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By Lisa Thurber, Master’s-Level Counseling Intern
Have you ever heard an old song and found yourself instantly transported back to another time in your life? Maybe a few notes of a familiar melody bring back memories of your first dance, a special family gathering, or the laughter of loved ones who are no longer here. Music has a remarkable way of unlocking our hearts and minds. For many, it’s more than just entertainment—it’s a powerful form of therapy that nurtures memory, connection, and joy.
At Anchorpoint Counseling Ministry, we often remind our clients that healing doesn’t always come from just talking and sharing. Sometimes, it comes from singing, humming, or quietly listening to the rhythm of a life well-lived.
The Healing Power of Music
Music therapy has been shown to stimulate areas of the brain connected to emotion and memory. For those coping with loneliness, depression, or early memory loss, music can bring comfort and clarity when words are hard to find.
Listening to a favorite song can reduce anxiety, lower blood pressure, and even help with sleep. Singing with others can ease isolation and lift the spirit. The rhythm of a drumbeat or the melody of a hymn can remind us that we’re still deeply connected—to our past, to others, and to God’s presence in our lives.
As one client once told me, “When I sing, I feel alive again. It’s like my heart remembers what my head forgets.”
Creating Your Own Music Memory Page
A simple and meaningful way to use music as therapy is by creating what we call a Music Memory Page. Think of it as a musical scrapbook of your life—a list of songs that tell your story. Each song can be linked to a key life event or treasured memory.
Here are a few ideas to get started:
- Childhood: What songs remind you of being young, carefree, or surrounded by family?
- Teenage years: What did you listen to in high school or on your first date?
- Faith: Are there hymns or spiritual songs that comfort you or lift your soul?
- Family: What tunes remind you of weddings, births, or holidays together?
- Resilience: What songs helped you through hard times or reminded you of your strength?
As you jot these down, you’re not just remembering; you’re reconnecting with parts of yourself that are timeless. Music has a way of helping us hold onto what matters most, even as life changes around us.
Practical Ways to Bring Music Into Your Life
Here are a few simple, joyful ways to make music part of your daily routine:
Create a Personal Playlist: Use a smartphone, tablet, or music player to build a playlist of songs that mean something to you. If technology feels overwhelming, ask a friend or family member to help you.
Sing Along: Join a community choir, church group, or sing-along event. Singing releases endorphins, the “feel-good” hormones that reduce stress and lift your mood.
Play Simple Instruments: You don’t need to be a musician! Try using small percussion instruments like tambourines, maracas, or hand drums to tap along with your favorite songs.
Relax with Music: Gentle instrumental or nature sounds can help calm your mind before bed or during prayer.
Move to the Beat: Even light movement, like tapping your toes or gentle chair dancing, can improve circulation and coordination.
Share Your Songs: Play your music for loved ones and share the stories behind each tune. You might be surprised how your memories spark conversations and laughter.
Helpful Tools and Resources
There are many resources that make it easy to bring music therapy into your life:
- Music & Memory (musicandmemory.org): Helps people create personal playlists that bring joy and recall memories.
- SingFit (singfit.com): A fun singing app designed for older adults and people with memory challenges.
- YouTube or Spotify: Great for listening to songs from any era—just search for the decade, artist, or mood you want.
- Local Senior Centers & Libraries: Many offer group sing-alongs, choirs, and music therapy programs.
- Echo or Alexa Devices: With a simple voice command, you can say, “Alexa, play my favorite songs from the 1980s!” and let the memories flow.
Why Music Matters for the Soul
At Anchorpoint, we believe that every person has a story worth celebrating, and music is one of the most beautiful ways to tell it. Songs connect us to God’s grace and to one another. They remind us that we are still here, still capable of joy, and still deeply loved.
In Psalm 98:4, we’re reminded to “make a joyful noise to the Lord, all the earth; break forth into joyous song and sing praises.” When we engage with music—whether we’re singing along or simply listening—we participate in that invitation to joy and praise.
Music has no age limit. It’s a gift that can heal wounds, evoke memories, and bring peace to the heart. You don’t need to sing perfectly or play an instrument well. Just let the rhythm guide you, let the melody comfort you, and let the memories come.
