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: 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: Denise Servin, M. Ed., LPC Associate Does your teen engage in self-harm? Teenagers are facing many difficult setbacks right now. Living though a pandemic has changed how they are educated. It has also affected the way they socialize. They do not get to see their friends as often as they are used to. Many […]
Does your teen engage in self-harm? Teenagers are facing many difficult setbacks right now. Living though a pandemic has changed how they are educated. It has also affected the way they socialize. They do not get to see their friends as often as they are used to. Many of them are dealing with loss. It may be the loss of a family member or friendship. There is also the loss of most chances to be social.
Depression can sometimes be a result of these experiences. Depression can lead to self-harm behaviors. But, what is self-harm? What does it look like? What are some of the warning signs you can look for? How do you give them support through it? It can be a very scary topic to deal with. It can also be uncomfortable to talk about.
What Is Self-Harm?Self-harm can be described as self-injury. Self-harm is the act of inflicting harm on oneself. But, the intention of self-harm is not to die. For example, you may see cutting, burning, hitting themselves, or even picking at the skin. Why do teens self-harm? The reasons can be different for everyone. But, the reasons and emotions behind self-harm are key to understanding the behavior. These core feelings must be addressed in order to help your teen heal. Healing is necessary to make these behaviors stop.
The reasons that teens engage in self-harm behaviors are not reasons that need to make sense to you. It is enough that they are real to your teen.
Communication is very important. Self-harm can be very scary to talk about. But, opening that door is one of the most supportive things you can do. When you ask you are showing that you care. Talking about it gives them the space to talk about their feelings. Also, it shows that you are not afraid to hear what they have to say. In some cases, teens fear opening up. They worry that might be punished for their feelings.
If you’re dealing with a teen who is self-harming, there is already enough punishment happening. They are already feeling guilt and shame. So, it’s best to avoid adding to those feelings. It’s important to ask open-ended questions and really listen to what they have to say. At this point, you may decide it’s time to seek help.
Therapy can be very effective for people who want to stop self-harm behaviors. Furthermore, therapy can help your teen address and process the feelings that led to these behaviors. Also, they can learn new coping skills to help deal with strong emotions. A therapist can also work with your teen to come up with a plan of safety. These resources can be used if the urge to self-harm comes up.
If you are ready to learn how to help your teen deal with self-harming behaviors, 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 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: 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!
By: Jessica Johns-Green, LPC Depression affects millions of people. If you are struggling with depression, you are not alone. It is estimated that over 17 million people in the US have had at least one major depressive episode https://www.nimh.nih.gov/health/statistics/major-depression.shtml. Depression is treatable with self care, medication, counseling or a combination of these. Here’s a look […]
Depression affects millions of people. If you are struggling with depression, you are not alone. It is estimated that over 17 million people in the US have had at least one major depressive episode https://www.nimh.nih.gov/health/statistics/major-depression.shtml. Depression is treatable with self care, medication, counseling or a combination of these. Here’s a look at what depression is and two things to start doing that can help your healing.
Depression, also called major depressive disorder, is characterized by sadness, low mood and lack of interest in things. But depression is not just being sad. Depression is longer lasting and has a more profound effect on daily life. Commonly, people struggling with depression express feelings of hopelessness. Depression can affect your ability to work, maintain relationships and engage in self-care. Some common characteristics of depression include: 
Depression is thought to be caused by a combination of things. There may be biological factors – how systems in the physical body work – that make someone more prone to depression. Social factors – our relationships, our family backgrounds and our place in the world around us – can trigger depression or make recovery from depression more difficult. Our unique personalities – the psychological strengths and challenges we bring, such as how we typically think and how we respond to situations and challenges. (Read more about depression, symptoms and treatment here https://www.psychiatry.org/patients-families/depression/what-is-depression).
Depression can make you feel like it’s impossible to feel better. It can make you feel like you are powerless to ever be any different than you feel now. Depression treatment can include medication, therapy and self care. The American Psychiatric Association estimates that 80% of people who seek treatment eventually feel better. Although the recovery process may take months, it is worth it.
Counseling for depression will often begin with an inventory of your symptoms and a history of your experience with depression. Although every person is different, depression therapy will usually highlight ways of thinking, general attitudes or even deep rooted beliefs that are widespread and common among depressed people.
Depression seems to force us to think of things in an all-or-nothing way. We can see no hope or good in things that once made us feel happy. We see ourselves as worthless, useless, powerless. While depressive thinking isn’t our ‘fault’, and you are not to blame if you notice your mind going that direction, there is often great benefit in challenging depressive thinking.
When depression grabs hold it can be difficult to see things in the way we do when we’re not depressed. You can start working towards a better mood now by doing this simple task.
Look for two things everyday:
To be most effective with this exercise, write down one achievement and something you feel grateful for. On a scale of 1-10 (with 1 being low) rate each one. Rating it on a scale allows us to practice being less ‘all-or-nothing’ in our thinking. Instead of thinking, ‘I didn’t do enough, it doesn’t count’, the rating system allows us to appreciate that some things deserve credit, even if they aren’t up to the same standard as when we are feeling well.
