Support Services Blog
Mental Health in the New Year
Mental Health First Aid (MHFA) has brainstormed several ways you can focus on your mental health in the coming year. Some are tangible actions, while some are more philosophical. Whether you pick one, a few or all, you’re taking a step toward fostering your overall well-being.
- Be sober curious. For some, drinking alcohol lowers inhibitions and temporarily numbs unpleasant and uncomfortable feelings. However, alcohol only masks problems. Prolonged usage can develop into alcohol use disorder, as well as heighten depression and anxiety. Limit alcohol or consider taking steps toward sobriety.
- Get moving. As reported in Physical Activity Guidelines for Americans, physical activity greatly improves short- and long-term brain health. A single session – such as going for a walk or hitting the gym – can reduce short-term anxiety and improve sleep and some aspects of cognitive function. Long-term, regular exercise can reduce the risk of depression and anxiety; boost executive functions, like organizing, controlling emotions and planning; and improve the quality of deep sleep.
- Make a reading goal. Studies show reading plays a role in reducing stress, improves the capacity to understand and empathize, and allows readers the opportunity to connect and relate to others with similar experiences.
- Take a break from social media. A growing number of studies are showing the harmful repercussions of social media on mental health. And, in 2023, the U.S. Surgeon General issued an advisory about its effects on youth mental health. Consider setting time limits for social media usage, taking “vacations” from platforms or closing your accounts.
- Be kind to yourself. Self-acceptance and grace go a long way for your mental health. Write down daily affirmations. Reflect on things you’re proud of. Forgive yourself for mistakes.
- Get involved in the community. Interacting with people in your area builds comradery, trust and mutual feelings of joy. Whether you join a local club, or volunteer at an animal shelter, soup kitchen or other organization, giving back can better mental health.
- Take time to experience a change of scenery, whether in your own neighborhood and city, or on a grander scale like the country or globe.
Join SUSD and City of Scottsdale Blue Zones for an Awareness and Prevention Presentation on Vaping
Support Services is excited to partner with the City of Scottsdale Blue Zones Project this month to bring a vital awareness and prevention presentation on vaping to our community.
When: Monday, January 27
Time: 6 PM
Where: Museum of the West, 3830 N. Marshall Way, Scottsdale
Stay tuned for more details to come. We hope to see you there!
DECEMBER IS NATIONAL STRESS-FREE FAMILY HOLIDAY MONTH
During the holiday season, many look forward to festivities with friends and family. But for others, this time can bring on or worsen stress, anxiety and depression.
The next SUSD Support Services presentation is scheduled for Thursday, December 12th and will be all about managing holiday stress. We know most of you are very busy at this time of year, so we our presentation will be virtual. Register for the 6 p.m. event here. We hope you are able to join us!
There are a variety of factors that can bring on holiday anxiety and depression. Some people experience increased financial burden due to travel, gift and/or hosting costs. Others may feel overwhelmed as the holiday season often includes a packed calendar of parties, performances and traveling that can be difficult to balance with everyday responsibilities and self-care, not to mention high expectations to give perfect gifts and plan perfect events, as well as loneliness for those who aren’t with loved ones.
If you are experiencing any of these challenges, here are some coping tips you can use to manage your increased levels of anxiety, stress and sadness.
Mindfulness
In addition to professional mental health care, mindfulness can be a valuable mental wellness tool. Certain practices can be particularly helpful if you are traveling or running on an unusual schedule. If you’re new to mindfulness, the online MSW program at the University of Southern California created a Mindfulness Toolkit featuring free mindfulness resources, like guided meditations for beginners.
Don’t Rely on Drugs and Alcohol
The Anxiety and Depression Association of America recommends avoiding drugs and alcohol for comfort. While the prospect of escape can be appealing, substance use can ultimately worsen your issues. There is a 20% overlap between people with anxiety or mood disorders and substance use disorders, and substances can exacerbate symptoms. When you feel you need a relaxation aid, you can instead turn to a mindfulness tactic or other healthy coping mechanism.
