Monthly Newsletters

5 Attainable Mental Health Goals

The start of a new year is when many of us reflect on the past and what changes we want to make moving forward. It is a great time to set goals and reestablish priorities, especially for your mental health.

Mental health is about so much more than how “happy” we feel, it is critical to our physical well-being and interpersonal and professional relationships. It is the trunk of the tree allowing everything else to grow. If we are not mentally healthy, everything else in our lives is impacted.

All too often, when we set new year’s resolutions, they quickly fall by the wayside. Resolutions can often feel burdensome, even though they were made with the best intentions. At CW Psychological Services in Pennsylvania, we work with clients on setting realistic, attainable goals that support mental well-being. Read our latest newsletter for a list of five mental health goals for the new year, perhaps it will help guide you as you set goals.

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Tips for Budgeting Finances & Protecting Mental Health During the Holidays

It is no surprise that there is a link between financial health and mental health. Finances can be a huge source of stress, leading to periods of depression, anxiety, overwhelm, and worry. It can impact your sleep, self-esteem, relationships, and energy levels. Not to mention, the more strapped we are financially the less likely we are to seek help for mental health struggles. It’s a double-edged sword—more stress and less money to spend on stress relief.

Finances tend to feel extra stressful during the holiday season when we are not only worrying about the usual day-to-day but also purchasing gifts and cards and preparing extravagant meals and parties. At CW Psychological Services, we frequently work with clients during this time of the year to help identify and reduce stress in their lives. Developing a budget and sticking to it can be a big way to tackle financial stress.

Our counselors and therapists have developed a list of tips for keeping your budget in check and ultimately protecting your mental health during the holidays. Read more in this newsletter.

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Why Are Boundaries Important?

You have probably heard boundaries discussed before but you might not know exactly what is meant by them or how to begin setting a boundary. Boundaries are important for everyone. They help us protect ourselves and help to define what belongs to you and what belongs to someone else. Think of them as a line in the sand that cannot be crossed. They are a way of standing up for our internal values—they define what is “ok” and what is “not ok.”

Read our latest newsletter for more about setting boundaries and why they are important.

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Why it is OK to Ask for Help

Mental health struggles are part of being human yet so often we feel bad about seeking help or are nervous to get started with counseling. While it is perfectly normal to be anxious about seeking help, speaking with a counselor can offer many benefits.

October is a month of mental health awareness days. National Depression Screening Day is on Oct. 7 and World Mental Health Day is on Oct. 10. It’s a great time to talk about the benefits of seeking help and how to combat any nerves or anxiety about taking that first step. Read our latest newsletter for more on the benefits of counseling and combating anxiety over taking that first step.

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Why it’s important to talk about suicide

September is Suicide Prevention Awareness Month and an important time to talk about suicide. Suicide is not an easy thing to talk about. It can stir up a lot of uneasy feelings and carries a lot of stigmas. But, it’s so important.

Even though we may not discuss it openly, suicide impacts us all. Similar to cancer and heart disease, it is highly likely that every person has been impacted in some way by suicide. It accounts for more years of life lost than any other cause of death (an estimated 1.5 million every year). Yet unlike cancer or heart disease, most of us aren’t inclined to share stories of suicide. Many of us feel very uncomfortable talking to someone about whether they are having thoughts of harming themselves. Read our latest newsletter for tips on talking about suicide.

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5 Tips to Turn a Bad Day Around

Bad days happen. It doesn’t matter who you are or what kind of life you live, bad days happen to everyone. Sometimes they happen when you least expect, while other times you anticipate that the bad day is coming.

The good news is just because your day seems to be headed in the wrong direction, you can turn it around. You may not be in charge of events that occur but you are always in charge of the way you react to those events.

At CW Psychological Services, our licensed counselors and associate clinicians regularly work with clients to better their mental health. They provide coping tools for stressful situations. That’s why our therapists have put together this list of five tips to help you turn a bad day around—your brain and body will thank you.

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Why is it Important to Create Awareness of Minority Mental Health?

Mental health disorders do not discriminate. Anxiety, depression, and other mental health challenges impact people of all ages, races, colors, classes, genders, and identities. So, why is the whole month of July dedicated to minority mental health awareness?

