Hotlines
Suicide and Crisis Lifeline: Call- 988; Text- 988
National Domestic Violence: Call- 800-799-7233; Text BEGIN to 88788
National Alliance for Eating Disorders: 866-662-1234
National Domestic Violence: Call- 800-799-7233; Text BEGIN to 88788
National Alliance for Eating Disorders: 866-662-1234
Try Journaling (the 3-2-1 method)
◌5-10 minutes daily: once in the morning and once in the evening
◌3 things you are grateful for:
◍ can be big or small (EX: I had a good laugh)
◌2 things that are on your mind:
◍ What you're feeling? What's bothering you? (EX: Today I am excite because...)
◌1 thing you want to focus on:
◍ In the morning one thing you want to focus on for that day, in the evening one thing you want to focus on tomorrow. (EX: Tomorrow I want to clean my room)
◌3 things you are grateful for:
◍ can be big or small (EX: I had a good laugh)
◌2 things that are on your mind:
◍ What you're feeling? What's bothering you? (EX: Today I am excite because...)
◌1 thing you want to focus on:
◍ In the morning one thing you want to focus on for that day, in the evening one thing you want to focus on tomorrow. (EX: Tomorrow I want to clean my room)
Self-Care Tips
★Move your body! Get 20 minutes of movement in each day. Whether it's walking, dancing, stretching, movement is key.
★Sleep is important! Get 7-9 hours of sleep a night.
★Practice good self hygiene! Showering, brushing your teeth, etc, are small acts that reset.
★Use affirmations! Start your day with positive thoughts. Such as I can... I am...
★Stay hydrated! Aim to drink 6-8 cups of water a day.
★Sleep is important! Get 7-9 hours of sleep a night.
★Practice good self hygiene! Showering, brushing your teeth, etc, are small acts that reset.
★Use affirmations! Start your day with positive thoughts. Such as I can... I am...
★Stay hydrated! Aim to drink 6-8 cups of water a day.
Feeling overwhelmed? Try this.
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The 5-4-3-2-1 grounding technique:
Check out kind words and actions worksheet: What are some kind words you can say to yourself, and kind actions you can take, and kind things you can do for yourself, a) in the next few hours, and b) in the next few days and weeks?
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Journaling:
Click the button to see 100 journaling prompts Check out this "permission slip": Write a permission slip to yourself for the things you want to do, say, feel, be, etc. |
Addiction
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If you are struggling with nicotine addiction you can get a quit kit from DMYFS. Click this button to help Kick-Nic.
Struggling with addiction try the harm reduction approach: Harm reduction refers to a range of services and policies designed to lessen the negative consequences associated with drug use. Abstaining from drug use is not required for a harm reduction approach.
Time Management
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Check out the Pomodoro Technique: a time management method that works in short breaks.
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The Eisenhower Matrix: a technique to prioritize wisely.
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Healthy Relationships
Healthy relationships feel safe, supportive, and equal. You always have the right to say no, speak up, and ask for help.
Some relationship red flags: 🚩
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＊manipulation and control
＊They say things like, "If you really loved me, you would". ＊They try to control what you wear, do, and who you hangout with. ＊Digital ＊They demand your passwords. ＊They ask you to send pictures you are not comfortable with. |
＊Jealousy or Possessiveness
＊They don't want you spending time with other people. ＊They accuse you "cheating" when you talk to other people. ＊Anger or Fear ＊You feel like "you're walking on eggshells" around them. ＊They threaten to hurt themselves if you break up with them. ＊Disrespect ＊They ignore your feelings. ("You're to sensitive") ＊They don't listen or make you feel bad for saying no. |
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Take this relationship quiz to examine the patterns in your relationship and determine whether you’re in a healthy one.
What you can say:
＊That is not ok with me. ＊If you care about me, you will respect my boundaries. ＊I need to talk to someone about this. |
Bullying Resources
What is bullying?- Repeated, unwanted aggressive behavior that involves a power imbalance
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Click the button below to learn what you can do to help stop bullying.
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Types of bullying:
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Healthy Eating
Fuel your brain. Boost your mood. Take care of your body.
All bodies are different and changing, and that is normal!
All bodies are different and changing, and that is normal!
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What does healthy eating actually mean?
Healthy eating= fuel, not rules. ＊Eating a mix of foods that help your body grow and feel good. ＊Having enough energy to focus, move, and sleep well. ＊Listening to your body: eating when you're hungry, stopping when you're full. |
Quick Nutrition Facts:
＊Drink water (aim for 6-8 cups daily) ＊Fruits and veggies= power snacks ＊Whole grains give you lasting energy ＊Protein helps your body grow strong ＊Eat breakfast even if its small ＊Sweets are ok, just don't skip meals for them |
How food affects your mood:
＊Skipping meals can make you feel tired, irritable, or foggy. ＊Eating regularly helps with focus, emotional regulation, and energy. |
Avoid food stress:
You don't have to eat "perfectly" to be healthy. Now is not the time to... ＊Diet or skip meals ＊Compare your plate to others ＊Feel bad about enjoying food |
Click the learn more button for 32 learning resources for eating disorders and recovery:
