Student Advocacy and Peer Respect

In March 2024, a student-led group called the Peacekeepers was established with the support of Ms. Harden. This group has around 9 mostly 8th grade students. They want to foster a school environment that upholds a zero tolerance policy against racial slurs and to promote constructive methods of intervention for bystanders witnessing such behavior.

Transgender Day of Visibility March 31, 2024: We wish to acknowledge Transgender Day of Visibility and ongoing efforts to make the world a more peaceful and safe place for all regardless of gender or sexual identity. For information please visit the Human Rights Campaign: Trans Day of Visibility.

LGBTQ+ Communities and Mental Health Awareness Week (March 20 through 24): Members of the LGBTQ+ communities, like other minority groups, are at increased risk of mental health issues often linked with lack of support (emotional and/or financial resources) and/or difficulty in accessing treatment. Members of the LGBTQ+ are at higher risk of being bullied or harassed and this is closely linked with the increase in risk for developing mental health issues. When members of the LGBTQ+ community are supported and included–as all human beings need to be–they are thriving members of our community.

Steps we can all take to be allies include treating all members of our community with unconditional positive regard and respect and reporting incidences of bullying or harassment to school leadership or others in our community in a position to help intervene. The more we as a community make it clear we do not accept bullying or harassment to any member of our community the healthier our community is for us all.

For more resources and information for both those within the LGBTQ+ Community (including information on accessing mental health supports please visit): Mental Health America LGBTQ+ Communities and Mental Health Resources.

For LGBTQ+ Youth Experiencing Thoughts of Suicide, Self-Harm, or other mental health crisis:

• Trevor Project 24/7 Crisis Hotline
• 988 National Suicide and Crisis Lifeline

National Drug and Alcohol Facts Awareness

SEL Update March 18 – 24: According to the Mental Health America page on addiction/substance abuse disorders, approximately 25 million Americans are struggling with substance abuse. Alcohol abuse affects nearly 16 million adults and 300,000 children annually. 21.6 million people (ages 12+) are impacted by drug addiction.

It is important to recognize that children and teens are naturally curious. Curiosity about substances and their purpose is normal and if they are around others who have normalized use as a way to cope with boredom or difficult emotions/stress they are at higher risk of using. The younger someone begins to experiment and use the greater their chances of developing a substance use disorder. Loneliness and untreated mental health issues will also increase a younger person’s risk of turning to substances as a means to cope. Young people may be more prone to peer pressure to use due to the increased (and very normal) desire to fit in with a desired peer group.

To reduce the risk of experimentation and abuse, it is important to start open and honest discussions with young people early about the risks drugs and alcohol can pose to their health and well-being. To prevent a need to turn to substances, it is important to begin to discuss with young people how to cope with boredom, stress, and difficult emotions healthfully and to try and model that at home. It is also helpful to discuss strategies for how to avoid caving to peer pressure when at a party or social situation where substances are present and how to ask for help from a parent or other trusted social supports to leave an event where substances are present.

For more information visit the following resources:

• National Institute on Drug Abuse (NIDA): Facts on Commonly Used/Abused Drugs Chart
• Nemours Kids Health: Drug and Alcohol Information For Teens
• National Institute of Health: Strategies To Say No/Avoid Caving to Peer Pressure
• Partnership to End Addiction: Why Teens Drink and Experiment With Drugs
• Substance Abuse and Mental Health Administration (SAMHSA): How to Help Kids Say No To Peer Pressure (refer to PTSA Newsletter 3/21 for link to PDF)
• CDC: Youth & Vaping Facts
• AACAP: American Academy of Child and Adolescent Psychiatry: Caffeine Use and Youth

If you or a loved one is in need of help due to a drug or alcohol addiction you can call the following to receive support in accessing immediate support and for help connecting with resources in your community: National Suicide and Crisis Lifeline as well as the SAMHSA Hotline

March is Women’s History Month

SEL Update 3/11: We would like to take a moment to acknowledge Women’s History Month. For those who would like to take a moment to learn more about Women’s History you may wish to do a virtual tour of the National Women’s History Museum

Ramadan (March 10 – April 9, 2024)

We wish to acknowledge that members in our community will be celebrating Ramadan and we wish them a peaceful month of Ramadan. Ramadan is the 9th month of the Islamic calendar. It is a month of fasting, prayer, reflection, and community.

Service Animals In Seattle Public Schools

Seattle Public Schools will generally modify its policies around having animals on school campus grounds to accommodate those who need a service animal. Service animals can be trained to meet the needs of owners/handlers with a range of disabilities.

Whitman Middle School will be hosting a service animal on its campus to support a member of our community. If a service animal is present on campus please be aware of the following:

Basic Classroom Etiquette for Service Dogs

The most important thing to understand about service dogs is that they are not a pet – they are a service animal and they have a job to do. Here are some typical points about being around a service dog.

• Do not engage with a service dog while it is working – just because the dog is at rest doesn’t mean it isn’t still on the job.
• Do not talk to the dog, make eye contact, or try to distract the dog from its job – only the dog’s handler should be issuing commands.
• Don’t offer a service dog any food – service dogs are kept on strict schedules for food and water, and they generally aren’t allowed “people food”.
• 3rd party handlers – Be mindful about interacting with the dog’s handler – don’t distract them from their job or create a stumbling block that might make their job more difficult.

Refer to updates as well in Principal Houston emailed update to families on March 1, 2024.

Mental Health Topics & Events in Our Community

Youth Mental Health First Aid Program is a free, two-part, virtual class available to the community as hosted by Seattle Children’s to those who care for or work with youth and want to learn how to respond to a young person experiencing mental health problems, to include mental health crises. This class is appropriate for adults.

Suicide Prevention & Black Communities A free one-hour virtual event hosted by Forefront Suicide Prevention and in association with the University of Washington. March 28th 12-1 PM.

