Managing Stress With Relaxation Techniques

by ALLISON ADYE

Lifestyles editor

No one needs to explain that 2020 isn’t going as planned. This year has been one giant trainwreck that has come with many sets of downsides, and with that comes stress and anxiety. Students and teachers are struggling to keep up with virtual school, which is as frustrating as it is stressful. While students and teachers cannot change their circumstances, there are ways to alleviate some of the suffering. Here are some ways to decrease stress and anxiety that are completely free and easy.

Clean your space: Although cleaning is often seen as annoying or bothersome, having an unclean room can translate to having an unclean mind. Living in an organized space creates a comforting feeling of being on top of things, while living in clutter has the tendency to create anxiety, which induces thoughts of being behind and not knowing where things are when you need them. Likewise, taking a shower and getting the filth off of yourself can have a similar effect.

Exercise: Exercise is an excellent way to relieve stress and the proof comes from science. According to the Mayo Clinic, physical activity increases the production of the brain's feel-good neurotransmitters, called endorphins. This means exercise will leave you feeling relaxed and in control of whatever situation you are in.

“I really enjoy exercising so that I can work on bettering myself and staying healthy,” said sophomore Meghan Healy.

Yoga: Some may perceive yoga as clique and slightly over hyped, but in actuality, it is incredibly effective if done properly. According to Mayo Clinic, yoga is a classic relaxation technique because it combines mental coping mechanisms of meditation and visualization with physical coping mechanisms such as breath control and exercise. To utilize its benefits, students and staff members may discover poses online, or find yoga videos taught by real instructors.

Watch a Funny Movie/Show: Watching tv can be a great way to escape your stressful reality and let your mind enjoy a break. Netflix, Hulu, and YouTube are great places to watch entertaining and hilarious content for however long it takes for your stress to decrease.

“My favorite thing to do when I’m stressed is watch movies,” states sophomore Emily Rutherford. “They take my mind off of whatever is happening in my life.”

Even though life is stressful right now, we can still find ways to relax and have fun. Try these tips and see if it makes a difference in your life!

Reem's book RECOMMENDATIONS

by REEM AZIZ

Opinions editor

With many finding more time on their hands due to the impact of the pandemic, many look to find new sources of entertainment. During quarantine we've all dabbled in a few more hobbies than we'd like to admit, but most people skip over an obvious way to pass time; reading. In isolation, reading offers a gateway into a different world. Whether you're looking for a way to escape or to educate yourself, there is a book for everyone!

FICTION:

If you are looking to get engrossed in a fictional world, these books are for you! With these attention grabbing stories, you are sure to delve into a world of mystery and intrigue.

Where the Crawdads Sing by Delia Owens:

Where the Crawdads Sing is the absorbing coming-of-age story of a girl named Kya Clark who lives in North Carolina. Kya is left to raise herself in the marsh of her broken home when her family abandons her at a young age. For years, Kya led a quiet life until the sudden death of Chase Andrews, a prominent figure in town. Kya is immediately a suspect, due to her isolated and unusual ways. In a tale filled with mystery, romance, and a possible murder, Owens grabs the attention of readers from the start.

Goodreads Rating: 4.47/5

One of Us is Lying by Karen M. McManus:

One of Us is Lying is the murder mystery version of “The Breakfast Club.” Five strangers walk into a detention room, but only four walk out. The story is told from the perspectives of the four student suspects. Bronwyn is the genius of the school, Addy is the perfect homecoming princess, Nate is the criminal, and Cooper is the star baseball player. The fifth student in the room, Simon, is the one who never makes it out. Simon runs the school gossip app and he was planning on releasing secrets about the four suspects just before his death. In this murder mystery novel, readers are sure to be on the edge of their seats the entire time.

Goodreads Rating: 4.05/5

NON-FICTION:

Reading about true stories allows us to see life through the lenses of somebody else. Through this book, readers can gain valuable knowledge and learn about an unusual situation.

Educated by Tara Westover

Educated is the memoir of Tara Westover growing up in a survivalist Mormon family that did not let her be exposed to modern things such as doctors, hospitals and schools. The first time Tara stepped into a classroom would be at 17 years old. Educated is an account of family loyalty, and of the sheer difficulty it takes to cut those ties for your wellbeing. In this coming-of-age memoir, Westover sheds a light on the possibilities and the experience that education can provide. This memoir will surely make you reevaluate just how powerful the tool of education is.

