Thinking about the Summer...What Are Your Plans?

Although it doesn’t really feel like it this week, summer is right around the corner!  Summer vacation can mean many different things for high school students.  For some, it’s nine weeks of freedom, hanging out with friends, trips to the beach, or family vacations.  For some, summer is filled with many hours at full- or part-time jobs.  For some, summer is filled with athletic practices and games, or academic programs and summer camps.  For most, it’s some kind of combination of these plans. 

As high school counselors, we hope that whatever students choose to do with their two month hiatus from Nipmuc provides some kind of meaningful experience.  This post will focus on the benefits of summer employment.  Summer jobs come in all shapes and sizes from babysitting neighborhood kids to doing administrative tasks in an office setting to serving diners at a restaurant.  No matter the job responsibilities, working over the summer has many benefits for high school students.  

Here are some of those rewards:

• Building Up Soft Skills: Soft skills include things like time management, confidence, conversational skills, eye contact, phone etiquette, and maturity.  These skills are often not gained from a specific class in school or job training orientation.  They are skills that many people pick up along the way as they hold jobs and gain experience.  When employers are making decisions about who to hire and who to pass on, they are often looking for soft skills.  Having a summer job can help to build up these elusive skills in order to have them at the ready when looking for a full-time job after high school or college.

• Broadening Social and Professional Networks: Having a summer job is a great way to meet new friends and make make professional connections.  Very often, connections you make in one job can help lead to the next job and other opportunities down the road.  It’s always a good idea to keep in touch with coworkers, supervisors, and employers because you never know who may be able to help you out in the future.

• Making Money: Although it seems obvious, making money is worth adding to this list.  Not only does making money mean you have cash to spend, but working to earn money can teach the the true value of money.  Once teenagers work hard to earn their own wages, it becomes motivation to save.  Money can later be used to pay for college, a car, or maybe even a fun vacation with family or friends.  

• Gaining Experience to Add to a Resume:  It is not uncommon for adults to be turned down from jobs because they do not have experience or because another candidate had more experience.  Being able to show that you have had job responsibilities, whatever they may be, will make future employers see you as someone they can rely on to maintain the duties of the job for which they are hiring.  The more experience young adults can add to their resumes, the better!

Finding a job may be easier said than done.  Keep in mind that summer employment doesn’t have to be traditional.  Many high school students create their own employment by offering skills and talents to their local communities.  Doing yard work, babysitting, or tutoring younger children can be considered jobs.  Just be sure to stay organized by tracking your time and money and be reliable by following through on your commitments.  Also, make sure to take a little time to relax and have fun.  It will be September before we know it!

Senior Breakfast with the School Counselors

April showers may bring flowers, but at Nipmuc, like many area high schools, May also heralds the departure and graduation of our senior students.  The month seems a blur of exams, projects, activities, celebrations and emotional goodbyes.  In the midst of all of this, the Nipmuc School Counseling Center’s senior parent breakfast, held on May 12, 2015 focused on “Leaving the Nest” or supporting students as they transition to college or other post-secondary options.  Senior parents were given the opportunity to discuss issues related to college academics and residential life;  changing dynamics in family relationships as children become adults; emotional and physical health; finances; communication,  to name just a few of the discussion points.  Parents who were sending their first child off to college were able to receive support from parents who had been through this transition with older children. 

Regardless of the topical area being discussed, parents were encouraged to keep lines of communication open between children and themselves.  As high school students transition to college, parental roles are changing as well; parents are becoming more of a consultant or coach to their young adults.  The idea of supporting students to solve their problems on their own and seek appropriate campus resources, as needed, was highlighted.  This sends a message of confidence and support to young adults and reinforces the belief that parents trust their ability to handle any challenges that come their way.  Parents were encouraged to make agreements with their children about how to stay in touch, financial responsibilities, academics and any other issues related to college life.  

The discussion was informative and feedback from parents who attended was very positive. For parents who were not able to attend,  I have included links to the handouts from the breakfast as well as to a website entitled College Parent Central which has a number of educational and timely resources for parents of students transitioning to post-secondary education. 

http://www.collegeparentcentral.com/

http://www.greatschools.org/college-prep/planning/304-letting-go-new-college-students.gs 

http://www.nacacnet.org/studentinfo/articles/Pages/Relationships.aspx

http://www.westga.edu/parents/index_9138.php

Thank you to all who attended the School Counseling Center's senior parent breakfast.  We would like to wish all of our graduating seniors the best of luck as they pursue their future endeavors! 

