8 Ways to Make Your Relationship More Comfortable
Relationship Advice for Couples
At the start of a relationship, it’s perfectly normal and natural to feel nerves. You are still trying to present the best version of yourselves. Over time though and as the relationship progresses, it’s vital to learn how to feel comfortable in your relationship. A lack of comfort with your partner can prevent you from growing as a couple and can possibly lead to problems in the future. If you’re looking for relationship advice for couples, read on for 8 ways to make your relationship more comfortable.
- Have a disagreement! Most of us in the clinical world agree that it takes at least 2 years for a person to trust enough to become really honest about their past, present, and futures. If you haven’t disagreed with your partner, you don’t really have a relationship, it’s an acquaintanceship.
- Don’t tell your friends, family, about your relationship issues, talk to your partner about what you feel. While everyone at times uses others as a sounding board, if you turn to others more than your partner to vent, you are likely robbing your relationship of important life blood.
- State your needs not your criticisms. People fear stating a position in a relationship because they don’t know how to be constructive and supportive so they instead fiend silence and then explode or repress their true selves until the relationship deteriorates. When we tell our partner what we need, we allow our partner and the relationship an opportunity to grow and nothing is more comfortable than a relationship that is evolving.
- Make time for yourself that doesn’t involve your partner. Keep your friends and solo activities. If you don’t have some, you will likely over rely on your partner for social support and approach your relationship from a perspective of need instead of strength. We can’t have a comfortable relationship if we can’t stand on our own.
- Be vulnerable. Share your insecurities. Were you bullied as a kid? Went through an over weight stage or worked through stuttering? Say it! If this is your person, you must take small risks of sharing your vulnerable aspects, this is how trust is built by making small disclosures over time!
- Tell them what you enjoy in the bedroom. Sexually intimacy is founded on trust and honesty. Share what turns you on and off. Indicating your pleasure to your partner is paramount to enjoying a healthy sexual relationship.
- Share your dreams. What is your 5 year plan? Sharing this with your partner is a great way to grow closer together, or not. Especially if this is a newer relationship each of you can talk honestly about the direction in which you see your life going.
- What are your boundaries or no go zones? These can be emotional, physical, interpersonal. Boundaries are unique for each of us. Some common ones include how you will interact with others, whether your relationship will be monogamous, frequency of communication. Boundaries teach others how we need to be loved and they define where one person ends and other begins.
These tips were provided by Stephanie Wijkstrom, licensed marriage counselor and founder of the Counseling and Wellness Center of Pittsburgh. Want more relationship help? Check out Stephanie’s book, Creating Relationship Wellness: An Introduction to the Techniques of Mindfulness for Healthy Relationships.Interested in More Relationship Advice for Couples?
If you are interested in marriage counseling or couples therapy, you can reach us at 412-322-2129 or email us at info@counselingwellnesspgh.com to get started. Or contact us here.
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5 Tips for How to Deal with a Jealous Partner
Jealousy is an important and useful emotion. It can indicate that something is amiss in our relationship. It can help us act in a way that brings greater closeness and security to our connections when we respond to the signals of this emotion in a supportive and relationship-supporting way.
Yet jealousy can also reign down on our relationship, it can pull apart the integrity of a connection and cause a caring partner to turn away from an otherwise healthy union. The difference is often in how the person who exhibits jealousy manifests the emotion into communication and behavior.
We should also differentiate between rational and irrational jealousy, and pathological and non-pathological forms of this emotion. For instance if you are cheating on a partner or behaving in ways that challenge the commitment that you have made, it is obvious that your partner will have a rational response of jealousy. If there has NOT been infidelity in your relationship and your partner is often or sometimes jealous, they may be experiencing irrational jealously.
Irrational jealousy is either pathological, meaning related to a perceptual, biological, or mental health related diagnosis such as borderline or narcissistic personality disorder. Non-pathological, rational, and irrational jealousy can generally be helped by a partner by following some of the below stated ways of helping a jealous partner. As an aside, if you suspect that your partner has irrational and pathological jealousy, meaning not related to a real cause, and in extreme or even dangerous outbursts, you should exercise caution as some people have even escalated to highly aggressive and dangerous level of anger over jealousy.
How to Deal with Your Jealous Partner
It is never your job to fix another person but with all of this in mind, here are ways to interact best with your jealous partner.
- Offer reassurance, if your partner is feeling insecure, let them know that you are committed to them. It might take practice to respond with gentle support in the air of your own irritation but at the root of jealousy is the fear of loosing connection.
