Yes! You can Finish Strong - Repeat Performance

Yes! You can Finish Strong by Doing Well on Final Assessments.

I am stealing this blog from myself. Basically reprinting as is. Why? Because the same things that were true at the end of the first semester are true at the end of the school year.

So how do we help students prepare for the end of year assessments, whether they are exams, large projects, portfolios or tests of some sort? I don't believe there is one right way to do well on an exam or test. But, I do believe that there are things that we can all do to reduce our anxiety going into a final assessment that will set us up well for a positive result.

Some simple hints:

* plan ahead
     -  don't leave all the work or all of the studying for the night before - that's just too stressful even if you are doing well in a course

*break the work down into small chunks  
       - if you have a big exam with 6 units to cover, look at one unit a week or day for a few weeks or days prior to the exam
      - if you have a portfolio to put together - divide up the work, get one section done then start on the next

*take care of yourself

      - make sure you get enough sleep, eat properly and have some fun prior to the year end assessments and throughout as well
      - if you are hungry, tired or grumpy you won't retain as much when you study and you won't do as well on the final assessment

*plan study breaks
     - get up, stretch, shovel the driveway, play a game (one game- not 14 hours online) and then get back to studying

*complete your final assessment strategically
     - do the parts you know first, then go back for the ones you are not quite sure of, make educated guesses when all else fails
       - you can NOT get marks for things you don't answer - even if it is a complete guess you have more of a chance of getting something right with a guess than you ever will with no answer at all
      - remember - sometimes the test or exam itself may have information on it that will jog your memory or help you answer a question - so read the entire assessment

*do not give up
      - believe in yourself, try your best, make sure you think positively going in and realistically after you are done.

If you need more information on helping yourself, or your student, prepare for final assessments here are some links:

(Please note I have gone on to these websites. I have tried to pick links with good tips and as few advertisements as possible... but there will be some advertising... My apologies)

Teacher Vision - Test Taking Tips
Bright Education Study Tips
FastWeb 20 Study Tips

Last but not least: one video from Wellcast that may be helpful.

https://www.youtube.com/watch?v=mPTh8OEBwEo

13 Reasons Why... My Take... and Some Resources for Parents and Teen

Let me start by saying I am not a psychologist. I am not a psychiatrist. I am not a doctor. But... I have been a teacher for 26 years. I have been a guidance counsellor for 3 years. I was a Vice-Principal for 8 years. I have taken my Applied Suicide Intervention Skills Training (ASIST) twice. I have worked with students and adults who are contemplating suicide.

Recently, I watched the new, popular Netflix series 13 Reasons Why. I binged watched the first 6 episodes. Why? Because I had been in a car full of students and they were discussing it. They were talking about why people should watch it. They were also discussing why people should not watch it. It was an interesting discussion between male and female students from grades 10 -12. I was moved to, intrigued to, challenged to watch the series. It took me a couple of days to watch the last half of the series. Why? Because it was hard watching.

I am not sure that I am glad I watched the all 13 episodes. There are images in my head that I can NOT get out of my head. I don't want those images in my head. And I am concerned about students who have those images in their heads.

So, having said all that, it took me awhile to decide if I would blog about the series 13 Reasons Why. However, after reading about some of the concerns about the series and watching the news clips about it, I decided to share my thoughts. Take them for what they are worth.

This blog is for you... the parents... things you may want to know. And Teens - this is for you as you need to know there is help out there!!!

1. Students are watching this show and talking about it with their peers.The show - while fictional - discusses the suicide of a teenager and give the 13 reasons why she completes death by suicide.

2. This show is graphic. It is disturbing. It shows two rapes and a suicide. Graphically.

3. The school personnel in 13 Reasons Why do not respond the way they should. Teachers, Guidance Counsellors and Principals are trained to help in situations of bullying, reported assault and suicidal thoughts and disclosures. Watching the series, I cringed at all the things the adults in the school did poorly or flat out incorrectly (against best practice in these situations). Please know teachers, guidance counsellors and principals are here to help. 

4. It makes the viewer feel that in her death she is able to get revenge, get sympathy and possibly get some justice - THIS IS FICTION. Suicide does not get revenge. Suicide does not bring peace and justice to the person who is dead because that person is no longer alive.

5.Talking about suicide will not cause someone to commit suicide. However, a show like this, may be seen to romanticize suicide to some impressionable youth. It may seem like a good option for difficult situations. It may NOT be a good idea for someone who is already vulnerable to watch. Watching this series may be a trigger for youth because the rational part of their brain hasn't fully developed. They don't have the same reasoning ability as adults. They may not be able to work out the fiction from the reality or the untruths of what adults can and will do from the truth of what adults can and will do to help a struggling teen.

6. Teens are watching 13 Reasons Why.  So, you may want to watch it with your teenager. You may want to watch it alone first. You may want to have conversations with your child about the series, about suicide, about bullying, about rape and other things shown in the series. Just telling them NO, Don't watch it... May not prevent them from watching it at a friends.

7. There are resources available for parents - talking points for conversations with your child about this series. Contact your school guidance counsellor if you want those talking points.

8. Talk of suicide should always be taken seriously. There are many resources out there. Here are two... There are many more.

                                       Reason To Live


9. There is information and warnings in the news for parents about the Netflix series. It may be good to watch them. Here are some links.

