Counseling Center at Cinco Ranch
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By: Carey Robey, MS, LPC Intern Spring Cleaning Can Help with Anxiety and Stress Relief Looking to find anxiety and stress relief during these times? Have you been procrastinating on doing your spring cleaning? If you have not already partaken in this annual purge, now may be a good time! It seems like many people […]
Looking to find anxiety and stress relief during these times? Have you been procrastinating on doing your spring cleaning? If you have not already partaken in this annual purge, now may be a good time! It seems like many people have taken advantage of their extra time at home working on organizing and cleaning out. If you haven’t, keep reading on how this can help you ease stress and increase self-care and healthy habits. Taking some time to tend to the clutter in your life is a great way to ease some unnecessary anxiety.
There are many benefits to cleaning out your home. Our living spaces should be our own personal oasis; having a clean home can reduce stress, improve sleep, and make us more productive! The physical act of cleaning can be a great way to de-stress and to turn your mind off for a bit. We can distract ourselves for a little while focusing on mindless tasks such as cleaning dishes or wiping down counters, or distract yourself by cleaning out a junk drawer, closet, or pantry.
Cleaning can also be good for your physical health; for example, regularly cleaning and tidying your home can reduce dust and other triggers for your allergies. Cleaning can also lead to feelings of accomplishment; though you might not always enjoy actually completing the task of de-cluttering or cleaning, that feeling of satisfaction afterward makes the chore totally worth it. Keeping things cleaner can also encourage you to engage in other positive habits, such as better sleep hygiene, healthy eating, and self-care.
It may be a good time to consider cleaning out some of that internal clutter while you’re at it. Often, we need to let go of other things that are affecting our mental health. Consider reevaluating toxic relationships, unhealthy coping skills, and negative thinking patterns. Many times, we get stuck in our bad habits and forget that there is something we can do about it. Take some time for yourself and consider what other things may need moving on with.
Are you still talking to that person in your life who always bring you down or engaging in activities that may provide short-term relief, but in actuality, are not really alleviating your stress and anxiety? This is a great time to check those habits and chuck them if necessary; pick up something new and healthy instead. Spring cleaning does not have to be just about the items in your closet or garage. Make sure that you are doing away with negativity in all aspects of your life. Do some weeding so that you can blossom! 
Though we often hear about “Spring” cleaning, it is important that we are consistently checking with ourselves if there are things we can weed out, whether it be those clothes you haven’t worn in five years, or that one coping skill that you know is not good for you – don’t be afraid to let go. This is a huge part of self-care and you deserve to have a clutter-free life. I hope that you find this will reduce your stress and anxiety and provide a tranquil space and peace of mind. Stay safe and happy cleaning!
If you are ready to find relief from anxiety and stress for yourself or your child or teen, the therapists at The Center at Cinco Ranch can help! We provide therapy to people of all ages. To begin counseling in Katy, TX, follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer treatment for anxiety for adults, teens, and kids. We also offer counseling services in other areas including trauma counseling, counseling for kids, counseling for young adults, teen counseling, couples counseling, eating disorder treatment, depression treatment, men’s issues, women’s issues, family therapy, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Counseling Center today!
By: Jessica Johns-Green, LPC Depression affects millions of people. If you are struggling with depression, you are not alone. It is estimated that over 17 million people in the US have had at least one major depressive episode https://www.nimh.nih.gov/health/statistics/major-depression.shtml. Depression is treatable with self care, medication, counseling or a combination of these. Here’s a look […]
Depression affects millions of people. If you are struggling with depression, you are not alone. It is estimated that over 17 million people in the US have had at least one major depressive episode https://www.nimh.nih.gov/health/statistics/major-depression.shtml. Depression is treatable with self care, medication, counseling or a combination of these. Here’s a look at what depression is and two things to start doing that can help your healing.
