WRITTEN BY: SARAH RIVERA, LPC-S Thinking about the start of the school year, chances are if you have a teenager in middle or high school, you’re already noticing some unique behaviors. Perhaps they are growing more demanding, more emotional, or more anxious as they’re thinking about this school year. I can bet they have been showing you some big emotions over the past few months that have you wondering, What on earth is going on?

Minor issues with friends appear to be major blowouts. The thought of being left out or the fear of missing out can suddenly feel like the difference between having a negative reputation and a positive one. Their mood seems to change incredibly quickly, especially when social situations happen. So, how might social media be affecting their mental health? While social media certainly plays a role, adolescence and navigating the middle and high school terrain can be overwhelming and stressful all on its own.

Why Does Everything Feel So Intense?

While it would be easy for us as parents to dismiss or disregard some of these big feelings, it’s very important for us to pay attention. Rather than thinking, This really isn’t that serious, I would challenge you to consider ways to accept your child’s feelings without making them feel ridiculous or out of control.

Remember, what may seem relatively small to us as adults can feel enormous to a teenager. Adolescence and puberty have a way of elevating hormones, which contribute to mood fluctuations and sensitivity. Emotions can be highly reactive, which at times can influence impulse control. At the same time, their bodies are changing—either faster or slower than their peers—contributing to their seemingly never-ending comparison of themselves to everyone around them.

They’re also trying to figure out some pretty big questions:

Who am I? Where do I fit in? Do people like me? Am I normal? What do other people think about me?

And this is without incorporating social media.

How Social Media May Be Affecting Your Teen’s Mental Health

Unfortunately, month after month, we’re seeing more participation in social media activity and more platform accounts being created. It’s becoming increasingly rare for a teen not to have access to a social media platform or to communicate socially in this manner.

One of the biggest differences for today’s teenager is that there is almost no way to completely disconnect. Unlike us, after school there was some social separation from the world around us. We went home. There was a natural break between what happened at school and what happened at home.

For many teenagers today, there is no unwinding time. School may end, but the social interaction doesn’t. The group chats continue. Someone posts a photo. Someone comments on a video. They see the party they weren’t invited to. They notice who is hanging out without them. They see how many likes someone else received. They watch what seemingly everyone else is doing, wearing, buying, achieving, and experiencing.

Their social world follows them home. Access to information, photos, comments, and videos online can increase their need to constantly compare themselves, worry that they are missing out, or seek validation based on how many likes and views they may obtain. The other end of this extreme can lead to things like cyberbullying, doomscrolling, or fixating on “hater” messaging and negative comments. Social media isn’t necessarily the cause of teen anxiety and poor mental health, but it certainly has the potential to amplify vulnerabilities, insecurities, and anxiety that are already present.

What Constant Social Media Use Can Affect

With a constant preoccupation with what’s going on in the social media world, we can see teenagers having increased problems regulating their sleep, controlling their emotions, and managing impulses.

Losing sight of how much time they are spending scrolling can also lead to procrastination or a lack of prioritization of more important things. Homework gets pushed aside. Bedtime gets later. Responsibilities are forgotten. Physical activity decreases.

Lack of mobility and movement can contribute to physical issues, lack of motivation, and minimizing responsibilities. And when a teenager is already anxious, tired, overwhelmed, and emotionally reactive, these habits can create an unhealthy cycle.

Before You Take the Phone Away, Get a Baseline

Now, before you think about removing your child’s social media accounts completely, consider obtaining a baseline. In therapy, we often look at the starting point of one’s behavior before deciding what needs to change. Start by asking:

• How many hours per day are they spending on social media platforms?
• How does that add up over the course of a week?
• Does their use seem healthy or unhealthy?
• What time of day are they using social media most often?
• Is it during school hours?
• Immediately after school?
• During homework?
• Or when they should be sleeping?
• What happens to their mood after they’ve been scrolling?
• Are certain platforms, accounts, or interactions more likely to trigger anxiety, anger or rejection?

You may learn quite a bit simply by paying attention to the patterns. From there, consider encouraging a social media detox or intentional time away from a device. This doesn’t necessarily have to mean deleting every account or taking the phone away indefinitely.

Help them create opportunities to disconnect and reconnect with the world around them. Side Note: leading by example is huge. Consider answering the above questions from your perspective too. Modify based on work and housework.

Participation in extracurricular activities and sports has a natural way of removing their attention from a device and allowing them to be interactive with the world around them. Encourage movement, hobbies, face-to-face friendships, family activities, time outdoors, and reasonable boundaries around when phones are put away.

Sleep should also be protected. If your teenager’s phone is keeping them awake late into the night, that is an important place to intervene.

Don’t Dismiss the Anxiety—Help Them Learn What to Do With It

One of the most important things parents can do is resist the urge to immediately talk their teenager out of what they’re feeling. When we say:

• “There’s nothing to worry about.”
• “You’re making this into a bigger deal than it is.”
• “Who cares what they posted?”

