Cougars Pause for Mental Health
October 2026
As a district we are more than a collection of schools — we are a community that cares. We believe that mental wellness is an important part of learning, growing, and thriving, and we are committed to creating a community where every student, family and staff member feels supported, valued, and reminded that you are not alone. As we begin another school year together, we look forward to continuing to build a culture where talking about mental health is welcomed, and asking for help is encouraged, and caring for one another is something we all share.
Celebrated on Oct. 10, World Mental Health Day is a day where the world pauses, listens, and remembers that behind every diagnosis, every struggle, and every smile is a person who deserves to be seen, heard, and supported.
Live every day like it's World Mental Health Day. Listen a little more. Check in a little more. Give yourself and others a little more grace. Because mental health matters every day, not just Oct. 10.
Give it a try ... Journaling can be a simple way to care for your mental health. You might be surprised what your mind has to say when you give it a safe place to speak.
Journal prompts:
- What do I need more of this month?
- What does "rest" mean to me?
Maximize your sun. Give your brain a break and get a dose of natural daylight. Natural sun exposure provides Vitamin D and serotonin. A little sunshine, a little fresh air, and a little less screen time can be a great reset for your mental health.
Prioritize sleep. Sleep isn't a luxury — it's part of mental wellness. Consistent, restorative sleep supports mood, attention, learning, emotional regulation, and overall well-bring.
Stillness. In a world that constantly asks us to do more, stillness gives out minds a chance to slow down. Try a few quiet minutes of breathing, sitting outside, stretching, journaling, or simply putting away your phone and noticing what's around you.
The Art of Letting Go. Take a break and let it fall. Take a moment to slow down and enjoy the beauty of the season. Notice how the trees don't hold onto every leaf. They let go of what they no longer need-and make room for renewal. Maybe we can do the same.
Let go of the stress.
Let go of unrealistic expectations.
Let go of habits that no longer serve you.
Let go of the pressure to have everything figured out.
Use this season as a reminder that letting go isn't giving up. Take a breath and make room for what helps you grow.
Fall can be beautiful — but for some people, the change of seasons can bring a little extra anxiety. New routines, busier schedules, shorter days, changing weather, school demands, and the feeling that there is suddenly so much to do can leave us feeling overwhelmed. If you’re feeling a little more anxious this season:
🍂 Maintain an exercise routine
🍂 Notice what you can control
🍂 Practice mindfulness
🍂 Make time for rest
October is ADHD Awareness Month
October is the month to raise awareness and promote understanding for those living with ADHD. It is an opportunity to learn more about ADHD, challenge misconceptions, recognize the unique strengths and experiences of individuals with ADHD, and promote compassion, support, and inclusion at home, at school, and in the community. Take a look and learn something new, and share these resources with someone who may benefit.
Pet Owner’s Care Instructions
A Worry Bear needs lots of love and care.
Give it gentle hugs, kind words, and cuddles before bed. Worry Bears do best when they are fed a steady diet of brave, kind, and true thoughts. If your Worry Bear starts to fret don't scold your bear for being upset. It's best to sit beside your Worry Bear and hold its paw.
A cared-for bear will help you see that worries shrink with company. Your Worry Bear may start out as giant but that doesn't mean he has to stay that way. If you avoid feeding him endless "what if" thoughts and help keep your worried bear pocket size.
Parent Note: This is a fun metaphor for worry-but it's also a simple way to help children understand something that can feel very big and very real. Worry Bear gives children a playful way to notice their worries, talk about them, and learn that the more we feed worry, the bigger it can feel.
Enjoy "Ella Louise and Her Worry Bear"
Click the link below to enjoy Ella Louise and Her Worry Bear.
Written by Lakewood’s Debbie Gough, LMHC, the story is a companion to the social emotional concept explored this month in the Emotional Pet Store.
A Mind Like Mine
By: Rachael Davis
This book reminds us that mental health challenges do not need to limit our potential.
Mama Moon
By: Noah Grigni
This book reminds us that when a parent faces a mental health challenge, families may weather difficult ups and downs together. It offers hope, understanding, and tools to help children navigate the storms and know they are not alone.
Mattering
By: Jennifer Breheny Wallace
This book explores why feeling valued and adding value to others is a core human need that helps fight loneliness and burnout.
Taco Falls Apart
By: Brenda S. Miles
A playful, reassuring story about big expectations, self-talk, and emotional resilience.
By Emily Schulenberg & Heather Szalda, Lakewood District Student Support Advocates
As we enter the winter season, the Student Support Advocates are sharing a Winter Resource Guide to help Lakewood families access essential community resources, including holiday gifts, meal assistance, utility assistance, cold weather shelter information, and local resource centers. Meeting basic needs such as food, clothing, and shelter is an important part of supporting overall mental health and well-being. Student Support Advocates work to support students and families by connecting them with community partners and appropriate social service agencies to help address these needs. The guide also includes a mental health resource list to help students and families connect with additional services. We hope these resources make it easier for families to find assistance, reduce seasonal stress, and ensure every student feels safe, supported, and ready to learn.
Heather Szalda, All Elementary Schools
Cell: 360-322-2358
Emily Schulenburg, All Secondary Schools
Cell: 360-322-0081
Parent Note: As with any mental wellness app intended for children, parents and caregivers are encouraged to preview and screen the app for age-appropriateness and content, and to explore and use the app alongside their child to support safe, meaningful, and developmentally appropriate conversations about emotional wellness.
A Part of Me
Co-created by experts in child psychology and bereaved young people, this app translates bereavement counseling techniques into a 3D world. Designed to support young people and families facing grief, loss, or a terminally ill loved one.
Rootd
Anxiety relief in your pocket for young children. Learn about where anxiety comes from how your body experiences anxiety, and why it might be happening. Learn changes you can make that provides relief and a calm mind.
Brittany Billingsley, Counselor, Lakewood Middle School
My name is Brittany Billingsley, one of the school counselors at Lakewood Middle School. While this is my first year working at Lakewood Middle School, this is my fifth year working in the Lakewood School District. Prior to my new role as school counselor, I was a substitute teacher in the district for four years, mostly subbing at Lakewood High School.
I love working with students, being able to support and help students grow new skills. I am very passionate about mental health, especially preventative mental health care. Including supporting students and helping them learn skills can help equip their toolbox as they plan for their future. Outside of being a school counselor, I enjoy traveling, baking, painting, weightlifting, and spending time with my family/pets.
Marco Quezada, Counselor, Lakewood High School
On my own time, I enjoy connecting with my family and friends, spending time with my pets, and playing/watching a variety of sports including soccer, baseball, and football.