Collaborative Counseling in Southlake, Texas

The Well House Group is a boutique counseling practice located in Southlake, Texas. We are conveniently located near the Dragon Stadium and Highway 114. Our counselors serve all people, from infants to adults. We offer a collaborative model of counseling that takes a holistic view of healing. With collaborative counseling, we take into account all members of a family system in order to encourage healing for all. We have a diverse group of counselors whose specialties, experiences, and personalities have been strategically brought together to treat a wide variety of needs. With the collaborative model, individual therapy and family therapy can happen in the same practice, and possibly, at the same time. No need to travel around town to find all your specialists. At The Well House Group, we have them all under one roof.

What is collaborative counseling?

Collaborative counseling provides a holistic view of counseling. Often, people seek counseling because they are feeling anxious or depressed. Traditional counseling treats the individual and may occasionally make a referral to a different practice for family or couples therapy.

Collaborative counseling takes the guesswork out of healing. With collaborative counseling, you will see your individual counselor as well as other counselors based on your needs (family therapy, parent coaching, or couples counseling are a few popular ones). With a collaborative approach, a team of specialists will work together to help you reach your mental health goals. Your specialists are experts at collaboration and communication and will skillfully help you reach your goals.

 

From the moment you reach out to our intake specialist, great care is taken to make sure you are appropriately placed with the right counselor and the right team. We take an extensive history and will often refer couples or families to work with other Well House Counseling Specialists. We find that the collaborative model treats the entire family system unit and is the best and quickest way to bring about positive, meaningful change.

How does it work?

When working with your counselor, they may notice themes or pain points in your other relationships or families. Your counselor will discuss these observations with you and will make a recommendation for additional collaborative sessions. The recommendation is often for parent coaching, family therapy, or couples counseling. Your counselor will identify goals and will schedule you with the collaborating counselor. The collaboration doesn’t stop there. The Well House team meets weekly to discuss treatment plans for all collaboration clients. When collaboration is done this way, we can tailor treatment goals to meet the needs of the individuals and the collective in order to bring about lasting change.

What issues can it help?

Collaborative counseling can be helpful for a wide variety of concerns. Since the collaborative model takes the entire system into consideration, it is a flexible treatment modality that can be tailored for just about any need. We commonly help individuals and families with the following concerns:

Marital dissatisfaction
Infidelity
Parenting concerns
Counseling for Teens
Self-harm
Anxiety
Depression
Family dynamics
Post-Partum Depression and Anxiety
Communication struggles in relationships
Trauma and PTSD
Play Therapy

How do I know if Collaborative counseling is right for me?

If you have ever thought that your family dynamic was affecting your stressed teen. Or maybe your teen’s behavior is affecting your family dynamic. Collaborative counseling can help. We do not exist in a vacuum. In fact, when one member of the family is struggling, all members are effected. The same thing applies to healing. When one member of the family begins to heal, all members are effected. It is much easier to achieve mental health when everyone in your family unit is getting help. Even if all family members are not interested in mental health healing, there are ways that a holistic view can support a healing journey. To bring it back to the original examples, Individual counseling for your teen or child can help your child grow and develop their mental health skills. Meanwhile, Family counseling and/or parent coaching can help the family deal with the challenges that arise from the interactions with their teen.

If you struggle with depression and your marriage feels hard, then collaborative counseling can help you tend to the depression while also addressing the needs of your relationship.

You can work through your own thoughts and goals with your individual therapist. Meanwhile, your couples therapist will help you achieve a more fulfilling and harmonious relationship; and both therapists will regularly consult to make sure they are all working towards the same goals.

If you have made a big, life decision that feel great but your family isn’t quite on board, collaborative counseling can help. You can work with your individual counselor to process all the changes. Meanwhile, a family therapist can work with you and your family together to navigate the tough conversations. This approach supports both you and your family. Collaborative counseling can help everyone through the changes.

How does Collaborative Counseling differ from Traditional counseling?

On the surface, collaborative counseling looks a lot like traditional counseling. You will form a close, trusting relationship with your counselor and you will rely on their expertise to hold space for you and to help you navigate towards your mental health goals.

With traditional counseling, if you need additional support (parent coaching, couples counseling, or family therapy), your counselor may provide these services themself or they may refer you to another therapist in a different practice. If your counselor chooses to provide these additional services themselves, it can make it difficult to keep their roles separate. If you are referred to an outside therapist, it can be hard for the two counselors to communicate which will make it hard for all counselors to work towards a unified goal.

 

With The Well House’s collaborative method, you can see different specialists who are all under the same roof. Each counselor has a different specialty and perspective which makes it easy for us to treat a wide variety of needs. From the first intake call, you will receive a high level of care tailored to your unique needs. We are particular about how we pair counselors and clients, and we are particular with how we continue to provide individualized care. To that end, Well House counselors meet regularly to consult and to create tailored treatment plans. You can rest easy knowing that you have an entire mental health team working towards you goals.

Frequently Asked Questions About Collaborative Counseling:

What results can I expect from a collaborative approach?

Since collaborative counseling streamlines the wellness process, you can expect seamless communication and streamlined goals. Results can manifest quickly when all members of a family unit are getting help.

What if I don’t want a collaborative approach?

That is okay! You are always in charge of your healing process. If you are not ready to involve other members in your healing or you are not interested in other services, that’s just fine by us. We have many clients who just come for individual sessions and we would never pressure anyone to receive services that they are not ready for.

Do I have to request a collaborative session?

Not necessarily, but you can if you want. In general, when your counselor thinks that collaboration will be helpful, she will recommend and help you get your collaborative session scheduled.

How can I get started?

If you are interested in starting counseling, call or email us today. Our intake specialist will take the time to learn about your needs and preferences and will schedule you with the counselor or team who best meets your needs.

Breathing Through Anxiety: Strategies to Calm Down When Anxious

Anxiety is something that most people will struggle with from time to time in varying degrees. Imagine with us for a moment. You are driving in your car when all of a sudden you are dizzy, your heart is racing, and you struggle to breathe. There is a thin layer of sticky sweat forming between your palms and the steering wheel. This may be the first time, but you are having a panic attack.

They can hit without much warning. If you are prepared with an understanding of what you are experiencing and different techniques to handle it, you can help yourself out of panic.

What is anxiety?

Girl doing breathing to stay calm and not be anxious. Anxiety can easily take over your life if you don't know a way to take back control. Breathing techniques are a great way to calm down when you are anxious.Anxiety in small doses is a part of everyday life as humans. It was a part of our survival instinct that kept our ancestors alive. According to the American Psychological Association, anxiety is defined as “an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.” It is also usually accompanied by a physical response such as rapid heart rate, trembling, sweating, and dizziness.

Within the umbrella of anxiety there are typically six subcategories to better define how it affects your life: Generalised Anxiety Disorder (GAD), Social Anxiety, Specific Phobias, Panic Disorders, Obsessive Compulsive Disorder (OCD), and Post-traumatic Stress Disorder (PTSD).

Here are some of the symptoms of anxiety that you may experience when you are working through it:

  • Feeling nervous, restless or tense
  • Having a sense of impending danger, panic or doom
  • Having an increased heart rate
  • Breathing rapidly (hyperventilation)
  • Sweating
  • Trembling
  • Feeling weak or tired
  • Trouble concentrating or thinking about anything other than the present worry
  • Having trouble sleeping
  • Experiencing gastrointestinal (GI) problems
  • Having difficulty controlling worry
  • Having the urge to avoid things that trigger anxiety

Shallow breathing contributes to Anxiety

When people are anxious, they tend to take rapid, shallow breaths that come directly from the chest. This type of breathing, called thoracic or chest breathing, casus an upset in the oxygen and carbon dioxide levels in the body resulting in increased heart rate, dizziness, muscle tension, and other physical sensations. In other words, your blood is not being properly oxygenated and this may signal a stress response that contributes to anxiety and panic attacks. When you are anxious, you might not even notice that you are breathing this way.

Diaphragmatic or deep breathing, on the other hand, stimulates the parasympathetic nervous system, which is responsible for regulating the heartbeat, blood flow, breathing, and digestion. Deep breathing can help you avoid the “fight-or-flight” response to mentally or physically terrifying situations. When you breathe this way, you can feel your belly rise and fall with each breath.