We may intend to reassure them, but our teenager may hear, You shouldn’t feel this way. Instead, try:

“I can tell this is really bothering you. Tell me what you’re worried is going to happen.”

Listen before immediately trying to solve the problem. Help them name the actual fear. Ask what part of the situation they can control. Our job isn’t necessarily to remove every uncomfortable situation from our teenager’s life. Sometimes our job is to help them discover that they can experience discomfort and still get through it.

When Professional Support Can Help

Some anxiety is a normal part of adolescence. The bigger question is whether anxiety is beginning to interfere with your teenager’s ability to live their everyday life. Pay attention when anxiety begins consistently affecting their sleep, school attendance or performance, eating habits, friendships, family relationships, extracurricular activities, or willingness to participate in normal age-appropriate experiences.

And remember: your teenager doesn’t have to be in crisis before counseling can be helpful. Therapy can help teenagers understand what they’re feeling and why, learn how to regulate strong emotions, challenge anxious thoughts, tolerate uncomfortable situations, communicate their needs, and develop healthier coping skills. Your teenager may not be “being dramatic.” Their experience really does feel intense to them. The goal isn’t to eliminate every anxious feeling or remove every difficult experience. It’s to help them develop the skills to understand their mental health and emotions, regulate them, and move through them—without allowing big emotions or social media to run their life.

Normal Teen Stress vs Anxiety Disorders

WRITTEN BY: KENYA GUERRA, LPC-ASSOCIATE SUPERVISED BY DAVID THOMPSON, LPC-S The teenage years can be an exciting and meaningful time, with so much changing in a teen’s life. Healthy stress is a normal part of adolescence and can arise as teens navigate new responsibilities and opportunities like learning to drive or participating in their favorite extracurricular activity. Common areas that may cause normal stress or anxiety may be related to where teens spend most of their time and energy during this time like academics or social activities. These feelings are often manageable for teens to handle on their own or with help from the teen’s support system including trusted adults and peers. This type of stress usually comes and goes depending on what is going on in the teen’s life and typically goes away after the stressful event or situation ends. 

When anxiety goes beyond normal stress, it can become overwhelming and interfere with daily activities, making it difficult to concentrate on tasks such as reading or completing chores. An anxiety disorder may be present if a teen frequently reports feeling anxious or experiences persistent anxious thoughts without a clear reason. Activities and tasks that felt manageable in the past can feel like a really big deal if teens are struggling with anxiety. 

Warning Signs Parents Should Watch For

As a parent, it can be hard to know when your teen should see a therapist for anxiety. With so much physical and developmental change going on in adolescence it may become tricky for parents to identify when teen anxiety or stress is developing into a bigger concern. It may be helpful to pay attention to three areas where anxiety can affect your teen: emotional, physical, and behavioral. Emotionally, a teenager struggling with anxiety may talk about having constant worries or feel more irritable. Physically, teens may complain about headaches, stomach aches, trouble sleeping, or feeling tired often. Some behaviors to look out for include avoiding school or activities your teen once enjoyed, frequently seeking reassurance with worries, or trouble concentrating. One sign alone does not necessarily mean that a teen has an anxiety disorder. When teens need therapy, there is often a noticeable pattern with symptoms becoming more intense, lasting longer, or interfering with daily life.

How Therapy Helps Teens Manage Anxiety

Therapy provides a safe space where teens can talk about what they are experiencing. Together with a counselor, they learn to better understand anxiety and develop skills to manage it. At La Luz Counseling in San Antonio, we often help teens work through anxiety using evidence-based approaches such as cognitive behavioral therapy (CBT) and Christian counseling for families who want to incorporate their faith into treatment. Teen anxiety therapy may start with simple explanations on how anxiety affects the body. As teens begin to better understand their anxious thoughts, they also learn practical skills to manage anxiety. Therapy helps teens build confidence by practicing coping skills, using their support system, and recognizing the signs of anxiety in their daily lives.

What Teen Counseling Sessions Look Like

In the first session, the counselor gets to know the teen and the caregiver by asking questions about school, family, friends, hobbies, and concerns. There is no pressure to share everything during the first session. As trust builds, many teens become more comfortable opening up. After the first session, therapy may include creative activities such as drawing, crafts, and music depending on the teen’s interests. Therapists generally keep conversations private except when safety is involved and collaborate with parents as appropriate while respecting the teen’s privacy. The counselor works with the teen and caregivers to create therapy goals which will guide the counseling process. 

Supporting Your Teen at Home

While therapy can be an important source of support, caregivers also play a key role in helping teens manage anxiety at home. Caregivers can spend time getting to know what is going on in the teens life and focus on listening without interrupting. Sometimes simply having someone listen can help teens feel understood and make their worries seem more manageable. Caregivers can validate their teen’s emotions by acknowledging what they are feeling instead of immediately trying to solve the problem. Feeling heard and understood can help teens feel more comfortable talking about their worries with you. Simple routines like getting enough sleep, eating regular meals, and making time to relax can also help teens manage stress.

