Parent Self-Care Suggestions

Taking care of our emotional health during stressful times

Everyone reacts differently to stressful situations

A Word From The School Counselor Department at the Upper Rio Grande School District.

Hello Tiger Families!

As we are winding down the last few days of school, the School Counselor Department would like to thank you for your resolve and dedication to your child's education. As we navigate through this difficult time please remember that everyone reacts differently to stressful situations and it is a normal reaction to feel how you are feeling right now. Please try to take some time for yourself and find some fun this summer! Below are some helpful tools for you and your family.

Take care and stay safe,

-URGSD School Counselor Dept.

Signs Of Burnout

  • Easily Frustrated
  • Sadness, Depression, or Apathy
  • Blaming of others, irritability
  • Lacking feelings
  • Isolation or disconnect from others
  • Poor self-care (hygiene)
  • Tired, exhausted or overwhelmed
  • Feeling like a failure (Nothing you do will help, you are not doing your job well, you need alcohol or other drugs to cope)

Parent Self-Care

Take a walk (Sun can help reduce depression)

----When you are exposed to the sun your brain produces a hormone called Serotonin.

Serotonin is associated with boosting your mood and helping you stay calm and focused.

Stay mindful (focus on the present moment)

----Close your eyes and take a few deep breaths. Mindful breathing can help lower stress levels, better sleep, improve attention, banish temporary negative feelings, reduce anxiety.... etc.

Take breaks (Take time to unwind and remind yourself that these strong feelings will fade.)

Take care of your body (Add healthy foods to your meals, take time for movement ie. walk, exercise, etc., get plenty of sleep, avoid alcohol and drugs)

Stay informed (Watch for news updates from reliable officials)

---- Avoid excessive exposure to media coverage of the event.

Ask for help (Seek out family members, friends, and professionals)

----Talk to a clergy member, counselor, or a doctor

----It's ok to say "I can't do this alone."

Support Loved Ones

  • Call, Text, Email
  • Video Chats
  • Mail Letters/Cards

Your Child Showing Signs Of Distress?

  • Change in energy and activity levels
  • Change of appetite
  • Sleeping problems or nightmares
  • Feeling anxious, fearful, or angry
  • Difficulty concentrating
  • Headache, body pain, or skin rashes
  • Feeling shock or disbelief
  • Chronic Health problems getting worse
  • Use of alcohol or drugs

Emotionally Intelligent Parenting: How To Help Your Children

  • Talk With Them (Share age-appropriate information)

--Reassure them, address rumors, answer questions

  • Set A Good Example By Taking Care Of Yourself (Children only know what you show)

--How do you show caring? How do you handle anger, annoyance, praise, apology, etc.?

  • Limit Over Exposure To Media and Social Media Covering Of Stressful Events

  • Try To Keep Regular Routines

  • When Is There Fun In The Household? (Create an oasis against stress with fun and humor)

  • Find The Strength In Every Child

  • Make Them Helpers (Everyone in the family is important)

--Choose age-appropriate chores that allow children to be proud to contribute.


Parent Resources

Local Resources

San Luis Valley Behavior Health Group:



Del Norte Police Department


SLV Food Banks


----Del Norte: (719)480-4120

Colorado Crisis Services


----Text TALK to 38255

US Department of Health and Human Services

Crisis Helpline: 1-800-985-5990

----24/7 hotline dedicated to providing immediate crisis counseling or text talkwithus to 66746

----Spanish: 1-787-339-2663

----TTY: 1-800-846-8517

Interesting Articles

Upper Rio Grande School District (Website)

High School Counselor- Elise Lovato ( Jr. High School Counselor 5-8- Alfonso Casias ( Elementary School Counselor K-4- Stella Maez (