Goodreads Rating: 4.46/5

CURRENT EVENTS: “Black Lives Matter” Movement

If you are looking for a way to continue educating yourself about a very important topic this book is for you. With its depth and discussion of difficult topics in a beautifully written way, this book will have long lasting effects, as well as teach you valuable lessons.

How to Be an Antiracist by Ibram X. Kendi

In How to be an Anti-Racist, Kendi weaves the ideas of ethics, law, and race alongside his own personal narrative to allow the readers to truly grasp the idea of what an antiracist society could look like. This book discusses the concepts of racism and the systemic and individual changes that must be made to make progress towards new ways of thinking. This book goes beyond the education of racism, but rather what can be done to undo the years of oppression and invalidation of people who have been silenced for too long. This is an excellent pick for fans of nonfiction literature.

Goodreads Rating: 4.42/5

When asked about her thoughts on this book, Honors World History and IB Psychology teacher Victoria Lisle said, “On the surface racism seems pretty self-explanatory, but the way Kendi defines different forms of racism was really helpful for me, as a white person, to better understand the role they play in our society. It's hard to change racist practices without being able to explain how they are racist. It's powerful how he uses his own antiracist journey as a model to help readers reflect.”

No matter what genre you enjoy there is a book for everyone. From nonfiction to contemporary, there is always a new world to explore and more knowledge to gain. Happy reading!

five tips for creating your perfect daily schedule

by RILEY GRANT

Creative and Visual Director

COVID-19 has thrown everyone for a loop, and old routines have gone out the window. Especially since the beginning of online school, daily schedules and healthy habits haven’t been the top priority for many. Here are some simple tips for creating a daily schedule to stay productive and motivated while learning from home.

1. Set an Alarm: Waking up at the same time each morning helps establish a routine and regulates the body’s sleep schedule. Make sure that the alarm is set to go off at a time that will give you enough time to get ready for class and fully wake up. Set the tone for the day by easing into the morning instead of having to hurry to make it to class on time.

2. Eat a Good Breakfast: According to BetterHealth, breakfast improves your energy levels and ability to concentrate. Keeping hunger at bay will also improve your mood and help to avoid irritability. Making a healthy breakfast doesn’t have to take long, and can benefit students’ attention span and engagement in class.

3. Step Away From the Computer: Although it may seem like working virtually for long periods of time is best to complete work, getting up from the desk and moving around as much as possible during break time is important to recharge and prepare for the next class.

“Stepping away from the computer is really helpful because the computer has all of my school work,” said senior Jillian Caughey. “After school, I try to shut my computer down for an hour and read or do something I enjoy so that I’m less burnt out when I start homework.”

4. Exercise: Staying active, while more difficult due to COVID-19 and online learning, is still as important as it has always been. Exercise has been proven to reduce stress levels and sleep quality, two things that students often struggle with. While taking a walk or going for a run are great options, there are plenty of workouts that can be done inside as well: Yoga, Pilates, workout videos, etc.

5. Designate Time for Homework and Organization: Setting a time to work on homework is crucial for staying on top of assignments. It can be very easy to become overwhelmed by the flood of assignments being posted online, but reserving a portion of your day to get work done will help keep your workload under control.

“I think we often think that organization is just a subset of other things that we do, but it also needs to be its own focus,” said math teacher, Leah McNamara. “It may not seem like a lot in the grand scheme of things, but having specific time devoted to doing nothing but organizing really goes a long way.”

top five virginia fall hikes

by JAMIE O'DONNELL

Staff writer

As the leaves are starting to change colors, many Virginians are getting out to the mountains to enjoy the sights. Hot spots like Shenandoah lead to hour-long lines to get into the park and noisy crowded trails, and after months of quarantine, the park has been especially crowded by people desperate to get outside. But Virginia has many beautiful and lesser-known alternatives to the most popular (and most crowded) hikes. Senior Connor Healy, an avid outdoorsman, was happy to suggest some of his favorites spots in Virginia to hike.

1. Signal Knob: “It’s hard for me to choose a favorite hike, but this one might be the one”, said Healy. Just outside Strasburg, Signal Knob has one of the best views in the area. The full hike is about 10 miles, but you can cut through the circuit on the Meneka Peak trail to make it shorter, although you will miss the best outlook. With lots of wild flowers and four beautiful outlooks, Signal Knob is one of the best day-long hikes one can find in the state.

