Health Education: Personal Health Concepts – Grade 3

Taking care of yourself is one of the most important things you can learn! 🌟 Healthy behaviors are simple actions you can do every day to help your body stay strong and fight off germs. Let's explore the key healthy behaviors that will keep you feeling great.

Germs are tiny living things that can make you sick, but you have the power to stop them! 🦠 When you cough or sneeze, millions of germs fly out of your mouth and nose. That's why it's super important to cover your mouth and nose with a tissue or your elbow (not your hands!) when you cough or sneeze. This prevents germs from spreading to other people and surfaces.

Hand washing is your superpower against germs! 🧼 You should wash your hands with soap and warm water for at least 20 seconds (that's about as long as it takes to sing "Happy Birthday" twice). Always wash your hands:

• Before eating any food
• After using the bathroom
• After touching animals
• After playing outside
• After coughing, sneezing, or blowing your nose

The soap and water work together to wash away germs that might make you sick. If soap and water aren't available, you can use hand sanitizer, but washing with soap is always better!

Your body loves to move! 🏃‍♀️ Daily physical activity is like giving your body a present every day. When you run, jump, dance, or play sports, you're helping your heart get stronger, your muscles grow, and your bones become healthier. Try to be active for at least 60 minutes every day - that might sound like a lot, but it can be broken up into smaller chunks throughout the day.

Physical activity doesn't have to be boring! You can:

• Play tag with friends at recess
• Dance to your favorite music
• Ride your bike around the neighborhood
• Walk your dog
• Play soccer, basketball, or other sports
• Help with yard work like raking leaves

Keeping yourself clean is important for your health and helps you feel confident! 😊 Personal hygiene means taking care of your body by keeping it clean. This includes:

• Brushing your teeth twice a day to prevent cavities
• Taking regular baths or showers
• Washing your hair regularly
• Keeping your nails clean and trimmed
• Wearing clean clothes

It's also important to never share personal items like toothbrushes, combs, or hair brushes with others. These items can spread germs and should be kept just for you!

The food you eat is like fuel for your body! 🍎 Healthy foods give your body the energy and nutrients it needs to grow strong and stay healthy. Try to eat:

• Fruits and vegetables (aim for different colors!)
• Whole grains like brown rice and whole wheat bread
• Lean proteins like chicken, fish, beans, and eggs
• Dairy products like milk, yogurt, and cheese
• Plenty of water to stay hydrated

Avoiding junk food most of the time is important too. Foods high in sugar, salt, and unhealthy fats can make you feel tired and aren't good for your body. It's okay to have treats sometimes, but they shouldn't be part of your everyday eating.

As a third-grader, it's important to know that tobacco and alcohol products are never safe for children. These substances can harm your growing body and brain. If an adult ever offers you these things, you should say "no" and tell a trusted adult right away.

Even some things that might seem harmless, like energy drinks or too much caffeine, aren't good for kids. Stick to water, milk, and 100% fruit juices for your drinks.

The best part about healthy behaviors is that they become easier the more you practice them! 💪 Start by picking one or two healthy behaviors to focus on each week. Maybe you'll work on remembering to wash your hands before meals, or you'll try to eat one extra serving of fruits or vegetables each day.

Remember, taking care of your health is a lifelong journey. The healthy habits you build now will help you feel good today and keep you strong as you grow up. Your body is amazing, and it deserves to be treated with care and respect!

Staying safe is super important! 🛡️ Learning how to prevent injuries helps you enjoy activities while protecting yourself from harm. Let's explore the different ways you can stay safe in various situations and recognize when something isn't right.

Water can be lots of fun, but it's important to be safe around it! 🏊‍♀️ Water safety means following rules that keep you from drowning or getting hurt in pools, lakes, oceans, or even bathtubs. Here are the most important water safety rules:

Never swim alone - this is the most important rule! Always swim with a buddy or when adults are watching. The buddy system means you and a friend look out for each other in the water.

Learn to swim - swimming is a life-saving skill! If you don't know how to swim yet, ask your parents about swimming lessons. Even if you can swim, always be careful around water.

Wear life jackets when boating or in deep water. Life jackets keep you floating even if you're tired or can't swim well.

Stay in designated swimming areas where lifeguards are present. These areas are checked to make sure they're safe for swimming.

Walking safely is something you need to know, especially as you become more independent! 🚶‍♀️ Pedestrian safety means being safe when you're walking, especially near roads and traffic.

Always look both ways before crossing any street, even quiet ones. Look left, then right, then left again before stepping into the street.

Use crosswalks and traffic signals whenever possible. These are the safest places to cross streets because drivers expect to see people there.

Make eye contact with drivers when possible, so you know they see you before you cross in front of them.

Stay on sidewalks when walking near roads. If there's no sidewalk, walk facing traffic so you can see cars coming toward you.

Be extra careful in parking lots where cars might be backing up or turning. Always walk with an adult in parking lots.

Knowing what to do in case of a fire can save your life! 🔥 Fire safety includes both preventing fires and knowing how to escape if there's a fire.

Know your escape routes from every room in your house. Practice fire drills with your family so everyone knows what to do.

Stay low and crawl under smoke if you need to escape through a smoky area. Smoke rises, so the air is cleaner near the floor.

Never hide during a fire - always try to get out of the building and go to your family's meeting spot.

Know how to call for help - dial 911 if there's a fire emergency and you're in a safe place.

Don't play with matches, lighters, or candles - these are tools for adults only.

If you ever see a gun, it's important to know what to do to stay safe! 🚫 Gun safety means understanding that guns are not toys and can be very dangerous.

Remember the important rule: Stop, Don't Touch, Run Away, Tell a Grown-up. If you see a gun:

• Stop what you're doing immediately
• Don't touch the gun at all
• Run away from the area
• Tell a grown-up right away

Guns should only be handled by trained adults. Even if a gun looks like a toy, treat it as if it's real and dangerous.

Riding a bike is fun and great exercise, but you need to be safe! 🚲 Bicycle safety helps prevent crashes and injuries while you're riding.

Always wear a helmet that fits properly. Your helmet should sit level on your head and not wobble around.

Follow traffic rules just like cars do. Stop at stop signs, signal when turning, and ride in the same direction as traffic.

Be visible by wearing bright colors during the day and reflective gear at night (though kids shouldn't ride at night without adults).

Check your bike before riding to make sure the brakes work and the tires have enough air.

Stay alert and watch for cars, pedestrians, and obstacles in your path.

It's important to know the difference between appropriate and inappropriate behavior from adults and other people. 🛡️ Personal safety means protecting yourself from people who might want to hurt you.

Trust your feelings - if something makes you feel uncomfortable, scared, or confused, it's okay to say "no" and get help.

Know the difference between appropriate and inappropriate touch. Inappropriate touch includes touching private parts of your body or asking you to touch someone else's private parts.

Tell a trusted adult if someone:

• Asks you to keep secrets about touching
• Makes you feel uncomfortable or scared
• Tries to give you gifts in exchange for keeping secrets
• Asks you to do things that feel wrong

Remember that it's never your fault if someone tries to hurt you. Always tell a trusted adult like a parent, teacher, or school counselor.

