PAWS for Mental Health

The holidays can bring excitement, but they can also bring stress.

Between busy schedules, family gatherings, financial pressures, changes in routines, and increased expectations, November is a great time to check in with ourselves and prepare for the season ahead.

Remember: you don't have to do everything, attend everything, or make everything perfect. Protecting your peace is important, too!

1. Set realistic expectations

Not every holiday has to be picture-perfect. Give yourself permission to simplify traditions, adjust plans, and say no when needed.

2. Make time to recharge

Busy schedules can leave us feeling overwhelmed. Build in downtime, get enough sleep, and make time for activities that help you relax.

3. Keep healthy routines

Try to maintain consistent sleep, meals, movement, and daily routines. Familiar structure can help reduce stress, especially for children.

4. Acknowledge your feelings

You can feel grateful and overwhelmed at the same time. The holidays can bring up grief, loneliness, anxiety, and difficult memories. All feelings deserve space.

5. Stay connected

Check in with friends, family, and people you trust. Don’t wait until you’re overwhelmed to reach out for support.

The holiday season can be especially challenging for children when routines change or family circumstances look different.

A few ways adults can help:

• Maintain predictable routines whenever possible.
• Prepare children for schedule changes and upcoming events.
• Make space for conversations about feelings.
• Avoid comparing one family’s holiday experience to another’s.
• Remind children that they are loved, supported, and not alone.

Children often communicate stress through behavior before they have the words to explain what they’re feeling.

Try asking:

“I’ve noticed you’ve seemed a little different lately. How are things going?”

Sometimes a student needs to hear that an adult noticed before they feel comfortable opening up.

For some, the holidays are a time of celebration. For others, they can bring financial worries, grief, family conflict, loneliness, or reminders of difficult experiences.

Be mindful of the assumptions we make about others. A little kindness, patience, and understanding can go a long way.

You never know what someone may be carrying into the holiday season.

Take a few minutes to reflect before the holiday season gets busy.

• What am I looking forward to?
• What am I worried or stressed about?
• What boundaries might I need to set?
• What is one thing I can simplify this year?
• Who can I reach out to when I need support?

As we head into the holiday season, remember that taking care of your mental health is not selfish. You cannot pour from an empty cup.

Give yourself and others grace. Progress over perfection. Connection over expectations. Peace over pressure.

This month, give yourself permission to do a little less!

Choose one thing you can take off your plate this holiday season:

• Say no to one unnecessary commitment.
• Take a real lunch break without working.
• Leave work at work when possible.
• Ask someone for help instead of doing everything yourself.
• Take 10 minutes each day to recharge.

Reminder: You deserve the same grace and compassion you give everyone else.

At dinner, in the car, or before bedtime, ask your child:

“What is one thing that helps you feel calm when things get busy?”

Some additional questions to try:

• What are you looking forward to this holiday season?
• What makes you feel safe and happy?
• What can our family do when someone feels overwhelmed?
• How can we show kindness to someone who might be having a hard day?

Parent tip:

There doesn’t have to be a perfect answer. The goal is to create space for meaningful conversations.

Can you complete all seven acts of kindness?

Day 1: Give someone a genuine compliment.

Day 2: Invite someone to sit with you.

Day 3: Thank a teacher or school staff member.

Day 4: Help someone without being asked.

Day 5: Include someone who may feel left out.

Day 6: Send someone an encouraging message.

Day 7: Do something kind for your family.

Kindness doesn’t have to be big to make a big difference.

You are allowed to…

Say no without feeling guilty.

Take a break- Rest is productive, too.

Ask for help- You don’t have to do it alone.

Do things differently- Traditions can change.

Give yourself grace. You deserve it, too.

If you are in need of assistance this upcoming Christmas season, please reach out to myself or your school counselor. There are many resources in our community, and we would love to help connect you to them.

November 11: Veteran's Day (No School)

November 16: Board Meeting 5:30

November 23-27: Thanksgiving Break

December 18th: Early Dismissal

December 21-January 5: Winter Break

January 6: Students Return