Because of access and cultural stigma. A person’s background, identity, and environment can play a large role in their ability to access necessary, quality treatment and support, so they can heal.

Read our latest newsletter on minority mental health for information on how you can help.

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5 Ways to Support LGBTQ+ Mental Health

Being a member of the LGBTQ+ community is not easy, and it’s not because of sexual orientation but rather how this population is stigmatized and treated by society. Suicide is the second leading cause of death among LGBTQ+ youth. There is no question a lot of work needs to be done to be more inclusive, considerate, open and accepting of the LGBTQ+ community.

June is LGBTQ+ Pride Month and a great time to focus on what more we can do to create change in our world. Whether you are a member of the LGBTQ+ community or an ally, at CW Psychological Services we have put together a list of five things we all can do to support LGBTQ+ mental health. Read our latest newsletter for tips.

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Meet CW Therapists Jim and Max

Finding the right therapist that works for your mental health needs can sometimes be difficult. It is hard to know if a counselor will be the right fit just going off of a name and some credentials. At CW Psychological Services, we get it.

You are getting ready to share some of your most personal details with the counselor or therapist of your choosing, wouldn’t it be nice if you could also learn about them? That is why we asked our newest therapists to share a little about who they are.

CW Psychological Services is proud to welcome Dr. James Cianciulli, MA, LPC, and School Psychologist, and Maxwell Sheintoch, MA to our growing team. Read our latest newsletter for their stories.

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7 Creative Ways to Tackle Stress

Everyone feels stressed. Whether you feel it when trying to get to the office in the morning, while arguing with your kids to get dressed for school, when looking at family finances, or mounting to-do lists, chances are you probably feel some form of stress every day. If not kept in check, stress can wreak havoc on your mind and body.

Stress is your body’s response to the challenges and demands of life. You might recognize it as a rapid beating of your heart, tension in your muscles, or a clouding of your thoughts. Other symptoms of stress can include reoccurring stomaches, headaches, insomnia, anxiety, irritability, skin conditions, digestive issues, and more.

By recognizing symptoms of stress and learning ways to manage stressful situations, you can prevent these feelings from causing further harm to your mental and physical health. April is Stress Awareness Month and a perfect time for the counselors and therapists at CW Psychological Services in Pennsylvania to share some creative ways to tackle stress.

Read our newsletter to learn more.

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What are TF-CBT and EMDR and How Can They Help Trauma Survivors?

Traumatic events can be life-alerting. Lingering effects from trauma can make day-to-day events difficult and enjoyment of life feel far off. But, it doesn’t have to be that way. There are treatments that can help.

You may have never heard of Trauma Focused-Cognitive Behavioral Therapy (TF-CBT) or Eye-Movement Desensitization and Reprocessing therapy (EMDR) before, but both are highly successful treatments for those struggling with recovering from past trauma. And, both are offered by trained professionals at CW Psychological Services.

Read our newsletter to learn more.

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What To Do When You Are Feeling Lonely

We all know of February as the month of love but with that comes increased feelings of loneliness for those of us who may be without the relationship status we desire. This year the month also comes as many of us are being forced back into isolation again with Covid cases on the rise.

We may be again fearful of venturing out into group settings, and the cold, dark and dreary weather of the winter likely isn’t helping our moods much. This is, after all, a common time of the year for the winter blues and seasonal depression. Counseling and therapy can be a good tool for supporting your mental health during these uncertain and challenging times. If you are struggling with feelings of loneliness there are some other things you can do, too.

Read what you can do in our newsletter.

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We all have our own established thoughts on what it is like to be in therapy. We all have a perception of what meetings with a counselor might entail or how the process might go. These ideas might have come from personal experience, talking to others, or movies/TV, or other media. But, whatever you know there may still be some things you don’t know about all the benefits of therapy and how easily it can fit into your life.

That is why to start 2022 on a positive note we have come up with a list of five things you might not know about therapy and how it can help you. Read about them in our newsletter.

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How to Set Boundaries this Holiday Season and Beyond

The holiday season is about togetherness but often togetherness, with certain people, can lead to discomfort and stress. That is why now is perhaps one of the most important times to talk about setting boundaries.

