weekly e-newsletter stay connected @...
TRANSCRIPT
Dear Parents and Guardians,
Week 11 ends with a fun and successful semi-formal on Thursday and a PD Day
on Friday. We are now at the start of the Winter sports season. It was National
Addictions Awareness Week and we had a number of presenters this week.
Mid-semester report cards come out on the 20th.
We would like to wish the American members of the Bear Creek community a
very happy Thanksgiving on Thursday the 23rd.
For all Bear Creek community members of the Baha’i faith, we wish you many
blessings as you celebrate the unity of your Faith on the Day of the Covenant, on November 25th.
For all Bear Creek community members of the Sikh faith, we join you in honouring the Martyrdom of Guru Teg
Bahadur, one of the first martyrs supporting human rights, on November 24th.
I am always open to suggestions and comments, so please contact me at [email protected] if you have
something on your mind.
E-newsletters are available on the Bear Creek website: http://bss.scdsb.on.ca/
Please follow me on Twitter: @VPWilkinson
Please follow me on Instagram: spfx8691
If you see a topic you want to learn more about, you go to the item and press the “Ctrl” button while you click
your cursor and you will be “magically” transported to the topic you chose. To “magically” transport back to
the table of contents, go to the “Back to the Table of Contents” words at the end of each article, and press the
“Ctrl” button while you click your cursor and you will be “magically” transported back to the table of contents.
Table of Contents
Grad Photos ....................................................................................................................................................... 2
BCSS Lunchtime Live/Jam Sessions ............................................................................................................... 2
SCDSB Implements Land Acknowledgement Policy ..................................................................................... 3
Chess Club ......................................................................................................................................................... 3
Sponsor for Kempenfelt Cup Sought ............................................................................................................... 3
National Addictions Awareness Week............................................................................................................. 3
Parents, Guardians Invited to Learn About Special Education in the SCDSB at Upcoming Information
Sessions – starting Monday, November 20th ................................................................................................... 4
Weekly E-Newsletter
Stay Connected @ BCSS Friday, November 17, 2017
Schulich Leader Scholarship Program ........................................................................................................... 5
Gene Researcher for a Week............................................................................................................................ 5
Inclement Weather Days & Road Conditions ................................................................................................ 7
Sanofi Biogenius Canada – Biotechnology Competition ................................................................................ 7
Concert Choir .................................................................................................................................................... 8
Kodiak Safe Space ............................................................................................................................................. 8
Pottery Club ...................................................................................................................................................... 8
Robotics .............................................................................................................................................................. 8
BOB .................................................................................................................................................................... 8
A & E Canadian Classroom - 2017 Lives That Make a Difference Essay Contest – For Students and
Teachers ............................................................................................................................................................. 8
Green Team ....................................................................................................................................................... 9
Conversational German Sessions ..................................................................................................................... 9
Volunteer Opportunities ................................................................................................................................... 9
Sports News ..................................................................................................................................................... 10
Important Dates............................................................................................................................................... 10
Positively Speaking ......................................................................................................................................... 11
Teens With Anxiety. A Few Things You Need to Know .......................................................................... 11
Parent’s Corner ............................................................................................................................................... 18
Almost Half of Ontario Youth Miss School Because of Anxiety, Study Suggests ................................. 18
Parent Pointer Calendar for the following week ......................................................................................... 19
P.S. (Positive Statement): ............................................................................................................................... 20
What’s Happening at BCSS?
Grad Photos
Grad photos will take place during the week of December 5th. Your grad can book their appointment time by
going to bookmygrad.ca and enter Bear Creek’s code: BCK . Go to edgeimaging.ca or call (888) 416-3343 for
more information. .Back to Table of Contents
BCSS Lunchtime Live/Jam Sessions
Jam Sessions is a “safe space” mental health initiative that allows staff and students to learn and play guitar
and/or ukulele, for FREE.
Jam Sessions is now in need of any gently used acoustic guitars and currently looking for a Cajun (slap) drum
or djembe drums.
BCSS Lunchtime Live provides a venue to showcase their talents - some of which performing for the first time
(students with high anxiety too!). BCSS Lunchtime Live mainly features music but will have other themed
events like poetry, dance, and improv as well.
Eventually we're looking to have our own sound system for Lunchtime Live as we increase our performances
from 2 times per month to every available Friday lunch: microphones and speakers/amps. (Tech crew is busy as
is and we can't always rely on booking out their equipment.)
Any community support, donation, connection that will help with equipment or costs would be appreciated.
Back to Table of Contents
SCDSB Implements Land Acknowledgement Policy
At schools in the Simcoe County District School Board, the day will now begin with the following
acknowledgement:
“Simcoe County District School Board acknowledges that we are situated on the traditional land of the
Anishnaabeg people. We acknowledge the enduring presence of First Nation, Métis and Inuit people on
this land and are committed to moving forward in the spirit of reconciliation and respect.”
The SCDSB worked with Indigenous partners, local elders and the First Nations Education Advisory
Committee to develop this land/territory acknowledgement as an act of reconciliation. The acknowledgement is
based on the First Nations’ tradition of acknowledging the land of others when they were guests in that
territory. The statement will be used daily in schools as well as at SCDSB meetings and significant events.
