People around the globe are feeling anxious and overwhelmed due to the COVID-19 pandemic. Some also feel frustrated and powerless living in such a time of uncertainty, and the constraints of social distancing have left many feeling isolated as well. Although it’s normal to feel this way, it’s important to take care of yourself and your mental health during these trying times. From seeking teletherapy to scheduling virtual gatherings with loved ones, many people are adapting and finding new, creative ways to manage their mental health. These tips can help you cope and may even spur ideas for new things to do that you’ll enjoy for years to come.

Take Care of Your Physical Health
A balanced diet and plenty of exercise can help keep you feeling good during this tough period. Social distancing doesn’t mean you can’t go outside – taking a walk or just sitting outdoors and soaking up the sunshine for 30 minutes a day can lift your spirits and provides a vital dose of Vitamin D. If you’re used to going to the gym or yoga classes for exercise, check out the thousands of online physical fitness classes that are now streaming, many for free. Limiting your alcohol intake and getting plenty of sleep will help boost your immune system and improve your mood. 

Limit Your Exposure to Media
It’s important to stay abreast of ever-changing health and safety guidelines but watching or reading too much news about the coronavirus can be upsetting and lead to anxiety or depression. Choose reputable, informative sources like the CDC website and your state and county health department websites if you want to read up on what’s going on with the virus, and try to limit your intake of sensationalist or negative coverage.

Keep in Touch
Social distancing has also caused many people to feel isolated and alone. Checking in with friends, family members and coworkers daily via text message, instant messaging or phone call can help you feel less lonely and keep your spirits up. Scheduling video chats is also a good way to keep and strengthen connections with the ones you love and gives you an opportunity for some face-to-face contact and hopefully, a few laughs. Weekly teletherapy sessions can also help you get negative feelings and thoughts off your chest and help you deal with what’s happening around you. 

Get Creative
Having a creative outlet can help take your mind off what’s going on in the world and give your brain a rest from thinking. If you love cooking, crafting, painting, or another hobby, now’s a great time to get into it. If you’ve always been interested in starting a new pastime, go for it! When you’re feeling fearful or worried, writing it all out in a journal can help ease anxiety as well. 

Reach Out If You Need Teletherapy

Whether you already have a mental health condition, or you just want to get a few things off your chest, don’t be afraid to reach out to a therapist. Kayenta Therapy offers both in-office and teletherapy services. Contact a therapist directly to get started.

Dealing with the loss of a loved one is a challenging, painful process. Grieving during the COVID-19 pandemic presents its own unique hurdles that can involve even more stress and uncertainty. There are many different ways to cope during these difficult times, including using tools like meditation, connecting with loved ones remotely and teletherapy. 

Why Grieving in These Uncertain Times May Be More Difficult

When someone dies, family and friends typically come together to lend each other support, mourn the loss of their loved one and celebrate that person’s life. The need for social distancing during the pandemic has made this virtually impossible. Many people find healing in hugs and other forms of physical touch, which is also off limits right now. Those who have lost a loved one to the pandemic may not even have gotten the chance to say goodbye and being barred from holding a funeral or memorial service can interfere with the grieving and healing process. 

With less in-person support from friends and family, those who are grieving may feel more isolated and lonelier. Staying indoors has led to lower activity levels, which gives people more time to ruminate on their circumstances and feelings. Even if you’re still working, high levels of stress, constantly being reminded of illness and death, and uncertainty about the future can take a toll on your mental health. That’s why many people are turning to teletherapy to help them make it through.

Ways to Cope with Grief During the Pandemic

Although it’s not easy, there are things you can do to take care of yourself while grieving during these challenging times. 

Be compassionate with yourself. Suffering the loss of someone you love during this health crisis is tougher than it would be if everything was normal. Cutting yourself some slack and acknowledging that it’s more challenging can help you avoid falling into a hole of self-criticism. There are tons of outside sources of stress as well, so be gentle with yourself and remember that what’s happening is not anything you can control and that feeling sad or depressed is a natural part of the grieving process.

