Special Edition of The HUB: The Summer Health and Wellness Guide for Orange County (OC) Students 

Calling on anyone who engages with students and youth to share this special summer edition of The HUB with them!
Dear Students, 
This one is for YOU! The Community Networking Project team has put together a special issue of The HUB to be your wellness guide for the summer. After a year full of disruption and changes, it’s time to prioritize your well-being and do things that help you feel good – whatever those may be. Use this summer guide to get started and let it be a go-to for inspiring ideas, tips, and resources when you need it.
Get Inspired by the Youth Action Team 

To kick off this special edition, we asked youth leaders from the City of Irvine High School Youth Action Team (YAT) how they plan to prioritize their well-being. We are INSPIRED by their responses: 

“This summer, I have been given the gift of free time, and with this, I will prioritize my mental health and create a relationship with myself in an oasis of nourishment, routine, adventure, and reflection. Put simply, I will be devouring ice cream cones, filling journal pages with introspective dialogue, painting my nails with florescent hues, doing yoga in the sun, and making an active effort to stay in check with my feelings every day.”  Ayushi Bhardwaj, student at Northwood 

“This summer, I am going to finally learn how to meditate *correctly.* I have been so busy and so fidgety that I haven't had the mental space to just sit down and meditate.”  Eric De Haas, student at Woodbridge High School 

Want to hear more inspiring ideas? The Team hosts a dynamic monthly podcast – Youth Action Talks - where they interview professionals, talk candidly about mental health, and provide wellness tips for taking care of yourself. Check out their new mental health series focused on breathing exercises to reduce stress and anxiety and how to support friends and yourself. 
Wellness Corner

100 Uplifting Songs for You 
Certain songs remind us of a time and place and can change our mood. Music is a powerful tool that unites people around the globe, conveys stories, and evokes emotions. But did you know that music can also help you deal with stress, improve your mood, and boost your overall physical and mental well-being? Music produces hormones that help your mind and body feel happier, and it can reduce stress and anxiety. We found a lively, summer go-to playlist that you can listen to whenever you need a little pick-me-up.
Art as Therapy 

Art can help people manage behaviors, process feelings, reduce stress and anxiety, and increase self-esteem. Don’t worry – you do not have to be an “artist” to get the benefits. All you need is an open mind and just a few minutes! 
Art for Relaxation Therapy (ART) was created by Orange County’s own Avalon Lafosse. ART offers art lessons at no cost on their website for students. The lessons are easy and encourage students to express themselves and their feelings through creating their own art. 
Social Media

@MySelfLoveSupply: This Instagram account offers tips and tricks to improve your mental health through self-care ideas, journaling prompts, quotes to remind you of positive things around you, and more. Give them a follow!

@Lindsay.FlemingLPC: Fill your For You Page with creators that make you feel good! Lindsay Fleming is a licensed therapist who has blown up on TikTok, providing teens with a space to learn about mental health from a cool professional. Check out Lindsay’s account!

Psych Hub: Psych Hub brings mental health education to the world through engaging videos on their YouTube channel. The best part? Psych Hub uploads these inspiring and informative videos to their channel 5-6 times a week! Videos include tips for returning to the classroom, how to deal with depression and anxiety, and so much more. 
How We Cope with Anxiety and Stress | MTV’s Teen Code: Students, this one’s for you! Check out this video featuring three of your favorite influencers – Emma Chamberlain, Conan Grey, and Jay Versace – as they talk about how they’ve learned to cope with their own stress and frustrations.  
Books to Read this Summer for All Ages 
For Grades K-2:

Tomorrow I’ll Be Brave by Jessica Hische: This short and sweet book reminds us that mistakes are natural, and no matter how tough today is, tomorrow brings new opportunities. Through inspirational drawings and wise words, we learn that if you try your best, you can be at peace with anything that life throws your way.
For Grades 3-5:

365 Days of Wonder by R. J. Palacio: In this companion book to WONDER, Mrs. Browne and Auggie are back to offer readers daily precepts to live by. Each month focuses on different topics - friendship, love, kindness, and courage – and uses quotes, thoughts, famous lines, or values to convey important messages. 

For Grades 6-8:

Fighting Invisible Tigers by Earl Hipp: This book for teens is packed with proven techniques to help reduce stress and provide time management skills, learn positive self-talk, and boost relaxation and mindfulness practices. It gets better – the book also includes tips on how to avoid online drama, become more assertive, and make better decisions to give yourself the tools you need to succeed!
For Grades 9-12:

The 6 Most Important Decisions You’ll Ever Make by Sean Covey: Through cartoons, quotes, quizzes, and real stories from teens around the world, this book offers advice on how to succeed in school, make friends, get along with parents, wisely handle dating and sex issues, avoid and/or overcome addiction, build self-esteem, and so much more. 
Mental Health Apps to Download 

