Mental Health in Schools - Advice From a School Counsellor

How would you define mental health? 

Mental/psychological and emotional balance and well being which allows an individual to feel present and grounded to successfully be able to navigate stress and problems. This state of being allows individuals to learn and integrate new information and pay attention to and feel emotions while staying reasonably regulated. 

What are some self care exercises you would recommend to students to effectively manage stress?

General – Reduce screen time, have a bedtime routine, get at least 8 hours of sleep, eat less processed food, eat at regular intervals throughout the day, try to educate yourself on eating healthy and balanced. Connect with friends and family regularly. Check in with yourself throughout the day so that you are not running on fumes/operating in fight or flight/stress mode all day and then melting down when you get home. 

Above the basics, self-care is unique to the individual. Anything that can increase feelings of welling being and promotes dopamine or serotonin release.

At the top of my personal list is exercise – especially sports as you have the benefits and positive feelings and chemicals that come with exercise coupled with connection and camaraderie through team sports.

I appreciate being grounded and present in nature – going for hikes or walks in the forest or at the beach.

Others feel a sense of calm and release through journaling, meditation, art, crafting, horseback riding, spending time with pets, hugs….

How do you think we should combat the stigma that surrounds mental health?

Keeping talking about it. Be vulnerable. Normalize talking about emotions and feelings as well as getting professional help from counsellors or other mental health professionals.  Hold events to bring awareness or piggyback on the days that already exist – World Mental Health Day, National Eating Disorders Awareness Week, Self-Harm Awareness Week, Men’s Mental Health Awareness Day………… Aim to validate others feelings and emotions and their experience when they share. You do not have to agree with them on their perspective to acknowledge their emotions and that they are struggling. 

What are some resources that students should be aware of if they are struggling with mental health?

Life throws a lot at us, so there will be ups and downs, however, if it is feeling like a non-stop roller coaster with extreme ups and downs you should look for support to get connected with coping methods and other support you deserve. 

It will get better. Reach out and ask for help. Emotions can’t stay pushed down forever, they will come up as anger, lack of motivation, isolation, urges to self-harm, suicide ideation or in some other way. Emotions are there as messengers and they need to be given space and respect and paid attention to. Sharing with others to help process and release your brain from going down the rabbit hole alone can make a world of difference. Our minds can be a tricky place when we are stuck alone with our thoughts if we are struggling. An inaccurate lens is often created where we see the world, ourselves and others in a threatening or negative light. Saying it all out loud to a counsellor can help you see an objective perspective and create coping mechanisms to avoid thought traps and overthinking. 

Confidentiality allows what you share with your counsellor to be private unless there are pressing safety issues.

In your experience, what trends have you noticed between mental health and seasons or with exam periods?    What do you think are the reasons for these correlations? 

I have observed a downswing in students mental health baseline as we creep towards winter.

I think it is safe to speculate that shorter days and less sunlight have a negative impact on many people’s moods, motivation and energy levels. There is less chance of getting outside to exercise and getting fresh air which lends itself to more screen time and isolating. 

Reporting periods can bring up feelings of anxiety and stress which leads to an uptick in students seeing us who are feeling overwhelmed. This is often caused by students taking on too much at once/having unrealistic expectations, not having learned coping mechanisms to manage feelings of overwhelm and lack of experience to develop resilience. Once all the issues that are causing them to feel overwhelmed are separated out and a plan is made, students are able to manage and feel more in control. I would say that the observation is a brief flare up of feelings of stress, anxiety and overwhelm rather than a long-lasting impact on student’s mental health baseline.  

How has social media exacerbated self-esteem issues in teens?

Smart phones and social media offer some positives but in regard to teen self-esteem, I would say, that they completely decimated it. Teens are constantly feeling like they are not enough or not meeting standards. The image of perfection they are chasing is not even accurate or real in the form that it is presented on social media. There are potentially thousands of reminders a day that you are not measuring up.  The impact of social media and smart phones on mental health has been documented in many studies. It is heartbreaking. Jonathen Haidt speaks on this regularly if you are interested.