Amanda Gray Counseling & Supervision

Amanda Gray Counseling & Supervision Welcome to Amanda Gray Counseling and Supervision (AGCS)! Follow us for mental health tips, resources and updates from our practice.

We offer compassionate counseling for individuals, teens, couples and families, both in person and online. Heal from the past, define a secure sense of self, master healthy relationships, and fulfill purpose.

When Everything Feels Like Too Much: Make It SmallerHave you ever had so much to do that you end up doing...nothing?When...
08/28/2026

When Everything Feels Like Too Much: Make It Smaller

Have you ever had so much to do that you end up doing...nothing?

When everything feels overwhelming, stop looking at the entire list.

Ask yourself:

“What is ONE thing I can do right now?”

📧 Send one email.
📞 Make one phone call.
🧺 Put away five things.
📚 Read one page.
✅ Finish the first step, not the entire project.

You don’t have to figure out everything today.

Sometimes the best coping tool is simply making the next step small enough to start. 💚

When You’re Anxious: Box BreathingWhen anxiety shows up, try giving your mind something simple to focus on: your breathi...
08/27/2026

When You’re Anxious: Box Breathing

When anxiety shows up, try giving your mind something simple to focus on: your breathing.

One easy technique is box breathing:

🌿 Breathe IN for 4
⏸️ HOLD for 4
🌿 Breathe OUT for 4
⏸️ HOLD for 4

Then repeat.

You can do it sitting at your desk, before a test, in the car before an appointment, or anytime you need a moment to slow things down.

Sometimes simple tools are the easiest ones to remember when you actually need them. 💚

When You’re Angry or Overwhelmed: PauseWhen emotions are high, sometimes the best thing you can do is NOT respond right ...
08/26/2026

When You’re Angry or Overwhelmed: Pause

When emotions are high, sometimes the best thing you can do is NOT respond right away.

Before you send the text, continue the argument, or say the first thing that comes to mind:

🛑 Stop
🚶 Step away
🌿 Breathe
💬 Come back when you’re ready

Taking a pause doesn’t mean ignoring the problem. It gives you a chance to collect your thoughts so you can decide how you actually want to respond.

Not everything needs an immediate reaction. 💚

Happy National Dog Day! 🐶💚Dogs have a pretty special way of making a hard day feel a little better.They greet us like we...
08/26/2026

Happy National Dog Day! 🐶💚

Dogs have a pretty special way of making a hard day feel a little better.

They greet us like we’ve been gone for a year when it’s only been 20 minutes. They get us outside for walks. They give us companionship, routine, affection, and sometimes a reason to slow down for a few minutes.

Spending time with a dog may also help with feelings of stress and loneliness and encourage connection and physical activity.

Sometimes support has four paws, a wagging tail, and absolutely no concept of personal space. 😂🐾

Today is the perfect excuse to give your pup an extra belly rub, walk, or treat!

Show us your dogs in the comments! We’d love to see them. 🐶❤️

When Your Mind Won’t Stop: 5-4-3-2-1Ever have one of those moments when your brain just will. not. stop.?You’re replayin...
08/25/2026

When Your Mind Won’t Stop: 5-4-3-2-1

Ever have one of those moments when your brain just will. not. stop.?

You’re replaying something that happened, worrying about what might happen next, or jumping from one thought to another.

Try bringing your attention back to what’s happening right now with the 5-4-3-2-1 grounding technique:

👀 5 things you can see
✋ 4 things you can touch
👂 3 things you can hear
👃 2 things you can smell
👅 1 thing you can taste

You don’t have to solve every thought that pops into your head. Sometimes you just need to bring yourself back to the present moment. 💚

Coping Tools for Real LifeWe hear the words “coping skills” all the time, but what does that actually mean?Coping tools ...
08/24/2026

Coping Tools for Real Life

We hear the words “coping skills” all the time, but what does that actually mean?

Coping tools are simply things we can do to help ourselves through stress, anxiety, frustration, overwhelm, or other difficult moments.

And here’s the important part: not every coping tool works for every person or every situation.

This week, we’re sharing a few simple tools you can try when you need them. You may find one that works really well for you. 💚

What’s something that helps YOU when you’re having a difficult day?

🌿 Why do I feel guilty when I put myself first?You finally say no.You take the afternoon off.You ask someone else to han...
08/21/2026

🌿 Why do I feel guilty when I put myself first?

You finally say no.
You take the afternoon off.
You ask someone else to handle something.
You make plans for yourself.

And then...the guilt shows up.

If you're used to taking care of everyone else, doing something for yourself can feel uncomfortable at first.

But taking care of yourself doesn't mean you suddenly stop caring about everyone around you.

Sometimes you need to be on your own list too. 💚

This weekend, do one thing just for you without talking yourself out of it.

❤️ Someone: “You look great today!”You: “Oh gosh, no. I look terrible.” 😅Why is saying thank you sometimes SO hard?Here'...
08/20/2026

❤️ Someone: “You look great today!”

You: “Oh gosh, no. I look terrible.” 😅

Why is saying thank you sometimes SO hard?

Here's a little challenge for today:

The next time someone gives you a compliment, don't explain it away or point out a flaw.

Just say...

“Thank you. I really appreciate that.”

And leave it there. 💚

💬 Why do I shut down during an argument?Have you ever been in the middle of a disagreement and suddenly you have absolut...
08/19/2026

💬 Why do I shut down during an argument?

Have you ever been in the middle of a disagreement and suddenly you have absolutely NOTHING to say?

Your mind goes blank. You can't find the words. Maybe you just want the conversation to end.

When emotions are running high, it can be hard to think clearly and communicate what you actually want to say.

It's okay to say, “I need a little time to think about this. Can we come back to it?”

Taking some time to collect your thoughts can be better than forcing yourself to keep talking when you're overwhelmed. 💚

😬 Why do I avoid things that stress me out?The email you haven't opened.The phone call you keep putting off.The appointm...
08/18/2026

😬 Why do I avoid things that stress me out?

The email you haven't opened.
The phone call you keep putting off.
The appointment you need to make.
The conversation you know you need to have.

Avoiding something stressful can feel REALLY good in the moment. The problem? The thing is usually still waiting for us later...along with even more stress.

If something feels too big, make the first step ridiculously small.

Open the email. Write down the phone number. Put the appointment on your list. Decide what you want to say.

You don't always have to tackle the whole thing at once. 💚

Address

1401 Sandia Plz
Bryan, TX
77802

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm

Telephone

+19792171378

Website

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