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Counselor Message
Counselor Message
My name is Mrs. Flemister and I am the School Counselor at Werner Elementary. I am starting a monthly Resiliency Resource page for families. Please look for it each month to help your student build resiliency to overcome difficult times and build self-confidence.
My name is Mrs. Flemister and I am the School Counselor at Werner Elementary. I am starting a monthly Resiliency Resource page for families. Please look for it each month to help your student build resiliency to overcome difficult times and build self-confidence.
Welcome to the School Counseling monthly resource on RESILIENCY, parents and guardians!
March Resiliency
We want to remind families about self-regulation strategies from earlier this year. A good reminder is that learning to practice our chosen tool helps build resiliency and being able to cope in stressful situations. Anyone can learn tools for building resiliency.
Practice the tool you choose – don’t just try it one or two times. Practice when you are calm to train your brain for times of overwhelming feelings. Tools can look different at home, school, sports, etc.
STRATEGIES TO BUILD RESILIENT KIDS AND TEENS:
*Practice coping strategies when calm (deep breaths, counting to 10, etc.).
*Practice with brainteasers and riddles to stop negative self talk.
*Reframe struggles as challenges. Turn negative "What if's..." to positive ones.
*Teach problem-solving skills. Let students figure their problems out and set the tone that you know they can do it.
*Teach self-compassion. We all make mistakes. Own it and learn from it.
*Teach positive self-talk!
*Let kids make mistakes without saving them or handing them solutions.
www.thepathway2success.com
Automatic Negative Thoughts (ANTs): How to Stop Toxic Thinking and Rewire Your Brain
Automatic Negative Thoughts (ANTs): How to Stop Toxic Thinking and Rewire Your Brain
Automatic negative thoughts (ANTs) make you feel mad, sad, worried, nervous, lonely, or out of control.
We all have a few ANTs from time to time. That’s normal. However, if you have an infestation of these pesky thoughts inside your head, it could be a sign of mental health problems. ANTs (automatic negative thoughts) can rob you of peace, fuel anxiety, and lead to depression.
THE MOST COMMON ANTS THAT SABOTAGE MENTAL HEALTH
THE MOST COMMON ANTS THAT SABOTAGE MENTAL HEALTH
Learn to spot the different species of ANTs that create emotional distress and fuel negativity. Here are some of the most common negative thought patterns seen among the tens of thousands of patients at Amen Clinics.
All-or-Nothing
All-or-Nothing
This involves thinking that things are either all good or all bad.
Less-Than ANTs
Less-Than ANTs
These ANTs pop up when you compare yourself negatively to others.
Just-the-Bad ANTs
Just-the-Bad ANTs
This is when you only see the bad in a situation.
Guilt Beatings
Guilt Beatings
Using “should,” “must,” or “ought to” language that leads to guilt and emotional pressure.
Labeling
Labeling
Assigning harsh or derogatory names to yourself or others, distorting reality and self-esteem.
Fortune Telling
Fortune Telling
Predicting the worst-case scenario without real evidence, a common pattern in people with anxiety and panic disorders.
Mind Reading
Mind Reading
Assuming you know what other people are thinking even though they haven’t told you, often damaging relationships.
If-Only and I’ll-Be-Happy-When ANTs
If-Only and I’ll-Be-Happy-When ANTs
Arguing with the past and longing for the future.
Blaming
Blaming
Shifting responsibility onto others, reinforcing a victim mindset and powerlessness.
If you want to learn how to challenge negative thoughts, follow these steps. Whenever you feel sad, mad, nervous, or out of control, do the following:
Write down your automatic negative thoughts. The act of writing down the ANTs helps to get the invaders out of your head.
Identify the ANT species.
Ask yourself the following five questions:
Is it true?
Is it absolutely true with 100% certainty?
How do I feel when I believe this thought?
How would I feel if I couldn’t have this thought?
Turn the thought around to its exact opposite, and ask, “Is the opposite of the thought true or even truer than the original thought?” Then use this turnaround as a meditation.
Killing the ANTs takes practice. You can’t just do it once and think you’ve mastered your thinking patterns. When you make it a daily practice to question your thoughts, you will feel freer, less anxious and depressed, and less trapped in past hurts or losses.
https://www.amenclinics.com/blog/negative-thinking-do-you-have-an-ant-infestation-in-your-head/
7 Ways to Help with Stress
Physical Activity - do an activity that gets you moving
Know your support system - Connect with someone (parent, grandparent, friend, etc.)
Breathe - do some deep breathing
Laugh - humor is a great way to relieve stress
Hug a loved one
Cry if you need to and get it out of your system
Be creative - bake, paint, build, etc.
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