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Winter 2022
Winter is Coming: Be Aware of Seasonal Affective Disorder
Winter is coming and with winter comes shorter days and a decrease in sunlight. Some may feel the “winter blues” and others may experience a seasonal pattern of depression known as Seasonal Affective Disorder (SAD). SAD can affect adults, children, and teens. This form of depression most often occurs during the winter months.
Those who experience SAD may:
- Withdraw from social situations
- Feel run down
- Crave carbohydrates
- Feel anxious and/or irritable
- Feel excessive sleepiness
- Have difficulty waking up in the morning
- Perform poorly in school
- Experience weight gain
The exact cause for SAD is not known but, because of winter’s shorter days and decrease in sunlight, the body’s clock or “circadian rhythm” becomes disrupted. Sunlight affects the brain’s production of two important neurotransmitters responsible for sleep and mood.
It is important to consult with a healthcare professional for a proper diagnosis and to receive treatment for SAD.
What can be done to alleviate SAD symptoms:
- Open the blinds/shades
- Go outside every day
- Exercise
- Eat a healthy diet
- Use a wake-up light or sunrise alarm clock
- Speak with a healthcare provider for treatment options
For more information please visit:
If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255). You also can text the Crisis Text Line (HELLO to 741741) or use the Lifeline Chat on the National Suicide Prevention Lifeline website.
Take Precautions To Prevent RSV This Season
This year’s flu season is already showing early, an indicator that this season may be worse than recent years, so don’t delay in getting vaccinated against flu and COVID-19 to help prevent serious illness in your home. There are also increasing numbers of Respiratory Syncytial Virus (RSV) cases, which may cause serious illness and hospitalization in children and older adults.
Pediatricians and healthcare providers are already seeing high volumes of patients with respiratory illnesses seeking care. Across Virginia, emergency department and urgent care clinic visits involving patient diagnoses of RSV have quadrupled since early September and remain high.
To enjoy the holidays and protect yourself and your family against flu, RSV, and other respiratory illnesses, take the following steps:
- Make an appointment to get a flu vaccine as soon as possible. Everyone 6 months and older should get a flu vaccine (with rare exceptions). Flu vaccines are widely available at doctors’ and pediatricians’ offices, grocery stores, and pharmacies.
- Get vaccinated against COVID-19 if you have not done so already. Get boosted if you have been vaccinated and it has been at least 2 months since your last vaccine dose. Bivalent booster doses are available for vaccinated individuals five years and older. Find out where you can get a COVID-19 vaccine or booster in your community by visiting: vaccinate.virginia.gov or call (877) VAX-IN-VA or (877) 829-4682.
- Parents/caregivers of sick children should keep students home from school and other activities to help limit the spread of infection.
- Adults who become ill are also encouraged to stay home to limit the risk of spreading illness and contact their healthcare provider for evaluation, testing and/or guidance. There are treatment options for both COVID-19 and influenza; people are encouraged to seek care quickly and talk to their healthcare provider about possible treatment options.
- Don’t forget to wash hands regularly, avoid touching the face with unwashed hands, cover the mouth when coughing or sneezing, and limit the time children spend in large group settings with contagious individuals whenever possible.
The increases in respiratory illnesses are a good reminder to Virginians to get vaccinated, take simple prevention steps, and seek appropriate medical care and guidance if you become sick.
Handwashing Keeps Your Family Healthy
Did you know that proper hand hygiene alone can prevent up to 80% of infectious diseases? Washing your hands is the most important and easiest action you can take to lower your chance of getting sick and spreading illness. Frequent and proper hand washing kills the germs that cause:
- Gastrointestinal illnesses, such as norovirus and E. coli
- Influenza
- COVID-19
- The common cold
- RSV
- Strep throat
- Staph infection
- Pink eye
— and many other diseases.
SIX STEPS TO PROPER HANDWASHING
Step 1: Start with warm water.
Step 2: Use soap to make a lather.
Step 3: Scrub for 20 seconds.
Step 4: Rinse well.
Step 5: Dry hands completely.
Step 6: Use a towel to shut off the faucet.
WHEN TO WASH
You should always wash your hands BEFORE:
- Touching eyes, nose and mouth
- Inserting or removing contact lenses
- Preparing food
- Eating
- Treating cuts and wounds
- Providing care for someone who is sick with vomiting or diarrhea
You should always wash your hands AFTER:
- Using the toilet
- Coughing, sneezing or using a tissue
- Eating or drinking
- Touching cuts, burns or infected areas on the skin
- Handling raw meat and poultry
- Changing diapers
- Touching public surfaces like door handles, gas pumps, shopping carts, etc.
- Touching garbage
Lead by example. Remember younger children imitate what they see you do. You can remind your kids to wash their hands while making it a fun family activity. You can do so by:
- Making it a part of your routine such as prior to eating, after using the bathroom, etc.
- Making up your own handwashing song
- Turning handwashing into a game
- Giving frequent reminders
- Doing it together
More information on hand hygiene, hand sanitizers, videos and posters is available from the Fairfax County Health Department.
Tips for Keeping Kids Active in Winter
Winter will soon be here bringing shorter and colder days. With a little planning and the tips below, you can have fun while staying safe and warm:
- Wear Protective Clothing
- Dress in layers for warmth
- Wear hats and gloves
- Insulated boots are a must
- Wear bright/light colored clothing if outside as it gets dark
- Take Breaks Indoors
- Set reasonable limits on amount of time spent outside
- Kids lose heat more quickly because they are smaller
- Trade wet clothes for warm, dry wear
- Stay hydrated, even in winter
- Have Fun!