This has been implemented already as we have the above announcement read before we play “O Canada”
Source: “SCDSB Implements Land Acknowledgement Policy”, By Lisa Morgan, 07.11.2017,
http://1075koolfm.com/scdsb-implements-land-acknowledgement-policy1/
Back to Table of Contents
Chess Club
Chess Club will be starting on Friday December 1st, in the Career Centre, from 2:30 until 4-ish. All are
welcome. No experience necessary. Back to Table of Contents
Sponsor for Kempenfelt Cup Sought
On Wednesday December 13th, Bear Creek's hockey teams will be competing in the 4th annual Kempenfelt Cup
in support of the Barrie and District Christmas Cheer. We are looking for sponsors for this event. For a
minimum $500 donation, you will have your company logo displayed on every t shirt that is provided to the
event. Eastview, Bear Creek, Innisdale, Nantyr and North all participate in this event held at the Barrie Molson
Centre. Over 2,500 students will be wearing the t shirts! The sponsor donations will be made directly to the
Barrie and District Christmas Cheer and you will receive a receipt from Christmas Cheer for your support.
If this sponsor opportunity interests you, please email Doug Wilkey at [email protected] as soon as
possible. Back to Table of Contents
National Addictions Awareness Week
This past week was National Addictions Awareness week. A
number of activities took place around the school to start the
conversation around addiction and recovery. There remains a lot
of stigma around substance use and addictions and we're working
to break these barriers down so that access to help and support
can be done earlier and when needed. Morning Announcements
included related topics read by our student wellness team
members. In the forum, over Monday's lunch hour
representatives from 12 step programs were available to
hand out information to staff and students and answer any
questions (Jen from Alcoholics Anonymous, Allyson from
Al-Anon, and James and Duncan from Cocaine
Anonymous).
Our New Path mental health worker connected to Bear
Creek came in to work with a few selected classes to provide
a presentation on addiction and focus on individual
protective factors. Our public health nurse was available to
the
school
on
Tuesday at lunch to provide information and had many
conversations with those who approached with whatever
topic they brought. And on Thursday afternoon select
classes, groups/teams, and students were invited to the
library to hear three guest speakers talk about their
personal experiences with addiction and recovery. These
stories were heavy to hear, but hopeful. They were painful,
but profoundly inspiring and powerful. They wrapped up
the week leaving us with the truth of where addiction can
lead and the hope that recovery is possible. Back to Table of Contents
Parents, Guardians Invited to Learn About Special Education in the SCDSB at
Upcoming Information Sessions – starting Monday, November 20th
The Simcoe County District School Board (SCDSB) will host a series of six information sessions for parents
and guardians to learn about special education in the SCDSB, and how to support students with special
education needs.
The following sessions will be offered:
November 20, 2017
Individual Education Plan (IEP) Information for Families
December 18, 2017
Identification, Placement and Review Committee (IPRC) Information for Families
January 22, 2018
Assessments in Special Education: Psych Ed and Other Assessments
February 19, 2018
Transition Planning Grade 8 to 9
March 19, 2018
Accessing Supports in the Community
April 16, 2018
Understanding Alternative/Non-Academic IEP Goals
“Parents play a critical role in supporting students’ success, especially for those with special education needs,”
says Chris Samis, Superintendent of Program/Special Education. “Being the parent of a child with special
education needs can be complicated and confusing. Finding ways as a school system to reduce that confusion
helps make the pathway simpler and straightforward, and ensures chances of success for everyone, especially
the child.”
The information sessions take place from 6 to 7 p.m. at the SCDSB Education Centre, located at 1170 Highway
26 in Midhurst. Back to Table of Contents
Schulich Leader Scholarship Program
Western University is proud to be one of the 20 participating university partners of one of the largest and most
prestigious scholarship programs, the Schulich Leader Scholarship program.
With this partnership, Western is in support of students pursuing their dreams to become the next global
pioneers in science, technology, engineering and mathematics. The scholarships are awarded to students on the
basis of academic excellence and demonstrated ability for creative and innovative thought and a passion for
higher learning.
Each year, Western will select 2 students to receive a Schulich Leader Scholarship:
$100,000 to a student pursuing an Engineering degree
$80,000 to a student pursuing a Science, Technology or Math degree
For more information on the Schulich Leader Scholarships including nomination process please visit:
http://www.schulichleaders.com/ Back to Table of Contents
Gene Researcher for a Week
The Gene Researcher for a Week (GRFAW) program, developed in 2003 by The Canadian Gene Cure
Foundation, was created to support the goal of fostering the growth of genetic clinician-scientists by inspiring
and mentoring high school students in Canada. In the years to come, these emerging scientists may be the ones
who will make ground breaking discoveries, and translate these findings to improved patient treatment and
care. Under the sponsorship and guidance of the Canadian Institutes of Health Research – Institute of Genetics
(CIHR-IG), the GRFAW Program can look forward to the longevity and growth of the program.
CIHR-IG is pleased to announce that applications will be accepted for the 2018 Gene Researcher for a Week
Program November 1, 2017 through December 24, 2017. Funded by the Canadian Institute Health Research
Institute of Genetics, CIHR-IG selects motivated and ambitious students in grades 11 and 12 who have an
innate curiosity for science, human genetics, and human genetics research. This year we anticipate being able to
place 50 plus students in this program.
