by Sarah Rivera | Counseling for Adults
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.
by Sarah Rivera | Counseling for Adults, Counseling for Teens
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.
by Sarah Rivera | Counseling for Adults
Hey there, San Antonio neighbors! Let’s chat about a hidden oasis in our 78230 area, just a hop away from Shavano Park—Phil Hardberger Park. This isn’t your average blog; we’re here to explore how this green haven can be your go-to spot for healing, especially when life throws some tough punches your way. So, grab your favorite beverage, settle in, and let’s uncover the therapeutic wonders of Phil Hardberger Park, blending nature vibes with a touch of wisdom for your journey to tranquility.
Phil Hardberger Park: Where Chill Meets Healing in 78230
Picture this: the city hum fades away, replaced by the gentle rustle of leaves, fresh air, and abundant sunlight. Phil Hardberger Park, nestled in the heart of our San Antonio community, is more than just a park—it’s like a big, green hug for your soul. And it’s just a few minutes from our La Luz Counseling home office! Want to know more about fun vibes in nature and sun, read more here.
Here’s why this spot is undeniably awesome:
- Nature Vibes for the Soul: Nature has a unique way of making you feel warm and fuzzy inside, doesn’t it? The park takes that natural therapy to the next level. Whether you’re strolling the trails or finding a serene spot, the surroundings are therapeutic for your mind. There are numerous forms of therapy we can incorporate into our daily lives, promoting health and bringing us closer to joy and healing.
- Breathing Space for Your Brain: Life can get chaotic, and sometimes, you just need a moment to catch your breath. Phil Hardberger Park offers the perfect chill zone—a personal pitstop away from the hustle, giving your brain the space it needs to hit the reset button.
“Be still and know that I am God; I will be exalted among the nations, I will be exalted in the earth.”
This verse brings comfort and reassurance, urging us to find peace in moments of chaos by acknowledging a higher power. It encourages trust in divine wisdom, even amidst challenges, advocating for a moment of stillness to reflect on this truth.
Connecting with Cool Peeps on the Healing Journey: Feeling like you’re navigating the healing journey solo? Fear not! Phil Hardberger Park naturally brings people together. A nod to a fellow walker or a shared smile on a bench—these little moments make a significant difference.
Conclusion:
As we wrap up our laid-back conversation about Phil Hardberger Park, remember: healing isn’t a sprint; it’s a marathon. Whether you seek a quiet moment, nature therapy, or a vibe that resonates with you, this park’s got it all. La Luz Counseling is here, cheering you on, saying, “Make Phil Hardberger Park your 78230 chill zone!” Take that first step, soak it in, and let the good vibes roll. Because it’s so close to our La Luz Counseling office, you could even hit up both locations in one day! You’ve got this. 🌿✨
by Sarah Rivera | Counseling for Adults
So, you’ve decided to take a step towards counseling, and we’re right here with you. Starting this journey might feel like a new adventure, full of unknowns, but don’t worry – we’re here to shine some light on the path ahead.
You’re the Expert of Your Story
First things first, your story is yours. Yes, we’re the professionals but YOU are the expert. You know you’re story better than we do. We aren’t here to tell you what to do or how to do it. Picture us as your training partner on the track of life, standing by to offer support as you sprint through the challenges and curves ahead.
Taking the First Step
Starting counseling is like taking that first step towards a healthier you. You’re still going to be the same you, just a better version. It’s okay to feel a mix of emotions – that’s all part of the process. You don’t have to know exactly what to say, but start by making the call or sending a message. Tell the person on the other side “I’m interested in starting counseling as soon as you have an opening.” Your message doesn’t have to be long or formal. Just be you. Remember, every big change starts with a single step.
Unexpected Positivity
Yes, counseling can involve deep emotions, but it’s not always so intense. Laughter, “aha” moments, a sense of relief, and even humor – they’re all part of the counseling too. You will be equipped with the tools for healing, and we’re here to walk with you as you uncover them.
As you step into each session, you’re not stepping alone; we’re by your side, offering practical tools and insights to make this counseling journey one of growth and empowerment. With each session, you’ll gain new skills, insights, and perspectives – your own set of navigational tools for life’s challenges. So, let’s begin this adventure together, one step at a time, as you chart a course toward a brighter, more fulfilling future.