A Gentle Invitation
If you or a loved one would like to explore how music can support emotional and spiritual health, our counselors are here to walk alongside you. Together, we can explore ways to use music, memory, and mindfulness to bring more peace and purpose into your days.
You can even bring your Music Memory Page to a counseling session—your songs can help us understand your story more deeply.
Music connects us not only to our past, but also to the hope that lives within us now. So today, take a moment to press “play.” Let yourself remember. Let yourself feel. And above all, let yourself sing.
If you’d like to learn more about how Anchorpoint can help, check out our services or fill out a digital intake. You can also give us a call at 412-366-1300. You don’t have to face life’s challenges alone. Together, we can find hope and healing.
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By Lisa Thurber, Master’s-Level Counseling Intern
This time of year, many people experience what’s commonly known as the “winter blues.” For some, it’s a mild dip in motivation or mood. For others, it can progress into Seasonal Affective Disorder (SAD), a form of depression linked to changes in daylight and circadian rhythm. Regardless of where we fall on that spectrum, it’s important to remember that what we’re feeling is valid—and that there are ways to care for ourselves in these darker months.
Why the Change in Seasons Affects Us
Our bodies and minds are deeply connected to light. Sunlight helps regulate our sleep-wake cycle, influences hormone levels, and supports serotonin production—the “feel-good” neurotransmitter that boosts mood and energy. When daylight hours decrease, it can throw these systems out of balance. We might find ourselves sleeping more but still feeling tired, craving comfort foods, or feeling more withdrawn.
I often describe this as a kind of “emotional hibernation.” The natural world slows down during winter, and in some ways, our spirits do too. While this isn’t inherently bad, it becomes a concern when the slowing down turns into isolation, sadness, or a sense of hopelessness.
Signs You Might Be Affected
Some common signs of seasonal mood changes include:
- Feeling persistently down, irritable, or anxious
- Losing interest in activities you usually enjoy
- Changes in appetite—especially craving carbs or sweets
- Oversleeping or trouble getting out of bed
- Feeling sluggish or easily fatigued
- Difficulty concentrating or staying motivated
If these symptoms sound familiar and persist for more than a couple of weeks, it’s worth having a conversation with a counselor or healthcare provider. You don’t have to simply “wait it out” until spring.
Practical Ways to Offset Seasonal Mood Changes
The good news is there are several small but powerful steps that can help lift your mood and sustain emotional health through the darker seasons.
Seek the Light
Make it a priority to get outside during daylight hours, even for a short walk. Natural light—even on cloudy days—can help regulate your body’s internal clock. Some people also benefit from light therapy, using a special lamp that mimics natural sunlight. Just 20–30 minutes in the morning can make a difference in mood and energy levels.
If your home tends to feel dim, try opening curtains early in the day, rearranging furniture to maximize sunlight, or adding warm, soft lighting in the evenings to create a cozy atmosphere.
Move Your Body
Exercise is one of the most reliable mood boosters available. You don’t have to join a gym or start running marathons—gentle movement counts. Walking, stretching, yoga, or even dancing in your living room can help release endorphins and reduce stress. Movement also helps counteract that sluggish feeling that often comes with colder weather.
Stay Connected
When it’s cold and dark, it’s tempting to retreat and hibernate, but isolation tends to worsen low mood. Try to stay socially engaged, even in small ways. Attend a community event, join a book club, or volunteer somewhere that matters to you.
At Anchorpoint Counseling Ministry, we see the power of connection every day. When people share their struggles, they often realize they’re not alone—and that in itself brings comfort and hope.
Create Comforting Rhythms
Our emotional health thrives on structure and rhythm. Maintaining regular sleep, meal, and activity schedules helps stabilize mood and energy. Create daily rituals that ground you—like morning coffee by a window, evening prayer, journaling, or a few moments of gratitude before bed.
I often encourage clients to intentionally make their space nurturing—add a warm blanket, light a candle, or listen to calming music. These small acts of care remind your body and mind that you’re safe and supported.
Nourish Your Spirit
Seasonal transitions can also stir spiritual reflection. As the outside world quiets, we’re invited to slow down and look inward. Take time to connect with God in ways that feel authentic to you—through prayer, Scripture reading, meditation, or time in nature.
