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Suicide LInks

Contra Costa Crisis and Suicide Hotline
800-833-2900


Talk Line Family Support Center
415-441-5437


California Youth Crisis Line
800-843-5200


IMAlive
800-SUICIDE (800-784-2433)

Contact

Ms. Heather Raser
Student's last name
begins with A - L
(925) 258-6236
hraser@orinda.k12.ca.us


Mr. Jay Stevens
Student's last name
begins with M - Z
(925) 258-6235
jstevens@orinda.k12.ca.us

Resources for Families during Distance Learning

Tips for Staying Well

To help you cope through this stressful period, consider the following tips for staying well:

  • Maintain routines as much as possible. Try to maintain your typical schedule throughout the day (wake up, get dressed, eat breakfast, online school, read, exercise, play games, eat dinner together as a family, get to sleep at a good time).
  • Practice healthy habits and the kinds of self-care that most benefit you. Prioritize getting a healthy amount of sleep, eating well, and moving or exercising regularly.
  • Avoid crowds — but stay connected. As a result of school closures, you will find yourself distanced from the people you would normally see at school. Make the effort to stay connected through email, texting, and video calls. Take advantage of this unique opportunity to spend quality time with your family members.
  • Seek news only from reliable sources, and only in short stints. As with all things, we can find ourselves over-consuming news and updates. Try not to become absorbed in the coverage for long periods of time, and find opportunities to appropriately disconnect.
  • Take breaks to ease your mind and distract yourself when you start to worry. Play a game. Watch a movie. Take a virtual yoga class. Cook with your family. Try a meditation app.
  • Try to maintain a broad perspective and larger picture thinking. While this period of time is uncomfortable and inconvenient, in the long run our health is the number one priority and as a society we are taking the necessary steps to keep everyone safe.
  • Remember the Four M’s of good Mental Health: Mindfulness, Mastery, Movement, and Meaningful Engagement.
  • Set a schedule: Get everyone on the same page so you don't have to nag. Routines can be comforting for everyone.

Sample Schedule

Morning

Math: About 30 minutes.

Reading: 30-60 minutes.
If your child has a book they're reading in English class, make some progress on that. If not, choose one for fun.

Physical education: 30-60 minutes.
Ideally you can get outside and go for a walk or throw a ball around. But if you're stuck indoors, you can follow along to YouTube exercise videos, set up an obstacle course, do some yoga or stretching, or try jumping jacks.


Midday

Connect with friends: 30-60 minutes.
Tweens and teens thrive on social connections, so make sure to foster their technology-based visits with friends. If they're already on popular social platforms, this might be the time to re-negotiate any time limits so they can get their social fix virtually. 


Afternoon

Creative time: 90-120 minutes.
Bring out the pens and paper! This can be a nice chunk of time off screens. Whatever your kid is into—piano, papier-mâché, cooking, playwriting—this is the perfect opportunity to let loose.

Chores: 15-30 minutes.
Every family has a different way of managing household responsibilities, but this is a perfect time for students to make meaningful contributions to their home and family life. They are likely to feel a sense of self-esteem and accomplishment.


Evening

Family time: Hours and hours.
When kids are stressed, they're going to need more chances than usual to relax, so this might be a time to ease rules about entertainment media. And while tweens and teens don't always tell you that they need your support, they do. Watching movies or playing games together can be an easy way to be together in a low-stress way.


Finally, if you are a student with significant concerns about how school closures could impact your health and well-being, please get in touch with us to get the assurance and support you need. We are happy to provide support and guidance remotely and offer outside resources if needed.