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 Counseling and Wellness Center of PittsburghOctober 1, 2019 anxiety in children, child counseling, child psychologist0 comments
5 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.Learn More
by Counseling and Wellness Center of PittsburghJuly 16, 2018 anxiety during pregnancy, depression in pregnancy, postpartum, stress pregnancy0 comments
Anxiety and Depression During Pregnancy, ‘Wellness For People Like Me.’
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.
by Counseling and Wellness Center of PittsburghMay 10, 2018 addiction, anxiety, cell phone addiction, cell phone anxiety, counseling for addiction, help for cell phone addiction, social media addiction, therapy for addiction, video gaming addiction0 comments
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;
- Using cell phones in a dangerous context such as while driving or biking.
- Having had an accident or other incident due to using a cell phone in a dangerous context
- Having problems in relationships, ie your partner or loved one annoys you by criticizing your cell phone use.
- Having problems at work or school because of cell phone use.
- Preferring online, texting, or social media world to real life contact.
- Inability or difficulty sleeping due to cell phone use.
- An inability or difficulty refraining from using cell phones even though attempts have been made to cut back.
- Urgency to respond to messages immediately and having a marked irritability if access to phone is delayed.
- 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
2539 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.2016.00175Learn More
by Counseling and Wellness Center of PittsburghMay 5, 2018 anxiety, clinical herbalist, complementary medicine, depression, holistic health, integrative mental health, natural health, turmeric0 comments
The Amazing Natural Substance that treats Depression and Anxiety
Want to manage anxiety and depression as well as double down on a dose of wellness? We have one incredible natural health, food substance to report to you. Turmeric is a rhizome and a member of the ginger family. Turmeric a major ingredient of Indian curries and has also been used to dye clothing throughout history, due to its vivid yellow color. The scientific community continues to research its uses as a healing substance, specifically trying to gauge the mechanism of action and effectiveness of the active substance, curcumin.
Curcumin is known as the most active ingredient in turmeric and continues to intrigue the medical community with its ability to providing relief for symptoms like depression and anxiety. According to a recent metanalysis funded by The National Institute of Health, curcumin was shown to be safe and effective in reducing symptoms of depression (Hewlings, 2017). That study recommended that while there are some conclusive therapeutic effects in treating depression, more research should be done to determine it’s clinical role in the treatment of anxiety.
Turmeric entered the clinical limelight when researches wanted to investigate the differences in cancer rates between westerners and some eastern and Indian populations. Ayurveda and Traditional Chinese Medicine have used these plants for thousands of years. Natural and holistic health options find ways to use the medicinal properties of commonly used foods to enhance well-
being. Some common ways of administering them are by grinding them into a fine powder, then using it topically as a salve or ingesting them to treat multiple ailments ranging from skin lesions to memory enhancement.
While the mechanisms of Turmeric’s health and wellness benefits are not completely understood, it is believed that curcumins ability to reduce inflammation, is one of the major health enhancing properties which can affect the brain, cancer, lupus, and renal disease. Curcumins also have other functions in addition to reducing symptoms of depression, it benefits the entire body and can be used as protection from liver toxic substances, to manage Crohn’s disease, reduce symptoms related to irritable bowel syndrome to name a few (Gupta, 2013). In addition to reducing symptoms, this amazing root is reported to also enhance post work out recovery, (Hewlings, 2017. ) Turmeric is not a replacement for pharmaceuticals treating depression. Patients should still seek advice from medical professionals since other medical conditions need to be ruled out. Nor does it replace the benefits of managing the symptoms of depression or anxiety by getting counseling. Rather, it viewed as complementary to current therapeutic options.
The beneficial effects of turmeric on health is dose-dependent. It is not sufficient to heap an extra serving of curry at your favorite Indian restaurant in hopes of healing the brain and body. The clinically relevant dose of turmeric is upwards 600 mg several times per day. We recommend that the reader consult with a clinical Herbalist or Nutritionist to assess the appropriate regimen to manage the symptoms that you aim to address. Most sources recommend turmeric in capsule form to standardize the dosage. Some also enjoy turmeric in a latte or smoothie for added tasting pleasure. There is also some research being done about whether it may be further beneficial to use turmeric as an accompaniment to black pepper and some other fats like coconut milk, which are known to allow greater absorption of the active compounds. With no known side effects and so much to gain, curcumin seems like a great place to start if you want neuro-protective and physically benefits all in one delicious root!
The Counseling and Wellness Center of Pittsburgh
830 Western Avenue Pittsburgh Pa 15233
2539 Monroeville Blvd, Monroeville Pa 15146
Be Well Pittsburgh!
- Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. The AAPS Journal, 15(1), 195–218. http://doi.org/10.1208/s12248-012-9432-8
- Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods, 6(10), 92. http://doi.org/10.3390/foods6100092
- Lopresti AL, Drummond PD (2017) Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomized, double-blind, placebo-controlled study. J Affect Disord.
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
2539 Monroeville BLVD Monroeville PA 15146Learn More
by Counseling and Wellness Center of PittsburghApril 3, 2018 agoraphobia, anxiety, anxiety therapy pittsburgh, counseling for anxiety, counseling pittsburgh, help for anxiety, panic attack, therapist, therapists, therapy, Therapy and Counseling For Anxiety0 comments
Agoraphobia is a type of anxiety disorder that can sometimes co-occur with panic disorder. Its prevalence rate in the population is low, occurring in only about 1.1% of the population. Agoraphobia is hallmarked by a fear of leaving the house or other safe place. This often cooccurs with panic attack or panic disorder because a person has experienced a panic attack and then fears that they may have one again or that they will experience some other feared situation such as traveling on a bridge, going through a tunnel, or being stuck in a crowd of people. In some situations, the person may be able to encounter the feared situation, but they do so with such dread that the activity and many other parts of life lose their joy and peacefulness, which can even lead to depression and other psychiatric disorders. In some instances agoraphobia can be diagnosed without a history of panic disorder.
The criteria for Agoraphobia are as follows:
- A fear or anxiety about being in places or situations where escape may be challenging. This fear is often surrounding being unable to quickly escape if the sufferer has a panic attack and could become trapped or unable to leave.
- The fear of being unable to leave leads to an avoidance of said situations which can result in restriction of travel or in some instances the situations are endured but only with a certain safe person or friend.
- This specific phobic avoidance is not accounted for by another disorder such as social anxiety or post traumatic stress disorder.
A person who has experienced a panic disorder may state “ Before I sought treatment and recovered from agoraphobia, I rarely left my apartment for 2 years. It all started when I was walking down a crowded street in downtown Pittsburgh and suddenly I had hot flashes, I was sweating and couldn’t breathe, the pain in my chest became so bad that I ran for help and reached for the lady next to me and told her to ‘Help, call 911!’ When I was diagnosed as having a panic attack the hospital I couldn’t believe it, everything changed for me then. I wanted to avoid having another episode and the only place I felt better was at home. I avoided everyone and even did my grocery shopping online. It became so bad that I started to feel anxious when I thought about leaving home for anything.”
A person with agoraphobia suffers greatly, their ability to function in life is limited including socially, emotionally, and psychologically. Treating panic disorders can be extremely difficult because the person may not want to leave their home even to seek help, fortunately treatment using distance or online counseling is now an option. The best treatment for Agoraphobia is psychotherapy, a counseling or therapy approach which uses exposure therapy and cognitive behavioral therapy. Medication or Pharmacological therapy including anxiolytic medications and SSRI’s are often used effectively to treat Agoraphobia too, medication is often used in conjunction with counseling or psychotherapy.Learn More
by Counseling and Wellness Center of PittsburghApril 2, 2018 anxiety, anxiety therapy pittsburgh0 comments
Acute Stress Disorder
Acute stress disorder is a form of anxiety disorder which develops shortly or immediately after exposure to a traumatic event in which real or threatened harm or injury was experienced or threatened to the self or other. Acute Stress Disorder differs from Post-Traumatic Stress disorder in the time from in which the associated symptoms are exhibited. To reach the diagnosis of Acute Stress disorder symptoms should be exhibited less than one month after exposure to a traumatic event. Similarly to PTSD, symptoms involve flash backs, re-imagining, dreams, distress or anxiety at exposure to visual stimuli related to the traumatic situation or event, including hyper-vigilance, and anxiety about the possibility of the event or danger happening again. The duration of the traumatic event and time of exposure or repetitiveness of the exposure effect the likelihood that the person will experience Acute Stress disorder as there are certain internal risk factors which may affect resilience to the development of the trauma. Treatment for Acute Stress Disorder often involves trauma focused therapy, EMDR, short term psychotherapy, mindfulness based therapy approaches even including meditation, acupuncture, all therapy and counseling services should be performed with a licensed professional counselor or mental health specialist.Learn More
by Counseling and Wellness Center of PittsburghApril 2, 2018 anxiety, anxiety therapy pittsburgh, cognitive behavioral therapy, counseling, counseling for anxiety, counseling pittsburgh, licensed therapist monroeville, licensed therapist pittsburgh, social anxiety, social anxiety therapy, therapist0 comments
Social Anxiety or Social Phobia
Social and anxiety or social phobia is a kind of anxiety disorder in which the person experiencing the anxiety is fearful of experiencing embarrassment in social situations. According to epidemiological statistics this disorder has a lifetime prevalence rate of as much as 3-13%. Researchers have also noticed a strong family component to this disorder meaning that social anxiety or social phobia occurs with more frequency in first degree relatives. The onset of this particular kind of anxiety disorder is often in the teen years and can sometimes result after having experienced humiliation an embarrassing social situation.