Most people aren’t really conscious of the way they’re breathing, but generally, the easiest way to determine your breathing pattern is to put one hand on your stomach (near your waist) and the other in the middle of your chest. As you breathe, notice which hand raises the most.

If you are breathing properly, your stomach should rise and fall with each breath, and the hand resting on your stomach should rise and fall the most.

It’s important to be aware of your breath during stressful and anxious times. If you notice shallow breathing, simply consciously switching to deep breaths can help bring your body back into a calm state.

Breathing Techniques to help with Anxiety

Alternate Nostril Breathing

Alternate-nostril breathing involves blocking off one nostril at a time as you breathe through the other, alternating between nostrils in a regular pattern. When following the prompts below, you will use one finger to softly close one nostril at a time.

Close your eyes or softly gaze downward.
Inhale and exhale to begin.
Close off your right nostril with your finger.
Inhale through your left nostril.
Close off your left nostril with your finger.
Open and exhale through your right nostril.
Inhale through your right nostril.
Close off your right nostril with your finger.
Open and exhale through your left nostril.
Inhale through your left nostril.

Do your best to work up to 10 rounds of this breathing pattern. If you begin to feel lightheaded, take a break. Release both nostrils and breathe normally.

“When the mind is agitated, change the pattern of the breath”
Patanjali, Yoga Sutras

Belly Breathing

According to The American Institute of Stress, 20 to 30 minutes of belly breathing each day will reduce anxiety and stress.
Find a comfortable, quiet place to sit or lie down. You can try sitting in a chair, sitting cross-legged, or lying on your back with a small pillow under your head or knees.

Place one hand on your upper chest and the other hand on your belly, below the ribcage.
Allow your belly to relax, without forcing it inward by squeezing or clenching your muscles.
Breathe in slowly through your nose. The air should move into your nose and downward so that you feel your stomach rise with your other hand and fall inward (toward your spine).
Exhale slowly through slightly pursed lips. Take note of the hand on your chest, which should remain relatively still.

You can try this exercise as long as it feels comfortable. Benefits of belly breathing can be felt with as little as 5 minutes of daily breathwork practice.

Box Breathing

Breathing and finding your calm space is important. This woman is sitting in the mountains breathing and appearing very calm. These kinds of activities reduce anxiety and lead to a healthier state of living.Box breathing can also be called four-square breathing. This is a simple breathing practice that can feel comfortable and calming. Follow these simple directions:

Exhale to a count of four.
Hold your lungs empty for a four count.
Inhale to a count of four.
Hold air in your lungs for a count of four.
Exhale and begin the pattern anew.

4-7-8 Breathing

The 4-7-8 breathing exercise, also called the relaxing breath, acts as a natural tranquilizer for the nervous system. At first, it’s best to perform the exercise seated with your back straight. Once you become more familiar with the breathing exercise, however, you can perform it while lying in bed:

Place and keep the tip of your tongue against the ridge of tissue behind your upper front teeth for the duration of the exercise.
Completely exhale through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.

Resonance Breathing

Resonance breathing, or coherent breathing, can help you get into a relaxed state and reduce anxiety

Lie down and close your eyes.
Gently breathe in through your nose, mouth closed, for a count of six seconds. Don’t fill your lungs too full of air.
Exhale for six seconds, allowing your breath to leave your body slowly and gently without forcing it.
Continue for up to 10 minutes.

Take a few additional minutes to be still and focus on how your body feels.

Note: Sometimes people with a panic or anxiety disorder may feel increased anxiety or panic while practicing breathing exercises. This may be due to the increased focus on breathing. It is important to talk with a counselor about any challenges that come up when practicing breathwork. Often, the increase in anxiety or panic is temporary and due to the newness of the breathing technique.Woman breathing underneath a flower tree. Calming yourself when experiencing anxiety does not have to be difficult. Learning breathing techniques leaves you feeling more empowered than ever to tackle your anxiety.

When to seek out counseling for anxiety

Like we mentioned above, anxiety is a part of every person’s life. If you find that your anxiety is keeping you from certain activities, interfering with your work, or affecting your relationships; it is a good idea to seek out some help. Breathing techniques are an excellent starting point. If you are not seeing the improvement you might like or want extra tools for your belt to tackle your anxiety, we are here in Southlake, Texas to help with just that.

We offer counseling assistance to those looking to take back control of their lives and feel confident again. Anxiety does not have to control your life anymore! If you are located here in Texas, we offer in office services to those in the DFW area and telehealth options for those who cannot make it into the office. To schedule a consultation to see how we can address your anxiety concerns give a call, text us, or email us. We are here to help you live the life you always dreamed of.

Communicating with Your Partner for Better Connection

Connection, we all crave it. Studies show that when we are connected with people we love, we live longer lives. We seek connection through family and friends. It is our intimate relationships that provide the greatest forms of connection. Communicating with your partner in a healthy way promotes connection and intimacy. When communication struggles emerge we often find ourselves feeling isolated and misunderstood. These negative emotions lead to arguments – or worse, we stop communicating altogether.

If you find yourself struggling to connect and communicate with your partner, there are things you can do to help. Communication skills can be learned at any age and stage of the relationship.

Two types of communication

Communication is essential to a happy, healthy partnership. There are two parts to healthy communication: speaking and listening. When we think of communicating our needs, we usually focus on the words we speak. And when speaking, it’s helpful to remember that communication goes beyond the words we speak. There are two types of communication that come together to create the message we speak:

Verbal: Verbal communication is the most obvious form of communication. These are the words we speak. While it is crucial that we are aware of the content of our words, they only play a part in the message that is received by our partner. Non-verbal cues provide a great deal of context to our words and can greatly affect how our message is received.

Non-verbal: Non-verbal communication encompasses our tone (sarcasm, sympathy, frustration…), body language (engaged, aloof, connected…), and even our presentation (composed, erratic, disorganized…). Studies have shown that non-verbal communication is equally (if not more) important to verbal communication when discussing difficult topics.

As mentioned earlier, speaking is only one part of communication. It is important that we speak clearly and that our verbal and non-verbal communications match our intentions. In a relationship, it is also critical that we are good listeners. To improve communication in a relationship, we must discover how to listen, not how to talk.

“The biggest communication problem is we do not listen to understand. We listen to reply.”

Stephen R. Covey

Signs you may struggle to communicate with your partner

When we have poor communication we often feel unheard or misunderstood. Here are some indicators that your communication isn’t working:

  • Feeling misunderstood
  • Feeling unheard
  • Frequent fights and arguments
  • Emotionally distant
  • Increased resentment
  • Cyclical arguments that are never resolved
  • Passive Aggression
  • Getting defensive
  • Criticizing or belittling
  • Lack of emotional intimacy
  • Stubbornness and the need to “win”

Tips for communicating with your partner

Couple holding hands with each other leading them forward. Couples communication required leadership as well as a vision for the future. If you can both see that you are moving forward together, it makes it easier to communicate.The biggest misconception about how to communicate in a relationship is that communication is the same as talking or making conversation. Communication in partnerships, at its core, is about connecting with your spouse to offer support and to understand their point of view. Below are some helpful tips for communicating with your partner.

Stay focused on the current topic

It may be tempting to bring up past events, but doing so will often lead to unproductive arguments. This often clouds the issue and makes finding mutual understanding and a solution to the current issue less likely. Try not to bring up past hurts or other topics. Stay focused on the present, your feelings, understanding one another, and finding a solution.

If there is a long history of similar conflicts, then it may be helpful to sort through these past events with a counselor. The counselor will help you understand the commonalities among all the past events and will help you discuss and resolve the issues with clarity and focus.

Listen Carefully

People often think they are listening, but really they are thinking of what they want to say next. Remember, healthy communication includes listening to understand. When your partner is speaking, don’t interrupt and don’t get defensive. When they are done speaking, first try to repeat back to them what you think you heard. This will let them know you are hearing them and will also give them an opportunity to clear up any misconceptions.

Respond to criticism with empathy

Couple looking into each others eyes. Communication as a couple requires active listening. That means looking at your partner when they are talking and taking into account verbal and nonverbal cues. Couples communication depends on listening more than anything.It can be tough to hear criticism and not become defensive. It is helpful to remember that your partner is trying to communicate how your behavior is making them feel. Even if your partner isn’t using those words, try and pull out how they are feeling. When you can connect and talk about their experience, it will be easier to connect and find a mutual solution.

