Tag Archives forCoping

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. 

Holistic Remedies for Anxiety

Anxiety, stress, worry, and fear are all too common in today’s world. In our hurried lives we’re all looking for a quick fix to stress and anxiety. Finding calm in the chaos is a much more holistic process, though. It takes looking inward with an honest self-evaluation. Being mindful, self-aware, and present with ourselves is the first step in finding healthy approaches to reducing anxiety. The more in tune we are with ourselves, the more ability we have to promote healing.

“Holistic medicine gently works on correcting an underlying condition, and requires a high level of participation on the part of the patient.” – David Crow 

In our last post, we defined wellness as “the state of being in good health, especially as an actively pursued goal.” This is therefore a day-to-day effort that often requires breaking old habits, and moving outside of our comfort zones. As we open ourselves to change and become more adaptable, we move into growth and become better versions of ourselves. anxiety

Fear of the unknown may cause us anxiety, making us move back into comfort, in turn making change more difficult. Techniques to promote positive thinking are especially helpful in taking action toward positive change, allowing us to move out of our comfort zones.

In some instances, other health conditions such as food sensitivities, or an overactive thyroid, may be the culprit of anxiety disorders. Excess sugar and caffeine is something else to consider. Finding the root cause will provide the resources and tools necessary to gain control over anxiety, before it gains control over you. anxiety

While anxiety medications may provide temporary relief, it is like a band-aid versus getting to the root cause, and does not come without side effects. To bring balance to the mind and body, daily wellness habits need to be incorporated.

Consider the following holistic remedies for anxiety relief:

  • Deep Breathing – Deep belly breathing is a quick way to reduce cortisol and promote a calming sensation to the mind and body. Diaphramatic breathing is a relaxation technique shown to reduce stress, anxiety, and depression.

 

  • Walk Barefoot – A term called “earthing” is a natural technique used to reduce anxiety by stimulating the mind and body. It may improve sleep by improving circadian rhythms, improve mood and energy, boost immunity, and reduce stress. In warmer months, take a walk outside in the grass, breath deep, and feel the healing effects of nature!

anxiety

  • Eat Whole Foods – Fueling our mind and body with nutrient dense foods provides the needed vitamins, minerals, and antioxidants to keep our bodies functioning at its best. A whole-foods plant based diet has shown to be the optimum diet for wellness, vitality and longevity. Eating a variety of fresh foods is best.

 

  • Exercise – Exercise is one of the best tools for wellness. Walking outside and exercising in nature has even more added benefits with oxygen from fresh air, greenscapes raising serotonin levels, and sun exposure increasing vitamin D levels.

 

  • AromatherapyEssential oils are the lifeblood of plants, steam distilled from leaves, stems, and flowers. They provide support to each body system, helping to relieve stress, boost immunity, and promote restful sleep. Inhaling lavender has shown to produce a calming effect, reducing stress and anxiety. Bergamot may help reduce the stress response, along with chamomile. Lavender and chamomile have long been used as a sleep aid – calming the mind and helping you let go of worries. Contact us at Makin Wellness for your very own custom blend of therapeutic grade essential oils! Incorporating massage with essential oils is the perfect way to relieve tension!

anxiety

  • Cognitive Behavioral Therapy (CBT) CBT is a form of talk therapy that may be used by a mental health counselor to promote positive thought processes. It focuses on improving emotional regulation and developing coping skills. This technique helps find new approaches to problems, helping boost happiness and positivity.

 

  • Cannabidiol OilCannabidiol or CBD, has shown to reduce anxiety and promote restful sleep. Unlike THC, CBD is non-psychoative, meaning it does not get the user “high,” rather it promotes a feeling of calm and focus. Ayurvedic medicine believes CBD to be most beneficial with the combination of other herbs. A naturopathic doctor can recommend what would work best with your unique wellness goals and circumstances. NuLeaf Naturals is an all natural, organic brand made in Colorado.

