As we approach the end of the school year, it is perhaps more important now than ever to practice our coping skills. With exam season around the corner, we should invest time into taking care of ourselves, or else we risk becoming overwhelmed and over-stressed. With that in mind, let’s take a moment to review some of the ways we can take care of ourselves during tough times.
Coping skills refer to the techniques and strategies we use to handle and manage challenging circumstances. It is important to incorporate these skills into our daily routines, not just during times of stress. The more we practice them, the more likely coping skills are to actually help when we need them to!
Write, journal, keep a diary
Draw, paint, or color
Craft
Physical activity, sports, exercise
Playing/learning an instrument, singing, or dancing
Taking a walk, going for a drive
Take a shower or bath
Reading
Writing a letter to someone that you don’t plan on sending
Getting enough sleep
Eating healthy foods
Positive self-talk or making a gratitude list
Cleaning/organizing your room
Practice meditation, mindfulness, praying, or yoga
Write a list of pros and cons when making a difficult decision
Challenge automatic negative thoughts about yourself
Write a list of personal strengths and accomplishments
Work on a resume
Prioritize important tasks, write to-do lists, plan breaks
Thoughtful breathing
Serving someone in need
Random acts of kindness
Spending quality time with friends and family
Catching up with a friend or family member you haven’t seen in awhile
Spending quality time with a pet
Talking to a therapist or counselor
Playing games and/or sports
Schedule time to talk to a trusted adult in the building (teacher, counselor, social worker, administrator, psychologist, security aide, clerical staff, etc.)
Schedule a time to see Jet, our support dog in the counseling center
Organize binders and backpacks
Make a to-do list, but pick 2-3 tasks to accomplish before the end of the day that you will be happy about. Don’t feel like you have to do everything at once.
Reward or credit yourself for good grades or completing work
Reframe failure as an opportunity to grow or make a connection with a fellow student or teacher
Join a club, team, or performance opportunity
Schedule a mediation to handle conflict in a positive, appropriate and healthy way
Encourage and support your fellow classmates
Stay after school with a teacher for extra help or assistance
Bring in a comfort item (fidget device, a picture of your pet, a stress ball, etc.)
Ask your teachers if you can take a 5-minute break to do a lap of the school if you are feeling overwhelmed
Daily meditation:
More information on why coping skills work:
Our Kenton Family Support Center, which offers counseling, referrals, resources, and support groups, among many other helpful things:
Please call, email, or stop by the counseling center to learn more about coping skills, strategies, and resources.
We want to help!
Have a great end of the school year, good luck on exams, and remember that you are special and worth taking care of!
We have many new and returning faces in the Counseling Center this year, so we thought this was a perfect time to (re)introduce ourselves. Our doors are open and always remember, your counselors, social worker, and psychologists are here to help and support you every step of the way.
Hello, KW Community! This is my 9th year working as a school counselor, and I am the newest member of the school counseling team having started in Fall 2022. During my free time, I enjoy baking, running, watching horror movies, and spending time with my children, husband, and mini dachshund. As a KenTon resident, parent, and employee, I am very excited to be a part of this community in every way possible, and I am very proud to call KenWest my new home.
Hello Kenmore West! I've been a school counselor for 22 years and joined the team at Kenmore West this year. When I'm not at work, I love spending time with my family. You can usually find me inside a hockey rink or at the baseball diamond cheering on my son and his team. My favorite thing about working at West is having the opportunity to work with a fantastic counseling team.
For me, Kenmore West has always felt like home. I grew up in this community and love coming to work here everyday. In my free time, I enjoy outdoor activities like boating, hiking, and gardening. I also love to dance and do yoga. This year, I am most looking forward to working with three new counselors and our therapy dog, Jet!
Hi folks! I started at Kenmore West in 2022 and my favorite part so far is the student community. We have so many amazing, talented, and thoughtful students here who inspire me day in and day out. Outside of school, I love disc golf, playing guitar, chasing my dogs, and food! This year, I'm so excited to attend Ken West games, concerts, tournaments, shows, activities and everything in between, because I want to see students doing what they love. I look forward to meeting you soon!
Hello Kenmore West! I've been working as a school counselor for 15 years and joined the KW team in 2020. When I'm not at work I love spending time with my children, reading a good book, and enjoying the outdoors. My favorite thing about working at West is the sense of family and community and I look forward to getting back to all the fun traditions we had to put on hold during the pandemic.
I have been working at Kenmore West for 22 years. I appreciate this job because of the growth I see in students from year to year, and I love helping students plan ahead for their future. Outside of school, I have two children, ages 11 and 8, and I enjoy hiking, reading, playing tennis, and spending time with friends.
Hi Blue Devils! In my free time, I like to read historical and science fiction, practice yoga, and walk with my dogs. My family volunteers for local animal rescues and we've fostered and helped find homes for over 30 dogs in the last few years! This is my seventh year at Kenmore West High School, and each and every year I am more impressed with our students' hard work, kindness, creativity, and school spirit. It's the kids that make KenWest an amazing school!
Hi Ken West. In my free time I enjoy being outdoors, gardening, reading and horseback riding. I've been at KW for 25 year and the thing I like best is the variety of perspectives and contributions that everyone brings to the school. I'm really looking forward to being able to give the kids a more normal school experience this year.
Hello Kenmore West! I've been a school social worker for 17 years and joined the team at KW in 2021. In my time outside of work, I love spending time with my family, cooking, photography, live music, and hiking. My favorite thing about working at West is how our students and staff truly look out for one another by demonstrating kindness, compassion, and support for others in their times of need. This year I’m most looking forward to listening to what our students need to feel safe and supported at Kenmore West.
Some of the tasks I do in my position include: scheduling appointments for students and their counselors, answering calls and taking messages for the department, managing new enrollments and exiting students, handling all student records, assigning and changes student and staff with lockers. Outside of work I enjoy outdoor activities, I love to Bake and share with others and I am involved in a mentoring ministry at church.
I am the career center and scholarship coordinator. I update the Scholarship Bulletin on the Kenmore West Website, organize college visits, assist students in obtaining college information, maintain volunteer opportunities, and schedule military visits. I feel as if I am part of a family here in our office. A true dream team. Outside of work, I love spending time with my family, working in my garden, and being active outdoors. I am really looking forward to having a "normal" post-pandemic school year.
I am one of the secretaries in the counseling office. One of my main tasks is to verify grade reporting. I have worked in this position for almost 14 years. I love spending time with my family, reading, and traveling. I look forward to a fun and successful school year.
May 2022
Looking Ahead
Now that we’ve all made it through the spring break our minds have moved forward to planning the summer!
What will you be doing?
Here are some ideas of what’s going on around town:
Enjoy fresh local food and free live music
Where? Kenmore Municipal Green (Delaware Road & Delaware Avenue)
When? Sundays from 9am to 1pm from June to October
Who can go? EVERYONE :)
FREE admission to local museums
This summer museums offer free admission on Fridays (see details below).
This is a great way to experience culture and get out of the house.
Where: Burchfield Penny Art Center
When: 2nd Friday of the month
Dates: May 13th, June 10th, July 8th, August 12th
Where: Buffalo History Museum
When: 3rd Friday of the month
Dates: May 20th, June 17th, July 15th, August 19th
Go for a hike!
Experience Western New York for all its beauty!
Check out this website for more information on local hiking challenges.
Buffalo Mural Tour
Take a selfie all your friends will want to get in on.
Explore over 130 murals across Western New York
Check out this website for locations of murals all around Buffalo
or
sign up for a mural tour for $5 through Explore Buffalo.
Town of Tonawanda Recreation Department
Get active!
Only $20 to swim all summer!
Check out the rec website here for a listing of all sport offerings for the summer including tennis, basketball, track & field, soccer, softball, golf and much more.
Festivals
Admire (and maybe purchase) local art, eat yummy food, jam to live music, and enjoy the summer weather!
Buffalo Pride Festival @ Canalside
June 5th @ 1-7pm
Allentown Art Festival @ Allentown
June 11th & 12th
Kenmore Music PorchFest @ Village of Kenmore
June 26th
Taste of Buffalo @ Downtown Buffalo
July 9th & 10th
Canal Fest @ North Tonawanda
July 17th - 24th
Buffalo Irish Festival @ Outer Harbor
July 29th - 31st
Lewiston Art Festival @ Lewiston Town Center
August 13th & 14th
Buffalo Italian Heritage Festival @ TBD
Puerto Rican & Hispanic Day Parade
August 20th
Asian Food & Culture Festival @ Canalside
August 21st
Elmwood Art Festival @ Elmwood Avenue (near Main street)
August 27th & 28th
Think back: how did you feel at the end of Quarter 1 and the end of Quarter 2?
The Q3 five-week mark is coming up on Friday, 3/4/22. Now is the time to set some goals so you can avoid end-of-quarter stress!
Try this:
Write Down a Specific, Realistic Goal. Examples:
I want to have ALL assignments submitted by the five-week report on Friday, 3/4/22.
I want to make Merit Roll this quarter (85 - 87.49)
I want to make Honor Roll this quarter (87.5 - 92.49)
I want to make High Honor Roll this quarter (92.5+)
Break It Down to Daily Tasks. Examples:
I will complete 1 missing assignment from each subject each night. (And make a checklist of those missing assignments!)
I will stay after for Math on Monday, Science on Tuesday, English on Wednesday, and Spanish on Thursday.
I will ask Mr. Historywiz for an extra credit assignment.
If You Slip Up, Don't Give Up!
If you miss one of daily tasks, recommit the next day.
Ask for help when needed!
Stay Positive!
Pat yourself on the back every time you complete a task on your list. (Literally—pat yourself on the back!)
Use positive self-talk. ("I got Merit Roll once before, I can get it again!" or "Today-Me is capable of helping out Tomorrow-Me!"
Find a friend with a similar goal and cheer each other on. Set a coffee date and work through those task lists side-by-side!
My friends think I'm awesome because…
My classmates say I'm great at…
I feel very happy when I…
Something that I'm really proud of is…
I make my family happy when I…
One unique thing about me is…
Make yourself a priority and show yourself the love you deserve!!!
Remember to be good to yourself!
Happy Valentine's Day!
It is the quality of being thankful; readiness to show appreciation for and to return kindnesss.
It is the quality of being friendly, generous, and considerate.
When we practice kindness either to other people or towards ourselves we can experience positive mental and physical changes through lowering stress levels and increasing the body’s production of feel-good hormones such as dopamine, oxytocin and serotonin. Being kind helps boost the immune system, reduce blood pressure and reduce stress and anxiety.
Showing kindness to others does not have to mean doing something big or life changing. Often it’s the smallest acts of kindness that can have the most impact. A moment of support in a time of need, a quiet word of encouragement, a helping hand to carry a heavy load, or just a smile that says ‘I see you’ can make a world of difference. Whatever the act itself, it’s supported by four principles:
Awareness – we must be aware of the opportunity to be kind
Non-judgment – we must be prepared to stop judgment if we want to be truly kind
Action – we must act in a friendly, generous and considerate manner to the person in front of us
Unconditional – being kind means offering kindness without conditions or expectation of reward
Your counselor's summer work hours are limited, so an email or voicemail reply may be delayed. If you need immediate assistance, please call 874-8401 x21521.
If you need to *change your schedule* you MUST complete the schedule change request form by July 30th. You can use our course catalog for more information on options and requirements.
If you have a question regarding summer school, please visit the summer school website or call 871-2082.
For transcript requests please email psorrento@ktufsd.org or call x21534.
Have a great summer!
We're in the home stretch... today is the LAST day of classes! If you still have work to finish up, you have Thursday through Monday to complete & turn in your assignments!
As for summer time - ENJOY IT!
You've earned it after this roller coaster of a year!
Take some time to reflect, and ask yourself some questions:
➜ What is something you accomplished this year that you are proud of?
➜ If you could go back in time and restart the school year, what would you do differently and why?
➜ In what area did you make the biggest improvements this year?
➜ What are the three most important things you learned this year? (they don't have to be academic!)
Use your answers to these questions to set goals for yourself for next school year.
Not sure how to spend your time this summer?
Spend time with friends, enjoy the outdoors (try hiking - Best Hikes in WNY), find a part-time job, exercise, read some good books, volunteer, take a class to learn a new skill, explore Buffalo (Things to do in Buffalo), the list goes on!
We're all so proud of you! Best wishes & good luck with your future plans!
☀ Enjoy your summer, Kenmore West! ☀
As summer approaches, we invite you to think about how you can work on your mental health and come back next year ready to flourish.
