Category Archives for Emotional Guidance Scale

Women and Depression ~ Pittsburgh

Depression is a serious medical condition that can range from mild to severe and is associated with feelings of melancholy, loss of pleasure, low energy, difficulty concentrating, and suicidal thoughts. It is both a brain disorder and a state of mind. How though, can you tell if you’re just feeling sad, or if it’s something more? Depression is more than sad feelings once in a while. It’s when feeling “down” doesn’t go away after a few days, likely interfering with daily activities and interpersonal relationships. It can last weeks, months, or even years. Other signs and symptoms include aches and pains, headaches, cramps, digestive troubles, and difficulty sleeping. More than 19 million people experience depression each year, with the majority being women. Women and depression seem to go hand in hand since women are twice as likely as men to experience depression.  Why is this? Consider the following contributing factors. women and depression

Contributing Factors

There are psychological, genetic, social, and hormonal factors that can all play a part in depression in women. Women experience many hormonal changes throughout their lifetime which can effect mood (see previous post on “Women & Mental Health”). The many roles women take on can also contribute to an imbalance between the mind and body, causing increased stress levels, which may lead to depression if left unchecked.

Hormonal imbalance is usually associated with pregnancy and menopause, but can also be caused by toxins in the body. The foods we eat, the toxins we absorb, and overall stress levels affect body toxicity and hormone balance. Mental and physical health is affected by these toxins. Talking to your doctor or health care provider can rule out other factors, such as medications and medical conditions, like viruses and thyroid issues, that can cause the same symptoms as depression.

Social factors such as work related stress, family responsibilities, societal expectations, and increased rates of sexual abuse and poverty may also contribute to depression in women. Loss of a loved one, loss of  a job, financial struggles, and marital issues are other factors affecting emotional well-being. In the previous post it was mentioned that women are more likely to rehash events in their minds and discuss concerns with others, whereas men are less likely to openly talk about their problems as much. Revisiting negative emotions too often can be harmful due to excessive stress hormones being released. A build up of these hormones can become toxic to the body, both physically and psychologically.

Types of Depression

Women can experience different types of depression in relation to their individual circumstances. Major depression is a severe type of depression where a woman may experience difficulty enjoying things she used to, trouble performing daily tasks, and may have issues with engaging in normal social relationships. It may be accompanied with low self-esteem.

Postpartum depression (PPD) otherwise known as the “baby blues” is typically experienced after pregnancy. Due to a change in hormones and changing responsibilities, a woman may experience postpartum depression.

Persistent depressive disorder  (PDD) is a milder form of depression that extends for a longer period of time, usually lasting a couple years. It can cause difficulty functioning at home and with women being at higher risk for developing it. Brain chemicals like serotonin may be part of the cause as well persistent life stress.

Premenstrual dysphoric disorder is a type of depression around the time of a woman’s menstrual cycle. A woman may experience severe mood swings, anxiety, and negative thoughts, which usually takes place a week before menstruation. women and depression

Prevention

Healthy family relationships and a strong support system through friends and community is of vital importance in prevention. Even women who are prone to depression can find increased resilience and positive coping skills with the proper amount of support and resources.

Eating a healthy diet and getting enough exercise is an absolute must. Taking a 20 minute walk outside can greatly help to improve mood. Please contact us if you are interested in support with lifestyle and diet changes for a free initial consultation with our Holistic Health Coach!

When offering emotional support to someone, it is important to not dismiss their feelings. Instead, show understanding and patience, and encourage them to seek the necessary help, reminding them that with time and treatment they can feel better!

If you or someone you know is experiencing symptoms of depression and would like professional support, please contact us for a free initial consultation today to begin your journey to healing with Pittsburgh’s best therapists!

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.

women and depression

 

 

 

Professional Women & Mental Health

Professional women hold more roles than meets the eye. Mother. Wife. Caretaker. Laundress. Cook. Housekeeper. Nurse. Car detailer. Teacher. Counselor. And the list goes on. Women wear many hats indeed. Whether a parent or not, women take on many tasks unrelated to work. Adding a part time or full time job to parenting will leave you feeling like a juggler in no time. It’s been said that, “A woman’s work is never done.” Work life balance can become a particular challenge for women. This is especially true if caring for children along with elderly parents. women

Women not only struggle to balance work and family life, they also have additional pressure to prove they’re as good as men in the workplace. According to theguardian.com, due to cultural and societal traditions and expectations, women may face discrimination and harassment. Women’s mental health and well-being may also be affected by lower income, lower status, insufficient benefits, or childcare concerns. While mental health is important for overall health in men and women, mental health conditions like anxiety and depression are shown to be higher in women than men.

