If you’re here, congratulations on taking the first step and beginning therapy! Deciding to go to therapy is a major step in overcoming issues like anxiety or depression, healing trauma, getting support to cope with difficult life transitions, managing stress or working on developing healthier relationships. We asked the therapists at the Counseling and Wellness Center of Pittsburgh to share their suggestions for how to get the most out of therapy.
How to Get the Most Out of Therapy
by Counseling and Wellness Center of PittsburghOctober 17, 2022 adult therapy, anxiety therapy pittsburgh, cognitive behavioral therapy, cognitive distortions, coping skills, counseling, counseling for anxiety, counseling for depression, counseling for depression pittsburgh, counseling monroeville, counseling near me, counseling pittsburgh, counseling south hills, counseling wellness, counseling wexford, depression counseling, depression therapy, generalized anxiety disorder therapy pittsburgh, greensburg counseling, how to get the most out of therapy, how to reach your goal, mental health, online counseling, psychotherapist, searching for a therapist in monroeville, searching for a therapist pittsburgh, south hills counseling, stress management, therapist in murrysville, therapists, therapists for depression, therapy for anxiety, therapy in wexford, therapy pittsburgh0 comments
- Be consistent with your appointments. When we go to physical therapy after an injury, it is only by being consistent in our treatment that we get better in a timely way. Mental Health Therapy is the same.
- Have an accurate perspective on the role your counselor has. They are a facilitator, helping you identify goals, steps for reaching these goals, and barriers that may get in the way. The therapist is not there to ‘fix’ you, the work is on your part.
- Timing is important and change happens over time. We may not be ready to address every concern or goal at the same time. As long as we keep working on what is important at the time, we are making progress and moving forward. To get an accurate perspective on your growth, don’t just look ahead at where you are not, look back at where you were and how far you’ve come.
- Put in the work. The therapy hour is once per week. While therapy offers skills, opportunities for discovery and ways to challenge your thought patterns and beliefs, it works best when these tools are applied outside of the therapy office and in between sessions.
- Keep a therapy journal to take notes during your therapy session as well as notes throughout the week to be addressed during your next session. This helps keep treatment productive and makes sure that clients are reminded of things important from their sessions during the week.
- Therapy is about change. Be eager for change in your life. Be willing to challenge yourself.
- Don’t give up if you don’t see results right away. Therapy is a process, and mental health is an ongoing journey.
Ready to Get Started With Therapy?
Call 412-322-2129 to get scheduled with a therapist or fill out the form below.
Cover Photo by Leah Kelley
Journal Photo by Alina Vilchenko
White Woman in Van in Nature Photo and Bike Photo by Alex Azabache
Black Woman Working at Desk Photo by Anna Krasnikova
What to Say to Someone With Depression
by Counseling and Wellness Center of PittsburghJune 15, 2022 communication, counseling for depression, depression, depression counseling, depression therapy, friendship, major depressive disorder0 comments
According to the National Institute of Mental Health, an estimated 21 million adults in the United States had at least one major depressive episode in 2020 so it’s likely someone you know or love has been affected. Knowing what to say to someone with depression isn’t always easy. However, social support can remind your loved one that they are not alone.
Research has shown that strong social support is an important factor in decreasing functional impairment in patients with depression and in increasing the likelihood of recovery. If your friend isn’t ready to talk, continue to offer your support by checking in regularly, either in person, on the phone, or by text.
So, what should you say to someone who has depression? Here are 8 suggestions.
What to Say to a Depressed Friend
- “I know you don’t see a light right now, but it’s there.”
- “I am here for you, tell me how you are feeling.”
- “I see that you have taken steps every single day to conquer your depression.”
- “You are resilient and you have people who love and care for you, including me.”
- “What can I pick you up from the grocery store?”
- “Would you like to join me on a short walk? If you’re not feeling up for it today, that’s okay.”
- “You don’t have to figure it all out today. We’re in this together.”
- “I can look for a counselor for you. Would that help?”
If you or someone you know would like Depression Therapy, please contact us at 412-322-2129 or fill out the form below.
Yoga for Wellness
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