Own what is yours

Personal responsibility is a strength, not a weakness. Healthy communication involves admitting when you’re wrong. Even if you didn’t mean to hurt or offend your partner, it is healthy and productive to admit when you have caused your partner pain.

Use “I” statements for communicating with your partner

Instead of saying things like “You hurt me” or “You really messed up here”, begin statements with “I” and make them about yourself and your feelings, like, “I feel hurt and unimportant when this happens…”. “I” statements are less accusatory, less likely to spark defensiveness, and help the other person understand your point of view. I statements help you communicate clearly with your partner.

Take a time out when communicating with your partner

Sometimes tempers get heated and it’s just too difficult to continue a discussion without it becoming an argument or a fight. If you feel yourself or your partner starting to get too angry to be constructive, it’s okay to take a break from the conversation until you have had some time to cool off. It is important that you intentionally seek out activities to cool off and return to the conversation.

Sometimes communicating with your partner well means knowing when to take a break.

Remember that the goal of effective communication skills should be mutual understanding and finding a solution that pleases both parties, not “winning” the argument or “being right.” This doesn’t work in every situation, but sometimes (if you’re having a conflict in a romantic relationship) it helps to hold hands or stay physically connected as you talk. This can remind you that you still care about each other and generally support one another.
Keep in mind that it’s important to remain respectful of the other person, even if you don’t like their actions.

When your partner isn’t on board

Couple that is upset and not able to communicate. They are facing away from one another against a wall.If your partner is not interested in learning how to improve their communication skills, that is okay. It does not mean that your relationship is doomed. Rather, you are just the first person to make the decision to improve aspects of the relationship. Since the goal of effective communication is mutual understanding, you can help make communication feel easier by practicing clear verbal and non-verbal skills and demonstrating good listening skills. By doing this, you will diffuse the situation and create a more harmonious atmosphere for communication to occur. Of course, boundaries and reciprocal attention are important in a partnership. It may be helpful to enlist the help of a counselor to ensure that you are not creating or maintaining unhealthy relationship patterns.

Texas-based Couples Counseling may help you with communicating with your partner

If one or both of you has trouble staying respectful during the conflict, or if you’ve tried to resolve conflict with your partner on your own and the situation isn’t improving, you might benefit from a few sessions with a couples therapist. Couples counseling or family therapy can provide help with contentious arguments and can teach skills to resolve future conflicts. If your partner is not interested in going to counseling, you can still benefit from going alone.

The Well House Group has counselors who specialize in couples counseling in Southlake, Texas. If you are curious about other resources or are interested in learning how to communicate with your partner, contact us. We work with couples all over the Dallas-Fort Worth area. For those located outside of the DFW metroplex, we offer secure Telehealth counseling through our HIPAA compliant servers. We look forward to helping you improve your relationships with your loved ones.

7 Back to School Tips for Parents Post-Pandemic

Every child faces challenges when returning back to school. But back-to-school-time can be even more challenging for students who struggle with mental health or learning disabilities. School routines and expectations are very different from those of summer break.  As the world begins to open up after COVID-19, many kids are finding themselves back in the classroom for the first time in a while. We have all felt the impact of COVID-19 restrictions. And children are no exception. It’s helpful to remember that while children are often quite resilient, they are not immune to the stresses of environmental change. As we prepare for back to school activities, you may be wondering how to help your child deal with school during COVID-19.

 

Seven back to school tips for parents.

seven back to school tips for parentsMental Health problems often come back with the start of school.

Summer provides a welcome respite from the hustle and expectations of the school year. The jump back into a hyper-regimented schedule is a lot to handle for anyone, but it is especially challenging for kids. Children with special needs will need extra attention to make sure they are prepared to navigate the expectations of the new school year. This will look different for each child, but often this means that a parent will need to help set up organization, study habits, school support team. In addition to setting them up for success at the beginning, keep a closer eye on them throughout the first month or so to see how they are adjusting. As the year goes on, try to touch base with them on how they are doing emotionally.

Get to know your child’s teachers.

Depending on your child’s age and maturity level, you will want to forge a connection with your child’s teachers. Teachers get to know a child’s family through the child’s eyes. They get to know how a child behaves without the parents present.  You can begin by asking questions like: How is my child doing? Do you have any concerns about their social or academic skills? Do you think they need my help with anything?

If your child is older, you will want to encourage proper communication with teachers. This includes reaching out to the teachers via email and in-office hours. It’s important that your child begin building a relationship with their teacher before trouble hits. An easy way to do this is to set up a schedule where your child regularly attends tutorial hours with individual teachers. By regularly rotating through these intimate settings your child will learn the importance of relationships in academic success.

Set up a homework routine from the beginning

You can help your child adjust to the structure of a new school year by making changes to the structure and expectations at home. A dedicated after-school routine that includes time for homework is crucial. Involve your child in the planning, but once the routine is set, do not let them deviate from the plan. You will be reinforcing the importance of this routine, and everyone will benefit from the dedicated time for home studies.

Reinforce good sleep habits.

Getting plenty of rest and sleep is important not only for good grades and staying awake but also for preventing depression and other mental health issues. Establishing a reasonable bedtime routine for your child will let them know that sleep is important. This can be even more important as they get older and have additional commitments outside of school. Setting up the habit early can lead to higher rates of success as they age.

Serve healthy food and encourage healthy eating.

Food choices affect mood, ability to concentrate, and energy levels. It is important that you provide healthy balanced options for your child. Having healthy fruits and vegetables available for after-school snacks will help your child stay alert and focused as they begin their after-school activities. Learn more about your child’s nutritional needs, so you can be setting them up for success. Not only is this going to impact them today with their learning abilities, but these habits come into play later in life as well.

Don’t jump to conclusions.

Every child matures and learns at their own pace. If your child isn’t quite ready for the rigor and expectations in the classroom that is okay. Talk with teachers and administrators to understand what their goals and intentions are for students. They can give you tips and tricks to support your child as they grow into the expectations of the school year. By initiating these conversations with school staff, you will be in a good position for further intervention should your child need additional support beyond what you are able to give.

Don’t overcommit.

With so many good opportunities for extracurriculars, many families find themselves exhausted running from one activity to the next. Keep in mind the cumulative effect that each activity will have on your child. Even if your child can logistically attend all the practices and meetings, it may not be wise to spread their energies and attention across many different activities.

At the Well House Group, we see many kids who are stressed, anxious and exhausted from all their activities. Rigorous extracurriculars on top of a rigorous academic schedule is not a recipe for mental health. To know if you have overextended your obligations, you only need to look to your child for clues. Are they exhausted, anxious, or struggling to manage their responsibilities? If so, this can be a sign that they have overcommitted themselves. As a parent, it is your job to model a balanced lifestyle that includes ample time for rest and fun in addition to academic and extracurricular activities.

While these are helpful tips for all parents at the start of the year, there are some instances where these tips are not enough. If your child shows signs of extreme anxiety and has unusual difficulties in school, you should discuss your concerns with your child’s teacher as well as a mental health professional. Each of these individuals can advise on whether a child’s problems are normal and age-appropriate or require further evaluation.

How we can help you get Back to School

Our counseling services are for more than just when your child may be anxious or depressed. We have the tools here at The Well House to help with future planning, academic coaching, or to help you with what to do next as a parent. The support necessary for a whole family is important to us here. This year in particular is going to be hard for us and our kids as we navigate a world that looks completely different than it may have before. Kids are doing school online, they may not be able to play the way they used to, and new rules are abundant. School post-pandemic doesn’t have to be scary, though.

We are here to provide you with the support that your family needs, whatever that may be. Reach out to us and schedule a discussion to find out how we can help you and your children. Let’s get back to school without feeling like losing your mind. Let’s make this school year a great one.

4 Ways to Practice Mindfulness Today

Mindfulness transforms how we relate in our daily life. When we are mindful, life feels more spacious and less chaotic. We react less and experience more. It can be hard to find the time to practice mindfulness. But few practices offer as much potential for transformation as does mindfulness. With regular practice, we can begin to experience stress and anxiety differently. Mindfulness creates the space needed to choose outcomes and experience the world in a whole new way.

