Category Archives for anger

Holistic Nutrition & Addiction Recovery

“As one goes through life, one learns that if you don’t paddle your own canoe, you don’t move.” – Kathryn Hepburn

Addiction recovery takes hard work, dedication, and introspection. A little determination coupled with adequate support, can provide the needed tools to successfully recover from addiction. It is a day-to-day, continuous effort.

Finding a recovery center that supports holistic nutrition with other holistic treatment options is especially helpful in reducing severity of withdrawal symptoms and prevention of relapse.

Nutritional deficiencies are common through addiction recovery, as well as junk food cravings and at times, forgetting to eat due to withdrawal symptoms. Low levels of folic acid, B6, and thiamine are often seen in those recovering from addiction.

Depletion of nutrients and lack of calories may result in weight loss, poor muscle tone, weakness, electrolyte and hormonal imbalances, and increased risk of developing other life-threatening diseases.

Stress management techniques, exercise, nutrition, and rest are all part of the recovery process and in helping to reduce relapse. Holistic nutrition gives consideration to the physical, mental, emotional, and spiritual well-being, providing a comprehensive approach to long-term recovery.

Benefits of holistic treatment for addiction recovery includes repair and healing to damaged tissue and organs, immunity boost, improved energy and mood, management of withdrawal symptoms, reduced relapse, and stress management. Stress plays a large role in addiction, therefore learning effective coping mechanisms helps in reducing relapse.

A healthy diet provides essential nutrients to the mind and body, giving one better ability to manage stress and increase happiness. Other holistic treatment options such as aromatherapy and supplementation can support the healing process, while reducing relapse. Digestive enzymes, magnesium, and other supplements may be recommended to improve sleep, promote calming, and refuel the mind and body.

Makin Wellness offers a holistic approach to addiction recovery through stress management techniques, cognitive behavioral therapy (CBT), holsitic nutritional counseling, medical marijuana assisted treatment, aromatherapy, and other natural treatment options.

If you or a loved one are looking for holsitic treatment for drug or alcohol addiction, contact us for a free consultation and begin your journey to recovery today!

About Makin Wellness

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

Laura Stewart, BA, CHN Makin Wellness

Laura Stewart, BA, CHN Makin Wellness

Anxiety: Types, Treatments, and Tools to Cope

“In any given moment, we have two options: To step forward into growth, or to step back into safety. Growth must be chosen again and again; fear must be overcome again and again.” – Abraham Maslow

We all experience times when we feel stressed, worried, anxious, or nervous. We worry about family responsibilities, finances, health, work, and other obligations. As we discussed in our previous post, there are a variety of holistic options for anxiety relief. However, we must first identify the source of our anxieties and its severity in order to take steps in correcting it. Recognizing the root cause is the first step toward positive change and healthier ways of managing stress and anxiety.

Types of Anxiety

The most common types of anxiety are generalized anxiety disorder (GAD), social anxiety, specific phobias, and panic disorder. Anxiety is also present in other conditions like obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD).

Symptoms of more than one type of anxiety are commonly experienced. It’s vital to seek support as early as possible before anxiety begins to take over your life. Talking to a trained professional can provide resources and tools to cope.

Anxiety overload may show itself in the form of irritability, anger, inability to concentrate, stomach problems, panic attacks, muscle tension, diarrhea, nausea and vomiting, dry mouth, and sleep disturbances.

Start by asking yourself these questions:

  • Is anxiety and worry affecting my quality of life?
  • Is the dread and fear I’m experiencing robbing me of joyful moments?
  • Am I feeling stuck with the belief that drugs are my only option, or that I have no other option than to live this way?

Everyone has a tipping point with various triggers that bring about anxiety. Taking inventory of ourselves and having self-awareness gives better opportunity to manage stress and anxiety. Be mindful of your day to day habits. Keeping a log or journal at times you’re feeling worried or anxious can help sort out your thoughts, allowing you to take more control over the situation. Understanding the trigger, or root cause of your anxiety will better equip you in being able to manage it.

Remaining in a perpetual state of anxiety is detrimental to physical and emotional wellness. Finding a professional trained in holistic treatment methods can provide safe, effective options for managing anxiety.

Treatments and Tools to Cope

Whether you suffer from a mild anxiety or more chronic form, you may be inclined to think the only option is anxiety medication. Prescribed medication may be necessary for a period of time for some people. However, clinical studies have shown various herbal remedies and botanicals to significantly decrease anxiety. Lavender oil is even being used to calm patients in hospice care.