March 10 – 16: National Sleep Awareness Week

According to the CDC children 6-12 need 9-12 hours of sleep per 24 hours and adolescents 13-18 need 8-10 hours per 24 hours. Not getting enough sleep can have a negative impact on one’s mental and physical health and can make it harder to function at school or work.

For more information on steps you can take to improve the quality of your sleep or to support a young person in improving their sleep visit the following resources:

• Sleep in Middle and High School Students
• Mental Health America: Get Enough Sleep
• Doze App (Dr. Colleen Carney): A sleep app for youth

National Eating Disorder Awareness Week

As noted in last week’s post, Feb. 26 – March 3, 2024 is National Eating Disorder Awareness Week.

If you or a loved one is struggling with concerns around your relationship with food, weight, and shape and are wondering if you or a loved one might benefit from considering treatment consider the resources at the National Eating Disorder Association. The tools and resources include screening tools and how to find help.

Eating disorders can be life threatening. Eating disorders, if not treated, can lead to severe medical complications. Eating disorders often co-occur with other mental health symptoms that require urgent or emergent treatment.

If you or a loved one is experiencing a mental health crisis or text the National Suicide and Crisis Hotline. If you or a loved one may be experiencing a life threatening situation due to physical health complications associated with an eating disorder seek medical care immediately and if needed call 911.

Self-Injury Awareness Day

This year, self-injury awareness day was on March 1st. According to Mental Health America approximately 17% of adolescents report some form of self-injurious behavior. Self-injurious behavior is not about seeking attention but rather it is often about trying to cope with emotional pain as the individual engaging in it often lacks other ways of coping healthfully. If you or a loved one is struggling with this issue, it is important to consider what may trigger you/your loved one to rely on this as a coping mechanism and to seek help in learning non-tissue damaging and healthy forms of coping.

One particular type of treatment–Dialectical Behavior Therapy (DBT) has been shown to be particularly effective in teaching those struggling with such behaviors with emotion regulation skills, distress tolerance skills, and interpersonal skills. DBT isn’t the only form of treatment option out there and the key is that you/your loved one seek care timely. Please know you are not alone and help is available.

For more resources please visit:

• Mental Health America: Understanding, Preventing, Treatment Of Self-Injurious Behavior Now Matters Now. Visit the Mental Health America website for more information.
• Association for Cognitive and Behavioral Therapies: Dialectical Behavior Therapy Information. Visit the ABCT website for more resources and information.

Those engaging in self-injurious behavior may be at higher risk of death by suicide or other urgent and emergent mental health symptoms. If you or a loved one is engaging in self-harming behavior and need immediate mental health support call or text the National Suicide and Crisis Lifeline.

School Climate Update During Community Meeting

On Monday, Feb. 26, 2024 during a Community meeting hosted by the PTSA, we heard an update from school climate specialist, Dr. Jim Walters, Principal John Houston, and Social Worker, Mackenzie Fee. They discussed using restorative justice practices to enhance the school environment at Whitman Middle School. This initiative has resulted into the development of a wellness plan and toolkit for both staff and students. The aim is to provide everyone with the necessary resources to promote emotional well-being and ensure a safe and healthy learning environment for all. There will be more to come on the student health plan and you can review a video (posted soon) of the meeting and the presentation.

National Eating Disorder Awareness Week Feb. 26 – Mar. 3

Approximately 29 million people will at some point in their lifetime suffer from an eating disorder. Eating disorders can affect someone regardless of their race, ethnicity, gender, or sexual identity. There can be many situations that would trigger or cause someone to develop an eating disorder. Often an individual struggling with an eating disorder may be caught up in a disordered relationship with food, weight, and/or their shape as a way to try and manage or control emotions. This can be caused by both actual and perceived pressures from the world around us and be associated with genetic predisposition. If one is struggling with an eating disorder, it is important to seek treatment as soon as possible in order to learn other ways to cope with emotions, to learn to have a healthier relationship to food, weight, and shape, and to prevent other physical health issues from developing.

Though eating disorders are often associated with being a disorder of adolescence it is important to remember that preadolescent youth may show signs of disordered eating or other body image concerns too.  Likewise, though eating and body image disorders are often assumed to be disorders primarily affecting young women, it is important to note that anyone of any gender or sexual orientation can be impacted by these conditions. 

If you or a loved one is in need of eating disorder treatment speak with your healthcare team to request a referral to specialist(s) who are trained to care for those struggling with eating disorders.  This may include a referral to a therapist, nutritionist/registered dietician, psychiatrist, and/or internist/primary care physician with specialized training and expertise in caring for those with eating disorders.  As medical complications can occur with these conditions it is often necessary to work with specialists or a team of specialists to reduce the risk of such complications occurring.

Resources

• Mental Health Awareness-Eating Disorder Information and Treatment Resources
• Nemours KidsHealth-Information for Parents on the topic of Eating Disorders
• Nemours KidsHealth-Information for Teens on the topic of Eating Disorders
• Relative Energy Deficiency in Sport (Previously called Female Athlete Triad)
• National Eating Disorders Association-Eating Disorders in LGBTQIA+ Population
• Child Mind Institute-Eating Disorders in Boys

February: Mental Health and Chronic Health Conditions Awareness Month

In the month of February, we acknowledge the challenges of having chronic health conditions and the increased risk for mental health challenges such as depression and anxiety. This risk is present regardless of age, and so, though we may often think that this is more of an issue as we age, it is important to remember that this can occur in children and teens as well. 

Chronic health issues, as well as many of the required medications, may impact energy, mood, and focus. 

It’s important for those of us living with chronic conditions to prioritize self-care and show ourselves kindness. Following our healthcare provider’s advice helps manage symptoms and prevent burnout, promoting good mood and overall health.

