Coping with COVID-19

From your Washougal School District Counselors and Staff

Dear CCMS students and families,

We are thinking about you as we proceed during this unprecedented situation with the COVID-19 pandemic. Six weeks off of school is a long time. And while it might feel like a bit of freedom in the first few days, that will wear off. Since there could be more changes in the future, as our state is making decisions rapidly to ensure a slowdown of the spread of the virus, we encourage you to focus on self-care and the things that you do have control over. There ARE many things over which you have control.

We want to address the importance of taking care of your mental health during this time of uncertainty. With that in mind, we have included some resources below:

For CCMS Students, If you need to get a hold of your CCMS school counselor Mrs. Cervantes please email her at rebecca.cervantes@washougalsd.org if you are needing

social, emotional, or academic support.

Ms. Butler works with our students regarding drug and alcohol prevention and intervention. She would love to speak with you if you need to talk regarding your own situation or a situation concerning a friend or family member. Ms. Butler also speaks to students who have never used and who are looking for positive, healthy options in their lives. Take a moment, she would love to hear from you.

You can contact Ms. Butler by emailing her at wendy.butler@washougalsd.org.

Her office hours are from 10:00 am – 12:00 pm via email.

If you need either Mrs. Cervantes or Ms. Butler outside of the school hours or it is an immediate crisis please use the teen talk or crisis line contact information below.

• Good information from the Center for Disease Control (CDC) on managing stress and anxiety, during the COVID-19 event: https://www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html

• While it is important to not overdo it on watching or reading the news about the COVID-19 Coronavirus, it is important to understand the facts from reputable sources, like the CDC here and the World Health Organization (WHO). These are the two best sources for accurate scientific information.

• Take the recommended precautions seriously. Life will get back to normal if we ALL wash our hands frequently and practice social distancing, whether we are sick or not. Clark County Public Health Novel Coronavirus

• Article from the American Foundation for Suicide Prevention: Taking Care of Your Mental Health in the Face of Uncertainty

• Teentalk: A “warmline” offering nonjudgmental peer-to-peer support for a variety of topics, including but not limited to: depression, anxiety, LGBTQ+, family and friends, school, STIs and health issues, and sports.
  • 360.397.2428 (CHAT)
  • Teentalk website w/links to resources and social media

• 741741 Crisis Text Line: Text “HOME” to 741741 – FAQs for the Crisis Textline

• Youth Mobile Crisis Unit: 1-800-626-8137 – Available 7 days a week 9:00am-11:00pm
  • Professional mental health services offered directly to youth experiencing a behavioral health crisis. Staff will go to the home to identify, assess, treat and stabilize the situation and reduce imminent risk of danger to the youth and to others. Offered Free of Charge, regardless of insurance or income level.

• The Science of Happiness Podcasts
  • This is a collection of podcasts dealing with a variety of topics including, but not limited to: anxiety, being good to yourself, setting priorities, gratefulness, bridging divides with others, laughing, being grounded, overcoming fear, the act of forgiveness, words that cause happiness, dealing with uncertainty, and many more. On average, they are each about 20 minutes long.

• Download a mindfulness app (to help w/anxiety). You’ll need to use a personal device for these. Here are some free ones for teens, but there are many more that you can search for: Calm, Moodtrack Social Diary, Moods, MindShift, Stop Breathe & Think, HeadSpace. *some apps have a charge for upgrades

• Don’t let BOREDOM take you down! Just because school is not in session, doesn’t mean you can’t keep your brain sharp. Find educational things to explore online, read a good book, go outside and walk, run, shoot hoops, or go for a hike if you can get to a trailhead. Follow a suggested schedule from Khan Academy. Either way, keeping your brain active is good for your mental health!
  • Khan Academy Schedules for School Closures
  • Google Arts & Culture Virtual Museum tours
  • Discovery Education Virtual Field Trips
  • TED Ed video playlist (Never watched a TED Talk or Video before? Check it out!)

• Put some structure in your day. Don’t stay up all night and sleep all day. Try and eat well, get some exercise every day, and don’t be on social media all day. Do positive things to help you cope with difficult feelings or pass the day. Be helpful around the house. Write in a journal, catch up on missing assignments, take a hot bath, walk, draw, color, sing, dance, jump, build something! Help others – this is a GREAT way to feel better! Remember that we CARE ABOUT YOU. We ARE thinking about you. Our school and district is working hard to make sure that you will be academically prepared to end this school year in the best way possible. You are important and you matter.

We care about you and look forward to seeing you back in the halls at CCMS!