Staying connected with loved ones is more important than ever. The COVID-19 pandemic has lasted much longer than expected and many people feel isolated from friends, family and the world around them. Maintaining relationships is vital for mental health, but during these tough times it can be challenging to keep up the connections that help to sustain our physical and emotional well-being. Seeking therapy and trying these tips for fostering and maintaining relationships can help you cope with feelings of isolation and keep in touch:

• Write a Letter

Writing a letter to let someone know how much you love and appreciate them will not only make them feel valued, it can give you a sense of happiness. Almost everyone gets emails every day – an email is not a substitute for putting pen to paper. It’s also nice to receive correspondence that isn’t junk mail or bills. Whether it’s a parent, cousin, teacher, or someone else who has positively impacted your life, receiving something like this in the mail will put a smile on their face and can strengthen your connection.

• Call a Loved One

Although Zoom and other videoconference platforms are a convenient way to make virtual face-to-face connections, they’re not for everyone. After a year of Zoom happy hours and family get-togethers, not to mention using it for work, many people are burned out. Picking up the phone provides a way to connect without pressure. Hearing a familiar voice can be just as satisfying as seeing a loved one’s face on a Zoom call. Even if you keep in touch with someone via text or social media, nothing can replace the connection you make with a good old-fashioned phone call.

• Talk to Strangers

Casual interactions like talking to someone in line at the grocery store or chatting with a neighbor you bump into outside can provide much-needed social contact and lift your spirits. Although these conversations may seem innocuous, they offer something all humans need – each other. Even a smile and a quick hello can make someone’s day and give your mood a boost.

• Take a Walk 

Meeting up with a friend or family member at a local park or even in your neighborhood is a safe way to catch up and get some exercise as long as you practice COVID-19 safety protocols. In Las Vegas, we’re fortunate to enjoy fairly mild weather year-round. Getting some sun on your face, moving your body and connecting with a loved one in this way can help stave off depression and anxiety. It’s great for your physical health, too.

• Talk to a Therapist

If you’re finding hard to connect with others, a therapist can help you sort out your feelings, learn ways to be more social and cope with loneliness during the pandemic. If you’re uncomfortable with going to an in-office therapy session, telehealth appointments via video are more accessible than ever. Therapy can also help you find tools and techniques to implement in your everyday life that can help you become happier and more grounded.

If you’re feeling isolated and need to find ways to make connections with the ones you love, our therapists at Kayenta can help. Contact a therapist directly to schedule an in-person or teletherapy session.

There’s no doubt that 2020 was a challenging year for everyone. However, one positive has come out of the COVID-19 pandemic – more people than ever are talking about mental health and seeking therapy. Taking stock of your goals and relationships and contemplating the path you want to take in the future is a common theme this time of year. Even if money is tight right now, low-cost therapy can help you improve your mental health and gain a new perspective on yourself, your life and your goals for 2021.

What Is Low-Cost Therapy?

If you don’t have insurance or would prefer not to submit claims for counseling sessions, low-cost therapy is a great way to get the help you need without breaking the bank. For example, Kayenta Therapy’s Legacy Program offers sessions with supervised graduate student therapists for just $40.00 per session. These graduate student therapists work with individuals, families and couples of all ages and walks of life.

Graduate students work closely with a licensed supervisor who is experienced in providing therapy to a wide range of clients while adhering to the highest quality and ethical standards. Seeing a graduate student for low-cost therapy not only enables you to discover more about yourself and how you can make a fresh start, it also fosters students’ personal and professional development.

How Can Therapy Help Me Make a Fresh Start?

Low-cost therapy offers an affordable safe space where you can talk about how you’re feeling without fear of judgment. Working through challenges and changing old patterns and ways of thinking takes work, but if you’re honest with yourself and your therapist it can be extremely rewarding. Some benefits of therapy include:

Learning more about yourself. Your therapist will listen and may make suggestions, but they don’t tell you what to do. Figuring out why you think, feel and act the way you do and learning how to cope with it can be empowering and life-changing.

