Counseling Center at Cinco Ranch
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By: Janelle Schlueter, MS, LPC, CCTP Do you love someone that is experiencing Post Traumatic Stress Disorder, also known as PTSD? Relationships can often be hard to navigate. When you love someone that struggles with PTSD, “relationship issues” can often take on a whole new meaning. Three Tips On How To Help Your Loved One […]
Do you love someone that is experiencing Post Traumatic Stress Disorder, also known as PTSD? Relationships can often be hard to navigate. When you love someone that struggles with PTSD, “relationship issues” can often take on a whole new meaning.
One way to help your partner is to learn how PTSD impacts them. Although there are general criteria for PTSD, the symptoms that an individual experiences is very unique. If your loved one can identify their triggers and make you aware, then that is great. However, sometimes those suffering with PTSD are not aware of triggers or what they experience when triggered. When you help identify triggers or experiences, it not only makes you aware as well, but allows you both to communicate about issues that may arise. Asking questions can be very useful.
What are some specific triggers they can identify?
What do they experience physically and mentally when they are triggered? How could you recognize this as their loved one (would you see them shaking, rocking, excessively sweating…)?
How can you help them when they get triggered? Do they need medication, to breathe or practice a grounding technique or be left alone?
Is there something that would decrease their level of anxiety on a daily basis?
Effective CommunicationCommunication is important in any relationship. However, when you are in a relationship with someone diagnosed with PTSD, communication can be crucial. Extra consideration must be paid to tone, volume, and other unintentionally harmful ways of speaking which may be triggering.
It is also important that you choose an appropriate time to have a serious discussion. Let your partner know that you need to have a discussion and set a time that works for you both. It is best to wait until your loved one is not highly anxious or coping with a trigger before trying to accomplish serious concerns. Identifying when you or your partner are flooded and needing a break in communication is also helpful.
A person suffering from PTSD rarely feels safe. Most people can say they feel safe at home, but that is not always the case for someone with PTSD. For your loved one, it is important that they have a “safe” space. “Safe” means no physical danger, but it also means emotionally safe. Take time with your partner to identify where or what they need to feel safe. For example, some people can feel more safe as long as their backs are not to the door in a social setting. For others, they may need new locks or the room re-painted. Again, every individual experiencing PTSD is different and their needs will be unique to their trauma.
Furthermore, feeling “safe” is also creating some predictability or routines. When things are predictable, they are not as likely to cause an increase in stress.
When you love and care for someone with PTSD the stress can be overwhelming for you as well. A counselor can help you with identifying and implementing healthy boundaries, effective communication, and self-care strategies.
Sometimes loving someone with PTSD can be a struggle. There are support groups for those who love people with PTSD which may help in reassuring you that you are not alone.
Hopefully your loved one has seen or is currently seeing a counselor who specializes in PTSD. If not, encourage them to seek help as well. If the relationship between you and your loved one is struggling due to what you believe is a factor of PTSD, seek a couples counselor.
Above all, treat yourself and your loved one with love and respect.
If you are ready to learn how to help you or your loved one suffering from PTSD, the therapists at The Counseling 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 trauma for adults, teens, and kids. We also offer counseling services in other areas including counseling for kids, counseling for young adults, teen counseling, couples counseling, eating disorder treatment, men’s issues, women’s issues, anxiety treatment, depression therapy, 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: Cheri Locke, MA, LPC At times parenting a child or teen with attention deficit hyperactivity disorder, ADHD or ADD, can be overwhelming. As parents you may struggle to understand your child. As a couple, there may be consistent differences in how to handle situations with your child that may lead to conflict. The whole […]
At times parenting a child or teen with attention deficit hyperactivity disorder, ADHD or ADD, can be overwhelming. As parents you may struggle to understand your child. As a couple, there may be consistent differences in how to handle situations with your child that may lead to conflict. The whole family can experience a disruption that leaves everyone feeling frazzled and emotionally drained. However, there are some things that you can do to provide stability and calmness in your home. These things will also help your relationship with your child and with your partner. Children with ADHD often experience just as much frustration as their parents. They want to be able to “do” all of the things that are asked of them. Remember, children with ADHD typically have deficits in some executive functioning which include the ability to organize, complete tasks, think or plan ahead. Parents can learn to manage and guide their children in positive ways, assisting in areas where their child experiences the most difficulties.
