Foothills Counseling

02/06/2026

Rachel Schaeffer, Professional Counseling Associate, is NOW ACCEPTING NEW CLIENTS! Rachel is compassionate, knowledgable, and committed to providing the best possible care for her clients. As we've worked with her over the last year, we have received so much unsolicited positive feedback about Rachel! If you have been thinking about going to counseling, this is your perfect opportunity- it is a rare window of time when we have a counselor who doesn't have a waitlist, and Rachel will undoubtedly fill up fast.
*Anxiety, Depression, Relationship Issues, Grief, Trauma, ADHD and more
*Teens and Adults
*Moda, EOCCO, RBCBS, Providence, Aetna, Pacific Source
*Available via Telehealth or at the office in La Grande, OR

Call the office at 541-809-1669 to find out more information about getting enrolled with Rachel!

Foothills Counseling offers personalized, professional counseling services to kids, teens, adults.

12/18/2025

💙 We thrive when we feel connected.
Feeling isolated can take a toll on our mental health, but even a small step toward connection can make a big difference. Spending time with others, sharing experiences, and being in supportive spaces helps us feel seen, supported, and less alone.
Having people to talk to, share experiences with, and spend time alongside is essential for emotional well-being. Social connections help ease stress, lift our spirits, and strengthen mental health. Whether it’s making a new friend, joining a group activity, or simply being in a safe and welcoming space, meaningful connections are important.
Below are local resources that provide nurturing spaces for people of all ages to connect, build relationships, and feel supported.

12/11/2025

Helping children manage their emotions starts with your calm and caring presence. From infancy through adolescence, children rely on adults to co-regulate with them—offering comfort, guidance, and patience as they navigate big feelings. By understanding what children are capable of at each stage, you can respond in ways that strengthen your connection, nurture resilience, and build lifelong emotional confidence.

11/27/2025

🧡 The holiday season can bring up many different feelings.
Some people may be enjoying the warmth, connection, and moments of gratitude. Others may find today heavy, complicated, or out of sync with what everyone else seems to be expressing.
Both experiences deserve space.

If you’re struggling right now:
• It’s okay if gratitude feels out of reach.
• Give yourself permission to feel what you’re feeling, without judgment.
• Reach out—whether it’s a trusted friend, a grounding ritual, or simply a quiet moment to pause.
• Remember: small things matter. The warmth of sunlight, a comforting cup of tea, or five slow breaths all count.

If today brings joy, connection, or ease for you, that’s okay too.
Hold onto those moments with gentleness—and consider offering a little extra compassion to those who may be carrying something heavier today.

Wherever you find yourself this Thanksgiving, you’re not alone. 🧡

11/20/2025

Here is a resource for Thanksgiving meals for anyone in need this Thanksgiving.
If you know of any additional community Thanksgiving meals happening in Union County, please share them with us so we can help spread the word. 🧡

🧡🦃 𝐔𝐧𝐢𝐨𝐧 𝐂𝐨𝐮𝐧𝐭𝐲 𝐓𝐡𝐚𝐧𝐤𝐬𝐠𝐢𝐯𝐢𝐧𝐠 𝐌𝐞𝐚𝐥𝐬 — 𝐀𝐯𝐚𝐢𝐥𝐚𝐛𝐥𝐞 𝐍𝐨𝐯 𝟐𝟓𝐭𝐡! 🦃🧡

If you or someone you know could use a little help this holiday season, please stop by the 𝐋𝐚 𝐆𝐫𝐚𝐧𝐝𝐞 𝐒𝐚𝐟𝐞𝐰𝐚𝐲 𝐨𝐧 𝐓𝐮𝐞𝐬𝐝𝐚𝐲, 𝐍𝐨𝐯𝐞𝐦𝐛𝐞𝐫 𝟐𝟓𝐭𝐡 𝐚𝐭 𝟐:𝟎𝟎 𝐏𝐌 to pick up a 𝐟𝐫𝐞𝐞 𝐓𝐡𝐚𝐧𝐤𝐬𝐠𝐢𝐯𝐢𝐧𝐠 𝐦𝐞𝐚𝐥 𝐛𝐨𝐱.

These take-home boxes include:
🦃 Frozen turkey
🥔 Mashed potatoes
🟤 Gravy
🍞 Stuffing
🥖 Rolls

🍂 𝐅𝐢𝐫𝐬𝐭-𝐜𝐨𝐦𝐞, 𝐟𝐢𝐫𝐬𝐭-𝐬𝐞𝐫𝐯𝐞𝐝. 𝐐𝐮𝐚𝐧𝐭𝐢𝐭𝐢𝐞𝐬 𝐚𝐫𝐞 𝐥𝐢𝐦𝐢𝐭𝐞𝐝.

A huge 𝐭𝐡𝐚𝐧𝐤 𝐲𝐨𝐮 𝐭𝐨 Safeway 𝐚𝐧𝐝 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐒𝐚𝐟𝐞𝐰𝐚𝐲 𝐬𝐡𝐨𝐩𝐩𝐞𝐫𝐬 whose generosity makes these meals possible! ❤️

11/11/2025

Did you know practicing gratitude can literally change your brain? 🧠
Research shows that regularly expressing appreciation increases serotonin and dopamine—natural mood boosters that help reduce stress and strengthen emotional resilience.

A simple daily gratitude habit (like writing down three things you’re thankful for) can improve focus, energy, and overall well-being. 💛

What are you grateful for today?

11/02/2025

10/31/2025

When children feel safe and loved, their confidence and bravery flourish — both at home and out in the world. 💛

We know that parenting isn’t easy, especially when big emotions and challenging behaviors show up. If you’re feeling unsure about how to create a calm, secure space for your child, reach out to us. We have counselors ready to walk alongside you on your parenting journey.

10/29/2025

🌿 Healing Can Happen Through Connection 🌿

Healing happens not just in counseling sessions, but through connection and shared experiences. Here are a few support groups offered in our community that provide encouragement and understanding. These groups offer a safe space to share, heal, and find strength together.

If you know of other local support groups, we’d love to hear from you!

10/17/2025

🔍 Ever wonder why you react the way you do in relationships?
Your attachment style could be the key.

Whether you pull away when things get close, crave constant reassurance, or feel stuck in unhealthy patterns — understanding your attachment style is the first step toward healthier, more fulfilling connections.

🧠 Your attachment style deeply influences how you relate to others—how you give and receive love, seek comfort, and navigate conflict. These patterns often begin in childhood, shaped by early experiences, but they aren’t fixed.

With self-awareness, supportive relationships, and therapeutic work, healing is possible.
✨ Understanding your attachment style is a powerful starting point for building stronger, more secure connections.

💬 Take a look at the chart to identify where you might fall—which style resonates with you most?

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. 💛