Archive Monthly Archives: April 2018

Anxiety Management in High Stress Jobs

Stress on the job is a real thing. Of course, some amount of stress referred to as eustress (good stress) is actually helpful in increasing motivation and focus. Distress though, (bad stress) can be debilitating.  Anxiety may result from an overabundance of stress, presenting difficulty in day-to-day functioning. Life’s daily demands cause some amount of stress to each and every one of us. However, both men and women report their job as being one of the top causes of stress. Job-related stress that becomes on-going and consistent can potentially cause more serious mental and physical health concerns. Aside from anxiety and depression, physical symptoms like headaches, upset stomach, chest pain, and sleep disturbances can also be due to stress. Truth be told, stress (in continuous/persistent amounts) kills!Anxiety stress therapy

Things like heavy workload, long hours, and lack of clear direction are some of the reasons behind stress in the workplace. Other contributing factors include bullying, harassment, weak and ineffective management, over-management or micromanaging, and poor working environment. Lack of communication on the job may result in misunderstandings, being yet another source of added pressure. While you likely desire to give your best as an employee or business owner, undue stress may hinder your performance. Productivity and efficiency may also be stifled, leaving you feeling even more stressed and unfulfilled, and unable to reach your full potential.Anxiety stress therapy

Finding ways to reduce stress on the job is key to performing at your best. Not only is it important to job performance, but also to your personal life. If anxiety is taking a toll on your job, it will soon spill over into personal relationships and your overall well-being. To avoid a snowball effect, stress reduction techniques can help get you feeling back in control and able to better manage sources of stress. The following techniques can pave the way to more peaceful working conditions, giving you the skills you need to succeed and minimize daily stressors.Anxiety stress therapy

Effective Ways to Reduce Stress in the Workplace:Anxiety stress therapy

  • Time management – Managing and prioritizing your time helps you complete the most to least important tasks to avoid becoming overwhelmed. Delegate responsibility if necessary.
  • Communication skills – Talking with colleagues one-on-one can help to ease tension, by both listening and being heard, helping to bridge the gap between any misunderstandings while possibly gaining a new perspective.
  • Leadership skills – Taking time to communicate and consult with other employees, offering incentives, clarifying expectations, and showing appreciation are all ways to lessen stress and promote teamwork.
  • Relaxation techniques/exercise – Morning exercise is a great way to boost energy, giving you a head start for the day. 30 minutes of activity is recommended – walking, running, dancing, etc. helps soothe the nervous system. Taking short 20 minute breaks throughout the day helps to reset and recharge the mind and body. If stress is rising at work, take a short walk outside to regain a feeling of balance.
  • Choose healthier, nutritious meals – Stress can make us want to turn to comfort food like pastries or french fries, but nutrient dense options will provide you more energy, improve mood, and reduce stress. Minimize sugar and refined carbs, as they can actually worsen stress. Omega 3’s like walnuts, salmon, and flaxseed are great options for boosting mood. Lastly, avoid too much caffeine, making sure to drink enough water to stay hydrated.
  • Get enough sleep – Try to get 7-8 hours of sleep with a consistent wake up time and bed time, even on the weekends if possible. Sleep is essential for concentration and focus, problem solving skills, creativity, and productivity.
  • Deep breathing – Inhale for 6 seconds, then slowly exhale for another 6. Repeat this exercise 6 times in one minute. This is a simple, yet significant way to calm the mind, giving you a greater self-awareness and better decision making skills.
  • Mindfulness/self-care – Taking time to do the things you enjoy encourages presence in the moment, bringing harmony to the mind and body, increasing self-awareness, and helping you see when you may be nearing your breaking point.

Choosing healthy coping mechanisms like the above mentioned techniques is always the best antidote to stress. At times though, stress may feel beyond our control. Seeking support from a trusted friend or family member can help in finding ways to cope, possibly providing a more positive outlook on your circumstances. Talking with a supervisor, or utilizing an employee assistance program (EAP) may provide additional resources for stress management. If you feel like your thoughts and emotions are spiraling out of control though, don’t despair. An experienced mental health professional can help you work through any concerns or difficulties you may be having.