Being safe doesn't mean being scared - it means being smart! 🧠 The more you know about safety, the more confident you'll feel in different situations. Practice these safety rules regularly so they become second nature.

Remember, trusted adults are there to help keep you safe. Never hesitate to ask questions or ask for help when you're unsure about something. Your safety is the most important thing!

Your body is like an amazing team where every part works together! 🤝 Understanding how your body systems work helps you appreciate how incredible your body is and why it's so important to take care of it. Let's explore the major systems in your body and see how they all work together to keep you healthy and strong.

A body system is a group of organs and body parts that work together to do a specific job. Think of your body like a school - just like a school has different rooms for different activities (classroom for learning, cafeteria for eating, gym for exercise), your body has different systems for different jobs. Each system has its own special role, but they all work together to keep you alive and healthy! 🏫

The circulatory system is like a highway system in your body! 🚗 It includes your heart, blood, and blood vessels (arteries, veins, and capillaries). This system's job is to deliver oxygen and nutrients to every part of your body and carry away waste products.

Your heart is an amazing muscle that beats about 100,000 times every day! It pumps blood throughout your body through a network of blood vessels. The blood carries oxygen from your lungs to all your organs and muscles, and it brings carbon dioxide back to your lungs so you can breathe it out.

When you exercise, your heart beats faster to deliver more oxygen to your muscles. This is why your heart might feel like it's beating fast when you run or play sports - it's working hard to help your body perform!

The digestive system is like a food processing factory! 🍎 It breaks down the food you eat into tiny pieces that your body can use for energy and growth. This system includes your mouth, stomach, small intestine, large intestine, and other organs.

When you eat, your teeth chop up the food and mix it with saliva in your mouth. Then it travels down to your stomach, where special acids break it down even more. The food then moves to your small intestine, where the good nutrients are absorbed into your blood. Finally, the waste products move to your large intestine and eventually leave your body.

This is why eating healthy foods is so important - your digestive system takes the nutrients from good foods and sends them throughout your body to help you grow strong and have energy to play and learn!

The nervous system is like the boss of your body! 🧠 It includes your brain, spinal cord, and nerves. This system controls everything your body does - from thinking and learning to breathing and moving your muscles.

Your brain is like a super-computer that processes information and makes decisions. It controls your thoughts, memories, emotions, and movements. Your brain also controls things you don't think about, like your heartbeat and breathing.

The spinal cord is like a major highway that carries messages between your brain and the rest of your body. Nerves are like smaller roads that branch out to every part of your body, carrying messages back and forth.

When you touch something hot, your nerves quickly send a message to your brain saying "This is hot!" and your brain sends a message back saying "Move your hand away!" This all happens in less than a second!

The reproductive system is the system that helps humans have babies when they grow up to be adults. 👶 As a third-grader, your reproductive system is still developing and growing, just like the rest of your body.

This system is different for boys and girls, but both are normal and healthy. It's important to understand that this system is private and special, and that's why we call certain parts of our body "private parts." These parts should only be touched by yourself or by a doctor when your parents are present for a medical check-up.

Your body has several other important systems too! The respiratory system (lungs and breathing parts) brings oxygen into your body and removes carbon dioxide. The muscular system (all your muscles) helps you move and stay strong. The skeletal system (your bones) gives your body structure and protects your organs.

The most amazing thing about your body is how all these systems work together! 🤝 For example, when you run:

• Your muscular system moves your legs
• Your respiratory system breathes faster to get more oxygen
• Your circulatory system pumps blood faster to deliver oxygen to your muscles
• Your nervous system coordinates all these actions
• Your digestive system provides the energy your muscles need

When one system isn't working well, it can affect other systems too. That's why taking care of your whole body is so important!

Now that you know how amazing your body systems are, you can understand why healthy behaviors are so important! 💪 When you:

• Eat healthy foods, you're helping your digestive system get good nutrients
• Exercise regularly, you're strengthening your circulatory and muscular systems
• Get enough sleep, you're helping your nervous system rest and repair
• Stay clean, you're protecting all your systems from harmful germs

Your body is truly amazing, and learning about how it works helps you make better choices to keep it healthy and strong!

Learning to avoid or reduce health risks is like being a detective for your own safety! 🕵️‍♀️ By understanding potential dangers and following safety rules, you can prevent problems before they happen. Let's explore how to make smart choices that keep you healthy and safe.

A health risk is something that could potentially hurt you or make you sick. Some risks are obvious, like touching a hot stove, while others might not be so clear. The good news is that most health risks can be avoided or reduced by making smart choices and following safety rules.

Think of safety rules like invisible shields that protect you! 🛡️ When you follow these rules, you're building strong protection around yourself.

The playground is a great place to have fun and be active, but it's important to follow playground rules to prevent injuries. These rules exist to keep everyone safe while they're playing.

Equipment safety is crucial - use playground equipment the way it's meant to be used. Slides are for sliding down (not climbing up), swings are for sitting and swinging (not standing), and monkey bars are for hanging and swinging across (not for sitting on top).

Take turns and be patient when waiting for your turn on popular equipment. Pushing or rushing can lead to accidents.

Watch out for others - be aware of other kids around you. Don't run in front of swings, and make sure the area is clear before you go down a slide.

Tell a teacher or adult if you see broken equipment or if someone gets hurt. Adults are there to help keep everyone safe.

Dress appropriately for the playground - wear closed-toe shoes (not sandals or flip-flops) and avoid clothing with long strings or loose parts that could get caught on equipment.

Swimming with a buddy is one of the most important safety rules for water activities! 🏊‍♀️ The buddy system means you and a friend look out for each other in the water. This system works because:

• If one person gets in trouble, the other can call for help
• You can remind each other to follow safety rules
• It's more fun to swim with a friend!
• Two people can spot dangers better than one person alone

When you're swimming with a buddy, stay close enough to each other that you can always see and hear your buddy. Check on each other regularly, and if one of you needs to get out of the water, both of you should get out together.

Good personal hygiene is like having a force field against germs! 🧼 When you keep yourself clean, you're reducing the risk of getting sick and spreading illness to others.

Daily hygiene habits should include:

• Brushing your teeth twice a day to prevent tooth decay and gum disease
• Washing your hands regularly, especially before eating and after using the bathroom
• Taking regular baths or showers to keep your skin clean
• Washing your hair regularly to keep your scalp healthy
• Keeping your nails clean and trimmed

Why hygiene matters: Germs love to live on dirty surfaces, including your body! When you wash regularly, you remove these germs before they can make you sick. Clean bodies also smell better and help you feel more confident.

Rules might sometimes seem annoying, but they're actually there to protect you! 📋 Following rules is one of the best ways to reduce health risks because rules are created by people who want to keep you safe.

School rules help keep everyone safe and healthy. This includes rules about:

• Walking (not running) in hallways to prevent collisions
• Sitting properly in chairs to avoid falling
• Following cafeteria rules to prevent food-related illness
• Participating safely in physical education activities

Home rules from your parents or guardians are designed to keep you safe in your own environment. These might include rules about:

• Not touching dangerous items like knives or cleaning products
• Following screen time limits to protect your eyes and ensure you get enough sleep
• Bedtime rules to ensure you get enough rest

Trusted adults are people who care about your safety and well-being. 👨‍👩‍👧‍👦 These include your parents, teachers, school nurses, coaches, and other family members. Listening to trusted adults helps reduce health risks because they have more experience and knowledge about staying safe.

