As we all navigate through life, it’s crucial to remember that our mental health matters just as much as our physical health. Despite the stigma that has surrounded mental health for many years, it’s important to break these barriers and openly discuss the importance of maintaining a healthy mind. Mental health literacy is crucial for all of us. Learn more so that we do not overdiagnose. With this in mind, let’s delve into the significance of mental health.
World Mental Health Day
Every year on October 10th, we observe World Mental Health Day, a day dedicated to raising awareness about mental health issues around the globe. This day provides us with an opportunity to spread knowledge about mental health, shattering the stigmas, misconceptions, and prejudices that unfortunately still exist in many societies.
The Importance of Mental Health
Our mental health encompasses our emotional, psychological, and social well-being, impacting how we think, feel, and act. It also plays a fundamental role in how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood. Without positive mental health, it’s difficult to fully enjoy life and deal with its challenges.
Looking After Your Mental Health
There are many ways to look after your mental health. Each day is a new opportunity to take care of your mind. Remember to stay active, even if it just 15 minutes a day to start. Eat a balanced diet as often as possible. Maintain a regular sleep schedule, and take time each day to relax and do things that you love. Reach out to friends and family, talk about your feelings, and don’t be afraid to seek professional help. If you’re struggling. School Counsellors are always there to freely help you. They are trained mental health professionals.
Remember, It’s Okay Not to Be Okay
Lastly, remember that it’s okay not to be okay all the time. Everyone has good days and bad days, and it’s perfectly normal to feel down sometimes. What’s important is to recognise these feelings, accept them, and take steps to look after your mental health. If you’re struggling, don’t hesitate to reach out for help.
Conclusion
As we commemorate World Mental Health Day on October 10th, 2023, let’s not only raise awareness about mental health issues but also take active steps to prioritize our mental health and learn mental health literacy skills. Let’s strive to create a world where mental health is no longer stigmatized, but understood, accepted, and prioritized. Let’s treat people with the same dignity we treat someone with a physical illness.
1. I will face the school year with strength and demonstrate my leadership skills. I will lead from my heart with courage.
2. I will bring my best to school each day helping as many students as possible, wherever and whenever possible.
3. I will live just for today helping students while taking care of myself.
4. I will radiate confidence, strength and hope in all I do.
5. I will be brave and model bravery for my students and staff.
6. I will practice being grateful each day as I enter the school building or my workplace wherever that may be.
7. I will look at all the possibilities and opportunities this time offers me.
8. I will open my heart to the staff and students I work with focusing on their strengths.
9. I will celebrate all that is right in my school and in the world.
10. In my words, actions and deeds, I will let go of fears and embrace love, joy and hope. I know that being a School Counsellor is what I am meant to do and be.
As I enter this new chapter in my life I am making an extra effort to take care of myself physically. I have hired a personal trainer hoping to kickstart a stronger me. I have always been physically active having played sports like hockey, basketball, volleyball, baseball, ringette and more most of my life. I played lacrosse up to the age of 60. I still play pickleball which is my new love, but I have never done much in the area of weight training. As I age I know I need to ensure my body and mind are strong.
I am constantly looking at ways to improve my life and next month I begin focusing on this new area of my story, hoping a personal trainer will kickstart me off in a positive way.
I do many things that help me including my involvement in Second Chants an adult show choir.
Keeping active, volunteering and working with adolescents all keep me positive and healthy. It is never too late to start something new, so keep moving forward as we all journey through this pandemic in the best way possible.
School Counsellors are trained professionals who understand child development, often with Masters degrees in Counselling or more, who partake in ongoing professional development and extensive mental health training . They know school culture and how the education system works, making them readily able to help youth in an effective manner.
Often the first place students present any concerns are in schools because that is where they spend so much time. The educators get to know students well building trusting relationships. School Counsellors have the whole child in mind with access to a comprehensive background regarding the students history in school, so are often able to make decisions collaboratively in the best interest of students.
If you are a new teacher and have never accessed your School Counsellor , please do so. They are there to help you help the student. When all work together to help our youth it is more likely to make a difference in the life of a child. Now more than ever we must do all we can together to help.
1. I will face this school year with strength and demonstrate my leadership skills. I will lead from my heart with courage.
