Self-Care Snapshot Warm-Up!

Name: ________________________

Date: ________________________

Instructions:

Take 2-3 minutes to quickly reflect on one of the prompts below. There are no right or wrong answers!

Choose ONE prompt:

1. What is one small thing you did recently that made you feel a little better, calmer, or more energized?

   
   
   
   
   
   
   

2. What is one self-care intention you have for yourself today or for this session?

   
   
   
   
   
   
   

3. On a scale of 1-5 (1 = feeling drained, 5 = feeling energized), where are you at right now, and why? (Optional: Don't need to share the number, just explain why.)

   
   
   
   
   
   
   

Week 1: What is Self-Care? Worksheet

Name: ________________________

Date: ________________________

Part 1: Initial Thoughts

1. In your own words, what do you think "self-care" means?

Part 2: Group Brainstorm: Benefits of Self-Care

In your groups, brainstorm and list as many benefits of practicing self-care as you can. Think about how self-care can positively impact your mental, physical, and emotional health, as well as your school life, relationships, and personal goals.

Mental Benefits:

Physical Benefits:

Emotional Benefits:

Other Benefits (Social, Academic, etc.):

Part 3: My Self-Care Commitment

1. After reflecting and discussing, what is one self-care action you commit to trying or continuing in the upcoming week?

Personal Wellness Wheel Activity: Your Self-Care Superpower!

Name: ________________________

Date: ________________________

Instructions:

1. Craft Your Wellness Canvas: On a separate sheet of paper (or using a provided template), draw a large circle. This is your personal wellness wheel! Divide your circle into 6-8 vibrant sections, like slices of a cosmic pie. Each section will represent a different dimension of your awesome well-being. Label each section with one of the following categories (or choose your own unique areas!):

   • Physical: (e.g., movement, nourishing food, sleep, hydration)
   • Emotional: (e.g., expressing feelings, stress-busting, self-talk, joy)
   • Social: (e.g., connecting with friends/family, community, healthy boundaries)
   • Intellectual/Academic: (e.g., learning new things, curiosity, problem-solving, reading)
   • Spiritual/Values: (e.g., mindfulness, nature, purpose, gratitude, quiet reflection)
   • Creative/Hobbies: (e.g., art, music, writing, personal passions, playing)
   • Environmental: (e.g., creating a comfy space, spending time outdoors, decluttering)

2. Power Up Your Wheel: For each section, think about how much energy or time you currently dedicate to self-care in that area. On a scale of 1 (empty tank!) to 10 (full power!), how engaged are you in nurturing this dimension? Starting from the center of your wheel, color or shade in each section to represent your rating. A smaller, inner slice means less attention, while a vibrant, fuller slice means you're rocking it in that area!

3. Fill Your Self-Care Toolkit: Inside each colored section, jot down specific self-care practices you already do or could start doing to boost your well-being in that area. Be creative and specific! (e.g., for Physical: "take a 20-min dance break," "pack a healthy lunch," "aim for 7-9 hours of sleep").

4. Reflect and Unleash Your Potential: After bringing your wheel to life, ponder these questions:

   • Which sections of your Wellness Wheel are your current self-care strongholds? What makes these areas shine for you?

   
   
   
   
   
   
   

   • Which sections are calling for a little more love and attention? What's one small, fun step you could take to energize that area?

   
   
   
   
   
   
   

   • How does visualizing your self-care help you see your overall well-being as a dynamic and exciting journey?

   
   
   
   
   
   
   

Week 2: My Physical Self-Care Pledge Worksheet

Name: ________________________

Date: ________________________

Part 1: Reflecting on My Physical Habits

1. On a typical day, how many hours of sleep do you usually get?

   
   
   
   

2. What are some healthy foods you enjoy eating? What are some challenging food habits you might have?

   
   
   
   
   
   
   

3. How do you currently incorporate movement or physical activity into your week? Be specific!

   
   
   
   
   
   
   

Part 2: My Physical Self-Care Pledge!

Thinking about sleep, food, and movement, choose ONE specific physical self-care practice you want to focus on and try for the upcoming week. Make it something realistic and enjoyable!

My Superpower Pledge: I, ________________________, pledge to try the following physical self-care practice this week:

Why did you choose this practice? What benefits do you hope to experience?