 

Makin Wellness is happy in providing an individualized and customizable approach to support optimal wellness. Cognitive Behavioral Therapy (CBT), Nutritional Counseling, Aromatherapy, and stress management techniques are just a few of the ways we help our clients heal and become happy again. Contact us for a free 15 minute consultation and begin your wellness journey today! wellness

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. anxiety

Holistic Wellness

Wellness is defined as “the state of being in good health, especially as an actively pursued goal.” The latter part of that statement is the key. Optimal wellness is not only the absence of disease, but a proactive approach that must be actively pursued, day-to-day. As life is ever-changing, adaptability is necessary to sustainable wellness. Healthy eating and exercise are often thought of as the foundations of wellness, yet there are other vital components when thinking holistically. wellness

Holistic wellness encompasses the whole person, recognizing that we are multifaceted as humans. A holistic approach gives consideration to lifestyle, diet, and the mind-body connection. It is an individualized, customizable, symptoms-based approach, which identifies the root cause through evidence-based techniques. Interventions such as diet and lifestyle changes, herbal remedies, aromatherapy, and supplement recommendations are some techniques used to promote optimal wellness.

“The mind and body are inextricably connected, with our thoughts and emotions exerting a powerful influence on our health.”

– Dr. Bradley Nelson

The National Wellness Institute identifies 6 dimensions of wellness: emotional, occupational, physical, social, intellectual, and spiritual. Consider how these six dimensions intertwine and contribute to overall wellness.

Emotional wellness involves acceptance over denial of feelings, and optimism over pessimism.

Occupational wellness relates to making contributions using ones unique gifts, skills, and talents that is both rewarding and in line with personal values.

Physical wellness is a self-awareness of ones body, taking responsibility to care for oneself, recognizing the benefits exercise and healthy eating habits have on mind and body. wellness

Social wellness encourages personal contribution to the environment and community. It gives emphasis to actively enhancing personal relationships, through better communication, healthy living spaces, and consideration for the welfare of others to promote a state of harmony instead of conflict.

Intellectual wellness holds the notion that it is better to expand our minds through intellectual and creative pursuits instead of unproductive and self-satisfied.

Spiritual wellness gives recognition to the search for meaning and purpose as humans. This includes developing deep appreciation for the depth of life and nature. As your actions become more in line with your beliefs and values, that is when spiritual wellness occurs. wellness

These six dimensions provide a model of wellness, promoting a sustainable, adaptable approach to wellness. As we are mindful and self-aware of our minds and bodies, we become better advocates for our own wellness. Ultimately, we are responsible for our health and well-being.

Wellness is not an achieved state, rather, it is a journey of continual growth. Holistic wellness is not only what we are eating, but what we are thinking, doing, and saying. Life experiences provide opportunity to learn new things, expanding our minds, giving new perspective, and helping us see things outside of ourselves.

Spending time in nature and making meaningful connections with others helps us form a healthier worldview, giving us greater meaning and purpose. To be well is a daily effort. Self-care, healthy eating habits, exercise, and time with loved ones, are all essential to maintaining a state of wellness.

Makin Wellness is happy in providing an individualized and customizable approach to support optimal wellness. Cognitive Behavioral Therapy (CBT), Nutritional Counseling, aromatherapy, and stress management techniques are just a few of the ways we help our clients heal and become happy again. Contact us for a free 15 minute consultation and begin your wellness journey today! wellness

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.  wellness

wellness

Times of Tragedy ~ Supporting Others Through Acts of Kindness

The recent tragedy in our own city of Pittsburgh at The Tree of Life Synagogue has left so many of us speechless, with deep feelings of sadness and loss. This senseless act of violence has shook and impacted people far beyond our city. We are left asking why. Why has this happened? What would provoke someone to do such a horrific act of violence? Feelings of helplessness and hopelessness leave many feeling even more defeated. What can we do now?

Through this difficult time, seeking and offering support is especially necessary. While we are deeply impacted by this terribly negative, tragic event, we can come together as a city, making a positive impact on the lives of others. Small acts of kindness, through words and deeds can leave a large impact, providing the support that is so needed. No one ever needs to grieve alone! kindness

Cruel and inhumane acts stem from a lack of love. But love always trumps hate. Love is a perfect bond of union. Fred Rogers left an incredible legacy in this regard. He believed in the importance of community and the power of relationships. He encouraged others to be accepting of others, although having differences. Meaningful connections with others helps promote love and a sense of being cared for, which is especially helpful through times of tragedy.

