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iT'S mENTAL hEALTH aWARENESS mONTH!

5/4/2022

May is Mental Health Awareness Month! We celebrate mental health awareness every day in the Student Counseling Support Suite, but we could all use a reminder about how important it is to protect our mental health.

Did you know…

One in seven 10-19-year-olds experiences a mental health disorder.
Suicide is the fourth leading cause of death among 15-19 year-olds.
Some of the leading causes of illness and disability among teens include depression, anxiety, and behavioral disorders.

Now that the year is coming to a close, it’s harder than ever to fight stress, anxiety, depression, and other concerns. But no matter what, we deserve to take care of ourselves.

Here are some tips for boosting your mental health this month:

We often put too much emphasis on our thoughts, which can be a problem when we have a negative inner voice. Try shifting from being in your thoughts to observing them. Watch them come and go with curiosity rather than judging them or believing they’re true outright.
Are you stressed? Check how your body feels! Our mind and body are connected and we hold our emotions in our body. That might look like you taking shallow breaths, tensing your muscles, or clenching your jaw. Try to consciously take deep breaths and relax your muscles. If you adjust your body, your mind starts to follow.
Even though we’re busy, it’s important to integrate something fun into each day. Draw, read, catch up with a loved one, or do whatever you enjoy most. We can’t fill others’ cups if ours is empty.
Go outside; spending time in nature has been shown to reduce cortisol, a hormone that contributes to stress, anxiety, and depression. Whether you’re exercising or relaxing in the sun, any amount of time outdoors has benefits.
Come talk to your Support Counselors! If anything is bothering you, we’re happy to talk it out. Whether it’s your mental health, your grades, or your friends, there’s always someone in Suite 250 who can help.

Stay healthy Chaps,
Katie, Brooke, Chelsey, and IzzY

Mindfulness can help lessen anxiety

4/18/2022

Anxiety can easily overwhelm us, so usually we try to avoid it. Leaning into your anxiety, instead, can help you focus on the present moment. Mindfulness is key to this focus and results in a better well-being. Often Mindfulness is associated with meditation, which is a great practice. However, there are other elements of Mindfulness that you can use to reduce your anxiety.

It may sound scary to imagine embracing your anxiety, but it really can result in regaining peace. Read below for some easy tips to incorporate mindfulness into your everyday life, none of which are meditation!

Check out Mindfulness for Teens for more tips and information!

Stay healthy,
Katie, Brooke, Chelsey, and Izzy

Dealing with Grief

4/5/2022

There’s no right or wrong way to feel when someone you know passes away. You may have unexpected feelings or reactions; it doesn’t matter whether or not it was expected or if you were close to them. There’s no standard amount of time it takes to move forward. Every person grieves differently and you can go at your own pace.

With that in mind, sometimes we need help getting through the day while we’re still accepting the news. Check out these links if you’re…

Grieving: https://www.hov.org/our-care/grief-support/grief-resources/teen-grief-resources/

Struggling to accept a friend’s suicide: https://lakeland-production-blobs.s3.amazonaws.com/docs/default-source/default-document-library/when-a-friend-dies-by-suicide-(pdf).pdf?sfvrsn=e406ad88_0

Needing reassurance about your feelings: https://lakeland-production-blobs.s3.amazonaws.com/docs/default-source/default-document-library/my-teen-grief-rights-pdf.pdf?sfvrsn=5b8b3681_0

And if you notice you or anyone you know having suicidal thoughts, these hotlines are here as support:

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

Let’s take care of each other, Chaps; we’re a strong community that shows up for one another. If you need to talk or know of anyone who needs support, reach out to any of our counselors. We’re here to help.

Stay healthy,
Katie, Brooke, Chelsey, and Izzy

Spring Break Safety

3/9/2022

Spring break is here! An exciting time to be sure, spring break offers respite from a grueling semester. It also signifies warming weather and a semester close. Time will fly by with testing, events, and fun activities when you return from break. And then it will be summer! Whether traveling or staying home, safety is an important part of having an enjoyable, restful break.

Here's some tips!

Stay healthy and safe Chaps!
Katie, Brooke, Chelsey, and Izzy

Self-Esteem

2/25/2022

Valentine’s Day was last week but it’s always a good time to focus on self-love. Check in with your teen: how is their self-esteem?

