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9/3/2024

Understanding Mental Health and Why is it so important?

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In an age where physical health often takes center stage, mental health is a crucial yet frequently overlooked aspect of our overall well-being. Understanding why mental health is essential involves recognizing how it impacts various facets of our lives and why it deserves more attention. This blog post delves into the importance of mental health, exploring its impact on individual and societal levels, and why prioritizing mental well-being is vital for a healthier, more balanced life.
Whether you have been in counseling for years or have never sought out therapy because you felt like that is what friends are for, mental health is an important aspect for us all. We as humans develop in different milestones throughout our lifetime. Mental health employs the development, repair and improvement of psychological, emotional, and social well-being.

So, what is mental health?   Mental health is defined as the psychological, emotional and social well-being.  In short, it is how we think, feel, and act within the world we live. It’s how we think about ourselves and others. The ways in which emotions show up as a response to events good, bad and in between. It impacts how we interact with our children, parents, colleagues, peers, friends and bosses.
Contrary to some misconceptions, mental health isn’t merely the absence of mental illness; it’s about flourishing in all areas of life, regardless of the presence or absence of mental health conditions.  Mental health is not something that is siloed into its own little echo chamber. It works in conjunction with the body. If you are not feeling well, you might note your mood is off, cranky or irritable. If your nutrition is off or sleep is disrupted it can impact how to feel or function with others. Vice versa, your mental well-being can interrupt how to process events, complete tasks or relate socially with others.

Emotional Well-being- So emotions, we all have them.  Emotions are also known as feelings, are like a thermometer. They give us a gauge of how you are doing. Emotions are neutral and are meant to be a guide, a signal of sorts to determine how someone feels about circumstances. Did you know emotions also can be an indicator of physical maladies too? It’s true. If you don’t have enough vitamin d you can feel low energy and generally malaise and depressed.  But keep in mind emotions can be a response to life disruptions or achievements- from trauma, stress, death of a loved one, graduating school, passing a licensing exam, buying your first house, finding the love of your life, running a race or more.

​Psychological well-being- for some people they manage mental illness in addition to everyday stressors. Psychological well-being does not have to mean you have a mental illness however it is building the mental fortitude and resiliency to handle the blows from life.  Finding ways to cope, problem solve and manage stress can lead to improved mental clarity and emotional stability.
 
The benefits of mental health through mental wellness includes:

1. Emotional Stability and Resilience
Mental health is foundational to emotional wellness. Life will come with hardship and challenges. People with good mental health are better equipped to handle stress, adapt to change, and overcome challenges. They experience fewer mood swings and are generally more resilient in the face of adversity. This resilience isn’t just about surviving tough times but thriving despite them, making mental health crucial for long-term emotional well-being.
 
2. Relationships and Social Interaction
Healthy mental functioning is key to maintaining healthy relationships. Emotional intelligence, which is closely linked to mental health, helps individuals navigate complex social interactions, empathize with others, and build strong, supportive relationships. Conversely, poor mental health can lead to strained relationships, misunderstandings, and social isolation, impacting overall life satisfaction.

3. Productivity and Achievement
Mental health significantly influences productivity and performance in both personal and professional spheres. A stable mental state enhances concentration, decision-making, and problem-solving abilities, leading to greater achievements and job satisfaction. On the other hand, mental health issues can impair cognitive functions, leading to decreased productivity and potentially affecting career advancement and personal goals.

4. Physical Health Connections
Mental and physical health are intricately connected. Chronic stress and mental health issues can contribute to physical ailments such as cardiovascular disease, obesity, and a weakened immune system. Conversely, good mental health supports healthier lifestyle choices, including proper nutrition, exercise, and sleep, which are critical for maintaining physical health.
 
The Societal Importance of Mental Health
Mental wellness doesn’t just begin and end with the individual. Our mental health has a far reaching grasp into our society through our economy, community, family of origin, friendships and workplaces. There are 3 major areas to consider when you consider the importance of mental health.  Keep these in mind as you consider how we support those around us, including your own mental health.

1. Economic Impact
Mental health issues have significant economic repercussions. According to the World Health Organization, depression and anxiety alone cost the global economy nearly $1 trillion annually due to lost productivity. Investing in mental health services and support can reduce these economic burdens by improving workplace productivity and decreasing absenteeism. Investing in your own mental well-being can also improve your own work engagement and productivity. Ignoring the signs can put you at risk for being put on performance plans, loss of income, time away from work or ultimate losing a career you love because you neglected your own mental well-being.
 
2. Social Well-being
Mental health also plays a crucial role in social cohesion. Communities with a high prevalence of mental health issues often experience greater social challenges, including higher crime rates, poverty, and reduced quality of life. Promoting mental health can lead to stronger, more resilient communities with better social outcomes. Mental health in communities is absolutely vital as it teaches others how to manage their own emotions, process the challenges of life and finding new ways to overcome life’s struggles.  Think about how many incidences of road rage or community violence events can be prevented just by people managing their mental health. This also means mental health needs to be more accessible. At Transform & Renew Counseling we try to do just that by offering counseling through your insurance, sliding scale and low cost options.
 
3. Reducing Stigma
Addressing mental health helps combat the stigma associated with mental illness. Stigma often prevents individuals from seeking help, exacerbating their conditions and contributing to a cycle of suffering. By fostering open conversations and education about mental health, society can reduce stigma and encourage those in need to seek support without fear of judgment. Often, we see a significant amount of stigma in BIPOC communities as it is seen as a weakness or a betrayal to the family first mentality. If more families talked about their own anxiety, depression or other mental health struggles they actually would grow stronger together and reduce the negative impact it has on their own culture.
 
