WRITTEN BY: GRACE NOWLIN, LPC-ASSOCIATE, LMFT-ASSOCIATE SUPERVISED BY ANNIE VIERS, LPC-S/LMFT-S You might have seen and heard people saying they are “in their self-care era.” But what does that actually mean? What is self-care and why does it seem so hard to apply? Does that stuff even work? Here’s a hint: self-care is more than face masks and sweet treats. 

The Biggest Self-Care Myth

Self-care is often confused with body-care. Yes, spa days and fun treats are a great way to find some happiness and break up the day-to-day routine. But those activities don’t reach the “self” that we are hoping to care for. True self-care goes deeper than treating yourself to something enjoyable. It means taking time to understand what matters most to you and making choices that support your values, emotional well-being, and personal growth. Real self-care helps you manage stress, build resilience, and become the healthiest version of yourself—not just feel better for a moment.

Why Your Nervous System Needs More Than “Relaxation”

Relaxation is nice, but what happens when the self-care activity ends? Do you feel better in your soul and more peaceful? Or do you go back to the feelings you had before, like feeling stressed or overwhelmed? Relaxation is nice, but it does not help achieve the nervous system regulation that we are hoping for with self-care. Having a regulated nervous system does not mean feeling happy or calm all the time. Instead, it means you are able to handle life’s challenges without them overwhelming your well-being or disrupting your daily life. Achieving this regulated nervous system takes practice and patience, so don’t feel discouraged if you feel like you haven’t accomplished that yet! 

Therapy Tools That Restore Balance

Some simple tools that can help you work towards a regulated nervous system include grounding, breathing techniques, and journaling. 

Grounding helps you stay focused in the present moment instead of worrying about the future or ruminating on the past. A grounding technique I like to use is the 5-4-3-2-1 method.

This asks you to identify:

• 5 things you can see,
• 4 things you can touch,
• 3 things you can hear,
• 2 things you can smell, and
• 1 thing you can taste to help keep you in the present moment. 

Deep breathing can quickly help calm your nervous system and bring you back to the present. Intentional deep breaths can be practiced anywhere.

I like to use the box breathing technique.

• Where you breathe in for a count of 4,
• hold for 4,
• breathe out for 4,
• hold for 4,
• and repeat. 

Journaling is a great tool for checking in with yourself and asking yourself how you feel in the present. The prompt for journaling can be as simple as “what am I feeling in my body right now.” 

Small Habits That Reduce Stress Daily

It is hard to practice self-care in a fast paced life, so one of the best ways to start implementing self-care practices is to slow down. This can look like taking a few deep breaths before your commute, a tough conversation, or an appointment. This also includes checking in with yourself to see how you are feeling after certain interactions, or if any situations brought up unexpected feelings for you. Taking a minute to calm your breathing and check in with yourself can help to lower stress and help you stay present in the moment. 

When Professional Counseling Is Needed

If you are struggling to figure out what self-care means for you, we would be happy to help you here at La Luz Counseling in San Antonio, Texas. You are not alone if you feel like you need to re-define the role of self-care in your life. Counseling can help you identify where your needs have not been met, and how to meet them in a sustainable way that builds you up over time. Click here to schedule a time to talk with one of our counselors. 

​

WRITTEN BY: SARAH RIVERA, LPC-S Chances are you’ve been exposed to the word “trauma” more than a time or two. Trauma is a word that is gaining more awareness and space within conversations and information shared by people everywhere. This blog will talk a little more about what trauma is and how it affects the brain and body.

It’s important to understand that this is not a diagnostic blog, but one that can help increase awareness so you know when it may be time to seek support for trauma you have experienced.

What Is Trauma?

Trauma is an experience, or set of experiences, that calls into question whether someone can survive what they are going through. It involves an actual event—or the perception of an event—that physically or emotionally compromises a person’s sense of safety and well-being. These experiences often leave an individual feeling helpless, hopeless, or in extreme distress.

Interestingly, not every traumatic event will lead to a traumatic response. Just because someone is exposed to a life-threatening or highly stressful event does not necessarily mean they will feel traumatized by it.