Challenging yourself to find an achievement provides a basis to question the feelings of worthlessness and uselessness that fuel depression. Looking for something to be grateful for doesn’t mean that we are ungrateful when suffering from depression. But it does provide a tool to practice healthier styles of thinking by actively looking for something we possibly didn’t notice when depression is narrowing our attention.
Ready to try?
It’s a small task, it’s simple, but internally it’s almost like you are asking yourself to step outside of depression for a moment. And that can be so tough. Be ok to not do it well. Don’t punish yourself for not doing it everyday. it might feel like you don’t push yourself enough, and that if you were better you wouldn’t be having this problem. But the truth is, criticizing yourself won’t help.
What is your definition of an achievement? On some days, depression means that just getting up to brush your teeth can be a big achievement. On other days, you might do a lot, but not feel achievement. Are there other things you’ve not noticed before? Use the activity as a tool to break the cycle of depressive thinking.
When possible, add in activities, plans that could help encourage feelings of gratitude or achievement. They don’t have to be big. Take time for yourself in some way. A moment to appreciate something in the world, even if it’s not perfect.
Depression is difficult, and even if this exercise isn’t for you, help is available. Our skilled therapists will work with you to develop a treatment plan specifically for your needs. If you think you have depression, seek help. If you or someone you know is at risk of harming themselves or others, phone 911 immediately. Here at the Counseling Center at Cinco Ranch, our therapists are ready to help. Contact us to arrange a session with a licensed counselor or supervised intern.
Here at The Counseling Center at Cinco Ranch we offer depression treatment for adults, teens, and kids. We also offer counseling services in other areas including anxiety treatment, trauma counseling, family therapy, counseling for kids, counseling for young adults, teen counseling, couples counseling, eating disorder treatment, men’s issues, women’s issues and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Counseling Center today!
By: Jessica Johns- Green, LPC There is no doubt that Covid-19 is affecting everyone. Whether you are working from home, adjusting to the kids being home from school, or just fed up with the disruption, Covid-19 https://www.who.int/emergencies/diseases/novel-coronavirus-2019 is affecting close to everyone in Texas right now. Covid-19 has many of us thinking about how to […]
There is no doubt that Covid-19 is affecting everyone. Whether you are working from home, adjusting to the kids being home from school, or just fed up with the disruption, Covid-19 https://www.who.int/emergencies/diseases/novel-coronavirus-2019 is affecting close to everyone in Texas right now. Covid-19 has many of us thinking about how to protect our physical health against the virus. But with wide ranging shut downs and social distancing across the globe, our attention can also turn to what we’ll face next – when this virus is gone. It remains to be seen how Covid-19 will affect us in the longer term, but one area where we may notice it’s effects is in our mental health.
Although Covid-19 itself is a respiratory illness, the disruption to daily routines may be having profound effects on mental health. Aside from the physical danger of the virus itself, the strain of being on alert for potentially infectious situations throughout the day can take a toll. Many have lost jobs or in danger of losing jobs. The consequences of the virus and the measures taken to stop it may feel overwhelming, infuriating or traumatic. While there is no way to predict who will be affected and in what way, there are some issues that might make our mental health more vulnerable when life changes.
Fears of the virus or dealing with closures and restrictions might be fueling anxiety, even for people who have never had anxiety issues before. Or you might be someone who previously felt more in control of their symptoms and now is experiencing problems again. Threat centers in our brains often respond to triggers that feel the same in some way to past anxiety triggers.
Survival tip: Actively plan to cope with your anxiety during this time. Take time for physical activity, deep breathing and relaxation. Resist the temptation to hide from the source of your worries. If needed, write down your worries. Are they realistic? Generally, when we are suffering with anxiety we overestimate the likelihood that the worst case scenario will happen. We are usually underestimating our own abilities to cope. Use imagery to practice imagining how you would cope. Practicing to relax will also help in coping with anxiety. Try this progressive muscle relaxation at home https://www.youtube.com/watch?v=1nZEdqcGVzo
2) Pre-existing or Past DepressionCurrent advice to remain at home and away from others has the potential to feed into depressive symptoms. Work and/or daily routines where we can feel a little challenged and somewhat successful each day are essential to fight depression. If you are left without these things now, it may be a high risk time for depression to grab a foothold.
Survival tip: Although your normal routine might be disrupted, you can still make small goals and plan your day in a way that will give the same benefits. Make a special effort to connect with friends, family or co-workers via text, phone, email or video calls. If needed, seek a counselor. Many are offering sessions via video or phone, including us at the Counseling Center of Cinco Ranch.
If you have been struggling with substance use in the past or not, you may be finding your alcohol or drug intake is increasing. Escaping feelings, numbing, calming and even trying to not be bored are all common reasons to drink or use drugs. Staying healthy and happy takes a plan.
Survival tip: Don’t go through it alone. Reach out to supportive people and talk about what you’ve been dealing with. Plan for success. Remove the temptation and find something else to put in it’s place. To find an Alcoholics Anonymous near you, https://www.aa.org/pages/en_US/find-aa-resources
For some people, being out of work or school means they will be at risk of abuse from a partner or family member. Heightened tensions that come with financial worries or other stressors also raise the risk level in some families. Abusers come from all walks of life. So if you feel you may be at risk, take action.
