Why You Aren't Alone If You're Nervous About What's Next After High School

Graduating high school is a huge milestone. It’s something you’re likely to remember for the rest of your life, as it signifies one chapter ending and a new one starting. 

But, as exciting as graduating can be, it can also feel overwhelming, and even a bit scary. You’ve spent all of this time working up to this moment, and…now what?

Even if you have plans after high school — whether it’s going to college or starting a career — it can still feel like you’re stepping into foreign territory. 

If you’re feeling nervous about what’s next, you’re not alone. It’s normal to experience some anxiety as you approach graduation and even after you graduate. Let’s take a closer look at why that is, and what you can do about it. 

Worrying About the Future

Anxiety thrives on the unknown and the “what ifs” of life. You’ve been in high school for four years and probably in elementary and middle school with the same people before that. Even if you moved and changed schools at some point, there’s still a comfort and familiarity surrounding you. 

After graduating, that all changes. 

Even worse, you’re not exactly sure how much it will change until it happens. There are some people you might never see again. Your responsibilities will grow. Your daily routine will never be the same. Those are comfort issues that are immediately swept away. On top of it, you’re immediately thrust into an uncertain future, even if you have concrete plans in place. There are plenty of “what ifs” to consider, and it can make it easier for your nerves to take over. 

Changing Relationships

Whether you’ve been with the same classmates since kindergarten or just for a couple of years, there’s a sense of familiarity with the people you’re involved with. You don’t have to be the most popular person in school to have a strong, stable friend group. 

Graduation doesn’t mean all of your friendships will fizzle. But, as things change, so will your relationships. Some people might move away. Others will start jobs and their schedules will change. Some will go to college. You’re not going to see each other every day anymore, and while that’s hard enough, the idea of forming new friendships elsewhere can be even more overwhelming. 

Societal Pressures

Whether you know what you want to do with your future or not, it can feel like there’s a lot of pressure after graduation. Your family might have specific plans for you. People in the community might ask what you want to do. 

It’s okay if you don’t know right away. It’s okay if you want to take a break to figure things out. But, that doesn’t always make the pressure from others disappear, and it can cause you to feel nervous about the path you’re taking. 

What Can You Do?

First, recognize that it’s perfectly normal to feel nervous right now, whether you’re about to graduate or you recently have. No matter how exciting the next chapter will be, it comes with a lot of uncertainties. Acknowledge your feelings instead of trying to push them down or brush them off. 

Next, make a plan for yourself. You don’t necessarily need to know what you want to do right away. But, having some kind of plan or goal in place can help you feel more grounded and less uncertain. 

Finally, don’t hesitate to talk to someone if you’re struggling. Leaning on your support system can help you feel more secure and confident. If you’re really having a hard time with nerves and anxiety, consider reaching out for anxiety treatment. You’re not alone, and it’s important to be reminded of that as you prepare for the future.

5 Unique Ways to Calm Anxiety

Anxiety is one of the most common mental health conditions in the world. While it can range in severity and affect people differently, there’s a silver lining to it that’s important to keep in mind — it’s often very manageable. 

But, you can only combat anxiety with the right techniques. Trying to beat it on your own can feel like a struggle. So, don’t consider things like “home remedies” to be replacements for professional mental health help. Working with a therapist is often the best way to better understand the root of your anxiety so you can overcome it. 

However, being able to manage your symptoms on a daily basis will help to empower you and give you the strength and confidence you need to fight back. If you’re feeling stuck when it comes to calming anxiety on your own, let’s cover five unique things you can start doing right away.

1. Go Outside

If anxiety feels overwhelming at times, don’t confine yourself to a specific space. Instead, step outside and get some fresh air. The change of scenery alone can help to distract your anxious mind. 

Beyond that, though, there are plenty of mental health benefits associated with nature. It can reduce stress, calm your anxiety, boost your energy, and improve your overall mental well-being. Even spending just a few minutes outside each day or when you’re feeling especially anxious can make it easier to calm down and find more control.

2. Practice Meditation

Unfortunately, meditation is still often stereotyped today. You might have seen depictions of it in movies or television shows and have assumed it’s not for you. 

But, meditation isn’t about specific chants or noises. You don’t need to sit in a certain position or practice any kind of ritual. 

Instead, close your eyes, focus on taking slow, deep breaths, and stay centered on the present. If you’re new to meditation, try using a guided meditation app or work along with a video to get started. Meditation can quickly become a wonderful addition to your self-care routine as you fight anxiety. 