Depression, also called major depressive disorder, is characterized by sadness, low mood and lack of interest in things. But depression is not just being sad. Depression is longer lasting and has a more profound effect on daily life. Commonly, people struggling with depression express feelings of hopelessness. Depression can affect your ability to work, maintain relationships and engage in self-care. Some common characteristics of depression include: 
Depression is thought to be caused by a combination of things. There may be biological factors – how systems in the physical body work – that make someone more prone to depression. Social factors – our relationships, our family backgrounds and our place in the world around us – can trigger depression or make recovery from depression more difficult. Our unique personalities – the psychological strengths and challenges we bring, such as how we typically think and how we respond to situations and challenges. (Read more about depression, symptoms and treatment here https://www.psychiatry.org/patients-families/depression/what-is-depression).
Depression can make you feel like it’s impossible to feel better. It can make you feel like you are powerless to ever be any different than you feel now. Depression treatment can include medication, therapy and self care. The American Psychiatric Association estimates that 80% of people who seek treatment eventually feel better. Although the recovery process may take months, it is worth it.
Counseling for depression will often begin with an inventory of your symptoms and a history of your experience with depression. Although every person is different, depression therapy will usually highlight ways of thinking, general attitudes or even deep rooted beliefs that are widespread and common among depressed people.
Depression seems to force us to think of things in an all-or-nothing way. We can see no hope or good in things that once made us feel happy. We see ourselves as worthless, useless, powerless. While depressive thinking isn’t our ‘fault’, and you are not to blame if you notice your mind going that direction, there is often great benefit in challenging depressive thinking.
When depression grabs hold it can be difficult to see things in the way we do when we’re not depressed. You can start working towards a better mood now by doing this simple task.
Look for two things everyday:
To be most effective with this exercise, write down one achievement and something you feel grateful for. On a scale of 1-10 (with 1 being low) rate each one. Rating it on a scale allows us to practice being less ‘all-or-nothing’ in our thinking. Instead of thinking, ‘I didn’t do enough, it doesn’t count’, the rating system allows us to appreciate that some things deserve credit, even if they aren’t up to the same standard as when we are feeling well.
Challenging yourself to find an achievement provides a basis to question the feelings of worthlessness and uselessness that fuel depression. Looking for something to be grateful for doesn’t mean that we are ungrateful when suffering from depression. But it does provide a tool to practice healthier styles of thinking by actively looking for something we possibly didn’t notice when depression is narrowing our attention.
Ready to try?
It’s a small task, it’s simple, but internally it’s almost like you are asking yourself to step outside of depression for a moment. And that can be so tough. Be ok to not do it well. Don’t punish yourself for not doing it everyday. it might feel like you don’t push yourself enough, and that if you were better you wouldn’t be having this problem. But the truth is, criticizing yourself won’t help.
What is your definition of an achievement? On some days, depression means that just getting up to brush your teeth can be a big achievement. On other days, you might do a lot, but not feel achievement. Are there other things you’ve not noticed before? Use the activity as a tool to break the cycle of depressive thinking.
When possible, add in activities, plans that could help encourage feelings of gratitude or achievement. They don’t have to be big. Take time for yourself in some way. A moment to appreciate something in the world, even if it’s not perfect.
Depression is difficult, and even if this exercise isn’t for you, help is available. Our skilled therapists will work with you to develop a treatment plan specifically for your needs. If you think you have depression, seek help. If you or someone you know is at risk of harming themselves or others, phone 911 immediately. Here at the Counseling Center at Cinco Ranch, our therapists are ready to help. Contact us to arrange a session with a licensed counselor or supervised intern.
Here at The Counseling Center at Cinco Ranch we offer depression treatment for adults, teens, and kids. We also offer counseling services in other areas including anxiety treatment, trauma counseling, family therapy, counseling for kids, counseling for young adults, teen counseling, couples counseling, eating disorder treatment, men’s issues, women’s issues and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Counseling Center today!
