Life Transitions - New Hope Counseling

Coping with Holiday Stress: Finding Calm in Chaos

November 10, 2025/in Coping, Anxiety, Life Transitions, Relationship, Therapy Exercises/by New Hope Counseling

Coping with Holiday Stress: Finding Calm in Chaos

As the holiday season approaches, the world around us begins to hum with energy — bright lights, festive music, endless lists, and social plans that stretch from morning coffee to late-night wrapping sessions.

For many, this time of year brings joy, connection, and tradition. But for just as many others, it stirs up something different: stress, exhaustion, and emotional overload.

If you’ve ever found yourself feeling more frazzled than festive, you’re not alone. The holidays can amplify existing stressors — financial pressure, family dynamics, loneliness, or the weight of expectations — making what’s “supposed to be” the most wonderful time of the year feel like one long marathon.

So, why is this time of year so stressful, and how can we navigate it with more intention and compassion?

1. The Pressure to Be Joyful

From commercials to social media, we’re bombarded with messages that the holidays should be magical. There’s an unspoken rule that we must feel grateful, happy, and connected — even when life is complicated or painful.

When our inner experience doesn’t match the outer image, it can create guilt and shame.

It’s okay if your holidays don’t look like a movie. You can feel grateful and lonely at the same time, or joyful and overwhelmed. Allowing space for mixed emotions — instead of forcing constant positivity — helps reduce anxiety and makes the season feel more real.

2. The Weight of Expectations

The holidays often come with long to-do lists: buying gifts, attending events, hosting family, decorating, baking, and more. For many, it becomes a season of performing rather than experiencing. When expectations outweigh your capacity, burnout isn’t far behind.

Try this gentle reframing: “What matters most to me this year?”
Maybe it’s spending quality time with one loved one, rather than attending every gathering. Maybe it’s creating moments of peace instead of perfect meals. Scaling back doesn’t mean doing less — it means doing what matters most with more presence.

3. Family and Emotional Triggers

Family gatherings can stir up old dynamics, unresolved conflicts, or feelings of loss. Even when we love our families deeply, being around them can surface complicated emotions.

Before entering a stressful situation, take time to ground yourself. This might mean setting boundaries (“I can only stay for two hours”) or having an exit plan if you need space.

Remember: protecting your peace isn’t rude — it’s self-care.

4. Managing Financial Stress

Gifts, travel, and social plans can add up quickly. When financial stress collides with social pressure, it’s easy to feel inadequate or guilty for not “doing enough.”

But the best gifts aren’t always material — they’re presence, kindness, and time.

If you’re feeling stretched thin, communicate openly with loved ones. Suggest alternatives like shared experiences, handmade gifts, or simply spending time together. Often, others feel the same relief when someone breaks the cycle of financial overextension.

5. Creating Space for Rest and Reflection

In the midst of the chaos, remember that you deserve rest — not as a reward for getting everything done, but as a basic human need.

Try scheduling small moments of quiet: a morning walk, a few deep breaths before bed, or simply saying “no” without guilt.

Reflection can also be grounding. Ask yourself:
What do I want to carry into the new year, and what can I let go of?

The holidays can become a time not just of celebration, but of reconnection — with yourself and what truly matters.

Final Thoughts: A Kinder Holiday Season

The holiday season can bring both warmth and weariness. It’s okay to experience both.

Giving yourself permission to step back, slow down, and honor your emotional needs is not selfish — it’s essential.

As you move through the coming weeks, remember: joy doesn’t have to be loud or perfect. Sometimes, it looks like a quiet evening, a deep breath, or the decision to do less and feel more.

This post was written by New Hope Counseling.

If you’re interested in setting up an appointment with one of our Licensed Therapists, contact us at 502-712-9604.