One verse I often return to in this season is Psalm 46:10: “Be still, and know that I am God.” These words remind me that stillness is not emptiness—it can be sacred space where we are reminded of God’s presence and care, even when the world feels dim.
Know When to Seek Support
Sometimes, despite our best efforts, the darkness feels too heavy to manage alone. That’s when counseling can be a lifeline. Talking with a therapist can help you identify patterns, develop coping skills, and find new ways to reconnect with meaning and hope.
At Anchorpoint Counseling Ministry, we offer a safe, compassionate space to process what you’re feeling—whether it’s seasonal sadness, grief, or something deeper—and to rediscover a sense of peace and purpose.
Embracing the Season Rather Than Resisting It
It can help to reframe this time of year not as something to “get through,” but as an invitation to rest, reflect, and nurture yourself differently. The slower pace and longer nights can remind us of the value of restoration. Just as the earth replenishes itself during winter, we too can use this time to replenish our emotional and spiritual reserves.
Maybe that looks like reconnecting with creative hobbies or reaching out to loved ones for meaningful conversation. Maybe it’s allowing yourself to slow down without guilt, trusting that this season—like all others—will pass and bring new growth.
You’re Not Alone
If you’re finding this season difficult, please know you’re not alone and there is help available. The darkness of winter does not have to mean darkness within. With the right support, you can find light, warmth, and connection even in the coldest months.
If you’d like to learn more about how Anchorpoint can help during the winter blues, check out our services or fill out a digital intake. You can also give us a call at 412-366-1300. You don’t have to face the darker days alone. Together, we can find light again.
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By Lisa Thurber, Master’s-Level Counseling Intern
As we get deeper into the school year, parents are faced with a multitude of emotions. While the return to routine can be a relief for many families, it can also trigger anxiety and stress in children. The transition from carefree summer days to structured classroom environments can pose unique challenges that may impact children’s mental health. As caring parents, it’s important to be vigilant and prepared to support our kids through this critical time.
Understanding the Challenges
The school year brings about various stresses for children and teens, and recognizing these can help us provide appropriate support. These challenges may include the following:
Separation Anxiety
For younger children or those transitioning to a new school, the anxiety of being away from home and familiar faces can be overwhelming.
Academic Pressure
As children move into higher grades, they may feel the pressure to perform academically. The fear of falling behind or not meeting expectations can lead to significant distress.
Social Dynamics
The re-establishment of friendships of the formation of new ones can create social anxiety. Concerns about fitting in or dealing with peer pressure can weigh heavily on a child’s mind.
Extracurricular Commitments
The resumption of extracurricular activities can be a source of excitement but may also lead to a calendar filled with responsibilities that can feel overwhelming.
Creating a Supportive Environment
To effectively support children’s mental health throughout the year, here are several strategies you can implement:
Open Communication
Foster an environment where your child feels safe discussing their feelings and anxieties. Regular check-ins can encourage them to share their thoughts and concerns openly.
Set Realistic Expectations
Encourage your child to set achievable goals for the school year. Remind them that it’s okay to face challenges and that effort is more important than perfection.
Establish Routines
Help your child develop a consistent daily routine, which can provide a sense of stability. Routine can be comforting and help reduce anxiety about the unknowns of the school year.
Mindfulness and Relaxation Techniques
Introduce your child to mindfulness practices or relaxation techniques, such as deep breathing or guided imagery. These can be very effective tools for managing stress.
Encourage Healthy Habits
A balanced diet, regular physical activity, and adequate sleep are vital for children’s mental health. Encourage your child or teen to engage in physical activities they enjoy, which can help release endorphins and improve mood.
Be Involved
Engage with your child’s school life by attending events, parent-teacher meetings, or volunteering. This involvement can help you stay informed about their experiences and provide extra support when needed.
Professional Support is Available
If you notice significant changes in your child’s behavior or mood that concern you, it may be time to seek professional help. Consulting with a mental health professional can provide both your child and your family with the necessary tools and strategies to cope with the challenges ahead.
As parents, we play a fundamental role in supporting our children’s mental health, especially during transitional phases like school in the fall. By understanding the challenges they face and actively providing support, we can help them navigate this journey with greater ease and confidence. Remember: the most important thing we can give our children is our love and support. Together, we can foster resilience and wellbeing as they go through another school year.
