Hey there!

Welcome to the GirlSpring Book Club! This a fun monthly collab with the Springboarder Bookclub members,  where we share our monthly book reviews. Check out our book review below!

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The Hate U Give by Angie Thomas

August Intoccia:

Type here: I have now read this book twice. Both times it was an enriching experience. I think it handles the issues of racism well and it doesn’t shy away from them or attempt to sugar coat it. There is a strong emphasis on community and finding yourself. I would recommend this to someone looking to find their voice. 

Jaina:

This book gives a very interesting insight on how a young black girl navigates a negative situation, surrounding negativity around the color of her skin. It shines a light on this topic and shows how others can stand for what is right, and have their voices heard. I think is is a good story to encourage others to be who they are, always.

Sage Davis:

The Hate U Give is an amazing book. I love how it deals with the issues that black people face when dealing with cops. Having to put on a mask depending on who we’re with is an issue that we all face. I don’t think we’re really ever our true selves which is so sad. The fact that she encourages cutting off people that don’t fit into your beliefs or what you value is so important. There are too many toxic female friendships in the world, and if we could cut down on that, we would be invincible.

The topic of interracial relationships comes into play in this book, and I think that’s another issue people face. How to manage those relationships and not offend the other person’s culture. Overall, I really like this book, I ended up reading the sequel book On The Come Up and that book was really good as well. I haven’t read the prequel yet.

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Thanks for reading! Want to join us? Fill out this quick interest form, here – we’d love to have you!

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Book Info

Want to buy the book? Click here

You can find this book in audio form, with Audible or Spotify!

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picture by freepik.com

The post Book review: The Hate U Give by Angie Thomas appeared first on GirlSpring.

Hey there!

Welcome to the GirlSpring Book Club! This a fun monthly collab with the Springboarder Bookclub members,  where we share our monthly book reviews. Check out our book review below!

~~

Everything I Know About Love by Dolly Alderton

August Intoccia:

This book has a captivating plot that makes you want to read more. The layout of the book is intriguing and the language is warm and welcoming. There is strong female characters and an emphasis on female friendships. Overall this is a great book, and I would definitely recommend it. 

Jaina:

This heartfelt book on love explores how a young girl navigates her love life, crushes, boyfriends, lovers, exes and in between. I enjoyed this book as it talked about her life in the early 2000s and on through high school and college. One thing I enjoyed about this book is that her friend Farley, always stuck by her side. She shows in the book how she overcame negative obstacles and chose to love herself for who she is. It teaches valuable lessons in acceptance, love, crushes and self-image.

Sage Davis:

This book was so interesting to me. To be honest, at first I thought I wouldn’t like it because it was a memoir, but I found it to be enjoyable. I listened to the audio book which is a completely different experience because the author was reading it. I really got the feel of the people. I think this book is relatable on so many different levels and it’s worth the read. It makes you take a step back and look inside yourself and in your life. I love the emphasis on female friendships. I think in today’s society, there aren’t many honest and well-intentioned friendships. Friends that will stick by your side no matter what. That’s what I love most about this book.

