Health and Wellness

Poway High School Counseling

Be Well, Titans!

We miss you at PHS and hope that everyone has been keeping healthy during our time out of school. Creating a new routine at home can be challenging, but we are here to help! Below are some tips and resources to keep you healthy and ready to take on distant learning:

Get Some Sunshine

Did you know that getting 5-30 minutes of sunshine a day can help your immune system, your sleep patterns, your weight, and your mental well-being? So, if you want to be healthier, make sure you soak up that sun. The best results come from getting sunlight between 8:00 am and 12:00 noon. (But make sure you get sun responsibly. Any more than 15 minutes, you should apply [and reapply, when needed] sunscreen.

Get a Good Night's Sleep

Studies show a good night's sleep is very important for improving immunity and mental wellness. Teenagers generally function better if they are getting 8-10 hours of sleep each night.

Eat Healthy

Eating food that is designed to fuel and recharge your body is a great way to help with energy, focus, and all around feeling better. Be sure to eat a healthy diet to maintain health and wellness.

Take Breaks

When you've been focused on school work or stressful things, it's good to stop here and there and take a break to focus on the things you enjoy. This can be as simple as listening to your favorite song, or as complex as working toward something you are passionate about like crafting or helping others.

Get Outside

Getting exercise is a key component of healthy living. One of the most recommended forms of exercise is walking, especially in nature. Poway has a lot of nature you can explore, so make sure you get out and see it. You can find a list of trails and hiking spots here. Remember to follow any rules or guidelines set by the city, and ALWAYS use the buddy system.

Stress, Anxiety, and Depression Resources

Resources for Stress and Anxiety

High School students today are under a great deal of pressure. Whether academic, social, or as a result of outside stressors, teenagers have a lot to deal with. It can sometimes be overwhelming. This section has some resources for managing and moving forward.

Ways to Deal With Stress

Focus on what you can do.

Consistent good night's sleep helps with immunity, mental clarity and mood

Stay hydrated and eat nourishing food.

Creating meaning contributes to an atmosphere of positivity. By finding purpose, we created meaning to our day and existence.

Make a plan for each day with a schedule of activities that is balanced with time for meals and breaks. When we organize ourselves, we create a sense of being in control and opportunities to feel accomplished for getting things done.

I also wanted to add a last point, about being kind and patient. Not just with others but also with ourselves. Not sure how to say that...

Help Dealing with Stress/Anxiety/Depression

Family Connections Therapy is also offering mini sessions and half sessions for all existing or potential clients. So for parents/families that are having a hard time finding an hour without kiddos interrupting or just can't afford a full session, they are doing mini or 1/2 sessions. The half session rate averages around $70-75 and the mini sessions are about $50. The full sessions are around $140 to $150. More information on the flyer below.

Resources for Drug and Alcohol Use

We want to make sure you know where to turn to for substance use education and support. Sharon Struck, Student Services Specialist, has provided these links for you and your student(s). She is also available to talk to, just email her at and she’ll give you a call.

Parents: Facts on Teen Drug Use

Get information to assist you in talking with your teens about drugs and their effects, and learn where to go to get help. Includes tips on prevention, and even an Out of School Time Toolkit,

Teens: Drug Use and the Brain

Get the latest on how drugs affect the brain and body from the National Institute on Drug Abuse. Featuring videos, games, blog posts and more!

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We want you to know your health and safety is our first priority.

If you would like to talk to someone here at the school, please see the list of email addresses below. If you need help and are in an emergency situation, you can text TALK to 741741, or please dial 911.

Poway High Counseling


A - Em: Christy Brown

En - Lea: Jerrah Smith

Leb - Ra: Blanca Arreguin, Sub: Laura Gradiska

Rb - Z: Jerilyn Padua-Reyes

Intervention/CTE: Karly Wardwell

Support Staff

Counseling Assistant: Jodie Hughes

Career and Guidance Technician: Jaime Brown

Registrar: Michelle Bourget

Scheduler: Barbara Longworth

Student Services

Support groups, Individual support, Alcohol/Nicotine/Other Drug Education

Sharon Struck


Assistant Principals:

A-F: Gannon Burks

G-M: Monique Kanouse

N-Z: Aaron Little


Richard Nash