RHS Counselors Connection
December 2018 Edition
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Successfully Managing Stress
Stress reduction is an important part of a healthy lifestyle, just like diet and exercise. These tips will help you keep your stress levels under control.
By Diana Rodriguez
Medically Reviewed by Kathryn Keegan, MD
When you're stressed, your head may start to hurt, or you may feel nauseated, dizzy, or just plain overwhelmed. Stress can have a huge impact on every aspect of your life, so stress reduction is necessary for maintaining both your physical and emotional health. Since you can't simply wish stress away, managing stress is a vital skill to develop.
Whether you experience a sudden stressful situation, such as a major issue at work or a crisis at home that needs to be addressed right away, having a plan for stress in place is a good idea, says Larry Kublak, PhD, a psychologist and the director of psychological services at the behavioral health center of Tallahassee Memorial Healthcare in Florida. "Stress can occur at any time or place, and we do our best when we have tools at the ready to deal with it," he explains.
If it's an urgent problem that requires your immediate attention, managing stress is important so that you can think clearly. The same is true with ongoing, nagging concerns about your job, health, finances, or family members that create a steady buildup of stress. "Know the kinds of things that are available to you on short notice so you can utilize them, such as listening to music, going for a short walk, or guided imagery," says Dr. Kubiak.
Try these tips to help you with general stress reduction as well as specific anxiety-provoking experiences.
1. Step Back and Put the Problem in Perspective
Maybe you're disappointed that you didn't get a promotion you were up for or concerned that money is a little tight this month because of an unexpected medical bill. Feeling stressed is a natural reaction. But try to take a step back and ask yourself: Will this issue still matter in a year? In five years? If the answer is no, take a deep breath and try to move forward. Keeping things in perspective is crucial to managing stress.
2. List Some Solutions and Come Up With a Plan
If there's a specific problem you need to fix, make a list of all possible solutions and pick the best one for your situation. Realizing that you have options and coming up with a concrete plan will have a direct effect on stress reduction. "Break the task into smaller parts so you can try to accomplish what you need to in an hour, a day and then next week so the problem becomes more manageable," suggests Kubiak.
3. Accept Those Things Beyond Your Control
Some circumstances are simply beyond our control, and we have to learn to cope with and accept them. Fortunately, you do have control over how you react to stressful situations. Staying calm and being willing to accept emotional support from others can help in managing stress.
4. Give Yourself a Break to Relax and Recharge
Daily stressors can creep up on you before you realize it, so treat yourself to at least one relaxing activity every day. Listening to music, meditating, writing in a journal, or enjoying a soothing bubble bath are all great ways to relax and relieve stress. "Meditation allows us to clear our minds and be able to see things in a more realistic perspective," notes Kubiak. Taking time for yourself is important for both preventing and managing stress.
5. Try to Get Some Regular Exercise Every Day
Exercise is one of the best methods for managing stress because it can relieve both the physical and emotional effects of stress. Consider fitness choices that also deliver specific stress-reducing effects like yoga, tai chi, Pilates, or one of the martial arts, all great ways to get rid of pent-up stress and negativity. "Exercise can help regulate and dissipate in a productive way those 'fight or flight' stress chemicals in the brain," says Kubiak.
6. Open Up to People and Express Your Feelings
If something's bothering you, don't keep it to yourself. Talk to people you trust, like friends, family, or coworkers, about what's on your mind. Even if you're not looking for specific advice, it usually feels good just to get your feelings out into the open.
7. Set Reasonable Expectations in Your Daily Life
Being busy is sometimes inevitable, but regularly taking on more than you can manage can cause unwanted and unwelcome stress. Tell yourself that it's okay to say no to activities at your child's school or to extra projects at work — you are not obligated to accept every request made of you. Additionally, don't take on more financial responsibilities — such as a new car or a bigger house — if you think they'll be a stretch. Being realistic about your finances is an important strategy for managing stress.
8. Resolve Issues Before They Become Crises
It’s human nature to avoid unpleasant topics and circumstances, but if you're concerned about a brewing situation, whether it's at work or at home, address it early to keep it from becoming more serious, harder to solve, and more stressful for you. Problems are always easier to handle before they develop into full-blown calamities.
Everyone feels stress — it's impossible to avoid it all the time. But it is possible to keep stress under control by setting realistic expectations of yourself, learning how to keep problems in perspective, and enjoying relaxing breaks from the daily demands of life.
CLICK HERE to view full article.