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Thanks for reading! Want to join us? Fill out this quick interest form, here – we’d love to have you!

~~~

Book Info

Want to buy the book? Click here

You can find this book in audio form, with Audible or Spotify!

–

book sticker by flatcoin.com

The post Book Review: Everything I Know About Love by Dolly Alderton appeared first on GirlSpring.

Affirmations can can you get to know yourself better and build healthy habits from within. The more you take care of you, the more you can be a light for others!

So, here are 10 wonderful affirmations that you can speak to yourself. Sometimes, it make take some time to believe these things but as you speak these words, believe these words and walk in who you truly are, I know you’ll start to believe it.

Screenshot the free printable below and save it to your phone, or print and put on your wall!

10 Affirmations to speak to yourself before the school year begins and as you continue the year:

1 – I am intelligent, I am fully capable of being smart and having understanding

2 – I am strong

3 – I am healthy, physically and mentally

4 – I have awesome friendships

5 – I accept positive thoughts and mental health

6 – I am beautiful, I understand that it is safe and okay to be beautiful

7 – I bring positive energy

8 – I am kind, respectful, and I fully accept myself

9 – I have an amazing school year and an incredible year, filled with joy, love, bright days, fruitful memories and great experiences.

10 – I am grateful for all great things in my life.

Thanks for reading!

“Rise, Grow, Glow.” – Jaina

Jaina Noelle | Girlspring Springboarder

Writing | Entrepreneur | Performing Arts | Media

Socials

Instagram: @jainanoelle

Facebook: Jaina Noelle

LinkedIn: Jaina (Noelle) Burrell

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Cover photo by freepik.com

The post Awesome Affirmations | 10 Powerful Affirmations for Starting the School Year appeared first on GirlSpring.

Prepping for the Prom

Prom is the time to have fun, dance, and have a good time. With the event coming soon, here are some ways you can get started prepping your outfit, schedule, etc. 

My first tip.. START YESTERDAY!! 

Okay,.. just kidding. But it’s good to start planning now. It can help keep things smooth for you!

School

First, make sure that your school work and grades are good to go, and try to get your work done ahead of time so you aren’t overloaded. Make a list of things you need to finish and keep track of over the weeks. 

Get your group

Next, get your group! Dancing alone at prom is no fun; trust me. If you are going with a partner or a group, ensure those people bring positive vibes for a good experience. Start planning this now; better than later!

Before Prom:

The Dress 

Now that prom is approaching, many have already chosen their desired dress. If you have done this, great! But if you are still looking for your last-minute dress, (link coming soon).

Accessories

Once you have your dress and outfit confirmed, find the best accessories for you that flow with the fit.

Look for:

Earrings

A necklace

Bracelets

Shoes that go well with the outfit

Hair accessories (if desired)

Appointments, hair, etc.

Nails: Schedule your nail appointments in advance. I’d recommend having them done a day or two before the prom.

Hair: If you are scheduling a hair appointment for prom, have it done the day of. If you are doing other special treatments on the hair, schedule accordingly. 

Esthetic: Schedule to have esthetic treatments for face, done 3-4 weeks before the prom.

Makeup: If you are doing makeup/hair on your own, get all the items you need (brushes, makeup, gel, etc). If you would like to have someone do it for you, book that in advance and also do a trial run. 

Photoshoot: Plan your photo shoot, photographer, etc.

Schedule any appointments you would need to prepare. If you are getting any aesthetic treatments, it’s good to plan that at least a month in advance. Try to book any nail appointments and hair appointments to be done the week of. 

Pre Run for Makeup and Hair

Doing a pre-prom look is best to ensure you look your best. Plan what you would like your hair and makeup to be and do a few tests to see what is best. 

Dinner, Parties, Sleepovers, etc. 

If you are going out to eat with friends, be sure to reserve (if needed) any tables in advance. Be clear, ask questions, etc., to avoid miscommunication.

TIP: Create a group chat for these types of plans (ie, “prom chat” “PROM CREW” etc.) This can make planning more precise and clear!

To start:

• Plan your dinner and food places
• Plan driving and pick-up: who is driving and riding together?
• Plan activities afterward: Sleepovers, bowling, etc. 

If you plan to have a hangout or a party or a sleepover, make sure you plan for 

• snacks
• activities
• music playlists
• decor
• etc.

If you will be attending a party, sleepover, or hangout:

• Pack a bag to bring with you before going to prom
• Pack anything you need: medication, first aid, electronics, etc. 
