Tag Archive for: Katie Martin

Avoiding Freshman Year Follies

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By Katie Martin, MSW, LCSW – August 20, 2025 –

Freshman year is the most crucial year of high school, as it sets the tone for academic achievement and social standards. It can be a fresh start, or for some students, the beginning of ongoing struggles and painful lessons. When students start high school, their understanding of expectations is often far from accurate.

Freshman year can be intimidating, confusing, scary, overwhelming, stressful and exhausting; mentally, physically, emotionally and socially. High school becomes a rude awakening when failed classes must be repeated and discipline hinders progress toward graduation. Students may struggle with making healthy decisions that aren’t socially attractive.

It is important that students identify trusted adults, develop boundaries with peers, prioritize academics and attendance, strive for high grades, join extracurriculars, and incorporate healthy habits. Students who surround themselves with people who promote good habits and motivate them to take ownership of their high school career will experience more success and less stress. 

The goal of high school is to prepare students for graduation and life. Freshmen can take ownership of their success by taking control of the things they have control over, letting go of the things they cannot control, and distancing themselves from unhealthy relationships. Setting goals as a freshman and speaking up about concerns and feelings can greatly improve a student’s chance of success. 

Social adjustments are expected; students may have to redefine what is cool. Freshmen are trying to figure out who they are and where they belong. Having the courage to set boundaries with peers doesn’t come easily to most students. Students should build relationships with those who promote healthy habits that propel them toward graduation, such as trusted adults and positive peers. 

Understanding the connection between academic success and maximizing opportunities for the future is imperative. Typically, a GPA (Grade Point Average) is generated by averaging the points earned from each letter grade at the end of a grading period and/or semester; an F can result in a course being repeated if it is part of the graduation plan established with the student’s academic counselor. On average, most colleges require a GPA between 2.5 and 3.0, but this can vary. Freshmen should know their high school academic counselor, establish solid communication, and work closely with them to stay alert to academic opportunities and progress toward a successful post-graduation plan.

Parents play a major role in student success by modeling helpful qualities such as organization, problem-solving, assertiveness and navigating opportunities that promote growth. Parents should connect with school personnel to establish communication and create a network of trusted adults to collaborate with during the student’s high school years. Parents also need access to grades and attendance. They should check in with their student daily about successes and struggles.

Parents should also connect with school staff as needed but also direct their student to reach out to teachers to encourage independence, build appropriate and effective problem-solving and communication skills, and encourage positive relationships. Parents should attend all available parent nights, orientations, and any other opportunities to be present with their child in the school building. 

Freshman year can make or break a high school career. According to the US Department of Education, students fail ninth grade more than any other grade in high school. This can lead to feelings of frustration and discouragement that can result in less effort, lower motivation and the possibility of dropping out. Freshman year is hard; it requires more attention, organization, maturity and independence. Freshman year also requires students to make more thoughtful decisions rather than decisions based upon impulse or popularity. 

In conclusion, students are capable of graduating and can learn all the necessary tools to get there. However, work begins on the first day of high school, when every student will decide what they are going to do with their opportunity to learn. Supportive adults and a growth mindset will carry a student far. However, high school should also be fun, exciting and full of new experiences that can be enjoyed more fully when academics are well-managed.     

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Your Student Needs Good Quality Sleep

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By Katie Martin, MSW, LCSW, CSAYC – September 18, 2024 –

A good night’s sleep can make or break a student’s success in school and in life. Quality rest and a sufficient amount of sleep create better outcomes in academics, social settings, mental functioning, motivation, emotional regulation and physical energy, among other things. 

There are many reasons a student may not be sleeping well, such as staying up too late, mental illness, stress, poor health in general, etc. It is important to establish good sleep hygiene. Many think of hygiene as related to cleanliness, but hygiene is simply doing what is conducive to maintaining health. Sleep hygiene maintains our health on a multitude of levels. 

Below is the recommended amount of sleep by age, according to the Mayo Clinic:

Infants 4 months – 12 months             12 to 16 hours per 24 hours, including naps

One to two years                                      11 to 14 hours per 24 hours, including naps

Three to five years                                   10 to 13 hours per 24 hours, including naps

Six to 12 years                                          9 to 12 hours per 24 hours

Thirteen to 18 years                                 8 to 10 hours per 24 hours

Adults                                                          7 or more hours per night

It’s important to establish good sleep hygiene as early as possible for student success. It may feel daunting as a parent or student if routines have not been previously implemented. In some cases, there may be strategies that have been attempted and failed, but consistency is key, and it may take some trial and error.

Families can help by encouraging structure and participating in healthy nighttime routines. Consult a doctor if a healthy routine isn’t working. In some cases, families may need to advocate for a sleep study if rest is not improved with good hygiene. 

The following tips for sleep hygiene are provided by the Children’s Hospital of Orange County:

  1. Stick to the same bedtime and wake time every day, even on weekends. Staying up late during the weekend and then trying to catch up by sleeping in can throw off a child’s sleep schedule for several days.
  2. Beds are for sleeping. Lying on a bed and doing other activities makes it hard for your brain to associate your bed with sleep.
  3. Establish a comfy, cozy room. A bedroom should be cool, quiet and comfortable.
  4. Alarm clocks are for waking up. Youth who stare at the clock waiting and hoping to fall asleep should have the clock turned away from them.
  5. Stick to a bedtime routine. A predictable series of events should lead up to bedtime. This can include brushing teeth, putting on pajamas, showering, reading, etc.
  6. Engage in only quiet, calm and relaxing activities before bedtime. Listen to soft, calm music. Avoid activities that are excessively stimulating, such as screen time and physical exercise. It is best to keep screen time out of the bedroom and limit use to at least one hour before bedtime.
  7. Relax. Practice deep breathing and imagining positive images that bring happiness and comfort.
  8. Start the day off right with exercise. Exercise and physical activity earlier in the day can help children focus, feel more energetic and awake during the day, and fall asleep and stay asleep later on that evening.
  9. Avoid caffeine. Avoid caffeine in the late afternoon and evening. It can cause nighttime awakenings and shallow sleep and/or prevent one from falling asleep.
  10. If you can’t sleep, get out of bed. Get up and do something non-stimulating, such as reading a book. Repeat for 20-30 minutes if necessary. Getting out of bed prevents the bed from being associated with sleeplessness. 
  11. Put kids to bed drowsy, but awake. The ideal time for a child to go to bed is when they are drowsy but still awake. Allowing them to fall asleep in places other than their bed teaches them to associate sleep with other places.
  12. Cuddle up with a stuffed animal or soft blanket. A security item such as a stuffed animal or blanket can provide comfort for all ages.
  13. Bedtime checkups should be short and sweet. Checking in on a child is to let them know you are there and everything is okay. A check in should be brief and non-stimulating.
  14. Maintain a sleep diary. Track naps, bedtimes, wake times and behaviors to find patterns if things are not going well. Diaries can be reported to a doctor for further discussion.

With these tips, hopefully your child can establish good sleep hygiene and get quality rest so they can be at their best.

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