For more resources and support regarding mental health, feel free to reach out to us here. You can also give us a call at 412-366-1300 or fill out an online intake to take the first step toward healing. Our doors are always open for you!
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Living generously helps others while benefiting your own mental and spiritual health. Anchorpoint’s “Inspiring Generosity” series tells stories of supporters like you. May these examples inspire you to live generously!
“Now he who supplies seed to the sower and bread for food will also supply and increase your store of seed and will enlarge the harvest of your righteousness. You will be enriched in every way so that you can be generous on every occasion, and through us your generosity will result in thanksgiving to God.” -2 Corinthians 9:10-11 (NIV)
“‘You may not come out of this alive,’ the doctor told me before surgery. When I woke up, the doctor asked me, ‘what are you smiling at?’ ‘I’m here. [I’m alive],’ I said.”
When Bruce Bartlett was a young adult, he was given 50-50 odds of survival from a complicated surgery. It was
one of many health challenges he’s overcome. Looking back, he says, “I recognize how blessed I’ve been.”
Bruce’s life is sprinkled with miraculous moments when the right person was there for him at the right time, including
a perfect-match kidney donation from his brother. “That’s why I don’t play the lottery,” Bruce says. “I feel like I’ve
already won the lottery!” These moments are constant reminders that God exists and plays an active role in his life.
Bruce’s careers in healthcare and medical billing opened doors to pay forward the blessings he’s received. He finds
great fulfillment in being generous. “It’s what God is asking of us,” he contends, “to give to those in need, to help
others, and to be kind to your neighbor.” But he urges: “the most important part is not expecting anything in return.”
From an early age, Bruce wanted to give to others. “I’ve always had that feeling [of wanting to help],” he remembers.
Whether it was sharing a portion of his allowance with his church or fundraising door-to-door for charities as a child,
Bruce aimed to be the first in line to help. It’s a family legacy he inherited from his mom who was always one of the first to help.
As he grew up, Bruce discovered that generosity compounds. “The more you do, the more you want to do,” he learned. And he found the benefits of generosity enriched his own life. “When you give, it comes back ten times over,” he notes. Subsequently, Bruce developed new friendships and met new people through giving, including others who shared his values and passions for giving.
After years of supporting Anchorpoint’s mission as a donor, Bruce recently joined the team in retirement to help expand this important ministry. He values Anchorpoint’s focus on providing direct care to community members and families in need. And he appreciates how much of every dollar goes to support these critical services.
Bruce hopes to pass on the virtue of generosity—to inspire more people to help others by supporting important causes like Anchorpoint’s mission. “When the world seems to be in turmoil,” Bruce asserts, “we need to get back to caring and sharing.”
Check out our blog to read more stories of generosity in our community!
To join the conversation and share your story of generosity, contact Mark Heinbockel at 412-366-1300 ext. 103 or mheinbockel@anchorpoint.org.
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]]>Living generously helps others while benefiting your own mental and spiritual health. Anchorpoint’s “Inspiring Generosity” series tells stories of people like you. May these examples inspire you to live generously!
“In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.” -Matthew 5:16 (NIV)
Generosity brings joy and light to the world, says Joyce Gongaware. “I’m trying to be the light!”
As a child, Joyce learned the value of generosity and that life is bigger than oneself. Her mom and dad routinely brought people in and hosted them in their family home. “Dad took care of people,” Joyce remembers. He lived by the mantras “what’s mine is yours” and “to whom much is given, much is required.”
You don’t need tangible possessions to be generous, Joyce proclaims. She points to her grandparents who weren’t “wealthy” in the traditional sense. But they were very giving in their knowledge—an inspiration for Joyce’s teaching career. Joyce fondly recalls learning the 23rd Psalm of the Bible from her grandparents.
Joyce’s husband, Brian, also learned about generosity from his parents and grandparents. His grandfather was a police officer who served the community. And his dad lived out a calling to meet the needs of the poor—needs of all kinds. From his parents, Brian learned the importance of tithing (i.e., giving a portion) and doing so with humility.
As a financial planner, Brian acknowledges that the world is currently fixed on a deficit mindset. There always seems to be a “lack of” or “not enough” to go around, he says.