The Benefits of Prioritizing Mental Health
 
1. Enhanced Quality of Life
Prioritizing mental health can lead to a more fulfilling and enjoyable life. Individuals who actively work on their mental well-being often experience greater life satisfaction, a more positive outlook, and improved emotional stability. This enhanced quality of life can lead to greater happiness and overall life fulfillment. Being able to challenge, refocus and reframe our thinking can drastically change how we see the world. It helps correct the negative thinking and core beliefs that were maladaptively created in our life.
 
2. Prevention of Mental Illness
Focusing on mental health proactively can prevent the onset or worsening of mental illnesses. Engaging in regular self-care, seeking therapy, and building supportive networks can help manage stress and address potential issues before they escalate into more severe conditions. Prevention can and should include eating healthy nutritious food, regularly eating, good sleep, healthy movement (walking, dancing, playing sports, gym time and more), having time for self, doing personal enjoyment activities or hobbies. Connecting with your spiritual needs, physical needs and mental needs provide balance.
 
3. Improved Relationships
When mental health is prioritized, relationships often improve. Healthy individuals are better able to communicate, empathize, and maintain balanced connections, leading to more meaningful and supportive relationships. Through mental health and counseling you can establish healthy boundaries and learn and build healthy communication skills. Learning how to fight fairly and not stonewall our loved ones can go a long way. We are designed for connection.
 
4. Increased Resilience
Investing in mental health builds resilience, enabling individuals to cope with life’s challenges more effectively. This resilience is crucial for navigating life’s ups and downs and bouncing back from setbacks with a positive attitude. Resiliency can be learned from our past experiences and learning how to cope when life throws those curveballs.
 
Strategies for Enhancing Mental Health
If you are wanting to enhance your mental health, it’s time to start a plan now. Here are some helpful pieces to get started with to increase your mental health.
 
1. Self-Care
Engaging in regular self-care activities—such as exercise, meditation, and hobbies—can significantly boost mental health. Self-care practices help reduce stress, improve mood, and enhance overall well-being. Self-care isn’t all bath bombs, candles and mood music either. Sometimes it looks like scheduling doctor’s appointments, changing our eating habits, engaging in positive movement, engaging in spiritual and faith practices, and more.
 
2. Seeking Professional Help
Professional support, such as therapy or counseling, is vital for managing mental health issues. Therapists can provide strategies and tools for coping with various mental health challenges and offer a safe space for individuals to discuss their concerns. One way to start counseling is to look for a provider who is within your insurance network. Other ways are to find low cost options by seeing students in training or associate level counselors who are gaining their license experience.
If you are ready to get started, you can call Transform & Renew Counseling at (210) 201-4578.
 
3. Building Supportive Relationships
Cultivating a network of supportive friends and family can provide emotional support and reduce feelings of isolation. Healthy relationships are essential for mental well-being and can offer comfort during difficult times. Supportive relationships really do make a difference. If you are stuck in bad friendships, new to an area or do not know anyone yet. It’s never too late to find friends or relationships that are supportive. One way to do this is through meeting people in groups doing things you love. So whether it is a photography group taking nature pictures, hiking on local trails, a running group, a board game group or a language club, you can find friends and connections. A great resource to use is meetup.com. Other ways people find community is joining a local church or other faith group.  You can also look for community events like yoga in the park or a nature walk with dogs and find awesome people to connect with.
 
4. Educating Yourself
Understanding mental health and its various aspects can empower individuals to recognize signs of mental health issues, seek appropriate help, and support others who may be struggling. Education is key to reducing stigma and fostering a more supportive environment for mental well-being. Understanding what you are facing is helpful and good to know when you might be struggling or doing really well. However, there is no miracle drug or quick fix, mental health requires regular work and maintenance. It is all about a well-rounded and grounded life.

Conclusion
Mental health is a cornerstone of overall well-being, influencing every aspect of our lives—from our emotional stability and relationships to our productivity and physical health. Recognizing the importance of mental health and actively working to maintain and improve it can lead to a more balanced, fulfilling, and resilient life. By prioritizing mental health, we not only enhance our own lives but also contribute to the betterment of our communities and society as a whole. As we continue to navigate the complexities of modern life, let us remember that mental health is not a luxury but a fundamental aspect of living well. Are you ready to live well? Truly transform and renewed?
Then let’s get you started! Let’s get you scheduled for your first appointment today!
 
 
 
 
 
 

Author: Dr. Aimee Rhodes, LPC-S

Doctorate in Education, Global Training and Development and LPC-S is a cofounder of Transform & Renew, PLLC. She specializes in mood disorders, relationship trauma, and grief issues. 

5/3/2024

Navigating Trauma: A Compass and Light for Healing in San Antonio

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​Introduction: Embracing Hope Amidst Trauma
In the wake of trauma, the road to healing may seem daunting, obscured by the shadows of pain and despair. This can be disorienting and often leave you feeling disjointed or disconnected from yourself or those around you. Not knowing where to start can be overwhelming. We believe that you have the ability to overcome, build resilience and be stronger for the future ahead. At Transform & Renew Counselors in San Antonio, Texas, we stand ready to walk alongside you on your journey towards healing. Through compassionate support and evidence-based therapies, we offer a beacon of hope amidst the darkness, guiding you towards renewal and transformation.

Understanding Trauma: Signs and Symptoms
Trauma can manifest in a myriad of ways, leaving a profound impact on both the mind and body. From intrusive memories and flashbacks to feelings of numbness and disconnection, the symptoms of trauma can be overwhelming, often leaving individuals feeling trapped in a cycle of pain and distress. Yet, it's important to remember that healing is possible, and that you are not alone in your journey. 