Setting boundaries with the people you are closest to can be difficult. You might want to remain silent to keep the peace. You might be worried about hurting others. But, if there are people, topics, or situations that routinely impact your level of happiness then you should do something to protect yourself. Boundaries do just that. They are there to protect you and your mental and physical health.

This newsletter talks about how to set boundaries.

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The Benefits of Incorporating Gratitude into Your Day

November is the month of Thanksgiving. It is the time of the year when we focus on all the yummy food we are about to eat, family time, and gratitude. But, research shows, that gratitude is something we could benefit from every day—not just during one month of the year. It can have positive effects on our mental and physical health and our relationships.

This newsletter looks at some of the benefits of incorporating gratitude into your day.

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5 Benefits of Receiving Care from an Associate Therapist or Psychologist-in-Training

At first thought, the idea of receiving care from an associate therapist or psychologist-in-training might seem a bit scary or even risky. While it is understandable to be nervous about the capabilities of a not-yet-fully-licensed therapist, several benefits are often overlooked.

An associate therapist has been participating in a rigorous education program through their school of choice. They have already completed a master’s degree in counseling, psychology, or a related field from an accredited program. A psychologist-in-training has a master’s degree and has completed a minimum of 15 graduate hours in their doctoral program. Both are working in an office setting to complete requirements for their formal licensure.

This newsletter looks at some of the benefits of receiving care from an associate therapist or psychologist-in-training.

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Suicide Warning Signs and Risk Factors

It is not a fun topic to talk about but it is a very important one: suicide.September is National Suicide Prevention Month, and I can’t think of a better time to share some of the warning signs and risk factors of suicide — so you know. Half the battle in prevention is being aware of signs that someone is struggling. It can be easy in our busy lives to overlook warning signs thinking that someone is just stressed. You might not be able to fathom the thought that they could possibly hurt themselves or take their life. But, it happens every day.

Suicide is a leading cause of death, and sadly it is increasing. It is the second leading cause of death for people ages 10-34, the fourth leading cause among people ages 34-54, and the fifth leading cause among people ages 45-54. It impacts all ages, genders, and nationalities.

By knowing the warning signs and risk factors you have the ability to potentially help someone before they take their life.

This newsletter details some warning signs and risk factors.

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Helping Your Child (and Yourself) Combat Back-to-School Anxiety

It is hard to believe that summer is coming to a close and another atypical school year is upon us due to the Covid-19 pandemic. You or your child may be feeling some back-to-school anxiety as you anticipate what things will be like this year. Masks, no masks, vaccines, no vaccines, quarantine rules, in-person learning, virtual learning, it is all a lot to take on.

Returning to school can cause anxious feelings even in a non-pandemic year with concerns over schoolwork, friendships, social interaction, teachers, getting to classes, etc. Combined with pandemic stressors you might be wondering how you can help your child and yourself combat back-to-school anxiety.

First of all, know that whatever you are feeling right now is ok. There is no “normal” way to feel as school begins. Your worries, your fears, even your relief is all valid.

Combating back-to-school anxiety may feel overwhelming but there are some ways to help ease emotions and make the transition a bit easier.

This newsletter details some tips to help you and your child transition back to school.

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It has been over a year since the world, and state of Pennsylvania, shut down because of the Covid-19 pandemic. As things begin to reopen, are you ready to get back out there? If you are feeling anxious, stressed, uncertain about re-entering society, you are not alone. This is an exciting, yet nerve-wracking time. We have all just been through a traumatic event. It is ok to feel whatever you are feeling.

This past year our mental health has been rattled. We have been faced with constant questions, uncertainty, fear of the unknown, loss of loved ones, time, and experiences. It has been nothing short of difficult. We aren’t expected to just dive right back into “normalcy.” It will take some time to adjust.

This newsletter details some tips to help you as you make plans to re-enter society post-pandemic.

June is Pride Month. It is the time of the year when the LGBTQ community comes together to celebrate who they are. But, Pride Month is about more than one group showcasing their culture, it is a time for the rest of us to show support and learn how to be an ally to the LGBTQ community.

Being part of the LGBTQ community comes with a multitude of challenges that are deeply emotional and personal. Although we have come a long way over the years as a society working towards acceptance, there is still a lot of work yet to be done. As friends of the LGBTQ community, we hold the ability to be true allies. The more we show support for our LGBTQ friends, the more progress is made.

