Jan 6, 2025
WRITTEN BY: Sarah Rivera, LPC-S
“Happy Holidays,” “Merry Christmas,” “Happy New Year.” The season was filled with joy, cheer, and celebrations—or so it seems for everyone but you. What happens when the season leaves you with post-holiday blues? When the holidays that are supposed to feel magical leaves you feeling empty, sad, or even resentful? What happens when the season fills you with posts-holiday blues and sadness? This article will review post-holiday sadness and how to recover from post-holiday blues. Here are three common reasons why the post-holiday blues may creep in—and how to recover from holiday sadness.
1. Feeling Sadness After the Holidays
The holidays highlight the value of togetherness, but they can also magnify feelings of isolation and sadness. Whether you’re physically separated from loved ones, experiencing strained relationships, or lacking connection, loneliness can hit hard after celebrations end.
How to Recover:
- Volunteer your time: Many organizations need help year-round, not just during the holidays. Whether it’s assisting at a food bank, mentoring, or offering administrative support, volunteering can bring a sense of purpose and connection.
- Join a community group: Look for local meetups or interest-based groups to connect with others who share similar hobbies or goals.
2. Overcoming Family Conflict During the Holidays
Family gatherings often bring stress, tension, and unresolved conflict, especially during the holidays. This time tends to highlight even the smallest cracks in family relationships. When gaping holes exist in family systems, the strain becomes unavoidable, making it hard to find joy. Emotional reactivity, past trauma, and dysfunction often resurface, leaving lasting effects on relationships and mental health. It’s especially difficult when everyone gathers, and the emotional distance becomes impossible to ignore.
How to Recover:
- Reflect on boundaries: Consider what changes you can make next year to protect your peace. For example, limit the time you spend at family events or plan to have an independent celebration.
- Practice self-care: After an emotionally charged holiday season, focus on activities that help you recharge, such as journaling, exercising, or talking to a therapist.
3. Coping with Grief and Loss After the Holidays
The holidays can intensify feelings of grief and loss, whether you’re missing a loved one, mourning a relationship, or grieving an unfulfilled hope. Watching commercials and hearing songs about families enjoying their time reconnecting and reuniting can feel so bitter when your heart is missing a loved one. Seeing others celebrate milestones or spend time with family can make your loss feel even more profound.
How to Recover:
- Find a way to Memorialize: Honor the memory of your loved one by lighting a candle, displaying a special photo, or sharing their stories with others.
- Seek support: Connect with grief support groups or a therapist to process your feelings and find comfort in knowing you’re not alone.
Here are a few tips that you can try today. But if you’re feeling like you need a few more, take a read HERE. There are tons of supportive articles out there, so don’t go at this alone. Your feelings are warranted and valid. When in doubt, talk it out.
Dec 14, 2024
WRITTEN BY: JENNIFER STOUTE
Trauma and stress have a way of embedding themselves into our bodies and minds, influencing how we think, feel, and respond to the world. These unresolved experiences can affect our physical health, mental well-being, and even our daily choices. The good news is that healing from trauma and creating healthy habits is possible—starting with small, intentional steps and the right support. Whether it’s through therapy, movement, better relationships, or leaning on faith, healing from trauma and creating healthy habits can happen for you too. With the right tools and a commitment to change, you can overcome the patterns that keep you stuck and start building a more balanced, peaceful life.
How Trauma Can Show Up in Your Body
When something overwhelming happens in your life, your body instinctively kicks into survival mode—fight, flight, or freeze. While this response protects us in the moment, unresolved trauma can leave our bodies stuck in that heightened state, even long after the event has passed.
Maybe you’ve noticed it:
- Tight shoulders that never seem to loosen up
- A racing mind when you try to relax
- Feeling “on edge” for no clear reason
- Breathing is off
These are just a few ways trauma can get “trapped” in the body. And when we don’t address it, we often turn to unhealthy habits—like avoiding exercise, overeating, isolating ourselves, or numbing out with Netflix or social media—to cope.
But those habits, while comforting in the short term, can keep us stuck in the long run. Healing begins when we recognize these patterns and start creating space for new ones.
Healing Starts with the Right Tools
Therapy is one of the most effective ways to process trauma and start creating healthier habits. At La Luz Counseling, we use approaches like EMDR (Eye Movement Desensitization and Reprocessing), CBT (Cognitive Behavioral Therapy) to help work through traumatic experiences. Here are some other extra tips that could help. We also offer Christian and biblical support during sessions, incorporating faith-based practices like prayer or scripture, but only if this aligns with your personal goals. Here are some other extra tips that could help. Therapy is powerful, but healing doesn’t stop there.
Healthy Habits for Healing
Changing your daily habits can help your mind and body work together toward recovery. Here are some small steps that can make a big difference:
- Get Moving: Exercise doesn’t have to mean hitting the gym every day. It can be as simple as walking your dog, dancing in your kitchen, or stretching before bed. Movement helps release stress and boosts your mood.
- Spend Time OutsideSunshine and fresh air can do wonders for your mental health. Even a few minutes outside each day can help you feel calmer and more grounded.
- Eat to Feel Good Food fuels not just your body but your brain. Eating more whole foods—like fruits, veggies, and lean proteins—can help stabilize your mood and energy.
- Build Your Support System We weren’t made to do life alone. Surround yourself with people who encourage you and remind you of your worth. And don’t be afraid to let others in when you’re struggling—there’s strength in asking for help.
- Find Moments of Stillness Life can feel overwhelming, but making time for quiet—whether it’s through prayer, journaling, or simply sitting outside—can help you reconnect with yourself and God.
Healing from trauma and creating healthy habits is possible, and it starts with small, intentional steps. Whether you’re ready to explore therapy or simply want to begin with a healthier habit, we’re here to support you.
At La Luz Counseling, our mission is to walk alongside you as you move toward the light—toward healing, growth, and the life you were created to live. You don’t have to stay stuck. Reach out today, and let’s start this journey together.
You are loved, seen, and capable of change. Don’t wait—take the first step.
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.
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.
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.
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!
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