The SAC Chronicle

jlopes@tenafly.k12.nj.us

Since 2011, the month of October is national substance abuse prevention month. Each year the United States recognizes and celebrates individuals who are taking action to overcome addiction and live a healthier life.

Even though each person discovers a different path, it's never too late to help yourself, a friend(s) and/or a family member(s) to seek treatment.

• Change: Remind yourself why you want to change. It's important to think about the things that can be better in your life if you make the steps to overcome the challenge.

• Create a list: Make a list of pros and cons of getting rid of the negative behaviors. It's also important to think about your past attempts to recover your old self. If any, what worked or what didn't work?

• Goals: Set specific goals for yourself, such as a start date or set limits on your substance use.

• Research: Research treatment programs and options in your area

• Support: Tell your friends and family what is going on and how you feel. One of the most vital aspects to getting better is to express what you feel and how you can put a plan into place.

This year Red Ribbon Week is from October 23rd-31st and it is a time to get involved in the fight against drugs and bullying. During this week, schools celebrate nationwide and provides an opportunity for parents, students, and concerned individuals to take a stand against violence and drug dependency.

Instead of partaking in dangerous activities, find alternatives that will help keep you safe from using substances!

Would do you think you could do instead of using drugs?

Can you improve on your mental health? Pick a week during the month of October and do some of these activities to help control your stress.

1. Positivity Notes: Write positivity notes on Post-its then create a bulletin board with all the positive things you have come up with to lift your spirits!
2. Adult Coloring Books: Coloring books are an excellent creative outlet and stress reducer for a classroom. Keep a coloring book station in a safe comfortable spot in your home.
3. Gratitude Journal: Keep a journal where you can record the things you are most grateful for. This technique is proven to reduce stress and anxiety for individuals when they are feeling upset.
4. Affirmation Station: Set up a mirror and tape inspirational quotes around the edges. Revisit the mirror every morning to start your day off.
5. Reading Hour: Set time aside each day to read something you enjoy even if it is not something related to your classes.
6. Free speaking: Talk as a group with your friends/family about what you are feeling. This is a great way to get your worries out of your mind. Don't forget, this is a judgement free zone!
7. Circle of control: When we acknowledge what we actually have control over, we can better manage our fears, anxieties, and worries. Use the chart below to help with this activity.
   

The sigma about mental health may have not always been seen in a positive light. However, our knowledge and attitude about the topic has evolved over time. In other words, our self-awareness and sensitivity towards it have changed things for the better. The language used surrounding mental health has improved and we no longer need to use words like “crazy” and “lunatic” to express a person's behaviors. While we’ve learned a lot, there’s still so much more we can do to grow as a society, so this year on October 10th lets create awareness about positive mental health and help one another!

• Carve pumpkins: Carving pumpkins with your friends/family not only relaxes your mind and body like drawing does, but it also gives you a chance to express your emotions in a healthy way.

• Jack O'Lantern Mindful Tracing: Using your own Jack O’Lantern, slowly trace along the outline of the carved sections of the Jack O’Lantern with your finger. While you are doing this, try your best to focus on the lines and how your finger feels while tracing them. Trace the lines of the Jack O’Lantern until your brain and body feel a bit more focused.

• Watch spooky movies: Everyone loves a good scary movie now and then, right? If scary movies aren't your thing, find a film that celebrates your mood. Focusing on something else will help you not think about what is bothering you.

• Ghost Deep Breathing: This Halloween, try to breathe like a ghost! Imagine you are the friendly ghost. Breathe in deeply through your nose for 5 seconds, pushing your belly out as you are breathing in. Hold your ghost breath for 5 seconds then open your mouth to make a round ghost mouth. Breathe out slowly through your mouth for 5 seconds, whispering, “Boooooo…”. Keep repeating over and over until you feel like a calm and friendly ghost.

On Monday, October, 23, 2023 all students in grades 9-12 will attend the "The No Hate High School Tour" which is an educational campaign about bullying prevention, spreading kindness and mental health awareness.

Tenafly High School and the Bergen County Prevention Coalition will be hosting an interactive presentation entitled "Hidden In Plain Sight: Understanding Adolescent Substance Use & Abuse." This presentation will discussed current drug trends and how to keep your children safe in regards to substances.

When: Tuesday, October 24, 2023

Where: Tenafly High School (Auditorium)

Time: 6:30pm-8:30pm