In contrast, Brian contends that generosity is rooted in an abundance mindset. It’s the recognition that we already have what we need and then some to share.
Brian was recently on the golf course with a new friend who simply said, “When you get much, you give much.”
Brian and Joyce are pillars of Anchorpoint’s mission and other causes. They pour generously into others from what they have. For example, Joyce gave her teaching talents to Anchorpoint’s tutoring program. Brian served as a Board President of the organization. He’s also a member of Anchorpoint’s Finance Committee and Golf Committee.
“We’re not the originator of the time, talent, and blessings we receive,” Brian notes. “I believe it is our responsibility to take the seeds [we have been given] and multiply [to others].”
Joyce agrees that “we love, because God loved us. We should be generous, because God was generous.”
Check out our blog to read more stories of generosity in our community!
To join the conversation and share your story, contact Mark Heinbockel at 412-366-1300 ext. 103 or mheinbockel@anchorpoint.org.
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Living generously helps others while benefiting your own mental and spiritual health. Anchorpoint’s “Inspiring Generosity” series tells stories of people like you. May these examples inspire you to live generously!
“And do not forget to do good and to share with others, for with such sacrifices God is pleased.” (Hebrews 13:16)
A farmer gathers the first crops of the season. He processes, loads, and sells the first harvest. Then, he gives the full proceeds to his church.
This “give first” mentality inspires Jerry Lynn. His father was a farmer and routinely loaned equipment to other farmers. He did so with the expectation that some of the equipment would be returned broken. It was a meaningful act of generosity, as Jerry recalls. Jerry’s father also gave generously of his time. He served on committees, the local school board, and clubs.
Jerry’s wife, Sylvia, is a past Anchorpoint Board member and teacher. She fondly recollects the generosity of her mother. “She didn’t have a lot of money,” Sylvia notes of her mother. “But she gave lots of her time and talents to the causes she cared about.”
Jerry and Sylvia remember their first experiences with giving during Sunday School offerings. Over the years, they learned that time, talent, and testimony (e.g., advocacy) are also valuable gifts to share.
From a young age, Jerry and Sylvia were instilled with the virtue of generosity.
Their yearnings to be generous grew as they watched the caring acts of others. The couple has carried the value of generosity throughout their lives. They have dedicated themselves to sharing their gifts in many different ways.
Through giving, Jerry and Sylvia have learned more about needs in the world. Their giving has changed and evolved with this new understanding. The couple has also discovered the personal benefits of generosity.
For Sylvia, there’s great satisfaction in giving. “Relationships are formed,” she observes. “It fulfills the human need for community—to be part of something bigger than yourself.” Sylvia gets so much out of being generous that she sometimes jokes: “I give back because I’m selfish!”
Jerry agrees that the giver benefits from being generous. “It’s the realization that I did something positive,” he remarks, “and the feeling of making an impact.” Jerry gets the most satisfaction when he’s able to see or experience the results of his giving.
“We don’t like to admit it,” Jerry says, “but a generous person gets something back.”
To join the conversation and share your story, contact Mark Heinbockel at 412-366-1300 ext. 103 or mheinbockel@anchorpoint.org.
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Living generously helps others while benefiting your own mental and spiritual health. Anchorpoint’s “Inspiring Generosity” series tells stories of people like you. May these examples inspire you to live generously!
“Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with measure you use; it will be measured to you.” (Luke 6:38)
“To whom much is given, much will be required,” Gary Claus recounts. This verse from Scripture (Luke 12:48) is a driving force behind Gary’s desires to give back.
Gary remembers his upbringing from humble beginnings. Growing up in a small, working class town, his basic needs were met. But his family didn’t have much more. In early childhood, he roamed the neighborhood playing with friends. He sometimes crossed paths with a factory worker named John. While on break from his job, John routinely offered Gary half of his donut.
“This is my first memory of generosity,” Gary recalls. Then he reflects on the New Testament lesson of the widow who gave from what little she had (Mark 12:41-44). “John gave what might have been half of his lunch to me, a five- or six-year-old child.”
Gary later experienced how it felt to switch roles, from the recipient to the giver. As a young accountant, he realized he was earning a higher income that his parents. A couple mentors encouraged him to use his resources for others. It wasn’t just his money that mattered, they insisted. His time and talents could be put to good use as well.
