Weekly Communications

Hello PCMS Students and Families! Welcome to another weekly newsletter! We hope you were able to enjoy the three-day weekend in observance of Memorial Day. This week our newsletter is all about positive thinking—such as shifting our thoughts to “see the good” in the world around us and practicing gratitude.

Last week’s newsletter was all about the physical, mental, and emotional benefits of spending time in nature! If you missed it, you can find it here!

The Mayo Clinic provides an informative, in-depth explanation on the positive effects of positive thinking on stress management and overall health. Some of the health benefits associated with positive thinking and optimism include: increased life span, lower rates of distress, greater resistance to the common cold, and better coping skills during times of hardship and stress.

Positive thinking does not mean ignoring the challenges that you face in life, but rather choosing to approach these challenges in a more positive and productive way. One way to practice positive thinking is to reframe your negative thoughts to focus on the positive in a situation.

For example, a parent might find out at the end of a long day that their 7th grader did not finish the coursework that had been set out for the day and feel frustrated (negative thinking). An example of a way to reframe the situation to focus on the positive would be to recognize the amount of effort that the student was able to put into their school work and to talk through strategies for limiting distractions during work time. The parent and child can work together as a team to overcome a challenge, rather than feeling defeated by the undesired outcome.

Other suggestions for thinking with a positive mindset include:

· Identify areas to change – Are there specific topics that you notice are harder to think positively about?

· Check yourself – Take some time throughout the day to reflect on the nature of your thoughts and adjust them as necessary.

· Be open to humor – Try to find something to smile about, even when it seems difficult.

· Follow a healthy lifestyle – Try to get at least 30 minutes of exercise per day—endorphins positively affect your mood and reduce stress!

· Surround yourself with positive people ­­– It is much easier to look on the bright-side of things when you are interacting with positive, supportive people.

· Practice positive self-talk – Keep it simple: don’t say anything to/about yourself that you would not say about a loved one.

For more details, the full article can be found here!

Renowned author, professor, and researcher, Brené Brown found, after examining 12 years of research, an irrefutable link between joy and gratitude. Her initial conclusion was that people who described themselves as joyful were more likely to be grateful for the people and experiences in their lives. However, to her surprise she found that instead, it is practicing gratitude that results in joy.

The wonderful thing about gratitude is that it doesn’t have to be something extraordinarily good or special to have a positive impact. Simply recognizing the small things in your life that you are grateful for—perhaps your health or the health of your loved ones; the relationships you have with those who mean the most to you; or even something as simple as the pillow that you rest your head on each night.

The more that we practice gratitude, the more we experience it naturally. Consider keeping a note to yourself—it can be on paper, in your phone, or wherever—and keep track of 2-3 things that you are grateful for each day. It might be tricky to think of things at first, but the more you practice, the easier the process should be.

If you are interested in reading more about Brené Brown’s findings on gratitude, consider reading this article.

Yoga for Teens by Yoga with Adriene

This 20 minute video was designed with teens in mind, but is a great practice for any age! Take some time to move your body, practice self-appreciation, and focus on calming breathing.

The Joy of Painting with Bob Ross

If you’re feeling the urge to spread some creativity, hop on over to Youtube and create alongside the legendary Bob Ross! All 31 seasons of this beloved art program are available for free! Don’t have any paints? Try following along with some other medium—colored pencils, markers, or even digitally using a program such as Microsoft Paint—or just simply watch and enjoy!

This week's dares will help your family connect with and show kindness towards others. Both can be done while still practicing social distancing.

Bake something sweet and share the goods with a neighbor or friend nearby. If you have a special recipe, teach your student how to make it! If not, look something up together and see if you can make something delicious. If it doesn’t turn out the way you want, you can always eat it yourself and try again next week!

Create a card with a note about a favorite memory or moment that you’ve shared with a neighbor or someone that lives nearby. Sign it as a family and drop it off in their mailbox or at their door. Want to take it to the next level? Offer a date and time to connect for neighbor hangout for food or games!

Counseling office hours, for all grades, are Tues/Thur from 9:30-10 where we will be responding to emails. Mrs. Gee will be answering for 8th grade on Tuesday’s and Mrs. Miranda will be available on Thursday’s. Mrs. Mez and Mrs. Stephens are also available on Edmodo!

PBSES office hours are Tues/Thur from 12:30 - 1:00 where I will be responding to emails.

Now that the school closure has been extended through the end of the school year, this will be a time of prolonged adjustment as students and families transition to on-line learning. Transitions and change can be difficult for students, especially during such an unprecedented time in history. Our Swedish School Based Mental Health Counselor, Laura Greening, is available to support students through individual telehealth (online) counseling support. If you are interested in getting your student connected to services, please do not hesitate to reach out to our school based mental health counselor: laura.greening@swedish.org.

Free virtual counseling sessions available for high school students age 13-18 years old. Meet with one of the Garage Counselors while maintaining Social Distancing ! Appointments available Mondays and Tuesdays. Sign up for a private, confidential session here

If you or someone you know needs support urgently, contact the crisis text line by texting "hello," to 741-741. You will be connected to a 24/7 hour live crisis counselor or you can call the Crisis Connections 24hr Crisis Line at 866-4Crisis. You can also use this link to be connected to a crisis counselor https://www.crisistextline.org/get-help/coronavirus. If you think someone is in immediate danger, call 911.

· Crisis Text Line – text START to 741741 www.crisistextline.org

· King County Crisis Connections 206-461-3222

· Trevor Project 1-866-4UTREVOR (488-7386) (specific toward LGBTQ youth)

· National Suicide Prevention Lifeline 1-800-273-TALK (8255)

· Teen Link 1-866-833-6546 www.teenlink.org

· Children’s Crisis Outreach Response Services (CCORS) through the Crisis Clinic 206-461-3222

As instances of cyberbullying may increase during this time, here are some ways to help at home. Please know that you or your student may email their school counselor (contact information below) as well if they need support.

https://www.stopbullying.gov/cyberbullying/prevention

Laura Meserole, 6th Grade Counselor

Jessica Morrison, 7th Grade Counselor

Miranda Williams, 8th Grade Counselor

Gurminder Randhawa, 8th Grade Counselor

Tiffany Stephens, Counseling Intern

Laura Greening, Swedish Mental Health Counselor

Amy Butson, PBSES Coach

Website: https://www.issaquah.wednet.edu/pacificcascadems
Location: Pacific Cascade Middle School, Southeast Issaquah-Fall City Road, Issaquah, WA, USA
Phone: 425-837-5900