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, Certifed Yoga Instructor and Wellness Guru of PittsburghLearn More
by Counseling and Wellness Center of PittsburghMarch 16, 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, searching for a therapist in monroeville, searching for a therapist pittsburgh, therapist, therapy, therapy for anxiety, therapy pittsburgh, wellness, wellness center monroeville, wellness pittsburgh0 comments
Panic Attacks and Panic Disorder
As many as 4.7% of people will experience a panic attack at some point in their lives, panic disorder is a form of anxiety disorder which can be extremely intense, many times individuals who have a panic attack end up going to the emergency room imagining that the rapid heart beat and dizziness are a heart attack. Symptoms and features of anxiety disorder according to the Diagnostic and Statistical Manual IV, laid forth by the American Psychiatric Association are as follows: To have experienced at least 4 of the following 13 symptoms;
A feeling of smothering
Feeling of Choking
Discomfort or Pain in the chest
Abdominal distress including a heightened need to urinate or defecate
Dizziness or Lightheadedness
Derealization or Depersonalization
Fear of losing control or a feeling that you are “going crazy”
Sweating, Chills or Hot Flashes
The symptoms of a panic attack are hallmarked by their sudden onset and intensity, unusually a panic attack has an onset in as little as 10 minutes. In example a person who has experienced a panic attack may say “I was sitting on the bus when all of the sudden I felt like I couldn’t breathe, it was like my throat closed up and I was choking but there was nothing in my mouth. I became dizzy and my heart felt like it was beating out of my chest, I started looking around and was going to cry for help. My fingers and toes felt numb and tingling, in a few minutes my heart slowed down a little bit but my stomach was really tight for hours after.”
As you can imagine someone who is experiencing a panic attack is suffering greatly. There are several different types of Panic disorder according to whether they are caused by a specific cue, such as public speaking or encountering an enclosed space such as the panic that can happen with claustrophobia. In other instances, panic attacks can be un-cued or non-specifically cued, this means that sometimes a person who has a panic attack may not understand what the trigger for their panic is until they seek treatment for the panic and uncover the deeper fears and how to manage the panic with their therapist. A panic attack is differentiated from having a panic disorder which is to have had recurrent and unexpected panic attacks for a period of one month or more. Treatment for panic disorder are therapy, often most effectively Cognitive Behavioral Therapy, with a licensed professional counselor and also medication is sometimes the best treatment. Usually it is a combination of these two treatments which best helps to manage panic disorder. Untreated panic disorder can greatly reduce quality of life, leading to long standing feelings of guilt and shame and even agoraphobia.Learn More
by Counseling and Wellness Center of PittsburghMarch 16, 2018 anxiety, anxiety therapy pittsburgh, counseling, counseling pittsburgh, educational, generalized anxiety disorder therapy pittsburgh, licensed therapist monroeville, licensed therapist pittsburgh, psychology, psychotherapy, therapist, therapist in murrysville, therapists, therapy, therapy for anxiety, therapy pittsburgh, wellness, wellness center monroeville, wellness pittsburgh0 comments
A phobia is a fear or anxiety response of heighted arousal, ie rapid heart rate, rapid breathing, and thoughts of intense worry and this most likely leads to avoidance of the situation or object. Some examples of typical phobias are fear of public speaking, fear of choking or vomiting, fear of spiders (arachnophobia), fear of enclosed spaces (claustrophobia), fear of bridges, fear of tunnels, fear of large crowds, fear of blushing, fear of water or other natural environments, fear of contamination or germs. Phobia is distinct and much more severe than a natural aversion, for instance in the example of arachnophobia, many people do not like spiders and insects but wouldn’t qualify for a disorder because this doesn’t interfere with their functioning and enjoyment of life. A person who simply doesn’t like spiders may sheik if they encounter one and quickly try to remove it from their environment. A person who has a phobia of spiders may feel anxiety if they think about a spider, they may never go into a forest or stay away from other natural environments, they may start to take precautions like spraying repellant everywhere and have continual intrusive thoughts about the possibility of encountering spiders and even stop leaving home or developing agoraphobia because their wish to avoid the spider is so powerful.
The Diagnostic Criteria for A Specific Phobia are;
- A continual, persistent, and excessive fear caused by the presence or anticipation of the situation and or object, examples may be choking, bridges, tunnel, flying, insects, fainting, speaking, blushing.
- When exposed to the object or situation an anxiety or hyperarousal response is invoked. This is also a different response in children.
- In panic disorder the persona experiencing the disorder does recognize that the fear is unreasonable and the response is excessive.
- The situation or object may be faced or endured but only with very visible and tangible fear, anxiety and distress.
- This fear and anxiety interferes with the enjoyment and participation of life, limiting professional, occupational, social, relational, and academic performance and functioning.