We know that they are capable of so much but they don’t always feel the same way. Comparison to others and self-criticism can eat away at their self-esteem, making them feel insecure, anxious, and less than. Teens are going through rapid changes; things like struggling in a class where they used to excel or changes in their friend groups can significantly impact the way they see themselves.

With that in mind, we always want to bolster our teens’ self-esteem and self-confidence. Here are a few ways to foster healthy self-esteem in your home:

Don’t forget: we all deserve love, especially from ourselves.

Stay healthy Chaps!
Katie, Brooke, Chelsey, and Izzy

NATIONAL TEEN DATING VIOLENCE MONTH AND VALENTINE'S DAY ARE BOTH IN FEBRUARY.

WHAT IS TEEN DATING VIOLENCE?
"Dating abuse is a pattern of coercive, intimidating, or manipulative behaviors used to exert power and control over a partner. While we define dating violence as a pattern, that doesn’t mean the first instance of abuse isn’t also dating violence;"
Love is Respect

Teen dating violence is more common than you might know.
The CDC reports:

1 in 11 female high school students and 1 in 14 male high school students experienced physical dating violence
About 1 in 8 females and 1 in 26 males report experiencing sexual dating violence.

Other forms of dating violence include verbal and psychological abuse.
Social Media, online platforms, digital media, and cell phones has made abuse easier to commit and easier to hide.

RECOGNIZING TEEN DATING VIOLENCE:

Do you notice your daughter or son:

Spending less time with family and friends?
Excessive text messaging, phone calling, emailing or visiting with their boyfriend or girlfriend
Giving up things that used to be important to her/him?
Starts having declining grades or missing school
Being pressured by a girlfriend/boyfriend about what to do, where to go, or what to wear?
Worried about upsetting her/his boyfriend/girlfriend?
Apologizing or making excuses for her/his boyfriend’s/girlfriend’s behavior?
Has injuries he/she tries to cover up or can’t explain

TALK TO YOUR TEEN ABOUT THEIR RELATIONSHIP IN AN OPEN AND SAFE ENVIRONMENT.

If at any time you feel that you or your teen are in immediate danger, call 911.
Love is Respect
866-331-9474
866-331-8453 TTY
www.loveisrespect.org
National Domestic Violence Hotline
800-799-SAFE (7233)
800-787-3224 TTY
www.ndvh.org
Rape, Abuse & Incest National Network (RAINN) Hotline
800-656-HOPE (4673)
www.rainn.org

Winter Is Here And so are cloudy, cold days

12/9/2021

Seasonal Affective Disorder (SAD) occurs during the seasons when the sun doesn’t shine as bright or as often. With many cloudy days around us, chilly weather, and the stress of finals it can be easy to feel overwhelmed or sad. If you’re feeling this way, you’re not alone!

RECOGNIZING SAD (according to kidshealth.org):

Changes in mood
Negative thinking
Lack of enjoyment
Low energy
Changes in sleep
Changes in eating
Trouble concentrating

How Stress impacts you

acting irritable or moody
withdrawing from activities that used to give you pleasure
routinely expressing worries
complaining more than usual about school
crying
displaying surprising fearful reactions
clinging to a parent or teacher
sleeping too much or too little
eating too much or too little

What can be done at school?

Talk to a support counselor (Room 250!)
Use the outside stairways during passing period to get some fresh air and maybe some sunshine
Give yourself grace and forgiveness
Eat plenty of whole grains, vegetables, and fruits
Communicate with teachers for extra help or time with assignments
Outside of school, have a regular and sufficient sleep schedule.

remember: your value is not dependent on grades!

Stay healthy Chaps,
Katie, Brooke, Chelsey, and Izzy

Procrastination

12/2/2021

Are you pushing off work by reading this blog post? Procrastination is an easy habit to fall into but as finals approach, it’s now more important than ever to stay focused and get our work done early.

Sometimes, we think we are procrastinating because we’re lazy but that’s not the case. Procrastination can be a coping strategy for avoiding negative feelings we may associate with upcoming deadlines. Maybe we’re overwhelmed with our task, we don’t want to be bored, or we’re afraid of doing a bad job. Procrastination feels good in the moment but it eventually increases our stress levels or causes us to feel guilty.