Stay connected. It’s tempting to detach when you’re feeling down, but the circumstances of the pandemic make it all too easy to become socially isolated. Make an effort to stay in touch by scheduling video chats with loved ones. Call or text with friends and family daily. Contacting your therapist and setting up a teletherapy session can also help you process your feelings and find coping skills that can help you through these difficult times.

Allow yourself to grieve, but practice self-care too. Of course, there’s nothing wrong with crying, looking at photos and talking about the person who has passed, but make sure to balance it with activities that restore and uplift you. Hobbies, exercise, meditation, reading, going for a walk, and enjoying time with pets can all be very healing and help you be more present. The 24/7 coverage of the pandemic can be a source of anxiety for many. Cutting down on the time you spend watching the news can also help you feel less sad or anxious. 

Contact a Therapist at Kayenta for Teletherapy

If you’re grieving the loss of a loved one and need help coping during the pandemic, Kayenta Therapy is here for you. Contact a therapist directly to schedule a teletherapy session today.

Although it’s normal to have apprehension about a big event or life change, anxiety can have a serious impact on your quality of life. It’s important to find strategies and coping skills that can help you manage chronic or severe anxiety. There are many different ways to do this, from making certain lifestyle changes to seeking counseling for anxiety in Las Vegas.

Things You Can Do to Manage Anxiety

When you’re feeling stressed or anxious, taking action to calm your anxiety can prevent it from escalating. Being proactive is also important and can stop anxiety before it even starts. If you feel anxiety coming on or just want to be calmer and more settled in general, you can:

Schedule Counseling for Anxiety Today

Counselors at Kayenta Therapy offer in-person or teletherapy counseling for anxiety that can help put you on a path to happiness and peace. Contact a therapist directly to get started.

Being isolated from others can be stressful and have a significant impact on how you feel mentally. People who may have been exposed to COVID-19 have had to quarantine themselves for 14 to 21 days, even if they’re not sick. Even after coming out of quarantine, you may experience mixed emotions and need some time to process the experience. Seeking therapy can help you make sense of it all and give you the tools you need to cope during these challenging times.

How Quarantine Can Affect Your Mental Health

Although a lot of people feel a huge sense of relief after coming out of quarantine, they may still worry about their health and the health of their loved ones. The world is a little bit different now, as we all continue to take precautions. It’s important to stay informed via reliable, science-based sources, but during this period, it’s also vital to take good care of yourself, physically and mentally. Exercise, meditate and seek therapy to help you channel your energy and feelings positively.

Managing the Emotional Impact of Coming out of Quarantine

Both adults and children need some TLC when getting back to “daily life” after quarantine. Talk to your family, friends or a therapist about how you’re feeling, and take it easy on yourself. Spending time in nature can be healing, and soaking up some vitamin D from the sun can help boost your mood. Whether you’re going back to work or staying at home, try to get back to a normal routine.

One of the most important things you can do is allow yourself to have fun and stay connected with those who lift your spirits. Sit outside with friends or neighbors (while practicing social distancing), schedule a phone call or video chat with loved ones, and make sure to get plenty of exercise.

Mindfulness practice, such as meditation, can help calm anxiety and practice gratitude, which can help you focus on the positive and accept uncertainty.

Schedule Therapy Today

Do you need help coping after being in quarantine? Licensed therapists at Kayenta are compassionate and experienced and can help with in-person or teletherapy sessions. Contact a therapist directly to get started.

Human relationships are complex. If you think your relationship could use a tune-up or there are specific issues that you’d like to address to find healing, couples therapy can help you sort it out and enable you to build a stronger bond with your partner. These common relationship issues can often be solved by seeking couples therapy. 

Issues that Can Be Addressed in Healing Couples Therapy

Poor Communication
One of the most common problems in many relationships, miscommunication can cause conflict and lead to you and your partner growing apart. Negative communication is more than just the way you talk to each other. An irritated tone of voice, avoiding eye contact and looking at your phone while having a conversation can make someone feel dismissed or disregarded.

When someone feels misunderstood or ignored, they may lash out, stop sharing their feelings, believe that they can’t trust their partner, or worry that they don’t really know the person anymore. Good communication is one of the cornerstones of a healthy relationship. Couples therapy helps you both feel heard and give you the tools you need to effectively connect, communicate and understand each other better. 