By: Melissa Barton, MA, LPC-S Everyone experiences anxiety from time to time, but there are times where it can feel hard to manage. The symptoms of anxiety may get overwhelming. Feelings, thoughts, or physical symptoms are the main ways that anxiety can rear its head. Feelings can include stress, nervousness, worry, and irritability. Thoughts tend […]
Everyone experiences anxiety from time to time, but there are times where it can feel hard to manage. The symptoms of anxiety may get overwhelming. Feelings, thoughts, or physical symptoms are the main ways that anxiety can rear its head. Feelings can include stress, nervousness, worry, and irritability. Thoughts tend to be negative. Some physical symptoms of anxiety are muscle tension, trouble sleeping, and raised heart rate.
One population that is frequently affected by anxiety is adolescents. The adolescent brain is still developing, and managing the symptoms of anxiety can be hard. This can make it more difficult to deal with daily stressors such as school and family or peer conflict. Environmental issues, including the COVID-19 pandemic, also affect adolescents, and can increase their anxiety.
“Adolescents who are dealing with anxiety may have trouble with school performance, struggle socially, or even engage in risky behaviors, like abusing drugs or alcohol. “
At any given time in the United States, 25.1% of teens ages 13-18 deal with anxiety disorders, according to the Anxiety and Depression Association of America (https://adaa.org/about-adaa/press-room/facts-statistics). This may seem like a high percentage, and can be concerning for families. Parents who see their teen suffering from anxiety may feel helpless or anxious themselves.
Recently, the world as we know it has changed. Parents are working from home. Teenagers are engaging in online learning. Many people, particularly the young, feel isolated. Mental health issues, including anxiety, can increase due to the current state of affairs. Although stress is high and risk factors are present, there is hope. Parents can provide support for their teens who are suffering from anxiety, whether it is during a crisis, or during day to day life.
The value of feeling heard, especially for a teenager, is often underestimated. The simple act of allowing your child to talk to you freely is so important. Forcing teens to talk is not beneficial, but creating a comfortable space, free of judgment, where teens feel safe to share, can have a positive effect.
Assure your teen that it is normal to feel anxious at times, especially when there are stressors present. Acknowledge the feeling without dismissing it. It can be helpful for teens to know that you experience struggles and anxiety at times also. Brainstorm ideas together on how to manage the feelings. Some ideas may include talking it out, journaling, practicing yoga, taking walks, and enjoying time with family or pets.
Electronics including phones, tablets, computers, and video games can be easy escapes from stress, but too much screen time can cause disconnection and irritability. Social media can also be a source of stress for adolescents. Taking scheduled breaks from electronics to relax, spend time with family, or focus on other projects may help to decrease overall anxiety.
Anxiety can be made worse when we do not take care of our minds and bodies. It is helpful to get enough quality sleep, eat healthy foods, drink water, get exercise, and connect emotionally with others. No one is perfect, but striving to practice healthy habits as parents, and encourage them in teens can help decrease anxiety.
Although parents can support their children by listening, validating, and setting boundaries, professional help may also be essential. Trained professional counselors who have experience working with teens and teen mental health issues can assist in processing the causes of anxiety, and can educate on mental health in general. Therapists also assist teens in building healthy coping skills.
Cognitive-Behavioral Therapy and Family Counseling can help adolescents and their families find relief from anxiety and its symptoms. The therapists at the Counseling Center at Cinco Ranch are trained in working with teens, families, and the mental health issues that may arise for this population.
There is hope! Many people find relief and build coping skills that can last a lifetime when they seek out professional help. Please do not hesitate to reach out today and call for help!
Our counseling services at The Counseling Center at Cinco Ranch include counseling for children and adolescents dealing with depression, self-injury, and school issues. We also provide services for family therapy, counseling for young adults, trauma counseling, anxiety treatment, couples counseling, eating disorder treatment, depression treatment, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Center today!
By: Jessica Johns- Green, LPC There is no doubt that Covid-19 is affecting everyone. Whether you are working from home, adjusting to the kids being home from school, or just fed up with the disruption, Covid-19 https://www.who.int/emergencies/diseases/novel-coronavirus-2019 is affecting close to everyone in Texas right now. Covid-19 has many of us thinking about how to […]
There is no doubt that Covid-19 is affecting everyone. Whether you are working from home, adjusting to the kids being home from school, or just fed up with the disruption, Covid-19 https://www.who.int/emergencies/diseases/novel-coronavirus-2019 is affecting close to everyone in Texas right now. Covid-19 has many of us thinking about how to protect our physical health against the virus. But with wide ranging shut downs and social distancing across the globe, our attention can also turn to what we’ll face next – when this virus is gone. It remains to be seen how Covid-19 will affect us in the longer term, but one area where we may notice it’s effects is in our mental health.
