Counseling Center at Cinco Ranch
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How social media affects your mental health is a question we should all be asking ourselves. Checking my social media has become as important as checking my emails. It’s a daily thing, and it is useful. But is there a point where social media is unhelpful, or even harmful? Increasingly, research is saying that there […]
How social media affects your mental health is a question we should all be asking ourselves. Checking my social media has become as important as checking my emails. It’s a daily thing, and it is useful. But is there a point where social media is unhelpful, or even harmful? Increasingly, research is saying that there is a destructive side to social media use that can impact our mental health.
Our mood and style of thinking work together. Sometimes for our benefit, and sometimes against us. One key hallmark of depression is hopelessness. There is no point, even to things that once made us happy. This style of thinking is thought to be influenced by neurobiological states that are commonly observed in depressed individuals. For instance, when thoughts are heavily biased towards negative, hopeless themes, people report feeling less able to work, engage in healthy relationships and take care of their physical needs.
Social media encourages comparison. However, not always healthy, realistic comparisons. All we see are people looking happy, doing great stuff or seeming very successful. It can feel like this is reality. That everyone is happy and finding success easily.
What we don’t see are the hidden truths. The photoshop edits, the failures, the crippling self doubt. But what if we did? People may experience less depressive symptoms and suicidal thoughts. A 2015 study found that 67% of young people questioned felt worse about their lives because of social media. Read more on the study here https://www.healio.com/news/psychiatry/20201005/social-media-use-may-play-important-role-in-youth-suicide-expert-says
In anxiety, the thought patterns activate the threat centers of our brain. This threat kicks off a chain reaction of physical and psychological events that we experience as anxiety or panic. Anxiety is often linked to the idea that something bad will happen. The feelings it creates in our bodies are the same kinds of feelings we would get if we were being chased by a tiger in the jungle. Only now there is no tiger. Instead, the threat is that we are not enough, we are not liked, we might fail, we might be rejected.
Moreover, social media provides a ready source for lots of things to worry about. As well as a trigger for the kinds of perfectionistic tendencies that regularly mess with our mental health. Read more about perfectionism here https://cincoranchcounseling.com/the-price-of-perfectionism-and-4-ways-to-set-yourself-free/ Social media is also a way to escape, avoid and numb feelings. Getting drawn into endless scrolling can be a way to temporarily calm the anxiety. Unfortunately, this escape strategy only makes the anxiety worse in the long run (see the last section of this blog for more on this topic).
Eating Disorders and Body ImageSocial media is a prime platform for diet culture to infiltrate your mind. From being sold quick fixes like diet teas, detox plans and supplements to workout routines from so-called professionals that promise the impossible. It is very challenging to remember while scrolling that much of what we see is contrived with lighting and angles, digital perfected, filtered or even flat-out fake. It’s no surprise that people struggling with an eating disorder are likely to be negatively affected by the information flowing to them through their feed. Read more on how social media influences eating disorders here https://clementineprograms.com/social-media-trigger-eating-disorder/
However, our friends with eating disorders are not the only ones suffering. A study by FHE Health found that 87% of women and 65% of men compare their bodies to the bodies they see on social media. And of those, 50% of women and 36% of men rated their bodies less favorably than the social media bodies. Read more on this study here https://fherehab.com/news/bodypositive/
All this comparison is unhealthy. It is unfair to what our bodies really are and how real bodies look. Many people are drawn into the diet culture and compare. The result? Often poor eating habits, mood problems, unhealthy relationships with food and weight gain.
Technology AddictionThe world can be a tough and confusing place. Our phones and social media provide an escape. When we feel anxious, our bodies will drive us to things that help numb, distract and escape. For example, some might escape through alcohol, food or shopping. Things that give a quick hit of nice feelings. We want to feel better, but without dealing with the anxiety itself, we become hooked on the quick hit of nice feelings.
Furthermore, social media, technology and smartphones can work in this same way. Rather than talk to others, be alone with our thoughts or deal with a difficult issue we’re facing we can scroll away, get drawn into the pictures, sounds and excitement of someone else, something else. In the long run, the quick hit of nice feelings becomes a problem in itself to overcome.