Unfortunately for many, it can be hard to accept that we may have limits, and we may feel shame or embarrassment for being different in some way because of our chronic health issues. It’s common to feel ashamed or embarrassed about needing special accommodations due to our health issues, like taking medication at school or adjusting activities while attending social events. As a result, if you are living with a chronic health condition it is important to learn how to speak up and ask for support in accommodating your condition—you’ll lead a richer and fuller and healthier life as a result. If you have a friend or loved one experiencing a chronic health condition it is important to ask how you can best support them so they can be healthy and feel included in social activities.

For example, if you are living with diabetes, it is important to be aware that managing your condition helps to prevent life threatening emergencies and allows you to maintain a good and positive mood. Asking for help, like having suitable foods available or ensuring others know how to help in emergencies, is important for feeling included and safe during social events such as sleepovers and birthday parties. 

Check out these resources for additional help and suggestions for coping with both chronic health conditions and mental health:

• Mental Health America: Coping With Co-occurring Mental Health and Chronic Health Problems
• Mental Health in Kids With Chronic Illness (Child Mind Institute)
• Diabetes and Mental Health
• Allergy and Asthma Foundation of America: Emotions, Stress, and Depression
• The Reality of Pediatric Long Covid (American Psychological Association)

February is Black History Month

In the month of February, we celebrate and acknowledge the history and contributions of Black Americans. Students will have advisory lesson(s) throughout the month on this topic.

As part of celebrating Black History Month, we wish to acknowledge Black and African American Pioneers in Mental Health.  

Mental Health Issues Within  Black and African American Communities

Those who identify as Black or African American are at risk of mental health struggles like anyone from any other population.  13.4% of people within the U.S identify as Black or African American. Of those, over 16% (over 7 million people) report struggling with a mental health issue in the past year. Unfortunately, for many in the Black and African American communities stigma persists on what it means to receive a diagnosis and/or treatment for a mental illness. Black and African Americans experience mental illness at similar rates as white Americans, but often seek it out less due to stigmas. 

• Depression and the Black Americans
• Bipolar and Black Americans

Racism, trauma (including racial trauma), and exposure to violence are contributing factors in the development of mental health issues within the Black and African American community.  Such racism has unfortunately been an issue within healthcare systems too leading to challenges for Black and African Americans in receiving accurate diagnosis and treatment interventions. Such experiences become a further barrier to care for many and decrease chances of someone receiving the care they need and deserve.

If you are someone who identifies as Black or African American and you are struggling with mental health issues and need help and support, it is important to remember that racially and culturally sensitive care is available. It is also important to remember that it takes great courage to ask for help and this should be viewed as a strength, not a weakness. Seeking such help for yourself may also make it easier for someone else to ask for help too. 

If you need support finding help please visit Black Mental Health and visit their connect with a therapist page for support in finding a mental health professional. If you are experiencing thoughts of self-harm, suicide, or any other mental health emergency call or text the National Suicide and Crisis Lifeline at 988.  

Living Mentally Healthy

January is the month we celebrate and acknowledge the importance of living mentally healthy.  As we prepare to close out the month, it is important to remember that part of living mentally healthy is feeling supported and not having your value or worth judged negatively because of who you are or the challenges you face. 

One way we can all be allies to one another is to remember that language matters when talking to/about/around someone experiencing any mental health condition.
For more ideas on how to support yourself and your loved ones in living emotionally healthy lives consider the ideas as presented in the National Institutes of Health (NIH) Emotional Wellness Toolkit.

January is Mental Health Awareness Month

January is Mental Health Awareness Month. The US Centers for Disease Control defines Mental Health as including “our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices.” 

Our mental health is important at all stages of life. Our physical health and our mental health are closely tied together. Those struggling with a range of physical health issues are at greater risk of developing problems associated with their mental health and vice versa.  Mental health and physical health can change over time, and so, learning and implementing healthy lifestyles and skills that support both good physical and mental health is important.

Avenues for finding help: As you consider the steps you may need to take to support you in maintaining or achieving good mental health consider the resources offered by Mental Health America , Nemours Kids Health , American College of Lifestyle Medicine-Patient Resources , Nutrition and Mood, Exercise and Mood, Sleep and Mental Health, Social Connection and Mental Health. 

You are not alone: In 2023, Mental Health America noted that 11.5% (2.7 million) of American youth report struggling with their mental health. For adults who are parenting, 19% of fathers and  30% of mothers reported struggling with their mental health. Though it has improved somewhat, mental health and burnout remain top concerns among professional educators and continues to contribute to why many professional educators continue to struggle to remain in the profession.  

Where to start: If you are struggling, make tending to your mental health part of your 2024 goals. You can start by speaking with your primary care doctor, employee assistance plan, your insurer, the Whitman Middle School Counseling team and/or the school nurse. If costs of care are a concern visit Mental Health America- Paying for Services page for more information. If you do have insurance, contact the customer support number located on your card to learn about your benefits. Many employers may offer an employee assistance plan that you may be enrolled in already, and these benefits often extend to dependents. Speak to your HR manager to learn more. You can also search online for providers who can provide services on a sliding scale fee basis. Open Path Collective is one such directory where therapists in the area who provide services on a sliding scale advertise their practice.  (A reminder: Consumers are responsible for evaluating if a provider is suitable for them. Whitman PTSA does not endorse any providers but shares information to make the community aware of resources for their needs.)

SEL Lessons:

Week of 1/15/2024: Upon returning to school from the long weekend in honor of Martin Luther King, Jr’s Birthday students will have an SEL/Advisory Lesson on Martin Luther King, Jr.

Social Skills To Support Equality & Allyship:

In an effort to support our diverse community, let’s take a moment to talk about how we can create a healthy social emotional environment for all members of our community regardless of race, ability, sexual identity, gender, religious belief, or ethnic orientation.

Difference Between Bias, Prejudice, & Discrimination:

In order to support us all in having a safe social emotional environment, it may help to clarify some terms:

• Bias is a preference for or against a person, idea, or thing.
• Prejudice is judging or forming an opinion before having all the relevant facts.
• Discrimination is the unjust or prejudicial treatment of different categories of people especially on the grounds of ethnicity, age, sex, or disability.

