Counseling Center at Cinco Ranch
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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.
We are living in an anxiety-provoking time. There are a lot of unknowns. How long will I be working from home? When will the kids get to return to school safely? How am I going to help my kids with online school, and get my work done? When will things go back to normal? There […]
We are living in an anxiety-provoking time. There are a lot of unknowns. How long will I be working from home? When will the kids get to return to school safely? How am I going to help my kids with online school, and get my work done? When will things go back to normal? There are so many questions with few answers. Family members of all ages are feeling the burden of the pandemic. Although children may not understand the situation fully, they are experiencing the negative effects. To keep up morale and stress levels down, families may need to get inventive.
OK. It’s Texas and it’s hot. It’s still important to get some fresh air and exercise regularly. Depending on the age of your kiddos, early mornings or just before sundown might be good times to be outside and still beat the heat (at least a little). For families with older kids, visiting a state park and taking a family bike ride on the trails is a fun option. For families with young children, going on a “nature scavenger hunt” can be interesting and educational at the same time. I have a 4-year-old son, and he thoroughly enjoyed this bug scavenger hunt that I found on Pinterest: https://www.pinterest.com/pin/295126581831343750/. However you choose to make it work, being outside and being together can get everyone’s minds off the stress.
This could be interpreted in many ways. Families could plan a meal, cook together, and enjoy each other’s company at the dinner table. Others may find comfort in baking cookies or sweet treats. Depending on your family’s interests and your kids’ ages, getting creative might look like painting, sewing, crocheting, coloring, crafting, or building Lego creations. Another idea would be to engage the kids in Do-It-Yourself projects around the house. This could look like creating an herb garden, rearranging a bedroom, or getting handy with things that need fixing.
What do I mean by this? I mean, talk to each other! One of the best ways to beat stress and combat anxiety is to talk about how you feel and get supported. Understanding how your kids are feeling and relating to them by sharing your own thoughts and feelings can help normalize things. The situation is not normal by any means, but feeling worried and fearful about the future in difficult times is definitely a common response.
No, not grounded in the sense of punishment. Grounded, meaning refocused away from stressful thoughts and negative feelings. Grounding exercises in the mental health field are “techniques that help an individual bring focus back to the present moment” (https://www.psychologytools.com/resource/grounding-techniques/).
These techniques can be used in many situations, and can involve one’s senses or thoughts. One useful tool to try with kids is the “5-Senses Grounding Technique.” When children are feeling anxious, a parent or trusted person, can assist by asking them to identify 5 things that they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste. This exercise can help take the focus away from the negative. Other grounding techniques can include counting down from 100 together, or practicing deep breathing. There are many phone apps available that can assist families with grounding as well.
Get out the old photo albums, watch old movies, or even just scroll through your phone. Share stories about when you grew up, or tell the kids about funny things they did as toddlers. Enjoy a good laugh!
Seeking professional help from a family counselor can be beneficial. Therapists trained in working with families can guide all members to work together, communicate appropriately, and be supportive through tough times. Contact one of our counselors today.
If you and your family are ready to reduce the stress in your life, the therapists at The Center at Cinco Ranch can help! We provide treatment for anxiety as well as cater to specific needs for adults, teens, and children. To begin counseling in Katy, TX follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer counseling services for people of all ages including: depression treatment, women’s issues, couples and marriage counseling, eating disorder treatment, counseling for kids, counseling for young adults, teen counseling, men’s issues, trauma counseling, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Counseling Center today!
By: Janelle Schlueter, MS, LPC Intern, CCTP If you have been diagnosed with Post Traumatic Stress Disorder (PTSD) you are probably already aware that PTSD results in severe and even debilitating anxiety. What many people don’t know is that with PTSD there is an underlying feeling of uncertainty and fear. This uncertainty and fear results in […]
If you have been diagnosed with Post Traumatic Stress Disorder (PTSD) you are probably already aware that PTSD results in severe and even debilitating anxiety. What many people don’t know is that with PTSD there is an underlying feeling of uncertainty and fear. This uncertainty and fear results in being in a constant state of alert and experiencing an exaggerated startle response (easily scared). Part of Trauma Informed Therapy involves finding “self-care” strategies that can address the fear and uncertainty as well as the anxiety. 
Keep in mind that those with PTSD typically feel a heightened level of worry at all times. It is one of the goals of Trauma Informed Therapy that we take steps to lessen the overall level of uncertainty.
