​As the air turns crisp and leaves transform into vibrant shades of red, orange, and gold, it’s time to embrace all that fall offers. This season brings a unique charm filled with cozy moments and fun activities. To help you make the most of it, here’s a fall bucket list packed with ideas for enjoying this beautiful time of year and boosting your mental health in the process!
 
1. Put the Spirit of Thankfulness Front and Center!
This is a great opportunity to reflect on all that you have to be thankful for, and if you have children, it is an excellent teaching opportunity. Research suggests that gratitude practices reduce stress and anxiety and increase connection, both of which are healthy ways to practice mental health self-care. Try these thankfulness activities with your family!
Gratitude Journaling: Dedicate time each week to writing down things you’re thankful for. Reflect on both big and small joys. Sometimes, when life gets stressful, we forget all that we have to be thankful for, which can become toxic.
Variation: I often have families use a wipe-off board to write down things they are thankful for, especially if it is something to acknowledge in another family member for all to see.
Thank You Notes: Take a moment to write thank you notes to people who have positively impacted your life. This could be friends, family, or even colleagues or classmates. Again, we can forget those who bless us and take people for granted. A written thank you “for being there for me, making me smile, always having my back…” fosters deeper connections and a sense of belonging. Increased connections and support foster hope, healing, and healthier brain functioning!
Community Service: Volunteer at a local charity or community event. Giving back to those in need is a way to express gratitude for what you have.       
2. Go Apple Picking
There’s nothing quite like a day spent at an apple orchard. Gather your friends or family and head out to pick your own apples! Not only is it a fun outdoor activity, but it also allows you to enjoy the fresh air and beautiful surroundings. Once you’ve filled your basket, try making these delicious recipes:
Classic Apple Pie: Use a mix of tart and sweet apples for a perfect balance.
Ingredients
For the pie crust:

• 2 ½ cups (320g) all-purpose flour
• 1 cup (230g) unsalted butter, cold and cut into small cubes
• 1 tsp salt
• 1 tbsp granulated sugar
• 6-8 tbsp ice water

For the apple filling:

• 6 cups (~1.4kg) peeled, cored, and thinly sliced apples
• ¾ cup (150g) granulated sugar
• ¼ cup (50g) packed brown sugar
• 2 tbsp all-purpose flour
• 1 tsp ground cinnamon
• ¼ tsp ground nutmeg
• ¼ tsp ground allspice (optional)
• 1 tbsp lemon juice
• 1 tsp vanilla extract
• 2 tbsp unsalted butter, cut into small pieces

For the egg wash:

• 1 egg, beaten
• 1 tbsp water

Instructions

1. Prepare the pie crust:
   • In a large bowl, whisk together the flour, salt, and sugar.
   • Add the cold butter and cut it into the flour using a pastry cutter or your fingers until the mixture resembles coarse crumbs with some pea-sized butter chunks.
   • Gradually add ice water, 1 tablespoon at a time, tossing the mixture with a fork, until the dough just comes together.
   • Divide the dough into two equal parts, shape them into disks, wrap in plastic wrap, and refrigerate for at least 1 hour.
2. Prepare the apple filling:
   • In a large mixing bowl, toss the sliced apples with lemon juice.
   • In a separate small bowl, mix the granulated sugar, brown sugar, flour, cinnamon, nutmeg, and allspice.
   • Add the dry mixture to the apples and toss until evenly coated. Stir in the vanilla extract.
3. Assemble the pie:
   • Preheat the oven to 425°F (220°C).
   • On a lightly floured surface, roll out one disk of pie dough into a 12-inch circle. Transfer it to a 9-inch pie dish.
   • Pour the apple filling into the pie crust and dot the top with the butter pieces.
   • Roll out the second disk of dough to a similar size and place it over the apples. Trim the excess dough, leaving about ½ inch overhang. Tuck the edges of the top crust under the bottom crust and crimp the edges.
   • Cut slits in the top crust to allow steam to escape.
4. Egg wash and baking:
   • In a small bowl, mix the beaten egg with 1 tablespoon of water. Brush the top of the pie with the egg wash.
   • Bake the pie at 425°F (220°C) for 20 minutes. Then reduce the temperature to 375°F (190°C) and bake for an additional 35-40 minutes, until the crust is golden brown and the filling is bubbling.
   • If the edges of the crust brown too quickly, cover them with aluminum foil.
5. Cool and serve:
   • Let the pie cool on a wire rack for at least 2 hours before serving to allow the filling to set. Enjoy your perfectly baked apple pie!

 
Homemade Apple Sauce: Cook peeled apples with a bit of sugar and cinnamon until soft, then mash to your desired consistency.
Ingredients
6 medium apples (mix of sweet and tart apples like Fuji, Gala, and Granny Smith), peeled, cored, and chopped
¾ cup (180ml) water or apple juice
2-4 tbsp sugar (optional, adjust based on sweetness of apples)
½ tsp ground cinnamon (optional)
1 tbsp lemon juice (to balance sweetness)
Pinch of salt
Instructions
Prepare the apples:
Peel, core, and chop the apples into even-sized chunks.
Cook the apples:
In a medium saucepan, combine the apples, water (or apple juice), sugar (if using), lemon juice, cinnamon (if using), and a pinch of salt.
Bring to a boil over medium-high heat. Once boiling, reduce the heat to low and cover the pan.
Simmer:
Let the apples simmer for about 20-30 minutes, stirring occasionally, until the apples are tender and soft. If the mixture looks too dry during cooking, you can add a bit more water.
Mash or puree:
For a chunky applesauce, mash the apples with a potato masher or fork to your desired texture.
For a smoother sauce, transfer the cooked apples to a blender or use an immersion blender to puree until smooth.
Adjust sweetness:
Taste the applesauce and adjust sweetness if necessary by adding more sugar, honey, or maple syrup.
Cool and store:
Let the applesauce cool, then store it in an airtight container in the refrigerator for up to 1 week. You can also freeze it for longer storage.
Optional Variations:
Spiced Apple Sauce: For extra warmth, add nutmeg, allspice, or a pinch of cloves to the cinnamon.
Unsweetened Apple Sauce: Simply omit the sugar if you prefer a more natural, unsweetened version.
 
