Build Your Support Squad Map

We all need people in our corner—and for teens, knowing who to turn to in tough moments is a major part of building resilience.

This week’s self-care activity is all about mapping your support system so when stress hits, you know you’re not alone.

🧭 What’s a Support Squad Map?

It’s a simple visual tool that helps teens identify the people they can rely on—family, friends, teachers, coaches, mentors, or even pets that offer comfort. When emotions feel heavy, this map becomes a reminder: you have people who care.

How to Make One

All you need is paper, a whiteboard, or a drawing app on your phone/tablet.

1. Start with YOU in the center. Write your name or draw a symbol that represents you.

2. Add circles around you for people in your life who offer:

   • Someone to talk to

   • Someone who gives good advice

   • Someone who makes you feel loved and safe

   • Someone who makes you laugh or have fun

   • Someone who can help in a crisis

3. Label each connection. You can use names, initials, emojis, or colors.

4. Optional: Add how you usually contact them—text, in person, phone, DM, etc.

   
   

🧠 Why This Matters

When stress or anxiety shows up, it’s easy to forget our resources. A Support Squad Map:

• Reinforces that you’re not in it alone

• Encourages reaching out instead of shutting down

• Builds confidence in asking for help

• Creates space to reflect on which relationships feel safe and strong

  
  

🗣️ Let’s Talk About It

After creating your map, reflect:

• Who surprised you by making the list?

• Is there someone you wish you felt more connected to?

• Is there a gap you want to fill (like a mentor or counselor)?

  
  

Building resilience is not just about bouncing back—it’s also about knowing where to lean.

🔗 Save your Support Squad Map and keep it somewhere easy to access—your journal, locker, or phone gallery.

For more resilience tools, visit www.standupaj.org

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.