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December 4, 2022
Hello Middle School Families,
Our first semester has been bustling with activity, growth and exploration. Winter break is on the horizon, and we are now in the season of exams and final semester projects. The sixth-graders are wrapping up their first semester with the Naval Project, which embodies teamwork and cooperation. There is a buzz of excitement in the seventh grade as those students prepare for their first round of exams. The eighth-graders are building on the skills they honed last year as they approach these next two weeks before winter break.
We want all Vikings to do their absolute best on these semester one projects and exams. We also want to make sure we are supporting and encouraging mental health and wellbeing for everyone in Middle School. Building strategies to manage stress is a lifelong skill our students can continue to use on their educational journeys. In addition to some excellent additional resources concerning adolescents and stress, here are some ideas for students and families to manage these next two weeks.
Break It Down
Approaching a major project, task or exam can be a daunting task. Middle-schoolers may be resistant to taking some extra time to create a study plan, but this could be a healthy and productive way to approach their studying during this exam season. This can also serve as a tool to manage stress or anxiety around exams. Make a copy of this editable exam preparation planner or encourage your children to create their own.
Take Frequent Breaks
Timed study blocks with breaks can be very effective to retain information. Breaks should involve movement, a change of scenery and an enjoyable activity. Some ideas are taking a walk outside, playing with a pet, shooting hoops or pucks in the driveway, playing or singing a favorite piece of music, dancing, drawing or talking to a friend. These frequent breaks allow the brain a chance to reset and prepare to absorb new information.
Use Character Strengths
All middle-schoolers know their top five signature strengths after taking the VIA Character Strength Inventory this fall. Encourage them to use those strengths in their preparations for exams. Students can use their strengths in how, when and where they study. They can also incorporate them in their frequent breaks to support their overall wellbeing these next few weeks. Click on this article by Dr. Ryan Niemic entitled “Tips for Using Character Strength in a New Way” for ideas for your children.
Keep the Big Picture in Mind
Middle-schoolers have been working diligently all semester and have been participating in a variety of assessments such as projects, performances, presentations, quizzes and class discussions. Exams are simply part of the big picture of student learning for your children. Reminding students that exams are simply a piece of their assessments in a class can help keep test anxiety to a minimum. The goal is for students to approach exams with calm and confident mindsets.
Have a Plan for Relaxation
It’s always a great idea to have a plan before things get stressful. The students will be practicing some of these techniques in assembly and advisory leading up to exams. Feel free to reinforce them at home or try them yourselves this busy season.
Five-Finger Breathing: one inhale and exhale while touching each of your five fingers.
5-4-3-2-1 Technique: this simple exercise helps with grounding by using the five senses. Name five things you can see, four things you can hear, three things you can touch, two things you can smell and one thing you can taste.
Square Breathing: inhale for four counts, hold for four, exhale for four, hold for four and then repeat.
Relaxation Apps to Use as Tools
- Breath2Relax: contains videos demonstrating relaxation breathing to reduce stress
- Calm: uses tools to reduce anxiety and promote quality sleep
- Happify: games and activities to reduce stress (also encourages positive self-talk)
Additional Resources as You Help Support your Children at Home
Support from home is vital to our students, and it is an honor to partner with all of our Academy families. Encouraging a good night’s rest each night and a healthy breakfast can set students up for a successful day. Sharing positive messages – verbally or written – with your children can help them approach these next two weeks with positive mindsets. You can also help by ensuring your children are prepared for each day by arriving to school early and encouraging overall organization, especially as this semester comes to an end. Please don’t hesitate to reach out for additional support.
Wishing you and your family a healthy and balanced exam season and a peaceful Winter Break!
Sincerely,
Amy Brooks
Middle School Counselor
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