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Health +3

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Taking care of yourself is important.  When we take care of ourself we call it "Self Care".  There are 5 categories to take in to consideration when practicing self care: 

1.  Physical-Your body, inside and out

2.  Emotional-Your feelings

3.  Social-Your interaction with other people

4.  Mental-Your psychological health

5.  Spiritual-Could include your religion, beliefs, or world view

This page includes topics on physical, emotional, and mental health-Health +3


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mental & emotional health

This is a crazy time! No school, sleeping in every day, and be forced to stay at home and watch netflix or play video games all day! It may seem like a dream but for some students it can also be a nightmare. There are many reasons why this might be more of a nightmare for you and you are not alone. Below are some resources you can use to help you stay healthy mentally and emotionally or to get you connected to help if you need it.

PLEASE tell someone or ask for help if you need it! You can also email me any time

Text "TEEN" to 839863 between 6:00pm-9:00pm PST to speak with one of our teens . You can also go to their website and connect with other teens using their message boards

Click the button above to visit the CA Youth Crisis Line website

Crisis Line if you need to talk and need someone to listen-24 hrs a day/7 days a week

Call 1-800-843-5200 or chat online

Click the button above to visit the CA Youth Crisis Line website

Discover other peoples stories, Explore for yourself, Get help if you need it, Connect with others

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resources for lgbtq students

The Trevor Project is the leading national organization providing crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender, queer & questioning (LGBTQ) young people under 25.

Safe chat community for LGBTQ+ teens

Free and Confidential peer support for the LGBTQ and questioning community ages 25 and younger.

Moderated chat rooms are for young people ages 19 and younger to talk in a safe space

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social media & how you feel

Food for Thought

We are on our phones ALL THE TIME, especially now with COVID-19. Watch this quick Youtube video to see if your social media is contributing to your feelings and learn how to use social media to help you feel better...NOT worse!

How_Do_Different_Social_Media_Platforms_Affect_Your_Mood Card IconHow Do Different Social Media Platforms Affect Your Mood

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what are you going to do about it?

Marley Dias is a great example of a student who was made to feel a certain way, saw a problem, and did something about it.  Race, gender, religion, culture-as teens you face many problems....what are YOU going to do about it?

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august topic-take care of your insides

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support for quitting

It's NOT too late to get your health back on the right track if you are vaping every day.

Click Here

Commit to Quit Vaping

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september topic-suicide prevention 

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suicide prevention

Prevention: 5 Action Steps for Helping Someone in Emotional Pain:

  • Ask: “Are you thinking about killing yourself?” It’s not an easy question but studies show that asking at-risk individuals if they are suicidal does not increase suicides or suicidal thoughts.

  • Keep them safe: Reducing a suicidal person’s access to highly lethal items or places is an important part of suicide prevention. While this is not always easy, asking if the at-risk person has a plan and removing or disabling the lethal means can make a difference.

  • Be there: Listen carefully and learn what the individual is thinking and feeling. Findings suggest acknowledging and talking about suicide may in fact reduce rather than increase suicidal thoughts.

  • Help them connect: Save the National Suicide Prevention Lifeline’s number in your phone so it’s there when you need it: 1-800-8255 (TALK). You can also help make a connection with a trusted individual like a family member, friend, spiritual advisor, or mental health professional. If you are outside of the U.S., please visit the International Association for Suicide Prevention for a database of international resources.

  • Stay Connected: Staying in touch after a crisis or after being discharged from care can make a difference. Studies have shown the number of suicide deaths goes down when someone follows up with the at-risk person

It may also be helpful to save several emergency numbers to your cell phone. The ability to get immediate help for yourself or for a friend can make a difference.

  • The phone number for a trusted friend or relative

  • The non-emergency number for the local police department

  • The Crisis Text Line: 741741

  • The National Suicide Prevention Lifeline: 1-800-273-TALK (8255)

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october topic-sleep!

How_Much_Sleep_Do_You_Need Card IconHow Much Sleep Do You Need

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The affects of not getting enough sleep

Is Beauty Sleep Real???

When teens do not get enough sleep
Left=Sleep Right=36 hrs awake
Left is no sleep Right is with sleep
Left=Sleep Right=36 hrs awake

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november topic-cyberbullying

Teens_Talk_Cyberbullying Card IconTeens Talk Cyberbullying

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How to block & report on social media


In the app

  • Go to any post by the bully.

  • Click the three dots to the right of their screen name.

  • Tap Unfollow, Report, Restrict, or Mute. (Mute hides the person's post from your feed but keeps you as a friend/follower, and Restrict makes their comments on your posts only visible to them unless you approve it and they won't see when you're active or if you've read their DMs).

The bully won't get a notification that you've blocked them, but they won't be able to see your profile, posts, or stories. They will also see "User Not Found" instead of "Follow," and can still see your comments and likes on public posts. They can also still mention you unless you change your username.


To block, report, or remove a person:

  • Tap their profile picture.

  • Tap the three dots in the upper right corner.

  • Tap Report if you want to alert Snapchat to that person's actions in the app.

  • Tap Block if you don't want the other person to view your Stories or Charms or send you Snaps or Chats.

  • Tap Remove if you don't want the other person to see your private Stories or Charms (they'll still be able to view your public content, though).

  • Note: If you want to prevent a person you've removed from contacting you or seeing your story, go to the "Who Can…" section in Settings and set each category to "My Friends."

To report a Story or Snap or hide something in Discover:

  • Tap and hold a Snap or Story until the little white flag appears in the bottom left corner; tap the flag, and then choose the reason you're reporting the content.

