Take Care Tuesdays: Mental Health Matters at SCH

Our "Take Care Tuesday" Newsletter goes out the first Tuesday of each month and is written by our Middle and Upper School psychologists to our Middle and Upper School student bodies to use as resources for mental health awareness and student support.

Dear SCH Students, 

Let’s take advantage of the new school year to have a fresh slate and a new perspective! This year, be intentional about your goals, outlook and what you hope to accomplish. Reflect on what went well last year and what things need tweaks. You don’t have to start out the year with lofty goals, you can simply set an intention for how you want to show up, be perceived or approach your day.  As the author of “Power of intention” Wayne Dyer states, “our intention creates our reality.” Make sure that your intentions are positive, specific and connect your present actions to your personal values. Share your intentions with others and don’t be afraid to change them. If you want help setting your intentions for the year, reach out to your advisor, dean, coach or friendly school psychologist. We are happy to help! Or you can check out this article by Psychology Today. 

Sincerely,
Dr. Tecosky & Ms. Frye
SCH Middle & Upper School Psychologists

12/05/23

Dear SCH MS/US students,

We all know how the days leading up to winter break can be stressful! Therefore this month’s TCT newsletter is focusing on self-care prior to the winter break. To help students cope with the stress of the season, try out some of the 12 self-care strategies below:

Day 1: Mindful Mornings Add five to ten minutes of relaxation to each of your morning routines. Time expands when you savor your smoothie mindfully. 

Day 2: Soothing Stretches Wherever you are right now – stand up. Put your arms to the ceiling and take a long breath. Bring your arms to your toes and hold them there. Repeat five times throughout the day. Show your limbs some love today.

Day 3: Lingering Lunches When was the last time you took a break during lunch? No phone. No computer. Just you and your turkey sandwich. Today is that day. Cherish your lunch. Enjoy every bite. Give yourself the gift of a lunch break.

Day 4: Movement is Medicine Whether it be a stroll around the block, hugging a tree in the park, or a one-hour cardio session at the club. Do what works for you, independent of everyone else. Commit to moving one extra step today.

Day 5: Fresh Air Immerse yourself in fresh air today. Especially when you hit a roadblock in creativity. Go outside. Look up at the sky. Watch the clouds float by.

Day 6: Silence When was the last time you sat in silence? Today is that day. Set an alarm on your phone for three hours from now. Start with seven minutes of absolute silence. Write down what you find out about yourself.

Day 7: Reading Time Devote one hour to reading today. 

Day 8: Blissful Boundaries When you are available to everybody all the time, you are unavailable to yourself. Start by setting a boundary between you and technology. Turn off your phone and computer for 12 hours straight.

Day 9: Soothing Scents Out of all five senses, smell has the strongest link to emotion and memory. Which is why a scent like peppermint can transport you instantly to another time and dimension.

Day 10: Ground Yourself Cover the floor with all your favorite blankets. Take a long deep breath and take in the view of your house from a different perspective.

Day 11: Matinee Movie Take yourself to a matinee movie today! Spoil yourself with popcorn and ice-cold pop.

Day 12: Mirror Affirmations Write a love letter to yourself and post it on your bathroom mirror. Read it out loud, every chance you get.

Take care and be well,
Dr. Tecosky & Ms. Frye, SCH Psychologists

11/07/23

Dear SCH students,

During the week of November 6-10, 2023 schools throughout the United States will celebrate National School Psychology Week (NSPW) to highlight the important work school psychologists and other educators do to help all students thrive. This year's theme is "Let's Grow Together," inspired by the importance of both personal and shared strengths in our growth as individuals and school communities in every season of life. The theme recognizes every aspect of growth, as fundamental to effective learning environments and to school psychologists' role in supporting student well-being and learning. 

The theme recognizes four aspects of growth that are fundamental to effective learning environments and to school psychologists' role in supporting student well-being and learning.

1. Individuals grow in their way, often in their own time, a process influenced by engagement and interaction with their surroundings.

