25 Ways Of Making The Best Of Each Day : Just For Today For Educators During Covid19

Choose ONE of the following tips. You may want to post it on your mirror at home or pin it to your desktop and remind yourself of what you need during this time.

  1. Just for Today I will acknowledge that we are all grieving the world as we once knew it. I will be compassionate with myself and my students.
  1. Just for Today I will take the necessary actions so that I don’t burn out during Covid 19. I will take breaks and put things on pause when I need to.
  1. Just for Today I will be grateful I am an educator who loves and cares for youth.
  1. Just for Today I will remember that relationships are a key factor for academics to occur especially as I move online. 
  1. Just for Today I will trust the process . If I don’t get exactly how to use the tech at this time that is more than OK.
  1. Just for Today I will acknowledge that I need time and space for myself and my family,  I will take time to care for my own well being and theirs.
  1. Just for Today I will share a just for today , a positive quote or thought with my students.
  1. Just for Today I will not speak negatively about myself, treating myself empathically focusing on what I do know, not on what I don’t. 
  1. Just for Today I will focus on doing my best and let go of the rest, acknowledging that I care about all of my students.
  1. Just for Today I will make sure that I take time to have a proper lunch and take breaks.
  1. Just for Today I will find ways to decrease my workload.
  1. Just for Today I will connect with a colleague and  collaborate knowing this will lighten some of my load. 
  1. Just for Today I will focus on my strengths and not fall into the trap of comparing myself to others .

14. Just for Today I will not put 20 things on my to do list. I will tackle one concern at a time.

  1. Just for Today I will centre myself while helping students find ways to centre themselves.
  1. Just for Today I choose the path of being there for a child.
  1. Just for Today I will acknowledge that I cannot be everything to everyone.
  1. Just for Today I will accept support from others.
  1. Just for Today I will find a way to celebrate student success.
  1. Just for Today I will film a short message to check in with my students.
  1. Just for today I will avoid overthinking by attempting to stay in the moment.
  1. Just for Today I will remember that it’s okay not to feel okay.
  1. Just for Today I will collaborate with my team to share resources.
  1. Just for Today I will send a message of thanks to a member of my school community.
  1. Just for Today I will turn my computer off at the end of office hours. 

Want to check out previous posts for students. You can find them here.

What is your Just for Today Tip? Please share in the comments. Erin and I would love to hear your ideas.

10 Ways To Kick Start Your Day Just for Today

  1. Just for Today I will think about what makes me happy and snowball ( use paper snowball or a real one if there is any snow) any negative thoughts away.  Barb Brown
  2. Just for Today I will visit my old neighbourhood and call an old friend. Graham Kennedy
  3. Just for Today I will acknowledge that I am worthy and loved . Louise Hamilton
  4. Just for Today I will  learn a new skill and tomorrow a new life skill.  Kim Souillet
  5. Just for Today when I brush my  teeth I will pretend that I am a zookeeper brushing a hippos teeth.  Carol Stevenson
  6. Just for Today I will read my favourite book.  Kate Kucharski
  7. Just for Today I will smile and wave at every person who passes by my house.  Susan Viveiros
  8. Just for Today I will tell my teacher about the things I do well and help them understand what makes me feel happy and safe. Verena Roberts
  9. Just for Today I will reflect on where I  have been, where I have gone, and the road I have built upon, I will take a step forward into the unknown world with familiar faces … holding hands would be nice too Kristen Copes
  10. Just for Today I will call, text or video chat a peer who needs encouragement.  Cynthia Nunnally Morton

Yesterday we published 101 Ways to Kickstart Your Day In A Positive Way : A Guide for Educators Parents and Students. Erin and I love the response we are getting. Thanks George Couros for inspiring the post and for sharing our thoughts. We were hoping that educators would use them and they are already doing just that. Here is one from a school in Missouri …

We would love it if you would continue sharing and using. If you have a Just for Today thought please share it with us.

Just for Today we hope your day is filled with wonderful people who bring you love and joy.

101 Ways To Kick Start Your Day In A Positive Way: A Guide For Educators Parents and Students

This is a collaborative blogpost by Erin Luong and I along with a few ideas from friends.  As mental health educators we believe that a focus on our mental health and well being is foundational to all education. It is impossible to focus on academics if students are not feeling secure. We believe it’s important to intentionally embed a focus on well being into every lesson with young people. All of us need to use positive self talk and coping strategies to feel better . We can all do one thing a day that will help us cope during this unprecedented time.

