To Listen or Not to Listen

Students find regular physical activity plays significant role in mental health

Olivia Garcia, Staff Writer, and Jane Clark, Staff Writer

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Junior Sarah Roberts participates in St. Mark’s varsity cheer, varsity swimming and JV lacrosse. She exercises outside of these sports regularly, running with her dad and doing yoga classes. Without this regular physical activity, Roberts notices a loss of energy and motivation.

“It was hard at the beginning of the pandemic when there were no sports. I’ve been in organized sports for so long that without it I felt sluggish and unmotivated to get stuff done,” Roberts said.

For Roberts, sports act not just as exercise but also a mental break from school work and the stress that comes along with it.

“I focus better on my homework when I’ve worked out and it’s a good way to take a break from school because it can be all-consuming at times,” Roberts said.

According to the CDC, regular physical activity sharpens your levels of learning, thinking and judgment skills. It also reduces risk of depression, anxiety and sleeping difficulties.

Coach Adaku Ebeniro teaches half of the sophomore health classes. One major emphasis of the class is keeping not just your body, but also your mind healthy. Ebeniro recommends exercising 30-60 minutes a day five times a participating in a sport that I am a lot more productive and focused on my school work and I just seem a lot livelier in general,” Connolly said.

According to the Mental Health Foundation, physical activity plays a role in preventing mental health problems while improving quality of life for people who do experience these problems.

Junior Leena Mehendale, who participates in varsity and club soccer, cross country and track, said reducing physical activity affects her school work, and in turn causes even more stress, negatively impacting her mental health.

“Even though I have more time when I’m not playing sports, it feels like I am less productive and less efficient in all of my work,” Mehendale said. “Then that starts to stress me out and it kind of spirals from there.”

To avoid this excessive stress, Mehendale recommends physical activity that suits each student as an individual.

“There are so many ways of exercising, you can find a way of working out that you enjoy and if you stick with that, it will definitely make you a lot happier,” Mehendale said.

week to maintain regular physical activity which benefits your mental health.

“Physical activity does wonders for your mental health but primarily releases endorphins that improve your mood and increase eustress, the good kind of stress,” Ebeniro said.

Ebeniro teaches that any exercises encouraging breathing and focus prove to be effective.

“Even a 10-minute yoga session or 20-minute HIT (High Intensity Interval Training) class can do wonders for your mood,” Ebeniro said.

Sophomore Sarah Connolly participates in cheer with Roberts, plays on the varsity soccer team and runs track. Like Roberts, Connolly has noticed the connection between physical activity and productivity.

“It is really hard for me to focus my energy on school work right away, so being able to go outside, be with other girls and enjoy the weather takes my mind off of school which helps me get my work done more productively when I get home from sports,” Connolly said.

Others have commented on the difference in Connolly’s mental health when she is more physically active.

“My mom often points out that when I am

To Listen or Not to Listen: Self-care podcasts

Libby Hill, Photo Editor It was the beginning of quarantine when my podcast obsession began. Sick of listening to the same songs, I clicked on the Podcast app on my phone. Instantly, I loved them. On my walks, while driving and even while getting dressed for the day, there’s a friendly voice in the background. I listened to some of the best mental health podcasts for advice and meditations, and some were better than others. Here’s the scoop.

Anything Goes with Emma Chamberlain

You know her, you love her and her Youtube videos. Her podcast certainly doesn’t disappoint. Emma is very vulnerable and open with her own struggles with anxiety and gives realistic advice from someone who has “really been there.” Most episodes are around an hour or so, but it flew by! 5/5

Radio Headspace

Since every episode is about five minutes long, this podcast is the perfect quick mental reset (and the host has a British accent!!) There are over 200 episodes to choose from, and I loved the two episodes I listened to: “Appreciate the journey” and “Have you felt your feelings?” I just wish they had more variety for free, but you have to subscribe to their app for that. 3.5/5 NPR’s Life Kit

