The Parent Connection
Updates for Special Education and Student Services
May 2019
Mental Health Month
This year marks the 70th year celebrating Mental Health Month.
Each May, our schools celebrate mental health by holding assemblies, signing pledges, and involving students in their own mental health awareness. Contact your school counselor for specific information related to your child's school.
Mental Health Boosters
Here are some tips for keeping up with your mental health:
Mood Boosters
- Read the story of someone you admire
- Watch a funny YouTube video
- Play with an animal
- Watch a movie you loved when you were younger
- Reorganize your room
- Make a list of places you want to travel
Address Your Basic Needs
- Eat a healthy snack.
- Drink a glass of water.
- Take a shower or bath.
- Take a nap.
Process Feelings
- Draw how you’re feeling.
- Make a gratitude list.
- Punch a pillow.
- Scream.
- Let yourself cry.
- Rip paper into small pieces.
Vent. Venting is not the same as asking for help, it's taking an opportunity to share your feelings out loud. We do this naturally when we talk with someone we can trust about whatever is upsetting us. You can also vent by writing a letter to the person who upset you. Keep the letter a couple of days and then tear it up. Stick to pen and paper—using social media when you are highly emotional can be tempting, but you might say something you regret.
Problem Solving
- Make a list of solutions to problems – it can help to brainstorm with a friend of family member.
- Make a list of your strengths. There are plenty of things about you that are awesome, no matter how down you are feeling at the moment.
- If a person has upset you, talk with them directly. Fill in the blanks to this sentence – “I feel ______ when (this happens) because ______. Next time, could you please ________.” Example: “I feel left out when there is no room at the lunch table, because then I don’t have friends to talk to. Next time can you please save me a seat?”
Volunteering/Acts of Kindness
- Do something nice for someone you know.
- Help a stranger.
- Volunteer your time.
Hobbies/Stress Relievers
- Learn something new – there are tutorials for all kinds of hobbies online.
- Create - try a craft project, color, paint, or draw. Invite a friend to join you for added fun.
- Write – you could write a story, a poem, or an entry in a journal.
- Get active – dancing, running, or playing a sport are some good ways to get moving.
- Play a video game.
- Get a plant and start a garden.
Relaxation Exercises
- Practice belly breathing –put one hand on your stomach and start to inhale slowly. As you breathe in, imagine a balloon in your stomach filling up and continue to inhale until the balloon is very full. Put your other hand on your heart, feel your heartbeat, and hold your breath for 5 seconds. Now let your breath out slowly for 10 seconds – feel your belly flatten like a deflating balloon. Repeat this process 4 or 5 times and you should notice your heart beat slow down and your muscles relax.
- Try progressive muscle relaxation –clench your toes for a count of 5, then relax them for a count of 5, then move to your calves, then your thighs, then your abs, then your arms, then your neck.
- Play with Play-Doh.
- Go for a walk – feel the ground under your feet and the air on your skin. Focus on your senses.
- Find a guided meditation on YouTube.
- Do yoga – you can find videos on demand using your tv or online.
- Read a book.
- Listen to music, a podcast, or an audiobook.
- Unplug – turn off your phone, tablet, and/or computer for an hour or so.
Ask for Help
- Text a friend.
- Ask someone to just sit with you.
- Call a family member.
- Talk to an adult you trust.
- Call a friend you haven’t talked to recently.
- If you are in crisis, call 1-800-273-TALK or text “MHA” to 741741.
If nothing seems to work...
If you still feel sad, worried, or scared after trying to help yourself, you might be showing the early warning signs of anxiety or depression.
A screening is an anonymous, free, and private way to learn about your mental health and if you are showing warning signs of a mental illness. Visit mhascreening.org to take a screen˙it only takes a few minutes, and after you are ÿnished you will be given information about the next steps you should take based on the results.
A screening is not a diagnosis, but it can be a helpful tool for starting a conversation with your doctor or a loved one about your mental health.
Safe Schools Update
Upper Moreland held a Safe Schools Advisory Committee meeting on April 24th to provide information to the community and to hear feedback from parents and community members. For additional information on topics discussed, please check out the Safe Schools section of the website.
Have a tip, contact the Upper Moreland Safe School Helpline. Students and parents can anonymously report threats and concerns through call, text or through the app.
Call 1-800-418-6423 ext. 359
Text 66746
Download the app at Safeschoolhelpline.com
In addition, the district also participates in the State mandated Safe2Say Something Hotline.
Call 1-844-SAF2SAY
Download the app by searching SAFE2SAYPA
Report online at SAFE2SAYPA.org
Want to reach out to the Safe Schools Parent Advisory Steering Committee? You can contact them with questions or concerns at safeschoolsparents@umtsd.org.