 

 

Wellness Week

In an effort to highlight April’s Stress Awareness Month, the Nipmuc Counseling Center and Student Health Services joined forces to bring Wellness Week to the Nipmuc school community.

We know that adolescents have high rates of stress and often, not enough time to practice effective stress reduction or wellness skills. Our goal for the week was to offer students and faculty the opportunity to engage in relaxation and healthy lifestyle activities in an effort to reduce stress, improve health, and increase awareness of wellness practices and habits.  Relaxing nature videos were shown on the lobby television all week long and teachers were given a menu of brief relaxing classroom activities to do with their students at the start of classes. In addition, an Advisory schedule ran on Wednesday and Thursday of Wellness Week and each advisory group was given the opportunity to choose a different stress reduction activity in which to participate each day. Choices included: yoga, mindful meditation, art activities, outdoor games, walking outside, a nutrition activity and music.

 

We were very grateful that the weather cooperated and initial feedback from both students and staff has been very positive!  We are looking forward to planning more wellness activities in the future, with a focus on helping our school community build stress reduction skills on an ongoing basis.  Please see the IMovie created by Ms. Hefez which highlights some of our Wellness Week activities!

 

 

 Be well!

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.

Being an Active Citizen: The Importance of Voting

Believe it or not, we are nearing the end of Term 3!  Spring is on its way (we hope!) and our seniors are thinking about graduation and life after high school.  As school counselors, we hope that we have given students the skills and tools they will need to become productive young adults and contribute to their local communities and the greater society.  One of the most important privileges that comes along with adulthood is voting.

Why is it important for you to vote as a young adult?

• The more young people who vote, the more politicians pay attention to issues that affect young people.  Politicians tend to be interested in people and groups who might be able to keep them in office.
  
• Elections influence key issues.  Security, health care, budgets, taxes, the environment - these are all things that affect everyone, no matter their ages.
  
• Democracy only works properly when everyone gets involved.  You have the right to be part of the decision making at the local, state, and federal levels - use it!  Young people in other parts of the world are fighting for this right every day.
  
• If you don’t use your right to vote, you lose your right to question or be critical of the government.  Don’t like the ways things are being done?  Your vote can help to make a change.

Fifty-one percent of this year’s graduating class at Nipmuc has already reached the age of majority.  Another 25% will turn 18 before graduation.  Registering to vote is a great first step to becoming an informed and active citizen.  You can register in person or by mail.  Click here to start the process!

Challenge and Balance: Picking Classes

As you read in Ms. Fagan's post last week, spring is just around the corner. As the weather begins (and hopefully continues) to warm up, the Nipmuc counselors are starting to think about what's to come, and so are students. We've begun course registration for the juniors and sophomores, and we'll finish up with the freshman students before April break. Particularly for the upperclassmen, this is an exciting time to pick out new electives for next year and push themselves to try new classes. The full program of studies is available for students who want to review course descriptions and other information.

In our individual meetings with students, we first take a look at what graduation requirements they've fulfilled, and which ones they still need. We also talk about their college and career plans and match up what classes may help prepare them best for the future. Next, we take a look at the teacher recommendations in ipass. Students' current teachers will put recommendations for what level (CPS, Honors, or AP) they feel would be a good fit for the following year. We talk with the student to determine how they feel about these levels, and then also about what electives they'd like to take.

There are two themes that we stress when we meet with students: challenge, and balance. We want students to take challenging courses and push themselves a little harder based on their current performance and future goals. For example, if a student is some honors classes with strong grades and gets an AP recommendation, I may recommend they go for it and sign up. Progression is key - we want students to continue to challenge themselves a little more each year.

However, there also needs to be balance. Many students are involved with an enormous load of extracurriculars, work, sports, volunteering, family responsibilities, and of course, homework. Students need time to decompress, enjoy downtime with friends and family, and relax. And on top of all this, they are expected to maintain strong grades and keep up with all their courses. It's important to maintain a balance when picking rigorous classes for next year. We stress this to students in our meetings. Maintaining sanity is just as important (if not more than) academic rigor!

If you have any questions about course registration, please feel free to contact us. When students complete their course selection with us, we will also print out a course registration form for them to bring home to parents. 

Nursing School Expo April 6th