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A School Counselor Quiz for Educational Leaders is being developed. Would you like to participate?

Would you like to help develop a school counseling quiz for educational leaders (e.g., Principals). Submit a school counseling question that you believe Principals should know the answer to. Don’t forget to also include what you think the correct answer is. You can ask questions about any of the four components of a comprehensive school counseling program (e.g., define, manage, deliver, or assess), appropriate school counselor roles/responsibilities, use of data, accountability, ethical issues, leadership, advocacy, diversity, or whatever you like. You can also submit as many questions as you want! Know that your submission may be used for future research and/or publication. If you have any thoughts or inquiries, please contact Russ Sabella at rsabella@fgcu.edu.

Here is a link to the question submission page: https://docs.google.com/forms/d/e/1FAIpQLSfmT4wc-Wm-oUAoHVwFUsnVdbWriIci0srmRj9u3IgV4-Ge3g/viewform

10 Quick Tips for Remembering Students’ Names

Ever find yourself struggling to remember a students’ or other person’s name? We all do it but there are some tricks you can use to help you remember anyone’s name. Here are 10 tips from Counselor Clique to help you do that:

1. If your students wear IDs, subtly get a good glance at their name on their ID. 

2. Ask them how to spell their name for you (use this one in hopes that it’s not something super embarrassingly easy to spell).

3. Try to sneak a peak at their name on a worksheet if you’re in a classroom or catch them writing their name on a flipbook or an activity they’re doing in a small group of yours!

4. Ask them to remind you of their first OR last name (whichever one you think will trigger the other name for you). 

5. Study names in the yearbook or in your computer database system if it has pictures.

6. Review the class list/roster before you go into a classroom lesson. Names and faces (if you have pictures) will be fresh in your brain. 

7. Quiz yourself if you have bus or cafeteria duty. Stand outside of your office as students are walking in in the morning and see how many students you can name in your head. If you’re in a classroom teaching or observing, practice naming students in your head while they’re working on something.

8. Use their names as often as possible once you learn it. Repetition is key!

9. Endure and persist in a time where wearing masks and not being in school full-time is the new norm. This has got to be one of the hardest parts of forming relationships– definitely a barrier to learning names!

10. Just MAKE AN EFFORT! If you’re struggling, be honest that you’re still learning. Have a meaningful conversation with the student to trigger a memory of who they are to you!

Students notice if and when you care enough to (at least try) to remember their name. Once you start really committing student names to memory, you will gain so much momentum in your relationships at school!

Want to get additional information and resources from Counselor Clique? You can sign up for their e-mail list here: https://counselorclique.com/

Teen Driver Related Fatalities Continue to Rise

A recent study conducted by Bumper.com showed teen related driver fatalities were at a 12-year high in 2020. Some of the findings from their research showed:

  • Fatal accidents involving teen drivers hit new highs. NSC estimates motor-vehicle deaths in 2020 reached 42,060, up 8% from 39,107 in 2019 and the highest total since 2007. Bumper estimates the 2020 accidents involving young drivers (ages 15 to 20) killed 5,213 people, the most since 2009.
  • Teen drivers are about three times more likely to be involved in fatal accidents. Teenage drivers make up only 3.8% of the estimated 228 million licensed drivers in the United States, according to the latest government data, but on average from 2017-19 account for 12.4% of all fatalities.
  • Kentucky, Montana and Mississippi are deadliest for teen drivers. Measured by fatalities per 10,000 licensed teen drivers, states with the highest estimated rate in 2020 were: Kentucky (8.46), Montana (7.29), Mississippi (7.08), Arkansas (6.92) and New Mexico (6.77). States with the lowest predicted rates: Massachusetts (1.43), New Jersey (1.74), Hawaii (2.00), New York (2.09) and New Hampshire (2.14).
  • Several states see more than half of teen driving deaths during summer months. Between June and September, some states see more than half of the total year’s teen driver-related fatalities, based on 2017-19 averages. That list is led by Montana (53.9%), Maine (53.7%), North Dakota (51.4%) and Idaho (51.3%). States with the smallest percentage of teen driver-associated deaths in the summer are Florida (28.1%), Nevada (28.4%) and Arizona and Hawaii, with 29.6% each.
  • More than half of victims are under the age of 20. Historically, 56% of fatalities in accidents involving a teen driver are victims 20 years old or younger. Drivers are the most common victim (61%), followed by passengers (28%) and pedestrians (10%).
  • Speed, alcohol and distractions are the top causes. According to 2019 NHTSA data, 33% of teen-driving fatalities were associated with a driver speeding, compared to 26% of fatal accidents among all age groups. That’s higher than the 28% of drivers in teen driver accidents who had at least some alcohol in their system, compared to 33% for all age groups. Distracted driving, such as text messaging while at the wheel, accounts for 12% of teen fatalities, compared to 9% for all age groups. Accidents can happen for a variety of reasons, but it’s important to stay educated on the most common causes of car accidents to stay safe on roadways.