The National - 13 Reasons Why - Warnings for Parents

CTV News - Warnings for Parents

https://www.inc.com/amy-morin/13-things-parents-should-know-about-13-reasons-why-according-to-a-psychotherapis.html

10. There is a stabilization unit at Children's Hospital in Winnipeg if the threat of suicide is immediate. You can take your teen directly there if you are concerned for his or her safety. You can also call the Crisis Unit immediately or 911 for an ambulance. Help is available.

11. Talking with your child about suicide is not bad. It is not dangerous. Just because a student is talking about death by suicide - Does NOT mean that a teen wishes to die. If  a teen is talking to you. That is a good sign. It is a sign that they want help. It's a sign they trust you. Open communication is Good. Don't ignore it. Don't sweep it under the carpet. Take it seriously. Get help.

12. There are supports for students and parents. ASK. Contact your school guidance counsellor, pastor, youth leader, doctor, Southern Health South East Mental Health Resources, Bethesda Emergency Room, Kids Health Kids Health - Information for Teens, Kids Health - Parent Informationand many, many more resources online, in Steinbach and area and in Winnipeg.

13. And Finally - For Students and Parents. Don't confuse Fiction with Reality. Don't let the Netflix series be the only source of information about suicide, bullying and the bad things in the world. (or the good for that matter). Don't let media be your only resource. Seek reliable sources. Talk to your doctor.  Get Help.

Keeping your Cool in the Heat of the Moment!

As temperatures begin to warm and we move from spring to summer, we’re going to be reminded yet again that increased temperatures can cause a number of changes in how we feel. People have even developed some pretty cool descriptive language for some of its effects. Years ago when people were easily angered they were said to be “running hot” or “hot under the collar”. If you are a Hothead, Hot-tempered or Hot & Bothered you may be better off without the company of others as you are already angry or easily angered.

On the flip side there are also some really positive things associated with heat and more specifically seasonal change. While people in northern climates might get a little angrier in the heat, they are also emerging from the depressing funk of winter inactivity and hibernation inspired sluggishness into the vibrant activity and positive energy of the spring and summer seasons.

(From: https://www.clipartsgram.com/
anger-inside-out-clipart-34511)

All of this to say that maybe now is a good time to talk about managing all that heat and maybe some of that anger. While we all have the occasional brush with anger and sometimes struggle to control what it makes us feel like doing, there comes a point - and research tells us it’s relatively early on - that anger becomes unhealthy.

Not only does anger put stress on the angry person but it also puts stress on that person’s relationships. Uncontrolled anger can lead to violence or other things that may have unintended and sometimes long-lasting consequences. Unhealthy anger can also be a symptom of poor mental health and underlying psychological conditions like PTSD or personality disorders.

While it is really important to get professional help for any underlying cause of extreme anger there are a number of techniques that you can use on your own to get some relief. Like everyone else, I too have struggled at one time or another with my own anger. I have had what I like to call “the opportunity” to practice a number of anger management techniques.

My top five favourites (in no particular order) would have to be; getting physically active, just getting outdoors, using positive self-talk, challenging negative thinking and having empathy for the other person.

Getting active not only helps you take your mind off your anger but the increased blood circulation and deeper breathing, along with the chemical changes that happen in your body with exercise (like the release of endorphins), can really clear up your thinking and improve your emotional state. 

Getting outdoors and being active is a positive “double whammy”. The fresh air and deep breathing really help release tension and clear the head.

Positive self-talk is one of things that feels silly at first but can also be really helpful. While I like short easy statements like “I got this” there are countless examples of things you can say (and think) to help you through those difficult moments. Experts liken positive self-talk to self-programming and claim you can program your own thinking and thereby change your perceptions and feelings. Some other helpful self-talk statements might be; I’m making progress, I can handle this, I’ll get there, I’ve made it through worse than this. Ultimately you need to find one or two that work for you and use them regularly.

Similarly, when you challenge negative thinking and turn things around with “goodfinding” (like it sounds – finding the good in people or things) you can change how you feel - both in that situation or about that challenging person.

The last of my favourite anger management techniques is the one I also find to be the most difficult. Having empathy for the other person. This applies to the specific situations where you are angry with one particular person. If you are able to change your perspective about the situation or the person you can free yourself from the stuck thinking that has created your anger. The best way to do that is to attempt to see things from the other person’s viewpoint and try to feel what they might be feeling. We know (when we are thinking rationally) that others are generally not 100% wrong and we’re not always 100% right. The other person might be incorrect or misguided but that does not make them evil.

By: Michael Thiessen, grade 9 Guidance Counsellor

Need more? Check out the Anger Management Resource website -http://www.angermanagementresource.com/anger-management-techniques.html

for their top ten recommended anger management techniques. Take the time to find something that might work for you and put it into practice. Keep your cool as the temperatures around you rise and have that chill summer you deserve even at 30 above.

Other Resources:

Positive Self Talk

http://www.drjerm.com/Positive-Self-Talk/Positive-Self-Talk.php

http://joanswan.blogspot.ca/2011/02/positive-self-talk-examples.html

References:

Anderson, C. A.  (1989). Temperature and Aggression: Ubiquitous Effects of Heat on Occurrence of Human Violence. Psychological Bulletin, 1989, Vol. 106, No. 1, 74-96.

Chemtob, C. M., Novaco, R. W., Hamada, R. S., (1997). Cognitive-Behavioral Treatment for Severe Anger in Posttraumatic Stress Disorder. Journal of Consulting and Clinical Psychology, 1997, Vol. 65, No. 1. 184-189.