School Counseling News
Bridgewater Middle School: 2021-2022 Quarter 2
Who Cares about Self-Care? You Should!
According to the National Council for Mental Wellbeing, self-care refers to activities and practices that you can engage in on a regular basis to reduce stress and maintain your short- and long-term health and wellbeing. Taking care of yourself emotionally and physically makes it more likely that you can handle any crisis or difficult situation that comes your way. It also ensures that you will be able to take care of others.
Self-care is about doing activities you enjoy for yourself (and not just to please someone else). Everyone’s self-care plan is unique because we are all different. 5 common self-care goals include:
- Taking care of physical and psychological health.
- Managing and reducing stress.
- Recognizing emotional and spiritual needs.
- Fostering and sustaining relationships.
- Achieving balance in different areas of life.
Commit to what you want to do and a time to do it. Start small with something like establishing a healthier sleep routine then add more activities. Try new things but then get rid of the things on your list you actually don’t like. For example, if you try yoga but found it annoying then try something else like walking, playing with a pet, a creative outlet, or deep breathing.
Speaking of Breathing...
Breathing exercises and mindfulness are associated with positive emotions, clearer thinking and reduce feelings of anxiety. Although you may not notice it, your breathing changes when you are stressed. It becomes shallower, faster, and more irregular. Research shows that slowing your breathing down during times of stress puts your mind in a more calm state. Exhaling for longer periods of time causes your heart rate to slow down. So, changing your inhale to exhale ratio can help you calm down. For example, you can try inhaling for 4 counts then exhaling for 8 counts.
For more on breathing exercises, please see the following sources:
8 Breathing Exercises to Try when you Feel Anxious
https://www.healthline.com/health/breathing-exercises-for-anxiety#abdomen-breathing
Belly Breathing
https://kidshealth.org/CHOC/en/teens/relax-breathing.html
Box Breathing
Career Exploration: My Career Shines
Students in all grades will participate in a career exploration program beginning this quarter through their social studies classes called My Career Shines. Although this is the first year we are using this program, each year in middle school, students will build upon their progress.
Announcements
Please send any immunization documents, change of address, email or phone numbers to the Registrar at Jessica.Schulte@ocps.net .
Please forward all absence notes and attendance inquiries to adam.miller@ocps.net .
Quarter 2 begins October 11th - Please note that we have hired a couple of new teachers which will necessitate schedule changes for some students to reduce class sizes.
Counselors will deliver Teen Safety Matters lessons in classrooms beginning this week. These lessons are part of a research-based prevention program centered on safety including digital (online) safety, abuse and bullying. For more information, please see www.mbfteensafetymatters.org .
October is: National Bullying Prevention month & ADHD Awareness month
October 23-31st we celebrate Red Ribbon Week. This year's theme is Drug Free Looks like Me. Visit the website www.redribbon.org for contests and activities.
For virtual school classes (OCVS or FLVS), please click HERE . Contact your counselor with any questions about taking online courses. Please note that you need counselor approval for all virtual classes.
Free Tutoring Service
The Orange County Library System is offering free tutoring through Brainfuse which students can access through Launchpad on their school computer. Tutoring is available from 2pm-11pm every day. For more information see the library website at https://libguides.ocls.info/homework .
1. From Launchpad, click on the Library Research Tools folder.
2. Click on the Orange County Virtual Library Cars icon.
3. Scroll down the page and click on BrainFuse.
4. Login to the Orange County Virtual Library Card with the student ID number and the birth date in YYYYMMDD format.
5. Select LIVE TUTORING.
6. Select the grade and subject area. Click GET LIVE HELP.
Clubs & Activities
For all other teachers, please contact them directly via email. All teachers' emails may be found on the Bridgewater website.
School Counseling Team
Ms. Gina Jacobson
Room 687
Ms. Seante Borden
Dr. Lydia Barza
Ms. Allison Brohawn
P25
Ms. Carmen Madison
Room 687
Ms. Patricia Lagos
Room 687