Hancock Health Boomerang Issue 13 August 2021

IN THIS ISSUE

THE 411 FROM YOUR FRIENDS

Area kids talk "back to school"

SCHOOL-DAY CHECKLIST

Put your best foot forward this school year!

BUT … WHAT IF I DON’T LIKE SCHOOL?

It’s OK. Let’s talk about it!

COPING WITH STRESS

It’s OK not to be OK!

PLUS:

WELL, THAT WAS WEIRD BACK TO SCHOOL AFTER A PANDEMIC

WHAT, ME WORRY?

YOUR STOMACH HURTS + YOU HAVE A HEADACHE + YOU MIGHT THROW UP = TEST ANXIETY

MAKE SOME YUMMY CEREAL BARS

A DIY PENCIL CASE

HANK'S BACK-TO-SCHOOL WORD SEARCH BOOKSHELF GAMES

HANCOCK KIDS SHARE ADVICE FOR GOING BACK TO SCHOOL

It’s back-to-school season, and students around the country are gearing up for the new year. From classes to friendships and everything in between, Hancock County kids share their advice for the 2021-2022 school year.

Here are their back-to-school do’s and don’ts.

BACK-TO-SCHOOL

“Try your best at school and you will succeed.”

-Kaden F.

“Listen to your teachers and treat them with respect. It does not matter if other kids call you a ‘teacher’s pet.’ Focus on your learning, and teachers will appreciate you.”

-Lily S.

“Sharpen your pencils every day before school.”

-Connor R. & Joel R.

“Sit down on the school bus to stay safe.”

-Michael J.

“Get an organizer for your desk at school or at home. It will help you keep your school supplies organized.”

-Bailey T.

“Look both ways when crossing the street by school.”

-Gabby P.

“Eat breakfast and brush your teeth before school. And sleep in on the weekends.”

-Graham W.

BACK-TO-SCHOOL

“Don’t bully others. Be kind to everyone instead.”

-Aleah F.

“Don’t be afraid to ask questions if you need help!”

-Zoe F.

“Don’t hang out with the wrong people. Surround yourself with good friends.”

-Brook F.

“Don’t forget your locker combo. Try to memorize it or write it down in your planner.”

-Kaitlyn G.

“Don’t get the breakfast sandwich at school. Get the powdered donuts instead.”

-Jaden C.

This school year, put your best foot forward by listening in your classes, making new friends, and being yourself. If you ever feel stuck, remember these back-to-school tips and tricks. Have a great year!

BACK IN THE SCHOOL-DAY GROOVE BACK IN THE SCHOOL-DAY GROOVE BACK IN THE SCHOOL-DAY GROOVE

And after returning from a weird couple of years due to the pandemic, now more than ever, preparing ahead of time is a must. Here are some things you can do to prepare and make your return to school go off without a hitch.

Lay out your clothes and school supplies so they’re ready to go. Preparing the night before will save you time (and stress) in the morning. Spend some time picking out an outfit that you like or gather your school uniform and lay it out beside your bed so you can quickly get dressed before school. Choose clothes or add accessories to your uniform that make you feel comfortable and confident. Don’t forget to pack your backpack so there’s no lastminute panic!

Unwind 30 minutes before bed and try to get eight hours of sleep. Turn off all electronics about half an hour before bedtime to help your mind and body calm down. Go to bed early enough to give yourself a full night’s rest. This way, you’ll wake up refreshed and ready to take on the day! Having trouble falling asleep? Try listening to soft music or reading a book to unwind. If you’ve been staying up late all summer long, try going to bed earlier the week before school starts to readjust your body’s sleep schedule.

Talk to a parent, guardian or friend if you’re feeling nervous. It’s completely normal to feel a little anxious or nervous as you return to school. Whether a close friend or family member, try talking to someone you trust. Chat with them about how you’re feeling and listen to any words of encouragement they share. You don’t have to bottle up your feelings; lean on those close to you!

Eat a nutritious and filling breakfast. Start your day off right by eating a healthy, balanced breakfast. This will give you the energy you need to make it through the day, while improving your ability to stay focused during class. If you feel too nervous to eat, try to at least have a slice of toast or piece of fruit. This will help your brain stay alert until lunchtime.

