Counseling Center at Cinco Ranch
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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!
By: Melissa Barton, MA, LPC-S Everyone experiences anxiety from time to time, but there are times where it can feel hard to manage. The symptoms of anxiety may get overwhelming. Feelings, thoughts, or physical symptoms are the main ways that anxiety can rear its head. Feelings can include stress, nervousness, worry, and irritability. Thoughts tend […]
Everyone experiences anxiety from time to time, but there are times where it can feel hard to manage. The symptoms of anxiety may get overwhelming. Feelings, thoughts, or physical symptoms are the main ways that anxiety can rear its head. Feelings can include stress, nervousness, worry, and irritability. Thoughts tend to be negative. Some physical symptoms of anxiety are muscle tension, trouble sleeping, and raised heart rate.
One population that is frequently affected by anxiety is adolescents. The adolescent brain is still developing, and managing the symptoms of anxiety can be hard. This can make it more difficult to deal with daily stressors such as school and family or peer conflict. Environmental issues, including the COVID-19 pandemic, also affect adolescents, and can increase their anxiety.
“Adolescents who are dealing with anxiety may have trouble with school performance, struggle socially, or even engage in risky behaviors, like abusing drugs or alcohol. “
At any given time in the United States, 25.1% of teens ages 13-18 deal with anxiety disorders, according to the Anxiety and Depression Association of America (https://adaa.org/about-adaa/press-room/facts-statistics). This may seem like a high percentage, and can be concerning for families. Parents who see their teen suffering from anxiety may feel helpless or anxious themselves.
Recently, the world as we know it has changed. Parents are working from home. Teenagers are engaging in online learning. Many people, particularly the young, feel isolated. Mental health issues, including anxiety, can increase due to the current state of affairs. Although stress is high and risk factors are present, there is hope. Parents can provide support for their teens who are suffering from anxiety, whether it is during a crisis, or during day to day life.
The value of feeling heard, especially for a teenager, is often underestimated. The simple act of allowing your child to talk to you freely is so important. Forcing teens to talk is not beneficial, but creating a comfortable space, free of judgment, where teens feel safe to share, can have a positive effect.
Assure your teen that it is normal to feel anxious at times, especially when there are stressors present. Acknowledge the feeling without dismissing it. It can be helpful for teens to know that you experience struggles and anxiety at times also. Brainstorm ideas together on how to manage the feelings. Some ideas may include talking it out, journaling, practicing yoga, taking walks, and enjoying time with family or pets.
Electronics including phones, tablets, computers, and video games can be easy escapes from stress, but too much screen time can cause disconnection and irritability. Social media can also be a source of stress for adolescents. Taking scheduled breaks from electronics to relax, spend time with family, or focus on other projects may help to decrease overall anxiety.
Anxiety can be made worse when we do not take care of our minds and bodies. It is helpful to get enough quality sleep, eat healthy foods, drink water, get exercise, and connect emotionally with others. No one is perfect, but striving to practice healthy habits as parents, and encourage them in teens can help decrease anxiety.
Although parents can support their children by listening, validating, and setting boundaries, professional help may also be essential. Trained professional counselors who have experience working with teens and teen mental health issues can assist in processing the causes of anxiety, and can educate on mental health in general. Therapists also assist teens in building healthy coping skills.
Cognitive-Behavioral Therapy and Family Counseling can help adolescents and their families find relief from anxiety and its symptoms. The therapists at the Counseling Center at Cinco Ranch are trained in working with teens, families, and the mental health issues that may arise for this population.
There is hope! Many people find relief and build coping skills that can last a lifetime when they seek out professional help. Please do not hesitate to reach out today and call for help!
Our counseling services at The Counseling Center at Cinco Ranch include counseling for children and adolescents dealing with depression, self-injury, and school issues. We also provide services for family therapy, counseling for young adults, trauma counseling, anxiety treatment, couples counseling, eating disorder treatment, depression treatment, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Center today!
By: Jessica Johns- Green, LPC There is no doubt that Covid-19 is affecting everyone. Whether you are working from home, adjusting to the kids being home from school, or just fed up with the disruption, Covid-19 https://www.who.int/emergencies/diseases/novel-coronavirus-2019 is affecting close to everyone in Texas right now. Covid-19 has many of us thinking about how to […]
There is no doubt that Covid-19 is affecting everyone. Whether you are working from home, adjusting to the kids being home from school, or just fed up with the disruption, Covid-19 https://www.who.int/emergencies/diseases/novel-coronavirus-2019 is affecting close to everyone in Texas right now. Covid-19 has many of us thinking about how to protect our physical health against the virus. But with wide ranging shut downs and social distancing across the globe, our attention can also turn to what we’ll face next – when this virus is gone. It remains to be seen how Covid-19 will affect us in the longer term, but one area where we may notice it’s effects is in our mental health.