The program offers high school students:
1. The opportunity for a hands-on learning experience in the field of genetic research. Students gain insight into
the world of genetic diseases by observation and are often provided the opportunity of conducting real, hands-
on scientific experiments (i.e. DNA isolation, PCTR, gel electrophoresis, SDS-PAGE, Western blotting, cell
culture and ELISA assays). Participants may also learn how genes cause human genetic disorders and how top
scientists translate these findings into treatments and cures for genetic diseases.
2. The opportunity to work in one of Canada's top genetic research laboratories. These students are placed in
labs of influential Canadian scientists for one week over Spring Break. This experience gives young students
what many have called "a life changing experience". The GRFAW mentoring program is a great opportunity for
young scientists to learn about human genetics research and connect with some Canada's best researchers.
3. The opportunity develop a network of high potential peers. Student gene researchers are bright, talented and
highly motivated individuals. By participating in the program, they will have an opportunity to meet people in
their host lab and institution. Some labs will host more than one student, providing a further opportunity to
network with other students.
4. The unique opportunity to learn about the many exciting career paths in science and genetics
Through the science teachers in the schools, it is our hope that motivated science students across Canada have
ready access to this one-of-a-kind opportunity.
Please encourage your students that are eligible to apply; Application will be posted on November 1st at
www.grfaw.ca and will CLOSE December 24, 2017.
Selection Criteria
Selected students will be placed with their host scientists during Spring Break. Due to the high number of
students that apply, candidates will be selected based on the following criteria:
Must be a resident of Canada
Must be a high school student in grade 11 or 12
Must be 16 years of age by January 1st of the year of participation (2017)
Must have a high academic standing (overall GPA of 85% or higher)
Must show an interest in pursuing a career/education in human genetics
Must be well rounded in all areas (academic, volunteer and extra-curricular activities)
Must be willing to travel to another city or province to participate (up to 35% of our participants are
placed outside of their home city/town)
Cost to students: There is no cost to participate in the program or to apply. If travel is required, a stipend will be
provided by the CIHR-IG, however it may not cover all travel costs including food and accommodations.
NOTE: Student placements happen during their own school's Spring Break dates. This information is requested
on their application.
Important dates:
Application Deadline 24 December 2017
Teacher recommendation letter due date 12 January 2018
Parental Consent due date 12-January 2018
Review & selection period 8 January–9 February 2018
Anticipated notice of Decision 12–16 February 2018
More information is available on the website www.grfaw.ca or you may contact us at [email protected] or
phone 514-398-3416. Back to Table of Contents
Inclement Weather Days & Road Conditions
The Simcoe County Student Transportation Consortium (SCSTC) provides student transportation services
within Simcoe County for the Simcoe Muskoka Catholic District School Board (SMCDSB) and the Simcoe
County District School Board (SCDSB). The role of the SCSTC includes contracting bus and vehicle operators
on behalf of the SMCDSB and SCDSB.
As winter weather approaches, the SCSTC reminds all students and their families that school vehicles may be
cancelled due to poor weather, road conditions or visibility concerns.
Home‐to‐school transportation for Bear Creek is cancelled when the SCSTC announces:
1) All school vehicles are cancelled in Simcoe County; or
2) Central Weather Zone school vehicles are cancelled in Simcoe County
These announcements are made by the SCSTC through the local media. Cancellation information for Simcoe
County is also available through the SCSTC website at: www.simcoecountyschoolbus.ca or via Twitter
@SCSTC_SchoolBus. When school vehicles are cancelled in the morning, the decision remains in effect for
the entire school day.
If you are on Remind, I will let you know almost immediately when the cancellation message comes
through.
Back to Table of Contents
Sanofi Biogenius Canada – Biotechnology Competition
For over two decades, the Sanofi Biogenius Canada (SBC) program has nurtured young minds and fostered
great talent for the future by challenging high school students to carry out groundbreaking research projects in
the field of biotechnology. Detailed information about the competition can be found at www.biogenius.ca.
This is an opportunity for students to work under the guidance of an expert scientific mentor and gain access to
a real-world laboratory environment. Not only will students learn how to structure, conduct and report on your
experience, but you’ll also learn how to share your discovery with others and communicate high-level scientific
concepts to a wide audience.
Ready to apply? Submit your application now! You DO NOT NEED a mentor to submit your application:
http://biogenius.ca/apply/.
More detailed information and promotional posters can be downloaded from their website: www.biogenius.ca.
for more information about SBC’s key managing partner, Partners In Research, visit www.pirweb.org.
Back to Table of Contents
Concert Choir
It's still not too late. If you like to sing, then Concert Choir is waiting for you. Join us at Wednesday's rehearsal
in the Music Room, from 2:35 to 3:50. See you there! Back to Table of Contents
Kodiak Safe Space
The Kodiak Safe Space Student Wellness Group meets, this week, on Tuesday, in room 215, at lunch. Hope to
see you there!
Back to Table of Contents
Pottery Club
Pottery Club meets on Fridays in room 100. Back to Table of Contents
Robotics
Just a reminder that the Bear Creek Robotics Club will be meeting this week on Wednesday and Thursday after
school in room 166. Back to Table of Contents
BOB
BOB Bunch Of Believers) meets Tuesdays in room 206. See you there and bring your lunch and a friend.
Back to Table of Contents
Cooking Club
Are you interested in learning how to cook? The Bear Creek cooking club will be running every Tuesday,
during lunch hour, in room 198. Where there’s a whisk, there’s a way. It’s a club that really measures up!