How will you remind yourself to do it? (e.g., set an alarm, tell a friend, put a note on your mirror)

Part 3: Anticipating Challenges

1. What might make it difficult to stick to your pledge this week?

   
   
   
   
   
   
   

2. What's one way you can overcome that challenge?

   
   
   
   
   
   
   

Week 4: My Friendship & Boundary Plan Worksheet

Name: ________________________

Date: ________________________

Part 1: Reflecting on My Friendships

1. Think about a healthy friendship you have (or have observed). What are 2-3 key qualities that make it healthy?

   
   
   
   
   
   
   

2. What is one way you currently communicate effectively with your friends or family?

   
   
   
   

3. What is one aspect of communication you would like to improve (e.g., active listening, using "I" statements, expressing needs)?

   
   
   
   
   
   
   

Part 2: Understanding and Setting Boundaries

1. In your own words, what does it mean to set a "boundary" in a relationship?

   
   
   
   
   
   
   

2. Why do you think setting boundaries is an important part of self-care and healthy relationships?

   
   
   
   
   
   
   

3. Think about one area in your life (e.g., time, energy, personal space, digital interactions) where you might want to set a new boundary or strengthen an existing one. Describe it:

   
   
   
   
   
   
   

4. How might you communicate this boundary to someone, kindly but firmly?

   
   
   
   
   
   
   

Part 3: Identifying Your Supportive Crew

1. Who are 2-3 people in your life who consistently make you feel supported, respected, and energized? (These could be friends, family, teachers, mentors, etc.)

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2. How can you continue to nurture these supportive relationships as part of your self-care routine?

   
   
   
   
   
   
   

Week 5: My Academic Self-Care Plan Worksheet

Name: ________________________

Date: ________________________

Part 1: Reflecting on My School Habits

1. What are your current strategies for keeping track of assignments and deadlines?

   
   
   
   
   
   
   

2. When you feel overwhelmed with schoolwork, what is your usual response? Is it helpful or unhelpful?

   
   
   
   
   
   
   

3. What is one aspect of learning that you find genuinely interesting or exciting?

   
   
   
   
   
   
   

Part 2: My Academic Self-Care Goals!

Thinking about time management, stress reduction, and making learning enjoyable, choose ONE specific academic self-care practice you want to focus on and try for the upcoming week. Make it something realistic and impactful!

My Academic Superpower Goal: I, ________________________, pledge to try the following academic self-care practice this week:

Why did you choose this practice? How do you think it will boost your brainpower or reduce stress?

How will you integrate this into your routine? (e.g., specific time, specific class, using a reminder)

Part 3: Anticipating Academic Adventures

1. What might be a challenge to sticking with your new academic self-care practice this week?

   
   
   
   
   
   
   

2. What's one creative way you can overcome that challenge and keep your learning adventure fun?

   
   
   
   
   
   
   

Week 6: My Mindfulness & Relaxation Practice Activity

Name: ________________________

Date: ________________________

Instructions:

1. Explore the Calm: Read through the different mindfulness and relaxation techniques below. Think about which one sounds most interesting or helpful to you right now.

   • Mindful Breathing: Focus solely on the sensation of your breath. Notice the rise and fall of your chest or belly. If your mind wanders, gently bring it back.
   • Body Scan: Lie down or sit comfortably. Bring your attention to your toes, notice any sensations, then move up to your feet, ankles, and so on, until you reach the top of your head.
   • Mindful Walking: As you walk, pay attention to the sensation of your feet touching the ground, the movement of your legs, and the sounds around you. (This can be done indoors or outdoors).
   • Guided Imagery/Visualization: Close your eyes and imagine yourself in a peaceful, safe place. Engage all your senses – what do you see, hear, smell, feel? (You can find many guided meditations online if you want to explore this further).
   • Progressive Muscle Relaxation: Tense one group of muscles (e.g., your hands) for 5-10 seconds, then release completely. Notice the difference. Move through different muscle groups in your body.

2. Choose Your Practice: Select one of the techniques above (or another simple mindfulness/relaxation practice you know) that you want to commit to trying this week.

   My chosen practice is: _____________________________________________________

3. Practice & Reflect (Daily for at least 5 minutes, if possible): Try to engage in your chosen practice for at least 5 minutes each day this week. Use the space below to reflect on your experience.

   • Day 1 Reflection: How did it feel to try this practice today? What did you notice?

   
   
   
   
   
   
   

   • Day 3 Reflection: Was it easier or harder to focus today? What challenges or benefits did you experience?

   
   
   
   
   
   
   

   • End of Week Reflection: How did this practice impact your overall mood or stress levels throughout the week? Do you think you would continue practicing this, or try a different one?

   
   
   
   
   
   
   

Follow-up Questions:

1. What was the most interesting or surprising thing you learned about mindfulness or relaxation this week?

   
   
   
   
   
   
   

2. How might you use these techniques in a challenging situation (e.g., before a test, during an argument, when feeling overwhelmed)?