2. I will bring my best to school each day helping as many students as possible, wherever and whenever possible.
3. I will live just for today helping students and staff while taking care of myself.
4. I will radiate confidence, strength and hope in all I do.
5. I will be brave and model bravery for my students and staff.
6. I will practice being grateful each day as I enter the school building or my workplace wherever that may be.
7. I will look at all the possibilities and opportunities this time offers me.
8. I will open my heart to the staff and students I work with focusing on their strengths.
9. I will celebrate all that is right in my school and in the world.
10. In my words, actions and deeds, I will let go of fears and embrace love, joy and hope. I know that being a School Counsellor is what I am meant to do and be.
You have chosen one of the best professions in the world and have the ability and educational know how to help others. This is a time like no other in our profession and you will need to be ok with uncertainty. It is important that you model calm , optimism and psychological safety for students whether you are online or off. Be prepared, be calm, be present, be a good digital citizen and be hopeful. You will find ways to engage students. That’s who you are and what you do. Trust the process and focus on what you can do today given the circumstances that will be most helpful. One of the first things I would recommend you do is join twitter and engage with other School Counsellors from around the world who are willing to help you. It will be one of the best decisions you make in your first year of being a School Counsellor. Connect with School Counsellors from across the world in #scchat or find a way to connect with other School Counsellors from your district, whatever way works best for you. If you don’t have a mentor, set up a mentorship group. It’s a great way to start your career and will continue to be one of the most helpful things you can do for yourself. Filter in the good , let go of the negative on twitter and you will find some amazing people who will become your trusted Professional Learning Network.
It is my belief that we have an awesome opportunity to make a difference in the lives of students especially during this time. What we say and do matters now more than ever. Students will forever remember how their School Counsellor interacted with them. How you connect, build relationship and assist students in feeling like they belong in a time when so many are dealing with collective trauma, collective and sometimes complex grief matters. There will be many feeling similar feelings you are feeling as you enter the profession at this time. You have chosen an amazing profession. Reach out we are here to help and support you.
Communication , connection , consultation and collaboration will be vital at this time. Communicating and connecting with your staff, with students, parents, district personnel, outside community agencies, and especially with other School Counsellors is essential. Use email, ZOOM, Google Meet ( beware of Zoom and Google meet burnout) and other creative ways to stay connected. You have an awesome role to play during this time with so many things to consider. In a Comprehensive School Counselling Program it is the responsibility of all. You are not in this alone.
Surround yourself with positive people those that lift you up especially on twitter or any other social media you engage in. Let go of the negative, stay focused on the positive. Remember what you say and do matters , so take time to take care of yourself that includes taking a break from any social media that you feel you need to at anytime.
“We must be willing to let go of the life we have planned so as to have the life that is waiting for us” Joseph Campbell
In 2013 I wrote about what I thought my ideal school would look like. Never did I or anyone else who was considering what the future of education would look like imagine what would happen in 2020. As I look forward I continue to believe we must educate the mind and the heart while having an extra dose of empathy this year as for some this has been a year of traumatic experiences.
Re -entry will not be a simple process. This year unlike any other year there is so much to consider. The Alberta Government has some ideas here for their school re entry plan. Emotional wellbeing must be at the forefront if we want to ensure our students and staff’s needs are met. Physical and psychological safety are essential for learning. So how are we going to make that happen for our youth as they re enter school? Individual students and staff may experience stressors that the rest of the school and staff are unaware of, soempathy will be essential in any re-entry plan. How do schools ensure supports are available to both staff and students as they make plans to re engage in learning at school however that may look?
I know there are many who have excellent ideas, my ideas are from the lens of School Counsellor and are not meant to be comprehensive, but some things to consider. Strategies will be needed to identify and assist students who may have been more impacted by covid than other students . For some the impacts could be long lasting, for others the impact may be that they are more resilient than ever.
How can schools and especially School Counsellors support all students, making sure to address the social and emotional needs of those who are particularly vulnerable? We need to look at risk factors as well as protective factors in identifying those in most need of supports.
Identify those students who:
Have a history of trauma and chronic stress or other pre existing medical problems.
Have experienced stigma and racism that may occur as a result of COVID-19.Have experienced a loss/death during this time.
Have been exposed to abuse/neglect.