If you’re wondering when teens need therapy, speaking with a counselor can help you determine whether your teen’s anxiety is part of normal adolescence or a concern that would benefit from additional support.

What Is Generational Trauma?

WRITTEN BY: GRACE NOWLIN, LPC-ASSOCIATE, LMFT ASSOCIATE, SUPERVISED BY ANNIE VIERS, LPC-S, LMFT-S Generational trauma refers to the impact of unresolved, high stress situations that are passed down from generation to generation in families. Trauma is not just something that happens in one person’s life and only impacts that one person (read more about that HERE). Somtimes trauma affects multiple generations over and over. Maybe you have noticed that people in your family seem to struggle with the same problems. Maybe a certain issues exist more in your family compared to other families over time. For example, you notice your grandmother and your mom feel like men are never to be trusted, so you begin to doubt men’s intentions too.

We all have traits that have been passed down from generations before us, like our eye color or our height. Something less obvious that we can inherit from generations past is their trauma. This comes from those in past generations going through traumatic events and not fully healing from them. These events can include severe illnesses, abuse, natural disasters, or even drug use. This trauma can impact future generations in how they deal with similar events, which can then impact their future children, and so on. If breaking unhealthy family patterns seems hard, it’s becuase it is. But this blog will talk about some ways to start trying. 

Why Family Patterns Repeat

Have you ever seen a video of a dog that was raised by cats or around cats? Those dogs become more “cat-like” in how they act and behave. It’s because that is all they have known from their upbringing. Family patterns can be like that too. They can repeat because of previous generations doing the best with what they have at the time, since that is all they know. An example of this can be if we have a tense relationship with our parents becuase of how we were raised by them. We’d like to place all of the blame on our parents, but you must remember your parents learned from their parents, who learned from their parents, and so on. This does not excuse poor or neglectful behavior, but it offers some perspective on why that behavior started in the first place. 

Setting Healthy Boundaries

The idea of “boundaries” seems like a big hurdle until we define it correctly. Holding a boundary does not mean saying “no” to everything or shutting everyone out. I like to think of boundaries as fences. You have a fence around your yard to protect it and mark where you feel safe. Drawing a boundary with someone allows you to have a relationship with them, but in a way that you feel safe. This could look like refusing to engage in certain behaviors with family members because you know that avoiding those behaviors will be the best way to keep your peace. For example, maybe every Christmas, your family gets together, drinks alot, then fights alot. Having a boundary doesn’t necessarily mean NOT going to a Christmas gathering. Applying a boundary might be like being sure to take your own car so you can leave if things get tense.  

Faith Perspective on Forgiveness and Growth

It’s important to remember God’s love extends across thousands of generations, like in Deuteronomy 7:9. God knows us, and He knew the generations He was speaking to at the time and all the generations to come. He did not expect any generation to be perfect and knew we would have our faults. Despite that, God still sent Jesus to save us. Jesus came to forgive us and save us, our parents, our grandparents and so on. But sometimes, especially when you have been really hurt by your parents, it can be hard to forgive. But the truth is, forgiveness is more for you and your future, rather than for them and their past with you. It’s important to remember that we are all imperfect and our families are imperfect, but we have the power to forgive and grow through Jesus. Generational trauma and stopping it from continuing into your future takes alot of courage, but forgiveness is one way to begin to stop generational trauma from leaking into the next generation aka your kids. 

Therapy Can Help You Break the Cycle

Looking at patterns while your in counseling is a very important skill. Once we identify a pattern, we are better able to predict outcomes and identify triggers sooner rather than later. Counseling can help you process family patterns as you find them. Counseling can also help you learn new coping skills that can help you reduce the spread of generational trauma by helping you heal from your own trauma. We all have family baggage, but you don’t have to carry it alone. The counselors at La Luz Counseling here in San Antonio, Texas are happy to help you when you feel ready to take the next step towards healing. 

WRITTEN BY: JENNIFER STOUTE Have you ever looked back after an argument with your spouse and thought, “Why did I react like that?”, “My emotions feels really strong about this minor situation,” or “I feel like my spouse is against me right now and have to go into self-preservation mode.” Perhaps your spouse often says, “That’s not what I meant,” yet you still find yourself hurting deeply. 

Trauma has a way of changing how we see the world. If our trauma stays unresolved, our brain can convince us we’re not safe, even when we actually are. Within the context of marriage, unresolved trauma can definitely play a part in the disconnect felt with your spouse. I mean, think about it, instead of responding to the facts of what’s happening today, we may be reacting to pain and unresolved trauma from years past. This can be frustrating and confusing at times, especially when our relationships seem to be harder than should be. 