In tragic times, Rogers offered these words of comfort and wisdom:

“When I was a young boy and I would see scary things in the news, my mother would say to me, “look for the helpers. You will always find people who are helping.” “To this day, especially in times of disaster, I remember my mother’s words and I am always comforted by realizing that there are still so many helpers – so many caring people in this world.” – Fred Rogers

Often, it can be difficult to find the right words when offering comfort in times of tragedy. Compassion and empathy is always a good place to start with the myriad of emotions a person can experience through loss. Sometimes a listening ear is all that’s needed. Simple acts of kindness, like offering a meal or helping in other practical ways can help immensely. kindness

We can all have a positive impact in our cities and our homes, by contributing to an emotional environment of kindness and generosity versus an environment of hostility and criticism. kindness

“Kindness is the noblest weapon to conquer with” – Thomas Fuller

Makin Wellness is glad to offer trauma and crisis counseling to those impacted by the tragedy that took place at The Tree of Life Synagogue. Our deepest condolences go out to all those involved and impacted by this tragedy. Please contact us for more information or if you would like to schedule 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. b

 

 

Bipolar Disorder – Causes & Alternative Treatments

Mental illness is becoming more and more common among all ages. According to the World Health Organization, over 450 million suffer from mental illness worldwide. Suicide rates have increased by 60% in the last 45 years, with 90% having a diagnosable mental disorder. Anxiety disorders, depression and mood disorders like bipolar disorder have similarities, yet require different treatments. A person with depression often has some type of anxiety, while a person with anxiety often shows some symptoms of depression.

Brain health plays an integral part in all types of mental disorders. Bipolar disorder in particular, is unique in comparison to anxiety and depression. Manic episodes of bipolar may include high energy, reduced need for sleep, and loss of touch with reality. Depressive episodes of bipolar may include low energy, decreased motivation, and loss of interest in daily activities. Treatment typically is lifelong, involving a combination of medication and psychotherapy. Lets look further at the causes and complexities of this disorder. bipolar disorder

Causes

Most researchers agree there are physical and environmental factors that contribute to bipolar disorder. While a person may have been born with a predisposition, for many a stressful life event or upbringing triggers the illness. Studies show a low or high level of a particular neurotransmitter such as serotonin, norepinephrine or dopamine is involved in mood disorders – affecting the overall balance of how these chemicals work together. Stress levels also play a role with increasing stress causing cortisol levels to rise. In turn, these high cortisol levels alter brain function and communication.

The Prechter Bipolar Research Program at the University of Michigan performed a study which found more people with bipolar disorder have a history of childhood trauma than those without the disorder. These traumas were associated with changes in self-control and attention. Childhood traumas such as emotional abuse or neglect has shown to affect mood, impulse control, cognitive function, and feelings of self-worth – all of which are associated with bipolar disorder. bipolar disorder

The study showed higher levels of saturated fats had an association between certain levels of fat molecules in the blood and mood. Patients taking an antipsychotic also showed less diversity of microbes in the gastrointestinal tract. Bad microbes in the gut can create gut inflammation, which may cause depression and other brain ailments and imbalances. It has been noted that those who have daily mood swings have food allergies or hypoglycemia. With brain health being so dependent on gut health, it is essential to provide the body with proper nutrients to provide greater harmony between mind and body. Lets look further at some alternative treatments to support mental health and overall brain health. bipolar disorder

Alternative Treatments

Dr. Drew Ramsey, author of “50 Shades of Kale,” says omega 3’s, vitamin D, B vitamins, zinc, iron, and magnesium all play a vital role in brain health. Ramsey notes that kale provides 134% of the recommended daily allowance of vitamin C, 684% of vitamin K, 206% of vitamin A, and more. It is of utmost importance to eat nutrient rich foods to help support a healthy gut such as, cruciferous vegetables, bananas, beans, artichokes, blueberries, polenta, kimchee, saurkraut and tempeh. Slow digesting foods that are high in fiber such as beans, oats, brown rice, and other fruits and vegetables are all supportive to brain health. Folic acid, B12, and glutathione has shown to be deficient in manic depressive patients. Diet changes, supplementation, and alternative treatments can be used in conjunction with other therapies. Bipolar disorder can be successfully managed through a strong support system, psychotherapy, and lifestyle changes. It is always best to discuss any treatments with your health care provider. Consider some practical ways to support mental health.

