Stress Reduction/Mindfulness and Healthy Thinking

​If you’re upset, then you should embrace those feelings. I would say that it would be a normal reaction to the changes in routine or difficult situation that are out of your control. Change can be difficult. Here are some ideas;
  • Help One Another! - Your family, your friends and even your teachers need you. Help a parent or a teacher or maybe offer to do something extra to help out around the house.
  • Get outside! - Exercise, go for a walk, jog, grab a basketball or soccer ball, do yard work.​​
5-4-3-2-1 Workout
The 5-4-3-2-1 Workout is designed to get you moving. It can be done inside or outside with no special equipment (you could use a chair). 
  • Get Some Sleep! - Make sure that you are getting enough sleep. For tips see below;
Tips For Getting Better Sleep
Visual Imagery - Relaxation Activity
  • ​Create/Build! - Get out your old crafts, build with legos, create a picture/memory book.
  • Music! - Listen to your favorite music, play your favorite instrument, learn how to play a new instrument, post your music skills to inspire others.
  • Clean out/Recycle! - Clean out and organize your closet, some drawers, your room, make a pile to donate or recycle.  Make sure you finish one area before moving on to clean out another.  Stress can set in if you haven't completed one project before starting another.
  • Cook! - Choose different meals throughout the week to be in charge of, have a contest, like cupcake wars, create a recipe from different food in the house, post your favorite recipe.
  • Read and Learn Something New! - Start a book club with friends, learn a new skill you have been interested doing, but haven't had time.
  • Do Something Kind! - Doing something kind for others is an easy thing to help us feel better about ourselves. Send a kind, uplifting text to someone you miss, call an elderly relative, post something positive to inspire others.
  • Friends! - Set up times to be with friends or video chat with a friend or group of friends, pick an activity you can do together, focus on being positive, and how you can support each other. 
  • Set goals! - Setting measurable goals helps you to focus on the things you have control over, such as reading a certain number of books, or jogging for a certain time every day, or make plan for something, such as redoing your bedroom, sketch or draw out you plan and make lists of things you will need.
  • Talk to friends or family! -  About anything (accomplishments, worries, a funny video, etc.)
  • Write in a Journal!​
  • Be Mindful! - Try to use some different stress relieving activities to help you slow down and feel better.
5-4-3-2-1 Grounding Activity
5 Finger Breathing
Glitter Jar Relaxation
Mindful Coloring Sheets
​The above activities are examples of how to use your mind and body in different ways, and puts you in control. Remember to focus on what you can control!  It's ok to feel frustrated, mad, and sad, but it's about how to channel that energy into positive strategies to feel better

Connecting with your counselor

We are here for you;
Mrs. Prashar - 7th grade (M-Z) & 8th grade: ​aprashar@rochester.k12.mi.us
​Mrs. Suhajda - 6th grade & 7th grade (A-L): jsuhajda@rochester.k12.mi.us
(Keep in mind that we do not check our emails all the time, especially on weeknights, weekends, and holidays. If there is a crisis, please use community crisis recourses during those times) 

Crisis Resources

If you are worried about a friend or yourself;

National Crisis Line  (988)
​​​OK2SAY:  https://www.michigan.gov/ok2say/  (855-565-2729)
Common Ground:  https://commongroundhelps.org/
Oakland County Crisis/Suicide Line (800-231-1127)