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!

5 Simple Ways to Help Manage After School Anxiety in Children

5 Simple Ways to Help Manage After School Anxiety in Children

Sep 17, 2024

WRITTEN BY: JENNIFER PATRICK, LMSW

Does your child seem overwhelmed after school? It’s pretty common for after school anxiety in children to occur during the transition from school to home. Between homework, after-school activities, and just needing some downtime, they can get a little frazzled. Plus, they’ve been holding it together all day at school and might let their emotions out at home, leading to tantrums or difficulty adjusting. But don’t worry! There are simple ways you can help them relax and still get things done.

1. Snack & Chill (10-15 minutes)

After a long day at school, a snack and some chill time are perfect! Offer something yummy and healthy—maybe some fruit, yogurt, or a granola bar. A snack will help them recharge and feel ready for what’s next.

During this time, let them unwind with a simple activity like coloring, reading, or even just chatting with you about their day. This little break helps them transition without feeling rushed. Try to skip screens, though, since those can be a bit too stimulating!

2. Move It! (10-20 minutes)

A little movement can work wonders. Whether it’s playing outside, riding a bike, or doing some stretches or yoga, getting their body moving can help shake off any built up tension from the school day. Plus, moving around releases feel good chemicals in the brain, which can help reduce anxiety.

If they’re stuck indoors, no problem! Try some indoor activities like dancing, jumping jacks, or following along with a kid friendly yoga video. It’s a great way to reset and feel energized before diving into homework.

3. Homework Time! (30-60 minutes)

Now that they’ve had some chill and movement time, it’s time for homework. Setting a regular time for homework can help your child know what to expect. Create a cozy, quiet space where they can focus, and let them know they don’t have to do it all at once!

Break the homework into little chunks—maybe 20-30 minutes of focused work with a 5-10 minute break in between. This makes homework less overwhelming and more manageable. Plus, those short breaks will help keep their mind fresh and anxiety low.

4. Fun with Extracurriculars (30-60 minutes or more)

Extracurricular activities can be both fun and relaxing! Whether it’s sports, music, or art, these activities can help your child express themselves and burn off some extra energy. But be careful not to over-schedule them! One or two activities a week is plenty to keep things fun without adding stress.

Let your child pick the activities they truly enjoy, and make sure they still have some downtime to just be a kid!

5. Wind Down Before Bed (20-30 minutes)

A relaxing bedtime routine helps ease any lingering anxiety. This can include reading a book, writing in a journal, or taking a warm bath. These calming activities will help your child’s mind and body know it’s time to wind down.

If your child is feeling extra anxious, try some breathing exercises or a short, calming meditation. Simple breathing exercises like the 4-4-4 method (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds) are great tools to help them relax before bed.

Final Thoughts

After school anxiety in children is normal, but it doesn’t have to take over the evening! With a balanced routine that includes relaxation, a little movement, and time for homework and activities, your child can unwind and still get everything done. By creating a simple after school plan, you can help them feel more relaxed, less anxious, and ready to enjoy the rest of their day.

“Cast all your anxiety on Him because He cares for you.” – 1 Peter 5:7

The Benefits of Virtual Counseling: Therapy That Fits Your Life

The Benefits of Virtual Counseling: Therapy That Fits Your Life

Aug 21, 2024

WRITTEN BY: JENNIFER PATRICK, LMSW

Have you ever felt like life’s challenges are piling up, leaving you stressed, anxious, or overwhelmed? Maybe you’ve considered therapy but hesitated because of the time commitment or the thought of going to a therapist’s office. That’s where virtual counseling, or telehealth counseling, comes in. You can use your computer, phone, or tablet, right from the comfort of your own home. This is especially helpful when you’re strapped for time.

Easy Access, Anytime, Anywhere

One of the biggest perks of virtual counseling is its accessibility. You can easily connect with your therapist at a time that works for you. Whether you’re at home, at work, or even on the go you, as long as you have a device you can have your session. This flexibility makes it easier to fit therapy into your life than to fit your life into therapy. This means you can get the help you need without the added stress of time constraints.

Comfort and Privacy

Talking about your feelings can be tough. Doing it in a space where you feel safe and comfortable can make a big difference. Virtual counseling allows you to choose the space that feels best for you. This could be your favorite chair at home, your car where you know it’s quiet and secure or any other private space. Plus, without the worry of running into someone you know in the waiting room, you can focus entirely on your session. For those with social anxiety or a fear of being in public, virtual counseling is a great option. It lets you have therapy without the extra stress of being in public. You can be yourself more easily in a private and cozy space.

Consistency, Even in Uncertain Times

Life can be unpredictable. Sometimes circumstances make it difficult to attend in person therapy sessions. Virtual counseling ensures that you can stay connected with your therapist, no matter what’s going on in the world. Whether school aged kiddo is home unexpectedly or you’ve only got an hour to attend therapy before your own work commitments, virtual counseling allows you to still have therapy without missing other important commitments. However, it’s important to be sure you are in the state where your counselor is licensed, even for virtual sessions. Our counseling doesn’t cross state lines which means you can’t be out of state when you have your therapy session.

Proven Effectiveness

But does it work? The good news is, YES! Research has shown no statistical difference in outcomes between virtual and in person counseling. Virtual counseling can help you manage stress, anxiety, depression, and other emotional challenges. It’s just as effective as in person sessions. It’s a great tool that can help you learn new coping skills, gain insight into your thoughts and emotions, and improve your overall well-being.

A Therapy Experience Tailored to You

Virtual counseling isn’t just about convenience. It’s about creating a therapy experience that works for you and your busy schedule. It allows for a personalized approach. Whether you’re looking for a deep dive into your emotions or a session with a touch of humor to lighten the load. Your therapist can meet you where you are (literally and figuratively). This helps you navigate your mental health journey with the support and guidance you need.

As you start your therapy journey, we would encourage you to think about the words from Psalm 34:18: “The Lord is close to the brokenhearted and saves those who are crushed in spirit.” In times of hard times, these words can be a source of comfort, reminding you that you are not alone. Whether through your faith, your therapy, family or both, there can be hope and healing ahead.

If you’re feeling stressed, anxious, or just need someone to talk to, give virtual counseling a try. It’s an accessible, private, and an effective way to take care of your mental health, all while fitting seamlessly into your life. Virtual counseling could be the key to feeling better and living a more balanced, fulfilling life- whether you’re in your pajamas on the couch or dressed in your best business casual during a lunch break.