Tips to Support Mental Health

  • Take care of your body – Eat nutrient dense meals, avoid excess alcohol, drink plenty of water, exercise, and get enough sleep.
  • Spend time with others who support you – People who have strong family or social connections are generally happier and healthier.
  • Learn coping skills – Take a walk in nature, journal, and practice self-care by spending time doing something you enjoy.
  • Quiet your mind – Mindfulness and relaxation techniques helps improve your state of mind and promotes a positive outlook on life.
  • Acupuncture – Symptoms of mood swings can be alleviated with acupuncture by helping to balance the energetic qi (chee) within various body systems and minimize the frequency and intensity of mood swings. Medical Wellness Associates offers acupuncture and other homeopathic therapies for a variety of conditions, helping to support balance between mind and body.
  • Aromatherapy – Essential oils promote balance between mind and body. Oils like lavender, bergamot, frankincense, jasmine, and many others can be used to uplift mood. Contact Makin Wellness for a custom blend to support mental and emotional wellness!

If you or someone you know is struggling with anxiety, depression, or other mood disturbances, contact Makin Wellness today for a free 15 minute consultation! Our services include a holistic approach of cognitive behavioral therapy, nutritional counseling, and life coaching.

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. bipolar disorder

Laura Stewart, BA Makin Wellness

Laura Stewart, BA Makin Wellness

Spa Treatments for Stress Reduction

Imagine yourself walking into an appointment. The atmosphere is peaceful and serene, as you’re warmly greeted and offered a small glass mason jar of strawberry infused water. While you quietly sip your water, the pleasant aroma of essential oils being diffused fills the air. A feeling of calm comes over you without a worry or care on your mind. This doesn’t sound like a visit to the doctor, does it? No. Instead, this is an appointment to receive a relaxing spa treatment. This describes a recent experience at a local spa right here in the Pittsburgh area.

Sage Organic Spa is a modern farmhouse boutique spa located in Upper St. Clair. The owner, Shannon Hindman, loves using all organic products, including therapeutic grade essential oils. She spends much of her time researching ingredients and finding the best products suited to her clients individual needs. Services offered include skincare, massage, body treatments, tinting and lash lifts, and waxing. They are the only spa in Pennsylvania to use the Indie beauty brands, Odacite and LILFOX. Whether you’re interested in a massage, facial, mud wrap, or other body treatment, feelings of renewal and rejuvenation are sure to follow.

Is the spa just a luxury though? You may be surprised to know the benefits go beyond just that of a relaxing atmosphere. Massage and other spa treatments have shown to support both physical and mental health, giving a feeling of overall well-being. Let’s take a closer look at the beneficial effects of spa treatments on the body and mind.

Popular spa treatments include massage, facials, and body wraps with massage being the most popular. According to mayoclinic.org, massage is a powerful tool for a wide range of medical conditions including, anxiety, headaches, fibromyalgia, digestive issues, sports injuries, stress related insomnia and temporomandibular joint syndrome (TMJ).

Massage improves blood circulation, sending oxygen and nutrients through the body and cells, stimulating the lymphatic system and ridding the body of excess toxins. Thus, lymph flow is increased as toxins are removed, in turn boosting immune function. Massage is excellent in reducing stress, pain, and muscle tension. Studies have also shown massage to improve sleep quality. spa treatments

Facials include massage around the neck, arms, hands, and feet. A facial helps to reduce puffiness and inflammation, promotes skin cell renewal, and reduce stress. Facials can also help reduce headaches by releasing tension from the head and neck. With the skin being the bodies largest organ, using organic products is an essential part of optimum skin health. Skincare products are absorbed into the skin and can get into our organs. The ingredients can either be helpful or harmful to our bodies. For clear, radiant skin, it is recommended to get facials four times a year as the seasons change, along with keeping a good skincare routine. This will help detoxify the skin from built up waste and bacteria, which is essential since the skin is the bodies first line of defense against environmental elements.

Mud wraps are another way to help detoxify the body. Indigenous people all around the world have been using clays and muds, for medicinal and aesthetic benefits as they have an abundance of vitamins and minerals. Mud wraps exfoliate and nourish the skin, help ease inflammation, flush out toxins through sweating, and relax and soothe the muscles. Anti-aging, skin toning, and cellulite reduction are some other noted benefits.

Hormones, pollution, stress, and other elements all impact our bodies and the health of our skin. Taking time to care for your skin and body will help reduce this stress. Regular spa treatments have shown a correlation with better sleep quality, fewer sick days, and an overall sense of well-being. Clearly, it is more than just a simple luxury. A little time at the spa is a perfect way to slow down and reflect, feel renewed, and support mind-body balance. Sage Organic Spa provides top notch services with knowledgeable, caring and professional staff who make you feel at ease and calm enough to fall asleep!

