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.

---

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.

---

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.

---

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.