Anxiety stress therapy
If you are a in a high stress job & are looking for relief , please schedule a free consultation today to get connected with Pittsburgh’s best therapists!Anxiety stress therapy

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About Makin Wellness: 

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy and coaching centers located in Downtown , Pittsburgh and New Kensington, PA. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction and relationship counseling .Anxiety stress therapy

 

 

 

 

 

 

 

 

 

 


 

Entrepreneurial Addiction

The mental and emotional hardships that accompany entrepreneurship can be hard to imagine from the outside. We see entrepreneurs as creatives, innovators, and go-getters, but sometimes we neglect to recognize the other side of the coin – the long hours, self-doubt, isolation, and increased rates of mental health struggles. Researchers sampled 242 entrepreneurs and found that of them 49% (compared to 32% of the comparison group) reported having one or more mental health conditions (Freeman, Johnson, Staudenmaier, & Zisser, 2015). Further, the entrepreneurs of the sample had higher rates of depression, anxiety, substance abuse, ADHD, and bipolar disorder. Entrepreneurial Addiction

Frighteningly, researchers have drawn parallels between the behaviors of entrepreneurs and addicts, suggesting that “workaholism” is not just a word to be thrown around. This has led to the coinage of the term entrepreneurship addiction, which can be defined as “excessive or compulsive engagement in entrepreneurial activities that results in a variety of social, emotional, and/or physiological problems,” that increases in intensity (Spivack & McKelvie, 2017).  Entrepreneurial Addiction

Criteria:Entrepreneurial Addiction

Entrepreneurship addiction manifests itself in six behaviors:

    1. Obsessive thoughts – This is when thoughts surrounding your entrepreneurial activities seep into the other aspects of your life and you cannot shut them off. Obsessive thoughts may be good for results and productivity, but they can hamper attention and growth to other areas, such as hobbies, relationships, sleep, diet & exercise, and setting time aside to relax and recharge for the next day
    2. Withdrawal/engagement cycles – You may be in a state of withdrawal if being away from work causes you negative feelings. A good businessperson worries about their ventures, naturally, as there is so much on the line, but if you find yourself feeling angry, anxious, or depressed when away from your work or wishing you were doing entrepreneurial activities while participating in other things, you may be experiencing this symptom.
    3. Self-worth – Many people feel satisfaction and validation through accomplishments in their work, but it becomes problematic when your sense of self-worth is completely hinged upon entrepreneurial activities. This can lead to anxiety, depression, and poor self-image, particularly when facing the challenges of being an entrepreneur.
    4. Tolerance – Dramatic increases in time or resources spent in entrepreneurial ventures are strong indicators of tolerance. Sometimes, this means having more responsibility in the projects you are taking on; other times it involves embarking on more new projects as a whole. The essence of this trait is that it takes more and more for you to feel satisfied with your business and how much you put into it.
    5. Neglect – When your entrepreneurship consumes your thoughts and energy, you are likely to begin neglecting other areas of life. Specifically, disengaging with friends and activities you formerly enjoyed can hint at a possible addiction to work. This, like the other symptoms, is commonly seen in people with substance abuse and is one of the first indicators of an addiction.Entrepreneurial Addiction
    6. Negative outcomes – Consequently, an unhealthy amount of work-involvement can lead to deleterious mental, emotional, relational, and physical effects. Common ones include less time spent with loved ones, stress-related damage to the immune system, decreased amounts of sleep, poor nutritional habits, and feelings of guilt or anxiety.

How Does This Happen?Entrepreneurial Addiction

The demanding hours required to work full-time as an entrepreneur can lead to overwhelming amounts of pressure and neglect of the self and others. There is so much being asked of you, and at times it can feel as if you are doing everything alone. The amount of work that must be done, the unique difficulties you face in doing it, and the risks involved can be a toll-taking combination, leading to high levels of stress, overwhelming workloads, and, subsequently, feelings of being burnt out.Entrepreneurial Addiction

How Can We Fix It?