Trusted adults can help you:

• Understand why certain rules exist
• Learn how to handle new or challenging situations
• Get help when you're not sure what to do
• Stay safe in unfamiliar environments

If a trusted adult gives you safety advice, it's important to listen and follow their guidance. They're not trying to limit your fun - they're trying to keep you healthy and safe!

Reducing health risks often comes down to making smart choices in different situations. 🧠 Here are some examples:

Choosing safe environments: Play in areas that are well-lit and supervised by adults. Avoid places that seem dangerous or where you're not supposed to be.

Choosing safe activities: Pick activities that match your skill level. Don't try to do things that are too advanced or dangerous for someone your age.

Choosing safe friends: Spend time with friends who make good choices and encourage you to be safe too.

The more you learn about potential risks, the better you become at avoiding them! 🎯 This doesn't mean you should be scared of everything - it means you should be aware and prepared.

Practice thinking through situations before they happen. For example, if you're going to a new playground, think about what safety rules you should follow. If you're going swimming, remember the buddy system and other water safety rules.

Remember, the goal isn't to avoid all fun activities - it's to enjoy activities safely by following rules and making smart choices!

Now that you know about healthy behaviors, it's time to put them into action! 💪 Demonstrating health behaviors means actually doing the healthy things you've learned about every day. This is where you become the hero of your own health story by making choices that keep you strong and feeling great.

One of the most important health behaviors is following rules and listening to trusted adults. This isn't just about being obedient - it's about recognizing that trusted adults have experience and knowledge that can keep you safe and healthy.

At home, this might mean:

• Following bedtime rules so you get enough sleep (kids your age need 9-11 hours of sleep each night!)
• Listening when parents remind you to brush your teeth or wash your hands
• Following family rules about screen time and outdoor play
• Asking permission before trying new activities or going new places

At school, this includes:

• Following your teacher's safety instructions during activities
• Listening to the school nurse about health and safety
• Following cafeteria rules to prevent food-related illness
• Participating safely in physical education class

In the community, this means:

• Following lifeguard instructions at pools or beaches
• Listening to coaches during sports activities
• Following safety rules at parks and recreational areas

Remember, trusted adults aren't trying to limit your fun - they're helping you stay healthy and safe so you can enjoy activities for years to come! 🌟

Participating in regular exercise is one of the best things you can do for your health! 🏃‍♀️ Exercise helps your heart get stronger, your muscles grow, your bones become denser, and your mood improve. Plus, it's fun!

Your goal should be to get at least 60 minutes of physical activity every day. This might sound like a lot, but it doesn't have to be all at once! You can break it up throughout the day:

Morning activity (10-15 minutes):

• Walk or bike to school if it's safe and allowed
• Do jumping jacks or stretches when you wake up
• Play actively before school starts

School activity (20-30 minutes):

• Participate fully in physical education class
• Play actively during recess
• Take the stairs instead of elevators when possible

After-school activity (20-30 minutes):

• Play outside with friends
• Participate in sports or organized activities
• Help with active household chores like yard work
• Dance to music or follow exercise videos

Fun exercise ideas include:

• Playing tag, hide and seek, or other active games
• Riding bikes or scooters
• Swimming or playing in water
• Playing sports like soccer, basketball, or tennis
• Hiking or nature walks
• Dancing or martial arts
• Playground activities like swinging and climbing

Choosing healthy foods is like putting the best fuel in your body's engine! 🍎 The food you eat becomes part of your body and gives you the energy and nutrients you need to grow, learn, and play.

Healthy eating habits include:

Eating a variety of foods: Try to eat foods of different colors throughout the day. Different colored fruits and vegetables have different nutrients that your body needs.

Making smart breakfast choices: Start your day with foods that give you lasting energy, like whole grain cereals with milk, eggs, or fruit with yogurt.

Packing healthy snacks: Choose snacks that combine protein and fiber, like apple slices with peanut butter, yogurt with berries, or whole grain crackers with cheese.

Eating regular meals: Don't skip meals! Your body needs steady fuel throughout the day to keep your energy levels stable.

Limiting sugary drinks: Choose water, milk, or 100% fruit juice instead of soda or sports drinks. Your body needs water to function properly!

Staying hydrated means drinking enough water to keep your body working properly! 💧 Water helps your body:

• Carry nutrients to your cells
• Remove waste products
• Keep your temperature normal
• Lubricate your joints
• Keep your skin healthy

You should drink water throughout the day, not just when you feel thirsty. By the time you feel thirsty, your body is already starting to become dehydrated!

Signs you need more water:

• Feeling tired or having trouble concentrating
• Headaches
• Dark yellow urine (it should be light yellow or clear)
• Dry mouth or lips
• Feeling cranky or irritable

Tips for staying hydrated:

• Carry a water bottle with you
• Drink water before, during, and after exercise
• Eat water-rich foods like fruits and vegetables
• Make water more interesting by adding slices of fruit

Getting enough good quality sleep is just as important as eating healthy food and exercising! 😴 While you sleep, your body repairs itself, your brain processes what you learned during the day, and your immune system gets stronger.

Healthy sleep habits include:

• Going to bed and waking up at the same time every day
• Creating a relaxing bedtime routine
• Avoiding screens for at least one hour before bedtime
• Making sure your bedroom is cool, dark, and quiet
• Avoiding caffeine and large meals before bedtime

The key to demonstrating healthy behaviors is consistency - doing healthy things every day, not just sometimes. 📅 Think of healthy behaviors like brushing your teeth - you don't do it just once and then stop. You do it every day because it's important for your health.

Building healthy habits takes time and practice. Start with one or two behaviors and focus on doing them every day for a few weeks. Once they become automatic, you can add more healthy behaviors.

Celebrate your successes: When you remember to wash your hands before eating or choose an apple instead of cookies for a snack, give yourself credit! You're taking control of your health and making choices that will help you feel great.

Remember, nobody is perfect, and that's okay! If you forget to do something healthy one day, just try again the next day. The important thing is to keep trying and to remember that every healthy choice you make is helping your body be the best it can be! 🌟

The people closest to you have a big impact on your health choices! 👨‍👩‍👧‍👦 Your family and friends can influence what you eat, how active you are, and many other health decisions. Understanding these influences helps you make good choices while still respecting the people you care about.

Your family has a huge influence on your health, often in ways you might not even notice! Family beliefs and traditions shape many of your daily health habits. These influences start from the time you're born and continue throughout your life.

Food traditions are one of the biggest ways families influence health. Every family has favorite foods and ways of cooking that get passed down from parents to children. Some families might have traditions of eating lots of vegetables, while others might have traditions of eating more processed foods. Some families might have cultural foods that are very healthy, while others might have celebration foods that are less healthy but important for family bonding.

For example, if your family has a tradition of cooking fresh meals together every night, you're learning healthy eating habits. If your family tradition includes lots of fried foods or sugary desserts, you're learning different eating patterns. Neither is necessarily "wrong," but understanding these influences helps you make conscious choices about what's best for your health.