Successfully setting and keeping goals. Therapy can help you determine what’s really important to you. If you’re uncertain about your goals, talking about them, clarifying your intentions and setting realistic steps to achieve them can set you on a path to success. Therapy can also help you realize the journey is often the most rewarding part of achieving a goal.

More fulfilling relationships. Whether it’s a relationship with a partner, friend, family member, or coworker, therapy can help you understand how to communicate with others more effectively. Overcoming hurdles in relationships can bring you closer together and contribute to your general sense of contentment and happiness.

Better overall health. Research has shown proven links between mental and physical health.  When your sense of well-being and self-esteem improve, you may be inspired to start nourishing and caring for your body as well.

Are you looking for a fresh start in 2021? Low-cost therapy at Kayenta can help you ring in the New Year with a new perspective and set you on a path to improved health and happiness. Contact a therapist directly to schedule an in-person or teletherapy session.

Children and parents have dealt with a lot of uncertainty this year, which can make easing back into school after the holiday season challenging. Whether your child is going back to school in person or returning to the routine of distance learning at home, therapy and these tips can help make the transition easier for everyone:

How to Help Your Child

Children often experience a wide range of feelings about going to school. Feeling nervous about returning to school after the holidays is common, and it may be especially tough if your child is returning to in-person classes for the first time in months. If your child seems particularly fearful, depressed or anxious, it may be a good idea to consider therapy with a qualified counselor who can help them sort out and cope with their feelings.

Set up a Routine Ahead of Time

Although it can be tempting to ignore the inevitable, preparing your children to go back to school the last week of the break can help support them through the transition. Writing out a schedule and posting it can be a helpful tool, so children can read or visually see what they need to do to get back into the groove. Some other ways to gradually change your children’s schedule include:

• Moving bedtime up ½ hour each night
• Moving morning wake up times to ½ earlier each day
• Regular bath or shower times each night
• Limiting screen time in the evenings
• Encouraging children to get dressed and eat breakfast shortly after getting up
• Telling children when it would normally be time for them to go to school

Discuss Going Back to School

Most kids get stressed about going to school at one time or another. Take the time to ask your children about how they feel about returning to school after the holidays. If they express worries or fears, provide reassurance by telling them that it’s normal to feel nervous and they will likely feel more at ease once they’ve settled back into a school routine. Sharing your own experiences can also help them realize they’re not alone.

Encourage your kids to ask any questions they may have. They may be concerned about what will be the same and what may be different. If your child’s school hasn’t provided any information about how things may be changing, you may want to email a teacher or administrator to find out what your kids can expect.

Once they’re back in school, make sure to praise them for being courageous about overcoming their fears and ask them if there’s anything they’d like to discuss about returning to school. Listening but staying upbeat can help your children develop positive attitudes about going to school. If your child digs in their heels about not wanting to return to school or becomes withdrawn, it may be time to help them seek therapy.

Help Your Kids to Get in Touch with Friends

Even though it may not be possible for your children to get up close and personal with friends, scheduling video chats or calls with them can help kids feel better and assuage their fears. A safe, socially distanced playdate outdoors can also help lift their spirits and help them connect with friends.

Schedule Therapy at Kayenta

If your child is having trouble transitioning to school after the holidays, therapy can help. Contact a licensed therapist at Kayenta today to set up an in-person or teletherapy session.

Regardless of age, gender or socioeconomic status, stress from the 2020 election affects millions of Americans of all political stripes. Our divided political climate, social media, sensationalist 24-hour news cycles, and the internet can make stress and worry feel inescapable. These tips from the counselors at Kayenta Therapy can help you cope with your feelings and develop habits that make you feel more grounded and less worried about post-election news and other issues going on in the world and in your life: 

Cut Down on Screen Time

If the constant barrage of opinions and information on social media, TV and the internet make you feel stressed, it’s vital to limit your media consumption. Take a time out to do something you enjoy, whether it’s going for a walk, calling a friend or reading a (non-political) book. 

Avoid Engaging in Arguments About Political Issues

Whether you’re exchanging barbs with a stranger on social media or arguing with a family member about politics, it’s important to remember that you’re probably not going to change the other person’s mind. If these types of conflicts cause you to become anxious, depressed, angry or stressed out, it’s probably best to avoid them altogether or significantly reduce the amount of time you spend talking about politics. If you’re experiencing serious divides with loved ones, family counseling at Kayenta Therapy can help. 

