Secondary School Students (all content is a duplication of the college student page)
Intro needed or maybe not?
You probably have lots of questions. Find information about common feelings and diagnoses from a source you can trust. See what you can do to help yourself if you're waiting to see a mental health professional.
You probably have lots of questions. Find information about common feelings and diagnoses from a source you can trust. See what you can do to help yourself if you're waiting to see a mental health professional.
Are you having difficulty with...? (Notes: do you prefer bullets or numbers in the answers sections here?)
School-related transitions
Keep one planner (electronic or analog) and put all of your activities in there. For one week, estimate the time it takes you to complete an exercise or get somewhere.
Then write down the ACTUAL time it took. How many hours/minutes difference was there in your estimation vs. actual time? Next time, add in the extra minutes in your planner and see if it helps your time management for the next week. For example, “I have to finish my English 101 paper and then I can meet you for coffee.” You estimate 30 minutes. Actual time: 2 hours. Next assignment, build in the difference … and block it out in your calendar. It can also be helpful to set calendar reminders with alerts when anticipating needing to complete a task in the future. Handling a setback
Didn’t land the job? Get a lower score on your test? Yes, it feels terrible.
You may think you’ve failed, or even believe that you are a failure. Everybody goes through disappointment, and it’s OK to feel let down or sad. But remember that one incident does not determine your character. Failures actually build character. Try this exercise: Think of a time when you failed at something. Remember how you thought you’d recover? Now think of what happened afterward. Did anything positive come out of that experience? What did you learn about yourself and how you responded? When you remember difficult times and how you overcame them, it can help you each time something doesn’t work out the way you planned. It’s called resilience --- or bouncing back from adversity. The more you accept failure is a part of life, the more resilience you will build and the stronger you’ll be. Navigating issues related to inclusion according to race, culture, gender, or social status?
If you are being “othered,” excluded, or are otherwise feeling unsafe in your school, class, or social crowd, it’s not your fault. You have a right to be seen and heard, and it may take time in some places to fit in (or in some cases find another crowd).
In the meantime, it’s really important to find safe spaces, peers, and mentors who can support you. If you’re on campus, look for inclusive clubs and reach out to professors or counselors who share aspects of your identity. Try social support groups, book clubs, or volunteering with an organization whose mission, values, and cultural identities align with yours. Having support can help you make decisions about how to manage the environment, take a stand, or make a change. SLEEP
Pulling an all-nighter and infusing yourself with a caffeine IV for the rest of the day is billed as a student’s rite of passage in America. Trust us, it’s no badge of honor to deprive your brain of the rest it needs. Sleep is essential to optimal functioning. Generally, 7-9 hours is the sweet spot. And the more consistent, the better. Here are a few tips for better sleep:
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ANXIETY
Develop ways to calm your body. Believe it or not, learning to breathe is THE most important skill we humans can learn. It may sound strange because we breathe automatically, but this is about learning HOW to breathe. When we worry, our breathing is shallow and fast. The chest moves quickly, and we might feel dizzy or panicky. The key is to SLOW DOWN. And breathe from the BELLY. When you breathe from the belly, your diaphragm engages and lowers your heart rate, which is your parasympathetic nervous system telling the body everything is good. No need to be worried or scared. Here’s how it works:
Diaphragmatic Breathing Get comfortable in your chair and place one hand on your chest and one on your belly. Just notice, with your feet flat on the floor, all the sensations that arise in your body. No need to judge or push against these sensations; just notice them. Now close your eyes or fix them on a spot on the wall 45 degrees in front of you. Let your lids droop a little. Relax your jaw. Now imagine the roots of a tree are pulling your feet toward the ground and the branches are pulling you up from your head, lengthening your spine and opening your breathing passages. Start by taking 3 deep breaths in with your nose and blowing them slowly out your mouth so you can hear the air rushing. Start breathing normally and take note of your muscles relaxing. They may feel heavier. Keep breathing. Settle into an easy rhythm. Notice air coming through your nostrils and past your chest, which is nice and still, and guide the air into your belly. Notice how your belly rises just like a balloon, and then when you breathe out the balloon deflates. Pause a little at the end, and then breathe in again… the belly inflates … and deflates. Slow your breath naturally. When you breathe out, think of a word such as, “calm” or “relax,” whatever works for you. Try that for 5 breaths and focus on the belly. Notice your body starting to relax into the chair. Take a few final, deep belly breaths, then open your eyes or refocus your gaze. You are ready to restart your day with clarity. Homesickness
You’re in a new space with new people. Your parents, caregivers, siblings and old friends are back home getting together without you. This might bring up many feelings, such as anxiety, sadness, or FOMO. What do you do when you are far from home and not yet AT HOME in your new space? Create a coping plan.
KNowing what to do for a struggling friend or family member
It sometimes can be confusing or overwhelming when someone you care for is having a hard time. You may feel helpless, but there are things you CAN do.
social isolation or motivation (needs copy)
Answer to question 3
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Are you exploring your relationship to...? (needs copy throughout)
Pages with relevant information for potential links or snippets:
Self-development. Adults. Life Transitions. Depression. Stress & Anxiety.
Toolkit page Toolkit coming soon. Crisis Resources. Daily Prompts
Self-development. Adults. Life Transitions. Depression. Stress & Anxiety.
Toolkit page Toolkit coming soon. Crisis Resources. Daily Prompts
If you or important others in your life are struggling with depression, substance use, pervasive anxiety, or anything you feel you can’t shake, it is essential to reach out for help. If this is a mental health emergency, call or dial 988. If you think you might benefit from therapy, contact us through our website here or call (646) 609-6323 and one of our team members will get back to you.
You are not alone.
How did you hear about us?We'd appreciate it if you took a moment to tell us how you found J&L:
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Schedule a FREE phone consultation |
EmergenciesIf this is a mental health emergency, please call the emergency hotline at #988 or go to your nearest emergency room. |
Exercises & Tips (Note: subsequent sections may or may not be needed)
Add specific items from these existing pages:
Toolkit page Toolkit coming soon Crisis Resources Or list others? I can change the design format if we want more room here. |