Why Trauma Changes Communication

Think of trauma like a pair of glasses. When you’ve been hurt before, those glasses can make everyday situations seem threatening. A simple comment may sound like criticism. A delayed text may feel like rejection. Your partner may be responding to today’s situation, while your mind is remembering yesterday’s hurt. This doesn’t necessarily mean you’re “too sensitive.” It could mean your brain is struggling to make sense of your current emotions and defults to what you’ve learned in the past to protect you from pain.

God created our minds to help us survive difficult experiences, but He also desires healing. Throughout scripture, we see that God is close to those who are hurting and gently restores what has been wounded (Psalm 34:18). As difficult as it is, hurt and difficult experiences are part of life, yet experiencing trauma can take that pain to much more elevated emotions and thoughts. 

Trauma Triggers in Marriage

So let’s think about how unresolved trauma can affect your marriage. Let’s simplify this a bit. Imagine your spouse forgets to text you back. One person may think, “They’re probably busy. They’ll text when they can.” Someone carrying unresolved trauma may think, “They’re upset with me,” or “I’m not important.” Same situation. Different story.

Trauma doesn’t just affect our emotions, it can shape the way we interpret our circumstances. Sometimes the greatest battle isn’t what’s happening around us, but the thoughts running through our minds. Stressful situations can feel particularly big to those with unresolved trauma and can prompt someone to default to a fight, flight or freeze mode. When there is an interpretation of a perceived OR real hurt, this can trigger a person to go into self preservation mode through either growing agressive, picking a fight, using harsh language; OR feeling like they want to physically leave the room, conversation or home; OR sometimes the internal “lights stay on, but there’s no one home” and stonewalling can happen. Learning to pause, ask questions, and seek understanding can help break these patterns.

Attachment and Emotional Safety

Healthy relationships aren’t about never having conflict. They’re about creating a place where both people feel safe, heard, and valued. As emotional safety grows, trust grows too. However, when someone has experienced trauma, especially trauma caused by another person, it can significantly impact how they connect and attach to others. It can be difficult to know who to trust or how to connect emotionally because there are constant reminders that people are capable of causing serious physical and emotional harm. When trauma has occurred within a relationship, trusting and connecting with others can begin to feel unsafe.

The Bible reminds us to be “quick to listen, slow to speak and slow to become angry” (James 1:19). While this isn’t always easy, especially when trauma is involved, it provides a beautiful picture of what healthy communication can become as healing takes place. As trust is rebuilt and emotional safety increases, relationships can become a place of healing rather than fear, allowing healthy attachment and deeper connection to grow.

How Couples Counseling Helps Marriages

Many couples think they have a communication problem. Often, there’s something deeper underneath. Couples counseling helps you understand how past experiences influence your thoughts, emotions, and reactions today, as well as how those experiences affect your relationship. As you recognize these patterns, you can begin responding differently instead of reacting automatically. Counseling also provides a safe place to improve communication, rebuild trust, increase emotional safety, and strengthen your connection. Healing doesn’t erase the past, but it can change how much power the past has over your present.

There Is Hope

Unresolved trauma responses may explain some of your past negative reactions in your marrige, but it does not have to define your future. At La Luz Counseling, we provide trauma counseling and couples counseling in San Antonio, Texas, and virtually throughout Texas. We help individuals and couples understand how past experiences impact their relationships while equipping them with practical tools to build healthier communication, deeper trust, and stronger connections.

We believe that healing is possible. With support, intentional work, and God’s grace, old wounds don’t have to write the rest of your story.

WRITTEN BY: GRACE NOWLIN, LPC-ASSOCIATE, LMFT-ASSOCIATE SUPERVISED BY ANNIE VIERS, LPC-S/LMFT-S You might have seen and heard people saying they are “in their self-care era.” But what does that actually mean? What is self-care and why does it seem so hard to apply? Does that stuff even work? Here’s a hint: self-care is more than face masks and sweet treats. 

The Biggest Self-Care Myth

Self-care is often confused with body-care. Yes, spa days and fun treats are a great way to find some happiness and break up the day-to-day routine. But those activities don’t reach the “self” that we are hoping to care for. True self-care goes deeper than treating yourself to something enjoyable. It means taking time to understand what matters most to you and making choices that support your values, emotional well-being, and personal growth. Real self-care helps you manage stress, build resilience, and become the healthiest version of yourself—not just feel better for a moment.

Why Your Nervous System Needs More Than “Relaxation”

Relaxation is nice, but what happens when the self-care activity ends? Do you feel better in your soul and more peaceful? Or do you go back to the feelings you had before, like feeling stressed or overwhelmed? Relaxation is nice, but it does not help achieve the nervous system regulation that we are hoping for with self-care. Having a regulated nervous system does not mean feeling happy or calm all the time. Instead, it means you are able to handle life’s challenges without them overwhelming your well-being or disrupting your daily life. Achieving this regulated nervous system takes practice and patience, so don’t feel discouraged if you feel like you haven’t accomplished that yet! 

