Embedded Files
Resources For Immediate Response
Resources For Immediate Response
If you are a student in need support or have a concern about a VMMS student, please contact your counselor during office hours. If you need support after hours, please use the resources on this page and contact your counselor so they can follow up and provide you with continuing support at school.
If you are a student in need support or have a concern about a VMMS student, please contact your counselor during office hours. If you need support after hours, please use the resources on this page and contact your counselor so they can follow up and provide you with continuing support at school.
National Suicide Prevention Lifeline
Call 1-800-273-8255. The National Suicide Prevention Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week.
Call 1-888-724-7240 . The ACL is an outstretched hand to individuals or people they know who are overwhelmed, depressed, or searching for answers. A phone call will connect you with a compassionate counselor who is always standing by to provide hope and encouragement 24 hours a day, 7 days a week for free.
Text MHA to 741741 and you’ll be connected to a trained Crisis Counselor. Crisis Text Line provides free, text-based support 24/7.
Call 1-866-488-7386 or text START to 678678. A national 24-hour, toll free confidential suicide hotline for LGBTQ youth.
If you need assistance finding food, paying for housing bills, accessing free childcare, or other essential services, visit 211.org or dial 211 to speak to someone who can help. Run by the United Way.
MINDFUL EXERCISE
MINDFUL EXERCISE
To begin this exercise. Find a spot where you will feel safe and there are no distractions. You may close your eyes for this exercise if you like. Sit down with your back straight. If you are sitting in a chair, plant your feet in the ground. Take a deep breath, pausing at the inhale, holding for 4 seconds and slowly exhaling in 4 breathes. Take another deep breath in and repeat this throughout 3 times.
[whisper to yourself or say out loud]...
May we all be safe and loved
We are open to creative solutions
We are guided
We are protected
We are loved
We are safe
It's okay to feel good right now and I welcome good feelings
We can let go of our fears and we can choose to feel good
We welcome guidance and compassion to give us joy, inspiration and ideas offering a sense of serenity and joy
I send love from my heart to my family members, friends and teachers/staff members/counselors
My positive thoughts bring in light to my loved ones and to the world
I have the power to be part of the solution with grace and give relief
May I trust the power of positive thoughts
We are in this together being kind, supportive, positive and helping each other
May we all be safe and loved.
To finish the exercise: Take a deep breath, pausing at the inhale, holding for 4 seconds and slowly exhaling in 4 breathes. Take another deep breath in and repeat this throughout 2 times.
Allow that inner peace to help you relax and feel positive. You are cared for and loved. We are here for you!
-by Gabrielle Bernstein (an American motivational speaker, life coach, and author).
Managing Stress
Managing Stress
Stress management for kids and teens
Stress management for kids and teens
Facing stressors is a fact of life, for children and adults. These strategies can help keep stress in check:
Sleep well. Sleep is essential for physical and emotional well-being. Experts recommend nine to 12 hours of sleep a night for 6- to 12-year olds. Teens need eight to 10 hours a night. Sleep needs to be a priority to keep stress in check. To protect shut-eye, limit screen use at night and avoid keeping digital devices in the bedroom.
Exercise. Physical activity is an essential stress reliever for people of all ages. The U.S. Department of Health and Human Services recommends at least 60 minutes a day of activity for children ages 6 to 17.
Talk it out. Talking about stressful situations with a trusted adult can help kids and teens put things in perspective and find solutions.
Make time for fun — and quiet. Just like adults, kids and teens need time to do what brings them joy, whether that’s unstructured time to play with building bricks or uninterrupted hours to practice music or art. Also, while some children thrive bouncing from one activity to the next, others need more down time. Find a healthy balance between favorite activities and free time.
Get outside. Spending time in nature is an effective way to relieve stress and improve overall well-being. Researchers have found that people who live in areas with more green space have less depression, anxiety and stress.
Write about it. Research has found that expressing oneself in writing can help reduce mental distress and improve well-being. Some research has found, for example, that writing about positive feelings—such as the things you’re grateful for or proud of — can ease symptoms of anxiety and depression.
Learn mindfulness. In a study of a five-week mindfulness training program for 13- to 18-year-olds, researchers found that teens who learned mindfulness experienced significantly less mental distress than teens who did not.
Conquering TEST ANXIETY
Conquering TEST ANXIETY
9 Things To Do The Night Before A Test
Review your notes.
Revise topics one by one.
Don't study too late.
Eat a good meal.
Prepare for the morning.
Give your brain a break from electronic devices.
Stretch or exercise.
Set your alarm.
