Back-to-School Coping Toolbox

The new school year is coming fast. Along with fresh notebooks and schedules, it’s also a good time to prepare emotionally.

That’s why this week is all about helping teens create a coping toolbox, a simple, personalized collection of strategies they can turn to when things get tough.

🧠 What’s a Coping Toolbox?

A coping toolbox is a list of tools, habits, or small actions that help manage stress, boost mood, and keep things in perspective. It doesn’t have to be fancy. It just needs to be realistic!

🛠️ How to Build One

Here are a few ideas to help teens get started:

🎧 Create a Feel-Good Playlist

Music is a powerful mood booster. Have your teen make a playlist of songs that help them calm down, focus, or feel empowered.

📓 Keep a Journal or Notes App Handy

Journaling gives teens a private space to vent, reflect, or track their emotions. Even writing a few sentences can help process a rough day.

🚶Move It Out

Encourage movement when stress hits: a walk, bike ride, stretch, or dancing to a favorite song. Physical activity helps reset the brain and body.

📱 Save Encouraging Messages

Collect kind texts, affirmations, or quotes in a folder or pinned note. Reading positive words from people they trust can be grounding.

💬 Have a Go-To Support Contact

Make sure they know who they can text or talk to when they need help.

🎨 Include Something Creative

Drawing, doodling, crafting, or building something can offer an expressive outlet that brings a sense of calm and control.

💡 Make It Visible

Whether it’s written on paper, saved in a phone, or turned into a small DIY kit, the key is making sure your teen knows it’s there. It’s not about avoiding hard days, but being ready for them.

Building a coping toolbox gives teens a sense of agency, lowers risk for unhealthy coping like substance use, and strengthens emotional resilience.

Check out our website for more coping toolkits and resilience resources: www.standupaj.org/youthtoolkit

Fireworks & Fun

A Mindful & Meaningful 4th of July Weekend!

The 4th of July weekend is often filled with cookouts, fireworks, and fun. It’s also a great opportunity to slow down, connect with your family, and model healthy, meaningful traditions that promote mental well-being and drug-free lifestyles.

Ways to Celebrate with Self-Care in Mind

➡️ Host a Substance-Free Backyard Bash Set the tone with music, mocktails, lawn games, and conversation. Teens watch what adults model Fun doesn’t have to come in a bottle or can. Need mocktail ideas? https://www.standupaj.org/mocktails 

➡️ Take a Midday Break to Chill Together Holidays can be overstimulating. Encourage a quiet rest hour with books, hammocks, or journaling before the evening events. Building downtime into celebrations reduces burnout and supports emotional regulation.

➡️ Reflect on What Freedom Means to You Talk about the deeper meaning of independence and not just for our country, but personally. For teens, that might mean learning how to make smart, self-directed choices or standing strong against peer pressure.

When we create safe, intentional spaces for connection, fun, and reflection, we’re not just celebrating a holiday — we’re building protective factors that help youth thrive.

Goal-Setting Picnic

Kick Off Summer with a Goal-Setting Picnic

Summer is here, what better way to celebrate than with a fresh start and clear intentions? This week’s idea combines sunshine, family connection, and healthy goal-setting to help teens and families build resilience and stay focused on positive choices.

🧺 What is a Goal-Setting Picnic?

It’s simple: pack up your favorite picnic foods, grab a blanket, and head to a local park, backyard, or even your living room floor cause yes it is HOT. While you relax and enjoy each other’s company, take a moment to dream and plan for the summer ahead.

Why It Matters

Setting personal goals helps teens:

✅ Build a sense of purpose and direction

✅ Stay motivated and engaged in healthy activities

✅ Strengthen family bonds through supportive conversations

How to Do It

1. Pack a Simple Picnic: Sandwiches, fruit, snacks, and lots of water. Keep it easy!

2. Bring Paper and Pens: Or use your phone’s notes app if you prefer digital.

3. Ask a Few Good Questions:

What’s something you want to learn this summer?

What’s one healthy habit you want to work on?

What’s something fun you want to do with family or friends?

How can we support each other’s goals?

Write Them Down: Everyone can write their own list, then share if they feel comfortable. Don't forget to celebrate: end with a fun treat, a photo, or a promise to check in on these goals in a few weeks.

Goal-setting picnics remind teens they have control over their choices and that family support makes a big difference in staying drug-free and resilient.