2. Engagement and interaction with others–being part of a vibrant community–supports our growth

3. Diversity is a powerful ingredient in our growth. 

4. Every season contributes to a continuum of growth. 

What are ways you can grow? Be sure to share what you're growing using #SchoolPsychWeek. And if you see your friendly school psychologist this week, please wish them a Happy School Psychologist’s Week! :)

Take care and be well,
Dr. Tecosky & Ms. Frye, SCH Psychologists

05/02/23
Good Morning SCH Students,

You have made it to your last month of school! The month of May also happens to be Mental Health Awareness Month.

Please help us raise awareness and stop the stigma of seeking mental health support by joining us in wearing GREEN this Wednesday. On that day, divisions will be handing out green ribbons and mental health awareness buttons. You are invited to participate in this all-school dress-down as long as you don your green apparel! 

Middle School: We have put together a calendar of events that will help you prioritize your mental health every day and thrive in your final weeks of the year. There are some events you can look forward to each week, such as SCH Mental Health Club with Ms. Jeanine during lunch on Tuesdays and Thursdays (room 45). Dr. T and Ms. Bass are sponsoring a community lunch on May 9th where you can create and use tools to support your mental health (think glitter jars and slime in room 55). Come spend your lunch with Dr. T on Wednesday, May 10th, and the 24th for some mindful coloring (room 45). Ms. Jeanine will be making stress balls on Friday, May 5th, dancing your worries away on May 26th, and helping build your own coping tool kit on May 22nd (room 45)!

Upper School: There are some events you can look forward to each week, such as Musical Mondays with Dr. Richards, Mr. Bell, and Josh during lunch. Ms. Frankel will continue to provide Yoga on Wednesdays. There will be different ways to express gratitude with Ms. Jess during lunch on Thankful Thursdays. Finally, you can look forward to receiving weekly tips on how to find wellness on Fridays with Sra. Dionne. In addition to these weekly staples, we will rotate unique options on Tuesday to keep things interesting.

If you are looking for ways to try some techniques to improve your mental health on your own time, please take some time to look at the attached worksheets for inspiration. If you enjoy these handouts, check out the stress screener worksheet to gauge how stress is impacting your health. You might just be surprised! Let’s make this last month our best one yet!

Take Care and Be Well,

Dr. Tecosky & Ms. Frye, SCH Psychologists

04/18/23
Dear SCH Students,

Mindfulness is a form of meditation whose principles embody not judging your thoughts, letting things go of

what you can’t control and being fully present in the moment. Mindfulness is a simple practice of bringing a simple gentle attitude to the present moment. It is a useful tool for decreasing anxiety and stress and increasing happiness. It also helps with sleep (from our last take care Tuesday)!

A simple exercise, known as R.A.I.N., can help us stay in the present moment and not get caught up clinging to the experiences of others, or our own emotions. 

• R: Recognize. Acknowledge what is happening, just noting it in a calm and accepting manner.

• A: Accept. Allow life to be just as it is, without trying to change it right away, and without wishing it were different somehow. 

• I: Investigate. See how it feels, whether it is making you upset or happy, giving you pleasure or pain, just note it. 

• N: Non-Identification. Realize that the sensations you are feeling make for a fleeting experience, one that will soon pass. It isn’t who you are.

Try this with eating, walking, listening to music or even before taking a test! If you are interested in a longer listening meditation, check out these meditations:

• one minute meditation

• five minute meditation

• ten minute meditation

Sincerely,

Dr. Tecosky & Ms. Frye, SCH Psychologists

3/7/23
Dear SCH Students,

Sleep is the most underrated superpower in your repertoire of tools as a student. Since March is home to Sleep Awareness Week (March 12-18), we wanted to reinforce the benefits of sleep and its global impact on your well-being. Sleep can improve mood, heart health, regulate blood sugar, support mental functions and your immune system, and reduce stress. It can also help your academic and athletic performance!

If you find yourself not getting enough sleep (8 hours or more!), here are some strategies to try:

• Don’t take your phone with you to bed

• Keep a consistent bedtime

• Don’t drink caffeine before you sleep

• Try not to nap during the day

• Read before bed instead of watching TV

• Engage in a relaxing activity like yoga or deep breathing (Ms. Frye's favorite is square breathing) if you need help falling asleep

Take care and be well,

Ms. Frye and Dr. T

2/7/23
Dear SCH Students,

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion.” 
—Dalai Lama

In honor of National Random Acts of Kindness Day on February 17th, this month’s newsletter will focus on kindness to ourselves and others. To be kind is to do more than “being nice”. Being kind involves doing intentional, voluntary acts of kindness, not only when it’s easy to be kind, but when it’s hard to be. Let yourself be inspired by the following Kindness Quotes and Kindness Ideas this month.