3. Get Creative

One of the best ways to calm anxiety quickly is to distract yourself from it. Take a break from what you’re doing and engage your mind in something else. Doing something creative can help to pull your attention away from your anxious thoughts. So, try drawing a picture, listening to music, or even dancing around the room. Join an art class once a week to help to distract you and give you something to look forward to.

Distraction from anxiety isn’t a permanent fix, but it can make it easier to get out of your head for a while so you don’t feel so overwhelmed. 

4. Break a Sweat

Most people understand the importance of regular exercise for physical health. But, it’s great for your mental well-being, too! 

Exercise can quickly help to reduce stress and anxiety, improve your mood, and give you feelings of happiness that last for hours after your workout. You don’t need to run a marathon or go to the gym for an hour each day to experience the mental health benefits of exercise. Find something that works for you, and you’ll be more likely to stick with it.

5. Start Journaling

You don’t have to be a great writer to benefit from journaling. Carrying a small notebook with you can be a more useful tool than you might realize. 

Sometimes, all it takes to fight back against anxious thoughts is to get them out in the open. But, whether you don’t have anyone to talk to at any given moment, or you’re not comfortable opening up, getting those thoughts out there isn’t always an option. 

Journaling is the next best thing. Not only does it allow you to write down your anxious thoughts to get them out of your mind, but you can use it as a sort of log to see how far you’ve come in your journey with anxiety. 

Again, talking to a mental health professional is often the best way to overcome anxiety. But, if you’re trying to fight back against your symptoms each day, try some of these techniques to help you calm down and feel more in control.  Reach out to us to learn more about anxiety therapy.

How To Practice Positive Parenting With Your Child

Positive parenting isn’t necessarily a new approach to raising children. However, it’s gained traction over the last few years thanks to the benefits. Studies have shown that positive parenting can boost a child’s self-esteem, help them do better in school, and improve their overall mental health. 

Additionally, when you practice positive parenting, you’re serving as a role model for your children. When you treat them with kindness, respect, and compassion, they’re likely to treat others the same way. 

Of course, positive parenting isn’t about ignoring problems or avoiding healthy discipline. So, how can you make sure you’re getting it right? 

Let’s cover some positive parenting practices you can use right away with your child. 

What Is Positive Parenting? 

Before you dive into the world of positive parenting, you have to know what it looks like and how it will fit with your family. 

Positive parenting focuses on the relationship between you and your child. It is the practice of recognizing what your child needs and providing it in a caring, loving, and kind way. That doesn’t mean giving them every little thing they want. Positive parenting doesn’t mean there’s no discipline or rules. 

However, instead of “traditional” punishments, positive parenting focuses on how you can guide your child to make the right choices. You’ll learn how to effectively communicate with your child, and they’ll learn what’s necessary to communicate right back. When they’re able to express their needs in healthy, effective ways, there is less likely to be any discord in your relationship. 

Positive parenting also focuses on the importance of healthy boundaries. Boundaries can improve just about any relationship, but they’re especially effective for parents and kids. When your child knows the boundaries that are in place, they have a choice to stay within those boundaries. When they don’t, there are consequences that need to be laid out ahead of time so they understand exactly how they will be disciplined for crossing a line. 

How to Introduce Positive Parenting

So, how can you be a more positive parent? You don’t have to completely change your parenting style to start introducing aspects of positive parenting into your life. 

Start by communicating with your child more often. Talk to them about their day, or get involved in their interests and hobbies. Open communication builds trust and intimacy. Your child will also feel respected and understood, and they’re more likely to offer the same respect, in return. 

Set limits by giving your child choices. When you dictate every little choice in their life, they’re not going to be able to grow like they should when it comes to problem-solving and critical thinking. They might also feel stifled. While you’re still in charge of the choice, give your child some options you’re okay with for them to choose from. Giving them this bit of responsibility while still having limits in place can provide more balance to your relationship. 

Finally, praise them for the good things you see. Far too often, parents are quick to focus on the negative behaviors of their children. You might want to discipline your child for behaving poorly, or you might pick out something they did wrong. Instead of dwelling on those things, make sure you’re also pointing out what they get right. 

Celebrating your child’s strengths will boost their self-confidence and make it easier for them to stay on a positive track. 

Positive parenting is all about guidance. It doesn’t mean there will never be setbacks or that you’ll never get frustrated. But, by putting these ideas into practice, you can enjoy a calmer, gentler, and more respectful relationship with your child.  Reach out to learn more about family therapy or child therapy.

