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!
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!
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
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