Hoping some of these tips help you start the day as an educator. You can post a tip for the day using Canva or just text your student the tip to start their day. As an educator I am sure you can find many creative ways to use this as you move online. 

  1. Just for today I will start and end my day in a positive way.
  2. Just for today I will remember that I am ok and all will be well with the world.
  3. Just for today I will be proud that I stayed home and did my part to help.
  4. Just for today I will be grateful for all the front line workers that are helping us.
  5. Just for today I will celebrate our shared humanity.
  6. Just for today I will head outside and let the sun hit my face. I will take some fresh air breaths and listen, it may sound quieter and more peaceful than usual. I will think about what I hear, how the sun feels on my face and how those deep breaths make my body feel. Susan Fueller
  7. Just for today I will send some positive intentions out into the universe. 
  8. Just for today I will think of ways to make the world a better place.
  9. Just for today I will learn to say I love you in as many languages as I can think of. 
  10.  Just for today I will post a positive message in my window and or use sidewalk chalk to write a message for others in my neighbourhood to see.
  11.  Just for today I will connect with two people that lift my spirits.
  12.  Just for today I will write or talk about one thing I am grateful for no matter how small. Helen MacKinnon
  13.  Just for today I will remain hopeful.
  14.  Just for today I will look back at old photo albums and tell stories from the past which made me who I am today. 
  15.  Just for today I will look in the mirror and recognize that I have a purpose for being here.
  16.  Just for today I will make sure I am moving my body for at least 30 minutes.
  17.  Just for today I will be kind to my mind.
  18.  Just for today I will have an eye staring contest. Juliana Miller – MacPherson
  19.  Just for today I will tell the people that I care about that they matter to me.
  20.  Just for today I will not worry about what is in it for me, I will think only about what I can do to help out in every situation. Gail White
  21.  Just for today I will dress in my favourite colour and eat my favourite food. Laurel Hunt
  22.  Just for today I will listen to one of my favourite songs and sing along. Leena Booth
  23.  Just for today I will say I am courageous, strong and can make a difference.
  24.  Just for today every time I wash my hands I will tell two silly jokes and laugh. Karen Hudson
  25.  Just for today I will talk about helpful and unhelpful worries with an adult.
  26.  Just for today I know that I am safe and I can control my thoughts.
  27.  Just for today I will wish upon a star.
  28.  Just for today I will remember that challenges can be opportunities.
  29.  Just for today I will go for a walk and notice all the beauty around me.
  30.  Just for today I will remember that all my feelings are ok. It’s ok to be scared etc.
  31.  Just for today I will remind myself that just because I made a mistake doesn’t mean I am one.
  32.  Just for today I will stay strong and well.
  33.  Just for today I will share my favorite song/poem and we can sing or say them together or to each other.  Sheri Edwards
  34.  Just for today I will not give up.
  35.  Just for today I will ask God to get me through today.
  36.  Just for today I will look at one way I can see the opportunities because of the challenges of today. 
  37.  Just for today I will reevaluate my priorities and tell someone what I think.
  38.  Just for today I will let go of any thoughts that don’t help my peace of mind.
  39.  Just for today I will remember not everyone reacts to events in the same way. I will be positive today.
  40.  Just for today I will remember that I am loveable and capable.
  41.  Just for today I will take a break from watching or listening to any alarming news.
  42.  Just for today wear my clothes inside out and walk backwards. ( Laura Cormier) 
  43.  Just for today I will take care of my mind by listening to some soothing music.
  44.  Just for today I will do one activity that I love and enjoy.
  45.   Just for today I will check in with my parents and/ or grandparents to bring a smile to their day.