• Avoid harsh environments, and always leave if you feel not great there. 
• Have fun and be safe

Shop Sleepover Fun!

Here are a few picks for a fun time with friends

Cute Silk PJ Set

You Laugh, Your Out Board Game

Eye Masks

Pre-Prom Prep

A few weeks pre-prom:

• Buy tickets
• Make floral/corsage arrangements
• Confirm photoshoot location and photographer
• Shop for anything you need

Week of prom: 

• Confirm appointments, have backups and alternitives
• Purchase anything you need if hosting a sleepover/hangout or party. 
• Buy tickets if you have not 
• Get all the things you need for prom day: hairpins, undergarments, mints, care items, etc. 

Night Before Prom:

• Pack any post-prom sleepover bags

Day of prom:

• Pickup anything needed early!
• Hair, makeup, dress
• Photoshoot (If desired)
• Meet for dinner reservations
• Have fun at the Prom!
• Do fun post-prom activities

At Prom

Take fun photos, videos, dance with friends, and have a good time! Try to arrive on time, and bring an extra small bag to have on the side with your extra shoes, first aid, and anything extra.

If you will be attending a party after the prom, feel free to bring a change of clothes that fits that dress code if needed. Enjoy your night!

TIP: Bring a small water bottle to hydrate!

And remember.. 

Remember, take a moment and breathe. If you start to feel overwhelmed, it’s okay to ask for a helping hand. Allow yourself to let go of perfectionism, and just do your best. Have fun on that special night, have fun with friends, and be yourself. 

Thanks for reading!

Article By:

Jaina Noelle | Performing Arts and Media, Writer, Speaker, Entrepreneur

Learn more at jainanoelle.com

Instagram: @jainanoelle

Youtube: @jainanoelle

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photo credits: freepik.com, istockhotos.com, windsor.com

The post Prepping for the Prom 2025: Things to plan for your special night appeared first on GirlSpring.

(PS. Remember to check out my Pop-Up Shop at the end!)

By Jaina Noelle

Many teenage girls wrestle with anxious thoughts. And sometimes those anxious thoughts pop up throughout the day, causing stress, discomfort, and an overload of emotions. How do we deal with these inconvenient ruminations and achieve inner peace? Here are a few tips and tricks I have for you to try.

Firstly, it’s good to be self-aware and recognize what is happening at the moment. Be mindful of the thoughts and emotions going on inside of you. Learning to recognize when you start to feel anxious can be a small step toward taking control. “What triggered me to feel anxious?” Maybe you got a bad grade, and you began to think that you are not smart and that your parents will hate you. Or maybe your friend is having a bad day and you think thoughts like “Is it something I did?” “Maybe she doesn’t want to be my friend anymore.” And even silly thoughts like “She probably doesn’t like me because my shirt is green.” Whenever you begin noticing patterns in your thoughts and feelings, journal them. This will help you take another step toward control and help you to keep records of the process. After the day is done, take out your notebook before bed and write out whenever you can recall having anxious thoughts and feelings. Write what you think triggered it and the emotions that followed. The more you journal daily, you can look back at how far you have come and improved!

Next, let’s learn how to calm down when feeling anxious. 

(!!Disclaimer: These tips are not to replace your therapist or medicine. The activities below are only recommendations, and may not work for everyone, but do what works best for you!)

_____________________________________________________________________________________________

Activity 1

Calm down.

• 4-7-8 Breathing: 

1. Inhale for 4 seconds.
2. Hold for 7 seconds.
3. Exhale for 8 seconds.
4. Repeat.

•  Breathe:

1. Breathe in for 3 counts
2. Breathe out for 3 counts

Activity 2

Breath.

• Music:

Turn on some music that gets you grooving, or put on some calming music like Classical or Lofi, to fill your mind with better thoughts.

Calm Music to Relieve Stress

Fun Mood Boosting Music Playlist 

Activity 3

Write it out.

• Write out your thoughts:

Whatever thoughts you may be thinking, write them down. Now of course, you probably have a million thoughts going on all at once, so just write a few of them that pop up in your mind. Once you do that, write a replacement thought to think on. 

Example:

• I am so ugly.   —> I am beautiful. (Even though I don’t feel that way) I still love and accept myself. 
• I am not smart enough. —> I am capable of understanding. Though I feel not so smart, I still love and accept myself.
• She’s better than me. —> She is great, but so am I. I feel like I am less than her. But I still love and accept myself.

Activity 4

Relax.

• Japanese Relaxation Technique (Jin Shin Jyutsu):

Each finger on your hand represents a different feeling. You can use a simple method that works in less than 5 minutes to help calm anxiety or the other feelings below!