Mental health isn't simply "good" or "bad" - it's a spectrum on which there is a wide range of experiences and symptoms. On one end of that spectrum is experiencing difficulties. On the other end of that spectrum is FLOURISHING: a sense of connection, purpose, and meaning. And in the middle of that spectrum, we have what is known as languishing, when we're not having significant difficulties, but we're not flourishing either (we're just kind of getting by).
How to tell if you're Languishing
It's not always easy to recognize, because symptoms aren't severe like depression or anxiety. But maybe you recognize that you are experiencing a lack of motivation, foggy thinking or feeling unfocused, low enthusiasm for activities you usually enjoy, kind of feeling dull or empty, not super engaged in school or other activities, or just working on not feeling negative instead of working towards feeling positive.
The most effective tools for Flourishing
Researchers have shown that there are effective habits and behaviors, when practiced regularly over time, that truly improve our well-being and help us move toward flourishing.
Mindfulness: whether you practice this in the form of yoga, mediation, walks in nature, or conscious breathing exercises, mindfulness helps bring our attention to the present moment rather than focusing on regrets from the past or fears about the future. Mindfulness practices have shown to reliably improve our state of mind, mood, and satisfaction with life.
Flow: flow is the experience of being completely immersed in an activity. You can enhance your well-being by activating your skills, focus and creativity. Make art, sing, rock climb, write, bake - any activity where you can get into the flow and let your mind be present with what you are doing. Turn off the screens for a half hour and just let yourself get into something creative.
Connection: relationships provide the most consistent source of meaning for those who are languishing as well as for those who are flourishing. Your social support is one of the most important factors contributing to a positive state of mind. This doesn't include online connections and socializations, so make an effort to go for a walk or a bike ride with friends and family this summer.
Small, daily achievements: simply rearranging your room or cleaning out your closet can cultivate feelings of accomplishment, meaning, and self-worth as well as a sense of satisfaction.
Savoring our experiences: notice the moments of pleasure, awe and connection. This will reinforce your tendency to notice the positive. The human brain has what's known as a "negativity bias" because we are wired to perceive danger and threats in order to survive. So, we need to very consciously work to retrain our minds to appreciate the good. The more you do this, the easier it becomes.
Changing our environment: this can be a reminder that there is something new and joyful to discover in the world around us. Be a tourist in your own town and go somewhere you've never been before. Take it at your own pace and remember that pushing through a little bit of anxiety (for being out of your comfort zone) is often necessary to expand your comfort zone.
Do good for others: the research is clear - people with flourishing mental health are more focused on community building and helping others than those who are languishing. Self-care is important! However, since contributing to the greater good is proven to enhance our own happiness levels, we can actually take care of ourselves by doing good for others.
As you race to meet all of your goals before the last day of school, take a moment today to notice the sources of strength that will get you there.
Of the eight sources of strength below, which three will most help you manage your stress and succeed this June? Write down those three sources of strength on a post-it and stick it to your Chromebook as a reminder in the weeks ahead. When you need it, utilize those sources!
If ever you don't think you have the strength to finish this year at your best, reach out to a mentor at school—a past or current teacher, your school counselor, social worker, or psychologist, a school nurse, librarian, administrator, aide, or monitor—we are all here to help!
Chances are you know either a friend or family member who has experienced some mental health issues. Or perhaps you’ve had some, as well. When someone confides in you about their mental health struggles, they’re telling you that they trust you with this knowledge.
Understandably, we aren’t always comfortable talking to people in situations like this and can be unsure even of the proper language to use. Fortunately, NAMI — the National Alliance on Mental Health — offers some excellent tips for communicating effectively.
And not only are they a great asset for interacting one-to-one, we can also share the information with family and friends, helping educate as many others as possible about how to express reassurance and support in constructive rather than detrimental ways.
“Person-first means using language to recognize a person’s experience with mental health as only part of them as a person, and not the whole.”
PRODUCTIVE PHRASES
· “A person living with schizophrenia”
· “My brother living with OCD“
· “She is a person recovering from addiction”
· “She is a person recovering from an Eating Disorder”
COUNTERPRODUCTIVE PHRASES
· “A schizophrenic”
· “My OCD brother”
· “She is an addict”
· “My anorexic sister”
NORMALIZING LANGUAGE
Normalizing what one is going through and not minimizing or judging their experience with mental health can help people open up more regularly and feel less alone.
PRODUCTIVE PHRASES
· “It’s understandable to feel down with everything going on”
· “What you’re going through is challenging”
COUNTERPRODUCTIVE PHRASES
· “Depression is not a bad illness to have”
· “Some people have it way worse”
· “Why can’t you just chill out?”
COLLOQUIAL LANGUAGE
Words and phrases that are second nature to us (slang or colloquial expressions) may be rooted in problematic assumptions, which can hurt those around us.
PRODUCTIVE PHRASES
· “I’m having trouble focusing”
· “The weather is fluctuating a lot today”
· “I like things done in a particular way”
· “That’s unreal”
COUNTERPRODUCTIVE PHRASES
· “I have such ADD right now”
· “This weather is bipolar”
· “I’m so OCD about this kind of stuff”
· “That’s crazy/insane”
— National Alliance on Mental Health —
It’s a photographer’s best friend, a selling point for homes, and a major perk for office employees: natural light.
As a general rule, most of us would prefer to live out our lives under the warmth of the sun rather than under the buzz and glare of fluorescent bulbs. In fact, a recent survey, as reported by The Harvard Business Review, confirms just how much natural light means to the average person.
According to Future Workplace’s survey, over 1,600 employees ranked “access to natural light and views of the outdoors” as their number one desire for a workplace environment.
This came over and above other perks like fitness centers and on-site childcare.
If you’re among the many who crave more sun, it’s interesting to note that pure sunlight isn’t just a nice little plus to casting a homey glow in your cubicle or making your food photos Insta-worthy.
Here are our top reasons to become an indoor sun-seeker, and tips to make it happen.
If it is sunny out, grab your books and a chair and take in some natural light. Be sure to put some sunscreen on, we want to protect ourselves, however, the benefits the sun offers us are clear! Have a great week everyone and remember, if you are feeling like you need someone to talk to or connect with, your counselor, social worker or psychologists are here - ready and willing to help out!!
Here is a visual relaxation exercise for you to try this week. I hope you like it:
The end of the school year is around the corner and this is always a good time to take a minute and self reflect. To look inward and recognize all that you have accomplished as well as where your areas of growth lie.
Self reflection is an essential tool in personal growth and transformation.
Step 1: Description of the experience
Step 2: Feelings and thoughts about the experience
Step 3: Evaluation of the experience
Step 4: Conclusion about what you learned & what you could have done differently
Step 5: Action plan for how you would deal with similar situations in the future
Step 1: Description: Sam earned a score in social studies that is significantly lower than his true academic ability.
Step 2: Feelings/ Thoughts: Sam is upset that he didn’t earn a higher score. He is worried how this will affect his overall average and how it will look on his high school transcript. Sam feels like he could have done better.
Step 3: Evaluation: When Sam thought about how he studied for this exam, he realized he didn’t take time to prepare but instead crammed the night before. He used flashcards to learn new vocabulary, and reread the the chapter summaries to study
Step 4: Conclusion:
The flash cards were helpful to learn vocabulary
Only studying the night before the exam to study was not enough preparation
It doesn’t feel good to get a score on an exam that is lower than what we feel we are capable of
Step 5: Action: The next time Sam finds out about an upcoming exam, he will make a plan of what to study each day leading up to the test to avoid feeling overwhelmed and cramming the night before. He will continue to use flash cards and consider other ways to study than just rereading chapter summaries such as: study group, create a study guide, watch video clips on subject matter, review past tests.
Throughout the month of May, we will be bringing attention to the reality of mental illness and that everyone at some point in their lives experiences a mental illness.
Some of us live with a mental illness, many of which are diagnosed between the ages of 14-24. All of us will experience a loss (or traumatic event) where we could develop a mental illness for a period of time, e.g. depression or anxiety.
Whatever the circumstances: YOU AREN'T ALONE, and with recognition and treatment the majority of people will experience improvement in their lives.
Having knowledge about mental illness will begin to reduce the stigma which prevents individuals from getting help. To help with this we will be providing information on the announcements and on the television screens about mental illness and developing good mental health practices. (Take a moment this week to learn about Lizzo and Michael Phelps and their journey with mental illness.)
If you would like additional information about mental illness, the links below will take you to local and national websites. As always, your school counselors, school social worker, and school psychologists are available to support you.
Medical Health Associates of Western New York
National Alliance on Mental Illness
What exactly is HOPE? (your English teachers would be happy that we're giving you a definition)
As a noun, it is a feeling of expectation and desire for a certain thing to happen. As a verb, it is wanting something to happen or to be the case.
Who can be HOPEful?
Everyone! Hope belongs to all of us, regardless of our situations, no matter how bleak things may seem at times, we can all find some small thing to be HOPEful about. And that one small, HOPEful thing can be what keeps us going during the difficult days.
Why is HOPE important?
To have HOPE is to want an outcome that makes your life better in some way. It not only can help make a tough situation more bearable but also can eventually improve our lives because thinking of a better future motivates you to take the steps to make it happen.
When can we have HOPE?
Anytime! That's the terrific thing about HOPE, it's free and available 24/7. Some days it might be easy to find within yourself and other days you might have to dig deep to find it... but it'll be there when you need it, and sometimes when you least expect it.
How can we have HOPE?
So many, many ways that it's impossible to list them all. But here are a few: 1) think of the positive, wonderful things you have done in your life or that have happened to you, 2) surround yourself with people who are optimistic and HOPEful (it's bound to rub off on you too), 3) find some inspiration - in music, a good book, in nature, searching the internet for inspirational stories, asking those you know well what inspires them... the list goes on, and 4) be courageous! Take a risk or a step you've always wanted to take.
Many of you know & love her... one of our infamous substitute teachers, Ms. Kennedy, with a FANTASTIC message about HOPE!
Flip Your 20 - HOPE (she's great, isn't she?!?!)
(disclaimer: this video is from November 2020)
1) finish this year as successfully as possible!
2) enjoy your summer vacation after a wacky year!
3) find your hope & inspiration in the people and things you love!
Think of it as surfing your own powerful and overwhelming emotions.
Riding the wave is about allowing your emotions to be with you, without acting out in ways that are ineffective or hurtful.
Just like the waves in an ocean change, so do your emotions. Like waves, your emotions might be calm and peaceful one moment and then intense or unpredictable in another moment. In times of distress, you might experience emotional hyperactivity (this is known as dysregulation) and you might tend to cope with these intense emotions in a harmful or ineffective way. This often makes the situation worse and goes against your goals and values of who you want to be.
When you become dysregulated, it's a huge challenge to manage intense emotions. You might feel harmful urges or have feelings of being overwhelmed or hopeless. This is when riding the wave comes in handy. You can learn to just observe and cope with the emotion without trying to change it. You can learn to allow the emotion to be here without acting impulsively or making the situation worse. Accepting painful emotions allows them to flow to their natural conclusion, much like a surfer goes with the flow to ride a wave to the end.
Here is a quick and wonderful meditation video that can help you ride the wave of any emotion, and find acceptance and release for that emotion.
Why use Naviance now?
The assessments are just like those Make A Playlist Of No. 1 Songs From The Last 20 Years And We'll Guess What Year You Were Born* Buzzfeed quizzes... only the results are really useful! (Not gonna lie, that personalized playlist would be a nice stress-relief tool this quarter too!)
Gain motivation for your short-term (quarter 4) goals by connecting them to your long-term (life/career) goals.
Discover your learning styles so you can tap into your natural talents this quarter.
Applying for a summer job? Naviance has a résumé tool to help you make a great first impression with employers.
Find best-fit colleges so that you can start visiting campuses this summer.
Check out the Counseling Center's Guide to Naviance Tools. We break down the resources by grade level, but you can start using the tools (or revisit them!) anytime.
*Mr. Lorentz got 2011 for the year he was born. 👶
Spring break is a time to take time for yourself and to rejuvenate! It’s a chance to step away from your regular routine to relax and refresh, both mentally and physically. Everyone gets renewed and revitalized in different ways.
While some of us might be looking forward to sitting down and reading a good book, others can’t wait to sleep in. Regardless of whether your thing is taking a walk, going for a
Gain motivation for your short-term (quarter 4) goals by connecting them to your long-term (life/career) goals.
Discover your learning styles so you can tap into your natural talents this quarter.
Applying for a summer job? Naviance has a résumé tool to help you make a great first impression with employers.
Find best-fit colleges so that you can start visiting campuses this summer. run, or organizing and redecorating your bedroom or personal space, the most important thing is that you have fun doing whatever it is you like to do.
“Spring won’t let me stay in the house any longer. I must get out and breathe the air deeply again.”
