Mental Health & Wellness Newsletter

As we approach winter break and the holiday season, it’s important to take a moment to reflect on your well-being. For some, this time of year brings joy and excitement, but for others, it can feel stressful, overwhelming, or even isolating. Whether you’re juggling family commitments, academic pressures, or feeling the “holiday blues,” prioritizing your mental health is key. Our goal is to provide tools and resources to help you navigate challenges, stay grounded, and find moments of peace and meaning this season.

1. Pause, Reflect, and Recharge...
2. Mark Your Calendars...
3. Digital Citizenship Recap: Lessons for the Breaks
   
4. 7 Pillars of Self Care
5. Seasonal Self-Care Tips
6. How to Manage Holiday Stress
7. A Spotlight on Gratitude
8. Building Resilience Through the Winter
9. Coping with the Holiday Blues
10. Mental Health Resources
11. Your Counselors’ Contact Info
    

The first few months of the school year are behind you! You’ve likely navigated some challenges, learned a lot about yourself, and grown along the way. No matter what, you’re here—and that’s something to celebrate. I’m so proud of your hard work and resilience!

Now’s the perfect time to reflect on how things are going and look ahead to what’s next.

Take a moment to ask yourself:

• Did I accomplish any goals I set at the start of the school year?
• Have I built new friendships or connections?
• Have I joined a club, team, or activity that excites me?
• Have I handled any big changes or challenges in my life?

If you answered yes to any of these, take a moment to celebrate your progress—you’re moving forward in ways that matter!

If you’re feeling like you haven’t hit your stride yet, don’t stress—there’s still plenty of time to set new goals, explore opportunities, and make this year count. Everyone’s journey looks different, and it’s okay to go at your own pace.

Need help getting started or feeling motivated? Stop by and talk to your Wellness Counselor—we’re here to support you every step of the way.

November 2024

• National Homeless Youth Awareness Month
• November 28, 2024 – Thanksgiving (U.S.)
• December 3, 2024 – Giving Tuesday

December 2024

• Universal Human Rights Month
• December 3, 2024 – International Day of Persons with Disabilities
• December 10, 2024 – National Human Rights Day

January 2025

• Mental Wellness Month
• January 1, 2025 – World Peace Day
• January 24, 2025 – International Day of Education

February 2025

• Black History Month and Teen Dating Violence Awareness Month
• February 11, 2025 – International Day of Women and Girls in Science
• February 10–16, 2025 – Student Volunteering Week
• February 17, 2025 – Random Acts of Kindness Day

In October, we celebrated Digital Citizenship Week, exploring how to navigate the online world responsibly. As we head into the holiday season, when screen time often increases, let’s revisit some of those key lessons:

Staying Safe on Social Media

Set profiles to private and limit access to close friends and family. Avoid tagging your location until after you’ve left. Use strong passwords and avoid sharing them with anyone, even friends or partners. Choose a unique @handle or nickname instead of your full name to protect your privacy.

Avoiding Online Controversy

Spread positivity: share uplifting posts and avoid negative interactions. Be mindful about who you follow—choose accounts that align with your values and intentions. Pause before reacting or commenting. Misunderstandings online can escalate quickly.

Social Media and Mental Health

It can create unrealistic expectations with curated content. Exposure to hateful or harmful material can affect self-esteem. Late-night scrolling impacts sleep and overall well-being. Platforms may target insecurities, causing anxiety or shame.

Using Social Media Positively

Celebrate achievements with your circle. Build a professional presence that highlights your skills and goals for college or careers. Stay informed through reputable news sources.

Cutting Down Screen Time

Track your usage with built-in tools to set daily limits. Turn off unnecessary notifications to reduce distractions. Schedule offline time for games, puzzles, or outdoor fun. Use "Do Not Disturb" or focus settings, especially at bedtime.

Final Thoughts

Remember, your online presence is a reflection of who you are. Actions online—posting, tagging, or sharing—can have real-life consequences. Think before you act and be the positive, thoughtful digital citizen you want others to see.

• Stay Connected: Reach out to friends or family. A quick chat or video call can lift your spirits.
• Get Moving: Whether it’s stretching at home or taking a brisk walk outside, physical activity boosts mood.
• Create a Cozy Space: Design a nook with blankets, books, and soft lighting to help you relax.
• Practice Digital Detox: Spend less time on screens and more time with hobbies, creativity, or rest.

• Set Realistic Goals: You don’t have to do it all. Focus on what matters most to you.
• Manage Expectations: Have open conversations with loved ones about plans and priorities.
• Create a Budget: Avoid financial stress by planning expenses and sticking to a budget.
• Make Time for You: Reserve time to relax, whether it’s reading, meditating, or simply listening to music.

• Gratitude Challenge: Write down three things you’re thankful for each day for a week.
• Thank Someone: Reach out to a friend, teacher, or family member to let them know they’re appreciated.
• Pause and Reflect: During meals or quiet moments, reflect on the positives in your life.

• Set Small Goals: Break tasks into manageable steps and celebrate small victories.
• Learn from Setbacks: Reflect on what went wrong and what you can do differently next time.
• Keep a Routine: Structure brings comfort. Stick to a routine even when on break.

• Focus on Self-Care: Engage in activities that bring you joy, like reading, drawing, or watching your favorite shows.
• Stay Active: A brisk walk or any form of movement can boost your mood.
• Connect with Others: Reach out to friends, a trusted adult, or your school counselor. You don’t have to go through it alone.
• Set Small Goals: Focus on things within your control, like completing a personal project or learning a new skill.
• Practice Gratitude: Write down a few things you’re thankful for, even small wins, to shift your perspective.
• Limit Social Media: Taking breaks can help reduce feelings of comparison or loneliness.

Remember, your feelings are valid, and you’re not alone. If you need extra support, reach out to your Wellness Counselor—we’re here for you.

• Mindfulness Toolkit: Find activities and breathing exercises to help you stay grounded.
• School-Based Support: Schedule a time to meet with your counselor if you need to talk.