Wellness Center

Cognitive distortions, also called “thinking traps”, are common ways in which we trick ourselves into believing negative thinking patterns. Anyone can experience these cognitive distortions, but, for some, these distortions can lead to anxiety and depression. Do you or your AHS student ever fall into these traps?

• Black-and-white (or all-or-nothing) thinking: I never have anything interesting to say.
• Jumping to conclusions (or mind-reading): The doctor is going to tell me I have cancer.
• Personalization: Our team lost because of me.
• Should-ing and must-ing (using language that is self-critical that puts a lot of pressure on you): I should be losing weight.
• Mental filter (focusing on the negative, such as the one aspect of a health change which you didn’t do well): I am terrible at getting enough sleep.
• Overgeneralization: I’ll never find a partner.
• Magnification and minimization (magnifying the negative, minimizing the positive): It was just one healthy meal.
• Fortune-telling: My cholesterol is going to be sky-high.
• Comparison (comparing just one part of your performance or situation to another’s, which you don’t really know, so that it makes you appear in a negative light): All of my coworkers are happier than me.
• Catastrophizing (combination of fortune-telling and all-or-nothing thinking; blowing things out of proportion): This spot on my skin is probably skin cancer; I’ll be dead soon.
• Labeling: I’m just not a healthy person.
• Disqualifying the positive: I answered that well, but it was a lucky guess.

One effective way to combat these cognitive distortions is by practicing mindfulness. Being present in the moment without judgment is one of mental health’s most powerful tools. If you can catch your thoughts when negative thinking patterns arise, try countering your thoughts with facts instead of emotional reasoning. Another idea for combating cognitive distortions is to talk to yourself like you would the 5-year-old version of yourself or a close friend.

(Source: health.harvard.edu)

Cognitive distortions, also called “thinking traps”, are common ways in which we trick ourselves into believing negative thinking patterns. Anyone can experience these cognitive distortions, but, for some, these distortions can lead to anxiety and depression. Do you or your AHS student ever fall into these traps?

• Black-and-white (or all-or-nothing) thinking: I never have anything interesting to say.
• Jumping to conclusions (or mind-reading): The doctor is going to tell me I have cancer.
• Personalization: Our team lost because of me.
• Should-ing and must-ing (using language that is self-critical that puts a lot of pressure on you): I should be losing weight.
• Mental filter (focusing on the negative, such as the one aspect of a health change which you didn’t do well): I am terrible at getting enough sleep.
• Overgeneralization: I’ll never find a partner.
• Magnification and minimization (magnifying the negative, minimizing the positive): It was just one healthy meal.
• Fortune-telling: My cholesterol is going to be sky-high.
• Comparison (comparing just one part of your performance or situation to another’s, which you don’t really know, so that it makes you appear in a negative light): All of my coworkers are happier than me.
• Catastrophizing (combination of fortune-telling and all-or-nothing thinking; blowing things out of proportion): This spot on my skin is probably skin cancer; I’ll be dead soon.
• Labeling: I’m just not a healthy person.
• Disqualifying the positive: I answered that well, but it was a lucky guess.

One effective way to combat these cognitive distortions is by practicing mindfulness. Being present in the moment without judgment is one of mental health’s most powerful tools. If you can catch your thoughts when negative thinking patterns arise, try countering your thoughts with facts instead of emotional reasoning. Another idea for combating cognitive distortions is to talk to yourself like you would the 5-year-old version of yourself or a close friend.

(Source: health.harvard.edu)

In recent years you may have noticed a boom in the usage of the term “self-care.” It may seem as if this term is a new and trendy buzzword, but the benefits of self-care are endless when it comes to overcoming the challenges of everyday life. Self-care is an umbrella term for anything that an individual does to maintain their physical, emotional and spiritual health. It seems like a no brainer. It seems that taking care of yourself is pretty rudimentary and self-explanatory. Unfortunately, taking care of ourselves is extremely difficult when considering some of the challenges that we face on a day-to-day basis. Some barriers to self-care may include the mindlessness of daily routines in which we are driven by autopilot, yielding to others needs before our own, or even avoiding specific tasks that lead to the rationalization of why you just don’t have the time.
 
This week, I challenge you to consider the benefit of self-care not only for your personal wellbeing but for the wellbeing of your loved ones; specifically, your AHS student. Many of us have heard the phrase, “You can’t pour from an empty cup.” If your physical, emotional and spiritual health are depleted, are you really showing up for your loved ones to the best of your ability? In addition to replenishing our cups, prioritizing self-care models effective health and wellness behaviors to your student. If your students can see that you are making it a point to take care of yourself, they are more likely to follow suit. Talk to your student about the importance of self-care and what that looks like for either of you. So, start that mindfulness practice, dance around the house to your favorite music, find what feels nourishing to your soul!
 