- Take family bike rides or walks
- Have relay races
- Enjoy the snow
- Build a snowman
- Go sledding
- Have a friendly snowball fight
Boost Your Immune System with Winter Seasonal Produce
The Office of Food and Nutrition Services (FNS) is committed to helping students reach their optimal physical health. As we enter the season of winter, FNS provides a variety of seasonal fruits and vegetables during breakfast and lunch. Broccoli, carrots, oranges, and potatoes are just a few of our students’ favorite winter produce offerings available in our current menu rotation.
Consuming fruits and vegetables at their peak of freshness in the winter helps boost the immune system, along with keeping our bones healthy, due to less sun exposure during the winter months. It can also help boost mood and energy levels throughout the day.
Interested in learning more? Please visit: https://fcps.nutrislice.com/menu/ for more information and to view our current menus!
Fairfax County Youth Survey - Three to Succeed!
The Fairfax County Youth Survey, which is administered to all students in grades 6, 8, 10, and 12, provides a wealth of information about a variety of topics related to our youth that influence their physical and mental well-being. Data from the Youth Survey reinforce what we already know from decades of research: when youth have protective factors in their lives – the supports, opportunities, and relationships they need to build resilience – they have healthier outcomes. Specifically, children and teens with three or more protective factors are more likely to manage stress, cope with difficult emotions, make better choices, and develop healthy habits. It only takes three protective factors to make a significant difference!
Everyone plays a role in ensuring that youth are thriving in Fairfax County. Parents and caregivers are incredibly influential in determining a child or adolescent’s trajectory, and can provide powerful protective factors for youth. Examples include being available to help, knowing where your children are, involving your children in family decision-making, showing respect for all family members, and communicating clear disapproval of drug and alcohol use.
Schools are also critical spaces in which to nurture protective factors for children and adolescents. Teachers and educators can help by recognizing and praising good effort, presenting opportunities to talk one-on-one, discouraging bullying and cultivating a feeling of safety, and fostering open communication with parents, even when students are doing well.
Learn more about the Fairfax County Youth Survey and building assets in our youth using these sites: https://www.fairfaxcounty.gov/health-humanservices/3-succeed and https://www.fairfaxcounty.gov/health-humanservices/fairfax-county-youth-survey.
Winter Break: Setting up for Success
For many, the winter break brings great opportunities for relaxation, rejuvenation, and moments of joy. Even so, the changes to routine and time away from friends and school staff can be stressful for some students. As you make plans for your time away from school, consider the tips below for you or your student:
Maintain key parts of your routine. While some flexibility is helpful, particularly to do activities you enjoy and can’t regularly take part in, routines generally help us to feel less anxious and more prepared to tackle the day. Perhaps maintaining your regular sleep schedule, eating habits, or workout routine would help you to be at your best. Staying connected to close friends and family may also help. Take note of what works best for you and your student, maintaining some of those activities during the break.
Cultivate Joy. The break can bring both large and small moments of joy. Although many are able to spend time with loved ones or enjoy a special meal, that is not always possible (and sometimes not enough). Consider how you might create small moments of joy in between bigger events. Treat yourself to a few extra moments to savor your favorite cup of tea, call a favorite friend, or enjoy your favorite song on the radio. Try to build in time for activities that energize you or help you to relieve stress, whether that is listening to music, being creative, cooking your favorite meal, or watching a movie alone to recharge.
Prepare to return. As your student gets ready to return to school, ask them what they are most and least looking forward to. Be excited alongside them for the good things and gently help them work through any worries they may have. Make sure they can find anything they need for the first day back.
Visit the Student Safety and Wellness webpage for more information about a variety of topics related to student well-being.
Alcohol and the Holidays
The holidays usually involve family time, games, movies, food, and possibly drinks. The holidays may have involved less family members in recent years, but that didn’t necessarily mean less alcohol for some. Alcohol consumption increased during the pandemic and when ABC stores were deemed essential, it didn’t help lower those rates (ABC News, September 29, 2020). Many people are still trying to figure out how to navigate our “new normal” since a global pandemic wasn’t on our to-do list in 2020, but we encourage you to consider a few things during these trying times.
Questions to consider when drinking with your family:
- What message am I sending if I drink in excess around my underage child?
- Have I had conversations about responsible drinking with them?
- Are the conversations I have about alcohol realistic?
- Do my conversations with others reinforce alcohol use as a coping skill during stressful times?
- What messages am I sending my underage child if I allow them to drink with me or another adult in the house?
For general questions about the FCPS Substance Abuse Prevention Program, please contact the Office of Student Safety & Wellness at: (571) 423-4270 and be sure to follow us on Twitter at @FCPSSAPS.
HR Wellness/Holiday Workouts
Your Employee Wellness Team has scheduled these upcoming classes to keep you active during the holiday season. These virtual classes are live using the Zoom platform. You can find the meeting codes and passwords on the Employee Wellness Programs Hub page and recordings will be made available. For questions, please email employeewellness@fcps.edu.
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December 14, from 5 to 6 p.m., Jingle Bell Rock Zumba: Get into the holiday spirit with this dance-focused cardio fitness class.
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December 20, 11 a.m. to noon, Sweating & Sleighing HIIT Workout: Strap on your sleigh bells and crush this high-intensity interval training session.
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December 21, 7 to 8 a.m., Yoga: This ancient practice creates a strong and flexible body through a focused and calm mind.
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December 22, 11 a.m. to noon, Run, Run, Rudolph Cardio Express Workout: Get in shape for the new year and improve your endurance with this cardio workout!
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