May 20, 2025
WRITTEN BY: BRITNEY VINCENT, LPC Handling summer stress of kids at home can feel like a tall order—because while summer can be fun, it can also be stressful, especially when the kids are home all day. The days are longer, the routine changes, and sometimes it feels like everything is happening all at once. It’s easy to feel overwhelmed.
But what if summer didn’t have to be so stressful? What if you could enjoy the season more and find simple ways to make things feel less overwhelming and more manageable?
Create a Simple Daily Flow
Kids like knowing what to expect. That doesn’t mean you need a strict schedule. But having a basic flow to the day can help everyone feel more relaxed and prepared for what the day will bring. Here’s an easy example:
- Start the Day: Breakfast, getting dressed, and a few chores.
- Creative Time: Late mornings for drawing, reading, or building things.
- Quiet Time: After lunch, everyone can take a break. Read, nap, or do something quiet.
- Evening Slow Down: Go for a walk, play a game, or read before bed.
This kind of rhythm helps your family stay balanced while still leaving room for fun.
TIP: Having a consistent wake-up time and a bedtime helps us establish a healthy routine and ensures that kids are continuing to get the sleep they need.
Be Realistic With Yourself
Handling Summer Stress of Kids at Home starts with letting go of the pressure to be your child’s personal summer camp every day. It’s okay if not every moment is exciting. In fact, a little boredom can help kids learn to entertain themselves and be creative. Instead of looking for something to do when your kid tells you they are bored, encourage them to problem-solve ways they can entertain themselves. You might be surprised at what they find!
Instead of trying to make things perfect, try to be present. Summer can give us a little extra time to slow down and have more time to be present in the moment instead of rushing to the next thing.
Don’t Forget About You
Whether you are working during the summer or staying at home with your kids, summer can be a tough balancing act. But your needs matter, too. It can be easy to forget our own routines when the kids are off. Keeping your routine and finding small, practical ways to give yourself a better quality of life is key.
- Start your day with 10 minutes of quiet before everyone wakes up—even if it’s just sipping coffee alone.
- Build in one “no multitasking” break during your day: take a walk, step outside, or enjoy lunch away from your screen.
- If possible, coordinate care shifts with a partner, trusted friend, or family member so you each get time to rest.
You don’t need hours of free time to feel like yourself again. Small, steady moments of rest can help you stay grounded, patient, and connected through the summer chaos.
“There is a time for everything, and a season for every activity under the heavens.” Ecclesiastes 3:1
Summer is a new season—full of change, movement, and opportunities to slow down. Let this be a time to reflect on what matters most and embrace the beauty of this season, even when it’s messy or loud.
Take a few minutes to think about this:
- What do I want my kids to remember about this summer?
- What can I let go of to feel less stressed?
- How can I add a little joy to our everyday routine?
Instead of trying to make things perfect, try to be present. Summer can give us a little extra time to slow down and have more time to be present in the moment instead of rushing to the next thing. “
May 12, 2025
WRITTEN BY: SARAH RIVERA, LPC-S You’ve made the brave decision to start therapy—now what? Beginning counseling is an incredible first step, but the next most important part is staying committed. Why regular attendance in therapy matters comes down to one key thing: following through with your therapist’s recommended frequency in order to build real, lasting change.
Just like building strength at the gym or learning a new skill, therapy works best with regular and focused effort. Here’s why showing up regularly matters, and how it helps you get the most out of your journey toward healing and growth.
Think of Therapy Like Training for the Mind
Imagine working with a personal trainer. In the beginning, they’ll likely want to see you more frequently to help you build momentum. Once you’re progressing, those visits may taper off. Therapy works the same way.
Most therapists recommend weekly sessions when you start out. This allows you to build trust, process what brought you in, and begin developing tools to support your goals.
Regular Attendance in Therapy Matters
The frequency your therapist suggests isn’t random—it’s part of a structured plan to help you move forward effectively. Whether it’s once a week, biweekly, or monthly, the cadence supports your emotional and mental health progress. Skipping sessions too often can interrupt that progress and make it harder to maintain the breakthroughs you’re working toward.
Yes, There’s Homework in Therapy—And It’s Worth It
Just like you wouldn’t only brush your teeth the day you see your dentist, therapy requires effort outside of sessions too. Counselors often encourage clients to practice skills or complete reflective exercises between appointments. These aren’t busywork—they’re small, intentional steps that help you apply what you’ve learned to your daily life.
Therapy Is for You—and You’re Worth the Commitment
We get it—life is busy. Therapy requires your time, energy, and often financial investment. But here’s the truth: change won’t just happen because you’re showing up to sessions. It happens when you decide to actively participate in your healing process.