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.” Jon Kabat-Zinn

Mindfulness shifts us out of our default mode

Many of us spend our days on autopilot, not aware of what we are experiencing. When on autopilot, we do not experience the world as it is.  Instead, we experience the world through the filter of our mind, our past, or whatever thoughts we are having in the present moment. When we do notice something in the present, our default is often to judge instantly and react quickly. In these moments, we are likely not reacting 100% to the present experience, rather we are reacting to a memory, thought, or belief that is only loosely related to the present moment.

Imagine the possibilities if you could fully focus on the present moment without interference from past experiences, fears, or beliefs. Mindfulness is how we get there. When we are mindful in the present moment, we see things are they are, not as we imagine them to be. Mindfulness helps us be present in our lives and gives us control over our reactions and repetitive thought patterns. It helps us pause, get a clearer picture of a situation, and respond more skillfully

If this description of mindfulness sounds different that your default way of being, you may find yourself wondering how you can become more mindful. Maybe you are experiencing a lot of anxiety and worries, and you would like to learn how to be more mindful to help with anxiety. If so, this blog is for you. In this blog, you will learn what mindfulness really is and 3 practical steps you can take right now to be more mindful in your daily life.

3 Mindfulness Exercises You Can Try Today

1.Mindful Breathing for Anxiety

This mindful breathing exercise will help you build the mental muscle needed to focus your attention both towards desired thoughts and away from undesired thoughts. If you struggle with anxiety, this breathing technique is a great place to start.

This exercise can be done standing up or sitting down, and anywhere at any time. If you can sit down, that’s great, if not, no worries. Either way, all you have to do is be still and focus on your breath for one minute. Start by breathing in and out slowly. The length of each breath will be different for each person, but a good rule of thumb is to breathe in for 5 seconds, hold for 5 seconds, and then breathe out for 5 seconds. We call this 5-5-5 breathing or a breath work meditation.

Breathe in through your nose and out through your mouth, letting your breath flow effortlessly in and out of your body. While you are breathing, let your attention move to your breath. You may find it difficult to stop thinking, and that’s ok. The goal is to notice your thoughts without getting lost in them. Whenever you have a thought, notice it and then let your attention come back to your breath.

As you are intentionally focusing on your breath, you may notice the feeling of the air as it fills your body. Allow yourself to notice the rise and fall of your stomach and the sensation of air flowing in your nose and out of your mouth. If your mind wanders and you have trouble focusing on your breath, that is okay. It’s actually the point of this exercise! When you catch your mind wandering, just notice where your mind is and then come back to noticing your breath. To begin, set a timer for 5 minutes. There is no minimum or maximum length of time that you can practice this exercise. Some days will be easier than others, and that’s okay!

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” – Amit Ray.

2. Mindful Observation to Help with Depression and to Cultivate Gratitude

Do you struggle to find the good in things? Do you tend to jump to worst case scenario? Mindful observation is a mindfulness technique that strengthens your ability to focus. Often when we are anxious or depressed, it can be hard to turn our thoughts in a more positive direction. While these exercises are not a cure-all for anxiety or depression, they can certainly give your brain a boost when it comes to having more control over where you focus your attention.

This exercise is incredibly powerful as it helps you notice and appreciate the simple beauties that surround you each day. The calming effects will become more tangible the longer you practice this exercise. Choose a natural object from within your immediate environment and focus on watching it for a minute or two. This could be a flower, an insect, the clouds, or even the moon. Don’t do anything except notice the thing you are looking at. Simply relax into watching for as long as your concentration allows.

Look at this object as if you are seeing it for the first time. Visually explore every aspect of its formation, and allow yourself to be consumed by its presence. Allow yourself to connect with its energy and its purpose within the natural world. If your mind wanders and you have trouble focusing on the object, that is okay. When you catch your mind wandering, just notice where your mind is and then come back to noticing the intricate details of your chosen object.

3. Mindful Awareness to Become More Present in Your Life

If you struggle to stay present and in-the-moment, mindful awareness exercises can help. This exercise will strengthen your minds ability to stay present and aware. You will also sharpen your mind’s ability to focus and notice the little things around you. If you have experienced trauma or other attachment related injuries, then this exercise may be difficult for you. If staying present is especially triggering or difficult, please seek the support of a trusted counselor who can help you in your healing journey.

To begin, think of something that you do every day; maybe something you take for granted, like opening a door. (you can choose any task or action that calls to you). Every time you go to open a door, pause to intentionally notice all your sensations and surroundings. Notice the feel of the doorknob, the weight of the door, does it make a noise when you open the door? You may notice your heart and breath, even the thoughts you are having in that moment are part of this little snapshot. You may even feel gratitude for your hands as they open the door. As you begin to melt into this exercise, trust your intuition as it guides you to notice and appreciate things in whatever ways serve you in that moment.

“Every one of us already has the seed of mindfulness. The practice is to cultivate it.” – Thich Nhat Hanh

Mindfulness is your superpower

With regular practice, we harness the ability to root the mind in the present moment. When fully present, we are more equipped to deal with life’s challenges and to handle anxiety and stress. As we learn to direct our awareness, we have more control over our thoughts and can choose where our attention goes.

If you are struggling with anxiety or depression and would like help learning any of these techniques, counseling at The Well House can help. Our Counselors are trained to help you heal from past traumas and can teach you mindfulness techniques that you can use anywhere. We offer counseling both in person in our Southlake, Texas office or online via our secure Telehealth platform.  Our counselors have helped people all over the DFW area to heal from past trauma, to improve their work-life balance, and to be better partners and parents. If you are interested in learning more about counseling or how mindfulness can help with anxiety Contact us today.

What to Do When You Are Feeling Overwhelmed

Everyone feels overwhelmed sometimes. When you find your head spinning and you’re having a hard time knowing what to do or how to take care of yourself, you need to take a moment to check in.  At the Well House, we think of the acronym “RAIN” when it comes to overwhelming emotions. Here are some quick, concrete steps you can take to help yourself when you are feeling overwhelmed.

When you are feeling overwhelmed, let it RAIN


R – Recognize what’s going on

A – Allow the experience to be there, just as it is

I – Investigate with kindness

N – Natural awareness which comes from not identifying with the experience

Let’s dive a little deeper into the “RAIN” acronym.

R – Recognize what’s going on

When you are feeling overwhelmed, it’s helpful to shift your perspective from BEING the overwhelm to NOTICING the overwhelm. This is a subtle shift where we simply notice: “I’m feeling overwhelmed”. This alone may not make your feelings go away, but it is a crucial step in the process. When we do this, we get a little space from the overwhelm and our nervous system can begin the process of calming down.

A – Allow the experience to be there, just as it is.

This is where you intentionally show yourself love and compassion. With the same tenderness you would reserve for a child, give yourself compassion for feeling some hard stuff. In these moments, you may look in a mirror and tell yourself: “I’m feeling _______” (fill in the blank with however you are feeling).

“Sometimes it’s okay if the only thing you managed to do today is breathe.”

I – Investigate with kindness.

Gently look at your situation and find ways that you can show up for yourself. If you are still looking in the mirror, ask yourself what you need. Do you need to scream, cry, move? Would it be helpful if you committed to just completing one thing from your list? Or do you need to put aside your list for now and do something fun or relaxing? This is a great time to take some slow, deep belly breaths.

N – Natural experience which comes from not identifying with the experience.

Through every step, you have been practicing non-judgmental attachment with your feelings. As you finish with the RAIN process, remember that there is no such thing as a bad emotion. Emotions are simply signals – telling us how something does or doesn’t work for us. In other words, you are not an overwhelmed person so much as you are feeling overwhelmed at this moment.

“Almost everything will work again if you unplug it again for a few minutes, including you” – Anne Lamott


If you struggle with feeling overwhelmed more often than not, counseling can help. When we feel overwhelmed this is our body and mind telling us that there is something that is too much for us to handle. You don’t have to push through these feelings. The RAIN process is a helpful way to handle difficult emotions as they come up, but it will not help you address the root issues.

How can counselors help you with feeling overwhelmed?

At The Well House Group, we empower you to live your best lives. Whether this is teaching you how to dive deeper into stress management strategies or unpacking some of the root issues that cause your stress; we are here to help. Our compassionate and professional staff are here to help you find what you need to make it past whatever difficulties you may be facing.

