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
Health Anxiety During a Pandemic
by Counseling and Wellness Center of PittsburghMarch 26, 2020 health anxiety, hypochondriac, online counseling, pandemic, treatment for anxiety0 comments
Health Anxiety During a Pandemic
Health anxiety is a term which identifies the cluster of behaviors around the physical body and its processes and specifically a preoccupation with preventing or experiencing disease or illness. Some of its symptoms are symptom checking, frequent trips to the doctors office, seeking reassurance that you are not dying or gravely ill. In the matter of weeks, health anxiety, fear and stress have infected the masses. These are certainly frightening times for most and for very good reason, we are faced with a highly contagious and potently lethal virus for which no vaccine or treatment currently exists. Yet, as with all things, the way that we encounter our fear and the way that we manage the new realities that we face has a measurable impact on our well-being and adjustment. It is worth mentioning that there are multiple forms of anxiety which are being inflamed, from health anxiety, to economic anxiety, there is much to fear and while most of us can relate to the fear of being infected with the corona virus, for anyone who has been diagnosed as a hypochondriac, their health anxiety symptoms are likely more inflamed. In general, people are quite emotional right now, the best that we can do is focus on what exactly we can control, by focusing on the sources of our own ability to impact change we find our grace, poise, patience and empowerment. Here are the best tips our wellness experts could compile to manage health and wellness during this pandemic.
Social distancing works, do it. It truly is one of the best ways that we can stop the spread and damaging effects of this virus. When your government starts to enact measures for people to stay away from public places, do it! There are a lot of tempting and exciting events and opportunities which have been temporarily suspended and even cancelled. Accept this with grace, for such drastic measurements to be taken, it is because the dangers are extremely potent. Try to find the silver lining in social distancing, use the time to take up a project, relax, and spend time with loved ones.
Use the extra time that you may have to focus on caring for your body, nourishing yourself with a healthy diet and lots of water, and getting in exercises are some of the best ways we can strengthen our minds, bodies, and immune systems.
Remember, that every cough or sneeze in yourself and others isn’t necessarily related to the pandemic. Of course if you do have the symptoms as indicated by the CDC you should follow their guidelines for gaining treatment and a diagnosis.
Keep your thoughts healthy, be cautious of what you consume with your thoughts. Don’t invest too much time in social media or the news. Generally, these places can created more tension and stress which we should all be focusing on limiting right now.
Try not to catastrophize and instead think measured thoughts. It is easy to go into the deep state of fear and hysterics, notice when you are feeling a high degree of anxiety and work through it with deep breathing and stress reduction techniques. Keep in mind, not every sneeze is Coronavirus and recovery for our bodies and civilization is much more than likely so do your best to remind yourself and others of this reality.
Be mindful to take in non-corona information regularly. Social media, the news media. You do have the ability to choose what you take in, do a meditation with positive affirmations, read a book, or even Netflix when you are noticing that you have seen enough of the C-word for one day. You brain and body will thank you for switching it up.
And, as we all know, wash those hands! That is the medical advice that has every good citizen marching off to the toilet paper isle at their local Costco only to find that everyone else seems to have beat them to it. Hand washing with soap and warm water for 20 seconds at a time is proven to remove viruses from our skins and reduce the spread.
This folks is what we have that we can do while we wait for the most vicious winds of this storm to pass, until there is a proven vaccine, we can focus here, and now, on ourselves, on our breathing, and on caring for ourselves and those around us…
Counseling and Wellness Center of Pittsburgh
Offering in-person and Online Counseling options.Learn More