Although Covid-19 itself is a respiratory illness, the disruption to daily routines may be having profound effects on mental health. Aside from the physical danger of the virus itself, the strain of being on alert for potentially infectious situations throughout the day can take a toll. Many have lost jobs or in danger of losing jobs. The consequences of the virus and the measures taken to stop it may feel overwhelming, infuriating or traumatic. While there is no way to predict who will be affected and in what way, there are some issues that might make our mental health more vulnerable when life changes.
Fears of the virus or dealing with closures and restrictions might be fueling anxiety, even for people who have never had anxiety issues before. Or you might be someone who previously felt more in control of their symptoms and now is experiencing problems again. Threat centers in our brains often respond to triggers that feel the same in some way to past anxiety triggers.
Survival tip: Actively plan to cope with your anxiety during this time. Take time for physical activity, deep breathing and relaxation. Resist the temptation to hide from the source of your worries. If needed, write down your worries. Are they realistic? Generally, when we are suffering with anxiety we overestimate the likelihood that the worst case scenario will happen. We are usually underestimating our own abilities to cope. Use imagery to practice imagining how you would cope. Practicing to relax will also help in coping with anxiety. Try this progressive muscle relaxation at home https://www.youtube.com/watch?v=1nZEdqcGVzo
2) Pre-existing or Past DepressionCurrent advice to remain at home and away from others has the potential to feed into depressive symptoms. Work and/or daily routines where we can feel a little challenged and somewhat successful each day are essential to fight depression. If you are left without these things now, it may be a high risk time for depression to grab a foothold.
Survival tip: Although your normal routine might be disrupted, you can still make small goals and plan your day in a way that will give the same benefits. Make a special effort to connect with friends, family or co-workers via text, phone, email or video calls. If needed, seek a counselor. Many are offering sessions via video or phone, including us at the Counseling Center of Cinco Ranch.
If you have been struggling with substance use in the past or not, you may be finding your alcohol or drug intake is increasing. Escaping feelings, numbing, calming and even trying to not be bored are all common reasons to drink or use drugs. Staying healthy and happy takes a plan.
Survival tip: Don’t go through it alone. Reach out to supportive people and talk about what you’ve been dealing with. Plan for success. Remove the temptation and find something else to put in it’s place. To find an Alcoholics Anonymous near you, https://www.aa.org/pages/en_US/find-aa-resources
For some people, being out of work or school means they will be at risk of abuse from a partner or family member. Heightened tensions that come with financial worries or other stressors also raise the risk level in some families. Abusers come from all walks of life. So if you feel you may be at risk, take action.
Survival tip: Phone 911 if you or someone else is in danger. Leave if possible, but if not, make a safety plan-how will you be best prepared to survive the next time your abuser attacks. Make a plan for how to escape and where to get help, if needed. For further advice call the Domestic Violence Hotline 1-800-799-SAFE (7233) or visit https://www.thehotline.org/help/
Many are at home for long periods of time, which can mean facing relationship problems head on. Work and school often give relief from conflicts at home. Some issues might feel ignored or just simmering until recently. With social distancing from friends, family tensions might feel at an all time high. Past hurts and unresolved disagreements can bubble up.
Survival tip: Practice communicating – listening, as well as, talking. Therapy is available during this time, so getting professional input is a helpful option.
First, protect your physical health. Get enough sleep, but not too much. Eat a nutritious diet and take any medication your doctor has prescribed. Follow hygiene advice from the CDC and WHO 
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
Second, for your mental well-being: Stay active and keep in contact with supportive networks and friends. Set small goals and make time to do them. Find a way to feel calm for at least a short time each day. Try to reconnect with things you enjoy, but have not had time to do.
If you are struggling during this time and feeling overwhelmed, you don’t have to struggle alone. We can all need some extra help from time to time, and that’s what therapy can provide. If your mood is becoming too much during the current Covid-19 outbreak, there is no need to wait for government advice to change before you can start feeling better. At the Counseling Center at Cinco Ranch, we are offering TeleHealth (secure video sessions) at a temporarily reduced price. To find out more, read about our therapists or book your session, click here.
Our counseling services at The Counseling Center at Cinco Ranch include trauma counseling, couples counseling, family therapy, eating disorder treatment, counseling for young adults, counseling for teens, counseling for kids, depression treatment, anxiety treatment, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Center today!