Here is a link to their complete findings which include the top 10 states and low 10 states for teen driving fatalities – https://www.bumper.com/analysis/teen-driving-accidents-fatalities/

How to Help Your Students Write Their Best College Application Essays

In one of her Friday Forums for educational professionals, Cyndy McDonald, a CEP who is well known as the founder of GuidedPath and one of the founders of HECA, interviewed Wow’s CEO Susan Knoppow.

Cyndy McDonald

With more than 30 years of experience in college admissions  under her belt, Cyndy recently launched a new venture as a career and business coach.

In the interview, Cyndy and Susan discussed best practices for college application essay coaching.

Read interview highlights below, including Susan’s top college essay coaching insights and tips. You can watch the interview here.

What can a writing coach do to best help students write good college application essays?

Susan talked about the best ways that writing coaches help their students during the writing process. She touched on a number of issues, including how to help students “keep their voice” while writing, why so-called bad writers can still write effective college essays and how to help students choose a topic.

Susan goes in depth about helping students write good college essays during the revision process. If your student or child asks you to read a draft of their application essay, you should! This is an honor, and it means that the student trusts you to read this very personal piece of writing. But, if you do so, remember that admissions officers aren’t reading students’ essays with a red pen in hand, so you shouldn’t either.

You are a college essay coach, not an editor with a red pen

As a professional, you are a coach, not an editor. This is Susan’s biggest piece of advice for professionals who read student essay drafts. Watch the recording, and hear Susan explain something you might not have heard before: The college essay does not have to be a beautiful piece of writing. Instead, it has a specific task—to communicate something meaningful about the applicant that admissions officers don’t already know from reading the rest of the application.

What does the essay teach you about the student?

If you’re reading a student’s essay, keep this in mind. Pay attention to whether or not the essay accomplishes its task, not whether the student uses commas correctly. And you don’t have to be an excellent writer yourself to do this. Instead, try to read like an admissions officer. This doesn’t mean rewriting sentences that you think sound awkward or telling the student that they should actually be writing about another topic.

The student voice is critical in any good college essay

Admissions officers know what the voice of a 17-year-old high school student sounds like; they can tell when an adult gets too involved or takes over the writing. What’s more, Susan addresses how the best topics are ones that highlight a trait that the student wants admissions officers to know about. Your job is to make sure that this trait comes across in the essay. Talk with the student about what works in the essay and whether it’s effective in its current form. And, as Susan says, “let go of the imperfect essay.”

The big takeaway …

Good application essays do not need to be works of art. Remember this, and both you and your students will be less stressed and more focused on what matters in the essay-writing process.

To watch a recording of Cyndy McDonald’s interview with Susan here.

Susan Knoppow

ABOUT THE AUTHOR

Kim Lifton, of Farmington Hills, MI, is President and Co-founder of Wow Writing Workshop, which teaches students and educational professionals a simple, step-by-step process for writing effective college essays, so students can stand out and tell their stories. Kim leads a team of writers and teachers who understand the writing process inside and out. Since 2009, Wow has been leading the college admissions industry with our unique approach to communicating messages effectively through application essays, including personal statements, activity and short answer essays and supplements. Kim is also a board member of MACAC. When she is not teaching students or training professionals, Kim likes to write her own stuff, do yoga at her synagogue, drink coffee, and swim laps (slowly but steadily) a few mornings a week at the high school she attended a very, very long time ago.