2. Visit a Pumpkin Patch
Fall wouldn’t be complete without a trip to the pumpkin patch. Spend a day choosing the perfect pumpkins for decorating your home. Many patches also offer hayrides and corn mazes, making it a fantastic outing for all ages. Having in-house pumpkin carving contests while watching the World Series or another favorite fall flick can’t be beat!
Consider trying your hand at these pumpkin-inspired recipes:

Pumpkin Soup: Sauté onions and garlic, add pumpkin puree, vegetable broth, and spices, then blend until smooth.
Ingredients
2 tbsp olive oil or butter
1 medium onion, finely chopped
2 cloves garlic, minced
1 lb (450g) pumpkin puree (fresh or canned; about 2 cups)
3 cups (720ml) vegetable or chicken broth
1 cup (240ml) coconut milk or heavy cream
½ tsp ground cinnamon
¼ tsp ground nutmeg
¼ tsp ground ginger (optional)
Salt and pepper to taste
1 tbsp maple syrup or honey (optional for sweetness)
Fresh herbs (like thyme or parsley) for garnish
Instructions
Sauté the onions and garlic:
In a large pot, heat the olive oil or butter over medium heat.
Add the chopped onion and cook, stirring occasionally, for about 5-7 minutes, until soft and translucent.
Add the minced garlic and cook for another minute until fragrant.
Add the pumpkin and spices:
Stir in the pumpkin puree, cinnamon, nutmeg, and ginger (if using). Cook for 2 minutes to let the flavors blend.
Simmer with broth:
Add the vegetable or chicken broth and stir to combine. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 15-20 minutes, allowing the flavors to develop.
Blend until smooth:
Remove the soup from the heat. Use an immersion blender to puree the soup directly in the pot until smooth. Alternatively, you can transfer the soup in batches to a blender and blend until smooth. Be cautious when blending hot liquids.
Add cream and season:
Stir in the coconut milk or heavy cream to make the soup creamy. Season with salt, pepper, and maple syrup or honey if you'd like a hint of sweetness.
Taste and adjust the seasoning to your preference.
Serve and garnish:
Ladle the soup into bowls and garnish with fresh herbs, a drizzle of cream, or a sprinkle of toasted pumpkin seeds for added texture.
Optional Variations:
Spicy Kick: Add a pinch of cayenne pepper or red pepper flakes for heat.
Herby Flavor: Add fresh thyme or rosemary during the simmering stage for an herbal twist.
Chunky Soup: If you like some texture, reserve a portion of the sautéed onions or roasted pumpkin chunks and add them back into the pureed soup. This creamy pumpkin soup is comforting, flavorful, and easy to make! Enjoy!
 
Roasted Pumpkin Seeds: Clean and season seeds with olive oil and your favorite spices, then roast in the oven until crispy.

3. Enjoy a Nature Hike
Take advantage of the stunning fall foliage by going for a hike. Look for scenic trails in your area that showcase the beauty of autumn. Bring along some snacks like trail mix or homemade granola bars. Hiking is a great way to connect with nature and enjoy some exercise while soaking up the season’s vibrant colors. Being outdoors and exercising is an excellent antidote to the emotional blues that can result due to the changes in the shorter days, bringing reduced lighting and cooler temperatures associated with fall.
 
4. Attend a Fall Festival
Fall festivals are a fantastic way to celebrate the season! Check out local events that feature food, crafts, and live entertainment. Many festivals include activities like hayrides, apple cider tasting, and artisan booths. It’s a wonderful opportunity to support local vendors and enjoy the festive atmosphere with friends and family.
 
5. Host a Bonfire Night
As the evenings get cooler, gather around a cozy bonfire with loved ones. Set up some comfortable seating and provide blankets for warmth. Roast marshmallows for s’mores and sip on hot apple cider or mulled wine. Sharing stories and laughter around the fire is a perfect way to create lasting memories. *Be sure to consult your local fire authority for safety and potential burn bans in your area!
 
6. Create a Fall-Themed Craft
Channel your creativity with some DIY fall crafts! Here are a few ideas:
 
Autumn Leaf Wreath: Collect colorful leaves, then hot glue them to a foam or straw wreath base. Add some twine for hanging. Kids loves this activity!
Cinnamon Stick Candles: Wrap cinnamon sticks around a plain candle using twine for a seasonal touch that also adds a lovely scent.
Table Place Holders for Thanksgiving: Take the opportunity to create handmade table placeholders for your Thanksgiving dinner table. This is an especially fun activity with your kids that will make them feel like a part of the festivities! 
Pine Cone Turkey: Use pine cones and add decorations to create a fun turkey! You can use craft papers or purchase candies (your kiddos will prefer candy but you'll have to wait until closer to the holiday if you choose this option). Use hot glue for paper products and thick frosting for candies. You kiddos hands make for great tail feathers. Toothpicks can be glued to the pine cone with a name glued at the top.
7. Explore a Local Farmer’s Market
Fall is a great time to visit local farmer’s markets. Enjoy browsing through fresh produce, baked goods, and handmade crafts. Mental health is directly tied to our gut health, and learning to appreciate food from the land that is fresh and diverse is a great way to support healthy digestion. Support local farmers and artisans while picking up seasonal ingredients for your next cooking adventure.
 
