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.

Hey there, San Antonio neighbors! Let’s chat about a hidden oasis in our 78230 area, just a hop away from Shavano Park—Phil Hardberger Park. This isn’t your average blog; we’re here to explore how this green haven can be your go-to spot for healing, especially when life throws some tough punches your way. So, grab your favorite beverage, settle in, and let’s uncover the therapeutic wonders of Phil Hardberger Park, blending nature vibes with a touch of wisdom for your journey to tranquility.

Phil Hardberger Park: Where Chill Meets Healing in 78230

Picture this: the city hum fades away, replaced by the gentle rustle of leaves, fresh air, and abundant sunlight. Phil Hardberger Park, nestled in the heart of our San Antonio community, is more than just a park—it’s like a big, green hug for your soul. And it’s just a few minutes from our La Luz Counseling home office! Want to know more about fun vibes in nature and sun, read more here.

Here’s why this spot is undeniably awesome:

• Nature Vibes for the Soul: Nature has a unique way of making you feel warm and fuzzy inside, doesn’t it? The park takes that natural therapy to the next level. Whether you’re strolling the trails or finding a serene spot, the surroundings are therapeutic for your mind. There are numerous forms of therapy we can incorporate into our daily lives, promoting health and bringing us closer to joy and healing.
• Breathing Space for Your Brain: Life can get chaotic, and sometimes, you just need a moment to catch your breath. Phil Hardberger Park offers the perfect chill zone—a personal pitstop away from the hustle, giving your brain the space it needs to hit the reset button.

“Be still and know that I am God; I will be exalted among the nations, I will be exalted in the earth.”

This verse brings comfort and reassurance, urging us to find peace in moments of chaos by acknowledging a higher power. It encourages trust in divine wisdom, even amidst challenges, advocating for a moment of stillness to reflect on this truth.

Connecting with Cool Peeps on the Healing Journey: Feeling like you’re navigating the healing journey solo? Fear not! Phil Hardberger Park naturally brings people together. A nod to a fellow walker or a shared smile on a bench—these little moments make a significant difference.

Conclusion:

As we wrap up our laid-back conversation about Phil Hardberger Park, remember: healing isn’t a sprint; it’s a marathon. Whether you seek a quiet moment, nature therapy, or a vibe that resonates with you, this park’s got it all. La Luz Counseling is here, cheering you on, saying, “Make Phil Hardberger Park your 78230 chill zone!” Take that first step, soak it in, and let the good vibes roll. Because it’s so close to our La Luz Counseling office, you could even hit up both locations in one day! You’ve got this. 🌿✨

So, you’ve decided to take a step towards counseling, and we’re right here with you. Starting this journey might feel like a new adventure, full of unknowns, but don’t worry – we’re here to shine some light on the path ahead.

You’re the Expert of Your Story

First things first, your story is yours. Yes, we’re the professionals but YOU are the expert. You know you’re story better than we do. We aren’t here to tell you what to do or how to do it. Picture us as your training partner on the track of life, standing by to offer support as you sprint through the challenges and curves ahead.

Taking the First Step

Starting counseling is like taking that first step towards a healthier you. You’re still going to be the same you, just a better version. It’s okay to feel a mix of emotions – that’s all part of the process. You don’t have to know exactly what to say, but start by making the call or sending a message. Tell the person on the other side “I’m interested in starting counseling as soon as you have an opening.” Your message doesn’t have to be long or formal. Just be you. Remember, every big change starts with a single step. 

Unexpected Positivity

Yes, counseling can involve deep emotions, but it’s not always so intense. Laughter, “aha” moments, a sense of relief, and even humor – they’re all part of the counseling too. You will be equipped with the tools for healing, and we’re here to walk with you as you uncover them.

Ready? Let’s walk this path – your path – and find the light you deserve.