Broken Trust
Whether it’s due to infidelity or deception regarding finances, broken trust can be hard to repair. Seeing a counselor together provides a neutral, safe space in which you can talk about your emotions, especially if you’re angry and feeling betrayed. If you’re having trouble rebuilding trust and want to work toward healing, couples therapy can make it easier to express your emotional needs, fears and vulnerability. Getting everything out in the open and discussing it in a productive way can help you lay a solid foundation for trust and honesty going forward. 

You’ve Experienced a Setback or Traumatic Event
Job loss, turmoil in your family, a health crisis, or other challenging events can put strain on even the best relationships. When these types of life events happen, it’s easy to get wrapped up in your own emotions or grief, which can cause you and your partner to drift apart. Seeking couples therapy can help you learn how to support one another, feel more united and give you the strength you need to weather the storm of whatever may be happening in your life. 

Lack of Physical Intimacy
Sexual issues can often lead to conflict over other things and leave one partner feeling rejected. There are many different reasons couples experience sex and intimacy issues. Stress, a change in libido, emotional distance, or feeling like you’re stuck in a sexual rut can all play a part. A therapist can help you explore the thoughts and feelings that may be behind roadblocks in the bedroom. Whatever the issue may be, couples therapy can be an effective way to address these problems and find ways to get past them so you can both enjoy a fulfilling, intimate sex life. 

The healing couples therapy can provide will improve your life in more ways than one and help you and your partner find greater happiness. Contact a therapist directly or visit www.kayentatherapy.com to schedule a session today.

Therapy is an amazing tool for self-discovery and healing. It can help you identify and change negative patterns, enhance your self-esteem and you improve relationships with others.

Depending on what’s happening in your life, sessions with a licensed therapist can leave you feeling more empowered, happier and more positive, but there’s no denying therapy takes hard work and can dig up painful feelings and memories as well. Whether you’ve had a great session or you feel like you could use some extra self-care when you walk out of your therapist’s office, these tips for treating yourself right after therapy can lift your spirits and help you manage any feelings that may arise:

Write in Your Journal
Sometimes you need to let it all out, even if you’ve just shared your thoughts with a licensed therapist. Putting pen to paper is therapeutic and can help you release negative thoughts. Journaling is also a valuable tool when you’re feeling optimistic. Don’t self-censor – just let your thoughts flow onto the page.

When you write, you’re using your left brain, which is analytical and rational – you may find that problems you’ve been mulling over in your head don’t seem as big once they’re on the page in black and white. It’s also a great opportunity to put some positive self-talk on the record and spark creativity. When you look back, you’ll be surprised at the insights you’ll find after journaling for a while. Buy yourself a special notebook and keep it handy so you can jot down your thoughts anytime. 

Take a Walk
Studies have shown that getting outside and moving your body helps improve your health and happiness. Exercise can reduce stress levels, lower blood pressure and slow heart rate. Even a short jaunt around the neighborhood can give your mood a boost and help you clear your mind. If you’re someone who enjoys hitting the gym, working out after a therapy session is just one more way to show your body and mind some TLC.

Practice Mindfulness
Pausing and taking a few deep breaths helps calm your nervous system and your mind; you can do it anywhere – in your car, walking home, sitting on the couch, even in the shower. After a session with your licensed therapist, sit comfortably in a quiet place with your hands gently resting in your lap. Thoughts will arise; simply let them come and go without judgment. Inhale deeply, all the way down to your belly, and as you exhale, envision any negative thoughts or energy going out with your breath. Whether you choose to sit mindfully or meditate for 5 minutes or 20, you’ll reap the benefits of reduced anxiety, less stress and more peace.

Treat Yourself
Do you love taking long, hot baths, eating a sweet treat from the ice cream shop down the street or pampering yourself with a pedicure? Regardless of what you enjoy doing, treating yourself after therapy is a perfect reward for showing up for yourself in the hour you spent talking with your licensed therapist. 

Kayenta offers comprehensive therapy for individuals, couples and families. Contact a licensed therapist directly or visit www.kayentatherapy.com to schedule a session today.