Do Women and Men React Differently to Trauma?

Trauma doesn’t discriminate. It also doesn’t specifically seek out or affect one sex over another. It can happen to anyone at any stage of life. However, how people react and process trauma can be different. 

Men and women react to trauma differently in a variety of ways. That reaction carries over into how they cope with trauma, and those coping mechanisms often either make it easier to work through the effects of trauma or make things seem much worse. 

Let’s take a closer look at these different reactions. If you’ve experienced any kind of traumatic event, understanding typical responses and ways of coping might help you realize what you’re going through. More importantly, it can encourage you to reach out for the right kind of help. 

How Do Women React to Trauma?

Research has shown that men are actually more likely to go through traumatic experiences than women. However, women tend to have a harder time working through the effects of trauma. As a result, women are more susceptible to PTSD. 

This is largely due to the fact that women tend to re-experience whatever trauma they went through more often. Things like flashbacks and vivid dreams often make it difficult for women to move forward and get past the trauma they experienced. This can make the trauma feel very fresh, even if it happened years ago. 

So, it should come as no surprise that women who have gone through trauma are more likely to be anxious or depressed. They can often seem jumpy and are typically hypervigilant. 

Women tend to cope with trauma by adopting a “tend and befriend” approach. They feel the need to take care of those around them and to lean into their social circle of friends and family to find support. That isn’t necessarily a bad thing. However, if no support is available, it can exacerbate the symptoms of PTSD and increase the risk of trying unhealthy coping mechanisms. 

How Do Men React to Trauma?

Men are more likely to experience trauma largely because they’re at a greater risk of things like physical assault, accidents, or experiencing different disasters. How they react and process that trauma is very different from women. The “fight or flight” response in men who have experienced trauma is often in full force. 

Societal norms come into play when it comes to how men react to trauma. It’s not uncommon for them to experience anger. However, it’s often a mask to cover up deeper emotions that might not be considered “strong” by societal standards. Under the surface, it’s not uncommon for men who have experienced trauma to feel fearful, anxious, sad, or even frustrated. 

Men tend to have a harder time accepting and processing these emotions. So, they lean into anger and cope with things by showing as much strength as they can. 

As a positive, men are more likely to take a focused and determined approach to overcoming the effects of trauma. They want to problem-solve and figure out ways to move past it. There are healthy ways to do that, of course. But, there are also unhealthy coping mechanisms that can creep in, especially for men who aren’t willing to dive deeper into their own emotions. 

What Can You Do?

Again, trauma doesn’t discriminate by gender. Whether you’re a man or a woman, the long-lasting effects of a traumatic experience can make it difficult to live your life to the fullest. You might feel tied to your trauma and unable to move forward. 

No matter who you are, therapy is often the best way to deal with a traumatic experience. A therapist can help you better understand what you went through and the emotions it’s causing. You’ll also learn healthy coping mechanisms that can help you move forward so your trauma won’t define your thoughts, feelings, and actions forever. 

Reach out to learn more about trauma therapy.

Is It Common To Be Depressed After the Holidays Are Over?

The holiday season is behind us, and while a new year can bring new opportunities and growth, it can also cause you to feel a bit down. 

No matter what or how you celebrate, there’s something special about the holidays. The lights, the smells, the get-togethers with family and friends all provide a celebratory feel that’s hard to replicate any other time of year. 

For some people, winter has really just begun. Cold, dark days, combined with slow months of “nothing” to celebrate, can cause you to become unmotivated, sad, or even depressed. 

Yes, it’s perfectly common to be depressed after the holidays are over. Let’s dig a little deeper into why and what you can do about it. 

The Post-Holiday Blues

There are several reasons why you might feel low after the holidays. First, you’re likely heavily distracted throughout the holiday season. Cooking, baking, shopping, decorating, and even cleaning keep you occupied. If you already struggle with depression or anxiety, these things can give you a greater sense of purpose. They can keep your negative thoughts at bay and give you something positive to focus on. 

Once the holiday is over, those distractions are gone. The depression you’ve been able to “avoid” for several weeks might feel like it’s suddenly stepping forward stronger than ever. 

The holidays also often bring a sense of nostalgia. You spend time with people you love and share memories about celebrations from the past. Simply being around people and thinking about happy memories can boost your mood, give you more energy, and provide a more positive outlook. 

When those people leave, and the decorations seem to come down quickly, it can be jarring, confusing, and sad. 