Maintaining a healthy work-life balance is paramount. This means making a conscious effort to provide yourself with what you need, such as adequate sleep, nutritious meals, and time for loved ones and recreational passions. Be reasonable in your goal-setting and try to keep work restrained to certain hours, buildings, or rooms of the house if you work from home. It is easy to commit to what feels like a thousand different things and realize afterwards you have stretched yourself too thin. To combat this, be organized, honest, and decisive. Keeping a planner is a great way to stay on top of all the things you are responsible for and being honest with yourself and your colleagues about your capabilities is the only way to keep that list from growing too long. Further, learn to say no when that is the best thing for you.Entrepreneurial Addiction

If your work responsibilities are taking a toll on your mental health, causing you significant distress, or interfering with other aspects of your life, please schedule a free consultation now to get connected with Pittsburgh’s best therapists!Entrepreneurial addiction

About Makin Wellness :

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy and coaching centers located in Downtown , Pittsburgh and New Kensington, PA. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction and relationship counseling . MStress Management Pittsburgh

Sara Makin Makin Wellness

Sara Makin, M.S.Ed, LPC, NCC

 

 

 

 

 

 

 

 

 



Sustaining Mental Health & Wellbeing in College

Sustaining Mental Health & Wellbeing in College

College can be a time of immense change and personal growth. There, you find your passions, get inspired, and figure out who you are and who you want to be. Conversely, it is a time of immense pressure as well. With college comes the advent of new challenges and responsibilities. Often, you are dealing with relationships, academics, finances, and careers on a level you have not yet experienced, which can be a lot to handle. These and other factors can contribute to feelings of anxiety, depression, self-doubt, and hopelessness in the college student. According to the National Alliance on Mental Health, 75% of all mental health conditions begin by age 24, affecting an estimated 1 in 5 young adults. This makes college one of the most important times to be conscious of your mental state and build a foundation for healthy coping skills.Mental Health & Wellbeing in College

What You Can Do on Your Own

Incorporating your physical, mental, and emotional needs into your daily routine is crucial, and doing so with an individualized perspective is the most effective way. Especially when crafting your schedule, keep your needs and limitations in mind. Designate regular times for meals and breaks, and find recreational activities that bring you calmness and excitement to give yourself joy and relaxation throughout the week.Mental Health & Wellbeing in College

Further, healthy coping skills such as meditation and breathing exercises can be used at a moment’s notice to help you calm down in stressful situations, and creative outlets, like painting, cooking, and journaling, can help you through feelings of low mood. In addition, surround yourself with people you trust who understand the things you are going through. Having social support in college provides a buffer to the stress you may be facing.Mental Health & Wellbeing in College

Lastly, research has long supported ties between physical and mental health, so try not to neglect your body. Give yourself sufficient sleep, healthy food, and exercise to promote optimal functioning all-around. This will have positive effects for your physical health, emotional well-being, and academic performance as well.Mental Health & Wellbeing in College

University Resources

Though every college is different, it is likely that your institution provides resources to aid your transition and overall experience. These may take the form of traditional means like pamphlets, support groups, and mental health centers, but they may also include more contemporary ideas like hosting therapy dogs. It is important to familiarize yourself with what your specific institution has to offer so that in particularly challenging times, you know what your options are.Mental Health & Wellbeing in College

If you are feeling overwhelmed , please schedule a free consultation now to get connected with Pittsburgh’s best therapists!Mental Health & Wellbeing in College

About Makin Wellness :

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy and coaching centers located in Downtown , Pittsburgh and New Kensington, PA. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction and relationship counseling . MStress Management Pittsburgh

Sara Makin Makin Wellness

Sara Makin, M.S.Ed, LPC, NCC

 

 

 

 

 

 

 

 

 



Pittsburgh Anger Management for Men

Anger is a misunderstood emotion. Men and women alike have reported feelings of shame in response to their anger, though when managed properly, it is a normal and necessary emotion. Overall, men are more likely to externalize negative or vulnerable feelings, leading to higher incidences of substance abuse and antisocial behaviors, opposed to anxiety and depression. For this reason, it is important for men to have healthy ways of re purposing their anger and other negative emotions and address the causes behind them.Pittsburgh Anger Management for men