Tools for Managing Stress
Here is just one example of a great app to use.
The Headspace app teaches you how to breathe, meditate and live mindfully. It’s even been proven to improve focus. There are exercises on everything from managing anxiety and stress relief to breathing, happiness, calm and focus. Plus, we have specially-designed sleep meditations to guide you to a place of rest. And don’t worry if you’ve never meditated before. Andy Puddicombe, co-founder of Headspace and a former monk, will guide you through every step as your personal meditation coach. There’s also a free Basics course that will teach you the essentials of meditation and mindfulness. After the Basics, there are dozens of courses you can explore or you can use Everyday Headspace to simply meditate and get a moment of relief.
What does Forgiveness have to do with the holiday season?
Forgiveness is not just about reconnecting with lost loved one and rebuilding a relationship, although that can be a big part of it if you choose. Forgiveness is sometimes just a way for us to recognize our feelings about a person or situation and learn to move on and let go of those deep emotions.
Let It Go: 11 Ways to Forgive
11 simple ways to forgive, heal, and move on.
BY STEFANIE GOLDSTEIN AND ELISHA GOLDSTEIN
When you’ve been hurt by someone, it’s not always easy to let it go. But holding on to a grudge will only make you feel worse—and not just emotionally. Resentment can cause your blood pressure to spike and trigger the release of stress chemicals that can make you physically sick. And the truth is: It doesn’t really do any good anyway. As the saying goes: “Not forgiving is like drinking poison and expecting the other person to die.”
The paradox is, when you’ve been wronged, forgiveness is the only thing that provides relief from the pain. Sound like a bitter pill to swallow? Read on to learn how forgiving others (and yourself) can help you release the heavy burden of resentment and experience more freedom.
1. Understand forgiveness
Before you attempt to force forgiveness on your most tender hurts, consider what it is you’re asking of yourself: Forgiving doesn’t mean that you condone what happened or that the perpetrator is blameless. It is making the conscious choice to release yourself from the burden, pain, and stress of holding on to resentment.
Forgiving doesn’t mean that you condone what happened or that the perpetrator is blameless. It is making the conscious choice to release yourself from the burden, pain, and stress of holding on to resentment.
2. Feel your pain
Hurts can run deep, even if at first glance they don’t seem to make a big impact. It’s important to give yourself permission to acknowledge and honor the pain that’s very real for you. Notice where you feel it in your body and ask yourself, “What do I need right now?” Maybe you need to feel supported, take more time, or do something kind for yourself. Allowing space for the pain in this way can help you know whether you’re ready to release it from your heart and mind.
3. Name it
Whether you’ve hurt yourself or have been hurt by another, allow yourself to be honest and simply name the feelings that are there. They might include guilt, grief, shame, sorrow, confusion, or anger. As you consider the act of forgiveness, any of these feelings can arise. A study at UCLA found that when you name your emotional experience it turns the volume down on your amygdala, the emotion center of the brain, and brings resources back to your pre-frontal cortex, the rational part of your brain. So, by naming the feeling you can create space and not get overwhelmed.
4. Let it out
Keeping hurt feelings bottled up only causes additional stress to your mind and body. Even if the memory is difficult to confront, see if you can share how you’re feeling. You can write about it in a journal or talk about it with a friend or a professional counselor. Sharing helps you expand your perspective, and perhaps even see what happened through a different lens.
5. Flip your focus
If possible, see if you can flip your focus from being the victim to putting yourself in the other person’s shoes. For example, consider the life the person lived that led them to this hurtful action. This is difficult to do, but remember, you’re not condoning any action. This exercise is just about trying to see that, as humans, we are deeply impacted by our own traumas and life experiences, which greatly inform how we show up and act in the world. If you are able to do this, compassion naturally tends to flow from this more understanding perspective.
6. Take action (start small)
Whether you are forgiving yourself or another person, taking action can help to facilitate healing and make you feel more empowered. It’s best to start with smaller misdeeds to get into practice and feel what’s possible. Writing a letter or having an uncomfortable conversation can be difficult and even scary, but often a sense of empowerment emerges from the self-compassionate action of listening to yourself and doing something that supports you.
7. Remember, you’re not the first or last
When you’ve been hurt, it’s common to feel like you’re the only one who has ever been wronged in this way. In fact, it’s likely that this transgression (or something similar to it) has been made many, maybe even millions of times before throughout human history. Making mistakes is part of our shared human experience. Remembering you are not alone in experiencing this kind of pain can help to loosen your grip on your resentment.
