Melissa Plantz, Rockwall Christian Counseling

About Melissa Plantz

Melissa Plantz is a Christian author and freelance writer. She spent twenty years in the pharmacy industry and has specialized in faith, fitness, nutrition, geriatrics, and mental health since 2015. She writes from the beautiful Lake Marion area in South Carolina.

How to Deal with Anxiety Attacks

How to Deal with Anxiety Attacks

Melissa Plantz2025-06-21T06:12:15+00:00June 23rd, 2025|Anxiety, Featured, Individual Counseling, Men’s Issues, Women’s Issues|

Anxiety attacks come on suddenly and are often referred to as panic attacks. If you have experienced them, you are probably wondering how to deal with anxiety attacks. The good news is that there are strategies you can use to lessen the severity of an attack and lifestyle changes you can make to reduce your risk of having another one. Tips for Dealing with Anxiety Attacks Learning how to deal with anxiety attacks takes away their power. No longer will you be worried about having a sudden panic attack in a crowded store or on the road. You will learn to ground yourself in the present, focus your mind, use your senses, and improve your physical and cognitive health. As you read the suggestions below, choose a few to try. Specific strategies improve your health, but only if you practice them daily. If you have any questions, consult a counselor. Try to step away Stress and anxiety can trigger an attack due to an increase in cortisol and adrenaline, hormones responsible for the fight-or-flight response. Try to step away from the situation when you become nervous and anxious. This might mean pulling the car over to a safe place or walking out of a room. Take a few deep breaths, exhaling slowly in between each one. Close your eyes and focus on your breathing and heart rate. Deep breathing activates the parasympathetic nervous system to reduce anxiety. Ground yourself Grounding brings you back into the present moment and away from fears and worries. Try the 5-4-3-2-1 Method of grounding by focusing your mind on your surroundings. First, look around at the items closest to you. Name five things you can see. Next, find four things you can touch. Notice their texture. Then, name three things you can hear. Next, [...]

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Signs of Burnout at Work

Signs of Burnout at Work

Melissa Plantz2025-05-22T07:27:32+00:00May 22nd, 2025|Depression, Family Counseling, Featured, Individual Counseling, Relationship Issues|

There once was a time when the weekend was glorious. You took care of household chores, spent time with family, read a novel or watched a movie, and worshipped God with your much-loved church family. But then, Sunday night, you felt it creeping over you. That dreaded feeling that overtakes you every Sunday night. You have hit burnout at work. As time wears on, you notice those feelings now consume your evenings and your weekends. You feel on edge, irritable, depressed, and physically ill at the thought of going back to work. Yet, you have no choice. You have bills to pay and adult responsibilities. Is something happening with you, or are these signs of burnout at work? The Signs of Burnout at Work Are you displaying the signs of burnout at work? Have coworkers commented on your mood or attitude? Do you notice your patience seems thin around customers or clients? If so, you might be in burnout mode. The following is a list of common signs of burnout at work. You feel dread the evening before work You feel like you do not fit in with the culture or the people at work You struggle to get to work and clock in Your supervisor makes comments about your lack of motivation You cannot concentrate on tasks You lose patience with coworkers, supervisors, and customers You feel exhausted Your sleep routine has changed Your appetite has changed You experience headaches, stomachaches, and other unexplainable physical ailments You snap at loved ones You feel depressed or anxious You do not feel like you contribute anything to your job Your position no longer fulfills you Job burnout can affect all areas of your life, including your physical and mental health. If your job is misaligned with your values, you will feel [...]

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Do Christian Online Counseling Services Work

Do Christian Online Counseling Services Work

Melissa Plantz2024-09-27T10:38:06+00:00August 16th, 2023|Couples Counseling, Family Counseling, Featured, Individual Counseling|

Online counseling or traditional face-to-face counseling? How do you choose? Are online counseling services effective? Research shows that people respond to virtual counseling well and are more likely to adhere to attendance. In addition, being able to log on with a counselor on their schedule makes virtual counseling suitable for today’s busy Americans. Why people choose online counseling services. Our world is fast and busy. We may rise at 4:00 a.m. and fight sleep past midnight trying to do one more thing. People choose online counseling services for convenience. We already tote around our phones for everything, including checking emails, texts, social media, news, and calls. Online counseling services through a cell, tablet, or laptop are not a stretch of the imagination. With the virtual option, you have a counselor right in your pocket. Researchers are finding that online counseling is just as effective as in-person counseling. However, the effects of face-to-face interaction may last longer and have a more positive outcome. If you have a severe mental condition, you may need in-person counseling until your condition is under control. Many people try a hybrid approach. For example, a client may meet with their counselor once or twice monthly for a face-to-face session so that the counselor can gauge the client’s behavioral cues. The counselor may then arrange for the client to meet with them virtually once a week as a check-in session. The client might also email or text for extra support when needed. Forms of therapy. Your counselor will assess your needs and determine the best course of action to help you heal or work through an issue. Psychotherapy (talk therapy) is still the most common form of treatment. The counselor helps you get to the root of your negative thoughts, emotions, or behavior. They may suggest [...]