   
   
   
   
   
   
   

Week 7: My Self-Care SOS Action Plan Worksheet

Name: ________________________

Date: ________________________

Part 1: Spotting a Tricky Situation

1. Describe a hypothetical (or real, if you feel comfortable) tricky situation that a high school student might face. (e.g., a conflict with a friend, feeling overwhelmed by homework, dealing with a disappointing outcome).

   
   
   
   
   
   
   

2. How might this situation impact your physical, emotional, and mental well-being?

   
   
   
   
   
   
   

Part 2: Your Problem-Solving Playbook!

Using the problem-solving steps we discussed, let's create a plan for the tricky situation you described.

1. Identify the Core Problem: What is the main issue you need to address?

   
   
   
   

2. Brainstorm Solutions: List at least three different ways you could respond to or deal with this situation. Think creatively!

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3. Pick a Plan: Which solution do you think would be most effective or healthy for you? Why?

   
   
   
   
   
   
   

Part 3: Building My Resilience & Support Network

1. What are 2-3 personal strengths or self-care practices that help you bounce back when things get tough (e.g., humor, exercise, talking it out, journaling, mindfulness)? These are your resilience muscles!

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2. Who are 2-3 people in your life that you could reach out to for support if you were in a tricky situation? (These could be friends, family, teachers, counselors, etc.)

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3. What is one specific way you could ask for help from someone in your support network?

   
   
   
   
   
   
   

Week 8: My Epic Self-Care Adventure Plan Project Guide

Name: ________________________

Date: ________________________

Objective:

To synthesize all learned self-care strategies into a comprehensive, personalized, and sustainable self-care action plan for your ongoing well-being.

Project Overview:

Throughout this 8-week journey, you've explored various dimensions of self-care, practiced different coping mechanisms, and reflected on what works best for you. Now, it's time to bring all that amazing knowledge together to create your very own Epic Self-Care Adventure Plan! This plan will be a living document, a roadmap to a happier, healthier you, designed by you.

Project Components:

Your Epic Self-Care Adventure Plan should include the following sections:

1. My Wellness Wheel Revisited:

• Instructions: Revisit your Week 1: Personal Wellness Wheel Activity. On a new sheet, draw and color your wellness wheel again, reflecting your current self-care practices after these 7 weeks. How has it changed? Where have you grown?

• Reflection: Briefly write about any significant changes or insights you gained from comparing your initial wheel to your current one.

  
  
  
  
  
  
  

2. My Top 3 Self-Care Superpowers (Strategies):

• Instructions: From all the practices we've discussed (physical, emotional, social, academic, mindfulness, problem-solving), identify your top three most effective self-care strategies that you plan to consistently use. Explain why each one works well for you.

• Strategy 1: Name & Why it works:

  
  
  
  
  
  
  

• Strategy 2: Name & Why it works:

  
  
  
  
  
  
  

• Strategy 3: Name & Why it works:

  
  
  
  
  
  
  

3. Trigger Alert & Coping Combo:

• Instructions: Identify 1-2 common stressors or

Week 3: Emotion Charades Game: Guess the Feeling!

Objective: To playfully practice identifying and expressing various emotions.

Time: 10-12 minutes (can be adjusted within the 30-minute session)

Materials:

• Small slips of paper with different emotions written on them (e.g., Happy, Sad, Angry, Surprised, Confused, Excited, Anxious, Calm, Frustrated, Grateful, Shy, Proud)
• A hat or bowl to draw emotion slips from

Instructions:

1. Set the Stage (1 minute): Explain that recognizing and understanding our own emotions, and those of others, is a huge part of self-care. This game is a fun way to practice!

2. How to Play (1-2 minutes):

   • Divide the group into two teams (if the group is small, play individually or in pairs).
   • Each student will take a turn drawing an emotion slip from the hat.
   • Without speaking, the student must act out the emotion for their team (or the whole group) to guess.
   • Set a time limit for guessing (e.g., 30-60 seconds per turn).
   • If the team guesses correctly, they get a point. If not, the other team (or individuals) can try to guess for a bonus point.
   • Continue until everyone has had a chance or for the allotted time.

3. Game On! (6-8 minutes): Facilitate the game, keeping it light and encouraging. Remind students to be creative with their expressions and actions. Emphasize that there are no "wrong" ways to express an emotion, and the goal is to understand diverse interpretations.

4. Reflect and Connect (2-3 minutes): After the game, briefly discuss:

   • What emotions were easy/difficult to act out or guess?
   • How can understanding different emotions help us in our daily lives and with our self-care?
   • Did anyone learn a new way to identify an emotion in themselves or others?