Wellness Resources — Student Support at Placerita Junior High
Welcome Message
What We Offer 🐾
🐾 Therapy Dogs
Our therapy dogs visit the Wellness Center to help students relax, de-stress, and feel more at ease during the school day.
🤝 Friendship Wednesdays
Every Wednesday, students are welcome to come in and meet new people in a fun, low-pressure environment — a great way to build connections and find your people.
🧘 Calming & Sensory Space
Need a moment to reset?
Our calming space is a quiet, comfortable environment designed to help students regulate their emotions away from the noise of the day.
💬 One-on-One Check-Ins
Sometimes you just need someone to talk to.
Students can stop by anytime for a private, supportive check-in with wellness staff — no appointment needed.
🕊️ Peer Mediation
Having a conflict with another student?
Peer mediation helps both sides share their perspective and find a solution together, with support from trained student mediators.
Mental Health & Emotional Wellness
Your feelings are valid — all of them.
• Talking about how you feel is a sign of strength, not weakness.
• Try writing down 3 things you're feeling at the end of each day — it helps your brain process emotions.
• Music, art, and movement are all forms of emotional release. Don't underestimate them.
• Sleep affects your mood more than almost anything else. Even 30 extra minutes makes a difference.
• Connection matters.
Spending real time with even one trusted person builds resilience.
•Try This: 5-4-3-2-1 Grounding Exercise
When emotions feel big, use your senses to come back to the present:
1. Name 5 things you can see
2. Name 4 things you can touch
3. Name 3 things you can hear
4. Name 2 things you can smell
5. Name 1 thing you can taste
Ask Yourself:
• What emotion am I feeling right now, and where do I feel it in my body?
• Is what I'm telling myself actually true, or is it just fear talking?
• What's one small thing that usually makes me feel a little better?
When to Ask for Help: Talk to a trusted adult or visit the Wellness Office if your emotions feel impossible to manage, if you're pulling away from everyone, or if you're having sad thoughts. You don't have to wait until things get really bad — asking early is always okay.
Stress & Anxiety Management
Stress is normal — but it doesn't have to run the show.
• Break big tasks into smaller steps. A huge project feels way less scary as a simple to-do list.
• Taking a 10-minute break often makes you more productive, not less. Rest is not wasted time.
• Moving your body — even a short walk — lowers stress hormones.
• Dehydration makes anxiety worse. Drink water — seriously, it helps.
• If you're spiraling, put your phone down. Scrolling usually makes anxious feelings worse.
Try This: Box Breathing (4-4-4-4) This calms your nervous system in under 2 minutes:
1. Breathe in for 4 counts
2. Hold for 4 counts
3. Breathe out for 4 counts
4. Hold for 4 counts — repeat 3–4 times
Ask Yourself:
• Is this something I can control, or am I worrying about something I can't change?
• What's the actual worst case — and could I get through it if it happened?
• Have I eaten, slept, and moved today?
When to Ask for Help: If anxiety is stopping you from going to class, being around friends, or enjoying things you used to like — that's a sign to reach out. Anxiety is very treatable. You don't have to push through it alone.
Social Media & Screen Time
Your feed doesn't define you.
• Social media shows highlight reels — not real life. Everyone is dealing with things you can't see in their posts.
• Notifications are designed to keep you hooked. Try turning them off for a few hours.
• Scrolling right before bed messes with your sleep. Try putting your phone across the room at night.
• If an account makes you feel bad about yourself every time — unfollow. It's that simple.
• Trade one hour of screen time for something that uses your hands or body. You'll feel the difference.
Try This:
Mini Digital Detox
Try this for one day and notice how you feel:
1. No phone for the first 30 minutes after you wake up
2. Phone-free during meals
3. No screens for 1 hour before bed
4. Notice what you did with that time instead
Ask Yourself:
• After I scroll, do I feel better or worse than before I picked up my phone?
• Am I comparing my real life to someone else's edited highlight reel?
• Is there something I've been putting off because I've been on my phone?
When to Ask for Help:
If something happened online that hurt you — cyberbullying, something that scared you, or a situation that feels out of control — please tell a trusted adult or come see us. You won't be in trouble. We're here to help.
Mindfulness & Calming Techniques
Small moments of calm add up to big changes.
• You don't have to sit still to be mindful. A mindful walk, meal, or shower counts.
• Try spending 60 seconds just listening to every sound around you — it pulls you into the present instantly.
• Writing down 3 good things each day rewires how your brain looks for them.
• Your breath is always there as an anchor. Even 3 slow, deep breaths can shift how you feel.
• Starting your morning without your phone — even for 10 minutes — sets a calmer tone for your whole day.
Try This:
4-7-8 Breathing
Great for moments of panic or before a test:
1. Breathe in through your nose for 4 counts
2. Hold your breath for 7 counts
3. Breathe out through your mouth for 8 counts
4. Repeat 2–3 times
Ask Yourself:
• Am I in this moment right now, or am I stuck in the past or future in my head?
• What's one thing I can appreciate about right now, even if things aren't perfect?
• What does my body need right now — rest, movement, water, or connection?
When to Ask for Help:
If you feel disconnected from yourself or others most of the time, or if you feel numb, empty, or like nothing matters — please come talk to us. These are real feelings that deserve real support.
The Wellness Office
Is For You You don't need a reason, a referral, or a crisis to stop by. Come as you are. We're here. 💛