If you have PTSD, routines will be your new favorite thing! Creating a routine that you follow will help your brain and body learn that basic needs will be met. For example, you can go to bed at the same time each night, wake up at the same time each morning and eat around the same time each day. The body and brain begin to relax because it knows that these basic needs are being consistently met. Fear and uncertainty regarding the body’s basic needs is something that happens subconsciously, meaning you most likely do not know you are even experiencing this fear – but your brain and body show the effects that you are (the increase in PTSD symptoms). Most clients feel a significant decrease in PTSD symptoms in a few days to a couple weeks.
Tidy Up“If you see clutter, you feel clutter.”
If your home is cluttered, it is too much for the brain to absorb when you are simply looking around. Your brain is trying to recognize all the different colors, patterns, shapes, and so forth. It is difficult to find the energy to clean and organize so take it step by step, room by room, and begin with the rooms you spend most of your time. The goal is to limit the amount of things you see.
When you have a constant heightened level of fear, exposure to social media and news sources can make it worse. Social media allows you to connect with friends, see humorous postings and follow topics that interests you. However, it also increases unhealthy thinking, such as comparing yourself to others and seeing political or news comments that cause you to become angry or sad. This results in feeling helpless and can increase symptoms of anxiety. Try a several day social media and news cleanse and see if your PTSD symptoms improve.
See a Counselor Who Specializes in PTSDPTSD can be treated through counseling. It is important you find a therapist you are comfortable with and who has experience in treating PTSD. A counselor can help you find tips like those in this blog and tailor them to your needs, help you communicate with your loved ones, find coping skills, do exposure therapy, and process traumatic memories. To learn more about what a trauma/PTSD trained counselor can do for you, contact Janelle today!
If you are ready to improve your life, the therapists at The Counseling Center at Cinco Ranch can help! We provide PTSD counseling as well as cater to specific needs for men and women that have experienced trauma. To begin counseling in Katy, TX follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer counseling services for people of all ages including: eating disorder treatment, depression treatment, women’s issues, treatment for anxiety, couples and marriage counseling, counseling for kids, counseling for young adults, teen counseling, family therapy, men’s issues, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Counseling Center today!
By: Carey Robey, MS, LPC Intern Spring Cleaning Can Help with Anxiety and Stress Relief Looking to find anxiety and stress relief during these times? Have you been procrastinating on doing your spring cleaning? If you have not already partaken in this annual purge, now may be a good time! It seems like many people […]
Looking to find anxiety and stress relief during these times? Have you been procrastinating on doing your spring cleaning? If you have not already partaken in this annual purge, now may be a good time! It seems like many people have taken advantage of their extra time at home working on organizing and cleaning out. If you haven’t, keep reading on how this can help you ease stress and increase self-care and healthy habits. Taking some time to tend to the clutter in your life is a great way to ease some unnecessary anxiety.
There are many benefits to cleaning out your home. Our living spaces should be our own personal oasis; having a clean home can reduce stress, improve sleep, and make us more productive! The physical act of cleaning can be a great way to de-stress and to turn your mind off for a bit. We can distract ourselves for a little while focusing on mindless tasks such as cleaning dishes or wiping down counters, or distract yourself by cleaning out a junk drawer, closet, or pantry.
Cleaning can also be good for your physical health; for example, regularly cleaning and tidying your home can reduce dust and other triggers for your allergies. Cleaning can also lead to feelings of accomplishment; though you might not always enjoy actually completing the task of de-cluttering or cleaning, that feeling of satisfaction afterward makes the chore totally worth it. Keeping things cleaner can also encourage you to engage in other positive habits, such as better sleep hygiene, healthy eating, and self-care.
It may be a good time to consider cleaning out some of that internal clutter while you’re at it. Often, we need to let go of other things that are affecting our mental health. Consider reevaluating toxic relationships, unhealthy coping skills, and negative thinking patterns. Many times, we get stuck in our bad habits and forget that there is something we can do about it. Take some time for yourself and consider what other things may need moving on with.
Are you still talking to that person in your life who always bring you down or engaging in activities that may provide short-term relief, but in actuality, are not really alleviating your stress and anxiety? This is a great time to check those habits and chuck them if necessary; pick up something new and healthy instead. Spring cleaning does not have to be just about the items in your closet or garage. Make sure that you are doing away with negativity in all aspects of your life. Do some weeding so that you can blossom! 
Though we often hear about “Spring” cleaning, it is important that we are consistently checking with ourselves if there are things we can weed out, whether it be those clothes you haven’t worn in five years, or that one coping skill that you know is not good for you – don’t be afraid to let go. This is a huge part of self-care and you deserve to have a clutter-free life. I hope that you find this will reduce your stress and anxiety and provide a tranquil space and peace of mind. Stay safe and happy cleaning!