8. A Few More Seasonal Recipes
Fall is the perfect time to indulge in seasonal flavors. Here are some recipes to experiment with:
Butternut Squash Risotto: Can anyone say “YUM!” Sauté onions and garlic, add Arborio rice, and gradually stir in vegetable broth, adding roasted butternut squash for creaminess.
Ingredients
2 tbsp olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1½ cups (300g) Arborio rice
1 cup (240ml) dry white wine (optional)
4 cups (960ml) vegetable or chicken broth, warmed
2 cups (300g) butternut squash, peeled, seeded, and cubed into small pieces
1 cup (240ml) water (or extra broth, if needed)
½ cup (50g) grated Parmesan cheese
2 tbsp unsalted butter
Salt and pepper, to taste
Fresh thyme or sage, for garnish (optional)
Extra Parmesan cheese, for serving
Instructions
Prepare the broth:
 
Warm the vegetable or chicken broth in a saucepan over low heat. Keep it warm as you'll gradually add it to the risotto.
Cook the butternut squash:
 
In a separate large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat.
Add the cubed butternut squash and a pinch of salt, cooking for about 5-7 minutes, stirring occasionally, until it starts to soften. If needed, add 1 cup of water or broth to help steam the squash.
Once the squash is tender, mash half of the pieces with a fork to create a creamy texture, while leaving the other half in chunks. Set aside.
Sauté the onions and garlic:
 
In the same pot, heat the remaining 1 tablespoon of olive oil over medium heat.
Add the finely chopped onion and cook for 4-5 minutes until softened and translucent.
Stir in the garlic and cook for another 1 minute until fragrant.
Cook the rice:
 
Add the Arborio rice to the onions and garlic. Stir well to coat the rice with the oil and cook for 2 minutes, lightly toasting the rice.
If using, pour in the white wine and stir constantly until it has mostly absorbed, about 2-3 minutes.
Add broth gradually:
 
Begin adding the warm broth to the rice one ladle at a time, stirring frequently. Allow each ladle of broth to be mostly absorbed before adding more.
Continue adding broth and stirring until the rice is tender but still has a slight bite (al dente). This process will take about 18-20 minutes. You may not need all the broth, or you may need a little extra water if the rice needs more time to cook.
Combine the butternut squash and finish:
 
Once the rice is cooked to your liking, stir in the mashed and cubed butternut squash.
Add the grated Parmesan cheese and butter, stirring to create a creamy consistency.
Season with salt and pepper to taste.
Serve:
 
Spoon the risotto into bowls and garnish with fresh thyme or sage if desired.
Serve with extra Parmesan cheese on top for extra richness.
Optional Variations:
Crispy Sage: Fry some sage leaves in butter and use them as a garnish for a crispy texture.
Add Protein: Stir in cooked chicken, shrimp, or crispy pancetta for added protein.
Vegan Version: Use vegan butter and skip the Parmesan, or substitute it with nutritional yeast. Enjoy your creamy, savory butternut squash risotto!
 
Cranberry-Apple Crisp: Layer fresh cranberries and sliced apples in a baking dish, top with a mixture of oats, flour, butter, and brown sugar, and bake until bubbly. The kids love to help with this one!
Ingredients
For the Fruit Filling:

• 4 medium apples (about 4 cups), peeled, cored, and sliced (Granny Smith or Honeycrisp work well)
• 1 ½ cups fresh or frozen cranberries (about 150g)
• ½ cup granulated sugar
• 2 tbsp brown sugar
• 1 tbsp all-purpose flour
• 1 tsp cinnamon
• ½ tsp nutmeg
• 1 tbsp lemon juice
• 1 tsp vanilla extract

For the Crisp Topping:

• 1 cup rolled oats
• ¾ cup all-purpose flour
• ½ cup brown sugar, packed
• ½ tsp cinnamon
• ¼ tsp salt
• ½ cup unsalted butter, melted

Instructions

1. Preheat the oven:
   • Preheat your oven to 350°F (175°C). Lightly grease a 9x9-inch (or similarly sized) baking dish.
2. Prepare the fruit filling:
   • In a large bowl, combine the sliced apples and cranberries.
   • Add the granulated sugar, brown sugar, flour, cinnamon, nutmeg, lemon juice, and vanilla extract. Toss until the fruit is evenly coated.
   • Pour the fruit mixture into the prepared baking dish, spreading it evenly.
3. Make the crisp topping:
   • In a medium bowl, mix the oats, flour, brown sugar, cinnamon, and salt.
   • Pour in the melted butter and stir until the mixture forms clumps or crumbles.
   • Sprinkle the topping evenly over the fruit.
4. Bake the crisp:
   • Place the baking dish in the preheated oven and bake for 40-45 minutes, until the topping is golden brown and the fruit filling is bubbling.
   • If the topping browns too quickly, you can cover the crisp loosely with aluminum foil halfway through baking.
5. Cool and serve:
   • Remove the crisp from the oven and let it cool for 10-15 minutes before serving. The filling will thicken as it cools.
   • Serve warm with a scoop of vanilla ice cream or a dollop of whipped cream.

Optional Variations:

• Add Nuts: Stir in ½ cup chopped pecans or walnuts into the topping for added crunch.
• Gluten-Free Version: Substitute the all-purpose flour with gluten-free flour or almond flour.
• Extra Spices: Add a pinch of cloves or allspice for a spicier flavor. Enjoy your sweet and tangy cranberry apple Crisp!