Let’s try to break the procrastination cycle so we can start December with as little stress as possible. Here are some tips to overcome procrastination:

Plan! Use an agenda or Google calendar to schedule times to work on certain assignments.
Make it fun: even if you don’t look forward to getting work done, there are still ways to make it more enjoyable. Have your favorite drink nearby, make sure you’re in comfortable clothes, or call a friend to study with you!
If you don’t want to start studying, check in with yourself: why don’t you want to start? Are you experiencing any of those feelings we addressed earlier? What can we do to resolve those feelings?
Ask yourself: what would help you start? Maybe creating a plan where you outline each step you need to take to complete a project will help, or making yourself study for just 5 minutes.
Keep yourself accountable and ask for help if you need it. If you can’t stay off your phone, put some timers on your apps. If an assignment seems too hard, reach out to your teacher.

It’s important to remember that motivation often comes after action. This is a stressful time but the finish line is approaching; you can always stop by if you need help getting through the end of the semester!

Stay healthy Chaps,
Katie, Brooke, Chelsey, and Izzy

MINDFULNESS

Stress and anxiety are on the rise so it’s important to have healthy, effective ways of managing our mental health. One way to do this is to practice mindfulness.

Mindfulness, or the practice of being fully present without judgement of your experiences, can help you manage your emotions, increase your focus, and reduce your stress. We tend to think about stressful things over and over again, which is why it’s helpful to bring yourself back to this current moment and break that cycle. When you practice mindfulness, you can acknowledge your anxiety without dwelling on it or trying to control your thoughts.

Mindfulness can take only a few minutes a day and you can practice it anywhere, which makes this a good tool for coping with stressors. Here’s a 7-day mindfulness challenge to become more present in the moment:

Mindfulness is a great way to manage your stress but if you need to talk it out, you can always visit us in Suite 250!

Stay healthy Chaps,
Katie, Brooke, Chelsey, and Izzy

PUMPKIN SPICE IS HERE AND SO IS DOMESTIC VIOLENCE AWARENESS MONTH.

What is Teen dating violence?

Teen dating violence is more common than you might know. The CDC reports

1 in 11 female high school students and 1 in 14 male high school students experienced physical dating violence
About 1 in 8 females and 1 in 26 males report experiencing sexual dating violence.

Other forms of dating violence include verbal and psychological abuse.
Social Media, online platforms, digital media, and cell phones has made abuse easier to commit and easier to hide.

Recognizing Teen Dating ViolencE

Do you notice your daughter or son

Spending less time with family and friends?
Excessive text messaging, phone calling, emailing or visiting with their boyfriend or girlfriend
Giving up things that used to be important to her/him?
Starts having declining grades or missing school
Being pressured by a girlfriend/boyfriend about what to do, where to go, or what to wear?
Worried about upsetting her/his boyfriend/girlfriend?
Apologizing or making excuses for her/his boyfriend’s/girlfriend’s behavior?
Has injuries he/she tries to cover up or can’t explain

Talk to your teen about their relationship in an open and safe environment.

Preventing Teen Dating Violence

Halloween Safety

10/26/2021

Halloween is just around the corner and what’s better than dressing up in a costume and enjoying the spookiest time of the year? However, there are things that we need to watch out for besides things that go bump in the night.

Did you know that nearly 4000 Halloween-related accidents occur each year? Falls, unsafe driving, and substance use can increase the chance of injury for yourself and those around you. However, with a little caution, you can still have a fun and safe Halloween.

Here are some tips:

Be careful when you’re driving. It’s hard to concentrate on the road when you’re driving around with your friends but this is when you need to be the most aware, especially in neighborhoods. It’s dark outside and children and parents may be walking in the streets to get to the next house. Limit distractions like your phone, music, or conversations with friends while you’re behind the wheel. And if anyone is going to drink, make sure there’s a designated driver in your group or take an Uber home.
It may be tempting to prank others, like egging or TP’ing houses, but it’s never ok to vandalize other people’s homes. Pranks like these are disrespectful; not only that, but there can be some serious consequences if you mess up someone’s property. Let’s stick to treats and not tricks this Halloween.
Stay in a group. There is safety in numbers, especially if you are in an unfamiliar setting. Watch out for each other and make sure everyone in your group stays near each other. If you need to leave the group, tell others where you are going, have someone come with you and keep your phone on you.
There are some things you can do to set yourself up for safety: charge your phone before you go out, make sure you tell your parents where you are going, and avoid drinking or drugs so you can be aware of your surroundings.