Although Covid-19 itself is a respiratory illness, the disruption to daily routines may be having profound effects on mental health. Aside from the physical danger of the virus itself, the strain of being on alert for potentially infectious situations throughout the day can take a toll. Many have lost jobs or in danger of losing jobs. The consequences of the virus and the measures taken to stop it may feel overwhelming, infuriating or traumatic. While there is no way to predict who will be affected and in what way, there are some issues that might make our mental health more vulnerable when life changes.
Fears of the virus or dealing with closures and restrictions might be fueling anxiety, even for people who have never had anxiety issues before. Or you might be someone who previously felt more in control of their symptoms and now is experiencing problems again. Threat centers in our brains often respond to triggers that feel the same in some way to past anxiety triggers.
Survival tip: Actively plan to cope with your anxiety during this time. Take time for physical activity, deep breathing and relaxation. Resist the temptation to hide from the source of your worries. If needed, write down your worries. Are they realistic? Generally, when we are suffering with anxiety we overestimate the likelihood that the worst case scenario will happen. We are usually underestimating our own abilities to cope. Use imagery to practice imagining how you would cope. Practicing to relax will also help in coping with anxiety. Try this progressive muscle relaxation at home https://www.youtube.com/watch?v=1nZEdqcGVzo
2) Pre-existing or Past DepressionCurrent advice to remain at home and away from others has the potential to feed into depressive symptoms. Work and/or daily routines where we can feel a little challenged and somewhat successful each day are essential to fight depression. If you are left without these things now, it may be a high risk time for depression to grab a foothold.
Survival tip: Although your normal routine might be disrupted, you can still make small goals and plan your day in a way that will give the same benefits. Make a special effort to connect with friends, family or co-workers via text, phone, email or video calls. If needed, seek a counselor. Many are offering sessions via video or phone, including us at the Counseling Center of Cinco Ranch.
If you have been struggling with substance use in the past or not, you may be finding your alcohol or drug intake is increasing. Escaping feelings, numbing, calming and even trying to not be bored are all common reasons to drink or use drugs. Staying healthy and happy takes a plan.
Survival tip: Don’t go through it alone. Reach out to supportive people and talk about what you’ve been dealing with. Plan for success. Remove the temptation and find something else to put in it’s place. To find an Alcoholics Anonymous near you, https://www.aa.org/pages/en_US/find-aa-resources
For some people, being out of work or school means they will be at risk of abuse from a partner or family member. Heightened tensions that come with financial worries or other stressors also raise the risk level in some families. Abusers come from all walks of life. So if you feel you may be at risk, take action.
Survival tip: Phone 911 if you or someone else is in danger. Leave if possible, but if not, make a safety plan-how will you be best prepared to survive the next time your abuser attacks. Make a plan for how to escape and where to get help, if needed. For further advice call the Domestic Violence Hotline 1-800-799-SAFE (7233) or visit https://www.thehotline.org/help/
Many are at home for long periods of time, which can mean facing relationship problems head on. Work and school often give relief from conflicts at home. Some issues might feel ignored or just simmering until recently. With social distancing from friends, family tensions might feel at an all time high. Past hurts and unresolved disagreements can bubble up.
Survival tip: Practice communicating – listening, as well as, talking. Therapy is available during this time, so getting professional input is a helpful option.
First, protect your physical health. Get enough sleep, but not too much. Eat a nutritious diet and take any medication your doctor has prescribed. Follow hygiene advice from the CDC and WHO 
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
Second, for your mental well-being: Stay active and keep in contact with supportive networks and friends. Set small goals and make time to do them. Find a way to feel calm for at least a short time each day. Try to reconnect with things you enjoy, but have not had time to do.