So, Gary gave financial gifts to causes that were important to him. He also joined a number of nonprofit Boards, accumulating more than 200 total years of service. He led a fraternal organization of retired employees from his accounting firm. And he became a Sunday School teacher at his church.
“I get a sense of gratification from giving,” he shares. “It’s the understanding that it’s the right thing to do.” As an accountant, Gary’s acts of generosity fulfill his needs for completion and closure. Each time he sends in a check or completes a charitable task, he crosses it off his to-do list.
Generosity also meets his needs for belonging and togetherness. His involvement in different causes gives him opportunities to make valuable connections. And he’s learned new professional skills along the way.
Gary looks back on some of the most meaningful gifts he’s ever received: an honorary degree from his alma mater, a standing ovation from colleagues, and the most precious gift of Christ from his wife, Jo Ann. “I’ve been richly blessed,” he reflects. Because of these blessings, he says, “I’m rich beyond all measure.”
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By Haley Ebersole, Associate Director of Operations
Sometimes, you just need someone to lean on. And sometimes, that someone needs to be a professional who is trained to listen. If you feel like you need a professional to join you on your journey to wellness, Anchorpoint may be the right fit for you. To start your journey, Anchorpoint (as well as other mental health service providers) will require you to complete initial intake paperwork. At Anchorpoint, our intake process can take 10-15 minutes over the phone, or an online intake form is available. We commit to assigning a counselor to each intake within 2 business days of intake completion. Additionally, any client we are unable to serve will receive additional resources to contact.
WHO CAN COMPLETE AN INTAKE?
Anyone 14 years or older
The legal parent/guardian of anyone under the age of 18
NOTE: The legal age of consent for counseling services is 14. Any client who is 14 or older will need to willfully consent to counseling and sign their own intake consent
forms. A guardian can complete the intake, but we must have consent from the client before providing services.
Anchorpoint serves individuals, couples, and families across the Northern Pittsburgh area. If services at our office could be beneficial to you, there are a couple ways to get started. First, you can call during our office hours to complete the intake form with one of our dedicated staff members. We are committed to answering every call to our office from 9:00 am – 5:00 pm so that you have a personal experience tailored to you and a chance to ask any questions. It’s important to keep in mind that the staff members who are completing your intake are not counselors. They want to help you navigate these first
steps, but they are not able to (nor should they) provide you with any advice, interventions, or techniques while
completing your intake with you.
However, not everyone is able to complete the intake over the phone. If you feel more comfortable completing your intake online, you can complete it here. For HIPAA compliance, our office will not ask you any questions through our website that would compromise your protected health information. If you complete the intake online, a staff member from our office will follow up with a phone call for details like your date of birth, your insurance information, and the reason you are seeking services. Generally, our team will reach out to any client who has completed an online intake within 1 business day. Once the intake form is completed and a counselor receives your form, they will contact you personally to schedule your first session.
Most intake forms for counseling services are comprised of three main sections:
Demographics Information:
In this portion, you will provide general client information. Typically, this information includes the name of the client(s), contact information, address, and date of birth. Anchorpoint may ask for other demographic information to track marketing efforts and program impacts such as municipality, where a child goes to school, and how you were referred.
Reason for Referral:
This portion will ask for more information regarding why you would like to become a client. Specificity in this section helps to match each client to their counselor. Of course, this can sometimes be a difficult section to complete, but our staff is trained to handle this portion of the intake form with sensitivity and compassion. Most offices will not require a client to go into an immense amount of detail. They will only ask enough to assess the best counselor to help in each situation. All of Anchorpoint’s counselors are trained in many different techniques, skills, and interests but have found specific areas where they feel called to help.
Insurance Information:
Lastly, if you would like to use an insurance plan for mental health coverage, the staff member completing your intake will need details about your plan: your member ID number, your group number, the name of the primary insurance holder, and a provider services phone number to call your insurance with any questions. So, if you intend to use your insurance, you should have your insurance card nearby to provide all of these details.