Recovering From the Holidays

Another reason people tend to get depressed after the holidays is that it’s the first time you might have to cope with all of the stress the season caused. 

No matter how much you love the holidays, there’s no denying that it can be chaotic. You might spend more money than you typically do. Your schedule is busier. You might be hosting family, or you might have to travel. Even if those things are enjoyable, they take a toll, and you probably won’t have much time to rest. 

Sometimes, post-holiday depression can stem from all of that stress catching up with you. It’s your first opportunity to rest and recover, and it can feel overwhelming. 

What Can You Do?

You can’t keep the holiday season from ending abruptly. However, there are some things you can do to fight off depression as the season comes to a close. 

First, try to keep spending time with people you care about. Get together for dinner with friends. Invite your family over for a game night. Get-togethers might not be as large as they are during the holiday season, but you can still make them happen. Being around people instead of isolating yourself is a great way to combat depression. 

Additionally, make sure you’re practicing self-care. Get enough sleep. Spend time outdoors. Exercise. Eat healthy foods. Prioritizing your well-being will not only reduce symptoms of depression, but it can make you feel better throughout the year. 

Finally, don’t hesitate to talk to a mental health professional if you’re really struggling. Your depression might stem from something deeper beneath the surface, and a therapist can help you work through it. The worst thing you can do is try to “fix” things on your own with unhealthy coping mechanisms until the holidays roll around again. Reach out for depression therapy if you need someone to talk to, and don’t let depression control your life throughout the rest of the year. 

4 Tips For Managing Anxiety During The New Year

The new year is officially here. It’s a time of renewal and looking at things with a clean slate. Whether you make resolutions or not, it’s hard not to feel like there’s a chance to do something different when a new year comes along. 

But, not everyone gets excited about the idea of a new year and new chapter. In fact, it can cause a lot of anxiety. You might feel pressured to make resolutions and changes. You might feel like you’re “behind” somehow. 

Or, you might just be feeling the stress left over from the holidays and wondering if this year could somehow be different. 

The last thing you want is to start a new year feeling overwhelmed with anxiety. By learning how to manage it now, you don’t have to let it control you for the rest of the year. Let’s cover a few tips you can use to manage your symptoms.

1. Prioritize Self-Care

Self-care doesn’t have to be a resolution that fades away after a few weeks. It’s something that’s important for everyone. Things like getting enough sleep, eating healthy foods, and exercising are all wonderful forms of self-care. Not only are they good for your physical health, but they can also fight back against anxiety. 

More mental health-focused activities like mindfulness, meditation, and journaling can also help you take control of your anxious thoughts. Just a few minutes of self-care practice every day can make a big difference.

2. Spend Time Outside

Nature is a wonderful healer. Multiple studies have shown the mental health benefits of spending time outside each day. It can reduce stress, improve your mood, and give you more energy. 

It can also ease feelings of anxiety, and improve your attitude of gratitude. When you spend time in nature, you’re more likely to be mindful of the moment. You’ll feel more present and appreciative of the things around you. As a result, you won’t be as tempted to worry about the past or future. 

3. Don’t Isolate Yourself

Have you ever wondered why your anxiety seems to get worse when you spend a lot of time alone? When you’re around people or keeping yourself busy, you’re also distracting yourself. While that’s not a permanent solution for getting rid of anxiety, it helps. 

You might be tempted to push everyone away and isolate yourself when you’re struggling with anxious thoughts. But, that will likely make those thoughts worse. 

Instead, stay connected with family and friends as much as possible. Don’t hesitate to tell them about how you’re feeling. Let your support system be there for you. 

If you’re concerned about opening up that way to loved ones, consider joining a support group. Sometimes, surrounding yourself with people who are going through the same struggles can help you find hope.

4. Talk to a Professional

One of the best things you can do for yourself this year is to take charge of your mental health. If you’re struggling with anxiety, don’t hesitate to talk to a mental health professional. 

Anxiety is one of the most common mental health conditions in the world. Thankfully, it’s also one of the most manageable. But, it’s rare to be able to overcome it on your own. Working with a therapist is often the best way to beat anxiety. You won’t just learn to manage the symptoms, but the condition itself. 

Anxiety treatment can help you uncover the root cause of your anxiety. You’ll also learn your triggers. Starting from the ground up might not be easy, but it’s better for your long-term success. Reach out to learn more. 

No matter your goals for the new year, anxiety doesn’t have to define who you are. Keep these tips in mind and consider reaching out for help to fight back. 

How Can You Heal From Betrayal Trauma?