Types of Trauma Therapy: Nurturing Healing from Within
In the realm of trauma therapy, there exists a wealth of approaches aimed at addressing the unique needs of each individual. From Cognitive Behavioral Therapy (CBT) , Cognitive Processing Therapy, Emotional Freedom to Eye Movement Desensitization and Reprocessing (EMDR), therapists draw upon a diverse array of techniques to support healing and recovery. Through these evidence-based practices, individuals are empowered to process their experiences, challenge negative thought patterns, and cultivate resilience in the face of adversity. YOu will learn new ways to cope from building grounding tools, body centered movements, and additional behavioral strategies.

Benefits of Therapy: Finding Light in the Darkness
The benefits of trauma therapy extend far beyond the confines of the therapist's office, permeating every aspect of one's life. Through the therapeutic process, individuals find solace in sharing their experiences, knowing they are met with empathy and understanding. As they begin to explore their trauma in a safe and supportive environment, they discover newfound strength and resilience, paving the way towards a brighter, more hopeful future. Our counselors are trained and equipped to help you share your trauma story and better understanding what happened to you and take away any perceived shame or guilt. Because it is about what happened to you not what is wrong with you.

Supporting Acute and Complex Trauma: A Compassionate Approach
Whether you're grappling with acute trauma stemming from a recent event or navigating the complexities of long-standing wounds, our counselors are here to provide unwavering support every step of the way. With a deep understanding of trauma-informed care, we create a safe and nurturing space where you can begin to reclaim your sense of self and find freedom from the grip of trauma. Through gentle guidance and unconditional support, we empower you to navigate the complexities of your journey with grace and resilience.
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Transform & Renew Counselors: Guiding You Towards Healing
At Transform & Renew Counselors, we believe in the transformative power of healing and renewal. With a compassionate heart and a steadfast commitment to your well-being, we stand ready to support you in your journey towards healing. If you're ready to take the first step towards reclaiming your life from the shadows of trauma, we invite you to schedule a therapy session with us today. Your journey towards healing starts here, and we'll be with you every step of the way.

CALL TODAY

5/2/2024

Unlocking a Happier and Brighter Tomorrow: The Power of Depression Therapy in San Antonio

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Are you struggling with depression and seeking a happier tomorrow? Look no further, because depression therapy with Transform & Renew in San Antonio is here to help. With its powerful techniques and compassionate professionals, this therapy office offers a guiding light in the darkest of times. Depression is a complex and debilitating condition that affects millions of people worldwide. It robs individuals of their joy and leaves them feeling isolated and hopeless. However, with the right therapy and support system, a brighter future is within reach. In San Antonio, you will find a range of therapy options tailored to address your specific needs. From cognitive-behavioral therapy to medication management, these treatments are designed to provide relief and support your journey towards healing. This article will delve into the power of depression therapy in San Antonio, exploring the various techniques and resources available to those in need. By seeking professional help, you can unlock the path to a happier tomorrow and regain control of your life. Don't let depression hold you back any longer; take the first step towards a brighter future today.

Understanding depression: Symptoms and prevalence
It is important to remember that depression is a serious mental health condition that requires treatment and support. Seeking professional help can not only benefit the person with depression but can also help to improve the quality of life for those around them. You can also join a support group yourself to learn more about how to best support your friends or family members dealing with depression.
 
Depression is a medical condition that negatively affects the way you feel, act, and think. Depression can have a significant impact on your daily life in many ways. Some common effects of depression can include: 

  1. Loss of interest in activities: Depression can cause you to lose interest in things you used to enjoy. This can include several things, such as hobbies, socializing, or even daily tasks like cooking or cleaning.Decreased energy and motivation: Depression can cause you to feel fatigued and lacking in energy, making it difficult to complete tasks or even get out of bed. This can often come with feelings of guilt, persistent sadness, and low mood.
  2. Difficulty sleeping or oversleeping: Depression can disrupt your sleep patterns, leading to insomnia or oversleeping. Both oversleeping and insomnia can have negative effects on our mental health. Oversleeping can cause feelings of fatigue, making it difficult to complete tasks. This can also disrupt our body’s natural sleep-wake cycle, making it more difficult to fall asleep at night. Insomnia can also lead to feelings of frustration, and sleepiness during the day, which can contribute to feelings of depression.
  3. Appetite changes: Appetite changes are a common symptom of depression, and can manifest in different ways for different people. This often results in overeating or under-eating. For example, depression can cause changes in the levels of certain hormones, which can lead to the craving for certain types of food.
  4. Difficulty concentrating: While this is a common symptom of depression, it can feel incredibly frustrating. Difficulty concentrating can be caused by a lack of interest in activities, feelings of fatigue, and low mood. Depression can make it difficult to concentrate or make decisions, leading to problems at work or in school. This can lead to feelings of frustration, anxiety, and self-doubt.
  5. Feelings of worthlessness or guilt: When you’re faced with symptoms of depression, it can feel like a blow to your self-esteem. Depression can cause you to feel inadequate or worthless, leading to feelings of guilt and self-doubt. Negative thoughts and beliefs about oneself can become reinforced by symptoms of depression, creating a vicious cycle of negative self-talk and low mood.
  6. Social withdrawal: Depression can make it difficult to interact with others, leading to isolation and loneliness, which can further exacerbate symptoms of depression. Depression can also affect the way people perceive social interactions, leading them to perceive social situations more negatively. Social anxiety is often a common co-occurring condition with depression, which further contributes to social withdrawal.
  7. Physical symptoms: Depression is more than a physical symptom and can also have physical symptoms. People diagnosed with depression can experience physical symptoms such as headaches, backaches, or other types of body pain. Depression can also cause gastrointestinal symptoms such as stomach pain, bloating, and constipation. Lastly, depression can affect sexual desire and performance, leading to a decreased sex drive. It’s also important to note that physical symptoms may be caused by other underlying medical conditions, so it’s important to check in with your doctor to rule out any other potential causes.
Absolutely, creating an engaging and hopeful blog post about depression therapy sounds like a valuable endeavor. Here's a draft to get started:

The Therapeutic Compass: Nurturing Hope Amidst Darkness

At the heart of depression therapy lies a profound understanding: that every individual's journey is unique, and their path to healing must be as well. Counselors serve as compassionate guides, lighting the way forward while honoring the client's needs and direction. Whether through Cognitive Behavioral Therapy (CBT), Trauma-informed care, or holistic and integrative strategies, the focus remains steadfast: empowering the individual to reclaim their sense of agency and rediscover the joys in their life.
Unveiling the Benefits of Therapy: A Journey of Transformation
Within the safe space of therapy, individuals find solace in sharing their struggles, knowing they are met with empathy and understanding. Herein lies one of the greatest benefits of therapy: the opportunity for authentic connection, free from judgment or stigma. Through this connection, healing begins to unfold, as individuals learn to navigate their emotions, challenge negative thought patterns, and cultivate resilience in the face of adversity.
CBT: Rewiring the Mind for Resilience
Central to many therapeutic approaches is Cognitive Behavioral Therapy (CBT), a powerful tool for reshaping the way we perceive and respond to the world around us. By identifying and challenging negative thought patterns, individuals learn to break free from the grip of depression and cultivate a more balanced perspective. Through consistent practice and guidance from their counselor, they begin to reclaim their inner strength and forge a path towards lasting change.


Trauma-informed Care: Healing the Wounds of the Past

For many individuals, the roots of depression may lie in past trauma, casting a long shadow over their present-day experiences. In the realm of trauma-informed care, counselors approach therapy with a deep understanding of the impact trauma can have on both the mind and body. Through gentle exploration and validation of their experiences, individuals find healing in the midst of pain, gradually reclaiming a sense of safety and empowerment.
Holistic and Integrative Strategies: Nourishing the Mind, Body, and Spirit
In the pursuit of holistic healing, therapy extends beyond the confines of the therapist's office, encompassing the entirety of one's being – mind, body, and spirit. From mindfulness practices to nutritional guidance, individuals are invited to explore a myriad of strategies aimed at nourishing their overall well-being. Through this integrative approach, they discover new avenues for self-care and resilience, paving the way towards a more vibrant and fulfilling life.
Empowering the Journey: Walking Alongside You Towards Healing
In the realm of depression therapy, the journey towards healing is not one traveled alone, but rather in the company of compassionate counselors who walk alongside you every step of the way. Together, counselor and client forge a path towards a brighter future, where hope reigns supreme and the possibilities for growth are endless.
Closing Thoughts: Embracing the Light of Hope
In the midst of depression's darkness, therapy offers a glimmer of hope – a guiding light that illuminates the path towards healing and wholeness. Through the transformative power of connection, compassion, and self-discovery, individuals find the strength to navigate life's challenges with resilience and grace. So, if you find yourself lost in the shadows, remember this: the journey towards healing begins with a single step, and hope is always within reach.

Therapy starts now! Call today

4/26/2024

The Scariest Day of the Week: Sunday —Because Monday is Coming. How to Combat The Sunday Blues.

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I think I have the Sunday Blues or Scaries... What is it?
The Sunday Blues is a phenomenon where individuals feel downcast, irritable, dreadful and general unhappiness about the upcoming work week. The weekend never feels long enough and when Sunday rolls around, most people start thinking “oh my gosh, I can’t believe tomorrow is already Monday and I have to do it all over again”. These thoughts and emotions are what we causally call “Sunday Blues”.
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Sunday blues is not a diagnosable condition in and of itself but this doesn’t mean that this isn’t a very real thing that people experience; just because this isn’t its own disorder should not discredit the validity of the people who say they struggle with it. Symptoms and feelings that are consistent with Sunday blues can be attributed to other diagnosable disorders, such as an “adjustment disorder” and that comes with either “anxious, depressed, or mixed anxious and depressed” mood.

An Adjustment Disorder is something that we diagnose an individual with when they have experienced any major change in the last 6 months, but doesn’t meet the full criteria for depression or anxiety. For example, I think we can all relate to being anxious and nervous before starting a new job; a new job is certainly an adjustment and can cause feelings of anxiety. Another example could be losing your job, one might feel depression-like symptoms after such an event, but not truly be depressed. These situations are classically “adjustment disorder” worthy. 
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    So all of that said, what about the people who have been in their jobs for more than 6 months but still have these feelings?

Absolutely valid. I would want to look at the other things going on in that individual’s life, is their family member ill, did they just get a new dog, is their marriage going through a rough patch? In each of those examples, there are different reasons and motivations for a person to not want to go to work, like being emotionally exhausted from caring for someone or trying to fix your marriage, or maybe they just love their new puppy so much they can’t bear to leave them home alone. Whatever the reason may be, my point is that there may be additional factors that contribute to Sunday Blues and it could be considered an Adjustment Disorder. 
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How many people experience this? I feel a bit alone in this.


Roughly 80% of Americans say they have experienced Sunday Blues at some point in their life, but a staggering 90% of those people are either Gen Z or a millennial, according to a LinkedIn survey.

How do I overcome this? It's really getting in my way.


