Counseling Center at Cinco Ranch
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By: Julie Sekachev, M.Ed, LPC Associate Supervised by Melissa Barton, MA, LPC-S Have you ever wondered if you would benefit from meditation or being more mindful, but don’t know where to start? Do you ever have racing thoughts that won’t go away? Maybe you finally settled in for the night, and suddenly visions of dread […]
Have you ever wondered if you would benefit from meditation or being more mindful, but don’t know where to start? Do you ever have racing thoughts that won’t go away? Maybe you finally settled in for the night, and suddenly visions of dread about the day ahead or past events creep in. You try your best to redirect your thoughts, but you can’t seem to find peace no matter how hard you try. Maybe you’ve heard of meditation or mindfulness before but had little success with it. Perhaps meditation worked for a while, but you found it hard to stick with it. This blog will look at five easy ways to get started with mindfulness meditation to help you deal with anxious thoughts and regain peace of mind.
Mindfulness means being present and aware of our recent experiences. When we are mindful, we fully pay attention to the present moment. Usually, when we are anxious, we think about the future or the past, therefore escaping the present moment. Being mindful means, we are willing to allow experiences to come as they are, without the urge to judge or change them. We can change our responses to the situation through mindfulness meditation instead of changing the events.
Find a quiet spot where you can be undisturbed for 20 minutes. Close your eyes, find a comfortable position, and do a quick body scan. Check to see if you feel any discomfort or tightness in the body. If you are feeling anxious or worried, acknowledge those feelings as well. Be present with the feelings and sensations that arise and let them be. Let go of the urge to figure out why you feel them.
Bring your attention to your breath. Where do you feel your breath the most? In your chest, your nose, your stomach? You can count the breaths as they come in and out. If you find your mind wandering, gently bring it back to your breath. Practice deep, diaphragm breathing. You can start by breathing in for 4 seconds, holding your breath for 4 seconds, and breathing out for 8 seconds.
Riding the wave is a technique you can use as your anxious feelings arise. The idea is that you do not need to banish or change your negative feelings but instead practice “surfing your emotions.” Like a surfer does not fight the ocean wave but moves with it, you can proceed with a wave of emotion to its natural conclusion. As thoughts or feelings of anxiety arise, practice fully accepting them. Our natural inclination may be to distract ourselves, control, or escape this unpleasant state. Part of mindfulness meditation is to allow emotions to rise and fall and observe. Remember that this feeling is temporary, and just like a wave, it will peak and decline.
This mindfulness technique can help you calm your mind when you are stressed out or overthinking. This technique grounds you in the present moment by engaging your senses and breathing. To practice this, take deep breaths and name five things you can see nearby; four things you can touch; three you can hear; two you can smell; and one you can taste. By practicing engaging with our senses, we can be more grounded in the present moment.
A warm bath or shower can be a perfect place to practice meditation. Bring your attention to your breath, and visualize the water washing away stress or anxiety. To enhance the experience, you can add essential oils such as lavender or eucalyptus to a diffuser or use scented candles to remind you to engage your senses. You can combine all the other techniques as you are doing this one as part of your night or morning routine, or pick your favorite one and begin there.
The key is to practice meditation regularly or incorporate it as part of your morning or evening routine. With regular practice, you can start to reduce stress and anxiety. To learn more about the benefits of meditation, click here.
If you would like more help getting started with mindfulness, meditation, or anxiety therapy, one of the therapists at The Counseling Center at Cinco Ranch can help! To begin counseling in Katy Texas, follow these three steps:
Here at The Counseling Center at Cinco Ranch, we offer counseling services for people of all ages 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. We provide helpful information on a variety of mental health topics. Our therapists strive to post blogs regularly. To learn more about our therapists and counseling services, please reach out to the Counseling Center today!
By: Carey Robey, MS, LPC, NCC Do you struggle with time management? Too busy to get everything done? Therapy can be a great asset in helping with challenges like this and more profound struggles such as depression and anxiety. After all, not managing time well can cause stress, leading to more significant mental health challenges. Before getting […]
Do you struggle with time management? Too busy to get everything done? Therapy can be a great asset in helping with challenges like this and more profound struggles such as depression and anxiety. After all, not managing time well can cause stress, leading to more significant mental health challenges.
Before getting into time management tips, I think it necessary to remind you to include time for yourself. If you get everything you need to be done but has done it at the expense of self-care, you still risk experiencing negative feelings and even resentment. When thinking of managing your time, be sure to factor in that all-important time for yourself. Let’s talk about ways to organize your time.