What is test anxiety? Test anxiety is actually a type of performance anxiety — a feeling someone might have in a situation where performance really counts or when the pressure's on to do well. For example, a person might have performance anxiety just before trying out for the school play, singing a solo on stage, getting into position at the pitcher's mound, stepping onto the platform in a diving meet, or going into an important interview.
What is test anxiety? Test anxiety is actually a type of performance anxiety — a feeling someone might have in a situation where performance really counts or when the pressure's on to do well. For example, a person might have performance anxiety just before trying out for the school play, singing a solo on stage, getting into position at the pitcher's mound, stepping onto the platform in a diving meet, or going into an important interview.
Test anxiety is not the same as doing poorly on a certain test because your mind is on something else. Most people know that having other things on their minds — such as a breakup or the death of someone close — can interfere with their concentration and prevent them from doing their best on a test.
Test taking strategies that reduce anxiety
Learn how to study efficiently and establish a study routine
Learn how to replace “cramming” with consistent studying over time
Practice relaxation techniques like deep breathing and progressive muscle relaxation
Focus on positive self talk before and during exams
Find out everything possible about the test ahead of time to prevent surprises
Remember that tests outcome are not a sign of “success” or “failure” but rather a tool to point out areas where improvement is needed
Many things can contribute to test anxiety:
Lack of preparation
Poor performance on previous test
Being overly concerned with grades
Fear of parental disapproval
Perfectionism
Poor school attendance
Breathing Exercises
Breathing Exercises
Relaxation Tools
Relaxation Tools
Check out the following relaxation apps.
Check out the following relaxation apps.
They are all free to download to your devices and you will have access to some features without paying for membership.
Click on each logo below to experience the apps online.
Meditate, Sleep, Relax.
A personal guide to health and happiness. It can help you focus, breathe, stay calm, and create the conditions for a better.
Fall asleep quickly and wake up refreshed.
Smiling Mind is a unique tool developed by psychologists and educators to help bring balance to your life.
Whether you're stressed, anxious, great, or having trouble sleeping, simply tell Aura and find strength & rest.
MindShift CBT Anxiety Relief - Manage anxiety & be mindful
Worry Dolls - If you give your worry to the worry doll, the worry doll will worry it for you.
Mindfulness Coach. Mindfulness has been shown to be effective for reducing stress, improving emotional balance, increasing self-awareness, helping with anxiety and depression.
Train Your Brain To Be Kind
Train Your Brain To Be Kind
Additional Refueling Resources:
Additional Refueling Resources:
4 Tips for Handling Social Anxiety
4 Tips for Handling Social Anxiety
This video provides practical tips for managing social anxiety, a common problem for kids. It suggests encouraging kids to get out of their comfort zones and use relaxation techniques like yoga and exercise.
Understanding Feelings
Understanding Feelings
Better understanding and recognizing their emotions can help kids make progress toward healthy coping and deeper relationships.
Anxious Stomachaches and Headaches (Quick Watch)
Anxious Stomachaches and Headaches (Quick Watch)
Frequent headaches or stomachaches can indicate an underlying anxiety disorder. After ruling out medical causes, parents can help kids cope by explaining how the body’s fear response works and seeking help from a therapist if needed.
MINDFULNESS
MINDFULNESS
What is mindfulness? Mindfulness is paying attention in a particular way: on purpose, in the present moment and non-judgmentally. It is a meditation practice that begins with paying attention to breathing in order to focus on the here and now-not what might have been or what you’re worried could be. The ultimate goal is to give you enough distance from disturbing thoughts and emotions to be able to observe them without immediately reacting to them.
MINDFUL EXERCISES
MINDFUL EXERCISES
BREATHING AND RELAXATION
BREATHING AND RELAXATION
We often hold a lot of tension and stress in our body. Releasing that tension can help us feel less stressed and mentally more healthy. Join SOS Program Manager Lea Karnath teach us a few -easy to follow- relaxation exercises.
We often hold a lot of tension and stress in our body. Releasing that tension can help us feel less stressed and mentally more healthy. Join SOS Program Manager Lea Karnath teach us a few -easy to follow- relaxation exercises.
Friendships & Relationships
Friendships & Relationships
Managing GRIEF
Managing GRIEF
Fun Activities
Fun Activities
Like to READ? click here for e-books resources
UP FOR A CHALLENGE?!
UP FOR A CHALLENGE?!
These are two challenges for you to complete. Complete and email them to your counselors / share with friends. We would love to know what you have been up to.
Helpful Apps
Helpful Apps
Confidential support for 13- to 25-year-olds in California. No cost. No pressure. Chat 1:1 with a professional coach, use interactive tools to destress, or explore quizzes, videos, forums, and more. You choose!
Behavioral health coaching for parents, caregivers, and kids 0–12. No costs attached. No insurance required. No referrals needed.
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