A traumatic response develops after the event and involves emotionally disturbing symptoms that leave a person struggling to regulate emotionally, mentally, physically, and spiritually. These symptoms can interfere with day-to-day responsibilities, relationships, work, and overall quality of life.

How Trauma Affects the Brain

One of the primary ways trauma affects the brain is by activating the body’s fight, flight, or freeze response. Clinically, this response is controlled by the autonomic nervous system, which helps us react quickly when danger is present.

When the brain perceives a threat, it sends signals throughout the body that immediate action is needed to stay safe. Depending on the situation, a person may:

Fight

Attempt to confront or resist the threat.

Flight

Try to escape the threat by running away or avoiding danger.

Freeze

Become immobilized, feeling stuck, unable to move, think clearly, or respond.

All of these responses are survival mechanisms designed to protect us. There is no “right” or “wrong” reaction during a traumatic event. These responses are the brain’s way of trying to keep us alive.

Why Trauma Memories Feel So Strong

After a traumatic event has passed, the memory of that experience can sometimes remain highly active in the brain. For some individuals, trauma memories can feel so vivid that it seems as though the event is happening all over again.

This occurs because the brain’s alarm system becomes highly sensitive. It may struggle to distinguish between a real present-day threat and a memory from the past.

This is often what people experience when they encounter a trigger.

A trigger is a sight, sound, smell, feeling, place, person, or situation that reminds the brain of the traumatic event. When triggered, the body can react as though the danger is happening right now—even when it is not.

As a result, trauma survivors may experience intense emotions, anxiety, panic, fear, or physical symptoms that seem disproportionate to the current situation. In reality, the brain is responding to a memory rather than a present threat.

Physical Symptoms of Trauma: How Trauma Is Stored in the Body

Many people are surprised to learn that trauma affects more than emotions and thoughts. Trauma can also create very real physical symptoms in the body.

These are sometimes referred to as psychosomatic responses, meaning emotional distress is expressed physically.

Common physical symptoms of trauma include:

• Difficulty falling asleep or staying asleep
• Sleeping too much or not enough
• Chronic muscle tension, especially in the face, neck, jaw, and shoulders
• Frequent headaches
• Digestive issues such as nausea, stomach pain, or diarrhea
• Increased heart rate
• Fatigue or exhaustion
• Feeling constantly on edge
• Hypervigilance or feeling the need to always watch your surroundings

Many individuals describe feeling as though they can never fully relax. Their body remains prepared for danger, even when danger is no longer present.

Can Trauma From Childhood Affect Adults?

Yes.

Even when a traumatic event occurred years or decades ago, the effects of trauma can still be present in adulthood. The brain and body may continue responding to reminders of that experience long after the original event has ended.

Many adults seek counseling only to discover that some of the symptoms they have struggled with for years are connected to unresolved trauma from childhood or earlier stages of life.

Trauma does not always stay in the past simply because time has passed.

How Counseling Helps Heal Trauma

One of the most important things trauma counseling can help a person understand is that many triggers are reminders of something that has already happened—not evidence that it is happening again.

Because trauma is stored in both the mind and the body, it can create the feeling that danger could return at any moment. This leaves many people feeling unsettled, nervous, overwhelmed, and exhausted.

Counseling can help individuals:

• Understand their trauma responses
• Recognize triggers
• Develop healthy coping skills
• Learn how to regulate their nervous system
• Reduce anxiety and hypervigilance
• Process traumatic memories safely
• Rebuild a sense of safety and control

Therapies such as EMDR, Cognitive Behavioral Therapy (CBT), and other trauma-informed approaches can help people process traumatic experiences and reduce the intensity of their symptoms.

A person can learn what to do when a trauma response is triggered and how to calm the body and mind so they feel more regulated and in control. While healing is possible, it is often difficult to navigate trauma recovery alone.

You Don’t Have to Carry Trauma Alone

If you or someone you know has experienced a traumatic event and appears to be having a traumatic response, reach out for support. Trauma is a very real clinical experience that often requires the help of a trained mental health professional. It is not something most people can simply “figure out” on their own.

Whether the trauma happened recently or many years ago, healing is possible. You do not have to spend the rest of your life feeling trapped by the effects of something that happened in the past. With the right support, like trauma counseling with a therapist in San Antonio, it is possible to regain a sense of safety, healing, and hope.