Even though we may intend to be safe, things do not always go according to plan. If anything happens this weekend that you want to talk about, you can always come to Suite 250. Have a happy Halloween and stay safe!

Stay healthy Chaps,
Katie, Brooke, Chelsey, and Izzy

World Mental Health Day

Adolescence and young adulthood present many new opportunities. New things and new experiences can be really great, but this time of change can also be stressful and cause depression. If you’re feeling overwhelmed, read on…

What you should know
•Depression can happen to anyone and is not a sign of weakness.
•It’s an illness characterized by persistent sadness or irritability and a loss of interest in activities that you normally enjoy, accompanied by difficulty in carrying out daily activities.
•Other signs include withdrawal from others, feelings of worthlessness or guilt, fatigue, restlessness and difficulties with schoolwork. You might also be experiencing changes in appetite or sleep patterns.
•You might be inclined to take more risks than normal and sometimes think about harming yourself. •
•There are lots of things that you can do to prevent and treat depression.

What you can do if you are feeling down, or think you may be depressed
• Talk to someone you trust about how you’re feeling.
• Seek professional help – your local health-care worker or doctor is a good place to start.
• Stay connected with friends and family.
• Exercise regularly – even if it’s just a short walk.
• Stick to regular eating and sleeping habits.
• Try to keep doing things that you’ve always enjoyed – even when you don’t feel like it.
• Be kind to yourself and try to focus on the positive.
• Congratulate yourself on your achievements – past and present, no matter how small.

We are always here to help you if you should notice any of these warning signs or want to talk. Stop by Suite 250 and let someone know how you are feeling. The first step is talking about it.

Stay Healthy, Chaps!
Brooke, Katie, Chelsey and Izzy

self-Care

As school is getting into full-swing, check in with yourself: are you practicing self-care?

We have all heard a lot about self-care in the past few months but it goes beyond bubble baths and an extra cookie after dinner (although those are great options too!). Self-care means taking care of yourself physically, mentally, and emotionally. Think of yourself like a cup: you can’t give any of your skills or talents to others if your cup is empty.

Let’s make self-care a priority by taking some time this week to identify healthy forms of self-care. We can use these to fill our cups after a busy school-day and prepare us for conquering the next day.

Here are some suggestions:

Again, these are only suggestions; there are many other ways to take care of yourself that may be a better fit for you.

Don’t forget, you can always reach out to us for more self-care tips. We are here to help!

Stay healthy, Chaps,
Katie, Brooke, Izzy, and Chelsey

NATIONAL SUICIDE PREVENTION MONTH

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.

To support our students we are asking all Westlake students to download A Friend Asks onto their iPads. A Friend Asks is a user-friendly app to learn more about the warning signs of suicide and mental health illness and how to access help! We recommend that parents download this app as well as it's extremely informative.

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

Let's go back to school healthy!

8/26/2021

Welcome back to school!

A new school year brings excitement, hope, and joy! It can also bring some worry, stress and struggles. This can be a normal part of the transition, but you know your child best so keep an eye on them and reach out if you have any concerns. We are a partner in your child's academic and social success and in their health and well being. Here are some great back to school wellness tips from Integral Care. And don't forget to follow our websites for more tips throughout the year!

Stay Healthy Chaps,
Katie & Brooke

alcohol awareness month

4/15/2021

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/

Student appreciation week

4/8/2021

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.