Don’t Worry About What Might Happen

None of us really knows what the future holds. Worrying about what could happen only leads to more anxiety and may even cause you to stress about other things that are currently happening in your life. When you find yourself catastrophizing or predicting a worst-case scenario, take some deep breaths, step back and think about what you can do to make a difference for yourself and others right here and now. 

Get Involved

Although presidential elections receive a lot of media coverage, getting involved in local issues you care about is how you actually witness the fruits of your labor. Channeling worry into positive action can be fulfilling and make you feel better about yourself and the world. Volunteer in your community, advocate for an issue you support or run for local office. 

Remember that Life Goes On

It’s critical to remind yourself that although some of the things that politicians do will have an impact on your daily life, the chatter that goes along with political campaigns shouldn’t. Focusing on taking care of your mental health, turning to a spiritual practice, spending time with loved ones, and even taking up a hobby you enjoy can bring you back to “real” life and help you feel more content. Getting plenty of sleep, exercising daily and maintaining a balanced diet can also support your emotional, mental and physical health.  

Kayenta Therapy Is Here to Help

If you can’t seem to turn off negative thoughts or you’re having trouble assuaging your anxiety, seeking help from a counselor at Kayenta Therapy can help you find the tools you need to cope with post-election stress and other issues affecting your well-being. Contact a therapist directly to schedule an in-person or teletherapy session with a counselor at Kayenta Therapy today.

Lots of people like to set goals or resolutions for a new year. For some, it feels like a chance to get a fresh start, and for others it’s something they do throughout the year to keep themselves on track. However, it’s important to set the right goals so that they benefit your well-being. In 2020, a lot of people’s goals have fallen by the wayside because of the COVID-19 pandemic. It has been a tough year for everyone, so if you’re feeling frustrated or unsure about attaining your goals in 2021, seeking therapy in Las Vegas can help you sort out your feelings and determine which goals are really important to you. 

Are You Setting the Right Goals?

Delving into what you actually want and need can be daunting. Asking yourself the following questions can help you take a different approach and find a perspective that many not have occurred to you when you’ve set goals for yourself in the past:

1. Do I want to achieve this goal, or does someone else want me to achieve this goal? 
2. What will I get from someone else who wants me to be successful in reaching this goal? 
3. If I don’t achieve this goal, will I feel ashamed?
4. Do I really believe this is an important goal I want to achieve?
5. Will this goal offer fun, joy or satisfaction?
6. Does this goal represent my values, who I am and what I want out of life? 

Grab a notepad and pen and write out the answers to these questions. When you go back and read your answers, which questions do you feel describe your intentions for the goals you wish to set? If your underlying reasons for setting certain goals are the answers to questions 1, 2 or 3, you may want to reconsider. If your motivations are more aligned with questions 4, 5 and 6, you’ll probably find that you’re on the right track.

What Does It All Mean?

Research has shown that people who practice mindfulness and are aware of living in the present moment without judgment are more likely to set the right goals than those who don’t. Pursuing goals that align with your values, interests, talents, and needs can lead to greater success in achieving them. Pursuing goals that don’t benefit your growth or well-being, or fir the purpose of pleasing others, is often a waste of time and energy. Even if you do achieve these goals, you may feel unfulfilled.  

How Therapy in Las Vegas Can Help You Set Goals that Are Right for You

When you choose and attain goals that are attuned to your authentic self, you may internalize feelings of self-love and accomplishment, which can help you live more mindfully and increase your focus when pursuing other goals that you want to achieve. If you’re confused about who your authentic self might be or feel that you’re setting goals for the wrong reasons, seeking therapy in Las Vegas can help you figure out who you are, what you really want out of life and help you create a roadmap to achieving more rewarding goals.

The compassionate, knowledgeable therapists at Kayenta provide therapy in Las Vegas that can help you lead a more fulfilling and joyful life. Contact a therapist directly to schedule an in-person session or teletherapy today.