Many of us possess biases, often without even realizing it, known as implicit bias. Having biases doesn’t make you a bad person; it simply makes you human. However, being aware of your biases can help you understand yourself better, take steps to reduce biases, and avoid unintentionally causing microaggressions. This awareness can also prevent biases from evolving into prejudicial and discriminatory behavior, fostering healthy relationships and a more inclusive social environment. 

Understanding your biases involves learning more about the groups you may be biased against. This may include increasing contact with individuals from those groups, reading reputable materials about them, and challenging yourself to recognize similarities rather than differences. By acknowledging commonalities, negative biases are harder to maintain. This provides you with a better chance to appreciate relationships and encounters that may be missed if you adhere to biased or prejudiced beliefs. Additionally, it enables you to be a supportive ally for those facing the adverse impacts of prejudicial and discriminatory conduct, contributing to the creation of a healthier social environment for everyone.

If you want to learn more about your own implicit biases you can take the Harvard Implicit Association Test for free and do so multiple times over time to see how your biases may shift over time.

See Something, Hear Something–Say Something:

Unfortunately many of us are exposed to information right now that sends conflicting messages on what may be okay or not okay to express.  In some cases, it may even seem “cool” to express certain things under a belief it is some form of humor such as “dark humor”.  It is important to remember prejudicial and discriminatory comments like racial or ethnic slurs or sexist comments are not okay, not funny, not cool, and not appropriate in our school community.  They hurt and cause harm.

Our Whitman Middle School community and PTSA want all students and families to feel safe and, therefore, we do not permit speech that may be deemed “hate speech” or other discriminatory behavior that might make others feel unsafe.

If you hear or witness prejudicial or discriminatory behavior or bullying behavior it is important to speak up and say something (remember: “See something, Hear something–Say Something”).  None of us want to be “snitches”.  But remember reporting behavior to keep your school and community environment safe for all is reporting not snitching.  Snitching is telling on someone with the intent to get them into trouble even when what they are doing is not harmful to you or others or doesn’t require help from responsible adults to help maintain safety.  Reporting helps victims feel safe and increases the likelihood that those engaging in the inappropriate behavior will receive help to learn how to behave differently and to thereby reduce discriminatory and prejudicial behavior in our community over the long-term.

At Whitman Middle School students can report concerns to teachers, administrative staff, school nurse, and the counseling team.  If students feel unsafe in reporting incidents directly to adults at school, they can report to parents, and parents can report concerns to trusted adults within the Whitman School community.  If for any reason you don’t feel your concerns were heard the first time, keep reporting until you do feel heard and the issue is addressed.

For more resources visit:

• Anti-Racism Tools and Resources
• Learning for Justice–Speak Up At School
• Frontiers in Young Minds: Telling Someone vs Telling On Someone–Is There a Difference?
• NPR: Microagressions Are A Big Deal: How To Talk Them Out And When To Walk Away

SEL Lessons Update

There will be no SEL lesson the week of 12/11/23 as students will be doing a door decorating activity during Wednesday advisory.

In November, a coping skills lesson was covered and for those who wish to review the information students received please refer to the PTSA Newsletter (Dec. 12)

Social Connections: Having sufficient social connections (connections with friends, family, and community) is important for all of us. In fact it is considered to be as important as many other good self-care behaviors such as eating healthy and getting exercise. Maintaining adequate social connections is a leading factor in supporting a long and active life and supporting long-term brain health.

To encourage healthy social connections, the U.S. Surgeon General, Dr. Vivek Murthy, has a great health challenge any of us can participate in. We encourage you and your family to consider this health challenge to support your own health and well being 5-for-5 Connection Challenge

Maintaining a Healthy Mood During the Holiday Season: The holidays can be a joyous time of year and they can be a stressful time of year. If you are experiencing stress from the holiday season consider the following coping strategies to help you navigate this time of the year Seven Ways to Cope With Holiday Stress

For those struggling with thoughts of self-harm, suicide, or any other mental health emergency (including substance use) call or text the National Suicide and Crisis Hotline at 988. Help is available 24/7 every day of the year, including holidays/weekends. For more coping skills visit Now Matters Now

Making Effective New Year’s Resolutions: If you are someone who likes to make New Year’s Resolutions and wants to do so effectively, consider following the SMART goals guide to increase your chances of success.

Preventing Substance Use Among Youth

According to the National Center for Drug Abuse Statistics 2.08 million or 8.33% of all 12-17 year olds nationwide admit to using drugs within the past month. 21.3% of 8th graders have tried illicit drugs at least once. By 12th grade 46.6% of teens have tried illicit drugs. With respect to alcohol abuse, 0.04% of 8th graders drink daily and by 10th grade 1% drink daily. 407,000 teenagers ages 12-17 met criteria for a clinical diagnosis of an alcohol use disorder in the past year.

These are pretty scary statistics. The good news is there are steps you can take to prevent your own child from experimenting and risking the development of a drug or alcohol addiction. To start, it helps to know what causes young people to try substances in the first place (Why Teens Drink and Experiment with Drugs).

In the words of Dr. Marsha Linehan, PhD (creator of Dialectical Behavior Therapy (DBT) and former professor of psychology at the University of Washington), “All behavior serves a purpose and a function.” Therefore, if you want to stop or prevent a behavior you need to have an alternative behavior with which to replace it. If we know the reason someone might consider using a substance we can cope ahead and consider healthy alternative strategies to meet our needs. For example, if a young person says they are experimenting with drugs because of boredom, consider healthy ways to get a natural high such as through sports (as exercise provides a natural “high”). A young person who reports misusing prescription drugs to enhance academic performance due to academic stress considers discussing how to establish reasonable academic expectations and seek support from school counseling staff and/or a professional mental health therapist to address academic performance anxiety.

For more ideas on coping strategies to do in lieu of substance use visit: American Academy of Child and Adolescent Psychiatry-Stress Management and the website on Teens Now Matters Now.