 
9. Watch a Football Game
Whether you’re a die-hard fan or just enjoy the social aspect, watching a football game is a quintessential fall activity. Attending a local game or hosting a watch party at home. Prepare some tasty game-day snacks like:
Buffalo Chicken Dip: Mix shredded chicken with cream cheese, hot sauce, and cheddar, then bake until bubbly. This dish can truly be “tossed together” and it’s hard to mess up, have fun!
Chili: A hearty, warm dish perfect for sharing, made with ground beef, beans, tomatoes, and spices. I like to put the chili in a carved out pumpkin to serve to add to the fall vibe and the kids love it!
Ingredients

• 2 tbsp olive oil
• 1 medium onion, chopped
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 4 cloves garlic, minced
• 1 lb (450g) ground beef (or substitute with ground turkey or a plant-based alternative)
• 1 can (14.5 oz) diced tomatoes
• 1 can (15 oz) tomato sauce
• 2 tbsp tomato paste
• 1 can (15 oz) white or navy beans, drained and rinsed
• 1 can (15 oz) kidney beans, drained and rinsed (don’t put these in until the last 15 minutes or so as they break down and can get mushy when cooked too long!)
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup beef or vegetable broth (or water)
• 2 tbsp chili powder (+/- depending on taste)
• 1 tsp cumin
• 1 tsp paprika
• ½ tsp cayenne pepper (optional, adjust to taste)
• 1 tsp oregano
• 1 tbsp Worcestershire sauce
• Salt and pepper to taste
• Optional toppings: shredded cheese, sour cream, chopped green onions, cilantro, diced avocado, or tortilla chips

Instructions

1. Sauté the vegetables:
   • Heat olive oil in a large pot over medium heat.
   • Add the chopped onion, green and red bell peppers, and sauté for 5-7 minutes until soft.
   • Stir in the minced garlic and cook for another 1 minute until fragrant.
2. Brown the meat:
   • Push the vegetables to the side of the pot and add the ground beef (or your meat alternative) to the center. Break it up with a spatula and cook until browned, about 6-8 minutes.
   • Drain excess fat if necessary.
3. Add seasonings:
   • Stir in the chili powder, cumin, paprika, cayenne pepper, and oregano, cooking for another 1-2 minutes to toast the spices.
4. Add tomatoes and beans:
   • Stir in the diced tomatoes, tomato sauce, tomato paste, and beef or vegetable broth. Mix in the kidney beans and black beans.
   • Add the Worcestershire sauce and season with salt and pepper to taste.
5. Simmer the chili:
   • Bring the chili to a boil, then reduce the heat to low. Let it simmer uncovered for 30-40 minutes, stirring occasionally. The longer you simmer, the more the flavors will develop. If the chili becomes too thick, you can add more broth or water to reach your desired consistency.
6. Taste and adjust:
   • After simmering, taste the chili and adjust seasonings if needed. Add more salt, pepper, or chili powder for more heat, if desired.
7. Serve:
   • Ladle the chili into bowls and serve with your favorite toppings like shredded cheese, sour cream, green onions, or tortilla chips.

Optional Variations:

• Spicy Chili: Add diced jalapeños or a couple of chipotle peppers in adobo sauce for a smoky heat.
• Vegetarian Chili: Omit the meat and add more beans (such as pinto beans) or diced vegetables like zucchini or mushrooms.
• Sweet and Spicy: Add a tablespoon of honey or brown sugar for a subtle sweetness to balance the spice.
• Thick and Hearty: Add ½ cup cornmeal or masa harina (flour made with soaked and dried corn kernals)  in the last 10 minutes of cooking to thicken the chili.

 
This classic chili is perfect for cozy nights and pairs well with cornbread or rice! Enjoy!
 
10. Have a Movie Marathon
As the days get shorter, it’s the perfect time for a cozy movie marathon. Create a lineup of fall-themed films or your favorite comfort movies, and set up a comfy viewing area with blankets and pillows. Don’t forget the popcorn seasoned with your favorite spices for the ultimate cozy night in!
 
Conclusion
With so many wonderful activities to enjoy, fall is truly a magical season. Practice thankfulness and enjoy the season with your loved ones. Create your own fall bucket list and make the most of these beautiful months. What are your favorite fall activities? Remember to take some pictures and assemble a nice photo album or scrapbook to remember the season with your loved ones!

Call to Action
Feeling inspired? Share your fall bucket list on social media and tag us for a chance to be featured on our blog! If you’d like to be a part of our community and receive our newsletters with inspiring ideas and tips for improved mental health, click on the contact button and let us know!
*We will never sell or share your information.

