Renteria Counseling and Wellness

  Anxiety disorders affect about 20% of the population. We all experience anxiety from time to time- it's part of being human and it's a normal part of life. But if anxiety isn't managed and creates problems in your work/school life, relationships, or daily functioning, it can become really problematic. It's hard to deal with anxiety when you're in the midst of it. It can feel like your heart is racing, your mind is scrambled eggs, your body is tense, or like something bad is going to happen. It's exhausting. Below, you'll find 10 quick tips I often share with clients to use when anxiety creeps up. These aren't your mama's coping skills. Try them out and see what works for you. Keep 'em in your back pocket to pull out the next time you feel anxious.  1. Five-Four-Three-Two-One This one helps to ground you by getting you out of your head and back into the safety of the present moment.  Remember your five senses? Go back to kindergarten with me for...

Meeting our own needs. It's simple. But simple doesn't always mean easy.  One thing that I've been thinking about lately is how intuitive our minds and bodies really are. We need sleep? Our eyes feel heavy, almost as if they are closing up shop, telling us it's time to go to bed. We're hungry? Our bellies growl, signaling their emptiness and indicating their need for nourishment. We're feeling sad? Tears well up in our eyes, notifying us of our need to have a good cry and let it out. We're happy? We smile. We laugh. We feel warm and content.  Our bodies and minds are pretty instinctive. They know what they need. It's just that we don't always listen to them. We fight them and argue with them that we know what's best, not them. But when we hear them out? When we surrender to them and meet their needs? Something really awesome happens.  There are lots of reasons why we may not listen to our minds and bodies, or tune them out. Maybe what our minds o...

You've probably got a person or two in your life known as an "energy vampire." You know the type. You feel completely emotionally drained, frustrated, and negative after spending time with them. They suck your positive vibes out like a vampire does to blood. They are the people in your life who unload their problems on you without your permission. They are the ones who give out unsolicited advice. They may or may not love to gossip or start drama. They likely have poor boundaries. But one thing is for sure, no matter what form they come in, an energy vampire will leave you feeling drained. It's important to note that these people in your life are not necessarily bad people.  They might really be unable to cope with the problems in their own life. They may not know how their energy sucking behavior is affecting you. Boundaries are key in these relationships. This is your shield against the energy vampire. Learn to use it wisely. Here's how: 1. Be able to ide...

For many people with anxiety disorders, feelings of extreme stress and overwhelm seep into all parts of their life. This includes decision making.  All of us experience the difficulties of making a hard decision. It’s tough stuff that requires careful deliberation. Sometimes we feel stuck, like no matter what we choose will be the wrong path. Sometimes it’s super hard to pick because both options feel good and right. Anxiety sufferers often feel frozen in the decision making process. Research shows that anxiety actually disengages the part of our brain that helps us move through the decision making process (Park, et al 2016). That part of our brain is called the prefrontal cortex. It’s responsible for our higher level of thinking and is absolutely critical when it comes to making decisions. It’s located right behind our foreheads. You can see this bad boy here: Because anxiety and stress literally short-circuits our brains in the decision making process, we oft...

Relationships are complicated. Mental health issues are complex. Put the two together, and things can get real, really quick. Since we are nearing Valentine's Day, let's talk about juggling dating and romance--while navigating your own mental health. Mental Health Issues Make Dating More Stressful Dating is stressful for everyone. Having jitters before a first date, or wondering when to text is nerve-racking. For those who suffer with depression and anxiety, you might go into over-thinking mode, wondering if you screwed up, or feeling like you're not good enough. Mental health conditions can turn the volume of dating stress up to 10. Having an arsenal of effective coping tools is key. Finding relaxation and grounding techniques that work for you can help offset anxiety that is worsened by putting yourself out there. Deciding If You're Ready to Date Struggling with mental health issues is no small feat. It can be a daily struggle. Adding intimacy and a relationsh...

Occasionally, I come across information in tv shows or movies, social media, or in conversation with others that depict mental health and therapy in an unrealistic way. Usually, it's a small thing, but sometimes it's a BIG misconception. Our culture has come a long way in making strides toward normalizing therapy and mental health issues. In fact, statistics show that younger generations are coming to therapy more often and regularly than previous generations. In a 2019 report, the APA found that 37% of Gen Zers and 35% of Millenials have received treatment from a mental health professional, compared with 22% of Baby Boomers and 15% of older adults ( https://www.apa.org/monitor/2019/01/gen-z ). That's awesome!  Unfortunately though, some myths still persist that may deter individuals from trying therapy or exploring their mental health a little deeper. In this post, we'll take a closer look at some of these myths and explore the truth about therapy. 1. Myth: ...

The Holidays are drawing near. For many of us, this can be extremely stressful. At a time that is expected to be filled with joy, many struggle with feelings of grief and loss, being overwhelmed by changes in routine, being around unsupportive family, and many other issues that pop up this time of year. Because this time of year can be difficult, it's important to put in place some self-care strategies to help cope as you navigate through the holidays in a healthy way. 1. Set realistic expectations.  If attending three holiday parties in one weekend seems exhausting, give yourself permission to only go to one or two (or none). If planning the holiday meal is too overwhelming, ask for help. Create a reasonable budget for gifts, and don't exceed it (even if that budget is $0.00). Keeping your expectations for the season realistic will allow you to resist the pressures that the season can bring. 2. It's okay to feel sad or lonely. Feelings of sadness, loneliness, o...