Back-to-School Stress for Parents and Kids

September 29, 2025/in Parenting, Family Therapy, Life Transitions, School/by New Hope Counseling

Back-to-School Stress for Parents and Kids

Every year, the back-to-school season brings a swirl of emotions. For some families, it’s excitement—new teachers, fresh supplies, and the hope of a good year ahead. For others, it stirs up stress, worry, and even dread. Both parents and kids can feel this tension, and when it goes unacknowledged, it often makes the transition harder than it needs to be.

The truth is, back-to-school stress is normal. But with awareness and the right tools, families can turn this challenging time into an opportunity for connection and growth.

Why Kids Feel the Stress

Children experience back-to-school anxiety for a variety of reasons. For younger kids, it might be fear of separation from parents or the challenge of adjusting to new routines. Older students often worry about fitting in socially, meeting academic expectations, or navigating extracurricular pressures.

Some common signs of stress in kids include:

Changes in sleep or appetite
Headaches or stomachaches
Irritability or clinginess
Avoidance behaviors (“I don’t want to go to school”)

It’s important to remember that what may seem small to an adult—like finding their locker or making new friends—can feel enormous to a child. Validating their feelings, rather than dismissing them, goes a long way toward easing the transition.

Why Parents Feel the Stress

Parents are not immune to back-to-school worries. For many, this season brings logistical challenges: earlier mornings, bus schedules, homework help, packed lunches, and coordinating after-school activities. There’s also the emotional load of watching kids struggle, whether that’s academically, socially, or emotionally.

On top of that, parents often hold unspoken fears about their child’s future. Questions like “Will they succeed?” or “Are they happy?” can sit heavy beneath the surface. This stress sometimes shows up as irritability, over-scheduling, or pressure on the child to perform.

Building a Smoother Transition

Fortunately, there are simple strategies parents and kids can use together to reduce back-to-school stress.

1. Start routines early.
Begin shifting sleep and wake times at least a week before school starts. Predictable routines give kids a sense of safety and stability.

2. Talk it out.
Make space for your child to share worries without judgment. Phrases like “Tell me more about that” or “That sounds hard” invite openness. Sometimes kids don’t need solutions—they just need to feel heard.

3. Model calm.
Kids often mirror their parents’ emotional states. When you show that challenges can be handled with patience, they learn resilience. This doesn’t mean hiding your stress, but acknowledging it and demonstrating healthy coping strategies.

4. Create connection rituals.
Small moments, like a five-minute morning chat or a nightly check-in, help kids feel grounded and supported. These routines can become anchors in an otherwise hectic season.

5. Keep expectations realistic.
It takes time for everyone to adjust. Give yourself and your child permission to have a bumpy start, and celebrate small wins along the way.

When Stress Becomes More Serious

Some back-to-school stress naturally fades as routines settle. But if a child’s anxiety lingers for weeks, or begins interfering with daily functioning, it may be time to seek additional support. Signs might include:

Persistent school refusal
Intense mood swings
Withdrawal from friends or family
Ongoing physical complaints with no medical explanation

In these cases, reaching out to a school counselor, pediatrician, or therapist can provide guidance and relief. Parents, too, may benefit from talking with a professional if their stress feels overwhelming.

Turning Stress Into Growth

While the back-to-school season is undeniably stressful, it also offers families a chance to grow. Kids learn to face challenges, practice resilience, and discover that they can handle hard things. Parents, in turn, get opportunities to model empathy, problem-solving, and flexibility.

Instead of aiming for a perfect transition, families can focus on building connection and trust through the process. At the end of the day, it’s less about perfectly packed lunches or flawless homework routines—and more about helping kids feel safe, supported, and understood.

Back-to-school stress is real, but it doesn’t have to overwhelm your family. With compassion, structure, and a little patience, this season can become more than just a hurdle—it can be the beginning of a meaningful new chapter.

This post was written by New Hope Counseling.

If you’re interested in setting up an appointment with one of our Licensed Therapists, contact us at 502-712-9604.