If you are struggling during this time and feeling overwhelmed, you don’t have to struggle alone. We can all need some extra help from time to time, and that’s what therapy can provide. If your mood is becoming too much during the current Covid-19 outbreak, there is no need to wait for government advice to change before you can start feeling better. At the Counseling Center at Cinco Ranch, we are offering TeleHealth (secure video sessions) at a temporarily reduced price. To find out more, read about our therapists or book your session, click here.
Our counseling services at The Counseling Center at Cinco Ranch include trauma counseling, couples counseling, family therapy, eating disorder treatment, counseling for young adults, counseling for teens, counseling for kids, depression treatment, anxiety treatment, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Center today!
By: Janelle Schlueter, MS, LPC Intern What is trauma? Have you ever experienced a significant loss, chronic illness, divorce, abuse (sexual, physical, emotional, and/or verbal), serious car accident, natural disaster, military service, or any other event that you found to be significantly distressing? These are all considered traumas. Understanding what trauma is, and how it […]
What is trauma? Have you ever experienced a significant loss, chronic illness, divorce, abuse (sexual, physical, emotional, and/or verbal), serious car accident, natural disaster, military service, or any other event that you found to be significantly distressing? These are all considered traumas. Understanding what trauma is, and how it affects the mind and the body can be complicated to say the least.
If you have recently had a traumatic experience or still think about past traumas and experience strong reactions to those memories, you likely have unprocessed trauma. One thing to remember: you are worthy of living a life of peace!
How do you even begin to heal from trauma? First, everyone processes and recovers from trauma differently. However, you can begin to bring a sense of peace to your life by practicing these 5 tips to heal from past trauma.
Were you involved in a car accident and are now scared to drive? Did you have a serious illness and now find yourself panicking over mild symptoms? Were you in the military and now find yourself jumping at loud noises? Have you experienced an unhealthy relationship and break-up and now notice unhealthy relationship patterns?
It is vital to know how the trauma you have experienced has altered your life in order to move forward. It is common to not be able to identify the specific way that a trauma has altered you. You can ask a close friend, family member, or therapist to help you identify the specific ways the traumatic experience has altered your life.
Identifying a physically and emotionally safe place is crucial to healing from trauma. It is impossible to heal from trauma if you do not believe you are physically and emotionally safe. This means surround yourself with calming noises, decorations, calming scents, and emotionally healthy people.
One thing to remember with trauma is that it creates anxiety. I always tell my clients “if you see clutter, you feel clutter.” Take the time to organize the stack of mail on the counter, put away the 20 children or dog toys from the floor, wash a load of laundry from the overflowing hamper, and make sure your bedroom is as clutter-free as possible.
When healing from a trauma it is easy to forget one of the most important aspects of maintaining good mental health – self-care. Self-care is any activity that you do to increase the quality of your emotional, physical, and mental health.
Self-care includes, but is not limited to:
There is a blog on our site about self-care and when to notice that you need more! Please click on the link to read https://cincoranchcounseling.com/5-signs-you-need-to-practice-more-self-care/
It is easy for people to compare their lives to others, especially with the increase in social media use. Keep in mind – the whole story is NEVER on social media. People want to share the positive in their life on social media by leaving the ‘bad’ parts out.
Every experience is unique, especially traumatic experiences. While two people could experience the same event, both will respond differently. There is no right or wrong way to respond to any event, especially with trauma. Avoid comparing your situation with others, such as the negative thoughts of “It wasn’t as bad as (Jane Doe), they had it much worse.”
Criticizing yourself for how quickly you recover from traumatic symptoms is unhealthy and harmful. Experiencing guilt or shame from the event or how you handled your recovery is also unhealthy and harmful.
Most importantly, do not allow ANYONE to compare or criticize you – that includes yourself!
If you are struggling with trauma, ask for help from a therapist. Therapy helps you heal from trauma by noting how the event has altered you. The therapist can also help to identify and encourage healthy thinking and behaviors. The therapist can help you identify healthy support systems and encourage healthy communication so you can identify your needs.
