Mental Health and Wellness

You made it through the first 3 months of school! You've probably faced a few obstacles on the way, but you persevered and you're here. I'm so proud of you!

Take a few moments to reflect..

Did you meet any goals you set for yourself at the start of the year?

Did you make new connections?

Did you join a club, team, or activity?

Did you go through any big changes?

If you answered yes to any of those questions, congratulations, you're doing great. If you answered no to all of those questions, don't worry, there's still time!

If you're not sure where to start or you're having a hard time finding motivation, reach out to your school's Wellness Counselor.

November- National Homeless Youth Awareness Month

November 23- Thanksgiving

November 28 - Giving Tuesday

December- Universal Human Rights Month

December 3 - International Day of Persons with Disabilities

December 10 - National Human Rights Day

January - Mental Wellness Month

January 1 - World Peace Day

January 24 - International Day of Education

February - Black History Month and Teen Dating Violence Awareness Month

February 11 - International Day of Women and Girls in Science

February 12-18 - Student Volunteering Week

February 17 - Random Acts of Kindness Day

In October, we celebrated Digital Citizenship Week. Let's recap some key takeaways from those lessons to guide us through the upcoming Thanksgiving and Winter breaks, when screen time will likely increase.

How can you maintain privacy and still have a presence on social media?

• Keep your profile private; limit viewers to close friends and family.
• Do not tag your location until after you've left that place.
• Use a strong password and never share passwords/accounts with friends or romantic partners.
• Use a nickname as your @handle. Using your full name makes you easily searchable.

How can you stay away from controversy online?

• Highlight and spread positive content.
• Be selective about who you follow. Ask yourself if an account consistently posts positive content or if they have ever made you question their intent.
• Avoid jumping to conclusions and be careful what posts you interact with.

How does social media impact our health?

• It pushes content that can lead to unrealistic standards.
• It can expose you to hate-based content against certain religious, racial, and ethnic groups.
• It can keep you up at night and mess with your sleep.
• It can target insecurities and lead to feelings of shame or fear.

How can social media be used as a positive source for information and communication?

• Sharing achievements with friends/family.
  
• Developing a professional profile that showcases your skills and achievements to colleges and future employers.
• Staying up to date with current events from reputable sources.

How can you cut down on screen time and be more present with friends and family?

• Track and measure screen time. Allow notifications to show your daily or weekly screen time.
• Set a screen limit or timer for certain apps.
• Turn off notifications for certain apps.
• Pursue offline activities. Go old school and dig out the Yahtzee or Monopoly.
• Use the do not disturb/focus settings throughout different parts of the day and at bedtime.

You are responsible for maintaining a presence online that reflects who you are in person and sometimes online actions can have real life consequences. Think before you post, share, like, tag, etc.

Giving Tuesday is a global initiative encouraging people to give back. It is Tuesday the 28th, following Thanksgiving. On this day, individuals, communities, and organizations come together to make a positive impact by emphasizing acts of kindness, support for charities, and building community.

Here are three practical ways you can participate:

1. Volunteer your time. Dedicate a few hours to a local charity, food bank, or animal shelter. Your hands-on help can create a positive change in the lives of others.
2. Spread awareness, Utilize social media to raise awareness about Giving Tuesday. Share informative posts, videos, or articles about the causes you support. Encourage your friends and followers to join the movement and make a difference.
3. Spread kindness. Encourage acts of kindness and giving within the school community. Simple gestures, such as helping a classmate, can create a positive atmosphere and embody the spirit of Giving Tuesday.

Kindness is good for your health. Your involvement, no matter how big or small, can contribute to the collective effort of giving back. Let's show the world the impact students can make!

• Sometimes they can be sad. For many, the holidays are a reminder of loss or painful memories.
• We might have to try harder to find focus and shift our perspective. Surround yourself with people who lift you up!
• Give yourself permission to feel your feelings.
• It's ok to set realistic expectations for what you can give monetarily, mentally and emotionally during all seasons, but especially this season.
• If this season is hard for you, consider starting a NEW tradition that you can be genuinely excited for and look forward to in the years to come.

