Happy New Year and welcome back! We hope your winter break was filled with all of the things that bring you peace and joy and that you are feeling refreshed in the new year. From this point until the end of the school year, each day will bring more and more daylight!

We cannot believe we are already almost halfway through the school year! As we embark on the second semester, now is a great time for you and your student to do some self-reflection around the first semester and set some goals for the rest of the year.

January is also Mental Wellness Month. Mental wellness is not something that occurs on its own, it is a muscle that needs to be strengthened every day. If your family does not already have a self-care practice, the new year is a great time to incorporate one into your everyday routine. Small changes can turn into wellness habits that set the stage for hope, joy, and resiliency in the new year.

In this Issue:

• Goal Setting in the Second Semester
• Mental Wellness Tips
• Develop a Wellness Mindset
• Coffee with the Counselor Parent Survey

As we approach the second semester, now is a great time to help your student reflect on what went well during the first semester and what could be better. What are their strengths? What parts were challenging? Once they have determined what area they would like to improve upon, here are some ways to support them in achieving their goals.

Help them set a SMART goal. SMART goals are:

S- Specific. Help your student set goals that are clear and well-defined about what they wish to achieve (rather than, “I would like to wake up earlier next semester,” a more specific goal would be, “I will wake up at 7:00am every morning on Monday-Friday.”

M- Measurable. How will your student know when they’ve achieved their goal? Students should be able to track their progress.

A- Achievable. Students should state what specific actions they will take to achieve their goal. They should also consider any resources they will need to achieve their goal and whether or not it is achievable, given their set of resources.

R- Relevant. Help your student think about why this goal is important to them. What are the benefits? Why is it meaningful?

T- Time-bound. When do they want to achieve their goal?

Help your student consider what obstacles may get in the way of their goals. Have them write down any internal difficulties (ex. low-motivation, self doubt, anger, anxiety) and external difficulties (ex. lack of time, lack of skill, personal conflicts) they may encounter and how they will deal with those when they arise.

Help your student think about the tools and resources that can help them achieve their goal. Who are the people that can help your student stay on track? What tools and resources might they need and where can they find them?

Break the goal into small, obtainable steps. Help your student draw or write out a list of actionable steps with a timeline of when they will achieve each item. Add these check-points to your house calendar. Tip: Offering small rewards when each item is achieved can be very motivating!

Track their progress. Your student can plot their progress through a graph, chart, journal, or app.

Tip #1: Take time to do the things you enjoy, especially outdoors. Research shows that being in nature helps reduce stress. Breathe the fresh air (and maybe feel some sun)!

Tip #2: Take care of your spirit. This can mean different things depending on the individual but essentially means connecting to whatever you find meaningful- whether through God, yourself, others, nature, art, etc.

Tip #3: Take some ‘me’ time. Take time to focus on yourself at least once a week.

Tip #4: Get moving! Physical activity has many benefits to your mental health. Movement can help relieve stress, tension, and anger, boost overall mood, and reduce anxiety and depression. Set a timer to remind yourself to take small breaks throughout the day to stretch, move, and walk!

Tip #5: Connect with others and create joy. Social connection is crucial to our mental health. Laughing decreases pain and promotes muscle relaxation. The good feelings we get from being around others can boost our ability to bounce back from stress. While we may not be able to connect with others the way we would like to right now, we can still make time to connect with family through eating together, playing games, enjoying common interests, going on a walk, creating something together (food, art, a birdhouse, garden), and making time for conversation. We can connect with those outside our homes through phone calls, Zoom (host a Zoom game night), or even writing letters.

Tip #6: Take care of yourself. Drink water, eat a nutritious breakfast, get plenty of sleep, take breaks from screen-time, floss, keep your medical/dental appointments. Think of how you may want to take better care of yourself and set a goal for how you can incorporate new habits into your daily routine. Modeling these habits will encourage your children to do the same.

Tip #7: Seek professional help. Knowing when you need to seek professional help for anything is a strength rather than a weakness. It is important to know when you just cannot help yourself any more and need some extra guidance. Some symptoms that you might experience when you might need to seek professional help are if you or people around you see changes in mood or appetite. Abusing drugs or food can often be a go-to method for people looking to cope with their issues. Feeling as though you are not yourself, whether due to a loss, traumatic event, or for seemingly no reason, can be a reason to seek help.

Practice gratitude.

Focusing on our struggles and dwelling on what we don’t have can quickly become overwhelming. Taking time each day to recognize your achievements and think about what you are thankful for, and the people you appreciate, can have a tremendous impact on your mood. Consider starting a gratitude journal, Joy Jar, or using a gratitude app each day.

Avoid negative self-talk.

If you find yourself engaging in negative self-talk, challenge yourself to focus on your strengths instead. Foster a growth mindset by recognizing that mistakes are necessary for growth. Post some positive affirmations where you will see them each day.

What is Coffee with the Counselor?

I would like to meet with parents/guardians once a month to discuss topics relevant to the situations that are facing our students. It's a great opportunity for you to make connections with other parents/guardians and learn new skills. At the end of each session, parents/guardians leave with resources and practical strategies to try at home. Also, I'm hoping to have outside resources join us for our conversations.

I am attaching a parent/guardian survey to see if you're interested and on what topics you find interesting.

https://forms.gle/LbadbXQxq5tRJP9n7

Students:

• Students may want to see the counselor for help with grades, friendships, conflicts, emotions, anxiety, sadness, or for any other reason they need to talk.
• Student counseling request form is attached to this form.
• Students can complete the form and take it to the office or fill out online.
• Students can also let their teachers know they need to see the counselor and they will contact me.

Parents:

• Parents can request a meeting with the counselor to discuss concerns with their child.
• Since I am often out of my office visiting classes or meeting with students, the best way to contact me is through email.
• Parents can also fill out a “Student and Parent Counseling Referral” form located on this newsletter. You can use this form to request a meeting or request I meet with your child.

Groups:

I am starting social groups for second semester. If you or your student is interested in participating in one or all of these groups, please email me. I do need parental permission for your student to attend.

• Middle School Girls Group
• Divorce Group
• Grief Group
• Elementary Superflex Super Thinkers Group

Email: ruebush-kendrah@wc235.k12.il.us

Phone: 309-627-2379 ext. 1010