Therapy Tools That Restore Balance

Some simple tools that can help you work towards a regulated nervous system include grounding, breathing techniques, and journaling. 

Grounding helps you stay focused in the present moment instead of worrying about the future or ruminating on the past. A grounding technique I like to use is the 5-4-3-2-1 method.

This asks you to identify:

• 5 things you can see,
• 4 things you can touch,
• 3 things you can hear,
• 2 things you can smell, and
• 1 thing you can taste to help keep you in the present moment. 

Deep breathing can quickly help calm your nervous system and bring you back to the present. Intentional deep breaths can be practiced anywhere.

I like to use the box breathing technique.

• Where you breathe in for a count of 4,
• hold for 4,
• breathe out for 4,
• hold for 4,
• and repeat. 

Journaling is a great tool for checking in with yourself and asking yourself how you feel in the present. The prompt for journaling can be as simple as “what am I feeling in my body right now.” 

Small Habits That Reduce Stress Daily

It is hard to practice self-care in a fast paced life, so one of the best ways to start implementing self-care practices is to slow down. This can look like taking a few deep breaths before your commute, a tough conversation, or an appointment. This also includes checking in with yourself to see how you are feeling after certain interactions, or if any situations brought up unexpected feelings for you. Taking a minute to calm your breathing and check in with yourself can help to lower stress and help you stay present in the moment. 

When Professional Counseling Is Needed

If you are struggling to figure out what self-care means for you, we would be happy to help you here at La Luz Counseling in San Antonio, Texas. You are not alone if you feel like you need to re-define the role of self-care in your life. Counseling can help you identify where your needs have not been met, and how to meet them in a sustainable way that builds you up over time. Click here to schedule a time to talk with one of our counselors. 

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WRITTEN BY: SARAH RIVERA, LPC-S Chances are you’ve been exposed to the word “trauma” more than a time or two. Trauma is a word that is gaining more awareness and space within conversations and information shared by people everywhere. This blog will talk a little more about what trauma is and how it affects the brain and body.

It’s important to understand that this is not a diagnostic blog, but one that can help increase awareness so you know when it may be time to seek support for trauma you have experienced.

What Is Trauma?

Trauma is an experience, or set of experiences, that calls into question whether someone can survive what they are going through. It involves an actual event—or the perception of an event—that physically or emotionally compromises a person’s sense of safety and well-being. These experiences often leave an individual feeling helpless, hopeless, or in extreme distress.

Interestingly, not every traumatic event will lead to a traumatic response. Just because someone is exposed to a life-threatening or highly stressful event does not necessarily mean they will feel traumatized by it.

A traumatic response develops after the event and involves emotionally disturbing symptoms that leave a person struggling to regulate emotionally, mentally, physically, and spiritually. These symptoms can interfere with day-to-day responsibilities, relationships, work, and overall quality of life.

How Trauma Affects the Brain

One of the primary ways trauma affects the brain is by activating the body’s fight, flight, or freeze response. Clinically, this response is controlled by the autonomic nervous system, which helps us react quickly when danger is present.

When the brain perceives a threat, it sends signals throughout the body that immediate action is needed to stay safe. Depending on the situation, a person may:

Fight

Attempt to confront or resist the threat.

Flight

Try to escape the threat by running away or avoiding danger.

Freeze

Become immobilized, feeling stuck, unable to move, think clearly, or respond.

All of these responses are survival mechanisms designed to protect us. There is no “right” or “wrong” reaction during a traumatic event. These responses are the brain’s way of trying to keep us alive.

Why Trauma Memories Feel So Strong

After a traumatic event has passed, the memory of that experience can sometimes remain highly active in the brain. For some individuals, trauma memories can feel so vivid that it seems as though the event is happening all over again.

This occurs because the brain’s alarm system becomes highly sensitive. It may struggle to distinguish between a real present-day threat and a memory from the past.

This is often what people experience when they encounter a trigger.

A trigger is a sight, sound, smell, feeling, place, person, or situation that reminds the brain of the traumatic event. When triggered, the body can react as though the danger is happening right now—even when it is not.

As a result, trauma survivors may experience intense emotions, anxiety, panic, fear, or physical symptoms that seem disproportionate to the current situation. In reality, the brain is responding to a memory rather than a present threat.

Physical Symptoms of Trauma: How Trauma Is Stored in the Body

Many people are surprised to learn that trauma affects more than emotions and thoughts. Trauma can also create very real physical symptoms in the body.

These are sometimes referred to as psychosomatic responses, meaning emotional distress is expressed physically.