Survival tip: Phone 911 if you or someone else is in danger. Leave if possible, but if not, make a safety plan-how will you be best prepared to survive the next time your abuser attacks. Make a plan for how to escape and where to get help, if needed. For further advice call the Domestic Violence Hotline 1-800-799-SAFE (7233) or visit https://www.thehotline.org/help/
Many are at home for long periods of time, which can mean facing relationship problems head on. Work and school often give relief from conflicts at home. Some issues might feel ignored or just simmering until recently. With social distancing from friends, family tensions might feel at an all time high. Past hurts and unresolved disagreements can bubble up.
Survival tip: Practice communicating – listening, as well as, talking. Therapy is available during this time, so getting professional input is a helpful option.
First, protect your physical health. Get enough sleep, but not too much. Eat a nutritious diet and take any medication your doctor has prescribed. Follow hygiene advice from the CDC and WHO 
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public
Second, for your mental well-being: Stay active and keep in contact with supportive networks and friends. Set small goals and make time to do them. Find a way to feel calm for at least a short time each day. Try to reconnect with things you enjoy, but have not had time to do.
If you are struggling during this time and feeling overwhelmed, you don’t have to struggle alone. We can all need some extra help from time to time, and that’s what therapy can provide. If your mood is becoming too much during the current Covid-19 outbreak, there is no need to wait for government advice to change before you can start feeling better. At the Counseling Center at Cinco Ranch, we are offering TeleHealth (secure video sessions) at a temporarily reduced price. To find out more, read about our therapists or book your session, click here.
Our counseling services at The Counseling Center at Cinco Ranch include trauma counseling, couples counseling, family therapy, eating disorder treatment, counseling for young adults, counseling for teens, counseling for kids, depression treatment, anxiety treatment, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Center today!
By: Cheri Locke, MA, LPC Self-care can be complicated. Anyone can tell you to do it, but only you can give the gift of self-care to yourself. I often hear clients say that they are not exactly sure what self-care means to them. Self-care is a mindful, intentional act of paying attention to yourself. Also, […]
Self-care can be complicated. Anyone can tell you to do it, but only you can give the gift of self-care to yourself. I often hear clients say that they are not exactly sure what self-care means to them. Self-care is a mindful, intentional act of paying attention to yourself. Also, self-care looks different to every individual. First, you need to recognize that you are worthy of caring for yourself as you do others.
So how do you do this? By noticing the signs that you need to be taking better care of yourself.
If any seem familiar to you, it is time for you to make more time for yourself. 
Do you have increased irritability? Do you feel on edge or seem to fluctuate easily between feeling sad or angry? When you are not taking care of yourself, or feel that you are unimportant, it can lead to increased irritability. Not taking the time for yourself can also leave your personal and professional relationships affected.
Do you get headaches, a sore or stiff neck, dizziness, shortness of breath, or abdominal pain? Sometimes physical symptoms can be a good indicator that you are not taking proper care of yourself. Although any physical symptom should be discussed with your medical provider, being aware of your body can help you be more mindful about taking better care of yourself.
Do you feel down or like you have a black cloud hanging over your head? Sometimes we feel sad; however, these feelings can snowball into feelings of worthlessness and depression. At times during depression, people report barely being able to get out of bed or brush their teeth. Yes, brushing your teeth can be a form of self-care. While self-care will not cure depression, it can help lessen some of the symptoms. If you feel like you suffer from depression, it is important to reach out to a mental health professional for help.
Do you feel detached from others or like socializing just takes all of your energy? When you are not caring for yourself or if you feel you do not deserve to care for yourself, isolation seems almost natural. When you feel unworthy as a person, you feel unworthy of enjoying other aspects of life. You may even completely detach from friends and family.
Do you feel run down? Do you find that you are battling a cold regularly? We all lead busy lives and sometimes we forget to eat right or sleep enough. When we aren’t properly caring for ourselves, our immune system and health can take a hit.
Basic self-care includes proper nutrition, hygiene, and sleep. But what else can you do for yourself? Self-care will be different for every individual. While some people may enjoy exercise and music, others may enjoy reading a book and a hot bath. What is important about self-care, is to be mindful about taking care of yourself and recognizing that you deserve to be taken care of.
I have many clients who have struggled to find self-care strategies that work for them. My advice is to try different things until you find something that makes you feel re-energized and at peace. If you have trouble on where to begin, ask others what they do or Amazon has self-care subscription packages that can at least help you try different things. Keep trying until you find something that feels good for you. Self-care is all about taking the time and trying!
If you are having difficulty practicing self-care in your life and would like some help, please contact The Counseling Center at Cinco Ranch in Katy, TX. Our therapists would me more that happy to discuss with you how we may be able to help.
Our counseling services include depression treatment, anxiety treatment, eating disorder treatment, trauma counseling, family therapy, counseling for kids, counseling for teens, counseling for young adults, couples counseling, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Center today!