2. Scott’s Run: “This one isn’t really that hard. It’s pretty relaxing, but it can get busy in the summer,” Healy said of this popular Fairfax County hike. Scott’s Run Nature Preserve in McLean is one of the few spots in Northern Virginia where you can get away from the traffic and concrete without going too far. “Just be sure not to go right in the middle of the afternoon on the weekend; it can get really crowded,” Healy said.

3. Crabtree Falls: During the summer, Crabtree Falls draws tourists from all over the country eager to see one of the nation’s largest waterfalls east of the Mississippi. There are conflicting accounts about the waterfall’s height, but some suggest that it exceeds one-thousand feet. “The hike is actually pretty hard, but if you go during the right time of the year, it’s definitely worth it,” Healy said.

4. Duncan Knob: Located in the Blue Ridge region near Passage Creek and Signal Knob, Duncan Knob provides another of Virginia’s best views. At around 8 miles, It is a bit shorter than Signal Knob and only has one outlook, but the scenery is just as good. “The outlook is at a perfect place to stop for lunch if you start the hike in the morning,” Healy said.

5. Big Schloss: Located on the border of Virginia and West Virginia, Big Schloss easily provides one of the best views in the state. The rocky formation at 4 mile there-and-back hike is certainly worth its strenuous inclines. It is so big that it looks like a castle from the ground, which is why German settlers named it “Schloss,” which means castle in German. “It’s about a three hour drive from here, but it doesn’t really matter because the hike isn’t that long. I like trying to climb to the top of the rocks to take a picture of the Geological Survey marker,” said Healy.

Whether you want to drive half an hour or three hours, Virginia has some of the best hiking spots in the country, so make sure to take advantage of them and get outside.

TOP FIVE TRENDING TUNES

by KENNETH OROZCO

Staff writer

Music has always had the ability to connect people, but it’s unifying abilities are more important now than ever due to the current political and social climate. Students at Justice HS recognize the importance of music and have given their feedback on their favorite tunes this fall season. Here are five of the hottest songs that Justice HS students are jamming to right now!

Song #1: “pov” by Ariana Grande

This song was released on Oct. 30, 2020, as the 14th and final track on Grande’s newly released album, “positions”. This track is yet another pop and R&B song by Grande that combines rap-like beats and instrumentals like cellos and violins to create a unique sound. The lyrics, written by Grande and other supporting lyricists, are about seeing one’s self the way a romantic partner would.

“I think something unique about this song is that it feels different from music Ariana released, especially in more recent years,” says junior Madeline Funk, “I know a lot of people didn’t like this song (or the album overall), but I thought it was refreshing and honestly kinda fun.”

Song #2: “Holy” by Justin Bieber (feat. Chance The Rapper)

Although it was released on Sept. 18, 2020, “Holy” by Justin Bieber has impressively maintained its popularity over the months. In contrast to his other songs, Bieber used piano alongside electronic beats to create a catchy sound. This song is about Bieber maintaining his relationship with his wife and God.

“The first time I heard this song was on 99.5 FM and my first thought is that I was surprised Justin Bieber was singing such a calm relaxing song,” says sophomore Sofia Ielmini, “I like this song because the tone is nice and the tempo is steady.”

Song #3: “Forever After All” by Luke Combs

“Forever After All” by Luke Combs was released on Oct. 23, 2020 as the 23rd and final track of Luke Combs’ latest album “What You See Ain’t Always What You Get”. Like all of his songs, Combs used the classic country guitar and twang that captivates country lovers everywhere.

“It was a great song of his, I first heard a small clip of it released early and it's a very good song,” says senior Connor Healy. “It’s a typical country song, pretty slow and lovey dovey.”

Song #4: “Hawái - Remix” by Maluma & The Weeknd

“Hawái - Remix” by Maluma & The Weeknd was released on Nov. 6, 2020. This collaboration resulted in the perfect blend of R&B and reggaeton that is taking the music industry by storm. Because of its Spanish lyrics, “Hawái - Remix” is another example of The Weeknd’s bilingual talents.

“I really enjoy this song because the beat in the background is super catchy. I am also a huge fan of The Weeknd, especially his other songs ‘Blinding Lights’ and ‘Starboy’. The remix of ‘Hawái’ is also in Spanish which is a great addition,” said senior Sloane Bailey.