- Be consistent. Consistency trumps all and will offer the soothing balm to an uncertain love the salve that they need to feel confident in the love.
- Examine your own behavior.
- Recognize it for what it is
- Have boundaries!
Are you being flirty, are you crossing boundaries or eliciting responses in some people around you? Think about what you are really doing and imagine how your own behavior would make you feel if the tables were turned.
Jealousy is attachment insecurity and fear of disconnection. Label it as it is and help your partner process their concerns honestly and consciously.
Every relationship is about sacrifice and compromise but we also must have self awareness. Don’t give too much, if you think that your partners jealously is irrational, you might want to consider stepping away from the relationship and not end up sacrificing friends, activities, and important others to reduce their jealousy.
Dealing with Jealousy In Your Relationship?
If you’re dealing with jealousy in your relationship and are interested in marriage counseling or couples therapy, you can reach us at 412-322-2129 or email us at info@counselingwellnesspgh.com to get started. Or contact us here.
Additional Jealous Partner Resources
Stephanie Wijkstrom, Co-founder of the Counseling and Wellness Center of Pittsburgh was interviewed about How to Deal with a Jealous Girlfriend. Read her tips (cited here) along with those of other relationship experts.
Learn MoreThe aftermath of an affair, 4 ways to tell, ‘Should I Stay or Go?’
Repair or Run the Other Way? My partner had an affair, Should I Stay or Go?
If you or your partner has recently discovered an affair has been happening in your relationship, in this moment you are likely trembling, a blurry fury of agonizing hurt, the entire relationship now may feel foreign to you. As a couples counselor affairs and their tempestuous aftermath are ironed our my office couch. Both parts of the couple struggle to make sense of the betrayal and its costs, couples seek aid and asylum to find the answers to questions such as; should we stay together or separate, will our relationship ever regain a sense of normalcy, ‘am I weak or foolish for thinking of staying?’ ‘how can we fix this?”
A relationship is founded and grows upon a platform of trust, without the reinforcement that trust provides, the person who was victimized by the affair will be thrust into a state of panic, questioning every action and motive of their life and partner. An affair is a trauma to the relationship, often people who have learned of, or been told about an affair from their partner, suffer from symptoms similar to PTSD or Acute Stress Disorder. Sleeplessness, anxious and intrusive thoughts and images, fear of it happening again. Within the wake of this mountain of emotional upheaval they create their next course of action, remain together or disassemble their lives. Use this guideline to weigh the options, keeping in mind the decision is one that must be made by ones self, as it is personal, intimate, and an infinitely complex choice to make.
- Is the partner who committed the affair being accountable? There must be a high level of accountability if the relationship will be repaired. This means that the cheating spouse accepts responsibility for his or her actions. If instead your partner is blame shifting or gaslighting, by saying that the affair is your fault or someone else’s fault, or if he or she is trying to minimize the impact or the hurt this will not work. The relationship must have truth to begin the healing process. It can be very frightening to own up, and some personality types that are antisocial, psychopathic, or narcissistic will likely use more defensiveness when met with the truth and or will struggle with empathy for their betrayed partners hurt. Under these circumstances it won’t be possible to work thought what happened in a healthy way.
- Has communication been cut off with the paramour? If communication is on going with the alternate partner there is no chance that the relationship can heal from the betrayal. There are people who will try to stick it out and court their partner while he or she tries to figure out which partner to choose. This is not a recipe for healthy connection, jumping around doing the “pick me dance” will likely lead to a major impact on self esteem and an internal sense of anxiety and profound sadness. Many couple’s therapists will not treat a relationship when there is an active affair happening.
- Is your partner willing to have greater transparency with you? This means giving you the codes to his or her phone, email, and social media accounts. Even with the codes and access to your partners interactions, it will take a herculean effort to restore any sense of safety or trust. This is a good first step in letting ones partner in and pushing the affair partner out.
- Do you want to do the work or forgiveness? While it is true that the affair is often symptomatic of deeper issues, the aftermath puts a tremendous strain on both parties. Deciding to work through and forge forgiveness is a toll which most heavily gets heaped upon the person who has experienced the betrayal. If you have learned that an affair has happened in your relationship and that you want to work on repairing it, you will simultaneously actively be committing to forgiving, this will be exquisitely difficult. After enough time has passed, you will be required to work through the process of handling anger, hurt, sadness, resentment, jealously, insecurity, all in the name of staying with your partner. Keep this in mind as it may not be for everyone which is ok!