You might notice that you feel less cheerful, energetic, creative, and productive during the dark, winter days than at other times of the year. It is normal to feel like you're in a slump! Here are some things we can do to keep ourselves motivated.

• Make a small, manageable change to your environment. You deserve to feel comfortable in the spaces you spend the most time in.

• Try to establish a mentality that will help you to enjoy the wintertime. It's going to happen, so focus on enjoying it. Plan something fun that you can look forward to!

• Participate in healthy levels of mindful movement or physical activity. Remember that this is a great way to help ourselves feel centered.

Bad days can and do happen, but we can get through them if we shine our armor.

Mindfulness methods include breathwork, visualization, and guided imagery to relax the body and mind and help reduce stress. A popular mindfulness method is the "happy place" visualization, where you tap into a place in your mind that brings out feelings of joy, nostalgia, and calmness. This might look like a serene setting in nature or a place you visited as a child.

Take a few minutes to practice going to a Happy Place in your mind. Close your eyes and focus on how you feel when you're there, think of sounds you might hear, try to recall any smells, and see how this might help you relax.

Some challenges cannot be faced alone. Asking for help starts with identifying your support systems. A reliable team might consist of trusted adults who have supported you in the past, a good friend who doesn't judge or gossip, a beloved pet who provides comfort, or sibling(s) who may have shared experiences.

Strengthen your adaptability. Getting comfortable with the uncomfortable is a valuable skill that can help you navigate challenging situations and personal growth.

Here are 3 strategies for embracing discomfort:

1. Embrace your feelings. Accept how you're feeling without judgment. Understand that discomfort is a normal part of life and an opportunity for growth.
2. Shift your perspective. Look at it as a challenge to be completed, rather than a threat. Take the opportunity to expand your boundaries and develop resilience.
3. Challenge negative thoughts. Ask yourself if these negative thoughts are based on facts or your own assumptions. Replace negative self doubt with positive affirmations.

Developing good problem-solving skills will equip you with the tools you need to navigate the rest of your life. Problem-solving skills are essential for making positive decisions in your personal, professional, academic, and social spheres.

Here are 3 problem-solving skills:

1. Critical thinking. Ask questions and examine information objectively. Determine the facts from fiction using critical thinking skills.
2. Decision-making. Weigh the pros and cons and consider short-term and long-term consequences. Good decision-making skills empower you to make choices that will impact your life positively.
3. Time management. Practice prioritizing tasks and setting SMART goals. Determine what planning methods work best for you and avoid procrastination.

Develop healthy coping strategies. Creating a system of healthy coping strategies that best suit you can help you know yourself better which can help you recognize when you are in need of additional resources. Coping strategies are personal and what works for one person may not work for another. It is important to explore different coping strategies and find what fits you.

Here are 3 common coping strategies you can try:

1. Talk to a trusted adult, friend, teacher, school counselor, or mental health professional about your feelings and concerns. Sometimes just saying heavy things out loud can provide relief.
2. Engage in physical activity. Regular exercise is a powerful way to manage stress and improve mood.
3. Maintain a healthy lifestyle. Prioritize sleep, hydrate, fuel your body with good nutrients, avoid unhealthy substances, and limit screen-time. Adopting a healthy lifestyle can be a gradual process and can look different for everyone.

Resilience gives you the power to overcome adversity, trauma, or other sources of significant stress. Resilience requires a desire to overcome through determination. You can strengthen resiliency through implementing any and all of the strategies listed above.

Remember to set realistic goals and be patient with yourself.

Winter's chill can be tough on our bodies and minds. As we approach Mental Wellness Month in January, remember that taking care of yourself not only supports your mental health but can also strengthen your immune system.

Consider these tips for enhancing your health and wellness.

• Create a guide of coping skills, people to talk to in stressful situations, and enjoyable activities that help you unwind.
• Practice self-acceptance and build your confidence, by recognizing daily accomplishments.
• Exercise. Take 30 minutes each day to move your body.
• Practice gratitude.
• Get enough sleep.
• Ask for help when you need it.