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February may be the shortest month of the year, but it can often feel like the longest because of it being in the middle of the winter with cold, dreary days and the end of school still far in the distance. Due to COVID-19 and winter, are you finding yourself feeling…

Anxious?

Stressed?

Overwhelmed?

If you are experiencing these emotions, you are not alone. Every teen experiences anxiety at different points in their high school experience. Sweaty hands, a racing heart, or ‘butterflies’ in the stomach can be common symptoms when a person feels stressed or anxious. However for some teens, anxiety can interfere with everyday life and relationships.

The pandemic has caused many young people to feel isolated and struggling to work through their feelings of anxiousness. The way you feel when you are stressed is the brain trying to protect the body from perceived danger. The brain is very complex, but in basic terms, there are three parts:

The Survival Brain: This part of your brain responsible for keeping you alive. It controls heart rate, breathing, body temperature, sleeping/waking, and movement.

The Emotional Brain: This part of your brain is responsible for regulating your emotions.

The Smart Brain: This part of your brain controls higher functioning and deep thinking, such as communication processing (reading, writing, talking and listening), problem solving, and critical thinking.

When our brain thinks we are in danger, it responds to help us stay safe. This is called our fight/flight/freeze response. This was especially useful a long time ago, when hunters faced danger from wild animals and had to choose whether to fight, run, or hide. In that moment of intense stress, your survival brain takes over to raise your heart rate, breathing, and body temperature. It can also increase your ability to run quickly. The emotional part of your brain makes your feelings more intense, such as ANGER to act as a warning system. Your “thinking brain” temporarily goes offline, making it more difficult to talk and solve problems….because it really doesn’t matter if you can find the answer to algebra problems if you are being chased by a bear! The good thing is after you are safe, the brain returns to normal.

These days it’s rare for us to find ourselves in true “danger” situations, but our brains are still stressed. Modern day stress can range from school work, expectations of parents, conflict with people we care about, change, doing something new, bullying, or fear of the unknown. What makes stress today more difficult is that it does not go away quickly, but instead can be long-lasting. Chronic stress causes the Survival Brain to go into overactive protective mode, producing chronic anxiety and worry.

Anxiety is very energy intensive. It’s like running on ‘high alert’ all the time. Let’s look at 3 ways to bring calmness into our lives.

1) Calm your body

Calming your body helps to calm your mind. By controlling your heart rate and movement, you can encourage your brain to relax. Exercise is important to use up extra energy and improve health. Aim for at least 30 minutes a day, 3x a week. 

Lastly get enough sleep. Your Smart Brain doesn’t work as well when you are tired, meaning you are more likely to make risky or emotional decisions. People also tend to feel more anxious at night because the Emotional Brain is more active causing heightened emotions. 

2) Calm your mind

Focusing your thoughts can help break the worry cycle. Think about something positive in your life. We all have something to be thankful for. Be aware of the influences in your life…friends, social media, t.v., music, etc…what we put into our mind affects what we think about.

“Friends, I’d say you’ll do best by filling your minds and meditating on things true, noble, reputable, authentic, compelling, gracious—the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse….Do that, and God, who makes everything work together, will work you into his most excellent harmonies.” 

Philippians 4:8

3) Turn your Smart Brain back on

Re-engage your smart brain. Once you have calmed your body and mind, you must also turn your “thinking brain” back on. This part of your brain allows you to reflect on situations thoughtfully. To help manage stress through your Smart Brain:

     -Talk to someone you trust

     -Journal (write your thoughts down)

     -Research or read

     -Learn something new

If you are feeling more stressed than usual or anxious thoughts are interfering with your daily life, talk with your homestay family or AHLI Coordinator to get extra help. We understand these are not easy times, and we want you to be healthy in all areas.

Take a moment to watch this video from a recent AHLI graduate. She shares how she balanced the stress of high school during the pandemic. 

Sincerely,

Tiffanee M. Wright, MA, MPH | Executive Director
AHLI – International Education and Homestay

As we jump into 2021, it’s a great time to think about bolstering your vocabulary! Not only does both the ACT and SAT test your breadth of knowledge on words, but having an extensive lexicon will improve your communication and comprehension skills. Every good mechanic has a big toolbox. A mechanic uses just the right tool to tune up an engine to make it stronger and more powerful. Vocabulary is like a sturdy tool in your toolbox, just like punctuation, grammar, and style that can “power-up” your writing.

We use writing everyday to communicate ideas, feelings, and opinions to those around us. Sometimes we are successful, and other times, we are not quite able to express what we really mean.  Having a good vocabulary helps us say exactly what we intend to.  It also helps us convey more detail more concisely. 

