6 Easy Ways to Stay Grounded During Holiday Stress

6 Easy Ways to Stay Grounded During Holiday Stress

Nov 23, 2024

WRITTEN BY: Sabrina Del Angel LPC-Associate Supervised by Dr. Maria Haiyasoso LPC-S

The holidays are here, and with them come the lights, traditions, and… stress? Yes, for many of us, this “joyful” season can feel like a whirlwind. Between gift shopping, family gatherings, and financial strain, it’s easy to feel overwhelmed. You’re not alone if you’re already feeling the holiday hustle and pressure! Here are some easy ways to stay grounded during holiday stress and find peace in the season.

Embrace the Messiness

Holidays have a way of stirring up expectations. We want everything to go smoothly, for family to get along, and for every dish to come out Instagram-worthy. But holidays rarely go perfectly. What if, instead, we embraced the imperfect moments? The burned cookies, the forgotten gift, even the disagreements—they’re all part of the season, too. Sometimes, letting go of perfection can be the most freeing way to enjoy the holidays. Instead of trying to control every detail, try to enjoy the little moments that make the season unique.

Planning Ahead to Reduce Stress

Many of us dive head-first into holiday prep, only to end up frantically wrapping gifts at the last minute. This year, consider a bit of planning ahead. Try jotting down a quick calendar for events and to-dos so that you’re not caught off guard. Setting mini-goals—like finishing gift shopping by a certain date—can give you a sense of control. Just a little organization can make a big difference, reducing that last-minute scramble and helping you feel more relaxed.

Keep an Eye on Your Budget

Overspending can add stress during and after the holidays. Try setting a budget early and sticking to it. Consider meaningful, low-cost options, like making a favorite family recipe or crafting a photo album. Often, thoughtful gifts mean more than anything bought in a store.

Prioritize Self-Care, Even for a Few Minutes

During the holiday rush, self-care might feel like an afterthought. But taking care of yourself helps you better enjoy the season. Try to keep some routines in place, like getting enough sleep or taking a few minutes each day to breathe deeply. Even stepping outside for a walk or doing a quick stretching exercise can help recharge you.

Rainbow breathing is a simple technique you can do anywhere—just inhale slowly and imagine a rainbow of colors, and exhale, releasing any tension with each breath. It’s quick, effective, and works for kids too if you want a family activity!

Setting Boundaries, Guilt-Free

It’s easy to feel pressured to attend every gathering and make everyone happy. But spreading yourself too thin can lead to burnout. Give yourself permission to say no if you need a quiet evening or want to spend time with close family. Protecting your energy allows you to enjoy the events that matter most, without overextending yourself.

Stay Grounded in Small Moments

When the holiday season feels overwhelming, consider grounding yourself in small sensory experiences can bring calm. Pause to savor the scent of cinnamon in a warm drink, the softness of a cozy blanket, or the gentle glow of holiday lights. These moments of mindfulness help you reconnect to the present, creating a sense of peace amid the hustle and bustle.


Remember, peace and joy aren’t found in perfection but in presence. But by staying mindful and applying these 6 easy ways to stay grounded during the holiday stress, it can help you greatly. As Philippians 4:6-7 beautifully reminds us: “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Let this season be one of connection, gratitude, and hope.

How to Choose Gratitude in Difficult Times

How to Choose Gratitude in Difficult Times

Nov 7, 2024

Thinking of November, most of us think of Thanksgiving and the holidays. But what if the holidays don’t feel like the “Thanksgiving spirit”? It’s hard to feel thankful when things are tough. Especially when the holidays seem to be getting us down rather than up. How to choose gratitude in difficult times can be hard to figure out, so this blog will talk more about choosing it, even when you don’t feel like it.

Why Gratitude is Difficult

It’s important to acknowledge that holding onto 1 Thessalonians 5:18, “Give thanks in all circumstances; for this is God’s will for you in Christ Jesus,” isn’t always that easy. Choosing gratitude can be tough. Family dynamics may be strained, finances may be tight, and year-end goals may remain unmet. It’s essential to have a gentle but honest conversation with yourself: even when we don’t feel like it, choosing gratitude is, indeed, a choice.