Betrayal trauma occurs when someone who is supposed to take care of you violates your trust or your well-being. It’s something that typically happens in childhood. It’s the responsibility of a parent or caregiver to provide for a child’s basic needs. If that doesn’t happen, that child could deal with the effects of betrayal trauma. 

Things like physical, emotional, or sexual abuse perpetrated by a caregiver or someone taking care of you are also all forms of betrayal trauma that can occur at any age. 

It’s hard to imagine something worse than being betrayed in such a way by someone who is supposed to love and care for you. Unfortunately, it happens far too often, and the damage is often severe. Betrayal trauma is more than just about a break in trust. It can have lasting negative effects. 

Thankfully, it’s possible to heal from this type of trauma with the right help. 

What Are the Signs of Betrayal Trauma?

It’s not uncommon for adults who experienced betrayal trauma as a child to attempt to live normal lives. You might not fully remember what happened to you. Or, you might try to block it out as often as possible. 

But, no matter when you experience this type of trauma, the signs and symptoms are usually quite telling. Some of the most common symptoms of betrayal trauma include: 

• Difficulty understanding or expressing your emotions

• Nightmares

• Anxiety and depression

• Panic attacks

• Attachment issues

• Problems trusting other people

Betrayal trauma can even lead to physical symptoms, like stomach problems and aches and pains. When you internalize your trauma, especially for a long time, your body will end up “storing” it and letting you know something is wrong, whether you actually remember the trauma or not. 

The Stages of Betrayal Trauma

Even if you were betrayed as a child, you might only be remembering or coming to terms with that trauma now. It’s important to understand that there are stages to work through, and healing from this type of trauma takes time. 

It’s perfectly normal and expected for the first stage to be shock and disbelief. After all, you trusted this person. They were supposed to take care of you, and they hurt you instead. 

The second stage can cause you to experience a rollercoaster of emotions. You’ll likely go from being sad to frustrated and angry to confused — and everything in between. Allow yourself to fully feel and experience these emotions. Don’t try to ignore them or push them down, but don’t stay in those negative depths forever. 

Finally, you’ll step into the third stage where healing really begins. You’ll be able to rebuild trust, boost your sense of self-worth, and open yourself up to others again. 

The Journey Toward Healing

Once you reach that third stage, a whole new journey begins — a journey toward healing. It starts with accepting what happened. That’s not always easy to do, especially if you’ve been trying to ignore or avoid it for a long time. 

But, the sooner you accept the trauma as real, the sooner you’ll be able to recognize that it doesn’t have to have power over you. 

Again, don’t hesitate to really feel your emotions. Bottling things up will only make the recovery process longer and more difficult. Lean on your support system and let people in to help you. Open up to the people you love and trust, and you’ll quickly see that they want to help in whatever ways possible. 

Finally, don’t hesitate to reach out to us about trauma therapy. Betrayal trauma can be deeply painful, and even confusing. You’re not alone, and you can find a sense of security again while building your self-esteem. 

Coping With Anxiety During The Holidays For A More Joyous Time

The holiday season is in full swing. It’s a time of fun and celebration, but it can also be overwhelming at times. The holidays can often feel rushed, busy, and even suffocating. 

Some people struggle with the pressure to make everything “perfect.” In contrast, others tend to feel anxious about their financial situation, having people in their homes, or dealing with family members who might be toxic. 

Needless to say, it’s not uncommon to experience anxiety during the holidays. Unfortunately, anxious thoughts can quickly impede your celebrations and joy. Thankfully, there are things you can do to cope with anxiety during the holidays. With a few effective tips and strategies, you can enjoy this time of year with less worry and more joy. 

Set Boundaries

Boundary setting during the holidays might seem impossible. But it’s not selfish — it’s necessary. First, don’t feel obligated to attend every event. If your schedule is starting to fill up and you’re getting anxious about your obligations, understand that it’s okay to say “no” to certain things. 

Second, don’t be afraid to set boundaries with people. If certain family members or friends are triggers for your anxiety, limit your time around them. Maybe their presence doesn’t necessarily bother you, but they tend to bring up subjects that fuel your anxiety. Let them know right away that you won’t be talking about those things. If they get brought up, steer the conversation elsewhere or remove yourself from the conversation.

You can set limits and take more control this holiday season. Setting boundaries is a great way to establish that control and feel calmer. 

Practice Self-Care

Self-care is important all year. But it’s especially necessary during this busy season when caring for your physical and mental health might take a back seat. 