You’re the one in the counseling chair, and only you can create the change you’re looking for. Why regular attendance in therapy matters becomes especially clear when you realize that true progress depends on what you do both during and between your sessions.
You May Be the First to Notice the Wins
Progress in therapy can be subtle at first—calmer reactions, more self-awareness, better boundaries. Like getting into shape, you’re often the first one to notice the changes before others do. That’s okay. Counseling isn’t for them—it’s for you.
Even if others doubt your ability to stick with it, remember why you started. You deserve the chance to reach your goals—and therapy, done consistently, is a powerful way to get there.
You’ve Got This
Therapy isn’t about perfection—it’s about regular attendance, doing the work, and giving yourself the gift of growth. Regular attendance, at the pace your therapist recommends, is one of the kindest things you can do for yourself.
Stay with it. You’re worth the time.
Apr 29, 2025
WRITTEN BY SARAH RIVERA, LPC April is National Counseling Awareness Month and National Minority Health Month—a perfect time to remind ourselves that sometimes when culture and counseling cross it can be tough. But it’s also a time for us to talk about how counseling through a cultural lens can be helpful too, especially for people who often feel unseen, overlooked, or left out.
At La Luz Counseling, we know that minority communities have often grown up with certain expectations or beliefs. Many times, talking about emotions wasn’t normal—or it may have even been discouraged. Maybe you were told to keep things quiet or to deal with them behind closed doors.
In other situations, you may have been told to “just pray about it” or to leave it in God’s hands. While some of this advice may come from a place of love or faith, it can still feel lonely to handle everything on your own.
When Culture and Counseling Cross
In many families, counseling feels strange—or even wrong. Culturally, some people believe that asking for help means you’re weak or broken. But that’s not true.
If you are resistant to therapy, it often helps to consider how you were raised or what your culture is made up of. In many communities, strength is measured by how much you can carry silently. Sharing emotions may be seen as a burden to others, or even as a sign of failure. But that mindset often comes from generations who had to survive with limited resources, where staying quiet was a way to stay safe.
Still, hiding pain doesn’t make it go away—it only makes it harder to carry. Just because something is familiar, doesn’t mean it’s healthy. And just because something is cultural, doesn’t mean it can’t grow or change.
Faith and Counseling
We love that faith is important. At La Luz Counseling, we believe faith is a core part of daily life. Many of our clients lean on prayer and trust God when life gets hard. Prayer is powerful—but so is Jesus.
He works in many ways and through many people. He never meant for us to face life alone. He gave us community so that we can find encouragement and support from one another.
You can go to church and go to therapy. You can talk to God and still talk to a counselor. You can believe in Jesus and still believe in therapy too.
We believe—strongly—that faith, culture, and counseling matter, and they can come together in a way that brings deep healing and hope.
Why Culturally, Counseling Can be Hard
For many people—especially in minority communities—starting counseling can feel difficult. There are many reasons for this:
- Money – Therapy can feel too expensive, especially if you need to go regularly. We understand that. That’s why we offer reduced-rate sessions and can help connect you with local agencies that offer free or low-cost services.
- Access – Sometimes you just don’t know where to start. But when you ask, there are people ready to point you in the right direction.
- Trust – Let’s be honest: opening up to a total stranger is hard. But if you can trust the process and begin to trust the person, healing can begin. When trust is built and you stick with counseling, your progress becomes real and visible.
- Representation – It helps to see yourself in your therapist. No, your counselor doesn’t have to know exactly what it’s like to be you—but it can help if they understand or respect your cultural background. If race, culture, or ethnicity is important to you when choosing a therapist, that’s OK. You deserve to feel seen and heard.
You Are Allowed to Start Counseling
This month—and every month moving forward—let’s remind ourselves that when culture and counseling cross it can be a wonderful thing. They do belong in the same room.
You are allowed to ask for help.
You are allowed to get support.
You are allowed to begin your healing journey.
We’re here when you’re ready to start. Yes, your faith and culture matter, and so do you.
To read more about how mental health and cultural identity intersect, especially within the Latino community, check out our blog on Hispanic Heritage Month and Mental Health.
Apr 9, 2025
WRITTEN BY: SARAH RIVERA, LPC-S April is Alcohol Awareness Month. This is the perfect time to talk about something often overlooked —warning signs of a loved one’s drinking behavior. In this post, we’ll walk you through 5 warning signs of your loved one’s drinking behavior. We hope that by the end of this read, it will help you better understand when it’s time to be concerned.
Alcohol is often associated with fun, parties, and connection. Coming together with friends and family, especially in the context of celebrations and certain culture (like military families and Latino communities), alcohol is usually in the mix. However, alcohol intake and drinking can sometimes shift from casual to concerning without us realizing it. Whether it’s part of weekend gatherings or used as a way to unwind, alcohol can quickly become a harmful coping mechanism. In worse cases, it can negatively impact relationships, emotional health, and overall well-being.