When using an insurance plan for services, the cost of your session may not be 100% covered. So, there are three words you should make yourself familiar with if you are looking at using your insurance for any services:
Deductible: An annual amount you agree to pay out of pocket for covered healthcare services before your insurance plan starts to pay.
WHAT INSURANCES DOES ANCHORPOINT ACCEPT?
Aetna | Cigna | Highmark | Medicare | United Healthcare | UPMC
Note: Not all Anchorpoint providers are credentialed in all of these insurances. You will be matched to a counselor who is in-network with your insurance.
Copay: A fixed cost you agree to pay for a covered healthcare service collected at the time of service.
Coinsurance: A percentage of costs you are required to pay for covered healthcare services under your plan. Typically, coinsurance payments will go into effect after you have met your deductible.
So, what does all of that mean? Each insurance company designates an allowed “cost per session” that is negotiated between every practice and the insurance company. Your insurance company will cover that cost for services at a percentage anywhere from 0%-100%. You just need to know how much your specific plan will cover.
Example:
- You have an “ABCD” insurance plan with a $2,500 deductible with a 20% coinsurance.
- ABCD has contracted with a provider at an allowable cost of $100 per session. This prevents providers/practices from charging astronomical amounts to recoup insurance payments.
- You have not yet met your $2,500 deductible for this year and you want to become a client with that provider.
- Your ABCD insurance will tell you that you are responsible for $100 for every session you attend until you have spent $2,500 out of your own pocket.
- Once that amount is met, this is where the coinsurance amount comes in. You have a 20% coinsurance, so now you are responsible for 20% of that original allowable cost.
- You have met your deductible and now will only be responsible for $20 per session until your insurance plan is renewed at the end of your plan year.
- After 1 year, your deductible will reset and you are again responsible for the $100 per session until meeting it again.
Anchorpoint does not accept any form of Medicaid insurance. If you are someone who does not have insurance, we offer an affordable Sliding Scale option. In an attempt to alleviate financial burdens, the price for service is based off of your annual household income. All of our fees are based on the income eligibility guidelines used by the National School Lunch Program for free and reduced cost lunches.
Taking the first step to counseling can feel intimidating. Finding the right fit for you can seem like a never-ending road at times. Anchorpoint strives to remove these feelings through our intake process. We want to be the people you lean on when it feels too hard to stand on your own. If you or someone you know is in need of outpatient mental health services, please give our office a call at 412-366-1300 or fill out an intake here.
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By Danny Churchill, LCSW
Social anxiety has run rampant in recent years. The COVID-19 pandemic made things like virtual meetings, working from home, and online classes the norm when they previously had not been utilized all that much. When such a significant emphasis is put on staying home, a fear of what is outside develops. When told that being around others is not safe, a fear of people develops. This appears to be what has happened in the years since COVID first appeared. So, let’s talk about how to address this amplified anxiety.
What is social anxiety and why has it gotten so much worse?
According to the National Institute of Mental Health (NIMH), social anxiety disorder is “characterized by persistent fear of one or more social or performance situations in which the person is exposed to unfamiliar people or to possible scrutiny by others.” It is estimated that around 12% of people fit the criteria for social anxiety disorder. These social or performance situations can be a variety of different things, such as having to give a presentation at work or going to the grocery store. Social anxiety can be debilitating to the point where these situations are avoided entirely. It can result in things like job loss or severe isolation.
Social anxiety can also be closely associated with low self-esteem and come about as a result of traumatic experiences. In light of the recent pandemic, a strong emphasis was placed on staying home for an indefinite period of time. This made it seem as though the outside world was unsafe. While managing social anxiety can feel like a fruitless endeavor at times, there are steps that can be taken to get it under better control.
What steps can we take to manage social anxiety?
Social anxiety can be better managed through addressing three different areas: thoughts, behaviors, and feelings.
Thoughts
Cognitive-behavioral therapy (CBT) can be used to work on dysfunctions in each of these areas, but this blog will look specifically at how CBT can be useful in terms of negative thinking patterns that manifest in social anxiety. One particular intervention used by therapists to help clients challenge negative thoughts is “finding the evidence.” This challenges someone to look at the evidence for and against a particular negative thought. In many cases, there is overwhelming evidence against a negative thought as opposed to the little evidence for it.