Song #5: “Wonder” by Shawn Mendes

“Wonder” by Shawn Mendes was released on Oct. 2, 2020, and captivated social media platforms like TikTok. The song is about wondering what loving someone would feel like, and this is certainly displayed through the heartfelt lyrics and passionate singing by Mendes.

“I do like it a lot because I like how it goes from soft to loud really quickly,” says senior Caroline Tredeau. “I also like it because of the emotions in the song itself.”

SATISFYING BREAK-TIME SNACKS

by CALLIE PETIT

Staff writer

Picture this: your stomach is rumbling during your short break between classes. You glance at the clock and realize you’re running out of time to grab something to eat. If you wait until the end of class, you have to wait an hour and a half to satisfy your hunger. A lightbulb pops into your mind, it tells you to get a snack! The question is, what snack do you get? Where do you get it? Justice HS teachers, students, and a variety of online resources have some suggestions for you.

Students and teachers have found that small easy snacks that can be eaten quickly while in class or in the transitions of classes give them an energy boost to get through the school day. Snacks help sustain energy levels, recover from exercising, and give nutrients to the body. That may be pre-cut apple slices as a snack or grabbing a handful of sunflower seeds and chewing on some pretzels, it’s whatever works for you!

“In between classes, I like to snack on cheerios and grapes because it’s a healthy combo that keeps me energized and awake," said sophomore Wade Anderson.

In a time crunch, it is crucial to have a quick-and-easy snack to munch on in order to spare the limited time during lunch breaks. You can have a bowl of cereal, sunflower seeds, Jell-O, or even pieces of chocolate! Dark chocolate has natural stimulants and antioxidants. It improves the blood flow to your brain, thus helping you focus better.

“Personally I think fruit and things such as goldfish are the quickest snacks,” said junior Michael Hitchcock.

Some people have a go-to snack, such as nuts or fruit, that gives them energy to complete assignments and other tasks. Almonds can give you a quick energy boost while studying. Other tasty options are peanuts, walnuts, cashews, and pistachios. A fruit salad is a mixture of fruits that can give your brain a boost of energy and give your body vitamins, minerals, and fiber.

“The best snack I have during lunch breaks would be blueberries,” said freshman Megan Hitchcock. “Other fresh snacks that really help me fuel my appetite are apples, grapes, carrots, cucumbers, and peppers.”

Everyone has snacks that they want to recommend to others. While some people prefer sweet and salty snacks, others people believe healthier alternatives are better to keep you going throughout the day.

“I would definitely recommend that people find something that is healthy and tastes good, because you don't have to compromise one for the other. If you're looking for something sweet, fruit may be a good option. Even granola chunks, which I enjoy, can be nice because it gives you the sensation of snacking on chips, but it's healthier and crispier,” answered math teacher Chelsea Caswell. “I also recommend healthy fruit snacks, cheese sticks or cubes, or seasoned crackers.​”

Snacks are an easy solution for hunger when you're in a time crunch. So go grab a snack and see the effect it can have on your overall well being.

fashion trends you won't want to miss out on

by TATIANA RODAS

Staff writer

It’s probably been a long time since you checked out your closet or went on a shopping spree for yourself. Since quarantine started, it has been made clear that staying home is the best safety precaution to avoid getting sick. Because of this, many people have taken advantage of this opportunity to just spend time in their most comfy clothes. As time progresses and quarantine drags on, the idea of wearing sweats and a t-shirt doesn’t seem as appealing as it did before. In order to revive the fall season, check out the latest fall clothing trends to get back into the fall spirit.

The autumn season is tied to the feeling of freshness, whether that be from the falling leaves or the cool, crisp fall air. Plus, the color scheme of fall has a variety of warm and welcoming colors that can be balanced out with cool tones that are great to incorporate into an outfit. From a light orange to dark brown, the warm and soft tones are crucial in crafting the perfect outfit.

“For me, when I think of the fall season I think of comfort and warmth. Fall is the perfect middle season where it is not too hot or cold, therefore, when you walk out of the house wearing boots, pants, and a sweater, nobody questions you,” said sophomore Kylee White.

In order to keep up with the current fall trends, it is important to analyze what is popular and in style right now. Check out some of the most popular fall articles of clothing!

Faux Fur Jacket:

In fall weather, it is important to layer up as the weather can change throughout the day, and faux fur jackets are the perfect way to do just that. Fur jackets are as comfortable as they are stylish, and add a sense of richness to your look. A light brown or wine red faux fur coat paired with a white dress or even a pair of jeans and a t-shirt scream fall vibes. Light brown and wine red completely embody the colors of fall, especially since both can be found on the leaves falling from the trees outside.