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!
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!
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.
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.
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!

national nutrition month

3/25/2021

March is National Nutrition Month! Many of us associate nutrition with calories, rules, and stress. In our culture that’s often obsessed with dieting, it can be easy to forget that nutrition is supposed to nourish us and make us feel good!
Nutrition can mean different things to different people. There’s no one right or wrong way to eat! What’s most important is that you’re honoring your hunger and nourishing your body. Remember that food doesn’t have moral value-- eating a cookie isn’t “bad” and eating a salad isn’t “good”. Both of these foods are awesome for different needs at different times! Your body thrives off of all kinds of nutrients from lots of different foods.
Here are some ways you can explore nutrition this month while being kind to yourself:

Try something new: It’s easy to get in the habit of eating the same things every day. If you like to try new things, go out of your way to get a new item at a restaurant or the grocery store. You can even get something new in the cafeteria!
Mindfully eat: When you eat, notice how your food smells, feels and tastes. Eat slowly and savor each bite. This can be a fun experience and you might feel more satisfied after your meal afterwards!
Cook something up: Take the time to make a homemade meal or bake something fun. It could be your grandma’s chocolate cake, a fun spring salad, or a delicious homemade pizza. Make something you’re excited to eat!
Eat a variety of foods: Your body needs lots of nutrients! Make sure you’re getting food from several food groups. Limiting what you eat can be boring and even dangerous- if you’re having fear around eating or certain foods, please reach out for help (some resources are listed at the end of this blog).
Find what feels good: Notice how the different foods you eat make you feel. You might find that you feel energized and satisfied after eating some foods, sluggish and tired after some, and dissatisfied and still hungry after others. Notice how you’re feeling and use that information to nourish yourself!

If you’re finding yourself restricting your food or experiencing stress and anxiety around eating, please reach out for help. You deserve to be happy in your body and life. You can stop by the Support Counseling Office in Suite 250 or reach us at kbryant@eanesisd.net or alemasters@eanesisd.net . Here are some other resources:
   Eating Disorders Guide
   NEDA helpline
   NAMI HelpLine

Stay healthy, chaps!
-Katie and Annie

Self-esteem matters

3/4/2021

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

Self care after a tough week

2/25/2021

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:

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!
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!
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.
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.
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

Cultivating Kindness

2/11/2021

Self-care can come in many forms, and one of those forms can be giving back! Helping others makes us feel good, boosts our mood, and betters our community. Community care is just as important as self care. When our communities are happy, we’re happy. Especially during the COVID-19 pandemic, it’s so important to take care of each other. Here are some ideas on how you can give back to your community!

Donate: many non-profit organizations accept donations both in monetary form and physical items. If you have spare change or old clothes, look into where you can donate them! Make sure you check in with the organization about what items they need or can use so that nothing goes to waste.
Volunteer: Your time is one of the most valuable things you can give. You can volunteer in-person at places like food pantries and health clinics, and online doing things like tutoring and operating crisis lines. Check out this article to find out more about virtual volunteering!
Be Kind: Try doing one random act of kindness a day or week. Pay for a stranger’s coffee, offer to help someone carry groceries, or say hi to someone sitting alone. Small things can make a big difference!
Spread awareness: Pick a cause you’re passionate about and become an advocate! You can spread awareness for social issues by starting a club, posting on social media, and talking to others.

Acts of kindness aren’t just good for others. According to Psychology Today, engaging in meditation based on kindness (thinking of someone in your life and wishing them good things) can increase happy feelings and improve social relationships. It can even decrease bad feelings and chronic pain! Choosing kindness is good for everyone.
Stay healthy, Chaps!
-Katie and Annie

Mindfulness, Performance & Well-Being

2/4/2021

How using mindfulness training in performance can promote lifelong well-being practices in your young athletes.

Let’s be real, you’re probably sick of hearing about self-care and mindfulness at this point. For the past 10-months, these concepts have been driven home as important aspects of surviving in a pandemic.

With the U.S. the mindfulness industry valued at $1 billion and 50 million Americans meditating regularly, wellness has become a hot commodity. It may be easy to grow skeptical of the apps and other mindfulness programs as ineffective or just a fad.