Common physical symptoms of trauma include:

• Difficulty falling asleep or staying asleep
• Sleeping too much or not enough
• Chronic muscle tension, especially in the face, neck, jaw, and shoulders
• Frequent headaches
• Digestive issues such as nausea, stomach pain, or diarrhea
• Increased heart rate
• Fatigue or exhaustion
• Feeling constantly on edge
• Hypervigilance or feeling the need to always watch your surroundings

Many individuals describe feeling as though they can never fully relax. Their body remains prepared for danger, even when danger is no longer present.

Can Trauma From Childhood Affect Adults?

Yes.

Even when a traumatic event occurred years or decades ago, the effects of trauma can still be present in adulthood. The brain and body may continue responding to reminders of that experience long after the original event has ended.

Many adults seek counseling only to discover that some of the symptoms they have struggled with for years are connected to unresolved trauma from childhood or earlier stages of life.

Trauma does not always stay in the past simply because time has passed.

How Counseling Helps Heal Trauma

One of the most important things trauma counseling can help a person understand is that many triggers are reminders of something that has already happened—not evidence that it is happening again.

Because trauma is stored in both the mind and the body, it can create the feeling that danger could return at any moment. This leaves many people feeling unsettled, nervous, overwhelmed, and exhausted.

Counseling can help individuals:

• Understand their trauma responses
• Recognize triggers
• Develop healthy coping skills
• Learn how to regulate their nervous system
• Reduce anxiety and hypervigilance
• Process traumatic memories safely
• Rebuild a sense of safety and control

Therapies such as EMDR, Cognitive Behavioral Therapy (CBT), and other trauma-informed approaches can help people process traumatic experiences and reduce the intensity of their symptoms.

A person can learn what to do when a trauma response is triggered and how to calm the body and mind so they feel more regulated and in control. While healing is possible, it is often difficult to navigate trauma recovery alone.

You Don’t Have to Carry Trauma Alone

If you or someone you know has experienced a traumatic event and appears to be having a traumatic response, reach out for support. Trauma is a very real clinical experience that often requires the help of a trained mental health professional. It is not something most people can simply “figure out” on their own.

Whether the trauma happened recently or many years ago, healing is possible. You do not have to spend the rest of your life feeling trapped by the effects of something that happened in the past. With the right support, like trauma counseling with a therapist in San Antonio, it is possible to regain a sense of safety, healing, and hope.

WRITTEN BY: GRACE NOWLIN, LPC-ASSOCIATE, LMFT-ASSOCIATE SUPERVISED BY ANNIE VIERS, LPC-S AND LMFT-S May is Mental Health Awareness Month. You may have seen on social media posts and blogs all about it. But did you know that it is also Celiac Awareness Month? I’m a counselor living with celiac disease. This month provides a great opportunity to help educate my community about the hidden mental health challenges of living with celiac disease. 

Understanding Celiac Disease

Celiac disease is an autoimmune disorder in which the body attacks itself; it identifies any gluten that is eaten (wheat, barley, rye, and malt) as foreign. This can lead to damage in the small intestine, as well as other major issues. Problems with digestive issues, anxiety, depression, and nutrient deficiencies, among many other recognized symptoms. There is not a cure, and the only way to address the symptoms is to maintain a strict gluten free diet. Making the transition to a gluten free diet can be overwhelming and isolating. Sticking to a gluten free diet can be helpful in managing many other conditions. But this blog addresses the impact for those with celiac, specifically. 

When Food Becomes a Source of Stress

Many holidays, social events, and cultural traditions center around meals shared together. The transition to a gluten free diet can bring up loads of mixed feelings. Feelings of isolation and grief can set in and bring with it feeling left out or alone. One of the hidden parts of navigating celiac disease is understanding the risk of cross-contamination. Foods that do not have any gluten-containing ingredients, but were prepared with the same utensils that were used with gluten-containing ingredients, are not considered celiac-safe. Eating at restaurants that prepare gluten-containing foods in common areas, attending a potluck style family dinner, or even taking communion at church can be limited for those with celiac [or will require careful planning in advance]. Events meant to bring people together can isolate those who are not able to participate as much as they could before. This was one of the biggest areas of adjustment for me. 

How Chronic Illness Can Affect Mental Health

During my own process, I was surprised how few resources there were for coping with life-changing diagnoses. Everything I read discussed the positive impacts the diagnosis and treatment could have on mental health. There could be elimination of brain fog, lowered anxiety and depression-which is great. But instead of relief, I felt grief and a sense of loss when thinking about how my life would change. I didn’t see anything that validated how I was feeling. If you are going through something similar, you are not alone! 

Healthy Ways to Cope and Build Support

Connecting with community is helps boosting our mental health. The same is true for finding support in dealing with celiac disease or other chronic conditions. Talking about your thoughts, feelings, and experiences with a loved one can help you feel less alone during the adjustment period after your diagnosis. A very simple, yet effective, coping skill that can be helpful is reframing your thoughts. This involves paying attention to any negative thoughts. Ask yourself if there is a different way you can view those thoughts or situations. Then replace the original thought with a new, more hopeful thought. An example from my own experience was thinking: “I can’t enjoy my favorite foods ever again” and replacing it with, “I can use my interest in baking to try new foods.” 