Let’s talk about the difference between social drinking and something more serious—and what to do when that line starts to blur.
Understanding Alcohol Use vs. Abuse
Not all drinking is bad or harmful. But knowing the difference between alcohol use and alcohol abuse can help you recognize when it’s time to speak up.
- Moderate alcohol use is defined as up to 1 drink per day for women and 2 drinks per day for men, according to the CDC.
- Alcohol abuse begins when drinking becomes excessive, impacts daily functioning, or harms relationships.
- Binge drinking is 4 or more drinks in one sitting for women, or 5 or more for men.
If (you or) your loved one is consistently drinking beyond these limits, it may be time to consider the impact of their alcohol use.
5 Warning Signs of Your Loved One’s Drinking Behavior
1. Tolerance is Increasing
If it takes more alcohol for your loved one to feel the same effect. Specifically, they’re drinking more often than they used to. This could be a sign of dependence forming.
2. Alcohol Is Always on Their Mind
Spending a lot of time drinking, talking about drinking, or planning around when they can drink again is a red flag. When alcohol becomes a central part of their day or week, it’s no longer just a social habit—it’s a priority.
3. Risky or Dangerous Behavior
Alcohol impairs decision-making. If your loved one is drinking and driving, engaging in aggressive behavior, or making impulsive choices while intoxicated, their drinking is putting them—and others—at serious risk.
4. It’s Affecting Their Responsibilities
Has your loved one missed work, skipped family obligations, or shown up intoxicated to important events? Alcohol abuse often gets in the way of important things. It can cause problems personally, professionally, or with family life, making it hard to ignore.
5. Emotional or Mental Health Changes
Despite being viewed as a stress reliever, alcohol is a depressant. It can worsen anxiety, depression, sleep issues, and mood swings. If your loved one seems more emotionally unpredictable or withdrawn, alcohol might be part of the problem—not the solution.
What You Can Do
If these signs sound familiar, you don’t have to handle them alone. Here are a few first steps:
- Start the conversation. Approach your loved one gently and non-judgmentally. Share what you’ve noticed using “I” statements like, “I’ve been worried about how often you’ve been drinking lately.”
- Express care, not criticism. Avoid accusations. Focus on your concern for their well-being.
- Encourage professional help. A therapist or medical professional can help them explore their relationship with alcohol and take meaningful steps forward.
Support for You Matters Too
If your loved one isn’t ready to get help—or doesn’t think their drinking is a problem—that doesn’t mean you’re powerless. You deserve support and to have a good quality of life too. If your gut is telling you something isn’t right—trust it. These 5 warning signs of your loved one’s drinking behavior are meant to help you spot concerns early and take meaningful steps with compassion and clarity.
At La Luz Counseling, we work with individuals who are worried about a family member’s substance use and need a safe space to process, set boundaries, and explore next steps. You don’t have to wait for a crisis to care for your mental and emotional health. You’re not alone. We’re here to help.
Mar 31, 2025
WRITTEN BY: BRITNEY VINCENT, LPC Spring is a season of new starts—a time when nature wakes up, flowers bloom, and the world feels fresh again. But spring cleaning isn’t just for our homes; you can learn how to spring clean your life too.
Clearing out physical clutter creates space for peace in our homes. Letting go of emotional and mental clutter can also makes room for joy, clear thoughts, and purpose. This season is an invitation to reflect: What is adding value to my life? What is simply taking up space? What is holding me back from stepping fully into the person I am becoming? Spring reminds us that fresh starts are always possible. Just as nature awakens from winter, we, too, can step into new beginnings.
See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland. –Isaiah 43:19
Let’s look at what it means to “spring clean” your life and how how this fresh start can bring peace and joy.
What Does It Mean to “Spring Clean” Your Life?
Spring cleaning your life is about more than organizing a closet—it’s about choosing on purpose, what is serving you and what isn’t. It’s a chance to pause and ask yourself:
- What is draining my energy?
- What is bringing me joy?
- Where am I holding onto things, relationships, or things that no longer align with who I am?
Many times, we keep old habits, heavy ties, or bad thoughts just because they are familiar—without realizing how much they weigh us down. But just as trimming helps a tree grow stronger, letting go of what no longer serves us allows us to grow too.
Identify What Needs Spring Cleaning
A great way to start this process is by making a list. Take a look at things that give you energy, peace, and fulfillment. Then list things that leave you feeling tired, overwhelmed, or stuck.
As you think about this, consider these areas of your life:
- Relationships: Who encourages and lifts me up? Who drains my energy?