When treating trauma with counseling, make sure you find a therapist you are comfortable with and who has experience in treating trauma. While there are lots of different treatments for trauma, the most effective tool available will always be the therapeutic relationship. If you can find a therapist you trust, you are well on your way to healing from trauma.
Our therapists at the Counseling Center can help you on this journey.
Please contact our office to discuss your therapy needs or arrange an initial consultation with Janelle.
Our counseling services at The Counseling Center at Cinco Ranch include couples counseling, counseling for young adults, counseling for teens, family therapy, counseling for kids, depression treatment, anxiety treatment, eating disorder treatment, group counseling, and trauma counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Center today!
By: Cheri Locke, MA, LPC Self-care can be complicated. Anyone can tell you to do it, but only you can give the gift of self-care to yourself. I often hear clients say that they are not exactly sure what self-care means to them. Self-care is a mindful, intentional act of paying attention to yourself. Also, […]
Self-care can be complicated. Anyone can tell you to do it, but only you can give the gift of self-care to yourself. I often hear clients say that they are not exactly sure what self-care means to them. Self-care is a mindful, intentional act of paying attention to yourself. Also, self-care looks different to every individual. First, you need to recognize that you are worthy of caring for yourself as you do others.
So how do you do this? By noticing the signs that you need to be taking better care of yourself.
If any seem familiar to you, it is time for you to make more time for yourself. 
Do you have increased irritability? Do you feel on edge or seem to fluctuate easily between feeling sad or angry? When you are not taking care of yourself, or feel that you are unimportant, it can lead to increased irritability. Not taking the time for yourself can also leave your personal and professional relationships affected.
Do you get headaches, a sore or stiff neck, dizziness, shortness of breath, or abdominal pain? Sometimes physical symptoms can be a good indicator that you are not taking proper care of yourself. Although any physical symptom should be discussed with your medical provider, being aware of your body can help you be more mindful about taking better care of yourself.
Do you feel down or like you have a black cloud hanging over your head? Sometimes we feel sad; however, these feelings can snowball into feelings of worthlessness and depression. At times during depression, people report barely being able to get out of bed or brush their teeth. Yes, brushing your teeth can be a form of self-care. While self-care will not cure depression, it can help lessen some of the symptoms. If you feel like you suffer from depression, it is important to reach out to a mental health professional for help.
Do you feel detached from others or like socializing just takes all of your energy? When you are not caring for yourself or if you feel you do not deserve to care for yourself, isolation seems almost natural. When you feel unworthy as a person, you feel unworthy of enjoying other aspects of life. You may even completely detach from friends and family.
Do you feel run down? Do you find that you are battling a cold regularly? We all lead busy lives and sometimes we forget to eat right or sleep enough. When we aren’t properly caring for ourselves, our immune system and health can take a hit.
Basic self-care includes proper nutrition, hygiene, and sleep. But what else can you do for yourself? Self-care will be different for every individual. While some people may enjoy exercise and music, others may enjoy reading a book and a hot bath. What is important about self-care, is to be mindful about taking care of yourself and recognizing that you deserve to be taken care of.
I have many clients who have struggled to find self-care strategies that work for them. My advice is to try different things until you find something that makes you feel re-energized and at peace. If you have trouble on where to begin, ask others what they do or Amazon has self-care subscription packages that can at least help you try different things. Keep trying until you find something that feels good for you. Self-care is all about taking the time and trying!
If you are having difficulty practicing self-care in your life and would like some help, please contact The Counseling Center at Cinco Ranch in Katy, TX. Our therapists would me more that happy to discuss with you how we may be able to help.
Our counseling services include depression treatment, anxiety treatment, eating disorder treatment, trauma counseling, family therapy, counseling for kids, counseling for teens, counseling for young adults, couples counseling, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Center today!