8. Have patience; forgiveness is a practice
Forgiveness isn’t a quick-fix solution. It’s a process, so be patient with yourself. With smaller transgressions, forgiveness can happen pretty quickly, but with the larger ones, it can take years. As you begin with the smaller misdeeds and then move onto the harder ones, be kind to yourself, take deep breaths, and continue on.
9. Stop blaming
We all know it can feel good now and again to complain to a friend—misery loves company, right? Well, not exactly. Researcher Brene Brown, author of Rising Strong, says, “Blaming is a way to discharge pain and discomfort.” It gives us a false sense of control but inevitably keeps the negativity kicking around in our minds, increasing our stress and eroding our relationships.
10. Practice more mindfulness
A recent study surveyed 94 adults who had been cheated on by their partners, and found a correlation between traits of mindfulness and forgiveness. In other words, it can be said that the more you practice mindfulness, the more you strengthen your capacity for forgiveness.
11. Find meaning and strength through your pain
As you practice working with the pain that’s there, you grow key strengths of self-compassion, courage, and empathy that inevitably make you stronger in every way. As psychiatrist and Holocaust survivor Viktor Frankl wrote in Man’s Search for Meaning, even in the most horrific and painful circumstances, we have the freedom to create meaning in life, which is a powerful healing agent.
CLICK HERE for the full article.
College Corner
University of Northwestern Ohio
Located in Lima, Ohio, UNOH is a private university offering numerous degree and non-degree options for studying automotive mechanics, with plenty of paths for specialization.
UNOH combines the benefit of small class sizes, skilled instructors, state-of-the-art technology, and fast and focused six-week class sessions to provide a thorough educational experience. The curriculum is centered on ASE certification and is taught by Master ASE-certified instructors. Also, the school offers the unique options to focus on high performance technology, and alternative fuels technologies.
Among its degree programs, UNOH offers a 2+2 B.S. degree combining auto mechanic school education with business education, with the goal of preparing students to manage or even own an automotive repair business. The College of Applied Technologies claims a high placement rate for its students, and is dedicated to ensuring the students secure the careers they are pursuing, through its Career Services resource program, and through networking with numerous professional organizations in the field.
Visit https://www.unoh.edu/
Career Planning & Spotlight
Automotive Career Paths
Automotive advances have a way of driving broader innovations (pardon the pun). From the way that millions of people travel to work each day to the way that billions of dollars in consumer product reach their destination; from the vehicles that perform highly specialized industrial tasks to the infrastructure that makes public transportation possible, automotive technology is at the very heart of our economy, culture and way of life.
This means that there are more careers in automotive technology than meet the eye. Opportunities abound in automotive services, including repair technicians, body and glass specialists, and salespersons. But the automotive field is actually an extremely broad and varied one that includes opportunities for management and leadership in the retail sector, mechanical engineering in the manufacturing sector, and the development of new alternative fuel solutions in the research sector, to name a few of many options. If you have a mind for mechanics, a passion for the way we get from Point A to Point B, and a desire to contribute to the safety, efficiency, and technological evolution of the automobiles both on our roads today and in the future, you should consider pursuing a degree or certification in Automotive Technology. (Note: The name of your program may be some variant on Automotive Technology, and may depend on your area of focus. Some relevant degree programs may include Automotive Repair, Automotive Engineering and Mechanical Engineering.)
Depending on your career path, it may benefit you to pursue both a degree and a certification.
Automotive Technology Certification
Certification can be important both in building your skill sets and establishing credibility in your field. A certification in automotive technology can serve either as a substitute or a supplement to an associate’s degree. In some instances, a credible certification program will open many of the same entry-level pathways as an associate degree — though not necessary with the same level of appeal to employers nor the added benefit of jump-starting your path to a bachelor’s degree.
That said, if you have already earned your associate’s degree, consider a certification program as an immediate follow-up. Many of these programs will either allow or even require you to begin working in the field as an apprentice. If you do pursue a certification in automotive technology or a related area, be sure that your program has been accredited either by the Accrediting Commission of Career Schools and Colleges(ACCSC) or the National Automotive Technicians Education Foundation (NATEF).
Engineering Certification
If you wish to become an automotive engineer, you must hold a state-issued license. In order to become a licensed Professional Engineer (PE), you must have first earned at least a bachelor’s degree from an ABET-accredited engineering program. Once you have acquired this degree, you’ll qualify to sit for the Fundamentals of Engineering (FE) exam, which is administrated by the National Council of Examiners for Engineering and Surveying.
