Counseling Center at Cinco Ranch
My WordPress Blog
By: Janelle Schlueter, MS, LPC Intern, CCTP If you have been diagnosed with Post Traumatic Stress Disorder (PTSD) you are probably already aware that PTSD results in severe and even debilitating anxiety. What many people don’t know is that with PTSD there is an underlying feeling of uncertainty and fear. This uncertainty and fear results in […]
If you have been diagnosed with Post Traumatic Stress Disorder (PTSD) you are probably already aware that PTSD results in severe and even debilitating anxiety. What many people don’t know is that with PTSD there is an underlying feeling of uncertainty and fear. This uncertainty and fear results in being in a constant state of alert and experiencing an exaggerated startle response (easily scared). Part of Trauma Informed Therapy involves finding “self-care” strategies that can address the fear and uncertainty as well as the anxiety. 
Keep in mind that those with PTSD typically feel a heightened level of worry at all times. It is one of the goals of Trauma Informed Therapy that we take steps to lessen the overall level of uncertainty.
If you have PTSD, routines will be your new favorite thing! Creating a routine that you follow will help your brain and body learn that basic needs will be met. For example, you can go to bed at the same time each night, wake up at the same time each morning and eat around the same time each day. The body and brain begin to relax because it knows that these basic needs are being consistently met. Fear and uncertainty regarding the body’s basic needs is something that happens subconsciously, meaning you most likely do not know you are even experiencing this fear – but your brain and body show the effects that you are (the increase in PTSD symptoms). Most clients feel a significant decrease in PTSD symptoms in a few days to a couple weeks.
Tidy Up“If you see clutter, you feel clutter.”
If your home is cluttered, it is too much for the brain to absorb when you are simply looking around. Your brain is trying to recognize all the different colors, patterns, shapes, and so forth. It is difficult to find the energy to clean and organize so take it step by step, room by room, and begin with the rooms you spend most of your time. The goal is to limit the amount of things you see.
When you have a constant heightened level of fear, exposure to social media and news sources can make it worse. Social media allows you to connect with friends, see humorous postings and follow topics that interests you. However, it also increases unhealthy thinking, such as comparing yourself to others and seeing political or news comments that cause you to become angry or sad. This results in feeling helpless and can increase symptoms of anxiety. Try a several day social media and news cleanse and see if your PTSD symptoms improve.
See a Counselor Who Specializes in PTSDPTSD can be treated through counseling. It is important you find a therapist you are comfortable with and who has experience in treating PTSD. A counselor can help you find tips like those in this blog and tailor them to your needs, help you communicate with your loved ones, find coping skills, do exposure therapy, and process traumatic memories. To learn more about what a trauma/PTSD trained counselor can do for you, contact Janelle today!
If you are ready to improve your life, the therapists at The Center at Cinco Ranch can help! We provide PTSD counseling as well as cater to specific needs for men and women that have experienced trauma. To begin counseling in Katy, TX follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer counseling services for people of all ages including: eating disorder treatment, depression treatment, women’s issues, treatment for anxiety, couples and marriage counseling, counseling for kids, counseling for young adults, teen counseling, family therapy, men’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!
Marriage is a beautiful thing and there is nothing more amazing than the love and bond you share with your partner. What happens though when life happens and you start to feel less connected with your spouse? Connection in Marriage Should Be Natural…Right? Let’s face it…we have all said it. I’m tired or I’m busy. […]
Marriage is a beautiful thing and there is nothing more amazing than the love and bond you share with your partner. What happens though when life happens and you start to feel less connected with your spouse?
Connection in Marriage Should Be Natural…Right?Let’s face it…we have all said it. I’m tired or I’m busy. The kids have this thing or that thing and then before we know it the day is over. We go to sleep, wake up and repeat. I see many couples that say “I feel like we are on autopilot.” So how do you go to work, take care of the home and kids, take care of yourself, oh and keep a strong connection in your relationship?
“A strong relationship requires choosing to be intentional in showing your partner that you love them everyday.”
This is one of the most important things that I have couples incorporate during their time in therapy. And, hopefully they continue! Spending even just 20 minutes a day focused on each other can help you feel more connected. Many people think that if you are together while accomplishing “tasks” then you are at least together. The reality is that while that is okay- it does not equate into keeping a strong bond. Keep it simple, but schedule the time so that it becomes a part of your life rather than a moment forgotten.
Couples that are connected and feel that they have a strong bond feel more satisfied and happy. So how do you accomplish that when busy lives prevail? Go on a date. Many couples quit dating after marriage and after time begin to feel like their marriage is put on the back burner compared to other things in their life. The reality is couples should continue to date throughout their lifetime. Yes, how often and where you go will change, but only dating for special occasions will not keep the bond strong. Try to schedule a date once a week (with intention) and if that is difficult due to work or kids, then at least try for every other week.