How to Express Gratefulness to God

Now, let’s consider appreciation to God. If choosing gratitude toward yourself and others feels difficult, perhaps choosing gratitude toward God is a bit simpler. It’s essential to take the time to appreciate and give thanks to God for guiding you through different seasons. While you may not feel like it today, there have been times when you have overcome challenges. The scripture encourages us: “Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name.” — Psalm 100:4. Gratitude can manifest through spending time in prayer, highlighting the ways God has shown up for you—in your life, your children’s health, your job, and the roof over your head. The things you feed are the things you grow, so if you nourish an attitude of gratitude, it will surely flourish.

How to Choose Gratitude with Yourself

So, how do you do it? First, start with expressing appreciation to yourself. You can choose to be grateful for your own efforts and accomplishments. Take a moment to reflect on your personal growth over the years, even if it feels unnatural. Practice self-appreciation by acknowledging your accomplishments, celebrating simple victories throughout the day, and expressing thankfulness for having navigated difficult times so far.

How to Show Appreciation to Others

Now, express appreciation to others. We often treat others based on how we feel about ourselves. When we feel thankful for ourselves, it becomes easier to express appreciation to others. Choosing to have gratitude toward others, even when you don’t feel like it, can be challenging. But it can start with something small: appreciate acts of kindness, leave a handwritten note, or offer a sincere “thank you.”

Choose Gratitude: Think, Feel, and Act

When we think grateful thoughts, we feel grateful emotions, and we begin to act in a more grateful way. Before you can express these attitudes of gratitude, it’s important to intentionally focus on and choose gratitude, even when you don’t feel like it. Reflect on positive moments, thoughts, and times when things have gone well. This will naturally inspire thankful emotions and feelings. Remember, feelings listen to thoughts, so choose wisely. As you do this, watch how you begin to act and move in a more grateful direction.

“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.” — Colossians 3:17.

Hispanic Heritage Month: Mental Health and Depression Awareness

Hispanic Heritage Month: Mental Health and Depression Awareness

Oct 28, 2024

WRITTEN BY: JENNIFER PATRICK, LMSW

Welcome to our October edition of the How Do I Know? blog series! Last time, we explored how to recognize the signs of anxiety. This month, we’re turning our focus to a topic that affects many but isn’t always easy to talk about: depression. As we celebrate Hispanic Heritage Month, there’s no better time to raise awareness about how depression impacts our Hispanic/Latinx community. This is an opportunity to not only honor the strength and beauty of Hispanic Heritage but also to prioritize Hispanic Heritage and mental health within our community.

Mental Health in Our Comunidad

Hispanic Heritage Month is a moment to celebrate our rich traditions and contributions. But as we reflect on our culture, it’s essential to also open up conversations about mental health—especially depression, which often goes undiscussed in our community.

There’s a common belief that we need to “tough it out” when it comes to emotional struggles, or that asking for help is a sign of weakness. The truth is, depression is real, and it’s crucial to recognize it for what it is. Recognizing depression signs and symptoms isn’t just about feeling down for a day or two; it’s a serious condition that can affect your mood, relationships, and even your physical well-being. The reality is that you’re not alone. In fact, research shows that Hispanic adults are more likely to experience depression, yet many don’t seek help due to cultural stigma or the idea that we should “handle it ourselves.”

At La Luz Counseling, we know breaking this stigma is difficult. But taking care of your mental health? That’s strength. Our compassionate team is here to support you in recognizing the signs of depression—whether that’s losing interest in activities you once loved, feeling an overwhelming sense of hopelessness, or finding it hard to get out of bed in the morning.

Hispanic Mental Health and Depression

So, how can you tell if you’re experiencing depression and not just going through a rough patch? Recognizing depression signs and symptoms can manifest differently in each person, but some common signs include feeling constantly tired, losing interest in things that used to bring joy, struggling to focus, and withdrawing from loved ones. You may also notice changes in your sleep—either having trouble sleeping or sleeping too much. Depression can also appear as irritability, guilt, or feelings of worthlessness. If these feelings last for more than two weeks, it’s time to consider reaching out for help.