Kim Lifton

Our free gift to you!

And, if you’d like a free electronic copy of our book for counselors, How to Write an Effective College Application Essay, the Inside Scoop for Counselors, download it here.

Let your students know we have a free class for them, too!

If you want to help students with the basics, encourage them to sign up for our monthly free student class or Wednesdays at 7 p.m. Eastern.

Next up

Wednesday, Feb. 9, Wow Writing Workshop at 7 p.m. ET! You are welcome to sign up, too.

Learn more about Cyndy McDonald at CyndyMcDonald.com.

The College Board is taking the SAT 100% Digital

The College Board announced that the SAT test will be going all digital. In November 2021, College Board piloted the digital SAT in the U.S. and internationally; 80% of students responded that they found it to be less stressful and 100% of educators reported having a positive experience.

What’s Changing


“The digital SAT will be easier to take, easier to give, and more relevant,” said Priscilla Rodriguez, vice president of College Readiness Assessments at College Board. “We’re not simply putting the current SAT on a digital platform—we’re taking full advantage of what delivering an assessment digitally makes possible. With input from educators and students, we are adapting to ensure we continue to meet their evolving needs.”

Among the changes: the digital SAT will be shorter—about two hours instead of three for the current SAT, with more time per question. The digital test will feature shorter reading passages with one question tied to each, and passages will reflect a wider range of topics that represent the works students read in college. Calculators will be allowed on the entire Math section. Students and educators will get scores back in days, instead of weeks. And, to reflect the range of paths that students take after high school, digital SAT Suite score reports will also connect students to information and resources about local two-year college, workforce training programs, and career options.

With the transition to digital tests, College Board is working to address inequities in access to technology. Students will be able to use their own device (laptop or tablet) or a school issued device. If students don’t have a device to use, College Board will provide one for use on test day. If a student loses connectivity or power, the digital SAT has been designed to ensure they won’t lose their work or time while they reconnect. 

The changes will also make the SAT more secure. With the current paper and pencil SAT, if one test form is compromised it can mean canceling administrations or canceling scores for a whole group of students. Going digital allows every student to receive a unique test form, so it will be practically impossible to share answers.

The SAT will be delivered digitally internationally beginning in 2023 and in the U.S. in 2024. The PSAT/NMSQT and PSAT 8/9 will be delivered digitally in 2023 with the PSAT 10 following in 2024. More information about the changes can be found at SAT.org/digital.

New Scholarship Announcements for Your Students

We try to keep you apprised of new scholarships announcements that cross our desk as we know the cost of college continues to rise. These are all new ones that are available if any of your students are looking to apply:

  1. Jeremy Schulman Scholarship for First Generation Americans – This scholarship is available for students in the United States who are currently enrolled in a University or High School, and have plans to attend a University.  The scholarship is meant to create awareness for the problems faced by first generation Americans and to give back a little to students.

There are five (5) one-time awards of $1,000 for 5 different students

Deadline for this scholarship is April 15, 2022

A winner will be announced by May 15, 2022 

Link to apply and more information about the scholarships: https://jeremyschulmanscholarship.com/jeremy-schulman-scholarship/

2. Barry Epling Scholarship for Young Entrepreneurs – This scholarship is available for students in the United States who are currently enrolled in a University or High School, and have plans to attend a University.  The scholarship is meant to help a deserving student with scholarship funding who wishes to start their own business in the future.

Award of $1,000 for a single student

Deadline for this scholarship is April 15, 2022

A winner will be announced by May 15, 2022 

Link to apply and more information about the scholarship: https://barryeplingscholarship.com/barry-epling-scholarship/

3. “Marika Tolz Scholarship for Women in the Workplace – This scholarship is available for students in the United States who are currently enrolled in a University or High School, and have plans to attend a University.  The scholarship is meant to help a deserving student with scholarship funding and help to bring awareness to the issues facing women in the workplace.

