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Self-Care: Your Superpower!

Lesson Plan

Self-Care: Your Superpower!

Clients will be able to define self-care, identify various forms of self-care, and begin developing a personalized self-care plan to support their mental well-being.

Adolescence is a critical period for developing coping mechanisms. This lesson empowers clients with essential strategies to proactively manage stress, enhance resilience, and cultivate positive mental health, which are crucial for academic success and overall well-being.

Audience

Adolescents (12-17)

Time

45 minutes

Approach

Interactive discussion, practical examples, and guided personal reflection.

Materials

Smartboard or Projector, Self-Care: Your Superpower! Slide Deck, What's Your Self-Care Superpower? Worksheet, and Pens/Pencils

Prep

Review Materials & Setup

15 minutes

Step 1

Introduction & Hook (10 minutes)

10 minutes

  • Begin with the prompt: "What does it mean to 'take care of yourself'?" Allow clients to share initial thoughts.
    * Introduce the concept of self-care beyond just physical needs, connecting it to mental health.
    * Present the title slide and the objective using the Self-Care: Your Superpower! Slide Deck.
    * Facilitate a brief discussion on why mental health is important, especially for adolescents.

Step 2

Exploring Types of Self-Care (15 minutes)

15 minutes

  • Use the Self-Care: Your Superpower! Slide Deck to guide clients through different categories of self-care (physical, emotional, social, mental, spiritual, practical).
    * For each category, provide examples relevant to adolescents.
    * Encourage clients to share their own examples or discuss how they already practice some of these forms of self-care.

Step 3

Personalizing Self-Care (15 minutes)

15 minutes

  • Distribute the What's Your Self-Care Superpower? Worksheet.
    * Explain that self-care is personal and looks different for everyone.
    * Guide clients through the worksheet, prompting them to identify current self-care practices and brainstorm new ones they could try.
    * Encourage them to think about small, actionable steps.
    * Circulate the room to offer support and answer questions.

Step 4

Wrap-up & Reflection (5 minutes)

5 minutes

  • Ask clients to share one self-care idea they are excited to try from their worksheet.
    * Reinforce that self-care is an ongoing practice and not a one-time fix.
    * Conclude by reminding clients that prioritizing their mental health through self-care is a superpower that helps them navigate challenges and thrive.
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Slide Deck

Self-Care: Your Superpower!

Boosting Your Mental Health, One Care Step at a Time!

Welcome clients and introduce the session with an engaging question. Ask: 'What does it mean to 'take care of yourself'?' Allow clients to share initial thoughts. Bridge their ideas to the broader concept of self-care. Today, we're going to explore how self-care is a real superpower for your mental health!

What is Self-Care?

Self-care is any intentional action you take to care for your physical, mental, and emotional health.

It's about proactively maintaining your well-being, not just reacting when things go wrong.

Why is mental health so important for adolescents?

Define self-care. Emphasize that it's more than just physical health. Ask clients for initial thoughts on what mental health means to them. Explain that mental health is just as important as physical health, especially during the adolescent years.

Why Self-Care is Your Mental Health Superpower

  • Manages Stress: Reduces the impact of daily pressures.
  • Builds Resilience: Helps you bounce back from tough times.
  • Boosts Mood: Promotes feelings of happiness and contentment.
  • Improves Focus: A well-cared-for mind works better!
  • Enhances Relationships: When you're good, you can be good to others.
  • Prevents Burnout: Keeps you from feeling overwhelmed and exhausted.

It's NOT selfish; it's essential!

Explain why self-care is crucial for mental health, especially for this age group. Discuss common stressors adolescents face and how self-care acts as a protective factor. Talk about how it helps manage stress, build resilience, and maintain a positive outlook.

Types of Self-Care: Physical

Taking care of your body to feel your best:

  • Sleep: Aim for 8-10 hours a night.
  • Nutrition: Eat balanced meals and healthy snacks.
  • Movement: Get regular physical activity (sports, walking, dancing).
  • Hydration: Drink enough water.
  • Hygiene: Shower, brush teeth, keep clean.
  • Relaxation: Stretching, deep breathing.

What are some ways you already practice physical self-care?

Introduce the idea of different self-care categories. Start with Physical Self-Care. Ask for client examples.

Types of Self-Care: Emotional

Acknowledging and managing your feelings:

  • Journaling: Write down your thoughts and feelings.
  • Talking it out: Share with a trusted friend, family member, or adult.
  • Creative expression: Art, music, writing to process emotions.
  • Mindfulness: Observe your emotions without judgment.
  • Setting boundaries: Learning to say no when you need to.

How do you usually deal with strong emotions?

Move to Emotional Self-Care. Discuss healthy ways to process and express feelings. Emphasize that all emotions are valid.

Types of Self-Care: Social

Connecting with others and building healthy relationships:

  • Spend time with loved ones: Family and friends who lift you up.
  • Reach out: Text, call, or meet up with friends.
  • Join a club or group: Connect with people who share your interests.
  • Limit social media comparison: Focus on your real-life connections.
  • Know when to say no: Avoid social situations that drain you.

How do you balance social time with alone time?

Discuss Social Self-Care. Highlight the importance of healthy connections and when to step back.

