Category Archives for pittsburgh counseling

Mindful Eating to Improve Mental Health

There are various sources of stress whether it be work related, relational issues, health concerns, or other daily worries. Things like exercise and time outside are encouraged as a way to positively affect our mood and reduce stress. When it comes to our eating habits, we often hear about particular foods linked to increased energy levels and improved physical health. What about mental health though? What does our mood have to do with our food? Surely, it’s unlikely to hear someone say, “My food is really stressing me out.” But it turns out, the old saying “you are what you eat” is ringing true in more ways than one. Consider further evidence of the link between food and its affects on mental health. Mindful eating

An expecting mother will carefully choose what she eats to ensure her developing baby is getting needed nutrients and “brain food” for the brain of her developing fetus. According to nutritionist Elizabeth Somer, “Antioxidants protect the baby’s brain tissue from damage” (S. Kuzemchak, 2018). Dark leafy greens, blueberries, and other dark colored fruits and vegetables provide the most antioxidants. Like a developing fetus, our brains need antioxidants for protection from free radicals – waste produced when the body uses oxygen, which can cause damage to the cells. Eating nutrient rich foods containing vitamins, minerals, and antioxidants nourishes the brain, while protecting it from damaging free radicals, or oxidative damage. Poor nutrition is taxing to the immune system putting one at risk for free radical damage, premature aging, among other health risks.Mindful eating

Think of when you let a cut up apple sit out. It becomes brown from oxidation. That is exactly what we don’t want to happen to our brains. Just as we fuel our vehicles to keep them properly running, we want to fuel our brains. Choosing high quality fuel will produce the best results. Speaking of apples and brains, eating “an apple a day” may actually help “keep the doctor away” since it contains powerful and beneficial antioxidants. A study at Cornell found apples to protect brain cells against oxidative stress, since they contain high levels of quercetin (G, Stemilt. 2016). It is recommended to eat the entire apple, including the skin, to reap all of the benefits. So why not try out the old saying and give your brain a boost by eating an apple a day!Mindful eating

In seeing the positive effects healthy eating has on our brains, naturally we have to question “how does food actually affect our mood?” Often times we are looking for a quick fix in this fast paced world when it comes to meal time. With fast food restaurants being readily available, it has become even easier to grab something to eat without really considering nutritional benefits. Our enteric nervous system (ENS) which directly controls our gastrointestinal system is said to be our “second brain,” with 95% of serotonin being produced in the intestinal tract. Serotonin is the neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain (E, Selhub, 2018). Since our GI tract is lined with a hundred million nerve cells, it makes sense that our digestive system guides our emotions. Researchers believe that serotonin (also called “the happiness hormone”) imbalance influences mood which may influence anxiety and depression. Production of neurotransmitters like serotonin is highly influenced by the good bacteria in our gut. Probiotics have been shown to be beneficial in this regard.

Finding ways to balance serotonin and other neurotransmitters like dopamine and oxytocin, is key to maintaining wellness and improving mental health. One essential way is to be mindful of what foods we’re eating since it directly effects the health of our GI tract, which is so closely linked to our emotions. The process our body goes through when breaking down foods and using them for fuel is a very extensive one. Thus, eating high quality foods is vital to getting the best quality of fuel for our bodies. Below are some tips to boost serotonin, which in turn reduces stress and improves overall well-being.Mindful eating

Tips for improving serotonin levels to improve mental health:Mindful eating

• Take good quality probiotics – Probiotics are the good bacteria found in the gut, which can increase serotonin levels. Dr. David Williams explains the     benefits of probiotics and the connection between gut health and mental health at drdavidwilliams.com. He is known as a pioneer in the field of           probiotics.
• Exercise – Exercise is known for releasing endorphins, but did you know taking a walk or exercising for just 20 minutes can boost serotonin levels? A     little fresh air and sunlight can do wonders.
• Practice Mindfulness – taking time to be present prevents anxious thoughts, allowing one to enjoy the moment and make more meaningful                  connections with others. This includes being mindful of what we’re eating, thinking, and saying.
• Positive affirmations – We are what we think. Positive thinking improves our overall state of mind, promoting harmony between the mind and body.    “I am” statements gives greater opportunity for positive outcomes through a more positive outlook and approach.
• Eat nutrient dense foods – Healthier (mindful) eating habits provides benefits to the brain, which effects our mood and mental health. High quality      foods will give you a higher quality of life, mentally, emotionally, and physically. Remember, don’t drink your calories with thinks like soda or other      drinks with high sugar content.
• Eliminate or reduce sugar intake – Too much sugar is taxing to the body. Try replacing sugary snacks with healthier options like fresh fruit or trail          mix.
• Get a massage – Massage is a perfect way to remove toxins, promote restful sleep, and relieve stress. Essential oils like lavender can be used to aid      in relaxation during massage, which has also been shown to increase serotonin levels. Treat yourself to a little relaxation. It just might do you a lot        of good!
• Get enough rest – Adequate sleep helps reduce stress and produce serotonin, which improves mood and helps control appetite (healthy eating +        restful sleep = improved serotonin levels and improved mental health!)

