|Student's Last Name||Counselor||Extension|
Class of 2023
|Ms. Pereira||43531||[email protected]|
|Mrs. Morin||43519||[email protected]|
|Mrs. Allen||43558||[email protected]|
|Ms. Phelan||43997||[email protected]|
|Ms. Santos||43532||[email protected]|
|Ms. Ramos||43624||[email protected]|
|Administrator||Dr. Banks||43529||[email protected]|
Friday, May 29th - Before we break for summer, thank someone for helping you this school year. Maybe a friend kept you laughing, a teacher helped you understand a difficult lesson, your school counselor helped you through a tough time, or a family member kept your focused. Recognize that person with a simple note or a virtual hug. You are Panther Strong!
Thursday, May 28th - As we finish up our last week of school, lets reflect on what we have learned during our time at home. Reflect one challenge in this new environment that you overcame. What helped you with that struggle? How can you use this experience to help you in the future?
Wed., May 27th - Use your summer to explore possible careers. What do actuaries or archaeologists really do? What sorts of opportunities will there be in the future for architects or art directors? Imagine yourself in different roles as you explore at https://bigfuture.collegeboard.org/majors-careers
Tuesday, May 26th - It is important to keep your brain active. Put together a suggested summer reading list. Reading is one of the easiest ways to keep a student’s mind engaged during a break from structured educational activities.
Monday, May 25th - Memorial Day is an opportunity to honor the great sacrifices of those who died in battle. It can also be a call to restore hope amid our most dire circumstances. Honor Memorial Day by taking a virtual military museum tour.
Friday, May 22nd - Tell someone about an event in your life that was meaningful to you. Then ask that person to share an event in their life that was meaningful to them. Talk about the similarities of those two moments. Maybe they are similar events, or you shared similar feelings. Sharing those connections with help you become closer.
Thursday, May 21st - Take time to savor the things that you do enjoy. Using all five of your senses, take time to relish activities that calm you or bring you joy, even if they are as simple as breathing in fresh air, taking a warm shower, or watching something that makes you smile.
Wednesday, May 20th - With technology being the way we connect at that this time, we are constantly being inundated with sound, but too much noise can be overwhelming and stressful. However, engaging in comfortable silence, alone or with others, has health benefits both physically and mentally. Take ten minutes today to sit or walk in silence, without music, talking, or your phone.
Tuesday, May 19th - You usually have the most amount of energy in the morning, making it better to tackle these tasks when you’re not drained. Also, you can use that feeling of accomplishment to get through the rest of the day.
Monday, May 18th - 9 more school days to go, Panthers! Take things day by day and try to use some of the approaches outlined here to stay organized and focused. Reach out to your teachers, classmates and school counselor as needed, and use the additional support resources listed here. Remember, you’re not alone — we’re all in this together!
Friday, May 15th - Music is effective for relaxation and stress management. Faster music can make you feel more alert and concentrate better. Upbeat music can make you feel more optimistic. A slower tempo can quiet your mind and relax you. Use different types of music in your day.
Thursday, May 14th - Throughout today, observe your thoughts and categorize them into “useful” and “useless”. Neither thought is bad, but useless thoughts can result in negative thinking. Try making your useless thought into a question. So, “I’m bad at math”, become “Am I bad at math?”, which allows to explore that thought more.
Wednesday, May 13th - Create a vision board. Use imagines or words that represent the things you want in life: what you want to do, learn, and become. Organize these imagines on paper, cardboard, or digitally Then display your vision board in your workspace for inspiration.
Tuesday, May 12th - Prepare for your week with a mindful moment. Maybe it is a breathing exercise, or a mediation practice, or a few minutes of yoga. Take this mindful moment to refocus your attention.
Tip of the Day - Monday, May 11th - Take a few minutes today to reorganize your workspace. Make sure everything you need is easily accessible to save your time and avoid frustration. Update your calendar with deadlines for assignments and tests so you have enough time to prepare.
Tip of the Day - Friday, May 8th - Look through your pictures to find a photo of you with a friend or family member & share it with that person. Include a nice note that helps you both remember the fun time you shared together.
Thursday, May 7th – Step outside and enjoy the sunshine with a mindful walk. Mindful walking means walking while being aware of each step and of your breathing. Walk slowly, pay attention to your breathing, your feet touching the ground, and keep awareness of your surroundings.
Wednesday, May 6th – Trying to manage things outside of your control can leave you feeling anxious and overwhelmed. Think about what you have control over in your life and what you do not have control over. Focus your energy on what you can control rather than what you cannot.
Tuesday, May 5, 2020 Tip of the Day - Take one step toward your goal no matter how small. The Japanese philosophy of Kaizen (“good change” in English) is the art of continuous improvements. Take your goal set yesterday and break it up into small steps.
Monday, May 4th - Set a goal for your last month of school. Maybe you want to make a certain grade in a class, or you want to complete all your schoolwork on time. Make sure your goal is SMART: Specific, Measurable, Actionable, Realistic, and Timely.
