How Raleigh Area Families Can Create Quality Time Together This Fall

Fall family activities carving pumpkins. Foundations Family Therapy in Raleigh, NC 27606 provides family counseling in Fuquay Varina, NC 27526. Online therapy in North Carolina is also available with an online therapist in North Carolina from Foundations Family Therapy!

There’s nothing better than spending quality time together as a family! In fact, there’s no better time of year to embrace joy, thanksgiving, and love than during fall.

Even though it might still feel like summer, there are plenty of great ways to celebrate the new season together as a family. Check out these great events happening around the area…

Marbles Kooky Spooky Halloween Party Sat, Oct 26, 6:00 – 8:30 PM
Marbles Kids Museum, 201 E Hargett St, Raleigh, NC
Come in costume for a ghoulishly good time! Experience the magic of Marbles after dark at this family-friendly Halloween spooktacular with activities like Ghoul School, Mad Scientist Lab, Monster Mash Dance Party and more!

2019 Midtown Pumpkin Palooza October 13, 2019, Commons Area 4321 Lassiter at North Hills Ave., Raleigh, NC 27609
Time: 3-6pm
Price: $5-$25; kids 5 and under free with parent.

Celebrate fall with Capital Bank, the Midtown Raleigh Alliance and all our sponsors and partners. This fall festival is truly a family event – bring the dog too! Enjoy the 4th Annual

Midtown Raleigh Chili Cook-off, live music, a huge KidZone of activities, Oktoberfest food from Wegmans and beer from Trophy Brewing. The Holt Brothers Foundation will host the Midtown Sports Trivia Contest, so if you think you ‘know it all’, bring it! Single grand prize awarded. Enter the carved pumpkin contest by bringing your original carving from home ~ there is an adult and kids division to compete it. Enjoy craft cocktails from
Palooza Spirit Station while you kick back and welcome fall. Raffle tickets available. Event proceeds benefit the KidsCAN program at Duke Raleigh Hospital.

Millstone Creek AppleFest 2019 Finale Saturday, September 28th: 10am-4pm |Sunday, September 29th: 1-5pm | Admission: $8/person
Join us this weekend as we conclude our AppleFest 2019 event. Take one last spin at apple bobbing, apple piñatas, apple pie eating contests, apple storytime, cider pressing demonstrations, apple classes, apple cider donuts and more. Our u-pick pumpkin fields will be open and there are dozens of neat, crazy cool pumpkins out there for you to pick and take home. Guests must pay the AppleFest admission in order to access the u-pick
orchards, and the cost of the fruit is not included in the admission price. Click here for tickets, a schedule of events, and more details.

Page Farms Pumpkin Season
ADMISSION INCLUDES: Pick your own Pumpkin from the vine, explore the Corn Maze, take a Hayride, play in the Corn Crib, slide down the Hay Stack Slide, ride the Cow Train, enjoy the Farm Animals, have a Duck Run race, and much more!


Pumpkin Patch Express Museum of Life + Science, 433 West Murray Avenue, Durham, is presenting the Pumpkin Patch Express again, for 2019. You need to purchase tickets in advance, and they do sell out.
Dates are:
October 5-6
October 12-13
October 19-20
October 26-27
Trains leave the station every half hour, from 10 a.m. to 4 p.m., for the Museum’s pumpkin patch. Pick the perfect pumpkin to decorate and take home, and then enjoy crafts and a variety of carnival games before returning to the station.

Places to Practice Self Care in Raleigh to Improve Your Mental Health

Photo of a Large Tree | Christian Counseling | Fuquay Varina & Raleigh, NC 27606

Most of us have heard the phrase “self-care” whether we have accessed support with a mental health provider before, or not. We read about it in magazines (especially ones that are trying to sell us products) – how we should ‘treat’ ourselves because we’ve worked so hard, and we’ve ‘earned it.’

I get it… because I do it too sometimes.

Sometimes I think things like: I earned that piece (er, three pieces) of dark chocolate

I should schedule some self-care time, like a massage or something…’, but then I don’t because life, parenting, work, {insert excuse} gets in the way.

True self-care is an intentional practice, not a quick fix or something we always schedule. It’s about nourishing ourselves.

In her groundbreaking book, Daring Greatly, Brene’ Brown, Ph.D., LMSW says, “I believe that owning our worthiness is the act of acknowledging that we are sacred. Perhaps embracing vulnerability and overcoming numbing is ultimately about the care and feeding of our spirits.”

Self-care does not equal selfish. We, as humans, have to do it in order to survive.

