WELCOME TO 5 BULLET FRIDAY!The Chadron High School Cardinal Counseling Department is excited to share our 5 Bullet Friday Newsletter for the 2019-20 school year!  Each week we will be providing readers with five facts, tips or tricks to help make the school year a success academically, emotionally, and socially! 

If you do not wish to receive this email feel free to UNSUBSCRIBE using the button located at the bottom of this email.1. Semester Grades, Report Cards, and Transcripts.As we quickly approach Thanksgiving Break I want to remind you that we only have 18 days remaining in the first semester of the 2019-20 school year!  WOW that has flown by incredibly fast!  This means we are approaching crunch time when grades will be averaged with quarter one grades to be posted to an official transcript.  If you are wondering what is the difference between quarter grades and semester grades or if you want to know what the heck an official transcript is WATCH THIS podcast.  If you want to multi-task listen to it HERE.  2. Cardinal Cast: The ABC's of ACTCARDINAL NATION, there are some AMAZING new ACT policy changes coming down the pipe that I believe will CHANGE. THE. GAME. Please watch below or listen HERE to this week's episode:  The ABC's of ACT.  Reminder:  December Deadline is TODAY for late testing fee (total price $80 for late registration), otherwise students have until January 10th to register for the February ACT.Check us out on iTunes and make sure you hit SUBSCRIBE!  We'd LOVE to have your feedback, Subscribe, Rate and Review, on iTunes!3. Giving ThanksYOU GUYS, Thanksgiving is my absolute FAVORITE holiday of the year for many many reasons!

  • The timing of the "break" for school is MUCH needed around daylight savings time when days are getting shorter, it is dark before and after school, and we are in the home STRETCH preparing for finals, projects, and report cards.  
  • It reminds me how stinking thankful I am to work in such a great school with amazing students and staff every day! 
  • I'm not big on "gifts" but I AM big on food and time with friends/family!  Nothing makes me happier than snacking all day and good company.
  • I'm a HUGE believer in gratitude!  I think we can combat anxiety and worry with gratitude.  It is physically IMPOSSIBLE to be anxious/angry when you are grateful!  I personally write five things I'm grateful for every morning and think the practice is transformative!  

Check out this article from Psychology Today Titled:  7 Scientifically Proven Benefits of Gratitude
 Here are 7 scientifically proven benefits:

  1. Gratitude opens the door to more relationships. Not only does saying “thank you” constitute good manners, but showing appreciation can help you win new friends, according to a 2014 study published in Emotion. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship. So whether you thank a stranger for holding the door or send a thank-you note to that colleague who helped you with a project, acknowledging other people’s contributions can lead to new opportunities.
  2. Gratitude improves physical health. Grateful people experience fewer aches and pains and report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Not surprisingly, grateful people are also more likely to take care of their health. They exercise more often and are more likely to attend regular check-ups, which is likely to contribute to further longevity.
  3. Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.
  4. Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kindly, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.
  5. Grateful people sleep better. Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.
  6. Gratitude improves self-esteem. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athletes’ self-esteem, an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs—a major factor in reduced self-esteem—grateful people are able to appreciate other people’s accomplishments.
  7. Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma. A 2006 study published in Behavior Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder. A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11. Recognizing all that you have to be thankful for —even during the worst times—fosters resilience.

4. Save the Kids - Please Watch this TED Talk TODAY on Social Media and TeensCollin Kartchner TEDx talk:  Can Flip Phones End Social Media Addiction?Watch TEDx Talk HERE

"Collin is a WARRIOR for our children." - Sean Reyes, Utah Attorney GeneralIn 2017, Collin started a popular parody Instagram account simply to make fun of social media and the culture of toxic perfectionism it has created. Instead of using his platform and large following to earn paid sponsor posts or ad dollars, he used his account to do good. Follow him on Instagram HERE it is worth it!5. Screen Time CHECK IN to Improve Mental HealthReaders, THANK YOU AGAIN for joining us! Whether you are from CHS or another school, If you find it worthwhile please continue to SHARE. THE. LOVE (and the link).

Mr. Mack