Western Sierra Collegiate Academy

What is Mental Health?

Everyone has mental health. It affects how we think, feel, act, and handle challenges.

Mental health changes over time and can be influenced by:

• Stress and life experiences
• Sleep, habits, and physical health
• Relationships and support systems
• Brain chemistry and emotions

Mental health exists on a continuum — everyone’s mental health shifts throughout the day, every day.

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People with positive mental health often:

✔️ Feel a range of emotions and can manage them in healthy ways� ✔️ Handle stress and bounce back after difficult experiences� ✔️ Ask for help or support when they need it� ✔️ Build healthy relationships and feel connected to others� ✔️ Take care of their body (sleep, movement, rest, and routines)� ✔️ Have interests, goals, or activities that give them purpose or enjoyment� ✔️ Practice coping skills when life feels overwhelming

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What Does Positive Mental Health Look Like?

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Positive mental health does not mean feeling happy all the time or never struggling.

It means having skills, support, and habits that help you handle challenges and recover from setbacks.

Positive mental health is not about being perfect —

it’s about having tools, support, and resilience to navigate life’s ups and downs.

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While are different cultural ideas and beliefs about mental health and treatment…

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Mental health challenges are universal and found across all populations, ethnicities and socioeconomic status.

More Common than You Think

Center for Disease Control and Prevention 2021

Understand How to Influence Mental Health,

Brain Structures and Hormones

• How your brain works
• What strategies you can use to influence or improve your mental health

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• PreFrontal Cortex- This area, responsible for decision-making, impulse control, planning, and emotional regulation, is one of the last to mature.

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• Amygdala- fight flight or freeze

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• Hippocampus:Crucial for learning and memory

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• Basal Ganglia/Reward System: processes reward system chemicals- dopamine, serotonin, endorphins

1. Cortisol (stress hormone) increases

4. Use strategies to reduce cortisol and increase positive hormones so you can think logically

What happens to our bodys when

we are stressed?

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2. Mental/ physiological changes occur

• heart rate- breathing rate- body tenses

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3. Rational thinking shuts off

Prefrontal Cortex not in control

Fight, flight or freeze takes over

Amygdala takes over

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4. Post Event Recovery

AFTER the event, process emotions and

use as a learning experience for the future

The earlier you can notice warning signs

and start strategies early,

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you will be able to start recovering faster and sooner

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your

thoughts

influence your

feelings

influence your

behaviors

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Cognitive Behavioral Thought Cycle

Daily Habits for a Healthy Brain

Sunlight

Vitamin D and healthy circadian rhythms.

Sleep

Aim for 8-10 hours to repair brain tissue.

Social

Connection lowers cortisol levels.

Movement

Exercise releases mood-boosting chemicals.

Helping

Kindness triggers a dopamine reward response.

Proactive Ways to Improve Mental Health

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• Sunlight
• Your eyes absorb adenosine from sunlight which builds up throughout the day. The more that builds up, the sleepier you get. This is very powerful, even on a cloudy day.
• You absorb Vitamin D through your skin which produces positive hormones
• Do activities that give you purpose, help you feel productive, relaxed, helpful, and help others.
• Studies show that doing things that help others improves your mental health. (Serotonin)
• Nutrition - your brain needs fuel

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• Sleep - consistent schedule of 8-10 hours, no tech 1 hr. before bed, identify barriers

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• Limit Social Media-
• Set time limits
• Keep phone out of room when you sleep
• People who are isolated spend more time on social media, people who spend more time on social media feel increasingly disconnected

• Physical activity stimulates many brain chemicals (endorphins!) that leave you feeling happier, more relaxed and less anxious.
• Will help you sleep better.
• Gives you more energy.

Your brain has neural pathways that get

stronger and faster the more we use them

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• The average human thinks about 50,000 thoughts per day!
• It takes a ton of energy to think and process
• We are not even aware of most of these thoughts!

