Mental Health Services

Self-care does not have to be complicated. Small things you do each day can make a difference.

Try to:

• Get enough sleep.
• Eat regular, nourishing meals.
• Drink water.
• Move your body.
• Spend time outside.
• Take breaks from social media and screens.
• Listen to music you enjoy.
• Spend time with people who make you feel supported.
• Do something creative. Give yourself permission to rest.
• Talk about your feelings.

Remember:

You don't have to be having a mental health crisis to practice self-care. Taking care of your mental health should be part of your everyday routine.

Coping skills are healthy ways to manage difficult emotions, stress, and challenging situations.

Try Deep Breathing

• Take a slow breath in through your nose.
• Hold for a moment.
• Slowly breathe out through your mouth.
• Repeat several times.

Tip: Try making your exhale longer than your inhale.

5-4-3-2-1 Grounding

When you feel overwhelmed, look around and notice:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Grounding can help bring your attention back to the present moment.

Listen to Music

Music can help you relax, express emotions, or change your mood.

Create a playlist for:

• Relaxing
• Motivation
• Feeling happy
• Working through difficult emotions

Journal

Writing down your thoughts can help you understand what you’re feeling.

Try finishing these sentences:

• Today I am feeling…
• Something that is stressing me out is…
• Something I can control is…
• Something I am grateful for is…
• Someone I can talk to is…
• One thing I need right now is...

Everyone experiences stress. Schoolwork, friendships, family situations, relationships, sports, work, and changes in life can all contribute to stress.

You may notice:

• Racing thoughts
• Feeling nervous or worried
• Difficulty concentrating
• Trouble sleeping
• Feeling restless
• Headaches or stomachaches
• Irritability
• Feeling overwhelmed
• Changes in appetite

When stress feels overwhelming: Pause. Breathe. Notice what you're feeling. Ask yourself:

1. What am I worried about?
2. Is there something I can control?
3. What is one small step I can take?
4. Who can help me ?

You don't have to solve everything at once.

High school can sometimes make it easy to compare yourself to other people.

Remember that social media does not show the whole story.

Try talking to yourself the way you would talk to a friend.

Instead of:

"I'm not good enough."

Try:

"I'm doing the best I can, and I can keep learning."

Instead of: 

“I messed everything up."

Try:

"I made a mistake. What can I learn from it?"

Instead of:

"Everyone else has it figured out."

Try:

"Everyone has challenges that I may not see."

Your worth is not determined by:

• Grades
• Popularity
• Appearance
• Social media
• Sports
• Relationships
• Other people's opinions

You are more than any single mistake, grade, or difficult day.

Sleep is an important part of mental and physical health.

Try creating a bedtime routine that helps your mind and body slow down.

Helpful habits:

• Keep a consistent sleep schedule.
• Give yourself time to wind down.
• Put your phone away before bed when possible.
• Keep your sleeping space comfortable.
• Avoid caffeine late in the day.
• Try calming activities before bedtime.

If you're having ongoing difficulty sleeping, consider talking with a trusted adult or mental health professional.

Social media can help us connect with others, but it can also affect how we feel about ourselves.

Consider asking yourself:

How do I feel after using this app?

Am I comparing myself to others?

Is this content helping me or hurting me?

Do I need a break?

You can:

• Unfollow accounts that make you feel badly about yourself.
• Take regular breaks.
• Turn off unnecessary notifications.
• Avoid comparing your real life to someone else's highlight reel.
• Spend time doing things away from your screen.

It's okay to disconnect.

Healthy relationships should include respect, trust, communication, and boundaries.

Healthy relationships can include:

• Respecting each other's boundaries
• Listening to each other
• Supporting each other's goals
• Being able to disagree respectfully
• Feeling safe to be yourself
• Communicating honestly

Remember:

You are allowed to say no. You are allowed to set boundaries. You are allowed to take space. You deserve relationships where you feel respected and safe. If a relationship makes you feel afraid, controlled, threatened, or unsafe, talk with a trusted adult or mental health professional.

Myth:

"Only people with serious problems need therapy."

Fact:

People seek support for many different reasons. You can talk with a mental health professional when you're stressed, overwhelmed, confused, sad, or simply want someone to talk to.

Myth:

"Asking for help means I'm weak."

Fact:

Recognizing that you need support takes courage and selfawareness.

Myth:

"I should be able to handle everything myself."

Fact:

Nobody has to handle everything alone. Healthy support systems are an important part of life.

Myth:

"My feelings will last forever."

Fact:

Feelings change. Difficult emotions can feel intense, but they can become more manageable with time, coping skills, and support.

Try one small wellness activity each day.

Monday

Take 5 minutes to breathe and reset.

Tuesday

Do something that makes you smile.

Wednesday

Talk to someone you trust.

Thursday

Take a break from your phone or social media.

Friday

Write down three things you're grateful for.

Saturday

Spend time doing something you enjoy.

Sunday

Prepare yourself for the week and give yourself some rest.

Small steps can make a big difference.

ake a moment to check in with yourself.

Right now, I feel:

 Happy

 Calm

 Excited

 Sad

 Worried

 Angry

 Overwhelmed

 Lonely

 Tired

 I don't know

What do I need right now?

 A break

 Someone to talk to

 Some quiet time

 Movement

 Food or water

 Sleep/rest

 Help with a problem

 Encouragement

 I'm not sure

There is no right or wrong answer. Checking in with yourself is a form of self-care.

All emotions serve a purpose. There are no "bad" emotions. Some emotions may be uncomfortable, but they can give us information about what we need.

 Happy

You may want to celebrate, connect with others, or enjoy the moment.

 Sad

You may need comfort, rest, connection, or time to process what happened. 

 Angry

You may need space, boundaries, or a safe way to express yourself.

 Anxious

You may need reassurance, grounding, or support.

 Overwhelmed

You may need to slow down, take a break, prioritize, or ask for help.

You don't have to hide your emotions to be strong.