Don’t let yourself get caught up in things like presents, parties, and everything in between. Those things can be fun, but not at the expense of your well-being. 

Self-care practices don’t have to take a lot of time, and they don’t require you to spend more money if that’s a source of stress. Getting enough sleep, maintaining a healthy diet, and exercising are all great forms of self-care. If you tend to get anxious throughout the day, consider writing in a journal. It can be helpful for jotting down your anxious thoughts and pulling yourself back into the present. 

Don’t Isolate Yourself

The holidays are a time of togetherness. While having some “me time” is a good thing, make sure you’re not completely isolating yourself — especially if you struggle with anxiety. 

Lean on your support system if your anxious thoughts are trying to take over. Not only can the people you care about serve as a distraction, but they can help you work through your anxious thoughts. They can help you recognize that you’re not alone. That can go a long way in feeling more in control and less fearful. 

If you don’t want to talk to friends and family about what you’re feeling, consider reaching out to a mental health professional. Anxiety is a common condition. If there’s a silver lining to it, it’s that it’s often very manageable with the right help. So, if you don’t want to go through the entire holiday season feeling anxious and overwhelmed, get the help you deserve. 

A therapist will help you get to the root of your anxiety. They’ll also help you form strategies that make it easier to manage your symptoms each day. 

Try some of the suggestions here. Set healthy boundaries for yourself, and prioritize your personal care. If you’re still struggling with anxiety, understand that you’re not alone, and talking to someone can make a big difference through the holidays and beyond. 

Reach out to learn more about anxiety treatment and how it can help.

5 Signs of Anger Issues In Your Teenager

Teenagers are often stereotyped as moody with unpredictable attitudes. Unfortunately, sometimes, those stereotypes exist for a reason. But when you consider what teens are going through, it makes sense. 

The teenage years are a time of change. Not only are they going through physical and hormonal changes, but they’re trying to figure out who they are and who they want to be. 

There’s a difference between “typical” teenage moodiness and anger. Anger can end up being dangerous and can sometimes be a sign of other mental health issues your teenager might be struggling with. 

So, how can you tell if your teenager is dealing with anger issues? Thankfully, there are some common signs to look for. 

1. Shutting Down

Shutting down might not seem like a sign of anger, but it can actually be quite serious. If your teen starts to withdraw from things they love, stop spending time with friends, and refuse to have conversations, they could be trying to figure out how to control their emotions. 

They might be dealing with extreme anger under the surface. But, they don’t know how to regulate those emotions or handle them in a safe and healthy way. So, they internalize and essentially try to become “numb” to what they’re feeling. 

This isn’t sustainable. Emotions always demand to be felt. They’re more likely to “boil over” at some point, so do what you can to talk to your teen if you feel like they’re shutting down. 

2. Emotional Outbursts

On the other end of the spectrum, some teens with anger issues might start to have emotional outbursts. These go beyond mood swings. These outbursts tend to be extreme. Your teen might yell, curse, and even try to destroy things. 

While it’s not a fun process, one of the ways you can help is by figuring out what triggers these outbursts, so you can get to the root cause of their anger. 

3. Bullying

Bullying others can be a sign of anger issues trying to work their way out in unhealthy ways. Your teen might be struggling with their emotions so much that they’re having trouble controlling their impulses. So, it leads them to pick on others without thinking of the consequences. 

If your teen has started to become a bully, remind them of the consequences. Offer healthier ways for them to express their anger that don’t involve harming others. 

4. Substance Abuse

As another way to cope with their emotions, some teens might try to numb what they’re feeling by turning to drugs or alcohol. Substance abuse is already a risk for teens due to issues like peer pressure. But, when your teenager is trying to mask their anger or get rid of those negative feelings, drugs can feel like a temporary fix. 

Unfortunately, this habit can quickly lead to substance abuse and addiction. Your teen might start to need more and more of whatever they’re taking in order for it to work, and even taking a drug one time can be dangerous. If you’ve seen any signs of substance use in your teen, it’s essential to get them help immediately. 

5. Self-Harm

Anger issues can often be overwhelming for teenagers who aren’t ready to handle such difficult emotions. They might be so intense that they can cause your teen to start hurting themselves. 

Self-harm is nothing to take lightly. Unfortunately, it can come in many forms and isn’t always easy to recognize right away. If you see any signs of self-harm from your teen, intervene immediately to get them the help they need. 