Activity traditions also vary between families. Some families might have traditions of going on hikes together, playing sports, or being very active. Other families might have traditions of watching movies together or playing quiet games. Both types of family time are valuable, but knowing your family's activity patterns helps you understand why you might prefer certain activities over others.

Health beliefs within families can also influence your choices. Some families might visit the doctor regularly for check-ups, while others might only go when someone is very sick. Some families might talk openly about health topics, while others might not discuss health much at all.

Many families have cultural backgrounds that influence health behaviors. 🌎 Culture includes things like:

• Traditional foods from your family's country or region
• Beliefs about what makes someone healthy or strong
• Traditions around physical activity or sports
• Ways of dealing with illness or stress
• Attitudes toward medical care and doctors

For example, some cultures emphasize eating lots of rice and vegetables, while others emphasize meat and dairy. Some cultures have traditions of daily walks or tai chi, while others have traditions of team sports or dancing. Learning about your family's cultural health traditions can help you understand why your family makes certain choices.

Your friends also have a big influence on your health choices! 👫 Friend influences can be positive or negative, and they often affect what you eat, how active you are, and what activities you choose to do.

Positive friend influences might include:

• Friends who encourage you to play active games at recess
• Friends who bring healthy snacks to share
• Friends who invite you to go swimming or hiking
• Friends who support you when you make healthy choices
• Friends who choose water instead of soda

Negative friend influences might include:

• Friends who pressure you to eat junk food
• Friends who want to spend all their time watching TV or playing video games
• Friends who make fun of healthy choices
• Friends who encourage risky behaviors
• Friends who don't support your health goals

Peer pressure is when friends or other kids your age try to get you to do something you might not want to do. 🤔 Peer pressure around health can happen with food, activities, or safety choices.

Examples of health-related peer pressure might include:

• "Come on, just try this energy drink - everyone else does!"
• "Don't be such a baby - you don't need to wear a helmet!"
• "Eating vegetables is for little kids - have some chips instead!"
• "Why do you always want to play outside? Let's just stay inside and play video games!"

Dealing with peer pressure is a skill you can learn! Here are some strategies:

• Have a confident response ready: "No thanks, I'm good with water" or "I always wear my helmet when biking"
• Suggest alternatives: "How about we play basketball instead?" or "Let's have apples with peanut butter - it's really good!"
• Find friends who support your healthy choices: Look for friends who make similar health decisions
• Remember your health goals: Think about how you want to feel and what's best for your body

While it's important to respect your family and friends, you can also learn to make independent health choices. 🎯 This means thinking for yourself about what's best for your health, even when others around you might be making different choices.

Steps for independent decision-making:

1. Think about your health goals: What do you want for your body and health?
2. Consider the options: What are the different choices you could make?
3. Think about consequences: How might each choice affect your health?
4. Make your choice: Pick the option that's best for your health
5. Stick with your decision: Don't let others pressure you to change your mind

If your family's health habits are different from what you're learning about healthy behaviors, you can have respectful conversations about health. 💬 Here are some tips:

Be respectful: Don't criticize your family's choices or traditions Share what you're learning: "I learned in school that eating vegetables helps our immune system" Ask questions: "Can we try cooking this healthy recipe I learned about?" Suggest family activities: "Would you like to go for a walk together after dinner?" Be patient: Change takes time, and not everyone will be ready to change at the same time

As you grow up, you can build a supportive network of people who encourage your healthy choices. 🤝 This network might include:

• Family members who support your health goals
• Friends who make healthy choices too
• Teachers and school staff who promote health
• Coaches or activity leaders
• Community members who model healthy behaviors

Remember, you don't have to make all your health choices alone! It's great to have people who support you and encourage you to be healthy. At the same time, you can learn to make good decisions even when others around you are making different choices.

The most important thing is to understand that you have the power to make healthy choices regardless of what influences are around you. While family and friends are important, your health is ultimately your responsibility, and you can learn to make choices that help you feel strong, happy, and healthy! 💪

Your school and community are working hard to support your health every day! 🏫 From the food served in your cafeteria to the safety drills you practice, there are many ways that the people and places around you help keep you healthy and safe. Understanding these supports helps you appreciate them and use them effectively.

Your school cafeteria isn't just a place to eat - it's part of a school nutrition program designed to help you grow strong and healthy! 🍽️ These programs follow special guidelines to make sure the food served at school provides the nutrients you need to learn and grow.

School breakfast and lunch programs are designed to:

• Provide balanced meals with fruits, vegetables, whole grains, and lean proteins
• Offer low-fat or fat-free milk options
• Limit sodium, saturated fats, and added sugars
• Provide meals for students who might not get enough healthy food at home
• Help students develop healthy eating habits

Why school nutrition matters: When you eat healthy food at school, your brain gets the fuel it needs to help you concentrate, learn, and remember new information. Students who eat healthy school meals often do better in class and have more energy for physical activities.

How to make the most of school nutrition:

• Try new healthy foods offered in the cafeteria
• Choose fruits and vegetables when they're available
• Drink milk or water instead of other beverages
• Eat the whole meal, not just the parts you like best
• Ask cafeteria staff about ingredients if you have food allergies

Many schools and communities have gardens where students can learn about growing healthy food! 🌱 These gardens are special places where you can:

Learn where food comes from: Many kids don't realize that vegetables and fruits grow from seeds in the ground. Gardens help you understand the journey from seed to plate.

Practice growing your own food: You might plant seeds, water plants, pull weeds, and harvest vegetables and fruits. This teaches you responsibility and patience.

Try new foods: When you grow food yourself, you're more likely to try eating it! Many students discover they like vegetables they've never tried before.

Understand nutrition: Gardens teach you about different types of healthy foods and why they're good for your body.

Connect with nature: Working in a garden helps you appreciate the outdoors and understand how plants grow.

Community gardens work similarly but involve families and neighbors working together to grow food. These gardens help build community connections while promoting healthy eating.

Your school practices different types of safety drills to help everyone know what to do in case of an emergency. 🚨 These drills are important for keeping everyone safe, and understanding why they happen helps you take them seriously.

Fire drills teach everyone how to quickly and safely leave the building if there's a fire. During fire drills, you learn to:

• Stop what you're doing immediately when you hear the fire alarm
• Line up quickly and quietly
• Follow your teacher to the designated exit
• Walk quickly but don't run (running can cause people to fall)
• Go to the assigned meeting spot outside
• Stay with your class until the "all clear" signal

Why fire drills matter: In a real fire, every second counts. By practicing fire drills regularly, everyone knows exactly what to do, which helps people get out safely and quickly.

Weather drills (sometimes called tornado drills or severe weather drills) teach you what to do during dangerous weather like tornadoes, severe thunderstorms, or hurricanes. During these drills, you learn to:

• Move quickly to designated safe areas (usually interior rooms or hallways)
• Get down low and cover your head with your hands
• Stay away from windows and outside walls
• Remain quiet so adults can hear important announcements
• Stay in position until the "all clear" signal

Why weather drills matter: Severe weather can happen quickly, and knowing what to do can save lives. These drills help everyone respond automatically during real emergencies.

