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    A girl holding a smiling face in front of her own face to mask her pain from self-harm

    Self-Harm in Teens

    December 21, 2020

    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 […]

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    Self-Harm in Teens

    December 21, 2020
    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 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.

    A young female teen standing on a pier thinking about self-harm and why she continues to burn her stomachWhat 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.

    Some common risks that can point toward self-harm behaviors:

    • Perfectionism
    • Depression
    • Low self-esteem
    • Constant feelings of loneliness 
    • Experiencing repeated conflict
    • Rejection
    • Fighting with family

    Some common reasons why people self-harm:

    • They need to ease feelings of anxiety
    • Hide their pain or sadness
    • Stop feeling numb
    • Get rid of anger
    • Punish themselves for being a “bad person”

    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. 

    Some common signs of self-harm:A young male teen with tears expressing signs of self harm and needing therapy to help him process his thoughts and behaviors

    • Cuts, bruises, or burns on the stomach, arms, or legs 
    • Scars that you don’t recognize or seem odd
    • Wearing long sleeves or pants in weather that doesn’t make sense
    • Other injuries that they can’t or won’t explain
    • Finding sharp objects (like razors) in their clothes or with their things
    • Avoiding the chance to be social
    • Talking about self-harm

    How Can I Be Supportive To My Teen That Self-Harms?

    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.

    Teens enjoying time together after learning appropriate coping skills to manage self-harming behaviors in therapy in Katy, TX 77494Therapy 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.

    Begin Teen Counseling at Our Center in Katy, TX

    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:

    1. Contact our office to set up an appointment or to get more information about self-harm and teen counseling
    2. Meet with one of our caring therapists
    3. Find new ways to help with teens that self-harm

    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!

    Filed Under: Uncategorized Tagged With: coping skills, depression, self-esteem, self-harm

    Mindfulness: What Is It? And Why You Might Need It

    November 23, 2020

    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 […]

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    Mindfulness: What Is It? And Why You Might Need It

    November 23, 2020
    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 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.  

    A woman sitting on a dock at the lake incorporating mindfulness techniques she learned during therapy in Katy, TX 77494What 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.

    A woman experiencing anxiety before her mindfulness training in Katy, TX How Mindfulness Can Improve Mental Health

    When 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. 

    Simple Ways To Start Using Mindfulness NowA neon sign that states and breathe to remind people of a simple technique used in mindfulness based therapy

    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:

     

    Begin Mindfulness Skill Building As Part Of Your Therapy In Katy, TX Today!

    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:

    1. Contact our office to set up an appointment or to get more information about mindfulness
    2. Meet with one of our compassionate therapists
    3. Begin becoming aware of your thoughts and feelings!

    Other Therapy Services We Offer

    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!

    Filed Under: Uncategorized Tagged With: anxiety, depression, meditation, mental health, mindfulness, stress

    A relaxing bath set-up to help people with self-care after experiencing depression or anxiety

    Five Coping Skills to Help Manage Depression and Anxiety

    August 31, 2020

    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 […]

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    Five Coping Skills to Help Manage Depression and Anxiety

    August 31, 2020
    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 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.

    Here are Five Coping Skills To Help You Manage Depression and Anxiety

    Distract Yourself

    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!

    a woman practicing self-care by meditating after her counseling session in Katy, TXGet in Touch

    Grounding 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. 

    Let It Out a woman practicing self-care by journaling after her depression counseling session in Katy, TX 77494

    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.

    Treat Yourself

    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. 

    Challenge Your Thoughts 

    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. 

    Coping Skills are Beneficial at All Times

    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. 

    Begin To Learn Coping Skills at Our Center in Katy, TX

    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:

    1. Contact our office to set up an appointment or to get more information about depression and anxiety treatment
    2. Meet with one of our caring therapists
    3. Find new ways to cope with your stress with counseling!

    Other Therapy Services We Offer

    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!

    Filed Under: Uncategorized Tagged With: anxiety, coping skills, depression, grounding, self-care

    depressed woman sitting in chair by a window

    Depression Self Care: Two Things To Look For Each Day

    May 6, 2020

    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 […]

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    Depression Self Care: Two Things To Look For Each Day

    May 6, 2020
    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 at what depression is and two things to start doing that can help your healing.

    What is depression?

    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:         depressed man in white shirt

    • feelings of worthlessness
    • crying spells
    • sleeping too much or not enough
    • changes in eating habits (eating too much or not enough)
    • fatigue
    • suicidal thoughts

    What causes depression?

    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).

    How is depression treated?  

    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.  

    Depression Self Care: Look for two things everyday

    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:grateful man in red sweater practicing self care

    1. Achievement
    2. Gratitude

    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? 

    Here are 3 tips to help you get started

    Be patient and kind to yourself

    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.

    Broaden your definitions

    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.   

    Actively experiment and build on success

    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.

    Need more help for depression or self-care?depressed man standing in front of mountain

    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. 

     

    Other Therapy Services We Offer

    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!

    Filed Under: Uncategorized Tagged With: depression, gratitude, healing, self-care

    family standing on beach at sunset

    Covid-19 and Mental Health

    April 8, 2020

    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 […]

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    Covid-19 and Mental Health

    April 8, 2020
    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 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. 

    How might Covid-19 may be affecting your 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.  

    5 Mental Health issues to be aware of during the Covid-19 outbreak 

    1) Pre-existing or Past Anxiety Disorders  

    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 

    Man praying 2) Pre-existing or Past Depression

    Current 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.

    3) Alcohol or Substance Abuse  

    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 

    4) Risk of Abuse

    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/ 

    5) Family and Relationship Difficulties

    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.

    What can I do to protect my mental health during Covid-19 outbreak?

    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 Man on road wearing maskhttps://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.

    Other services at the Counseling Center at Cinco Ranch

    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!

    Filed Under: Uncategorized Tagged With: alcohol abuse, anxiety, corona virus, covid-19, depression, mental health, relationships

    woman sitting on the bed drinking coffee practicing self-care

    5 Signs You Need to Practice More Self-Care

    March 18, 2020

    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, […]

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    5 Signs You Need to Practice More Self-Care

    March 18, 2020
    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 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.

    Here are 5 signs you need to practice more self-care. 

    If any seem familiar to you, it is time for you to make more time for yourself.    

    1. Increased Moodiness:

    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.

    2. Unpleasant Physical Symptoms:

    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.

    3. Depression:

    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. 

    4. A Feeling of Isolation:

    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.

    5. You Get Sick More Often:

    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.

    How can you practice more self-care?

    Woman on mountainBasic 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.

    Other Counseling Services at The Counseling Center at Cinco Ranch

    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!

    Filed Under: Uncategorized Tagged With: depression, self-care, self-compassion, stress



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    440 Cobia Dr. #1803
    Katy, TX 77494

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