live in a city that has a plentitude of water trails, some private and wooded while others permit a stroll next to the glittering metallic of the industrial laden skyline. Take advantage of man or natures bounty with your lover while hands remain clasped, a simple stroll can be so refreshing.
- Go shopping in the strip district markets and purchase a small amount of your favorite treats for a hiking excursion, take your picnic to one of the local parks. We are lucky to live in a city where there are a myriad of options, from Raccoon State Park to Morain State Park. At many of the parks you have the option of hiking or even renting a paddle boat which is fun and great exercise! http://www.dcnr.state.pa.us/stateparks/findapark/moraine/
- Take a ride on the incline and visit the startling heights of our city where you can admire the vista with your lover at the summit. While enjoying the sites, you can take the time to talk about the places you see that you have been together or the places that you would like to visit. http://www.duquesneincline.org/
- Create a couples vision board together, clip through books and magazines to create your ideal vision of where you would like to be in the next year or in 5 years. Plan together; this will give you both a chance to reconnect while understanding your own and your partners’ dreams. http://www.ehow.com/how_4494911_make-vision-board.html
- Peruse the Pittsburgh City Paper for outdoor concerts, even better you may stumble upon some that are absolutely free! From outdoor moonlit symphonies to indie rock, check out the ticket for lists! What speaks romance and excitement as much as enjoying the relaxing effects from the music in your ears. http://www.pghcitypaper.com/
- Enjoy one of the Paint and Wine events such as Corks and Canvases. These are paining classes that are targeted towards adults; you can go with your significant other and even a group of friends. While the cost may be a bit prohibitive for some, if it is within your budget it is well worth it to become creative making those “happy trees” while sipping a glass of wine. http://corksncanvas.com/
- Rent a Kayak, available on the river next to PNC Park or also available in Millville. Get your heart pumping with the renewal of romance and the fun of enjoying the city from a unique vantage point! This fantastic venue also offers bike rentals and the city of Pittsburgh boasts many wonderful trails.
I encourage you, the reader to share your own yinzer worthy way to REVIVE YOUR LOVE!
In love and health,
Stephanie McCracken MSPC
Offering Psychotherapy and Marriage Counseling
Reviving Minds Therapy
1010 Western Ave
Pittsburgh Pa 15233
by Stephanie McCrackenJuly 2, 2013 counseling, mindfulness, personal growth, psychotherapy0 comments
Bliss, contentment, joy, with all of this jolly there is much debate. Are we birthed from our mothers’ wombs and onto the terrestrial sphere with an innate capacity to experience greater abundance of positive vibes or is a happy disposition something that can be nurtured? There are endless varieties of self-help books, and spiritual manuals indicating the gamut of tactics which when put into practice, may help us live a life with greater serenity. As a therapist and a woman who revels in her own personal transformation, I have some simple but powerful tools to share with you which will direct your feelings towards the more ecstatic emotions. Here are some tips for the reader:
1) Letting go of resentment. Whether it is a feud that started 10 years ago or just yesterday, when you hold on to feelings of anger and harbor grudges it is very unhealthy for you. Just like the saying goes, “Holding a grudge is like drinking poison and expecting the other person to get sick!” Letting go of grudges doesn’t mean that you are saying a wrong doing done to you is ok, it means that you recognize that these emotions do not serve you which is why you are letting them go! It may be helpful to release them ceremoniously, writing a small list and burning it and then burying it somewhere deep within the earths soil, truly putting your woes to rest.
2) Make a regular practice to reflect on gratitude. The feeling of gratitude is one of the most powerful positive emotions; it expands thinking and is composed of light and love. No matter where you are in your life, you surely have some things to be grateful for and the best things are typically the simplest- always keep in mind that the tiny moments are the building blocks of the fabric of your life!
3) Take care of your body! There is much to be said for taking the time to invigorate your limbs with oxygenated blood, allowing them the experience of vigorous contortion. We are animals and our forms are intended for motion. Furthermore, we must be mindful to consume nutritious food. Be sure to eat at least one or two foods a day that are plant based, preferably something out of the skin or rind and not out of the jar. Ancient Chinese medicine indicates that all food has energy, be sure to eat things that are live, healthy and teeming with life force!
4) Focus on the breath. When you take the time to understand your body and realize its
rhythms you are well on your way to living a healthy and happy life! The breath is the elixir which feeds our very living, it has the power to calm, or excite and when you hone in on this process you can begin to exert great power over your own mood. Slowing and deepening for deep relaxation or notice how fast and shallow breathing becomes when we are upset or after a run.
5) Value non-material things. Working is an important part of adult life, making money can feel great because money has the ability to provide for basic material necessities and those little bells and whistles which sure can be fun. Yet, the most important things that we know are our relationships to friends and families, they are the true givers of joy. Remember that when your last hour is nearing, you won’t be thinking about your bank account balance, you will crave nearness with the people who dwell in your heart and mind so make time for them now while your time is long.
6) Discover the joy of doing nothing. Most of us stay so busy maintaining the demands of our work and home duties that the idea of doing nothing comfortably gives us the shivers. Yet because of this it is even more vital that we explore the sensory bliss of truly relaxing into our own minds and bodies, far away from the phone and computer or chatter of mates and children. We will all become a bit happier when we carve out some time to enjoy doing nothing, for you maybe that is simply closing your eyes and breathing in a hot bath, or under the shade of the tree or even turning your back on your computer at work, closing your eyes and guiltlessly dwelling in your own mind for a few blissful minutes.
7) Reacquaint yourself with nature. The most content people have a relationship with and an understanding of nature. All of those forces outside of the self, the inspiration of countless poems and paintings, when we place our attention upon the attunement of our earth, she usually has some messages for us. While she speaks, she calms and there are even new studies which indicate that people who sit, plant, and place themselves near soil are happier and boast heartier immune systems. Despite what your mother may have told you about tracking it in the house, dirt isn’t so bad after all, those live microbes carry some secrets such as disease fighting and there are others who say that direct contact with the ground can have astounding effects on your electromagnetic composition, literally realigning your force field.
Besides any of things what are your suggestions for living a happier life? Please share your own personal tips!
In health and wellness,
Stephanie McCracken MSPC
Reviving Minds Therapy