In grad school, my professors drilled ‘the importance of self-care in the care-giving professions’ into our brains. In fact, if we put our own health and wellness as the last item on our list of priorities, it usually means just the opposite where someone else needs to step in and help take care of us.

Why do we resist or avoid self-care?

Replenishing our energy is essential not just to preventing burnout, but in allowing us to thrive. So why is it hard to do?

We receive messages about what it means to be a ‘good human’ from different places including our social group, family of origin, the media, our partner, and we internalize our own narrative about what we do and do not deserve. Whether it’s feeling guilty about wanting to turn down an invitation to a party to have much-needed quiet time, or skimping on sleep in order to get those last few notes typed because you know you just
can’t (or is it “won’t”?) make it happen when everyone in your household is awake. I know- I do it too.

What are the essential elements of self-care? Yours may be different, but I’ve thought a lot about mine and here is what I’ve come up with: connection, setting good boundaries, and listening to/loving my body. I try to remember it is a practice, not a perfect.

Self Care Tip: Connect

Engage in a meaningful relationship with your community.
• Try some meet-ups!
• Get moving! Join a run, walk, or hiking club in your town.
• Volunteer with a great organization like Habitat for Humanity.
• Consider supporting BackPack Buddies or organizing your own local food or clothing drive in your neighborhood. Check out ideas on the Inter-
Faith Food Shuttle
site

Self Care Tip: Set Healthy Boundaries

Saying ‘no’ sometimes allows us to recharge and to make sure we are living authentically in line with our values. Here are some tips…Listen to and love your body
• Schedule a massage!
• Or better yet, have a massage therapist come to you.
• Listen to that pain in your neck/back, and visit the chiropractor.
• Check out a yoga class and remember to breathe.

Remember: we can’t sustainably support others and bring our whole self to the table if we are depleted.

Shannon Haney-Jenkins

How To Help to Your Teen With Life’s Transitions

Black and white photo of a group of five teens walking down the street. Family Counseling in Fuquay Varina, NC 27526 is available to Foundations Family Therapy in Raleigh, NC 27606. You can also get online therapy in North Carolina!

Adolescence is a beautiful yet challenging time of change.

As a result, if you think about all of the social and academic pressures topped with hormonal shifts, it’s no wonder why it can be difficult for teens to adjust!

The good news is that if they seem emotionally unstable, irritable or moody, it’s likely this is all part of normal behavior.

School and Change

As we enter this transitional time of the year with new beginnings at school, it’s important to have a care plan in place to help things go smoothly. Careful organization and planning can help eliminate uncertainty and let your teen know she has a support system in place.

Start by establishing communication. It’s essential to keep communication channels open in order to build a positive relationship with your teen. Even if you don’t always agree, you want them to know that you are interested and that you care.

Another important part of healthy communication is teaching them about mindfulness. It’s easy to get lost in all of the fears, anxieties and “what ifs” that surround the teenage years. Help them learn ways to stay focused and stay present.

Teen Depression and Anxiety are on the rise.

Most importantly, in the rise of teenage depression and anxiety, it’s important to talk about personal safety. Have an open and mature conversation about all of the new issues and challenges your teen might face. Be sure to include topics like sex, drugs, and alcohol use. Talk about all of the new freedoms, responsibilities, and expectations associated with the teenage years and make sure they feel safe.

All parents want to give their teens the tools they need to not only survive but thrive. Family therapy can help with complicated issues and conversations. This is why our team of compassionate therapists- many parents themselves- are here to help your family grow together through adolescence and beyond.

How To Maintain Your Identity When “I” Becomes “We”

couples counseling for high conflict | Foundations Family Therapy | Raleigh, NC 27606

If you’re in a monogamous relationship, then you know how wonderful it can be to find someone you love so deeply.

Often times, especially through marriage, couples become a unit which can be a good thing! You might enjoy the same activities, hang out with the same people, and finish each other’s sentences.

Being in a loving relationship is an amazing thing. But sometimes, it’s easy to lose sight of yourself when every new decision you make suddenly affects another person. The good news is every couple can learn to maintain their individuality while still growing together.

Start with these tips!

Do What Makes You Happy

Relationships are all about compromise, but remember that your personal happiness is still important.

Make time for healthy hobbies that you enjoy.

Don’t be afraid to schedule a little “me” time to take care of yourself.

Make an effort to spend time apart when possible. This will help maintain other relationships in your life. it will also keep you from putting too much pressure on your partner to be your everything.

Set Healthy Boundaries Within Your Relationship

Every couple is made from two unique individuals sometimes with different opinions, thoughts, and beliefs. You have to have a good understanding of your personal self when you’re in a relationship in order to set boundaries accordingly.