Life does not have to feel stressful all the time. You can learn how to manage the overwhelm and live a healthier and happier life. We are available to schedule your appointment today via text, phone call, or email. We look forward to helping you achieve your goals today.

Postpartum Support | Help for Depression and Anxiety

The 9 months leading up to birth are a uniquely beautiful and challenging time. Every woman and every pregnancy is different. There is a lot of anticipation, planning, and uncertainty during this time. Much focus and attention goes into the 9 months before birth, but the truth is that the challenges don’t end there. Whether this is your first or your fourth child, there is no way to fully prepare for the months after birth.  Kids have a way of keeping things interesting, and even the most experienced mothers can struggle to manage life with littles. It’s a beautifully, exhausting season of life. If you are struggling in pregnancy or in the postpartum period, there is help. You do not have to figure it out on your own. Read on to learn more about postpartum disorders, their symptoms, and treatment.

How do I know if I have Postpartum Depression or Anxiety?

Postpartum depression (PPD) and anxiety can show up in many different ways. The symptoms of PPD are not always obvious and are sometimes difficult to detect when they first begin. In fact, postpartum disorders don’t always show up right after birth. Sometimes symptoms don’t appear right away. PPD symptoms may manifest as late as 6 months after birth. Regardless of when the symptoms begin, here are some common signs of postpartum depression:

  • Tearfulness, sadness, feeling “blah”
  • Easily overwhelmed
  • Difficulty sleeping
  • Excessive worry and guilt
  • Easily agitated
  • Anxiety
  • Uncontrollable rage
  • Trouble making decisions
  • Suicidal thoughts or thoughts of harming yourself or your baby

How to prepare for birth with postpartum depression in mind

The months leading up to birth are full of preparation. Rooms are made ready, maternity leave arranged, and you may even prepare your body with prenatal vitamins. If you have experienced depression or postpartum depression previously then you are at a greater risk of developing postpartum depression. This is a good time to learn how you rest and recharge. Work on communication with your partner and practice asking for & accepting help. When the baby comes, these skills will be helpful.

If you are experiencing depression or anxiety before birth, find a counselor who works specifically with women. Prenatal counseling can help you navigate the stress and worries of childbirth. Your counselor will help you learn positive coping skills to manage the months ahead.

What is Self Care for Postpartum?

Self-care is different for everyone. When seeking out self-care, check-in with how you are feeling. The best activities will leave you feeling refreshed and recharged. You don’t have to spend a lot of time or money to take care of yourself. Whether you have 10 minutes or a few hours, here are some self-care ideas to get you thinking in the right direction:

  • While the baby sleeps, step outside and take some deep breaths. Notice the warmth of the sun, drink some tea, or close your eyes for a short meditation or catnap.
  • Cozy up on the couch and read a good book or do something that feels like it’s just for you. Watch that cheesy rom-com and revel in the “me time”.
  • Find 10 minutes a day to meditate. Whether you are listening to a guided meditation on simply closing your eyes and focusing on your breath, this is a time to practice disconnecting from the busyness of your mind and the responsibilities of the day. It’s okay if your mind wanders, just notice the thoughts and come back to your meditation.
  • If you can’t bring yourself to disconnect and relax, try journaling. You can write about your thoughts and fears, or even make a list of all the things you think you need to do. Regardless of what you journal, it is therapeutic to get the thoughts out of your head and on paper. If you wrote down a to-do list, take a second pass and prioritize according to what will make the most impact on your daily life or cross out the items that aren’t essential. Give yourself permission to be selective of how you want to spend your time.
  • Take a shower, put on real clothes (or at least your nicer pairs of yoga pants!). You don’t have to find time for the whole get-ready process. If you only have time to put your hair into a nicer bun and put on a new comfy outfit, that’s okay. You are taking the time to take care of yourself, and you will feel better for it.
  • Take a walk with the baby in a stroller. Listen to music, a podcast, or just enjoy the scenery; the goal here is to connect with what brings you joy and peace.
  • If you have older kids, plan a playdate. Let the kids keep each other company while you talk with another mama in your same life stage.

You’re not alone in your postpartum journey

If you are struggling with guilt and worry and you don’t know how you can keep going on and taking care of your new baby, you are likely experiencing Postpartum depression. Postpartum depression is a result of hormonal fluctuations and the many changes and new responsibilities that come along with having a new baby. It’s not your fault. There is help, and you don’t have to figure it out on your own. The first thing you should do is let your partner or another adult know that you are struggling. If you can start practicing self-care, then make that a priority. But if you cannot, then start with a trip to your doctor or a counselor. Depending on your situation, postpartum depression and anxiety can be treated with medication and therapy. Your doctor and counselor will help you decide what route to take.

Everyone’s birth experience is different.

Both moms and dads can struggle with adjusting to life with a new baby, and it’s okay if you aren’t loving every minute of life with a newborn. Postpartum depression can make it difficult to bond with your baby. If you are struggling to connect with your baby, talk with your partner. Not only can they help you find outside help, but you may find that they are experiencing the same struggles. If you are struggling to find someone to connect with, call the National Postpartum Depression Warmline ( 1-800-PPD-MOMS). They are available 24-7 to listen and get you in touch with someone who can help.

How can a counselor help?

A counselor can help support you in many ways after childbirth. Whether you need a safe place to talk or you need help coming up with strategies to make life a little easier, counseling can help. Regular counseling appointments carve out time for you. During your counseling sessions, you and your mental health are the focus and goal.
If you are struggling, this quick 10 question quiz can help you determine if counseling is right for you. It’s important to remember that not all postpartum depression can be managed with therapy and the above tips. Sometimes medical or other interventions are necessary. You don’t have to figure it out on your own. Talk with your partner and find a counselor who can walk this journey with you.

What we offer here at The Well House Group in Southlake, TX

Here at The Well House Group, we are here for you in every part of life’s journey. Whether you are a new mom or you have been down this road before, we are here to provide you with the tools and support to create your best life. Couples counseling can be helpful if you are struggling to communicate with your partner.

We offer both in-person and online telehealth sessions for individual counseling and couples counseling. You can schedule a session with us today either in person or via telehealth connection by emailing us, texting us, or giving us a call today. Take back your postpartum journey with us here at The Wellhouse Group.

Academic Coaching | When School is Too Much

Classes, friends, and all the extracurriculars that it takes to ‘get ahead’ in life can leave you wondering how you are supposed to do it all. Without balance in your life, it can feel impossible. You don’t have to figure it all out on your own. Academic coaching can help.

Teachers, tutors, counselors, coaches. Soo many adults, so little time – and how do you know who to turn to for help? Teachers, teach you the material. They are a great first stop when you start struggling in school. They can help re-teach a concept or help you catch up with missing assignments. Tutors can help you when the subject is just too hard to figure out in the classroom. A tutor can help you re-learn tough concepts, work through homework, or study for a test.

Counselors, whether school counselors or those out in private practice, can help you with your mental health. If you are struggling with depression or anxiety, they are a great person to have on your team. Speaking of teams, we usually think of athletic coaches but there are also academic coaches. Academic coaches, like athletic ones, are there to help you reach your goals. An academic coach will help you identify what is and isn’t working with your school life. You will create goals and actionable steps to reach those goals. If your academic coach is also a counselor, then you get the best of both worlds. You get targeted strategies to meet your academic goals with the expertise to tend to your mental health along the way.

Why is Academic Coaching Beneficial?

With academic coaching at The Well House, we utilize a solution-oriented approach. We focus on the realistic goals that you set for yourself to create a path for success. When tackling a load of classwork, social pressures, and extracurriculars; it can feel like you are climbing a growing wall. As you are tackling one task, it seems like three more are coming your way including grades, parental expectations, and the demands of higher education.

Academic coaching is going to teach you how to not only climb that wall you are facing but prepare you to leap over it. Sometimes all you need is for someone to show you a better way to prioritize and organize the tasks in front of you. Academic coaches are partnering with you to create a plan that works for you. That is going to look a bit different for everyone. Some people are paralyzed by the stress of school. Working past that to a place where the workload in front of you is manageable and expectations are able to be met with vigor is a key strategy for these kinds of students. Just like we all learn a bit differently, coaches help you to find your strategy for facing the challenges ahead.