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Treatment for Emotional Eating: Options to Try

Treatment for Emotional Eating: Options to Try

Melissa Plantz2024-09-27T10:36:57+00:00June 27th, 2023|Eating Disorders, Featured, Individual Counseling, Weight Loss, Women’s Issues|

Emotional eating is an issue for many people as stress is a major factor. We turn to sweet and salty snacks to get through stressful events or for comfort after a long day. Have you ever found yourself eating when you are not hungry? Instead, a dreaded phone call, toxic relationship, work burnout, or deadline causes us to seek the serotonin rush of comfort food. There are tasks and lifestyle changes you can implement to stop emotional eating. Tips to stop emotional eating If you find yourself in a pattern of emotional eating at least twice a week for six months or more, you may need professional guidance to help you overcome the urges and behavioral pattern. Counseling can help you learn how to manage your stress more effectively. For example, if your emotional eating is rooted in anger, your counselor may suggest anger management and conflict resolution methods. Emotional eating typically follows a trigger, not just a habit. The trigger may be a negative thought or emotion. When you can identify those thoughts and emotions that send you into a tailspin, you are more likely to overcome emotional eating by reframing those into positive beliefs and feelings and changing your behavior. Hit pause. When you feel the overwhelming urge to turn to food, ask yourself why. Take a moment to pause and reflect on what is driving your behavior. What thoughts are going through your mind? Is it a limiting belief? For example, if you have a deadline looming, are you telling yourself that you can never meet it, so why try? Do you say negative things about yourself? Negative thoughts and limiting beliefs can leave you anxious and depressed, and these emotions are triggers for emotional eating. Journal. Changing your thoughts, beliefs, and emotions may take work [...]

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10 Common Causes of Depression in Women

10 Common Causes of Depression in Women

Melissa Plantz2024-09-27T10:35:34+00:00May 5th, 2023|Depression, Featured, Individual Counseling, Women’s Issues|

An estimated twelve million women suffer from depression in the United States annually. Although most patients range from ages twenty-five to forty-four, women going through the menopausal transition in their fifties can also develop depression due to decreased hormones. The causes of depression in women are numerous, but one thing is clear: depression should be treated as soon as possible. Causes of depression in women Women, including teenage girls between the ages of fourteen and eighteen, suffer from depression more than males the same age. In people aged twenty-five to forty-four, women develop depression at a rate of 2:1 more than men. In addition, fluctuating hormones contribute to many cases of depression in the U.S. each year, including Postpartum Depression, Premenstrual Dysphoric Depression, and depression brought on by menopause. But the causes of depression don’t stop at hormones. Factors like environment, family history, and life events play a role. When these factors compound, your likelihood of developing depression increases. Once you know what to expect, you can consult your physician about your increased risk. The following is a list of common causes of depression in women. Hormonal issues. Hormonal changes, such as too much or too little estrogen or progesterone, can increase your risk for depression. This is due to these hormones helping to regulate serotonin and other neurotransmitters that leave you feeling happy. Often the causes of depression can be traced to a hormonal imbalance. First, your physician can run bloodwork to determine if there is a hormone issue. Then, the doctor may prescribe hormonal supplementation if needed. Changes in hormones can also create other emotional problems that may require counseling. Grief. Grief is a process, a journey through stages that include denial (shock), anger, bargaining, depression, and acceptance. However, grief is rarely linear. You can experience the [...]

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Challenge Yourself with Self-Improvement

Challenge Yourself with Self-Improvement

Melissa Plantz2024-09-27T10:37:37+00:00January 3rd, 2023|Featured, Individual Counseling, Personal Development|

Are you one of those people who love challenges? A challenge can push you out of your comfort zone, yet it still has a realistic goal. Typically, after a challenge, you are better than you were before. People join challenges for everything from eating according to a specific diet plan to playing a game to reading a certain number of books to self-improvement. Have you ever done a self-improvement challenge with yourself? Self-improvement is the study of your thoughts, emotions, behaviors, patterns, and mindset. It is identifying your strengths and weaknesses and working to build your skills to bring value to the marketplace and your life. Read on about how you can challenge yourself and your growth in the area of self-improvement. Ways to take on a self-improvement challenge A self-improvement challenge consists of you challenging yourself to be better, learn more, and prime your mindset for growth. Growth in the area of self-improvement can open doors to new opportunities, heal relationships, and reach goals you never thought possible. A challenge is more fun with other people. Do you have a friend who would like to grow in personal development? How about a family member or a team? Make sure they understand that the objective is to better themselves, not each other. The following is a list of ways you can start on the journey to self-improvement. Kick fear away. Do you know what stops more people from reaching their goals? It is fear. Different forms of fear in the disguise of self-doubt keep people from realizing their true potential. It makes you second guess a decision to learn something new or take a risk. It makes you nervous at the thought of public speaking. Fear creates anxiety in your mind, heart, and soul when you try to step [...]

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Melissa Plantz

About Melissa Plantz

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