Back to Table of Contents
A & E Canadian Classroom - 2017 Lives That Make a Difference Essay
Contest – For Students and Teachers
Welcome to the 2017 Lives That Make a Difference Essay Contest.
If you go to http://www.livesthatmakeadifference.com/index.html , you can learn more about this year’s essay
contest and Official Rules, check out last year’s essay winner, and submit your own essay into the competition!
A Bear Creek Student Could Win $3,000!
Students in grades 5-12 may enter by writing an essay based on someone they think made the biggest impact on
Canadian society in 2017. Prizes are awarded in two grade levels: 5th - 8th grade and 9th - 12th grade. Two
winners will be selected in each level.
GRAND PRIZE FIRST PRIZE
Student: $3,000 Prize Student: $2,000 Prize
Department/Classroom Department/Classroom
of Teacher: $1,000 Cash of Teacher: $1,000 Cash
Contest ends December 31, 2017 Back to Table of Contents
Green Team
It’s that time of year when the temperature is starting to drop, and more of us like a hot drink. The Green Team
would just like to remind everyone that Tim Hortons type cups are unfortunately NOT recyclable and must be
put in the garbage. This is very important because putting garbage in the recycling will contaminate the good
recyclable materials and the whole bag of recycling is wasted in the landfill. However, the plastic lids are
recyclable.
So, when discarding your Tim Hortons and similar cups, please remember to separate the recyclable lid from
the cup and ensure that only the cup ends up in the garbage (or at home in the green bin).
If you want to help more, come help the Green Team at their Mon.10:45 meetings in room 207.
Back to Table of Contents
Conversational German Sessions
These will continue this week. We had 3 German students and Ms. Athanassenas lead our German discussions,
with about 10 Bear Creek students joining in and learning some introductory German. We have at least 3
German exchange students at Bear Creek and they have graciously agreed to run some sessions on
conversational German. No credits are granted but students get to meet other students from Germany and our
exchange students get to work on his/her English and meet Bear Creek students. Please bring your lunch to the
Library on Monday, October 30th. Please join us. Back to Table of Contents
Volunteer Opportunities
VOLUNTEER!
GET INVOLVED!
BE A PART OF YOUR COMMUNITY!
Do you want to volunteer or get a summer job? Not sure where to start? Check out Bear Creek’s volunteer and
student job opportunity board located outside of the Guidance office. It is updated weekly with fantastic
opportunities! Still not sure what to do? Make an appointment with your Guidance Counsellor for some
further suggestions.
Remember, EVERY student must complete a minimum 40 hours
of volunteer work to graduate.
Please submit your “Completion of Community Involvement Activities” sheet (this sheet can be found either
on-line or at the Guidance office) to the Guidance office as soon as it is signed by both you and a parent.
1. Do you like sports? Are you in need of community service hours? Do you want to get a jump on
community service hours? Well the home game crew might be for you! We are in need of capable and
trustworthy students to help with sports scorekeeping for the year. Basketball and volleyball are the main sports
in which we require help. Please sign up on the list outside of the student success office room 110 over the next
week and attend the lunch meeting next Tuesday, September 13th, at 10:45 in room 125.
2. Mr. Wilkinson is looking for students to be part of the Grounds Crew. Please see him in his office
(upstairs admin tower) on Thursday for more information.
3. Mr. Wilkinson is looking for students to be part of the Breakfast Club. Please see him at the Breakfast
Club table any day for more information and to sign up.
4. Kidney Clothes Christmas Elf Campaign
Earn 15 hours stuffing 30 bags of clothes. Please see attached for more information.
Back to Table of Contents
Sports News
To check out scores, schedules, standings, etc, please go to: http://www.scaasports.ca .
Next week’s sporting events look like:
Monday 20th Tuesday 21st Wednesday 22nd Thursday 23rd Friday 24th Boys’ Hockey Boys’ Curling
@ Bradford
Are you a new student to Bear Creek in grade 10, 11, or 12 and are interested in playing sports? Did you
transfer from another high school? Please come to see Mr. Wilkey in Student Success, room 110, to fill out the
necessary forms so you can play sports this year.
Badminton Club will be starting on Tuesday, November 28th from 4:15 to 6. It runs every Tuesday and
Thursday at that time. You need a student card to play. Anyone can come out. There may be a slight cost to
cover equipment. The various badminton teams will be chosen from the club members. See Mr. Wilkinson for
more information.
Back to Table of Contents
Important Dates
Monday, November 20 Report cards out
Monday, November 20 Transgender Day of Remembrance
Thursday, November 23 American Thanksgiving
Saturday, November 25 International Day for the Elimination
of Violence Against Women
Monday, November 27 Full Disclosure Day
Back to Table of Contents
Positively Speaking
Anxiety can be tough for anyone to deal with, but add in the whirlwind of changes that come with adolescence,
and anxiety can feel like an intrusive mind hog that spends way too much time squeezing, surprising and
overwhelming anyone it lands on.
If anxiety is making a menace of itself, the good news is that there are ways to take it back to small enough.
First though, it’s important to understand the telltale signs of anxiety and where they come from. When you
understand this, anxiety will start to lose the power that comes from its mystery and its unpredictability.
I hope that this article provides hope and good news for those suffering from anxiety.