There are several ways to work on learning new vocabulary and their definitions. 

Flashcards are a great way to memorize new terminology. Use a technique called the waterfall method. Taking 40-50 flashcards, work through the pile by placing them into 2 piles: the Know pile and the Don’t Know pile. Then work through the Don’t Know pile again, placing the cards either in the Know pile or making a new Don’t Know pile. Keep working through your pile, until you have mastered all of the cards. (Here are the top 262 words found in SAT tests.)

For those who prefer to use technology, there are websites and apps to help with learning vocabulary.

StudyStack.com has pre-made flashcards you can use to learn common SAT words. 

If you enjoy playing games, try Bubbabrain.com. With timed games, you can test your skill matching words and their meanings. This website also has games to improve your skill on all high school subjects, such as biology, chemistry, and english based on grade-level.

Words, Words, Words (WINR Games, Inc) is an Android free app that utilizes flashcards and quizzes for vocabulary. It also includes audio so students can learn how to pronounce the words as well as spell them. 

Easel (Learnbat, Inc) is an Apple app that allows students to take practice SAT and Algebra questions by using a blank canvas. If you get stuck on a problem, there is a ‘show me’ help button that will walk you through the answer. There are both free and paid app options.

If you have other websites or apps that you’ve found to be helpful in learning new words and their meaning, share with me on WeChat!

Sincerely,

Tiffanee M. Wright, MA, MPH | Executive Director
AHLI – International Education and Homestay

Guest Writer: Kirk Benner

**READ TO END TO LEARN ABOUT AHLI STUDENT CONTEST. TWO WINNERS WILL EACH RECEIVE A $10 GIFT CARD

What makes a successful high school student? There are many ways in which a young person can be successful, but planning ahead is essential. Planning for the college application process starts early in high school which involves college visits, completing high school classes to the best of one’s ability, becoming a well-rounded student who volunteers, participates in extra-curricular activities, and leads well with integrity.

A specific part of the college planning process that often happens in the junior and senior years involves college entrance exams. Along with international students needing to submit an English proficiency exam, like the TOEFL, colleges often require a college entrance exam like the SAT or ACT. During our current experience with the pandemic, some colleges are making these exams optional for admissions, but having a future plan to take these exams is recommended.

School counselors recommend students consider taking both the ACT and SAT (one without and one with the essay), along with SAT Subject tests if required by the college(s) of interest. In most high schools, students take the PSAT (Preliminary Scholastic Aptitude Test) in the fall of their junior year. These PSAT results will help a student better prepare to take the actual SAT/ACT in the spring of the junior year and then again early in the fall of the senior year. These exams are offered approximately monthly throughout a typical high school academic year and can be registered for online.

How can a student prepare for taking standardized college entrance exams?

• Take rigorous high school courses in all subject areas
• Continue reading, speaking and studying English to expand vocabulary
• Utilize free resources from ACT & College Board
• Consider taking test prep courses
• Have conversations with college admissions personnel about realistic, obtainable scores that will be acceptable for potential admissions

How important are test scores for getting into college?

While these test scores are often a significant part of the college admissions process, they are only a part of what makes an ideal candidate for college. Colleges also look at:

• High school grades 
• GPA
• Involvements and leadership in and outside of high school
• Volunteering and serving
• Demonstrating a strong sense of character

The above are all ways to work towards fulfilling the best version of yourself as a high school student preparing for post-secondary educational opportunities.

Sincerely,

Everywhere you look, you see political campaign signs, billboards, and media ads. Even if you are not currently in the United States, it is important to understand the U.S election process as the outcome influences all countries. While the presidential candidates get the most attention, in this election, citizens will also be voting for seats in Congress, which is where laws are written and passed. Congress consists of two chambers: House of Representatives and Senate. All 435 seats of the House are up for re-election, and 33 seats of the Senate.

The U.S. has a multi-party political system, but is dominated by two major parties- Republican, also known as GOP (Grand Old Party) and Democrat. In general, the Republican party, known as the more conservative political party, is founded on the idea of individual rights and justice. Recently, it has stood for lower taxes, gun rights, and tighter restrictions on immigration. Support for this party is often found in more rural areas.  The Democrat party revolves around community and social responsibility and takes a more liberal stance on issues such as climate change, health insurance, and the death penalty. Support for the Democratic party is stronger in urban areas.