This license will qualify you to work in the public as an engineer. However, in order to earn the title of Professional Engineer (PE), you will need to practice in the field for another four years. This will qualify you to take the Principles and Practice of Engineering exam.
Once you pass this exam, you are a fully-licensed PE, a status which will open up a far wider array of professional opportunities. Some states may require a level of continuing education to retain this status, though this will differ from state to state.
Associate Degree in Automotive Technology
An associate’s degree in Automotive Technology can help improve your appeal to prospective employers in a competitive field. While it is possible to begin entry level work as an auto-mechanic, body work specialists, or equipment technician without an associate’s degree, each of these areas is growing more sophisticated and advanced all the time. This two-year, 60-credit program can both help you land a good job in your field and make you better prepared to succeed within. Courses will largely focus on different aspects of automotive technology, offering introductory education on repair, maintenance, transmissions, heating and cooling systems, suspension, engine repair, etc. You will likely also engage in a great deal of hands on learning. Many schools will require you to procure your own toolkit for this part of your coursework. Once you’ve earned your associate’s degree, you should have all the basic knowledge and qualifications to begin working at the service, maintenance, repair or manufacturing level. This can also give you a boost in the competition for managerial work in sales or distribution. Opportunities for greater advancement also exist in each of these areas if you choose to parlay your associate’s degree into a bachelor’s degree program.
What Courses Will I Take?
- Service & Maintenance
- Power Trains & Transmissions
- Suspension & Steering
- Engine Repair
- Wiring & Electrical Systems
Now that you know what to look for, check out our ranking of The 20 Best Auto Mechanic Schools.
You might also be interested in checking out The 50 Best Engineering/Technology and Computer Sciences Programs in the World.
Bachelor of Automotive Technology
A bachelor’s degree in automotive technology can open the door to management and leadership opportunities in the field. In addition to honing practical skills in service, maintenance, and repair, you’ll have the chance to dive deeper into the technology and research behind automotive innovation as well as learn how principles of organizational leadership and advanced analytics can apply to the automotive field. This is also typically where you’ll begin to hone your focus on an area like safety, mechanical engineering, alternative fuel science, or distribution logistics, to name a few of many options.
It bears noting that not every school offers a four-year, 120-credit program in automotive technology. This is because, for many popular professions in the field, an associate’s degree and/or certification will be largely sufficient to get your foot in the door. But if you’re looking to get on a path toward leadership or Research & Development, a bachelor’s degree can be a big help. This is especially true for associate degree holders who are already working professionals. If you have ambitions to work either behind the scenes or on the cutting edge of the automotive industry, a bachelor’s degree can make that possible.
What Courses Will I Take?
- Drivability Diagnostics
- Alternative Fuel Systems
- Manufacturing Management
- Mechanical Design
- Heavy Equipment Design
- Collision Science
- Transportation Infrastructure
- Mechanical Engineering
What’s the Difference between a Bachelor of Applied Science, Bachelor of Science, or Bachelor of Technology in Automotive Technology?
In reality, the differences between these degrees is minimal. In most cases, it will simply be a matter of which degree your chosen school confers. In each of these, you’ll take a deeper look at the science and technology behind automotive design and innovation.
CLICK HERE to view the full article.
Scholarships 101
Now is the time to set up accounts on the scholarship databases listed in the left hand column. Start applying early and for as many as you can. A lot of scholarship money goes unused because students don’t apply. Also check with the schools you plan to apply. They each have their own scholarship applications and deadlines.
Federal Financial Aid
It is also time to request your FSA ID. You will need this to complete your FAFSA. CLICK HERE for directions. BOTH you and your parent must request a FSA ID prior to completing the FAFSA. FAFSA opens on October 1, 2018 for the 19-20 school year (the year you plan to attend college or other institution).
Florida Bright Futures
Information about eligibility requirements can be found at the Florida Bright Futures website. Be sure to check your specific status at Florida Shines. Your State ID is your social security number with an X at the end. If you have questions about your status, see your School Counselor.
Institutional Financial Aid
Each college or university also has their own sources of financial aid. You need to check with each school individually to see if they have a financial aid application.