Award of $1,000 for a single student

Deadline for this scholarship is May 15, 2022

A winner will be announced by June 15, 2022 

Link to apply and more information about the scholarship: https://marikatolzscholarship.com/marika-tolz-scholarship/

4. Mens College Scholarship – Men are choosing paths other than college. To counter this trend, a diverse group of fraternity alumni founded the Men’s College Scholarship which will award $50,000 in scholarships this year to inspire college attendance and academic success by young men.

Award of $50,000

Deadline for this scholarship is April 1, 2022

A winner will be announced by May 2, 2022

Link to apply and more information about the scholarship: https://foundationfe.org/highschoolscholarship/

5. Christopher Nohl Scholarship for Diverse Backgrounds – This scholarship is available for students in the United States who are currently enrolled in a University or High School, and have plans to attend a University.  The scholarship is meant to help a deserving student with scholarship funding who wishes to start their own business in the future.

Award of $1,000 for a single student

Deadline for this scholarship is July 15, 2022

A winner will be announced by August 15, 2022 

Link to apply and more information about the scholarship: https://christophernohlscholarship.com/christopher-nohl-scholarship/

Class of 2023 – College Application Guide

A Counselor, A Thomson, of Hillsborough Township HS in NJ, has put together an excellent online College Application Guide that should be of interest to Counselors around the country that are looking to create something similar for their school.

It includes the following pages (with links):

SCOIR (link to site)

Presentations and Videos

Class of 2021 Outcomes

Building a College List

College Visits

Majors and Careers

Application Info

Athletics

Community College

Financial Aid

Trade/Career Schools

Here are three tips for student success in closing from their guide:

  1. Read your email. Every day.
  2. Be an active participant. Students, this is your future.
  3. Ask questions and ask for help when you need it.

Taking A Gap Year Between High School and College: Six Reasons to Defer Admission after Acceptance to College and Two Reasons to Think Twice

Deferring admission (sometimes referred to as deferring enrollment) is the process of choosing a college to attend and postponing the start date for a semester or a year. The college agrees to hold the student’s place in the following year’s freshmen class and the student agrees (by paying a deposit) to attend the college the following year.

Why would a student choose to defer admission?

There are a variety of reasons why a student would choose to defer admission. Some students want to take a gap year to travel, volunteer, work and save money, or complete an internship. Other students might need to take time off before college to address a medical concern or due to responsibilities at home such as working for the family business or caring for younger siblings or a parent who is ill. Additionally, some students might not feel they are “college ready” and need additional time to develop maturity and skills such as independent decision making and time management.

What are the benefits of applying to college during senior year of high school and then deferring admission?

There are several benefits to applying to college during high school and then deferring enrollment rather than waiting until after high school graduation (during the gap year) to apply to college. These include:

  • While in high school, the student has ready access to many of the resources needed to apply to college. For example, the school counselor is available to answer questions about the process of applying and assist in building the college list. It is also convenient to ask for letters of recommendation from teachers after class.
  • The momentum provided by peers who are also applying to college can serve as a motivator.
  • The student’s gap year experience will not be interrupted by the process of applying to college.
  • The student will be able to execute their plans for the year after high school in comfort, knowing they have been accepted at a college they want to attend.
  • Parents are often reassured by a college acceptance and commitment by their child to attend college. The worry that their child will lose the motivation to attend college during the gap year is alleviated by having a definite college plan.
  • The student might change their mind about the gap year and want to attend college the following fall. It will be a great relief that their applications were submitted and they are on track for receiving acceptances.

Can students take courses at another college during the deferral period?

Colleges vary in their rules regarding taking courses at other colleges during the deferral period. Many do not allow students who have deferred admission to enroll at another college full-time or as a degree-seeking student. Some colleges will limit the number of courses a student can take at another institution, even if they are not enrolled as a full-time student. Students who choose to study at a community college or state university during a deferral may have to reapply as a transfer student in order to receive college credit for the courses they took during the deferral period.

Make sure to ask about the rules for taking courses at another college and avoid assuming that you will be able to do so during a deferral. Also, inquire about the process for ensuring the credits will transfer and be useful towards obtaining a degree.

What is the process of applying for a deferral?