If you’re looking for further support with stress management, contact us today at Makin Wellness for your free initial consultation. Our therapists and coaches can aid you on your journey to wellness through a holistic approach with the use of essential oils as an effective way to reduce stress, improve sleep, and boost immunity. Cognitive behavioral therapy, mindfulness practices, and other techniques utilized in helping clients heal and become the best version of themselves.

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. Schedule your free consultation with Pittsburgh’s best therapists and coaches to begin your wellness journey today!

spa treatments

Laura Stewart, BA Makin Wellness

Laura Stewart, BA Makin Wellness

 

 

Trauma-Informed Care

Imagine that you are a counselor, and one day a patient comes to you complaining that he always has nightmares. However, when he is telling you about his stories, he seems to be pretty calm which makes you wonder if he is making these up or not. Then you take a look at his medical record and find that he had an abusive family when he was young. In this way, his calm may be a way to avoid past trauma or just simply to protect his inner feelings (camouflage). You would not know this if you do not understand his past trauma. Therefore, it is significant for counselors to understand patient’ background to gain a better understanding of their behavior. trauma

 

Trauma is nothing rare. It is estimated that 70% of the US population has experienced some forms of trauma once in their lives. Different people may have different understandings or definitions of trauma. Usually trauma poses severe physical or psychological threats to the person. It can even be life threatening. Some people may go on to develop the disorder which we call Post-traumatic Stress Disorder. Some common types of trauma are: rape, life threatening incidents, etc.

http://www.ptsdunited.org/ptsd-statistics-2/

https://books.google.com/books?hl=en&lr=&id=mRtpAgAAQBAJ&oi=fnd&pg=PA62&dq=trauma+informed+care&ots=EhwzXMPrEO&sig=bkHgFc8TC8JxX6XwyPKKei4uwnw#v=onepage&q=trauma%20informed%20care&f=false

 

It is important to understand that when people have trauma experiences, especially in childhood, they may not react the same way as we expect. Therefore, it is important for health professionals to learn about trauma-informed care to better understand patients’ needs. Trauma-informed care is essentially saying when counselors meet new clients, they need to learn about his or her history, especially past trauma so that they will better understand his or her behavior and will then use appropriate coping techniques. According to “Shelter from the Storm: Trauma-Informed Care in Homelessness Services Settings”, trauma informed care refers “generally to a philosophical/ cultural stance that integrates awareness and understanding of trauma, there is no consensus on a definition that clearly explains the nature of TIC.” trauma

https://www.psychologytoday.com/us/blog/modern-day-slavery/201707/trauma-informed-care-and-why-it-matters

http://www.traumacenter.org/products/pdf_files/shelter_from_storm.pdf

 

A lot of trauma has a root in childhood experiences. The Adverse Childhood Experiences (According to Psychology today, it measures “associations between childhood trauma, stress, and maltreatment and health and well-being later in life”) scores were found to be highly correlated with a lot of aspects affecting well-being like work performance, emotion control, health and risky behaviors. A higher score is also significantly linked to a person’s health in later life, including heart diseases, cancer etc. Trauma experiences can affect every day functioning, sensation and cognition as well. However, different people may have different copying reactions to specific situation, so when assessing a patient overall well-being, we cannot just compare it to other people’s reaction as trauma is usually biologically based (Some people are more fragile than others).

https://www.psychologytoday.com/us/blog/modern-day-slavery/201707/trauma-informed-care-and-why-it-matters

 

Right now, coping strategies for trauma are still poorly understood. In order to understand a person as a whole, we need to understand these victims, otherwise we may interpret their behaviors wrongly. Past trauma affects us not only physically, but also emotionally and psychologically. Thus, we need to put more efforts into educating people about trauma-informed care to avoid re-victimization and to best help the patient. Research has also pointed out that education is “the first and most important step in making services more trauma informed”.

https://www.psychologytoday.com/us/blog/modern-day-slavery/201707/trauma-informed-care-and-why-it-matters

https://www.samhsa.gov/sites/default/files/wcdvs-lessons.pdf

https://books.google.com/books?hl=en&lr=&id=mRtpAgAAQBAJ&oi=fnd&pg=PA62&dq=trauma+informed+care&ots=EhwzXMPrEO&sig=bkHgFc8TC8JxX6XwyPKKei4uwnw#v=onepage&q=trauma%20informed%20care&f=false trauma

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. Schedule your free consultation with Pittsburgh’s best therapists and coaches to begin your wellness journey today!