I often worry about not having specific life skills to handle what life throws my way (current or future) — this is where this podcast comes in. Each episode lasts about 20 minutes, and they bring in experts on a variety of subjects. Anything from “Tackling Imposter Syndrome” to “How to Relax More and Work Less” to “How to improve your credit score.” Most of the current episodes are tailored to the pandemic, too — which I love. 5/5 Sleep With Me

I had really high hopes for this podcast — a nighttime story I could listen to that would calm me down before I fell asleep. But when I started to listen one night, there were very few positives. Firstly, the narrator has a bad voice (sorry), an advertisement started playing during my story, and they need to cut to the chase a bit more. Each episode is about 75 minutes long, and it takes 10 minutes for him to get into the story! Overall, I was sorely disappointed. 1/5

Prioritize quality sleep.

Not only does sleep play a major role in learning and memory, it is also the time when your immune system handles bacteria and viruses. Restful slumber can help you ward off illnesses and balance your hormones. Additionally, a good night’s rest (or even a 15 minute power nap) can often give you a mood boost, helping you prepare for the day ahead. Shoot for 7-8 hours of sleep every night!

Get Moving!

Whether it be a brief stretch break or a morning jog, every step is a win. In fact, a 2017 study found that fiveminute walks throughout the day can lift moods and reduce lethargy. By releasing endorphins, exercises induces positive changes in the brain, promoting neural growth and reducing inflammation. It can even create new brain activity patterns that enhance your well-being.

Write a journal entry.

Journaling can help you gain control of your emotions. By providing clarity on problems and helping you work through your thoughts, writing has been shown to reduce stress.

Volunteer.

Giving back to others can truly help you feel better as well. Volunteering can not only help induce physical activity, but also help your mind to fight feelings of stress, anger and anxiety. When volunteering, you get the opportunity to give back to your community, and possibly meet and interact with people at the same time. Some of the largest volunteer opportunities in the Dallas area include Habitat for Humanity, North Texas Food Bank and Operation Kindness.

Check up on your neighbors!

The support and kindness of a neighbor can go a long way, so show some to yours! Just a simple call, or conversation with your neighbors can create a new friendship, and also give you someone new to talk to. If you wanted to go the extra mile, you could even bake a neighbor a sweet treat, which would definitely make someone’s day.

Art by Tess Benedict, Contributing Artist

Write cards to first responders.

First responders and frontline workers have been even harder at work due to the pandemic. That being said, it is important to make sure we show our thanks and appreciation for all that they do. Take a few minutes out of your day to make a card or write a letter for first responders. This small gesture could truly brighten their day, and let our heroes know how much we appreciate them. One of the largest national organizations for letter writing is Operation Gratitude; however, you can find a local fire or police station and give them your cards as well.

Phone a friend.

We are human beings with a need to communicate, and the best way to do that while social distancing is through video calling or speaking over the phone. FaceTime camp friends, teammates or even grandparents! Reminisce with that cousin you haven’t spoken to in years. Think about someone you are thankful for, call them, and tell them why! Maybe you’ll make someone’s day in addition to your own.

12 Ways to be Kind

Social relationships bind our communities together. By prioritizing everyday interactions and finding meaningful ways to connect with the people around us, we can better support each other. Here are 12 ways to be kind to ourselves and others.

Kelsey Chen, Jade Editor, and Lacy Green, Sports Editor

Grab your picnic basket!

Unwind with some fresh air, sunshine, good food and friends. Humans need to spend time in our natural environment to boost our mental health. One study has shown that merely sitting outside can lower blood pressure, heart rate and cortisol levels, indicating a more relaxed state. In fact, spending time in nature enhances the immune system, leading researchers to conclude that nature therapy will play an increasingly important role in preventive medicine.

Schedule movie marathons.

Now’s your chance to watch every movie in the Marvel Cinematic Universe! With Disney Plus GroupWatch, Teleparty (formerly Netflix Party) and Hulu Watch Party, it’s easy to schedule a weekly movie with friends and family.

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Eat Well.

A diet rich in vegetables, fruits, lean proteins and unprocessed grains gives your brain the high-quality nutrition it needs. In fact, 95 percent of your serotonin — a neurotransmitter that regulates sleep, appetite, and moods — is produced in the gastrointestinal tract, according to Dr. Eva Selhub, who works at Harvard Medical School. This means healthy, well-balanced meals can help you feel your best!