We all need friends, human connection, and we all want to feel accepted. The more society as a whole works to open their hearts and minds to the LGBTQ community, the more accepted and loved they will feel.

How can we support our LGBTQ friends?

Humans are social beings. It is in our DNA. Studies of our primate ancestors show that they traveled in groups for a variety of reasons, from more success hunting/gathering to reproducing and raising children. Social groups, at that time, were the difference between life and death.

Things might look different nowadays but, as people, we are still very much hardwired for social interaction. Being isolated from others is uncomfortable, even for the introvert. It is no wonder that feeling connected with others is so important to our overall mental and physical well-being.

As we enter Mental Health Awareness Month and reflect upon the past year and all the social isolation we have endured, we want to share reasons why staying socially connected is so important. As the National Alliance on Mental Illness touts in their latest campaign: You Are Not Alone. This newsletter looks at why that matters.

Over the past year, since the start of the COVID-19 virus, there has been a rise in anti-Asian racism and discrimination. These acts of hate can be difficult, yet necessary, topics to approach with your children and other family members.

Having these conversations can be daunting as a parent but ignoring that these events are happening, especially if you or your child is of Asian descent or is acting out against others of Asian descent, is giving the message that these actions are ok. In this newsletter, we offer some tips to guide you in having this conversation and share some do’s and don’ts when it comes to supporting those in our Asian communities.

Some people turn to self-injury or harm in response to emotional distress. These non-suicidal injuries are a way for a person to mirror psychological pain with physical pain.

But, as the person on the outside, witnessing self-harm to a loved one can be confusing and scary. The tendency is to jump to the idea that this person was trying to commit suicide when that is not usually the intent.

Why would someone choose to hurt themselves? There are a few reasons we explore in this newsletter.

Self-esteem is feeling good about who you are. It is not devoting your life to pleasing everyone else but rather being true to yourself, your needs, and your desires. People with low self-esteem put a lot of weight into what other people think of them. They twist and turn events to make them reflect negatively on themselves. They get hurt and upset when faced with personal failures. Rather than forgiving the past and moving forward, those with low self-esteem hold on to past mistakes and consistently think of themselves in the worst ways.

It is important to take care of yourself and work to increase your overall self-esteem. Those with a healthy level of self-esteem have a greater sense of confidence and wellbeing. Overall they value themselves and have more positive relationships as a result.

How do you know if you have healthy self-esteem and what changes can you make to enhance your self-esteem?

For some people, the winter months are a time to embrace, whether it be a love of skiing or other outdoor sports, or a desire to snuggle up with a cozy blanket and a book by the fire. But, for many, the cold months of winter are a struggle to get motivated, find energy and, overall, a time of feeling down and depressed.

It is estimated that as many as 10 million Americans struggle with seasonal depression each year, while many more face the winter blues, according to Psychology Today. Bring with that the social isolation, fear, and despair brought on by COVID-19 and you might be feeling more depressed and hopeless than ever before.

The good news is there are ways to help yourself feel better and get through the winter months and on to happier, brighter times. What can you do to ease the winter blues and combat Seasonal Affective Disorder (SAD) this year?

It’s fair to say that 2020 has been the year of disappointment and even with a vaccine on the horizon that disappointment feels never-ending. Everything from birthday parties, family events and concerts to school, sports, and well, normal life has been canceled. And, now as the holiday season is in full swing, you might be feeling an extra punch to the gut over the loss of experiences.

You are probably feeling a whole slew of different emotions — sadness, grief, anxiety, depression, guilt, fear, regret, hope, and gratitude, to name a few. Whatever you are feeling, it is ok. It is ok to be upset at everything that isn’t happening. It is ok to grieve and mourn the loss of experiences. Grief isn’t just something you feel when you lose someone you love, it can be a healthy part of healing from any traumatic experience—something 2020 has given us a fair share of. If you are struggling with accepting the emotions you are feeling, give in. Let yourself feel so you can heal and keep moving forward.

Besides allowing yourself to feel, what are some other ways for you and your family to deal with all this disappointment?