Do you enjoy saying I love you to your partner? Well, I hope the answer is yes, but I often hear from couples that sometimes it just feels “routine” or “monotonous.” Change it up a bit! You can easily send a love text, leave a little note on a coffee mug or mirror to say I love you. The little extra always feels special. As part of therapy, I have couples write “I love you because…” notes to remind them why they chose their partner and to inject positivity. A little love note is always a nice reminder to your partner that you care and they matter to you.
Have FunIn a world where people lead extremely busy lives, let loose and have some fun with your partner. Many couples get caught up in the “business” of taking care of the home, the kids, the bills, the…where does the list end. While all of those things need to be attended to, it does not mean that is all there is to life. So what is fun to you? Start inviting your partner to share in the fun- it helps create more connected moments between the two of you. Plus laughter is good for the soul!
If you are ready to strengthen the bond with your partner, the therapists at The Center at Cinco Ranch can help! We provide couples counseling services as well as cater to specific needs for men and women in relationships. To begin counseling in Katy, TX follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer counseling services for people of all ages including: women’s issues, treatment for anxiety, trauma counseling, counseling for kids, counseling for young adults, teen counseling, eating disorder treatment, depression treatment, family therapy, men’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: Denise Servin, M. Ed., LPC Intern Sometimes we take for granted our work environment, but now more than ever we should start looking at how the office affects our mental health. How do you feel when you walk in to work? Does being surrounded by your colleagues make you feel energized and ready to […]
Sometimes we take for granted our work environment, but now more than ever we should start looking at how the office affects our mental health. How do you feel when you walk in to work? Does being surrounded by your colleagues make you feel energized and ready to start the day? Or are you ready for the day to be over before it even begins? If your answer is the second choice, you may be experiencing the side-effects of working in a toxic environment. How do you know it’s not just a bad day? Maybe it’s just this one situation. Maybe it won’t happen again. What is a “toxic work environment”?
A toxic work environment is one that leaves you feeling unappreciated, unheard, and unsupported. It’s an environment where competition is valued above relationships and trust between coworkers is not something that exists.
Now that you know what you’re working with, what can you do? How can you protect your mental health while you move through this all-too-common experience?
Gossip can be fun. Sometimes you just want to chat with a coworker and it happens before you even realize it. Do what you can to respectfully remove yourself from these conversations. You might have to stop talking to some people beyond what’s necessary to do your job. When you’re already in a nasty environment, a firm “no gossip” policy is the best way to show your coworkers that you can be trusted.
It’s difficult to know who you can trust sometimes. And you don’t always get it right. But, you need good, healthy relationships at work. It’s important to have a shoulder to cry on or someone who can make you laugh in the difficult moments. Also, it’s great if they can be open and honest with constructive feedback when you need it. But, that’s just the icing on the cake in great work relationship. Don’t forget to do the same for them!
You don’t always have the time or opportunity to practice self-care at work, right? This can be as quick and easy as repeating positive affirmations in the mirror while you wash your hands. It helps! You can always find lists of positive affirmations online – even some related specifically to work. If you have a little more time (and a quiet place), try a 5 minute meditation to clear your mind of the negativity. Having a positive mindset at work won’t solve all of your problems. But, it definitely helps.
This is more appropriate to do outside of the office. But, if you can make it work in the office (and you’re not breaking any rules) go for it! Try to do something every day, or at least once a week, that will get you closer to applying for that promotion or a job at that dream company. You can also check out free online trainings or professional groups on your favorite social media platforms.
It’s important that you let your boss/supervisor know how you feel. It’s true that some things can’t be changed. At least not overnight. But, you never know until you ask. At the very least, you should be able to do your job comfortably. If someone or something is adding unnecessary stress to your workday, say something. If you do not feel safe doing this, look into anonymous reporting systems within the company. They exist for a reason.
If you have tried some or all of these tips and nothing has changed, it may be time for you to move on if you’re able. At some point in your professional life, you’re going to experience work-related stress. That’s the nature of work. But, if you are truly unhappy and what you’re going through at work is hurting your mental or physical health, it’s okay to ask for help. It’s not something you should have to deal with alone.
If therapy is an option for you, it may be time to give it a try. You might think that you have to have a “real problem” or be suffering from severe mental illness for therapy to help you. This is simply not true. Your therapist can help you process your feelings about work and teach you coping skills for stress and anxiety. You can also receive emotional support and resources in therapy to help you in the process of a job or career change. If you are struggling with stress or anxiety related to work and would like some help, please give us a call at the Counseling Center at Cinco Ranch. We would love to help you rediscover your peace and power in the workplace.
If you are ready to find reduce stress from your work environment or change careers, the therapists at The Center at Cinco Ranch can help! We provide career counseling services as well as cater to specific needs for men and women in the workplace. To begin counseling in Houston, TX follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer counseling services for people of all ages including: men’s issues, women’s issues, treatment for anxiety, trauma counseling, counseling for kids, counseling for young adults, teen counseling, couples counseling, eating disorder treatment, depression treatment, family therapy, and group counseling.
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!