If this sounds like something you’ve experienced, evaluate your self care. Self care is anything you do for yourself that contributes to you feeling better. It might be easier to think of ourselves as though we have a tank, and in this tank is all of the energy we have to deal with life and the stresses that come with it. Throughout each day we experience things that drain our tank; if we don’t do things to counteract that draining, the tank will quickly become depleted and you’re left feeling irritable, overwhelmed, exhausted, just not in a good mood, and like you can’t handle anything else. So self-care is anything that helps fill that tank back up, and that looks different for everyone! Self-care could be getting a workout in, meditating, eating right, taking a bath with all the bubbles and bath salts, praying, reading a book, etc. It’s the epitome of “treat yourself”, but it doesn’t require all the money.

 When people properly and frequently engage in self-care, they are much less likely to report experiencing the negative feelings that I just mentioned and they feel like their stress has been reduced (even if the stressful things haven’t gone away). In a national survey, 64% of Americans actually reported self care as helping them enhance self-confidence, 67% said it helped them increase productivity, and 71% reported increased happiness. From a physical health perspective, self-care also reduces heart disease, stroke and cancer. So, if you get one big takeaway from this, let it be to engage in self-care!

Another way to help the Sunday Blues go away is cognitive reframing, and this is a clinical way of saying “view it from an alternative perception”. Kind of like “view the cup as half full and as not half empty”. Now obviously there's a lot more that goes into cognitive reframing than just positive thinking, and a mental health professional can really help with this. But if you’re wanting to tackle this on your own, try to change the way you think about Sundays. Maybe make Sunday’s your day, make it to where it’s something you look forward to all week: make plans with friends, binge that show you’ve been putting off, spend time with family, do whatever you need so that you can look forward to it. 

If that still doesn’t do it for you, I encourage you to take some time and reflect on what you’re actually on edge about. Ask yourself, “why am I feeling this way? What am I dreading about Monday/this week?” If you can narrow it down, you can start to make a plan for how you want to handle that situation. Feeling equipped to handle the week, and not just the tasks that you’re required to complete at work or school, can really help reduce, or even almost eliminate, the anxiety you might feel about it.
If all else fails, seek the care of a mental health professional. Everyone goes through stages in life where it just gets hard to manage on your own, and there doesn’t need to be any shame in that. If you start to think that you could be in that season of life, reach out for help. 

Still need help? Contact us on our home page at 210-201-4578

(2021, January 14). Vagaro survey finds three-quarters of Americans believe Self-Care activities provide stress relief. Vargo. https://www.vagaro.com/news/press-release/survey-finds-three-quarters-of-americans-believe-self-care-activities-provide-stress-relief 

Kendra Smith, NCC, LPC Associate

Kendra see's clients in person and virtual in San Antonio TX. Kendra enjoys her dogs and marvel comics. She's supervised by Elizabeth Oldham, LPC-S

4/25/2024

Rest to Reset: Overcoming the Should, Could, Would Guilt and Learning How to Play Again.

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A male and female couple playing tug of war in a local park on a sunny day.
​It is incredibly difficult to pause our busy lives to rest. Our modern culture is all about pressing in, hustling, and being active, and what we should do, could do or would do.  We have no time, no room for breath and we are all utterly exhausted. Is that your story?

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   For many of us we have lost sight of how to rest our bodies and to reset. We are inclined to guilt and shame ourselves if others do not. Many of our life’s seasons are filled to the brim and we no longer stop long enough to smell the flowers bloom or listen to the rain fall. Many cultures outside of the American culture integrate a day of rest and worship. We can see those who are of different faiths Take a whole day off from working and striving. The Jewish culture celebrates Shabbos, The Christian culture utilizes the Sabbath, The Muslim culture does a day of communal prayer Jumu'ah. Many other cultures incorporate rest into their daily rituals such as siestas, Daily unplugging from social media and technology, power naps, or quiet time.

         We can learn a lot from the historical beliefs about rest and its importance for our health, resetting, and focusing on things that matter. But you may be asking yourself, How can I rest? I have so much to do! While that may be true, Think about what things would have to be in place for you to truly take a day off? How could taking a day off allow for you to slow down, be intentional and regroup before rejoining the rest of the world?
 
Benefits of Rest:
  1. Energy- When we rest, energy can be restored to its full potential. While momentum and exercise create energy, there is a lot of value in a nap, a good night’s sleep or slow meaningful movement.
  2. Healing- Rest can allow our bodies to heal themselves. If you think from the perspective of exercise, Rest days are necessary for muscles to rebuild. And one of the best muscles that needs rest, Your Brain! So much healing can happen when you get good sleep.
  3. Manage Stress- Slowing down enough to rest and recharge, gives your brain a chance to process through stressors. ‘Whatever you resists persists’...
  4. Rest to Digest- Good for your digestion. If you are eating slower and mindfully your body has time to process the food, send you the cues that you are full and more likely to digest your food versus when you are running and eating nonstop. This creates an upset for your stomach leading to indigestion.
 
So, if you are tired and exhausted from stress but have been avoiding instead of dealing with it... Slow down and rest so that it doesn’t persist.
 
Rest can come in many different forms. It could mean sleeping or napping. It also could be taking slow mindful walks, stretching, listening to calming music, reading a book, practicing mindful breathing exercises.
 
Rest can also be play. We all work very hard in our lives and often forget play is important. We typically associate play with childhood and children running on the playground at schools or a Saturday afternoon at the park on the jungle gym. While it is important for children to play and it enhances their learning, It also benefits adults as well. Play allows us to adapt to different social and ecological demands in our lifespan (Leeuwen & Westwood, 2008). If you think about how in your 20s going to a concert or club to go dancing stave off stress, you can see the importance of play in early adulthood. Think about play in adults in their 30s and 40s, this allows them to adapt to enjoy their children growing and building their sense of self but also for the adult to increase self-confidence. It allows also for exploration for adults who do not have children but need connection. Play is utmost important for older adults who are retired and no longer working. Their sense of self may be lacking especially since their 40 hour weeks are no longer filled by work. This allows for choice, autonomy, and outright fun!
 