Practicing these tips can help bring your mind and body into greater balance, improving mental health and overall wellness. If you would like additional support please schedule a free consultation today to get connected with Pittsburgh’s best therapists & coaches!

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, relationship counseling & more . mindful eating

mindful eating Laura Stewart, BA Makin Wellness

Laura Stewart, B.A.

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

 

 

 

 

 

 

 

 

 

 


 

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

 

 

 

 

 

 

 

 

 



Stress Management Pittsburgh and Mental Health

Everyday demands of life present various sources of stress. These include issues related to work-life balance, worries about money, health, family, and media overload. Stress is the bodies natural response to a potential threat or demand, causing a release of stress hormones, adrenaline and cortisol. In emergency situations, the stress response can save your life by heightening concentration and keeping you on your toes. Thus, stress can be beneficial to some degree, helping with motivation and productivity. Beyond a certain level though, stress can be damaging to the body. If it is left uncontrolled, it can lead to chronic affects on your health. The key then, is to find healthy ways to manage stress.stress management Pittsburgh

Chronic stress has been shown to have negative affects on both physical and mental health. It can affect mood, decision making skills, energy level, among other issues. In turn, this can interfere with productivity, relationships, and overall quality of life.  Stress Management Pittsburgh

Here are some physical and mental symptoms of stress:Stress Management Pittsburgh

⦁ Digestive issues/weakened immune system
⦁ Lack of motivation or focus
⦁ Obsessiveness and worry
⦁ Forgetfulness/tiredness/sleep problems Stress Management Pittsburgh

The way we respond to stress is like a habit. The more often we activate our emergency stress system, the easier it is to trigger it. Consider a study on the affects of chronic stress on the brain performed at UC Berkelely. It was discovered that people with chronic stress had more white matter in some areas of the brain. This white matter is called white because of a “white, fatty sheath of myelin coating that insulates nerves and accelerates transmission of signals between cells” (Maldonado, M. 2014). According to PsychCentral.com, chronic stress causes more myelin-producing cells and fewer neurons. This disrupts the balance in the brain, causing communication in the brain cells to lose its normal timing, which could lead to problems. Thus, it is essential to recognize triggers of stress and ways to manage it. Please see effective techniques below for stress management.

Tips to manage stress effectively:

  • adequate rest is essential to feeling less stressed and emotionally balanced
  • eat a balanced diet of fresh fruits, vegetables, high quality protein, and omega-3 fatty acids
  • practice relaxation techniques & mindfulness
  • make meaningful connections with others
  • engage in regular exercise

In conclusion, stress management is vital in keeping the mind and body in balance. Early intervention can be monumental to prevent the development of mental health concerns.  You can download our free Stress Busting Protocol today hereStress Management Pittsburgh

If you are struggling with stress, please schedule a free consultation today to get connected with Pittsburgh’s best therapists!

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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 . MStress Management Pittsburgh

Sara Makin Makin Wellness

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

 

 

 

 

 

 

 

 

 



Pittsburgh Therapy for Business Owners

Business owners face the same risk of substance abuse and mental illness as employees do… if not more.Therapy Business Owners

There are countless reasons why people decide to go in business for themselves… creating your own schedule, having creative control over a company and making a big impact are just a few reasons why individuals decide to start their own business.Therapy Business Owners

For those who aren’t business owners, it may appear to be a glamorous or even easy life. But the reality is, owning a business is much more stressful than what anyone could ever expect. Isolation, financial pressures, long hours and poor boundaries are all factors that can take a toll on your physical , mental and spiritual health. Major companies are starting to invest in mental healthcare and wellness in the work place and are beginning to provide options like EAPs for their staff… unfortunately these options and benefits are less likely to occur in smaller businesses and companies.Therapy Business Owners

Many entrepreneurs are overlooked in regards to mental health and addiction in the the workplace. Many business owners are left to cope with their immense amount of stress individually. There currently is no valid data on the mental health of business owners , so we do not know exactly what type of impact this has. From the experience we’ve had with helping business owners and executives here at Makin Wellness, we can say that many of our clients struggle with chronic stress, addiction, relationship difficulties and mental health concerns.