Even if your child isn’t curious about drugs and alcohol now, assume this could change, and having these conversations now (and every so often throughout their teen years) may make the difference between them experimenting and putting themselves at risk for a substance use disorder or preventing one all together.

For help starting the conversation with your child visit National Institute on Drug Abuse.

If you or a loved one are experiencing a mental health crisis to include but not necessarily
limited to thoughts of self-harm, suicide, or struggling with substance use/addiction call or text 988 or visit the National Suicide and Crisis Lifeline website.

Coping Skills

During the week of 11/20/23 and the week of 11/27/23 students received an SEL lesson during weekly advisory on coping skills.

Substance Use & Experimentation Although substance use and experimentation warrant year-round attention, the holiday season is often associated with increased festivities and that presents an increased opportunity and/or pressure for people of all ages, including pre-teens and teens, in using or experimenting with substances.

It is important to encourage young people to abstain from all substance use/experimentation. Engaging in open and truthful conversations with your child about the reasons behind substance use and abuse is necessary. Exploring alternative methods to handle stress or negative emotions is essential to minimize the reliance on substances as coping mechanisms or self-medication during periods of elevated stress or low mood.

While some adults believe that supervised alcohol use can prevent misuse and promote modeling moderation, there is a lack of evidence supporting this belief, and there are studies that suggest the opposite is true. For further insights, refer to the 2011 post from the University of Washington School of Social Work on how adult supervised drinking with young teens may result in increased unsupervised alcohol use and harmful consequences. Substances susceptible to use/abuse across all age groups, including youth, includes tobacco and vaping/e-cigarette products, alcohol, marijuana, illegal street drugs, over-the-counter medications, and prescription medications (their own or someone else’s).

Strategies

According to the American Academy of child and Adolescent Psychiatry, a more impactful strategy for reducing the risk of a young person developing a substance use disorder and avoiding the negative physical and mental health consequences involves engaging the young person in open and honest conversations about (1) the natural curiosity surrounding substance use; (2) the reasons people use/misuse substances, and (3) adopting healthy strategies to cope with stress, low mood, depression, anger, or anxiety.

Critical Thinking

Furthermore, emphasize the importance of critical thinking skills, provide specific scripts to help a young person confidently resist the pressure to use substances, and introduce other strategies to support your child in staying sober even when there may be pressure from a variety of sources to use substances. Incorporating role-playing and regular practice of refusal strategies as well as practicing healthy coping mechanisms in all situations can increase the likelihood that such skills will be used when the need arises. Enlist any and all trusted and caring adults in a young person’s life to support this messaging and encourage adults to model responsible behavior.

American Academy of Child and Adolescent Psychiatry: Teens-Alcohol and Other Drugs

Many of the same strategies that support people in abstaining from self-harming behavior or to abstain from acting on thoughts of suicide can also be highly effective in managing distress that leads to substance use.

For more on such healthy coping skills to manage cravings to use visit Now Matters Now

If you suspect your child is struggling with a substance use problem you can consult with their primary care physician, Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline: at 1-800-662-HELP(4357), National Suicide and Crisis Line at 988. SAMHSA National Helpline and Other Resources and the National Suicide and Crisis Line Website

You can also reach out to our Whitman Counselors, Social Worker and the School Nurse.

Whitman MS Counselors

• Cheryl Farley; cfraley@seattleschools.org
  • 206-252-1213
• Leti Bravo; lrbravo@seattleschools.org
  • 206-252-1211

WMS Social Worker

• Mackenzie Fee; mcfee@seattleschools.org
  • 206-252-1252

School Nurse

• Kathleen McIntosh; kemcintosh@seattleschools.org
  • 206-252-1207

Native American Heritage Awareness Month

On November 15, 2023, students had an advisory lesson on Native American Heritage Month. Ms. LaFrance invited her Mother, a tribal leader Turtle Mountain Band of Chippewa, led a PowerPoint presentation that can be found in your student’s Schoology Library folder. Try and ask your students what they learned this week, and we are grateful to Ms LaFrance for sharing her family and her heritage with our students!

While we move closer to the Thanksgiving holiday, it is an opportunity to remember the historical origins of the modern Thanksgiving holiday. We acknowledge this day may bring some mixed thoughts and feelings for Native American people. For more information on the origins of Thanksgiving please visit: Wampanoag Indian Thanksgiving Story and to learn more about the Wampanoag tribe please visit Plimoth Patuxet Museums: Who are the Wampanoag? 

Happy Diwali!

We wish to acknowledge the Indian tradition of celebrating Diwali (November 10, 2023 through November 15, 2023) and wish those celebrating a Happy Diwali. To learn more about the holiday and traditions surrounding it please visit Diwali-Festival of Lights.

Coping with Stress During the Holidays

Thanksgiving and the winter holiday season can be an exciting and fun time for some, but for many, it can also be a stressful time. This can mean a rise in anxiety, a drop in mood or a sad or depressed mood for any number of reasons. Some ways to cope with stress, as based in cognitive behavior therapy (CBT) and positive psychology frameworks, during this time of year might include:

• Prioritizing good self-care (avoiding over-eating or under-eating, prioritizing good sleep, making time for movement/exercise, limiting screen time, scheduling pleasant events, and stay socially connected)
• For those who know they tend to struggle feeling lonely or socially isolated, look ahead and make a plan to connect with friends, loved ones, or trust members of your community). 
• Look for ways to volunteer to boost your mood
• Normalize challenges you experience during the holiday season (remind yourself you are not alone and many experience this year as a challenging time) and avoid comparing yourself to others
• Avoid use, abuse, and experimentation of substances
• Write down three things each night that went well that day as this supports improving mood, reducing anxiety, supporting good sleep, and starting the next day off on the right foot.
• And as always, if you or a loved one is struggling with thoughts of suicide, self-harm, substance use, or any other mental health emergency call or text the National Suicide and Crisis Hotline at 988 (available for free 24/7 every day of the year including weekends and holidays).