— Gustav Mahler —
This is a fun activity to do either by yourself or with someone else. Get as creative as you want or simply follow the instructions in the links below. Once you’re done, hang it outside your window and you’ll have birds flocking to your bird feeder and your very own special bird viewing area.
Make a Cookie Cutter Bird Feeder or Make a Bird Seed Wreath
Plant flowers in little pots or start growing plants, flowers or veggies from seeds in egg cartons or other containers. It won’t be long before you can transfer them outside!
10 things to do before Spring break ends, or 10 things that personally make you happy. Maybe your 10 favorite songs or books, 10 places you’d like to travel to, or some other top 10 list of whatever you want.
Explore a nature area and learn to identify birds, trees, plants and flowers. Spring is a natural time for exploring science and nature. Your library offers lots of books that can help!
There’s nothing like a little friendly competition to rev up your energy!
Put in some time getting your yard in shape. Gather the tools and materials needed for a special outdoor project you and your family can do together. Maybe a new garden area. And don’t forget to plan a post-project treat to reward everyone for their hard work!
Get nail polish, glitter and lotions from the drug store and give each other manicures, facials and make-overs.
Yes. That’s right. Take one… or even two… days that are totally unscheduled — with no expectations. Give yourself the time and space to sleep late, get creative, work on a hobby or simply relax.
“The more man meditates upon good thoughts, the better will be his world and the world at large."
— Confucius —
Some weeks seem to go by quicker than others - this one went fast for me!
With this new week brought SPRING!
The weather has been mild and the sun has been shining, which always puts an extra little pep in my step.
Hopefully you have all been able to get out and enjoy the changing season. What is your favorite part of Spring? For me it is the sunshine and warmer temps! And baseball/softball!
To persevere is to not give up, even when a part of you really wants to. Perseverance is a trait that comes naturally for some; for others, we need to really work at it.
It is important to push yourself sometimes, even when it seems like a lot. Everything that happens to you can be an opportunity to learn about yourself. When things get tough, as they sometimes do, take a breath and reach out for help. Just know that whatever it is that is happening, whatever is causing you some difficulty, it is temporary. It will pass - just hang in there, look for the life lesson and move on!! if moving on is too difficult - come to the counseling center. I guarantee one of us can help you with that.
Try to get out and enjoy the sunshine when it comes out - the sun helps, it heals!!
This month students and families had to make a decision of VLA vs. hybrid learning and for many, this was not easy. Throughout the pandemic, many of us have had a difficult time making decisions. Should I go to the grocery store with my parents or is it not worth the risk? Do I go to my friends house or visit via video chat? When I struggle with schoolwork do I try to figure it out on my own or ask for help? This is normal!
Intuition: your gut reaction when presented with a problem. This first reaction comes from a combination of things you’ve learned, experiences you’ve had, and opinions you hold.
Reasoning: rooted in data, making a decision based on facts and figures.
Take a breath: pause, and take a breath (literally). Give yourself a moment to step back and evaluate the situation.
Identify the problem: try to clearly define the decision you must make.
Brainstorm options: gather relevant information, whether this be from within or from trusted references and come up with a list of all possible options.
Review the pros and cons: imagine what it would be like to carry out each of the alternatives to the end.
Create a plan to move forward: Once you have weighed all the options, make a choice and do your best.
Self evaluate: afterwards take a moment to think about how you approached the problem and if you are happy with the result. How could you better approach this issue in the future? Was the problem resolved?
AND ALWAYS seek help from a trusted adult if you are stuck.
The weather will be wonderful, 60's!! Woohoo. We hope you will get the opportunity to get out there and enjoy.
The daylight is hanging around longer. This weekend we put our clocks forward one hour.
And finally there are signs that Spring is just around the corner. Spring is a time of change and renewal.
What have you learned about yourself this past year? How have you grown and changed.
So today Kenmore West, take at least one minute for yourself and enjoy this Wonderful Wednesday Weather, as we know it will change.
Your School Counselors, Social Workers and Psychologists
Spring is around the corner, which signals the last few months of the school year. And it's been a school year like no other, to say the least. None of us could have ever imagined how much our lives, routines, and relationships changed in the past year.
Emphasis on past... we still have a ways to go to be "back to normal" but we can't change the events of the past year, so what can we do?
When you're feeling guilty, or ashamed, or angry about past events, and you dwell on these thoughts, it can lead to an increase in these feelings, and cause anxiety and depression. It's normal to feel these things when negative events happen in our lives, but the important thing to remember is not to dwell on them.
1. Take a step back - what!?!? This is supposed to be about moving forward! Why take a step back? Take a moment to assess your situation... one final moment to look back on the past events. Recognize where you are, what got you here, what you've learned from your experiences, and what you truly want.
2. Get specific - it's hard to move forward when you're not sure why you're stuck. Complete the sentence "I am stuck because..." and then ask "what else?" Usually once we put a name to it, we can tame it and start moving forward.
3. Reconnect to your WHY - what's the big picture for you? What's important to you? Connecting with your WHY will be the fuel to keep you going. Check out this clip from Michael Jr., a comedian who reminds us why connecting to our WHY is so important: Know Your Why
4. Brainstorm your options - make lists of your choices, regardless of how "right" or "wrong" they might be. Talk to people you trust to get ideas for what you could do.
5. Take a brain break - when you find you've been thinking about stressful things or a problem too much, take a break. Do something to positively distract yourself, then come back to the issue when your mind is rested and more clear. If taking a small break isn't helping, take a bigger, longer break. Sometimes shifting your mind to something completely different (perhaps practicing gratitude for the great things happening in your life) can give you a better perspective.
6. Let go of what's not working - if you've tried the same thing over and over without a positive result, it's time to change things up. Explore new & different ideas.
7. Take ACTION - sometimes we come up with a plan, but are too afraid to put it into place. Even though those first steps can be nerve-wracking - make your move. Action creates more action; inactivity can create self-doubt and confusion.
“If we think of everything we have to do, we feel overwhelmed. If we do the one thing we need to do, we make progress.” ~ Simon Sinek (author of Start Your Why)
8. Reach out for help - we could all use help when we're stuck. Asking for help is not showing weakness. It is using your resources, which you'll have to use throughout your life. Now is the time to become more comfortable with asking for help, and accepting it. Receiving help from others can help you feel less lonely, more hopeful, and can validate your thoughts & feelings.
It's the end of February, after a long, grey winter in a very long, difficult year.
Are you feeling like you're in a funk?
Sometimes, a funk is just something we need to shake off. Our mood can be impacted by the weather, by a loss or disappointment, or by general problems, and we can take steps to feel better.
1. FOOD - your brain needs 130 grams of (healthy) carbs per day just to function! The healthier choices you make, the better fuel you are putting into your brain.
2. WATER - dehydration happens faster than you realize! And it impacts all your cognitive functions like learning, attention and mood regulation.
3. SHOWER - cold showers can help when you're feeling sad, and warm showers can help when you're feeling anxious. But feeling clean and fresh can impact your mood either way.
4. MOVE - exercise releases serotonin, our brain's mood-stabilizing chemical.
5. BREATHE - deep breathing brings new O2 to the brain, which helps boost your energy, release tension, and elevate your mood.
Sometimes, however, what we think of as "a funk" is actually a sign of something deeper that needs our attention, like depression. People who experience depression may feel worthless or hopeless. Sometimes, depression is experienced as anger or irritability. Usually, a person experiencing depression has difficulty concentrating or making decisions, and is losing interest in things they used to enjoy.
If this type of depression lasts longer than a couple weeks, doesn't go away when we take care of ourselves, and is negatively impacting our lives, it is important to seek help.
Depression is a real illness and it is treatable! Talk with a trusted adult about these feelings and make a plan to move forward with treatment. There are many avenues to treat depression, including online counseling. You are so important to us. You are worthy and deserve to feel well.
National Suicide Hotline - 800-273-8255
Take care of yourselves Ken West! Spring is just around the corner.
Shovel snow for a neighbor.
Compliments. Find opportunities to say something positive, and don’t just think it, say it!
Put your neighbor’s trash cans/recycle bins away.
Bring water, coffee, or hot chocolate to outdoor workers. Like a police officer or crossing guard, etc.
Send someone a card. Whether serious or silly, it can make someone’s day. Deliver it with your parent to a nursing home resident or even someone who’s been affected by COVID.
Call or email someone you haven’t spoken to in a while.
Bake cookies for someone. Like your postal carrier, friend, neighbor, elderly person, relative, etc.
Offer to return someone’s shopping cart to the store.
Scrape ice and snow off of someone’s car.
Let someone go in front of you. Like in a store checkout line.
Thank a soldier for their service.
Send someone you care about a text. Take a minute just to tell a friend something you appreciate about them.
Pay for the person behind you in the drive-thru.
Bring your parent their favorite drink while they are getting ready for work.
Smile. and say hi to people in your classes, the hallways or to people in the community. Use their name if you know it.
Make sure that everyone in a group conversation feels included and listened to.
Email or write to a former teacher who made a difference in your life.
Open a door for someone.
When you hear that negative voice in your head, tell yourself something positive. You deserve kindness, too!
Do you ever find yourself feeling like so many things, from the weather to the pandemic, are beyond your control, leaving you missing the life you had before things got the way they are? The truth is you have the power to increase your sense of control and feel measurably happier simply by performing a few random acts of kindness. Research has shown that doing good deeds for others actually improves YOUR mood and sense of well-being. It’s even contagious (in a good way) and could inspire still more kindness, not only at KW but in the community as well.
National Pay It Forward Day isn’t officially observed until April 30th, but even though it’s still the middle of winter here in our quiet, socially-distanced world, there’s no reason that we can’t take advantage of the benefits of doing what it encourages us to do right now… especially when they’re the kinds of things that we not only can do any time but which can actually make us feel better when we do them!
Who knows? The more of us who Pay It Forward, the better the chances are that it will come back around in the form of someone else showing kindness to you. Either way, you’re actively working to make both your community and the world better places to live. And that’s a win for everyone.
Keep it interesting by being creative and varying your acts of kindness so that it doesn’t become mundane or start to feel like a chore. What are other Pay It Forward-worthy ideas you can think of?
After this weekend, I think we are all feeling more like the dog on the left!
It was wonderful to see our hometown team, The Buffalo Bills, doing so well this year. For some of us older folks, it brought us back to the early 1990's, when our team making it to the postseason was expected. For many of you, this is the first time you have seen our team really holding its own against the rest of the league.
And it felt GREAT! Whether you are new to the Bills Mafia, or you are one of its founding members - this distraction of The Buffalo Bills has been a great reprieve from the Pandemic.
Sports are a great distraction from unpleasantries - but once the games are over, we are left with the things in our lives that cause us to feel a certain kind of way.
It is important to have balance in life, so when these unpleasantries show up, we have healthy ways of dealing with them, and not just distracting ourselves with sports, YouTube, TikTok or Netflix.
There are healthier alternatives, like reading, meditating, trying new cooking or baking recipes and exercising.
Make sure you have a good mix of distractions in your life - too much of one thing can have negative consequences! Sure, watch Cobra Kai - but not the entire season in one sitting. Pace yourself out a bit - watch a few episodes and then force yourself to do some homework or other obligations.
Mixing in the fun with the mundane is a good way of keeping yourself balanced!!
I would be remiss if I did not mention and pay tribute to Kobe Bryant, who was killed in a helicopter accident, with his daughter Gianna and 7 other people, on January 26, 2020 - just one year ago.
I am including a few articles on him in this newsletter, as well at his meditation exercise that I shared a few months ago.
Enjoy the articles - watch the video and have a great day everyone.
Some of you have been dealing with the change of returning to school in the past two weeks. And although you might feel like this is somewhat "back to normal," things are still different. Those of you who are still virtual, could be experiencing change at home, with family or friends.
We all deal with change differently... it can lead to a wide range of emotions. Here are some helpful ways to handle & cope with a change:
First, don't stress out about "stressing out." This is a common issue - we anticipate a high stress level about an upcoming change, then we're anxious about the stress we're feeling, leading to double the amount of stress. Your reaction to stress has a significant impact on your health and success than the actual stress itself. Stress can be healthy, if it is helping you to excel at something, and if you see it in a positive way.
Second, talk about what's changing for you, instead of how you're feeling about it. This might sound odd, coming from a group of mental health professionals, encouraging you not to talk about your feelings. But sometimes dwelling on negative emotions gets in the way of moving forward and accepting change. Notice the anger or frustration you might be feeling, and how it might affect your thinking during this change. Then seek out realistic advice about what to do next... TAKE ACTION!
Third, find humor in the situation. Finding a funny moment during stressful times of change can release some of your stress, as well as make someone else smile. Just be sure it's respectful... others might be going through a difficult time, so be sure you're finding the humor in your own situation, not someone else's.