There are several simple things one can do to help manage your time better. Having a good routine is a great place to start. We all have everyday things we attend to, and making sure you stick to some structure with these things will make it easier to filter extra tasks into your schedule. Be sure to write things down, whether this is in a planner or on your phone- having a list of tasks, dates, and deadlines can be an important reminder.
Too often in our busy lives, we can forget important things; be sure to set reminders to prevent yourself from increased stress and anxiety. One may also want to give tasks time limits or frames so that we can stick to some schedule and not spend too much time on any one thing. If you notice you are not being as productive as you could be, note that you are blocking out distractions.
If you continue to feel overwhelmed by the number of tasks you have on your plate, consider organizing them. One great tool to use is the Eisenhower Matrix. This will help you determine what to do now, do later, delegate, or eliminate. Once we can place our tasks in boxes according to what is essential versus not
essential or urgent versus not urgent, we can decide a good order of when to do things. Don’t give up on yourself- if you need breaks, take them. If you need help, ask for it. Remember the rewards that come with getting your tasks done, and don’t forget to give some compensation to yourself by engaging in self-care.
If you are ready to simplify your life and hone in on more life skills, 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 provide 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 various mental health topics. To learn more about our therapists and counseling services, please reach out to the Counseling Center today!
By: Carey Robey, MS, LPC Well, it’s finally summer and for many of you that means things are slowing down. Now that life has let up some, it is a good time to check on your self-care. Lately, I have had many clients responding that when they think of self-care, they think of treating themselves […]
Well, it’s finally summer and for many of you that means things are slowing down. Now that life has let up some, it is a good time to check on your self-care. Lately, I have had many clients responding that when they think of self-care, they think of treating themselves or pampering themselves.
While it is important to treat and pamper yourself when given the opportunity, it is really important we are not forgetting the daily tasks we should be doing to make sure we are taking the best care we can of ourselves and ensuring good well-being. Oftentimes, we forget how many simple daily activities are involved in practicing good self-care. So- let’s review!
Different areas of self-care include physical, psychological, social, occupational, and spiritual.
Physical self-care is very basic and includes things like eating healthy, drinking plenty of water, having good sleep, good hygiene, and engaging in physical activities. We are told to do these things time and time again, and that is because of the tremendous positive impact it can have if you do so!
Make the time and space for these adjustments for they can lead to big changes. For instance, take a walk around the block, drink an extra glass of water, go to bed thirty minutes early, add some greens to your plate! Think of where you can improve the physical aspects of self-care in your daily life.
Psychological self-care includes tending to our mental and emotional health. Seeking therapy is a great way to do this; one can also be checking in daily with themselves, express emotions in a healthy way, self-reflect, take a break from distractions, and minimize stress wherever you can. Doing things that bring you comfort like watching your favorite movie, reading a book, taking a bath, or engaging in your hobbies is another great way to practice emotional self-care.
Social self-care involves utilizing your supports and making sure you have positive and healthy relationships. Schedule time with others when you need it; stay in contact and ask for help; remember to keep up healthy boundaries. Make sure you are spending time with those that make you feel good about yourself!
Occupational self-care involves having a good work/life balance; you can practice this by taking breaks, setting limits with colleagues and responsibilities, delegating tasks, or asking for help, keeping a comfortable work space, and negotiating for your needs.
Spiritual Self-CareLastly, spiritual self-care includes making time for reflection, spending time in nature, finding hope, being open, meditating, praying, and practicing gratitude.
How did you do? If you are noticing that a lot of these areas are lacking, or you found that you don’t do many of these tasks, it may be time for you to increase your self-care. Periodically, I feel this happens to all of us. We get busy and forget to do the little things that promote positive well-being.
Get Focused on Yourself Today!Give some of these ideas a try and test how it affects your overall contentment. If you need help determining more things you can do to work on your self-care, or perhaps reasons why self-care may be lacking, come see me for therapy! It is important to consider reasons why one may not be making themselves a priority. I hope this has given you something to think about. Remember, small changes can make a big impact. Be kind to yourself and do what you can now to treat yourself well!
If you are ready to find ways to promote your self-care, 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 services for adults, teens, kids, couples and families. Our counseling services include: 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: Carey Robey, MS, LPC What is self-compassion? While we regularly feel compassion for other people, we often lack it for ourselves. In giving other people compassion, we recognize their suffering and empathize with them, feel for them, and have a desire to reduce their pain. It is a kindness that we need to engage […]
What is self-compassion? While we regularly feel compassion for other people, we often lack it for ourselves. In giving other people compassion, we recognize their suffering and empathize with them, feel for them, and have a desire to reduce their pain.