How Counseling Can Help

Counseling can help provide a safe space for you to process big life changes and transitions- including extreme dietary changes like going gluten free. Counseling can also help you with difficult conversations. Things like talking with others about your dietary restrictions and staying safe while enjoying food with others. 

Looking back, counseling sessions would have been so helpful for me to work through the complex feelings around going gluten free. Because I experienced that need, I am now working to fulfill that need for others. One of my counseling specialties is working with those who are experiencing similar dietary changes. I can walk with you through the grief, relief, and everything in between. At La Luz Counseling in San Antonio and Helotes, Texas, I would be happy to work with you as you work these changes, as well as continuing to find hope in tough times through Christian counseling. Click here to schedule a time to talk with me. 

WRITTEN BY: SARAH RIVERA, LPC-S The signs of burnout can appear to “hit you out of nowhere,” but the reality is that you have probably been exposed to high levels of stress over a long time. Burnout is something that happens as a result of non-stop exposure to stress. Eventually, your heart, mind, and body begin screaming at you in a way that forces you to completely slow down or sometimes even come to a complete stop. It is your body’s way of trying to protect you and ward off further damage from prolonged stress.

Many people ignore the early signs of burnout because they are used to functioning in survival mode. High-achievers, caregivers, parents, business owners, and helping professionals often push through exhaustion for so long that stress begins to feel normal. However, chronic stress always catches up… eventually. This blog will speak more to how to know if you’re burned out.

Physical Burnout Symptoms

Different burnout symptoms can emerge at different times. Some people first notice physical symptoms, while others recognize the emotional burnout symptoms before anything else.

There are physical burnout symptoms that help you to know if you’re burned out and can look like:

• Weight gain or weight loss
• Changes in appetite
• Eating more salty or sugary foods
• Missing meals completely
• Increased stress eating
• Frequent headaches or muscle tension
• Fatigue and low energy
• Sleep disruption or insomnia
• Feeling exhausted even after a full night’s sleep

These symptoms disrupt your physical body because it is no longer getting the proper rest, nutrition, and recovery it needs to function well.

Emotional Burnout Symptoms

Emotional burnout symptoms can also help you to know if you’re burned out too- these happen more internally. For example, you may find yourself feeling:

• More frustrated or irritable
• Cynical or pessimistic
• Emotionally numb
• Unmotivated or detached
• More sensitive than usual
• Out of character
• Withdrawn from people you love
• Disconnected from activities you once enjoyed

You may even begin questioning your role at work or at home and wonder, “Does what I’m doing even matter?” Many people experiencing emotional burnout symptoms describe feeling like they have “lost themselves” somewhere along the way.

Why High-Achievers Burn Out Faster

High-achievers often burn out faster because they are used to pushing through discomfort and prioritizing productivity over rest. They are frequently the people others rely on — the dependable employee, the caregiver, the parent, the leader, or the helper.

The problem is that chronic stress does not always feel dangerous in the moment. In fact, high-achievers are often rewarded for overextending themselves. They may receive praise for being productive, reliable, or self-sacrificing while silently running on empty internally.

Over time, constantly functioning in “go mode” can leave very little room for emotional recovery, boundaries, or self-care. The body eventually responds with physical and emotional exhaustion because human beings were never designed to withstand chronic stress indefinitely.

Burnout vs Depression: What’s the Difference?

If you’re not careful, burnout can look a whole lot like depression. Think about it — shifts in weight, withdrawal, loss of interest in things you used to enjoy, sleep disturbances, sadness, and hopelessness about the future can all overlap.

However, burnout is generally connected to an external stressor. There is usually a specific situation, role, or prolonged life demand contributing to the exhaustion. Burnout is often situational.

Depression, on the other hand, is a clinical mental health condition. A person can experience depression regardless of what is happening externally. Clinical depression is also often more persistent and long-term, rather than tied primarily to one stressful circumstance. That said, prolonged burnout can absolutely impact mental health and may eventually contribute to anxiety or depression if left unaddressed.

How Counseling Can Help Decrease Burnout

Counseling can help you better understand the difference between a mental health condition and long-term exposure to stress. Either way, coping skills and learning mental strategies to regulate stress can be incredibly helpful.

There are times when our situation cannot change, but our mindset can. For example, if you are caring for an elderly or aging parent, this can come with significant long-term stress. The reality is that the situation itself may not change quickly, and there may be very little control over your loved one’s condition. However, there are internal emotional and mindset shifts that can help you care for yourself while continuing to show up for your family in healthy ways. That’s where counseling comes in.

The truth is that we were never expected or created to withstand chronic stress forever. It is unhealthy for our minds and bodies. But when you are in the middle of burnout, it can be hard to know how to get out of it. Reaching out for support, like working with someone at La Luz Counseling in San Antonio, can help you better understand what you are experiencing and begin moving toward healing and restoration.