Check out this video on laughter & stress:
Fourth, focus on your values instead of your fears. Remind yourself about what's important to you - family, friends, education, work, good health, music, sports, whatever it is, can help you realize that your personal identity can't be changed by a challenging situation.
Fifth, accept the past but fight for the future. Change is unavoidable, and will always happen throughout our lives. Sometimes it is within our control, and other times, it is not. But we are always free to decide how we respond to it.
Lastly, except more possible change. Sometimes one change can lead to others. Be aware and prepare yourself that even though you've accepted the initial change, others may be around the corner.
Save or print the image below and post it somewhere as a reminder:
Welcome back from break, Kenmore West!
Many of you are starting back in the building this week, and many are continuing virtual learning. For most staff and students, this is a big adjustment from the fall.
This week the Counseling Center is encouraging you to ask yourself: How Can I Help?
Helping your community is one of the best ways to feel more connected. There are endless ways to help, but here a few we expect to pop up a lot these next few weeks:
Virtual Learners, how can you help?
Be patient as your teachers navigate teaching students in their room and online at the same time. (We've been preparing all year, but it will still be a challenge navigating multiple screens, microphones, cameras, people, cleaning, etc.)
Ask questions, and help answer others' questions.
If you're confused about something, you're probably not the only one!
If your teacher hasn't seen a question yet in the chat, you can answer and help others avoid frustration.
Close other tabs, keep your phone and games out of reach. This helps you learn and also helps the teacher avoid having to repeat directions.
Cohort A/B Learners, how can you help?
Offer your teacher help with technology. For example, can you present and click through the Slides on one device so your teacher can see the Virtual Learners on another?
Welcome new students and 8th graders to Kenmore West, and offer directions if they're looking lost.
Engage the Virtual Learners! You remember how hard it was to pay attention from home, so do your best to keep them in the classroom conversation.
PS—now is the time to help yourself as well. Check your To-do list in Google Classroom and get caught up on missing assignments. The end of Quarter 2 is going to be here faster than you think!
May the magic of the holiday
season fill both your home
and your heart with peace and
joy and bring you hope, laughter
and happiness. We’re looking
forward to seeing you all again
soon! Take care of yourselves
and stay safe.
We are one week away from our Holiday break. As of this Friday, we are halfway through the 2nd quarter.
If you have been putting off catching up on some work, this is a good time to plan on getting some of it done.
Pace yourself out - reach out to teachers for help and guidance.
Remember - we all want you to be successful, just let us know how we can help. We know and understand that your mental health is just as important as any academics.
Make sure you are nurturing that as well! If you are not sure how to do that, please reach out to your counselor or social worker - that is our area of expertise!
Take a few minutes to relax with this video.
It is 8 hours of snow falling - no need to watch it for that long, but take a few deep breaths, focus on the scene in front of you and let the stress of your day go. Try it for 2 minutes or 5 minutes... but definitely give it a try!
Hanukkah. Kwanzaa. Christmas. New Years.
These are the times families normally gather to exchange gifts and catch up with one another.
How are you all doing with the fact that things will look and feel a bit different this year?
Are you coming up with some new traditions?
Have you discussed the changes as a family?
This is as good a time as any to have some of those honest conversations.
We want you all to stay safe and healthy and we know that means not visiting with anyone outside of your immediate family.
Short-Term Sacrifice for Long-Term Gain.
Postpone your extended family gatherings for right now with the expectation that you will celebrate in the Spring.
I hope everyone had a Nice Thanksgiving, and took Mr. Lorentz's advice to Take A Break!
Speaking of breaks, we all know this school year is challenging—when home is school and school is home, it can all start to feel like one big blah!
Remember, when we're in school, we get up and move between every period: a quick walk, a run up or down the stairs, even just standing up to stretch lets the brain take a back seat to the body for a moment.
Research shows there are biological reasons why this is important for learning and concentration: movement increases blood and oxygen flow to the brain, which in turn signals to the brain to release our feel-good neurochemicals (like dopamine & serotonin).
I HIGHLY recommend making it a priority to GET UP, away from your screen, and MOVE your body between each class period.
Here's a fun and quick video to guide you:
Remember, only a few weeks until our next break! Make them count so you're in good shape to finish up Q2 when we come back after Christmas break!
And reach out to your Counselor, Social Worker, or Psychologist when you need to. We are here for you!
The more time you take to disconnect from all screens this break, the more reenergized and ready you'll be to succeed the rest of Quarter 2.
PS — of course, we can't write Take a Break! without getting this stuck stuck in our heads.
(If it gets stuck in yours, let it be a reminder: even Alexander Hamilton would have been better off if he'd taken a break!)
Do you feel like you’re experiencing COVID-19 fatigue? If so, read on and find out what a little gratitude can do to help.
We're definitely living in unusual and uncertain times. If you combine a pandemic with any other personal, family, or financial challenges you might be dealing with, it's perfectly understandable why it may be difficult to think of reasons to be grateful—but we should still try. Even during our darkest times, gratitude can lift our spirits, comfort us, and help keep us grounded.
As we approach Thanksgiving, it’s the perfect moment to stop, reflect and remember that expressing gratitude is not only an emotionally healthy thing to do, it also offers numerous measurable physical benefits.
Research has shown, for example, that experiencing gratitude actually increases the amount of Dopamine — the human brain’s “feel good” neuro-transmitter. Gratitude-stimulated dopamine secretions have also been found to fight depression, elevate optimism and decrease the frequency of physical ailments. And who wouldn't be grateful for that?
Reduces depression
Strengthens resiliency
Lessens chronic pain
Increases self-esteem
Improves sleep
Increases energy
Reduces feelings of jealousy
Retains more positive experiences
Makes you more likely to help others
Each day, think of 3 things you're grateful for: Nature, shelter, people or community. Comforts such as a warm bed or a delicious meal.
Start a gratitude journal: Even if it’s simply a list, make a commitment to adding to it every day, because doing so helps raise our awareness of the many different things we have to be grateful for on a daily basis.
Practice gratitude rituals: For example, pausing in gratitude before eating.
When you experience times that you feel filled with gratitude, take these moments in and truly savor them. These are the times you say "This is truly amazing" or "Wow, how great was that?" At that point, pause... and let the feeling of true gratitude that you're experiencing in that moment really sink in.
Show your appreciation to someone for something nice they did for you. You can do this either verbally or by writing them a note or a letter.
Express gratitude by an act of kindness. This can be a returned favor, an act of kindness or thoughtfulness or a "pay it forward" situation.
Tell the people in your life how you feel and what they mean to you. It doesn't have to be mushy, but seize the moment. For example, "Mom, that was a great meal."
Sometimes we all need to shake things up a little. And a great way to do this is by creating new family traditions during the holidays. One idea is to start building gratitude right into your Thanksgiving celebration.
For example, you can give everyone a piece of paper and have them write down as many things as they can think of that they're grateful for. You can then hang these like ornaments on a “gratitude tree" or turn them into tail feathers that you attach to a turkey like the one shown below.
Or perhaps you’d rather verbalize it, which you can do by going around the table giving everyone a turn to share what they’re thankful for.
Because of the pandemic, of course, Thanksgiving may be different this year, with fewer families gathering everyone together to celebrate as they traditionally would. But that could still give you the opportunity to create another new tradition: the family Thanksgiving Zoom call!
Just remember to appreciate having the opportunity to celebrate Thanksgiving — whatever form that celebration takes, and keep looking ahead with hope to the better days that lie ahead for all of us. Happy holidays!
The first quarter is coming to a close tomorrow (11/13).
Attend all of your classes each day, for the entire period.
Keep your work environment less distracting during class and work times as much as possible (phone out of sight and reach, TV off, in a quiet space without much going on around you, seated with a work surface in front of you).
Complete and turn in assignments the day they are assigned to you (or soon after if it is a long-term assignment).
Wake up at the normal school time on Wednesday asynchronous days and complete your work for each period during your assigned class time.
Use extended learning time (from 2:30 - 3:05) to meet with your teachers and the AAC for help and guidance.
If you are not sure how to attend the AAC virtually for extra help, please email klarratta@ktufsd.org
How have you all been managing your stress these last few weeks?
The past few Counselor Connection's have done a great job of offering suggestions on how to manage your stress - limit distractions - practice resilience! Remember to reach out to your school counselor, social worker or psychologist, if you need anything.
Kobe Bryant was an amazing Basketball player for the Los Angeles Lakers, who was incredibly talented physically, but as he got older and wiser, he began exploring the importance of BALANCE in life. Check it out:
We hope you all enjoyed your day off yesterday - let's take a minute to discuss why we had off.
The military consists of 7 branches: Army, Navy, Air Force, Marine Corps, Coast Guard, National Guard and the newly established Space Force.
In the USA, Veterans Day annually falls on November 11. This day is the anniversary of the signing of the armistice, which ended the World War I hostilities between the Allied nations and Germany in 1918. Veterans are thanked for their services to the United States on Veterans Day.
If you have a Veteran in your family or amongst your friends, make sure to thank them for their service! Without them our lives would be very different than it is right now.
Have a great week everyone.
Please be careful as you go out - continue to wear your mask, social distance and wash those hands.
Take care and reach out if you need anything!!
With the first quarter coming to a close next Friday, November 13, MOTIVATION is the name of the game to finish these last two weeks of the quarter strong!
If you need a boost of motivation, take a look at this clip from Motivation2Study: Push Yourself
Is procrastination your main way of dealing with things that need to get done? Listen to this guy... he'll get you moving! End Procrastination
Important Steps to Stay Motivated:
1. Use positive self-talk - recognize when you're talking down to yourself and flip it by thinking of your strengths.
2. Focus on one goal - when we have too many goals, we get overwhelmed quickly.
3. Find a positive & MOTIVATED role model to talk & spend time with.
4. Get up, get out, and do something fun - this one can be tough during a pandemic, but something as simple as taking a walk and getting fresh air can improve your energy level.
5. Watch or read something inspiring.
6. Write yourself an encouraging & positive letter - what would you say to a friend who was struggling with motivation?
7. Ask for help - admitting you need help can be tough, but we all need help from others at various times in our life.
Many of you might know or remember Ms. Kennedy, a frequent substitute in our building. Check out her YouTube channel Flip Your 20 and Mondays with Molly for a lot of inspiring stuff. But here's a great one on MOTIVATION & MOMENTUM - Something is Better than Nothing
Stay well Kenmore West!
We just want to take a moment to tell you how PROUD we are of you all for showing such RESILIENCE during this time period like no other.
We all face stress, adversity, and even trauma in life, and these situations can alter the course of our lives. But it is your resiliency that can help you emerge even stronger than ever from these difficult times -- you can grow, become more confident in yourself, and find new ways to solve problems.
Building your resiliency skills is a lot like building your muscles - it takes thoughtfulness and action. Here are some core ways to build up your resilience:
Build Your Connections
Prioritize the positive relationships in your life and reach out a little more often to the people you trust the most.
Genuinely connect with people you trust - tell them a little bit about what you're feeling and thinking.
Foster Wellness
Take care of your body -- stress is as much physical as it is emotional. Make nutritional food choices, drink lots of water, set a sleep routine that you can stick to, and exercise!
Practice Mindfulness -- journaling, yoga, deep breathing, meditation...all these practices allow the thinking mind to take a break.
Find Purpose
Help Others -- this is perhaps one of the most important things we can do to build our resilience.
Maybe it's as simple as taking a daily chore off the plate of your adult (can you help lighten the load by doing the dishes? cleaning up for a few minutes every day? taking the dog for a walk?).
Maybe it's thinking about a need in your community and what you can do to help meet that need.
Embrace Healthy Thoughts
Accept change -- change is a constant part of life and being able to roll with it helps you accept circumstances out of your control.
Keep things in perspective -- how you think plays a part in how you feel, so work toward "catching" those negative thoughts and looking at how you can re-frame them (i.e. "this is never going to end" can be changed to "this is hard right now, but we'll find a way to adjust while it's happening").
Maintain a hopeful outlook. It can be hard to think positive thoughts when things aren't going your way. Try visualizing what you want, and notice the little ways you've already adjusted.
Remember that you can easily make an appointment to see your School Counselor, Social Worker, or School Psychologist.
If you are in the building: simply scan the QR code in the Counselor Connection email or posted in front of our doors! If you have a personal crisis, need immediate help, or are unable to scan the QR code, you can still come to the office in person.
If you are at home: simply email your school counselor or call 874-8401 x21521
We know it's getting colder out, but don't let that stop you from getting outside, especially after being behind a screen all day.