Although getting together with family during the holidays can be fun, old patterns, habits and issues don’t just go away. There is also lot of pressure to make the holidays “perfect”, which is a tall order even if your family isn’t dysfunctional. Being prepared and having realistic expectations can help you find more joy in the season and avoid potential pitfalls that can throw a wrench in your plans. Relationship counseling and these tips can help:

Keep It Simple

Using the holidays as a time to hash out old grievances or heal old wounds isn’t a good idea. If you have difficulties with certain family members, steer clear of controversial subjects and don’t engage in arguments or drama. If avoiding a reaction feels impossible, walk away and take a few deep breaths. Stick close to people you get along with and lean on people you’re close to if you want to vent or need support.

Lower Your Expectations

Hoping that all your family members will act perfectly is setting yourself up for disappointment. Before you venture out for holiday family fun, take a few moments to reflect on your loved ones and prepare yourself to accept them just the way they are. Letting go of expectations may leave you pleasantly surprised. Being ready for the worst can help you stay detached if things go off the rails.

Have an Exit Strategy

Plan ahead and think about what you’ll do if things become unpleasant. If you’re coming in from out of town, you might want to rent a car so you’re in control of your own transportation. If you have a close friend or family member in the area, talk to them before you go and let them know you might need to spend the night. Knowing that you have options if things go bad can help lessen your anxiety and help you relax while spending time with your family. If you are attending individual or relationship counseling, talk with your therapist about forming an exit strategy before you go.

Put the “Fun” in Dysfunctional

Watching a favorite holiday movie, playing board games or cards, playing music, singing, sharing holiday memories, and other activities can take everyone’s mind off conflict and help you let off a little steam. If there are kids in attendance, spending time with them may be your best bet when it comes to having fun – young children usually aren’t caught up in dysfunctional family dynamics, so you can relax and be yourself with them.

Look for Joy in the Moment

Remind yourself that this is real life, not a Hallmark Christmas movie. People are imperfect, and that’s okay. Create your own special moments, even if it’s relaxing and enjoying the holiday decorations with a cup of tea after everyone has left. Simply enjoying the moment without expectations can give you a sense of calm and happiness.

Visit a Therapist Before the Holidays

Individual or relationship counseling can enable you to process family issues ahead of time and gain perspective on how to deal with dysfunctional family members and situations. If you’re anxious or stressed about the upcoming holidays, talking with a therapist can help. Contact a therapist at Kayenta to schedule an appointment today.

Even in the best of circumstances divorce can be emotionally draining and stressful. Taking good care of yourself both physically and mentally can help you cope in a positive manner and make this time of transition easier for everyone involved. Seeking help through divorce counseling can facilitate constructive communication and make your parting more amicable. These tips for staying grounded can also protect your mental health and help you keep a positive outlook.

Let It Out

Divorce often brings up a lot of powerful emotions, including anger, sadness, guilt, and fear. It’s natural to think about past grievances but letting these feelings or issues muddy negotiations isn’t productive for anyone. A great way to release some of these emotions is to put them down on paper. Writing your feelings down in a journal or composing (an unsent) letter to your spouse can be freeing and allow you to let go of pent-up emotions. Spending time talking with friends or a therapist you trust can also be cathartic.

Try Mindfulness & Breathing Exercises

Meditation, yoga and breath work can help you feel happier, calmer and more prepared to cope with whatever comes your way. Scientific studies have shown that taking even a few deep, conscious breaths can calm your nervous system and help you feel more grounded. When you feel stressed, anxious or reactive, place your hand on your belly, close your eyes, and take three or more deep breaths. Make sure to breathe as deeply as you can, so your hand rises when you inhale. Most people tend to breathe shallowly when stressed – slow, steady inhalations and exhalations can make a huge difference in how you feel.

Exercise

Whether you hit the gym for a vigorous workout or take a brisk stroll around the park with your dog, getting at least 30 minutes of exercise a day can help decrease anxiety and depression. When you exercise, your body releases feel-good chemicals like dopamine and endorphins and lowers production of the stress hormone cortisol. Regular exercise can also help improve sleep and overall physical and emotional well-being.