Our current President, Donald Trump is Republican and is campaigning for a second 4-year term. The Democrat candidate is Joe Biden, former Vice President for Barack Obama. Candidates compete for electoral college votes. Each state gets a certain number of electoral college votes based on its population. There are 538 votes available, so a candidate needs to win at least 270 votes (51%) to become president. A candidate is trying to win each state-level contest rather than the popular vote. All but two states (Nebraska and Maine) have a “winner-takes-all” rule, so whichever candidate gets the highest number of votes gets all of the electoral college votes for that state.  In 2016, Democratic presidential candidate Hillary Clinton received the most individual votes nationally, but Republican nominee Donald Trump had the most electoral college votes and therefore won the election.

Most states lean heavily toward one party or the other. But a few states are considered “battleground states”, meaning support is close to being evenly divided between the two parties. Examples of these states are Florida, Ohio, Arizona, and Pennsylvania. These are key states for the candidates to try win.

All American citizens who are 18 and over are eligible to register to vote. Many, but not all states allow you to mail in your ballot or vote in person on the day of the election, which is November 3rd. Mail-in voting is an important issue this year due to the COVID-19 pandemic. It can take several days for all of the votes to be counted, but often the winner can be announced by the next day. If the incumbent (current) presidential candidate loses, the new president will be sworn in during an inauguration ceremony on January 20, 2021.  We all want to have a safe, and fair election process. One of the fundamental values of being an American citizen is the right and privilege to vote for America’s leadership.  AHLI invites you to learn more about the American election process by talking with your host family, watching the presidential debates, and following the election night news coverage.

Sincerely,

Tiffanee M. Wright, MA, MPH | Executive Director

AHLI – International Education and Homestay

Developing new habits is not easy, but as you have returned to school you have seen the importance of needing healthy habits to be successful in your social, physical, emotional, and academic life. Last month we talked about the Habit Loop and how we need to be consistent with a new routine to create a new habit. This month we are focusing on how small changes add up to big results. Let’s look at ways you can start this school year with little steps to build better habits.

10 Good Habits to develop:

1) Turn off your phone and other electronics 30 minutes before going to sleep- The blue light from electronics decreases the production of melatonin, which is a natural chemical in the body that makes us sleepy.

2) Listen to music that makes you happy– Listening to music when you’re feeling sad or upset is a positive coping skill to boost your mood.

3) Be inspired, not jealous– Don’t compare yourself to others- what they have, what they can do, what they look like, rather be motivated to improve yourself by finding your own passions, skills and hobbies.

4) Print papers and projects at least a day before submission– Don’t wait until the last minute and be rushed! Give yourself time to review your paper in print to make corrections.

5) Get Involved– Try new clubs, activities, and sports at your school to meet other students and expand your skills. Not only will you make new friends, but it will help your college application.

6) Celebrate small victories– Be proud of yourself! Set small goals, and celebrate when you reach each one.

7) Write down all your due dates– Stay organized by keeping a planner book so you do not miss turning in a school assignment. Daily assignments are important, so missing just a few homework assignments can bring down your grade.

8) Wake up 1 hour before school starts– Wake up early enough so you are not rushed to get to school. Have time to eat breakfast so you have energy to be focused in your classes.

9) Set goals now at the start of the semester– There is a saying, “If you aim at nothing, you will hit it every time.” Your performance will improve if you have a goal to focus on.

10) Ask questions– Don’t be afraid to ask questions in school.  Teachers like students who ask questions. Don’t be afraid to ask questions to learn more, or to be sure you are understanding correctly.

3 Bad Habits NOT to fall into:

1) Skipping meals or not eating healthy– Being in a new culture can make it difficult to develop healthy, balanced eating habits. Remember to avoid a lot of snack food and soda, and include fresh fruit and vegetables.

2) Not studying for tests– Exams are an important part of your grades. Do not wait until the night before to start studying for a test.

3) Staying up late chatting with friends or playing video games– A teenager needs 8-10 hours of sleep each night. Research has shown that teenagers who get enough sleep have higher grades, better memory, and stronger emotional health.

Focusing on just a few of the small changes above will help you meet your goals this year, whether you are with your homestay family or at home. Your Coordinator would love to hear what you are planning to do this year to be successful in school, as would I! 

Remember last month I said I wanted to focus on putting down the ice cream and getting back to exercising? It’s not been easy…but here are some pictures of me being active. 

Sincerely,

Tiffanee M. Wright, MA, MPH | Executive Director

AHLI – International Education and Homestay

Welcome back to a new school year!  Whether you are learning virtually from your home country or attending in-person classes, we are glad to have you part of our AHLI family. Our Staff, Directors, Coordinators, and homestay families have been eagerly preparing for you to join us. Of course, this year will look different than previous years; however, with challenges come new opportunities.