By: Denise Servin, M. Ed., LPC Intern Self-esteem is a tricky thing. It can help you get through some tough times. But, typically tough times can cause your level of self-esteem to drop. Overall, women tend to have lower self-esteem than men. It can be especially difficult for women to maintain a healthy level of […]
Self-esteem is a tricky thing. It can help you get through some tough times. But, typically tough times can cause your level of self-esteem to drop. Overall, women tend to have lower self-esteem than men. It can be especially difficult for women to maintain a healthy level of self-esteem. Keeping up with all of the pressures from society to not only do everything, but to do it better is a struggle. The myth of women “having it all” often leads to feelings of competition and decreased self-esteem.
Low self-esteem may seem like it shouldn’t be high on your list of things to worry about. But, it can lead to an overall loss of interest in the things you were once passionate about and unhappiness with life. Hence, having low self-esteem can also make it harder to get back up again after a set-back. This is especially true if these feelings last for a long time. More serious effects of low self-esteem include increased anxiety, depression, and eating disorder-related behaviors.
I feel like my self-esteem has definitely taken some hits lately. Maybe it’s never really been as high as I would like it to be. What can I do?
Are you starting to feel hopeless or helpless about the direction of your life? Do you have trouble taking credit for anything good you accomplish? Do you ever feel like every last detail has to be perfect, or there’s no point in even trying? Maybe you just don’t like yourself at all anymore and you don’t believe anyone else could like you either. Counseling can help with low self-esteem in many ways. Working with a therapist can help you get to know your true self, learn about boundaries, and increase your self-respect.
Increasing your self-esteem with the help of a therapist is not easy. It’s hard work. But, it’s worth it. The benefits of increasing your self-esteem include positive changes in the way you value yourself, an increase in seeking positive, healthy relationships, and healthier ways to cope with the challenges of life. Our therapists at the Counseling Center can help you on this journey.
Please contact our office to discuss your therapy needs or arrange an initial consultation with Denise.
The Counseling Center at Cinco Ranch in Katy, TX, offers counseling services to help you increase your self-esteem. We also offer other counseling services including: trauma counseling, depression treatment, eating disorder treatment, counseling for anxiety, family counseling, counseling for kids, counseling for teens, counseling for young adults, and couples counseling. Our therapists regularly post helpful information on a variety of mental health topics. Stay tuned for the next blog! To learn more about our therapists and our counseling services, please reach out to the Center today!
By: Carey Robey, MS, LPC Intern Are you concerned about the amount of time your child spends on social media? Do you think about its impacts? In today’s day and age, social media use is abundant. With improvements in technology and increased access, kids are spending more and more time glued to their phones. Social […]
Are you concerned about the amount of time your child spends on social media? Do you think about its impacts? In today’s day and age, social media use is abundant. With improvements in technology and increased access, kids are spending more and more time glued to their phones.
Social media can have its pros. Kids report being inspired by things like art and music, appreciate the ability to talk with others from far away, and are more engaged in current events. However, social media also has its cons. It can lead to decreased mental health and symptoms of depression and anxiety, low self-esteem, and increased exposure to substance use.
Kids are spending more and more time on their phones.
Why don’t I look like that? Why isn’t my life like that?
Depression, anxiety, and low self-esteem are a few of the known effects social media has on mental health. With platforms like Instagram and Snapchat, it is easy to idolize the experiences of those we see on our tiny screens. However, many often forget that the content portrayed is glamorized and curated. It is not a true reflection of reality and daily life. In therapy, individuals mention that they feel inferior or inadequate due to what they see on social media.
Why don’t I look like that? Why isn’t my life like that? These are just a couple of questions of the many that people ask themselves daily. Social media heavily influences the way people see themselves. This leads to a decrease in their self-esteem. Many are in a perpetual loop of comparing themselves to others and constantly seeking approval through likes and views.
When not getting this approval, they report feeling not good enough or even worthless. This can often lead to feelings of depression and anxiety. Many state feeling isolated when they see others doing activities on social media that they are not engaged in or have not been invited to. They report having feelings of “FOMO”- fear of missing out- and seek to experience whatever it is they feel they are missing. This feeling of wanting to belong and fit in can at times lead to engagement in risky behaviors
Along with the risks of kids experiencing negative feelings such as inferiority and isolation, they are becoming more exposed to negative behaviors. These behaviors include underage drinking and illicit drug use. Seeing drug and alcohol use on social media has many feeling curious and even at times pressured to experiment themselves.