Support a local restaurant

Treat yourself to going out once in a while. We can all get caught up in the struggle of trying to eat healthy and make our own food at home, but the reality is that eating out once and a while is a treat! Going to support a local business will give you a chance to try new foods and support locals trying to start their restaurant. Just a few restaurants that you could start with are Maple Leaf Diner, Del Sur Tacos and SoCo Coffee House and Bistro.

Plan game nights.

From virtual games on Jackbox to old-school Monopoly, game nights exercise your brain and bring people together. It’s a great way to bond with new friends and reconnect with others. Check out Backyard.co, which lets you play virtual games with up to 12 people on Zoom. The 18 different games feature crosswords, chess, poker and Wordplay, which is similar to Cards Against Humanity.

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Distance learning impacts students’ well-being and mental health

Julia Donovan, Castoff Editor, and Juliana Blazek, Staff Writer

As a distance learner, senior Sriya Chebrolu acknowledges the negatives while valuing the benefits to her mental health. Senior Cece Tribolet, on the other hand, finds distance learning ineffective and said she learns best in person. Their experiences illustrate how COVID-related changes have affected students with different learning styles.

For Chebrolu, a downside is the amount of time spent on screens. On an average school day, Chebrolu spends about 14 hours online, including school, television and time on her phone. However, she said distance learning has allowed her to control her schedule and working environment. With more control over their academic and personal lives, some students said they are able to work more productively.

Although distance learning offers opportunities, it takes away a major part of the learning experience: interactions with peers and teachers. For some, including Tribolet, the lack of structure also poses challenges.

“For me, what made distance learning hard was that I had some trouble focusing,” Tribolet said. “I felt more distracted at home and couldn’t find a way to get myself to pay full attention to what was going on in all of my classes.”

While teachers and students both have been affected by distance learning, the community is adopting new ways to learn in this environment. Staff members including counselors and learning specialists have offered help and support from the beginning.

Distance Learning: A Broader Picture

Counselors have reached out to distance learners, typically over Zoom, to assess each of their unique situations and provide support where needed. Members of the boarding staff also are working with distance learners to help with adjustments.

Upper School counselor Raquel McKinney helps students deal with the unique circumstances of this year.

“Many students are taking the initiative to accept the counselors’ reach-out,” McKinney said. “One of the most rewarding parts of my job as a counselor is witnessing a student take a deep breath and say… ‘Whew, I feel better!’ Not every visit will end on that note and that is okay; however, most times, the act of sharing feelings can be the best place to start.”

McKinney said feelings students have experienced while in distance learning include isolation, anxiety about staying on track, stress due to family financial hardships and a change in family living dynamics, lack of motivation and depression.

“Distance learning comes with difficulties because you are more likely to lose friends and feel isolated,” Chebrolu said. “It gets stressful when I’m not able to hear or ask questions to my ““It’s helpful to pause and reflect on activities that are rejuvenating and to prioritize those activities.

While it’s challenging for many of us to prioritize these types of activities, it’s important to do exactly that to increase our productivity and quality output when doing academic and/or professional work.” -Nicole Lalanne,

Upper School

Learning Specialist

teacher because they might be busy with their in-person students.”

Overall, however, Chebrolu said distance learning has benefited her.

“I think distance learning has actually improved my mental health because I feel much happier being able to spend more time with my family,” Chebrolu said. “I also have more time to study and get my homework done without having to stay after school for sports and then drive two or more hours everyday to get home.”

Claire Tate, a senior and on-campus student, decided distance learning was not for her.

“Through my experience as both a distance and in-person learner, I have come to find that distance learning does not align with my needs as a student,” Tate said. “During distance learning periods, I found myself struggling to focus in class and not managing my time sufficiently during free periods or breaks. I feel as though in-person learning has helped me establish structure in my schedule and has kept me from procrastinating.”

To offer help with the downsides of distance learning during form meetings, form deans have presented information on self-care and avoiding burnout. Along with this, Wellness Wednesday videos highlight common mental health struggles and provide coping plans.