All of these grim facts in mind, there is hope, if the above questions can be answered with certainty then there is a path to be forged toward forgiveness. Not an easy one but it is possible to have a connection which is stronger after an affair. Trust is a formula of consistency over a time, trust can be rebuilt if the formula is followed. With understanding, truth, and commitment, love is a robust and golden vessel which proudly contains the tender blossoms of our lives. A vessel that is able to withstand complete annihilation and be recreated to become gleaming and full again, or sometimes it is best to pluck our precious contents and replant somewhere anew…
In love and care,
Counseling and Wellness Center of Pittsburgh and Monroeville
Stephanie Wijkstrom MS, LPC, NBCC
Learn MoreJackie Mandock, LPC, NCC
Jackie Mandock, LPC, NCC, LBSC, MH is a counselor at Counseling and Wellness Centers of Pittsburgh- Monroeville. She provides therapy to children, adolescents, families, couples, and adults. Jackie approaches therapy from a holistic perspective, always staying mindful of how the body, mind, and spirit are interconnected. Jackie is certified in trauma focused cognitive behavioral therapy and is trained in parent-child interaction therapy. She has worked with many different concerns in these specialized populations ranging from attention-deficit hyperactivity disorder to trauma, as well as anxiety and depression. Jackie is also a licensed behavioral specialist with a strong background in autism. Jackie was a school-based therapist and is familiar with school concerns and supporting educational issues. She is a graduate of University of Pittsburgh with a Bachelors in Psychology and Neuroscience and from Chatham University with a Masters in Counseling Psychology. Jackie also has a Master Herbalist diploma from American College of Health Sciences.
Learn MoreMelissa Taylor, LMFT
Melissa Taylor, LMFT
Melissa Taylor, LMFT, MS is a very enthusiastic and compassionate professional that believes in the power of combining counseling and physical activity when working through personal issues. As a marriage and family therapist, Melissa works through family system issues that may influence a person’s current life situation, relationship issues, and emotional instability. As individuals, we have grown up with different family dynamics, viewed many family relationships and observed different ways of communicating that influence present time relationships and how we cope with issues. Family patterns exist, so Melissa helps people identify and understand those patterns, and then learn how they influence current problems. Melissa has worked for years with adults and adolescents that have been abused, abandoned, felt depression and anxiety, or struggle with current relationships; therefore, she is very comfortable working with individuals, couples and families that are dealing with past and current difficulties. She encourages self-care practices through counseling and exercise to build self-esteem, trust, communication and coping skills, to improve their own lives. Melissa is a psychoanalytic therapist that also provides CBT and other family system theories in her work. She encourages clients to trust her and themselves in the counseling process to work together towards healing and personal goals.
Melissa has lived in multiple states to complete her education and build her career while learning different cultures. She received her Bachelor’s Degree in Psychology at the University of Kentucky, and completed her Master’s Degree in Marriage and Family Therapy at Drexel University in Philadelphia. She also had the privilege of completing a Master’s degree in Kinesiology at LSU in Baton Rouge, which allows her to integrate physical activity for clients in their therapeutic treatment process. She has provided therapy in Kentucky, Indiana, Louisiana, Texas and now Pennsylvania. She has worked with Rape Crisis Centers, FQHC’s, Inpatient and Outpatient locations, integrated healthcare centers, and group practices. Melissa has experience in different levels and types of mental health care and has learned how mental health symptoms affect all populations.
Melissa recently moved to Pittsburgh from Texas and enjoys exploring her new city with her husband and two young children. She enjoys playing and teaching her children, Zumba and other exercises, and cooking with her family. Melissa is very energetic and is always seeking new experiences for herself and her family.
Learn MoreCounseling Pittsburgh
Our licensed professional counselors are here for the community offering evidence-based therapy, marriage counseling, family counseling, child therapy, art therapy, premarital counseling, all by top rated clinicians. Our team of therapists has over 150 years of experience between us, we offer therapy to heal from Depression, Anxiety, Obsessive Compulsive Disorder, Post-Traumatic Stress Disorder, and our Couples Therapists can treat a full range of relationship issues from conflict communication, to intimacy enhancement, and parenting concerns. In all of our centers, we also provide a menu of comprehensive wellness services. We offer wellness support including health treatment options from our certified nutritionist, kinesiologist, clinical herbalist who specialize in offering the people of The Greater Pittsburgh and Western Pennsylvania communities providing wellness solutions for mind, body, and spirit. Be well with us!