Blog written by Erin Jones, M.A., M.Ed., LPC
Image by Hans Bijstra, 2020

I recently had the privilege to attend a family member’s honor ceremony. He was an Air Force veteran. This was not the first National Cemetery I have had the opportunity to visit, nor the only military loved one lost in my family, but as I gazed at the headstones in view while Taps was played, I could not help but feel the weight of the lives represented there that morning. My mind drifted with so many questions. I found myself wondering about all the life stories associated with the headstones I could see from my vantage point. I thought about how many of those might have died in the line of duty, and as a mental health professional, I could not help but think about the grief and loss represented there that day. My heart sank a bit thinking about all the family members who have mourned those there.
Why do we celebrate Memorial Day? As Memorial Day approaches, and with one of my own children preparing to enter boot camp, I've been reflecting on the true significance of this day. It's not just a day off or a time for barbecues. It's a day to honor those who have made the ultimate sacrifice for our country. When children ask about Memorial Day, it's important to convey this gravity to help them understand the true meaning of this day. Memorial Day is more than just the long weekend we associate with the unofficial start of summer. It is a solemn occasion to pay tribute to the brave individuals who laid down their lives in defense of our nation. Their sacrifices have secured our liberties and ensured the safety and security of future generations. It is a day to remember their courage, honor their memories, and express our gratitude for their service.
A little history: Memorial Day is observed on the last Monday of May and is a day of remembrance for those who have died in military service to the United States. This holiday, steeped in history and significance, serves as a poignant reminder of the sacrifices made by countless men and women to protect the freedoms we enjoy today. Memorial Day, as we know it today, has its roots in the aftermath of the Civil War, a conflict that claimed more American lives than any other war in our history. Originally called Decoration Day, it was a time set aside for decorating the graves of those who died in the war with flowers. The first widely recognized observance of Decoration Day was on May 30, 1868, when General John A. Logan declared it a day for the nation to decorate the graves of those who died in defense of their country during the Civil War. Over time, the observance expanded to honor all American military personnel who died in service. In 1971, Memorial Day was officially declared a national holiday by an act of Congress, and its date was set as the last Monday in May, ensuring a three-day weekend for Americans.
How can we honor those who sacrificed it all? Visit a Cemetery or Memorial: Many people visit cemeteries and memorials to place flags, flowers, or other mementos on the graves of those who served. National cemeteries often host special events and ceremonies. There is something quite sobering about the sea of headstones seen at the National Cemeteries, and it is a valuable lesson to our children to honor those who gave it all. Did you know that there is a National Moment of Remembrance? At 3 p.m., whatever your local time is on Memorial Day, pause for one minute to remember and honor those who have died in military service. This collective act of remembrance unites the nation in gratitude and reflection.
Considering mental health and support: Military members and their families can carry a unique emotional burden. They can also be at a higher risk for mental health struggles, including Posttraumatic Stress Disorder (PTSD), anxiety, depression, grief, loss, and even addiction. I think the most meaningful way any of us can honor those who have fallen serving our country is to support current veterans and their families. Beyond acts of kindness such as paying it forward when you see a service person behind you in line somewhere, or stopping to shake their hand and say thank you, consider donating your time, talents, or even finances to a trusted organization that supports veterans. Remember that the families of our service men and women make sacrifices as well. Taking time to thank those who serve, honor those who have fallen, and support their family members can make a significant difference in the lives of our military members and their loved ones. At Healthy Horizons, veterans and their families are honored, and a standing discount is offered to every vet. If you know a veteran who could benefit from counseling support, validate and show your appreciation for their experience. Let them know there is hope and help. Feel free to share this blog and let them know we are here for them! 
As you prepare for Memorial Day, remember that it is a day of profound significance. It offers an opportunity to remember and honor the heroes who have made the ultimate sacrifice for our nation. By participating in meaningful observances, reflecting on the importance of this day, and sharing the purpose of this National holiday, we can ensure that their legacy lives on in our hearts and minds.

For more information about Erin and the services provided for our veterans and their families at Healthy Horizons, visit:  https://www.yourhealthyhorizons.com/team.html
​