“It is easy to focus on the negatives associated with distance learning and it certainly has potential to take an emotional toll on students; however, our students are resilient,” McKinney said. “Students do not need to be in the middle of a major crisis to benefit from talking to a counselor. We are here on campus and online for every Hockadaisy, and we enjoy meeting with you.”

Technology Overload

Some of the most pressing concerns about distance learning are those surrounding technology. Since the start of COVID-19, screen time has been increasing through both computer and phone usage.

Zoom meetings can cause fatigue, especially when students have multiple throughout the day, technology specialists report. Moreover, the virtual meetings can create over-stimulation from distractions. Because the class meetings are required, the most important action for students is taking care of themselves and making sure to communicate with teachers.

“I think that eight hours is too much screen time,” Candace Townsley, Upper School Technology Integration Specialist, said. “Scientific data has been proven that kids are getting too much screen time and that was even before COVID and distance learning.”

With students sitting in front of their computers for most of the day, it is vital they take breaks from looking at the screen to stay engaged. Learning while on Zoom can result in disengagement between the teachers and their students, and it can be hard for students

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to successfully learn when not in a classroom.

“As a former teacher, I can see in their eyes and in their body language if they are understanding the material,” Townsley said. “Teachers don’t know how to change their teaching when they can’t read the body language of their students.”

McKinney said some tips that can be helpful in avoiding distractions while online are taking breaks before and after each meeting, changing your screen view, and focusing on one task at a time.

Chebrolu has created tactics for herself to help her stay focused and maintain motivation while being in distance learning.

“I create checklists and a schedule for myself,” Chebrolu said, “then I make sure to complete certain tasks every day.”

Townsley praised both students and teachers for adapting to the unique circumstances of the year.

“I think that everyone is doing a great job with the girls and teachers both becoming tech savvy and learning how to use Zoom,” Townsley said, “I’m just really proud of our faculty and what they have done in addition to the girls being patient and tolerant of the big learning curve.”

Distance Learning with Learning Disabilities

While all students have had to adapt to changes associated with COVID, those with learning disabilities have dealt with unique challenges. Nicole Lalanne, Upper School learning specialist, provides support for both oncampus and off-campus students.

“If a student experiences challenges with motivation in class, this missing ingredient will inevitably impact a student in distance learning with greater struggle across all parts of learning, from deeply engaging in content and asking questions to adequately preparing for summative assignments,” Lalanne said.

Distance learning has been a special challenge for any student with developing executive functioning skills, like ADHD. Online students have to manage their own engagement and focus in class and outside.

Sophomore Millie Trumpower said she finds it difficult to stay focused in distance learning and prefers to go to school in person.

“When we were in distance learning, there were many distractions around my house like my dogs barking or construction noises that made it really hard for me to pay attention and focus during my classes,” Trumpower said. “Sometimes I would actually have to go to my dad’s office in order to be in an environment where it is really quiet so that I can focus better.”

After the school moved to having regular oncampus classes, Trumpower found it easier to be engaged in her classes.

“I prefer in-person learning because not only do I get to see my friends, but my teachers make sure that I am staying on track and paying attention, unlike when I am at home,” Trumpower said.

Learning support specialists regularly check in with students by email to track their progress and offer aid. They also reach out to students if a teacher or advisor thinks they need additional support. Providing help for students could include identifying strategies, developing skills and finding resources to assist the student’s emotional and academic needs.

“We might also identify extrinsic motivators for follow-through,’’ Lalanne said. “If it’s important to you to exercise, downloading the app Strava with other friends may help with motivation since your friends can track and like your workouts.”

Building a routine that balances work and self-care can benefit anyone working from home. This could include creating a daily checklist to determine how much time to devote to each task.

“It’s helpful to pause and reflect on activities that are rejuvenating and to prioritize those activities,” Lalanne said. “While it’s challenging for many of us to prioritize these types of activities, it’s important to do exactly that to increase our productivity and quality output when doing academic and/or professional work.”

Art by Kylee Hong, Contributing Artist