Counselor's Corner

Quarter 1 Reflection: Review, Reset, and Refocus

Reflect on Progress, Embrace Growth, and Set New Goals

October 23, 2026

As the first quarter comes to a close, we all have a valuable opportunity to reflect on our student’s progress, celebrate the successes, and identify areas for growth and improvement. The beginning of a new quarter offers a fresh start—not necessarily to work harder although this may be a worthy goal, but also to learn to work smarter by developing positive habits, and make intentional choices.  Below are some steps to guide you in family discussions to support moving into second quarter with positive inent: 

1. LOOK BACK: What Worked?

Take an afternoon to speak with your student about the first nine weeks and ask him/her:

• What accomplishments am I most proud of?

• Which classes or assignments were most challenging?

• Did I manage my time and responsibilities effectively?

• What study habits helped me succeed?

• Did I seek help when I needed it?

2. REASSESS: What Changes do we need to make?

Reflection is most meaningful when it leads to thoughtful and intentional actions supporting change if needed. This is a great opportunity to talk about resiliency, grit and goal setting: Questions to explore with your student.

• Are you completing and submitting assignments on time?

• How to prepare for assessments and not wait until the last minute?

• Are distractions interfering with your productivity?

• Is there a  balance between academics, extracurricular activities, and personal well-being?

• What is one habit that needs to improve?

3. REFOCUS: Set Goals for Quarter 2

Encourage and support your student to identify two or three realistic, measurable goals. Rather than simply saying, “I want better grades,” identify specific actions that will support improvement.

Examples of Actionable Goals:

• Check assignments and grades at least three times each week.

• Begin studying for assessments several days in advance.

• Complete homework before recreational screen time.

• Ask teachers for clarification when concepts are unclear.

• Establish a consistent bedtime and study routine.

4. PARENT PARTNERSHIP: Supporting Growth at Home

Parents and caregivers can help by having supportive, solution-focused conversations. Review grades and teacher feedback together, recognize effort and progress, and encourage students to take ownership of their learning and identify the small steps they can take every day to support his/her goal. Instead of asking only, “What grade did you earn?” consider asking, “What did you learn about yourself this quarter, and what will you do differently next quarter?”

Remember, the goal is not perfection—it is continued growth, increased independence, and personal responsibility.

A Fresh Quarter, A Fresh Opportunity

Every quarter provides an opportunity to make adjustments and build on previous experiences (both successes and failures). Small, consistent changes often lead to the greatest long-term success.

“Success is the sum of small efforts, repeated day in and day out.” — Robert Collier 

I wish everyone a weekend positive reflection. 

Warmly, 

Ms. Ross

Our recent college fair reminded students that choosing a college is about more than selecting a familiar name. It is about discovering opportunities, exploring interests, and finding an environment where they can thrive academically and personally.

We encourage students to reflect on what they learned. Which colleges sparked their interest? What programs stood out? Did they discover new possibilities?

The college fair is not the end of the conversation—it is the beginning of thoughtful exploration and planning.

Next Steps for Every Grade Level

9th Grade – Discover Your Interests

• Explore academic interests, extracurricular activities, and career possibilities.

• Develop strong study habits and build a solid academic foundation.

• Reflect on colleges and programs that captured your attention.

10th Grade – Begin Connecting the Dots

• Research colleges discovered at the fair.

• Explore academic programs, admission expectations, and college costs.

• Consider how course selections and extracurricular activities support future goals.

11th Grade – Explore With Purpose

• Begin developing a college list based on interests, academic preparation, and affordability.

• Research admission requirements and consider campus visits.

• Review academic progress and begin exploring scholarships and financial aid.

12th Grade – Turn Exploration Into Action

• Finalize college lists and review application deadlines.

• Complete applications, essays, and recommendation requests.

• Complete financial aid requirements and monitor college application portals.

October: Important College Application Information

Early Action (EA): Generally nonbinding, allowing students to receive an earlier admission decision without committing.

Early Decision (ED): Binding, with students generally expected to attend if accepted, subject to limited exceptions.

NC College Application Week: October 19–25, 2026

Many participating North Carolina colleges and universities will waive application fees for eligible students. Not all institutions participate, and students should begin through the CFNC Application Hub to access available waivers.

Visit www.CFNC.org for additional information.

For Parents: Supporting the Journey

Parents can help by encouraging conversations about college interests, expectations, and affordability while allowing students to take ownership of the process.

