Hinckley-Big Rock Middle School

When you think about Sleep and Rest, ask yourself…Did you have time to relax and chill out? Did you wake up feeling energized? Did you fall asleep easily? What time did you turn off your electronics? Sleep and rest are crucial for maintaining your mental health, as they help regulate your mood, enhance your cognitive function, and reduce your stress. Insufficient sleep can lead to irritability, anxiety, and impaired decision-making. To support your mental health through better sleep, it’s important for you to maintain a consistent sleep schedule, going to bed and waking up at the same time daily. Additionally, creating a calming bedtime routine, such as reading or meditating, can help signal your body that it’s time to rest. Finally, limiting your screen time before bed is crucial, as the blue light from devices can interfere with sleep quality.

Food and Eating Habits

When you think about Food and Eating Habits, ask yourself…… Did you take time to eat today? Did you remember to eat regularly throughout the day? Who did you eat with? Did you enjoy your meal? Your eating habits tie directly to the functioning of your body and brain. The brain is an organ with very high metabolic and nutrient demands. On average, your brain consumes 20% of your daily caloric intake, approximately 400 calories per day.  Your brain requires a constant supply of fuel. That "fuel" comes from the foods you eat — and what's in that fuel makes all the difference. Eating regularly throughout the day will help regulate your blood sugar levels. It is important to drink hydrating fluids and eat fruits, vegetables, and protein. To promote healthy eating habits food such as, fish, seafood, beans & legumes, leafy greens and other vegetables, olive oil, yogurt, nuts, whole grain bread and cereal, nuts and seeds, brown pasta, and brown rice.

Relationships and Emotions

When you think about Relationships and Emotions, ask yourself… How was my mood today? Who did I spend my time with and how? Who or what made me feel happy? Proud? Annoyed? Connected?’ Mood is a central feature of mental health and the act of simply noticing your own emotional state can provide not only valuable self-awareness, but the opportunity to better connect with others and build healthy relationships. Tuning into your feelings can help you recognize how others impact the shifts in your emotions and your overall mood. Research suggests that people who establish and maintain positive, supportive connections with others are happier, healthier, more empathetic, and have higher self-esteem while also having reduced feelings of stress, anxiety, and depression. Even more, social connectedness has an indirect ripple effect - when you surround yourself with positive and meaningful relationships you feel more joy and satisfaction. This in turn makes others want to build positive, meaningful relationships with you. Starting a conversation with someone you see every day (like in the school pick-up line!), volunteering, joining a sports team or fitness class, or even trying out a hobby group like book club are all ways you can meet new people and begin building worthwhile relationships that boost your mood and support your mental wellbeing. 

Exercise and Mindfulness

When you think about Exercise and Mindfulness, ask yourself… How did you move during the day? What kind of activities give you a spark? What does a relaxed body feel like? There is a strong, positive association between exercise and mental health. The Health & Fitness Association cites a stating how exercise is connected to anxiety relief, stress reduction, mood and sleep improvements, improved self-esteem and body image, and decreased depression symptoms. If you are trying to start a habit of exercising, you can begin with something simple such as taking longer routes on a walk, taking the stairs instead of the elevator, or trying to mow the lawn at a quicker pace. As you build stamina and grow stronger, you can see progress and work your way up to higher intensity exercise that will benefit your mental health to an even greater degree. In addition to exercise, it is important to practice mindfulness, which focuses on us paying attention to the here and now through techniques such as breathing exercises, yoga, and meditation. The Mental Health Foundation suggests that there are strong ties between mindfulness and health & well-being, and that even one minute exercises such as mindful eating (focusing on visuals, textures, specific tastes of your food) or a body scan (bringing awareness to your specific body sensations) can have a positive impact on your well-being.

Creativity and Pleasure

When you think about Creativity and Pleasure, ask yourself….Did you do something fun today? What makes you smile or laugh? How do you get into the flow? Creativity can help us process emotions, particularly those associated with the impacts of past experiences or current circumstances, in a way that is positive and productive which in turn provides more pleasant feelings. Coloring, baking, and writing are creative activities that help calm the brain, providing positive and pleasurable feelings. These types of activities help with stress reduction and self-awareness as it provides insight into one's thoughts, feelings, experiences and fosters a sense of self-understanding. Creative activities are not something you have to partake in everyday; these can be a resource to boost our mood and sense of well-being by releasing endorphins, the brain's “feel-good” chemicals.

With Care,

HBR District Social Emotional Learning (SEL) Team
Nicholas Abbs, HS School Counselor
Anacaren Gonzalez, MS School Social Worker
Melinda Hansen, District Social Work Intern
Sarah Kuperus, District School Psychologist
Tara Neidigh, HS School Social Worker
Mallory Wassmann, ES School Social Worker