Therapy gives you tools to get through difficult periods in your life and can help find insight to remove emotional or behavioral obstacles that may be holding you back. Although mental health is a vital part of overall well-being, many people believe the cost of counseling is out of their reach. However, this simply isn’t true. Whether you have insurance or not, there are plenty of affordable options for therapy in Las Vegas. Learning more about these options can help you get the care you need and put you on the road to happiness and self-discovery.

Using Your Health Insurance for Therapy in Las Vegas

Although most health insurance plans cover therapy, a copay or deductible may apply, depending on the type of plan. If you’re interested in seeking therapy in Las Vegas, contact your insurance provider to see what’s covered under your plan and how much your out-of-pocket cost will be. Many therapists in Las Vegas accept coverage from most major insurance providers, but if you choose a provider that isn’t in your network, it doesn’t mean therapy won’t be covered at all. If you find a provider you think is a good fit for you and they don’t take your insurance, you can pay your therapist out-of-pocket and then submit a claim to your insurance company, which may reimburse for all or a portion of the cost directly. Coverage will vary, depending on your specific plan.

How to Get Therapy if You Don’t Have Insurance

There are plenty of other possibilities if you don’t have medical insurance or your insurer doesn’t cover therapy. For example, Kayenta offers low-cost therapy held by graduate student therapists for just $40 per session. Whether you are looking for individual, couples or family therapy in Las Vegas, Kayenta offers convenient, online scheduling.

Do You Have to Use Insurance for Therapy?

No. If you do have insurance coverage but it’s limited to certain providers or you’d rather not use it due to privacy concerns, you can still see a graduate student therapist for just $40, without filing a claim.

Contact a Therapist in Las Vegas to Learn More

Don’t let the cost of therapy in Las Vegas prevent you from taking the first step to healing, self-discovery and peace of mind. For more than 10 years, Kayenta Therapy has provided therapists a safe space to help clients develop the tools they need to live better lives. To get started, contact a therapist at Kayenta to schedule an appointment – teletherapy appointments are available.

There are lots of benefits to family therapy. It helps improve communication and allows you to solve problems cohesively, which can bring everyone closer together. There are up sides for each individual member of the family, too. Having good self-esteem is critical for children to thrive and live their dreams. Family therapy can have a positive impact on your child’s self-esteem in many different ways. 

Reasons for Seeking Family Therapy

When one person in a family is struggling, it affects everyone. Many people seek family counseling when a spouse or child has an addiction problem, mental health issue, eating disorder, or other chronic condition. Traumatic events, like domestic violence, the death of a loved one, divorce, or another loss can throw everyone into a tailspin. Dealing with feelings of grief, anger, anxiety, and depression is challenging for adults and kids alike. Family therapy can help you sort it all out and give you tools to develop communication and coping skills that lead to healing. 

Family Therapy’s Impact on Self-esteem

Low self-esteem can be caused by many different factors. Children and teens may compare themselves to others, and with the rise of social media they often have the perception they have to look a certain way or have certain things to be happy. 

Children who are struggling at school, dealing with bullying, depression or other problems, sometimes have a hard time opening up to their parents. Sharing in a safe setting with a therapist present can make it easier for them to express themselves. Unloading negative feelings is often a relief. Parents may not even be aware that their children are suffering. Talking about these serious issues in family therapy and responding to your child in a supportive way can make them feel safe and loved, which can boost their feelings of self-love and confidence. 

Family therapy can help parents learn how to listen and support their children without judgment. When parents share they struggle sometimes, too, it can help children feel like they’re not alone. We all have different things that make us who we are. Celebrating uniqueness and telling your child you love them just as they are can give them a solid base of confidence and allow them to build good self-esteem, regardless of the challenges life may throw at them.

Other Benefits of Family Therapy

Seeking therapy as a family can also help you develop and maintain healthy boundaries, understand family dynamics and patterns, foster communication, and build empathy and understanding. Reducing family conflict and learning how to deal with it productively when it does arise can make everyone feel more confident and provide your children with the knowledge and skills that they need to form loving, healthy relationships with themselves and others. 