SEL Advisory Lesson Week of Nov 6

In honor of Veterans Day, students will be attending a Veterans Day presentation during advisory this week.  

Whitman Middle School PTSA wishes to acknowledge the veterans within the school community and in our larger community and thank you for your service. If you or a loved one who is a veteran in need of support please visit Washington State Department of Veterans Affairs Counseling and Wellness Programs. In some instances, services may be available to dependent family members as well. Using the link above scroll to Benefits for Veteran/Military Spouses and Family Members on the left hand side of the page.

Veterans struggling with suicidal ideation can call the National Suicide and Crisis Hotline at 988 and press 1 to be directed to the Veterans Crisis Hotline.

Support our LGTBQ+ Students and Community

National Coming Out Day was on October 11, 2023 this year. We also want to acknowledge Transgender Awareness Week: November 13-19 2023 and Transgender Day of Remembrance: November 20, 2023.  

As we acknowledge these dates it is important to remember that our LGBTQ+ community is often at significantly higher risk of anxiety, depression, suicide, and substance use disorders in large part to the lack of acceptance many have experienced within society at large. We can all become allies by showing support, acceptance, and creating an inclusive environment for all regardless of sexual identity or gender identity.  

Resources for LGBTQ+ Youth include: 

• The Trevor Project –For free 24/7 support for LGBTQ+ youth experiencing suicidal ideation or other mental health crisis call The Trevor Project at 1-866-488-7386 or text them at 678-678
• It Gets Better Project
• Human Rights Campaign
• Free Mom Hugs
• 988 Suicide and Crisis Hotline – Call or text 988 for free and confidential support

Anyone, including those in the LGBTQ+ community, struggling with suicide, self-harm or other mental health crisis (including problems with substances) may call or text the National Suicide and Crisis Hotline at 988.

SPS School Climate Survey

This week students will participate in the fall Seattle Public Schools School Climate Survey. This results of the survey support leadership in understanding how students feel about their school environment and therefore tell leadership what is working, areas that have improved over time, and areas that still need to be improved to provide a socially-emotionally safe and positive environment for all. When students’ academic environment feels positive, socially-emotionally safe for all this allows all students to be at their best and therefore do their best academically.

October is Depression Awareness Month

Depression-experiencing low, blue, or sad mood more days than not-is a treatable condition that may be caused by a range of triggers to include a biological or genetic predisposition to depression or difficult life events. Other signs and symptoms may include changes in appetite, changes in sleep, isolating from friends and family, fatigue, decreased interest in activities usually enjoyed, and/or unexplained physical symptoms (headaches, pain, stomach aches).

For information on healthy coping strategies please visit: 5 Ways to Help Yourself Through Depression

For parents concerned their student is struggling with depression (or any issue affecting their student’s mental health) please visit: Talking to Adolescents and Teens: Starting the Conversation

Additionally, with winter coming and our clocks falling back soon, some may also be concerned about seasonal affective depression (depression associated with less exposure to natural light due to change of seasons). Bright light therapy–use of a SAD (Seasonal Affective Disorder) light–is sometimes helpful. Before purchasing one, speak with your student’s medical provider to confirm that there are no contraindications for such an intervention and how to choose an effective one as there are a range of products available and not all are equal.

Sleep: It’s Time to Fall Back

As we all know it is that time of year again and we will fall back to standard time on November 5, 2023. For many of us the transition to standard time signals is a source of anxiety or a dip in our mood due to the increased time spent in darkness.

To help your student adjust to the clocks falling back (and later for when they may need help to adjust again to daylight savings time) consider the following strategies from The Sleep Foundation

November is Native American Heritage Month

In honor of Native American Heritage Month we wish to acknowledge that the indigenous populations of the US have suffered years of oppressive policies and marginalization. As a result, indigenous people of the US are at higher risk of mental health challenges. And though many evidence based practices used in traditional psychotherapy and western medicine traditions may be effective, other practices and interventions that are culturally sensitive are also often important to consider utilizing.

If you are a member of the Native American Community seeking mental health support you may find the following resources helpful.

• Indian Health Services Non-Emergent & Emergent Support
• We R Native Youth By Native Youth Resources
• Zero Suicide Toolkit: Lead, Indian Country

Disability Awareness

In our post last week, we noted that 6th grade students would be learning about disability awareness during an advisory lesson (week 10/16/23).  If you are a parent working to navigate Special Education Resources to ensure your student has the support they need please view the Special Education Guide to Seattle Public Schools (translated in 10 different languages). This guide can help families understand how to access accommodations for their students with a 504 plan or with an Individual Education Plan (IEP).

Also please be aware that our Whitman MS PTSA has both an Equity Committee with a contact email; whitmanptsaequity@gmail.com as well as a Special Education Liaison; Carrie Pluger; whitmanptsasped@gmail.com.  If you have specific questions/concerns on these topics, representatives from these committees may be able to help you or support voicing your concerns or needs to our school and district leadership. We continue to welcome all into the PTSA and yet wish to remind parents that you do not need to be a member to utilize the support offered by the PTSA to assist you in getting your students’ needs met. 

Additional information to support disability awareness and for resources to support parenting here:

• Center for Parent Information and Resources to Support Children with Disabilities
• The Arc of Washington State
• Washington State Resources for Parent of Children and Youth With Disabilities

It is important to support everyone with differing abilities and remember we all have inherent worth and value and deserve friendship and a supportive and inclusive environment. Speak with your student about how they can support their peers or others in their community in feeling welcomed and included.  Some steps simply include saying hi in the hallways or offering help if they see a fellow peer could use a hand or how we can alter an activity to make sure we can all enjoy a game/activity in the same way we could and should do with all our peers!