Lock-down drills teach you what to do if there's a security threat in or near the school. These drills might seem scary, but they're designed to keep everyone safe. During lock-down drills, you learn to:

• Respond immediately to lock-down announcements
• Move quickly to secure locations
• Stay quiet and hidden
• Follow your teacher's instructions exactly
• Remain calm and help others stay calm too

Why lock-down drills matter: While security emergencies are rare, being prepared helps everyone respond appropriately and stay safe if something does happen.

Your community provides many health resources to help keep you and your family healthy! 🏥 These resources include:

Healthcare facilities: Hospitals, clinics, and doctors' offices provide medical care when you're sick or injured, as well as preventive care like check-ups and vaccinations.

Public health programs: Many communities have programs that promote health education, provide free or low-cost health screenings, and help families access healthy food.

Recreation centers: Community centers, parks, and sports facilities provide places for physical activity and exercise.

Libraries: Libraries often have health information, programs about nutrition and fitness, and quiet spaces for learning and stress relief.

Emergency services: Police, fire departments, and emergency medical services are available 24/7 to help during emergencies.

Beyond nutrition and safety, schools promote healthy behaviors in many ways:

Physical education classes teach you about fitness, sports skills, and the importance of regular exercise.

Health education classes (like this one!) teach you about nutrition, safety, and making healthy choices.

Recess and physical activity time gives you opportunities to be active and play with friends.

School policies about things like hand washing, staying home when sick, and playground safety help create a healthy environment.

Health services like school nurses provide immediate care for injuries and illnesses, as well as health education.

All of these school and community supports exist because adults care about your health and want you to succeed! 💝 Recognizing and appreciating these supports helps you:

• Use them effectively when you need them
• Take care of community resources
• Understand that many people are working to help you be healthy
• Feel more connected to your school and community

Remember, these supports are there to help you, but you also have a responsibility to use them appropriately and take care of your own health. When you combine community support with good personal health choices, you create the best possible environment for growing up healthy and strong!

Technology is everywhere in our world today! 📱 From smartphones and computers to video games and medical devices, technology can have both positive and negative effects on your health. Understanding these effects helps you make smart choices about how you use technology in your daily life.

Technology can be a powerful tool for improving and protecting your health! 💡 When used properly, technology offers many benefits that can help keep you safe and healthy.

One of the most important positive uses of technology is calling 911 when help is needed! 📞 Cell phones and landlines allow you to quickly contact emergency services when there's a fire, medical emergency, accident, or other dangerous situation.

When to call 911:

• Someone is seriously hurt or unconscious
• There's a fire or explosion
• Someone is having trouble breathing
• There's a crime happening
• Someone is threatening to hurt themselves or others
• Any other life-threatening emergency

How to make a good 911 call:

• Stay calm and speak clearly
• Give your exact location (address or description of where you are)
• Explain what's happening
• Answer the dispatcher's questions
• Follow their instructions
• Don't hang up until they tell you to

Knowing how to use technology to call for help can literally save lives!

Medical advances made possible by technology have improved health care in amazing ways! 🏥 These advances help doctors diagnose illnesses earlier, treat diseases more effectively, and help people recover faster from injuries and surgeries.

Examples of helpful medical technology include:

• Digital thermometers that quickly and accurately measure body temperature
• X-ray machines that help doctors see broken bones
• Heart monitors that track how well your heart is working
• Insulin pumps that help people with diabetes manage their blood sugar
• Hearing aids that help people with hearing loss
• Prosthetic limbs that help people who have lost arms or legs

Telehealth is when you use technology like video calls to talk to doctors and nurses without going to their office! 💻 This can be especially helpful when:

• You have a minor illness and don't need to go to the doctor's office
• You live far from medical facilities
• There's bad weather or other reasons you can't travel
• You need to follow up on a previous visit
• You want to ask quick questions about your health

Telehealth makes it easier for people to get medical care when they need it, which helps them stay healthier.

Interacting with peers online in a healthy way can help you build friendships and learn new things! 🤝 Technology can help you:

• Stay connected with friends and family who live far away
• Join online clubs or groups with people who share your interests
• Learn new skills through educational websites and apps
• Participate in online learning activities
• Share creative projects with others

While technology has many benefits, it can also have negative effects on your health if not used properly. 🚫 Understanding these negative impacts helps you make better choices about your technology use.

Excess screen time (more than two hours per day of recreational screen time) can cause several health problems for kids your age:

Eye problems: Looking at screens for too long can cause:

• Eye strain and tiredness
• Dry eyes
• Blurred vision
• Headaches
• Difficulty focusing on things that aren't screens

Sleep problems: Using screens, especially before bedtime, can:

• Make it harder to fall asleep
• Reduce the quality of your sleep
• Make you feel tired during the day
• Affect your ability to concentrate in school

Physical problems: Too much screen time can lead to:

• Poor posture from sitting improperly
• Neck and back pain
• Reduced physical activity
• Weight gain from sitting too much
• Weaker muscles from lack of exercise

Overuse of cell phones, computers, and video games can interfere with other important activities and relationships. Signs of overuse include:

Social problems:

• Spending less time with family and friends in person
• Losing interest in activities you used to enjoy
• Feeling anxious when you can't use devices
• Arguing with family about screen time

School problems:

• Difficulty concentrating on homework
• Falling grades
• Being tired in class
• Not completing assignments

Health problems:

• Eating more junk food while using devices
• Not getting enough exercise
• Irregular sleep patterns
• Mood changes or irritability

The key to healthy technology use is finding balance! ⚖️ This means using technology in ways that help you while also making sure you have time for other important activities.

Tips for healthy technology use:

Set time limits: Use a timer to limit recreational screen time to no more than 1-2 hours per day.

Take breaks: Every 20-30 minutes, look away from your screen and focus on something far away for at least 20 seconds.

Create tech-free zones: Keep devices out of bedrooms and away from meal tables.

Prioritize sleep: Stop using screens at least one hour before bedtime.

Stay active: Make sure you get plenty of physical activity every day, separate from screen time.

Use technology purposefully: Ask yourself, "Is this helping me learn, create, or connect with others in a positive way?"

As you grow up, you'll have more control over your technology use. 🤔 Making smart choices now helps you develop healthy habits that will serve you well throughout your life.

Questions to ask yourself:

• Am I using technology to help me or just to pass time?
• Do I feel good about how I'm spending my time online?
• Am I still making time for friends, family, and activities I enjoy?
• Is my technology use helping me learn and grow?
• Am I being safe and kind when I use technology?

Remember, technology is a tool - it's how you use it that determines whether it helps or hurts your health. By making thoughtful choices about your technology use, you can enjoy all the benefits technology offers while protecting your physical and mental health!

The internet and technology are amazing tools that can help you learn, create, and connect with others! 🌐 However, just like any tool, they need to be used safely and appropriately. Learning to identify appropriate and inappropriate uses of technology helps you stay safe while enjoying all the benefits the digital world has to offer.

Appropriate technology use means using devices and the internet in ways that are safe, helpful, and positive. 👍 These uses help you learn, grow, and connect with others while keeping you and others safe.

