Carencia

12/24/2025

12/23/2025

Let’s face it, there’s often at least one family member that can make holiday gatherings more challenging. Maybe it’s that uncle who drinks too much and loses his filter, that parent with the passive-aggressive remarks, the nosey in-law, or the judgmental sibling.
Family can bring out amplified emotional responses and uproot unresolved feelings. Here are a few tips for how to navigate family gatherings, making your mental health a priority:

👉Be okay with setting boundaries- If there is an activity that you don’t want to participate in or a situation in which you will feel uncomfortable, be okay with sitting something out. You can be present and part of the family gathering without having to be in the middle of everything. Choose a one-on-one conversation with someone you enjoy, step outside for a few minutes to re-energize, or decide on a time you plan to gracefully leave before you arrive.

👉Prepare yourself- Approach gatherings knowing what your limits are and with realistic expectations. How much time will you give that super challenging family member? What things have been difficult for you in the past? How will you stay calm and focused if those situations arise?

👉Redirect with confidence- Be comfortable re-directing conversations that are going downhill fast. It could be politics, parenting issues, or something from years ago that suddenly pops into the conversation! Feel confident gently redirecting family members or conversations that are emotionally-charged or not productive. Some responses are, “This is not something I’m comfortable discussing right now” or “let’s plan to talk about this at another time, outside of the holidays”

👉Holiday Spirit- The term “Holiday spirit” wasn’t created because people are in great spirits all year long. Holiday gatherings are a great opportunity to practice extra positivity, kindness, and compassion. Attend the family gathering with your mind set on seeing each family member for their strengths and prepare to be understanding of others’ shortcomings. Extra grace this time of year is absolutely holiday spirit!

12/22/2025

You’re not alone if you are feeling sad, overwhelmed, or lonely this season. The term “holiday blues” came about because the holidays aren’t always cheerful for all. The holidays can also be a time when grief and loss can feel more magnified. Here are a few suggestions to help navigate the blues:
👉Decide what responsibilities are manageable for you- If it feels too daunting to try to get a personalized gift for each person, to cook a full meal, or to decorate as you have in years’ before, adjust your expectations of yourself this year. Give yourself grace to feel emotion and celebrate the holiday season differently, as seasons of life can be different.
👉Do make an effort to be around others- Turning down attending that 3rd holiday get together may be absolutely reasonable. But isolating completely will enhance those feelings of loneliness. Sometimes you have to give yourself a nudge to be around others, even when you feel low energy or it’s less than desirable. Sharing memories, traditions, and a hug from others can often bring comfort and ease sadness.
👉Take care of yourself- Try to lift your mood through things like exercise, treating yourself to something you enjoy, getting plenty of sleep, or starting a new holiday tradition for the different season in your life. Remember, alcohol or other substances can magnify a sad, lonely, or irritable mood.
👉Reach out for support- Allow yourself to feel your emotions without shame, but also take care of yourself by recognizing when it’s more than you can handle on your own. If you can’t kick those holiday blues, don’t hesitate to ask a friend or loved one for help (whether it be to get you out of the house for a while, an ear to listen or shoulder to cry on, or someone to help you locate professionals who can help)
💙If you feel you need additional support, reach out to a local mental health office in your area.
💙If your welfare or safety becomes an immediate concern, call 988 for the National Su***de and Crisis Lifeline.

12/19/2025

Ever Feel More Anxious After a Holiday Party?
You enjoyed the gathering. The food was good. The company was nice. But hours later, you’re feeling anxious, irritable, or unexpectedly down.
Here’s something worth knowing: the connection between what we eat and how we feel runs deeper than most of us realize.
We wrote about the science behind sugar crashes, the gut-brain connection, and practical strategies that actually help, without guilt or judgment.
Understanding what’s happening in your body can help you navigate the season while honoring both your traditions and your mental health.

👉Read more here: https://carencia.com/blog/how-holiday-foods-affect-your-mental-health-the-science-behind-sugar-crashes-and-mood-swings/

12/17/2025

The holidays can be a difficult time. It would be our honor to support you 🧡

12/16/2025

This holiday season, gift yourself the possibility of feeling better 🧡

12/15/2025

It means the world to us when we receive positive feedback from our patients 🧡 It’s a joy to watch our patients Get Better.

12/14/2025

12/09/2025

The Carencia team enjoyed a lovely holiday dinner together last weekend🎄
We were missing a few crucial team members who were out of town, but still managed to have a successful white elephant gift exchange and lots of laughs!

11/25/2025

Carencia’s Jesse Tucker participated in the DFW First Responder Support Network panel last week.
The panel of professionals discussed nutrition, sleep, supplements, physical health, physical therapy, and physical/mental resilience.

11/20/2025

Our Team comes together weekly to discuss feedback and to ensure we stay aligned with our mission and the highest quality of care ⭐️

11/18/2025

We are super excited to welcome our newest Provider, James Moreno, to Carencia!