Need Assistance?
This district maintains a list of local services, from food banks to housing partners, to counseling services. If you are in need, please click on the link below to check out this resource.
Mental Health Tips for the Home
1. The first rule of caring for your child's emotional or behavior struggles is that there are no rules. Parenthood doesn’t come with a manual and there will be a lot of trial and error as you figure out what works best to help your child.
2. Cover the basics. Before you dismiss your child's outburst as a lack of control, ask yourself if there is a simple explanation for what’s going on. Are they hungry or thirsty? Are they too hot or cold? Are they overstimulated? Did they get enough sleep? Are they feeling under the weather (i.e. – colds, allergies, headaches, upset stomachs)?
3. Pick your battles. Ask yourself if this specific behavior is doing any harm, or if it’s just annoying—annoying probably isn’t worth arguing over. If you do get in an argument with your child, resist the urge to raise your voice. Be matter-of-fact and stand your ground.
4. Environment matters. Do your best to create a home that is low on stress, safe, and supportive. A “Mary Poppins”-type household would be great, but let’s get real. If you and your significant other get in a fight, keep it away from the kids. Give reasonable timelines for getting chores done. Praise your child for the things they do well and let them know that you love them.
5. Encourage communication. Let your child know that they can talk to you about their thoughts, feelings, or difficult situations they’re dealing with. When they do come to you, really listen to what they have to say. You may not agree or understand, but you need to accept that the difficulties they are having are very real to them. Think about things you struggled with when you were their age. Check out our mental health conversation starters.
6. Timing is everything. In stressful situations, allow your child some space and address issues later when they have regained control over themselves, otherwise you’re basically pouring gasoline on a fire.
7. Create calm. A child in crisis and out of control cannot rely on reason. Your gut reaction may be to panic or go into mama/papa bear mode, but they rely on you to help them regain a sense of calm and stability. Soften your voice and use short, clear directions: “Come with me.” “Sit down.” “Take a deep breath.” “Tell me what’s going on.”
8. Help them to help themselves. Check out Helpful vs Harmful--Ways to Manage Emotions, for a breakdown of constructive ways to deal with feelings. It’s great for your child in the long-term and their teachers will also appreciate strong coping skills. Praise successes and use failures as learning opportunities. Ask questions like, “What can you do the next time you’re in this situation?” or “What made you feel better the last time you felt this way?”
9. Tackle troubling thoughts. Sometimes the brain can play tricks on us. We’ve all had something unsettling cross our minds or have assumed someone was mad at us when they weren’t. Break down problem thoughts and bring your child back to reality. For instance, if they think that a friend doesn’t like them anymore, ask them why they think that and if their friend did anything to make them think that way. Or if they are worried that you are going to get hurt in a car accident, remind them that you drive safely to and from work and/or school every day and that your car has airbags to help keep you safe. If there seems to be a bigger problem with anxiety or depression, take the Parent Screen at mhascreening.org to see if professional help may be needed.
10. Create routines. Routines give a sense of stability to children and teens, especially those who struggle with anxiety. Keep both bedtime and the morning in mind. The Sleep Foundation recommends 9-11 hours of sleep for children ages 6-13, and 8-10 hours of sleep each night for teens ages 14-17. Make sure that your morning routine includes a healthy, low-sugar breakfast, which keeps young people from getting tired in school and helps improve attention span.
11. Check your tone. You may find it tempting to blame problem behaviors on your child hanging out with the “wrong group of friends” - but if you use an accusatory tone, odds are your son or daughter will stop listening. Frame your approach from a place of care and concern, not anger.
12. Learn from other parents. Each state sponsors a Family Run Organization to provide educational advocacy for youth with mental or behavioral health struggles. They have many tools, workshops and conferences to share with parents and caregivers on how to advocate for these young people. Find an organization in your state at http://familyorgdirectory.fmhi.usf.edu/map.cfm. MHA Affiliates also provide support, advocacy tools, and training for parents and caregivers—search for your local MHA here.
Reference: www.mentalhealthamerica.net
Adapted from Red Flags, "Coping with Depression at Home"
Special Education and Student Services Team
Director of Special Education & Student Services
mlutz@umtsd.org (215) 830-1513
Valerie Adair
Supervisor of Special Education
vadair@umtsd.org (215) 830-1592
Website: www.umtsd.org
Location: 2900 Terwood Road, Willow Grove, PA, United States
Mock Teen Room
When: Tuesday, April 30, 2019
Time: 6pm to 8pm
Location: Cedarbrook Middle School
Cheltenham School District
Adults Only
Free Event