​

Blog written by Erin Jones, M.A., M.Ed., LPC 
Image by: Jenniel Roberts, 2016
​If you are the parent of a child with ADHD, you may have had a frequent flyer thought going through your mind as the end of the school year approaches, “School is almost out, and I don’t know what to do with my child who has ADHD!” If this is true, you are not alone! Adjusting to the summer months with children can be challenging. Parenting a child with ADHD can be especially overwhelming. Yet, the long-awaited summer months can also be a wonderful time filled with opportunities for fun, learning, and relaxation for the whole family.  However, for children with ADHD, the lack of structure that often comes with summer break can be challenging. Establishing a daily routine for any of your children over the summer months is important when it comes to peace, productivity, and enjoyment for the whole family. When it comes to kids with ADHD, this is especially true. Though it may sound counterintuitive, a routine based on structured flexibility can help kids feel secure and engaged throughout the summer months. Here are some tips to help you create an effective summer routine for your child with ADHD. 
    Start with a consistent wake-up and bedtime. Consistency is key for children with ADHD. Maintaining a regular wake-up and bedtime schedule helps regulate their internal clock and provides a sense of stability. When kids with ADHD experience poor sleep quality, it can exacerbate symptoms of the disorder, which can then trickle into the sense of chaos in the home.  Aim to keep wake-up and bedtime within an hour of what they were during the school year, which will also help with that adjustment back to the school year!
     Involve your child in the planning of the summer schedule. Involving your child in the planning process can give them a sense of ownership and control over their routine. Let them choose some of the activities and help create the visual schedule. This encourages responsibility and engagement. A visual schedule can be incredibly helpful for children with ADHD. Get creative with your child (kiddos with ADHD are often extremely creative!) and make a visual poster or write out a basic schedule on a whiteboard. Remember to include times for meals, activities, free play, and relaxation, being sure to leave time for spontaneous activities or melt-downtime and time for your response to those incidences. Regaining control after a meltdown will not go well if the family feels rushed to keep to a schedule. While the use of digital apps to outline the day's activities can be helpful for some parents, these methods are less helpful for kids with ADHD than a visually physical schedule because they may lose track of time and become side-tracked more easily. This visual cue helps children understand what to expect and reduces anxiety about transitions.
     Incorporate physical activity. Research has consistently suggested that physical activity is essential for children with ADHD, and it is cited as the best natural medicine for managing the symptoms of ADHD. It not only helps burn off excess energy, but it also helps stabilize mood and improve focus. Include time for outdoor play, as the lighting and fresh air impact neurological chemistry in a positive way and can improve sleep. Activities can include sports, swimming, or even a family walk or hike. Aim for at least 60 minutes of physical activity each day.
     Balance structured and unstructured time. While structure is important, it's also beneficial to allow for some unstructured time, so, allow for flexibility. Yes, having a routine is important, but it's also essential to be flexible. Summer is a time for fun and spontaneity, so be open to changes in the schedule for special events or outings. Flexibility within a structured routine helps children with ADHD adapt to new situations. This means structured flexibility, and if you are the parent of a child with ADHD, you know that rigidity is not your friend. This helps children develop creativity and independence. Balance structured activities like reading or craft projects with unstructured playtime where your child can choose their own activities. This also means that you'll need to plan for downtime. Children with ADHD can easily become overstimulated, often leading to undesirable behaviors, so it's important to include downtime in their routine. This could be a quiet time in their room, reading, listening to calming music, or practicing mindfulness exercises. Downtime helps them and you, the parent, recharge and prevent burnout.
     Set clear expectations and rules. At the risk of sounding cliché here, keep it simple. Having clear expectations and rules helps children with ADHD understand what is expected of them. Avoid sounding off instructions in a long string of to-do lists. Children with ADHD will not remember the list if it is too long. Two steps at a time, no more than three, will help your child succeed. Be specific about what needs to be done and what the consequences will be if rules are not followed. Consistency and clear communication are key.
     Include academic activities. It is important to keep your child’s mind active during the summer. Include time for reading, educational games, or fun learning activities that align with your child's interests. This helps maintain academic skills and makes the transition back to school easier. Try engaging in lessons around gardening, your family pets, the impact of sports and physical activities on the body, or even the history around any of your vacation activities. This will likely be more engaging to your child as it will provide a visual, and hands-on approach!
          Embrace play and silliness! Laughter is good medicine whether one has ADHD or not. Not only does it lift the soul, balance emotions, and create lasting bonds, it actually has an impact on the brain. Being playful and silly with your children models how to let go and connect with others. This can be especially true for kids with ADHD because they can often encounter criticism, reprimand, and feedback from peers that can lead to anxiety and impact self-esteem. I promise, it will not only bring a sense of release from the pressures that accompany ADHD for your children, but you, too, will feel pretty good as a result!
     Incorporate creative activities. People with ADHD are notorious for being creative. Creative activities like arts and crafts, music, or building projects can help improve focus and provide a productive outlet for energy. Encourage your child to explore different hobbies and interests.
Use positive reinforcement. Positive reinforcement can motivate children with ADHD to follow the routine. Praise and reward your child for sticking to the schedule and completing tasks. This builds confidence and reinforces good behavior. For kids with ADHD, reinforcement and feedback, whether positive or consequential, should be as immediate as possible. Also, avoid rescuing your child when he or she does not meet expectations or engages in inappropriate behaviors. Positive reinforcement does not mean your child will never face consequences related to their behavior.
     By establishing a structured but flexible routine, you can help your child with ADHD have a fun, productive, and stress-free summer. According to research, children with ADHD are more likely to have at least one parent with the disorder and parents with kids who have ADHD are more likely to report distress and a sense of chaos in the home. Whether or not you, the parent, also have ADHD or not, or you find your home chaotic or relatively peaceful,  the tips outlined here will help the whole family have a more pleasant and predictable summer. When there is flexible predictability and clear communication, you will find those summer months to be a lot more enjoyable for the whole family. Remember, the goal is to provide a balanced mix of activities and downtime that will keep your children engaged, active, relaxed, and happy. 
     If you'd like to learn more about parenting kids with ADHD, watch for my new book soon to be released: "Parenting Kids with ADHD: Strategies for Reducing Stress and Fostering Your Child’s Success (Especially on Those ‘Tried Everything’ Days!)." 

For more information about Erin and the services provided related to ADHD and parenting at Healthy Horizons, visit:  https://www.yourhealthyhorizons.com/team.html

​​Blog written by: Erin Jones, M.A., M.Ed., LPC 
Image from: https://creativecommons.org


​As we step into March, we embark on a journey of recognition and celebration: Women's History Month. This month offers us a precious opportunity to reflect on the history of women's inspirational spirit, resilience, and contributions. It's a time to honor the trailblazers who have shattered barriers, amplified their voices, and paved the way for future generations.
As we contemplate the privilege of voting during this election cycle, let us remember the suffragettes who fought tirelessly for women's right to vote. Let us celebrate the fearless activists who continue championing gender equality and the opportunities women enjoy today. The tapestry of women's history is woven with stories of courage and determination. It's a narrative that encompasses not only the famous figures whose names grace history books and those previously celebrated in our blog archives but also the everyday heroines who have fought silently yet fiercely for their rights and the rights of others. Women's History Month is a reminder that the journey towards gender equality and recognition is ongoing and that much work still needs to be done. It's a call to action to amplify women's voices and create a world where every woman and girl can thrive.
 
As we commemorate Women's History Month, let us celebrate the achievements, resilience, and strength of women from all walks of life. Let us honor the diversity of their experiences and the richness of their contributions to our society. And let us recommit ourselves to building a future where recognizing women’s value and contributions is not just a dream but a reality for all. Together, we can create a world where every woman's story is heard, valued, and celebrated.

Throughout the month, consider those women in your life who have blessed you, encouraged you in some way, inspired you, and supported you. Express your gratitude. Even if the women in your life have made mistakes, forgive them and remember that we all make mistakes. Thank those women anyway, and consider how their influence has helped you or shaped you into the woman you are today, and use that gift to bless a woman in your life! 
​For more information about Erin and the services provided for women at Healthy Horizons, visit:  https://www.yourhealthyhorizons.com/team.html

​Blog written by: Erin Jones, M.A., M.Ed., LPC 
Image from: https://pixabay.com

​As we approach the season of Thanksgiving, it's the perfect time to reflect on the profound connection between gratitude and our overall health and wellness. While many people associate Thanksgiving with a long day of preparation, cooking, and culminating all of those activities into a grand feast, it's essential to remember that the spirit of the holiday goes far beyond food. Gratitude can be a powerful force in promoting mental, emotional, relational, and physical well-being. Practicing gratitude is not just this nice or noble-sounding thing we can do so we can have warm and fuzzy feelings in the moment.  