It is really important you get to know your child’s routine and understand how long she/he needs for homework, to get ready, etc. Being rushed is sure to trigger a meltdown or a fight. You can constructively allow your child time to work at their pace. For example, asking my child to get ready in 20 minutes in the morning does not work and leads to everyone feeling flustered. I know that he needs time to ease into the morning so 45 minutes to an hour works better for him and sets the tone for a better day. You can also set them up for success. Use timers and clocks around the house to alert them when their time is over. For example, if you tell them they have 15 more minutes of “play” time, set a timer to signal the end of time for an easy transition.
Structure and routines are very helpful no matter the age. Find a routine that works well for your child and try to stick to it. When they know what to expect it helps them function better. Also, the older a child becomes, the more help they need staying organized and planning, especially for school. As parents, we tend to think that because they are maturing we can step back. However, parents and kids end up more frustrated because homework is not done and/or turned in. The entire school experience can become daunting. Ask your teen what they feel will help them best. You can add simple solutions to your daily routine such as a whiteboard, a planner, daily to-do lists, or daily check-in’s. The teen years are not the time to let your kid figure it out on their own. With a little help in organization and planning, children can be successful.
Creating a space for your child can look different to every person that reads this blog. For some, it will mean creating a quiet space for your child to work. For others, it may mean carving out some positive time in your day to spend with your child. It may also mean allowing them to run at the soccer field to burn off some energy. Whatever this looks like for your family, take it. Who knows, it may even be a combination of the three!
I see many couples that often experience some issues with parenting. Recently, several couples have brought up issues related to parenting a child with ADHD. I believe it is important for couples to be united in helping their children. Here are just a few simple steps you can take today.
As parents of a child with ADHD it is important that you educate yourself. The needs of children with ADHD are different and cannot be “lumped” in or compared to those of other children. Read books or articles that are from reputable providers. Ask your child’s doctor if they have any resources. If your child is old enough, ask she/he what they feel will work best. Sometimes, our kids can offer some of the best insight on what will help them personally.
One thing I often hear from couples in session is they fight over their children and are at opposite ends of how to handle the situation. You are not going to agree on every parenting aspect, especially when it comes to parenting a child with ADHD. However, you can talk about it and come up with a solution that best serves your child. The last thing we want is to make your child feel that they are the cause of their parents fighting. Remember, this is a diagnosis. Your child is not intentionally “not listening.” Find a way to work with your partner, even if you need to compromise a bit!
If I haven’t said it yet, parenting a child with ADHD can be exhausting. If you are frustrated, the best thing you can do for yourself and your child is take a break. Let your partner take over. Repeat as often as needed. This helps keep things more calm and allows more positivity to emerge. When we are positive, children are more positive. It does not feel good to anyone involved to give or hear constant negativity or consequences. Allow yourself the space to see what your child did that day that you can give them praise.
As a parent, you can help your child overcome their daily challenges, help to increase calm and structure, and learn to respond in more positive ways. It is important to recognize what your child needs to be successful. For some, it is gentle reminders to raise their hands to speak, while for others, it may be reminding them to actually speak up for themselves rather than daydreaming. ADHD is not a one size fits all and it is not always the child that cannot sit quietly in his/her chair. Remember, at times we as parents do become mentally and physically drained from the daily demands of parenting a child with ADHD. If you feel that you are struggling, please reach out for help.
If you are ready to learn techniques to help your child and your relationship, the therapists at The Counseling Center at Cinco Ranch can help! We provide parenting related services as well as counseling services to all ages. To begin counseling in Katy, TX follow these three steps: Contact our office to set up an appointment or to get more information about parenting therapy Meet with one of our compassionate therapists Find ways to help your child with ADHD through counseling!
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, trauma 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 Counseling Center today!