Soak Up The Sun
Some struggle with depression during the winter months because of Major Depressive Disorder with a Seasonal Pattern. Exposure to bright lights, including fluorescent lights, can help ease symptoms. Even for those without this form of depression, walking outside in the sun can be an effective centering and calming tool. Numerous studies have pointed to the mental health benefits of spending time in nature, including stress relief, better concentration, lower levels of inflammation and improved mental energy.
Set Realistic Expectations
Another major source of anxiety, stress and depression around the holidays can come from examining accomplishments from the past year. Some may experience negative feelings over not being at a place they feel they “should be” in life. Get yourself out of this space by adjusting expectations and setting realistic goals. For example, if you’re trying to establish an exercise routine, try setting a goal of taking a walk three times a week, rather than vowing to do CrossFit every day.
By Colleen O’Day (www.nami.org
24 WAYS TO MAKE THE HOLIDAYS KID-FRIENDLY
By Karen Cicero
From Thanksgiving to New Year’s, holiday excitement can be overwhelming for some children, especially those with autism, ADHD, sensory challenges, or anxiety. Here are some ways to make the season more enjoyable for everyone.
- If breaks in routines are a problem for your child, give them a few weeks’ warning before the start of school vacation. Sign kids up for camps or library story times and create a written or visual schedule for the break.
- It can help to host holiday events at home, where children feel more comfortable.
- Discuss expectations with kids about proper behavior at a party.
- For kids with social anxiety, give them time to adjust after you arrive at someone else’s house before they need to greet people.
- If large gatherings overwhelm your child, ask the host in advance for a quiet spot your kid can retreat to when needed.
- For picky eaters, bringing familiar foods to parties can ease mealtime stress.
- For kids with sensory issues, pick holiday clothes in soft fabrics that don’t have tags.
- If you’re traveling, driving may be preferable to long car rides. It can be manageable with planned breaks and engaging activities.
- You might role-play opening gifts so kids can practice saying “thank you,” even if it’s not what they hoped for.
- Guide relatives on appropriate presents — the more specific, the better — focusing more on experiences than physical gifts.
Community Presentations
Support Services is pleased to inform you about our ongoing Community Awareness presentations, designed to empower parents with valuable information and tools for meaningful conversations with their children.
In October, we hosted an informative and interactive session on the impact of social media, exploring ways to foster healthy usage habits and prevent potential risk. For those of you who could not attend, we encourage you to explore the work of Jonathon Haidt, whose research highlights the effects of social media on youth mental health and well-being, providing helpful insights on how to guide our children’s online experiences.
Our November presentation will focus on vaping prevention and is informed by recent SUSD data from the Arizona Youth Survey (AYS). SUSD students reporting e-cigarette use on one or more occasions during their lifetime decreased from 35% in 2020, to 27% in 2022, to 20% in 2024. These findings underscore the importance of ongoing awareness and prevention efforts at home and in the community. We encourage you to attend the presentation and join us in fostering a supportive community for our children.
Vaping Prevention Presentation
November 21, 2024 at the SUSD Expo
Support Services recognizes October as Bullying Awareness Month, a crucial time to bring attention to the harmful effects of bullying both in-person and online. While it’s important to address traditional forms of bullying, in today’s digital world, cyberbullying and other online risks pose an increasing threat to children and teens. The internet has transformed the way young people connect and communicate, but it has also opened the door to new forms of bullying, privacy concerns, and exposure to inappropriate content.
Internet Safety
As we raise awareness about bullying, it is essential to dive deeper into the importance of internet safety. Teaching children to navigate the online world safely is just as vital as protecting them from traditional bullying. By equipping them with the right tools and knowledge, we can help prevent cyberbullying, protect their personal information, and ensure they use the internet in a way that enhances their growth and learning.
This October let’s take the conversation one step further by focusing not only on bullying but also on the broader aspects of online safety. As a parent, ensuring your child’s safety online can feel overwhelming. With a proactive approach, you can help your child explore the internet responsibly. The Attorney General’s Office has shared 10 practical tips to empower you to support your child’s internet safety and foster healthy digital habits.
