The Resilient Cardinal


April 2020

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You are doing a great job!

The following Public Service Announcement was written by Emily W. King, PH.D.


What we are being asked to do is not humanly possible. There is a reason we are either a working parent, a stay-at-home parent, or a part-time working parent.

Working, parenting, and teaching are three different jobs that cannot be done at the same time.

It's not hard because you are doing it wrong. It's hard because it's too much. Do the best you can.

When you have to pick, because at some point you will, choose connection. Pick playing a game over arguing about an academic assignment. Pick teaching your child to do laundry rather than feeling frustrated that they aren't helping. Pick laughing, and snuggling, and reminding then that they are safe.

If you are stressed, lower your expectations where you can and virtually reach out for social connection. We are in this together to stay well. This means mentally well, too.

SBMH Update

Although therapists cannot come into our buildings at this time, we are still taking new referrals to help students get set up with therapy in an agency setting or via telehealth!

We are happy to announce that we have partnered with another agency, Family Therapy Associates. They have openings available, and they offer telehealth!

Here is the link to the SBMH updates on the Chippewa Falls Area Unified School District COVID-19 Important information page. It contains updates and resources. It also includes information on telehealth.

Below is the number of students that participated in School Based Mental Health each month. We have had 192 students total participate in School Based Mental Health during this school year. Each of the students that were in School Based Mental Health during the month of March are being contacted and have the option to continue services in an agency setting or via telehealth depending on which agency and/or therapist they were working with.

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REALiving Resources

Coping With COVID Presentations occurs several times. Please register for the date and time that works best for you:

Please join us for a different presentation on tools and tips for self-care to help us cope with the COVID-19 pandemic. We know you're wanting to be the BEST version of yourself, and it's our honor to help you achieve that! Plan on 30 - 45 minutes of inspiration/motivation to help you cope.

After registering you will receive a confirmation email containing information about joining the training.

Some Helpful Resources

Here is a link to several Wellness Resources that includes Kid Resources, Mental Health Resources, Physical Resources, and Miscellaneous Resources.

Supporting Student Mental Health During School Closures Resource Page

Mental Health, SEL, Trauma and Safety Online Training Materials

Please remember that you can go to for help with Mental Health Supports

Do One Thing Differently Activity

1. Write down what's going on with you, right now, that you don't like. (gets you frothed up, makes you anxious, keeps you up at night)

2. Write down the facts about the situation (what you know)

3. Write down what you've made up about the situation (the story you are telling yourself)

4. Write down 3 solutions, or things you could do differently moving forward. Circle one thing to start doing differently, right now-TODAY.

In case you need to hear this...

It's OK to cry

It's OK to laugh

It's OK to go for a walk at lunch

It's OK to do self-care

You are doing a great job!

Happiness Activities

  • Give a compliment
  • Write down 5 positive things about yourself
  • Tell someone a funny joke
  • Go for a walk and smile at everyone you see
  • Write down 3 things that make you happy
  • Watch a show that brings you joy
  • Sit outside for 5 minutes
  • Tell someone 3 things you like about them
  • Write a thank you note
  • Write kindness messages with chalk on your driveway
  • Make a card for someone

How to prevent fatigue

  • As Holly Hakes always says, "Eat Right, Drink Right, Sleep Right!"
  • Avoid negative self-talk
  • Don't push the river: it flows by itself
  • Find a balance between striving and letting go of striving (Take a pause sometimes)
  • Work hard and take time to relax
  • Shower and change your clothes (even if into a clean pair of yoga pants)
  • Do something you enjoy each day
  • Go Outside
  • Excercise

COVID Challenge!

1. Gratitude Exercises: Write down 3 things you are grateful for that occurred within the last 24 hours.

2. The Doubler: Take one positive experience from the past 24 hours and spend 2 minutes writing down every detail about the experience. As you remember it in detail, your brain labels is as meaningful and deepens the imprint.

3. Get Moving: Do 10-15 minutes if a fun cardio activity every day. The effects of daily cardip can be as effective as taking an antidepressant.

4. Meditate: Every day take 2 minutes to stop whatever you're doing and concentrate on breathing. Even a short, mindful break can result in a calmer, happier you.

5. Send an e-mail: Write one, quick e-mail thanking or praising a coworker, friend, or family member. This helps to strengthen social connections which happens to be one of the best predictors for success, health, and even life expectancy.

Simplify Challenge!

1. Write down what you want your time at home to look like. (productive, kid-focused, get things done on your to-do list, time to relax, etc.)

2. Talk to your family. Share your feelings and ideas about what you want this time at home to look like. You might be surprised to find out what others have in mind.

3. Determine a budget.

4. Challenge yourself to simplify what your schedule used to look like, and find a new happy normal while you are at home.