Types of Self-Care: Mental

Keeping your mind stimulated and rested:

  • Learning new things: Read, watch documentaries, explore a hobby.
  • Engaging in creative activities: Puzzles, drawing, coding.
  • Taking breaks from screens: Digital detox.
  • Practicing gratitude: Focus on positive aspects of your life.
  • Positive affirmations: Speak kindly to yourself.
  • Time in nature: Go for a walk outside.

What helps your mind feel calm or refreshed?

Address Mental Self-Care. Focus on stimulating the mind and giving it a break. Contrast with academic stress.

Types of Self-Care: Spiritual

Connecting with your values and sense of purpose:

  • Meditation or prayer: If it aligns with your beliefs.
  • Spending time in nature: Feeling connected to something larger.
  • Volunteering or helping others: Finding meaning in contribution.
  • Practicing gratitude: Reflecting on blessings.
  • Setting intentions: Thinking about what's important to you.

What gives you a sense of peace or purpose?

Introduce Spiritual Self-Care. Explain that this doesn't have to be religious; it's about finding meaning and purpose. Give examples that resonate with adolescents.

Types of Self-Care: Practical

Managing daily tasks and responsibilities:

  • Organizing your space: Tidy your room or locker.
  • Planning and prioritizing: Use a planner for schoolwork.
  • Setting realistic goals: Don't overload yourself.
  • Learning new skills: Time management, budgeting.
  • Asking for help: When you need support with tasks.

How does being organized make you feel?

Conclude with Practical Self-Care, often overlooked but important for reducing stress. Give examples like organizing schoolwork or planning.

Your Self-Care Superpower Plan!

Self-care is personal – what works for one person might not work for another.

It's about finding what recharges YOU.

Let's brainstorm and create your own plan using the worksheet!

As the Mental Health Specialist, transition to the worksheet activity. Emphasize that self-care is unique to each individual. Encourage them to be honest with themselves and pick things they genuinely enjoy or find helpful.

Remember Your Superpower!

Prioritizing self-care is an ongoing journey.

It equips you to face challenges, stay resilient, and live a happier, healthier life.

You have the power to care for yourself!

Final slide to reinforce the main message and encourage ongoing practice. Remind clients that they have the power to take care of themselves.

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Worksheet

What's Your Self-Care Superpower? Worksheet

Self-care is anything you do intentionally to take care of your physical, mental, and emotional health. It's your personal superpower to help you feel your best!

Part 1: My Current Self-Care Moves

What do you already do to take care of yourself? Think about things you do regularly that help you feel good, calm, or energized.

  1. Physical Self-Care (e.g., getting enough sleep, eating healthy, exercising):



  2. Emotional Self-Care (e.g., talking about feelings, journaling, doing something creative):



  3. Social Self-Care (e.g., spending time with supportive friends, connecting with family):



  4. Mental Self-Care (e.g., taking a break from screens, reading a book, learning something new for fun):



  5. Spiritual Self-Care (e.g., spending time in nature, meditating, thinking about your values):



  6. Practical Self-Care (e.g., organizing your backpack, planning your week, asking for help):



Part 2: Discovering New Superpowers!

Now, let's brainstorm some new self-care activities you might want to try. Think about what would genuinely help you feel better or more balanced.

  • Physical Ideas:
    (e.g., Try a new sport, go for a walk during lunch, drink more water, stretch for 5 minutes)



  • Emotional Ideas:
    (e.g., Start a gratitude journal, listen to music that matches your mood, practice deep breathing when stressed)



  • Social Ideas:
    (e.g., Plan a hang-out with a close friend, call a family member, send a positive message to someone)



  • Mental Ideas:
    (e.g., Do a puzzle, try a new hobby, spend 30 minutes away from all screens, learn 3 new facts)



  • Spiritual Ideas:
    (e.g., Watch a sunrise/sunset, write down what you're grateful for, volunteer for a cause you care about)



  • Practical Ideas:
    (e.g., Organize your locker, make a to-do list for homework, pack your lunch the night before)



Part 3: My Self-Care Super-Plan!

Choose 3-5 self-care activities from either Part 1 or Part 2 that you want to focus on practicing this week or month. Make them specific and realistic!

  1. Self-Care Goal 1: What will you do? When will you do it? (e.g., "I will go for a 15-minute walk after school on Tuesday.")






  2. Self-Care Goal 2: What will you do? When will you do it?






  3. Self-Care Goal 3: What will you do? When will you do it?






  4. Self-Care Goal 4 (Optional): What will you do? When will you do it?






  5. Self-Care Goal 5 (Optional): What will you do? When will you do it?






Why is it important to have a plan for self-care?






What's one thing you learned today about self-care?






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Warm Up

Self-Care Starts Here Warm-Up

Instructions: Take a moment to think about the question below. Jot down your answer, or be ready to share with a partner or the group.

Question:

If you had a magic remote control that could instantly make you feel more relaxed or happy, what 'channel' would you turn to? What activity or feeling would that channel represent?






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Cool Down

My Self-Care Pledge Cool-Down

Instructions: Before you leave today, please answer the following questions to reflect on what you've learned and what you'll commit to.

  1. One new thing I learned about self-care today is...



  2. One self-care activity I am committed to trying this week is...



  3. How might practicing self-care help me with challenges I face as an adolescent?






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Self-Care: Your Superpower! • Lenny Learning