The Dangers of Anger

Like anxiety, fear, and excitement, anger activates the sympathetic nervous system, putting your body into a state of fight or flight. Your heart rate increases, blood pressure rises, muscles tense, breathing quickens, and you may perspire. Though these symptoms pass, anger can have negative short- and long-term effects on your health, making it an important thing to monitor. Common health conditions linked with anger include high blood pressure, digestive problems, skin problems, bronchitis, heart attack, and stroke. Luckily, how you deal with and express your anger has huge implications for how it will affect your wellbeing.Pittsburgh Anger Management for men

Because many people believe that anger is inherently bad, a common method of dealing with it is repression, but attempting to stifle anger without addressing the root cause of your feelings can lead to mood disorders like anxiety and depression and targeting that anger to undeserving people in your life. Explosive outbursts are another unhealthy method of dealing with anger that without monitoring can lead to abuse and violence.Pittsburgh Anger Management for men

Calming Down

Sometimes it is beneficial to take a step back, breathe, and assess your feelings; maybe you need to remove yourself from the situation in order to diffuse it. Different people have different ways of coping with anger, but the underlying goal should be to get to a calm enough state that you can express your anger without losing control or hurting someone. One helpful practice that works in many situations is to simply deepen your breathing. This helps reduce the other physical symptoms you may be feeling, and your emotional response will decrease as well. In addition to that, some people like to count, take a walk, or vent to a trusted friend or family member. Pittsburgh Anger Management for men

Outlets

Remember that anger can be productive. It is born out of injustice and shows you what is important to you, but it is important to channel it into healthy outlets, such as writing, art, or exercise. Learn to use your anger to your advantage and then seek to problem solve after you have cooled off. Though anger can help you run a six-minute mile or write a pointedly honest poem, it will not solve the problems that caused it. Be careful, though; the things you may most want to do like punching a pillow or taking a fighting class is more likely to sustain your anger than help you calm down (Bushman, 2002). Pittsburgh Anger Management for men

Moving Forward

When it comes time to address the issues that incited your anger, set rules for yourself beforehand. Take note of your urges when you get angry, so you can be better at self-control in the future. Common anger-induced behaviors include name-calling, insults, yelling, screaming, or hitting things or people, but none of these will help your situation. For this reason, if you feel yourself about to react in a way that is harmful, take a pause and gather your thoughts. Use empathy to understand the other person’s perspective, and remember not to cross the lines you have set for yourself. Further, reward yourself when you successfully express your emotions and manage your anger to reinforce those positive behaviors.Pittsburgh Anger Management for men

Moreover, in situations that do not include other people, like road rage, be aware of the things that you can and cannot change in your environment. Then, do your best to move towards solutions in the situations you have control over and recognize that there is no benefit in getting angry over things you do not, though this is not easy.Pittsburgh Anger Management for men

The most important takeaway is that anger is a necessary part of healthy emotional functioning. Your goal should be managing it in ways that still allow you to be human, but if you are worried that your anger may be out of control and want help with developing skills to deal with it, schedule a free consultation online now to get connected with Pittsburgh’s best therapists!Pittsburgh Anger Management for men


About Makin Wellness :

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy and coaching centers located in Downtown , Pittsburgh and New Kensington, PA. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction and relationship counseling . MStress Management Pittsburgh

Sara Makin Makin Wellness

Sara Makin, M.S.Ed, LPC, NCC

 

 

 

 

 

 

 

 

 



Pittsburgh Anxiety Therapy

Anxiety has a way of affecting the body and mind. It sends our thoughts into spirals of worry that may never even come true. Our body tells us there is trouble as our heart rate quickens, palms sweat, and it gets hard to breathe, sometimes in the absence of threat. Further, nervous thoughts race through our minds hindering focus and sleep. These common symptoms of anxiety are extremely uncomfortable and can interfere with our daily lives.Pittsburgh Anxiety Therapy

