Posts

By Abby Betz, LSW- October 7, 2020-

During difficult times in our lives, specifically a global pandemic, we can easily become overwhelmed with simply trying to take care of ourselves. With multitudes of websites and books on self-care and countless “how-to” guides, it can be tough to decide what works best.

The purpose of practicing self-care is to find the best method to manage our mental well-being in a constructive way without adding more stress to our already busy lives. In a time when we are asked to limit contact with others as much as possible, we need to step back and revisit the basics so we can best care for ourselves and our loved ones.  

As a school social worker, my job is to help students learn positive coping skills to manage their feelings. Simply put, coping skills are what we think and do to help get us through difficult situations.

There are several coping skills that anyone can learn in order to overcome stress, anxiety, and depression. The key is to not overthink it, which just adds more unwarranted stress!

Counting to 10 is a great coping skill for anxiety and anger. It gives you time to calm down before responding to a stressful situation. During this time when you are slowing your thought process, you can decide to make better choices.

Taking three deep breaths is similar to counting to 10, as it is also a great skill to use when battling anxiety. The key is to take slow, deep, breaths and focus on breathing IN through your nose and OUT through your mouth. You can repeat this exercise until you have returned to a resting, calm state.

Finding a positive distraction is also a good way to help alleviate stress. Squeezing a stress ball can help relieve tension as well as improve concentration and focus.

Coloring and drawing are other constructive distractions that enable you to use creativity to replace negative thoughts with positive thoughts. Any type of artistic activity is a wonderful way to cope with stress because it lets you be creative and anyone can do it – no matter your skill level.

Taking care of your body is also extremely important and can be as simple as drinking plenty of water. Eating healthy and being active are also vital components to our emotional and physical well-being and can help decrease stress. An example I like to use with my students to show the importance of eating a healthy meal is to imagine they are a car and breakfast is the fuel for the car. If students don’t have enough fuel for their morning classes, they could run out before lunch and will lose focus and motivation.

Another great way of promoting positive thinking is to imagine a happy place or think about your favorite memory. It may be at the beach, at your grandma’s house baking cookies, or at school playing with friends. Thinking positive thoughts can replace negative thoughts, which makes this coping skill a great tool to have. 

At the end of the day, if things just seem too overwhelming – ask for help.  Reaching out to loved ones or someone we trust is an important coping skill that all of us should use. Asking for help is not a sign of weakness; in fact, asking for help is a powerful sign of strength and self-awareness.

If you or someone you know is in need of help – please do not be afraid to reach out.  Youth First is here for you! We will get through this difficult time together.

By Abby Betz, LSW – January 28, 2020

With high profile acts of violence on the rise, particularly in schools, it is important that parents and caregivers talk with children about these types of incidents and teach them ways to protect themselves. 

Schools have been working to prevent violence and make schools safer places for our children.  Not only do staff and faculty play a vital role in promoting school safety, it is imperative that parents also help reassure children that schools are generally safe places. 

Creating a safe atmosphere for students helps establish a sense of normalcy and security. It is essential students feel comfortable talking about their fears, as mental health concerns also continue to be on the rise.

Schools can promote a safe school environment by providing support from social workers and counselors and fostering positive interventions and school-wide behavioral expectations. It is also important that children take part in maintaining a safe school climate by participating in safety planning and drills. 

Frequently reminding children of the importance of school rules and requesting that they report potentially hazardous situations to school personnel can help reduce the instances of violence. The presence of school resource officers, security guards, and/or local police partnerships also plays a large role in keeping schools safe. It is important for staff and faculty to remain a visible, welcoming presence at school by greeting students and visitors to the building.

At home, parents and caregivers can reassure their children they are in a safe place. It is important to validate feelings children have and explain it is normal to feel scared or worried when tragedies such as school violence occur. Letting children talk about their feelings helps in processing these fears, puts them into perspective, and assists them in expressing these feelings in an appropriate way.

Making the time to talk with children is extremely important. Look for clues they may want or need to talk. Also keep in mind that some children may be able to express themselves more freely while coloring, drawing, or engaging in other artistic activities.

It is important to keep conversations appropriate for the child’s developmental stage. Early elementary school-aged children need simple, concise explanations coupled with reassurance that their school is a safe place. Upper elementary and middle school-aged children can be more verbal in asking questions about school safety.

For high school students, it is important to emphasize their role in fostering a safe school environment by reporting threats and communicating safety concerns to school personnel. For children of all ages, it is essential for parents and caregivers to look for changes in behavior, appetite, and sleep. Providing assistance to help children separate real-life from fantasy is also very important.

Monitoring and limiting what children are viewing on the internet and television can help lessen their fears. Maintaining a normal routine is also crucial to the healthy development of all children and gives them a sense of safety and security.

If a parent or caregiver has any concerns for their child, they should reach out to their child’s school and also seek the assistance of mental health professionals.