Notes from the Counsellor’s Office:

The year is at the half way point and as a staff we are all reflecting on ways that we can help support students. The insights given to all staff from the confidential online student survey are useful with this reflection. This year, this survey has questions that measure levels of stress, anxiety and depression in the student population. These surveys indicate that there are a number of students who have anxiety and depression, as well as difficulty dealing with stress. These are topics that I help students deal with on a daily basis. Together, we work to develop coping strategies to deal with these things more effectively. Over the next 3 newsletters, I will discuss each of these topics and provide some strategies for everyone to help begin coping more effectively.

The Canadian Mental Health Association, http://www.cmha.ca/english/coping_with_stress/. Feb., 4, 2007.

Physical Solutions: Any or all of these methods will help you to relax and cope with stress better.

Deep breathing exercises: Inhale through your nose and exhale through your mouth. Breath from your belly, rather then from your chest. Lay down so that you can really push your belly out while you breath. Breath in for at least 3 seconds, exhale for 5.

Progressive relaxation: Sit or lie down in a quiet room. Make tight fists and hold for 5 seconds. Then relax your hands. Repeat 3 times. Repeat this exercise with all your muscle groups: feet, calves, upper leg, abdomen, arms, shoulders, back, hips and facial muscles.

Stretching: Is a great way to relax your entire body. One mistake that we often make, however, is only stretching the part of the body that feels stiff. It is important to remember that our entire body is connected. In order to relax effectively, we must stretch all of it. For example, if you have a stiff neck, it is very important to stretch your lower body (legs and hips). Often this only takes 10 - 15 minutes, but can really make a big difference in how you feel.

Walking is great to relieve stress.

Sleep: Get a good 8 hours of sleep each night. If you have difficulty sleeping, resist the urge to sleep or nap during the day, avoid caffeinne and try deep breathing exercises to help you relax when you are in bed.

Meditation: This is a process that needs to become a habit for you. There is no point in starting meditation unless you plan to do it everyday. If you are interested in this, you can research it in the library or a counsellor can help you with it.

Social, Diversional and Spiritual skills: Social skills involve relationships. People and pets are an important source of comfort: spend more time with them. Diversional skills are distractions. These don't require dealing with the problem directly; but are a way of taking your mind off what's happening. Spiritual skills involve getting in touch with yourself to find meaning in your life. Tending to your spiritual life is an important way of dealing with stress, particularly if you experience a sense of loss in direction or meaning. Spirituality is not limited to religion. Take some time to connect with yourself and with nature.

If you are not familiar with these or would like some assistance in trying some of these strategies for dealing with stress, the school counsellor or a mental health counsellor can help with these.

A. Brigitta van Vliet Memorial Scholarship Approximate 2007 Scholarship Value: $410.00
Selection Criteria: Graduating Student of any WSB high school. Must be intending to persue post-graduate studies focusing on writing and/or journalism. Winner to be selected by WSB awards committee. * For other details, please see Mrs. Black. Deadline: must be postmarked no later than April 30

B. EPPY (Educating Parenting and/or Pregnant Youth)Program Award Scholarship Prize Value: $250
Selection Criteria: Graduating Student of any WSB high school. Must have been a participant in the EPPY program. Must intend to pursue post-secondary education at an accredited college or university the following year. Selection will be based primarily on financial need. * For other application details, please see Mrs. Black. Deadline: must be postmarked no later than April 30

St. F X Applicants: Please note Students who attend St. F. X. can sign up for a program called eXcel. This program is a non - credit course that helps support you in your first year at University at X. It will help you prepare papers in a more organized way and help you to get into the mind set of always thinking about topics in an analytical way. If you want to be involved in this program while studying at X, you can contact them by phone: Dr. Riley # 902-867-5221 or by email: writing@stfx.ca

International Student Exchange Program: Preliminary application forms and information are available in the counselling office. Check out the website: www.world-heritage.org

Canadian Forces Job Fair and Aptitude Testing: Feb. 8, 2007, 11 am - 8 pm at the Lakeview Resort, Summerside PEI. Question answer sessions will be conducted. As well, you may complete the aptitude testing with an immediate review to see what type of careers you will qualify for without committment (you do need to a an ID and Certain Minimum restriction must be met).

RCMP Recruitment Session: February 13th 2007 at 6:00 pm
At the Charlottetown Rood Royalty Inn: Intersection of Trans Canada Highway and Route 2 West. There will be more sessions to come in February in Summerside and Wellington, and for the month of March in Montague and Souris.

Memorial University Representative will be visiting KISH Feb. 14^th, 10 -11:00. Any grade 11 or 12 students interested in Memorial University are asked to sign up in the office for this presentation.

Canadian Forces Recruiters will visit KISH, Monday Feb. 19^th, 11:15 - 12:00. Please stop by and ask questions if you are thinking about a career in the Canadian Forces.

Booming Trade Expo: Wed. Feb. 28. 2007, 1 - 6 pm: at the Waterfront Shopping Centre, Summerside PEI: Will help youth to understand the work that is available in the trades. Information will be available on: Colleges and schools that train you in these areas as well as on the job training and apprenticeship programs. For more information, please contact: Tina Arsenault, event coordinator, (902)-439-1032

UPEI recruiters visit: Friday, March 1: Recruiters will speak with any students planning to attend UPEI in the fall of this year.

Memorial University’s Marine Institute visit KISH: Monday March 5^th, 1:15 - 2:30. Interested grade 11 & 12 students should sign up in the office.

NSAC University Day on Monday March 5^th A day long Introduction and orientation to NSAC. For more information, please go to: www.nsac.ca Register online at: www.nsac/universityday

Internet Safety For Youth: At Three Oaks Senior High School Lecture Theatre,

ACTIVE PARENTING COURSE for parents of 2-12 year olds Do you have conflicts at your house over chores, bedtime, food, homework, TV, computer, etc, etc....? Learn how to listen so that your children feel understood and talk so that they understand. Learn strategies to resolve conflicts so that everyone wins. Course is offered Thursdays, 7 - 9 pm, Feb 15 - March 22. Program Cost: $60/person, $75/couple. For more information, contact 894-3515 or through email: education@catholicfamilyservice.ca. Classes held at 129 Pownal St., Charlottetown, PE

Monday Feb. 5^th, Grade 9 Students are involved with a presentation called Signals of Suicide. This is a an educational presentation aimed at raising the awareness of students about the signs of depression and at risk behavior. As well, information is provided on how to seek help if it is required.

Monday Feb. 19^th: The Positive Choices Program For Grade 10 students will continue. This month, Cyber Safety will be the focus of discussion. Don Crozier with the RCMP will share his insights into internet safety.