WRITTEN BY: KENYA GUERRA, LPC-Associate supervised by David Thompson, LPC-S Anxiety is a natural emotional response that can make you feel worried, tense, or restless about a possible future threat. Some people may not struggle with anxiety because they already have skills to manage it. If anxiety has been hard to manage lately, you are not alone. Many people look for ways to reduce anxiety quickly. Thankfully, there are strategies that can ease anxiety without clinical intervention.

Why the Body Holds Anxiety

Our nervous system has two parts, the sympathetic and parasympathetic systems, that work together to help keep us safe. Anxiety is connected to the sympathetic system, which activates our natural fight, flight, or freeze response when the brain identifies danger.

Our internal alarm system activates quickly to keep us safe. For instance, imagine you saw a bear. It would be dangerous to take a long time to decide whether to run away, protect yourself, or hide. This is why the sympathetic system acts quickly and automatically to prepare you to fight, run, or hide.

The parasympathetic system activates after the threat has passed. This system is often called “rest and digest” because it helps the body relax after stress. Both systems are important because we need to respond quickly to danger and then return to a calm state.

Sometimes the brain identifies danger when there is no real threat. For example, this can happen when giving a presentation or meeting new people. This is when anxiety shows up, and you may notice a tight chest, racing heart, or shortness of breath.

CBT Strategies That Change Anxious Thinking

Cognitive Behavioral Therapy (CBT) helps explain how thoughts, emotions, and behaviors are connected and how they affect how we feel. Below are a few CBT strategies for managing anxiety.

Thought identification:

This means noticing the thoughts you are having. This can be difficult, especially when emotions are strong. Your thoughts can give you clues about what you are telling yourself and how that may be affecting how you feel. For example, thinking “I can’t do this” before a presentation may increase anxiety.

Cognitive restructuring:

This means changing unhelpful thoughts into more balanced ones. For example, the thought “I can’t do this” may not be fully accurate or helpful and can make the situation feel harder than it is. A more balanced thought might be, “I have prepared for this.”

Grounding Exercises You Can Use Anywhere

When we feel anxious, we are often focused on future events that have not happened yet, especially things that feel uncertain or out of our control, which is why anxiety can feel uncomfortable. One way to reduce anxiety quickly is to bring your mind and body back to the present moment using grounding exercises. Grounding means focusing your attention on what is around you, which is why these exercises can be done anywhere.

5-4-3-2-1 sensory exercise:

In this exercise, you use your five senses to bring your attention back to the present moment. First, name five things you can see around you. Then find four things you can feel, like a soft blanket or a cool table. Next, name three things you can hear. Then two things you can smell, and finally one thing you can taste. Take your time and try to notice small details. You’ll notice that your mind becomes less focused on worries.

Deep breathing:

In this exercise, you use your breath to help your body relax. There are many types of breathing exercises, such as box breathing and belly (diaphragmatic) breathing.

In box breathing, imagine tracing a square with your finger. As you trace one side, inhale. As you trace the next side, exhale, and continue this pattern. In belly (diaphragmatic) breathing, you breathe in slowly through your nose and let your stomach rise, then exhale slowly through your mouth and let your stomach fall. With any breathing exercise, the goal is to go slowly, as each slow exhale helps your body relax.

These exercises do not need to take long, and with practice, they can become easier to use anywhere.

Why Nature Helps Reset Your Nervous System

Anxiety does not only respond to what you are thinking; it also responds to where you are. Spending time in nature has been shown to lower stress levels and reduce nervous system activation.

Take a moment to notice how your body feels after sitting outside for a few minutes compared to being indoors all day. This is not a coincidence. Nature offers a slower pace, where your attention can relax instead of staying on high alert. This is one of the more accessible ways to calm anxiety naturally. You can incorporate nature into your daily routine through short walks or by sitting outside for a few minutes.

When Anxiety May Need Therapy Support

If anxiety is getting in the way of your daily life, therapy may be helpful. You may notice you are not spending your days the way you would like because of worries about things like cooking or driving, making it harder to complete tasks. 

You might also notice other signs such as difficulty relaxing, feeling restless, or avoiding situations that cause worry. If these symptoms happen often, feel intense, or have been going on for several weeks or months, it may be time to seek support. 

While strategies like grounding, time in nature, and social support can help, they may not always be enough on their own. In these cases, therapy can provide additional support.

In therapy, you and your therapist work together to identify anxiety triggers and learn new skills to manage anxiety. At La Luz Counseling in San Antonio, licensed counselors use evidence-based treatments such as CBT to support you. Over time, many people notice they feel more in control of their thoughts, their body feels calmer, and daily tasks become easier to manage. If anxiety has been difficult to manage on your own, reach out to schedule a session with our team.

Click here to schedule a time to talk with one of our counselors.