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 are the benefits of a high fat diet?
by Counseling and Wellness Center of PittsburghSeptember 16, 2018 benefits of high fat diet, blue cross blue shield, counseling wellness, dietician0 comments
What are the benefits of a high fat diet?
Liz Mckinney, CNS, LDN continues to examine the big fat myth and share some more information and sample mean plan to incorporate the dietary changes of a high fat diet into your busy lifestyle. Our last blog post caused quite a stir and we want to be sure that our readers understand the differences between ‘good fats’ and ‘bad fats.’ One big take home point is that not all dietary fats are created equally. So, what does the science tell us about a high fat diet? To recap our last blog article, research is showing that a high fat made up of healthy fats coupled with a low carbohydrate diet can be beneficial for:
- Heart health
- Boosting the immune system
- Brain function (and reduced risk of Alzheimer’s, cognitive impairment and dementia)
- Blood sugar control
- Weight management
High fat diets, and even ketogenic diets are being studied for their efficacy in treating Parkinson’s, Alzheimer’s, ALS, Epilepsy and even ADHD. More and more, we understand there is a significant effect on our physical and emotional health exerted by our food consumption, even anxiety and depression can be effected by our diet. In particular, of the vital and nourishing micro nutrients, cholesterol is especially protective of brain function. One famous study called the Framingham Heart Study found that those with low serum cholesterol performed less well on cognitive function tests than their counterparts with borderline or high cholesterol levels. We can infer from this correlation that cholesterol does seem to have a protective effect on the brain. Additionally, when we note that their are ramifications for those who take statin drugs to lower their cholesterol. One known side effect of statin drugs are problems with memory and cognition.
What should I eat?
The good news is that it’s easy to start enjoying the benefits of a high fat, low carbohydrate diet. It’s important to limit grains and legumes to maintain the benefits. It is best to try to aim for only about 60 grams of carbohydrates a day. Along with unlimited non-starchy vegetables (think asparagus, cauliflower, broccoli, kale, swiss chard and spinach) and low sugar fruits (grapefruits, oranges, apples, berries, melon, pears, cherries, grapes, kiwis, plums, peaches and nectarines), enjoy ample amounts of these ‘good or healthy fats’ which are foods which will accelerate health and allow you to experience the benefits of a high fat diet:
- Grass fed beef and lamb
- Free range chicken
- Cage free eggs
- Cold pressed oils (walnut, olive, avocado, coconut, and palm)
- Grass fed butter
- Cold water fish (salmon, shrimp, sardines and tuna)
- Nuts (walnut, cashews, macadamia and almonds)
- Cheese (Gruyere, goat cheese, feta cheese, and mozzarella)
Sample One Day Meal Plan*
2 scrambled eggs with 1 oz. goat cheese cheese and stir fried veggies (onions, mushrooms, spinach and red bell pepper)
4 oz. baked chicken or canned tuna with a side of leafy greens dressed in balsamic and olive oil
3 oz. grass fed steak with a side of roasted broccoli and mashed cauliflower
3 squares of 70% dark chocolate
*Adapted from Dr. David Perlmutter’s book Grain Brain
So go ahead and give it a try, of course one should always consult either your PCP or a dietitian or nutritionist before making any changes to your diet, this is especially true if you have preexisting health conditions.
In good health and wellness,
Liz Mckinney, CNS, LDN
Certified Nutritionist, Licensed Dietary Nutritionist for The Counseling and Wellness Center of Pittsburgh
Providing good health and wellness to Western Pennsylvania.
Liz provides nutrition counseling in both our Pittsburgh and Monroeville Locations
Accepting Self paying clients, Out of Network, and Highmark Blue Cross Blue Shield.