The process to apply for a deferral varies across colleges. However, in general, students will be asked to submit their request to defer admission in writing and, if granted by the college, the deferral will apply for no more than one year. Students may be asked for a confirmation of their plans during their gap year. Some colleges grant deferrals to all students who request them, while others make a decision to grant deferrals on a case-by-case basis. Colleges who grant some deferral requests, but not others, are looking for a “good reason” for making the request. Examples of acceptable reasons for a deferral could include travel, volunteer work, employment to pay for college, the student’s health and family concerns. Once a deferral is granted, the student will need to send a deposit (if they haven’t already) to hold their place in the following year’s freshmen class. The amount of the deposit will vary depending on the college.

Students should call the admissions office of the college where they would like to defer enrollment and ask for specific details of the requirements and timeline for requesting a deferral.

What questions should students ask about deferring enrollment?

What is the process of applying for a deferral?

What documentation is required?

Is my application likely to be approved?

Is there a deadline for requesting a deferral?

Will my financial aid award (including scholarships) be affected? Will I need to fill out the FAFSA again? Will money I earn during my gap year affect my award?

What do I have to do to reenter the college? Are there deadlines for housing, registration, and orientation that I should be aware of?

Am I permitted to take courses at another college or university during the deferral period and if I do, will the course credit I receive be recognized toward graduation or other requirements?

Are there any downsides to applying to college and then deferring admission?

It is possible that a student will be a more competitive applicant after they complete a gap year. The gap year experience could provide students with the skills and experiences that colleges seek in applicants. These new experiences could inspire a student to write a winning college essay. Overall, a gap year experience could enhance a college application enough to move the student from the deny to the accept pile.

In addition, students will grow and change as a result of the gap year experience. As students learn more about themselves, they may realize what type of college would be best for them. Students might also identify a new major and career to pursue that they were not aware of in high school. The gap year experience could inform the student’s choice of which colleges may be a good fit for them. Had they applied and made an early commitment to college, they may land in the wrong place.

How can I learn more?

Deferring enrollment is just one of many topics Michelle McAnaney, founder of The College Spy, will be discussing in College Admissions 101, a live online course being taught on Sunday evenings in February. The course is meant for parents of students in grades 9, 10 and 11. Students are also welcome to attend. To learn more about this course and register click here.

Deferring admission (sometimes referred to as deferring enrollment) is the process of choosing a college to attend and postponing the start date for a semester or a year. The college agrees to hold the student’s place in the following year’s freshmen class and the student agrees (by paying a deposit) to attend the college the following year.

Why would a student choose to defer admission?

There are a variety of reasons why a student would choose to defer admission. Some students want to take a gap year to travel, volunteer, work and save money, or complete an internship. Other students might need to take time off before college to address a medical concern or due to responsibilities at home such as working for the family business or caring for younger siblings or a parent who is ill. Additionally, some students might not feel they are “college ready” and need additional time to develop maturity and skills such as independent decision making and time management.

What are the benefits of applying to college during senior year of high school and then deferring admission?

There are several benefits to applying to college during high school and then deferring enrollment rather than waiting until after high school graduation (during the gap year) to apply to college. These include:

  • While in high school, the student has ready access to many of the resources needed to apply to college. For example, the school counselor is available to answer questions about the process of applying and assist in building the college list. It is also convenient to ask for letters of recommendation from teachers after class.
  • The momentum provided by peers who are also applying to college can serve as a motivator.
  • The student’s gap year experience will not be interrupted by the process of applying to college.
  • The student will be able to execute their plans for the year after high school in comfort, knowing they have been accepted at a college they want to attend.
  • Parents are often reassured by a college acceptance and commitment by their child to attend college. The worry that their child will lose the motivation to attend college during the gap year is alleviated by having a definite college plan.
  • The student might change their mind about the gap year and want to attend college the following fall. It will be a great relief that their applications were submitted and they are on track for receiving acceptances.

Can students take courses at another college during the deferral period?

Colleges vary in their rules regarding taking courses at other colleges during the deferral period. Many do not allow students who have deferred admission to enroll at another college full-time or as a degree-seeking student. Some colleges will limit the number of courses a student can take at another institution, even if they are not enrolled as a full-time student. Students who choose to study at a community college or state university during a deferral may have to reapply as a transfer student in order to receive college credit for the courses they took during the deferral period.