Establish an ongoing dialogue and keep lines of communication open
- Encourage your child to tell you if they ever see or receive something that makes them uncomfortable
- Learn about the services they use, what they offer, and what safety features they have
- Talk to your child about sexual victimization and online predators
Don’t be overly critical of your child’s use of the internet
- Children come by some adult material by accident, and some by intentional searching.
- Try to be open, talk about these issues, and make rules for these problems as they arise.
Explore the Internet together as a family
- Let your child show you what they are interested in on the internet.
- Take the time to explore new websites, games, and apps together.
- Bonding over new experiences helps build trust with your child and allows them to be more open about their internet use in general
Talk to you child about the risks of meeting “online friends” in person
- Let your child know that people aren’t always who they appear to be online.
- It is a good thing to make new friends, but extra precautions should be taken with online friends.
- Make sure your child knows that they should never meet an online friend in person without first getting your approval.
Create online rules with together with your family
- Involve your children in the creation of the online rules so that they are more familiar with the rules and feel as if they contributed to family safety.
- Post the rules near the family computer and talk often about the rules since most children and teens now access the internet remotely.
Talk to your child about sharing personal information
- It is important for your child to know that certain information should never be shared online.
- Websites and apps often ask for this information before a user can use the service. Make sure your child knows to get your permission before ever giving out this information.
- Also make sure that your child knows what information is and isn’t appropriate to share with people they have met online.
Educate yourself about technology and the internet
- Give yourself as much knowledge as possible when it comes to the internet and technology
- Talk to other parents, join communities dedicated to internet safety, and read articles about related topics.
- The more you know the better you will be able to relate to your child about these issues and the better qualified you will be to make these decisions.
Take advantage of Privacy Settings on all Websites and Apps
- Most websites and apps have privacy settings that can be adjusted.
- Make sure that the settings are age-appropriate for your child.
- Teach your child that these settings are there for their protection, not punishment.
Address Cyberbullying with your child
- Make sure your child knows that bullying is wrong, online and in person.
- Have a plan for what your child should do if they witness bullying, or if they become the victim of bullying
Be a Good Digital Role Model
- Your children watch your actions to learn how they should act.
- If you aren’t using the internet and technology, they have to look elsewhere to learn how to use it.
Internet Safety Guide for Parents – English
https://www.azag.gov/sites/default/files/publications/2023-01/InternetSafety-parents.pdf
Internet Safety Guide for Parents – Spanish
https://www.azag.gov/sites/default/files/publications/2023-01/InternetSafety-parents-spanish.pdf
On September 26th, Support Services hosted a community viewing of the documentary, MY ASCENSION, the story of Emma Benoit, who survived a suicide attempt the summer before her senior year of high school where she was a popular varsity cheerleader with a supportive family and lots of friends. Inside, she was struggling in silence with depression and anxiety. She now uses her painful experience as a way to spread awareness and help others.
Through this film, we were able to hear firsthand the experiences of family, friends, school officials, and suicide prevention experts. The film was followed by a panel discussion to raise suicide awareness. Many local organizations were present to provide resources for our families. Those who were in attendance were able to connect with these experts and walk away with more knowledge in this area. We will continue to utilize these resources and share with our community. A big thank you to the City of Scottsdale for graciously allowing us to use the beautiful Western Spirit Museum to hold our event.
RED RIBBON WEEK IS OCTOBER 23 - OCTOBER 31
How It All Began
Enrique "Kiki" Camarena was a Drug Enforcement Administration Agent who was tortured and killed in Mexico in 1985. In honor of Kiki's memory and his battle against illegal drugs, friends and neighbors began to wear red badges of satin. Parents then began to form coalitions using Camarena as their model while embracing his belief that one person can make a difference. These coalitions adopted the symbol of Camarena's memory, the Red Ribbon. Today, the Red Ribbon serves as a catalyst to mobilize communities to educate youth and encourage participation in drug prevention activities.