Kids can be desensitized to the dangers of drugs and alcohol. They often see a glamorized version of substance use, whether it be celebrities posting or their fellow peers at a party. They are willing to make risky choices in order to fit in to what they perceive as the status quo. Social media can also drive teens to drugs and alcohol through self-medicating. These feelings of depression and anxiety associated with low self-esteem and social comparison has kids seeking to find comfort. Teens especially are at risk to replacing healthy coping skills with substance use to manage their unhappiness and difficult feelings.
A simple talk with your child should not be underestimated. Ask them about their experiences on social media and their feelings about what they see. Talk to them about how those we see on social media are typically putting their best out there, and it is not always a true reflection of reality. At the Counseling Center at Cinco Ranch, we offer Middle School and High School group sessions where we process and reflect on these topics.
Restricting your child from social media entirely may be unrealistic; however, having open and honest communication and placing some restrictions on the amount of time they are on social media can be helpful. These measures could decrease their chances of falling into unhealthy thinking patterns and help them maintain a more positive mindset and better mental health.
Our therapists at the Counseling Center can help you. Please contact our office to discuss your therapy needs or arrange an initial consultation with Carey.
By: Jessica Johns-Green, LPC Unhealthy relationships with food and eating disorders are prevalent in our society. Mental health issues are also prevalent in our society with over 40 million adults diagnosed with anxiety every year. So have you ever wondered if you use food for comfort and to just deal? You’re driving home after a […]
Unhealthy relationships with food and eating disorders are prevalent in our society. Mental health issues are also prevalent in our society with over 40 million adults diagnosed with anxiety every year. So have you ever wondered if you use food for comfort and to just deal?
You’re driving home after a stressful day. On your way, you mull over the events of the day. The things that made you worried or angry. As you approach home, your mind becomes set on a big bowl of ice cream. Maybe two bowls.
I’m stressed. I’ll have a bowl of ice cream. Maybe two.
Ever been there? If so, this is typically a sign you are using food to cope with emotions. It makes you feel better to enjoy ice cream rather than think about the conflicts of the day. Ice cream reminds you of happy times, and for just a moment when you’re digging into your bowl, you forget.
When life feels unmanageable, we often use food as a tool to distract us, or soothe us, or sometimes even both.
Food and emotion are linked; however, not always in a negative way. People in every culture use food to celebrate, be near loved ones, feel comfort and mark big occasions. But for many people, the relationship with food can be difficult, and even destructive. Destructive relationships with food can often lead to eating disorders.
It can be challenging to identify eating disorders and other types of problematic food behaviors because they take many shapes. Some examples include under-eating, overeating, or a combination of both. And often, these kinds of problems can start with good intentions. It may be as innocent as a bowl of ice cream. However, if the bowl of ice cream is to deal with anxiety, then over time you may gain weight. Eventually, you begin to feel helpless about your struggles with eating and anxiety.
Maybe if I just ignore my emotions and eat the ice cream I will feel better.
Problematic eating habits can lead to mood and health problems. Although not all problematic eating habits will lead to an eating disorder, you can gain a better understanding of the types of areas of concern.
Eating disorders can be dangerous and potentially deadly. So, if you identify with any of these, reach out for help. It can feel overwhelming to begin to focus on the problem and finding solutions can feel impossible; however, you are not alone in the journey. If you need help, talk to a supportive friend, speak to your doctor or find a therapist. Therapy offers a place to deal with the emotional issues that drive these problems. Working with a therapist can help you to find confidence in your ability to cope and have a healthy relationship with food. At the Counseling Center at Cinco Ranch, we are here to help. You deserve to feel empowered, not helpless.
Please contact our office to discuss your therapy needs or arrange an initial consultation with Jessica.
