There's An App for That

October is Substance Use & Misuse Prevention Month, reminding us that caring for ourselves and our relationships is a powerful preventive act. Let’s talk about how technology can (sometimes not always so be cautious) support healthy habits, communication, and emotional wellbeing.

In our everyday lives, stress, triggers, or loneliness can tug at our wellbeing. Some people may turn to substance use as a coping method. But instead of letting those urges lead the way, we can use healthy strategies and tools — too

Here are some active, reliable apps worth exploring:

• I Am Sober: Use it to track your personal goals, reflect on progress, and stay motivated through daily check-ins.ls like apps — to help us stay grounded, intentional, and connected. More information at https://iamsober.com/en/site/home

• Reframe: A useful app if you want to examine your relationship with substances and gradually build new, healthier patterns. More information at https://www.reframeapp.com/

• Talk. They Hear You.: This one is especially powerful for families, caregivers, and communities. It equips you to have real, supportive conversations about alcohol and drug use with young people. More information at https://library.samhsa.gov/product/talk-they-hear-you-mobile-app

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📌 Tip: Even if substance use isn’t your personal concern, apps like these help with self-awareness, healthy boundaries, emotional reflection, and communication. They’re tools for strength — not just prevention. Do your own research on them and decide if one can be useful for you!

Today’s Self-Care Challenge: Pick one app (or feature) above. Spend 10 minutes downloading it, browsing its key sections, or testing out a simulation or conversation prompt. Set a reminder to revisit it during the week.

Remember: Self-care and prevention go hand in hand. Supporting your mental and emotional health helps build resilience. Encouraging open, thoughtful conversations in your home or community helps prevent substance misuse before it starts.

Visit www.standupaj.org for local resources, support lines, and more.

Family Fall Fun 🌵

Fall in Arizona doesn’t mean colorful leaves or chilly weather, it means finally getting a little break from the summer heat! The cooler mornings and evenings give us the perfect chance to spend more time outdoors and reset as a family.

Here are some easy ways to practice self-care this season:

1. Morning Walks or Bike Rides

Now that it’s not triple digits, head outside before school or after dinner. Fresh air and movement boost everyone’s mood and energy.

2. Picnic in the Park

Pack some snacks or sandwiches and enjoy a family meal outside. Being in the sunshine can help reduce stress and spark good conversations.

3. Stargazing Night

Arizona skies are beautiful in the fall. Spread out a blanket, bring some hot chocolate, and look for constellations together, it’s a calming way to end the day.

4. Reset Your Routines

The season change is a good reminder to check in as a family: Are you getting enough rest? Do you have time set aside for fun? Small adjustments can make a big difference in mental wellness.

Fall here may look different, but it’s still a season of slowing down and focusing on what matters most—connection, balance, and resilience. 🌟

Find Your Beat

Music as Self-Care 🎵

Music has a way of reaching us like nothing else can. The right song can calm nerves, lift your mood, or give you energy when you feel drained. For teens, music isn’t just entertainment, it’s a powerful tool for self-care.

Why Music Works

🎶 Helps lower stress and boost mood

🎶 Provides a safe way to process emotions

🎶 Improves focus and motivation

Music Instead of Substances

When life feels overwhelming, some people turn to substances to cope. Music offers a healthier choice. Listening, writing, or creating music helps release tough emotions without the risks of alcohol, vaping, or drugs.

Try It Out

• Make playlists for different moods

• Write your own lyrics or poetry

• Play an instrument or use an app to create beats

• Dance or move to your favorite songs

Music is more than background noise, it can be a form of healing and a strong way to care for yourself. 🎧