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Handling holiday stress

11/19/2020

 
Taking On The Holiday Season

The holiday season is coming up! This time of year can be fulfilling and restful but it can also create some added stress. Changes in routine, family obligations, and the chaos of the pandemic can result in anxiety for many of us. This holiday season, prioritize self-care and focus on feeling your best. Here are a few ideas for how to stay calm this holiday season:

  1. Keep It Cozy: Shorter days and colder weather can affect our mood during the holidays. Creating a warm, calming environment is especially important this year as we’re staying at home more. Making your own cozy space is so beneficial that some cultures have their own word for it: the Danish use “hygge” to describe their cozy way of life. Try appealing to your senses by lighting candles, getting comfy blankets, decorating for your favorite holiday, and wearing comfy clothes on your days off! Fun family activities like baking and board games are ways to stay cozy at home while interacting with your loved ones.
  2. Let Yourself Relax: Our culture is obsessed with productivity which can lead to feeling like you have to “do something” even during the holidays. Give yourself permission to take a break! Have a movie marathon with your family, go for a walk, take a nap, or even just pause for a few seconds to breathe. Remember that you can’t pour from an empty cup. This is a great season to get some downtime in especially without big holiday gatherings this year. Stay present and enjoy your time off!
  3. Cut Down Screen Time: It can be easy to spend hours on your phone or computer when there’s a break from school or work. There’s nothing wrong with a little social media time, but too much screen time can leave you feeling anxious, bored, and tired. The holidays are a great time to focus on other hobbies like reading, journaling, and art! Check out this website for 50 easy crafts for the whole family. 
  4. Get Outside: Spending time outdoors is so important for our physical and mental health! It’s getting colder out, but there’s an old phrase that there’s no bad weather, only bad clothes. Bundle up and go for a quick hike, walk, bike ride, or picnic with hot cocoa. Staying in is nice, but it’s important to explore the world in a safe and socially distanced way. 
  5. Prioritize Your Mental Health: When routines change, it can be easy to forget about taking care of ourselves. Keep doing the things that make you feel good--  physical movement, rest, drinking water, and mindfulness are important year-round. Remember to connect with others- try staying close with friends through virtual holiday parties!

    Happy holidays! Stay healthy, Chaps!

    -Lizz, Katie, Alex, and Annie 



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what makes friendships valuable

11/11/2020

 
We all know friendships can be complicated sometimes, but friendships are one of the most special aspects of life. Friendships are about the mutual investment and interest in each other’s thoughts and lives, founded on connection, and a sense of belonging. In high school, finding valuable friendships can be hard. There is sometimes conflict and “drama”, and other times the relationships drift apart because your identities are consistently growing and changing. These factors are often unavoidable, but what is avoidable is staying away from friendships that poorly influence your life and well-being. Let’s talk about what makes a true friendship valuable and beneficial to not just your friend, but to you.

First and foremost, true friendships require reciprocity. What this means is you shouldn’t always be putting in 80% of your effort to a relationship when the other person is only ever putting in 20% of there’s. Friendships are mutual relationships, but just because someone mutually wants a relationship with you, unfortunately doesn’t mean they will always respect you enough to reciprocate the thoughts and actions you do to show them their value. Sometimes, it is okay to put in more effort than your friend because they might need it, but when it becomes a constant pattern of them not reciprocating your effort, you should consider a few things. 

The first step to addressing an unbalanced friendship is to try and resolve the conflict and tension often caused by these situations. The keys to addressing conflict is communication and setting boundaries. Sometimes conflict can be resolved by ignoring the tension and letting it subside, then acting like it never happened. However, this will never be the solution to stopping the pattern of unreciprocated friendship. 

When resolving any kind of relational conflict, the first step you want to take is communicating your feelings. When someone’s actions hurt you, you want to tell them. This doesn’t mean you have to accuse them of being a bad friend or start and argument. It simply means you need to tell them how their actions make YOU feel. A good technique for this is using “I” statements. For example, “I feel frustrated and not important when you don’t tell me important things going on in your life.” More than likely, your friend should understand where you are coming from, and you will be able to discuss the matter in a civil and friendly manner. 
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The second step to resolving these kind of conflicts is setting boundaries. When someone hurts you and you begin to communicate your feelings, you also want to let them know what works and what doesn’t. For instance, if your friend is making sarcastic remarks every time you try to talk about something important to you, you should use an example and tell them exactly why you don’t like it. “It makes me feel invalidated and like my experiences are a joke when you say things like this/that:…” Setting boundaries for what actions are and are not okay in your relationships is not just important for resolving conflict, but for preventing it. If someone respects you, they will respect your boundaries as well. 

The most important thing to remember about friendships is knowing you are worth the effort and kindness you put in to them. If someone isn’t reciprocating your friendship, or isn’t respecting your feelings and boundaries, you need to tell them so. If it results in the loss of a friendship, remember that in the long run, it wouldn’t be worth the sacrifices you would continue making. Friendships are about mutual respect, honesty, and value with each other. When someone doesn’t give you back what you are putting in, you should probably reconsider what kind of relationship you have with them. Don’t forget, you will always make new relationships as your life moves forward, and if you continue to set boundaries and know your worth, you will find valuable friendships that can last a lifetime. 
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Healthy eating is a healthy mind

11/4/2020

 
Healthy Eating Healthy Mind
 
We all know that we have grown up hearing that we  need to eat our fruits and vegies so we can grow big and strong. However, nobody ever talks about how those fruits and vegetables and water will help keep your brain healthy.
 
Conversely, an inadequate diet can lead to fatigue, impaired decision-making, and can slow down reaction time. In fact, a poor diet can actually aggravate, and may even lead to, stress and depression.
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Sugar and processed foods can lead to inflammation throughout the body and brain, which may contribute to mood disorders, including anxiety and depression. When we’re feeling stressed or depressed, it’s often processed foods we reach for in search of a quick pick-me-up. 

During busy or difficult periods, a cup of coffee stands in for a complete breakfast and fresh fruits and vegetables are replaced with high-fat, high-calorie fast food. When feeling down, a pint of ice cream becomes dinner.

People also tend to eat too little or too much under stress. Eat too much and you find yourself dealing with sluggishness and weight gain. Eat too little and the resulting exhaustion makes this a hard habit to break. In either case, poor diet during periods of stress and depression only makes matters worse. This cycle is a vicious one, but it can be overcome.

To boost your mental health, focus on eating plenty of fruits and vegetables along with foods rich in omega-3 fatty acids, such as salmon. Dark green leafy vegetables in particular are brain protective. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods. 
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And always, always, DRINK LOTS OF WATER CHAPS!
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