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[quote=Anonymous]Great note yesterday from my kid’s counselor at TJ. Of course this is a group in which literally no one needs to be told to just work harder.

Last year, a couple of teachers used technicalities to give large assignments over winter break (which is supposed to be homework free).  This year, it looks like my kids will get a real break.

Dear xxxxxxxxx (and parents):

We imagine you are counting down the hours until winter break and, hopefully, you’ve already begun to think of all the fun things you intend to do.  For some, it may take a couple of days of rest before relaxation sets in.  And, for others, feelings of stress may persist despite being on vacation. If this applies to you, what can you do about it?  Spend some time during the holiday to reflect on and pinpoint the primary stressors in your life. Do you feel overwhelmed by your workload —school and home — and feel you don’t have enough time to adequately manage everyone’s expectations, including your own? Perhaps you don’t feel that your workload is the primary issue, but disorganization hinders your ability to complete all work; or, do you procrastinate and leave work to the last hour, thereby increasing stress levels? Perhaps you’re not getting enough sleep or you’re eating too much sugar/junk food, which also impacts mood, health and brain function.

After you discover your primary stressors and areas for improvement, implement strategies to make positive changes in your life.  Need help sorting all this out? Speak with your parents.  Yes, they have high expectations for you, and sometimes that may feel like a stressor, but don’t forget it’s because they love you and want the best for you.  Use all available resources – at home, school and community.

After you’ve come up with an action plan for the New Year, relax and recharge – you deserve the break. Try something you’ve always wanted to do but haven’t devoted the time, or just engage in your favorite activities.  And don’t forget to get plenty of sleep over winter break.

Fun activities to Lower Stress and Healthy Habits to Optimize Health

1. Relaxation in moderation is crucial for good health.  Have fun. There are hundreds of ways we can decompress and reduce our stress levels.  The key is to spend at least 20-30 minutes a day doing what you love (you, too, parents), such as:

Listening to music

Playing video games, coding, creating an app....

Reading – books, magazines, comics

Cooking/baking

Finding reasons/ways to laugh daily

Playing an instrument

Playing sports

Crafting

Meditating

Learning about topics that interest you

Practicing yoga/tai chi/qigong/martial arts/Zumba

Writing-journaling or writing fiction such as poetry

Dancing

Power napping

Watching funny videos on Youtube

Deep breathing

Chatting with friends/family members

Drawing/painting

Taking photographs

Playing with a pet

Walking/running

Watching a favorite TV show

2. Gratitude/Perspective. Studies show that people who focus on the good things and experiences in their lives are the happiest.  Focusing on what’s not perfect, which is human nature, breeds discontent and unhappiness.  If you find yourself brooding over a “bad” grade, let it go, and tell yourself you will do better next time, and then make it happen. Also, write in a journal each night (any notebook will do), 3 or 4 things you are thankful for. On some days, you may find it difficult to come up with anything at all, and the list may include entries like, “a friend said hello and smiled at me,” or “it was a sunny day.” But, soon, you’ll have a notebook full of entries – some of them fantastic, and when you’re having an especially bad day, which happens to all of us, you can re-read your gratitude journal to remind yourself of the good things in your life, which will boost your mood and provide you much needed perspective that for everyone life is full of ups and downs, but each new day provides opportunities to create joyful moments.  Try it and see what happens. You’ll be pleasantly surprised at your shift in perspective and mindset.

3. Adequate sleep. Ensure that you get at least 7 to 8+ hours of sleep most nights.  Ideally, students your age should be sleeping 8 to 9.5 hours each night (tough to do, we know). Sleep deprivation can lead to fatigue, an inability to concentrate, memory issues, irritability, and increased susceptibility to illnesses. When you’re chronically fatigued, motivation may suffer and you’re less likely to complete homework to the best of your ability, focus on classroom discussions, or even stay awake in class, let alone perform well on tests. Remember, time management is key to fit in sufficient time for sleep.  Curious about how blue light emitted from smart phones, TVs, laptops, etc. impact your sleep and wellbeing?  Check out this article (and many more via Google): https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side.

Sobering statistics: Driving while sleep deprived greatly increases the chances of a car accident. According to AAA Foundation for Traffic Safety, those who sleep six to seven hours a night are twice as likely to be involved in a crash as those sleeping 8 hours or more.  And, people sleeping less than 5 hours increase their risk of an accident by four to five times. Moreover, an Australian study showed that driving after being awake for 18 hours created an impairment equivalent to a blood alcohol level of .05, and after 24 hours, the equivalent blood alcohol level was .10. What’s considered legally drunk? -.08, although this may drop to .05 in certain localities based on current data. [DrowsyDriving.org].

4. Nutritious food. Eat healthy meals which include protein, complex carbohydrates, fiber and good fats/oils. Foods loaded with sugar and empty calories will cause attention difficulties, lethargy, headaches, and brain-fog. A healthy meal, in contrast, will provide vitamins, minerals, and nutrients necessary for energy, good health and optimal brain function.

5. Daily exercise. It is not only good for your body and brain, but also your mental and emotional health. Exercising releases endorphins, which are neurotransmitters that make you feel good and boost your mood. Exercising also reduces your stress and cortisol levels.

Too cold to walk or run outside?  Consider using a rebounder (mini-trampoline) to use during winter months - it is especially beneficial for one's lymphatic system. Another option to boost mood, reduce stress, and get brain synapses firing is to gather the family and dance to your favorite music—disco, Indian pop, salsa, hip-hop, and swing, to name a few; exercising and laughing together as a family will reduce stress for all. One more bonus to exercise—brisk walking, dancing and other forms of exercise will oxygenate your brain and increase blood circulation, which sharpen your mind.

Happy Holidays and best wishes for a joyful, healthy, fulfilling and memorable 2019.

TJHSST Student Services team

Xxxxxxxx Xxxxxxxxxx

School Counselor

TJHSST

Sources

http://www.mayo.edu/research

http://www.lifespan.org

http://drowsydriving.org

https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side[/quote]

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