Kiara Thomas- Wellness Intake Specialist

In recent years you may have noticed a boom in the usage of the term “self-care.” It may seem as if this term is a new and trendy buzzword, but the benefits of self-care are endless when it comes to overcoming the challenges of everyday life. Self-care is an umbrella term for anything that an individual does to maintain their physical, emotional and spiritual health. It seems like a no brainer. It seems that taking care of yourself is pretty rudimentary and self-explanatory. Unfortunately, taking care of ourselves is extremely difficult when considering some of the challenges that we face on a day-to-day basis. Some barriers to self-care may include the mindlessness of daily routines in which we are driven by autopilot, yielding to others needs before our own, or even avoiding specific tasks that lead to the rationalization of why you just don’t have the time.
 
This week, I challenge you to consider the benefit of self-care not only for your personal wellbeing but for the wellbeing of your loved ones; specifically, your AHS student. Many of us have heard the phrase, “You can’t pour from an empty cup.” If your physical, emotional and spiritual health are depleted, are you really showing up for your loved ones to the best of your ability? In addition to replenishing our cups, prioritizing self-care models effective health and wellness behaviors to your student. If your students can see that you are making it a point to take care of yourself, they are more likely to follow suit. Talk to your student about the importance of self-care and what that looks like for either of you. So, start that mindfulness practice, dance around the house to your favorite music, find what feels nourishing to your soul!
 
Kiara Thomas- Wellness Intake Specialist

Contra Costa County Office of Education (CCCOE) has developed a new online guide titled, “Substance Use, Mental Health, & Teens: A Guide for Parents & Other Caring Adults,” which focuses on information and resources to protect and care for teens facing substance use and mental health crises. Created by the agency’s Tobacco Use Prevention Education (TUPE) program, in collaboration with community partners, the resource was inspired by CCCOE Education Champion April Rovero, Founder/Director of National Coalition Against Prescription Drug Abuse (NCAPDA). The guide is intended to equip adults with the knowledge and resources they need to support young people in their lives to make pro-health decisions.

The Parent Guide is available to view and download in English and Spanish: www.cocoschools.org/ParentGuideSUMH

Contra Costa County Office of Education (CCCOE) has developed a new online guide titled, “Substance Use, Mental Health, & Teens: A Guide for Parents & Other Caring Adults,” which focuses on information and resources to protect and care for teens facing substance use and mental health crises. Created by the agency’s Tobacco Use Prevention Education (TUPE) program, in collaboration with community partners, the resource was inspired by CCCOE Education Champion April Rovero, Founder/Director of National Coalition Against Prescription Drug Abuse (NCAPDA). The guide is intended to equip adults with the knowledge and resources they need to support young people in their lives to make pro-health decisions.

The Parent Guide is available to view and download in English and Spanish: www.cocoschools.org/ParentGuideSUMH

September is National Suicide Prevention Month. Suicide is preventable and knowing the signs of someone that might be contemplating suicide is invaluable. The American Foundation for Suicide Prevention has shared this important information about what can lead to suicide, the risk factors and the protective factors to consider. Even though suicide is a taboo subject, if you think someone you know may be suicidal, it is best to discuss your concerns with them directly and encourage them to seek support.

September is National Suicide Prevention Month. In honor of Suicide Prevention Week this week, the Wellness Center has teamed up with Student Leadership to offer a ton of opportunities for students to foster awareness around suicide prevention and to get involved in supporting themselves and their peers. Some of our activities include Kahoot trivia games, a positive affirmation station, gratitude grams and a short suicide prevention documentary and discussion with the Wellness team. Please encourage your students to get involved!
 
Suicide is preventable and knowing the signs of someone that might be contemplating suicide is invaluable. The American Foundation for Suicide Prevention has shared this important information about what can lead to suicide, the risk factors and the protective factors to consider. Even though suicide is a taboo subject, if you think someone you know may be suicidal, it is best to discuss your concerns with them directly and encourage them to seek support.

We hope that you are enjoying the three-day weekend with your students! New support counselors have officially arrived. In the upcoming week, the Wellness team will be visiting frosh PE classes to introduce ourselves, give a tour of our spaces and let students know about the Wellness services that we offer right here on campus. We will also be visiting classes with academic counselors for sophomores, juniors and seniors. Please encourage your students to stop by if they need mental health support or just to say hi and grab a snack.

The Wellness team would like to welcome everyone to the 23-24 school year! We are so happy to be back serving Acalanes students and we couldn’t do it without the generosity of our amazing community of parents and families. If you think that your student might benefit from mental health support this school year, please fill out a Wellness referral which can be found in the Wellness Center section of the Acalanes High School website.
 
Our normal drop–in hours start tomorrow, Monday, Aug 28 however we are always available to support students in crisis.
 
We look forward to another successful year of supporting student mental health right here on the Acalanes High School campus.