Ready? Let’s walk this path – your path – and find the light you deserve.
by Sarah Rivera | Counseling for Adults
Written By: Marquia Caldwell, LPC
Summer has arrived, and it’s time to prioritize taking care of yourself! With the sun shining bright and the heat turned up high, let’s embrace the season and jump into relaxation mode. Forget about the idea that taking care of yourself has to be boring or serious – this blog is all about making your summer fun and exciting! Get ready to have a great time while learning why it’s important to take care of yourself during this sunny season! Prepare to have a blast while discovering your unique self-care experience during this sunny season!
This article is part 2 of a 3 part series talking all about how you can let summer “luz” (spanish for “light”) shine into your life on a daily basis. I know the heat is tough out there but there are still ways to give your body some much needed love and take time in the great outdoors.
This article is part 2 of a 3 part series talking all about how you can let summer “luz” (spanish for “light”) shine into your life on a daily basis.
- Nature Palooza: Start getting ready to rock the great outdoors! There are serious benefits of embracing nature and seek out other outdoor adventures that will have you feeling grounded, inspired, and utterly alive. Although San Antonio can hit groundbreaking heat, you can still find some cool down slots when that sun is going down and the water is refreshing. Different rivers and lakes are nearby to help keep you cool!
- Mindfulness Extravaganza: Summer is all about living in the moment! You can introduce yourself to mindfulness activities like mindful ice cream eating or barefoot strolls on the grass. It’s time to savor each activity and experience life with all your senses.
- Chillaxation Celebration: Summer is the ultimate season for relaxation. Unplug from the digital chaos, encourage yourself to kick back and relax in style, and create your own mini oasis of peace and tranquility. Let’s trade the hustle for hammocks and the noise for naps!
by Sarah Rivera | Counseling for Adults
Soak Up the Sun: Unleashing the Power of Summer Self-Care! Part 1
WRITTEN BY: MARQUIA CALDWELL, LPC
Summer is here, and it’s time to turn up the heat on self-care! As the sun beams down, let’s embrace the vibrant energy of this season and dive headfirst into relaxation and adventure. Forget the idea that self-care has to be serious and boring – this blog is all about infusing your summer with fun and a splash of joy. Get ready to make a splash with the importance of self-care during the sunny season!
This article is part 1 of a 3 part series talking all about how you can let summer “luz” (spanish for “light”) shine into your life on a daily basis. You don’t have to spend tons of dollars or spend extensive time on loving yourself. Here are a few fun ways to give your body some much needed love.
Revitalize Your Body
1. H2O Fiesta
It’s time to hydrate like it’s going out of style! Explore creative ways to quench your thirst and keep your body cool, from fruit-infused water concoctions to icy treats that will make you say, “Ahh, refreshing!” As we all know, water is what our body craves, needs, and flourishes with an adequate amount, but did you know that water plays a big part in our mental health? Oh yes it does! “Our brain needs water and nutrients to make the hormones that play a part in regulating our emotions and feelings.” (Tommy Williamson) So don’t forget to hydrate by drinking plenty of fluids and eating your favorite fruits and veggies (don’t forget these too have a lot of water that our bodies love). Treat yourself to these delicious hydration hacks and elevate your self-care routine to a whole new level of refreshment and vitality. Soak the below in drinking water for 15 minutes and enjoy!
2. Sun-Kissed Skin SOS
Here are some tips and tricks for protecting and pampering your skin, from DIY natural sunscreens to luxurious skincare routines that will have you glowing like a summer goddess– or god! The sun is our natural healer, which tends to brighten not only our mood, but also is good for our physical well being. As we all know, sun kissed healthy skin is what most of us would love to have all year long, am I right?! But more than looking healthy, we can truly be kind to our bodies, by “supporting healthy bones, reducing inflammation, supporting our immune system, relieving pain, and much more!” Remember, your skin is your first line of protection against the weather and changing climate- take care of it!
3. Tasty Summer Treats
Fuel your body with the flavors of the season! There is a bounty of summer veggies and fruit, dishing out delicious and nutritious recipes that will make your taste buds dance with joy. This doesn’t have to be stressful, or time consuming. See what you already have in your kitchen, garden, or neighbors garden, (but ask first!, hehe). You can also check out your local farmers market or grocery store. Think of something you get excited about making, your favorite foods, see how you can make it just a little healthier and colorful. You can also make it even more exciting by inviting a friend or family member to make it with you, or not, whatever floats your boat. The possibilities are endless. Remember, taking care of what is on the outside is just as important as what goes on the inside- enjoy some of these fun recipes!
We’d love to hear if you tried any of these sunny ways to relax and rehydrate. Leave us a comment!
Recent Comments