At La Luz Counseling, our team is here to walk with you through this journey. You don’t have to wait until things feel unbearable to seek support. If something feels off emotionally or mentally, it’s okay to ask for help sooner rather than later. Reaching out is a powerful step toward healing and reclaiming your sense of self. For Hispanic counseling and therapy services, we’re here to provide culturally sensitive care that respects and understands your unique experiences.

Latino Cultural Expectations and the Weight We Carry

In our Hispanic/Latino culture, family is at the heart of everything, and resilience is a source of pride. But sometimes, the weight of cultural expectations—whether it’s family obligations, traditional gender roles, or the pressure to appear strong—can take a toll on our mental health.

Many of us are trying to navigate life between two cultures—the one we grew up in and the one we encounter daily at work, school, or in broader society. This balancing act can be stressful, often leading to feelings of isolation or depression. But you don’t have to carry that burden alone. It’s okay to pause and recognize that you don’t always have to be the one holding everything together. At La Luz Counseling, we’re here to offer the support you deserve through Hispanic (and/or Spanish speaking) counseling and therapy services tailored to our community’s unique needs.

Breaking the Silence Around Depression

It’s time to break the silence! Depression doesn’t have to be a secret. The more we talk about it, the more we reduce the stigma. By raising awareness, we create a space where everyone feels safe seeking the help they need.

At La Luz Counseling, our English and Spanish speaking counselors are culturally sensitive and understand the unique challenges the Hispanic/Latino community faces. Whether you’re dealing with depression, anxiety, or any other mental health issue, we’re here for you with open arms. Together, we’ll help you find ways to feel more like yourself again. With the guidance of Hispanic (and/or Spanish speaking) counseling and therapy services that bridge the gap between our heritage and mental wellness.

Combining Faith and Therapy

For many of us, faith is a big part of our lives. It’s a source of strength and guidance through tough times. While faith can be a wonderful support system, it’s important to recognize that sometimes we need more, like therapy to manage depression. The great news is that therapy and faith can go hand-in-hand!

At La Luz Counseling, we encourage you to draw on your faith while also embracing the tools that therapy offers to support your mental wellness. It’s all about finding the balance that works for you. And you don’t have to figure this out alone! 

No matter how low you may feel, God is near, and healing is possible.

Celebrating Hispanic Heritage and Mental Health

This Hispanic Heritage Month, let’s celebrate not only the beauty of our culture but also the importance of mental health. At La Luz Counseling, we’re here to walk alongside you on your mental health journey, with counselors who get where you’re coming from and want to see you thrive.

You can be proud of your heritage and take care of your mental wellness. Let’s embrace both! If you think you might be struggling with depression or if you’re not sure what you’re feeling, it’s okay to reach out. We’re here to help you answer the question, “How do I know if I’m depressed?” and guide you toward healing and growth.

Understanding Anxiety on World Mental Health Day

Oct 8, 2024

WRITTEN BY: By Jennifer Patrick, LMSW

Welcome to our “How do I know” blog series at La Luz Counseling! This October, we’re diving into all things mental health to help you recognize the signs and know when to seek a helping hand. Today, in honor of World Mental Health Day, we’re talking about something super important: Anxiety! 

What is Anxiety?

Anxiety isn’t just those butterflies in your stomach before a big event? NOPE! Anxiety is more than just occasional nervousness. It’s when those worries and fears start to feel like they’re running the show. We all feel stressed now and then, but if that stress is sticking around and making daily life tough or overwhelming, it might be anxiety waving its hand at you. 

Signs of Anxiety

It can sometimes be tricky to tell if you’re just stressed or if you’re experiencing anxiety. Here are some common signs to watch out for:

  • Excessive Worry: Constantly feeling anxious about everyday things like health, work, or social situations.
  • Physical Symptoms: Rapid heartbeat, trembling, sweating, or stomach issues can often accompany anxiety.
  • Restlessness or Irritability: Feeling like you can’t relax, always on edge, or easily irritated by small things.
  • Avoidance Behavior: Steering clear of certain situations or places because they trigger feelings of anxiety.
  • Difficulty Concentrating: Struggling to focus or feeling like your mind is racing or going blank.
  • Sleep Issues: Trouble falling or staying asleep, or waking up feeling unrefreshed due to worry.