Contact us at our Pittsburgh location 830 Western Avenue Pittsburgh Pa, 15233 Our Pittsburgh center is located in the northshore of the downtown Pittsburgh. Therapy near Northside, Southside, Brighton heights, Lawrenceville, Shadyside, Bloomfield, Strip District, and Mt. Washington. Our hours are from 7-am-8 pm Monday through Sunday. We accept UPMC, Highmark, Blue Cross Blue Shield, United, Magellan, Aetna, and Comp Psych as well as Out of Network, Self Pay, and Sliding Scale options.
For a therapist near you – Call us at 412-322-2129
Learn MoreCounseling Monroeville, PA
Counseling in Monroeville at Counseling and Wellness Center of Pittsburgh our therapists are trained in a variety of specialties including Marriage and Family Therapists, Child Therapy, and Certified Nutritionist, Kinesiologist, Clinical Herbalist, and Meditation Instructor are proud to be Monroeville’s only Integrative Counseling Center. Our Counseling team include top-rated therapists with decades of experience in Mental Health and Marriage or Couples Counseling in Monroeville.
Our therapists serve Western Pennsylvania and our Counseling Center East is near you in Monroeville, Murrysville, Penn Hills, Plum, New Kensington, and Westmoreland County. We provide compassionate and scientifically validated therapy solutions specifically available for your emotional health and wellness. Our counselors treat individuals who are suffering from a broad range of mental health concerns such as anxiety, anger management, depression, chronic mental health diagnoses, trauma, bipolar disorder, late stage alcohol and substance abuse recovery, intimacy, life transitions, managing the emotional effects of a medical diagnosis, grief counseling, stress disorders, stress management, obsessive compulsive disorder, mood disorders, personality disorders, compassion fatigue, parenting, life balancing, postpartum depression and many more. Our child therapists help children who are dealing with bullying, trauma, grief, behavioral, and attentional disorders. The Counseling and Wellness Center of Pittsburgh has therapists with specialties in all ages and stages of development.
Some of the commonly treated disorders which can be helped by our Couples Therapy specialists are intimacy, communication, conflict, infidelity, parenting and co-parenting, as well as premarital counseling. Family counseling is also an option and our therapists have worked with families of all types and sizes including parent child, adult children and parents, step families, siblings, and grandparents.
As an integrative counseling center we utilize many approaches and offer solutions for emotional, relational, and physical health in our centers. Our counselors use cognitive behavioral therapy, mindfulness, humanistic, psycho-dynamic, and emotionally focused techniques as well art therapy for kids. We also have a wellness team to provide natural solutions to enhance well-being including herbalism, meditation, and nutrition counseling. In other instances we are glad to collaborate with psychiatrists and psychologists to provide continuity of care for those clients who hold psychiatric diagnoses. Please refer to our providers individual bio’s for a more comprehensive explanation of their professional styles, training, and educational backgrounds.
We accept many insurance companies including UPMC, Highmark Blue Cross Blue Shield, United, Aetna, and Cigna. Additionally and for your convenience we also accept HSA, credit and debit card for self paying clients. We staff therapists who care and who do offer the sliding scale so that all clients can access the mental health coverage that they need.
We do offer distance solutions at all of our centers and can provide counseling using Skype.
If you have a question about whether we have a counselor to treat your specific concerns and emotional needs, please send an email and we will be glad to let you know or answer any other specific questions or inquiries.
Counseling and Wellness Center of Pittsburgh is conveniently located at 2539 Monroeville Blvd, Monroeville, PA, 15146. We are in a freestanding building with a large parking lot attached to our center.
Call us at 412-856-WELL or 412-856-9355
HOURS:
Monday 7am-9pm
Tuesday 7am-9pm
Wednesday 7am-9pm
Thursday 7am-9pm
Friday 7-am-9pm
Saturday 7am-9pm
Sunday 7am-9pm
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Relationships; Repair or Run, Top 5 Ways To Know
Repair or Run, relationship counseling
Repair or Run; Relationship Checklist
Whether married, dating, in a long or short term relationship, despite our most valiant efforts, sometimes our love becomes disharmonious, with that being said, each person we date or meet doesn’t have the personal and relationship skills to create a beautiful love song that will echo into eternity. Perhaps you are like most people who can relate to having been conflicted about whether or not to remain in a relationship. Friends, family, and romantic partners alike can bring so much joy and enrichment into our lives and hope, coupled with happy peaceful times allow us to remain steadfast and true when we run upon difficult moments. However, sometimes despite our protests and discussions we may find that the relationship has taken a turn leaving us feeling down and discouraged? Below are questions to ask ourselves to prompt considerations which will help us to determine whether or not a relationship is worth the continued investment.