Consider asking:

1. What college or program interested you most at the fair?

2. What type of college environment might be a good fit?

3. What would you like to explore further?

A Final Thought

College readiness is a journey, not simply a senior-year event. Each year provides opportunities for students to discover their interests, develop independence, and make informed decisions about their futures. Stay curious, explore your options, and remember that success is not defined by where you are accepted, but by finding the path that is right for you.

Explore early. Stay curious. Keep your options open.

Warmly, 

Ms. Ross

“Helping Students Manage Stress and Build Healthy Coping Skills”

October 9, 2026 

World Mental Health Day on October 10, it’s important to remember that our students may often feel a great amount of stress navigating the quick ever changing world in which we all live.  Sometimes we forget that our kids feel this stress and often have fewer coping strategies to draw upon. 

Small Habits, Strong Minds: Supporting Student Mental Wellness

Building emotional resilience, one small step at a time.

Between academic expectations, extracurricular activities, friendships, social media, and planning for the future, today’s students are navigating increasingly complex demands.

While we cannot eliminate every challenge or stressful situation our children encounter, we can help teach and develop everyday habits that support emotional wellness, resilience, and confidence in navigating stressful situations. 

Mental wellness isn’t about feeling happy all the time. It’s about developing the skills to recognize emotions, manage challenges, seek support, and maintain a healthy balance.

Six Small Habits That Make a Big Difference

1. Make Time for Meaningful Connections

Even a few minutes of genuine conversation can strengthen relationships and help students feel supported. Set aside time each day to connect without distractions or immediately offering advice. Adolescents WANT to have connections with parents and other adults! I hear it often from students. Asking intentional questions and really listening without fixing or offering advice..

Try asking: “What was the best part of your day?” or “Was there anything today that felt especially challenging?”

2. Prioritize Sleep and Rest

Adequate sleep supports attention, memory, emotional regulation, and overall well-being. Encourage consistent sleep routines, limit late-night screen use (blue light), and help students recognize when they need rest.

Small habit: Establish a 20–30 minute wind-down routine before bedtime.

3. Encourage Movement and Time Outdoors

Physical activity can improve mood, reduce stress, and provide a healthy break from academic demands. Students do not need a structured exercise program to benefit from movement.

Small habit: Take a short walk, spend time outdoors, dance to a favorite song, play catch with your, or enjoy an activity together.

4. Teach Students to Pause and Reset

When responsibilities feel overwhelming, students may struggle to concentrate, make decisions, or get started. Learning to pause can help them approach challenges more calmly.

Small habit: Practice a simple reset: pause, take several slow breaths, identify the next manageable step, and begin. Another technique to “re-set” is called Box Breathing technique.      5 minute exercise - try it !

5. Focus on Progress, Not Perfection

Students need to know that mistakes, setbacks, and disappointments are normal parts of learning and growing. Emphasizing effort, flexibility, and problem-solving helps develop resilience. Share a personal example of a mistake or set back you overcame. 

Try saying: “You don’t have to figure everything out today. What’s one small step you can take?”

6. Normalize Asking for Help

One of the most important habits students can develop is recognizing when they need support. Encourage open conversations about feelings, stress, and emotional challenges without judgment.

Small habit: Remind your child that talking with a trusted adult, school counselor, or mental health professional is a sign of self-awareness and strength.

Recognizing When Your Child May Need Extra Support

There are times when unchecked stress responses dip into an area that needs additional support. 

Parents should pay attention to changes such as:

• Increased irritability, sadness, or withdrawal

• Changes in sleeping or eating patterns

• Loss of interest in activities previously enjoyed

• Frequent physical complaints, such as headaches or stomachaches

• Difficulty concentrating, declining motivation, or school avoidance

• Feeling overwhelmed, hopeless, or unusually self-critical

These behaviors do not necessarily indicate a mental health condition, but they can provide opportunities to begin supportive conversations. Talking to someone can help. 

A Family Wellness Challenge: Five Minutes a Day

This week, encourage your family to spend five intentional minutes each day supporting mental wellness. We live in a time of scattered and disrupted moments. Many of us can remember sitting around the dinner table talking about the day, or being cooped up in the house on rainy / snow days without phones - sitting around playing cards, games - interacting and connecting. 

Monday: Share one thing you are grateful for.

Tuesday: Take a short walk or enjoy a screen-free activity together.

Wednesday: Talk about one challenge and a healthy way to handle it.

Thursday: Identify something each family member did well this week.

Friday: Check in with one another and celebrate small successes.

These are not meant to be long conversations - they are “check ins”. The goal is not to add another responsibility to an already busy schedule. It is to demonstrate that caring for our mental health can become a natural part of everyday life.