However, dismissing mindfulness may be throwing away a huge growth opportunity for your young athletes. Daily mindfulness practice has many benefits for athletes including:

Improved Focus & Attention
Enhanced Resilience to Adversity
More Poise & Relaxation
Increased Sport Enjoyment & Motivation
Higher Self-Awareness & Regulation

Mindfulness practices are evidenced-based performance facilitators used by some of the top athletes and coaches in the world including, Phil Jackson, Pete Carroll, Steve Kerr, Lebron James, and the U.S. Women and Men’s National Soccer teams. Mindfulness approaches have entered the mainstream of elite sports performance techniques, so why haven’t high school and college athletes caught on yet?

The Mental Training Paradox

There are a number of reasons why these tools and techniques have not trickled down to high school and college sports. Among those are perceived lack of time, a knowledge gap about the importance of mental training, and distrust of the unknown. These three factors together have been referred to as The Mental Training Paradox by Drs. Keith Kaufman, Tim Pineau, and Carol Glass with the Mindful Sport Performance Enhancement Institute in Washington, DC. The Mental Training Paradox points out that many know of the benefits of mental training, but few actually engage in structured mental training programs or practices.
Athletes spend a lot of time on sports. Therefore, it makes sense to face hesitation from coaches, parents, and athletes when someone suggests adding more time into the already packed schedules.

However, many of the mindfulness practices can be implemented during sports practice. Often mindfulness practices require only short amounts of time, as little as 10-15 minutes, each day to begin showing benefits. The main hurdle is making time to introduce these concepts to athletes.

Would you, and your athlete, give a few hours of their time now to protect the next 4-8 years of their time investment in their sport?

These are the three steps to practice and implement mindfulness in sports:

Introduction to mindfulness skills (< 9 hrs)
Daily structured mindfulness practice (10-15’)
Integrate skills into daily life and training.

For many, this is a reasonable time sacrifice, especially considering the proven benefits of a mindfulness practice for athletes, such as reduction of vulnerability to injuries.

Another substantial hurdle in the incorporation of mental training is the knowledge gap amongst coaches in the discipline of mental performance and sport psychology. For example, many coaches will ask athletes to focus or pay attention, without equipping those athletes with tools to train their focus and attention. This could originate from the false belief that if someone isn’t focusing it just means they aren’t trying hard, or it could come from the fact that some coaches have not embraced mental performance practices.
In order for mindfulness practices to be incorporated in athletes’ sport and life, coach knowledge and buy in has to be high. It is important when athletes are learning mindfulness practices, coaches (and parents) should be on the same page and understand what the athletes are doing and why they are doing it.

The last barrier to increasing the popularity of mental training is simply the distrust of the unknown. For example, coaches have to give a huge amount of trust to a mental performance coach when they let them work with their athletes. This trust is why it is so important for mental performance coaches to start with building a relationship and then move onto mental training. Relationships are the backbone of coaching, especially when discussing matters of the mind.

Starting with Mindfulness Practice

Starting a mindfulness practice with your athletes can be a challenging task in the beginning, especially with meditative practices. However, this does not mean that it is completely inaccessible. Here are a few tips to work in mindfulness with your young athletes:

Start with the Why. When trying to change any type of behavior, the most important step is to explain “the why” behind the change. Mental training and mindfulness are just as, if not more, challenging than the physical aspects of training. Convincing athletes to commit to this work requires some background as to why it is important in the first place. Understanding your athlete and the pain points in their sports is the first part to effectively communicating why they should consider trying mindfulness. For example, if your approach involves citing the mindfulness research, but all your athlete cares about is getting more playing time, then “the why” you’re using will not be convincing. We need to meet athletes where they are by relating mindfulness to the things they care about.

Create a Ritual. Creating a special time and place each day to train mindfulness skills is important for building a habit. One of the ways to keep mindfulness practice consistent is to involve the entire family. Mindfulness can positively influence the lives of everyone in the household. A good example of a mindfulness ritual would be right before or after dinner, or perhaps for five minutes before children attend school. These moments will help reinforce the mental performance work that your athlete is doing and include the whole family.

Make it Personal. It’s paramount for athletes in building their mindfulness practice that they make it personal. As mentioned before, athletes need to know why they are committing to the practice, and they also need to know exactly how it applies to their game. For instance, an athlete will be much more committed to the practice if she knows it will help her manage her emotions better during tough games or stay more focused under pressure situations. One effective way for athletes to make it personal is to create their own language around mindfulness. Sometimes athletes will have meaningful phrases or mantras they create to remind themselves to stay present in uncomfortable moments. A phrase as simple as, “Do the Work” can be the difference between an effective response versus an ineffective reaction during an important game.

