wellness

Our Therapists’ Personal Tips for How They Avoid Burnout

American Counseling Association has dedicated April as Counseling Awareness Month, a time of advocacy for the profession and celebration of the outstanding efforts of counselors in myriad settings as they seek to facilitate the growth and development of all people. This year’s theme—The Future is… Self-Care, Advocacy and Inclusion #BurnBrightNotOut—is focused on some of the avenues that will help ensure a brighter future for counselors, their clients and the counseling profession.

With the state of the world today and in coping with the last two years, many of us are simply burnt out. You’ve probably been searching social media or the internet looking for how to avoid burnout—well, you’re in luck! We asked our therapists how they personally avoid burnout and they shared their tips with us. They truly are practicing what they preach.

Therapists’ Personal Tips for How They Avoid Burnout

“Having boundaries where I don’t bite off more than I can chew.”
“Keeping a good portion of my energy for myself and my life so I’m not running on empty for what I need in my own life.”
“Balance within my life: tending to myself mentally, emotionally, spiritually, physically, and socially. Making sure I connect to these areas and feed them!”
“Bike riding (indoor and outdoor).”
“Prayer to help me with clients and for God to watch over my clients.”
“Downtime for jigsaw puzzles, reading, HGTV, cooking, and my other flow activities.”
“Exercise and guided meditations. I also try to make self care part of my every day routine.”
“I try to dedicate the end of the day to at least one self-care activity that ‘cleanses the stress of the day away.’ This varies from day to day but usually always consists of watching an episode of a show with my husband, and then reading before bed. I try to keep screen time to a minimum since I provide sessions via virtual therapy.”
“I refrain from checking my email when I am not in the office (with the exception of emergencies) and block time on my schedule each day for a self-care activity.”
“Getting a yoga class in. Yoga helps me to stay centered and grounded.”
“Going to my own personal therapist.”

We hope you can apply some of these therapist-implemented tips to your own life.

When counselors get the self-care they need, they burn brighter and avoid burnout. To learn more go to American Counseling Association, Counseling Awareness Month.

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Which Meditation Style is Right for You?

by Counseling and Wellness Center of PittsburghOctober 20, 2021 help for anxiety, how to meditate, kinds of meditation, meditation, mindfulness, relaxation, stress management, wellness0 comments

There are a plethora of meditation styles available which can support your overall wellness goals. With such an array of meditation styles, you may wonder which form would be most helpful for you to reduce stress or induce your next nirvana. Since each meditation style require different skills and mindsets, read on to see which one might be right for you.

Walking Meditation. Walking meditation allows the act of taking a foot step to become the very act of meditation itself. This form of meditation is especially helpful for someone who wants the benefits of practicing focused awareness without being seated and cross legged for too long. Walking meditation can also allow the practitioner to focus with curiosity on their surroundings and ask open ended questions as they meander upon the grass or carpet around them.
Zen Meditation. Zen is likely the form of meditation you most commonly think of when imagining traditional meditation, here the practitioner sits with their eyes closed and allows any thoughts that come to them to simply drift away. The goal is the focus on the sound and sensation of the breath floating in and out of the nostrils.
Mantra Meditation. For mantra meditation you might be seated or standing, posture is less important that the act of practicing focused awareness on a sequence of words or phrases. This is most traditionally done in Sanskrit but in new age and mindfulness traditions there are many English adaptations of empowering phrases. The words and integrating them into consciousness or offering them to a beloved deity is the goal of this form of meditation.
Chakra Meditation. A chakra is a Meridien or an energy line/lines that run in the body. Chakras intersect with the meridiens and fuel them. There are 7 chakras which run along the spine and through the head. By doing a meditation that visualizes each of them, any points of energy blocks can be opened and healed. Chakra meditation often involves a visualization.
Guided Imagery. Guided imagery is done by listening to a speaker or recording take the participant through a story like script that can inspire or address some underlying mental health needs usually with a positive psychology angle. Sometimes guided imagery also incorporates a focus on breathing.
Diaphragmatic Breathing Meditation. Diaphragmatic breathing meditation focuses on breathing deeply into the belly to activate the calming abilities of the body. By using this slow abdominal breathing style, the parasympathetic nervous system can be activated and you can reduce the symptoms of stress and hyperarousal. This is something you can do anytime and anywhere to instantly stimulate your vagus nerve and lower stress responses associated with “fight-or-flight” mechanisms.
Progressive Muscle Relaxation. This is an active meditation with a somatic focus that is helpful in dispersing high levels of physical tension. In this style of mediation you will focus on squeezing and releasing different areas of the body and then relaxing them. The more that we tighten our muscles the more that we are able to relax upon release.
Loving Kindness Meditation. Loving kindness is a heart meditation which helps the meditator to offer forgiveness and love to any person in their life or to themselves. You might visualize love or tenderness coming from your heart or mouth and sending it out into others in the world.

