Mental Health & Wellness

Common Signs (in Yourself or a Friend)

• Changes in sleep, appetite, or energy
• Feeling hopeless, overwhelmed, or unusually irritable
• Trouble concentrating or staying motivated
• Avoiding friends/social events
• Physical symptoms: headaches, stomachaches, racing heart

What’s Normal vs. When to Reach Out

It’s normal to feel stressed before tests, nervous in new situations, or sad after something disappointing. But if difficult feelings:

• Last more than two weeks,
• Make everyday activities harder,
• Or feel too big to handle alone—
  …it’s time to reach out to a trusted adult or counselor.

How to Support a Friend

• Listen without judging.
• Say things like: “I’m here for you” or “You don’t have to go through this alone.”
• Encourage them to talk to a counselor or another adult.
• If they mention self-harm or suicide, tell an adult immediately—it’s not betrayal; it’s safety.

Friendships

• Friends should make you feel safe, respected, and valued.
• Healthy friendships allow for disagreements without guilt or pressure.
• It’s okay to step back from people who drain your energy.

Dating

• A healthy relationship includes respect, trust, and communication—not pressure or manipulation.
• Pay attention to red flags like jealousy, isolating behaviors, or checking your phone without permission.
• Consent matters in all interactions—verbal, physical, and emotional.

Family Communication

• Share how you feel using “I” statements (ex: “I feel stressed when…”).
• Set boundaries around school, work, and personal time.
• It’s okay to ask for space while still staying connected.

Sleep

• Aim for 8–10 hours each night.
• Try to keep a consistent sleep schedule—even on weekends.
• Avoid blue light (phones, laptops, TV) right before bed to help your brain rest.

Nutrition

• Fuel your body with balanced meals—protein, whole grains, fruits, and veggies.
• Keep healthy snacks on hand to avoid energy crashes.
• Staying hydrated helps with mood, focus, and energy.

Exercise

• Move your body at least 30 minutes a day—walking, dancing, sports, stretching, anything counts.
• Exercise boosts mood, reduces stress, and improves sleep.

Mindfulness & Breathing Techniques

• Try deep belly breathing, 4–7–8 breathing, or grounding exercises.
• Take mental health “pause moments” during the day.
• Try journaling, coloring, meditation apps, or mindful music playlists.

Screen Time Balance

• Try a 1-hour social media break before bed to help your brain unwind.
• Turn off nonessential notifications.
• Use timers or app limits if scrolling becomes automatic.

Coping With Comparison

• Remember: people post highlights, not reality.
• If someone’s posts make you feel worse, mute or unfollow—protecting your peace is healthy.
• Focus on your growth rather than comparing your path to someone else’s.

Healthy Social Media Habits

• Think before you post—future colleges and employers may see your digital footprint.
• Follow accounts that inspire, educate, or uplift you.
• Take breaks when scrolling feels stressful, overwhelming, or negative.

Study Tips That Actually Work

• Break your study blocks into 25–30 minute sessions with short breaks.
• Use a planner or digital calendar to track assignments, tests, and deadlines.
• Create a distraction-free space—silence notifications, clear your desk, use do-not-disturb mode.
• Review notes after class instead of waiting until the night before a test.

Balancing Advanced Academics, Extracurriculars, Jobs, and Life

• Prioritize tasks using “must do → should do → could do.”
• Try the 2-hour rule: no more than two major commitments per day (ex: school + practice, or school + job).
• Talk with teachers or supervisors early if you feel overwhelmed—self‑advocacy is a strength.

How to Break Down Big Tasks

• Turn large projects into smaller steps with mini-deadlines (research → outline → draft → revise).
• Use checklists to track progress.
• Celebrate each small win—momentum builds success.