Play can be defined as creativity, curiosity, pleasure, sense of humor and spontaneity. If you’re doing something with these ideas in mind you are on the right path for play and rest.  Play for adults could be anything from exercise, playing sports, hiking, camping, playing board games with friends of family. Play can also include things like trying to cook or bake a new recipe, learning to garden, playing with a pet, or sharing jokes with one another. Lubbers et al. (2023) Indicated that play promoted healthy engagement and relationships. Which ultimately lead to improved mental health.  Its ability to strengthen our ability to thrive, make meaning and build connections is something we all need in our modern world.
 
So if you have a lack of play in your life, Let’s look at 2 things you can do to stir creativity:
 
  1. Journal and reflect on activities you once enjoyed. What things have you not done in awhile that you have the ability or access to do this week. Find one activity to do and schedule a date with yourself, your friends or family and do the activity. Play is beneficial even when we do it with others. It means are social needs way better than watching a tv show.
  2. If you are all out of ideas or have forgotten what things could be fun. Google a list of hobbies or interests. Skim through the list and writing down the ones that stand out to you most. Some activities you may have to play for such as skiing or white water rafting, but you could easily go for a hike on a trail near you or play sand volleyball at a nearby park.
 
Whatever you choose to change it up from time to time. This will also allow for spontaneity and lessen boredom.  So, this week schedule one time to go do something for play and rest and encourage others to do the same. Your mental health counts on it.
 
 Still need help? Call us or Contact us on our contact page.
 
 
Lubbers, K., Cadwallader, J., Lin, Q., Clifford, C., & Frazier, L. D. (2023). Adult play and playfulness: A qualitative exploration of its meanings and importance. The Journal of Play in Adulthood, 5(2).
 
Van Leeuwen, L., & Westwood, D. (2008). Adult play, psychology and design. Digital Creativity, 19(3), 153-161.

Aimee Rhodes, Ed.D., LPC-S

Aimee is a cofounder and owner of Transform & Renew, PLLC. She enjoys working in her garden, taking hikes and enjoying playing board games with friends and family.

10/31/2023

When The World Comes Knocking at Your Door: How to support your child in an stressful and fast paced world.

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The world has become a much smaller place using social media. News that once took days or weeks to
travel the globe now only takes minutes. This can be a benefit to some, but when it comes to protecting
children from the reality of the situation overseas it can be a challenging task.

Having the news at one’s fingertips can have a tremendous effect on children no matter the age. So how
can parents alleviate fears? The simple answer is to be honest, keeping the age of the child in mind.
Discussing Sun Tzu’s, The Art of War, will not be helpful when talking to your six-year-old.

Children pick up cues by watching the adults in their lives. Your reactions can help guide and ease fears
from the barrage of pictures and the recounts of those who are living through this devastation. If you
remain calm, then your children too will remain calm. Remember the adage; monkey see, monkey do.
The first step is to monitor how much information the child is exposed to, through tv, social media or
conversations. Just because children never hear their parents say, “clean up your room” does not mean
they are not listening.

If you are waiting for your child to come to you with questions…good luck. Address that elephant in the
room, ask them what they have seen or heard. Fears can make imaginations run wild. Validate their
feelings because what is happening is scary. You can also be honest about your own fears as well.

Use terms that your child can understand. What is the point in having a conversation about war if you
are taking vocabulary out of the NATO handbook? Children understand words like hurt, sad, and angry.
Do not forget the older children in the household as well. They too have fears about the climate of the
world. Teenagers may not wake you up in the middle of the night with tales of the boogey man under
their bed, but their anxiety is just as real.

Addressing a teen’s fear may require a little more visualization. Take the time to sit down and watch a
newscast with them and answer questions. Honesty is still the best policy, if you do not know the
answer to a question, now is not the time to get creative. Your teen will respect that and you even
more, and together you can do some investigating to find out the answer.

Having an open dialogue with your children now can create a better relationship in the future. If they
see how you react to their feelings and are honest with your own feelings it will make it easier for them
to be open with you later in life. Communication is an important skill to teach your child that will benefit
them for years to come.

This can also be a time to help create a life lesson with your children. An act of service can help your
child not feel so helpless. Children love to help other children. They can donate toys that they no longer
play with, or clothes that no longer fit. There are local charities that may be able to send items over to
help with humanitarian aid. Teaching empathy can be done at every stage and every age.

If your child’s anxiety escalates or brings up a traumatic experience, you may need to reach out to a
mental health provider. The staff at Transform and Renew can help. A licensed professional counselor
can be beneficial to you or any member of your family in understanding or by providing tools that can
help when the world comes knocking on your door.

​

Staci Makela-Kerr, LPC Associate

Staci is supervised by Elizabeth Oldham, LPC-S. Staci is an Associate who is a parent, a writer, compassionate counselor who enjoys working with adults in all phases of life but has a deep passion for older adults facing life's challenges in the second half of life.

9/12/2023

ADHD Medication Shortages and the increasing rise of Attention Deficient Hyperactivity Disorder Diagnoses in Kids and Adults.

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As schools are back in session and parents are clamoring to get their children's medications, they have noticed a shortage in ADHD medications. This has impacted their ability to support their children with their neurodevelopmental disorder. ADHD impacts approximate 5% of the population in children and 2.5 % in adults, so why is there a shortage?  Learn about what is ADHD, symptoms, treatment options and next steps.