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However, sometimes

we unintentionally build

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unhelpful thought habits & unhealthy coping behaviors

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Our brains love habits

to help us

conserve brain energy

• like putting on our seatbelts

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Where are you focusing your energy and attention?

Building Positive Habits & Breaking Unhelpful Habits

You can influence what you think, feel and do, through building healthy strategies and habits

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It takes time and practice,

but you can

by intentionally building

NEW positive thoughts & habits

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HOW?

• Replace unhelpful habits & thoughts
• Stack habits you already have
• Practice when you are NOT stressed so helping thoughts and coping comes more easily when you are experiencing strong emotions.
• The more we practice healthy coping skills, the better they work!
• Give yourself grace in this process

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Protective factors

• emotional regulation
• social connections
• cultural connections
• supportive relationships
• resiliency
• problem solving skills
• coping skills
• self esteem
• positive school and home environment

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Additional Options to Try!

1. Notice first signs of stress

and bring down cortisol levels

Strategies to de-escalate in the moment

Bring awareness to your thoughts:

Naming the emotions creates a kind of healthy distance between you and the reaction.

Recognize an important truth: you’re experiencing an emotion,

but you aren’t caught up in or controlled by it.

2. Identify feelings

Common Negative Thoughts (especially in Teens)

Self Talk

• I am not good enough at/

I am bad at…

• Everyone is looking at me/ judging me…

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• Future catastrophizing- What if?

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How are ways we can challenge these thoughts?

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Challenging your thoughts/worries: Circle of Control

• Am I worried about something I cannot control? What can I focus on that is in my control?

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Things You Cannot Control

• Other people’s thoughts, feelings and behaviors
• Your past actions
• How other people take care of themselves
• A crisis or tragic event
• The weather
• That you have a test or

a lot of homework

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What You Can Control

• Your self-care
• Seeking help for

yourself or someone else

• Where you focus

your energy

• Setting and communicating your boundaries
• How you respond to, and treat, others
• Your work habits and organization
• Who you spend time with

Ways to Influence Situations

• By how you treat others
• By reaching out for support
• By communicating
• Strategies to influence your thoughts, feelings, behaviors
• Reflecting other’s feelings when they feel stressed, hurt, anxious, etc
• Helps them feel validated and heard and reduces their cortisol
• You do not have to agree with them their feelings- it's just a reflection
• Make healthy choices for yourself
• Ex/ DO NOT TRACK YOUR FRIENDS LOCATIONS- how is this helpful

Focus on what

you CAN control

Increase Motivation

----------------Getting “Unstuck”--------------------

• Learn to hack your dopamine reward circuit
• Start with baby steps
• Feeling successful leads to more success and increased motivation
• (Dopamine Rewards Circuit)

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• Try thing out of your comfort zone
• realize you CAN do hard things and overcome challenges

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When Feeling Overwhelmed or Unmotivated with School

Organize

• Task lists and writing it out
• Use a planner
• Time Management
• Engages prefrontal cortex
• Allows you to evaluate logically
• Identify solutions and resources
• Helps you feel in-control

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Evaluate responsibilities

and commitments

• It is a balance- too much or too little responsibilities can both create challenges
• What are your priorities?
• What is within your control?
• What is not necessary and can remove or reduce?
• Give permission that you cannot do everything!

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App: How We Feel

This app provides daily feeling check-ins (one time or many)

�Provides suggested coping strategies based on the emotions they are feeling

Identify thoughts/

feelings

Tracks patterns:

• Notice when things are going well to replicate.
• Notice patterns on negative emotions- what can you do proactively (self talk, breathing, preparation)

Alcohol & Drug Abuse

The Prefrontal Cortex- The part of the brain that enables a person to think clearly, make good decisions and control impulses isn’t developed until the mid-twenties.

• Prefrontal Cortex (PFC):
• can permanently damage the PFC's development
• poor judgment, increased risk-taking, difficulty managing emotions, organizational skills
• Hippocampus:
• can be physically reduced in size (smaller volume) by heavy alcohol use.
• memory impairment and learning difficulties.
• Extended Amygdala:
• elongate (get bigger)
• increase stress and negative emotions like anxiety and irritability, becomes more sensitive with substance use.
• White Matter:
• compromised white matter integrity
• which disrupts efficient communication between different brain regions.