A long day of work is physically and mentally draining for anyone. With the extra pressures women encounter, it’s no wonder they’re left feeling drained by the end of the day. There are other issues that are specific to women and their mental health. Things like physical changes and the way women process events compared to men are important when considering how their mental health is affected. women

Physical Changes

Women experience many physical changes throughout life, which has a large impact on their mental health. Hormonal changes, pregnancy, and menopause are all contributing factors that affect a woman’s mental health. The changes a woman’s body goes through may cause many discomforts. Pregnancy or other hormonal changes may cause things such as headaches, tiredness, mood swings, irritability, forgetfulness, or difficulty focusing. Fatigue and stress may increase these symptoms. Finding ways to balance hormones is key to minimizing these health concerns, as hormonal issues can affect physical and mental health.

Eating disorders are also shown to be common in young women due to societal pressures such as body image. This not only may cause a number of serious physical problems, but can also contribute to anxiety and depression.

The Way Women Process Emotions

Women have been shown to dwell on stressful events and remember details more vividly than men. This may be due to the fact that women’s limbic systems are larger than men’s. It makes sense that women are known to be more in touch with and expressive of emotions, since the limbic system is the center for emotional responsiveness, motivation, memory, formation and integration, and olfaction (sense of smell). It’s the limbic system that is responsible for emotional memory, causing us to connect a certain smell with a past memory.

The limbic system is closely connected to the prefrontal cortex. The prefrontal cortex is responsible for planning complex cognitive behavior, personality expression, decision making, and moderating social behavior. This prefrontal-limbic connection is said to be strengthened by practicing mindfulness. These particular systems are of clinical relevance to a psychotherapist; therefore a professional counselor can be helpful in providing support through cognitive behavioral therapy and mindfulness practices.

Due to having a larger limbic system, women may spend more time discussing a stressful event in more detail, thinking about it longer, and quite possibly making it more difficult to let go of negative emotions due to revisiting emotional memories more than males. According to psychologytoday.com, females are said to “absorb more sensorial and emotive information than males.” Meaning, women sense information from all five senses of what is going on around them, while also retaining that information more than males.

What Can Be Done to Support Women’s Mental Health in the Workplace?

Managers and other leaders can take some of the pressure off by being open about the issue of mental health. Hence, creating a culture where it is acceptable to communicate openly about it and provide resources to find the needed help. Employees who feel comfortable talking about it are less likely to wait until they are in a mental health crisis.

Mental health should be as much of a priority as physical health, having it checked regularly. Corporate health programs help employees by assessing and finding resources to support mental health; thus benefitting both the organization and the well-being of employees. women

Tips to Minimize Anxiety and Stress to Restore Mind-Body Balance:

  • Share responsibilities – Whether at work or home, delegate some responsibility where you’re able to. It can help to lighten your load and ease some stress.
  • Make connections with like-minded, supportive individuals – Positive minded people help to relieve stress while making circumstances seem less challenging.
  • Tune in to and be true to yourself – Taking time to do the things you enjoy with friends and family can improve self-esteem, helping you to tune into yourself and be your best self.
  • Get enough sleep – Sleep is vital to performing at your best and is essential for mental health. It is best to wind down an hour before bedtime, turning of all electronics. Perhaps try reading a good book with a cup of chamomile tea. Lavender oil can also be used to promote restful sleep.
  • Eat a balanced diet – Avoid too much caffeine or sugar during the day and close to bedtime, as these can increase anxious feelings. Eating nutrient dense foods will keep your physical and mental health more in balance.
  • Get outdoors/Exercise – Making it a priority to get outside each day for 20-30 minutes. Take a short mid-day break or go for a walk. Sunlight provides vitamin D, supporting physical and mental health.

If you are having difficulty managing work-life balance and want to process the underlying reasons with a trustworthy professional, schedule a free initial consultation  with us to get connected with Pittsburgh’s best therapists!

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.

 

What’s Mental Health?

