I read this really fascinating article on WebMD today called, Turn Down Negative Self-Talk. You can find it at this link. While not that long and nothing new, it contains some absolutely enlightening information.
The article is all about self-talk. How many times have I told myself "I'm stupid," or "I can't do that?" This constant chatter of negativity can really bring a person down. I start to believe that I'm stupid or I can't do something I know good and well I can do. That negativity can eventually make you unable to do something you really want to do.
The more you focus on the negative events or shortcomings, the harder it is to put it behind you.
The article goes on to tell us that we can overcome and rise above the negative self-talk. It suggests 4 good ways:
1. Distance yourself
2. Distract yourself
3. Call them out
4. Save them for later
No one is immune to negative self-talk. It's what you do with it that makes the difference. If you learn to replace the negative chatter with positive, you can eventually banish those negative feelings and guilt.
The article suggests replacing the negative with positive. Say to yourself, "I am confident. I have the skills I need. I am going to trust myself." The more you say those positive things about yourself, the more likely you will believe it!
It may even help to write it down. Even if you write simple words to help remind yourself you can do it!
You are, "Fun. Smart. Effective."
Wednesday, August 27, 2014
Monday, August 25, 2014
Sleepless back to school nights
Did you know that teenagers need more sleep than anyone else? Research suggests that teens need between 9-10 hours of sleep per night.
Sleep is super important. People who are sleepy have trouble with memory, sometimes make bad decisions and can be really cranky.
I know it can be really difficult to get back into a good sleep habit as we get back in the swing of things. I have difficulty going to bed earlier than I did over the summer. As we venture back to school it really is important to get back into those good sleep habits.
Here are some ideas to help you fall asleep:
1. Be active during the day -- Physical activity can help people decrease stress and feel more relaxed. At least 60 minutes of physical activity throughout the day can really help. Just don't wait until bedtime to be active since exercise can pump you up before it makes you tired.
2. Avoid drugs and alcohol -- Drugs and alcohol can interrupt a person's sleep, increasing the chances of waking up in the middle of the night.
3. Say goodnight to electronics -- Experts recommend using the bedroom for sleep only. If you can't make the bedroom tech-free, shut it down at least an hour before bedtime to give your brain time to relax and unwind.
4. Keep a sleep routine -- Going to bed at the same time daily helps the body expect sleep. A set bed time can enhance relaxation. So unwind every night by doing something relaxing like reading a book, writing in a journal, doing a crossword or anything that relaxes you (avoiding technology which can actually wake you up!).
5. Expect a good night's sleep -- Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk you'll lie awake staring at the ceiling. Instead of worrying that you won't sleep, remind yourself that you can. Say, "Tonight, I will sleep well" several times during the day. It can also help to practice breathing exercises or gentle yoga poses before bed.
1. Be active during the day -- Physical activity can help people decrease stress and feel more relaxed. At least 60 minutes of physical activity throughout the day can really help. Just don't wait until bedtime to be active since exercise can pump you up before it makes you tired.
2. Avoid drugs and alcohol -- Drugs and alcohol can interrupt a person's sleep, increasing the chances of waking up in the middle of the night.
3. Say goodnight to electronics -- Experts recommend using the bedroom for sleep only. If you can't make the bedroom tech-free, shut it down at least an hour before bedtime to give your brain time to relax and unwind.
4. Keep a sleep routine -- Going to bed at the same time daily helps the body expect sleep. A set bed time can enhance relaxation. So unwind every night by doing something relaxing like reading a book, writing in a journal, doing a crossword or anything that relaxes you (avoiding technology which can actually wake you up!).
5. Expect a good night's sleep -- Stress can trigger insomnia, so the more you agonize about not sleeping, the greater the risk you'll lie awake staring at the ceiling. Instead of worrying that you won't sleep, remind yourself that you can. Say, "Tonight, I will sleep well" several times during the day. It can also help to practice breathing exercises or gentle yoga poses before bed.
Check out these sites for more information:
http://www.mayoclinic.org/healthy-living/tween-and-teen-health/in-depth/teens-health/art-20046157
http://sleepfoundation.org/sleep-topics/teens-and-sleep
http://www.pbs.org/wgbh/pages/frontline/shows/teenbrain/from/sleep.html
http://kidshealth.org/teen/your_body/take_care/how_much_sleep.html
http://kidshealth.org/teen/expert/sleep/sleepless.html?tracking=T_RelatedArticle
http://kidshealth.org/teen/your_body/take_care/tips_sleep.html
Everyone has a sleepless night once in a while. But if you regularly have trouble sleeping and you think it's affecting your mood or performance, talk to your parents and your doctor.
http://www.pbs.org/wgbh/pages/frontline/shows/teenbrain/from/sleep.html
http://kidshealth.org/teen/your_body/take_care/how_much_sleep.html
http://kidshealth.org/teen/expert/sleep/sleepless.html?tracking=T_RelatedArticle
http://kidshealth.org/teen/your_body/take_care/tips_sleep.html
Everyone has a sleepless night once in a while. But if you regularly have trouble sleeping and you think it's affecting your mood or performance, talk to your parents and your doctor.
Friday, August 22, 2014
First Day of School 2014
It's TIME!!!
The first day of school is Monday, August 25.
We will see you bright and early Monday morning!
Tuesday, August 19, 2014
Back to School 2014 Info
It's that time of year...Back to School!
There are always lots of questions and inquiries this time of year. Most questions can be answered online! Did you know that John Chavis Middle School is online? We have a school webpage, Facebook, and Twitter. Look us up!
JCMS website: http://www.gaston.k12.nc.us/Page/57
JCMS Facebook: http://www.facebook.com/JohnChavisMiddle
JCMS Twitter: http://www.twitter.com/JohnChavisMS
There are always lots of questions and inquiries this time of year. Most questions can be answered online! Did you know that John Chavis Middle School is online? We have a school webpage, Facebook, and Twitter. Look us up!
JCMS website: http://www.gaston.k12.nc.us/Page/57
JCMS Facebook: http://www.facebook.com/JohnChavisMiddle
JCMS Twitter: http://www.twitter.com/JohnChavisMS
Ways to contact me:
Elishia Oliver
School Counselor
John Chavis Middle School
www.facebook.com/egoliver
JCMS Sites:
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