Another area of opportunity is that , even though small business and business owners are commonly looked as being part of one industry, this is not true. There is a wide diversity of entrepreneurs ranging from bloggers to doctors to contractors. As a result of this, the time, cost and other factors getting in the way of treatment are also varying.Therapy Business Owners

It is imperative for business owners to support each other and their own well being since their mental health doesn’t only impact their family lives, but also their employees and our community as a whole.

So what can a business owner do to help support their mental health? Getting involved in other entrepreneurial networks such as ME Group , local meetup groups and support networks can be helpful. Getting involved in your own therapy can be a confidential and safe place to work on yourself . At Makin Wellness, we provide premier therapy to many business owners and executives that are going through a rough time.  You are not losing your mind or “crazy”… you would not have come this far if you were!Therapy Business Owners

 

If you are a business owner looking for relief , please schedule a free consultation today to get connected with Pittsburgh’s best therapists!Therapy Business Owners

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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 .Therapy Business Owners

 

 

 

 

 

 

 

 

 



Pittsburgh Couples Counseling & Marriage Therapy

Ways to Improve Your Relationship Pittsburgh Couples Counseling & Marriage Therapy

We can get to a place  in our relationship or marriage where things can seem hopeless or as if the love is lost. The question is how to we turn things around and ignite love and the spark back into our relationship? How can we do this when we are feeling angry, resentful, hurt , frustrated or bored? The most important thing to address first is to understand is that this is normal. In order to improve your relationship, both members must make the decision to act in order to move forward and heal. Below are some ways , shared by Makin Wellness Pittsburgh Counseling, to help you start to work on your relationship.Pittsburgh Couples Counseling

Communicate openly

If you and your partner struggle to communicate, you will have a hard time moving forward. Conversing with your significant other openly and honestly will help you both regain trust in one another. Be careful to not judge your partner when they share their feelings. Make your best effort at putting yourself in their situation and look at things from their perspective. It can be very challenging and painful to put yourself in their shoes, but it can give you valuable insight and help you understand where they are coming from.Pittsburgh Couples Counseling

 Show you are serious

Just talking about what you are thinking and feeling is not enough; you must show you are serious by acting and making changes. Once you and your love figured out what areas you want to work on in your relationship, you both will need to take some sort of action to start working on those issues. Brainstorm different things you both can change , express these to one another and start making adjustments.Pittsburgh Couples Counseling

Be patient

Just like it took time for your relationship to go downhill, it will take some time for it to improve. There are no instant or overnight fixes. Also, do not get discouraged if there are some backwards steps throughout this process. Your relationship is a journey with peaks and valleys as you are move forward.

Consistency is key

You both are now at a place where you are working diligently to save your relationship or marriage. This is not a time or place where you can use the “poke it with a stick method”, or put in a lot of time and effort one day , but not work on it for a few weeks or months. Being consistent is important and sticking with your plan is key in order for your relationship to improve.Pittsburgh Couples Counseling

Gratitude

Once you start identifying what areas in your relationship are not working, be sure to focus on and share what is working. Perhaps you struggle to communicate, but make time for date night once a week. Share how important this is with your partner and let them know what they do well in your marriage. Expressing gratitude will not only make your spouse feel great, but will help elevate your mood as well. Looking for what does work and expanding on that renews hope in your marriage and will help you continue to evolve as  a couple.Pittsburgh Couples Counseling

 

If you are struggling with your marriage or relationship , please schedule a free consultation today to get connected with Pittsburgh’s best therapists!

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About Makin WellnessFounded 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 . MPittsburgh Couples Counseling

Sara Makin Makin Wellness

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

 

 

 

 

 

 

 

 

 



Mental Health and Nutrition

As a grade school student, I used to compare my pack lunch with my classmates. They had gummy bears, M&Ms, Nutella sandwich and a fruit juice. If I’m lucky, I would have M&Ms, too. But on most days, I had an apple, rice, vegetables and a bottle of water. Just why I had vegetables and not Nutella I had never understood in those early days. All I knew was, I often wished I got the same stuff for lunch as my classmates did.Mental Health Nutrition Pittsburgh

Years later, I can only thank that my parents didn’t feed me too much sugar.