Work with a Professional. Mindfulness is a simple practice that has been, ironically, complicated by its newfound popularity. Typically conflated with visualization, clearing your mind, relaxation, imagery, and other mental skills, mindfulness is being lumped into categories and techniques that are, in fact, pretty different. Working with an experienced professional is key. Although mobile apps can be helpful, the personal element a professional can provide will make your investment as well as your athlete’s enjoyment of the practice go so much further.

Long Term Benefits of Mindfulness Practice

The benefits of mindfulness do not stop on the field. Mindfulness is a highly researched wellness practice and is continuing to re-write everything western medicine has known about health. Recent research has shown:

Mindfulness practice is associated with lower levels of psychological distress including less anxiety, depression, anger, and worry.
Mindfulness can cultivate greater emotional awareness, understanding, acceptance, and the ability to correct and repair unpleasant moods.
Mindfulness training has led to improvements in ADHD symptoms and tests measuring attention.

Sports can be a catalyst for athletes adopting a lifelong mental wellness practice. Chad McGehee, Director of Meditation Training for The University of Wisconsin Athletics Department recently said on the Mindful Sport Performance Podcast that during the pandemic, many athletes have had the opportunity to explore mental training practices like mindfulness in lower risk environments.

Chad explains that some athletes are hesitant to try new mental strategies in their sport but trying them outside of sports reduced their hesitation substantially. In this way, athletes were able to find value from mindfulness practices in things like sleeping, recovery, test taking, and stress reduction. These low-risk introductions to mindfulness were what athletes needed to bring mindfulness practice into their sports performance.

Parents, coaches, and athletes alike tout the benefits of sports for teaching life skills. Leadership, goal setting, grit, motivation, and confidence are just a few of the abundance of skills many cite. However, how many of these things may protect against depression, anxiety, and stress? Mindfulness is a holistic solution to bring well-being into your athlete’s life, not only in performance, but in their long-term development.

Taylor Brown, M.S., CPC, is a mindfulness, mental performance, and leadership coach in Austin, TX. He was also a D1 and elite athlete, and rowing coach. He is the Founder and Director of High Performance for Enduromind Mental Performance Consulting, and works with high school, college, and elite athletes around the country. Reach out at taylor.brown1089@gmail.com or at Enduromind.com.

Healthy/unhealthy relationships

1/28/2021

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.

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

Attitude of gratitude

1/21/2021

We’ve all heard the cliche before: Count your blessings! But why is this really important? We can subconsciously know all the good things and people we have in our lives, but acknowledging it is actually proven to help us become more appreciative, happy, and fulfilled! People who count their blessings experience more gratitude and have more optimistic views throughout life. They also are less likely to be easily disappointed and experience less stress! Here’s an activity for you to help you count your blessings.

Write down a gratitude ritual you do now. For example, giving thanks before a meal or pausing before you go to sleep to think about what went well in your day (and how to find good in the things that didn't!).
Write down an everyday blessing you've noticed that you used to take for granted. For example, electricity that keeps the lights on; fresh, clean running water; or powerful arm muscles that help you play your sport.
Name someone you're grateful to have in your life and why.
Describe something that happened in the past that you didn't feel grateful for at the time, but now think of with gratitude.
Describe a moment when you felt gratitude in real time. What other emotions did you feel?
Describe a way you've thanked someone or intend to thank someone.

What you’ve just completed is essentially a gratitude journal! Gratitude journals are a great way to stay positive and remember the reasons we work hard, and they give us something to look back to when we feel down or like we have nothing to live for. If you wrote down someone loved in your gratitude journal, try sending them a note or message letting them know! Pass around the gratitude and watch the energy in your life become more positive.

Stay Healthy, Chaps!
-Katie, Annie and Ian

Winter Well-Being toolkit

12/11/2020

Hey Chaps!

You made it. We are at the end of the semester and it feels great to know we have 17 days with no school! I hope you take this time to recharge, relax and spend some quality time with your family.