Depression Awareness Month:
Improving Self-Esteem

Depression is, experiencing a persistently low, blue, sad, or irritable/angry mood for more days than not.  It can be triggered by many causes and often some combination of biological or genetic predisposition and life events contribute to someone experiencing depression. It is a condition that often requires some form of treatment and speaking with your student’s doctor or speaking with a member of your school’s counseling team is often a good start to determine next steps for obtaining treatment.

There are things you can do to support management of symptoms as you wait to start treatment, and you can search previous posts for information covered to date on this topic. This week we will highlight strategies for improving self-esteem—confidence in one’s abilities or own self-worth.

When we do not feel confident inside, when we have negative internal self-talk, or perceive we are not enough as we are, this can trigger us to experience low self-esteem. This negative view of oneself occurring on a regular/daily basis can develop into depression. The good news is we can work to improve our self-esteem by using the strategies presented below: “Strategies To Build Healthy Self-Esteem (McGill University).”  

Research has also shown that when we give ourselves cheerleading statements silently (or out loud when the situation permits), it helps build our self-esteem. For example, if the author of this entry wanted to feel more confident about an upcoming math test I might say, “Nicole you’ve got this! Nicole you have studied and prepared for the exam to the best of your ability.  Nicole you are enough as you are and your job is to simply do the best you can on the test.”  For more on how to do this and why it works read Silent Third Person Self-Talk Facilitates Emotion Regulation. For those who wish to read the research paper itself you can find it at Full Research Paper On Positive Self-Talk in Third Person. 

Additionally, your student can help improve their self-esteem and confidence in just a couple of minutes by learning to adapt power postures such as the superman/wonder woman pose. Check out the videos by: social psychologist and Harvard Business School professor, Amy Cuddy, PhD for more information.

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Handouts or other lesson materials used during advisory may be found in your student’s Schoology account through the Library.  Be aware that there may be a lag time between when lessons occur and such information is posted/archived.

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Israel-Hamas War & School Approved Resources

“Our hearts are with everyone impacted by the Israel-Palestine crisis, and we are concerned for the safety of everyone there, as we are for the mental health and well-being of their families and everyone watching the crisis unfold. The attacks have brought about emotions including fear, confusion, sadness and anger, for both adults and children. Our association remains committed to supporting all families during this difficult time.”  Yvonne Johnson, National PTA President.

In response to the war between Israel and Hamas, we want to acknowledge that students and their families in our district may be affected in a variety of ways by this tragic and ongoing event. Seattle Public Schools, to include Whitman Middle School, is committed to providing an academic environment that is safe–both physically and psychologically–for all students. We encourage parents to review the following resources for support and guidance in talking to your children about the conflict itself and about topics such as antisemitism and Islamophobia.

• Guide to Supporting Muslim Students
• How to Discuss and Prevent Antisemitism

Additional Resources

For Middle School Students

• Resilience in a Time of War: Tips for Parents and Teachers of Middle School Children: The American Psychological Association provides tips and strategies for parents and teachers of middle school-aged children.  

Trauma-Informed Resources for School Systems

• The National Child Traumatic Stress Network provides resources that can be filtered by topic, keyword, and audience with a focus on how adults can identify traumatic responses in young people and how to support them.

For Military Families

• The San Diego County Office of Education creates and curates resources to support military families and students and schools that serve military children.

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October is Depression Awareness Month
Depression and Sleep Connection

Depression and Sleep Connection: Depression, a persistent low, blue, sad, or irritable mood lasting more often than not for several days at a time, is often associated with feelings of fatigue and low energy and sleep disturbance. One way to help prevent or build resiliency against depression and one way to often help reduce symptoms and work to improve mood if already depressed is to pay close attention to our sleep habits.  

According to the American Academy of Sleep Medicine, children aged 6-12 should aim for 9-12 hours of sleep per 24 hours and teenagers aged 13 to 18 years old should receive 8-10 hours of sleep per 24 hours. Insufficient sleep alone can trigger the onset of depression ( Johns Hopkins Medicine: Depression and Sleep-Understanding the Connection ).  Insufficient sleep also makes it harder for students to be alert and at their best when at school or other activities which can lead to other challenges that may trigger depression as well. In most cases, if you suspect your child isn’t getting enough sleep, it can be easily improved through behavior change alone. 

For more information on tips/strategies to support improved sleep visit: 

• CDC Healthy Schools: Sleep in Middle and High School Students
• Johns Hopkins Medicine: Teenagers and Sleep

In some instances, your child may need more support to assist them in getting good quality sleep. Before you consider any medication or supplements, contact your child’s doctor to discuss the issue.  In some cases, a doctor may recommend your child speak with a sleep specialist or may recommend your child meet with a cognitive-behavior therapist who provides cognitive-behavior therapy for insomnia (CBT-I). 

Getting the right intervention can support mood improvement, improved academic performance, good health overall and reduce dependence on medication or certain supplements for sleep. More information available; Cognitive Behavior Therapy for Insomnia (CBT-I)

Social Emotional Learning Lessons

Students completed the Healthy Youth Survey in grades 6th and 8th the week of October 9, 2023 which took the place of the SEL lesson this week.

Depression Awareness Month
Sad or Even Angry Mood

Depression, a persistently low/sad or even angry mood, persisting more often than not for several days, and can be caused by many factors. However, depression can be attributed to feeling lonely, socially isolated, or lacking sufficient social connection. As parents we can help our children feel socially connected by prioritizing our children’s needs to stay in contact with friends, family, or other members of the community. Not all of us are naturally skilled at making friends or keeping friends. Some of us may need extra help with learning how to make and maintain friendships or to learn how to feel more confident in the social connections we do have.

For more information on how to help your middle schooler (or even
yourself) in feeling socially connected visit the resources below:

• CDC Resource: Social Connection and Health
• National Public Radio (NPR) Article: Why a Stranger’s Hello Can Do More Than Just Brighten Your Day
• National PTA Resources: Addressing Loneliness and Isolation
• Child Mind Institute: Friends and Socializing

Social Emotional Learning Lessons

Social emotional learning (SEL) occurs for students every Wednesday. Topics covered in the month of September include The Whitman Way, which included a discussion on applying the Whitman Way to responsible electronic device use (Digital Citizenship Agreement). Additionally, the students celebrated Hispanic/LatinX Heritage Month. For additional resources to support discussion on establishing healthy relationships with electronic devices visit check out a resource supported by The National PTA like The Smart Talk.