According to a study published in Phytotherapy Research, Echinacea extract showed significant relief of anxiety in only three days. While this isn’t considered a cure all, it may provide natural relief, without the side effects of prescription drugs. And, it is always recommended to talk with your doctor when making any changes to your wellness routine.

See our previous post for more natural, holistic options for coping with anxiety. Exercise, eating well, and getting plenty of rest are essential tools to managing anxiety and overall wellness. If you are interested in more natural treatment for stress or anxiety, contact us today for a free 15-minute consultation!

About Makin Wellness

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

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

 

 

 

 

 

 

 

 

 



10 Anger Management Tips

Do you find yourself getting angry when someone cuts you off in traffic? Is your blood pressure through the roof? Do you freak out more often than you want? Anger is a part of being human and it is important to learn to cope with it in a non-destructive way. Losing you temper can not only take a toll on your relationships, but also your mental and physical health.anger management pittsburgh

anger management pittsburgh

 

If you are ready to start taking control of your temper read the following 5 anger management tipsanger management pittsburgh


 

1.) Think

It is extremely easy to say or do what you want while you are in the heat of the moment. Many times it’s these times when  we say something that we , deep down , do not mean. Take some time and think about what you want to say.  Practice some deep breaths or count to ten. Be sure to give the person you are arguing with time to also do the same

 

2.) Express

Once you get to the place where you are thinking more clearly, be sure to share your frustration using assertive communication, not aggressive. Share what you are concerned about and be direct. Be mindful of the tone of your voice.anger management pittsburgh

 

 

3.) Work Out

Channeling your anger and getting it our through vigorous exercise can significantly reduce your stress , especially if you get angry on a regular basis. Once you start feeling your anger rise, spend some time outside or hit up the gym. Find out what exercise and physical activity you enjoy!anger management pittsburgh

 

4.) Take a Break

Taking time to yourself can help you stay calm. Take some time to yourself and take time outs throughout the day. It’s amazing how taking breaks during the rough parts of the day can help you feel better prepared for more challenges ahead. Walking to get some water , chatting with some colleagues and even watching a funny video on your phone could all be great tiny breaks.

 

5.) I Statement

The fastest and easiest way of getting someone to feel defensive is to use YOU statements… for example:anger management pittsburgh

You always do that!

You never take responsibility!

You always piss me off!

Instead of using the you , but sure to use the I. Here is the format you could do this:

 

I feel _____ when you do ______ .

Come from a place of empathy and be extra careful to watch your tone and your body language when you are communicating. Also be sure to have an open body posture , so uncross your arms and lean in the other person while they are talking to show you are interested.


 

6. Let Go

Have you ever heard the saying that anger and resentment is like drinking  poison and expecting the other person to die? Forgiveness actually is more of a gift to yourself than the other person or situation you are angry about. If you constantly allow anger and negativity to cloud your judgement , you can expect to be negative and bitter more times than you’d like. If you can let go and forgive the person who pissed you off, you both could learn from it and can move forward together.

 

7. Take it Easy

When you catch yourself escalating, practice your relaxation tools to work. There are many different things you can to do help yourself relax including imagery, affirmations and diaphragmatic breathing. Listening to music , trying out yoga or taking a hike can all help promote relaxation.

 

8.Know Thyself

Drake and Socrates were not kidding when they said know yourself. It is important to be able to recognize what warning signs you have in order to help tame your temper.

 

Here are some common warning signs of anger that manifest in the body:

  • Increased or irregular heart rate:
  • Sweaty palms
  • Clenched fits or jaw
  • Difficult time focusing
  • Tense muscles

Here are some thinking errors that can trigger anger:

  • Blaming
  • Jumping to conclusions
  • “Mind reading”
  • Over generalizing

 

9.) Cope

Once you get to the place where you know what warning signs signal that your temper is flaring up, you can act quickly to cope with your anger before it gets out of hand. There are countless methods to cool you down and prevent your anger from spinning out of control.

Learn some fast ways to keep your cool:

  • Be mindful
  • Pick & choose your battles
  • Know when to let it go
  • Prioritize your relationship
  • Learn conflict resolution

10.) Know When to Seek Help

If you are noticing that your anger is still out of control, regardless of trying the previous anger management techniques, it could be time to get some help… especially if you are getting in trouble legally or hurting those that you care about the most.  Asking for help is a sign of strength and getting honest feedback from a caring therapist can help you out.

About Makin Wellness

Sara Makin,M.S.Ed.,NCC

Sara Makin,M.S.Ed.,NCC

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