Jacksonville High

JHS Counselors

 

Smile

 

Dear JHS Students,

 

We want you to know we are thinking of you, missing you and looking forward to seeing you soon.  In the meantime, we want to share some skills we hope will be helpful to you.

     

We all face stressful situations throughout our lives, from minor annoyances like dropped calls to more serious worries, like the coronavirus. These stressors flood your body with hormones. Your heart beats faster, your breathing speeds up, and your muscles tense. These are normal reactions.

 

Unfortunately, stress is part of life.  But you can develop skills to help you better cope with daily stressors. Listed below are a few relaxation techniques that can potentially help you relax and reduce the symptoms of stress.

 

If you have any questions, feel free to e-mail us through our school e-mail. We will check our e-mail regularly to help you in any way we can. Again, we miss you and hope to see you soon.

 

 

Sincerely,

 


Mrs. Smith, Mrs. Lewis, Ms. Loftin and Mrs. Robinson-Harris

 

dora.smith@jisd.org

jan.lewis@jisd.org
katasha.robinson@jisd.org                                                                                                                                                                                                                                                                                       
 
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  1. Breathe Deeply: Take a deep breath from your stomach, inhaling through your nose and gently exhaling through your mouth.
  2. Progressive muscle relaxation: In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head.  You can also start with your head and neck, and work down to your toes.  Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.
  3. Decompress: Place a warm (not hot!) heat wrap around your neck and shoulders for 10 minutes.  Close your eyes and relax your face, neck, upper chest and back muscles.  Remove the wrap and use a tennis ball or foam roller to massage away tension.  Place the ball between your back and a wall.  Lean into the ball and hold gentle pressure while slowly rolling the ball with your back for up to 15 seconds.  Then move the ball to another spot and apply pressure gently rolling the ball.
  4. Laugh out Loud: A good belly laugh doesn’t just lighten the load mentally.  It can lower cortisol, your body’s stress hormone, and boosts brain chemicals called endorphins, which help your mood.
  5. Crank up the Tunes: Listening to soothing music can potentially lower blood pressure, heart rate and anxiety.
  6. Get Moving: You don’t have to run in order to get a runner’s high.  All forms of exercise, including yoga and walking can ease anxiety by helping the brain release feel-good chemicals and by giving your body a change to practice dealing with stress.
  7. Visualization: In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. To relax using visualization, try to incorporate as many senses as you can, including smell, sight, sound and touch.  If you imagine relaxing at the ocean for example, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.
  8. Be Grateful:  Cultivate an attitude of gratitude to help you remember all the things that are good in your life.  Being grateful for good things helps cancel out negative thoughts and worries.