This Year’s Theme
National Family Partnership Presents Life Is A Movie Film Drug Free
Coming Soon
Red Ribbon Week October 23-31
www.redribbon.org
Through our monthly newsletter, our social workers and staff will share information with families on how to promote a drug-free lifestyle for our kids.
Why You Should Talk With Your Child About Alcohol and Other Drugs
Parents Have a Significant Influence in Their Children’s Decisions to Experiment with Alcohol and Other Drugs
One of the most influential factors during a child’s adolescence is maintaining a strong, open relationship with a parent. When parents create supportive and nurturing environments, children make better decisions. Though it may not always seem like it, children really hear their parents’ concerns, which is why it’s important that parents discuss the risks of using alcohol and other drugs.
It’s Better to Talk Before Children Are Exposed to Alcohol and Other Drugs
If you talk to your kids directly and honestly, they are more likely to respect your rules and advice about alcohol and drug use. When parents talk with their children early and often about alcohol and other drugs, they can protect their children from many of the high-risk behaviors associated with using these drugs.
Some Children May Try Alcohol or Other Drugs at A Very Young Age
It is never too early to talk to your children about alcohol and other drugs. Children as young as nine years old already start viewing alcohol in a more positive way, and approximately 3,300 kids as young as 12 try marijuana each day. Additionally, about five in 10 kids as young as 12 obtain prescription pain relievers for nonmedical purposes. The earlier you start talking, the better.
The Older Kids Get, the More Likely They’ll Try Alcohol or Other Drugs
About 10 percent of 12-year-olds say they have tried alcohol, but by age 15, that number jumps to 50 percent. Additionally, by the time they are seniors, almost 70 percent of high school students will have tried alcohol, half will have taken an illegal drug, and more than 20 percent will have used a prescription drug for a nonmedical purpose. The sooner you talk to your children about alcohol and other drugs, the greater chance you have of influencing their decisions about drinking and substance use.
Not Talking About Alcohol and Other Drugs Still Sends Kids a Message
Kids don’t always have all the facts when it comes to alcohol and other drugs. If parents don’t talk about the risks of underage drinking and substance use, their kids might not see any harm in trying alcohol and other substances. Having a conversation allows parents to set clear rules about what they expect from their kids when it comes to alcohol and other drugs.
Informative Links for Parents:
In an effort to provide parents and caregivers with tools and information about the resources and services that are available right here in our community, we began the new school year with a Back-to-School Mental Health Resource Fair on August 22nd. More than 30 organizations braved a monsoon storm to be present for our families! Despite the weather outside, there were incredible connections occurring inside amongst parents, students, and local providers. Support Services is proud to say that over the years, we have been able to network with so many incredible providers from right here in our own community. Look out for more information our upcoming monthly events.
September is Suicide Prevention Month
This is a time to raise awareness and discuss this highly stigmatized topic. Our goal here at SUSD is ensuring that our students, staff, and families have access to the resources they need to discuss suicide prevention and to seek help when it is needed.
Last year, SUSD purchased a license for the film, My Ascension, which is an inspiring look at the story of Emma Benoit, who survived a suicide attempt the summer before her senior year of high school. Despite being a popular varsity cheerleader with a supportive family and lots of friends, inside, she struggled in silence with depression and anxiety. She now uses her painful experience as a way to spread awareness and help others. Through this film, we are able to hear firsthand the experiences of family, friends, school officials, and suicide prevention experts. “The film does not shy away from the difficult realities of the ongoing youth suicide crisis, but shares valuable resources to help keep teens safe."
Support Services is planning another community viewing of this documentary and panel discussion on September 26th to raise awareness and provide resources to our families. We are also working closely with our school social workers to bring this important message to our students. Look for more information on the SUSD Support Services website and a flyer from Peachjar in the coming weeks about this event.
It's Okay to Talk About Suicide - National Alliance on Mental Illness Informational PDF