Contact a Therapist Today

If you’re concerned about your child’s self-esteem or need to improve your family’s communication skills, we can help.  Contact a therapist at Kayenta directly to schedule an appointment for family therapy.

Life can get hectic during the holiday season. Committing to therapy during this time of year may seem daunting, but it can help you manage your feelings and set goals for the New Year. Therapy can be beneficial regardless of when you start, but beginning before the holidays can give you a fresh perspective and help you learn how to cope with the sometimes unpredictable social dynamics this season can bring.  

Spending Time with Family Can Be Challenging

It’s easy to fall back into old roles and patterns that aren’t healthy, even if you don’t live close to your family. When you build a life away from your family, you don’t have to deal with those old roles as often. Returning to a familiar family setting can conjure some unprocessed feelings from your past. Therapy can help you sort through these feelings, provide support and give you behavioral tools to help you deal with your (and others’) behavior in a positive way. This can help reduce anxiety and prevent depression.

Therapy Can Help You Cope with Feelings of Loneliness

If you decide not to go home and your friends are away during the holidays, you may feel sad and lonely. Expectations about what a holiday should be like can sabotage positive thoughts and make enjoying time alone tough. If you’re feeling lonely during the holidays, it may be an indication you feel disconnected at other times, too. Seeking therapy can help you identify the source of this disconnection and the impact it has on you. This allows you to find renewed enjoyment in any season, whether alone or with loved ones. 

Therapy Allows for Reflection

At the end of the year, many people take stock of what they’ve accomplished and set new goals for the year ahead. If you believe you didn’t achieve what you wanted to, you may feel anxious and disappointed in yourself. Therapy can help you learn how to practice self-compassion and help you focus on what you have accomplished. 

Your therapist can provide tools to help you manage the anxiety or depression you may be feeling. They can also help you gain a new perspective on what a meaningful life looks like to you and how to work toward it in the New Year. If you want to get ahead for 2020, contact a therapist at Kayenta Therapy directly to schedule an appointment.

Mental health is a critical element of your overall wellbeing, but there are some important distinctions to consider when choosing a therapist. Being aware of some of the elemental differences can help you find the therapist who’s right for you.

Diagnosis and Treatment

In traditional medicine, healthcare providers try to determine the cause of certain symptoms and attempt to treat the cause. Depending on your condition, that’s often where treatment stops. Mental health diagnoses are a bit different. Some mental health conditions can’t simply be identified by conclusive testing. Descriptions and symptoms of mental health disorders can also change over time and involve a person’s perception of how they appear or experience events. 

Therapists and counselors take different approaches when it comes to helping you assuage your symptoms. If you’re the kind of person who responds to a definitive medical diagnosis, like depression or anxiety, a therapist who takes this approach would most likely work well for you. If you’re seeking help for self-diagnosed behavioral issues you aren’t really interested in labeling, you might be more inclined to respond to treatment with a therapist who considers these types of self-diagnoses when developing a treatment approach. In addition to therapy, meditation, mindfulness, and self-compassion may work for one person, while medication is better for another.  

Personality and Compatibility

Just as it is best to see a doctor who is well-suited for your needs and personality, this is even more critical when you see a counselor for therapy. Trust is one of the most important elements of the client-therapist relationship. If you find you’re not “clicking” with your therapist after a few sessions, don’t hesitate to speak up and look for someone else. Remember that your therapist’s primary goal is to help you enhance your mental health. If that means you should see someone else, they shouldn’t have a problem with it.

Environment and Culture Are Critical Considerations

If you cut yourself and need stitches, your culture, background and environment aren’t all that important when seeking medical treatment. In mental health, culture and social circumstances have a much more significant impact. For example, if you’re part of a marginalized group, such as the LGBTQ community, you’ll want to find a therapist who is knowledgeable about the specific challenges and cultural pressures you may face.  

Contact a Therapist to Get Started

Taking care of your mental and emotional wellbeing can also improve your physical health. Therapy is a valuable tool to help you find more self-awareness, healing and joy. To learn more, contact a therapist at Kayenta to schedule an appointment.