Decision Day - May 1st

Decision day is upon us! For many seniors, choosing their college is one of the biggest life decisions they’ve made so far. While some seniors may have already decided what college they’re attending, others are still trying to make up their minds.

Do your research: Research the colleges’ websites with a detailed focus on what’s most important to you. Interested in a particular major? Look up what classes you’ll be required to take, what internships they may offer, or what research professors are doing in the field. Do you know you want to play a sport? Visit the college’s athletics page, or find out what intramural sports they offer. If studying abroad is a priority, take a peek at what programs and countries they send students to.

Get a feel for the campus: If you’re able to visit the school for a tour or accepted students’ day, do so! Being on campus will help you decide whether or not you can picture yourself there as a student. Ask current students what their favorite aspect of the college is, and their least favorite. It can also be helpful to sit in on a class or a lecture.

Compare financial aid packages: Take a look online at each colleges’ website and see what the total cost of attendance is. Then compare what loans, grants, or other aid you’ve received in your financial aid packages. With the rising cost of college, financial aid is certainly a factor in deciding where to go. Visit www.mefa.org for more information regarding financial aid.

Most of all, know that college is what YOU make of it. There is not just one school out there for you – there are many that are great fits! This article shows that you don’t have to go to your first choice school in order to do great things and have an awesome college experience. College is not the end game, it’s the starting point. What you do with the rest of your life is up to you, regardless of where you end up!

The Second Arrow

The Second Arrow

I have recently completed my graduate program at Assumption College; which include oral exams; requisite course work and a 900 hour practicum at Nipmuc Regional High School.  At probably the most opportune moment in the universe I was able to attend a workshop hosted by Assumption College on mindfulness, self-compassion, and loving kindness. With all of these expectations my anxiety levels were also through the roof and this workshop seemed to be exactly what I needed. The workshop got me thinking, how does this relate to high school, to our students, and everyday life?

One presenter mentioned a Native American metaphor that really resonated with me. The metaphor states that there are two arrows associated with a wound, the first creates the physical wound and initial pain, but the second is all the things that run through our mind once we are wounded (i.e. emotional pain and suffering). We cannot avoid the first arrow; but we can avoid the second arrow. What are the consequences of the second arrow? What can we do about that second arrow?

Every day we see the impact of the second arrow. High school students (and graduate students!) struggle to meet expectations, keep grades up, navigate friendships and relationships, and eventually plan their futures. The stress, anxiety and worry that can accompany these challenges offer opportunities for that second arrow.  When we are stressed, worried and overwhelmed we are not our best selves, and we are unable to manage the demands of our school and social worlds effectively.  So where do we begin to make the change? Well, the only logical place to start is within each of us.

Each and every one of us has the power to heal our own wounds of the second arrow. When we begin to address our own second arrows, the world around us begins to change. We can co-create a climate of acceptance, collaboration and connectedness rather than judgment and anxiety.  The research surrounding the effects of mindfulness, meditation and general self-care show amazing benefits on stress and anxiety; which in general defines most high school students (and graduate students!). Mindfulness asks us to be present in each moment, experiencing the present moment - my thoughts, emotions, and physical sensations, with curiosity and without judgment.  Ask yourself: What are you sensing? What are you feeling? What are you thinking? Focus on each aspect of the moment and bring yourself back to your center.

Slowing down and really experiencing the world around us not only relieves our own anxiety, but it effects those we come into contact with every day, our school community. As a whole we are always in a rush and miss the world around us. We may even contribute to our own wounds from the second arrow. In order to heal our second arrow we must slow down and be mindful of the amazing world around us. Although in life it is inevitable that we will experience pain, stress and anxiety we can use mindfulness practices in order to heal that wound quicker. Try beginning each morning with a meditation, run through a mindfulness exercise at a time of great stress, try some deep breathing exercises and see how quickly you are reminded to be calm.

Try some meditation and mindfulness techniques today, and see how your day turns around!

Example:

Mindfulness in Daily Life

Mindfulness can be practice every moment of our day- while you brush your teeth, while you walk from the parking lot to school, when you eat your breakfast, or when you answer your phone. Pick one activity and see if you can do it mindfully, paying attention to what you are experiencing. You might want to choose an activity that occurs early in your day, to help you remember to be mindful before getting overwhelmed with the daily tasks of life. As you’re engaging in your mindful activity- let’s say you choose the walk from the parking lot to school-bring awareness to your actual experience in the present moment.

Even in our often pressured and distracted daily lives, it’s possible to have mindful moments. We can momentarily disengage from our activities by taking a long, conscious breath, gathering our attention and then asking ourselves:

-          What am I sensing in my body right now?

-          What am I feeling emotionally?

-          What am I thinking?

-          What is the most vivid and alive in my awareness?

We don’t even have to be calm to have some mindful awareness, such as when you discover: “I am really angry right now”. We are all capable of being mindful, but in the midst of our hectic lives we must choose to slow down and notice-even for just a moment- what is happening to us right here and right now.

