Have you ever found yourself envisioning the perfect holiday break, or the perfect holiday celebration with your family and friends, only to feel let down or distressed when that ideal scenario doesn't come to pass? You've entered the realm of Holiday Perfectionism- a secret destroyer of happiness.

Whether your version of Holiday Perfectionism looks like wishing your family was 'different' or your parents weren't fighting, you receive the perfect gifts, or your home had more space to celebrate, from the very valid, to the seemingly less significant, these moments of comparison rob us of joy that we may be overlooking.

Perfectionism and anxiety often comingle, and the Holiday Perfectionist may find that their celebrations are stressful and disappointing, instead of viewing them as imperfect, but appreciated, lasting memories. Rigid expectations and demands placed on our experiences is a hallmark of Holiday Perfectionism and sets apart the Holiday High-Achievers from the Holiday Perfectionists. Check out the linked article, or read on for tips to embrace your holiday for everything that it IS, as imperfect as it may be.

• Remind yourself that no one and nothing is perfect. There is joy to be found in imperfection, and reframing thoughts of perfection to thoughts of gratitude can help shift you out of Holiday Perfectionism and into acceptance, peace, and contentment.
• Recognize your negative self talk. What is your mind telling you about your holiday experience? Is it true, and what evidence do you have to support that? What is your mind overlooking? What 'shoulds' is your mind employing that may be stealing your peace?
• Get to know your Inner Perfectionist. If you feel you MUST do something in order for your experience to be perfect, take some time to confront that thought. Is it rational? Is there an alternative you're missing? Does happiness exist in the absence of that thing?
• Ask for support. If Holiday Perfectionism is impacting your emotions and functioning to an unhealthy degree, seek support from and talk openly with your loved ones, or consult a trusted mental health professional for support.

Whether Holiday Blues have you feeling down, you're struggling with depression or anxiety, or you're just in a slump, take a listen to this transformational podcast by British Therapist Marisa Peer with Dr. David Hamilton about using your mind to improve your quality of life.

Take what resonates, and leave what doesn't. Don't let the podcast's title fool you- it addresses not only physical health, but self-kindness and negative self-talk, mastering your mindset, depression, getting out of a 'rut', and the power of your thoughts to impact your life experience!

This podcast is not meant to take the place of professional medical advice

What are the Winter Blues? Shorter days and gloomy weather may start to impact how we're feeling, leading to extra tiredness, sadness, and trouble concentrating. We may feel a lack of motivation, experience sleep disruptions, or feel a general disinterest in engaging in activities.

Check out the linked article for more details, or take a note from these helpful tips to combat the Winter Blues!

• Take a break from the news. More time indoors tends to mean more TV time, and it's possible that we can absorb negativity, fear, and anxiousness from the programs we're watching. Consider what you're tuning into, and how it impacts your mood.
• Physical activity can help boost emotional wellness. Work up to 30-60 minutes a day if you're feeling the Winter Blues, and consider getting outside for some fresh air- sunlight is so important!
• Identify and reach out to your support system. Loneliness and isolation make coping with the Winter Blues harder, and spending time with supportive people, talking about how you feel, and seeking out support when need are important coping mechanisms.
• Consider light therapy. Sitting in front of a light box daily can help lessen the effects of darker days in the winter months.

2021 is almost complete - how did this year go by simultaneously fast and excruciatingly slow? December is upon us. In November we learned about different careers and how your interests can help guide your possible career choices in the future. We also learned about multiple intelligence's in our Livelesson with Ms. Clark - which was our last day with her as our counseling intern! She will be greatly missed.

6th Grade Conferences are still taking place - if you haven't had a conference yet, connect with Mrs. Letourneau and/or Ms. Anderson!

December’s lesson topic will be Growth Mindset and Healthy Living. We will learn about the power of “Yet’ and how that can help us grow and learn about ourselves.

Friendly reminder, December is a short month for us - Winter Break starts December 20 and we will return January 3, 2022! Spend some time connecting with your teachers this month to figure out what you need to do for the rest of the semester.

Check out this fun coloring from National Career Exploration Month shared by one of our wonderful students!

December is here! We are almost done with 2021, can you believe it? November we wrapped up our first cycle of small groups and will be starting our next cycle in December. November also wrapped up Career Exploration Month! December will bring on lessons of Self-control. We will be spending time learning how to manage our feelings and emotions as well as exploring circles of control.

Friendly reminder, December is a short month for us - Winter Break starts December 20 and we will return January 3, 2022! Spend some time connecting with your teachers and classmates this month.

Career Cluster Spotlight

Each month, for the rest of the school year, we will highlight a different career cluster in the monthly newsletter. If you are undecided about a career, exploring career options by interest is a great way to narrow down your search for a career that is the right fit for you. You can find more information about career clusters on the Minnesota Career Information System website. Our schools login information is below.



Log in: MNTransitions

Password: careers




This months career cluster is Manufacturing. People who pursue employment in Manufacturing make, design, install, or repair products. Some jobs you might find in this field include Welders, Machinists, Building Maintenance Workers, Locksmiths, Appliance Repairers, Cabinetmakers, and more. Many people pursue these careers by pursuing technical education programs or apprenticeships. Some signs that this career cluster might be a good fit for you could include enjoying working with your hands, understanding how machines work, and enjoying setting up new equipment for friends and family. If you think you have a possible interest in these fields you may want to start exploring technical education programs for after high school. Many of these programs are 2 years or less and designed to get you working in the field as soon as possible. The Minnesota State Campus & Program Search will help you find local Technical Colleges and programs in your area.

Tip of The Month- Nine Squares

If you find yourself with a case of the winter blues, you might have a hard time figuring out how to use your limited energy and motivation. One way you can address this is by using a Nine Square prioritization grid. This will help you identify what to focus on getting done on days where you are feeling particularly low energy or challenge yourself to complete on the days where you feel at your best. See this example to learn more about this technique

Attendance Reminder:

MNCA will be closed December 20th-December 31st for winter break. Please be sure to mark a "V" for attendance on these days!

We all need support, positivity, perspective, and reassurance from time to time. 'Take' what resonates with you, and know that You've Got This!

- In Crisis? Need Support? -

Please reach out to your School Counselor, we're here to support you! If it's an emergency, please use the numbers outlined below:

Suicide Hotline: 800-784-2433
Immediate Medical Assistance: 911
Crisis Call Center: 800-273-8255 or text ANSWER to 839863
Crisis Text Line (U.S. only): Text HELLO to 741741