Thumb: Helps calm feelings of anxiety

Index: Help calm fear

Middle: Helps to calm anger

Ring: Helps to relieve sadness

Pinky: Helps with self-esteem 

Whatever feeling you have at the moment, take the assigned finger and hold on to it with the opposite hand, wrapping all five fingers around it, and adding a light squeeze pressure to the area. Not too tight, but as if you are holding a pencil or a bottle.  You can do this off and on for 3-5 minutes. Now see how you feel! When you hold the fingers like this, you are sending energy to your body, which responds to the method helping you to calm down.

Additional Tips

Lastly, it’s important to have a healthy lifestyle that supports you best, while managing anxiety and anxious thoughts. As a teen girl and as a person, you want to be the best version of yourself! Remember that a balanced diet is important. Food can play a big role in your mood. Incorporate more colorful fruits and veggies on your plate, and don’t forget your protein and starch!  It’s ok to treat yourself to some fun foods too, just be sure to keep it in moderation. Make sure to get a good workout at least 3 times per week to keep your body moving often. Getting enough sleep is another vital role in your health. Teen girls ages 13 to 18 should be getting at least 8 to 10 hours per 24 hours of sleep. A mood tracker can help you track your daily habits, highs, and lows, and how you feel every day. In addition to journaling, add to the regimen of tracking your mood daily, by writing how you felt on that day and why, if the emotion changed later on, and how you feel now. Doing all these things every day can make a big impact on your mental health. Also having an open and supportive space where you feel comfortable and safe to communicate your feelings is crucial. Make sure to reach out to professional help if your anxiety and anxious thoughts begin to go too far. It’s ok to ask for help, you don’t have to carry the burden alone!

Anxiety doesn’t have to be your identity, you’ve got this.

Jaina

Pop-Up Shop by PSC

Check out the latest in my shop today!

Anxiety Worksheets 

Journal your day and deal with those anxious thoughts with these worksheets! Perfect for anyone who is dealing with anxiety.

Click Here!

Hey, there’s more!

Check out Tips for Managing Stress During School Year by Sloan!

_______________________________________________________________________________________________

(image sourced from: freepik.com)

The post Dealing with Anxious Thoughts and Feelings appeared first on GirlSpring.

A friend is a person that you bond with. They are the person you can talk with, ask for advice, and share funny videos. Having a friend is a wonderful feeling! Well…. if they’re a good one of course. We all know that none of us are perfect. Everyone has a character flaw here and there. Even the nicest, kindest friends have issues too, but it can always be talked out. But if the bad qualities begin to overlook the good, then it may be time to look deeper into that person who may or may not be your friend. Sometimes you may even have to see if you may even be that friend.

What’s the difference between a true friend and a fake friend?

Of course, this list varies, from person to person so take this with a grain of salt.

True friends:

• Are respectful of you and your space
• Kind to you and others around you
• Are loyal
• Make you laugh
• Don’t pick fights
• Want to see you do your best
• Are supportive of you and your dreams
• Make you feel your best
• Make you feel comfortable to be yourself without judgment from them
• Are kind to your other friends 
• Are ok with you having other friends besides them
• Make jokes that are funny and lighthearted
• Make you feel your best
• Encourage you when you’re down
• Trust-worthy
• Generous
• Don’t only think about them
• Great listeners
• Positive attitudes
• Have your back
• Wants you to be your best self

Fake friends:

• May appear as nice but can be passive-aggressive at times
• Judge things you say
• May be nice to you but mean to others
• Make you feel like you have to change who you are so they won’t judge you
• May like to start drama
• May try to light heartily peer pressure you
• If you don’t agree with something they do, they may make you feel bad and say “Well my other friend just gets it”
• Make “jokes” about you or others that aren’t funny, then say something like “It’s just a joke” or “it’s not even that serious” or “Can’t you take a joke?”
• Guilt Trip
• Gaslight
• May want you to well but never better than them
• Play the victim
• *Call you ugly names such as “stupid” or “dummy” and disguise it as “okay” because you all are friends (this isn’t ok for siblings either ?)
• Lie to you
• Makes you feel emotionally exhausted after interacting with them
• Ditch you for someone they like
• Ask you questions and judge your answers
• Narcissistic 
• When you do something great they try to do something better than you
• Backhanded Compliments