Completing homework and school projects online is one of the best ways to use technology! 📚 The internet provides access to incredible educational resources that can help you:

Research information: You can find facts, pictures, and videos about almost any topic you're studying. This helps you understand subjects better and complete projects with detailed information.

Practice skills: Many websites and apps help you practice math, reading, spelling, and other school subjects through interactive games and activities.

Create projects: You can use technology to make presentations, write stories, create artwork, and produce videos for school assignments.

Collaborate with classmates: Some online tools allow you to work on group projects with other students, even when you're not in the same place.

Take online classes: Educational websites and programs can teach you new skills or help you get extra help in subjects you find challenging.

Visiting safe websites with a parent or trusted adult is a great way to explore the internet safely! 🔍 When you browse the internet with an adult, you can:

Learn together: Adults can help explain things you don't understand and make sure the information you find is accurate.

Stay safe: Adults can help you avoid websites that might not be appropriate for your age or that might contain harmful content.

Develop good habits: By browsing with adults, you learn what makes a website safe and trustworthy.

Ask questions: If you see something confusing or concerning, you can ask an adult to help you understand it.

Examples of safe, educational websites include:

• NASA Kids Club for space and science
• National Geographic Kids for animals and nature
• Smithsonian's History Explorer for history and culture
• Khan Academy Kids for math and reading practice
• Scratch for learning basic programming

Appropriate communication through technology means interacting with others in ways that are kind, respectful, and safe. 💬 This includes:

Staying connected with family: Video calling grandparents, texting with parents, or sharing photos with family members who live far away.

Collaborating on projects: Working with classmates on school assignments or creative projects.

Learning from others: Asking questions and sharing ideas with teachers, mentors, or other students.

Expressing creativity: Sharing artwork, writing, or other creative projects with family and friends.

Inappropriate technology use includes activities that could put you or others at risk, waste time, or cause harm. 🚫 Recognizing these activities helps you avoid them and stay safe online.

Interacting with unknown users is one of the biggest safety risks online! 👥 This is dangerous because:

You don't know who they really are: People online can lie about their age, name, or intentions. Someone who says they're a kid your age might actually be an adult with bad intentions.

They might try to trick you: Unknown users might try to get your personal information, like your address, phone number, or school name.

They might try to meet you: Some people online might try to convince you to meet them in person, which could be very dangerous.

Warning signs of dangerous online interactions:

• Someone asking for your personal information
• Someone wanting to meet you in person
• Someone asking you to keep your conversations secret
• Someone sending you inappropriate pictures or messages
• Someone trying to get you to do things you know are wrong

What to do if someone unknown contacts you:

• Don't respond to their messages
• Don't share any personal information
• Tell a trusted adult right away
• Block or report the person if possible

Cyberbullying is when someone uses technology to hurt, embarrass, or threaten another person. 😢 This is always inappropriate and can cause serious harm to others.

Cyberbullying can include:

• Sending mean or threatening messages
• Posting embarrassing photos or videos of someone
• Spreading rumors or lies about someone online
• Excluding someone from online groups or activities
• Pretending to be someone else to trick or hurt them

Why cyberbullying is harmful:

• It can make people feel sad, scared, or angry
• It can affect someone's ability to learn and concentrate
• It can damage friendships and relationships
• It can make people not want to use technology at all
• It can have long-lasting effects on mental health

Unsafe websites contain content that isn't appropriate for children or that could be harmful. 🚨 These might include:

Violent content: Websites with graphic violence, fighting, or dangerous activities that could give you nightmares or encourage unsafe behavior.

Inappropriate content: Websites with adult content that isn't suitable for children.

Scam websites: Sites that try to trick you into giving personal information or downloading harmful software.

Websites with false information: Sites that spread lies or misinformation that could confuse or mislead you.

How to identify unsafe websites:

• They ask for personal information like your address or phone number
• They have lots of pop-up ads or try to download things to your computer
• They contain content that makes you feel uncomfortable or scared
• They ask you to sign up for things or spend money
• They don't look professional or trustworthy

Building good digital habits now will help you use technology safely and effectively throughout your life! 🌟 These habits include:

Think before you click: Always consider whether a website or link is safe before clicking on it.

Ask for help: If you're not sure whether something is appropriate or safe, ask a trusted adult.

Protect your privacy: Never share personal information like your address, phone number, or school name with people you don't know.

Be kind online: Treat others with respect and kindness in all your online interactions.

Set boundaries: Use technology for specific purposes and set limits on how much time you spend online.

Stay informed: Keep learning about internet safety and new technologies.

As you use technology more independently, it's important to develop critical thinking skills that help you evaluate what you see online. 🤔 This means:

Questioning information: Ask yourself, "Is this information accurate? Who wrote it? Why did they write it?"

Checking sources: Look for information from trusted organizations, schools, or experts.

Recognizing bias: Understand that different people might have different opinions about the same topic.

Verifying facts: If something seems too good to be true or too scary to be real, check with multiple sources.

Remember, the goal isn't to avoid technology - it's to use it wisely and safely. By understanding the difference between appropriate and inappropriate technology use, you can enjoy all the amazing benefits of the digital world while protecting yourself and others from potential harm!

Cyberbullying is a serious problem that can hurt people's feelings and make them feel unsafe online. 💔 Understanding what cyberbullying looks like and how to prevent it helps create a safer, kinder online world for everyone. As a digital citizen, you have the power to recognize cyberbullying and help stop it when you see it happening.

Cyberbullying is when someone uses technology - like computers, phones, or tablets - to hurt, embarrass, threaten, or be mean to another person. 📱 Unlike regular bullying that happens in person, cyberbullying can happen anytime, anywhere, and can reach a person even when they're at home.

Cyberbullying is different from regular teasing or joking around because it:

• Happens repeatedly over time
• Is meant to hurt or embarrass someone
• Involves a power imbalance (one person has more power or control)
• Makes the victim feel helpless or unable to stop it
• Can reach a large audience quickly

Sending, posting, or sharing negative, harmful, false, or mean content about someone else online is the most common form of cyberbullying. 😠 This can take many different forms:

Mean messages can be sent through:

• Text messages
• Social media comments
• Email
• Private messages in games or apps
• Comments on photos or videos

Examples of mean content include:

• Name-calling or insults
• Threats to hurt someone
• Messages telling someone they're not wanted
• Comments making fun of how someone looks
• Messages saying someone is stupid or worthless

Harmful content is designed to hurt someone's reputation or relationships. This might include:

• Spreading rumors that aren't true
• Sharing embarrassing photos or videos without permission
• Creating fake profiles to pretend to be someone else
• Posting lies about someone to make others dislike them
• Sharing private conversations or secrets

False content includes:

• Making up stories about someone
• Editing photos to make someone look bad
• Pretending someone said or did something they didn't
• Spreading rumors without knowing if they're true

Sharing personal or private information about someone else without their permission is a serious form of cyberbullying. 🔐 This is dangerous because it can:

Put someone in physical danger: Sharing addresses, phone numbers, or location information can help strangers find and potentially harm someone.

Cause embarrassment: Sharing private photos, messages, or personal information can make someone feel humiliated.