Insight Timer is a great free app that offers many different options. Pick a meditation style, try it out and see how it feels. If it’s not working for you, simply try another one.

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Meditation, The Number One Mistake Beginners Make

by Counseling and Wellness Center of PittsburghApril 19, 2018 counseling, meditation, mindfulness, therapy, wellness0 comments

Meditation and Mindfulness

Want to Become a Meditation Master? This is the Most Common Mistake that New Meditators Make and How to Fix It!

So maybe you have read the abundant data that meditation is one of the most fantastic tools that there is to enhancing mental clarity, reducing individual response to stress, and enjoyment of the great benefit of greater calm. According to the National Institute of Complimentary Health and Medicine which is a branch of the National Institute of Health (NIH), symptoms and consequences associated with anxiety, anger, depression, and stress disorders are all distinguished and well managed with a self-care plan which incorporates meditation. In knowing all of these benefits, with abundant enthusiasm, you have decided to get started on utilizing this most fantastic tool to wellness.

The fact is many people struggle in their meditation and may even feel so defeated that they quit altogether, and this is due to one common misconception about meditation and how to do it. When starting out with a meditation practice, we summon our inner oracle and alight with the goal of embodying our inner Buddha. Fantasies turn to reality and we stuff and mold our shape into some oddly contorted seated position and with our full lotus blooming, we close our eyes and turn our wellness aspirations inward toward the journey of the self. We imagine that the goal in mind with all of this blood, sweat and ‘OM’ is to turn off our mind.

Here we have it, this is the number one mistake that we make that prevents us from developing a meditation practice, you see “We are not able to turn off our thoughts.” I promise that for any meditator who has climbed the precipice to ascend mindless nirvana, you have faceplanted while careening down the jagged cliff face and end up irritated and hopeless with yourself and the whole concept of mediation. The fact is, it is the nature of our thoughts to keep producing other considerations, a typical inner monologue during meditation might be thinking;

“how uncomfortable the cross legged position, belly is hungry, need breakfast, am I done yet, hope my hair isn’t close to getting singed by that candle, why was my boss so upset yesterday?”

All of this thinking is just fine, in meditation, we anticipate that the endless churning of our thinking will ramble on as it always does. In a mindfulness meditation, we breathe deeply and acknowledge the existence of all of the thoughts that our mind produces and then we take a step back and we become conscious of the kind and quality of the thoughts that we are having. We practice an ever present non-judgmental position with ourselves. For example, for the above thoughts, I would label the overall thinking state as anxious and fearful. I was desiring breakfast, fearing my hair could get burned, wanting to complete the meditation. Those are all anxious and desirous thoughts. As we become more skilled at meditation, we add in a thought or question to assess how we are thinking and we keeping breathing deeply through it. For example, as we are having our inner monologue during the above meditation, we would have the same thoughts and every so many moments we pause to think about how we are thinking.

“how uncomfortable the cross-legged position, belly is hungry, need breakfast, am I done yet? Oh yes, I am thinking of the future, I always am thinking about what is next. I hope my hair isn’t close to getting singed by that candle? I am fearful sometimes. Why was my boss so upset yesterday? I am often very concerned with what others are feeling.”

When we are mindful, and aware of our thoughts and consciousness, we become able to know that we are sentient beings, with vivid imaginings, with endlessly burning thoughts. Yet we are not these thoughts, we are some where afar and above all of the background and inward noise of being, we are the observer, conscious of our selves and the world around us, free and responsible to choose our actions and to develop ourselves, to become a more aware, and well version of our most mindful and well self.

Be Well,

The Therapists of-Counseling and Wellness Center of Pittsburgh

830 Western Avenue Pittsburgh Pa 15233

2539 Monroeville Blvd Monroeville Pa 15146

https://nccih.nih.gov/health/meditation/overview.htm

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Generalized Anxiety Therapy

by Counseling and Wellness Center of PittsburghApril 1, 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, psychotherapy, searching for a therapist in monroeville, searching for a therapist pittsburgh, Therapy and Counseling For Anxiety, therapy for anxiety, therapy pittsburgh, wellness0 comments

Generalized Anxiety

Generalized anxiety disorder is a mental health concern which brings many people into therapy each year. As many as 1/4^th of people who seek treatment in counseling centers each year do so as a result of wanting to manage symptoms related to Generalized Anxiety Disorder or (GAD). Signs and symptoms of Generalized Anxiety Disorder are free floating thoughts and worries that are not related to a real imminent danger. Those who experience generalized anxiety disorder may find it difficult to distinguish between thoughts and fears which are related to a real possible danger or threat and one that is not. The thoughts, fears, and worries of Generalized Anxiety Disorder co-occur with physical somatic responses such as elevated heart rate, fatigue and restlessness, and or difficulty falling and staying asleep. Individuals who are experiencing this anxiety disorder may also be prone to irritability and may too have a higher incidence rate of other mood and mental health disorders including other anxiety disorders, or depression and substance abuse disorders.