By: Denise Servin, M. Ed., LPC Associate Working from home has quickly gone from being a rare luxury that most of us didn’t have the opportunity to try, to becoming an almost expected way of life. There will always be some kind of work that doesn’t easily lend themselves to the system of working from […]
Working from home has quickly gone from being a rare luxury that most of us didn’t have the opportunity to try, to becoming an almost expected way of life. There will always be some kind of work that doesn’t easily lend themselves to the system of working from home. But, in many cases, working from home has meant the difference between staying employed and attempting to change jobs or even careers in the middle of a pandemic. At first, it was a strange idea to get used to. Also, it wasn’t an idea you could simply relax into as a new normal. There was no real end date that could be confirmed. Maybe you still don’t have a firm date for when you will be 100% back to working in-person. You may find yourself facing the reality that home is no longer the place you can go to escape from the stress and anxiety of work. The need to find ways to separate home life from work like has become stronger. It has also become even harder to achieve. How do you get back to a place where you can separate the two?
There are some things you can’t control. Emergencies and surprises happen. But, try your best to keep a schedule that (mostly) works for you every day. When you have a clear picture in your mind of how the day should go, you are much less likely to feel stress and anxiety around how the day will turn out. When you’re feeling less stressed, it’s a little easier for you to handle any surprises that come up.
Yes, one of the best things about working from home is the relaxed dress code! But, don’t fall into this trap. Dressing as you normally would for work sends a signal to your brain that it is time to work. This helps to clear up some of the confusion your body might be feeling about separating work and home. You don’t have to get all dressed up if it isn’t really necessary for your work day. The idea here is that you want to be able to clearly identify and separate work time while still taking advantage of the comfort that working from home provides.
It’s perfectly fine if you don’t have a completely separate home office space. Maybe you have some space that meets your requirements for work, but you’re also using it for other things. Don’t go out of your way to create more stress! Just do what you can to separate that space. Again, this sends the signal that you are only focused on work when you are in this space. This can be as simple as having something like a small piece of wall art or a foldable desk that is only in that space when you are working.
Do you have an activity that works like a charm to put you in a relaxed space? This could be mediation, working out, having a cup of tea, or even doing the dishes. The point is that you choose something you can consistently do every day at the end of your work day. This will not only serve to reduce your work-related stress, but it will also be your daily reminder to physical and emotionally let go of your work day.
Learn How to Balance Working From HomeWorking from home offers many benefits. But, there is a strong pull to make the most of your time at home. When will you get this opportunity again? Shouldn’t you be getting so much more done? It can be so easy to get caught up in the idea of trying to make good use of your time at home by fitting home-related projects into your day. But, it is best for your mental health to try to create as much separation between home and work as much as you realistically can.
If you have tried these options (or something similar) but you are still experiencing burnout, you may want to explore your current coping skills and how to improve them. In therapy, you can examine what you have tried to achieve a better balance while working from home. You can explore patterns, what has worked for you, and what hasn’t worked so well for you. Your therapist can also suggest and teach coping skills that might work better for you. It is possible to overcome burnout and get closer to balance with therapy and support.
If you are ready to avoid burnout and reduce the stress in your life, the therapists at The Counseling Center at Cinco Ranch can help! We provide treatment for stress management as well as cater to specific needs for adults, teens, and children. 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: depression treatment, women’s issues, couples and marriage counseling, eating disorder treatment, counseling for kids, counseling for young adults, teen counseling, men’s issues, trauma counseling, anxiety 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: Carey Robey, MS, LPC Whether you have had a bad day at work, an argument with your partner, or are overwhelmed by the global health pandemic, healthy coping skills can help you manage stressful situations and diminish symptoms of depression and anxiety. There many ways to cope and it is valuable to have multiple […]
Whether you have had a bad day at work, an argument with your partner, or are overwhelmed by the global health pandemic, healthy coping skills can help you manage stressful situations and diminish symptoms of depression and anxiety. There many ways to cope and it is valuable to have multiple tools you can turn to. Different coping skills will help you in various ways, so I am going to introduce you to five types. It may seem easier to just use strategies you know work for quick relief, but understanding what coping skills work best can better assist you in reducing your emotional distress.
Distraction works as a great coping skill because it gives your mind a break; it’s an excellent tool for short-term relief. It is a way for you to remove yourself from the situation, whether physically, mentally, or emotionally. Engaging in activities like talking to friends or family, watching television, playing a game, cleaning or organizing, or doing arts and crafts can all be healthy ways to distract yourself from whatever is causing distress. Finding new activities to engage in can not only be distracting, but you may find a new hobby you actually enjoy doing for self-care!