Introduce yourself to your teachers to start off on the right foot. As you start the new school year, be sure to chat with your teachers. Introduce yourself and tell them what you’re excited for this school year. You’ll make a good impression and build a connection with your teachers right from the start.

ENJOY YOURSELF!

Have fun, make new friends and stay true to you! The first few days of school can be stressful, but try to make the most of it! Use this opportunity to have fun, reconnect with old friends and make some new ones, too. The first day of school can be enjoyable!

Now you’re ready to start the year off right! By putting your best foot forward, you’re setting the tone for a great school year. Don’t forget to work hard, have fun and make the most of your time.

Going back to school this year is probably causing some nervous jitters.

I hate school, and I’m not going back! Have you ever had that thought? Lots of kids do. Usually, this feeling doesn’t last long. But what happens if you feel this way too much? School is a fact of life, and getting an education can help you build the kind of future life you want.

So, let’s talk about school and what to do when you don’t like it.

Having trouble sleeping is also a sign of stress. And if you’re not getting enough sleep, you probably feel grouchy and tired during the day. Feeling tired can make your school day seem even worse.

PHD, KIDS HEALTH, NEMOURS CHILDREN’S HEALTH

BY KATHRYN

SIGNS OF SCHOOL STRESS

When you worry about school, it can affect your body. A kid who feels stressed about school might have headaches or stomachaches. You might feel “butterflies” or like you have to throw up.

If you’re stressed out, you might have a hard time making decisions. In the morning, you can’t decide what to eat, what to wear or what to pack for lunch. You don’t want to go to school, so you put off getting your stuff together. And now you’re not prepared to go to school, and you’ve just missed the bus — again! Staying home may seem like a good choice, but it just makes it harder to go to school the next day. Ack!

WHY DO SOME KIDS DISLIKE SCHOOL?

If you don’t like school, the first step is finding out why. You might not like school because a bully is bothering you or because a kid you don’t like wants to hang around with you. Or maybe you don’t get along with your teacher. You might feel different or worry that you don’t have enough friends.

Sometimes it’s a problem with your classes and schoolwork. Maybe the work is too easy, and you get bored. Or maybe the work is too hard, or you don’t feel as smart as the other kids. Reading or math may be difficult for you, but you’re expected to do a lot of it. You may be getting further and further behind, and it seems like you’ll never catch up. Maybe you’re dealing with worries, stress or problems that make it hard to concentrate on schoolwork.

When you stop to think about why you don’t like school, you can start taking steps to make things better.

FINDING HELP

It’s a good idea to talk to someone about your problems with school. Your mom, dad, relative, teacher or school counselor will be able to help you. It’s especially important to tell an adult if the problem is that you’re being bullied or someone hurts you physically.

Another good idea is to write down your feelings about school in a journal. You can use a journal or diary or just write in an ordinary notebook. It’s a great way to let out emotions that may be stuck inside you. And you don’t have to share what you’ve written with others.

If you feel disorganized or like you can’t keep up with your schoolwork, your teachers and school counselors want to help. Teachers want and expect you to ask for help when you have trouble learning. If all of your subjects seem really hard, a school counselor can help you sort things out. Special help with schoolwork is available if you need it. Try not to let the problems go on too long. It’s easier to catch up on one chapter than the whole book!

FEELING BETTER ABOUT SCHOOL

The next time you find yourself disliking school, try this:

• First, write down everything you don’t like about school.

• Then make a list of the good things you enjoy (even if it’s only recess and lunch, that’s a start!).

• Now, what can you change on the “don’t like” list? Would remembering to do your homework help you feel more confident if you’re called on in class? Can you get help with schoolwork that’s hard? Who can you talk to about a worry or problem you’re dealing with? Could you find a way to show off your special interests and talents? If you made just one new friend, would you feel less alone? If you helped someone else feel less alone, would you feel even better? Which activities could you try that would help you meet new friends?

Of course, you might not be able to change everything on your “don’t like” list. A bully may not simply disappear. Reading may always be a challenge. But that’s OK. Focus on what you can change, and you might be able to put the cool back in school!

I’M HAVING A HORRIBLE, NO GOOD SCHOOL DAY

I’M HAVING A HORRIBLE, NO GOOD SCHOOL DAY

What to do if you’re not loving school.