Depression Awareness Month
Depression Symptoms

Depression symptoms can vary from person-to-person and may look or be described differently based on someone’s age, gender, or ethnic/racial background. Some symptoms of depression include: irritable/sad mood or feeling blue lasting more days than not for several days or weeks, loss of interest or enjoyment in activities previously enjoyed, fatigue, withdrawing from friends/family, sleep disturbance, appetite disturbance, thoughts of self-harm and/or thoughts of suicide. In some cases, a person with depression may report physical symptoms of feeling unwell instead of psychological symptoms. 

We still don’t fully understand why some people experience depression and others do not. Like many other health problems it does appear to run in the family, be linked to changes in hormones or other body chemistry changes that one might be experiencing, or be a way some of us seem to react under certain stressful conditions. Whatever the reason may be, it is important to know that help is available and that you don’t put off or delay seeking help. With help you can learn to manage symptoms effectively and get back to enjoying your life!

Resources to assist you in conducting an at-home depression screening and healthy coping strategies can be found and downloaded at (available in both English and Spanish) are the National PTSA Healthy Minds Resources: Depression

If you or a loved one are experiencing thoughts of self-harm or suicide or any other mental health crisis call or text the National Suicide and Crisis Hotline at 988 or text “HOME” to the National Crisis Text Line at 741741 or call 911. For skills to support staying safe in a crisis until you can get to help visit Now Matters Now

Screening, Brief Intervention, and Referral to Services for Middle School Students (SBIRT)

Seattle Public Schools is committed to supporting students’ academic, physical, social and emotional wellbeing. The SBIRT program helps to identify, reduce, and prevent adolescent substance use and to support students’ mental health and personal safety. It provides personalized feedback about health behaviors and helps to determine whether a student may need additional support. Screening is conducted by Whitman’s Intervention Prevention Specialist, Ms. Kerri Anderson at kjanderson@seattleschools.org. Screening is given to all 7th and 8th graders. The screening is confidential and allows Whitman counseling and support team to support those identified at risk and provide appropriate support and referrals. This supports us in further developing a healthy academic environment for all.

• SPS & The SBIRT (aka Check Yourself Survey)
• Healthy Youth Survey

At Whitman Middle School Mental Health Matters

The Whitman Way

Last week students met for their weekly social-emotional learning lesson where they learned about The Whitman Way, a social contract between the administration, staff, students, and families.

The Whitman Way is focused on three behavior goals:

1. Being Safe
2. Being Respectful
3. Being Responsible.

We encourage you to have a brief conversation as a family to discuss how your student(s) and how you as a family can participate in modeling the Whitman Way to support us in building a safe, inclusive, and welcoming environment for all.

Mental Health and the Hispanic/LatinX Community

September is Hispanic/LatinX Heritage month. As we celebrate Hispanic and LatinX culture and heritage, we believe it is important to recognize that we have a growing population of Hispanic and LatinX people throughout the US.  Mental health problems affect people of all backgrounds, but differences in lived experiences, how symptoms are expressed to treating providers and/or community supports, and differences in cultural attitudes towards seeking mental health along with available access to culturally sensitive/bilingual providers can make accessing care more challenging.  

If you or a loved one are a member of the Hispanic/LatinX community and are in need of emergency mental health support call or text the National Suicide and Crisis Hotline at 988.  If you are seeking mental health counseling services for yourself or a loved one you can find culturally sensitive/bilingual therapists by visiting the therapist search site Therapy for LatinX.

*Prospective patients should take steps to be informed consumers and determine for themselves if a provider is the right fit for them. The Whitman PTSA cannot officially endorse any specific provider or their practice.

National Suicide Prevention Month

Suicide can be prevented. If you or a loved one is experiencing thoughts of suicide, call or text the National Suicide and Crisis Hotline at 988 or text HOME to the Crisis Text Line at 741741.

Resources

• 988 Lifeline
• Crisis Text Line

For many struggling with thoughts of suicide, the purpose of such thoughts is a form of coping with intense emotional and/or physical pain. We cannot stop such thoughts unless we have alternative coping strategies. We may also feel socially isolated and feel we are the only ones going through such pain.  Reducing social isolation and talking about our suicidal thoughts may reduce our risk for acting on such thoughts. 

If you or a loved one needs healthy coping skills now to stay safe and/or needs to hear how others stopped their suicidal thoughts and found hope, joy, and purpose visit Now Matters Now (The founder and CEO of Now Matters Now is Ursula Whiteside, PhD. She is a clinical psychologist and is also a clinical faculty member at University of Washington.  Her work focuses largely on suicide intervention and prevention.).
If you have questions/concerns or feedback for the Whitman Social Emotional Learning (SEL) Committee please contact Amy Conant-Wilson (8th grade parent) or Nicole Shiraev (6th grade parent) at whitmanptsasel@gmail.com .

WMS PTSA Social Emotional Learning Group

Whitman MS PTSA is excited to announce that we have developed a Social & Emotional Learning (SEL) Group. It is currently led by Nicole Shiraev (6th gr. parent) and Amy Conant Wilson (8th gr. parent).

The SEL PTSA group is here to support the emotional well-being of our Whitman Middle School Community by offering information on mental health supports and social-emotional education materials. To do this we are partnering with Whitman Middle School’s guidance counselors, prevention and intervention specialist, and the school social worker. 

Finally, we plan to partner with student clubs, staff groups, and the PTSA Equity group as well as the PTSA Board to engage with all Whitman families. 

Please feel free to reach out to the PTSA SEL leads at whitmanptsasel@gmail.com.