Get in TouchGrounding is a great technique to use when trying to calm your emotions. Sometimes we just need to slow down. Grounding involves getting in touch with ourselves and with nature. You can practice grounding techniques through using your senses- try lighting your favorite candle, walking on grass or sand barefoot, practicing yoga or meditation, sitting outside, or engaging in deep breathing. Another great tool, especially fun for kids, is to play the “rainbow” game- spend time noticing the different colors around you, trying to find each color of the rainbow. Taking a moment to ground yourself can help you better regulate your emotions.
Emotional release is a great tool when you need to release some of that pent-up energy. Emotions can affect us physically as well as mentally, and giving yourself the space to let it out can relieve a lot of that tension. Instead of letting yourself overflow without any control, willingly let yourself experience emotion. Watch a movie that is going to make you laugh or cry, do a really intense workout, journal, dance like no one is watching, take a cold shower! Sometimes what we really need is a release of the overwhelming pressure so we can reset and move on.
Another area to work on is self-love. Self-love is about appreciating yourself and showing yourself that support we all need. What are you doing for yourself? If the answer is “I don’t know,” find something to add into your routine. Maybe treat yourself to a nice bath, take a few extra minutes to straighten up your room, get a manicure or a massage, or eat your favorite meal. If you have the resources, go to your favorite place or buy a small treat. Most importantly, speak kindly to yourself. Take the time to do something you love and something that is good for you- you deserve it! This is another crucial aspect of self-care.
Though we have been over several great options for you to use in coping with depression and anxiety, one of the most important skills and the one that can have long-term effects on your mental health is thought challenging. Thought challenging is an attempt to shift your negative thinking habits into more constructive ones. Check for evidence for your negative thought. Consider all the ways your negative thought may not be true. Along with challenging negative thoughts, you can engage in more positive self-talk. Try expressing positive affirmations, talking to yourself like you would talk to your best friend, and practice gratitude. Think of the things going right in life.
In therapy, I work on teaching you how to master these skills until they become second nature. Coping skills need not just be reserved for when you are in a crisis or in distress. Practicing a variety of coping skills should be a part of your self-care routine. It is easier to utilize these tools in a moment of need when you are already accustomed to doing them. It is also essential that you have a variety of tools you can use, as not every coping skill is going to be as beneficial depending on the situation. Try out different things and see what brings you peace and a sense of calm, allowing you to better manage any depression or anxiety and live a more fulfilled life.
If you are ready to find relief from depression and anxiety for yourself or your child or teen, the therapists at The Counseling 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 depression and 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, 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 Burn-out is a state of mental, emotional and physical exhaustion typically brought on by a period of prolonged stress. It’s more than just stress about work. What Is Burn-Out – How To Recognize It Work related burn-out, although not a medical diagnosis, has long been recognized as a phenomenon. However, burn-out […]
Burn-out is a state of mental, emotional and physical exhaustion typically brought on by a period of prolonged stress. It’s more than just stress about work.
What Is Burn-Out – How To Recognize ItWork related burn-out, although not a medical diagnosis, has long been recognized as a phenomenon. However, burn-out doesn’t have to be related to a job. Home based parents, students and others can also be affected. People who have perfectionistic tendencies or are ‘Type-A’ personalities may be more at risk for burn-out. Signs of burn-out include:
Work-From-Home Burn Out is gaining attention as a growing problem. The following is a link to an article in the Harvard Business Review on tips for WFH Burn-Out https://hbr.org/2020/04/3-tips-to-avoid-wfh-burnout. While it may have seemed amazing to work from home and lose the commute at the beginning of the Coronavirus outbreak, many are discovering that the change of work practices has increased stress. Among other things, working from home might make it harder to switch off and create space between work time and me-time.
The Mayo Clinic offers this list of burn-out risk factors (https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642). There are risk factors that have become more common during this current Covid-19 pandemic. Burn out needs to be on our radar as many people try to keep afloat and hang onto jobs in this time of uncertainty. Burn-out risk factors include:
Burn out can feel intense. There is hope and you can turn this around. Here are a few things you can try to help reduce burn-out.