According to Harvard Medical School spending time outside has major benefits:
1. Your vitamin D levels will go up (which helps regulate your mood and ward off depression.)
2. You'll get more exercise.
3. You'll be happier (light tends to relax and cheer people up.)
4. Your concentration will improve (ADHD studies have suggested outdoor exercise, like a walk through a park, has positive effects on the condition. The more nature the better the outcomes.)
Picnics. Pack food from home or grab takeout from your favorite restaurant or food truck and take it to enjoy at your favorite public park.
Walk in nature. Not only will it get you out of the house, but if you choose your destination wisely, it can seriously de-stress you too. In a 2020 study published in Environment and Behavior, people experiencing chronic life stress who spent 40 minutes walking outside in nature experienced greater decreases in the stress hormone cortisol than those who walked either indoors on a treadmill or who watched nature programming on TV for the same amount of time. They also felt their mood improve more afterward too.
Gathering with friends. Skip the hugs and handshakes. Plan activities that don't require close contact, such as sidewalk chalk or frisbee. Bring hand sanitizer and a mask. Remember that just getting together for a chat at a safe distance can offer a valuable opportunity to be with people you care about — and boost your mood at the same time.
Lace up for a run. As long as you’re able to social distance, running is a good choice if you want to get out of the house and get in a cardio workout at the same time. Just make sure you are wearing visible clothing, and maintain social distance or wear a mask.
Drive-in movies. It's something many people can enjoy together with plenty of physical distance.
Explore WNY. We have plenty of nature as well as historical sites to visit all year round. Since it’s fall, check out some corn mazes, go apple picking, or visit a pumpkin patch.
Dance in the rain. You can’t avoid rain in October in Buffalo... so blast some Grande & Gaga and embrace it!
If nothing else, spend your 10 minute class breaks on your front stoop breathing in some fresh air and soaking up some sky.
Suggestions adapted from Mayo Clinic and Self.com.
Except that Gaga one.
Good Morning, Westies!
Need to meet with a counselor? Check your Counselor Connection email for:
The QR code to schedule in-person appointments with your counselor when you return to school. (As always, if you are in the building and have a personal crisis, need immediate help, or are unable to scan the QR code, you can still come to the office.)
The Google Meet link for Open Office Hours. Every week, two counselors will be online and available for any students who want to drop in virtually. The first Open Office Hours will be Tuesday, October 20th at 2:30-3:30 on Google Meet.
IGNORING DISTRACTIONS TO GET BETTER FOCUS
We’ve been hearing a lot from students during this year’s virtual learning about how much harder it is to stay focused and easier to get distracted when studying at home rather than in school. So we thought we’d share the following strategies for resisting distractions:
Make your learning space a phone-free zone. Leave your phone in the other room and limit yourself to checking it only at scheduled times, like during your lunch break.
Make sure that your designated work space is used exclusively for virtual learning, keeping it free of distractions such as video games, TV, pets, siblings and conversations.
Be prepared by having everything you need to study — like your books, agenda book, pens, paper, etc. — within easy reach.
Take sensory breaks between class periods to give your mind time to rest. It may also be a good idea to set a timer to help you keep track of your time and not be late for class. Some possible sensory break activities include:
Having a cool drink or hot tea
Doing 20 jumping jacks
Running around the house
Getting 5 minutes of fresh air
Dancing
Listening to music
Vacuuming
It’ll take some time and work to fully develop your attention-focusing skills. But every time that you successfully resist an unproductive distraction, you're reinforcing an invaluable strength!
Here’s a brief video explaining how you can train yourself to be less distracted:
"The more man meditates upon good thoughts,
the better will be his world and the world at large."
— Confucius —
Hello Kenmore West Blue Devils!!
We wanted to give everyone a little time to adjust to virtual learning before starting up our COUNSELOR CONNECTION once again. One change--we will be sending out the newsletter once a week on WEDNESDAYS (not daily.)
Today is a reminder that if you have lingering questions regarding your school schedule or you feel like you simply need someone to talk to, please know that we are all here, ready and able to help as needed--find your school counselor/social worker/psychologist in the Counseling Center Directory.
WEEKLY RELAXATION SUGGESTION:
If you feel the need to relax a bit this week, try this Forest Walk - Visualization. Visualization is not for everyone - but because there are sounds along with it, I find myself playing it while I am in my office working. I do feel a sense of calm when it is on.
ONE LAST THING:
We will be hosting an open Google Meet Counseling Hour, starting in very near future! Our plan is to host it from 2:30-3:30 once a week. Keep a lookout for more information!!
Have a GREAT week everyone!
-Ms. Brown, School Social Worker
CLICK HERE for the Student Digital Toolkit with resources that might be helpful to you, such as the Daily Bell Schedule and the Monthly Day Count.
You'll also find information on:
LOGGING IN
SCHEDULE
CLASS MATERIALS & TECH SUPPORT
LUNCH INFORMATION
CONTACTING STAFF
CLUBS & ACTIVITIES
WORKING PAPERS
MENTAL HEALTH RESOURCES
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-The Counseling Center
We hope you were able to have a relaxing & fun summer. We understand this will be quite a unique school year, and we wanted to remind you that the Counseling Center staff are here to help along the way. Starting soon, we'll be sending weekly emails to all of you, with our Counselor Connection information and support. This info will also be posted on the KW website.
First, we have counselor changes to let you know about. Mr. Panepinto has moved to a different position in our district, so we had to adjust our counselor caseloads.
8th grade:
Last names A - Li: Mrs. Sullivan
Last names Lo - Z: To Be Announced
Grades 9 - 12:
Last names A - Cr: Mr. Gourlay
Last names Cu - Gre: Mrs. Sedita
Last names Gri - L: Mrs. Serio
Last names M - Rod: Mr. Lorentz
Last names Roj - Z: Mrs. Handley
All:
Social worker: Mrs. Brown
School psychologists: Ms. Petrozzi & Mrs. Polly
Second, during the first week of school there are a variety of schedule changes for many reasons. Please check your schedule every day to be sure it's the same.
Lastly, the deadline for schedule changes is this Friday, September 11. Please email your counselor by Friday about any changes.
Again, welcome back and we hope you have a great first week!
~ The Kenmore West Counseling Center Staff
Final Issue for the 2019-2020 school year!
School's out for SUMMER!!
Congratulations everyone - You did it.
You made it through a difficult school year.
It was not easy, it was certainly different, but you prevailed.
Now - if things didn't go as you had planned and you end up coming up short on a class and your grade is not passing, please contact your school counselor as soon as possible to make arrangements for summer school. Summer school will be remote, so you will need to make it work from home again, but it will be worth it when you do not need to worry about doubling up on classes next school year. Short term sacrifice for long term gain!
If you made it through this school year and all of your grades are passing - Congratulations! Enjoy your summer, and we will see you in the fall.
Below are some resources if you need some support over the summer.
Remember that your school counselors have very limited work days over the summer, but there are community services available 24/7.
Mrs. Betty Sullivan
8th grade
A-J
bsullivan@ktufsd.org
Mr. Joseph Lorentz
8th grade
K-Z
jlorentz@ktufsd.org
Mr. Matt Gourlay
grades 9-12
A-De
mgourlay@ktufsd.org
Mrs. Kim Sedita
grades 9-12
Di-Hr
ksedita@ktufsd.org
Mrs. Tracy Serio
grades 9-12
Hu-Mol
tserio@ktufsd.org
Mr. Mike Panepinto
grades 9-12
Mom-Sci
mpanepinto@ktufsd.org
Mrs. Amy Handley
grades 9-12
Scr-Z
ahandley@ktufsd.org
Spectrum Cares at 882-4357 (18 years and under)
Crisis Services at 834-3131 (18 years and older)
If you are having an immediate emergency please call 911.
If you need support but don't want to make a call, you can send a text instead to...
Crisis Text Line : Text Home to 741741
I hope you all have a wonderful summer. Have fun and make some amazing memories!
Remember to reach out if you need anything!
Good Tuesday morning Blue Devils.
I hope you are all well and enjoying this beautiful weather we are having. Try to get out and enjoy some sunshine today, but wear your sunscreen - no one wants to get a sunburn two days before summer vacation begins.
I am not going to say much today, but wanted to share a visual below that came across my computer one day last week. There has been much discussion lately about race and racism - equal rights, equity, and justice.
As we try to educate ourselves and see where we stand on such issues, I want to make sure we all understand the differences between them.
I hope this newsletter finds you doing well - but if for some reason you are not, please do not be afraid to reach out to anyone from the counseling center for guidance or help with school related concerns, world related concerns or anything in-between.
These next few emails will be our last of the year, because ready or not - here comes the last day of school.
This has been one crazy school year. No one would have expected things to play out the way they did, but that is how life goes sometimes. Life is impossible to predict!
Pandemic - who knew? Racial Uprisings running world wide, that one has been coming for centuries now - but I am sure that no one expected it to come to a head during a Pandemic in the year 2020.
I am sure that the death of George Floyd and the subsequent protests have affected many of you in various ways.
Emotions all over the place...feeling angry, sad, furious with a little hope mixed in that maybe we are on the path to change; once and for all. I am an optimist so I am always looking for the good - the peaceful feel of the protests the past few days does lead me to have hope in my heart.
We have a few short days of school left - please reach out to me if you have questions or concerns regarding anything that may be on your head or in your heart. I hope to hear from some of you.
In the meantime I hope you enjoy this beautiful, sunny Monday.
For our last Counselor Connection of Mental Health Awareness Month, below are statements from famous "friends of mental health awareness" who opened up about how they take care of their mental health.
Even if their lives look perfect on the outside, these statements are a reminder that everyone struggles on the inside.
All of them needed to get help or to change their lifestyle in order to cope. If you are struggling with your mental health, reach out to a trusted adult today.
Ariana Grande Preached the Power of Therapy
When a fan jokingly asked on Twitter who Grande’s therapist was and if they were taking new patients, she tweeted back, writing, “this is funny as **** but in all honesty therapy has saved my life so many times. If you’re afraid to ask for help, don’t be. u don’t have to be in constant pain & u can process trauma. i’ve got a lot of work to do but it’s a start to even be aware that it’s possible.”
Justin Bieber Spoke Up About Depression and Feeling Weighed Down by Expectations
Justin canceled all fan meet-and-greets on his Purpose World Tour because they were too much to handle.
“I always leave feeling mentally and emotionally exhausted to the point of depression,” he wrote. “The pressure of meeting people’s expectations of what I’m supposed to be is so much for me to handle and a lot on my shoulders.”
It makes total sense that Justin needs a break. Depression isn’t just a mental disorder, but can cause physical symptoms like pain, fatigue, and appetite changes.
In 2015, Justin said that he gets depressed “all the time,” because he feels isolated.
Demi Lovato Benefited from a Diagnosis
"When you don’t know what’s happening, why you’re feeling certain ways, and you don’t have the answers yet, people tend to self-medicate, which is exactly what I did," Demi said. Demi was also diagnosed with addiction, bulimia, and cutting. After those diagnoses, though scary at first, she was able to focus on gaining control and coping.
"Now I know that when I focus on my treatment plan with my team and my support system, I’m able to not only maintain a healthy mind, but I’m able to maintain my sobriety,” she said.
Halsey Discussed Her Bipolar Disorder
Halsey got really personal about her mental health, sharing her bipolar disorder diagnosis and the effect it has on her career. The singer, who was diagnosed with bipolar at age 17, shared that she was hospitalized after a suicide attempt but has learned to find balance. “I don’t manage my mental illness to keep up with my lifestyle; I manage my lifestyle to keep up with my mental illness,” she said.
Emma Stone Described Her First Anxiety Attack
Emma Stone has always been open about her anxiety, but for those who’ve never experienced a panic attack, it can be hard to imagine what it feels like.
"Before I went into second grade, I had my first panic attack," she said. "It was really, really terrifying and overwhelming; I was over at a friend’s house and all of a sudden I was absolutely convinced the house was on fire and it was going to burn down. I was just sitting in her bedroom, and obviously the house wasn’t on fire—but there was nothing in me that didn’t think we weren’t going to die."
Camila Cabello Shared how She Copes With Her OCD
"OCD is weird," the singer shared. “If I get really stressed thinking about something, I'll start to have the same thought over and over again, and no matter how many times I get to the resolution, I feel like something bad is about to happen if I don't keep thinking about it,” she says.
For a long time, Cabello didn’t know what caused the obsessive thoughts, but receiving a diagnosis made it easier for her to deal. “It made me feel so much better. I feel so much more in control of it now,” she said. “To the point where I'm just like, 'Aha! OK, this is just my OCD.' I'll ask my mom a question for the fourth time, and she'll be like, 'That's OCD. You've got to let it go.'"