Research has shown that regularly practiced gratitude can significantly impact our health. Studies have revealed that regularly expressing gratitude improves our mood, lowers stress levels, and enhances overall well-being. It's important to understand that gratitude is not merely a feeling but a daily practice. By actively acknowledging the things we are thankful for, we can rewire our brains to focus on the positive aspects of our lives. This has many benefits for our well-being and for those around us. To make this point, let's look at just three benefits of practicing thankfulness.

1. Mental and Emotional Health Benefits:
Gratitude can be a powerful tool for enhancing mental health. When we practice noticing what we can be grateful for, we feed a mindset of thankfulness and shift our focus from what's lacking in our lives to what we already have. This shift can help reduce symptoms of depression and anxiety. Additionally, gratitude can foster a more optimistic outlook, increasing resilience in the face of challenges and impacting how we interact with those around us. Likewise, our emotions play a vital role in our overall well-being, and practices involving gratitude nurture our emotions. Cultivating gratitude can promote a sense of contentment and joy, leading to a more positive emotional state. When we appreciate the people and experiences that bring joy and happiness, we reinforce those connections and emotions, creating a cycle of positivity.

2. Building Stronger Relationships:
Thanksgiving is often a time for gathering with loved ones, focusing on the relationships most important to us, and being purposeful in giving thanks and focusing on our loved ones. Gratitude can strengthen these bonds. Through a thankful heart, we are able to love deeper, grow more patient with others, offer more grace when mistakes are made, and forgive others and ourselves more. Expressing appreciation for the people in our lives benefits our mental health and deepens our connections with others. Gratitude, when noticed and expressed often, benefits those around us as well. Think of a time someone noticed something they appreciated in you and how that made you feel when they expressed that gratitude.

3. Physical Health Benefits:
The mind and body are closely connected, and gratitude can positively impact physical health too! Research suggests that grateful individuals tend to engage in healthier relationships and healthier behaviors such as exercise, better nutrition, and regular check-ups. Practicing gratitude calms our nervous system, allowing us the emotional space we need to process life’s ups and downs. The reduced stress and improved mental health associated with gratitude can also contribute to a stronger immune system.
 
Incorporating Gratitude into Daily Life:
Let's explore how practicing thankfulness can lead to a happier, healthier life. Remember, to reap the benefits of gratitude, it's essential to make it a regular practice, not just a seasonal activity. Here are some ways to incorporate thankfulness into your daily routine:

a. Keep a gratitude journal to write down things you're thankful for each day. It may feel awkward initially but do not limit yourself to needing to fill in the space with life-altering things to be thankful for. Even the smell of fresh air, a beautiful plant or flower in your yard, a smile from a passer-by, or a parking space close to the grocery store entrance are all things we can take a moment to acknowledge and be grateful for.

b. Set aside time for daily meditation or reflection on what brings you joy. Do not panic! It does not have to be twenty minutes that needs to be set aside, creating additional stress as you think about how, on earth, you’ll find twenty more minutes in your day. A few minutes here, a few minutes there, or a set time before bed will all do. It is more about taking a few moments to reflect and experience that gratitude, honor it, and train your brain to notice these things throughout your day that count.

c. Express gratitude to others through kind words and gestures. It takes so little time and effort to speak a few words of gratitude to another human being. We all know that feeling when someone takes a minute to smile, say thank you, compliment something, or express appreciation and gratitude for something we have done, something we said, or for some part of who we are and how it makes them feel. Try to do this a few times each day. You will be amazed by how it can put our troubles into perspective.

d. Practice mindfulness to stay present and appreciate the little things in life. We do not have to set specific times aside each day to stay in an attitude of gratitude. Yes, having those set times can be very helpful, but we can also choose to stay in that mindset by practicing being mindful of what we notice. We do not need to judge, change, control, or even fix it—just notice. For example, if you are cutting vegetables for your meal, notice the fragrance as you do so and notice the vibrance of the colors you see. Likewise, if you are relaxing to watch a show in the evening, consider gratitude for the moment to do so and notice the heaviness of your body as it sinks into that favorite chair—the secure sense of being grounded there and relaxed.

Consider writing heartfelt notes, offering a smile as you internally notice gratitude for your loved one at the table this Thanksgiving season, or simply taking a second to express how much you appreciate them to those close to you. Then, be sure to notice the thankfulness in your heart as you observe the smile you just created in them because of your small, simple, but life-affirming gesture!

So, as we all approach this Thanksgiving season, I want to thank all the amazing people I work with. My clients and those supportive colleagues all make the work so meaningful and rewarding. I am so proud of each of you and your willingness to be brave, realistic, transparent, and own what you own! It truly is inspiring to see the transformations. I am thankful for my family and their support. 

This year, as I consider all that I have to be thankful for, I especially give thanks for the beautiful life spent with Maggie Mae, my sweet Golden Retriever who made life bearable and joyful through the best and darkest days over the last nearly sixteen years. As many of you know, I wrote a short book on dog loss and grief in her honor, and as a way to process my loss after she left this world in April. It is not fancy, big, or necessarily my best work, but came from the heart and reflects how meaningful that bond was to me. Life has not been the same since losing her, but I am so grateful for the years I had with my beautiful girl. If you have a precious pet that makes your world a better place, give that fuzzball a great big hug, and then do it again for me!