Anger issues in teenagers often stem from something deeper. Don't hesitate to reach out if you’ve noticed any of these signs. We can help your teen sort through their emotions and learn how to manage their anger effectively. with teen counseling or family therapy.

How Can I Tell If My Teen Is Just Being Moody Or Is Depressed?

Teenagers are often stereotyped as being moody and having negative attitudes. But, many of those stereotypes are in place for a reason. 

Teens are going through hormonal changes, trying to figure out what they want in life, and trying to navigate school and social relationships all at once. It’s normal for them to be a little moody sometimes. 

But, there’s a fine line between moodiness and something more serious going on. As a parent, you might not want to think about your teen dealing with something like depression. But, it’s more prevalent than most people realize, often because of the same changes and pressures listed above. 

So, how can you tell if your teen is just being moody or if they’re actually depressed? 

Understand the Common Signs

You know your teen better than anyone. If they tend to be a little moody at times, it might just be their personality or they might just be having a bad day. But, if they start displaying other symptoms or not acting like themselves, pay attention. Some of the most common signs of teen depression include: 

• Loss of interest in things they typically enjoy

• Withdrawal from friends

• Avoiding hanging out with family

• Changes in sleeping or eating habits

• Being sad or angry

• Declining performance in school 

If any of these signs look familiar and your teen has been exhibiting them lately, it could be time to step in. But, the last thing you want is to make them feel pressured or cornered. Approaching them the right way could make all the difference in the world when it comes to them getting help. 

When to Talk to Your Teen

As a parent, realizing your teen is struggling with depression can feel overwhelming. It’s instinctual to want to jump in and help however you can. But, “forcing” your teen to talk or admit they’re depressed can do more harm than good. 

Instead of cornering your teenager about what they’re going through, let them know you’re there. Say something like, “I’ve noticed you haven’t been spending much time with your friends lately,” or “you’ve been sleeping a lot more than usual lately, is everything okay?”

These statements and questions can open up a conversation where your teen doesn’t feel pressured to dive into everything they’re feeling, but it can start to tear down walls. When they know someone is there for them and willing to be a support system, they’re likely to become more willing to open up over time. 

But, when is the right time to step in? When you notice that your teenager’s depression has started to impact their quality of life, it’s time to take action. That might include getting poor grades in school or noticing that their physical health is declining because of the changes in their eating or sleeping habits. 

If your teen has been talking about harming themselves in any way, step in immediately to help. 

The Best Treatment for Teen Depression

Opening up the door to talk to your teenager about their depression is a good start. But, if they’re really struggling, therapy is often the best option. 

A therapist can help your teen get to the underlying cause of their depression. Maybe it’s something to do with school, relationships, or something deeper that they don’t even fully realize. While it’s not always easy to get to the root, it’s a necessary first step in the healing process. 

Therapy will also help your teen learn how to manage their symptoms and cope in healthy, effective ways. The things they learn now will be carried into adulthood, so they’ll know how to manage their mental well-being on their own. 

If you’re concerned that your teen might be dealing with depression, don’t hesitate to reach out for help as soon as possible for teen counseling or depression treatment.

How Can CBT Help Me As An Athlete

It’s easy for anyone to see the physical strength of an athlete. But, what many people fail to recognize is that it takes just as much mental fitness to be successful. Things like endurance, motivation, and the willingness to overcome challenges all stem from mental well-being. 

Unfortunately, athletes also tend to face a lot of pressure, especially when they’re on a public stage. One wrong move, and you could experience a career-ending injury. If you don’t perform your best, you could lose the race, game, match, etc. You might even deal with anxious thoughts causing you to wonder if you’re really good enough, if you’re getting too old, or if your opponent is better than you. 

It’s not uncommon for athletes to deal with anxiety stemming from doubt and fear. It’s something that traditional training in the gym might not help. But, if you’re an athlete dealing with those negative thoughts, CBT might be the solution. 

Restructuring

As an athlete, you might struggle with thinking about the worst-case scenario when you’re practicing or in the middle of a competition. Again, you could get injured, lose the big game, or worry about your abilities. 

Those thoughts can lead to anxiety, and if any of them plague you enough to impact your performance, you might also start to experience depression. 

CBT can help to restructure your thoughts and change the distortions in your thinking. You’ll work with a therapist to identify your distortions and focus on what you can do to challenge them. Things like asking yourself what could happen, what are the chances of it happening, and how it might impact your life are all valid questions you can work through during therapy. 

When you challenge those thoughts, they become less powerful. It doesn’t mean you won’t still experience negative self-talk sometimes. But, with CBT, you’ll be better equipped to fight back against them. 

