Take Care Tuesdays: Mental Health Matters at SCH

Take Care Tuesdays: Mental Health Matters at SCH

OurTake 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,

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!

Sleep and performance for Take Care Tuesday

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

Kindness graphic for Take Care Tuesdays

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.


Dr. T and Ms. Frye

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

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?”

sleepSleepexerciseExercisecompassionDo something you lovefriendsHang out with friends and family self compassionPractice self-compassionmindfulnessPractice mindfulnesspractice graditutePractice gratitudeunplug from technologyUnplug from technology: practice deep breathingPractice deep breathing

practice journaling Journaling practice meditationPractice meditation practice yogaPractice yogaspend time in natureSpend time in nature


Take care of yourself and each other,

Ms. Frye and Dr. T

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.” 

gratitude prompts for Take Care Tuesdays

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

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 Care Tuesdays Social Media wellbeing

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

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

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