Written By: Marquia Caldwell, LPC

Summer has arrived, and it’s time to prioritize taking care of yourself! With the sun shining bright and the heat turned up high, let’s embrace the season and jump into relaxation mode. Forget about the idea that taking care of yourself has to be boring or serious – this blog is all about making your summer fun and exciting! Get ready to have a great time while learning why it’s important to take care of yourself during this sunny season! Prepare to have a blast while discovering your unique self-care experience during this sunny season!

This article is part 2 of a 3 part series talking all about how you can let summer “luz” (spanish for “light”) shine into your life on a daily basis. I know the heat is tough out there but there are still ways to give your body some much needed love and take time in the great outdoors.

This article is part 2 of a 3 part series talking all about how you can let summer “luz” (spanish for “light”) shine into your life on a daily basis. 

1. Nature Palooza: Start getting ready to rock the great outdoors! There are serious benefits of embracing nature and seek out other outdoor adventures that will have you feeling grounded, inspired, and utterly alive. Although San Antonio can hit groundbreaking heat, you can still find some cool down slots when that sun is going down and the water is refreshing. Different rivers and lakes are nearby to help keep you cool!
2. Mindfulness Extravaganza: Summer is all about living in the moment! You can introduce yourself to mindfulness activities like mindful ice cream eating or barefoot strolls on the grass. It’s time to savor each activity and experience life with all your senses.
3. Chillaxation Celebration: Summer is the ultimate season for relaxation. Unplug from the digital chaos, encourage yourself to kick back and relax in style, and create your own mini oasis of peace and tranquility. Let’s trade the hustle for hammocks and the noise for naps!

Soak Up the Sun: Unleashing the Power of Summer Self-Care! Part 1

WRITTEN BY: MARQUIA CALDWELL, LPC

Summer is here, and it’s time to turn up the heat on self-care! As the sun beams down, let’s embrace the vibrant energy of this season and dive headfirst into relaxation and adventure. Forget the idea that self-care has to be serious and boring – this blog is all about infusing your summer with fun and a splash of joy. Get ready to make a splash with the importance of self-care during the sunny season!

This article is part 1 of a 3 part series talking all about how you can let summer “luz” (spanish for “light”) shine into your life on a daily basis. You don’t have to spend tons of dollars or spend extensive time on loving yourself. Here are a few fun ways to give your body some much needed love.

Revitalize Your Body

1. H2O Fiesta

It’s time to hydrate like it’s going out of style! Explore creative ways to quench your thirst and keep your body cool, from fruit-infused water concoctions to icy treats that will make you say, “Ahh, refreshing!” As we all know, water is what our body craves, needs, and flourishes with an adequate amount, but did you know that water plays a big part in our mental health? Oh yes it does! “Our brain needs water and nutrients to make the hormones that play a part in regulating our emotions and feelings.” (Tommy Williamson) So don’t forget to hydrate by drinking plenty of fluids and eating your favorite fruits and veggies (don’t forget these too have a lot of water that our bodies love). Treat yourself to these delicious hydration hacks and elevate your self-care routine to a whole new level of refreshment and vitality. Soak the below in drinking water for 15 minutes and enjoy!

• • Cucumber and mint
  • watermelon and basil
  • pineapple and coconut
  • lemon and lime
  • https://www.psychreg.org/impact-water-mental-health/

2. Sun-Kissed Skin SOS

Here are some tips and tricks for protecting and pampering your skin, from DIY natural sunscreens to luxurious skincare routines that will have you glowing like a summer goddess– or god! The sun is our natural healer, which tends to brighten not only our mood, but also is good for our physical well being. As we all know, sun kissed healthy skin is what most of us would love to have all year long, am I right?! But more than looking healthy, we can truly be kind to our bodies, by “supporting healthy bones, reducing inflammation, supporting our immune system, relieving pain, and much more!” Remember, your skin is your first line of protection against the weather and changing climate- take care of it!