When It’s Time to Talk To Someone

Once you know the signs, it’s easier to take that next step. If any of this is sounding a little too familiar, it might be an indicator that it might be worth a chat with a professional. Here’s when to reach out:

Persistent Symptoms: If the symptoms last for several weeks or months without improving, it’s a good idea to seek help.

Impact on Daily Life: If anxiety is interfering with work, relationships, or day-to-day activities, reaching out for support is key.

Escalating Symptoms: If your anxiety feels like it’s intensifying, or if there are thoughts of self-harm, it’s important to get immediate help.

Difficulty Coping: If personal strategies like meditation, exercise, or talking with loved ones aren’t easing your anxiety, that’s when professional support can really make a difference. 

Taking the First Step

If you’ve read this far and something is clicking, just remember: You’re never alone!  Anxiety can feel overwhelming, but the right support can help you find your way back to calm. At La Luz Counseling, we’re ready to walk with you on your journey to feeling better.

In moments of anxiety, we can find comfort in Philippians 4:6-7, which says: “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

This World Mental Health Day, take a moment to check in with yourself and those around you. Recognizing the signs of anxiety early can truly change lives. Stay tuned for more posts in our “How Do I Know” series, where we’ll explore various mental health topics and offer helpful tips.

Your Mental Health Matters! 

If you or someone you care about is struggling with anxiety, don’t hesitate to reach out. Together, we can create a community that supports each other and lifts up mental health awareness! 

Tackle Back-to-School Jitters: What Parents and Kids Should Know

Tackle Back-to-School Jitters: What Parents and Kids Should Know

Sep 24, 2024

WRITTEN BY: Sabrina Del Angel, LPC-Associate supervised by Dr. Maria Haiyasoso LPC-S.

Going back to school is exciting, but it can also bring some nervousness. It’s totally normal for kids and teens to feel a little anxious about starting a new school year. Whether it’s worrying about new teachers, making friends, or just getting used to school again, these feelings happen to a lot of people. But don’t worry—there are ways to handle it! Here are some tips to help ease those back-to-school jitters.

Back to School Jitters: Tips for Parents

  • Spot the Worries: Kids don’t always say when they’re anxious, but you can spot it by noticing changes like headaches, stomachaches, crankiness, or trouble sleeping. Watch for these signs and check in with them.
  • Show You Understand: Let your child know it’s okay to be nervous. Instead of brushing off their worries, say things like, “I get why you might be feeling this way.” It helps them feel supported.
  • Get into a Routine: This could be waking up earlier, laying out clothes, or helping them pack their backpack. Having a plan helps make the new school year feel less scary.
  • Pump Up the Positivity: Help your kids think positively by reminding them of their strengths. Simple phrases like “You’ve got this! Just do your best” or “Just be yourself, and your classmates will want to get to know you!” can boost their confidence.
  • Reach Out for Extra Support: If the anxiety doesn’t seem to be going away or it’s affecting your child’s daily life, it might be time to connect with a counselor or therapist. Professional support can help ease those worries.

Back to School Jitters: Tips for Kids

  • It’s Okay to Feel Nervous: First off, being nervous about going back to school is totally normal! Everyone feels it in different ways. Remember—you’re not alone!
  • Small Steps, Big Difference: Take things one step at a time. Try focusing on just one or two things you can control, like getting your supplies ready or thinking about something fun like lunch with friends. It helps keep you from feeling overwhelmed.
  • Talk It Out: If you’re feeling super anxious, find someone you trust—a parent, friend, or even a pet—and talk about what’s bothering you. Sharing your feelings can make you feel better.
  • Remember What Makes You Awesome: You’ve got your own special skills! Maybe you’re good at math, drawing, or just being an amazing friend. Remind yourself of what makes you awesome, and lean on that when things feel tough.
  • Take Care of Yourself: Little things like getting good sleep, taking deep breaths, or even doing a quick stretch can help calm your nerves. Find what helps you relax and do that whenever you feel anxious. 

A Little Encouragement to End On

“Believe you can, and you’re halfway there.” —Theodore Roosevelt

No matter how anxious this school year feels, remember that with the right support, you and your child can handle anything that comes your way!