Damage relationships: Sharing someone's private thoughts or secrets can hurt their friendships and family relationships.

Cause ongoing problems: Once personal information is shared online, it can be very difficult to remove it completely.

Examples of inappropriate sharing:

• Posting someone's phone number or address online
• Sharing private messages or emails
• Posting embarrassing photos without permission
• Sharing personal secrets or private information
• Revealing someone's passwords or account information

Cyberbullying can have serious effects on the people who experience it. 😢 Understanding these impacts helps you realize why it's so important to prevent and stop cyberbullying.

Emotional impacts:

• Feeling sad, scared, or angry
• Losing confidence and self-esteem
• Feeling isolated and alone
• Developing anxiety or depression
• Having trouble sleeping or eating

Social impacts:

• Losing friendships
• Being excluded from groups or activities
• Having trouble trusting others
• Withdrawing from social situations
• Feeling like they don't fit in anywhere

School impacts:

• Difficulty concentrating in class
• Falling grades
• Not wanting to go to school
• Avoiding school activities
• Having trouble completing homework

Signs that someone might be experiencing cyberbullying:

• They seem upset after using their phone or computer
• They avoid using technology or social media
• They seem anxious or nervous about messages or notifications
• They don't want to talk about their online activities
• They seem sad or withdrawn
• Their behavior changes suddenly

Signs that someone might be cyberbullying others:

• They're secretive about their online activities
• They seem to enjoy making others upset
• They laugh at mean content about others
• They share gossip or rumors online
• They show no empathy when others are hurt

If you experience cyberbullying or see it happening to someone else, there are specific steps you can take to help stop it. 🛡️

Don't respond or retaliate: Fighting back often makes cyberbullying worse and can get you in trouble too.

Save evidence: Take screenshots of mean messages, posts, or comments. This evidence can help adults understand what's happening.

Block the bully: Use blocking features to prevent the person from contacting you.

Report the behavior: Tell a trusted adult like a parent, teacher, or school counselor about what's happening.

Don't suffer in silence: Cyberbullying is not your fault, and you deserve help and support.

Don't participate: Never like, share, or comment on mean posts about someone else.

Support the victim: Send a private message to let them know you care and encourage them to seek help.

Report it: Tell a trusted adult or use reporting features on the platform where it's happening.

Speak up safely: If you feel comfortable, you can post positive comments to counter the negative ones.

Positive digital citizenship means using technology in ways that help create a better online world for everyone. 🌟 You can be a positive digital citizen by:

Treating others with kindness: Always communicate online the same way you would want to be treated.

Thinking before you post: Ask yourself, "Would I want someone to post this about me?"

Celebrating others: Use technology to compliment, encourage, and support your friends and classmates.

Standing up for others: Don't let cyberbullying happen without speaking up or getting help.

Being inclusive: Make sure your online activities include others and don't leave people out.

Having a plan helps you know what to do if you encounter cyberbullying. 📋 Your plan should include:

Know who to tell: Identify trusted adults you can talk to, like parents, teachers, or school counselors.

Know how to report: Learn how to use reporting features on websites and apps you use.

Know how to block: Understand how to block people who are being mean to you.

Know how to save evidence: Learn how to take screenshots and save messages as proof.

Know your rights: Understand that you have the right to feel safe online.

Empathy means understanding and caring about how others feel. 💝 Building empathy helps prevent cyberbullying because when you understand how your words and actions affect others, you're less likely to hurt them.

Ways to build empathy online:

• Imagine how you would feel if someone posted mean things about you
• Think about the real person behind the screen name or profile
• Remember that words online can hurt just as much as words in person
• Consider how your posts might affect others before you share them

Remember, the internet should be a place where everyone feels safe and respected. By recognizing cyberbullying, knowing how to respond to it, and being a positive digital citizen, you can help create a kinder, safer online world for everyone! 🌈

Sometimes making health decisions can be confusing or scary, and that's totally normal! 🤔 Knowing when to ask for help and who to ask is an important life skill that keeps you safe and healthy. There are many trusted adults and health professionals who are specially trained to help you make good health decisions.

Recognizing when you need assistance with health decisions is a sign of wisdom, not weakness! 💡 Even adults need help making health decisions sometimes. Here are situations when you should always ask for help:

When you don't understand something: If you're confused about health information or don't know what something means, ask a trusted adult to explain it to you.

When you feel scared or worried: If a health situation makes you feel frightened or anxious, it's important to talk to someone who can help you feel better.

When something seems serious: If you think a health problem might be serious, don't try to handle it alone.

When you're not sure what to do: If you're facing a health decision and don't know what the best choice is, ask for guidance.

When something feels wrong: If something about your health or safety doesn't feel right, trust your instincts and ask for help.

Appropriate health helpers are people who are trained to help with health decisions and who care about your well-being. 👩‍⚕️ These people have special knowledge and experience that can help you make better choices.

Doctors and pediatricians are specially trained to help children stay healthy. They can:

• Examine you when you're sick or injured
• Give you vaccines to prevent diseases
• Provide regular check-ups to make sure you're growing properly
• Prescribe medicine when you need it
• Answer questions about your health
• Help you understand how to take care of your body

Nurses work with doctors and have special training in health care. They can:

• Help treat injuries and illnesses
• Give you shots and check your temperature
• Answer health questions
• Help you understand what doctors tell you
• Provide comfort when you're not feeling well

School nurses are especially helpful because they're at your school and understand the health needs of children your age. They can:

• Take care of minor injuries and illnesses during school
• Help you take medicine at school if needed
• Provide health education
• Decide if you need to go home when you're sick
• Help you understand health information

Dentists and dental hygienists specialize in keeping your teeth and mouth healthy. They can:

• Clean your teeth and check for cavities
• Teach you proper brushing and flossing techniques
• Fix problems with your teeth
• Help prevent tooth decay and gum disease

Parents and guardians are usually your first and most important health helpers. They:

• Know your health history better than anyone
• Love you and want what's best for you
• Can take you to doctors and other health professionals
• Can help you understand health information
• Can make important health decisions with you

Teachers can also be helpful, especially if something happens at school. They can:

• Help you get to the school nurse if you're hurt or sick
• Provide information about health and safety
• Connect you with other help if needed
• Listen to your concerns about health or safety

Other family members like grandparents, aunts, uncles, or older siblings can also be good sources of help and advice.