- This can be diagnosed only in individuals who are over the age of 18 and it must be experienced for longer than 6 months.
The best way to treat a phobia disorder is with psychotherapy, your licensed counselor can help you by using a very specific kind of therapy called Exposure Therapy. This is a behavioral therapy which a licensed therapist who specializes in treating anxiety disorders will be able to guide you through. In other instances, medication including anxiolytic medication, anti-anxiety and SSRI’s are best used medication therapy to treat and manage panic disorder. Other forms of therapy which may help to manage specific phobias including meditation, mindfulness, exercise and other integrative options like nutrition counseling and acupuncture.Learn More
by Counseling and Wellness Center of PittsburghMarch 15, 2018 anxiety, anxiety therapy pittsburgh, Certified Nutritionist, clinical herbalist, cognitive behavioral therapy, counseling, counseling for anxiety, counseling pittsburgh, generalized anxiety disorder therapy pittsburgh, licensed therapist monroeville, licensed therapist pittsburgh, mindfulness, Nutrition Counseling, Nutritionist, therapist, therapist in murrysville, therapy, therapy pittsburgh, wellness center monroeville, wellness pittsburgh0 comments
Treatment for Anxiety
Treatment for anxiety takes many forms, there are generally three main agreed upon and clinically verified methods to manage and reduce symptoms of anxiety. Counseling or Therapy with a licensed counselor or therapist is the first treatment route. The treatment route for this form of help can vary from short term, brief solution-focused counseling interventions as well as long term treatment including cognitive behavioral therapy and even existential therapy. Only you and your counselor or therapist can determine which method will be best for you.
Other ways to manage symptoms related to anxiety are to enhance total wellness, this includes integrative medicine, nutrition counseling, acupuncture, fitness, meditation, and mindfulness. Some people experiencing anxiety find that a holistic approach suites their lifestyle best, in turn they explore clinical herbalism and integrative interventions to learn how this can support positive emotional health and wellness. Holistic therapy is best utilized along with counseling or psychotherapy from a licensed counselor which is therapy which will focus on finding triggers and changing the cognitive response to anxiety. The final way to treat anxiety is to use medication therapy. Medication has many different options including SSRI’s which must be taken for several weeks before taking effect and then other anxiolytic medication which is more short acting, talk with your psychiatrist or prescribing PCP to explore which form of medication therapy is the best for you to treat your anxiety. Medication often works best to diminish anxiety when it is paired with counseling and therapy which can change the thought patterns, discover underlying causes of anxiety and mange the full way in which it effects quality of life.
Remember that the worst way to manage your anxiety is by doing nothing at all in the hope that your symptoms will disappear. Managing anxiety is done best when we treat it early and completely with solid medical and therapeutic interventions.
by Counseling and Wellness Center of PittsburghFebruary 1, 2018 acupuncture, acupuncture monroeville, cupping, integrative health, integrative medicine, mindfulness, moxibustion, qi gong, traditional chinese medicine, wellness center monroeville, wellness pittsburgh0 comments
Acupuncture is the insertion of very fine, sterile, single use needles into acupuncture points. The points used are specific to each patient and are individualized based on their Chinese medicine diagnosis and constitution. During your first appointment, we take focused time to do an in-depth consultation regarding the details of your health. This helps us to formulate an individualized treatment surrounding your personal health pattern. In an acupuncture session, the number of points used in a treatment varies, but the average number of points ranges from 8-12 per treatment. Most people say that the experience of acupuncture is not painful at all but describe it as pleasant and soothing.
Acupuncture can be used to offer support for a range of emotional, physical, and spiritual concerns including but not limited to anxiety, depression, stress, PTSD, infertility, hormone balancing, arthritis, muscular and skeletal injuries, addiction, cleansing, diabetes, colitis, fatigue, insomnia and many more.
Cupping is a Traditional Chinese Medicine (TCM) technique which involves using glass cups on the skin usually on the back. The cups create suction which brings and moves blood in an area, and relieves muscle tension. Over specific acupuncture points, cupping can improve digestive and respiratory discomfort. Sometimes, Slide Cupping will be employed, which involves moving the cup while suction is maintained in order to relieve muscle tension and pain.
Moxibustion is a long-trusted Traditional Chinese Medicine technique where Dr. Truncali burns a non-toxic Chinese herb commonly known as mugwort. It is performed over specific acupuncture points or areas of pain to provide a warming and nourishing input. By warming the acupuncture points, moxibustion can regulate the digestive system, boosts the immune system, alleviates pain, and calm the mind.