Mental health is a term that is so commonly used, but is rarely ever defined. It includes our entire emotional, psychological and social selves. Our mental health influences how we feel, think and behave. It also affects the was we cope with stress, understand others and make decisions. Mental health is imperative at all stages of our lives, from when we were kids til adulthood.Mental Health New Kensington

Throughout the course of your life,  mental health issues may have contributed to how you thought, your mood and could have caused some problems. There are countless factors that contribute to mental health problems, such as:Mental Health New Kensington

  • Biological factors like your genetics and brain chemistry
  • Life experiences like trauma or abuse
  • Family history of mental health

Although mental health issues are common, the good news is that help is readily available. Many people with mental health problems can get better and some could even heal entirely.Mental Health New Kensington

So what are some warning signs?

Perhaps you aren’t sure if someone you love is struggling with mental health concerns. Experiencing one or more of the following symptoms or behaviors could be a warning sign:Mental Health New Kensington

      1. Anhedonia or lack of pleasure from activities that used to make them feel happy
      2. Eating way too much or little
      3. Sleeping way too much or little
      4. Feeling numb
      5. Unexplained aches and pains that doctors would call psychosomatic symptoms
      6. Feelings of helplessness or hoplessness
      7. Smoking, drinking, shopping, gambling or getting high as a means of escaping problems
      8. Feeling absentminded, confused, worried or angry
      9. Intense mood swings
      10. Yelling or arguing with loves ones
      11. Persistent memories or thoughts you can’t get out your head
      12. Hearing voices or believing things that are not true
      13. Considering harming yourself or someone else
      14. Struggling to do day to day tasks




What about mental health & wellness?

Someone who is on their mental health journey and implements changes in their life can overcome many obstacles and past issues. Those that have positive mental health & wellness are characterized by the following traits:

      • They are self-actualized and reach their full potential
      • Successfully cope with life
      • More productive at work
      • Contribute to their loved ones and even communities

How could I maintain mental wellness once I get there?

This is something you and your therapist would decide collaboratively, as this looks different for every person. Some general ways of maintaining mental wellness include:Mental Health New Kensington

      • Thinking positively
      • Exercising
      • Helping others
      • Getting proper sleep
      • Building and using coping skills
      • Seeking out and maintaining professional help

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Sara Makin,M.S.Ed.,NCC

Sara Makin,M.S.Ed.,NCC

 

About Makin Wellness

Founded in 2017 , Makin Wellness is therapy and coaching center located at 239 Fourth Avenue, Suite 1801 Pittsburgh, Pennsylvania 15222. The company’s mission is to help people heal and become happy again.  Makin Wellness specializes in depression, anxiety, addiction and relationship counseling .Mental Health New Kensington

 

 

 

 

 



Emotional Quantum Leap

When we want to improve or change our emotions, it is very important to keep in mind that “quantum leaping” is not a possibility. The emotional ride from Depression to Joy involves many other emotions that you could experience in between. The secret is finding what emotion you are experiencing on this scale now and then then changing your thoughts so you start to feel better a bit at a time. Here is the Emotional Guidance Scale:

1.Joy/Appreciation/Empowered/Freedom/Love
2.Passion
3.Enthusiasm/Eagerness/Happiness
4.Positive Expectation/Belief
5.Optimism
6.Hopefulness
7.Contentment
8.Boredom
9.Pessimism
10.Frustration/Irritation/Impatience
11. Overwhelmed
12.Disappointment
13.Doubt
14.Worry
15.Blame
16.Discouragement
17.Anger
18.Revenge
19.Hatred/Rage
20.Jealousy
21.Insecurity/Guilt/Unworthiness
22.Fear/Grief/Depression/Despair/Powerlessness


 

Notice how fear, grief , depression, despair and powerlessness are the bottom of this scale. The good news is that if these are emotions you are feeling often, there is nowhere to go besides up on this scale!

You may also notice how anger is higher up on the scale than depression is. Many times when people are working on their depression or powerlessness, they start to feel better and eventually experience anger. Anger doesn’t tend to bother the person who is angry , but rather the people that are predominately around them… so they get pressured into feeling depressed again , as when people are depressed they aren’t yelling and upsetting others. Anger is actually much more empowering . Think about a time when you were depressed and then a time when you were angry; doesn’t it feel much better to be pissed off then down? The trick with anger is to experience it and then work on moving your way up the emotional scale towards discouragement and blame.

How can I move up on this emotional scale? Having a professional counselor is really helpful with this. Talking with someone who can help you move up this scale and process your emotions can work wonders for you.

Let us know what your thoughts are about this scale and if you have used this before! Like this post and be sure to share it on Facebook!