Have parents who have lost jobs and still may be out of work. ( Food insecurity/financial insecurity can vary significantly. Those who were once secure may no longer be.)
Are ELL learners / students with disabilities physical or intellectual.
Develop attendance concerns:Attendancemay drop due to higher rates of school refusal or attendance may become optional due to students being medically fragile. A system should be in place for school counsellors to check in with students and families during the time frame COVID-19 may still be a threat.
Have had a more difficult time because of parental substance use and abuse.
Have been exposed to domestic violence.
Became sick or tested positive for COVID-19 , those who have a family member who became sick or tested positive for COVID-19, those with allergies or respiratory illnesses that may result in coughing or sneezing.
Have equity and access concerns.
Had a difficult time over shut down.
Acknowledge the need to connect on a regular basis with both students and staff, Find creative ways to engage students in the process of returning to school whatever it may look like . Coming back to school will be easy for some and challenging for others. Ask for their input throughout. Acknowledge and validate student and staff concerns.
Identify the protective factors that students may have:
Ask students what it would take for them to feel psychologically and emotionally safe during this time.
Connections : Has the student maintained positive connections, Have them identify who they are.
Coping Skills: Identify what worked for them during covid 19 and ask them what they believe will assist them in coping as they return to school.
Engagement: Have students identify how they will engage in their school community either virtually or in person with all health factors considered.
Supports: Have students identify their supports and community resources.
Anticipate
For some significant academic, emotional and social regression.
For some significant fatigue and sleepiness, particularly among adolescents who have been sleeping in since March and may have irregular sleep patterns.
Challenges and opportunities.
Missteps.
Successes and the ability to learn from things that don’t work.
The unexpected.
Avoid
Using language like anxiety when you mean upset, worried, fearful. This pandemic affected us all ,but it does not mean youth have an anxiety disorder or are depressed because of the pandemic. Let’s not pathologize , but have a wait and see attitude as to the long term impacts of covid19. Frequency, duration and intensity matter when it comes to mental health. School Counsellors will know how to access and when referrals are necessary. Ask yourself Is this normal?
Punitive approaches when managing physical distancing requirements when possible.
Entering into conflict with anyone who is not on the same page as you. Everyone has a story.
Being overly concerned with attendance and more concerned with finding ways to connect with the student.
Getting run down yourself because you are trying to do it all.
Avoid people who bring you down or have unrealistic expectations. . Find people who lift you up and support you. Surround yourself ( at a physical distance of course ) with those people.
Collaborate with colleagues. Using email/ google meet to connect and provide resources that can assist students. Collaborate, collaborate, collaborate. It can never be understated.
Consider
Embedding social and emotional learning into all core subjects.
Connecting students with a virtual calm space . You can find one here and here.
Providing students with opportunities to discuss any concerns or challenges they are experiencing or needs they may have given Covid19’s impact.
Focusing on social and emotional skill building, mental and behavioral health, personal safety and self-regulatory capacity, which likely regressed with a lack of social interactions.
Finding opportunities for students to work cooperatively, feel empowered and able to help others.
Finding ways to build on some of the unique experiences students have had at home.
Continue:
To find ways to connect and empower students.
To involve and support families (we are in this together).
To connect with other School Counsellors who have found ways to connect virtually. Check out #scchat on Twitter.
Think about your own well being and how to address compassion fatigue and self care . Find ways to live each and every day to the best of your ability. Life will undoubtedly be very unpredictable in the fall using and sharing just for todays can be helpful.
Here are some excellent Just for Today’s from some of the youth I have worked with this year.
Just for Today I will be as happy as I can.
Just for Today I will find some fun.
Just for Today I will try and stay out of my head.
Just for Today I will make sure I get some rest!.
Just for Today I will try not to should.
Just for Today I will give myself a ‘Just for Today’ every day when I get up.
Just for Today I am living in the moment rather than thinking about what I have to do tomorrow.
Just for Today I will prioritize doing things that make me smile.
Just for Today I will trust the process and live in the momen.
Just for Today I’ m going to take some time for self care, go for a walk with my dog and breathe in the sunshine 🙂
Just for Today I am going to express my gratitude for those I love while I have the chance.
Just for Today I’ll take the happy with the hard and let them just happen… 🙂
Just for Today I will not overthink the future and just enjoy the present moment.