WRITTEN BY: GRACE NOWLIN, LPC-ASSOCIATE, LMFT-ASSOCIATE SUPERVISED BY ANNIE VIERS, LPC-S AND LMFT-S May is Mental Health Awareness Month. You may have seen on social media posts and blogs all about it. But did you know that it is also Celiac Awareness Month? I’m a counselor living with celiac disease. This month provides a great opportunity to help educate my community about the hidden mental health challenges of living with celiac disease. 

Understanding Celiac Disease

Celiac disease is an autoimmune disorder in which the body attacks itself; it identifies any gluten that is eaten (wheat, barley, rye, and malt) as foreign. This can lead to damage in the small intestine, as well as other major issues. Problems with digestive issues, anxiety, depression, and nutrient deficiencies, among many other recognized symptoms. There is not a cure, and the only way to address the symptoms is to maintain a strict gluten free diet. Making the transition to a gluten free diet can be overwhelming and isolating. Sticking to a gluten free diet can be helpful in managing many other conditions. But this blog addresses the impact for those with celiac, specifically. 

When Food Becomes a Source of Stress

Many holidays, social events, and cultural traditions center around meals shared together. The transition to a gluten free diet can bring up loads of mixed feelings. Feelings of isolation and grief can set in and bring with it feeling left out or alone. One of the hidden parts of navigating celiac disease is understanding the risk of cross-contamination. Foods that do not have any gluten-containing ingredients, but were prepared with the same utensils that were used with gluten-containing ingredients, are not considered celiac-safe. Eating at restaurants that prepare gluten-containing foods in common areas, attending a potluck style family dinner, or even taking communion at church can be limited for those with celiac [or will require careful planning in advance]. Events meant to bring people together can isolate those who are not able to participate as much as they could before. This was one of the biggest areas of adjustment for me. 

How Chronic Illness Can Affect Mental Health

During my own process, I was surprised how few resources there were for coping with life-changing diagnoses. Everything I read discussed the positive impacts the diagnosis and treatment could have on mental health. There could be elimination of brain fog, lowered anxiety and depression-which is great. But instead of relief, I felt grief and a sense of loss when thinking about how my life would change. I didn’t see anything that validated how I was feeling. If you are going through something similar, you are not alone! 

Healthy Ways to Cope and Build Support

Connecting with community is helps boosting our mental health. The same is true for finding support in dealing with celiac disease or other chronic conditions. Talking about your thoughts, feelings, and experiences with a loved one can help you feel less alone during the adjustment period after your diagnosis. A very simple, yet effective, coping skill that can be helpful is reframing your thoughts. This involves paying attention to any negative thoughts. Ask yourself if there is a different way you can view those thoughts or situations. Then replace the original thought with a new, more hopeful thought. An example from my own experience was thinking: “I can’t enjoy my favorite foods ever again” and replacing it with, “I can use my interest in baking to try new foods.” 

How Counseling Can Help

Counseling can help provide a safe space for you to process big life changes and transitions- including extreme dietary changes like going gluten free. Counseling can also help you with difficult conversations. Things like talking with others about your dietary restrictions and staying safe while enjoying food with others. 

Looking back, counseling sessions would have been so helpful for me to work through the complex feelings around going gluten free. Because I experienced that need, I am now working to fulfill that need for others. One of my counseling specialties is working with those who are experiencing similar dietary changes. I can walk with you through the grief, relief, and everything in between. At La Luz Counseling in San Antonio and Helotes, Texas, I would be happy to work with you as you work these changes, as well as continuing to find hope in tough times through Christian counseling. Click here to schedule a time to talk with me. 

WRITTEN BY: SARAH RIVERA, LPC-S The signs of burnout can appear to “hit you out of nowhere,” but the reality is that you have probably been exposed to high levels of stress over a long time. Burnout is something that happens as a result of non-stop exposure to stress. Eventually, your heart, mind, and body begin screaming at you in a way that forces you to completely slow down or sometimes even come to a complete stop. It is your body’s way of trying to protect you and ward off further damage from prolonged stress.