HOFFSES,

EVERYONE EXPERIENCES STRESS IN THEIR LIVES.

WAYS TO COPE

School stress is no fun, but there is good news: There are ways to cope! Fun activities such as making crafts or riding your bike help to relieve tension and improve your mood. Here are several fun and easy methods to help you relax when you feel tense.

Stress HOW DOES IT AFFECT ME AND HOW CAN I COPE?

Everyone experiences stress in their lives. It’s the body’s natural response to challenging or demanding circumstances. While we all feel the physical and emotional impacts of stress on our lives, stress can manifest itself in different ways for different people. For instance, as a kid, you experience different stresses than your parents, such as worrying about doing well in school, maintaining relationships with siblings and peers or fears about your family’s financial situation. All of this is normal, but if stress is not handled properly, it can have harmful effects on your overall well-being. Here is how stress affects your physical and mental health, including several ways for reducing stress when it arises.

WRITE OR DRAW:

Journaling, coloring or doing something creative is a helpful way to express your feelings. Write about the things you are stressed about or release tension through the relaxing act of drawing or craft-making. These activities provide an outlet for stress, so you don’t have to keep your feelings bottled up inside.

LET YOUR FEELINGS OUT:

YOUR PHYSICAL AND MENTAL HEALTH

Biologically speaking, stress is meant to help you deal with lifeor-death situations. This fight-orflight response causes a shift in hormones, including the release of cortisol and adrenaline, which elevates your blood pressure and heart rate, which is beneficial in short-term situations to keep you safe. But if that stress response is always “on,” it can lead to shortand long-term problems with your physical and mental health.

GET OUTSIDE AND EXERCISE:

Regular exercise is one of the best ways to manage stress. Whether bike-riding, playing a sport or going on a walk, getting your body moving is a great way to clear your head and blow off steam. Plus, your body will thank you for the exercise!

Sometimes the best stress reliever is to let your feelings out. Find a trusted parent, guardian or friend and have a chat. Allow yourself to laugh, cry or express anger when you need to. This is a healthy way to release your emotions while in a safe place.

DO SOMETHING FUN:

When you’re feeling stressed, take some time to enjoy a favorite hobby of yours. Perhaps you like to read, bake or play an instrument. Dig into a book you’ve been wanting to read, try baking a new recipe or spend time improving your guitar skills. Doing something fun like a hobby can be a great way to improve your mood and clear your mind. Looking for a new hobby? Try volunteer work in your community! By helping those around you, you’ll gain a deeper appreciation for your community, while putting a smile on someone else’s face.

TOGETHER

It’s been a weird year plus, right?

School has been weird, too. You may have ping-ponged between going to school, to going to the kitchen table for school, to going back to school in a whole new way: together, but separated; shortened schedules; no fun recess time; and constant temperature checks and hand sanitizer. Or, you may have stayed home to learn from the minute COVID became a thing. Some kids loved that; others, not so much.

Now that you are back to school, you may be feeling many things: excitement; uncertainty; fear; restlessness … even dread. As kids, we like things to be the same and to have help when they change, even in expected ways. With the pandemic, there’s been a lot of changes that

just couldn’t have been predicted. And honestly, such changes probably aren’t done. You want to go back to NORMAL school, but normal school isn’t a sure thing. And that can be scary.

There will be the old worries of school — making new friends, fitting in, stressing over tests, hating homework — and plenty of new ones, like leaving home after a year and a half. If you’re a kid who’s not feeling so happy to go back to school at school, we’ve got some helps to ease your mind.

Don’t forget

First, understand that the whole school has been and is going to continue to be made as safe and clean as it can be. Every day. Every. Single. Day. Maybe even multiple

times a day. In fact, you may get to be a part of that in your individual space or classroom! Routines have been put in place by the people who know the best way to protect you, and it won’t be long before you’re a pro at the new normal.

Remember, everyone is in the exact same place as you. Teachers, aides, administrators, cafeteria workers AND classmates. You may feel unique in your concerns, but you’re not. This year will be new in ALL ways to EVERYbody. And everyone will work together to help every single human on campus be comfortable and knowledgeable about what each day will look like.

COMMON STRESSORS

Homework.