Once you have mastered the academic portion, you can also move beyond to tackle some of the harder issues that are holding you back from living your best life. It is often found that underneath the academic issues, there are real-life issues as well. Whether you are dealing with past trauma, current trauma, or just want to feel more in control, our counselors can help you to gain the confidence and resources to face it all. These are all things that someone qualified to teach or tutor may not have the resources to handle. Academic coaching addresses the whole person rather than just the school-centered mind.

Reasons You May Need Academic Coaching

It is a struggle to keep up with the classwork

Classwork can become overwhelming quickly. Unfortunately, when we are overwhelmed, it is easy to procrastinate while panicking. This snowballs to create an even bigger stressor every time you think about it. The good news is, that stress is manageable when you are working with a counselor. They are there to teach you ways to manage your academic-related stressors.

We can help you to come up with a plan to tackle that snowball one piece at a time. Helping you to break it down into bite-sized pieces allows the pressure to become more manageable. Maybe you’ve gotten behind a bit because of an illness or your extracurriculars are making it difficult to find a balance. Balance is the key to living a life this is fulfilled. Counselors are there to help you achieve the life you desire, and move beyond YouTube breathing techniques.

You are feeling a rise in anxiety surrounding classwork

That being said, anxiety creates a physical response in the body that can be hard to overcome without some techniques. You feel your heart start to race, your breathing quickens, and your muscles are tightening in preparation for your response to stress. The human body has a hard time differentiating between a physical threat to you and a mental stressor. Your body is telling you to either run, freeze, or fight. How does that translate into your work in school? This lends itself to procrastination, avoidance, and poor performance.

Recognizing when you are starting to become anxious is the first step to overcoming those physical responses. A therapist can work with you to help reframe those stress triggers in a way that you can de-escalate those physical responses in a way that is manageable. When you are able to take back control over your body, it is that much easier to tackle the classwork that is coming your way.

You are capable of doing well in school with all the right tools.

You are looking for direction when it comes to higher education

Searching for the right university or college program for you is extraordinarily overwhelming. It can feel like your entire life is going to be determined with this one single decision. It can also feel like the program that you choose is a definition of who you are for the rest of your days. If you want to know a secret, most people have no clue who they are and what they want to be when they grow up even after they’ve been working in the ‘real world’ for years. Self-discovery is a constant journey.

Choosing your college takes a heavy bit of introspection. Small or large; private or public; arts or science? Working with a counselor can help you to answer the necessary questions involved in this decision for yourself. We can’t tell you what to do with your life, but we can help guide you down the right path for you. Academic coaching can help you ask the right questions rather than all the generic questions that are coming your way.

You are overwhelmed and losing interest in school

When you feel buried by all the work and information that school flings your way, it is easy to lose interest entirely and want to give up. Giving up may seem easy at the time, but it makes for hardships later on. This is the time to reach out to people you trust to let them know how you are feeling. It can make it even worse to feel alone and discouraged. Reaching out to those people doesn’t make you weak or dumb. It means you are taking back control of your life and the way you feel.

Taking with a counselor during academic coaching will help you to understand why you are feeling the way you are. Through targeted questioning, we can guide you to finding solutions to the problems that seem too hard for you at the moment right now. It’s about small steps every day to create a life that is better for you. Not only can you be doing better in school, but you can also find fulfillment in it as well. There are no guarantees that we can make school as interesting as those other hobbies you love, but we can help you reframe it to make it less annoying and tedious.

Parents, how you may be contributing to your child’s stress

As much as we love our kids, it is hard not to put undue pressure on their academic performance and life choices. You obviously want the best for their life and their future, but have you taken a step back to wonder if the way that you are approaching that is stressing them out more than necessary? Every child dreads feeling like a failure in the eyes of the people they love the most.

So, that then begs the question: as a parent, how can you help your child when they are struggling with their academic performance and overall satisfaction with their education? One step would be to put them in the best position possible to heal themselves. Take some of the pressure off from your side by letting them know that you will be there for them even when things are not going the way we planned. Listen actively to how they are feeling about school and watch for signs of stress in your child. Make sure you are leaving them time to have a social life. Developing those skills will help them to cope now and create a healthy future in their relationships.

Bringing them into a counseling practice for academic coaching can also let them know that there are more resources out there than just extra tutoring time. Grades are often a reflection of a child’s mental state as well as their learning journey. When they do come to you with a report that contains less than ideal scores, ask them how they are doing. Stress and anxiety can cause major deviations in performance. Communicating to your child that their mental state is an important part of who they are means that they are more likely to check in with themselves as well rather than just letting it go unattended.

Communication with your child

Be truly empathetic and non-confrontational

When commuting with your child when it comes to grades, you are often addressing them in a moment of personal crisis. Here are some tips to let you better communicate. First and foremost, it is better to approach them in an empathetic and non-confrontational manner. They are likely to think that you are only going to be disappointed by their underperformance. When you come to them from a place of understanding, they are more likely to really and truly connect honestly with you.

Oftentimes, this will allow you to work your way to the root of the issue rather than addressing surface-level issues. You can go from “I never get any sleep” to “I’m so stressed out about graduating and facing adult life that I am unable to shut down at night.” These are two related issues, but you can see how the first has an obvious answer (go to bed earlier) and the second means that your teen could use the help of a counselor.

Find things to praise your child for

Another way to keep the conversation constructive is to find moments to praise your child. Maybe they are struggling with their academic performance, but they are over performing in other ways. Finding those little moments for them to feel valued and appreciated can help to facilitate their openness to a way to address larger issues. At the same time, allow there to be pauses in the conversation for your child to really think about their responses. Forcing them to solve their own issues right away may not be realistic since they themselves may not even really know why they are having a hard time.

Seek a third party to help them open up

If your child is unable to communicate those frustrations and issues with you as a parent, academic counseling is a great place for them to explore the issue for themselves. Working through it on their own can be less embarrassing sometimes than talking through it with you when they are feeling the pressure of underperformance. Either way, it may be beneficial for you as a parent to seek out some support of your own. Parent coaching, like academic coaching, is a great place to find resources on how to handle the stress that comes with being a parent to all ages of children.

How The Well House Group can help you

Here in Southlake, TX we have all the resources you can need to get back on your feet. Whether we can help you with stress management strategies, create a better balance in your life, and give you help when deciding the direction for higher education. What’s best about our academic coaching is that we are your partner. As counselors, we are able to address any higher issues that present themselves during our time together. For parents, we also offer parent coaching to help you be the best equipped to help your child.

Our counseling practice is also able to provide you with in-person academic coaching as well with our HIPAA secure telehealth connection. For those students with schedules that are harder to manage between academics, extracurriculars, and sports; online counseling means it is that much easier for you to seek out help.

Schedule a consultation with us today so that we can get started on making your academic life more manageable. You can schedule with us via text, phone call, or email. School doesn’t have to be miserable. Let us help you experience success again.

Young Adult Therapy | When it gets real, get real help.

As a young adult, counseling in Southlake, TX may be the last thing on your mind. You step out into the world feeling like everything is new and fresh and also overwhelming. There are new friends, new jobs, maybe moving out on your own, and all kinds of other new experiences. All of these challenges can be exhilarating at their best and exhausting at their worst. We turn to friends for comfort and support but they do not always have the answers that we need. That is where young adult therapy can help!

An online therapist in Southlake, TX can be like a best friend – except they are confidential, knowledgeable, and have been there before. They are kind, honest, and will turn the mirror back on you to help you grow and change. A counselor is never afraid to bring up the hard stuff. Unlike a best friend, when you are working with a counselor the focus is always on you and your needs. Whatever your struggle, counselors are impartial and capable of handling whatever you are going through. Even if you aren’t actively struggling with trauma, anxiety, or depression; a counselor can help. When you are looking to grow and learn about yourself, young adult therapy is the perfect place to do so.

Fresh out in the world

young adult friends enjoying time together. As young adults, life is changing. Get perspective with online therapy in Texas. Begin working with us in young adult therapy in Southlake, TX for guidance and relief with issues such as trauma, depression, and anxiety soon!It seems like there is a massive push for everyone to grow up and become an “adult”. Maybe you are finally on your own and it hits you, “I am so not equipped to be here.” Whether you are doing your taxes for the first time or realizing how uncomfortable it is to be on your own, there is no escaping the transition from teenager to adult. The good news is that it does get easier as time goes on. The first time you go to an interview or figure out your finances is always the hardest. There is just soo much you don’t know… yet! It’s downright overwhelming when you are going through all these transitions at the same time. If you are also navigating tough emotions or mental health challenges, then it can even feel more challenging. While time can help with the newness, a counselor can make the transition easier. You don’t have to navigate these times alone – especially if your mental health is suffering – find a counselor you connect with. We can help.