Does this person want what is best for me?
Those whom we allow in our lives should have our best interest at heart. The decisions we make have a direct impact on our lives. Therefore, the closest people to us, should encourage us to make good decisions. Our relationships should drive us to be mindful of the decisions we make and any guidance offered should be free of ulterior motive. A solid foundation, in a nurturing environment, allows for growth.
Have I abandoned my own values to have this person in my life?
Values can be defined as what is important in ones life. If we abandon what is important in our lives, we abandon the very fiber that makes us who we are. Sometimes we start very early to look past certain red flags like smoking, or drinking, or a temper in order to be patient and compassionate but it is important to understand and have boundaries as well as “deal breakers.” Just as well as other factors such as valuing sexual connection, health, and time as high priorities and coupling with others who value the same.
Do I trust them?
The ability to trust someone involves several fundamental components: reliability, honesty, integrity, and security. Those in whom we invest should possess such characteristics. Without these, and without trust, a foundation cannot be built and therefore, a relationship cannot be sustained. One should never invest in a faulty foundation. On the other hand, in order to trust another we first must trust ourselves.
Am I significant to this person?
The heart of significant human relationships can be found in the ability to influence each other. When we influence one another, we are shown that our existence has meaning and what we think and believe is important. The relationships in which we invest should make us feel that we are worthy of attention. You deserve to feel like a priority!
Is this relationship is one sided?
In order to feel happy in a relationship, one must feel like his or her needs are being met. Often, when a relationship is one sided, we are left feeling dissatisfied because one or more of our needs have been ignored. Investment in a relationship involves mutual communication, vulnerability, and commitment. It is a vital necessity to mutually value and appreciate in a loving relationship.
In love and relational wellness,
Corynn Koos Ma, LPC, NCC
Therapist and Relationship Counselor at The Counseling and Wellness Center of Pittsburgh
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The Valentine’s Day Love Manual For Singles, Married, and Those Who Never Want to Date Anyone Ever.
The Valentine’s Day Love Manual For Singles, Married, and Those Who Never Want to Date Anyone Ever
We develop patience because we come to understand demandingness, we best learn to love by having our hearts broken, when our dignity is usurped, and our sanity called into question, sometimes this is the starting point for some wondrous growth and opportunity. We develop spirit by first living soullessly, we begin the path toward discipline because we know the deleterious dangers of living in the aimless direction of ego and ID driven revelry. For the month of February, many of us are more focused on love and relationships with Valentine’s Day upon us. As therapists, as women, humans, lovers and people who know just a little bit about the psychology of relationships, we offer this, The Valentine’s Day Love Manual for Singles, Married, Dating, and Those Who Never Want to Date Anyone Ever. Lets make love to the world with our song, our breath, our actions, and the beautiful ripples of our actions come to life.
1-“The First Rule of The Love Manual” For The Singles, The Free Birds Fluttering Brightly.
Love Your Self!
If we are going to ever get anything done in this world we must first love ourselves. If we don’t come from a place of self-acceptance, self-love, self-compassion, we will never be able to move beyond animal nature, we will never have any real relationship with anyone, anything, or any project. So if you’re single and loving it, rather work on perfecting your down dog or grooming your cats mane, that’s ok, just as long as it comes from a place of mindful self-love, we think that’s swell! You see as we humans evolve, we no longer pay as much attention to where we are going but instead it is how are we getting there, what is the motivation for action? Sound lofty? It is and that’s exactly what we are going for, something a little more! We can fall in a million different directions if we don’t practice mindfulness vigilantly, we may fall backwards into lesser motivation. Motivation, if not coming from love, is then derived from ego, ego quests for power, attention, praise, control, and per The Sage and All of the Worlds Ancient Ones, the ego culminates inferior instincts.
2- “The Second Rule of the Love Manual”, To Be Used If you want to attract great love into your life;
Love Your Self!