Xinyu Lu (Lydia)

Medical Marijuana for Post-Traumatic Stress Disorder (PTSD)

 

Although marijuana is still categorized as an illicit drug and its applications have been limited, people are now becoming more interested towards its medical benefits. While some states have allowed the use of medical marijuana to treat post-traumatic stress disorder (PTSD), some states are still waiting for further research to give a more definite answer. New Mexico was the first state to add PTSD as a condition for the use of medical marijuana. A two-year study done with 80 patients from New Mexico Medical Cannabis Program has shown that medical marijuana is associated with alleviating symptoms in some patients according to the Clinician Administered Posttraumatic Scale for DSM-IV. More states are showing a more optimistic view towards medical marijuana. Last November, New York Governor Andrew Cuomo legislated use of medical marijuana for people with PTSD. He said on Veterans Day (A lot of veterans suffer from PTSD) that he will provide any treatment he can for people who are suffering from PTSD. Medical marijuana is now available in New York for other serious illnesses as well, such as HIV and cancer. Representative Sen. Irene Aguilar also said that “PTSD is one of those things we really don’t have great medical treatment for and often people are left on multiple medications with side effects.” medical marijuana

https://www.psychologytoday.com/us/blog/talking-about-trauma/201712/medical-marijuana-ptsd

https://news.medicalmarijuanainc.com/colorado-add-ptsd-medical-marijuana-program/

https://hightimes.com/health/cannabis-help-ptsd-patients/

http://www.nydailynews.com/new-york/cuomo-signs-medical-marijuana-ptsd-veterans-day-article-1.3626193

https://www.tandfonline.com/doi/full/10.1080/02791072.2013.873843?needAccess=trueMore

 

A lot of veterans have supported the study of marijuana and legalization of medicinal cannabis. Elvis Alonzo, who served in the Marine Corps for three years and police department for thirteen years, suffered from severe mental breakdown. He believed that marijuana helped him calm down and sleep better. DeFino, a former soldier with severe injury, switched between different treatment options before he finally found medical marijuana. He said: “I’m able to live a healthy life, sick free, almost pain free and a quality of life to where I’m not thinking about killing myself all the time, it’s really nice to be able to have good medicine in your hands.” He is now growing cannabis at his home, which is approved under Colorado’s recreational marijuana laws. medical marijuana

https://news.medicalmarijuanainc.com/colorado-add-ptsd-medical-marijuana-program/

https://www.scientificamerican.com/article/as-vets-demand-cannabis-for-ptsd-science-races-to-unlock-its-secrets/

 

Of this plant’s 120+ active compounds, researchers have generally focused on two of them, tetrahydrocannabinol (primary psychoactive ingredient) and cannabidiol (potential medical benefits). Tetrahydrocannabinol works by binding to specific receptors on brain cells which can ease pain, boost mood, and improve sleeping. Some scientists also believe that it can reduce anxiety by interacting with the amygdala, which is responsible for emotion regulation. A clinical trial performed in Canada demonstrated that Tetrahydrocannabinol lowered the intensity and frequency of nightmares in 30 people out of the 42 patients studied. However, other studies have shown that different doses produce difference effects. Usually, lower doses might be beneficial while higher doses might be harmful.

https://www.scientificamerican.com/article/as-vets-demand-cannabis-for-ptsd-science-races-to-unlock-its-secrets/

 

We still do not know too much about the other major focused ingredient cannabidiol. Marcel Bonn-Miller, a psychiatry and psychology professor from University of Pennsylvania thinks cannabidiol is more beneficial than Tetrahydrocannabinol (THC) when it comes to treating PTSD. He also mentions that people tend to buy products with a high level of Tetrahydrocannabinol, which may actually worsen the symptoms in the long term.

https://www.scientificamerican.com/article/as-vets-demand-cannabis-for-ptsd-science-races-to-unlock-its-secrets/

 