Oversized Denim Jacket:

An oversized denim jacket should be a staple piece in every wardrobe. Since it is oversized, it is large enough to be comfortable in while keeping warm at the same time. It is classy yet maintains a casual vibe so you won’t be too overdressed. Since denim is a navy blue color, an oversized denim jacket will pair nicely with a variety of outfits!

Puff Sleeve Lace Top:

In the autumn season, fashion lovers are able to let their creativity run wild in creating an amazing fall outfit. Besides it being the season of comfort, fall is also known for embracing unique styles and designs. Puff sleeve lace tops bring the classy combination of comfort, warmth, and uniqueness to the party. They’re not too classy to the extent of looking overdressed, but they are elegant because of the long sleeve and lace combination. Pair it with some high waisted jeans, black boots, and a handbag and you’re ready to turn heads!

Choosing the right outfit has never been easy, but with a little bit of help anything is possible. The pandemic has definitely taken a toll on everyone, especially the fashion world. Hopefully with these fashion tips and tricks, you can create your stylish, comfortable, and trendy fall outfit.

How To effectively manage a heavy workload

by ALESSANDRA SIMMONS-ROBLES

Staff writer

Finishing work and getting it in on time was already tough enough, but now there’s quarantine on top of it! The pandemic has brought new hardships such as struggling to find a good workplace and lots of distractions. It can be very easy to start to drift behind, but that’s what these great tips are here for!

1. Plan out your days:

Write in a planner or a notebook what your plan is for each individual day or for the week. This improves your organization and gives you an idea of what needs to be accomplished each day.

2. Find your productive times:

Knowing what times you are most motivated and ready to work is very important. You can then schedule your work during the times you’re most productive.This strategy works whether it be early in the morning, at night, or right in the middle of the day.

3. Take away any distractions:

Being home provides all the more distractions. Remove them so you can focus on what you need to get done. You can remove them by turning devices off when you are doing your homework or keeping them in another room during class time. Some distractions include: phones, internet, social media, email, etc.

4. Do work in chunks:

Doing a big assignment all at once can be very overwhelming and frustrating. Much of that excess stress can be avoided by splitting your work into pieces and managing your time. Make that huge project into a few smaller assignments and then plan and prioritize those smaller tasks.

5. Manage with a timer:

Using a timer is a great management technique that drives you to attempt to finish work in a set amount of time. It also assists you in making time for work breaks and placing time limits. There are many digital options for timers including a timer provided in a smartphone, the Promodo technique’s tomato timer, Toggl’s well-regarded timer, etc.

In addition, some teachers and students gave their perspective on how to manage workloads. “A piece of advice that I have is to find time away from the screen and make time for what provides you leisure, staring at a screen can be really damaging and the best way to revive is just simply to make time to relax” said Arielle Else, a sophomore at McLean High School.

Another tip from Thaddeus Rauluk, a chemistry teacher at Justice High School, is to “know that you are not the only one that is going through this and it is okay. Take small breaks to move around and get your blood flowing, which will also temporarily get your mind off the work, so that you can approach it with a fresh mind at a later time. Make sure you stretch during the day because our bodies are not made to be sitting all the time. Also, develop a system of alarms on your phone to keep you on track. This can include when to start homework, take breaks, or submit assignments."

Experiment with some of these strategies and tips to find what works best for you and pushes you to be most productive. Hopefully these pieces of advice were help you manage your workload. You've got this!

Student & TEacher Workspaces

by ALEXANDRA BUDDENDECK

Staff writer

Both students and teachers at Justice High School have been adjusting the way that they’ve been staying organized during this new and different period of online school. They have seemed to agree that it’s been much easier to keep track of their belongings during this school year, but at first it was a little challenging to find space. Lots of people have been discovering new ways to keep things in order.

On one hand, some have added new things to their workspace. “It was helpful this year to add a small bookcase with extra resources I may need readily accessible,” said Ms. Pierce. On the other hand, some have just moved their work area completely, like junior Maria Karageorge. “My dining room table has been changed to a workspace. It gives me plenty of room for my laptop and books" said Karageorge.

Teachers and students alike have found it a lot less demanding when it comes to organization. “I brought a good amount of stuff from my classroom so I have it set up just like I did in school,” Ms. Lambert had stated.