Sincerely,

Dr. T and Ms. Frye

1/03/23
Dear SCH Students,

We all know that a fresh new year provides a clean slate for goal setting and setting intentions for the year ahead. While we are still feeling refreshed from break, let’s set aside some time to prepare for the year ahead. Remember, goals are more readily achieved when we try to set concrete and manageable action steps. Take a look at the following list for a brief outline on steps for goal setting:

• Take a few minutes to brainstorm your goals

• Make sure to write them down 

• Track your progress 

• Check-in frequently with yourself 

• Celebrate your successes

When planning your next goal, feel free to use this article for guidance. Remember that you don’t always have to figure it out all at once. Embrace the process and trust those beautiful things take time. Anything worth doing at all is worth doing just a bit, a little goes a long way!

Stay well and take care,

Dr. T and Ms. Frye

12/06/22
Dear students,

There are lots of ways to practice self-care. What works for you may not work for someone else. The important thing is to make self-care a priority in your schedule. This could mean blocking off time to work out or spending some time unplugged from technology once in a while. 

Here are some tips to help prioritize self-care:

• Add it to your calendar or to-do list: Block off time in your day to practice self-care.

• Add self-care into your day: Find small windows of time to practice self-care. For example, if you arrive at class or a meeting 10 minutes early, how can you use those 10 minutes to practice self-care?

• Make it a habit: Create a routine so practicing self-care becomes a habit.

• Try Self-Care Mapping

The following strategies are research-supported activities that improve your overall well-being as referenced in the University of Texas’ “How Can I Practice Self-Care?”

SleepExerciseDo something you loveHang out with friends and family Practice self-compassionPractice mindfulnessPractice gratitudeUnplug from technology: Practice deep breathing

Journaling Practice meditation Practice yogaSpend time in nature

Take care of yourself and each other,

Ms. Frye and Dr. T

11/01/22
Dear students,

The benefits of the practice of gratitude are endless. According to Harvard Health,  “Gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” 

Here are several options to cultivate a practice of gratitude on a regular basis:

• Write a thank you note

• Keep a gratitude journal

• Meditate and focus on the gifts of the present moment

• Share your gratitude by saying thank you or smiling at another person

• Use gratitude reminders (a post-it or calendar reminder to practice I am grateful for…)

• Give yourself grace. Adding a new daily habit takes time and it’s ok to miss a day!

As always, reach out to your advisor, dean, or school psychologist and counselor if you want additional guidance in making gratitude a regular practice.

Take good care,
Dr. T and Ms. Frye

10/03/22
Dear students,

Social Media is a tremendous vehicle to foster community, belonging, and connection. Yet, social media may also be a detriment to mental health when we use it as a barometer for popularity or compare ourselves to the perfect images on the screen. Based on this article, we know that heavy usage of social media can change how we think and feel. Think about what stands out to you when you think of your time on social media. 

Ask yourself: 
How does your time on social media impact your well-being? 
What can you do to set a boundary and protect your mental and emotional health? 

Be intentional about your usage, take a break for a “social media cleanse”, and turn off notifications so you choose when you go online. If you’re having a tough time navigating using social media don’t hesitate to reach out to your school psychologist or counselor on how to make healthier choices when it comes to social media.

Take good care,
Dr. Tecosky & Ms. Frye, SCH Psychologists

9/13/22
Dear students, 

Welcome back to the 22-23 school year! For our inaugural Take Care Tuesday Newsletter, we would like to encourage you to practice self-compassion and kindness. The start of this school year may feel different than in previous years. Some may be feeling excitement and others may approach more cautiously. Both feelings are valid and we encourage you to practice some of the skills shared in this handout such as using positive self-talk and forgiving, loving, and embracing your individuality. Additionally, feel free to try this Self Compassion Exercises by Kristin Neff. 

Here’s to a year of growth and lessons learned!

Take good care,
Dr. Tecosky & Ms. Frye, SCH Psychologists