The Wellness Newsletter
Barrington Middle School - VOL 5
A Message from Your School Counselors
Dear Parents and Guardians,
We're going into Week 5 of our not so new and not so normal situation. We are all experiencing a level of stress and anxiety that is different than ever before.
We would like to continue to be a resource to you and your children as we are all experiencing different struggles throughout our days. We may have good days and bad days as well as good moments and bad moments. This is normal right now!
Continue to do your best and do what you can. Whatever day or moment you are having it is okay. It is good for our children to see our strengths and our struggles too. Be patient with yourselves, be patient with your children, forgive yourselves for your bad days and forgive your children for theirs.
We are truly all in this together.
Your School Counselors,
Ms. Rouleau & Ms. Doran
Nurse's Corner
Slow breathing. When you’re anxious, your breathing becomes faster and shallower. Try deliberately slowing down your breathing. Count to three as you breathe in slowly – then count to three as you breathe out slowly.
Progressive muscle relaxation. Find a quiet location. Close your eyes and slowly tense and then relax each of your muscle groups from your toes to your head. Hold the tension for three seconds and then release quickly. This can help reduce the feelings of muscle tension that often comes with anxiety.
Stay in the present moment. Anxiety can make your thoughts live in a terrible future that hasn’t happened yet. Try to bring yourself back to where you are. Practicing meditation can help.
Healthy lifestyle. Keeping active, eating well, going out into nature, spending time with family and friends, reducing stress and doing the activities you enjoy are all effective in reducing anxiety and improving your wellbeing.
Take small acts of bravery. Avoiding what makes you anxious provides some relief in the short term, but can make you more anxious in the long term. Try approaching something that makes you anxious – even in a small way. The way through anxiety is by learning that what you fear isn’t likely to happen – and if it does, you’ll be able to cope with it.
Challenge your self-talk. How you think affects how you feel. Anxiety can make you overestimate the danger in a situation and underestimate your ability to handle it. Try to think of different interpretations to a situation that’s making you anxious, rather than jumping to the worst-case scenario. Look at the facts for and against your thought being true.
Plan worry time. It’s hard to stop worrying entirely so set aside some time to indulge your worries. Even 10 minutes each evening to write them down or go over them in your head can help stop your worries from taking over at other times.
Get to know your anxiety. Keep a diary of when it’s at it’s best – and worst. Find the patterns and plan your week – or day – to proactively manage your anxiety.
Learn from others. Talking with others who also experience anxiety – or are going through something similar – can help you feel less alone.
Be kind to yourself. Practice self-kindness. Remember that you are not your anxiety.
Kelly Faul, BMS Nurse
Lynn Lyons Pod Cast about Managing Anxiety
Dance Like Nobody is Watching
Virtual Field Trips
Monday: Future U. - Visit Johnson Space Center and meet Boeing employees
Tuesday: Dry Tortugas National Park, Florida
Wednesday: The National Gallery, U.K
Thursday: Canadian Apple Orchard
Friday: St. Louis Aquarium Galleries
Monday, Apr 13, 2020, 08:00 AM
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Your School Wellness Team
Tamrah Rouleau, School Counselor (7th/8th)
Kelly Faul, BMS School Nurse
Website: http://sau74counseling.weebly.com/
Facebook: https://www.facebook.com/Barrington-Middle-School-BMS-Barrington-NH-407593242631099/