I have only started to understand why when I came of age and realized how too much sugar is toxic to the body and to one’s behavior. And now that I’m a therapist, I am totally against feeding people too much of it as it’s one of the biggest culprits of several behavioral problems seen in people, especially children. I’ve seen this myself in one of my youngest clients. Mental Health Nutrition Pittsburgh

Colby, he’s 10. He goes to a school for kids with special needs. He has autism.  Similar to  most  kids  with  autism, he  can be unpredictable at times. But it was during lunch breaks that he acted out and became a bit of a problem. This happened almost regularly. The teachers, his parents, they couldn’t explain how he’s particularly distracted and hyper during lunch and not at other times. A young boy sitting next to him wailed all of sudden as Colby squeezed all of his fruit juice onto the boy’s lunch box because Colby didn’t want anyone sitting close to him. He showed hostility and irritability. Sometimes, even throwing his food to other kids.Mental Health Nutrition Pittsburgh
I observed him closely. What could have triggered such reckless behavior?
I sought for traces of what could have happened before he went into wild tantrums. Nothing significant except when I caught what his lunch box was composed of. He had gummies, a pack of fruit juice and a sandwich. I inspected the sandwich. Peanut butter and jelly with white bread. I was dismayed.

To a child without a pre-existing condition like him, the effect of sugar may not be as instant as it was for him. Other kids would simply get into a hyper mode. But because of his autism coupled with large intake of sugary food, he was charged easily and his behavioral reaction manifested into violence.

I did an experiment. I told his parents to change what he normally ate for lunch. He started eating whole grain sandwiches, some fruits and water. Some may think packed fruit juices are good because they are made with fruits. Unless you haven’t heard of artificial flavoring and sweeteners, you  should  know that  these  packed  fruit  juices  are  loaded  with  sugar  and  other  unnatural ingredients. Why feed your children with them?

As Colby stayed away from sweets, some improvements were seen. He became more comfortable being surrounded by other kids while having lunch. He stopped throwing food to other kids. Just like me, he and his classmates compared what they got for lunch. When they found out they’ve got the same fruit, they enjoyed eating the fruit more.

Sugar is as addictive, if not more than, as cocaine. It’s highly toxic and present in most processed food. The food that went through a machine are not the ones our body needs especially for children whose mental and physical attributes are just developing. What our body needs are those grown from the earth. However, even those we believe are natural may not be ideal for our health if they’re a GMO or genetically modified organism. If you compare your lunch box today to your grandparents’, no doubt they’ve had more nutritious food than what we’re having today. As they say, the apple you’re eating today is less nutritious than the apple your grandparents had.

“But, Sara, what am I going to feed myself and family if some apples are not safe for them to eat?”

These days, more and more people are seeing the growing problem of sugar and GMOs. It is in most food you can find in the grocery store. But as more people are becoming aware of the problem, so are the stores that sell organic food. They are a bit more expensive, that is true. They, however, are not as expensive as hospital bills and medication; this is preventive health care.Mental Health Nutrition Pittsburgh

  • If you’ve been eating sugary stuff bought from the grocery store, stop immediately and switch to healthier options such as cooking something for them and adding a fruit instead. Stop drinking processed fruit juices from the grocery store.
  • Consider making your own fresh fruit and vegetable juices at home. They are concentrated nutrition that is easily digestible. Plus, they taste incredible!
  • As you switch to healthier options, you may still be inclined to buying non-organic food because the organic ones are more expensive and less available. It should be okay for as long as you put away the sugary stuff that are really just non-food. You can always soak your non-organic produce with water and apple cider vinegar to help remove any pesticide or waxy residue.
  • Slowly, as  you find cheaper  organic alternatives, get that into the  diet of your family including yourself as a parent so that your children understand that it is what the family eats so it is what he should also eat.
  • If growing your own edible plants is something you can do, then better do so. This way, you can be sure what your family is eating are authentically organic.
  • Finally, if adults can develop health and psychological problems due to having too much sugar in their diet and poor nutrition in general, imagine how the same will affect children whose body and mind are still developing. They’re not yet at the right age to choose what is right for them. Then you as adult should choose the “right” food that is beneficial to their development physically, spiritually and mentally. Mental Health Nutrition Pittsburgh

If you or a family member is struggling with their mental health, schedule a free consultation today to get connected with Pittsburgh’s best therapists!