Just for Today I will let go of my worries and what this pandemic might bring to all of us, and just focus on the great things it has brought to all of us.
What will school reentry be like ? I can imagine that all educators including School Counsellors will have skills that they did not have before and each will work together to provide the best education possible for their students. My wish for all is to stay connected, stay healthy and safe physically , emotionally and spiritually and have an abundance of love, joy and hope .
Just for today I have a lot of hope for the future of education if we all work together to make our places and spaces a learning opportunity by helping each other along the way. School Counsellors are an essential piece of doing that in every school.
A special thanks to Bryan Sanders @nayrbgo for encouraging me to put some thoughts to paper and for all who I have connected with as we all are #learning2pivot in 2020. What do you think re-entry should look like from your lens?
Reference: School Reentry Considerations National Association of School Psychologists and the American School Counselor Association
I hear it all too often, youth saying they have anxiety when what they really mean is that they are feeling anxious. If you listen to the news you would believe that our youth are in crisis . The data would suggest otherwise 1 in 5 Canadians will experience a mental health disorder in their lifetime . It’s true and needs to be addressed and has been for the past 20 or so years. The stats have not changed. What’s also true is that 4 out of every 5 Canadians don’t have a mental health disorder and it’s up to us to teach the difference between a disorder and everyday feelings that we all have. Some may need the assistance of a professional to understand the difference. Your School Counsellor is a good place to start. They are trained professionals who understand the difference and can assist in finding supports.
For the 1 in 5 youth that will experience a mental health disorder in their lifetime we need to assist them in getting all the supports necessary. For the youth that are experiencing distress over a multitude of concerns we must also listen and support them , teaching them how to cope with life’s challenges and concerns. Supporting youth with their feelings helps us understand what steps to take next. Their feelings are important , so we must not dismiss them.
Words do matter and helping our youth become literate when it comes to mental health can have a positive impact. If you need resources and ideas on how to make that happen check out teenmentalhealth.org. You can also find more information on anxiety here and here.
If you are wondering whether a youth truly has an anxiety disorder, some waitful watching may be in order. Don’t be quick to jump to a diagnosis ( and a reminder that you must be qualified to do so ) even then waitful watching is a good idea.
Some questions to reflect on :
Frequency : How frequent are the anxious feelings? Once or more a day , once a week , once a year?
Duration: How long do the feelings last? A few minutes, hours , weeks , months?
Intensity: Does the youth avoid situations because they are too anxious to cope? Is the anxiety taking control of them instead of them controlling it? Are they having trouble coping with everyday life because of their anxiety?
Have they seen a medical doctor to rule out any other medical concerns?
As School Counsellors and educators one of the biggest responsibilities we have is to keep our students safe .
How do we do that? Very carefully and with much thought and effort as well as an understanding of the research around what works best. Bruce Perry founder of child trauma academy states that active shooter training is not always done properly , the training that occurs in schools should focus on adults. He says, “if the educators and people who are responsible for children remain calm then the students will reflect that emotional state”. Read more about what he says here.
What can be done? The answers are complex and require teams of people to assist. That is where a Comprehensive School Counselling Plan comes in. School Counsellors are always looking at ways to make school better for students, putting the psychological health and safety of students as a priority. We need to get students the help they need long before a serious threat occurs. The answers are not easy , but those who have learned before us can teach us some things we may need to know. Take a look at these recommendations from the Sandy Hook advisory committee.
As stated in that report , “There is at least one place, other than a home, in which every person, whether a child or adult, should feel absolutely safe and secure from the threat of physical harm: school. ” I could not agree more. School Counsellors can take the lead along with staffs to make schools a safe place to be. Mental health literacy is essential for all students and staff members. Building relationships is one small step towards creating a community that focuses on what is important.
Working to ensure that we have a safe and caring school community is always on the mind of a professional school counsellor. Best practices should be reviewed and reflected upon each year based on individual school needs. School Counsellors are in a unique position to assist in preventative measures helping students to deal with stressors and social isolation. We also know it takes a team and we don’t have all the answers, but there are many things we can do and are doing already. We are but one of a community of people that make a difference. We as School Counsellors can help make our schools a safe place to be.
Counsellor Talk : Connecting with those who want to make a difference. 