Angel Haze Opened Up About Their Depression
Rapper Angel Haze wrote that they lived with an eating disorder as a teen. They also said that year they battled unnamed mental health struggles. Through therapy, though, Angel said they were able to feel much better.
“Teenage depression is becoming an epidemic. So many fans have written to me about self-harming and anorexia,” they said. “Read the Twitters, read the Tumblrs, see the messed up thoughts that go on in this generation.”
In their column, Angel urged readers to not be afraid to ask for help.
“I haven’t starved myself for years now, and although I have ups and downs, it’s not as bad as it was,” Angel wrote. “I didn’t get better because I’m famous, I got better because I got help and started to learn how to be happy. I just want others to do the same.”
Sources: Teen Vogue + Glamour
Today, take care of your mind and body with this Yoga for Teens.
Find a quiet place and use a towel or blanket if you do not have a yoga mat.
We've heard from a lot of students that you completed a Google Classroom assignment but never got credit.
Go through your Google Classroom To-do list and check that you clicked SUBMIT on all of the past assignments you completed. Your teachers will not see your work or grade it until you click submit.
Or, if you did not complete those assignments, it's not too late! All teachers are now accepting late work.
*To find your To-do list:
Go to Google Classroom
Click the three bard in the top left corner
Click To-do
Open each assignment that is past-due and see if you completed it
Click submit when it is complete
Funny Is a State of Mind
When we’re stressed, we often stop seeing the humor in things and can sometimes nearly forget how to laugh. And that’s unfortunate, because keeping a sense of humor has been proven to be one of the best antidotes there is for anxiety and depression! So if you start feeling down, perhaps you should try calling a friend or relative you can always count on to make you laugh.
You might also consider watching a funny movie or a favorite comedian's performance on YouTube. Or maybe you simply decide to look at life through a different lens and make today fun! But however you choose to hang on to your sense of humor, you’ll be amazed how much better you’ll feel if you just find the funny that’s up there in your head and let it out!
And to hopefully make Friday a little funnier right now (as well as offer a nostalgic recollection of how things were “way back” at the beginning of all this COVID-19 stay-at-home strangeness), below is a link to a Youtube video that anyone who’s ever participated in a Zoom meeting with someone who has absolutely no idea how Zoom works is sure to find hysterical! (Unless, of course, they’re talking about you.) Either way, enjoy!
Helping Mom with a Zoom Meeting
Dig Up Some Holiday Fun
And whatever you end up doing over the up-coming holiday weekend… whether it’s helping around the house with chores like cutting the grass or spending quality time with your family or even your faithful (and possibly grass-stained) family pet, have fun!
But do try to keep in mind the real reason we observe Memorial Day and take a moment to think about and be grateful for the sacrifices those who defend our country make to ensure that we have the many freedoms we’re so fortunate to enjoy.
If you’re like many families during the time of COVID-19, you probably aren't used to so much “together time!” Just like a little too much of anything, being unable to go to school, work, etc., when you’d normally have more separate “you” time can place extra stress and strain on any relationship.
Instead, why not use this potentially difficult time as an opportunity to strengthen your relationships with your parents and/or siblings? You might have to do a little convincing with them at first, but doing fun things together is a great way to make new memories and deepen your family connections! And as your fun times are growing, so too will your opportunities to open up and have more meaningful conversations with those you love!
There are lots of things that you can do as a family. This is your time to get creative and step out of your comfort zone! The following list can help you get started… maybe even tonight or this weekend!
• Backyard camping
• Family photoshoot
• Looking at old family albums and hearing stories of your family’s history
• Conducting a family interview
• Watching old family videos
• Stargazing
• Creative night/crafts
• Family Book Club
• Dance party
• Family nature walk
• Playing charades
• Play card games
• Assembling a time capsule
• Bike riding
• Board game night
• Creating a family bucket list
• Planning a family trip for when travel is safe again
• Starting a new family tradition
• Going on a scenic drive
• Family video game night
How many of us have had times when we felt like we were about to lose it, but didn’t know how to stop it from happening? Wouldn’t it be nice to have some strategic tools that could help you more effectively handle situations in which you’re being triggered by giving you time to calm down before you react? You can. They’re called Meta-Moments.
"The Meta-Moment is a tool that helps us press the pause button between a challenging feeling and our first impulse. The Meta-Moment helps you prolong the space in time between when you are triggered and when you respond.”
- Psychologist Robin Stern
Yale Center for Emotional Intelligence
Here is a great brief video explaining Meta-Moments further.
Some Meta-Moment Strategies:
1. Reframing: Change the way you think about the situation
2. Self Talk: Tell yourself something that calms you down
3. Distraction: Focus on a different aspect of the situation
4. Acceptance: Allow yourself to experience the negative emotions
5. Breathing: Take a few deep breaths
6. Visualization: Think of something that brings you joy
7. Modify the Situation: Take a step back; leave the room
Which Meta-Moment strategy do you think this dog's owner used?
With the extra time you currently have, make sure you spend some of it nurturing yourself. Back when you were little, your mom or dad or grandma may have made you something special to eat when you were sick. Remember how extra good it tasted? And even though it might’ve only been a simple bowl of chicken noodle soup, because of all the love that went into it, it made you feel as good as it tasted!
Well, that same thing happens when you take care of yourself. That’s because doing things you enjoy is good for your mental health, which in turn helps make it easier for you to cope with stressful situations. So no matter how big or small the tasks you face may be, be sure to make time to do at least one thing each day that brings you joy. You deserve it, and you’ll be better for it.
We’re getting closer to the end of school and today is the perfect day to regroup and make a list of everything you still need to do for your classes.
If you’re still not sure about an assignment, you can easily reach out to your teacher by email this morning.
It feels great to check things off your list!
Something else worth investing time in is developing personal goals that you can work on over the summer. It’s been proven that people who write their goals down are far more likely to achieve them than those who only think about them.
We did it! We made it through another week of quarantine. Great job everyone!
We covered a lot of important topics this week - we talked about:
Quarantine Fatigue (it's real)
Self Talk (stay positive)
Mindset (stay in the moment)
Procrastination/Anticipation (you got this).
As for today's message, just know that you are not alone—ever.
Maybe you cannot see the people you care about every day, but they are a text, phone call, email, zoom call, FaceTime, or letter away.
Reach out to your friends and family, your teachers, administrators, counselors / social workers / school psychologists any time.
We are a little distance away, but we are here and we want to help any way you need.
Take care of yourselves. We will be in touch next week.
Have a great weekend everyone!
How is everyone doing today?
I still look forward to the weekend, even though we are limited in what we can do and I rarely leave my house!
Did you know that the opposite of the word Procrastination is Anticipation?
I did not know that—but there it is. I know procrastination is a struggle for so many people, me included!
For today's message I am hoping everyone can anticipate something: our school year is coming to an end.
We have about 5 weeks left. Don't freak out—that is a good amount of time, if you pace yourself and do a little work every day. However, if you have been waiting for the right time to begin—the time has come!
Make a plan: focus on a different subject every day, or do some of each subject every day. Do what works best for you.
Today is a great day to start, even if the motivation is still lacking. You can do this!!
If you have not done so yet, email your teachers. Let them know you are alive and working on catching up. They will be glad to hear from you. Trust me on that!
For those of you who have been keeping up with your work and with your teachers, awesome. KEEP IT UP!
For the rest of us: LET'S GO, BUFFALO!!!
*If the procrastination struggle has been REAL—please contact your counselor, we can help!*
I hope you are being more mindful of your Self Talk!
It is not always easy to be kind to yourself, but it is SO IMPORTANT!
The key is awareness and then counter the negative with a positive!
Let your school counselor or social worker know if you need any extra help with this.
For today's topic - let's talk about Mindset, because it is SO important.
Many of us are frustrated, we want things to go back to some sort of 'normal'.
We think about the past, which we can not control or change. We focus on the future, which is not here yet. Having goals is GOOD, but focusing too much on tomorrow can be detrimental. Goals keep us moving in a forward motion, but let's not get lost in a future that is not determined yet! Your choices today determine your future, remember that.
Having a positive mindset means that we are living in the present.
We are focusing on the here and now, which we have some control over.
Feel tired?
Get extra sleep and try to get some fresh air.
Feeling like you have fallen behind in school work?
Set aside time today to check a few assignments off of your to-do list.
Tired of getting out of breath every time you walk upstairs?
Start being more active and getting a little cardio in every day.
I said it before—every day is a RESET. An opportunity to do better. Embrace that and simply do your best!
Today's topic will be:
Self Talk!
Self talk is the dialogue that is going on inside of your head - all of the time.
Your self talk can be positive:
"I am awesome"
"I look really good today"
"I know I did great on my test"
It can also be negative, where you find yourself saying things like:
"I am so stupid"
"I look awful in this picture!"
"I am fat, ugly and have no friends"
I feel like most people have a battle between good and bad going on inside of their head most days.
My hope for all of you today is that you really become aware of those negative messages you are giving yourself and STOP. The truth is, you all need to be as kind to yourselves as you are to your friends.
For the next few days, really tune into the messages you are giving yourself. If you say something negative, counter it with a positive. With some practice, my hope is that you all begin hearing a lot more positive messages in your head and a lot less negative!!
This puppy perfectly describes how I am feeling today... and many days during this period of social distancing.
There is something called Quarantine Fatigue, which does point out that people, by in large, are feeling more tired than usual these past few months.
In the 716 this CRAZY WEATHER is not helping, but rest assured this feeling of being tired more than usual is not uncommon. Experts suggest trying to have some sort of a normal sleep pattern. They encourage getting outside for some fresh air and sunshine daily. It helps.
Breaking the monotony of your day is also a suggestion:
read a book
call a friend
try a new recipe
do some sort of exercise
Give it a try, it might help you to feel less tired!
What will you do to switch things up this week up? I think I may try a new recipe... a little extra exercise would not me hurt either!
Here's Animal Being Mindful.
As this week comes to an end, we hope you have had the opportunity to find time for yourself every day; it is very important for your mental health. We would like you to take a look at this video and ask yourself: Do You Want to have this Super Power?
So what do you think? Do you want to be more present, not having regret for the past or worry about the future? Do you want to respond to situations more from a place of calm than to just react?
There is scientific research that supports how important taking that (deep) breath every day, multiple times during the day works.
To think, just the simple practice of being mindful could change how you look at life. Below is a video that shows why mindfulness and mediation are so important.
As with Animal maybe this is something you aren't ready for; it's uncomfortable. We encourage you to find whatever it is that gives you calm in your life. Not just for these current circumstances but beyond. If you want more information or links on Mindfulness and Meditation please let your school counselor know.
Let's Try Two Minutes of Mindfulness.
What is STRESSED spell backwards?
DESSERTS!!!
Whenever you feel stressed it is important to try and find the "sweetness" of life in the midst of it. Make it your ally: recognize and identify the stress, accept it, and use it to your benefit.
Maybe you have noticed during this time of quarantine the increased consumption of desserts, candy, cookies, etc.? Although "emotional eating" is not uncommon (most of us may have done it) we want to make sure it's not the only coping strategy. Having other coping strategies, as shared in past Counselor Connections is just as important.
So absolutely enjoy those treats, it gives you pleasure, just remember moderation is key!
First and foremost take a moment for yourself: Breathing Break
Now a quick word on Empathy.
Why Empathy, you ask? Empathy allows us to understand what someone might be feeling, even allowing us to get outside ourselves when we are having a "cloudy" day and reach out to another who may need our support. It has been shown when we do something for others—especially those random acts of kindness—it helps that person and also has a positive impact on our mental health.
We hope you have been keeping up on Some Good News. This show has the potential to lift the "clouds" you might find currently in your life. It shows how kindness—even the simplest forms—give the recipient and the giver joy.
Are you Willing on this Wednesday to be kind to yourself and show empathy and kindness to another?
Time for another Mindful Moment.
We hope that you were able to notice something or someone who gives meaning to your life.
Today the sun made an appearance. It is amazing how the sun can change our mood. However is it really the sun, or how we perceive the sun? Can we change our perception of the sun, or for that matter the clouds? Let's see in this short video The Blue Sky.
Now take a moment to think about the "cloud(s)" in your life; safe to say that social isolation could be a cloud for many of us.
Now on this Take Charge Tuesday what are you/we doing or have you/we done to cope with the clouds in our lives?
Take Care Kenmore West - We've Got This!
First, let's take a Mindful Minute
Now, take a moment to think about something or someone that gives meaning to your life. Now, do this every day. This week you will have the opportunity to learn about and practice some mindfulness strategies. The image today is a review of some of the topics Counselor Connection has shared with you these past few weeks.