Creating Goals

You’re likely no stranger to setting physical goals for yourself. But, if you’re struggling with your mental health, CBT can also help you set SMART goals that are: 

• Specific

• Measurable

• Achievable

• Realistic

• Time-limited

Setting SMART goals can help you manage your expectations. You might be putting too much pressure on yourself, leading to anxiety, disappointment, and added stress. Working with a therapist to set realistic goals will not only take away some of that stress, but it will help you focus on exactly what you need to work on. 

Mindfulness

Finally, CBT can teach you how to relax and be more mindful. Mindfulness is getting a lot of traction these days, but it’s more than just a buzzword. When you’re an athlete, it’s easy to want to always look ahead. It’s even easier to focus on your past mistakes. 

But, both of those things can keep you from reaching your full potential. 

Mindfulness will help you stay focused on the present. From a performance standpoint, it’s a great way to stay “in the zone” and shift your mindset where it needs to be without falling into the trap of anxiety. 

Breathing exercises, mindfulness meditation, and even guided imagery techniques can help you be more mindful when competing and in your free time. More mindfulness leads to more relaxation and less stress. You’ll be less anxious overall, which you can carry with you in your everyday life, not only when you’re wearing the “athlete” title. 

No matter what level you’re at as an athlete, you can benefit from CBT practices. If you’re interested in learning more or want to set up an appointment, feel free to contact us any time to learn more about CBT and sports counseling.

4 Tips For Quieting Your Anxiety When You Are Competing

As an athlete, you understand the importance of focus. If you aren’t able to “keep your head in the game,” you run the risk of performing poorly, getting injured, and losing self-esteem and confidence in your abilities. 

There are plenty of things that can potentially shake your focus, including anxiety. Anxiety tends to be fueled by a fear of the unknown. When you’re trying to perform at a top level, there are plenty of unknown factors that can trigger that fear and cause you to worry about what’s going to happen. 

So, how can you quiet that anxiety when you’re competing, and ensure you’re going to perform with a clear and focused mind?

1. Listen to Positive Self-Talk

One thing that can certainly cause anxiety to feel louder and more overwhelming than ever is negative self-talk. As the old saying goes, you are your own worst enemy. It’s easy for negative self-talk to creep in and convince you that you’re not good at what you do. Or, it might tell you that you’re going to fail or “choke” somehow during your competition. 

Instead of giving into that negative self-talk, replace it with positivity. That might include saying positive affirmations out loud, actively fighting back with positive words whenever negative thoughts start coming in, or finding other ways to boost your confidence. 

2. Practice Makes Perfect

As an athlete, you’re no stranger to practice and training. But, if your anxiety comes from a fear of failure, add in another practice session. Do something until it becomes second nature and you feel completely confident in it. 

Granted, you can’t control every factor of a game or other sporting event. There are some elements that will always be up in the air. But, when you’re 100% confident that you know how to execute, you can fight back against thoughts telling you that you aren’t good enough.

3. Reduce Anxiety Elsewhere

If you’re feeling stressed and overwhelmed in other areas of life, it could be creeping into your mindset while competing. Quieting something like performance anxiety often requires quieting that anxiety elsewhere, too. 

So, find ways to relax and de-stress whenever possible. Things like mindfulness, meditation, journaling, and physical activity for enjoyment (not just training) can all help to reduce your stress levels. Mindfulness and meditation are also wonderful ways to improve focus and help you feel more present. 

4. Prepare for the Worst

Again, anxiety is fueled by the unknown. It’s easy for your mind to go to the worst possible scenario and fear the worst potential outcomes. So, think about those things ahead of time. 

That might sound counterproductive, but it gives you some control. When you consider the worst thing that could happen, you also give yourself time to make a plan and think about how you’ll respond, one way or another. That helps with preparedness and makes the worst-case scenario seem far less scary. 

Competing at any level requires extreme focus. If you give into the effects of anxiety, you’re going to lose focus and end up participating in a self-fulfilling prophecy that causes your performance to suffer. 

So, consider using some of these tips to combat anxiety while competing. Not only can they improve your athletic performance, but they can help you manage your mental health even when you aren’t competing. 

If you’re still struggling with anxiety, at any time, don’t hesitate to reach out for sports counseling. Often, getting to the root of the issue is the best way to start healing and moving forward. A therapist can help with that, and offer even more effective suggestions to manage your symptoms and overcome anxiety for good.