Make sure to ask about the rules for taking courses at another college and avoid assuming that you will be able to do so during a deferral. Also, inquire about the process for ensuring the credits will transfer and be useful towards obtaining a degree.

What is the process of applying for a deferral?

The process to apply for a deferral varies across colleges. However, in general, students will be asked to submit their request to defer admission in writing and, if granted by the college, the deferral will apply for no more than one year. Students may be asked for a confirmation of their plans during their gap year. Some colleges grant deferrals to all students who request them, while others make a decision to grant deferrals on a case-by-case basis. Colleges who grant some deferral requests, but not others, are looking for a “good reason” for making the request. Examples of acceptable reasons for a deferral could include travel, volunteer work, employment to pay for college, the student’s health and family concerns. Once a deferral is granted, the student will need to send a deposit (if they haven’t already) to hold their place in the following year’s freshmen class. The amount of the deposit will vary depending on the college.

Students should call the admissions office of the college where they would like to defer enrollment and ask for specific details of the requirements and timeline for requesting a deferral.

What questions should students ask about deferring enrollment?

What is the process of applying for a deferral?

What documentation is required?

Is my application likely to be approved?

Is there a deadline for requesting a deferral?

Will my financial aid award (including scholarships) be affected? Will I need to fill out the FAFSA again? Will money I earn during my gap year affect my award?

What do I have to do to reenter the college? Are there deadlines for housing, registration, and orientation that I should be aware of?

Am I permitted to take courses at another college or university during the deferral period and if I do, will the course credit I receive be recognized toward graduation or other requirements?

Are there any downsides to applying to college and then deferring admission?

It is possible that a student will be a more competitive applicant after they complete a gap year. The gap year experience could provide students with the skills and experiences that colleges seek in applicants. These new experiences could inspire a student to write a winning college essay. Overall, a gap year experience could enhance a college application enough to move the student from the deny to the accept pile.

In addition, students will grow and change as a result of the gap year experience. As students learn more about themselves, they may realize what type of college would be best for them. Students might also identify a new major and career to pursue that they were not aware of in high school. The gap year experience could inform the student’s choice of which colleges may be a good fit for them. Had they applied and made an early commitment to college, they may land in the wrong place.

Michelle McAnaney is the founder of The College Spy, a full service independent educational consulting firm that assists students and families across the US and internationally with the college selection and application process. Prior to founding The College Spy, Michelle was a guidance counselor and educator for more than 15 years, including serving as the Director of Guidance at two high schools, an adjunct college professor and a GED tutor. Michelle holds a master’s degree in school counseling and a bachelor’s degree in human development. She completed UC Irvine’s certificate program in educational consulting and is a MBTI (Myers-Briggs Type Indicator) Certified Practitioner and a NLP (Neuro-Linguistic Programming) Master Practitioner. Michelle visits over 40 colleges each year so that she has first-hand knowledge of the colleges and universities her clients will be considering. You can find her on Facebook, Twitter, Instagram, LinkedIn.

How can I learn more?

Deferring enrollment is just one of many topics Michelle McAnaney, founder of The College Spy, will be discussing in College Admissions 101, a live online course being taught on Sunday evenings in February. The course is meant for parents of students in grades 9, 10 and 11. Students are also welcome to attend. To learn more about this course and register click here.


A Toolbox for Teen Anxiety

Selected excerpts from Conquering Fear: One Teen’s Guide to Overcoming Anxiety

My name is Carter Weinstein. I am an 18-year-old high school senior born in New York and raised in Texas. At first glance, I may seem like any other busy student who takes school seriously. I work hard in my classes, strive to make good grades, play sports, and participate in community service projects. I also spend time on social media and hang out with my friends.

Like many of my peers, I have been faced with a challenge that has affected me for my whole life—severe anxiety. Despite the recent focus in schools on both mindfulness and mental health, there seems to be a lack of first-hand personal perspectives. I’m here to change that.

Before I dive into some tips and tricks that help me work through my anxiety, a couple of important notes:

First, for the most part, I worked with a coach/therapist over time to identify many of these tools. Some of the things we discussed worked, and some did not. It took time to curate a good “toolbox” for my anxiety. Also, there are some small modifications I made on my own along the way that helped to really personalize the strategies for me.