*Please know that it’s ok to play around and call each other silly or funny names that aren’t hurtful and that you both are truly ok with, like a funny nickname or phrase. Emphasize the word funny. Not something one person thinks is funny, but it’s hurtful to the other person. Hateful things like ugly, dumb, stupid, or even curse words, are not ok. It will never be ok. 

Friends Can Change

Sometimes the friend may be new, or the friend may be old. Some people you’ve been friends with for a long time, change, for better, or worse. If your longtime friend has begun acting towards the negative side lately, maybe talk it out with them, but if they refuse, it might be time to change your circle.

Finding new friends

Be yourself, don’t change so someone can like you. Whoever comes should like you for you. Not your looks (this includes crushes!). Ask questions, be aware of red flags, and stay true to yourself.

Just a little thank you

Want a fun way to thank your friends that are tried and true? Want to be a great friend to your great friend? Here are a few things you can do:

• Write them a card telling them you are grateful for them
• Send a just-because gift for them with all the things they like
• Send them a weekend activity for them to do like a craft 
• When you can, it is always great to ask a friend how they are doing and check on them to show you care

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So with everything learned, it’s time to get started! Journal what kinds of qualities you find in your friend. See what kinds of things may need to be talked out, or begin to walk different paths. It’s always great to talk to a trusted adult, counselor, or therapist before making these big decisions they can give you advice on how to deal with the situation you’re in with a friend.

Remember, you are loved from above! Be the best you that you can be.

Thanks for stopping by!

Jaina

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*Items coming soon!*

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The post Friend or Foe?: A Quick Guide to Friendships appeared first on GirlSpring.

Acting Out Academy 

This is an amazing place in Birmingham AL to begin your journey as an actor. Ms. Meg and her team of professional and experienced actors, actresses, and teachers who have been in the industry for years, will help guide you in your journey as an actor. Acting Out Academy has copious classes, summer camps, and workshops for kids, teens, and adults!

LINK: https://www.actingoutacademy.com/

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Quick Go-To’s:

———————————

1.

Mikayla Lysiak

I love this girl right here, she has so many things that you need to know about acting and booking jobs! And she is so helpful; she is a great YouTuber to learn from!

LINK: https://youtube.com/c/MakaylaLysiak

2.

Backstage

Now, you may have heard of it before, but this platform is a helpful place where you can find and book jobs! It’s very convenient. 

 LINK: https://www.backstage.com/

 YT CHANNEL: https://youtube.com/c/BackStageCasting

3.

Outschool 

This platform is a place where you can take classes for all sorts of things, including acting! It’s usually a small group of people in a Zoom class. I’ve had great experiences with teachers and students there, and it’s a great space to learn!

LINK: https://outschool.com/#abktp4ozwn

4.

The New York Film Academy

 This is a film academy based in New York! They have acting classes, filmmaking classes, teens and kids camps, and more! 

LINK: nyfa.edu

5.

Stagemilk 

This is a website with lots of resources for actors, like nailing your callbacks, how to get an agent, sides for actors, and so much more!

LINK: https://www.stagemilk.com/page/2/

6.

The Actors Academy 

This YouTube Channel is very helpful for acting. He teaches lots of things like acting advice from different celebrities, and he even has a master class!

LINK:

https://youtube.com/c/TheActorsAcademy

7.

Actingislitmylife is a great YouTube channel that has so many helpful acting tips and more! You should watch her “What NOT to do at an Audition” videos, they’re hilarious! ??

LINK: https://youtube.com/user/actingislitmylife

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A few acting go-to’s:

Books on acting:

https://amzn.to/2XxmS16

https://amzn.to/2VQJxVN

https://amzn.to/3knElCw

Monologue Books:

https://amzn.to/3nJcYof

https://amzn.to/3ApifVx

 https://amzn.to/3lCXLT5

 https://amzn.to/2Z1rXj4

 https://amzn.to/3Ar2yNy

Monologues:

https://www.dramanotebook.com/monologues-kids-teenagers/

———-

Basic Self-Tape Kit You’ll Need:

• A tripod or ring light
• Lighting
• A phone or a good camera
• Good background (Blank Wall, or Backdrop)

The best colors for backdrops are: 

Light Blue, Grey, Black. (Avoid Chroma Key Green and Chroma Key Blue)

Not sure where to shop? Try these links

LINKS:

→ Tripod 

→ Ringlight 

→ Lighting

→ Background (can be pinned to the wall and removed when needed)

→ Self Tapes Tutorial: https://www.youtube.com/watch?v=LTe43wmDZNs