- Tasks: Which ones match your goals? Which ones feel like chores?
- Habits: What things help you grow? What keeps you stuck in stress or doubt?
Spring Clean: Let Go of The Clutter
Letting go is hard. Sometimes we hold onto things because they’re familiar. Or perhaps because we don’t want to disappoint others. Maybe we even we fear the unknown. But holding onto the wrong things keeps us from getting what is meant for us.
This spring, give yourself permission to let go of the clutter. Things like:
- Unhealthy relationships – If someone makes you feel unimportant, hurt, or anxious, it is okay to step back. Good ties should feel encouraging and positive, not draining.
- Overwhelming commitments – If your schedule is jam packed with “To-Do”s that leaves little room for joy. Think about where you can say no or set boundaries.
- Unhealthy habits – Whether it’s negative self-talk, putting things off, or always putting others before yourself, look at patterns that keep you stuck. Then take small steps towards change.
- Most importantly—release the guilt that comes with letting go. Just like clearing out clutter makes space for a more peaceful home, letting go of emotional and mental mess makes room for something better.
A Challenge for You
God invites us to step into His grace, letting go of the burdens that weigh us down, just like clearing out the clutter that no longer serves us. Renewal isn’t just about getting rid of what’s old—it’s about making room for the joy, peace, and purpose that God is leading us toward, much like spring cleaning makes space for fresh beginnings and new growth.
This spring, take time to reflect on what’s adding value to your life vs. what’s holding you back. Reflect on what adds value to your life and what holds you back. This spring, write down three things to release and three to embrace. Trust that letting go creates space for the joy, peace, and purpose God intends for you. Spring cleaning isn’t just for your home—it’s for your heart and spirit, too.
Mar 6, 2025
WRITTEN BY: SARAH RIVERA, LPC-S In times of busyness, it’s easy to forget the importance of sleep, but better sleep equals better mental health—it’s that simple. Whether it’s work, family obligations, or financial stress, we often prioritize everything else, leaving our basic needs, including sleep, at the bottom of the list. What’s surprising is how quickly this neglect can affect us—eating habits suffer, sleep patterns get disrupted, and even basic activities like physical movement and breathing can become harder to maintain. Crazy, right?
Why Better Sleep is Essential for Better Mental Health
It’s important to understand the essential role sleep plays in our mental well-being. Think of sleep as the time your body and mind use to recharge. It’s like plugging your devices into a charger—except, in this case, it’s your physical and emotional battery that needs recharging. For adults, men generally need seven or more hours, while women typically require eight or more hours per night. Without enough sleep, we can feel like we’re running on empty, stuck in the yellow zone.
Bad Sleep Equals Bad Mental Health
When we don’t get enough sleep, it can lead to a range of mental and emotional reactions. Sleep loss increases cortisol, the stress hormone, which can cause mood swings, memory problems, trouble focusing, irritability, and even feelings of hopelessness.
Bad sleep habits can worsen mental health symptoms. Poor sleep makes anxiety worse, increases stress, and raises mood swings. It affects thinking, making it harder to focus, remember, or think clearly. It also makes it harder to control emotions, causing irritability and outbursts. Over time, poor sleep makes it more difficult to handle stress and raises the risk of depression.
Simply put, better sleep, better mental health—when we focus on sleep, we improve our well-being, and everything else falls into place.
How to Make Your Sleep Better
If your mind feels foggy, focusing seems impossible, or you’re feeling disconnected from everything around you, it might be time to assess your sleep quality.
Start by tracking how many hours of sleep you’re getting each night. Keep a journal or diary to note when you go to bed and when you actually fall asleep—these two things are very different! Also, take note of how often you wake up during the night and whether your sleep is interrupted. This simple exercise will give you insight into your sleep habits and help identify areas for improvement.
Once you’ve identified patterns, you can begin improving your sleep routine. Here are a few tips to get started:
- Limit liquids before bed: Avoid drinking liquids a couple of hours before going to sleep to prevent waking up in the middle of the night.
- Optimize your sleep environment: Make sure the temperature in your room is comfortable. A cool, quiet space is ideal for sleep.
- Cut out screen time: Turn off all electronic devices at least one hour before bed. The blue light emitted by phones, tablets, and computers can trick your brain into thinking it’s daytime, making it harder to fall asleep. Even if you think using your phone helps you wind down, it’s likely making the problem worse.
- Be consistent: Establish a regular sleep schedule. Going to bed and waking up at the same time every day can help regulate your body’s internal clock.
Now, I know habits can be tough to break, but it’s important to start somewhere—why not today? Once you’ve made some changes to your routine, keep tracking your sleep. Pay attention to any shifts in your mood, energy, and ability to concentrate. You might be surprised by the improvements you notice.
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