Many people ignore the early signs of burnout because they are used to functioning in survival mode. High-achievers, caregivers, parents, business owners, and helping professionals often push through exhaustion for so long that stress begins to feel normal. However, chronic stress always catches up… eventually. This blog will speak more to how to know if you’re burned out.

Physical Burnout Symptoms

Different burnout symptoms can emerge at different times. Some people first notice physical symptoms, while others recognize the emotional burnout symptoms before anything else.

There are physical burnout symptoms that help you to know if you’re burned out and can look like:

• Weight gain or weight loss
• Changes in appetite
• Eating more salty or sugary foods
• Missing meals completely
• Increased stress eating
• Frequent headaches or muscle tension
• Fatigue and low energy
• Sleep disruption or insomnia
• Feeling exhausted even after a full night’s sleep

These symptoms disrupt your physical body because it is no longer getting the proper rest, nutrition, and recovery it needs to function well.

Emotional Burnout Symptoms

Emotional burnout symptoms can also help you to know if you’re burned out too- these happen more internally. For example, you may find yourself feeling:

• More frustrated or irritable
• Cynical or pessimistic
• Emotionally numb
• Unmotivated or detached
• More sensitive than usual
• Out of character
• Withdrawn from people you love
• Disconnected from activities you once enjoyed

You may even begin questioning your role at work or at home and wonder, “Does what I’m doing even matter?” Many people experiencing emotional burnout symptoms describe feeling like they have “lost themselves” somewhere along the way.

Why High-Achievers Burn Out Faster

High-achievers often burn out faster because they are used to pushing through discomfort and prioritizing productivity over rest. They are frequently the people others rely on — the dependable employee, the caregiver, the parent, the leader, or the helper.

The problem is that chronic stress does not always feel dangerous in the moment. In fact, high-achievers are often rewarded for overextending themselves. They may receive praise for being productive, reliable, or self-sacrificing while silently running on empty internally.

Over time, constantly functioning in “go mode” can leave very little room for emotional recovery, boundaries, or self-care. The body eventually responds with physical and emotional exhaustion because human beings were never designed to withstand chronic stress indefinitely.

Burnout vs Depression: What’s the Difference?

If you’re not careful, burnout can look a whole lot like depression. Think about it — shifts in weight, withdrawal, loss of interest in things you used to enjoy, sleep disturbances, sadness, and hopelessness about the future can all overlap.

However, burnout is generally connected to an external stressor. There is usually a specific situation, role, or prolonged life demand contributing to the exhaustion. Burnout is often situational.

Depression, on the other hand, is a clinical mental health condition. A person can experience depression regardless of what is happening externally. Clinical depression is also often more persistent and long-term, rather than tied primarily to one stressful circumstance. That said, prolonged burnout can absolutely impact mental health and may eventually contribute to anxiety or depression if left unaddressed.

How Counseling Can Help Decrease Burnout

Counseling can help you better understand the difference between a mental health condition and long-term exposure to stress. Either way, coping skills and learning mental strategies to regulate stress can be incredibly helpful.

There are times when our situation cannot change, but our mindset can. For example, if you are caring for an elderly or aging parent, this can come with significant long-term stress. The reality is that the situation itself may not change quickly, and there may be very little control over your loved one’s condition. However, there are internal emotional and mindset shifts that can help you care for yourself while continuing to show up for your family in healthy ways. That’s where counseling comes in.

The truth is that we were never expected or created to withstand chronic stress forever. It is unhealthy for our minds and bodies. But when you are in the middle of burnout, it can be hard to know how to get out of it. Reaching out for support, like working with someone at La Luz Counseling in San Antonio, can help you better understand what you are experiencing and begin moving toward healing and restoration.

WRITTEN BY: KENYA GUERRA, LPC-Associate supervised by David Thompson, LPC-S Anxiety is a natural emotional response that can make you feel worried, tense, or restless about a possible future threat. Some people may not struggle with anxiety because they already have skills to manage it. If anxiety has been hard to manage lately, you are not alone. Many people look for ways to reduce anxiety quickly. Thankfully, there are strategies that can ease anxiety without clinical intervention.

Why the Body Holds Anxiety

Our nervous system has two parts, the sympathetic and parasympathetic systems, that work together to help keep us safe. Anxiety is connected to the sympathetic system, which activates our natural fight, flight, or freeze response when the brain identifies danger.