Teens With Anxiety. A Few Things You Need to Know
Anxiety has absolutely nothing to do with strength, character or courage.
People with anxiety will be some of the strongest, most likable, bravest people any of us will know. Anxiety
and courage always exist together. Courage doesn’t mean you never get scared – if you’re not scared, there’s no
need to be brave. What courage means is that you’re pushing right up against your edges. It doesn’t matter
where the edges are. They will be different for everyone. The point is that courage is all about feeling them and
making a push to move through them – and people with anxiety do it all the time.
Sometimes it drops in for absolutely no reason at all.
Anxiety happens because your brain thinks there might be danger, even when there is no danger at all. Brains
are smart, but they can all read things a little bit wrong sometimes.
Anxiety is soooo common. Almost as common as having feet. But not quite.
On average, about 1 in 5 young people have anxiety. Without a doubt, someone you know or care about will
also struggle with anxiety from time to time. Stats don’t lie. They don’t gossip and they don’t start scandals
either, which is why they’re so reliable. They’re good like that.
Everyone experiences anxiety on some level.
Anxiety exists on a spectrum – some people get it a lot and some people get it a lot less, but we all experience
anxiety on some level at some time in our lives – exams, job interviews, performances. Sometimes it can
happen for no reason at all.
Anxiety is a feeling, not a personality.
Anxiety doesn’t define you. It’s a feeling – it will come, but it will always go, and it’s as human as having a
heartbeat.
Your brain that is strong, healthy and doing exactly what brains are meant to do.
Your brain is magnificent. It’s just a little overprotective. It loves you like a favourite thing and it wants to keep
you safe. And alive. Brains love keeping people alive. They adore it actually.
Anxiety can look a little something like this …
Here are some of the common signs of anxiety. If you have some of these, it doesn’t mean that anxiety is a
problem for you. This list is a way to make sense of things that feel as though they’re getting in your way, but if
you experience some of them and you’re travelling along beautifully, then there’s no problem at all. Something
is only a problem if it’s causing you a problem.
Thoughts …
Negative thoughts – what-ifs, thoughts about being judged or embarrassed, small thoughts that grow into big
worries.
Excessive worry about physical symptoms (that a cut might become infected, that a headache might mean brain
cancer).
An anxious brain is a strong brain, and anxious thoughts can be persuasive little beasts that stick to the inside of
your skull like they belong there. Write this down and stick it to your mirror, so you see it every morning when
you’re getting a faceful of your gorgeous head: ‘Thoughts are thoughts. They are NOT predictions. Let them
come. And then let them go.’
Feelings …
Fearful, worried, overwhelmed, out of control.
Dread, as though something bad is going to happen.
Panic that seems to come from nowhere.
Feeling separate to your physical self or your surroundings. (This is called depersonalisation and it can be
driven by anxiety. Manage this one by managing your anxiety. Keep reading for how to do this.)
Physically …
Racing heart.
Tightening in the chest
Butterflies.
Tense muscles.
Shaking hands.
Feeling as though you’re going to vomit.
Dizzy or light-headed.
Feeling as though you want to burst into tears.
Feeling angry.
These are all because of the surge of neurochemicals that happen when the body is in fight or flight mode. They
can feel frightening, but they are all a very normal part of the way your brain and body protect you from
possible danger (more about this later).
Behaviours …
Skin picking (dermatillomania).
Pulling out hair (trichotillomania).
Nail biting.
Avoidance of people or situations, even if they are things that would probably be fun. (This isn’t necessarily
about wanting to avoid the people involved and more about wanting to avoid the anxiety that comes with
certain situations such as parties or get-togethers or anything unfamiliar.)
Feel compelled to perform certain habits or rituals that don’t seem to make sense (e.g. having to stack things in
even numbers, having to touch the door handle a certain number of times before you leave, compulsive hand-
washing, checking locks etc).
People with anxiety tend to find all sorts of ways to make their anxiety feel smaller for a little while. These self-
soothing behaviours will often escalate with the intensity of the anxiety, but will ease once anxiety is under
control. If you can manage your anxiety, this will help to fade these symptoms. (Sit tight – we’ll talk about how
to do that.)
You might have a bit of …
Tummy trouble – (constipation, diarrhoea, irritable bowel).
In the gut are hundreds of millions of neurons. This is affectionately known as ‘the brain in our gut’. These
neurons are really important for mental health because they send information from the belly to the brain. When
the environment in the gut is out of balance (not enough good bacteria, too many bad ones), the messages sent
back to the brain can stir anxiety.
And those zzz’s …
Difficulty sleeping – either trouble falling asleep, or waking up and not being able to go back to sleep.
When you’re still, quiet and trying to relax, negative thoughts or worries will see it as an invitation. They’ll put
on their fancy pants and get the party started in your head. Pushy little sleep-thieving pirates that they are.
Practical, powerful ways to help manage anxiety.
Understand why it feels the way it does.
Understanding why anxiety feels the way it does will be one of your greatest tools in managing it. Think of it
like this. Imagine being in a dark room that is full of ‘stuff’. When you walk around in the dark, you’re going to
bump into things. You’re going to scrape, bruise and maybe drop a few choice words. Turn on the light though,
and those things are still there, but now you can navigate your way around them. No more bumps. No more
scrapes. And no more having to hold your tongue in front of people who can confiscate your phone. Here’s
what you need to know …
Anxiety happens because a part of your brain (the amygdala) thinks there might be it needs to protect you
from.