As you work to get into new routines- setting the alarm clock to get up for class, wearing a mask when going to school, keeping track of homework assignments, let’s look at ways to build good habits to start your year off strong. A habit is a regular practice or way of doing something that becomes part of life. Almost 40% of our day is made up of habits- things you do every day, like brushing your teeth, taking a shower, doing laundry, going to sleep on the same side of the bed.

Sometimes we hear more often about “bad habits” like biting our nails, leaving dirty clothes on the floor, or eating too much junk food. We should remind ourselves to focus on developing good habits instead of the bad. Psychological research tells us there are three important phases for developing any habit- good or bad. By focusing on the 3 “R’s,” we can create new patterns to start off the school year successfully.

Stage 1: Reminder– First, we encounter a trigger in our daily life that reminds us we are about to start a pattern of behavior- it’s like the “green traffic light” in our brain. 

Stage 2: Routine– This is the behavior that gets kick-started in our brain as a result of the trigger; it can be a healthy or negative action.

Stage 3: Reward– The reinforcement from the behavior keeps us repeating the pattern. This repetition results in the formation of habits.

An example of this habit loop that I found myself recently fighting during quarantine started like this…

1) Reminder: At 9 p.m., my daughter and I liked watching Mandalorian on Disney+ together.

2) Routine: While watching the show, we always eat a bowl of cookies and cream ice cream.

3) Reward: It tastes good and is a relaxing way to end the day.

When this repeats day after day, 9 p.m. became a cue for my taste buds craving ice cream before bed! The benefit of sweetness became a desire, and what became a nice treat quickly became an unhealthy habit resulting in several extra kilos of weight gain!

But how do we apply these same principles to develop good habits for going back to school?  Start by identifying the habit you want to develop. Find a way to remind yourself to take action- it can be a time of day, or location, or an emotional feeling, or even an event that you want to focus on to cue you to start a new action. Then put the new routine behavior into practice. Lastly, don’t forget to reward yourself for making progress on your new habit to encourage you to keep going! People say it takes consistently doing a new behavior 21 times to develop a habit.  You have to keep going, even when it gets tough. But persistence will pay off, and you will quickly see the sweet success of new habits. 

Tiffanee M. Wright, MA, MPH | Executive Director
AHLI – International Education and Homestay

Part 2

Last week, we looked at depression. We discussed what some of the symptoms can be, and the importance of talking to others if you feel you might be depressed.  This week, we’ll look at things we can do to help us reduce the risk of becoming depressed. We’ll also look at what we can do to help us overcome being depressed. 

1. Interact with others as much as possible, even if you don’t feel like it. It is normal to feel like isolating yourself, but this only makes things worse. It may seem easier to be alone, but after surrounding yourself with others, you will be glad you did.

2. Choose positive people to spend time with. Spend time face-to-face with your host family, and friends who make you feel good. Friends who are active, positive, and understanding are great to be around. Avoid hanging out with friends who are a negative influence by getting you in trouble or making you feel judged and insecure.

3. Look for ways to be helpful to others. Studies have repeatedly shown that one of the best ways to feel less depressed is to do something good for others. Whether it’s being helpful to your friends and host family, or volunteering with an organization, it’s a great feeling.

4. Take better care of yourself. 

• Get moving! Exercise releases a natural chemical to help your body feel happier.
• Eat healthier! Junk food, sugar, and a lot of snack foods can make you feel slow and tired. This can make depression worse. Make sure you are feeding your mind with plenty of fruits, vegetables, and whole grains.
• Reduce the time spent on social media!  Online interaction is no replacement for in-person contact.  Also, there is much on social media that tears us down or makes us feel “less-than” rather than building us up and encouraging us.
• Avoid alcohol and drugs! You may be tempted to drink or use drugs to escape from your feelings and get a mood boost. However, as well as causing depression in the first place, substance use will only make depression worse in the long run. Alcohol and drug use can also increase suicidal feelings.  
• Get a proper amount of sleep!  A growing teenage body and mind needs at least 8 hours of sleep. Too much or too little sleep can disrupt your mood.
• Manage stress! Practice deep breathing, journaling, and positive thinking to keep stress under control.

5. Connect with God.  God says in the Bible in the book of Deuteronomy: “I will never leave you or abandon you. Do not be afraid. Do not be discouraged.” Your host family can pray with you to have peace and lessen your feelings of worry and loneliness.