Anxious thoughts can stem from many different areas of life, such as stress faced at home, school, or work; worries about finances, relationships, or illness; or traumatic experiences we have been through in the past, in combination with our genetic makeup. It can manifest itself in many different forms. Among the most common are panic attacks, specific phobias, obsessions, compulsions, and social and generalized anxiety disorders. These types each have unique criteria, and their symptoms can affect your mental state, physical body, and cognitive abilities.Pittsburgh Anxiety Therapy

In the Moment:

When encountering symptoms of anxiety, it is important to treat yourself with acceptance and kindness. Understand that your anxiety is not something to be ashamed of but something to work through. Try to meet your racing thoughts with reason and reassurance. Sometimes, we have a habit of being too harsh with ourselves, so it helps to remember to talk to yourself as you would talk to a friend.Pittsburgh Anxiety Therapy
You can pair these changes in mindset with deep, controlled breathing exercises to calm down your physical symptoms. This technique is effective because slowing down your breathing calls on the parasympathetic nervous system, which has the job of “undoing” the fight-or-flight response we often feel in the face of stressful situations.Anxiety

When to Get Help:

If your anxiety is intense, persistent, or enduring, or if it regularly causes you distress or hinders your day-to-day activities, reach out to a counselor for support. During your time with them, they can help you recognize the situations that trigger your anxiety and come up with skills and techniques you can use to remedy your symptoms whenever they may occur.Pittsburgh Anxiety Therapy

Different Forms of Therapy and Treatment:

Bear in mind that today’s therapy takes on many different forms. You can take part in group sessions, individual therapy, and even e-therapies via phone calls, emails, and text messages, thanks to advances in technology, so assess your own needs and preferences when deciding which route to take.
One of the most common and effective methods of treatment, cognitive behavioral therapy (CBT), allows people to maintain control and self-confidence in their practice. CBT operates on the assumption that people react not to the situations they are in but their perceptions of those situations, so it works to adjust the often-automatic negative thoughts that pop up when we’re in stressful situations, thus leading to positive changes in how we feel. According to the Anxiety and Depression Association of America (ADAA), most people who are treated with cognitive behavioral therapy see progress in 12 to 16 weeks, though this varies by individual.Pittsburgh Anxiety Therapy

Conversely, behavior therapy focuses on changing your behaviors in order to produce changes in thought processes. A natural way that people approach anxiety is to avoid the situations that trigger it, but the problem with this is that it reinforces the fear you feel and limits your chance of overcoming it. Exposure therapy is a behavioral method used by therapists to help clients overcome anxiety through facing their fears. In a practice called systematic desensitization, you can confront your fears in gradual stages while learning relaxation techniques to lessen your physical response to them. This has been found most effective in people dealing with specific phobias and obsessive-compulsive disorder.

Group psychotherapy has also been very effective in reducing symptoms of anxiety. People dealing with the same types of feelings can come together and offer one another support and suggestions under the supervision of a therapist. Benefits include destigmatizing and normalizing the way you feel and providing a platform for sharing experiences and techniques.

In conclusion, anxiety can sometimes feel overpowering as it takes a toll on you physically and emotionally, but there are many diverse ways to treat and overcome it. Use compassion as you deal with your symptoms and remind yourself that over 40 million adults in the United States are facing anxiety disorders too, and you are in no way alone (adaa.org).Pittsburgh Anxiety Therapy

If you are feeling overwhelmed due to symptoms of anxiety, please schedule a free consultation now to get connected with Pittsburgh’s best therapists!Pittsburgh Anxiety Therapy

About Makin Wellness :

Founded in 2017 , Makin Wellness is Pittsburgh’s premier therapy and coaching centers located in Downtown , Pittsburgh and New Kensington, PA. The company’s mission is to help people heal and become happy again. Makin Wellness specializes in depression, anxiety, addiction and relationship counseling . MStress Management Pittsburgh

Sara Makin Makin Wellness

Sara Makin, M.S.Ed, LPC, NCC