Substance abuse can alter your brain and lead to increased, and even long- term or permanent damage

Alcohol & Drug Abuse

People may try drugs and alcohol to self medicate

No one starts drinking or using substances intends to become addicted

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• Teens who start drinking alcohol earlier are MUCH more likely to develop alcoholism
• ex/ drinking by age 15/16- are 40% more likely to develop alcoholism than those who wait until legal drinking age

• Basal Ganglia in your brain processes reward system chemicals:
• Drugs and alcohol flood the brain with excessive amounts of neurotransmitters
• Temporary dopamine spike
• Dopamine depletes in opposite direction
• It takes more and more of the substance to get the dopamine spike again
• Weakened ability to feel pleasure

There are HEALTHY ways to get dopamine and in HEALTHY amounts!

Dopamine

Level

Baseline

Alcohol & Drug Abuse

Fentanyl

• May think you are buying another medication or drug- but may be made with fentanyl in it
• HIGHLY Lethal

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Vaping

• Nicotine highly addictive
• No nic vapes still have
• Acrolein (found in insect killer)
• Heating coil in a vape can release Heavy metals- like nickel, lead, and chromium into the aerosol.
• Inhaling these metals can damage organs and increase cancer risk.
• Lead is a neurotoxin that can harm the developing brain and lead to neurological disorders in adults.
• Vaping can cause chronic inflammation in the lungs, which can lead to irreversible lung scarring.

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Have you felt any of these or noticed them in a friend?

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Signs to reach out

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Are you concerned about yourself or a friend?

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If you have been trying strategies to help yourself,

but are feeling CONSTANTLY really down/low

for two weeks or more,

it is a good indicator that it is time to reach out for help!

When you are concerned for a friend…

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have the conversation AND report to an adult immediately

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Information shared with a counselor is confidential unless:

• We are concerned about your safety
• We are concerned about the safety of another student
• Then we are LEGALLY required to break confidentiality

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This is a good guide for you as well:

• It takes COURAGE to tell an adult when you are concerned about a friend
• You may be worried about upsetting a friend
• Why? They may be worried about getting help
• Typically, they are no longer upset once they get help and make progress
• and may even feel grateful and cared about
• It is better to have a friend who is SAFE!

Confidentiality

Tips on how to support if you want to have

the conversation with a friend:

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• Give yourself permission to be human; it’s common to feel uncomfortable with this topic.
• You don’t need to be an expert or have the answers.
• May take courage to tell an adult - you may be the one to save a life.

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• Listen & Reflect Feelings
• Reflect or paraphrase what your friend is saying, or feeling with a neutral tone of voice
• Avoid disagreeing, criticizing, or giving advice
• If people feel judged, they will shut down

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• Ask open ended questions to get more detail and ask direct questions
• Have you been thinking about suicide?
• You don't give a suicidal person new ideas by talking about suicide.
• You dont give a person who is not feeling suicidal this idea.
• Bringing up the subject of suicide and discussing it openly is one of the most helpful things you can do.

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• Offer support options:
• Walk with them to talk to a teacher/counselor/other adult
• You reach out to an adult and express concern on their behalf

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You do not have to understand their emotions in order to support them

How to seek help for yourself

Don’t wait, reach out and get help immediately

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• Connect to a trusted adult: Parent, counselor, teacher
• Your doctor or pediatrician
• Did you know...the law requires commercial health plans/insurers to provide full coverage for the treatment of all mental health conditions and substance use disorders?
• If you do not think you you have health insurance-
• We can help
• Teens and youth without health insurance can get free/low cost health & mental health care through Medi-Cal- free and low cost, health and mental health care for teens and youth.
• For most health insurance providers, you can contact the behavioral health department directly- you do not need a referral
• Many families choose to connect directly with a private practice mental health therapist (LPCC, LCSW, MFT).