Integral Care put out a Winter Well-Being Toolkit that is filled with ways to support your well-bring. They said it best, "The stressors of the COVID-19 pandemic could make this winter tougher than usual. We’ve compiled a set of innovative ideas to boost mental health for yourself, family, friends and neighbors. Let us help you handle the winter blues, stay connected and celebrate the season in a new and exciting way. Our well-researched, hand-picked topics and tips are designed to warm the soul while supporting well-being."

Stay Healthy, Chaps!!

Katie Bryant

Need Someone To Talk To? Call Us At 512-472-4357.
Free 24/7 Emotional Support Helpline

The Importance of routine

12/8/2020

The teenage years are an important time for everyone. Sometimes routines can feel boring and unnecessary, but the fact is that having a schedule brings us security and grounding even when we don’t notice! Some people benefit from routines more than others, but having an organized day can often be the perfect source of stability in a constantly changing phase of life like high school.
The most important thing to include in our routines are a set sleep schedule! We may not realize it, but going to bed and waking up around the same time each night and morning can show great benefits to both our physical and mental health. In humans, our circadian rhythms help our minds and bodies maintain an internal “clock” that tells us when it is time to eat, sleep, rest and work in a world that makes a full circle about every 24 hours. Our external cues from the environment, such as sunlight, combine with our genes to create and maintain this steady hum of activity. However, adolescents have a lengthened circadian cycle which decreases the rhythm’s sensitivity to light in the morning. These changes cause teens to fall asleep later each night and wake up later each morning compared to most children and adults. Having a “bed time” helps your body send signals to your brain when it’s time to go to sleep so you aren’t laying awake all night. It also keeps your body from feeling as exhausted the next day. It is important to keep a regular sleep schedule, even on the weekends, to make falling asleep and waking up easier as well as to make the sleep we get more effective to our energy levels.
Another important thing to add to our schedules and routines is self-care! This includes hobbies, time with loved ones, and taking care of responsibilities we may often put off, like doing the laundry. It can be easy to procrastinate in high school, but keeping a daily routine and schedule for our responsibilities helps us stay organized. Finding the momentum needed to get school work done after a long week can be difficult, which is exactly why scheduling time to do your homework can make the tasks easier. Likewise, taking care of ourselves by doing things that are just for us aren’t nearly as beneficial unless they are included in your routine! Doing so will give you something to look forward to throughout the week/days and will keep you from having to prioritize self-care or chores over the other.
Research shows that scheduling our days and building routines increases our motivation and productivity. If you don’t have a set routine, sit down for a little while and write down the schedule you already have, such as when you wake up and leave for school! Make time for the important things like sleep, self-care, and studying. Remember, practice makes perfect, and it’s okay if you miss a beat! Just keep trying and pick up where you leave off. Before you know it, your circadian rhythm will be thanking you in no time.
Stay healthy, chaps!
-Katie, Alex and Annie

Start with intention: Waking up mindful

12/2/2020

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!

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:

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.
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!
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.
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.
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

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.

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 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.

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.

And always, always, DRINK LOTS OF WATER CHAPS!

catch some z's

10/28/2020

With the school year in full swing, it can be easy to forget the basics of self-care. Sleep often goes out the window when things get busy, but it is always necessary to get a good night’s rest!
Sleep is extremely important for teenagers and adults alike. Teens need a minimum of 9 hours of sleep and adults need a solid 7 to 8 hours. Many of us don’t rest enough, but putting sleep at the top of your list can help you to feel great and conquer your daily tasks.

Getting a good night’s sleep can...

Help you focus
Allow you to think more clearly
Improve your immune system
Regulate your blood pressure
Improve your cardiovascular health
Promote longevity
Boost academic performance
Improve your memory

Several things can hold us back from getting enough sleep. Screen time and drinking caffeine before bed can keep you up. Establishing a nighttime routine is key to getting a good night’s rest! Try doing something relaxing before bed like stretching, taking a bath, drinking tea, or reading a book. There are also apps like Headspace and Calm that can help you wind down before bed. Prioritize yourself and get some sleep!

For more information, check out this article about the benefits of sleep.

Stay healthy, chaps!
-Katie, Annie, Lizz, and Alex

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