Having unrealistically high standards backfires. This means expecting more from yourself or a situation than is possible, and being unwilling to tolerate or cope with less might inspire hard work. But it will more likely leave you exhausted and burned out. Which may offer clues as to why those with perfectionistic tendencies are more likely to suffer burn out. Even the most talented and gifted people need balance and the right attitude to deal with failure and disappointments. Challenge yourself to set reasonable expectations.
If we don’t feel that our job gives meaning, or doesn’t align with our personalities and ideals, burn-out is more likely to follow. Even if you don’t have your dream job, can you carve out time to spend on your priorities? Create balance between what you have to do and what you do that feeds your passion.
Rest, nap, take some time off. Exhaustion won’t go away without rest. Whether this means a vacation, a leave of absence to recover, or just being more dedicated to taking coffee breaks, time to chat with friends or leaving work on time. A few minutes a day to focus on you can make a huge difference!
Therapy can be a useful way of developing burn out prevention and recovery strategies. Book a brief phone consultation or a session with one of our licensed counselors or supervised interns.
If you are ready to improve your life, the therapists at The Counseling Center at Cinco Ranch can help! We provide stress management counseling as well as cater to specific burn-out needs for men and women. 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, trauma 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 Counseling Center today!
By: Quique Autrey, MS, LPC Intern Need some ideas to improve your relationship? Has it been difficult to stay connected to your partner during the pandemic? Couples are experiencing higher levels of stress and conflict than usual. Most agree that it’s been a challenge to adjust to the new “normal.” We have all responded to […]
Need some ideas to improve your relationship? Has it been difficult to stay connected to your partner during the pandemic? Couples are experiencing higher levels of stress and conflict than usual. Most agree that it’s been a challenge to adjust to the new “normal.”
We have all responded to the uncertainty in different ways. For some, this means struggling with sleep. For others, it means engaging in avoidance behaviors or falling into depression. More time at home with the kids and a change in relationship roles has also contributed to the heightened anxiety. With all the changes, we are connecting less with our loved ones. In order to cope with all this stress, couples need to be intentional about finding creative ways to connect with each other.
Go for a 30-minute walk around the neighborhood. Moderate exercise can help reduce anxiety and improve your mood. A nice walk around a lake can provide a beautiful setting that helps you feel more calm and relaxed. Walking also activates parts of the brain that result in insight and clarity. If you want to work out an issue with your partner, going for a walk may be the perfect time to do so. Remember to hold hands while you walk. Holding hands can help reignite a feeling of emotional closeness.
Cooking a meal together can help you improve your communication with your partner. You’ll have to follow different steps and you’ll need to coordinate who does what in the meal prep. Cook a meal that’s a little outside your comfort zone.
Not sure how to get started? Hello Fresh will mail you a box with everything you need to feel like an accomplished chef (https://www.hellofresh.com). Open a bottle of your favorite wine and listen to some music while you cook your delicious meal together.
My partner and I started online dancing classes during the pandemic (https://showheroff.com). I was hesitant at first because I’ve never had much rhythm. After getting over the initial fear of embarrassment, I had a blast learning the foundational skills of dancing. Dancing is great indoor exercise and it also encourages you to work on communicating with your partner and trusting their lead. Dancing can introduce a level of fun and physical intimacy your relationship is missing in the pandemic!
2-Minute Appreciation The Gottman Institute has found that two minutes of undistracted time with your partner can be more significant for the relationship than an entire week spent together where there’s constant distraction (https://www.gottman.com/blog/3-daily-rituals-that-stop-spouses-from-taking-each-other-for-granted/).
One practice that has been meaningful for me and my partner is taking a few minutes to express what we appreciate about the other person. You can highlight what you appreciate about their appearance, their personality or something they’ve done that day. This appreciation exercise encourages you to slow down and communicate with your partner what you admire about them. This can help cultivate feelings of gratitude for the other person.
Taking a bath together has been our favorite way to stay connected over the pandemic. There are many benefits to taking a warm bath in the evening. A bath can help relieve stress and calm the nerves. Baths can help sooth a throbbing headache. Sharing a bath is very sensual and encourages you to be vulnerable and intimate with your partner. A nice bath can also be a great way to foreplay before making love.