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Counselors are there to help you reach your goals, navigate obstacles, and connect you with support

How School Counselors can help

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• Help in immediate crisis or urgent situation.
• School support and strategies.
• Facilitate conversations with parents.
• Notify teachers so they are aware
• it helps teachers to know what you are going through so they can support you.
• Help you navigate outside outside support & resources
• Help you identify and reduce barriers
• Connect with resource with cultural considerations

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How to get ahold of a counselor:

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• If you have an IEP
• to go student services and ask for Ms. Ciciarelli
• If you see Mrs. Cooke
• also located in student services if she is not on campus- see your counselor
• All other students
• Come down to the CCC any time outside of class to see your grade level counselor.
• If it is critical, TELL US so that we can prioritize you
• If your counselor is not here, the other counselor can help in an emergency.
• You do not need an appointment (for any reason)
• Hold on course planning questions- we do INDIVIDUAL meetings each spring during the course selection process
• If in class and there is an emergency

-let teacher know

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Critical Mental Health Concerns are our First Priority

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Each WSCA counselor has about 400 students (800 total at WSCA)

• but we will always drop whatever we are doing to prioritize critical mental health or social emotional concerns
• Do not wait or email this information- we get many emails and if we miss your email we may not be able to help in time.
• If reaching out for a friend, the peer may say the will get help but might not, or you might have more information that might be important that the friend doesn't tell us
• Come down to the CCC any time outside of class
• If emergency while you are in class- let teacher know

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If you have ANY questions for a counselor, stop by anytime outside of class

• Course planning questions- we do INDIVIDUAL meetings each spring during the course selection process

In an Emergency

At School: speak with the first adult you can find - they can help with next steps.

In an emergency- Call 911 immediately

Call or Text 988

• Helped over 5 million people since 2022�

Placer County Crisis Team:

• can come out to you 916-787-8860

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Emergency room will often be where mental health evaluations are done

Not at school: Find a trusted adult.

If you DON‘T have access to a trusted adult:

Empowering Students to Seek Mental Health Support

Combat the Stigma

• EVERYONE can benefit from mental health treatment and support:
• Don’t let fear, self-doubt or shame prevent you from seeking help.

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• Getting help doesn’t mean there is something wrong with you

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• Can help navigate challenges ALL people face
• Help with recurring negative thought patterns
• Navigating peer or parent relationships
• Gain tools on how to handle stress or other life challenges
• Helps you when new challenges arise

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• Speak out against the stigma. Open the conversation
• Talking about what you are going through both helps YOU

and gives others the permission to share their challenges!

• Isolating yourself does not help.

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• May seem scary…
• Trying new things out of your comfort zone or that you

don't yet have experience with can seem scary

• You can do hard things
• It just starts with a conversation

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• Don't think it will help…
• Teens with depression or anxiety may show improvement within weeks, using therapy alone.

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• Tried it- Didn't work…
• Maybe the person you saw wasn’t the best fit for you!
• Try again and advocate for yourself if you want to try something else or a different provider

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• They don't want to “burden” anyone…
• You are important
• We can help communicate with your family

Treatment

can include a different types of therapy, medication, and support systems.

Percentage of high school

BOYS and GIRLS seeking treatment.

Centers for Disease Control and Prevention 2021

They are not there to judge or shame you, or tell you what to do.

They have years and years of experience in helping people through many of the same concerns you are experiencing

There is nothing

you can tell them that will surprise them or make them not value you.

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They have already heard about everything you can imagine!

They WANT to help people. You are not burdening them. They chose this job because they care.

They don’t know your friends and are confidential, so your concerns will not spread to rumors

You may have to try more than one to find a good fit

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MANY RAFOS students see a therapist- you are not alone!

Making a poster with the QR code for the

College, Career and Counseling Center (CCC)

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Teachers

Please have students fill out this exit ticket/survey after the presentation

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https://forms.gle/k2EDbkGKQ6qMeKVq9

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