Nurture Yourself

Eating a healthy diet, pampering yourself and doing the things you love can give your self-esteem a boost and make you feel more content. It can be tempting to use alcohol or drugs to relieve the pain you may be feeling, but revisiting an old hobby, taking a bath, watching a funny movie, or getting a massage instead can release tension and help you relax in a more positive way.

Pick Your Battles

During a divorce, some major issues need to be hashed out, especially if you have children. Arguing about every little thing that arises will leave you exhausted. Think proactively and write down a list of potential points of contention and how you are willing to compromise. Take stock of your core values and decide which issues are most important to you. Get creative about compromise and understand that give-and-take benefits everyone in the long run.

Reach out for Support

It’s vital to remember that whatever you’re feeling is part of the human experience – most people cry, feel sad or experience strong feelings of anger when going through a divorce. Seeking individual therapy, family therapy or divorce counseling can enable you to cope with your emotions, communicate more productively, and help you process the loss or grief you may be feeling.

Divorce Counseling Can Help

Whether you’re dealing with a contentious divorce or need help keeping yourself on track during the process, divorce counseling with a therapist at Kayenta can help. Contact a therapist today to schedule an in-person or teletherapy appointment.

Telehealth options have significantly expanded during the coronavirus pandemic. Although COVID-19 forced many people to switch to telehealth therapy sessions for a while, some have chosen to return to traditional, in-person appointments with their therapists. Depending on your schedule, personality and goals for therapy, you may find that you prefer one over the other. If you’re new to therapy, it can be daunting to decide whether telehealth sessions or in-person therapy is right for you. Each option provides its own benefits, so it’s important to consider which will best meet your needs and lifestyle.

In-Person Therapy

Meeting and getting to know someone face-to-face helps to build trust, which is a cornerstone of any therapeutic relationship. That’s not to say that trust can’t be formed in teletherapy sessions – some people just need the in-person experience to build a rapport with their therapist. Clients who have been going to therapy for a while may also consider the time they spend visiting their therapist part of their routine and an important aspect of self-care. Some people find it easier to shut out distractions and focus when they’re in their therapist’s office. Others don’t want to be bothered with technological issues that could affect their sessions. Regardless of your reasons, if you’re comfortable with sitting in your therapist’s office and feel that you get more out of in-person sessions, it’s probably the best option for you.

Telehealth Therapy Sessions

Telethealth is a convenient, flexible way to attend therapy sessions. It is great for those who can’t leave their homes or live in remote areas where access to mental health treatment is limited. It can also help people who are hesitant to try therapy because of the stigma that may be attached to it. Being able to talk to someone while at home can help them feel safe and secure, and to reassure them that their privacy is protected.

Teletherapy is also a good option if you have a hectic schedule, as you don’t have to spend time traveling to and from your therapist’s office. You can do teletherapy from almost anywhere, whether you’re on a lunch break at work or you schedule an appointment during your child’s naptime. If you’re on vacation or out of town for business, a telehealth appointment enables you to talk with your therapist.

Choose What’s Right for You

You can also choose to do a combination of teletherapy and in-person sessions. This can be especially beneficial for children, especially since many of them are at home doing distance learning. You may want to take your child for an in-person assessment with a therapist and then continue with ongoing telehealth sessions.

Each person’s individual needs are different. You may need to try both types of therapy to decide which one is right for you. Just keep in mind that no matter which one you choose, therapy can help put you on a path to emotional growth, healing and joy.

Schedule Telehealth or In-person Therapy at Kayenta

Kayenta Therapy offers both in-office therapy and telehealth services. Contact a therapist directly to get started.

Spending time with your family can bring great joy and strengthen your connections, but during the COVID-19 pandemic, families have been confined together for months, which can put a strain on relationships. In addition, parents and children are using technology like social media, video games, the internet, and other digital diversions to entertain and distract themselves, which isn’t always healthy. Seeking therapy can help you understand how these circumstances can impact your mental health and allow you to learn coping tools that can improve the quality of life for everyone in your household.

Challenges of Being at Home

Some parents and children are now using their homes as spaces for work and school, which are major interruptions to how a household may have operated in the past. The stress of dealing with these changes can lead to more conflict and escalation of arguments. It’s important to check in with each other often to see what’s working and what isn’t and talk about possible solutions for the issues you may be experiencing.