  • To hide something in Discover (if it's offensive, offers products, or just isn't interesting), tap and hold the tile, and then choose Hide.

Cyberbullying_HURTS Card IconCyberbullying HURTS

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december topic-mental health

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Anxiety, stress, overwhelmed...

If you are experiencing these feeling or others, you are NOT alone!  Check out this short video from MTV'S Teen Code to hear from teens just like you talk about how they are feeling and what they do to combat these feelings.


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coping strategies!

STRESSED? Click HERE to go to my virtual CHILL space to ease your stress

ANXIOUS?  Click HERE to go to engage your senses-One of the most effective coping strategies for anxiety is to do hobbies and activities that use one or more of your senses (See, Hear, Touch, Taste, Smell).  The trick is to put all your focus on something else.  Try these activities out!

Need emotional or mental support or resources?  Scroll back up to the top of the page and look through the buttons under "Mental and Emotional Support".

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when it's more than just a feeling

There is a difference between having theses "feelings" over a peiord of time vs. living with these feelings on a daily basis and them never getting better or going away even when you use helathy coping strategies.  Just like a diabetic who needs to take insulin to be healthy or a person with a heart condition needs to take medicine, some people may need long term care for their mental health.  Check out the MTV Decoded video about the myths of mental health and learn the truth.  Talk to your parents, a trusted adult, teacher, or me-your counselor, if you are struggling with feelings or have a mental health concern.   

Mental_Health_Myths Card IconMental Health Myths

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february topic-Black history month

Making Black History NOW

  • Youth Poet Laureate Amanda Gorman has topped the Amazon bestseller list following her inaugural debut. She was the youngest person to recite a poem at a presidential inauguration, and soon she’ll be the first poet to ever perform at the Super Bowl.
  • UCLA gymnast Nia Dennis is redefining the sport with her viral (and high-scoring!) routines celebrating Black artists.
  • At 22, Lauren Simmons became the youngest woman trader on the New York Stock Exchange (and the second Black woman trader to ever have a position there). Now she’s getting her own show to introduce investing to the general public.
  • Tennis champ Naomi Osaka, 23, was just named The Associated Press Female Athlete of the Year coming off of her third Grand Slam title in 2020.
  • Raised in the projects of the East Bronx, Ritchie Torres, U.S. Representative from New York’s 15th District, is one of only two openly gay Black men elected to Congress and the first openly gay Afro-Latino elected to Congress. He helped to open the first homeless shelter for LGBTQ youth in the Bronx, and has focused on projects aimed at gun violence prevention and reduction. 

Black History Recognized

  • A memorial for congressman and civil rights leader John Lewis will replace a Confederate monument in DeKalb County Georgia.
  • The Tuskegee Airmen, an esteemed group of Black military pilots who fought in World War II, are being honored with a specially designed quarter.
  • The Negro Leagues’ baseball contributions (spanning from 1920 to 1948) will now be included in the MLB’s historic records. Players like Oscar Charleston, Josh Gibson, and Buck Leonard have now cemented their spots in the National Baseball Hall of Fame.
  • Mattel launched a doll honoring author and poet Dr. Maya Angelou, selling out its initial release.

Awards & Achievements

  • Former Georgia gubernatorial candidate Stacey Abrams has received a Nobel Peace Prize nomination for her voting rights work, which helped power historic turnout (particularly among Black voters) in her home state.
  • The Black Lives Matter movement has also been nominated for a Nobel Peace Prize, a rare institutional acknowledgement of the work that Black activists have been doing for years.
  • The 2021 NAACP Image Award nominations just got announced, and icons like Beyoncé, Viola Davis, and Trevor Noah are among the nominees.

Black LGBTQ Activists Making History

  • Ashton Mota (he/him)-In 2018, Ashton Mota became a public face for Massachusetts’ “Yes on 3” campaign, which aimed to uphold a state law that provided protections for transgender people. Ashton shared his experiences as a Black and Latinx trans teen navigating an elite private high school, where he fought for the right to use his preferred name and play on the boys’ basketball team.
  • Indya Moore (they/them)-As a model and actor, Indya Moore uses their platform to educate others about trans and non-binary identities and the challenges they face. Indya has attended rallies defending trans rights and raised over $20,000 in coronavirus relief funds for Black trans and queer individuals.
  • Ose Arheghan (they/them)-When Ose Arheghan started openly identifying as queer in the eighth grade, the microaggresions they faced motivated them to make their school safer for LGBTQ+ students. They volunteered on their high school’s cultural proficiency subcommittee, and they wrote a series about sexual and racial diversity for their school newspaper.
  • Amandala Stenberg (she/her & they/them) Known for her roles in The Hunger Games and The Hate U Give, actor Amandla Stenberg lends her voice to a variety of social causes -- from gender and sexuality equality to racial justice. The Human Rights Campaign has honored her with the Visibility Award.
  • Jules Turner (he/him)-While on his own journey towards self-acceptance, Jules Turner formed his area’s first gay-straight alliance in his senior year of high school. Jules went on to earn a competitive Point Foundation Scholarship, and he wrote for the organization’s blog -- including a powerful exploration of his identity as both Black and queer. He also served as a GLAAD Campus Ambassador and is the Sponsorship Director for a national LGBTQ engineering conference
Excert by Jackie Menjivar

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binge worthy movies to check out during black history month

(External site not affiliated with Twin Rivers or Rio Tierra-Be sure to use safe and responsible internet browsing and age appropriate movie viewing.  If you are uncertain, always check with your parents first).

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7 books to read during black history month...or any time!