Is social media not the fun thing it use to be? Try these 3 approaches to rebalance your relationship with it:
Firstly, is seeing the stranger you follow with the impossibly thin waist and perfect round glutes making you feel better or worse? It’s not inspiration if it doesn’t leave you feeling hopeful, alive and worthy. Be brave enough to mute or unfollow. Good news is that not every page or influencer is about shaming and unrealistic standards. So, seek out the pages of people who are giving healthy messages. Not the quick fixes, body shame or starvation.
Secondly, take some time to be in the world, without a screen between you and everything. Leave the phone in your bag, pocket or even at home sometimes. It’s usually a healthy step to limit the amount of time spent on social media, particularly if your mood is struggling. Set yourself time limits. Use your phone’s timer to introduce balance.
Finally, ask yourself why! Understanding why you scroll is a valuable skill and a great step to a healthier relationship with social media. Are you bored? Procrastinating? Lonely? Is there something you’re looking for? Are you feeling relaxed or tense? Be more in tune with your motivations for scrolling. This will help you set new intentions leading to better mental health and wellness.
Are you ready to feel like your best self? The therapists at The Counseling Center at Cinco Ranch can help! We provide counseling for kids, adults, couples, and groups. To begin counseling in Katy, TX, follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer counseling services in 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, trauma counseling, family therapy, and group counseling. Our therapists strive to regularly post blogs. We provide 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: Julie, Sekachev, M. Ed, LPC Associate Do you struggle with perfectionism? Do you find yourself chasing impossible standards? Striving for that “perfect” body, that Pinterest dream house, exceptional grades, a promotion at work, etc. You almost feel like success is just around the corner, that if you only get that next big thing you […]
Do you struggle with perfectionism? Do you find yourself chasing impossible standards? Striving for that “perfect” body, that Pinterest dream house, exceptional grades, a promotion at work, etc. You almost feel like success is just around the corner, that if you only get that next big thing you can relax, but it seems like that “it” is something outside of yourself that you never quite reach. Sometimes the expectations you put on yourself and others are so high that you often find yourself procrastinating out of fear of failure. If you constantly find yourself criticizing yourself or others, read on to discover ways to break free.
What is perfectionism?Perfectionism is the need to be or appear perfect. Perfectionism can happen when we place pressure on ourselves or others to live up to impossible standards we create. Striving for perfectionism can be stressful and can lead to burnout, lack of motivation, anxiety, fatigue, and procrastination.
There is nothing wrong with setting goals and expectations, but when we are highly self-critical or negative, even after our goals are met, we can run into problems.
Setting impossible standards can lead to hopelessness because we cannot accomplish what we expect of ourselves because perfection does not exist.
Perfection can also lead to negative self-talk. You may begin to think “What is wrong with me?” Or “Why can’t I keep up” but the reality is that even if perfection was achieved at a certain point, standards for what is perfect may change over time.
When we chase impossible standards, we may begin to avoid challenges all together, or do things we already know we are good at, which can stop our creativity.
Expecting perfection of others can cause us to appear judgmental and not accepting of other’s flaws which make them truly unique. Our relationships with others can also be affected because we are not being genuine, but just appearing to others how we think they want us to look or be.
Daring to be Imperfect: Tips to Break FreeWhat will it mean to you when you reach the perfect job, weight, etc. what does that say about you? Focusing on your inner needs can help you understand what you are truly after. Make a list and explore what your values are, what are you trying to avoid, what are the consequences of perfectionism, what are you losing (time with friends, sleep, well-being, etc.). Evaluate the costs of chasing perfection and think of some benefits of modifying your expectations.
Pick an activity that you enjoy and be mindful of staying in the present moment. Let go of the need to share your results with others. For example, if you enjoy drawing, try to draw just for the way it makes you feel, not for the validation others may give your finished drawing. Allowing for imperfect time can also help you connect with others. When you share your vulnerabilities, you give others permission to do the same allowing room for connection. 
Make a list of your good qualities, are you a kind person? Helpful to others? Do you take risks? Are you courageous? Focusing on these qualities can help you realize that you are already good enough, and you don’t need to chase things outside of yourself to complete you.
Notice moments when you are being hard on yourself. Look for “should statements” in your expectations of yourself and others. Statements like “I should have done better” or “I should always be my best” can cause low self-esteem and depression. Instead of these rigid statements try to look at yourself as a dynamic person, always evolving and growing. Changing the way we look at mistakes and setbacks can help fuel our motivation for progress, not perfection.