Consider where your focus is right now and the potential of gratitude's impact on your life and well-being. Choose to make it a priority of your focus.  Where we put our focus really does matter! 
           “Where focus goes, energy flows. And where energy flows, whatever you're focusing on grows”
                                                                              -Tony Robbins

Let's all remember that gratitude is not just a fleeting sentiment to be pulled out once a year; it's a powerful tool for promoting health and wellness in all aspects of our lives. By focusing on the positive, expressing appreciation for our blessings, and building stronger connections with others, we can experience the transformative effects of gratitude. When we practice gratitude, we engage in both the act of giving and receiving. As you prepare to celebrate Thanksgiving, consider making gratitude a core part of your health and wellness journey. 

Blog written by Erin Jones, M.A., M.Ed., LPC
Image from https://creativecommons.org

​​​The National Women’s History Alliance (NWHA) led the movement for March to be declared National Women’s History Month (NWHM) and has since championed the celebration of women throughout our history.  Every year, the NWHA announces a theme for NWHM. This year’s theme is “Celebrating Women Who Tell Our Stories.”  I love this year's theme because in the mental health and wellness profession, we encourage clients to explore, share, and even celebrate their stories. It is through our stories that we discover our strengths, our growing edges, and the richness of our experiences. ​

You can read more here to learn about this year’s theme and about the many women who are described by the NWHA as having “long been instrumental in passing on our heritage in word and in print to communicate the lessons of those who came before us. Women’s stories, and the larger human story, expand our understanding and strengthen our connections with each other” (The National Women’s History Alliance, 2023).

​On a personal note, it was one year ago during NWHM that I had the opportunity to thank those women in my own life, right here on this blog, who contributed to the birth of a dream and the opening of Healthy Horizons. I can hardly believe that it has been a year already. Here, I would like to reaffirm this thankfulness. First, to a loving God who has remained faithful to prepare, provide, and equip, and my deepest appreciation for those women who continue to stay the course with me. It is through their continual encouragement, support, and accountability that the practice is able to help more women and families reach their fullest potential as they overcome the anxiety, depression, grief, and overwhelm so common in our world today. It has not been easy, but with the support of these faithful women, Healthy Horizons continues to grow and serve the state of Colorado, and soon, the great state of Texas! 

Blog post by: Erin Jones, M.A., M.Ed., LPC, NCC

The Journey to finding balance is rarely accomplished alone. For parents with foster or adoptive children in the home, that same journey can feel overwhelming, filled with anxiety, depression, and panic! It can involve complicated trauma and attachment concerns. This too often leads to a felt sense of isolation and loneliness feeling as though nobody could possibly understand as you struggle to balance the needs of everyone in the home and negotiate the "system." The unique stories of anticipation, hope, joy, discouragement, frustration and fear may not make sense to parents outside of this process. 

Come and join us this fall for our Support & Collaboration Group for Foster Care & Adoptive parents. Take advantage of this small but meaningful opportunity for a little respite and support with like-minded parents who truly do "get you!" 

Objectives:

• To instill hope along the journey as parents explore a safe environment to share their stories.
• To understand how to create and accept realistic expectations to achieve a healthier balance emotionally and within the home environment.
• To understand that there are others in the process with amazing insights, struggles, and inspiration. 
• To discover new skills, and strategize with others who understand the process.
• To experience acceptance through the development of supportive relationships. 
• To process and release suppressed emotions and promote healing along the way.

This group is offered every second Wednesday of the month from 6-7:30 PM at Healthy Horizon's main Loveland office located at 2707 W. Eisenhower Blvd. Suite 8, Loveland, CO 80537.  The group typically runs through the winter months with breaks for holidays. Special guest speakers and activities will be posted in advance. Special rates apply for this group at $25.00 per person. This means that space is limited in each group. Call to reserve your spot in the next group starting in October and let's figure this out together!
​970.344.9439

 

Blog post by: Erin Jones, M.A., M.Ed., LPC, NCC
Original Artwork Design by: © Chuck Ingwersen.
Follow Chuck here https://www.instagram.com/captainscratchy
 
What does “helping women find balance” mean anyway?
In this blog, I want to explore balance, hope, and healing in your life. More specifically, in this post, I will explore how women can begin to find balance in their lives as it relates to their many roles, responsibilities, and relationships. Once women grasp the complexity of their roles, responsibilities, and relationships, we will explore how these intertwine with the well-being of your mind, body, and soul.

This is so important because as you will soon see, all things matter, and all things are connected!  When you find yourself overwhelmed or anxious, responding in your current relationships to past traumas, or struggling with mood, sleeping and eating patterns, it is important to equip yourself with the understanding of what resources are out there to help you navigate the journey.

This could mean considering mental health counseling, nutritional counseling support, spiritual mentoring, lifestyle coaching, or things like neurofeedback.

The first thing I want to bring to attention is the idea of balance.
Let’s face it, Ladies, if you wear enough hats, eventually you will lose balance!

This is an important concept for both men and women, but I hope you will stay with me because I want to specifically explore how this pertains to the complex juggling feat so many women pull off every day without even thinking about it, and the connection between those with lives that are out of balance, in any area, and how this leads to a cascade effect where everything else suffers.

The first step is helping women slow down enough to consider all the amazing roles, responsibilities, and relationships they actually manage in a day! In this face-paced achievement-driven world, women do not often consider all that they are already doing! Yet, this realization can eventually lead to a realistic view of your successes and some potential growing edges. 

I want to speak to the women out there who may not even realize all the roles, responsibilities, and relationships that they are managing. Seriously how many hats do you wear on a daily basis?

Do you know which hats you actually need to wear, want to wear, and how to wear them well? Have you taken a moment to consider this and how amazing you already are?

I also want to speak to the women out there who are not only managing many roles, responsibilities, and relationships, but they are doing it while carrying a history of trauma, maybe chronic illness, self-doubt, grief, or a sense of failure, maybe because of the lies that were spoken over you by others in your past.