~~~~~

Alright! Now it’s time to go and be great.

You got this,

Jaina

_______________________________________________________________________________________________

(featured image sourced from freepik.com)

The post Getting Started | Film Acting: Quick Reference Guide to Get Started appeared first on GirlSpring.

I hope you enjoy the quick message and can apply some of the tips in your life! Grab a pen and paper to take some great notes, and when you are done reading, you can check out the gift shop at the end!

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What is a gift? Some gifts come in pretty wrapped boxes with a bow at the top. Some gifts come in nicely decorated bags with lots of tissue paper. 

But a very special gift is inside of you. It’s something you have had since the day you were born. 

What is that special gift you ask?

That thing you can do without even thinking. The way your heart pumps when you think about it.

Your passion and determination for something, that thing you are good/talented at. It’s your gift!

Some people discover their gifts at a very young age, like singing or dancing. And with others, it takes a little time to figure it out. Some people’s gifts are overshadowed by a parent planning their career path, and some feel like they’re not good at anything. 

But that is not true. You are good at something, you just have to find it.

So if any of the above applies to you, here is what I can tell you.

—

Reflect

Take some time to think about what you like to do. Like something that makes you lose track of time, or step into a whole new world every time you do it. The thing you really enjoy doing? Stop. Breath. Think. What are things you are naturally captivated by?

Experiment 

Try something new! If you haven’t already, join a school club or local after-school get-togethers based on a certain topic (ie. writing, art class, choir). While in the mix of things, you can ask yourself things like:

“Do I enjoy this?” 

“Am I doing it just because? Do I really like it?”

“Can I see myself doing it in the future?”

Feedback and Observation

Seek feedback from friends, family, and mentors. Sometimes, other people can tend to recognize a talent better than we do. Ask about things they may notice you are good at or perform well. This can also help you on your self-discovery journey!

Be brave

Don’t be afraid to step out of your comfort zone. Sometimes talents can emerge from taking a challenge. Try learning that song you were scared to try. Go ahead and enter your poem in the big contest. You can do anything you put your mind to. 

Take action

Found your niche?  Already had it? It’s time to take it to the next level. Find classes and trainings that will help you further perfect your craft. Because your talents will get better the more you work on them, and your confidence is boosted when you are stronger in your gift!

So, where can you do this?

You can access these things, online, at places like:

Outschool.com – Group Classes (Zoom) – Kids and Teens (ages 4-18)

TakeLessons.com – 1:1 Private Lessons (Zoom) 

Skillshare.com – Video Tutorials and Courses (Online)

Udemy.com – Video Courses (Online)

I recommend taking a few off this list, like 1 classes platform, 1 Video Courses platform

YouTube can be your buddy too! Look up lots of great videos in what you are training in, and create a playlist to go over daily.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Remember to never give up, and keep pursuing your passions. You can do this. It’s never too early or too late to start your journey, whether you’re 1 or 92. You can do this, you are worth it!

Do what you love, love what you do.

You are loved,

Jaina

Pop-Up Shop by PSC

Check out the latest in my shop today!

NEW! Do What You Love Sweatshirt

Starting at $39.00

Click Here!

________________________________________________________________________________________

Recommendations Books:

Unwrapping Your Passion – By Karen Putz

Finding Your Element – By Ken Robinson

(cover picture by freepik.com)

The post Getting Started | Special Gifts and Talents: Unlock the Talent Within appeared first on GirlSpring.

So here are a few tips on how to stay joyful, positive, and feeling good, that will last you all winter long!

1. Aromatherapy

Aromatherapy uses the power of essential oils or other aromatic contents to help boost your mood, relieve pain, depression, and anxiety, and bring relaxation to the body. They are natural, and plant-based oils. Dropping a bit in a humidifier with water will help you out can fill your room with delight! You can also wear these fragrances on your body. Around the neck, on your lymph nodes and toes. Dabbing a little here and there in the morning, after school, after you shower, before bed. Trust me, you will feel the difference!