 

 

 

The Nipmuc Sugar Challenge

On April 2nd, 9th and 10th grade students had the opportunity to view the documentary “Fed Up.” (www.FedUpMovie.com), sponsored by our Health Services Office.  Kristin Gauthier, our School Nurse provides the following description of the presentation:

 

"Fed Up" is narrated by Katie Couric, and blows the lid off everything we thought we knew about food and exercise.  Exposing the hidden truths contributing to one of the largest health epidemics in history, the film follows a group of families battling to lead healthier lives and reveals why the conventional wisdom of exercise and eat right is not ringing true for millions of people struggling with diabetes, childhood obesity and other serious conditions. Including captivating interviews with the country's leading experts, this vital information could change the way we eat forever. Following the film, Gail Sauter, a holistic health coach from our community  led a brief discussion and presented an optional 10 Day No Sugar Challenge to students.  

 

Fed Up trailer: https://www.youtube.com/watch?v=aCUbvOwwfWM

 

During the Nipmuc Sugar Challenge, students and staff were encouraged to eat whole foods that do not contain any added sugars.  It's amazing what foods contain hidden sugar!  Feedback from students and staff suggests that many opted to take on this challenge, including all of us in the Counseling Center!


Here in the Counseling Center, we support students in many areas of their lives, with a strong focus on emotional health and well being.  We often find ourselves helping students to understand the many factors that contribute to emotional and physical health.  We knew participating in the Sugar Challenge would be a great opportunity to focus on the link between a healthy diet and mental health.  As the Sugar Challenge winds down, we've learned that we feel better, we have more energy and we've noticed fewer sugar cravings as the week has gone on. Some of us have even noticed more restful and better sleep!  If you would like to read more about the connection between sugar and brain function, including mental health, please view this link:

http://www.huffingtonpost.com/2015/04/06/sugar-brain-mental-health_n_6904778.html

Our School Nurse, Ms. Gauthier, has also provided a number of great resources and tips to support students and families who are interested in taking on the Sugar Challenge and these are listed below.

FOR FAMILIES

 

1.The Fed Up Challenge for Families Courtesy of The Kids Cook Monday:

 

Cooking meals at home is a great way to keep an eye on how much sugar your family is eating. Getting kids involved in grocery shopping and meal preparation helps them learn more about making healthy choices and will equip them with the skills they’ll need to continue to eat healthfully as adults. Here are some tips for participating in the challenge as a family:

2.Declare your home a whine-free zone.

 

Be clear that going fully sugar-free for 10 days is a short-term experiment to help your family learn more about sugar. Designate a chalkboard or large piece of poster board as the place to showcase all the healthy and delicious things you’re enjoying instead of sugar. Every time anyone complains, they have to add something new to the list!

3.Take a family outing to the grocery store.

 

Spend some time looking at the foods you usually buy and read their ingredients labels together. Do you see sugar or hidden sugars on those labels? Brainstorm the types of products you might buy instead. For example, instead of sweetened yogurt, give plain yogurt and fresh berries a try.

4.Create a healthy snack box.

Together, decide what your go-to healthy snacks will be, such as low-fat string cheese and fruit. Then, fill a box in the refrigerator with your new favorites and declare it the healthy-snacking zone. Take the opportunity to talk to your kids about the difference between snacking out of hunger versus snacking out of boredom.

5.Commit to cooking together.

 

Getting their hands dirty in the kitchen one of the best ways for kids to learn about making healthy choices. Commit to cooking together at least once a week and enjoying family meals together as often as possible by taking The Kids Cook Monday Family Dinner Pledge. By taking the pledge, you’ll sign up for The Kids Cook Monday newsletter, which delivers an easy, healthy recipe and other fun tools to help the whole family enjoy the cooking process every week.

6.Celebrate with a healthy options.

 

When you make it through the 10 days of the challenge, don’t celebrate with an all-out sugar fest. Instead, select a healthy no-sugar recipe, and cook it together. As a family, talk about how occasional treats like this can be part of your healthy diets.

 

7.Keep the challenge going.

 

To help your family keep their sugar habits in check long-term, consider making the challenge ongoing. Since Mondays are the days people are most open to making healthy changes, challenge your family to go sugar-free every Monday. At dinner that night, ask each family member what healthy foods they chose to eat instead and if the challenge helped them learn about any new products containing hidden sugars.

 

Feel free to follow some of these tips and keep the challenge strong!

 

The Benefits of Being a Student Athlete

The snow is starting to disappear and the grass is re-emerging!  Spring sports at Nipmuc are underway and student athletes are training for successful season.  With that in mind, we in the School Counseling Center like to recognize the many benefits to playing a sport on a school team.

1. Playing sports provides organized opportunities for physical exercise.  Studies have shown that exercise improves overall quality of life with positive impacts on physical and mental health.

2. Being part of a team gives students a network of social support outside of grade level peers and helps to develop leadership skills.  Teammates learn to work together toward a common goal and help each other on and off the field.

3. Making the time commitment to playing a sport means having to manage time efficiently.  Student athletes learn how to budget time for academics, athletics, and leisure time.

4. Participating in any extracurricular activity connects students to the school-wide community.  School engagement has been proven to have a positive impact across many facets of a student’s life.  Check out our earlier blog post on school spirit.

5. Student athletes gain experience in discipline, goal setting, and coping with losses.  They learn how to set realistic goals and work together to accomplish them.  Sometimes they win and sometimes they lose, but they learn the importance of showing up at practice the next day no matter what.

School sports can really bring a community together, so please support our student athletes by cheering them on when you can.  Visit the MURSD Athletics website for more information about our teams, including their schedules.