Like attracts like or like attracts the opposite, most importantly those who we share attraction with are those who vibrate on the same frequency as our root identity or self-concept. If we are vibrating in our lower elements, or energy centers of the physical realm, we will fall into relationships that are purely on the physical realm, which can be really great if that’s what two people are wanting together. Perhaps we have entered the emotional stage of development, then we will invariably only commit to relationships which mirror that. Perhaps we are vibrating from ego, and we quest for idolatry or fame, we may look only for those who embody false values such as vanity or fame. If we value power then we connect on that plane, if we truly love ourselves, as we develop spirit, then we will only connect with those who have peaked the crescendo toward those levels of being; spirit, morality, goodness, compassion, authenticity, and respect. When we love ourselves, we only acquiesce with those who mirror to us genuine affection.
The Third Rule of The Love Manual, For Those who are in a relationship long or short term, to keep the Love Strong,
Yes, you guessed it!
Love Your Self!
How does loving yourself keep things in balance for long-term relationships? Well unless we are discussing an extreme form of narcissism, chances are we think of your partners needs and do it often. For some, it is hard or guilt inducing to incorporate some self-indulgence into life rituals. How do we make time for a jog in the park when our wife is finishing with work and will be disappointed if we aren’t at home early? Before we know it, we haven’t constructed a relationship, we have constructed a cage! We choose and choose again, others needs and requests far beyond our own and resultant we consciously and unconsciously become overwhelmed, withdrawn, frustrated, passive aggressive, withholding, and depressed. This is not helpful for our love, and furthermore when we don’t love with boundaries, healthy limits, and in loving acknowledgment of our own needs we are not participating in a relationship or marriage, this is bondage and emotional servitude. So go ahead, choose yourself, love yourself and value yourself and watch your relationships flower beautifully!
In love, kindness, warmth, and respect,
The Counseling and Wellness Center of Pittsburgh Therapy Team
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Wellness Hacks; 17 for 2017
Wellness Hacks; 17 for 2017
Our Therapists Have Compiled 17 Wellness Hacks for your Holistic Optimization. We fancy this list diverse and have included something for individuals, couples, and lovers, we think that this list is so good that it may even have the wellness power to turn a hater to a lover or at least a frown to a smile! Why 17 you may ask? Well, because its year 2017 silly and we want to stick with the theme on this one! If you are much like the rest of the world, you may be wondering how you will fulfill your weight loss goals, how to improve your BMI and drop those pounds on the scale. Well in that case, this is not the article for you but you should continue to read anyway because our professional counselors and wellness gurus are offering you our best wellness hacks for your physical, emotional, spiritual and relational health, this stuff goes so much deeper than the numbers on a scale, when it comes to wellness, we have you covered! If you’re ever in a pinch, like on Wheel of Fortune or something, just remember this, “You can’t spell wellness without “WE”!”
Smiling when in a bad mood is scientifically proven to alter the mood- Yes that’s right, fake it till you make it has a purpose in psychology, smiling alone can be enough to lift your bad morning grumble back into your best internally smiling face and have your ready to sing a happy tune. Learn more here. https://www.scientificamerican.com/article/smile-it-could-make-you-happier/
Curate a Healthy SEXXX Life- Do it and do it well, meaning feel good about it, find your orgasm, let go of the mindset that sex is chore or will put you on the naughty list. Healthy, safe, mindful, consensual sex is a stress reliever, a mood enhancer, it has predictive power into the longevity of bonds when its studied within the context of long term relationships. Don’t miss a beat, cuddle up to your partner and enjoy those sheets!
Your ego is not your amigo- Ego crusaders, the Buddhists, they know a thing or two about the ego, we don’t want to get all philosophical on you, or um maybe we do?! Ok, you caught us but how can we help but to share our enthusiasm, some magical things start to happen when we shift away from ego consciousness. According to the Yogis and Buddhists, when we let go of ego attachment and “I” we just may end up basking in the golden light of nirvana, ascending enlightenment and finding oneness with the universe, who could argue with that?!
Coconut Oil- Buy it, use it, eat it, rub it, mix it in smoothies, as an eco-friendly non-toxic furniture polish, as a conditioner, as an oil treatment, as an antimicrobial agent, as a source of fat that insulates the fibers which sustain neurofunction!!!!! Holy wow! Coconut oil is all that and some, follow this link for 107 of our favorite coconut oil uses here. http://everydayroots.com/coconut-oil-uses
Brush and Floss With Baking Soda and Peroxide- There is a reason that many of our leading tooth pastes and products use baking soda and peroxide, it’s because they work brilliantly. Give it a try!