Second—and super important—these tools work for me but may not work for you.  I am simply presenting them so you know there are tactics out there that can help. If you choose, you can use these as starting points when you are ready to start developing your own coping strategies with a parent or counselor.

Here We Go!

First, establish your goal. Although you could decide your motivation is to completely expel any stressful events/emotions from your life, that kind of goal would almost be setting yourself up for failure. With so many life changes ahead, some anxiety is inevitable for everyone. Instead, what if your goal were to lower your anxiety response to some of your triggers?

Deep Breathing and Meditation

You don’t need any equipment besides your lungs and your mind for deep breathing and meditation, so they are always accessible! There is a proven biochemical effect that takes place in your body—relaxing the mind—when you can take calm, deep breaths. The focus inspiring these breaths is the meditation part.

As easy as it is to suggest these tactics, I understand it could be hard to employ them when your anxiety is high. There are many books and easy-to-use apps available to help you practice, so you won’t have to look far for guidance. But practice is key so that you’re ready with the tools when you need them.

Visualization

Visualization is the process by which you form a mental image of something. The impact of visualization has been significant for me. Whether I am trying to pull myself out of a stressful situation, or charting future plans/success, it has been an incredibly impactful tactic.

When you feel as if you are consumed and inundated by negative emotions, imagine yourself in a place where your anxiety levels are near zero. Once you are there, open your eyes and realize that moment of panic does not last forever. There is a world existing outside of your anxious bubble. I cannot stress this enough: Whatever you are feeling right this minute, you’ll probably be feeling something different five minutes from now.

Distraction

Redirecting your mind with outside influences can also work. Whether it’s a means of entertainment (movies, video games, etc.), a book or magazine, or even music, focusing on characters, plot lines or lyrics can also be meditative and help redirect negative thinking. It just takes a minute to focus on another situation to get untwisted from an anxious spiral.  Distraction stimulates subconscious relaxation. When the show or song is over, I re-emerge, often with a new perspective and a cleared mind.

Exercise

Exercise is essential to managing both acute and generalized anxiety. Although I play sports both in and outside of school, that’s not where my level of activity stops. Your physical activity doesn’t have to be anything competitive. If you like yoga classes or playing tennis at the local rec center, that’s great. By taking part in any kind of aerobic activity, you are not only helping your body to release stressful toxins but you are also focusing on something other than your anxiety.

Sleep

When you’re sleep-deprived, everything you have to manage seems bigger and more cumbersome than it actually is. It sounds so basic, but we all need a good night’s sleep—and scientists are continuing to discover more and more reasons why that’s true. It is really hard in high school when you have so many things on your mind—so much you need to do and so much you want to do—to put your schoolwork away, get off social media, put your phone down, and go to sleep.  Even when I’m exhausted, I’ll continue to scroll through TikTok.

According to the U.S. Center for Disease Control, teenagers ages thirteen through eighteen should average eight to ten hours of sleep per night. Set the alarm for yourself every night, guaranteeing that you will be in bed by that specific time. You may even need to put your phone outside your room so that you won’t be tempted to pick it up.

Medication

For some people, medication can become an integral part of addressing anxiety. Each one of us is absolutely unique. Many people never need medication. Others might determine with a professional that a prescription should be implemented right away or may be part of their plan down the road.

Please note that you should never take any medication without oversight of a physician and the consent of your parents or guardian. Your medical doctor (pediatrician, psychiatrist, etc.) is the only professional who can give you appropriate advice about whether or not medication could be helpful for you—and if so, which one.

Just like therapy itself, I believe the use of anti-anxiety medication should never be stigmatized. If I had atrial fibrillation (irregular heart palpitations), a cardiologist would not hesitate to put me on medication if that were appropriate. No one would ever think less of me for taking it; I wouldn’t think less of myself, either. Doctor-prescribed medication for challenges related to your mind should be just the same—no stigma, no judgment.

No Matter What You Try . . .