Let’s face it, few enjoy homework, and it was probably a little light in the last year+. But it’s back this year. There’s no escaping it, so you might as well have a plan for it. Best bet? Get it done and then enjoy the rest of your evening. For that you’ll need to organize your stuff, your space and your time. Knowing where everything you’ll need to get it finished is will reduce stress and the amount of time you spend on it. Then the job is to focus and get it done. Eliminate distractions; that includes background music or TV. Decide what order you’ll tackle assignments and dive in. Short breaks are perfect if you find yourself getting tense or tuning out.

Tests.

Most of us hate them. Most times, we fret over them. If you’re one to stew before a test or quiz, there are several things you can do. Talking it over with a trusted adult — parent, coach, guidance counselor, teacher — can do wonders for relieving some of the tension. If you’ve done your homework and paid attention, you should be prepared. Also, expecting the best instead of repeating negative thoughts about the outcome clears your mind to think well and recall information stored in that brain of yours.

Separation Anxiety.

Even if you had no issues being away from home or family for eight hours before the pandemic, after a long time of being in and with may be causing you to freak out a bit. This is totally understandable and normal. To help the break, remind yourself what’s good about school. You’ll get to see your friends, right? A lot. Extracurricular activities like sports and band and art will be back in swing. As said before, expect the best. Positive thinking can go a long way in quieting your worries. Perhaps there’s something from home you can tuck into your pocket to help you feel connected, like a small keepsake or stone or one of Mom’s rings … anything that settles your mind a bit when you touch it.

Other tips Communicate.

This is not the time to keep your feelings or thoughts to yourself. Start talking now with someone you can count on to be there throughout the school year. School counselors exist just for this sort of thing. They can listen to your worries and ideas and then offer advice and resources targeted to YOU specifically. Your parents, grandparents and teachers

all want you to succeed and have fun while doing it. They will all understand this year’s back-to-school jitters; they may have them as well. Talk it out as often as needed. You might also find journaling your thoughts helpful. Whether you show your writing to anyone is your choice, but getting the words onto paper, just like speaking them, takes a lot of power out of the thoughts behind them.

Practice Gratitude.

Scientists have studied the phenomenon of releasing tension and worry by focusing on being thankful. It is an extremely effective method to cope with negative thoughts, emotions and circumstances. Every night at bedtime, tell someone or journal at least one thing for which you are grateful. Focus on what went right that day. Encourage family members to do the same; hearing others’ thankfulness is encouraging, too! Expressing gratitude also improves sleep quality, which sets you up for an energy-packed, sunshine-y attitude tomorrow.

You’re figuring out how to live in the world with other people, work as a group to succeed, exercising, plus schools offer a lot of resources you may not even know about yet. And everything that could be done to protect your health has already been done and will continue throughout the year. It’s going to be a different kind of school year, yes, but follow these tips, and you’ll roll through like the champ you already are.

REMEMBER, IN-PERSON SCHOOL IS IMPORTANT. IT’S MORE THAN JUST MATH, GRAMMAR AND SCIENCE YOU’RE LEARNING.

YIKES! NOT ANOTHER TEST

Do you feel nervous or sick? That’s test anxiety!

BY KATHRYN HOFFSES, PHD, KIDS HEALTH, NEMOURS CHILDREN’S HEALTH

Today’s the day of a big test at school, and you feel awful. Your stomach hurts and you have a headache, maybe your mouth is dry, and you feel like you have to use the bathroom more than usual. Your muscles may also feel tense, and your body is shaky or sweaty. You know you haven’t been bitten by the flu bug, but you may have a case of the jitters, also known as test anxiety.

Here’s how test anxiety works. Let’s say you’re worried about your math test because you didn’t do so well on the last one. Or maybe you’re kind of tense because you did great on the last one and you’re the kind of student who likes to get all A’s. When you’re feeling worried and tense, your whole body can be affected.

What Makes Anxiety Happen?

Well, because we can’t outlaw tests, we might as well figure out how to ease test anxiety. Anxiety is a feeling a person gets when he or she expects something stressful to happen. When you’re under stress, your body releases the hormone adrenaline, which prepares it for danger, like when you’re running away from your older brother! Adrenaline causes the physical symptoms, such as sweating, a pounding heart and fast breathing. These symptoms can be mild or intense.

think, “What if I forget everything I know?” or “What if the test is too hard?” Too many thoughts like these don’t leave much room in your mind to concentrate on remembering the answers to the test questions. People with test anxiety can also feel stressed out by the physical reaction and think things like “What if I throw up?” or “Oh no, my hands are shaking.” These thoughts can get the person even more upset, making the anxiety even stronger. Now, the person feels worse and is even more distracted and unable to concentrate.