If you are ready to feel like your best self, the therapists at The Counseling Center at Cinco Ranch can help! We provide counseling for men and women, as well as group counseling. To begin counseling in Katy, TX, follow these three steps:
Other Therapy Services We Offer
Here at The Counseling Center at Cinco Ranch we offer counseling services in 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, trauma counseling, 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: Janelle Schlueter, MS, LPC, NCC, CCTP It’s a word we hear all the time. From family, friends, strangers and even ourselves. “Should” is such a common word so why would I say it’s the new curse word? Some of the many things I am passionate about as a therapist are issues that impact our self-esteem. […]
It’s a word we hear all the time. From family, friends, strangers and even ourselves. “Should” is such a common word so why would I say it’s the new curse word? Some of the many things I am passionate about as a therapist are issues that impact our self-esteem. Read on to see why a word so simple can have such a negative impact on how you view yourself.
If someone says “you should read this book”, it sounds innocent enough, right? Actually, it’s pretty harmful. This person is assuming that they know you will like the book or benefit from it when they do not know for sure. They are assuming they have more insight into your life, schedule, wants, likes, and interests than you do. That’s crazy! Who knows what’s best for you more than you?!
If someone says “you should break up with your partner”, it may sound like they are being helpful in giving advice but, it’s not. The way people tend to interpret a comment like that is that not only does this person think they know what’s best for us more than we do for ourselves but it implies there is a clear right and clear wrong way to do things. Is it possible that this scenario is not black and white but actually has some grey area, too? Absolutely!
Judgement and criticismDo you like the idea of being judged and criticized for your decisions? I didn’t think so! When people judge and criticize, it often comes out in a “should” statement. I’m sure you’ve probably been told “you shouldn’t do that” or “you should have done this”. When you heard that, how did you feel about yourself? Not good, right? You likely felt guilty, ashamed or like you did something wrong. The question I ask my clients is: is there really a golden rule that you were not following or was it someone’s set of standards or rules unique to them? You will find there are few times where there is an understood right and wrong (think laws).
Lastly, but most importantly, be mindful of how often you say “should” to yourself. We are all guilty of judging and criticizing ourselves harder than others ever could. One of the dangers of negative self-talk is that we don’t say things aloud so we don’t always recognize that we are saying anything. “I should do this”, “I should not have done that”, “I should be this” are examples of self-talk that are based on judgment, criticism, and the assumption of a clear right and wrong. Is that helpful? No. Not at all.
We can try to rephrase things to eliminate judgment and the assumption of right and wrong. Rather than saying “you should read this book” try and say “you might enjoy this book”. Don’t those sound much nicer?!
To make sure you are communicating as healthy as possible to others as well as yourself, try viewing “should” as a buzzword. My clients are often hearing me make a small buzzer noise when they say “should”. It doesn’t take long before they stop using “should” and significantly reduce judgment, criticism and assumption from others as well as themselves!
Go To Counseling To Help With Self-Esteem!Counseling can help with many issues that you may find yourself struggling with, such as: anxiety, depression, lack of coping skills, communication issues, relationship struggles, history of trauma, obsessive compulsive disorder, sleep issues, addiction, and so much more. Seeing a counselor can help you identify areas that you would like to work on such as self-esteem talked about in this blog.
If you are ready to find help for your mental health struggles, 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:
Other Therapy Services We Offer
Here at The Counseling Center at Cinco Ranch we offer counseling services in 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, trauma counseling, 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!
Authored by: Jason Drake, a Licensed Clinical Worker-Supervisor (LCSW-S). Group therapy is a powerful counseling approach for both adults and teens. We have found and studies support our findings that group therapy for teens can be more impactful for teens. When teens take part in group therapy, it tends to be fertile ground for growth […]
Group therapy is a powerful counseling approach for both adults and teens. We have found and studies support our findings that group therapy for teens can be more impactful for teens.
When teens take part in group therapy, it tends to be fertile ground for growth and development. A teen therapist who specializes in teen counseling facilitates the group. This teen therapist provides the rules and structure of the group to ensure emotional and physical safety.