May is Mental Health Awareness Month. This entire month we will be focusing on ways to improve our mental health, just as we would our physical health. If you have some things that work for you email your school counselor to tell what it is you do to maintain good mental health, or how you cope if you have a mental illness. We will compile and share with your fellow Westies (no names will be used).
May is Mental Health Awareness Month.
Can you think of any friends or family who might be having a hard time with their mental health right now?
Today, send someone a message to check in:
"I'm here for you. How are you doing?"
You can also provide the resources below if you think somebody might be in crisis.
Spectrum Cares at 882-4357 (18 years and under)
Crisis Services at 834-3131 (18 years and older)
If you are having an immediate emergency please call 911.
If you need support but don't want to make a call, you can send a text instead to...
Crisis Text Line : Text Home to 741741
This Thoughtful Thursday, ask yourself: what do I need help with?
Maybe it's academic, social, emotional, or planning for life after high school.
Then, reach out to the person who can help you (a teacher? a counselor? a family member? a friend?) and let them know how they can help.
Physical health and mental health are tied together. This Wellness Wednesday, try this 10-minute workout that requires no weights and no jumping!
There are plenty of other home workouts for free right now on YouTube and Instagram from gyms, personal trainers, and celebrities! Find one that works for you.
Google Classroom To-do lists ALL of your assignments from ALL of your different classes by due date, so you can prioritize what is due next or see what you are missing!
Here's how:
Sign in to Google Classroom
Click the three lines in the top left corner
Click To-do
*If you get in the habit of checking your To-do daily, you can turn off Google Classroom email notifications and have less sent to your inbox!*
Huge thanks: these tips were recommended by the 8th Grade Class Officers!
Feeling overwhelmed by your Gmail inbox?
Clean it up in 40 minutes following the steps below, and you'll feel more motivated to stay on top of your inbox moving forward.
WAIT! Not feeling motivated to spend 40 minutes on this?
At least do step one, it takes ten seconds!
TEN SECONDS:
In your Gmail: click Settings. For 'Inbox type' select 'Unread first' from the drop-down menu. From now on, whenever there's an email that you still need to take action on, mark it as Unread (even if you've read it) until the task is complete. Your inbox can now be your To Do List.
MINUTES 1 TO 10: CLEAR OUT THE JUNK
Set a time for 10 minutes and start mass deleting any unread messages you know you don’t need, like notifications from social media accounts, reminders for past events, Counselor Connections you already read (or will never read), and emails that are no longer relevant. You can make this easy by searching your inbox for common senders or subject lines (for example: Instagram) and deleting a bunch of stuff at once.
MINUTES 10 TO 25: CREATE FOLDERS AND LABELS
Now organize the unread messages left that don’t need any action, but that you need or want to keep. Make a folder for different classes or topics, like: Social Studies, ELA, College Admissions, and so on. You can always add and adapt folders as you learn what works best for you.
MINUTES 25 TO 40: USE THE TWO-MINUTE RULE OR MAKE A TO-DO LIST FOR EMAILS THAT NEED ACTION
The unread emails you’re left with now should only be ones that need action. If the action can be completed in less than two minutes, do it now. If you need more time to take care of the message, keep it in your inbox as your To Do List. (If your inbox still seems overwhelming, you can use Gmail’s new snooze feature to have the email show up in your inbox when you’re ready to handle it.)
(Adapted from: KELLI SMITH—THE MUSE)
Have a wonderful and restful weekend!
Do You or Someone You Care About Play Video Games?
How to Stay Safe While Gaming Online
If you or someone you know is spending your newly-found free time online playing video games, then the following is important information for you to make the most out of enjoying your video gaming experience.
Top Three Things You Can Do to Stay Safe While Video Gaming:
1. Don't expose your true identity. If you're using any part of your real first or last name, it makes it much easier for someone to identify you. Instead, use a nickname that doesn't reveal who you really are.
2. Never post personal information. This may seem obvious, but don’t give out any information such as your address, your age, your phone number, or any other specifics that could be used to invade your privacy. If you have any questions about what information would be safe to share, ask a responsible adult like a parent or a school counselor.
3. If you find yourself in a situation that makes you uncomfortable, block the person you’re playing. If that doesn’t work, report it to the game or console.
Click here for a complete list of informative safety tips.
Have Fun Doing What You Really Love To Do. Who Knows What Great Things It Could Lead To!
Today, try to let go of the picture of what you thought life would be.
Try to find joy in the story you're living.
How’s the transition to schooling at home going?
If everything’s under control, that’s great. If not, don’t worry. Not everyone makes the adjustment easily. But if you do need help, you’ll find ideas below that may be useful. Of course, if you are doing well with your virtual academics, consider reaching out and helping someone else who isn’t.
Today is the day to do something about it if you’re struggling with schooling from home. Don’t overthink it. Just start doing!
Where You Can Get Help:
1. Just start… first with any work that you can do and then just keep going til you need help.
2. Reach out to your teachers for help. They’re still available and are willing to help you just like they were before the school shutdown… only now virtually. And as always, they’re still your first and best resource for help to get unstuck, develop a plan of action or clear up any confusion with your work or lesson.
3. Don’t forget about other teachers who’ve helped you in the past for additional support:
• Resource room/study skills teacher
• ENL teacher
• Co-teacher in your class
• AAC (Academic Achievement Center)
• AIS (Academic Intervention Services)
4. Online peer tutoring service... FREE from Ken West students who are well experienced and comfortable in the subject. Further information is available at jknyeducation.wordpress.com/tutoring
HERE’S AN IDEA TO TRY if you need someone to either push you or help you with structure:
Find a friend or classmate you know does well academically and is organized. Then set up a daily time to meet up with them in a Google Hangout and work together there on your separate assignments. It’s a really effective way to add both order and accountability to your study process.
HAPPY FRIDAY! We made it!
I truly hope you all had a good week. Before you go to bed tonight, take a minute to think about your week's successes and struggles.
What went well—what didn't—what will you do differently next week?
Life is a process—we all take a few steps forward and then a few steps back here and there. The important thing is you keep trying and doing your best.
Don't be afraid to acknowledge the good and not so good... that is the only way we can make positive progress. The beautiful thing about life is:
Every day is a reset. Maybe you made a bad choice or got into trouble.
Own it and learn from it. Sleep is your reset button!
There is always an opportunity to do better—tomorrow—and you will!
NOW: enjoy your weekend. You deserve it!
I went looking for one last powerful visual to put in this newsletter before I end it for this week. I got this from the Teaching Tolerance website, which is filled with educational tools focused on race and racism, acceptance and love. This is a poster that was created by Laverne Cox in the fall of 2018. I think this message goes along with what we have been focusing on this week.
Self confidence—self acceptance—being true to ourselves. It does not matter what other people 'think' we are, what is important is what we know ourselves to be. It would be great for everyone to see us for who we are, but that is not necessary. What is necessary is for us to be truly confident in the unique human beings that we are. I am me, and that is enough.
Have a great weekend everyone. Take Care!
Happy Thursday Blue Devils! How is everyone doing today?
Do you find Friday exciting, even when school is out and we are practicing social distancing? (Maybe not, but I still loved this picture!)
I always liked Thursday because of it being Friday-eve!!
I have talked a lot about goals and balance over the past few days, I hope you are all thinking about those and what small changes you can make in your day to feel accomplished and motivated! Feel free to reach out to me (Ms. Brown) or your counselor anytime if you want to discuss your goals. We are here to listen and help as needed!!
TOPIC SHIFT:
Today I want to talk about being happy with yourself, no matter what is going on in your life. No one's life is perfect — seriously!
People are experts at putting things on social media that they would like everyone to see - moments of excitement, when they are with friends and the lighting is just right and the picture is perfect.
No matter what you see on line, always work on being happy with yourself. What you see on-line is not always what is really going on - it is a moment in time. I began thinking about this when I was talking to a friend who shared this quote with me:
-Theodore Roosevelt
What do these words mean to you? Really think about them.
How many of you fall into this trap? How many of you find yourselves wishing your life was different? Wishing that you looked different? Wishing you were smarter? Richer? More athletic?
How many of us fall victim to comparing ourselves to someone else?
It happens a lot and it is not healthy — it steals our joy!
The goal here is to be truly happy with yourself, even though your life is not 'perfect'.
The goal is to stop the pattern of comparing yourself to anyone.
Be happy with the amazing and unique person that you are.
Comparing yourself to anyone else never ends well.
The goal is to be content with who you are.
Be happy with the awesome person that you are becoming.
None of you are done cooking yet - be happy with your process.
This is your moment in time - enjoy it and be proud of who you are!
On that note - have a great day everyone.
Let's hope it stops snowing and gets back to being spring!
Talk to you all tomorrow!
Happy Wellness Wednesday!
For me, the best way to practice wellness is to think about balance.
I think it is safe to say that some of us are struggling with that concept at this moment, as we engage in home schooling and practicing social distancing. Suddenly, balance can seem like a far off destination.
Practicing Wellness may not be easy in these challenging times, but it is not impossible.
We can call, text, FaceTime, and Zoom our friends and family. We can get outside for fresh air and sunshine whenever possible.
We can take a walk and practice yoga, or work on perfecting our favorite TikTok dance moves — you know you do it!!!
Our teachers are providing us with intellectual challenges, and we can read and write for pleasure. We can draw, paint, or sculpt.
It may not be what we are used to, but there are many ways to create/maintain balance in our lives — while being safe at home.
Are you feeling balanced right now? If not - what areas do you think you have the best chance of improving?
Yesterday we were talking about the importance of having a balanced sleep pattern. Are there other areas in your life that you think you would like to improve? If there are, set a goal for yourself - and decide on the steps you need to take to reach that goal.
You can do it, and if you need some help getting started, let me (Ms. Brown) or your counselor know. We are here to help!
Before I end this newsletter for today I had to share this INTERESTING and WORLD ALTERING FACT:
Jackie Roosevelt Robinson was a professional baseball player who became the first African American to play Major League Baseball in our modern era.
Robinson broke the baseball color line when he started at first base for the Brooklyn Dodgers on April 15, 1947 (just 73 years ago)
Thank you Jackie Robinson for putting yourself out there and facing racism and bigotry head on, we know it was not easy, however, we are a better nation because of YOU!
Every April 15th, when baseball is being played, all players for every team wear #42 in honor of Jackie Robinson.
If you like baseball or are interested in learning more about this incredible man, the MLB network will be airing special programming dedicated to #42 - Jackie Robinson all day. Check it out!
I hope you are having a TERRIFIC 'TRY IT' TUESDAY!
Yesterday I put the question out there about sleep - so then I started thinking:
How much sleep do we all actually need? I have included a guide below, suggested by the National Sleep Foundation, based on your age and how many hours you SHOULD be sleeping.
Now, keep in mind that this is solid sleep we are talking about, somewhere between the hours of 9:00 pm and 9:00 am. Naps should not be added to this number.
Take a look. How are you doing?
School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
Younger adults (18-25): Sleep range is 7-9 hours (new age category)
Adults (26-64): Sleep range did not change and remains 7-9 hours
Hopefully this information helps you to determine if you need to adjust your sleeping patterns or if you are doing OK!
I was happy to hear from a few students who shared that they have set some goals for themselves as well.
A few mentioned wanting to eat healthier and are looking for creative ways to stay active, while social distancing.
Another student shared that she is practicing a new language. Now that's what I call AWESOME.
Have you set a goal for yourself yet this week? If not — NO WORRIES, it is never too late. Here are some goal setting sheets for you to use, or make your own! Good luck and let me know how things are going!
I am hoping none of you blew away with that wind we had yesterday. I made mention of making sure you stay grounded. Below is a mindfulness strategy for grounding yourself if you even feel stress or anxiety, sad, or angry. These techniques are quick and personal. You can do them without anyone knowing that you are feeling some kind of way.
Notice 5 things you can see.
Notice 4 things you can feel.
Notice 3 things you can hear.
Notice 2 things you can smell.
Notice 1 thing you can taste.
I would add taking a deep cleansing breath, holding it for 5-6 seconds and letting it go — ever so slowly.
That little trick keeps me calm on the busiest of days. Give it a try!
Will today be a Motivational Monday or a Mindful Monday — maybe a mix of the two!?
Take a minute to think honestly about how you have been doing over this past month:
Are you happy with your school progress?
Are you feeling success in other aspects of your life?
We want you to really think about what you would like to improve this week. For me (Ms. Brown) — I am going to work on my sleep schedule, which has gotten a little out of whack lately.
What about you, Westies?
Are you sleeping all day and staying up all night?
Have you managed to maintain some remnants of a 'normal' sleep schedule?
Do you think your sleep schedule needs some help?
If so, let this week be the time to make some needed improvements.
We do not know how long this home schooling is going to last, so let's make sure we are feeling good about things — starting with sleep!