Our internal alarm system activates quickly to keep us safe. For instance, imagine you saw a bear. It would be dangerous to take a long time to decide whether to run away, protect yourself, or hide. This is why the sympathetic system acts quickly and automatically to prepare you to fight, run, or hide.

The parasympathetic system activates after the threat has passed. This system is often called “rest and digest” because it helps the body relax after stress. Both systems are important because we need to respond quickly to danger and then return to a calm state.

Sometimes the brain identifies danger when there is no real threat. For example, this can happen when giving a presentation or meeting new people. This is when anxiety shows up, and you may notice a tight chest, racing heart, or shortness of breath.

CBT Strategies That Change Anxious Thinking

Cognitive Behavioral Therapy (CBT) helps explain how thoughts, emotions, and behaviors are connected and how they affect how we feel. Below are a few CBT strategies for managing anxiety.

Thought identification:

This means noticing the thoughts you are having. This can be difficult, especially when emotions are strong. Your thoughts can give you clues about what you are telling yourself and how that may be affecting how you feel. For example, thinking “I can’t do this” before a presentation may increase anxiety.

Cognitive restructuring:

This means changing unhelpful thoughts into more balanced ones. For example, the thought “I can’t do this” may not be fully accurate or helpful and can make the situation feel harder than it is. A more balanced thought might be, “I have prepared for this.”

Grounding Exercises You Can Use Anywhere

When we feel anxious, we are often focused on future events that have not happened yet, especially things that feel uncertain or out of our control, which is why anxiety can feel uncomfortable. One way to reduce anxiety quickly is to bring your mind and body back to the present moment using grounding exercises. Grounding means focusing your attention on what is around you, which is why these exercises can be done anywhere.

5-4-3-2-1 sensory exercise:

In this exercise, you use your five senses to bring your attention back to the present moment. First, name five things you can see around you. Then find four things you can feel, like a soft blanket or a cool table. Next, name three things you can hear. Then two things you can smell, and finally one thing you can taste. Take your time and try to notice small details. You’ll notice that your mind becomes less focused on worries.

Deep breathing:

In this exercise, you use your breath to help your body relax. There are many types of breathing exercises, such as box breathing and belly (diaphragmatic) breathing.

In box breathing, imagine tracing a square with your finger. As you trace one side, inhale. As you trace the next side, exhale, and continue this pattern. In belly (diaphragmatic) breathing, you breathe in slowly through your nose and let your stomach rise, then exhale slowly through your mouth and let your stomach fall. With any breathing exercise, the goal is to go slowly, as each slow exhale helps your body relax.

These exercises do not need to take long, and with practice, they can become easier to use anywhere.

Why Nature Helps Reset Your Nervous System

Anxiety does not only respond to what you are thinking; it also responds to where you are. Spending time in nature has been shown to lower stress levels and reduce nervous system activation.

Take a moment to notice how your body feels after sitting outside for a few minutes compared to being indoors all day. This is not a coincidence. Nature offers a slower pace, where your attention can relax instead of staying on high alert. This is one of the more accessible ways to calm anxiety naturally. You can incorporate nature into your daily routine through short walks or by sitting outside for a few minutes.

When Anxiety May Need Therapy Support

If anxiety is getting in the way of your daily life, therapy may be helpful. You may notice you are not spending your days the way you would like because of worries about things like cooking or driving, making it harder to complete tasks. 

You might also notice other signs such as difficulty relaxing, feeling restless, or avoiding situations that cause worry. If these symptoms happen often, feel intense, or have been going on for several weeks or months, it may be time to seek support. 

While strategies like grounding, time in nature, and social support can help, they may not always be enough on their own. In these cases, therapy can provide additional support.

In therapy, you and your therapist work together to identify anxiety triggers and learn new skills to manage anxiety. At La Luz Counseling in San Antonio, licensed counselors use evidence-based treatments such as CBT to support you. Over time, many people notice they feel more in control of their thoughts, their body feels calmer, and daily tasks become easier to manage. If anxiety has been difficult to manage on your own, reach out to schedule a session with our team.

Click here to schedule a time to talk with one of our counselors.