It is a kindness that we need to engage in by being compassionate toward ourselves. Self-compassion allows you to have a space to be nonjudgmental. To respond to personal suffering, disappointments, and failures with kindness and caring. Instead of ignoring our pain, we seek to find comfort and understanding.
How Do We Practice Self-CompassionWorking on engaging in self-compassion involves one increasing kindness instead of judgement, noticing that suffering is part of the shared human experience, and engaging in mindfulness. We need to remember to be understanding towards ourselves when we experience suffering or a sense of failure rather than engaging in self-criticism.
It is important to recognize that is okay and normal to be imperfect and experience difficulties in life. When we allow ourselves to accept these things, we avoid the chance of increased frustration and stress. We also need to remember that not having things go the way that we want is normal and a part of being human. Many times, it seems that when we go through a tough period, we go it alone; we feel that we are the only one suffering. Recognizing that suffering is something that we all go through takes away some of those feelings of isolation and frustration.
Lastly, increasing mindfulness by taking a more balanced approach to our negative feelings can alleviate symptoms of anxiety or depression. Observe your negative thoughts in a nonjudgmental manner without trying to suppress or deny them. Think of them like clouds passing in the sky; try to not be swept up in them.
When going through a tough time, be kind to yourself. Think of what you would tell your best friend if they were suffering and tell that to yourself. Listen to meditations on self-compassion and tell yourself positive affirmations. Engage in deep breathing and always make time for self-care. Give yourself the comfort you need in the moment. If you need more help managing life’s difficulties, seek counseling. It is always helpful to have someone remind you that you are not alone and help you in finding peace and healing.
Begin Self-Compassion Counseling in Katy, TXIf you are ready to learn how to love yourself, 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, 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: 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!
By: Margie Frisco, Practicum Student, UHV Do you need help on how to handle stress? Many times in life we get caught up in the hustle and grind of everyday life. This can be due to having children to take care of, coordinating their schedules, or cleaning the house. For others this can be due […]
Recognize What Causes You Stress
Self-CareIf you are ready to learn how to make yourself a priority and manage your stress, the therapists at The Center at Cinco Ranch can help! To begin counseling in Katy, TX follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer counseling services for people of all ages including: women’s issues, couples counseling, treatment for anxiety, trauma counseling, counseling for kids, counseling for young adults, men’s therapy , eating disorder treatment, depression treatment, 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: 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: Carey Robey, MS, LPC Whether you have had a bad day at work, an argument with your partner, or are overwhelmed by the global health pandemic, healthy coping skills can help you manage stressful situations and diminish symptoms of depression and anxiety. There many ways to cope and it is valuable to have multiple […]
Whether you have had a bad day at work, an argument with your partner, or are overwhelmed by the global health pandemic, healthy coping skills can help you manage stressful situations and diminish symptoms of depression and anxiety. There many ways to cope and it is valuable to have multiple tools you can turn to. Different coping skills will help you in various ways, so I am going to introduce you to five types. It may seem easier to just use strategies you know work for quick relief, but understanding what coping skills work best can better assist you in reducing your emotional distress.
Distraction works as a great coping skill because it gives your mind a break; it’s an excellent tool for short-term relief. It is a way for you to remove yourself from the situation, whether physically, mentally, or emotionally. Engaging in activities like talking to friends or family, watching television, playing a game, cleaning or organizing, or doing arts and crafts can all be healthy ways to distract yourself from whatever is causing distress. Finding new activities to engage in can not only be distracting, but you may find a new hobby you actually enjoy doing for self-care!
Get in TouchGrounding is a great technique to use when trying to calm your emotions. Sometimes we just need to slow down. Grounding involves getting in touch with ourselves and with nature. You can practice grounding techniques through using your senses- try lighting your favorite candle, walking on grass or sand barefoot, practicing yoga or meditation, sitting outside, or engaging in deep breathing. Another great tool, especially fun for kids, is to play the “rainbow” game- spend time noticing the different colors around you, trying to find each color of the rainbow. Taking a moment to ground yourself can help you better regulate your emotions.
Emotional release is a great tool when you need to release some of that pent-up energy. Emotions can affect us physically as well as mentally, and giving yourself the space to let it out can relieve a lot of that tension. Instead of letting yourself overflow without any control, willingly let yourself experience emotion. Watch a movie that is going to make you laugh or cry, do a really intense workout, journal, dance like no one is watching, take a cold shower! Sometimes what we really need is a release of the overwhelming pressure so we can reset and move on.