A Healthy Relationship Starts with You

July 21, 2025/in Personal Growth, Life Transitions, Relationship/by New Hope Counseling

A Healthy Relationship Starts with You

In relationships, it’s easy to focus on what we wish our partner would do differently—listen better, stop being defensive, be more emotionally available. While those needs are valid, it’s just as important to reflect on our own words, behaviors, and patterns. We each have the power to strengthen our connections by taking accountability, learning to regulate our emotions, and communicating with intention.

Build Self-Awareness First

What kind of relationship do you have with yourself? Do you offer yourself compassion, kindness, and forgiveness—or do you find yourself stuck in negative self-talk, feeling like you’re never enough?

Often, we unknowingly project our unhealed emotional wounds onto our partners. That might look like overreacting to rejection, withdrawing during conflict, or feeling easily triggered by certain words or behaviors. When we take time to get to know ourselves—to explore our emotional patterns, challenge old beliefs, and heal the parts of us that feel unworthy—we take powerful steps toward building healthier, more connected relationships.

We Teach People How to Treat Us

You’ve probably heard the saying: “You set the standard for how others are allowed to treat you.” When we communicate our needs clearly, express our emotions with vulnerability, and set (and uphold) healthy boundaries, we show others how we expect to be treated. This isn’t about controlling others—it’s about honoring ourselves.

If we don’t respect our own needs, others may not either. Over time, this can erode our mental health and lead to hurt, resentment, and disconnection. In contrast, when we lead with self-respect and clarity, we invite more harmony, trust, and mutual care into our relationships.

When One Person Grows, the Relationship Shifts

You don’t always need both people in the therapy room for change to happen. Research and clinical experience show that when one person in a relationship begins to grow, the dynamic between them naturally shifts.

Relationships are systems. When one part of the system changes—by communicating more clearly, regulating instead of reacting, or stepping out of old roles—the whole system adjusts. For example, when someone stops shutting down during conflict and begins to speak honestly, it often invites their partner to respond in new ways. Personal growth creates relational movement, even if your partner isn’t changing at the same pace.

A Gentle but Important Note

While inner growth can transform many relationships, it’s just as important to recognize when a relationship is consistently harmful, unsafe, or emotionally abusive. In those cases, the healthiest choice may be to step away. Learning to trust your own instincts, needs, and worth is part of the work too.

A healthy relationship begins with you—but it should never end with you sacrificing your safety, dignity, or emotional well-being.

Written by Jill Willoughby, CSW

Jill Willoughby is a telehealth therapist at New Hope Counseling.

She is a trauma-informed EMDR trained therapist who works with adolescents, adults, couples, and families. If you are interested in setting up an appointment with Jill, call New Hope Counseling at 502-712-9604.

Life Transition Therapy at New Hope Counseling in Louisville, KY

Navigating The Fourth Trimester; A Therapist’s Guide To Surviving And Thriving

April 29, 2024/in Life Transitions, Pregnancy/by New Hope Counseling

As a therapist, I often find myself supporting clients through various life transitions. As a new mom myself, I found myself seeking support as I navigated a major transition in my own life. One significant transition that is often overlooked is what is often called the fourth trimester: the three months following childbirth when things are sometimes a little…hectic (to say the least). While most energy during this time is typically on the well-being of the newborn, it is so important to not neglect the mental and emotional health of the new parents. Here are some practical tips and insights to help you navigate the challenges of the fourth trimester and emerge stronger on the other side.

Embrace the Rollercoaster of Emotions
The fourth trimester is a whirlwind of emotions; from the joy and excitement of welcoming a new life to the overwhelming fatigue and hormonal shifts, it’s essential to acknowledge and embrace the full spectrum of feelings. Having a newborn will introduce you to a reality where you’ll be grateful to get 4 hours of uninterrupted sleep while being furious at your partner for forgetting to restock the diaper caddy…at the exact same time! As a therapist, I encourage my clients to express themselves openly and without judgment. Whether it’s tears of joy, frustration, or exhaustion, every emotion is valid and should be embraced.