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 About Makin WellnessFounded 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 . Mental Health Nutrition Pittsburgh

Sara Makin Makin Wellness

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

 

 

 

 

 

 

 

 

 



Depression and Anxiety Counseling : Counseling and Therapy in Pittsburgh

Are you feeling like the world is a dark and gloomy place? Do things that once made you joyful now make  you feel numb? Are you pushing your loved ones away and prefer to sleep instead of spend time with your family? Are you feeling confused , overwhelmed, or like you cannot turn your thoughts off?Depression and Anxiety Counseling pittsburgh

Everyone experiences sadness at times, but not necessarily depression. Everyone always experiences stress and fear at times, but not anxiety. If your life has become impacted by depression or anxiety, it is time to talk with a Makin Wellness Pittsburgh anxiety or depression therapist. Depression and anxiety impacts everyone, regardless of  age, ethnicity or even social status. If you are looking for a therapist to help a teenage, Makin Wellness Pittsburgh Teen Therapists can help. We can help you overcome your depression or anxiety.Depression and Anxiety Counseling pittsburgh

Depression and anxiety are both extremely tricky to properly identify and heal from, but at Makin Wellness Pittsburgh depression and anxiety therapists are experts in mental health. We are ready to help guide you on this journey and to help you improve your life. Making the choice to start therapy is not easy, but is so vital.  We are prepared to start helping you find clarity and healing. When you contact Makin Wellness, you are putting energy into moving forward and enjoying your life again.

What’s Anxiety?Depression and Anxiety Counseling pittsburgh

There are practically endless things to be concerned about in our modern world. Things like disease, natural disasters and shootings can all be so overwhelming. Even though we all have a tendency to worry about these things, we do not all necessarily have an anxiety disorder. There are some people that experience anxiety in such a severe way that it makes their life almost unbearable. It can be hard to even complete routine tasks… anxiety disorders can spring up during any time in someone’s life and can manifest slowly over a longer time frame.Depression and Anxiety Counseling pittsburgh

Here are some common types of anxiety disorders and concerns:

  • Generalized anxiety disorder
  • Phobias
  • Panic disorder
  • Agoraphobia (the fear of certain situations or places)
  • Obsessive compulsive disorder (OCD)
  • Post traumatic stress disorder (PTSD)
  • Separation anxiety
  • School phobia

Anxiety disorders do not only impact the person who has them. There is a ripple effect and this causes their friends , family and one’s closest to them to be impacted  by this.  You may feel like your life is out of your control and have to start avoiding different places in order to help alleviate your anxiety. Children and teens with anxiety are participlaur tough to understand, as it tends to manifest much differently in them compared to adults. For instance, they may start skipping school or avoid playing their favorite sport. Makin Wellness Pittsburgh therapists can assist your child or teen express themselves in a more clear way.

What’s Depression?Depression and Anxiety Counseling pittsburgh

Depression can make life’s most routine and simplest task feel like an enormous challenge. Getting ready for work, climbing out of bed in the morning or even showering can be an intense challenge. You may feel like you are letting everyone down or they are out of get you. You might feel like no one understands you and that your cries for help go unnoticed. Makin Wellness Pittsburgh depression therapists can help facilitate you out of your depression.Depression and Anxiety Counseling pittsburgh

Depression treatment has many different options. There is everything from talk therapy, to medication or setting a routine for yourself. Your treatment will be tailored to fit your unique needs and life style. Makin Wellness depression therapists will work collaboratively with you to help explore different treatment options. You do not have to suffer alone anymore.Depression and Anxiety Counseling pittsburgh

Call Makin Wellness Today Depression and Anxiety Counseling pittsburgh

You have countless options when you are looking for therapy. Makin Wellness is completely different… Makin Wellness Pittsburgh anxiety and depression counselors are leaders in the psychology field. You don’t need to keep looking. We are ready to meet with you and help you improve your life. Why wait any longer?Depression and Anxiety Counseling pittsburgh

Call Makin Wellness Pittsburgh anxiety and depression counselors and we will find you the best therapist  for what you need. At Makin Wellness, we have sessions ready for clients within 48 hours. When you contact us, we are ready to help you identify your strengths and identify your areas of opportunity. It will be our absolute pleasure to help you heal and become happy again.