🥗 Nutrition
This fluid makes up about 60% of your body and is the best choice for staying hydrated during the school day, over sodas or energy drinks.
What is water?
Doing this for at least 8 to 10 hours a night is vital for a teen’s brain development, mood, and memory.
What is getting enough sleep?
In any healthy relationship, this must be given freely, clearly, and can be changed or taken back at any time.
What is consent?
This quick grounding technique involves inhaling for 4 seconds, holding for 4, exhaling for 4, and holding for 4.
What is box breathing?
E-cigarettes and vapes often contain high levels of this highly addictive chemical, which can harm teenage brain development.
What is nicotine?
This macronutrient, found in foods like oats, brown rice, and sweet potatoes, is the teenage brain and body’s preferred and primary source of energy.
What are carbohydrates?
Setting a "digital curfew" by putting this device away 30–60 minutes before bed prevents blue light from disrupting your sleep cycle.
What is a smartphone (or cell phone/tablet)?
These lines or rules you set for yourself regarding your time, body, and personal space can be healthy, rigid, or porous.
What are boundaries?
Writing down your raw thoughts and feelings in a notebook to process a stressful day is known by this term.
What is journaling?
Because the teenage brain is still developing, using drugs or alcohol impacts this specific area of the brain responsible for decision-making and impulse control.
What is the prefrontal cortex?
Found in chicken, beans, eggs, and tofu, this macronutrient is essential for repairing and building muscles, especially after sports or workouts.
What is protein?
This two-word term means treating yourself with the same kindness and understanding that you would show to a close friend when you make a mistake.
Self-compassion
Instead of playing guessing games, using statements that start with this specific pronoun helps you express your feelings honestly without making the other person defensive.
What are "I" statements? (e.g., "I feel upset when...")
This 5-step grounding technique uses your senses—specifically looking for 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
What is the 5-4-3-2-1 technique?
This type of pressure doesn't have to be spoken aloud; simply seeing everyone else at a party doing something can make you feel pressured to join in.
What is indirect (or unspoken) peer pressure?
Instead of obsessing over calories, health experts recommend filling half your dinner plate with these two vibrant food groups.
What are fruits and vegetables?
Saying this simple, two-letter word is a powerful form of self-care when you are feeling overloaded by school, sports, or social activities.
What is "No"?
Unlike "red flags," positive behaviors in a partner or friend—like celebrating your success and respecting your privacy—are known by this color flag.
What are green flags?
This psychological concept involves shifting your perspective to look at a stressful situation in a new, more balanced light (e.g., viewing a mistake as a lesson).
What is cognitive reframing?
True or False: Drinking coffee, taking a cold shower, or getting fresh air will quickly sober someone up after drinking alcohol.
What is False? (Only time allows the liver to break down alcohol.)
These popular, highly caffeinated commercial beverages can cause jitteriness, rapid heart rates, and sleep disruption, and should not be confused with sports drinks.
What are energy drinks?
This type of self-care involves curating your social media feeds to unfollow accounts that make you feel insecure, anxious, or unhappy with your life.
What is digital (or social media) self-care?
This term describes a toxic behavior where a friend or romantic partner tries to control you by constantly tracking your location or demanding your phone passwords.
What is digital abuse (or controlling behavior)?
According to dialectical behavior therapy (DBT), this "mind" is the optimal balance where your logical brain and your emotional brain overlap.
What is the Wise Mind?
This dangerous and illegal practice involves consuming five or more drinks (for males) or four or more drinks (for females) in a short span of about two hours.
What is binge drinking?