Read More

5/29/2023

​Am I traumatized and broken for good? A look into Post-Traumatic Stress Disorder and finding a way out of the vicious cycle.

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What is PTSD? Where did it come from?
Post-Traumatic Stress Disorder or PTSD was first given its full name in 1980 in the DSM-III. However, PTSD had many names throughout the centuries. It was first recognized in combat veterans well over 2000 years ago as documented by Hippocrates in 4607-377 BC.  The effects of combat stress and flashbacks were very common then and now with other symptoms as outlined in the Diagnostic Statistical Manual. It was long believed that PTSD was limited to veterans, but later determined many people can experience this disorder due to a variety of factors.
 
Trauma is defined as a deeply distressing or disturbing experience. This could occur to a person physical, emotional, and psychologically. People can experience trauma in a variety of different ways through the impact of natural disasters (fire, flood, famine, earthquake, tornados, hurricane, tsunamis, and petulance).  They may be the victim of interpersonal violence, be a victim to community violence, early childhood trauma, medical trauma, physical/sexual/verbal abuse, sex trafficking, leaving a war-torn country as a refugee, terrorism, or even traumatic loss.
 
Many individuals may never experience these traumas in their lifetime, but for those that do, it can be:

1. Acute (one incident, one time)
2. Chronic (exposure over a long period of time)
3. Complex (a variety of traumatic events and exposed over a long period of time often interpersonal in nature). 
 
Each will have its effect on the mind, body, and spirit. For those of us in the helping industries (counselors, social workers, medical staff, first responders) often experience what we call secondary trauma or vicarious trauma.
 
So what is PTSD? What are the symptoms?
 
PTSD Symptoms are a culmination of different factors. There are 4 main areas for consideration.

1. Intrusion- Intrusions look like intrusive thoughts, repeated, involuntary dreams, memories, flashbacks of the traumatic event.  It is not uncommon for people to report that he dreams or flashbacks are so vivid that they feel as if they are reliving the event.
 
2. Avoidance- Avoidance of reminders of the event by avoiding people, places, objects, situations that cause a distressing memory or feeling. They avoid sounds, smells, lights and the like that resemble what they experienced.  So think on a small scale, if you ever were in a minor car accident you may avoid driving, driving by a certain intersection, etc.  Those who have had major car accidents may avoid this long-term impacting their ability to go places due to their experiences.

3. Changes in cognition and mood including inability to remember important aspects, negative feelings and distorted belief about themselves or others, resulting in blaming ongoing strong emotions such as fear, anger, shame, guilt or even horror.  Often people will experience feeling dissociation or being detached to themselves or others, or the difficulty with experiencing happiness or personal enjoyment.

4. Arousal and Reactivity. These often leave a person more irritable, increased anger, behaving more reckless or self-destructive. They may become more hypervigilant and suspect of others’ behaviors or their surroundings. Difficulty with sleep is not uncommon, concentration challenges and startles easily.
 
 
Well, I have all the symptoms for PTSD, now what?
 
Be sure to meet with a qualified mental health professional to be assessed and rule out any other issues that may also present similarly. If one does not have experiences of trauma but has difficulty with sleeping, they are going to have difficulties with cognition, being on edge and moody.  Not everyone who experiences trauma will go on to develop Post Traumatic Stress Disorder (PTSD).  So it is important to meet with a professional to rule things out.
 
We complete a long diagnostic interview and assessments and will often discuss you following up with your medical providers as well to rule out medical issues that you may or may not be aware of.  
 
Treatments can include a variety of different therapies and sometimes in conjunction with medication from a qualified psychiatrist prescribing.  Different therapies may include cognitive therapies, interpersonal, supportive, psychodynamic, prolonged exposure, somatic, Eye Movement Desensitization Reprocessing or even Accelerated Resolution Therapy. Your counselor will help you decide what is the best option for you as you work together to develop your treatment plan.
 
Am I broken for good?
 
The short answer is No.  With the help of therapy, learning new skills and a supportive community and spiritual practices many people go on to live a full life, and not impacted by the symptoms long term. There are some who struggle and will need ongoing support through therapies for awhile, but many people are able to receive therapy and move forward in life. While I’d love to tell you it will only be 1 session or 3, often it's quite a bit more sessions. Your individual therapist will be able to guide you in what your treatment plan will look like depending on your current circumstances and point you to specialty treatments as needed.  

Author

Aimee Rhodes, MS, LPC-S and Doctorate of Education specializing Global Training and Development. Aimee is co-owner of Transform & Renew Counseling. She enjoys working with her clients as well as training the next level of clinicians through their educational practicum and internship processes.

5/5/2023

Will depression ever go away? Understanding the basics of depression and finding hope when the clouds are dark.

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Does depression ever really go away?

Depression is a mental health disorder that can affect individuals of any age or gender. It is characterized by persistent feelings of sadness, hopelessness, and low self-worth that can interfere with your daily life. Many people who experience depression wonder whether it will go away, and if so, what steps they can take to manage their symptoms and prevent recurrence. Counseling in person or online can help you to begin understanding your symptoms as well as provide some hope.
​
Yes, it definitely can go away.

The short answer is yes, depression can go away. However, the length of time it takes for a person to recover from depression can vary depending on the severity of the condition, the underlying causes, and the treatment options available. There are many different types of depression, and each person's experience with the condition will be unique. Some people may experience mild symptoms of depression that resolve on their own, while others may struggle with severe and long-lasting symptoms that require professional treatment. It's important to understand that depression is not a weakness or a personal failure. It is a medical condition that requires appropriate treatment to manage. Seeking professional help from a mental health specialist is essential in managing the symptoms of depression. 

What is it caused by?