Sage – Boost Mood

Sweet Orange – Boost Mood, Reduce Stress

Chamomile – Reduce Stress

Lavender – Reduce Anxiety, Reduce Stress, Relax the Body

Rose – Relax the Body

Combined lavender and Damascus rose – Antidepressant Effect

Yuzu – Reduce Anxiety, Antidepressant Effect

2. Mood-Boosting Workouts

Get your body moving in a fun and healthy way, with mood-boosting workouts! Exercise is a great way to stay healthy, fit, and feel good. And instead of boring, painful workouts, they are workouts that will still help break a sweat and burn calories but with good beats and fun movements! Don’t forget that stretching daily is also great to help your body feel good. Check them out below:

MonikaFit: 

https://www.youtube.com/watch?v=vFai116E69M

Growwithjo: 

https://www.youtube.com/watch?v=_osxAQZ3r-U

Pilates Stretch: 

https://www.youtube.com/watch?v=Ptj-NEb5oB4 

3. Music

Turn up the radio with some of your favorite uplifting jams! Did you know that music can lessen the impact of anxiety and depression? Well, it has proven to be true. To start, create a playlist of songs to listen to throughout the day. You can do this on YouTube, Spotify, Apple Music, etc.

Here’s a great YouTube playlist with upbeat songs!

4. Fill Up on Sunlight

Even if there are only a few hours of full sunshine before dark (usually around 5 pm), try to take advantage of the opportunity. Try going on a quick 10-minute walk with a jacket in the morning before or after school, and choose to sit by the window more when you read, do homework, or even work on the computer.

5. Mood Food

Food can also play a role in helping you feel better. Of course, it’s not the best to indulge in cake and ice cream every time you’re feeling blue. You don’t have to completely cut foods like that out of your diet, just eat them occasionally and in moderation. Some healthy food choices that can help you feel better, physically and mentally are things like:

Dark Chocolate

Bananas

Nuts and Seed

Berries

Coffee

Fish

Oats

food list sourced by healthline.com and cnet.com

6. Interact with others

The joy of being with others is a connection that all humans need. Sometimes it can be difficult to find the right people to hang around since a lot of people nowadays are very toxic and brutal. But the are also people out there who are positive and want to have a good time, drama-free with their friends. One of the best ways to meet new friendly faces is through extracurricular activities. These out-of-school spaces can give you the freedom to do fun and enjoyable activities around your interests, and you can connect with others at the same time! Even if you are an introvert, don’t be afraid to speak up and talk with someone new. Being around peers with similar (or even different) interests as you can help spark new, fun, and exciting conversations. 

Here are some great after-school meet-ups and teen events:

Teen Advisory Board – Homewood

HPL – Teen Events

Art Classes – Art Zone

YMCA – Youth and Teen Classes

YMCA – Teens

Acting Out Academy

Samford Academy of the Arts

The Dance Foundation

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To sum it all up, I hope you’ll consider taking part in these practices daily, and let me know in the comments how it goes for you! It’s important to do daily check-ins with yourself as well, to be aware of yourself and your feelings. I recommend buying or creating your own Mood Tracker to write in daily. I believe you will see over time, things will get better and better. 

Remember that you are loved, you are accepted, and you got this!

– Jaina 

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SHOP MOOD MERCH ???

coming soon ~~~~

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Disclaimer: The statements made in this document are not to treat or cure any depression, anxiety, and any other mood/temperament disorders. If you deal with or start noticing signs of depression,  consult a health professional. The content above is only a series of suggestions and tips to help in areas needed. 

The post Stay In a Good Mood Even When It’s Cold appeared first on GirlSpring.

Keys to Maintaining a Healthy Immune System

While participating in these festive activities, it’s important to take a moment and prep your body for the season, to keep healthy and strong during the really cold weather. How? By doing something called building the immune system.

Your immune system is a network made up of cells, proteins, and organs that are formed to help your body fight off infection. Why is this important? Well, weak immune systems are what cause most of us to feel under the weather. In the warmer seasons, you usually have more exposure to the sun, which provides vitamin D, and the immune system really thrives with that supplement being provided constantly.

However, in the colder seasons, like late fall and winter, where the sun exposure is finite, the vitamin D is less, meaning the immune system strength may lessen. And without the proper care, you may end up with a cold or two.

Therefore, let’s give our bodies a hand to keep them running smoothly, so here are 4 natural approaches to keep your immune system healthy all winter long. And even if you do start feeling under the weather, your immune system can bounce back with power so you can feel better even faster!