Brand New Jobs

How many times has someone asked you “what do you want to do when you grow up?” Probably a lot. Everyone, including you, is wondering where you’re heading and what you plan to do. Even though it is the natural progression of things, it doesn’t make it any less daunting. Sooner or later you will end up working your first job, and you may find yourself wondering – “Is this IT?” While you may have worked in high school or through college, this job feels different. It’s a real job.. Like a career job. Talk about daunting. There is so much to consider and figure out about life. So much time was spent on getting to this point, and if you are feeling underwhelmed, overwhelmed, or less than satisfied; a counselor in Southlake, TX can help. You don’t have to have all the answers. In fact, you don’t even have to know all the questions. If you know how you are feeling, a therapist can help you sort out the rest. Young adult therapy can help to reconcile how you are coping with your career goals and your own life.

Brand New Friends

Sometimes change comes easily, and sometimes it’s hard. As you grow and find your way in the world, your friendships will follow suit. You will be meeting new people and interacting in new ways. It’s a little intimidating and awkward to figure out how to make friends in a new place. Old relationships may not work in the context of your new life, and it can be difficult when these relationships fade. How do you know when a relationship has run its course? And how do you connect with new people as an adult?

Counseling is a place to work through your relationships, both new and old. Relating to others as an adult can mean stepping out of your comfort zone to meet new people. Counselors at the Well House Group can help you navigate relationships and live a fuller life.

Brand New Places

Woman sitting in rocks looking over ocean. When you're ready to begin therapy in southlake, tx, The Well House Counselors are here to help. Begin young adult therapy in Southlake, TX today for relief with anxiety, depression, or life transitions. When leaving college or home, you may find yourself in a new place. Whether you are living an hour or two away from your childhood home or you’ve moved across the country, it’s common to feel isolated in a new place. Finding a way to plug into your community can seem like an impossible task all on your own. A therapist in Southlake, TX can provide comfort and support during these transitional times. Together, you will explore ways to connect and meet people in your new community.

Even if you are moving to a new place with your partner, you will want to make new connections with others outside the relationship. Your partner cannot meet all of your social needs, and you will both benefit from diverse experiences outside of the relationship – much like you did before the move. Ease the transition by talking with a counselor on strategies for engagement and how to learn to love the new place that you will call home.

Feelings of failure

Young adulthood includes college students too. Whether you are working your first adult job or you are in college, burnout and fatigue are common. Society has expectations, parents provide pressure, and your peers always seem to be doing something better or farther along. Pressure comes from all angles, and it’s exhausting to try and keep up. If you are struggling with fear of failure, a counselor can help you keep things in perspective. Don’t wait until you burn out or break. It’s possible to move forward in life without stress and anxiety. A counselor can help you learn to listen to your own intuition or inner knowing. When you find this inner voice, it will be easier to tune out anything else that doesn’t align.

The trajectory of your life is going to look very different from the people around you – and it should! You are uniquely you, and all your successes and failures are gearing you up for something great!

Learning to cope with that failure and finding peace in who you are is important in becoming an adult.

Discovering where you fit

This is where it gets juicy. Everything always comes down to you – who you are and what you want. In fact, this journey of self-discovery isn’t always smooth, but a therapist in Southlake, TX can help buffer along the way. You may not know it now, but you were made to do something awesome. That definition of awesome is entirely up to you. When you were a kid, your parents defined what you did and how you did it. Now, it’s your turn to decide. If you are struggling with anxiety, depression, trauma, or any other mental health challenge, this can seem entirely overwhelming. Your mental health struggles don’t have to postpone your journey. Also, your mental health is a part of your story, and the skills and strengths you develop during these tough times will be a testament to your strength and ability to overcome. Whatever your story, make it yours.

Finding your place isn’t always easy or intuitive. A young adult counselor can help you on that journey. Counseling is a place to share your deepest worries and your greatest triumphs. Your counselor will provide empathy and expertise as you find yourself.

Young Adult Therapy Can Help You Build Stronger Relationships

Woman outside in orange and green outfit smiling. Life comes with all kinds of changes, especially young adulthood. Begin navigating it with young adult therapy in southlake, tx either in person or via online therapy in texas today!Are all your friends getting married or pairing up in committed relationships? Tis the season! But it’s not so merry for some. Finding the right partner isn’t easy. Especially if you are struggling with anxiety or depression, it’s hard to think about something so long-term. It is perfectly fine if you are not ready. For those who are still wondering or not so sure, these years are a great time to explore your interests. Do things you enjoy doing. Explore and live a life entirely on your terms. Get to know yourself. Whether or not you meet someone in the process isn’t the point. Having fun and getting to know what you like and don’t like is.

Maybe you already know this; but in case you don’t, relationships are never, ever going to be perfect. Whether you are cultivating deeper friendships or striving to build a future with a committed partner, all relationships provide us the opportunity to work on ourselves. This may be the first time you are exploring your stuff and realizing how the past has affected you. A counselor in Southlake, TX can help you sort through the challenges and find healthy ways to relate to the important people in your life.

Parental relationships change during this time as well

Even as you grow and become more independent, you will always be your parents’ child. The relationship with your parents has been shifting and changing for a while now. It’s normal and totally okay if you are having a tough time navigating these changes – or maybe it’s your parents who are having the tough time! However things are going for you, you will need to learn new ways to communicate with your parents.

It’s easy to revert back to childish ways when talking with parents, but these old ways of communicating aren’t going to be effective. As you learn new ways to communicate your needs and feelings, it may be helpful to get clear on what you want before having the conversation. A therapist can help you get clear on your needs and find the right words when talking with your parents.

How can we help you in young adult therapy in Southlake, TX?

Young adult working at desk in white office. Seasons change, don't let them keep you from thriving. Get support from a therapist in southlake with young adult therapy in southlake, tx. Join us in person or via online therapy in texas soon!There are so many things going on in your life right now, and you don’t have to figure it all out on your own. These years are special and full of opportunity, but they aren’t without struggle. The counselors at the Well House are trained to help you achieve your goals. Let us help you with your journey of self-discovery, relationship management, and communication skills.

Alongside our young adult therapy, we also offer career coaching for young adults. Finding a job that you like and enjoy doesn’t come naturally for most people. Balance and fulfillment are possible, and a counselor can help you find your way.

Other services you may be interested in include:

Parent coaching, therapy for moms, EMDR therapy, EMDR for peak performance, postpartum support, marriage counseling, and couples therapy, and teen therapy. Alongside our regular office, preparing for the rest of your life has never been easier and more accessible than ever – The Well House offers sessions both in-person and online therapy in Texas.  Our HIPAA-approved connection means that you and everything that you share is safe within each session. We are excited to help you find balance, purpose, and joy in life as you ultimately, reconnect with yourself and find freedom. Call now!

Teen Counseling | A Judgment-Free Zone

Teen counseling can sometimes be a difficult topic to bring up within a family. Parents can feel hurt if they feel blindsided, and teens can feel pushed to do something that is uncomfortable and out of their norm. No matter which side you fall on, it is important that if you are seeing the signs that your teen should be in counseling, you get them the help that they need. Teens, don’t be afraid to make the first move here, too. Reaching out a hand for help can be terrifying, but it is worth it in the end.

Why do so many teens’ emotions feel larger than life?

The teenage years are choke-full of changes: physically, mentally, and socially. All those changes lead to a ton of new stress that never existed as a child. Some find it relatively easy to navigate through this. Other teens have a harder time adjusting. It is the stigma to label the teen years as some of the hardest as a parent. However, think about how exhausting it is as a child to be growing into an adult. Especially in the United States, teens are pushed to grow up quickly. Responsibility without preparation can be a hard thing to handle.