During these tough times, it’s more important than ever for home to be a safe place for everyone. The way you and your partner treat each other has a huge impact on your kids’ mental health and well-being. If you or other members of your household are struggling, individual counseling or family therapy can help you learn how to cope with stress and conflict in positive ways.

How the Use of Technology Is Impacting Families

Although technology is a useful tool that allows you to work, go to school and communicate with others remotely, too much of it can be detrimental to your overall well-being. With all that’s going on in the world today, consuming too much media can cause anxiety, depression, and skew your worldview to the negative. Social media has also become a place that can be hostile. When you find yourself mindlessly scrolling through social media or playing a game for hours, it’s probably best to shut off your device and leave it alone for a few hours.

Children often use video games to tune out and blow off steam, which is fine in limited amounts. However, limiting your child’s screen time (and your own) every day can help improve their mental health and allow them to better concentrate on things like schoolwork. For as much as technology may connect you with others, spending too much time wrapped up in it can actually create division and make you feel isolated. Getting outside for even an hour a day can allow all of you to release pent-up energy and find solace in the healing of nature. Other activities such as creating art, reading, crafting, and other hobbies can also improve mood and give everyone a break from technology.

Ways to Cope that Therapy Can Provide

If you find yourself getting annoyed or irritated with your spouse or children, it’s okay to take some time for yourself by taking a walk or a drive or shutting yourself away with a good book for a while. When conflict arises, take a few deep breaths before reacting, and remember that emotions may be running high for everyone. Setting expectations about chores, work and school, and sticking to a routine, can also help make things easier. Being kind to yourself and others can help you all learn how to share the spaces in your home. If you need to vent, call a trusted friend or consider seeking therapy. Don’t forget to have fun with game nights, creative projects or outdoor activities.

In-person therapy sessions or teletherapy can help you cope and stay resilient during these uncertain times. For more information or to make an appointment, contact a therapist at Kayenta today.

Most kids have anxiety about going back to school at one time or another. Change is hard and returning to school during a pandemic is unchartered territory for students and parents. Helping your child cope with anxiety about getting back to a school routine can help make the transition easier and let them know hey can count on you for support. If your child is experiencing anxiety that’s affecting their ability to function, finding therapy in Las Vegas can help them manage their feelings and feel more secure.

Ways to Help Ease Your Child’s Anxiety

Stay Calm & Share Your Feelings

It’s important to stay calm, but sharing your own thoughts in a productive way can encourage your kids to open up about how they feel. Saying something like, “I’m going back to work and wondering about what it will be like makes me a little nervous. I know you might feel apprehensive about school, too. Some things will be very different, like wearing a mask and practicing social distancing. How do you feel about that?” Acknowledging your child’s feelings is also critical. Let them know you understand that school can be hard, especially if they’re virtually learning, but it will get easier and more fun.

Talk About Staying Healthy, not Getting Sick

If your child is worried about catching the virus, it’s vital to discuss their fears in a way that won’t exacerbate their anxiety. Let them know this won’t last forever, but for now, everyone has to do their part to keep themselves and others healthy. Talk about ways to stay well, like maintaining a balanced diet, getting plenty of sleep, wearing a mask, washing your hands frequently, and practicing social distancing at school and in other public places.

Practice at Home

If you know the safety protocols your child’s school is following, practicing them at home can help them get an idea of what to expect at school. For example, wearing a mask while watching TV together, doing art projects or playing a board game with the whole family will help your kids get comfortable with wearing a mask when it’s time to go to school. You can even turn it into a game. If you meet up with friends for a play date, ask the kids to see who can wear their mask the longest, and give them a reward.

Find Therapy in Las Vegas

If your child is having trouble sleeping, experiencing stomachaches, throwing tantrums, or withdrawing from others and activities they enjoy, it’s a good idea to seek therapy in Las Vegas with a counselor who can help them learn the skills they need to cope in these trying times. Kayenta Therapy offers teletherapy and in-person sessions. Contact a therapist at Kayenta directly to schedule an appointment.