YOU AND: Download the YOU AND app which is an interactive mobile application created to restore and preserve social and emotional wellness for youth during challenging times. Start using the YOU AND app today!
Headspace: Feeling stressed or overwhelmed? Meditation is here to help. Meditation can help you feel peaceful and balanced, supports stronger emotional well-being, and only takes a few minutes during your day. Check out Headspace for daily meditations. It is available on the App Store and Google Play store and includes free meditations. 
notOK: The notOK app is a free app that makes asking for help a little easier. After identifying five people who you can count on, you can press the “I am not ok” button and your reliable friends and/or family will be notified. Download the notOK app.
5 Easy Ways to Feel More Fabulous  
Incorporating a few small changes into your daily and weekly routines can have a big payoff for your well-being. Here are a few ideas:
Become Friends with Your To-Do Lists

We know the feeling of overwhelm when you are about to fall asleep, and suddenly, your mind starts running through all the things you have to do the next day. To put your running mind to rest, write down what you would like to accomplish the next day, and then leave it be. The next morning, you are ready to tackle what’s on your list, when you are more relaxed and refreshed. There is also something special and rewarding about crossing things off your list, which helps motivate you to keep crushing your day. 
Pro Tip: Write down simple tasks like “make my bed” and right when you wake up, you can make your bed and give yourself the first check mark of the day! 
Own Your Morning Routine

Starting your day off right can have a big impact on the rest of your day. Getting into a routine that makes you feel your best is something you can make time for every morning. Here are some morning routine ideas to try:
  • Hydrating with a big glass of water
  • Making your bed
  • Journaling 
  • Moving your body
  • Listening to feel good music (see the playlist above)
  • Meditating 
  • Fueling your body with a nutritious breakfast 

Move Your Body

Whether your favorite movement is yoga, stretching, running, swimming, walking, or dancing, dedicating just 10 minutes each day to moving your body can improve your physical and mental health! Not only is it fun, but it gives you time to focus on both your body and your mind. 
Make Mindful Moments
The best part of practicing mindfulness is that it can be done anywhere, and you can decide how long you want to practice. Keep this 1-minute “Letting Go of Stress” meditation handy and play it whenever you need a minute to slow down and focus on the present moment. It’s a great resource to help you create a mindful moment. 

Take Deep Breaths

Ah, the power of breathing! Something we do unconsciously every day, right? But when was the last time you really focused on your breathing, and how you were inhaling and exhaling? Taking some deep breaths has physical and emotional benefits including:
  • Reduced stress levels in the body
  • Lowered heart rate and blood pressure 
  • Reduced possibility of burnout 
  • Improved reaction to stress and fatigue
Mental Health Resources

Need some help to start a conversation or looking for somewhere safe to talk? We’ve got you covered.
Talking to a Loved One About Their Mental Health

Not sure how to talk to someone about their mental health? There are simple things that every person can say or do to help anyone in their life who is struggling to get through a tough time. This article by Mental Health America gives us seven tips for talking to a loved one about their mental health. 
It’s Okay to Feel – Podcast by NAMI Orange County 

Through this relatable podcast, NAMI OC is sharing inspiring stories from influential people and giving listeners a guide to embrace their feelings and focus on their mental wellness. Subscribe and listen to the It’s Okay to Feel Podcast!
OC Links Behavioral Health Line – 24/7 Support 

OC Links is available 24/7 at (855) 625-4657 and provides information and links to any of the Health Care Agency’s Behavioral Health Services, including crisis services, via telephone and chat. 
TEEN LINE – Teens Helping Teens 

TEEN LINE is a non-profit, community-based organization that provides emotional support to youth. TEEN LINE is answered exclusively by Orange and Los Angeles County teenagers, who can relate to what callers are going through. It provides services for individuals ages 19 and under. Call (310) 855-HOPE from 6:00 p.m. – 10:00 p.m. for support or text “TEEN” to 839863 from 6:00 p.m. – 10:00 p.m.
National Suicide Prevention Lifeline 

The National Suicide Prevention Lifeline provides free and confidential emotional support to people in a suicidal crisis or in emotional distress 24 hours a day, 7 days a week, and also shares best practices for professionals. Contact 1-800-274-TALK (8255) or text 741741.
You Are Not Alone

If there is one take-away from this summer’s health and wellness guide, it’s that you are not alone. There are many ways to connect to receive help and support and simple ways to boost your wellbeing. We invite you to keep this list handy during the summer and take time for yourself. Enjoy! 
We Want to Hear From You! Want to share an event that advances student mental health? Let The Hub help. Whether an event, training, webinar, grant, or a “Zoom” gathering, we can help spread the word! We encourage you to submit items for future issues.

Share The HUB – Please forward it on to educators, staff, administrators, parents, families and students in the school community and community organizations serving youth and families. 
The HUB is brought to you by The Reilly Group as part of the OC Health Care Agency Community Networking Project, and humble editors: Colleen Reilly, Gabriela Rodriguez, Jenna Shaffer, and Angela Castellanos. We look forward to serving you! 
 Contact the Community Networking Project
Funded by OC Health Care Agency (OCHCA), Behavioral Health Services, Prevention & Intervention, Mental Health Services Act/Prop. 63