9/8/2021​

​Did you know that suicide is the second leading cause of death for young Texans aged 15-34? Or that for every completed suicide there are 25 attempted suicides?
 
Parents can play a key role in early detection of warning signs and behaviors indicating that a child may be considering suicide. Trouble focusing, increased withdrawal from family, friends, and school, a lack of interest in favorite activities and risk-taking behaviors are a few signs that indicate suicide risk.

In the times of COVID, it has become especially clear how important CONNECTION is. When people feel connected, they may no longer feel isolated and are, therefore, at a DECREASED risk of suicide.
 
Research has found that about 90% of individuals who die by suicide experience mental illness. A number of other things may put a person at risk of suicide, including:

• Prolonged stress.
• Isolation.
• Age. People under age 24 or above age 65 are at a higher risk for suicide.
• A recent tragedy or loss.
• A family history of suicide.
• Substance abuse. Drugs and alcohol can result in mental highs and lows that exacerbate suicidal thoughts.
• Intoxication. More than one in three people who die from suicide are found to be currently under the influence.
• Access to firearms.
• A serious or chronic medical illness.
• Gender. Although more women than men attempt suicide, men are four times more likely to die by suicide.
• A history of trauma or abuse.
• Agitation and sleep deprivation

 
This year we are challenging everyone to #BeThe1To ASK, BE THERE, KEEP THEM SAFE, HELP THEM CONNECT, FOLLOW UP. 

​ASK - Research shows people who are having thoughts of suicide feel relief when someone asks after them in a caring way. Findings suggest acknowledging and talking about suicide may reduce suicidal ideation.

BE THERE - Individuals are more likely to feel less depressed, less suicidal, less overwhelmed, and more hopeful by after speaking to someone who listens without judgment.

KEEP THEM SAFE - A number of studies have indicated that when lethal means are made less available or less deadly, suicide rates by that method decline, and frequently suicide rates overall decline.

HELP THEM CONNECT - Studies indicate that helping someone at risk create a network of resources and individuals for support and safety can help them take positive action and reduce feelings of hopelessness.

FOLLOW UP - Studies have also shown that brief, low-cost intervention and supportive, ongoing contact may be an important part of suicide prevention, especially for individuals after they have been discharged from hospitals or care services.

Additional resources for HELPING THEM CONNECT to have saved in your phone!

Crisis Text Line - Text “HELLO” to 741-741 

National Suicide Hotline
800-SUICIDE (784-2433)
800-442-HOPE (4673)
 
National Suicide Prevention Lifeline
800-273-TALK (8255)
 
The Trevor Lifeline
866-4-U-TREVOR (488-7386)
 
MCOT – Mobile Crisis Outreach Team
512-472-HELP

Finally, just a reminder that there is tons of support at school, including two UT School of Social Work interns this year. Contact us at any time! 

Stay Healthy, Chaps!
Katie, Brooke and Chelsey 

Alcohol Use Awareness In Teens

April is Alcohol Awareness Month. Alcohol is the most commonly used substance by teens, and it’s important to talk about this issue to destigmatize addiction and start a conversation. Whether you are a teen or a parent, alcohol is all around us, and misusing this substance is often seen as normal. 

Signs that a teen is using alcohol include:

• Sudden changes at school like an unexplained dip in grades or sudden disciplinary issues
• Unexplained mood changes
• Unusual attention or memory problems
• Out of the norm fatigue
• Not keeping up with hygiene
• Withdrawal from friends and family 

Having conversations about alcohol use is a way to combat substance use among teenagers. These conversations shouldn’t come from a place of fear or judgement, but from a place of respect, trust, and care. Discussions around peer pressure, drinking and driving, and how to seek help for addiction are all important. If you or a loved one is struggling with addiction, know that it is not your fault. Addiction is a disease and not a choice. Here are some resources for teenagers struggling with addiction:

• Westlake Support Counseling: WHS offers free support counseling services during the school day. Contact kbryant@eanesisd.net or alemasters@eanesisd.net for more information!
• Al-anon/alateen: https://al-anon.org/
• Teen and family services: https://www.teenandfamilyservices.org/
• Sage recovery and wellness center: https://www.sagerecoveryaustin.com/
• Sober Austin: https://soberaustin.com/recovery/12-step-meetings-austin-tx/
• Dual Recovery Anonymous: http://www.draonline.org/meetings.html
• Crisis Call Center: Call 800-273-8255 or text ANSWER to 839863

Stay healthy, chaps!
-Katie and Annie 

Sources: 

https://www.alcohol.org/teens/
https://pipnj.org/aam2021/

Happy student appreciation week! This year has been strange and difficult, and we are so proud of our students for persevering through it all. With only a little over a month left in the school year, it’s time to reflect on all the skills our students have learned this year.