Every relationship can benefit from couple’s counseling. Couple’s counseling is not just for relationships at the brink of falling apart. Couple’s counseling can help any partnership that needs help navigating conflict. A skilled couple’s therapist can guide you in identifying the sources of conflict and help you develop the skills you need to improve your communication! You can also work on specific goals that will help you and your partner establish patterns of emotional and sexual connection that can improve the overall quality of your relationship. If you are stuck in conflict with your partner and would like help getting unstuck, please give us a call at the Counseling Center at Cinco Ranch. We would love to help you cultivate a happy and meaningful relationship with your partner.
If you are ready to improve your relationship one of the therapists at The Center at Cinco Ranch can help! We provide couple’s counseling as well as other services. To begin couples 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, and group counseling.
By: Melissa Barton, MA, LPC-S We are living in an anxiety-provoking time. There are a lot of unknowns. How long will I be working from home? When will the kids get to return to school safely? How am I going to help my kids with online school, and get my work done? When will things […]
We are living in an anxiety-provoking time. There are a lot of unknowns. How long will I be working from home? When will the kids get to return to school safely? How am I going to help my kids with online school, and get my work done? When will things go back to normal? There are so many questions with few answers. Family members of all ages are feeling the burden of the pandemic. Although children may not understand the situation fully, they are experiencing the negative effects. To keep up morale and stress levels down, families may need to get inventive.
OK. It’s Texas and it’s hot. It’s still important to get some fresh air and exercise regularly. Depending on the age of your kiddos, early mornings or just before sundown might be good times to be outside and still beat the heat (at least a little). For families with older kids, visiting a state park and taking a family bike ride on the trails is a fun option. For families with young children, going on a “nature scavenger hunt” can be interesting and educational at the same time. I have a 4-year-old son, and he thoroughly enjoyed this bug scavenger hunt that I found on Pinterest: https://www.pinterest.com/pin/295126581831343750/. However you choose to make it work, being outside and being together can get everyone’s minds off the stress.
This could be interpreted in many ways. Families could plan a meal, cook together, and enjoy each other’s company at the dinner table. Others may find comfort in baking cookies or sweet treats. Depending on your family’s interests and your kids’ ages, getting creative might look like painting, sewing, crocheting, coloring, crafting, or building Lego creations. Another idea would be to engage the kids in Do-It-Yourself projects around the house. This could look like creating an herb garden, rearranging a bedroom, or getting handy with things that need fixing.
What do I mean by this? I mean, talk to each other! One of the best ways to beat stress and combat anxiety is to talk about how you feel and get supported. Understanding how your kids are feeling and relating to them by sharing your own thoughts and feelings can help normalize things. The situation is not normal by any means, but feeling worried and fearful about the future in difficult times is definitely a common response.
No, not grounded in the sense of punishment. Grounded, meaning refocused away from stressful thoughts and negative feelings. Grounding exercises in the mental health field are “techniques that help an individual bring focus back to the present moment” (https://www.psychologytools.com/resource/grounding-techniques/).
These techniques can be used in many situations, and can involve one’s senses or thoughts. One useful tool to try with kids is the “5-Senses Grounding Technique.” When children are feeling anxious, a parent or trusted person, can assist by asking them to identify 5 things that they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste. This exercise can help take the focus away from the negative. Other grounding techniques can include counting down from 100 together, or practicing deep breathing. There are many phone apps available that can assist families with grounding as well.
Get out the old photo albums, watch old movies, or even just scroll through your phone. Share stories about when you grew up, or tell the kids about funny things they did as toddlers. Enjoy a good laugh!
Seeking professional help from a family counselor can be beneficial. Therapists trained in working with families can guide all members to work together, communicate appropriately, and be supportive through tough times. Contact one of our counselors today.
If you and your family are ready to reduce the stress in your life, the therapists at The Center at Cinco Ranch can help! We provide treatment for anxiety as well as cater to specific needs for adults, teens, and children. 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: depression treatment, women’s issues, couples and marriage counseling, eating disorder treatment, counseling for kids, counseling for young adults, teen counseling, men’s issues, trauma 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 Counseling Center today!
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 Counseling 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!
By: Cheri Locke, MA, LPC 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. […]
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.