Counseling Update/Message from the Nurse: January 2024

Counseling Updates & Information:

Fighting the Winter Blues

Ask yourself, how have you been over the last couple of months? Have you been feeling low on energy? Unable to focus? Always feeling ready to take a nap? This time of year, some people are experiencing (SAD) Seasonal Affective Disorder. SAD is a type of depression that happens during certain seasons of the year, most often in fall and winter. According to Johns Hopkins Medicine, less sunlight and shorter days are linked to a chemical change in the brain and can be a part of SAD, which is commonly called seasonal depression.
While SAD is common and difficult to work around, there are easy changes that can help push through the winter blues. Please know that the school counselors are available to help you navigate your emotions and offer resources to help. According to here are some tips that can assist in this SAD season:

1. Surround yourself with people that bring you joy
It’s easy to try and isolate yourself when feeling down, but socializing has been known to help mental health and feelings of loneliness.

2. Eat feel good foods
While eating healthy is important and can boost mental health, it is also important to eat food that makes you feel good and happy.

3. Get outdoors
Even if it’s for just 20 minutes a day, going outside and getting a change of scenery can give you something to look forward to. If it’s too chilly to spend time outside, try cracking a window and reading a book to give yourself a chance to relax and get a breath of fresh air. 

4. Maintain a consistent schedule
Maintaining a schedule helps with several effects of SAD like trouble sleeping and staying awake. If you are able to wake up and go to bed at the same time, it may make it easier to overcome things like fatigue or insomnia.

5. Don’t be afraid to ask for help
Feelings can be overwhelming. Reach out to someone if you are feeling overwhelmed, anxious or depressed. The people around you just want what’s best for you and would love to help you cope with your SAD.

6. Keep a journal
If you are feeling lost or having symptoms of SAD and are nervous to speak with other people about it, try writing your feelings down. Even if you are just writing in a journal, it is always better to get your emotions out, rather than keeping things bottled up. Writing your thoughts down has even been known to help improve mood and help cope with deep emotions.

7. Stay hydrated
With insomnia and sleep deprivation being large symptoms of SAD, it is easy to overdo it with caffeine or other beverages. Make sure to drink a lot of water and slow down on drinks that may make it harder to focus or sleep.

8. Practice relaxing habits
It is easy to develop new hobbies and habits indoors during the wintertime. Try meditating, yoga or breathing exercises when you feel overwhelmed or unmotivated. Studies show that practicing mindful habits can increase mood and symptoms of depression and anxiety.


Nine students completed the YWCA ten-week Racial and Social Justice Facilitator training on January 21, 2024.

The following students will be honored for their accomplishments on February 4, 2024:
Caleigh Crane, Kathryn Venditti, Shripraba Narayanan, Omar Hefnawi, Allison Moyer, Kellyn Williams, Colin Mosely, Faith Jah, and Tianna Bell.

Message From the Nurse:

Is your daughter/son playing a winter sport? 

If so please make sure that their DIAA forms are completed and uploaded to their Magnus student medical record. Thank you! 

Archmere Academy is a private, Catholic, college preparatory co-educational academy,
grades 9-12 founded in 1932 by the Norbertine Fathers.