Deep breathing meditation- Meditation and deep breathing can calm, energize, fuel the body, stop addiction, we can go on and on and on and we plan to!
Chew Slowly- One of the reasons smoothies and juices have such excellent nutritional power is because they are easy to digest once macerated. Chewing slowly helps our body produce chemicals necessary to digest and nourish. It’s no coincidence that we are hosting a mind body workshop and offering a chewing meditation in January, it’s because these things work! https://counselingwellnesspgh.com/wellness-classes-and-workshops/
Boundaries- This is key in all relationships, at other times such as in flings, marriages, or partnerships with psychopathic, narcissistic, antisocial, and borderline types clinging tight to boundaries is imperative. Step one-Create emotional, physical, and interpersonal boundaries which are minimum standard levels for treatment. Step two- if those boundaries are violated accept your hurt and anger as healthy and rational. Step 3- Assess for how to respond. Has this person overstepped boundaries before? Is it likely to happen again? Is it a threat to physical safety or emotional health? Looking at these questions will guide you to make constructive decisions moving forward.
Sleep Hygiene- Our therapists love sleep hygiene and creating wellness routines which examine how we sleep. Our nighttime rituals and how those bedtime pastimes are effecting restfulness is a great way to get those repairative, restorative, and vital Zzzzz’s on track, who could forget that sleep is one of the most fundamental building blocks for emotional and physical health.
Exercise, we can’t say enough about it for emotional wellness and longevity- Per the American heart association, as little as 30 minutes 4x a week has some benefits. We know that most Americans are missing the mark when it comes to physical activity. Yet here it is as an effective tool to boost mood, reduce anxiety, promote calm, enhance body image, yes, it is that good! Get moving whether it’s down dog or a quick jog, and for good measure, talk to your doctor to be sure exercise isn’t contraindicated for you!
Communicate and do it well- Study the language that you use to frame your thinking and your speech, it has much to do with the outcomes you experience and the way people interact with you. Whether in our family, romantic or work relationships, we should use direct, meaningful, purpose driven communication and then sit back and enjoy the results that you can create.
Listen and do it well- As an addendum to ^^^^^ it’s not only speaking that we must master but a large part of speaking is listening, as therapists, listening is our super power but this is a practice which helps all conversation. When we are at our best it’s a 50/50 deal, knowing what we need to say often begins with listening to others, and if we are being real, listening and really hearing is sometimes hard as heck because its often easy to hear what we want to hear instead of what is being said.
Dream Journal- Study those dreams, record them, start to notice the unconscious patterns and communications, it can be a huge opportunity for life transformation. Typically, the help of a psychotherapist who offers dream interpretation is necessary for this. It is often very hard to understand the meaning of our dreams but working with someone who speaks dream language and metaphor will help you to muddle through your unconscious code with ease! Let the synchronicity unfold!
Try a laughing meditation- Think that meditation is just for the strong, stoic serious types? Well think again, there are lots of forms of meditation and this one is one of our favorites. What could be more contagious than laughter? We cant think of much and this is a contagion we would like to catch!
Volunteer- We know, you barely have time to wash your socks and you’re reading these wellness hacks to get better with yourself so why are we getting all humanitarian on you? Take a cleansing breath wellness warrior. Volunteering is great for everyone and if you have never tried it, you might find that most of us are socially wired to feel good about helping. Social Exchange Theory says so if you don’t believe us! This is a two for the price of one deal!
Take time for yourself every week, make it a priority- Alright, now back to you! This one we insist upon, its necessary, its vital, its “ME TIME.” Sadly, the people who need it the most likely don’t take it much but if we are filling up the emotional cups of those who are around us we really need to serve ourselves first. Before you count yourself as selfish, it’s not just for us, it’s for our friends, spouse, and ability to achieve too…
Love and trust yourself first– This self-loving thing is our final point, this is us saving the best for a last. Be watchful of anyone who threatens, mocks, or tries to diminish your love, trust in yourself, and your precious instincts. When we lead our lives with self-love, every action becomes more natural, our behavior more nourishing, this is the final step, with brimming half-full cups we salute, we connect, we tend ourselves, each other, and the planet here! All we really need is a little self-love, la, la, laaaoove!
Peace, love, and good health,
The Counseling and Wellness Center of Pittsburgh Therapy Team
830 Western Avenue Pittsburgh
Pa 15233
412-322-2129
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