Final Thought

Supporting student mental wellness does not require perfect parenting, elaborate routines, or having all the answers. Often, the most meaningful support comes from consistent, everyday actions: listening without judgment, providing encouragement, modeling healthy coping strategies, and reminding our students that his/her worth is not dependent upon their current academic standing but and they are valued well beyond those measures. Catch and openly acknowledge successes that aren’t measurable - helping others, kindness towards a sibling or parent, doing something when they haven’t been asked.  To be acknowledged with a simple “I appreciate you”, or “I noticed what you did (opened the door for a stranger) - you are such a kind, respectful person” goes a long way.  

Quote of the Week

“Strong minds are not built by avoiding challenges, but by developing healthy habits and learning to navigate them.”

Remember: Small habits practiced consistently can help build stronger, healthier, and more resilient young people.

Stay dry and safe this weekend - look forward to being with you all on Monday !!

Warmly, 

Ms. Ross

Make the Most of the Upcoming CACRAO College Fair 

October 2,2026

Happy Friday Gryphon Families !!

Union Day School is excited to offer the CACRAO College Fair (Carolinas Association of Collegiate Registrars and Admissions Officers) on Monday October 12th from 1:30 - 2:30 pm.  We will host approximately 38 college reps and also have additional guests in attendance. This event will give students an opportunity to meet college representatives from numerous public and private colleges/universities on the East Coast,  as well as several local trade based schools. Students will be able to explore different schools, ask questions about post secondary opportunities or life after high school. Whether you already have a college list or are just beginning to explore, attending can help you make more informed decisions. Fall college fairs specifically target current junior and seniors who are actively exploring and planning on attending college as a post secondary option.  Since UDS was given the opportunity to host a fair, and not all reps associated with CACRAO will be attending, sophomores who express an interest in attending can sign up to attend the fair. Complete this interest form.  

Why Attend?

A college’s popularity doesn’t tell you whether it is the right place for you. A good fit includes your academic interests, financial needs, preferred location, campus environment, and available support. The fair allows you to compare options and discover schools you may not have considered based on your individual needs, interests or socioeconomic status. 

You do not need to know your future major or career to benefit. For younger students, the fair can help connect current and future course selections, with his/her personal goals or interests and how combined will impact future opportunities. For juniors and seniors, attending the fair is a chance to clarify admission requirements, scholarships, and application deadlines, as well as look at opportunities that may not have been available when he/she began their post secondary conversations. What if that smaller, lesser known “ABC University" offers a full scholarship to attend their university - graduating from college debt free is an enticing opportunity. 

I will be popping into classes next week to make sure that students have registered available to answer any questions. To make the most of the time with the reps and the upcoming rainy weather - I am requesting students follow the steps below. 

1. Visit StriveFair.com⁠ and complete the student registration.

2. Use an email address you check regularly.

3. Find the personal barcode sent to you by email and text.

4. Save a screenshot of your barcode or print a copy to bring.

Students will be allowed to use cell phones during the fair so representatives can scan your barcode to receive your contact information and send you information about their schools. Registration is free and isn't an app you need on your phone, StriveScan acts as the collector of basic information so reps can spend more time having purposeful conversations with students. 

Arrive With Questions—and an Open Mind

Make it your goal to speak with at least five college representatives, including representatives from schools you know little about - the smaller, “less popular” schools may have more flexibility with academic standing and resources.  Introduce yourself, share your grade level and interests, and ask purposeful questions that reflect your interests and individuality. Your questions may depend on your current grade level so a list of questions will be provided to students so they can get the most out of the experience.  Some samples are below but you can come up with you own.  Be prepared to ask about 3 questions to each college rep. 

• What programs are available in my areas of interest? (Know what interests you have...)

• What high school courses best prepare students for admission? (What classes are important, choice of classes, rigor of classes) 

• What scholarships are available, and are separate applications required?

• What academic, accessibility, and student wellness supports do you offer?

• What opportunities are available for internships or hands-on learning? (does the school offer internships or study abroad programs). 

• What makes your college a good fit for students like me? (they must know a little about you before they can answer this question).

Take brief notes after each conversation so you can remember what stood out.

Keep Exploring After the Fair

Review what you learned, research promising colleges in SCOIR, and discuss your options with your family and school counselor. Consider a campus visit or virtual information session to learn more.

Your goal is to find a place where you can learn, feel supported, and pursue your goals—not simply follow someone else’s college choice.

We will see you at the fair !!

Warmly, 

Ms. Ross

How are we going to pay for college

September 18, 2026

Who is my counselor ??