Post-Election Stress Disorder is a very real thing, especially these days. It doesn’t seem to matter which side of the fence you are on, tensions and anxiety are at an all-time high. Whether you are concerned about the future of the country, your children, the economy, health care, or having conversations with friends/family, there is a good chance you are struggling with some form of post-election stress. Add to that the uncertainty of a global pandemic, and it just might feel like your plate is overflowing.

You and your family’s

mental health

is important, so what can you do to combat post-election stress and breathe a little easier in the face of uncertainty?

Losing a child is devastating. It doesn’t matter if that child was growing inside of you or your partner, or was lost after birth. It is heartbreaking, emotionally-jarring, and traumatic.

Pregnancy and infant loss whether through miscarriage, stillbirth, SIDS, or other complications are more common than one might think. One in four women will experience this tragic and painful loss. Model and Actress Chrissy Teigen recently shared her experience with pregnancy loss.

When this happens you may feel as if you can’t go on. You may be fearful of the future. You may feel alone and lost. You might feel like you are at fault—wondering what happened to cause this tragedy. All of these feelings are ok and perfectly normal, which is why it is so important that you take care of yourself.

How can you move forward after pregnancy or infant loss? How can you cope?

Certain emotions can be hard for anyone to process, but even more so for children. They might not know how to react when they feel a certain way, so, as a parent, it is important to be aware of other signs your child may be struggling.

The signs are not always obvious. Instead of telling you how they feel, they might act out in behavioral ways or complain of physical discomforts.The best thing you can do is pay attention. Note any sudden shifts in mood, behavior, or physical symptoms. These can be indicators your child could use some help coping. And, listen to your gut. Parents tend to have a sense something isn’t right.

The past few months, living during a global pandemic COVID-19, have been particularly challenging with everything being canceled and closed down. Now, as we begin another school year and our children and teens take on education in a new way—whether in-person or remote— it is perfectly normal for them to be having a hard time. They might be mad that they have to wear a mask or confused as to why they can’t be in school with their friends. They might feel anxious about getting sick.

Whatever it is that is ailing them, what are some signs to watch for? And how can you help?

These times are tough for everyone. Disappointment is all around us, fear of the unknown, financial struggles, concerns about our children and school, isolation as we try to be socially responsible, and anxiety over the potential of getting sick. For those struggling with depression—new or chronic—COVID-19 has compounded symptoms and made treatment feel more out of reach.

The good news is online therapy is available and many insurance companies have made changes to their plans to include coverage for online services, making treatment more easily accessible. But even so, we could all use some tips on how to manage depression during these unprecedented and extremely trying times.

As our society’s current climate brings to light important movements like Black Lives Matter, reminding us to take a look at our own internal prejudices, I find it fitting that July is Minority Mental Health Month. Underrepresented minorities such as people of color, immigrants and their families, and LGBTQIA individuals face a host of additional obstacles when searching for treatment.

While we celebrate, reflect, and acknowledge the growth of the LGBTQ community, there is still a significant amount of work to be done, specifically for our transgender community. Understanding what it is like to be transgender can be hard, which can make acceptance difficult.

In this month’s newsletter, we will focus on the transgender community and help you gain an understanding of transgender individuals and the best ways to support the community.

May is Mental Health Awareness Month. This has been held every May since 1949 to help spread the word that mental health is something everyone should care about.

It is even more important this year. Just weeks ago, we had no idea the world would be turned upside down by COVID-19. Worry, isolation, loneliness, and anxiety is something everyone is experiencing.

Mental health is essential to everyone’s overall health and wellbeing, and mental illnesses are common and treatable. There are tools that everyone can use to improve their mental health and increase resiliency regardless of the situations they are dealing with.

April is Stress Awareness Month. This has been held every April since 1992 to help increase public awareness about both the causes and cures for modern stress.

March has been recognized as Developmental Disabilities Awareness Month since 1987 when President Ronald Reagan issued a public proclamation urging Americans to provide individuals with developmental disabilities “the encouragement and opportunities they need to lead productive lives and to achieve their full potential.”

Trauma occurs when a person has experienced a distressing event that made them feel threatened, anxious, or frightened as a result. A traumatic event is an incident that causes physical, emotional, spiritual, or psychological harm.

Trauma has no boundaries with regard to age, gender, socioeconomic status, race, ethnicity or sexual orientation.

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