1. Adaptation: In-person and virtual students have adapted to new environments and norms. From mask wearing to Zoom learning, everyone has done their part to keep themselves and others safe!
2. Connection: Students have gotten creative and learned how to stay connected during these trying times. Extracurricular activities and clubs might not look the same, but students have still found ways to connect!
3. Resilience: This had been a difficult year for all of us including students. Our students have been resilient and excelled in their schoolwork, social lives, and other responsibilities despite facing constant challenges.
4. Responsibility: Students have taken on the responsibility of protecting themselves and others from getting sick. Our students have taken mask wearing and social distancing seriously to stop the spread of COVID-19.
5. Self-care: Students have engaged in self-care to stay strong during the pandemic. Some students have used resources like support counseling and attended the therapeutic art group. Others have stayed engaged in clubs and hobbies outside of school. 

Students: Reward yourselves this week! Take some time to reflect on everything you’ve done this year. Be sure to rest, drink water, and do something you love! 
We are so proud of our students and everything they have accomplished this year! Stay healthy, chaps!

We’ve all heard about self-esteem at some point in our lives. Most of us think of self-esteem as a self-opinion about our physical appearance. Although that is true, self esteem actually refers to a person’s beliefs about their own personal worth and value overall. Self-esteem is what determines how we choose to think about ourselves and our worthiness for things. It also directly influences our choices and decisions! When we choose not to take care of ourselves or explore our full potential, a lot of times that’s because of low self-esteem. The higher our self-esteems are, the easier it is to be happy, fulfilled, and motivated to reach our goals!
A great way to battle negative self-esteem is to challenge negative thoughts! Think of this as an example: You fail an exam that everyone else thought was easy to ace. In this situation it’s easy to think or say to ourselves, “Ugh, I’m such an idiot,” but this is extremely unhealthy to our self-esteems! Try reframing your thoughts more positively when something like this happens. Tell yourself “I’ll do better next time.” Also, as cliche as it might seem, try complimenting yourself more often. Tell yourself you are beautiful when you look in the mirror, tell yourself you did a good job when you succeed, and tell yourself it’s okay to make mistakes when you don’t!
If you know your self-esteem could be better, you’ve already taken the first step to making it better! Self-awareness is the key to improving our lives and making decisions to better ourselves. The next step to take is to acknowledge the things in your life that are deflating your self esteem. Whether it’s the people you spend time with, the time you spend on social media, or something hurtful someone once said to you, you want to recognize that there are factors that can hurt our self-esteem and it’s not always entirely our faults. Below is a quiz you can take to help you figure out where your self-esteem is at. Try it out and see if it needs some improvement! If it does, you’ve made the first step to a better life by becoming aware. Admitting your self-esteem could use some improvement is the first action step to take towards a happier, healthier future!
You can check out a link to the quiz here! 
Stay healthy, Chaps!
-Katie and Annie 
​

Last week, the winter storm across Texas left many of us without power and/or water for days. Even for those of us who had minimal issues, the storm threw us off of our routines and shook things up. While life is going “back to normal”, it’s important to be extra gentle with ourselves. Here are some self-care techniques you can use while adjusting back to your routine:

1. It’s ok to say “no”. Many of us are feeling overwhelmed by our regular tasks and adding extra to-dos on our plate can make things even harder. Don’t feel bad for saying no to things you might say yes to under other circumstances!
2. Be gentle with yourself. Remind yourself that you just went through something really hard and that it’s going to take a while to feel “normal” again. Accept your feelings as they come and go!
3. Do something you love. Whether it’s exercising, listening to a podcast, cooking, or even just taking a nap- fit in time for something you love to do this week. It’s always important to do this, but even more so after a difficult time.
4. Connect with others. Try having a movie night with your family, a Zoom party or picnic with friends, or call someone you haven’t in a while. Social support is key to getting through tough times.
5. Remember the basics. Be sure to eat regularly, drink plenty of water, and get at least 7-8 hours of sleep every night. You can even set alarms to remind yourself to do these things! Taking care of ourselves on the most basic level can make a big difference.

Stay healthy, chaps!

-Katie and Annie

Although it’s something we may not want to think of or talk about, it is important to understand what relationship abuse is and how to avoid it. It might sound silly for someone in high school to end up in an abusive relationship, but it’s actually quite common. 1 in every 3 adolescents will end up in an abusive or unhealthy dating relationship. 
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The most important things to recognize when it comes to unhealthy relationships are the red flags of abuse. These are the warning signs and behaviors that occur in a relationship that can be a way to tell if it has become or is becoming abusive. Red flags from a partner include things like gaslighting (when a partner deflects the consequences of something they did wrong onto you), manipulation, or trying to hurt your self-esteem. Paying attention to red flags serves us as a signal to let us know when it’s time to make changes in or leave a relationship. 