If you have an idea for a topic for this week's Counselor Connection, email Ms. Brown at nbrown@ktufsd.org. I am happy to share some of my ideas and thoughts, but I would much rather adjust it to your questions , thoughts, and ideas.
In the meantime - have a great Monday everyone.
I hear there are some strong winds heading our way.
Stay grounded and I will reach out again tomorrow.
We talked about earlier in the week about the breath and being mindful. So here's another opportunity to Breathe (come one, you know you want to!)
Our Daily Calm Calendar says to slow down, appreciate ourselves, and accept where we are at this moment.
Did you know feeling STRESSED isn't always a bad thing? Experiencing some level of stress at times serves a purpose. The flip side of STRESSED is DESSERTS. It's the "sweetness" or positive that comes out of a stressful situation like COVID-19 or other stressors or challenges in our lives. What can we learn from this hardship to make us better human beings?
The D in COVID-19:
Dessert, Disciplined, Delightful, Driven, Diversity, Dedicated, Dependable, Determined
We hope you have noticed over this week we have spelled out the word COVID (aka Corona Virus) using positive adjectives to reflect on in our lives.
It is our hope that as we finish our fourth week in these uncertain times we focus on something "sweet" / positive every day and take a moment for ourselves.
Today you have all learned that we can't return to the building of Kenmore West until April 30th at the earliest. However, our connections through Zoom, Google Hangout, phone calls, emails, and texting continue. We are thankful for these technologies that allow us to continue providing you learning opportunities but more importantly to connect with you and check-in.
Today on our calendar we are invited to explore where we are today.
How are you REALLY feeling this Thoughtful Thursday? Own it. It's okay. At some point, we are all going to have some very strong feelings about all of this. So today is another opportunity to practice being in the moment; Simply Be . Below are links to five apps that might be beneficial to you during these challenging times. Some of you may already be familiar with these or are using another app that has been helpful now or in the past. They are all free at the moment.
We all have to remember that we are not alone in this journey. We are thankful for all of our Kenmore West family.
The I in COVID-19:
INSIGHTFUL, INNOVATIVE, IMAGINATION, INTELLIGENT, INGENUITY
(can you think of other positive words that start with I?)
This Wellness Wednesday, we want to let you know that You're Wonderful, Kenmore West!
It is hard to believe that we are in the middle of the fourth week of not being in the building. We hope you continue to notice one positive or—for today—one Wonderful thing you did for yourself or someone else.
So how can we do something for the wellness of others when we are required to be physically distant?
Did you know being physically distant and wearing a mask on essential trips is caring for the wellness of our community?
Could you take the initiative to do a chore around the house, or do it the first time when asked?
There is a blood shortage in our community and country. If you are of age and have parental/guardian approval, consider donating blood:
The V in COVID-19:
VICTORIOUS, VIBRANT, VIGILANT, VALUABLE
(can you think of other positive words that start with V?)
We had some wonderful sunshine earlier in the day and hopefully, you were able to get some PE time in.
Checking In:
Were you able to focus on one positive thing in your lives between yesterday and today? Were you open to trying a Mindful Minute and Mindful Breath? Consider these strategies as not only a way to cope with feelings you might be having but a way to maintain good mental health.
Try a Routine:
Referring back to the Daily Calm Calendar, it suggests establishing a routine. This might be a good time to re-examine how things have been going with your routine or to start one. Maintaining a routine provides structure and encourages healthy choices and help us to be mindful and stay in the present.
Here are some suggestions from the School Mental Health Resource Center:
Routine Hygiene: showering, getting dressed, teeth brushing, etc.
Try to eat at specified times and, if your family schedule allows, eating together.
Exercise! Physical distancing has made this a challenge as many of the sports activities involve others. This may be a time to be open to trying something new.
Keep up with regular activities: your schoolwork, practicing your instrument(s), keeping your skills up for a sport or other hobby that you enjoy, etc.
Schedule time to do something that relaxes you: reading, taking care of a pet, yoga, mindful minute, etc.
Disconnect from technology (computer, cell phone, gaming) at least for an hour. Being required to use electronics for our work makes it even more important to give ourselves time away.
If you need additional support for establishing a routine, please email your counselor.
The O in COVID-19:
OPTIMISTIC, OPPORTUNITY, OTHERS
(can you think of other positive words that start with O?)
Let us revisit the concept of Mindfulness, the skill of being present. Although it is easy to say, it isn't always to do; however, with practice it can change how we all deal with life's daily challenges. One way is through the Mindful Minute and the Mindful Breath. We challenge you to take one minute for yourself and share it with those in your household!
Here are some one-minute mindful activities:
The C in COVID-19:
COMPASSION, CONFIDENCE, COMMUNITY, COURAGE, CARING
So much uncertainty with this virus. Each day this week we will identify some positive words associated with each letter of this virus. We encouraged you to reflect on one positive thing in your life each day no matter how big or small... just notice.
Happy Friday, Blue Devils!
We're here for you. Please email your counselor if you need any support.
And John Krasinski is also here for you with Some Good News. (That's right, we know how many of you are binging The Office during this time of social distancing!)
Speaking of offices... if you feel like you were not your most productive self this week, here are 7 Tried-and-True Secrets for a Productive Home Office. Spend the weekend setting up a better workspace, and you'll enter next week in a better headspace for learning!
Enjoy the weekend!
One strategy for taking care of your mental health is to do something thoughtful for somebody else. This Thoughtful Thursday, focus on others.
Pick one of the activities below to take care of your own mental health and brighten someone else's day:
1) Write a letter or send a card. In today's world, this will feel more special than a text or message online. Think about who might need it most:
-Somebody from school who might feel isolated due to social distancing?
-An elderly relative?
-Someone in quarantine?
-Somebody who lost a family member to Coronavirus?
2) Help out around the house. Cooking and cleaning will make you feel accomplished. Is there a task somebody in your household might be tired of doing after so many days on repeat in the house? Today, volunteer to take over that task.
3) Does your stuff spark joy? Tidy your room/house/closet and donate to others! Donate your clothes to KW Freestyle and your other stuff to a local thrift store. (You will have to store your donation boxes at home until social distancing ends.)
You might find yourself spending a lot more time with family during this shelter in place. How much do you know about your family history?
Try this:
Connect with relatives by phone or video chat, learn more about your family history, and make a family tree! This is something you can pass down to your own kids and grandkids, while you tell them about this historic time when most of the world had to shut down and practice social distancing.
1) Make a family tree using Google Slides OR draw your own family tree.
2) 20 Questions for Your Family History Interview
3) Family History Questions to Ask Your Grandparents. (NB: these questions can also be asked of any relative.)
Get creative! Keep a journal with all of this information together, or create a Google Slides that you can share with your extended family while social distancing.
- - -
We hope everybody in your family stays healthy during this time. If you are worried because someone you know is sick or if you are grieving a loss, please reach out to your counselor by email for emotional support.
Last Monday we recommended you keep your mind active in order to stay motivated during social distancing. You've got some time at home, why not learn a new skill?
If you have a skill you've been meaning to learn, search for it on YouTube!
Need some ideas?
Here are 20 Useful Skills You Can Learn on YouTube. Some are just for fun, some will be useful throughout your life.
(Why #8? You'll feel better if you start each morning using that skill!)
Here are eight more ideas, including cooking like a pro! Your family will appreciate this during your extended stay inside.
And reach out to your counselor by email if you'd like tips on what skills you can learn from home to help you manage your emotions, achieve more in school, or help you on your career path! We can email back or set up a time to call.
“Sometimes you have to let go of the picture of what you thought life would be like and learn to find joy in the story you are actually living.”
-Rachel Marie Martin
We want to remind you that we're here to support you. Whether you need advice, someone to listen, or just a little reassurance, please don't hesitate to reach out to your school counselor.
If, however, you or someone you know is experiencing a mental health emergency, support is available 24 hours a day:
- - -
Spectrum Cares
at 882-4357
(Under 18 years)
- - -
Crisis Services
at 834-3131
(18 years and up)
- - -
If you need support but don’t want to make a call, you can instead send a text to the
Crisis Text Line:
Text “Home" to 741741
- - -
If it is an immediate emergency, please call 911.
- - -
Please note that during these challenging times, when responding to your emails our conversations will be kept completely confidential, except if…
* You disclose that someone is hurting you or that you are going to hurt someone.
— or —
* You disclose that you are hurting yourself or that you wish to end your life.
- - -
We hope you have a fantastic Friday and a relaxing weekend!
"The real voyage of discovery consists
not in seeking new landscapes,
but in having new eyes”
-Marcel Proust
It’s not easy to know that you have no other choice but to stay home. And on some days it may be difficult to be positive. The following will help you put all that into perspective.
Here is a one-minute clip on the biology of positivity.
My Stay-At-Home To-Do List
by Lori Deschene
Appreciate that I have a place to stay inside.
Be patient with the people around me who may feel frustrated, antsy, or scared.
Focus on the things I can control.
Take care of myself physically, mentally, and emotionally.
Take deep breaths to stay grounded and calm.
Cut myself some slack if I struggle to do what's good for me.
“When I let go of what I am, I become what I might be.”
-Lao Tzu
Today’s tips are about Mindfulness. To learn more about mindfulness and its benefits, click here.
Our counselors recommend trying out the Calm app.
Click here for the Daily Calm Calendar. Try doing each day’s suggestion for all of April and pay attention to any small changes you may notice in yourself.
In addition to the calendar, click here to find many other free resources, such as guided meditations, movement exercises and soothing sounds/music.
“We keep moving forward, opening new doors,
and doing new things, because we’re curious
and curiosity keeps leading us down new paths.”
–Walt Disney
Today would be a great day to try something new. Below you’ll find some suggestions for interesting ways to approach that. But don’t hesitate to explore your own ideas, too. Trusting your natural curiosity is a great way to learn more about one of the most interesting things in the world: You.
Click here for some inspiration to not give up when you try something new today.
Four Try It Tuesday Ideas:
1. Consider Your Place in History:
Begin keeping a journal, perhaps documenting your life from the first day the Coronavirus affected you personally.
This is an historic time. And in 30 years, you may be very glad you recorded these experiences to share with your own family.
2. Savor Your Culinary Skills:
There isn’t a better time to try out your cooking/baking skills for your family by learning to prepare dishes for dinner. (Just be sure to check with your parents/guardian first.)
Or, if you’re already an expert in the kitchen, try out some new recipes.
3. Find Your Voice and Listen to Others:
How about finally getting to work on that short story/poem/book you always wanted to write?
Read that book you’ve been putting off starting or revisit one of your old favorites.
4. Cultivate a Hobby:
Look around your house and see what supplies you have to use.
Learn how to do woodworking, restore furniture, sew, knit, draw or paint.
More Ideas:
Listen to a podcast
Play a game of chess or checkers
Perfect your photography skills
Redecorate your room with things you already have in your home
Virtually visit a museum or art gallery
Learn more about one of your interests online
Make a song list for yourself or for someone who could use a lift
“Motivation is what gets you started.
Habit is what keeps it going."
-Jim Ryun
We know that the transition from learning at school to learning at home may be difficult. Below are some practical tips to help you stay motivated!
For a little inspiration, click here.
Seven Tips for Getting and Staying Motivated:
1. Adopt and Stick to a Routine:
· Wake up and go to bed at regular, set times.
· Make time to eat breakfast and lunch and take breaks.
· Establish and maintain a schedule for your studies at home, setting aside separate times dedicated to each subject.
2. Get Showered and Dressed:
· This will help you approach the day in a more organized and and structured way, greatly increasing your ability to be productive
3. Set Up a Designated Work/School Space:
· Have all the supplies you need for your studies assembled and easily accessible in this space.
4. Set Clear Boundaries Between Education and Recreation:
· Home learning can blur the lines between working and relaxing, so avoid lounging in bed or on the couch during study times.
· This also helps preserve the much-needed mental separation, between when you should be focused on your schoolwork and when you’re done for the day.
5. Get Up and Move:
· Exercise makes you feel more energized and productive.
· There are numerous workout programs being offered on-line for free right now to help people cope with the Coronavirus.
· And you can always exercise on your own with activities like running, jumping rope or dancing.
6. Go Out and Get Some Fresh Air:
· Getting fresh air is so important right now.
· You can take a walk any time, remembering of course to maintain a “social distance” of at least 6 feet from others.
· In addition to the Vitamin D you’ll absorb from the sunlight, just being outside will do wonders for your mental outlook, helping you feel refreshed and motivated.
7. Keep an Open and Active Mind:
· Remember: Learning doesn’t only happen in a classroom.
· Doing something creative that you enjoy will not only relax you, it will make you more receptive to learning new things, help you feel refreshed and renew your motivation.