Scholarship Databases
There are several online scholarship databases that provide secure links to apply for private scholarships. We recommend that you use one (or many) of these to ensure that your private information is not stolen. Googling scholarships can lead you to scam or phishing sites that target students for identity theft.
http://studentscholarships.org/
http://tuitionfundingsources.com/
http://college-scholarships.com/
http://www.militaryscholar.org/index.html
Private Local Scholarships
As local organizations contact us with scholarship applications, we will post them on the RHS Scholarship Bulletin. Be sure to check it out often for updates. Here is a sample of what is available right now.
AXA/U.S. News & World Report Achievement Scholarship
High School Seniors- Community Involvement and achievement. Multiple scholarships ranging from $2,500 to $25,000 will be awarded. Go to www.axa-achievement.com. Deadline is December 2018
The Women’s Transportation Seminar of Northeast Florida
Scholarship applications are now open for the 9th Annual Scholarship Awards from the Women’s Transportation Seminar Northeast Florida Chapter. There are multiple scholarships available to female students interested in pursuing a career in a transportation related field and are currently enrolled in high school programs, vocational programs, undergraduate degree programs, or graduate degree programs. The Women’s Transportation Seminar (WTS) Northeast Florida Chapter awards scholarships to students residing in Northeast Florida, including Baker, Clay, Columbia, Duval, Nassau and St. Johns counties. More information about these scholarships are also available on the website scholarships and to apply go to www.wtsinternational.org/northeastflorida. Deadline December 3, 2018
The Eugene McDermott Scholars Program at The University of Texas at Dallas
One of the nation’s most generous and selective undergraduate merit awards, valued at more than $250,000 (out-of-state) or $150,000 (in-state), the scholarship includes tuition, stipend, study abroad and professional development funding. At UT Dallas, students have access to distinguished faculty, innovative academic programs, nationally recognized research and countless career-oriented opportunities. Qualifications and deadlines are online. Please visit our website for more information https://www.utdallas.edu/mcdermott/. If you have any questions, please contact us at (972) 883-4610 or mcdermott@utdallas.edu. Deadline: Dec. 7, 2018
Foot Locker Scholar Athletes
High School Seniors currently involved in high school, intramural or community based sports. Leadership in sports, academics, achievement and essays. Multiple awards of $20,000 over 4 years will be awarded. Go to www.footlockerscholarathletes.com. Deadline is December 14, 2018.
Burger King Scholar Program
High school seniors with a passion for community service- minimum 2.5 GPA. Awards range from $1,000 to $50,000. Go to http://bkmclamorefoundation.org/who-we-are/programs/burger-king-scholars-program. Deadline December 15, 2018.
Stephen J. Brady Stop Hunger Scholarships
Students who are driving awareness and mobilizing youth to be catalysts for innovative models that provide solutions to eliminate hunger in America. Awards are $5,000 plus a $5,000 grant to your favorite hunger charity. Go to http://us.stop-hunger.org/home/grants.html. Deadline December 15, 2018.
AvaCare Medical
High school seniors who are planning to pursue a degree in the medical field. Write about an act of kindness that inspired you. Awards $1,000. Go to www.avacaremedical.com/scholarship. Deadline December 15, 2018.
Student Resources
SAP (Student Assistance Program) Counselor- Kim Barrera
The Student Assistance Program works with identified adolescents to screen for risk factors that may interfere with a student’s ability to positively cope with life challenges and stressors. The program consists of individual and/or group prevention activities where teens work with an SAP team member 1-4 times a month on a short term basis. SAP does not provide direct therapy services but can assist students with accessing services through Clay Behavioral Health. You can ask any of your teachers to go see Ms. Barrera in Building 5 room 554 or you can talk with your School Counselor to be referred for services.
Military Life Counselor- Atrews Bell
Mr. Bell provides a variety of services and/or referrals for students with a parent/guardian on active duty or retired military. This can include academic assistance, personal counseling, help with transitioning from school to school and much more. See your School Counselor for more details or stop by Mr. Bells office in Building 1 room 140.
Contact Us!
Pre-IB & IB Students
(904) 336- 8912
Lori.feathergill@myoneclay.net
Maria Littlejohn
Student Last Names A-E
(904) 336- 8904
Maria.littlejohn@myoneclay.net
Jackie Welch
Student Last Names F-L
(904) 336- 8903
Jacquelyn. welch@myoneclay.net
Margo Whyte
Student Last Names M-R
(904) 336-8902
Tabbatha Johns
Student Last Names S-Z
(904) 336-8906
Tamara Mansel-Tucker
College & Career Coach
(904) 336-8889