If you’re struggling with anxiety, depression, or trauma, it’s important to remember that you can grow, improve, and overcome challenges. At A New Start Counseling, we help people in San Antonio and across Texas access virtual depression therapy San Antonio, online anxiety counseling Texas, and telehealth therapist Texas services to support their mental health.

Call us today at 210.705.1749 or fill out a contact form online at www.anscounseling.com to get started.

Understanding Anxiety, Depression, and Trauma

Anxiety, depression, and trauma impact both the brain and body, affecting thoughts, emotions, and behaviors. Understanding what’s happening can help you respond effectively:

• Anxiety: When you’re anxious, your brain’s threat detection system (amygdala) can become overactive, triggering the fight-or-flight response even in safe situations. This can cause rapid heartbeat, tension, and racing thoughts. Over time, avoidance of triggers can reinforce anxiety.

• Depression: Depression involves changes in brain chemistry, including low levels of serotonin and dopamine, which affect mood, motivation, and energy. Common signs include persistent sadness, lack of interest in activities, and difficulty concentrating.

• Trauma: Traumatic experiences can leave the nervous system in a heightened state of alert. People may experience flashbacks, intrusive thoughts, emotional numbness, or hypervigilance. EMDR and trauma-informed therapy can help process these memories safely.

Learning about these processes helps normalize your experiences and empowers you to use strategies that restore balance.

Grounding Techniques to Reduce Anxiety

When stress or negative thoughts take over, grounding strategies help you refocus on the present and regain calm. Here are three simple approaches:

1. 5-4-3-2-1 Senses Exercise

Notice:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

2. Body Awareness

Focus on physical sensations:

• Take deep breaths

• Press your feet into the floor

• Stretch your arms and release tension

• Clench and unclench your fists

3. Mental Exercises

Engage your mind:

• Name objects or people around you

• Count backward or spell words backwards

• Visualize a familiar place or object in detail

These exercises help your nervous system regulate, reduce overthinking, and improve emotional control.

Build a Growth Mindset

Your mindset shapes your reality. A growth mindset means believing you can improve with effort, practice, and guidance. Try these mental shifts:

• “It’s too hard” → “I’ll keep trying”

• “I can’t do that” → “How can I get better?”

• “I give up” → “I’ll keep working”

• “I’m afraid of mistakes” → “Mistakes help me learn”

Celebrate progress, set goals, and anticipate challenges—they’re part of the journey. Building resilience is key to long-term emotional health.

Flexible Therapy Options for You

If you’re looking for online therapy Texas, virtual counseling San Antonio, online therapist near me, virtual therapy that takes insurance Texas, or online therapy for women Texas, we provide evening online therapy Texas and weekend virtual counseling San Antonio to fit your schedule. Our services also include:

• Virtual depression therapy San Antonio

• Online anxiety counseling Texas

• Online trauma therapist Texas (EMDR/trauma focus)

• Telehealth grief counseling

Understanding your brain, body, and behavior can empower you to take action. Grounding exercises, mindset shifts, and professional support all work together to reduce stress and improve emotional well-being.

Take the first step toward confidence, calm, and self-growth. Call us today at 210.705.1749 or fill out a contact form online at www.anscounseling.com.