Friday, May 1st - Decide on an aspiration. Just ask yourself this question: What is my heart’s aspiration? Pause for about 20 seconds. Do this a second or third time and write down what comes. Perhaps it is to come from love, or to be kind to yourself or others or to be patient. Reflect on what makes you feel valued and appreciated.
Thursday, April 30th – Sometimes we need to remember to be friendly to ourselves. Respond positively to everyone you interact with today including you.
Wednesday, April 29th – Acknowledge the hard work you see someone in your life doing. Acknowledging others is a powerful way to strengthen relationships and increase fulfillment in life. Watch the Some Good News Show from John Krasinski for positives actions during this trying time.
Tuesday, April 28th – Mindfulness means maintaining a moment-by-moment awareness of our thoughts, emotions, sensations, and surroundings. Try this: Sit with feet flat on the floor, and with a relaxed upright back and head. Place your hands in your lap. Close your eyes. Breathe regularly through your nose, paying attention to each breath in and out. When thoughts arise just gently let them go and return to focusing on each breath.
Monday, April 27th - Focus on one assignment at a time and zero in on the specific task at hand.
Friday, April 24th – Write 3 compliments for one (or more) of your friends/ family members and let that friend know, through social media or a quick text. Let them know you are thinking about them.
Thursday, April 23rd – Time management means making the best use of your time. A well-planned schedule can save time and energy in studying.
Wednesday, April 22nd - Make a list of everything you must get done today (or this week). Review the list the list with a family member and work with them to reorganize your list based on what is most important.
Tuesday, April 21st - Guided meditation is meditation with the help of a guide or narrator. Meditation can give you a sense of calm, peace and balance that can benefit both your emotional well-being and your overall health.
Monday, April 20th - Reward yourself! Finished reading a chapter? Take five minutes to check your phone. Completed a math assignment? Grab a snack from the fridge. Got an A on a test? Step outside and enjoy the sunshine!
Friday, April 17th – Sometimes, the most proactive thing you can do is take a break. Use this “Time Out” to refocus on what you’re doing and how you’re doing it.
Thursday, April 16th – Having trouble getting focused? Find the biggest distraction in your workspace and eliminate it. Move to a room without a TV, put your phone in a drawer, play ambient music in your headphones.
Wednesday, April 15th – Set a short term (complete this week) and a long-term goal for yourself. Make sure your goal is SMART: Specific, Measurable, Actionable, Realistic, and Timely. Check out this video for help using Google Chrome: https://www.khanacademy.org/partner-content/learnstorm-growth-mindset-activities-us/elementary-and-middle-school-activities/setting-goals/v/learnstorm-growth-mindset-how-to-write-a-smart-goal
Tuesday, April 14th – Coping skills help to maintain mental health and emotional well-being. Practice at least one coping skill today and share it with a family member. Examples: Take 5 deep breaths in through the nose and out through the mouth. Listen to music. Write down your worries. Practice positive self-talk.
Monday, April 13th - Treat your online classes the same way you would a face-to-face class—or, better yet, a job—and you’ll be off to the right start.
Tip of the Day - Friday, April 10th – Relax this weekend. Relaxation helps our mind be calm and clearer which in turn, aids in positive thinking, concentration, memory and decision making.
Thursday, April 9th – After studying, enjoy your hobby or start a new one. Play an instrument, board game or cards, listen to music and dance, read or do a puzzle.
Wednesday, April 8th – Go outside – take a walk, watch and listen to wildlife, enjoy the sunshine. Just remember social distancing.
Tuesday, April 7th – Balance this stay-at-home time with schoolwork, exercise, relaxation and fun.
Monday, April 6th – Feeling overwhelmed with all you think you need to accomplish? Write everything down then prioritize the tasks. Consider completing the easy ones first and doing the larger projects in smaller chunks of time.
Friday, April 3rd – Wishing you all a restful weekend. Humor is a great stress reducer. Laughing can improve both physical and mental health. Watch one of your favorite comedic TV shows or movie.
Thursday, April 2nd – Stay connected – check in with your friends, teachers, school counselors, staff, administrators and especially your parents. If you need someone to talk with, reach out to a person you are comfortable with and trust.
Wednesday, April 1st (April Fool’s Day) – We’re no fools! We’re washing our hands and keeping our social distance!! We are Panther Strong!!!
Tuesday, March 31st – Create a routine during this time at home as if you were attending school. As you complete your subject assignments, be sure to include breaks and lunch time. Reward yourself for a job well done.
Monday, March 30th – We miss you Panthers! As we adjust to this new online environment, our counseling department will be sharing a “Tip of the Day” until we see each other once again! Today is to remind you and encourage you to maintain daily self-care. This includes eating and drinking healthy, getting a good night sleep, being physically active and doing something you enjoy!!!