Happy November Matadors! In this months newsletter we wanted to highlight a topic that most of us tend to overlook, SELF-CARE.

What is self-care? and how can we incorporate this into our daily lives?

Self-care is any activity that we do deliberately in order to take care of our mental, emotional, and physical health. Although it’s a simple concept in theory, it’s something we very often overlook. Good self-care is key to improved mood and reduced anxiety. It’s also key to a good relationship with oneself and others.

Here is a basic checklist that can be followed by all of us:

• Create a “no” list, with things you know you don’t like or you no longer want to do. Examples might include: Not checking emails at night, not attending gatherings you don’t like, not answering your phone during lunch/dinner.
• Promote a nutritious, healthy diet.
• Get enough sleep. Adults usually need 7-8 hours of sleep each night.
• Exercise. In contrast to what many people think, exercise is as good for our emotional health as it is for our physical health. It increases serotonin levels, leading to improved mood and energy. In line with the self-care conditions, what’s important is that you choose a form of exercise that you like!
• Follow-up with medical care. It is not unusual to put off checkups or visits to the doctor.
• Use relaxation exercises and/or practice meditation. You can do these exercises at any time of the day.
• Spend enough time with your loved ones.
• Do at least one relaxing activity every day, whether it’s taking a walk or spending 30 minutes unwinding.
• Do at least one pleasurable activity every day; from going to the cinema, to cooking or meeting with friends.
• Look for opportunities to laugh!

We know that distance learning or coming on campus once a week can be difficult for students and adults alike. Our Matador community thrives on our ability to remain connected to our campus. This may look so different right, now but know that your counselors are always here to support you in anyway we can. If you are in need of help with personal issues, college or career planning, and/ or just need guidance academically please feel free to reach out to us! We are here to help! If you are a student that feels that you would like to return to campus as a part of a blended learning group please have your parents reach out to your counselors!

Your Counseling team has created an E-learning Playlist to help you start your self-care journey. Feel free to click on the image above to gain access to the activities.

MMHS Counseling Department offers mental health/ and student support services with Mending Matters. Did you know it is normal to need support with your mental health. It is normal to need breaks to support your mental health. It is normal to not feel 100% okay all of the time. It is normal to ask for help.

Get to know Ms. MariaEsther and Ms. Caitlin who are here on campus 5 days a week to serve our Matador students and families. They are located in the Counseling Office and Room 348.

click on the videos to hear from them both and know you are not alone and we are here to support you.

*Quarter 2 begins on Monday, October 12th, 2020 and ends on Friday, December 18th, 2020.

What is the Grossmont-Cuyamaca College Promise?

• The Promise is an opportunity for first-time students who are CA residents attending full-time to attend college tuition-free for up to 2 years. The Promise helps students become career and transfer ready, providing seamless guidance and financial support through the completion of their academic and career development goals.

To learn more please visit the Mount Miguel High School Counseling Page or click on the image to the right.

Career Assessments can help connect you with a number of careers that suit you. Each assessment focuses on a specific area, such as skills, interests, or values. Typically, an assessment asks you to answer questions about what you like, don't like, what’s important to you, and what your strengths are.

Try these assessments to start:

• The Interest Assessment is a quick 30-question assessment that identifies your interests and matches them to careers
• O*NET's Interest Profiler through californiacolleges.edu is an assessment that measures your interests and shows how they relate to careers
• BIGFUTURE is an assessment that provides you with insights and stories told by professionals that are working within these settings. "From video game designers to lawyers, sports journalists to STEM professionals, and everything in between, we’ve sought out untold stories and shared them."

November Schedule:

Tuesday, 11/3- 11 am- Implicit Bias

Friday,11/6- 10 am- The Why

Friday, 11/6- 11 pm- Time & Stress Management

Friday, 11/13- 10 am- Setting Goals with Accountability

Friday, 11/3-11 am- Costumer Service

Tuesday, 11/17- 12 pm- Creating an Elevator Pitch

Friday, 11/20- 10 am- Effective Comm: Feedback that Works

Friday, 11/20- 11 am- In Demand Jobs During and Post COVID

ORDER BY THIS FRIDAY, OCTOBER 30 ONLINE OR AT THE JOSTENS POWAY SHOWROOM TO TAKE ADVANTAGE OF EARLY ORDER DISCOUNT PRICING (contact info below).

It's time to order your cap & gown, class jewelry, graduation announcements, and senior apparel.

This year ordering will be done a little different, so please check out the video below for information on how to order.

If you'd like to see how other seniors are celebrating their senior status follow us on Instagram (<- just click). We will be giving away senior gear throughout the year!

Open this week 11am - 5pm Monday - Friday

Jostens Poway Service Center

12455 Poway Road Ste E

Poway CA 92064

• Virtually: Counselors are available for one-on-one virtual meetings via Zoom or Google Meet. Please connect with your counselor to determine which format works best!

• Email: You can email us at anytime and we will respond as soon as we can, Monday through Friday. Our emails are listed below and/ or you can find them on the Mount Miguel High School Counseling Page.

• Counseling Website: We will continue to provide you with the most up to date information on college webinars, virtual career events, scholarships, and much more on the Mount Miguel High School Counseling Page! Make sure to check out the Events section on the right hand side of the page!

• Social Media: Follow us on Instagram! @MMHSCounseling.

• Phone: Please feel free to call! You can view our work hours below!

• Walk-ins: Counselors are available during student's lunch break for quick questions and immediate assistance or after school by appointment. Otherwise, feel free to schedule an appointment with us through any of the above mentioned methods. We are happy to meet with you!