The Weekly Update

As we move into the mid point of the first 8 weeks, there is a lot of learning going on. If you find yourself not understanding the material your teacher is presenting, make sure to touch base with them. I promise - they do not bite!😇

Seriously, let your teacher know, or another teacher. Or come by and let one of us in the office know - Ms. Susie will make sure you get help on any subject! Stop by and let her know if you need help.

I promise you this....if we know, we can help...but first we have to know!

Keep up the great work, keep those cellphones put up during class (please), and keep the dress code and have a great week, Mountaineers!!!

🤝 SOCIAL FOCUS: The "Highlight Reel" Trap

"Don't compare your behind-the-scenes to someone else's highlight reel."

As school picks up, social media gets flooded with people looking like they have perfect grades, active social lives, and zero stress. Comparing your reality to their edited posts is a quick path to burnout.

• The Quick Fix: Notice when scrolling makes you feel "less than." When that happens, practice the 3-Second Mute: mute accounts or stories that trigger envy or self-doubt.

• Why It Works: Curating your feed protects your focus and keeps you grounded in your real-life progress.

🧠 EMOTIONAL FOCUS: Box Breathing for Test Anxiety

When your heart races before an exam, your nervous system is taking over. Take the wheel back.

Test anxiety triggers your fight-or-flight response, making it hard to access memory and problem-solving skills.

• The Technique: Use Box Breathing before your test paper is handed out:

  • Inhale through your nose for 4 seconds

  • Hold your breath for 4 seconds

  • Exhale slowly through your mouth for 4 seconds

  • Hold empty for 4 seconds

• Repeat 3 times to signal to your brain that you are safe and in control.

🥗 HEALTHY LIVING FOCUS: Fix the "Tech Neck"

Leaning over textbooks and phones exerts up to 60 lbs of pressure on your spine.

Poor posture isn't just a physical issue—it lowers lung capacity, reduces oxygen flow to the brain, and increases fatigue.

• The Upgrade: Every time you start a new study session, do the Chin Tuck Reset: sit up straight, pull your head straight back (creating a double chin for 2 seconds), and relax.

• Pro-Tip: Raise your phone or laptop screen closer to eye level using a stack of books so you aren't staring straight down.

🎯 THIS WEEK’S MICRO-CHALLENGE

• Social: Unfollow or mute 2 social media accounts that make you feel inadequate.

• Emotional: Try Box Breathing before your next quiz or study session.

• Healthy Living: Prop up your laptop or textbook to eye level today.

Monday: Labor Day - No School

Tuesday:

• Golf @ Owen/Black Mtn
• Volleyball @ Erwin

Wednesday:

• Soccer @ Hendersonville

Thursday:

• Volleyball @ Heritage

Friday:

• Varsity Football HOME - Robbinsville