According to the Diagnostic and Statistical Manual IV, this fear is very marked and when a person thinks about performing, speaking, or interacting in a social situation they may notice the fear response and or anxiety onset immediately in the form of sweating, heightened heart rate, increased respiration as well as cognitive responses such as worry and fearful thoughts. The symptoms of social phobia are marked and the person experiencing them recognize that they are excessive fears. An example of social phobia or anxiety is that person is terrified that if they speak up in class that they may blush and others will then see it and laugh at them. As you can imagine this can cause impairment in academic functioning and in many instances the person will avoid the possibility of enduring such a response and could skip class or even drop out of school. Some individuals with a social anxiety may be able to face the feared situation with distress.
Treatment for Social Phobia often involves therapy with a licensed professional counselor or licensed therapist. Counseling has many clinically verified treatment methods which are scientifically validated to reduce the anxiety related to this disorder and help individuals experiencing social anxiety to live normal healthy lives. Mindfulness based stress and anxiety reduction techniques including integrative medicine, medication therapy, meditation, acupuncture, diet, and exercise may also be helpful in treating this anxiety disorder. Please talk to your medical or licensed mental health professional to see which of these would be the best option for you.Learn More
by Counseling and Wellness Center of PittsburghApril 1, 2018 anxiety, anxiety therapy pittsburgh, cognitive behavioral therapy, counseling, counseling for anxiety, counseling pittsburgh, generalized anxiety disorder therapy pittsburgh, licensed therapist monroeville, licensed therapist pittsburgh, psychotherapy, searching for a therapist in monroeville, searching for a therapist pittsburgh, Therapy and Counseling For Anxiety, therapy for anxiety, therapy pittsburgh, wellness0 comments
Generalized anxiety disorder is a mental health concern which brings many people into therapy each year. As many as 1/4th of people who seek treatment in counseling centers each year do so as a result of wanting to manage symptoms related to Generalized Anxiety Disorder or (GAD). Signs and symptoms of Generalized Anxiety Disorder are free floating thoughts and worries that are not related to a real imminent danger. Those who experience generalized anxiety disorder may find it difficult to distinguish between thoughts and fears which are related to a real possible danger or threat and one that is not. The thoughts, fears, and worries of Generalized Anxiety Disorder co-occur with physical somatic responses such as elevated heart rate, fatigue and restlessness, and or difficulty falling and staying asleep. Individuals who are experiencing this anxiety disorder may also be prone to irritability and may too have a higher incidence rate of other mood and mental health disorders including other anxiety disorders, or depression and substance abuse disorders.
A woman suffering from GAD may say something like “I was always on edge, it was difficult to pin point when the worrying started but it felt like it was one thing after the next. I was worried about getting into college, then how I would manage student and work life after, each test and paper caused me endless worry. It wasn’t just with school either, everything from traffic, to my parent’s health, I wasn’t even able to see the way it was effecting me until things became so bad that I wasn’t sleeping well and started to really feel down. Then I found a therapist and started working on treating my anxiety and along with that I was able to identify how much it had taken over my life.”
Some of the diagnostic criteria for GAD according to the Diagnostic and Statistical Manual, are as follows; Excessive worry for at least 6 months.
The person experiencing the anxiety is not able to control the worries or change the focus of their thoughts. Additionally these worries are accompanied by physical sensations or somatic responses including at least 3 of the following; Restlessness, Fatigue, Concentration difficulties, Irritation of Mood, Tightness in the Muscles, Sleep Cycle Disruptions including Difficulty staying or falling asleep. Remember these symptoms cause significant distress in social, family, or work life and are not caused by another disorder or use of substances. Only a licensed professional counselor, psychologist, or psychiatrist can help you to discern whether you are exhibiting or experiencing the full range or concerns which may mean you qualify for a diagnosis which will then help to guide the treatment for the anxiety disorder.
Treatment for generalized anxiety disorder often involves many therapy and counseling options. Many forms of psychotherapy including, cognitive behavioral therapy, psycho-dynamic therapy, brief solution focused therapy, acceptance therapy, gestalt therapy, rational emotive behavior therapy, are all valid methods to treat anxiety disorders and manage the symptoms associated with it. In other instances, counseling may be used alongside medication therapy, integrative medicine, including mindfulness and meditiation, to achieve a significant and long lasting reduction in the symptoms of anxiety.
Counseling and Wellness Center of Pittsburgh and Monroeville
830 Western Avenue
Pittsburgh Pa 15233
2539 Monroeville Blvd
Monroeville PA 15146