Happy Holidays from the staff of Newberg Counseling & Wellness!

Life can be stressful under regular circumstances. Add extra errands, increases in spending, calorie-rich food, and disruptions to regular schedules, and it’s no wonder the holidays bring extra stress. Here are a few tips to make the holiday stress more manageable and the holidays more enjoyable.


Photo by Vika Fleisher on Unsplash

  • Plan ahead. Make sure you have all of the ingredients for the cooking and baking you plan to do. Take stock of your gift wrapping supplies before you being to wrap. No one wants to have to run to the store for eggs or tape at the last minute.
  • Set realistic expectations. No holiday celebration is perfect. Set realistic expectations about the number of events you can attend. Set a realistic budget and be realistic with gift-giving. Realize that things can go wrong and it will not ruin the holidays.
  • Learn to say no. You don’t be able to do everything, be everywhere, or spend unlimited money without being stressed. Pick the things that matter most and make those priorities. Say no to the rest of the things.
  • Take time for yourself. This includes sticking to your exercise routine and eating a (mostly) healthy diet. Get plenty of rest. When you recognize stress mounting, take a break. Go for a long walk, listen to music, get a massage, or read a book.
  • Acknowledge your feelings. The holidays don’t mean you have to force yourself to be happy. Feelings don’t take holidays.
  • Help is OK. If you find yourself overwhelmed with stress and big emotions, seek help. Don’t feel like you have to navigate those feelings alone.

What about the kids? 

girl eating cupcake while sitting beside woman in blue denim distressed jeans
Photo by Daria Shevtsova on Pexels.com

Just like adults, children can also experience extra stress during the holidays. Children show they are stressed through their behavior. Some things to look for are an increase in irritability and anger, clinginess, whining, crying, or complaining (more than usual), sleeping and eating disturbances, and physical symptoms such as headaches and stomaches. Here are a few ideas to help manage stress in children during the busy holiday season.

  • Keep to their routines as much as possible. Routines are important for children. Be sure to keep exercise and healthy meals in their routines.
  • Give children a head’s up when their regular schedule changes. It can be a written or picture schedule or a verbal reminder.
  • Set realistic expectations about activities and gifts. Children need to know that there is only time for so many activities. Help children make gift lists based on what you decide is your budget.
  • Schedule downtime and let your children take an impromptu break if they need it. Quiet time, a family walk, favorite music, or even a little screen time can help reduce stress.
  • Let your children vent. Children have big feelings and want to feel like they are being heard. You don’t have to give advice. Just listen

Welcome to our new team members!

Newberg Counseling and Wellness is pleased to announce the addition of two new Independent Contractor Therapists to the practice. Please help us in welcoming Kelly Lash, LPC, and Caitlin Schrage, LCSW.

Kelly Lash, LPC, has eight years of experience working with children, teenagers, adults, and families. Her specialties include anxiety, LGBT issues, and autism spectrum disorders. She believes in healing self-blame, guilt, and shame from trauma through self-acceptance and self-love. When she is not seeing clients, she enjoys spending time outdoors, being with friends and family, and taking her kitty on walks. She will begin seeing clients on January 7, 2020.

Caitlin Schrage, LCSW, has four years of experience working with older teenagers and adults. Her specialties include trauma, substance abuse, relationship issues, and life transitions. She believes that all people are strong and she is passionate about helping people find their voice. When she is not helping her clients, she enjoys being outdoors, making art, crafting, and cooking. She will begin seeing clients on January 6, 2020.

A Note from the Practice Owner

Susan Screen181127 - 009

Greetings and Happy Holidays! We are getting very excited about the year 2020! It has always been our goal to offer high quality counseling services with experienced clinicians in a caring environment. In 2020, we plan to double our capacity to offer more options for counseling services in our community. We’ve heard your suggestions and have added to our team to meet the needs of children, teens, and those with trauma. We are also partnering with a network of local therapists, medication providers, and community resources to be able to guide you with the best referrals. 

Want to keep up to date on our events, news, and activities? Sign up to receive this newsletter by email! Talk to your counselor or Heather at the front desk and we’ll sign you up!

Here’s to a year of strength, growth and courage in 2020!

Susan M. Doak, LPC
Owner and Practice Manager
Newberg Counseling & Wellness, LLC

Office closed during selected days

The office will be closed December 20 – December 27, 2019 and again on January 1, 2020. During this time non-emergent emails and phone calls will not be answered or returned. Please ask your counselor how to get in touch with them should you have an urgent need during this time.

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