A woman suffering from GAD may say something like “I was always on edge, it was difficult to pin point when the worrying started but it felt like it was one thing after the next. I was worried about getting into college, then how I would manage student and work life after, each test and paper caused me endless worry. It wasn’t just with school either, everything from traffic, to my parent’s health, I wasn’t even able to see the way it was effecting me until things became so bad that I wasn’t sleeping well and started to really feel down. Then I found a therapist and started working on treating my anxiety and along with that I was able to identify how much it had taken over my life.”

Some of the diagnostic criteria for GAD according to the Diagnostic and Statistical Manual, are as follows; Excessive worry for at least 6 months.

The person experiencing the anxiety is not able to control the worries or change the focus of their thoughts. Additionally these worries are accompanied by physical sensations or somatic responses including at least 3 of the following; Restlessness, Fatigue, Concentration difficulties, Irritation of Mood, Tightness in the Muscles, Sleep Cycle Disruptions including Difficulty staying or falling asleep. Remember these symptoms cause significant distress in social, family, or work life and are not caused by another disorder or use of substances. Only a licensed professional counselor, psychologist, or psychiatrist can help you to discern whether you are exhibiting or experiencing the full range or concerns which may mean you qualify for a diagnosis which will then help to guide the treatment for the anxiety disorder.

Treatment for generalized anxiety disorder often involves many therapy and counseling options. Many forms of psychotherapy including, cognitive behavioral therapy, psycho-dynamic therapy, brief solution focused therapy, acceptance therapy, gestalt therapy, rational emotive behavior therapy, are all valid methods to treat anxiety disorders and manage the symptoms associated with it. In other instances, counseling may be used alongside medication therapy, integrative medicine, including mindfulness and meditiation, to achieve a significant and long lasting reduction in the symptoms of anxiety.

Counseling and Wellness Center of Pittsburgh and Monroeville

830 Western Avenue

Pittsburgh Pa 15233

2539 Monroeville Blvd

Monroeville PA 15146

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Panic Attacks and Panic Disorder

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;

Heart Palpitations

Trembling

Shaking

A feeling of smothering

Feeling of Choking

Discomfort or Pain in the chest

Nausea

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.

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Phobia Therapy & Treatment

Phobia

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.

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Acupuncture, Mini Retreat Spring Detox Led By Dr. Truncali, D.C, L.a.C, Monroeville

by Counseling and Wellness Center of PittsburghMarch 1, 2018 acupuncture, acupuncture monroeville, community outreach, counseling, Emotional Health, integrative health, integrative medicine, traditional chinese medicine, wellness0 comments

Acupuncture, Mini Retreat Spring Detox Led By Dr. Truncali, D.C, L.a.C

March 20th

2539 Monroeville PA, 15146

6pm-7pm

Spring Acupuncture Detox

Transitioning from winter to spring is a challenge for our bodies and a time to do some spring cleaning for our physical, and emotional selves. This is a group acupuncture session focused on cleansing and cleaning, boosting immunity, and calming the spirit as we let go of winter and move toward spring’s light, warmth, hope, and growth. Dr. Truncali, D.C, L.a.C, our centers new licensed acupuncturist, will be leading the workshop sharing practical tips to cleanse and care for yourself using his knowledge of Traditional Chinese Medicine (TCM) and Holistic Health to reinforce our bodies ability to be healthy and strong as we come into the new spring season. If you have always wanted to try acupuncture this is your chance to do so at a special community rate. You will also be welcome to enjoy complimentary snacks from our “Brain Bar” and sip some “Be Well” herbal tea.

Call us at 412-856-WELL with questions!

https://www.eventbrite.com/e/spring-cleaning-detox-with-acupuncture-dr-truncali-dc-lac-tickets-43654203899

Share this event on Facebook and Twitter We hope you can make it!

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What is Nutrition Counseling?

by Counseling and Wellness Center of PittsburghJanuary 22, 2018 Certified Nutritionist, counseling, Emotional Health, integrative health, integrative medicine, mindfulness, Nutrition Counseling, Nutritionist, wellness0 comments

What is Nutrition Counseling? Liz Mckinney, Certified Nutrition Counselor in Pittsburgh and Monroeville explains a little bit about how this works to enhance your health and wellness.

What to expect:

One on one individualized nutrition counseling based on your goals and health complaints
Detailed analysis
Goal setting, coaching and working through barriers to change
A clear cut program including diet, lifestyle and supplement therapy specific to your needs
Existing lab report analysis and/or future recommended lab work either through a third party lab or through your primary health care provider
Email support as needed between sessions

In your first session, we will:

Go over your client intake form and three day diet diary
Discuss your primary goals and current barriers to change
Complete a nutrition focused physical exam
Analyze any existing lab work you’ve had completed within the last year
Set a program for you consisting of dietary, lifestyle and supplement therapy

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Be Your Own Beloved: Cultivating Self-Care

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.

https://www.facebook.com/events/1981214532133559

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Integrative Wellness Group & Cardio for the Soul

by Counseling and Wellness Center of PittsburghJanuary 22, 2018 clinical herbalist, kinesiology, psychology, resolutions, wellness0 comments

Get in Motion: Move Through Life with Us

Integrative Wellness Group & Cardio for the Soul

Seeking individuals who have been wanting to utilize the effects of fitness to achieve greater physical and emotional health but have been feeling stuck in the process. Melissa Taylor is a licensed therapist and kinesiologist – trained and dedicated to help you to overcome the barriers that have prevented you from implementing your wellness and fitness regime. Collaborate with us to learn the principles of fun and fitness and get unstuck and on to a healthy, whole, and more well you!

Location: Counseling and Wellness Center of Pittsburgh (830 Western Ave., 15233)

Group Sessions: Sunday’s, 9-11am

Start Date: February 25^th, 2018

Services: Traditional Group Therapy paired with Physical Fitness

50 min. Cardio Session

50 min. Group Therapy Session

Wellness Group: Positive Psychology focuses on what makes your life valuable and worth living. These evidence-based techniques are offered in a group session by learning to utilize behavioral activation. These techniques will equip you to become motivated, carrying you beyond psychological and imagined barriers to achieving your goals.

Physical Fitness Description: A combination of cardio, dance, and strength-based exercises to improve overall health and wellness. Exercise has been shown to decrease negative mental health symptoms while rebuilding self-esteem and improving overall happiness. No prior experience needed.

The benefits of wellness peer groups coupled with group exercise are innumerable. There is power within numbers, enjoy the benefit of enhanced support networks and trusted sounding boards. Exercising with others builds motivation, accountability, and positive support. Wellness Group Members will offer specific ideas for improving difficult situations or life challenges, as well as help put problems into perspective. Members share how they overcame certain issues or relate to the stress of current issues. It increases motivation and courage when you can achieve fitness goals with others and knowing that you’re not alone.

Cost:

Single sessions-$50.00

6 sessions-$250.00

10 sessions-$425.00 (packages must be used in 6 months)

Intake Required for each participant (60 mins/$85.00)

https://www.facebook.com/events/173902496452693

Medical Release Form Required to start group

Please call to set up an Intake Session with Melissa Taylor, LMFT, MS

As a separate service, we also have a nutritionist on staff to offer health assessments, meal planning, to help you to achieve your nutrition and dietary goals.

*All services are Out of Pocket, using cash, credit, debit card, or HSA, No Insurance Accepted at this time

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Mike Cuccaro

02/08/2021

Good location and a positive and safe-feeling environment throughout the facility. My counselor is intelligent, kind, respectful, professional, and very skilled at affecting productive outcomes.

Hannah S

17/02/2021

I was recommended to Justina by a friend, I’ve seen several therapist in the past and none of them felt like a good fit for me. As soon as I meet Justina I felt like I finally found a doctor who cared about me and my progress mentally, she honestly goes above and beyond. In the couple months I’ve been seeing her my progress mentally has done nothing but improve, I actually look forward to our sessions. Thank you Justina, not like any therapist I’ve ever meet, you can tell she cares about her patience and their progress.

Lauren Hoffman

I love working with Justina! She's very kind and has helped me so much. I highly recommend her!

dominique rini

Justina Williams is a great therapist. She really listens to me and helped me in my time of need. It was easy to get an appointment with her. I highly recommend seeing her for a variety of needs

john Krebs

I have been meaning to leave a review for quite sometime now but unfortunately I haven’t had a minute to do so. I noticed some previous reviews and I feel obligated to set some things straight regarding the wellness center and one of their therapists - Justina Williams. She is by far the best therapist I have had (and I have been doing therapy sessions at a variety of locations for some years now). I obviously can’t discuss what we talk about but I can honestly say I feel like a weight is lifted off my shoulders when I leave our sessions. She is a very sweet individual and you can tell she genuinely cares about her profession and the people involved . It’s insulting to see what someone else keeps trying to portray her as in these “different alias’s” of reviews. As long as she is a therapist , I will not be going anywhere else. Thank you wellness center for always providing the utmost service all around !

Fauna Butera

Great therapists with a variety of specialities!

Erin McNally

16/02/2021

Justina is by far the best counselor I have seen. She helps me find different ways to engage with my and help me find myself in very darkening times. I am ever so grateful for her being my therapist.

Therapists’ Personal Tips for How They Avoid Burnout

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