Behaviors
As far as managing behaviors, exposure therapy has been effective in combating social anxiety. Exposure therapy uses techniques that allow someone to slowly expose themselves to aspects of an anxiety-provoking situation. Often the approach that is used is gradual exposure. If giving speeches is something that elicits significant anxiety, a gradual exposure approach may have someone start by simply writing a speech and then reading the speech to themselves. The next step could be to recite the speech to their reflection in the mirror followed by giving the speech to a trusted friend or family member. This approach allows someone to slowly work through the anxiety that a certain situation evokes without “flooding the system.”
Feelings
To address the feelings component of social anxiety, self-compassion is important. Social anxiety is debilitating and isolating. It’s so easy to pile shame on top of guilt that may be experienced over avoiding social situations, especially when those situations are important to those you care about. This can make tackling the challenges that social anxiety presents that much harder. Engaging in practices like writing out positive affirmations and placing them around the house is a way of practicing self-compassion. Being kinder to yourself is a major step in battling anxiety.
All of these steps are just scratching the surface of what can be done to alleviate anxiety, social or otherwise. You can find a longer list of specific tips here.
If you are struggling with anxiety and think that one-on-one CBT could really help you, don’t hesitate in reaching out to us at Anchorpoint. You can fill out an online intake here, or give us a call at 412-366-1300. Our counselors are always here to support you on our healing journey!
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]]>HOW TO SUPPORT SOMEONE DEALING WITH GRIEF
By Ashley Whitaker, NCC
Grief is inevitable. It is something everyone will experience at one point or another. It is the only guarantee in life, yet the topic is typically taboo and uncomfortable for most. Often times, it’s treated like a problem to be solved, as if there’s something that can be said or done to make it all magically go away.
When someone responds to grief by withdrawing or being exceptionally sad for what others deem a long period of time, they are treated as if there is something wrong with them. We’ve all heard the classic responses: “They wouldn’t want you to be
sad,” “they’re in a better place now,” “at least you had them for as long as you did,” and several other unhelpful phrases that fill space but do not fix someone’s grief.
The harsh reality of grief is this: it will never go away, it can never be fixed, and there is nothing anyone can do to make it better. Megan Devine, author of It’s Ok That You’re Not Ok, writes: “There’s nothing wrong with grief. It’s a natural extension of love. It’s a healthy and sane response to loss.”
Instead of viewing grief as a solvable problem, try viewing it as an experience in need of support.
Support is generally offered to those grieving in the immediate days and weeks following a death. Then, eventually, people return to their normal lives. The support slowly fades away. Those grieving go on to continue adjusting to this new normal. They cannot just return to their “regular lives” because those regular lives are no more. Their life and who they
A THERAPIST’S TIP:
Don’t take things personally. The person grieving may ignore calls/texts, cancel last minute, or leave early. Emotions are high and often fluctuate. What maybe felt good when the plans were made may no longer feel good. Perhaps the griever wants alone time. Maybe the event they’ve committed to ended up being too much once they arrived. That’s okay. There are a number of reasons a grieving person may decide for or against social engagement. Don’t let this be a deterrent from continuing to reach out and let them know they have support when they are ready for it.
Listening is the best thing anyone can offer to someone grieving.
Generally, it’s difficult for people to just listen to problems without trying to fix them. Everyone wants to provide advice, find a solution, and be the fixer of an unfixable problem. Listening without trying to relate, compare, or fix is more helpful than most even realize. Additionally, saying the deceased’s name and sharing memories also goes a long way. People typically avoid saying the name of the person who died or talking about them in fear of upsetting the griever. The griever, however, often want people to talk about their person. They don’t always want to be the one initiating the conversation because then it feels like they’re the only one keeping their memory alive. Speaking about the person who died to the griever isn’t going to suddenly remind them that they’re sad and they lost someone beloved – they’re already always thinking about the person, whether someone brings them up or not. Knowing they aren’t alone in missing or remembering is super helpful.
It’s natural to want to help someone who is hurt and attempt to make their pain go away.
If you’ve lost a partner and could use some support, check out one of our grief groups for spousal loss. You can also fill out an online intake here or give us a call at 412-366-1300. We’re here to help, however we can.
The post Coping with Grieving appeared first on Anchorpoint Counseling Ministry.
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