If you are ready to find relief from anxiety and stress for yourself or your child or teen, the therapists at The Center at Cinco Ranch can help! We provide therapy to people of all ages. To begin counseling in Katy, TX, follow these three steps:
Here at The Counseling Center at Cinco Ranch we offer treatment for anxiety for adults, teens, and kids. We also offer counseling services in other areas including trauma counseling, counseling for kids, counseling for young adults, teen counseling, couples counseling, eating disorder treatment, depression treatment, men’s issues, women’s issues, family therapy, and group counseling. Our therapists strive to regularly post blogs with helpful information on a variety of mental health topics. To learn more about our therapists and our counseling services, please reach out to the Counseling Center today!
By: 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: Janelle Schlueter, MS, LPC Intern What is trauma? Have you ever experienced a significant loss, chronic illness, divorce, abuse (sexual, physical, emotional, and/or verbal), serious car accident, natural disaster, military service, or any other event that you found to be significantly distressing? These are all considered traumas. Understanding what trauma is, and how it […]
What is trauma? Have you ever experienced a significant loss, chronic illness, divorce, abuse (sexual, physical, emotional, and/or verbal), serious car accident, natural disaster, military service, or any other event that you found to be significantly distressing? These are all considered traumas. Understanding what trauma is, and how it affects the mind and the body can be complicated to say the least.
If you have recently had a traumatic experience or still think about past traumas and experience strong reactions to those memories, you likely have unprocessed trauma. One thing to remember: you are worthy of living a life of peace!
How do you even begin to heal from trauma? First, everyone processes and recovers from trauma differently. However, you can begin to bring a sense of peace to your life by practicing these 5 tips to heal from past trauma.
Were you involved in a car accident and are now scared to drive? Did you have a serious illness and now find yourself panicking over mild symptoms? Were you in the military and now find yourself jumping at loud noises? Have you experienced an unhealthy relationship and break-up and now notice unhealthy relationship patterns?
It is vital to know how the trauma you have experienced has altered your life in order to move forward. It is common to not be able to identify the specific way that a trauma has altered you. You can ask a close friend, family member, or therapist to help you identify the specific ways the traumatic experience has altered your life.
Identifying a physically and emotionally safe place is crucial to healing from trauma. It is impossible to heal from trauma if you do not believe you are physically and emotionally safe. This means surround yourself with calming noises, decorations, calming scents, and emotionally healthy people.
One thing to remember with trauma is that it creates anxiety. I always tell my clients “if you see clutter, you feel clutter.” Take the time to organize the stack of mail on the counter, put away the 20 children or dog toys from the floor, wash a load of laundry from the overflowing hamper, and make sure your bedroom is as clutter-free as possible.
When healing from a trauma it is easy to forget one of the most important aspects of maintaining good mental health – self-care. Self-care is any activity that you do to increase the quality of your emotional, physical, and mental health.
Self-care includes, but is not limited to:
There is a blog on our site about self-care and when to notice that you need more! Please click on the link to read https://cincoranchcounseling.com/5-signs-you-need-to-practice-more-self-care/
It is easy for people to compare their lives to others, especially with the increase in social media use. Keep in mind – the whole story is NEVER on social media. People want to share the positive in their life on social media by leaving the ‘bad’ parts out.
Every experience is unique, especially traumatic experiences. While two people could experience the same event, both will respond differently. There is no right or wrong way to respond to any event, especially with trauma. Avoid comparing your situation with others, such as the negative thoughts of “It wasn’t as bad as (Jane Doe), they had it much worse.”
Criticizing yourself for how quickly you recover from traumatic symptoms is unhealthy and harmful. Experiencing guilt or shame from the event or how you handled your recovery is also unhealthy and harmful.
Most importantly, do not allow ANYONE to compare or criticize you – that includes yourself!
If you are struggling with trauma, ask for help from a therapist. Therapy helps you heal from trauma by noting how the event has altered you. The therapist can also help to identify and encourage healthy thinking and behaviors. The therapist can help you identify healthy support systems and encourage healthy communication so you can identify your needs.
When treating trauma with counseling, make sure you find a therapist you are comfortable with and who has experience in treating trauma. While there are lots of different treatments for trauma, the most effective tool available will always be the therapeutic relationship. If you can find a therapist you trust, you are well on your way to healing from trauma.
Our therapists at the Counseling Center can help you on this journey.
Please contact our office to discuss your therapy needs or arrange an initial consultation with Janelle.
Our counseling services at The Counseling Center at Cinco Ranch include couples counseling, counseling for young adults, counseling for teens, family therapy, counseling for kids, depression treatment, anxiety treatment, eating disorder treatment, group counseling, and trauma 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!