Also, check out this website for great resources on how to recognize healthy or unhealthy relationships, as well as ways to help a friend who might be dating someone abusive. 
Ultimately, it is important to remember who you are and your worth. When in an unhealthy or abusive relationship, it is easy to forget our value, or that we deserve better. No matter what your thoughts or partner may tell you, dating abuse is never okay in any form. You are worthy of being loved. 
Stay healthy, chaps!
-Katie, Annie, and Ian 

Mindfulness is the ability human’s have to be present without reaction. This basically means being aware of where we are and what is going on around us without being overly involved and overwhelmed. This ability is used to help treat stress, depression, anxiety, and even physical illnesses such as high blood pressure and chronic pain. However, in order to get the true benefits of mindfulness, one has to practice it on a regular basis. Here is a great mindfulness technique you can practice daily to help make the pressure of daily living easier.

Try this practice first thing when you wake up in the morning, before even checking your phone. 

​
1. On waking, sit in your bed or a chair in a relaxed posture. Close your eyes and connect with the sensations of your seated body. Make sure your spine is straight, but not rigid.

2. Take three long, deep, nourishing breaths--breathing in through your nose and out through your mouth. Then let your breath settle into its own rhythm, as you simply follow it in and out, noticing the rise and fall of your chest and belly as you breathe.

3. Ask yourself: “What is my intention for today?” Use these prompts to help answer that question, as you think about the people and activities you will face. Ask yourself:

How might I show up today to have the best impact?
What quality of mind do I want to strengthen and develop?
What do I need to take better care of myself?
During difficult moments, how might I be more compassionate to others and myself?
How might I feel more connected and fulfilled?

4. Set your intention for the day. For example, “Today, I will be kind to myself; be patient with others; give generously; stay grounded; persevere; have fun; eat well,” or anything else you feel is important.

5. Throughout the day, check in with yourself. Pause, take a breath, and revisit your intention. Notice, as you become more and more conscious of your intentions for each day, how the quality of your communications, relationships, and mood shifts.


Intention refers to the underlying motivation for everything we think, say, or do. Given that the unconscious brain is in charge of most of our decision making and behaviors, this practice can help you align your conscious thinking with your emotional drive. 
Setting an intention and keeping those primal motivations in mind helps strengthen the connection between your conscious and subconscious emotions. Doing so can change your day, making it more likely that your words, actions and responses— especially during moments of difficulty—will be more mindful and compassionate. Wake up with intention and mindfulness daily for a healthier, happier routine!

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. 

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.

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!

Often times, mental health is viewed as something that only concerns people with mental disorders or illness. The reality is that mental health is something everyone has and should take care of. Mental health is defined in Merriam-Webster’s dictionary as “the condition of being sound mentally and emotionally”. Such a definition allows us to assume two things: mental illness and poor mental health is more common than people think, and everyone has a duty to themselves to actively pursue mental health as a part of their well-being. 

The issue with stigma and false beliefs about mental illness is that the avoidance and disregard of mental health can actually cause one’s emotional and cognitive state to worsen. It is important for everyone, with mental disorders or none, to take care of themselves in a way that promotes a healthy mentality. Things that can be practiced to promote mental health include:

• Following a schedule/routine
• Mindfulness activities (meditation, creative activities like coloring/drawing, spiritual/religious practices)
• Taking care of physical self (diet, exercise)
• Self-awareness
• Mental health education (professionally or research)
• Counseling and communication

The more people that acknowledge and take care of their mental well-being, the less stigma and lack of understanding will prevent those who need help from seeking treatment. The important thing to remember if you are struggling with low mental health and are influenced by stigma, is that mental illness or disorders do not define you. Someone’s identity is formed by who they choose to be and what one believes, not by demographics. 

You might be wondering, what can we do to reduce stigma around us? The most important thing to do is to talk about it. Normalizing mental health awareness ultimately comes down to educating those who lack understanding. If you have sought treatment for mental illness or simply made efforts to improve and have success, tell someone! 
Openly talking about mental health can be uncomfortable for you or others, but the key to growth is getting out of a comfort zone. Encourage others to do research and become aware of their own mental states. Share your experiences and ask questions about theirs; you might be surprised and see someone change their perspective!

Let’s talk about Depression.

What is depression?

​Depression can be described as a common mental illness characterized by sadness and lost of interest in activities that were once enjoyed. This is also paired with an inability to carry out daily activities for 14 days or longer.

Depression has risen dramatically over the past 15 years. According to the latest estimates from WHO, more than 300 million people are now living with depression. The sigma surrounding depression is the main cause for why people do not seek help, even in high income countries.

So lets talk about depression.

​Let’s talk about the risk factors associated with depression. Let’s have the conversation when we see signs that someone we know may be suffering from depression. 

