The Self Care Corner
Vol. 2 | April 2022
Contact Me
Email: mtutt@cmithsouth.org
Website: https://cmitsouth.org/
Phone: 240-573-7250
Welcome Parents and Scholars!
Ms.Tutt's Corner
My name is Ms.Tutt and I am the school-based clinician who works with various students in small groups and/or individually here at CMIT South MS/HS. I serve in the capacity of the school’s Wellness and Mental Health Professional.
In the Monthly Newsletter, you will find various resources for:
Individual support
Group support
Family support
Coping strategies to increase mental. emotional, and social wellness for students, adults and staff
Mental Health resources
and more!
Services Available
Individual/Family Services: Your student(s) could benefit from services if they’re experiencing:
Changing eating or sleeping habits
Engaging in Destructive Behaviors
Extreme Feelings (Excessive worrying, sadness, fear)
Social Isolation
Regressing
A sudden shift in usual interest and habits
Hopelessness
Talking or thinking about self-harm or death a lot
- Study Skills and Organization
- Accountability and Responsibility
- Bullying
- Strengthening Sibling Relationships
- Building Self-Esteem
- Organizing for Success
- Socializing/ Peer support
- Time management
Interested in a consultation to determine the best needs for your student?
- Please contact me directly, reach out to their teacher or grade level administrator, or school counselor and we'll set up a time to talk
All services are free to PGCPS families
Consent forms must be signed before any services can begin
2021-2022 National Educational and Health Awareness Dates
Spring Into Some FUN: Ways to decompress, relax, reset and have some fun!
Family or Friends Outings
- Bengies Drive In (Middle River, MD)
- Warehouse Cinemas (Frederick, MD)
- IPIC Theater ( North Bethesda)
Physical and Competitive Activites
- Climb Zone
- Indoor Skydiving
- Batting Cages (Columbia Sportspark)
- Rock Climbing (Laurel)
- Top Golf
- Skydome
FREE Museums in Washington, DC
Click Here to see all 16 free museums in DC: https://mommypoppins.com/washington-dc-kids/museums/these-dc-museums-are-free-everyday-seriously
Outdoor Fitness
Try
- Outdoor parks with fitness equipement
- Trails or National Parks for hiking
- Campus tracks
- Your Neighborhood
- Walk The National Mall
The National Cherry Blossom Viewing
The National Cherry Blossom Festival is a spring celebration in Washington, D.C., commemorating the March 27, 1912, gift of Japanese cherry trees from Mayor Yukio Ozaki of Tokyo City to the city of Washington, D.C.
Indoor Activities Great for All Ages
- AutoBahn Indoor Speed Racing
- Main Event, Columbia (kids under 12 eat free Tuesday with purchase)
- National Aquarium, Baltimore
- Port Discovery, Baltimore
- Rage Room, Baltimore
- Hyper Kidz! Indoor Playground, Columbia
- Dino Safari drive-thru, National Harbor
Adult Activities
- National Harbor for a round of TopGolf or a
- Spin on the Capital Wheel.
- Head to Rocket Bar for a bar-cade experience,
- HalfSmoke for classic board games with your DC-flavored eats or
- Kick it up a notch with football, bowling and axe-throwing at Throw Social and Kick Axe Throwing.
Student Resource Corner: It's Okay To Not Be Okay
Websites providing helpful information, handouts, and resources
CLICK HERE TO VIEW THE FULL LIST OF MENTAL HEALTH RESOURCES FOR CHILDREN, ADOLESCENTS, AND TEENS
Resource Topics Include:
- Depression
- Anxiety
- Social and Emotional
- and more!
Try Applying One New Habit To Your Life: #Affirmations
Primarily to the practice of positive thinking and self-empowerment—fostering a belief that "a positive mental attitude supported by affirmations will achieve success in anything.
How to Use Positive Affirmations
- Raise your confidence before presentations or important meetings.
- Control negative feelings such as frustration, anger, or impatience.
- Improve your self-esteem.
- Finish projects you've started.
- Improve your productivity.
- Overcome a bad habit.
How to use them effectively:
- Affirmations may be more effective when you pair them with other positive thinking and goal-setting techniques.
- For instance, affirmations work particularly well alongside visualization. So, instead of just picturing the change you'd like to see, you can also write it down or say it aloud using a positive affirmation.
- Affirmations are also useful when setting personal goals. Once you've identified the goals you'd like to achieve, affirmative statements can help you to keep yourself motivated in order to achieve them.
- The power of affirmations lies in repeating them to yourself regularly. It's useful to recite your affirmations several times a day (have them pop up in your notifications!). You also need to repeat your affirmations as soon as you engage in the negative thought or behavior that you want to overcome
As we approach testing season here are some Tips and Strategies for Overcoming Test Anxiety for Students
Tips for Test Day
So you’ve done your studying, perfected your relaxation techniques and slept like a baby – now it’s time to take the test. Don’t be discouraged if you still feel pangs of anxiety, as a little worry is normal, no matter how prepared you are. Here are some helpful hints to get you through the hardest part:
- Allow yourself plenty of time (arrive early).
- Make sure you eat a healthy snack beforehand.
- Before you start, read the directions carefully.
- Budget your time wisely – you can always skip a question and go back.
- If you have to write an essay, create an outline first.
- Stay focused on the test and not the other students.
- If you feel yourself starting to panic take a deep breath and try one of the relaxation techniques discussed above.
- Remember, you are capable, confident and prepared!
Adult's Corner: Self Care Is The Best Care
Self-Care Vs. Coping Skills: How are they different?
- Exercising regularly.
- Eating healthy foods.
- Fostering and maintaining healthy relationships.
- Getting good-quality sleep.
- Seeking professional help when you need it.
- Following treatment plans for current ailments or diseases.
- Weigh pros and cons of a decisions
- Cognitive restructuring (change the way you think about a problem)
- Practice self-monitoring (awareness of a problem)
- Adopt a positive mindset in new situations
- Set healthy boundaries in a relationship
- Learn when to say "no"
- Practice assertiveness
- Exercising
- Sleeping more
- Deep breathing
Looking for a Therapist of Color? Check out The Directory below!
If you need immediate help due to suicidal thoughts or other serious emotional challenges, please contact:
- Maryland Crisis Hotline: 1-800-422-0009
- DC Crisis Hotline: 1-888-793-4357
- Prince George's County Crisis Services (Mobile Crisis Team): 301-429-2185
- Crisis Text Line: Text HOME to 741741
- Maryland 211: Call 2-1-1 or Text your zip code to 898-211
- National Suicide Prevention Lifeline: Call 1-800-273-8255 (TALK) or (800) SUICIDE
- Child Protective Services: 301-909-2450
- Text “TRIBE” to 741741 if you are expiring any type of crisis (anxiety, depression, self harm, suicide etc.
If you are experiencing a mental health emergency, please call 911 or go to your nearest emergency room.