You don’t have to change who you are to meet someone else’s standards. Saying “no” can help prioritize yourself and your feelings.

Ask For Guidance

No matter where you’re at in your relationship, couples therapy can help you identify what’s working and what’s not. Through couples counseling, we want to help you connect with your partner and for you to feel supported and validated. You can get that “loving feeling” back again and in a deeper way than ever before.

Couples Counseling can help couples build a firm foundation before their wedding day, help couples resolve a specific conflict or help save a marriage after infidelity. Right now, your problems seem overwhelming. But our therapists have seen other relationships in crisis. We’ve worked with other couples who are tired of arguing.

Whether you are trying to work through something small or on the brink of divorce, counseling can help. If you and your partner are ready to work on your relationship as individuals and as a couple, we’re here to support you!

How To Manage Stress As A Mom

Woman sitting with her baby. Family Counseling in Fuquay Varina, NC 27526 is available to Foundations Family Therapy in Raleigh, NC 27606. You can also get online therapy in North Carolina!

Labor Day has come and gone marking the end of summer 2018. Many families are jumping back into the “busy season” with school, sporting events, practices and more! It’s easy to get overwhelmed by all of the obligations moms seem to face. Here are some tips from Elizabeth Edwards, LMFT, for all of the stressed out moms who might feel overwhelmed this time of year.

Get your Priorities Straight

In therapy, I often ask women to think about all the different roles they are in. I then challenge women to commit to roles only they can fill. That means your role as wife and mother are top priorities because only you can fill that role. PTA president, snack captain at soccer, and a host of other roles that you fill, could be filled by someone else.

Another thing to consider is maybe you are taking the spot of someone who WANTS to fill that role. There could be a man or woman who is less stressed than you or has a passion for being team mom or church volunteer. Wouldn’t it be a shame if they really wanted that role and you were taking the opportunity from them?

The next task that I encourage women to do is make a list of priorities and the jobs that they entail. For example, maybe your priorities are your faith, your marriage, your children, and your job (in that order). Beside each priority write what that would look like. Maybe I write “have a daily quiet time”, “pray”, “commit to going to church and a small group”.

Next, I might write “make time for my husband” and “have at least 15 minutes a day of meaningful conversation with him”, etc. You do this for each priority area. When you finish that, think about anything else you are doing that does not fall under those top priorities. Then rate those by importance/priority. These are the things that are secondary in your life. Usually, these are those roles that others could fill if needed. Having this visual list of priorities can help you say no to things that do not fall under your crucial categories.

Remember, when you say “yes” to something, you are saying “no” to something else. Being a mom is a tough job, but it’s always worth it. Reprioritizing your roles and tasks can help you feel a better sense of control over your life, instead of feeling like you’re on a hamster wheel.

If you’re struggling with your role, feeling overwhelmed and stressed, I would love to walk with you during this journey. Contact me to setup a time for us to meet and to start defeating those lies in your head. And remember mamas, you are loved, you are valuable, and you are enough.

Elizabeth Edwards, LMFTA is a Marriage and Family Therapist at Foundations Family Therapy in Fuquay Varina, where she specializes in helping women, moms and parents struggling with anxiety, post partum depression and infertility.

3 Ways to Rediscover Happiness in Everyday Life

It’s no secret that happiness is one of life’s most cherished goals! As a society, the answer to the question “What do you want most in life?” is often happiness. In fact, some people spend their entire lives in pursuit of happiness but never find it. The truth is, we all have the ability to make our own happiness. Here are a few tips on how you can cultivate your own happiness…

Build strong relationships. Healthy relationships play a huge role in happiness. Strong relationships provide stability, joy and support when you need it the most. Also, relationships help provide a sense of nourishment that’s hard to rival! Focus on the positive relationships in your life that help you move forward. Don’t put walls up to keep paint away…that will only suffocate your happiness.

Be mindful. Staying present and focused is an essential part of happiness. Things like daily stress and anxiety are often products of racing thoughts and downward spirals. They focus on what we are doing wrong and, often times, this type of negativity overshadows one’s ability to find true happiness. Instead, be mindful! Live in the moment. Find the good in the world around you each day even when it’s not easy.

Develop an Attitude of Gratitude. There’s always something to be thankful for! Somedays, it’s easier to recognize those things than others. Gratitude is a mindset that draws joy. Recognizing small moments of joy and fulfillment each day can help build a solid foundation for happiness.

Above all, happiness should be a natural part of our being and daily flow but at Foundations Family Therapy, we understand that’s not always the case. Our team of board-certified counselors are here to help you along life’s journey. We can help your entire family rediscover happiness and strengthen your relationships so true joy can emerge