What’s Performance Anxiety?

Test anxiety is a type of anxiety called performance anxiety. Performance anxiety is when a person feels worried about how they will perform on a specific task, especially when they think it’s really important. For instance, you might feel performance anxiety when you’re trying out for the school band or for the basketball team.

Sound familiar? You’re not alone. Ask other people and you’ll find that just about all people — adults and kids — feel some anxiety before a test. In fact, a small dose of anxiety can be helpful, keeping you sharp and focused. But when your symptoms take over so that you can’t function or when you’re so anxious that you feel sick, you might not be able to do your best.

Why Do We Take Tests?

If teachers know that students get stressed out about tests, why do they still give them? Believe it or not, both teachers and students benefit from tests. Tests measure how well students are learning the skills and information their teachers have been teaching them, and teachers learn if they need to present information in a way that is better for students to understand.

And tests are a part of life, from the driving test you’ll take one day to the test you’ll take if you decide you want to be a doctor.

mentioned before, not being prepared for a test (duh!) can cause test anxiety. Kids who don’t get enough sleep also can be more likely to have test anxiety.

What Can I Do?

You might be reading this article and saying, “Hey, that sounds just like me!” If so, we’re glad you recognize that this happens to you. Now you can start taking steps to lessen your test anxiety.

Here are some ways to do that:

• Ask for help. Talk to your mom or dad, teacher or school guidance counselor. Just talking to someone about test anxiety can make you feel better. Describe what happens to you when you’re taking a test, and these people can help you find some solutions. For instance, learning better study skills can boost your test-day confidence.

test (“I’m no good at taking tests” or “I’m going to freak out if I get a bad grade”). These thoughts can make anxiety worse and make it harder for you to do well.

• Accept mistakes. Everyone makes mistakes. Be more forgiving of your own mistakes, especially if you prepared for the test and set out to do your best.

• Take care of yourself. You’ll feel your best if you get enough playtime, sleep and eat nutritious food. This is important all the time, but be extra sure you get all three the day before a test.

Focusing on the bad things that could happen can make a kid feel more worried. A kid might

When you’re taking a test or about to have some sort of performance, you might feel “butterflies,” a stomachache or a tension headache. Some people might feel shaky, sweaty or feel their heart beating quickly as they wait for the test to be handed out. A student with really strong performance anxiety may even feel like he or she might pass out or throw up.

Who Gets Test Anxiety?

Anyone can get test anxiety, but someone who really wants to do well might be more likely to feel this way. This is called being a perfectionist. Kids who worry a lot also might feel anxious at test time. Perfectionists and worriers find it hard to accept mistakes they make or to get less than a perfect score. This creates more pressure for them. As we

• Be prepared. Pay attention in class. Do your homework. Study for the test. On test day, you’re more likely to feel like you know the material.

• Expect the best. Once you have prepared, think positively. Say to yourself, “I studied, and I’m ready to do my best.”

• Block bad thoughts. Watch out for any negative messages you might be sending yourself about the

• Breathe. OK, so you already know how to breathe. But did you know that breathing exercises can help calm you down? (Just try not to take in too much air because it might make you feel dizzy.) Here’s how to do it: Inhale (breathe in) slowly for four counts deeply through your nose, and then exhale (breathe out) slowly through your mouth. Do this two to four times, and you just might breathe easier the next time you’re taking a test!

Cereal bars only require four ingredients. You may ALREADY have all of these ingredients in your pantry.

CEREAL BARS

A Seriously Delicious After-School Snack!

After-school snacks are the perfect way to recharge after a long day of learning. Cereal bars are easy and delicious snacks to have on hand this back-to-school season. Made in four steps with just four simple ingredients, cereal bars are the ultimate afterschool snack. They’re so good, they even double as the perfect grab-andgo breakfast!

½ CUP OF PEANUT BUTTER

Peanut butter is the glue that holds cereal bars together. While peanut butter often holds up the best, you can use any kind of nut butter you prefer!

