Foothills Counseling

10/09/2025

Struggling with tough emotions? Try R.A.I.N. — a simple way to slow down and deal with what you're feeling without shutting down or reacting on autopilot.

✨Recognize what’s coming up

✨Allow it to be there

✨Investigate where it’s coming from

✨Nurture yourself without judgment

You don’t have to like what you’re feeling. Just notice it, work with it, and move through it.

09/26/2025

🌒 Seasonal Shifts & Our Mental Health 🍂

As the days grow shorter and the air cools, many of us notice changes in mood, energy, and motivation. Fall and winter can bring cozy moments and reflection, but they can also stir up challenges—especially as reduced sunlight affects brain chemicals that regulate sleep, energy, and mood.

How the brain responds to seasonal change:

•Serotonin: May drop in darker months, affecting mood and energy.

•Melatonin: Increases with shorter days, influencing sleepiness and alertness.

•Dopamine: Light exposure impacts motivation and pleasure.

For some people, these changes may lead to Seasonal Affective Disorder (SAD), a type of depression linked to seasonal shifts.

Gentle ways to support yourself:
• 🌞 Spend time outdoors — even short moments in natural light can boost serotonin and help regulate circadian rhythms.

• 🤝 Stay connected — reaching out to friends, family, or community eases isolation and supports emotional health.

• 🕰️ Keep routines — consistent sleep, balanced nutrition, and gentle movement stabilize energy and mood.

• 💬 Seek support — if sadness, fatigue, or loss of interest persists, a therapist can help you navigate these seasonal changes.

The changing seasons remind us that life moves in cycles. Just as nature adapts, we can nurture our well-being by honoring our needs and giving ourselves care. 💛

09/19/2025

When children consistently receive co-regulation—through empathy, care, support, and kindness—during moments of distress, their emotional storms pass more quickly. Over time, this helps them develop the ability to care for themselves and regulate their own emotions. 🌞🌈

09/16/2025

When we respond to kids with calmness, we’re not just managing a moment..we’re modeling a skill. Children learn how to handle stress, conflict, and big emotions by watching us. When we stay grounded and steady, they begin to understand that calm is a choice they can make too.
Calm is contagious. Just like anxiety or frustration can spread, so can peace. Our presence sets the tone. A calm adult can regulate a chaotic room, shift the energy, and teach by example that even in hard moments, we can choose to respond, not react.and.Montessori

When we respond to kids with calmness, we’re not just managing a moment..we’re modeling a skill. Children learn how to handle stress, conflict, and big emotions by watching us. When we stay grounded and steady, they begin to understand that calm is a choice they can make too.

Calm is contagious. Just like anxiety or frustration can spread, so can peace. Our presence sets the tone. A calm adult can regulate a chaotic room, shift the energy, and teach by example that even in hard moments, we can choose to respond, not react.
and.Montessori

09/10/2025

🎒⚽💼 Back to School, Back to Sports, Back to... Everything.

September often brings a full plate — school routines, sports schedules, work deadlines, and everything in between. And just like this visual reminds us, we all have a Capacity Cup — only so much we can hold before it spills over. 😵‍💫☕

Feeling overwhelmed, anxious, exhausted, or snappy? You might be nearing your capacity.

Here’s your gentle reminder to:
✅ Check what’s filling your cup
🗑 Remove what’s not essential
🛠 Problem-solve one small thing at a time
💬 Talk it through with someone
🧘 Take a real break (even a short one)

💡 You’re juggling a lot — no wonder you’re tired.
Let’s normalize rest as part of the routine. 🍂

09/04/2025

Healing isn’t about “getting over it.” Healing is a process that takes time, and it can hold both pain and progress. You can be healing and still feel lost, still grieve, or still miss those who hurt you. You’re not alone.

08/28/2025

It's been so exciting collaborating with the team as we have developed this group! It's going to be a rich experience for parents and their kids. It's ok if parents and kids can't come together. The groups will be running concurrently, same time, same place, and they will be developing similar skills. Every week they will be able to connect with group members and knowledgeable counselors about their growth and experience. Call or email the office for more information! 541-809-1669 office@foothillscounseling.net

08/27/2025

Depression isn’t “just feeling sad.” It can show up in your body as fatigue, aches, changes in sleep or appetite, and even difficulty concentrating. The good news? Daily habits—like movement, connection, and mindful routines—can help support your mind and body.

08/26/2025

https://www.instagram.com/share/reel/BAHpb4i3PJ

08/19/2025

Sometimes the child who needs the most love asks for it in the most unloving ways. 💔
👉 The 3-year-old who screams “I don’t like you!” at bedtime.
👉 The 6-year-old who yells at their sibling or says “You never care about me!”
👉 The 15-year-old who slams their door and shuts you out.
These moments can feel hard and even hurtful, but underneath the behavior is usually a child saying, “I’m overwhelmed. Do you still love me? Will you still show up for me?” 💕
Connection in these moments doesn’t mean excusing the behavior…it means seeing the need behind it.

We Nurture Collective

08/18/2025

✨ Back-to-School Can Bring Big Feelings ✨
Heading back to school can bring excitement and nerves. A few simple ways to ease the transition:

💬 Talk about it early. Kids feel calmer when they know what to expect.
🎒 Offer choices. “Do you want to pick your outfit tonight or in the morning?”
💖 Validate feelings. “Feeling nervous is okay---it happens to me too! When I feel nervous, deep breaths help me calm down. Want to try a few with me?”

Back-to-school doesn’t have to be perfect—with planning, patience, and connection, kids can feel safe, supported, and empowered to do hard things. 🌟

08/07/2025

Great parenting reminder. Stopping to consider what the need is behind the behavior and approaching the situation with curiosity can lead to greater empathy and understanding of our children's behaviors, setting the stage for collaborative problem-solving and an opportunity for connection.