Emotionally, there is a lot going on with your teen. One might attribute some of their poorer choices or outbursts to be associated with a lack of intellectual development. However, abstract reasoning, memory, and the formal capacity for planning are already developed by the time a person is about 15 or 16. The prefrontal cortex which regulates reasoning and impulse control is not fully developed in teens. The reason that they often feel out of control and make some poor decisions is actually attributed to their emotional state. When asked questions about different scenarios, they often say the same thing as adults. Their emotional state coupled with social pressures is actually what is driving that ‘out of control behavior that is so stereotypical to teenagers. Their ebb and flow of hormones are also driving that crazy train, so lookout.

Teen hormones play a big role in their emotions

Due to the variability of those hormones, their emotional state can feel hard to manage both internally and as a caregiver. There may not be a real way that they can easily grasp that can explain certain behaviors. This is where talking with a counselor can really help sort through an especially confusing time. Teen counseling allows them an outlet outside of their friends and family to feel heard enough to dig deeper into those emotions to help process them in a healthy manner. Online counseling for teens in Texas is also a great place to dive into anxiety and depression-related symptoms to help catch those disenfranchised people before they fall deeper into those negative emotions.

Counselors in Southlake, Texas are not there to judge you

As a teenager, it can sometimes feel like you are under this gigantic magnifying glass for all of the world to judge. Teen counseling in Southlake, TX is not a place for that kind of judgment. Instead, it is about introspection and acting as a guide to help you through arguably one of the toughest times people face. You are stuck right in between adulthood and childhood. Although in some ways you feel like an adult, you are not quite there yet. This can be extremely frustrating if you do not feel heard or seen because of that.

Counselors in Southlake are specialized to help you work through whatever it is that is bothering you. Big or small, we are trained to get to the root of each issue and address it in the manner that best suits you. We are there to work with you. Let teen counseling be a safe place to destress and get back some control over your own life – even when it feels like it is out of your control. This is something that even adults have to face when we are supposed to be ‘adulting’. If you can learn some techniques to better manage your own life, you are going to be that much more prepared for when real adult life does come around.

School can be a major source of stress

Teens walking outside near flowers and green trees. If your teen is struggling with anxiety, depression, or stress, then it may be time to begin teen counseling in southlake, tx. We also provide online counseling for teens in Texas, if online therapy for teens fits better. Call now!Whether you are in middle school or high school, there is a huge amount of pressure to perform in a way that sets the path for the rest of your life. If you are stressed out to the point of severe anxiety though, how are you supposed to be able to perform well? Kind of a catch-22, if you think about it. Maybe it’s not that you can’t do well in school, but rather outside factors like anxiety or stress are getting in the way.

The transition from middle school to high school can be a difficult one. You are finding a new place within your group of peers, discovering who you are, and trying to manage harder and harder academics all at the same time. Having a counselor to talk with can make that transition that much easier. It may feel sometimes like you are alone in your experiences. You are not. We are here to help you in any way we can whether that be coping skills, stress management, or working through anxiety.

Teens are dealing with a lot academically

It now seems to be a societal expectation that most kids go to college too. This may not even be the path for every person, but how are you supposed to find out if you are so stressed out? Talking with a counselor can help you sort through some of those tough decisions at the end of high school and set you up for success at the beginning. Our academic coaching in Southlake, TX may be a great resource for you as you are navigating school and feeling overwhelmed. We can help you work through decisions on higher education, manage your time effectively, and reach your academic goals.

Teen counseling in Southlake, TX is a foundation for a good life

Counseling is something that will always be helpful for people. Like we mentioned earlier, these are the skills that are going to prepare you for the rest of your life. Whether you are learning through online therapy in Texas or in an office with the guidance of a counselor, these skills are valuable. it doesn’t make it less valuable. Counseling may be the easier way to learn these skills though. Let us help you take all of the guessing games out of what it can mean to grow up. We may not have all of the answers, but we are here to help you create a better life.

Counseling can help you learn emotional regulation, social skills, and self-esteem, improved communication, the ability to address self-defeating behaviors and habits, stress management, problem-solving skills, and increased confidence in your decision-making. As a teenager, you are in the process of learning how to build, maintain, and regulate friendships in your life, online counseling for teens can help you with your relationships whether they are romantic or not.

So, while we are here for those cases of depression, anxiety, stress, trauma, and other teenage disorders; counseling is also there for the teens that would like to learn how to be better adults.

Let’s talk about suicide and self-harm in teenagers

Teen boy standing outside near brick building leaning against railing. The teenage years can be hard, for both parents and teens. Consider teen counseling in southlake, tx and parent coaching today for further guidance. Begin teen counseling near me "southlake, TX 76092"Self-harm is something that makes a lot of people wonder why. Why are they doing this? How could it possibly make them feel better? What am I missing in my teen to make them do this? All of these questions and more are ones that often only your teen can answer for themselves, that is if they even know it themselves. Self-harm is a major sign that they are not able to cope with whatever is going on in their life. That can range from loss to self-hatred to severe anxiety.

Having a counselor step in may be necessary

Seeking out the help of a counselor is critically important if you are seeing signs of self-harm or elevated levels of stress in your child. We work with your child to help them understand why they are doing this and to find healthier ways to manage their emotions. If you are a teen that is self-harming and you don’t understand why you may not be able to stop. Please reach out to us. Online counseling for teens is a judgment-free zone, and we are here to help you feel better. Your friends are not equipped to help you in this area of crisis, but your counselor can help.

Warning signs your teen may be struggling with suicidal thoughts:

Teenage suicide numbers continue to rise each year. The factors that play into these numbers are different for every person, but there are usually warning signs there for parents and other close friends to see before it happens. Sometimes, they will attempt suicide after an acute crisis occurs or there is a particular conflict between them and family or friends.

  1. Noticeable changes in eating or sleeping habits
  2. Unexplained or unusually severe, violent, or rebellious behavior
  3. Withdrawal from family or friends
  4. Sexual promiscuity, truancy, and vandalism
  5. Drastic personality change
  6. Agitation, restlessness, distress, or panicky behavior
  7. Talking or writing about committing suicide, even jokingly
  8. Giving away prized possessions
  9. Doing worse in school

If you are seeing any of these symptoms, there are things you can do to help them out. First, offer to be a person that will just listen to what is bothering them. Sometimes teenagers feel like there is no one to listen to them without the fear of being judged. When you offer them a place to feel supported with compassion, they can begin to open up about their feelings. Talk with them about the concerning behavior, but refrain from offering advice or trying to solve the problem for them.

Talking About Suicide Can be Uncomfortable, but it is Important

It’s also important to talk about suicide with the term ‘suicide’. When we talk about suicide using other terms, we may make it seem trivial when in fact it is very serious. When we talk about teen suicide and self-harm, it can be very uncomfortable. Even if it makes you uncomfortable to discuss, it’s no less important than sexual education with your children. If this is a topic that you are struggling with, then parent coaching with The Well House can be helpful alongside teen counseling. This can also help make your teen feel heard and understood. As well as provide you parent support during these difficult times. Parenting is a difficult task full of imperfection. Therefore, it is hard to know when we are doing the right thing for our child.

If the situation is not emergent, please seek out professional help. A teen that is attempting or talking about suicide is in need of immediate professional help. When your child is in direct harm’s way, do not feel afraid to also seek help at an emergency center. (Suicide Prevention Lifeline: 800-273-8255) These people are trained to help in all kinds of emergent situations.

What do we offer here at The Well House in Southlake?

Here at our office in Southlake, TX, we cater to teen counseling with our specialized team of counselors. Reagan Vermillion is a Licensed Professional Counselor Associate who specializes in the family dynamic. Reagan and Jennifer are a great team to tackle all of the issues that come your way in life. Whether you are a parent looking for guidance and resources for your entire family. Or, you are a teen looking for a safe place to feel heard, our practice is the place for you.

Other services The Well House Offers:

Alongside our teen counseling, we also offer academic counseling, parent coaching, and therapy for moms, EMDR therapy, EMDR for peak performance, postpartum support, marriage counseling, and couples therapy, young adult therapy. Alongside our regular office, we also offer online therapy in Texas. If coming to the office is something that is holding you back from getting the help that you need, do not let that stop you. Our HIPAA-approved connection means that you and everything that you share is safe within each session.

Let us be the hand you need to hold to get to the other side. Life can be hard, but it can feel easier. Especially with the right resources and support. In the meantime, life doesn’t have to feel out of your control. Schedule an appointment by call, text, or email with us today to feel like yourself again.