6. Seek help from an expert. If symptoms of depression are starting to interfere with your life, and are not going away, it may be time to talk to a professional. Sometimes talking to a therapist, counselor or physician can give you skills to cope with stress, or improve your health. If this is something you think would benefit you, talk with your AHLI Coordinator. There is no shame in seeking help for a physical or mental concern.

Even though it may feel like the black cloud of depression might never go away, there are many ways to help you regain your balance and feel more positive, energetic, and hopeful again. We at AHLI want you to be successful in all you do. We are here to help you achieve your goals now and into the future!

What is one goal you hope to achieve in the near future? I’d love to hear from you on WeChat!

Also, if you aren’t already aware of the new AHLI contest please keep reading down below to find out more information! 1st and 2nd place winners will receive a gift card.

SEND ME A TIK TOK VIDEO OF WHAT YOU’VE BEEN UP TO AT YOUR HOMESTAY! IF IT IS CHOSEN, YOU CAN WIN A $50 or $25 GIFT CARD!

AHLI wants a Tik Tok video of what you’ve been up to at home during this quarantine time. It can be a 30-60 second video of you doing different things with your Host Family or what you most enjoy about being in a homestay. These can be as funny and creative as you choose!

1st and 2nd Prize given: $50 and $25 gift cards, plus your Tik Tok shared on the AHLI website and social media! Send your video to me at Tiffaneew@amhomelife.org‘

You can find me on WeChat, search for Tiffanee Wright or scan my QR below. I look forward to hearing from you.

This month’s blog is focusing on mental health, specifically depression. It is a 2-part series that will continue next week.

Teenage years can be really difficult. It’s normal to feel sad or irritable every now and then, especially living in a new country and culture. In this time of uncertainty with COVID-19, you may be feeling worried or anxious. It also can be lonely being forced to stay home and not able to be around friends at school.

When those feelings don’t go away or they become overwhelming, you may be suffering from depression. Depression is much more than feeling sad for a short period of time. It’s a mood disorder that can change the way you think, feel, and function in your daily life. When you’re depressed, you may feel hopeless and isolated, and it can seem that no one understands. But you are not alone. About 1 in 5 teenagers suffer with depression. 

It can be hard to describe how depression feels, but here are some common symptoms:

• You often feel irritable, sad, or angry.
• Things you used to enjoy don’t seem fun anymore.
• You feel bad about yourself—worthless, guilty, or just “wrong” in some way.
• You have trouble sleeping or have trouble staying awake.
• You’ve turned to alcohol or drugs to try to change the way you feel.
• You have frequent headaches or other physical pains or problems.
• You’ve gained or lost weight without trying to.
• You’re having trouble concentrating, thinking clearly, or remembering things.
• You feel helpless or hopeless.
• You’re thinking about death or suicide. (If so, talk to someone like your AHLI Coordinator or host parent right away!)

Depression is not your fault. It is not sign of weakness or a character flaw. There are many stresses in life, and sometimes this stress may change how well our body manages our emotions.  Fortunately if you are experiencing depression, there are ways to help your body recover. We’ll discuss these more in our next blog.  

The most important thing is to talk to someone about how you feel, even though it may be hard at first. It’s important to remember that many people struggle with feelings like these at one time or another. Even though it may not feel like it at the moment, people do love and care about you. It is very helpful to share your worries with someone who will listen and care about what you say. Asking for help is a sign of strength, and is the first step towards feeling better.

Feel free to WeChat me to share how you have been staying busy during your time home from school.  Have you been finding ways to use your creative skills? Or be active? Or stay engaged with your host family while still sheltering in place due to the coronavirus?

Also, we’re excited to announce a new AHLI contest you can take part in! 1st and 2nd place winners will receive a gift card. Keep reading to find out more information!

SEND ME A TIK TOK VIDEO OF WHAT YOU’VE BEEN UP TO AT YOUR HOMESTAY! IF IT IS CHOSEN, YOU CAN WIN A $50 or $25 GIFT CARD!

AHLI wants a Tik Tok video of what you’ve been up to at home during this quarantine time. It can be a 30-60 second video of you doing different things with your Host Family or what you most enjoy about being in a homestay. These can be as funny and creative as you choose!

1st and 2nd Prize given: $50 and $25 gift cards, plus your Tik Tok shared on the AHLI website and social media! Send your video to me at Tiffaneew@amhomelife.org‘

You can find me on WeChat, search for Tiffanee Wright or scan my QR below. I look forward to hearing from you.