½ CUP OF HONEY

Honey adds the perfect amount of sweetness. Out of honey? You can use maple syrup as an alternative.

3 ½ CUPS OF DRY CEREAL

Whether it be your favorite cereal or something that’s already in your pantry, there are tons of different cereal options that will work for this recipe.

½ TEASPOON OF VANILLA

Don’t forget to add a dash of vanilla to enhance the flavor!

04 EASY STEPS

Melt: Add your ½ cup of peanut butter and ½ cup of honey to a medium-sized pot. Cook on the stove for approximately 3 minutes, or until the mixture is smooth. Make sure to stir consistently. Remove your pot from the stove and add ½ teaspoon of vanilla to the mix.

Stir: Gently add 3 ½ cups of dry cereal to the pot until the mixture is well-coated. Then, empty and press the mixture into a parchment-lined 8" x 8" pan. Be sure to press down firmly so that your mixture sticks to the parchment paper (and not your hands).

Chill: Let your mixture chill in the fridge for 1 hour before serving. Once ready, with adult supervision, use a sharp knife to cut through the bars. Now, it’s time to enjoy!

Clean up: To help keep their shape, store leftover cereal bars in an airtight container in your refrigerator.

Back-to-school season is the perfect time to experiment with new snacks. Keep the after-school hunger at bay with delicious cereal bars!

Flat Zipping Pencil Case

With the new school year just around the corner, it’s time to pull out your bookbag and gather all your favorite supplies.

Spice up your materials by making a cute DIY pencil case this fall!

Sew a new pencil case in 10 minutes or less with these easy directions. Fill it with Sharpies or pencils and you’ve got a great DIY back-toschool accessory!

WHAT YOU NEED

These easy DIY pencil cases only require a handful of materials!

• A 7" x 9" (18 x 23 cm) piece of medium to heavy-weight material (preferably non-fraying)

• A 3 ½" x 1 ½" scrap piece for pull tab (9 x 4 cm)

• A standard 8" (20 cm) nylon-coil zipper size #3

• Matching thread, sewing machine, scissors and sewing clips

Note: The finished size of this unlined zipper pouch is 8 ½" x 3 ½" (21 x 9 cm).

INSTRUCTIONS

STEP ONE: Cut two rectangles

Cut two rectangles: one 7" x 9" (18 x 23 cm) and the other 3 ½" x 1 ½" (9 x 4 cm). The length of the large piece should be equal to the total length of your zipper (including the zipper tape).

Note: If your material frays, run a zigzag stitch all around the larger piece.

STEP two: Add your zipper to one side

Place your main piece right-side-up and place the zipper right-side-down along the top long edge. Attach sewing clips to hold in place and stitch. Flip the sewn zipper right-side-up.

STEP Three: Attach the zipper to the other side of your pencil pouch

Place the other zipper edge along the remaining long fabric edge, so they are right-sides-together again. Then, stitch along the zipper tape.

STEP FOUR: Open the zipper

At this point, your pencil case should have a tube-like structure. Make sure to open the zipper at least halfway. This will be very important for the next steps!

STEP FIVE: Add a pull tag

Now, make a pull tab for your zipper. Fold the two long edges of the small piece toward the right side, and then fold again along the center. Then, topstitch along each edge.

Next, fold the pull tab in half and slide it between the right sides of the main piece, half an inch or so below the zipper line.

Note: The loop should face inward.

STEP SIX: Sew the sides

Fold the sides of your pencil case so that the zipper is on top. Using two stitching lines on each side, stitch both sides of your pencil case closed, securing the stitches at the beginning and end. To avoid pinched zipper ends, pin the zipper tape so it is facing away from the fabric.

STEP SEVEN: Turn, fill, and use!

Turn your pencil case right-side-out through the halfway open zipper. To push the corners out, use a knitting needle or a chopstick. You’ve just made your very own pencil case!

Now, all that’s left to do is to fill up your new pencil case with all of your favorite supplies and enjoy! If you had fun making this DIY pencil case, sew up a few more as teacher-appreciation gifts or back-to-school gifts for your friends!

BACK TO SCHOOL WORD SEARCH

Become the healthiest generation ever!

When you know more about your health and how to take care of it, you can be more, do more and have more fun — starting now!