Once the structure is understood, the teen therapist who specializes in teen counseling, facilitates conversation and exploration of issue that teens may not have otherwise addressed. Below are three reasons how group therapy for teens can help your teen.
Teen depression has increased 59% since 2007. A survey from the American Psychological Association found that teens today report stress levels as high as those that adults report. When school is in, teens report higher stress levels than adults report.
Group therapy allows teens to meet with other teens who experience similar life situations. Often, teens feel like they are all alone battling their internal struggles. It’s not that others in their lives aren’t trying to help, but they simply may not be able to understand. Unless you yourself have experienced the internal struggles that the teen experiences, it can be hard to relate.
With group therapy, a teen can find such relief talking with other teens who are experiencing the same internal struggles. It can normalize what the teen is struggling with once they know they are not alone.
When teens can see that they are not alone, it seems to lift a weight from their shoulders. It also opens them up to feedback from those teens who are or have experienced what they are going through.
As a parent, you can provide the most significant piece of wisdom to help your teen. If your teen could follow that piece of wisdom it would probably help. But, since it’s coming from their parent, it may not carry the weight needed to get through to the teen.
A teen in group therapy who is or has experienced similar things to your teen can provide the same piece of wisdom. Now this piece of wisdom is accepted as amazing by the teen and they may now internalize the feedback. That is the power of group therapy for teens!
The above hypothetical example is one experience in one moment in time for the teen in group therapy. Now, imagine the power of your teen attending weekly group therapy for teens over the course of weeks or months.
The Hope That Can be Instilled Seeing Other Teens SucceedTeens find relief and hope in talking with other teens who are experiencing the same internal battles. Whether it be teen depression, anxiety, ADHD/ADD, trauma, etc., knowing that they are not alone provides comfort.
In group therapy, teens also get to see other teens who have experienced what they are experiencing. Yet, the other teen has overcome the struggle.
When teens are able to see other teens, who they can relate to succeed and overcome their struggles, the hope and motivation in the teen skyrockets.
Individual teen therapy and family therapy can take on a whole new meaning as they take part in group therapy for teens. When they know that there is a way, a path forward, often they tend to work harder.
Teens know they have the support of their peers in group therapy. They know they also have a specialist to guide them in teen therapy. Oftentimes, they view family therapy in a new light. And it all started with your teen working with other teens in group therapy.
If your teen is struggling with teen depression, anxiety, ADHD/ADD, trauma, PTSD or any other internal battle, start the healing journey today. Group therapy can be that missing link that can help your teen make meaning out of their internal battle. There is hope and a pathway forward. If you are ready to let the healing begin, you can 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, 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: Carey Robey, MS, LPC Have holiday stress this season? It may be the most wonderful time of the year, but no matter what you’re celebrating, holidays can be hectic! This year especially, it is important to be mindful of our stress levels so that we can enjoy all that this wonderful time has to […]
Have holiday stress this season? It may be the most wonderful time of the year, but no matter what you’re celebrating, holidays can be hectic! This year especially, it is important to be mindful of our stress levels so that we can enjoy all that this wonderful time has to offer.
Though things will be different this year, we can still find ways to have fun, spend time with family, and relax. Thankfully, because we know that the holidays are coming, we can plan ahead on how to manage any challenges that may come along so we can reduce any negative impact.
Before you get too overwhelmed, set your priorities and make sure you are doing the things most meaningful to you. For example, pick a few of your favorite activities and consider how to enjoy them in a way that is safe and as stress-free as possible. If you are having a hard time choosing between things, try including activities on a smaller scale and don’t forget you can ask for help!
The holidays are a time we usually spend with others, and while that may be limited this year, think of other ways you can practice togetherness. For example, try video calling over dinner or desserts, bake together over Zoom, send out holiday cards, or do a festive drive-by to see decorations! Be realistic in your expectations. We can still have a great time, but remember to not let the stress of doing too much or having unreasonably high goals interfere with your joy!
When times get a little crazy, remember to breathe. Be sure to schedule in some “me time” to practice self-care. For instance, maybe take a walk in nature, read a book, watch a holiday movie, or practice a meditation.
There may be moments during this season when things aren’t quite ideal, and it’s in those moments one should practice gratitude. Times can be challenging, but try and remember the positives. Think about what is going right in your life and things you are grateful for.