Another area to work on is self-love. Self-love is about appreciating yourself and showing yourself that support we all need. What are you doing for yourself? If the answer is “I don’t know,” find something to add into your routine. Maybe treat yourself to a nice bath, take a few extra minutes to straighten up your room, get a manicure or a massage, or eat your favorite meal. If you have the resources, go to your favorite place or buy a small treat. Most importantly, speak kindly to yourself. Take the time to do something you love and something that is good for you- you deserve it! This is another crucial aspect of self-care.
Though we have been over several great options for you to use in coping with depression and anxiety, one of the most important skills and the one that can have long-term effects on your mental health is thought challenging. Thought challenging is an attempt to shift your negative thinking habits into more constructive ones. Check for evidence for your negative thought. Consider all the ways your negative thought may not be true. Along with challenging negative thoughts, you can engage in more positive self-talk. Try expressing positive affirmations, talking to yourself like you would talk to your best friend, and practice gratitude. Think of the things going right in life.
In therapy, I work on teaching you how to master these skills until they become second nature. Coping skills need not just be reserved for when you are in a crisis or in distress. Practicing a variety of coping skills should be a part of your self-care routine. It is easier to utilize these tools in a moment of need when you are already accustomed to doing them. It is also essential that you have a variety of tools you can use, as not every coping skill is going to be as beneficial depending on the situation. Try out different things and see what brings you peace and a sense of calm, allowing you to better manage any depression or anxiety and live a more fulfilled life.
If you are ready to find relief from depression and anxiety for yourself or your child or teen, the therapists at The Counseling Center at Cinco Ranch can help! We provide therapy to people of all ages. To begin counseling in Katy, TX, follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer treatment for depression and anxiety for adults, teens, and kids. We also offer counseling services in other areas including trauma counseling, counseling for kids, counseling for young adults, teen counseling, couples counseling, eating disorder treatment, men’s issues, women’s issues, family therapy, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Counseling Center today!
By: Jessica Johns-Green, LPC Burn-out is a state of mental, emotional and physical exhaustion typically brought on by a period of prolonged stress. It’s more than just stress about work. What Is Burn-Out – How To Recognize It Work related burn-out, although not a medical diagnosis, has long been recognized as a phenomenon. However, burn-out […]
Burn-out is a state of mental, emotional and physical exhaustion typically brought on by a period of prolonged stress. It’s more than just stress about work.
What Is Burn-Out – How To Recognize ItWork related burn-out, although not a medical diagnosis, has long been recognized as a phenomenon. However, burn-out doesn’t have to be related to a job. Home based parents, students and others can also be affected. People who have perfectionistic tendencies or are ‘Type-A’ personalities may be more at risk for burn-out. Signs of burn-out include:
Work-From-Home Burn Out is gaining attention as a growing problem. The following is a link to an article in the Harvard Business Review on tips for WFH Burn-Out https://hbr.org/2020/04/3-tips-to-avoid-wfh-burnout. While it may have seemed amazing to work from home and lose the commute at the beginning of the Coronavirus outbreak, many are discovering that the change of work practices has increased stress. Among other things, working from home might make it harder to switch off and create space between work time and me-time.
The Mayo Clinic offers this list of burn-out risk factors (https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642). There are risk factors that have become more common during this current Covid-19 pandemic. Burn out needs to be on our radar as many people try to keep afloat and hang onto jobs in this time of uncertainty. Burn-out risk factors include:
Burn out can feel intense. There is hope and you can turn this around. Here are a few things you can try to help reduce burn-out.
Having unrealistically high standards backfires. This means expecting more from yourself or a situation than is possible, and being unwilling to tolerate or cope with less might inspire hard work. But it will more likely leave you exhausted and burned out. Which may offer clues as to why those with perfectionistic tendencies are more likely to suffer burn out. Even the most talented and gifted people need balance and the right attitude to deal with failure and disappointments. Challenge yourself to set reasonable expectations.
If we don’t feel that our job gives meaning, or doesn’t align with our personalities and ideals, burn-out is more likely to follow. Even if you don’t have your dream job, can you carve out time to spend on your priorities? Create balance between what you have to do and what you do that feeds your passion.
Rest, nap, take some time off. Exhaustion won’t go away without rest. Whether this means a vacation, a leave of absence to recover, or just being more dedicated to taking coffee breaks, time to chat with friends or leaving work on time. A few minutes a day to focus on you can make a huge difference!