Don’t give up. It’s easy to try any of these coping mechanisms—or ones that you identify for yourself—once and then give up. Maybe you just don’t get the hang of meditation the first time you try it. Or you put your phone away, sleep straight through one night and still feel anxious the next day. With that said, if you cycle through a specific method a few times and you still don’t feel it has any benefit, definitely move on. You don’t want to stick with something that’s not working when a better coping mechanism could be just around the corner.

But never give up hope. You will find what works for you.

Find a partner to join your team. Whether it’s a parent, a school counselor, or a coach, having some adult in your corner will make things easier for you to navigate options and stay committed. There is no shame in seeking out help.

Lastly, don’t be afraid to talk about your anxiety. You will be shocked to find out how many people around you have similar struggles—even though their struggles might look different than yours. Sharing your journey will not only take a huge weight off your shoulders, but you may also find that your openness helps others. That in and of itself is therapeutic and rewarding.

I hope you are as excited as I am for you. I know how hard it is. I have been there. And I will be back there again. Remember, you are never alone.

Carter Weinstein is a freshman at Georgetown University and the author of Conquering Fear: One Teen’s Guide to Overcoming Anxiety. Carter hopes to get this book into the hands of every incoming high school freshman or college freshman, so out of the gate, they know that everyone has struggles and they are not alone.

What’s the Best Way to Structure a College Essay?

Recently, I had a conversation with a counselor who wondered how he might help students select the right structure for their college essays. The counselor asked me which of these approaches I prefer for college essay coaching:

  • Selecting multiple scenes to illustrate your most important values.
  • Starting the essay with a hook.
  • Outlining the beginning, middle and end of the essay before starting to write.

Hmmm… none, I responded! That was easy enough.

Truth be told, this was not a new question for me. High school counselors, independent educational consultants and teachers who work with students applying to college ask my business partner Susan Knoppow and me these sorts of questions all the time:

  • Which structure do colleges prefer?
  • Which structure is best?
  • Which is easiest to write?

Our answer remains the same: There is no best, easiest or preferable college essay structure.

At Wow, we don’t tell our students how to structure their essays.

We don’t even show them samples so they can choose a structure they like.

Instead, we give them simple instructions, and teach them how to make their own editorial choices.
 
The BEST structure for any college essay is the one that emerges organically as a student goes through the process of writing the essay.

Want to learn more?

Here’s a webinar Susan recorded a couple years ago about what we like to call the messy middle – the point during essay-writing when structure emerges from the freedom and chaos of an early draft.
 
The messy middle can be unnerving for students (and the pros who work with them). It’s unpredictable and leaves many otherwise confident folks feeling out of control. But take our advice – roll with it and trust your students to revise their essays with a little bit of guidance.

You don’t have to know where they’re going to end up.

Be willing to be surprised.

Kim Lifton, of Farmington Hills, MI, is President and Co-founder of Wow Writing Workshop, which teaches students and educational professionals a simple, step-by-step process for writing effective college essays, so students can stand out and tell their stories. Kim leads a team of writers and teachers who understand the writing process inside and out. Since 2009, Wow has been leading the college admissions industry with our unique approach to communicating messages effectively through application essays, including personal statements, activity and short answer essays and supplements. Kim is also a board member of MACAC. When she is not teaching students or training professionals, Kim likes to write her own stuff, do yoga at her synagogue, drink coffee, and swim laps (slowly but steadily) a few mornings a week at the high school she attended a very, very long time ago.

Coming Up 


We cover a new topic in our Pro Chats each month – Wednesdays at 1:00 p.m. Eastern! Click here to register for our free sessions!

February 9       Improve in the New Year: Help Students Write Their Best Possible Essays

March    9        Cliches: “My Students Can’t Stay Away from College Essay Cliches”

Our free gift to you!

And, if you’d like a free electronic copy of our book for counselors, How to Write an Effective College Application Essay, the Inside Scoop for Counselors, download it here.

Let your students know we have a free class for them, too!

If you want to help students with the basics, encourage them to sign up for our monthly free student class or Wednesdays at 7 p.m. Eastern.

Next up

Wednesday, Feb. 9, Wow Writing Workshop at 7 p.m. ET! You are welcome to sign up, too.

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