Do you think you or someone you know have depression?
If you are experiencing symptoms, there are steps you can take to get better:

• Have the conversation
• Seek professional help. If you don’t know where to start, ask your primary care physician.
• If you feel suicidal, contact someone for help immediately. The National Suicide Prevention Lifeline (1-800-273-8255) is free and available 24/7.
• Try to keep up with activities you used to enjoy when you were well.
• Stay connected. Keep in contact with family and friends.
• Exercise regularly, even if it’s just a short walk.
• Stick to regular eating and sleeping habits.
• Accept that you might have depression and adjust your expectations. You may not be able to accomplish as much as you used to.
• Avoid or restrict alcohol intake and refrain from using illicit drugs as they can worsen depression.

Depression is challenging, and unfortunately, there’s no changing that. But it can be made easier with treatment from a mental health professional and proper coping mechanisms. Many people who engage in treatment do get better.

​Together, we can share and spread this message to the millions of people affected by this condition. Together, let’s talk about depression.

​Anxiety is something that everyone experiences. Usually anxiety is triggered by stressful life-events or the instinctive response to intense stimuli. Some even have consistent or severe anxiety that is more difficult to manage, such as an anxiety disorder or the result of post-traumatic stress. No matter the cause of anxiety, it is important to learn how to cope with it and manage it when it occurs. In order to do this, it is helpful to learn what triggers your anxiety. Being conscious of your triggers is a part of self-awareness, which is necessary for self-regulation. Many people’s first response when feeling anxiety is to try and do the opposite, by distracting themselves and consciously avoiding the awareness of anxiety. Doing so, however, can be more detrimental. Research shows that attempting to reduce one’s awareness of anxiety can cause the physical reactions of it to go unnoticed, which in many cases can lead to an anxiety or panic attack. 

​At first, becoming self-aware can be frightening and even increase anxiety. The longer one stays aware of their anxiety though, eventually your mind and body will naturally adapt, making it easier to manage. Reducing self-awareness also reduces your minds instinct to react, resilience, and defense mechanisms to shock. When one reflects on their triggers of anxiety, their self-awareness can increase, thus teaching your body and mind to better manage it when it occurs. 

This worksheet for “Identifying Triggers for Anxiety” is simple and direct.  It can be used for people of all ages and personalities, and overall promotes self-awareness to anxiety experiences. Identifying the common triggers to anxiety teaches your mind to rationalize the experience when it occurs. As an example, imagine someone who’s anxiety is often triggered by social situations. If this person was at a conference of some sort with many strangers and forced interaction, their anxiety can increase. When the person stays self-aware, they can predict that anxiety might occur, thus serving as a preventive measure. Even if doing so failed to prevent them from experiencing anxiety, this person would be better prepared to cope with it before it becomes unmanageable. Some common coping mechanisms for anxiety include:

• Healthy diet and sleeping habits
• Daily exercise
• Taking breaks
• Counting to 10 slowly
• Deep breathing (deep inhales, long exhales)
• Cold showers or splashing cold water on face
• Mindfulness
• Talking to someone
• Regular counseling

As a result, the more a person becomes aware of their anxiety triggers, the experiences eventually become easier to prevent and manage consistently. If you are concerned your anxiety is severe, contact a doctor or psychologist for a mental health evaluation. Medical professionals can help suggest treatments and teach coping mechanisms specific to your experience of anxiety. 

​Social relationships are highly linked to happiness and mental well-being. Especially during this long time period of uncertainty and social distancing, maintaining social relationships can become more difficult. It has been proven that having social connections can contribute to lower rates of anxiety and depression, higher self-esteem, greater empathy, and over all well-being.

Not just mental health and well being is affected by positive social interaction but physical health as well. Strong, healthy relationships can also  strengthen your immune system, help you recover from disease, and possibly even lengthen your life.
So what can you do to help make sure you are getting positive social interaction while social distancing?

If you’re a parent, it’s important to talk to your child about suicide and let them know that you are a safe source of support. If your child is concerned about a friend, it’s important they know to tell someone who can help. This could be a counselor, parent, teacher, or other adult they trust. Your child can always contact us at support counseling if they are worried about one of their classmates or need support themselves. If you’re a student, know you can always reach out to us if you need help or know someone who does. 

Here are some important resources regarding suicide prevention:

• Crisis Text Line: Text START to 741-741
• Suicide Prevention Hotline: 800-273-8255
• Integral Care Crisis Line: 512-472-4357
• The Trevor Project Hotline: (suicide prevention for LGBT+ youth) 866-488-7386
• Suicide Prevention Resource Center 
• Five Action Steps for Suicide Prevention
• National Alliance on Mental Illness (NAMI)

Stay Healthy, Chaps!
- Kristi, Katie, Lizz, Anne, and Alex ​