Some veterans are putting their hope on medical marijuana. A 41-year-old veteran Blanchard from Louisiana described his life as follows: “I’d like to be able to just go and enjoy a meal with my family at a restaurant. I have difficulty with that with all the noises, all the movement. I get real anxious really quick.” He really wanted to try medical marijuana as some of his friends from other states considered it incredibly helpful. Louisiana is now making some progress with medical marijuana as well, and marijuana oil (the only thing Louisiana law approves) will become available to patients by the end of this year. medical marijuana

https://www.ktbs.com/news/arklatex-indepth/blanchard-veteran-eyes-medical-marijuana-to-ease-ptsd/article_92238d8c-848a-11e8-9fd3-13fe985ab851.html

 

DISPENSE Magazine seeks to enhance the conversation between patients and medical professionals about medical cannabis. Begining in Autumn 2018, the print magazine will be available in Pennsylvania medical cannabis dispensary lobbies and in the waiting rooms of cannabis-friendly physicians. In print, on podcasts, and at live events, DISPENSE delivers the latest news, medical information and research related to cannabis, Serving as the voice of the Medical Cannabis Society, it is a trusted source of factual and helpful medical news and information.

 

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. Schedule your free consultation with Pittsburgh’s best therapists and coaches to begin your wellness journey today!

 

 

Xinyu Lu (Lydia)

 

Stress Management

We all have experienced stress in our lives. It not only affects us physically, for example, when we are stressed, we can feel an increased heart and breathing rate, but also psychologically—It can make us listless, disorganized and anxious.

 

So, what is stress?

 

Stanford University professor and Neuroendocrinologist,Robert Sapolsky, puts it this way: “a stressor is anything in the outside world that knocks you out of homeostatic balance.”

 

Different people handle stress differently, so different people define stress in a different way, as you can tell, the meaning of stress can be really subjective. https://healthypsych.com/stress-management-101/

 

A certain level of stress can be beneficial. It enhances our awareness and ensures that our body is readily prepared to face danger. “Fight or flight” is one of our body’s response to danger which basically means that our body is getting ready to either depart as quickly as possible or stay and fight. It is essential to survival and we all have this mechanism since we born. stress

https://www.medicalnewstoday.com/articles/145855.php/

 

Some amount of stress can also motivate us to achieve the goal we want. However, a lot of people now are not in a normal level of stress. According to American Psychology association, in 2015, in the U.S., average stress levels grew from 4.9 in 2016 to 5.1 on a 10-point stress scale. Additionally, there is a big jump in the number of people who have experienced “extreme stress”. 24% of people claim that they have suffered from “extreme stress” in 2014, while in 2013, this number was only 18%.

https://www.cbsnews.com/news/stress-levels-in-the-u-s-continue-to-increase/

 

We all know that excessive amount of stress can affect our health negatively, but how exactly it is going to affect our body. Let us take a closer look through this diagram.

https://www.healthline.com/health/stress/effects-on-body#1

 

As you can tell, stress can affect nearly every part of our body ranging from central nervous systems to digestive systems. What makes it worse is that stress is everywhere in our lives: work, relationships, or even just when you are daydreaming. Therefore, it is crucial that we have some coping skills in mind so that when stressors come, we are able to manage it. stress

 

Here are some coping tips.

 

— Exercise. Exercise is the number one recommended coping mechanisms by health care professions. Even though it is understandable that when you are stressed, all you want to do is lying down and do nothing. Nevertheless, exercise is indeed a good stress releaser. When you exercise, your body will release a chemical called endorphin which kills pain and induces a positive feeling. And you do not have to engage in very intense exercise, small exercise like walking a dog can make a difference.

https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

https://www.webmd.com/depression/guide/exercise-depression

 

—Talk. When you are connecting with people, you feel like being understood and supported and this feeling will calm you down and make you feel relaxed. What’s more, you do not necessarily have to talk to someone you know or you do not even need to talk about the things that are bothering you. For example, you can sign up for a volunteer work, and the simple fact that you are making new friends and engaging in new conversation will make you feel much better. stress

 

—Adjust. Adjusting yourself to a way that makes you feel comfortable and in control. Starting to say “no” to things that will push you beyond your limit. Avoiding people and things that make you feel stressed. These are unnecessary stresses that can haunt you for a long time. Keep in mind that you are the one who needs to make sure that you are having a balanced lifestyle.

https://www.helpguide.org/articles/stress/stress-management.htm

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 .

Contact us to schedule a free consultation and learn highly effective stress relieving techniques!

 

 

 

 

 

 

 

 

Xinyu Lu (Lydia)