Depression can be caused by a variety of factors, including genetics, environmental factors, and life events. Some people may experience depression after a traumatic experience, such as the loss of a loved one or a divorce. Others may experience depression due to a chemical imbalance in the brain, which can be caused by a variety of factors including medication, substance abuse, hormonal changes and even vitamin deficiencies.

How do I get help for depression?

Treatment for depression typically involves a combination of medication and therapy. These medications can take several weeks to become effective, and individuals may need to try several different medications before finding one that works best for them. Therapy, such as cognitive-behavioral therapy (CBT), can help individuals identify negative thought patterns and learn coping strategies to manage symptoms of depression. In addition to medication and therapy, many self-care strategies can help manage symptoms of depression. These can include getting regular exercise, eating a healthy diet, getting enough sleep, and engaging in activities that bring joy and fulfillment. Support from friends and family can also help manage depression symptoms. 

While medication can be useful, please remember it is not required for getting better. There are holistic options and a medical consult to rule out any physical health complications. Getting your labwork done with your primary doctor is essential to rule out low vitamins such as vitamin D, B, Magnesium and Iron. All of which are essential for a healthy body and mind. If your vitamin D is low, your sleep is likely to be poor and you will likely have a depressed mood. 

What if it doesn't go away?

While depression can go away with treatment, it's important to understand that it may never truly go away completely. Like many chronic medical conditions, depression may require ongoing management and monitoring to prevent symptoms from recurring. It's also important to note that depression can be triggered by life events or stressors, so it's important to continue practicing self-care strategies and seeking professional support as needed. 

Final Thoughts.

It's important to remember that depression is a common and treatable condition. Seeking help from a mental health professional is the first step in managing symptoms of depression. While depression can be a challenging and long-lasting condition, it is possible to recover and live a fulfilling life with appropriate treatment and self-care strategies. 

It's also important to remember that recovery from depression is not a linear process. There may be setbacks and challenges along the way, but with perseverance and support, it is possible to manage symptoms and prevent recurrence. This can look different for everyone, but it can include developing a support network of friends, family, and mental health professionals can be a crucial aspect of recovery from depression. 

​In conclusion, depression can go away with the appropriate treatment and self-care strategies. The length of time it takes for a person to recover from depression can vary depending on many factors. Seeking professional help, practicing self-care strategies, and developing a support network are all important aspects of managing symptoms of depression and preventing recurrence. Remember, you are not alone, and there is help available for those struggling with depression. 

Ariana Hernandez

Ariana is a student counselor studying mental health counseling at Sul Ross State University. Ariana enjoys working with kids, teens and adults. 

4/28/2023

overprotective partners: what do i need to be aware of?

overprotective partners: AM I one or do i have one?

PicturePhoto by Rene Asmussen: https://www.pexels.com/photo/grayscale-photo-of-man-and-woman-629586/
If you constantly feel like you're never pleasing your partner and they are constantly accusing or doubting you, you may have an overprotective partner.

What is an overprotective partner?

An overprotective partner can be someone who tries to take control of your life and restrict you from your freedom.

When a person finds themselves in love with an overprotective partner, they can feel unhappy and suffocated in their relationship. If you find yourself in this situation and feel that it's impairing your relationship, you may want to address this early on so it doesn't affect your relationship long-term.

Here are a few ways to address your partner's overprotective behavior:

1. Having an honest conversation
Being honest with your partner about your concerns while also encouraging them to open up about their fears without being judgmental can help you understand your partner better.

2. Setting boundaries
Setting boundaries with your partner may be a good next step to prevent overprotective behavior. It's important to be assertive in your boundaries, and how you will address them should they not be respected.

3. Compromise is important
Make notes on what you're willing and unwilling to compromise on in a relationship. For example, telling your partner when you're hanging out with friends to keep them in the loop.

Healthy relationships can offer a sense of support, comfort, partnership, and many other benefits. That being said, they also require working collaboratively with your partner, and yourself in ways that can feel uncomfortable. Having an overprotective partner can often have the opposite effect on us, but it's important that we remind ourselves that we are in charge of our independence and are not obligated to do things we do not want to.


References: Kedia, S. (2022, September 22). Do you have an overprotective boyfriend? 40+ signs to identify. ThePleasantRelationship. Retrieved February 17, 2023, from https://thepleasantrelationship.com/overprotective-boyfriend/


Wright, L. (2021, February 22). Overprotective partner? here's what you can do. Marriage Advice - Expert Marriage Tips & Advice. Retrieved February 17, 2023, from https://www.marriage.com/advice/relationship/overprotective-partner/#:~:text=A%20person%20in%20love%20with,give%20up%20on%20the%20relationship.

Author

​ariana hernandez

Ariana is a student counselor working on her masters in mental health counseling at Sul Ross State University. Ariana will be finishing in Fall of 2023 and looking forward to seeing what she does next. Ariana is supervised by Aimee Rhodes, LPC-S

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    Authors

    Elizabeth Oldham is an LPC-S and co-founder of Transform & Renew, PLLC.  She specializes in co-dependency, anxiety and OCD, depression and mood disorders. 

    Aimee Rhodes,  Doctorate in Education, Global Training and Development and LPC-S is a cofounder of Transform & Renew, PLLC. She specializes in mood disorders, relationship trauma and grief. 
    ​
    Ariana Hernandez, student counselor at Sul Ross State University is supervised by Aimee Rhodes, LPC-S. Ariana enjoys working with teens and adults facing life adjustment, depression, anxiety and other mood related issues.

    Staci is supervised by Elizabeth Oldham, LPC-S. Staci is an Associate who is a parent, a writer, compassionate counselor who enjoys working with adults in all phases of life but has a deep passion for older adults facing life's challenges in the second half of life.

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