Therapy can be a useful way of developing burn out prevention and recovery strategies. Book a brief phone consultation or a session with one of our licensed counselors or supervised interns.
If you are ready to improve your life, the therapists at The Counseling Center at Cinco Ranch can help! We provide stress management counseling as well as cater to specific burn-out needs for men and women. To begin counseling in Katy, TX follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer counseling services for people of all ages including: eating disorder treatment, depression treatment, women’s issues, treatment for anxiety, couples and marriage counseling, counseling for kids, counseling for young adults, teen counseling, family therapy, men’s issues, trauma counseling, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Counseling Center today!
By: Quique Autrey, MS, LPC Intern Need some ideas to improve your relationship? Has it been difficult to stay connected to your partner during the pandemic? Couples are experiencing higher levels of stress and conflict than usual. Most agree that it’s been a challenge to adjust to the new “normal.” We have all responded to […]
Need some ideas to improve your relationship? Has it been difficult to stay connected to your partner during the pandemic? Couples are experiencing higher levels of stress and conflict than usual. Most agree that it’s been a challenge to adjust to the new “normal.”
We have all responded to the uncertainty in different ways. For some, this means struggling with sleep. For others, it means engaging in avoidance behaviors or falling into depression. More time at home with the kids and a change in relationship roles has also contributed to the heightened anxiety. With all the changes, we are connecting less with our loved ones. In order to cope with all this stress, couples need to be intentional about finding creative ways to connect with each other.
Go for a 30-minute walk around the neighborhood. Moderate exercise can help reduce anxiety and improve your mood. A nice walk around a lake can provide a beautiful setting that helps you feel more calm and relaxed. Walking also activates parts of the brain that result in insight and clarity. If you want to work out an issue with your partner, going for a walk may be the perfect time to do so. Remember to hold hands while you walk. Holding hands can help reignite a feeling of emotional closeness.
Cooking a meal together can help you improve your communication with your partner. You’ll have to follow different steps and you’ll need to coordinate who does what in the meal prep. Cook a meal that’s a little outside your comfort zone.
Not sure how to get started? Hello Fresh will mail you a box with everything you need to feel like an accomplished chef (https://www.hellofresh.com). Open a bottle of your favorite wine and listen to some music while you cook your delicious meal together.
My partner and I started online dancing classes during the pandemic (https://showheroff.com). I was hesitant at first because I’ve never had much rhythm. After getting over the initial fear of embarrassment, I had a blast learning the foundational skills of dancing. Dancing is great indoor exercise and it also encourages you to work on communicating with your partner and trusting their lead. Dancing can introduce a level of fun and physical intimacy your relationship is missing in the pandemic!
2-Minute Appreciation The Gottman Institute has found that two minutes of undistracted time with your partner can be more significant for the relationship than an entire week spent together where there’s constant distraction (https://www.gottman.com/blog/3-daily-rituals-that-stop-spouses-from-taking-each-other-for-granted/).
One practice that has been meaningful for me and my partner is taking a few minutes to express what we appreciate about the other person. You can highlight what you appreciate about their appearance, their personality or something they’ve done that day. This appreciation exercise encourages you to slow down and communicate with your partner what you admire about them. This can help cultivate feelings of gratitude for the other person.
Taking a bath together has been our favorite way to stay connected over the pandemic. There are many benefits to taking a warm bath in the evening. A bath can help relieve stress and calm the nerves. Baths can help sooth a throbbing headache. Sharing a bath is very sensual and encourages you to be vulnerable and intimate with your partner. A nice bath can also be a great way to foreplay before making love.
Every relationship can benefit from couple’s counseling. Couple’s counseling is not just for relationships at the brink of falling apart. Couple’s counseling can help any partnership that needs help navigating conflict. A skilled couple’s therapist can guide you in identifying the sources of conflict and help you develop the skills you need to improve your communication! You can also work on specific goals that will help you and your partner establish patterns of emotional and sexual connection that can improve the overall quality of your relationship. If you are stuck in conflict with your partner and would like help getting unstuck, please give us a call at the Counseling Center at Cinco Ranch. We would love to help you cultivate a happy and meaningful relationship with your partner.
If you are ready to improve your relationship one of the therapists at The Center at Cinco Ranch can help! We provide couple’s counseling as well as other services. To begin couples counseling in Katy, TX follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer counseling services for people of all ages including: women’s issues, treatment for anxiety, trauma counseling, counseling for kids, counseling for young adults, teen counseling, eating disorder treatment, depression treatment, family therapy, and group counseling.