When this happens, it surges your body with a mix of neurochemicals (including oxygen, hormones and
adrenaline), designed to make you stronger, faster, more alert and more powerful so you can fight for your life
or run for it. This is the fight or flight response. It’s normal and healthy and it’s in everyone. In people with
anxiety, it’s just a little quicker to activate.
The amygdala acts on impulse. It’s a do-er, not a thinker – all action and not a lot of thought. It just wants to
keep you safe, because safe is a lovely thing to be and because that’s been its job since the beginning of
humans. The amygdala can’t always tell the difference between something that might hurt you (like a baseball
coming at your head) and something that won’t (like walking into a party) – and it doesn’t care. All it wants to
do is keep you safe.
When there’s nothing to flee or nothing to fight, there’s nothing to burn the neurochemical fuel that is surging
through you. The fuel builds up and that’s why anxiety feels the way it does. Here’s how that works:
» Your breathing changes from normal, slow breaths to short, shallow breaths. This is because your brain tells
your body to conserve oxygen on breathing, and send as much as possible to the muscles so they can get ready
to run or fight.
For example, you might feel puffed or a bit breathless. You might also feel your cheeks burn red (from the
blood rushing to your face) and your face become warm.
» If you don’t fight or flee, the oxygen builds up in your body and the carbon dioxide drops.
For example, you might feel dizzy or a bit confused.
» Your heart races to get the oxygen around your body.
For example, your heart can feel like it’s beating out of your chest and you might feel sick.
» Fuel gets sent to your arms (for fight) and to your legs (for flight).
For example, your hands, arms and legs might feel tense or shaky.
» Your body starts cooling itself down to stop it from overheating if it has to fight or flee.
For example, you might feel a bit clammy or sweaty.
» Anything happening in your body that isn’t absolutely essential in the moment for your survival will shut
down to conserve energy. Your digestive system is one of these. It shuts down until the ‘danger’ is dealt with,
so the fuel it was using to digest your food can be used by your body for fight or flight.
For example, you might feel butterflies in your belly. You might also feel sick, as though you’re about to vomit,
and your mouth might feel dry.
» The amygdala also controls your emotions so when it’s in fight or flight, it’s switched on to high volume.
This means your emotions can be too.
For example, you might burst into tears or get angry.
Everything you feel when you have anxiety is to do with your body getting ready to fight or flee, when there is
actually no need for either. It’s okay – there are things you can do about this. Let’s talk about that …
Dealing with Anxiety – The How-To
Here are some ways to manage anxiety by strengthening the structure and function of your brain in ways that
protect it against anxiety. Remember though, the brain is like any other muscle in your body – it will get
stronger with practice. I wish I could tell you that it would get stronger with pizza and tacos but that would be a
dirty big lie and very unhelpful. Delicious maybe, but unhelpful. What isn’t a lie is that the following
strategies have been proven by tons of very high-brow research to be very powerful in helping to reduce
anxiety.
Mindfulness. But first to show you why.
A mountain of studies have shown that mindfulness can be a little bit magic in strengthening the brain against
anxiety. In a massive analysis of a number of different mindfulness/anxiety studies, mindfulness was found to
be ‘associated with robust and substantial reductions in symptoms of anxiety.’
Mindfulness changes the brain the way exercise changes our body – but without the sweating and panting. Two
of the ways mindfulness changes the brain are:
- by strengthening the connections between the amygdala (the key player in anxiety) and the prefrontal cortex
(the part of the brain that can calm big emotions (and anxiety counts as a big emotion). The stronger the
connections, the more the pre-frontal cortex is able to weigh in during anxiety and calm things down.
- by teaching the brain to stay in the present. Anxiety is driven by a brain that has been cast into the future.
Thoughts start out as ‘what ifs’ and turn into persuasive little beasts that won’t let go. Mindfulness helps to
keep control over your brain so you can stop it from worrying about things it doesn’t need to.
Okay then. What else can mindfulness do?
Plenty. Mindfulness can improve concentration, academic performance, the ability to focus, and it can help
with stress and depression. It also increases gray matter, which is the part of the brain that contains the neurons.
Neurons are brain cells, so we want plenty of them and plenty of gray matter for them to hang out in.
So mindfulness hey? What is it exactly?
Mindfulness is about staying in the present and ‘watching’ your thoughts and feelings without hanging on to
them for too long. It’s this ‘hanging on too long’ that gives them the juice they need to become something
bigger. Minds quite like to wander, especially anxious ones, so staying in the moment can take some practice.
Here’s the how:
Get comfy and close your eyes.
Notice your breathing. How does the air feel as you draw it inside you? Notice the sensation of the air, or your
belly rising and falling. Notice your heart beating. If your mind starts to wander, come back to this.
Now, what can you hear? What can you feel outside of you and inside your body? If your mind starts to wander,
focus on your breathing again.
Is there an app for that?
There are some brilliant apps that can guide you through mindfulness. Here are three (with links) for you to
have a look at:
Smiling mind – a free app has tailored programs for different ages.
Stop, Breathe, Think – start by choosing words to describe how you’re feeling right now, and the app will
suggest the best meditations based on where you’re at.
