PLMS Counseling
Keep on Moving!
April 27 - May 1, 2020
"The mind and body are not separate. What affects one, affects the other."
- Dr. Joe Dispenza
It's important to keep exercising in your daily life, especially now. Working out is a powerful way to care for your body, mind, and soul. When you exercise your brain releases chemicals that help manage stress and anxiety. The last couple of weeks have been stressful and we tend to ignore exercising when we most need it. You may not feel motivated to exercise because: sport seasons got cancelled, gyms, pools, parks, hiking trails, ball courts, and skate parks have been taped off, or perhaps you never felt motivated to exercise. The good news is that even light movement or stretching can release tension and help energies flow. Find an exercise routine that fits your needs and abilities! You can exercise alone, or with your family. Did you know that our Registrar Ms. Lakshmi exercises every morning with her extended family overseas? That's a win-win: She gets to see her relatives while working out!
Make exercise a part of your daily schedule. Consider creating a fitness playlist. Head outside if that's available for you.Take a walk or go for a bike ride. Fresh air cleans your head and provides mental stimulation. Spring is blooming and trees are filled with birds. Even the hardest times bring small gifts! The bottom line is that moving your body will reduce stress and make you feel energized.
Please continue to reach out if we can support you in any way. We miss seeing you and hearing how you are doing. Take good care of yourself!
Ms. Brittain, Ms. Varsa & Ms. Elliot
'Forest Bathing'
Forest Bathing, or shinrin-yoku in Japanese. Walking anywhere where there are trees can become a 'meditation' like experience. Read how it works: 'Forest Bathing Is Great for Your Health. Here's How to Do It (Time, June 1, 2018 )
Down Dog
Our Favorite 'Stay Home' Exercise Ideas
- Walk/jog - find quiet streets/trails
- Bike ride - Explore Sammamish
- Workout - inside or outside. Follow a PE class
- Dance - follow a routine or improvise
- Yoga - find a free video or use an app
- Play a game- badminton, ping pong, frisbee
- Drill - improve skills/techniques in your sport
- Longboard - wear helmet
RESOURCES:
- Internet, phone apps, Smart TV, streaming services, Xbox fitness etc.
- Ms. Swanson's Quarantine Bingo (pdf)
Human DOings vs Human BEcomings
We can all relate to having our daily to-DO-lists; a never-ending list of tasks to be completed. It is good to set goals and have a list of things you want to accomplish. However, we can easily be consumed by this to-DO-list and lose sight of the more important things like who we want to BE or who we are BEcoming.
If we take time to pause and be mindful, we will see the blessing in our “new normal.” Every situation provides new opportunity for self-reflection and growth and ultimately shapes you into who you are BEcoming. You might want to use some time to focus on developing yourself, your priorities, and the things that really matter to you and your family. Everyday is a gift!
Take a few minutes every morning to set your intentions for the day. Resist the urge to immediately look at your phone, check social media or dig into your list of things to do. Before you DO anything else:
Enter into a moment of stillness.
· Be still, find a quiet place
· Relax your body, breathe
· Quiet your mind
· Be present, let go of worries, regret or doubt
Ask yourself: “What do I need more of today in order to become my best self?”
Do you need more peace, adventure, connection or hope? How will you go about getting your needs met today? Hope you are taking the time to set aside your to-DO-list, to reflect on your well-being, taking care of yourself first and then those around you. Let this quarantine situation help shape you into the person you are BEcoming!
GUEST BAKER: Ms. Kiemle
"For me, baking cookies is about so much more than sugar and butter. Mostly, it is about love. Every time I use a recipe someone has shared with me, the giver is with me, in my heart and in my memories. Even when we are separated by space, death, time or COVID-19 social distancing, while I measure, sift, stir and roll the dough into balls, we are together. I also think of the people I am baking for as I place the cookie trays into the oven, re-arrange them for even baking, remove, cool and finally package them into a container for delivery. For now, I can only share this recipe of Aunt Ruth's Shortbread Cookies (pdf), but if you make them, I hope you feel the love I am sending you".
Ms. Kiemle
Creativity Corner with Ms. Elliot
"Music gives a soul to the universe, wings to the mind, flight to the imagination, and life to everything." --Plato
I love this quote about what music can do to enrich us as humans. Music can help us deal with hard times and celebrate the good times. The music we choose to listen to often changes with our moods. During this time of social distancing, many artists are sharing songs on various social media. I love to see some of my favorite musicians playing songs from home, with their dogs and kids around, and just keeping it real. Here are a few ideas how to use music creatively:
- Make playlists to suit your various moods, or to inspire a friend or family member, and share it with them. Curate a chill playlist for family dinners, a motivational playlist to help you crush your exercise of choice, or a playlist to improve your mood. I have a playlist called Audio Happiness that I can always turn to if I need a boost. Music is powerful!
- Write a song! Many of you play instruments or sing. Have you ever tried composing your own song? It's not as hard as you think...
- Play your instrument, sing, or dance every day. Such good stress relief!
- Collaborate with your musical friends on a video chat platform--jam session!
- If you are having trouble falling asleep, try making a calming or mellow playlist.
- If you're feeling bold, consider sharing your musical talent on a social media platform, or on a video chat with loved ones--grandparents especially would love to see you play/sing.
Keep on groovin' Pine Lake!!!
Mental Health Support
Our awesome School-Based Mental Health Counselor, Rosie Bancroft rosalie.bancroft@swedish.org is available to support PLMS students and families.
Parents: Rosie put together some great parenting advice. Her article is about how to help your kids when they are feeling down, how you can keep your sanity, and how we should learn to live in present.
PBSES with Ms. Bertsen
The Magic 5 to 1
John Gottman researched how to build and maintain positive relationships. He found that if we have a ratio of 5 positives to 1 negative it will boost the good feelings in any relationship. Often this ratio is used for couples - but it is magic when used with kids! Reflect how you feel when someone pokes at you to do something vs. when they notice the good things that you are doing. Which person do you want to be around and take direction from the most?
It helps to look for the positive things your kids are doing - even when you really have to look hard. Give them specific feedback. Not only does it increase positive feelings and make them want to be around you more - it increases the chances of them doing it again. Consciously look for small things that your family members are doing that you are appreciative of, or grateful for and give them behavior specific feedback.
- Thank you for putting the milk away!
- Thank you for remembering to put your dishes in the dishwasher!
- I appreciate you taking out the trash!
At the end of this time - our goal is to have a better relationship with our kids - making sure that we have noticed how wonderful they are most of the time will help all of us!
Click on picture above for John Gottman's article.
ISD Family Resources
Counseling Team
School Counselors (Student Last Names):
(A-Ho) Kristen Brittain: brittaink@issaquah.wednet.edu
(Hp-Pa) Kirsi Varsa: varsak@issaquah.wednet.edu
(Pb-Z) Meagan Elliot: elliotm@issaquah.wednet.edu
School Based Mental Health Counselor
Rosie Bancroft: rosalie.bancroft@swedish.org
PBSES Coach
Tori Berntsen berntsenv@issaquah.wednet.edu
Registrar
Lakshmi Palaniappan: palaniappanl@issaquah.wednet.edu