  46.  Just for today I will find a calm space just for me. 
  47.  Just for today I will write about my feelings in a journal.
  48.  Just for today I know that I can deal with life’s difficulties.
  49.  Just for today I will smile often.
  50.  Just for today I will say to myself I can cope with this uncertainty.
  51.  Just for today I will draw out my worries.
  52.  Just for today I will talk to an adult about what is concerning me.
  53.  Just for today I will visualize my safe place ( a beach, being with my favourite friend , playing and singing in the rain).
  54.  Just for today I will do more of what makes me happy.
  55.  Just for today I will find two ways to distract myself if I start to catastrophize.
  56.  Just for today I will let go of anything that upsets me.
  57.  Just for today I will reassure myself that all will be well with the world.
  58.  Just for today I will calm my wandering mind by doing something that is fun.
  59.  Just for today I will unwind by taking time out of my day to draw, paint, sing, dance or play a game I love.
  60.  Just for today I will read a book for 15 minutes for pleasure.
  61.  Just for today I will be easy on myself.
  62.  Just for today I will look for solutions.
  63.  Just for today I will talk kindly and gently to myself just like I would my best friend.
  64.  Just for today I will watch a funny movie or talk to a funny friend. I know laughter will help.
  65.  Just for today I will remind myself that I matter.
  66.  Just for today I can  journal for 10 minutes.
  67.  Just for today I will open my heart to new ways of thinking and doing.
  68.  Just for today I will spend some extra time with people I love.
  69.  Just for today I will use my imagination to imagine the best that can happen.
  70.  Just for today I will remind myself of one good thing I can do for the world.
  71.  Just for today I will  love with all my heart.
  72.  Just for today I will tell myself that life can be tough sometimes , but so am I. 
  73.  Just for today I will say I am strong, I am kind and I can do anything I make up my mind to do.
  74.  Just for today I will recognize that I cannot change the circumstances, but I can change my reaction to it. 
  75.  Just for today I will practice breathing deeply.
  76.  Just for today I will write 3 things I am grateful for.
  77.  Just for today I will look at some old pictures and think of the positive memories of that time.
  78.  Just for today I will make something new.
  79.  Just for today I will create a song, a piece of art , a new recipe, or something I have always wanted to create.
  80.  Just for today I will take a picture of something that brings me joy.
  81.  Just for today I will lift someone else’s spirits.
  82.  Just for today I will spread some kindness and love in the world.
  83.  Just for today I will make hot chocolate and eat my favourite cookie.
  84.  Just for today I will write a love letter.
  85.  Just for today whenever I find myself thinking negative I will challenge those thoughts.
  86.  Just for today I will reach out to someone who needs it.
  87.  Just for today I will jump for joy.
  88.  Just for today I will start a blog, a vlog or share something that makes the world a better place.
  89.  Just for today I will share at least 2 jokes with others.
  90.  Just for today I will connect with someone from a different generation than I am, to learn more about how they see the world.
  91.  Just for today I will try a new recipe from a different culture.
  92.  Just for today I will learn to make a friendship bracelet.
  93.  Just for today I will collaborate with a friend on a project to make the world a better place.
  94.  Just for today I will make a playlist of songs which inspire me.
  95.  Just for today I will play a board game with my family.
  96.  Just for today I will make a short video. 
  97.  Just for today I will try a zoom chat with friends.
  98.  Just for today I will focus on what I need.
  99.  Just for today I will share something I am passionate about.
  100.  Just for today I will tell my colleagues and friends how much I appreciate all they do. 
  101. Just for today I will reach out to see if I can help someone else in the world.