*DISCLAIMER: Any of the supplements listed in this article are only suggestions and are not proven to cure or treat any disease. Please evaluate the contents before ingesting and make sure that you and your parent or guardian are okay with your proceeding.

1. Take Vitamin C & D Daily 

As said, Vitamin D is something your body needs for the immune system, especially Vitamin C. 

Vitamin C: Helps to prevent free radicals, is a potent antioxidant, and supports the immune system by strengthening immune cells. You can find it in citrus fruits like lemons, grapefruit, and oranges, also in bell peppers, tomatoes, strawberries, and cruciferous veggies like broccoli, cauliflower, cabbage, etc. Vitamin D: Helps your body absorb calcium, something important for bone health, and it supports the respiratory system by boosting the immune cells’ production of microbe-fighting proteins. Vitamin D can be found in foods like Eggs, Salmon, Trout, White Mushrooms, Fortified juices, milk, and yogurts.

You may incorporate these vitamins in your day-to-day routine by:

• Eating oranges (daily) → Vitamin C
• Drinking lemon water (daily) → Vitamin C 
• Drinking fortified orange juice → Vitamin D
• Taking a vitamin d3 supplement (consult your parent or guardian and/or medical professional before use) → Vitamin D  

2. Drink Hot Teas Regularly 

Tea is a delicious drink that has been around for thousands of years. They are made from tea leaves and contain many nutrients that support your body in a variety of ways; including the immune system! Hot beverages in general are good to keep handy during the colder months, as they can provide warmth and delicious taste. 

As many teas as there are, you might be wondering about what to try. Ginger tea is a great one to start with if you’re new to drinking tea. The ginger in this beverage can help with digestion, relieving nausea, upset stomach, and has anti-inflammatory properties.

If you have a sore throat, it can soothe it almost immediately. As for other teas, they can provide nutrients like vitamins, juices from fruits and veggies, herbs to calm down your body, and much more. Here is a list of great teas to drink:

• Lemon Ginger Tea
• Ginger Crystal Tea
• Green Tea
• Echinacea Tea

3. Zinc + Elderberry 

Not a big fan of tea? Want to add more to your building regimen? Zinc and elderberry pairs are a great additive or alternative.

Zinc : A special vitamin that is a substantial source of strengthening the immune system by activating enzymes that break down proteins in bacteria and viral germs so their ability to spread is restrained.

Elderberry: A commonly used plant in medications and healing supplements to help fight off germs, provide allergy relief, and is a natural cold preventative remedy that also plays a role in immune system support. Guess what? You can get the best of both worlds when pairing these two together by taking:

• Zinc Elderberry Lozenges (daily)
• Sambucus Elderberry Gummies (daily)

4. Honey 

Like kind words are sweet to the soul, honey is sweet to the lips. Not only is it sweet, but honey also has immunity benefits. Being rich in antioxidants, vitamins, and minerals, honey also contains some anti-bacterial components. It also is a throat coat and can soothe discomfort in that area.

You can eat honey raw, or you can mix it in your tea or even coffee! Some people prefer their tea raw, but if you want to add some sweetness, honey is a great sweetener and alternative to sugar and can help your tea taste even better.

I recommend buying your honey locally, as it’s much fresher to the taste: localhivehoney.com

Let’s review

Woo! Hope this gives you all some inspiration on natural ways to stay healthy this late fall and winter! Let’s review some things to keep in mind.

• Make sure to eat vitamin C-rich foods daily like oranges and lemons + and/or take a Vitamin D3 supplement daily*
• Drink hot teas regularly
• Take a Zinc + Elderberry supplement (daily)
• Add honey to your regimen or your tea (optional)

*or as prescribed by a healthcare professional, with permission from your guardian or parent

Conclusion

I hope as you do these things, your immune system will get stronger and stronger, day by day. Approaching this goal by introducing more natural, cleaner ingredients is what your body really likes! Plus it tastes better too. And a healthy immune system means a healthy you!

You are loved,

Jaina~

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And don’t forget to check out GirlSpring contributor Gabrielle’s article on creating healthy habits to benefit your lifestyle!

The post Maintaining a Healthy Immune System appeared first on GirlSpring.