Insight Meditation Timer – another free app with guided meditations from over 700 teachers. It also has a very
excellent feature that shows a map of how many other people are meditating in the world (using the app) at the
same time as you. How to make the world feel a little bit smaller and a little more connected. Nice.
Exercise.
The effects of exercise on mental health are proven and powerful. The research on the positive effects of
exercise on anxiety could probably cover a small planet, or, you know, a very big building. The point is that
there’s tons of it.
Here’s how it works. Some neurons (brain cells) are born with the personality of puppies – very excitable and
quick to fire up. We need these. They help us to think quickly, act quickly and remember. In the right amount
and at the right time, these neurons are cell-sized bits of brain magic. Sometimes though, they can get a bit
carried away with themselves. When too many of these excitable neurons get too active, anxiety can happen.
To stop these neurons getting over-excited and causing trouble, the brain has a neurochemical, GABA (gamma-
aminobutyric acid is the name it likes to go by at scientific get-togethers and when it wants to make an
impression). Neurochemicals are the suave little messengers in the brain that carry important info from one cell
to another. GABA is the brain’s calm down chemical – kind of like a sweet lullaby for the parts of the brain that
are in very serious lullaby need. When the levels of GABA in the brain are low, there’s nothing to calm the
excitable neurons. Exercise is a really effective way to get the GABA in the brain to the right levels.
Once these neurochemicals are back to healthy levels, the symptoms of anxiety tend to disappear into the
sunset, or into a box with a very tight fitting lid – we don’t know for certain but wherever they go, it’s
somewhere far away from you which is the important thing.
Any activity that gets your heart going counts as exercise. This will be different for everyone. It doesn’t have to
mean pounding the pavement with your running feet on to the point of that you’re gasping for sweet life and
demanding an oxygen tank. Not that there’s anything wrong with this, but it’s just that there aren’t always
oxygen tanks handy when you need them. A brisk 20-minute walk or 8-10 minutes of going up and down the
stairs a couple of times a day will also do it. Whatever works for you. Try for something you can do at least five
times a week.
If vigorous exercise and you are still in the getting to know you (or trying to like you) phase of your
relationship, non-aerobic exercise like yoga can also ease anxiety.
Breathe. But practice, practice, practice. And then practice a little bit more.
Anxiety can feel like such a gangster at times, it can be hard to believe that something as simple and as normal
as breathing can out-muscle it – but it can. Here’s why. Strong, deep breathing initiates the relaxation response.
The relaxation response was discovered by a Harvard cardiologist to be an automatic response that can
neutralise the surge of neurochemicals that cause the awful physical feelings of anxiety. Because it’s an
automatic response, you don’t need to believe it works, it just will – but you do have to initiate it.
Breathing is the switch that will activate the relaxation response and start to put the symptoms of anxiety back
to small enough. Once you start slow deep breathing, your body will take over and do the rest. Breathe in
through your nose for 3, hold for 1 and then out through your mouth for 3. (If you’re the type who quite fancies
a visual, imagine holding a cup of hot cocoa and smelling the warm, heady aroma for three, hold your breath for
one, then blow it cool for one.) Make sure the breathing is going right into your belly, not just into your chest.
In the thick of anxiety, the brain is too busy with other things to remember to do strong deep breathing. To
make strong deep breathing easier for your brain to access, practice it a couple of times a day when you’re
calm.
Food. You’ve gotta look after your belly.
We used to think that anxiety or depression caused tummy trouble, but increasingly researchers are thinking
that it actually works the other way – an unhappy belly can make an unhappy brain. The good news about this is
that it doesn’t take too much effort to put it right, but eating well is super-important.
We know there are trillions of microbes that live in the intestinal tract. These send signals to the brain that can
change mood and behaviour. If you eat too much processed food or too much sugar (or not enough good food)
it can knock out the balance of good bacteria in your gut. This can upset the balance of everything and heavily
influence your mood by sending funky messages back to your brain. Eating unprocessed, healthy food, and food
that contains good bacteria (such as miso or yoghurt) can help to balance things out inside your gut and put
things back on track.
There’s absolutely nothing wrong with eating something unhealthily delicious now and then, but make sure that
you’re not overdoing it. The healthier your gut, the healthier your mental health. Gut bacteria are the rock stars
of the mental health world. It’s really important to keep yours happy, because, you know – cranky rock stars can
be painful and annoying and cause more than a decent amount of trouble.
And finally …
Make sure you love yourself a little louder. At adolescence, you’re at a point in your life where the world is
opening up to you. It’s a world that needs your wisdom, your courage and your interesting and very wonderful
take on things. Anxiety can have a way of shifting the focus too often to the negative, but the things about
ourselves that we would like to change often have very wonderful strengths built into them. Of course you
would always rather not have anxiety, but there are so many strengths in you. Spend plenty of time noticing
them.
Anxiety is something that happens, not something you are. What you are is smart, with truckloads of emotional
intelligence, and a very wonderful and unique way of looking at things, as well as being the person people can
count on, the one who thinks of things that other people haven’t, creative (even if you aren’t doing anything
creative, it’s in you), sensitive, strong, and brave. You would be most people’s favourite type of humans.