Sometimes we forget simple coping skills, but remember- it is okay to take ten minutes to yourself to release emotion and reduce any of that negative stress. Although the holiday season is often busy, don’t forget to also make time for therapy. Give yourself the space to process any stress or difficult emotions that may come up. The holidays are a wonderful time to focus on others, but don’t forget to make time for you! Take care of yourself. I wish you a happy and peaceful holiday season!
If you are ready to find relief from stress due to the holiday season, 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 anxiety treatment, trauma counseling, counseling for kids, counseling for young adults, teen counseling, couples counseling, eating disorder treatment, depression treatment, men’s issues, women’s issues, and family therapy. 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 Mindfulness has been gaining attention in the field of mental health for a couple decades now. If you’re investigating ways to treat anxiety, depression and other mental health struggles, mindfulness may be something you’ve come across. Building mindfulness skills is also helpful for obsessive compulsive disorder, self injurious behaviors and eating […]
Mindfulness has been gaining attention in the field of mental health for a couple decades now. If you’re investigating ways to treat anxiety, depression and other mental health struggles, mindfulness may be something you’ve come across. Building mindfulness skills is also helpful for obsessive compulsive disorder, self injurious behaviors and eating disorders. The idea of it might make you think of meditation or yoga, but you don’t have to spend hours in silence or start bulk buying incense to take advantage of the benefits of mindfulness.
What is Mindfulness?Mindfulness is an approach to ourselves where we aim to be aware and present in the moment with an open, accepting attitude. Our minds are typically full of thoughts – random and purposeful. Ones that we tend to focus on as important. Others that are there in the background. There are also waves of emotion – some that grab our attention and flood our experience. Others simmer in the background, affecting our bodies and behavior almost without us realizing. Being present in the moment – being mindful – is not a natural ability, but a skill we can learn. Building the skill of mindfulness takes short, but consistent practice in noticing emotions, thoughts, self talk and feelings in our bodies. Over time, we can learn to direct our attention, tolerate emotion and choose more effective responses to our situation.
How Mindfulness Can Improve Mental HealthWhen we get depression or struggle with anxiety, there is a felt sense that something in us is wired up wrong. That somehow our brains have become hijacked by this faulty wiring so that our negative self talk feels absolutely real, that we can’t survive a feeling of panic unless we escape, that we choose to do things even though those things don’t help in the long run. Much of the medications and therapies that treat anxiety, depression and other disorders are based on the idea that chemicals or structures in the brain are not doing their job the way they are supposed to. These treatments are about fixing the faulty ‘wiring’ so we can feel better again.
Research has been showing that we can also change the way our brains work with mindfulness https://observer.com/2017/06/neuroscience-mindfulness-brain-when-you-meditate-development/ . Although our brains are affected by our lives and genetics, our brain also has the ability to change with how we use it. Mindfulness is like a workout for your brain – a way of sort of strengthening certain areas as we use them. The parts that are involved in regulating emotion, storing memory and self awareness can all work together in healthier ways with the use of mindfulness. It is like re-wiring your brain to respond differently, allowing you to reduce fear responses and emotional pain.
A couple minutes a day is all you need to start practicing mindfulness. You can be anywhere, although beginners will do better with some quiet space and a comfortable place to sit.
A simple way to start is to use the STOP technique:
Slow down
Take a breath
Observe your body, thoughts and feelings
Process your possibilities, and proceed
An option is to use a timer to carve out your mindfulness time. Start with just a few minutes every day, and be ok if being mindful is tough. Our minds are busy places, and some days might feel tougher than others. Be patient and remember that your job isn’t to control your mind, but to observe.
Extra help is out there. There are mindfulness apps that aim to guide you through. Here is a list of mindfulness apps, rated and summarized https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps New York Times reviews of Headspace and Calm https://www.nytimes.com/wirecutter/reviews/best-meditation-apps/
There are also YouTube videos that guide you through mindfulness practice. Some of my 5 minute favorites are:
If you want to become more self-aware reach out for help. The counselors at the Counseling Center at Cinco Ranch are trained in a range of treatment approaches, including mindfulness based therapies. We can help individuals and families dealing with stress, anxiety and depression. If you are ready to seek help, follow these 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!
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 […]
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: 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!