What is your Just for Today ? Please share with us so we can share with educators from around the world.

Is Anxiety The Same As An Anxiety Disorder?

I hear it all too often, youth saying they have anxiety when what they really mean is that they are feeling anxious. If you listen to the news you would believe that our youth are in crisis . The data would suggest otherwise 1 in 5 Canadians will experience a mental health disorder in their lifetime . It’s true and needs to be addressed and has been for the past 20 or so years. The stats have not changed. What’s also true is that 4 out of every 5 Canadians don’t have a mental health disorder and it’s up to us to teach the difference between a disorder and everyday feelings that we all have. Some may need the assistance of a professional to understand the difference. Your School Counsellor is a good place to start. They are trained professionals who understand the difference and can assist in finding supports.

For the 1 in 5 youth that will experience a mental health disorder in their lifetime we need to assist them in getting all the supports necessary. For the youth that are experiencing distress over a multitude of concerns we must also listen and support them , teaching them how to cope with life’s challenges and concerns. Supporting youth with their feelings helps us understand what steps to take next. Their feelings are important , so we must not dismiss them.

Words do matter and helping our youth become literate when it comes to mental health can have a positive impact. If you need resources and ideas on how to make that happen check out teenmentalhealth.org. You can also find more information on anxiety here and here.

If you are wondering whether a youth truly has an anxiety disorder, some waitful watching may be in order. Don’t be quick to jump to a diagnosis ( and a reminder that you must be qualified to do so ) even then waitful watching is a good idea.

Some questions to reflect on :

Frequency : How frequent are the anxious feelings? Once or more a day , once a week , once a year?

Duration: How long do the feelings last? A few minutes, hours , weeks , months?

Intensity: Does the youth avoid situations because they are too anxious to cope? Is the anxiety taking control of them instead of them controlling it? Are they having trouble coping with everyday life because of their anxiety?

Have they seen a medical doctor to rule out any other medical concerns?

Has the anxiety come up for no apparent reason?

What triggers if any have led to the anxiety?

Is the youth experiencing stress or anxiety ? What’s the difference?

If you are a School Counsellor you most likely will informally assess and refer for an actual assessment if anxiety is of major concern.

When in any doubt consult. consult, consult!

Let’s work together to help our youth become more literate and support them navigating life. For a great read I would recommend Saving Normal: An Insider’s Revolt against Out-of-Control Psychiatric Diagnosis, DSM-5, Big Pharma, and the Medicalization of Ordinary Life  by Psychiatrist Allen Francis.

School Counsellors Collaborating With Librarians: An Exceptional Way To Help Students

Collaboration is a wonderful thing. Tonights #scchat was so inspiring. It got the creative juices flowing and I am sure will be helpful to so many School Counsellors from across the world.

Find ways to connect with your School Librarian today.

Thanks to the amazing @angcleveland @kiddcounselor15 and @lieberrian who co-moderated #scchat on Dec. 4th , school counsellors now have several new ideas they can use to help students . Take a look at the chat on wakelet .

It will most definitely get your mind thinking of the many ways you can work together and in the end help you to serve your students and community . I think we can never underestimate the power of collaboration. We are definitely #bettertogether. I look forward to hearing the many ways you have collaborated. Please do share.

Start Each Day

As a counsellor the way you begin your day can impact you and others around you. So beginning your day by being good to yourself is a great way to start your day. Ease into your day if you can by getting to work a little early. Take time to listen to positive podcasts, nice music or just turn the radio off and be quiet on your drive to work. Whatever works for you.

Make sure you take time for lunch. Get out of your office and eat with colleagues or go for a walk, I can’t stress how important this is. This is essential for your self care, so just do it! After your crazy busy day and I know you had one, take time to just breathe and wrap up your day by listening to music while you write your notes and prepare for your next work day. I’m interested to know how do you start each day?

Keeping Our Students Safe

As School Counsellors and educators one of the biggest responsibilities we have is to keep our students safe .

How do we do that? Very carefully and with much thought and effort as well as an understanding of the research around what works best. Bruce Perry founder of child trauma academy states that active shooter training is not always done properly , the training that occurs in schools should focus on adults. He says, “if the educators and people who are responsible for children remain calm then the students will reflect that emotional state”. Read more about what he says here.

What can be done? The answers are complex and require teams of people to assist. That is where a Comprehensive School Counselling Plan comes in. School Counsellors are always looking at ways to make school better for students, putting the psychological health and safety of students as a priority. We need to get students the help they need long before a serious threat occurs. The answers are not easy , but those who have learned before us can teach us some things we may need to know. Take a look at these recommendations from the Sandy Hook advisory committee.

As stated in that report , “There is at least one place, other than a home, in which every person, whether a child or adult, should feel absolutely safe and secure from the threat
of physical harm: school. ” I could not agree more. School Counsellors can take the lead along with staffs to make schools a safe place to be. Mental health literacy is essential for all students and staff members. Building relationships is one small step towards creating a community that focuses on what is important.

Working to ensure that we have a safe and caring school community is always on the mind of a professional school counsellor. Best practices should be reviewed and reflected upon each year based on individual school needs. School Counsellors are in a unique position to assist in preventative measures helping students to deal with stressors and social isolation. We also know it takes a team and we don’t have all the answers, but there are many things we can do and are doing already. We are but one of a community of people that make a difference. We as School Counsellors can help make our schools a safe place to be.