Source: “Teens With Anxiety. A Few Things You Need to Know“, by Karen Young, 2017, http://www.heysigmund.com/anxiety-in-teens/
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Parent’s Corner
This week was National Addictions Awareness Week. I don’t know the exact numbers but the number of
students I have dealt/worked with over the last few years, who struggle with anxiety (which can lead to
depression and other mental illnesses) who do not see a doctor but choose to self-medicate is sad, not to
mention dangerous. The abuse of prescription drugs by students has increased as well.
I think the more we open up discussions about mental health and addictions, the better we will be able to treat
mental illnesses and addictions.
I hope you find the below article enlightening.
Almost Half of Ontario Youth Miss School Because of Anxiety, Study Suggests
At five years old, Shannon Nagy told her mother she wanted to die. In Grade 6, she missed almost the entire
school year because more often than not, she couldn’t get out of bed.
Nagy, now 20, was diagnosed with anxiety, depression, attention deficit hyperactivity disorder and borderline
personality disorder and was never able to finish high school. She spent most of her childhood immersed in a
mental health care system that she said “did more harm than good.”
Her struggle to get help and the impact that struggle had on her education is a trend captured in a new survey
commissioned by Children’s Mental Health Ontario, released Tuesday.
It found of the 18- to 34-year-olds surveyed across the province:
- 46 per cent had missed school due to issues related to anxiety.
- 40 per cent had sought mental health help.
- Of those, 50 per cent found the experience of getting help challenging, and
- 42 per cent did not get the help they needed or are still waiting.
Parents are also impacted when their child has to wait as long as 18 months for mental health care, said
Kimberly Moran, CEO of CMHO, the association that represents Ontario’s publicly funded Mental Health
Centres and advocates for government policies and programs.
“Parents miss work and certainly myself as a parent, I have to take time to look after my daughter,” Moran said.
The Ministry of Health and Long-Term Care and Ministry of Children and Youth Services did not respond to
requests from the Star for comment, with Monday being a holiday.
The study, conducted by research firm Ipsos, surveyed 806 people in October and suggests that a quarter of
parents have had to miss work to care for their child due to issues related to anxiety.
When her 11-year-old daughter tried to die by suicide while on a year-long wait list for mental health care,
Moran took a four-month leave of absence and then worked part-time. Six years later, she still takes about 10
per cent of the year off to help her daughter.
Half of the parents surveyed found getting their child mental health help was challenging because wait times
are long, they don’t know where to go, or service providers don’t offer what their child needs, don’t exist in
their community, are too far away or aren’t available at convenient times.
Anxiety is one of the “big front-runners” when it comes to mental illness in youth, said Lydia Sai-Chew, CEO
of Skylark Children, Youth and Families, which offers free counselling and mental health services in Toronto.
Wait times at Skylark for in-patient programs can be up to six months.
“The difficulty with wait times is that the youth gets more stressed, but so does the family,” Sai-Chew said.
“Anxieties build up. They don’t have the strategies and it just gets worse.”
For 13 years, Michele Sparling of Oakville has juggled owning a business and taking care of her son who was
diagnosed with anxiety and depression when he was 10 years old.
“If your child is home from school, you’re not leaving them alone,” Sparling said. “You’re worried when you
have to step out for a moment. When a fire truck goes through your neighbourhood, you think ‘not my kid, not
my kid.’”
“That worry is constant.”
She said her family struggled to get her son the help he needed. In between driving him to and from
appointments in Toronto, she got used to telling clients she might have to end a meeting at a moment’s notice if
a crisis occurred. She watched as her son had to miss school, and continues to care for him now as he struggles
with mental illness in university.
“This is not just about this one person, it’s about the bigger picture, the lost potential,” Sparling said. “I think
we’re doing young people such a disservice.”
CMHO is asking the province to invest $125 million in community-based mental health centres, staffing and
services for children and youth.
Source: “Almost Half of Ontario Youth Miss School Because of Anxiety, Study Suggests”, by Samantha Beattie, November 14, 2017,
https://www.thestar.com/news/gta/2017/11/14/almost-half-of-ontario-youth-miss-school-because-of-anxiety-study-suggests.html
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Parent Pointer Calendar for the following week
(Nov. 20 – Nov. 24)
Monday 20th Tuesday 21st Wednesday 22nd Thursday 23rd Friday 24th
Is your teen asking
for leeway? Remind
him/her it means “a
permitted margin of
freedom,” not “no
rules.”
Help your teen
create a monthly
budget. Be sure
he/she plans for
unexpected
expenses.
Compliment your
teen on something
about his/her
appearance today.
Make a list of all
the things that make
your family
members thankful.
Learn the symptoms
of eating disorders.
Does your teen have
healthy eating
habits?
Back to Table of Contents
Have a great and restful weekend!
Go Argos! Go Leafs!
Be well!
Terry Wilkinson
Vice Principal
Bear Creek Secondary School
P.S. (Positive Statement):
“November comes
And November goes,
With the last red berries
And the first white snows.
With night coming early,
And dawn coming late,
And ice in the bucket
And frost by the gate.
The fires burn
And the kettles sing,
And earth sinks to rest
Until next spring.”
- Clyde Watson Back to Table of Contents
P.P.S.: If you like what you have read so far, please tell another parent/guardian, get them to e-mail me,
and I’ll add them to the e-mail list.
I don’t know about you but I find November a fairly dreary month.
So, I thought I would include a couple photos that caught my attention and lightened my mood a bit.
Please see below.