Prioritize Self-Care
New parents often put their needs on the back burner, focusing entirely on the baby; however, self-care is not a luxury. It is a necessity during the fourth trimester (and beyond). I encourage clients to carve out moments for themselves, even if it’s just a few minutes of quiet time, a warm bath, or a short walk around the block. Take a few minutes every day to engage in some activity that brings you joy, no matter how big or small it may seem at the time. I remind them that taking care of their mental and physical well-being ultimately benefits the entire family.

Establishing Boundaries
With the influx of well-wishers and visitors, setting boundaries becomes crucial. Establishing clear boundaries around visitation, help, and advice allows others to know what is and is not acceptable when visiting the new family member and can help the new parents feel confident in their own parenting. It’s okay to say no and to prioritize rest and bonding time as a family. Setting these boundaries early on can contribute to a more positive and less stressful postpartum experience.

Utilize Your Support System
No one should navigate the fourth trimester alone. I encourage new parents to build a strong support system that includes friends, family, and possibly a postpartum doula. Having a reliable network can provide emotional support, practical assistance, and a sense of community during this transformative time. Plan time to visit with the people you love and trust and allow yourself the opportunity to accept their help when it is appropriate to do so.

Foster Connection with a Partner
The arrival of a new baby can strain even the strongest relationships. I try to emphasize the importance of open communication between partners, no matter how ridiculous you may feel in the moment. Being open about your experience and your needs is the best way to survive this difficult transition and is likely to strengthen your relationship. I encourage clients to express their needs, fears, and expectations while actively listening to their partner’s concerns. Building a united front as parents can strengthen the foundation of the family.

Spend Time Away from Baby
Hear me out: just because you are navigating life postpartum does not mean that your whole life has to be about the baby. Before you were a parent, you likely had friends and hobbies that you enjoyed. These things are still important! Try to create time out of the house and away from baby when you feel comfortable enough to do so (there is no timeline for this, so no rush!). Being a new parent can be a very isolating experience, despite all the visitors (because, let’s face it: most people are there to see the baby and the parents often get put on the backburner unfortunately). So, want to grab lunch with a friend? Do it. Want to take a painting class or go see a movie? Do it! It is so easy to lose yourself in parenthood, so creating time away from baby is an effective way of preventing this from happening to you.

Seek Professional Support
Therapists play a crucial role in supporting individuals through life transitions. I encourage clients to seek professional help if they are struggling with postpartum depression, anxiety, other mental health challenges, or if they simply need a space to unwind and get clarification on the adjustment they’re experiencing. Normalize the idea that asking for support is a sign of strength, not weakness.

The fourth trimester is a period of profound transformation. By acknowledging and addressing the emotional, physical, and relational aspects of the postpartum experience, new parents can not only survive but thrive during this critical time. Remember, seeking help is a sign of strength, and there is support available for every step of the way.

Written by Cheyenne Hubbard, LPCA

Cheyenne Hubbard is a therapist at New Hope Counseling. She is a new mom and understands the difficulty in the transition to this life stage.

She is trained in EMDR, working with substance abuse, and more. if you are interested in setting up an appointment with Cheyenne, call New Hope Counseling at 502-712-9604.

For more information on the fourth trimester visit http://www.carryingmatters.co.uk

Coping with Holiday Stress: Finding Calm in Chaos

1. The Pressure to Be Joyful

2. The Weight of Expectations

3. Family and Emotional Triggers

4. Managing Financial Stress

5. Creating Space for Rest and Reflection

Final Thoughts: A Kinder Holiday Season

Back-to-School Stress for Parents and Kids

Why Kids Feel the Stress

Why Parents Feel the Stress

Building a Smoother Transition

When Stress Becomes More Serious

Turning Stress Into Growth

Stay In Touch