• • https://wellnessmama.com/beauty/homemade-sunscreen/
  • https://thecoconutmama.com/coconut-oil-sunscreen/
  • https://dontwastethecrumbs.com/homemade-sunscreen/
  • https://www.medicalnewstoday.com/articles/benefits-of-sunlight#health-benefits

3. Tasty Summer Treats

Fuel your body with the flavors of the season! There is a bounty of summer veggies and fruit, dishing out delicious and nutritious recipes that will make your taste buds dance with joy. This doesn’t have to be stressful, or time consuming. See what you already have in your kitchen, garden, or neighbors garden, (but ask first!, hehe). You can also check out your local farmers market or grocery store. Think of something you get excited about making, your favorite foods, see how you can make it just a little healthier and colorful. You can also make it even more exciting by inviting a friend or family member to make it with you, or not, whatever floats your boat. The possibilities are endless. Remember, taking care of what is on the outside is just as important as what goes on the inside- enjoy some of these fun recipes!

• • https://www.tasteofhome.com/collection/healthy-summer-recipes/ 

We’d love to hear if you tried any of these sunny ways to relax and rehydrate. Leave us a comment!

Your child is starting counseling for the first time and there are tons of things you’re concerned about. You feel confused about your role in Your child’s counseling journey and want to be respectful, while also still informed. Let’s face it, you’ve known your child their whole life and now there are things outside of your control that seem to be hurting them. The idea of counseling can be scary because of the unknown factors. This blog will speak to some of those concerns and help your understanding of your child’s counseling journey.

You can be part of your child’s counseling journey.

Although you likely want to be part of every single moment of your child’s counseling appointments, it may not be beneficial. Depending on your child’s age your child’s counselor may recommend, suggest, or even discourage your participation in counseling sessions. The older the child, the less likely it is you’ll be recommended to stay in the therapy appointment. The younger the child is, the more likely it is for the parent to be present more of the time. Your child’s counselor may request to speak to you occassionally one to one. Sometimes it’s best to do check-ins at the start of session starts or towards the end- this is determined on how best to let the child to see what they share in counseling is still private. Sometimes teens grow frustrated and may begin to withdraw and hold information back from the counselor if he/she believes the counselor will tell their parents everything.

The parent has access to the child’s counselor.

Remember your child’s counselor is intended to support your child first and foremost. Obviously, the child is coming from a larger family system which means your child does not live alone. That being said, sometimes family members need support in how best to help the child get through their presenting problems. Your child’s counselor may recommend family counseling, parenting, counseling, or even marital counseling if your child’s counselor feels their issues may be part of a greater issue.

Your child’s counselor is not the best person for legal problems.

Well, it may seem obvious in child, custody and legal situations in the home, divorce, and city arrangements, for your child’s counselor. This is not always right from London. I love Luz Counseling. Remember the child has little to do with the parents marriage or come on marital status or divorce. We encourage parents and adults to leave the kids out of it unless they can. We understand their times this is not possible. We encouraged child custody evaluator‘s or other Legal professionals to aid in legal processes. Your child counselor specializes in mental and emotional issues. Not legal ones.

Your child is entitled to some level of privacy.

Remember, all clients have a right to privacy and confidentiality- this includes your child. Ultimately, your child does not have 100% confidentiality because they are a child. You are your child’s guardian so in this case you have rights too. You have the right to know what happens in counseling appointments and can request access to your child’s record at any time. Keep in mind, this means both parents or both guardians. If you and your child’s other biological parent are not together, this may not be a factor. Both guardians, regardless of the parents marital state have full access to the child’s record. Unless of course there is a legal court order disallowing one parent/guardian access and rights to the child and/or their mental or pscyhological health.

We encourage every child to exercise some level of privacy and confidentiality. However, a child’s parents have the right to also exercise certain rights. This includes knowing how to contact your child counselor, hours of availability, and certain access into the child’s clinical record. how a pair of conduct himself in and around the therapy process cannot even tell us a lot of the dynamic with the family and child presenting issue. A counselor is part of your child’s team. If you were a part of your chance to come out that means your counselors part of your team. We all want what’s best for your child.