Qi gong is a meditative movement practice that acts to improve blood flow, mental function, emotional stability, immunity, and more. It is a way for you to engage with your acupuncture and sinew channels outside of the office. Your practitioner, Dr. Truncali may recommend one or two medical qi gong movements for you to do at home. You will be taught the postures and/or movements in office, typically at the end of your appointment.
by Counseling and Wellness Center of PittsburghJanuary 22, 2018 counseling, meditation, mindfulness, wellness, wellness pittsburgh, yoga0 comments
Be Your Own Beloved: Cultivating Self Care
Counseling and Wellness Center of Pittsburgh, 830 Western ave, Pittsburgh 15233
Saturday Feb 10, 10am
Being your own beloved means treating yourself with the same love and kindness as you would to a dear friend. Just like you cannot fill from an empty cup, you cannot fully love someone else until you love yourself. This Valentines Day, give yourself (and your partner) the gift of self-care.
Join Kayla Hersberger, yoga instructor, essential oil lover, and advocate for natural living in this seminar which will include;
A guided heart-opening meditation
A writing exercise (bring your journal!)
Tips for starting and maintaining a self-care practice
Instruction to self-massage with essential oils
We kindly ask for a $5 love donation to cover the cost of oils, but no one will be turned away due to lack of funds.Learn More
by Counseling and Wellness Center of PittsburghJanuary 9, 2018 Certified Nutritionist, dietitian, Emotional Health, integrative health, integrative medicine, Nutrition Counseling, Nutritionist, registered dietitian, registered licensed dietitian, wellness pittsburgh0 comments
Jessica DeGore RD LDN CDE CHWC is a licensed dietitian/nutritionist and wellness coach. She will be seeing clients at the Counseling and Wellness Center of Pittsburgh in both the North Side and Wexford’s locations. Jessica is here to help clients achieve their health and wellness goals by providing nutrition counseling and coaching. Nutrition is not one size fits all, so she takes an individualized approach to help clients find a balanced diet and healthy relationship with food. Jessica earned her Bachelor’s Degree in Applied Nutrition Sciences at Pennsylvania State University. After her undergraduate studies, she completed her ACEND-accredited Dietetic Internship at University of Maryland. The internship included 1,200 hours of supervised practice, as well as additional nutrition coursework. During this time, she also obtained a Graduate Certificate in dietetics. After passing the national board registration examination, she became a Registered Dietitian in 2010. Jessica decided to pursue a career that would allow her to gain a broad spectrum of skills and experience by providing nutrition education counseling in various settings, including acute care, long-term rehabilitation hospitals, and outpatient clinics.
In addition to yearly continuing education to maintain licensure, Jessica became a Certified Health and Wellness Coach through Wellcoaches® to expand her counseling skills. Wellcoaches® is an 18-week course designed for credentialed health professionals who wish to use coaching skills in working with clients to improve their health and wellbeing. The curriculum includes applying self-determination theory and motivational interviewing techniques to help clients uncover autonomous motivation, elicit mindful self-awareness, and develop self-efficacy to meet their goals.
She also recently became a Certified Diabetes Educator to help people with diabetes obtain positive outcomes through self-management. By becoming board certified in diabetes she offers a standard of excellence in the delivery of quality diabetes education. In her diabetes education work over the past two years she was able to lower HgA1c by an average of 1-2% over a twelve-month period. She also demonstrated significant improvement in other clinical outcomes such as blood pressure and lipids.
Jessica also specializes in disordered eating and sports nutrition. After working with an endurance coaching company to offer evidence-based recommendations to help clients properly fuel their bodies, she found many athletes lacked a healthy relationship with food. She discovered and adopted an intuitive eating approach to help guide her clients to find a healthy balance between eating and exercise. Her nutrition philosophy is that true health comes from cultivating behaviors to enhance physical, mental, and emotional wellbeing- it is not a specific size or weight. As a true non-diet dietitian, she wants to help create a balanced relationship between body and mind through food freedom. Jessica also provides educational presentations, nutrition consulting for brands and businesses, cooking demos, and recipe development.
After living in Philadelphia, the past six years, Jess returned to Pittsburgh, her hometown, in 2017 to be closer to her family. She lives in the North Hills with her husband. Her passion for overall health has also led to a huge commitment to fitness. She is both a triathlete and runner, tackling a Half Ironman and marathon distance races again this year. Jessica also enjoys traveling and exploring the local foodie scene. Jessica is a regular contributor for The Counseling and Wellness Center’s Blog and additionally she also enjoys blogging and providing nutrition tips at https://www.dietitianjess.com She enjoys sharing her adventures in eating and connecting with others on Instagram @dietitianjess.
Jessica welcomes clients of all ages, sizes, and levels of motivation. Nutrition is such an important component to healthy living, and she wants to help clients find complete wellness by empowering individuals to meet their goals.
For an appointment with Jessica DeGore RD LDN CDE CHWC please contact us at 412-322-2129