Calling 911 is for true emergencies when someone needs immediate medical help! 🚨 You should call 911 when:

Someone is seriously injured:

• They're unconscious or not responding
• They're bleeding heavily
• They have a broken bone sticking out
• They fell from a high place
• They were in a car accident

Someone is having a medical emergency:

• They're having trouble breathing
• They're having chest pain
• They're having a seizure
• They're choking and can't breathe
• They seem to be having an allergic reaction

There's a dangerous situation:

• There's a fire
• There's been an explosion
• Someone is threatening to hurt themselves or others
• There's a crime happening

How to make a good 911 call:

1. Stay calm and speak clearly
2. Give your exact location (address or description)
3. Explain what's happening
4. Answer all the dispatcher's questions
5. Follow their instructions
6. Don't hang up until they tell you to

Reporting fears about personal safety is extremely important! 🛡️ If you ever feel unsafe or scared about your health or safety, you should tell a trusted adult right away. This includes:

Physical safety concerns:

• If someone is hurting you or threatening to hurt you
• If someone is touching you in ways that make you uncomfortable
• If someone is asking you to do things that don't feel right
• If you're in a dangerous situation

Emotional safety concerns:

• If someone is saying mean things that make you feel bad about yourself
• If someone is threatening you or your family
• If you're being bullied at school or online
• If you're feeling very sad or worried all the time

Who to tell about safety concerns:

• Your parents or guardians
• A teacher or school counselor
• A school administrator
• A trusted family member
• A police officer
• A doctor or nurse

Creating a network of trusted adults helps ensure you always have someone to turn to when you need help with health decisions. 🤝 Your support network might include:

Family members: Parents, grandparents, aunts, uncles, older siblings School staff: Teachers, school nurses, counselors, principals Healthcare providers: Your doctor, dentist, and other health professionals Community members: Coaches, religious leaders, neighbors you trust

Tips for building your support network:

• Get to know the adults in your life who care about you
• Practice talking to trusted adults about small concerns
• Remember that different adults might be helpful for different types of problems
• Don't be afraid to ask for help - adults want to help you!

As you grow up, you'll encounter health information from many sources. 📚 Learning to recognize reliable sources helps you make better health decisions:

Reliable sources include:

• Healthcare professionals (doctors, nurses, dentists)
• Trusted adults who care about you
• Reputable health organizations
• Your school's health curriculum
• Educational materials from your doctor's office

Be cautious of:

• Health information from unknown websites
• Advice from people who aren't health professionals
• Information that seems too good to be true
• Health claims that promise quick fixes

Sometimes kids hesitate to ask for help with health decisions. 😟 Common barriers include:

Feeling embarrassed: Remember that health professionals have seen everything and won't judge you. Worrying about getting in trouble: Trusted adults want to help you, not punish you. Thinking you should handle it alone: Everyone needs help sometimes, including adults. Not knowing who to ask: Start with any trusted adult - they can help you find the right person.

Remember, asking for help with health decisions shows maturity and wisdom. 🌟 The adults in your life want to help you stay healthy and safe, and they have the knowledge and experience to guide you toward making the best choices for your health!

Learning to recognize healthy options is like becoming a detective for your own health! 🔍 When you understand what choices are good for your body, you can make decisions that help you feel strong, energetic, and happy. Recognizing healthy options helps you avoid or reduce health risks and build habits that will keep you healthy for life.

Healthy options are choices that help your body work well and feel good. 💪 When evaluating options, ask yourself:

• Will this choice help my body grow strong?
• Will this choice give me energy?
• Will this choice help prevent illness?
• Will this choice help me feel good about myself?
• Will this choice help me stay safe?

If you can answer "yes" to most of these questions, you're probably looking at a healthy option!

Good oral hygiene is one of the most important healthy choices you can make every day! 🦷 Taking care of your teeth and gums prevents problems and keeps your mouth healthy.

Daily oral hygiene habits include:

Brushing your teeth twice a day with fluoride toothpaste:

• Brush for at least two minutes each time
• Use gentle, circular motions
• Don't forget to brush your tongue
• Replace your toothbrush every 3-4 months
• Brush after breakfast and before bed

Flossing daily to remove food and plaque between teeth:

• Use about 18 inches of floss
• Gently guide the floss between your teeth
• Move it up and down against each tooth
• Don't force it or snap it into your gums

Making healthy food choices for your teeth:

• Choose water instead of sugary drinks
• Eat fruits and vegetables that help clean your teeth
• Limit sticky, sugary snacks that can cause cavities
• Choose milk and cheese that provide calcium for strong teeth

Why oral hygiene matters:

• Prevents tooth decay and cavities
• Prevents gum disease
• Keeps your breath fresh
• Helps you speak clearly
• Allows you to eat and enjoy food
• Prevents pain and dental problems

Going to the doctor regularly is a healthy choice that helps catch problems early and keeps you healthy! 👩‍⚕️ Regular check-ups are important even when you feel fine.

What happens during a check-up:

• The doctor measures your height and weight
• They check your blood pressure and heart rate
• They look in your ears, nose, and throat
• They listen to your heart and lungs
• They check your reflexes and movement
• They make sure you're growing properly
• They give you any vaccines you need

Benefits of regular check-ups:

• Catches health problems early when they're easier to treat
• Makes sure you're growing and developing normally
• Keeps your vaccines up to date
• Gives you a chance to ask health questions
• Helps you build a relationship with your healthcare provider
• Prevents serious illnesses through early detection

How often to see the doctor:

• Once a year for a general check-up
• Whenever you're sick or injured
• When you need vaccines for school
• If you have ongoing health concerns

Choosing healthy foods gives your body the nutrients it needs to grow, learn, and play! 🍎 Understanding nutrition helps you make better food choices throughout the day.

Components of healthy eating:

Fruits and vegetables should make up about half of your plate:

• Provide vitamins and minerals your body needs
• Give you fiber to help your digestive system
• Provide antioxidants that help fight illness
• Give you natural energy
• Help you feel full and satisfied

Whole grains provide lasting energy:

• Choose brown rice instead of white rice
• Pick whole wheat bread over white bread
• Try oatmeal, quinoa, or whole grain cereals
• Whole grains help you feel full longer
• They provide B vitamins and fiber

Lean proteins help build strong muscles:

• Fish, chicken, beans, and eggs are great choices
• Nuts and seeds provide protein and healthy fats
• Dairy products like milk and yogurt provide protein and calcium
• Proteins help repair your body and keep you strong

Healthy fats help your brain and body work well:

• Avocados, nuts, and olive oil are healthy fat sources
• Fish provides omega-3 fatty acids for brain health
• Healthy fats help you absorb vitamins

Regular physical activity is one of the best healthy choices you can make! 🏃‍♀️ Exercise helps your body stay strong and your mind stay sharp.

Benefits of physical activity:

• Strengthens your heart and lungs
• Builds strong muscles and bones
• Helps you maintain a healthy weight
• Improves your mood and reduces stress
• Helps you sleep better
• Boosts your energy levels
• Improves your concentration and school performance

Types of physical activity:

Aerobic activities get your heart pumping:

• Running, jumping, dancing, swimming
• Playing tag, soccer, basketball
• Riding bikes or scooters
• Aim for at least 60 minutes per day

Strength activities build muscle:

• Climbing on playground equipment
• Doing push-ups or sit-ups
• Carrying groceries or books
• Playing tug-of-war

Flexibility activities keep you limber:

• Stretching exercises
• Yoga or martial arts
• Dancing
• Gymnastics

When you're faced with different choices, evaluating your options helps you pick the healthiest one. 🤔 Here's how to think through health decisions:

Consider the immediate effects: How will this choice make me feel right now? Think about long-term effects: How will this choice affect my health over time? Consider your goals: Does this choice help me reach my health goals? Think about consequences: What might happen if I make this choice? Consider alternatives: Are there other, healthier options available?

Assessing risks means thinking about what could go wrong with different choices. ⚖️ This helps you make safer, healthier decisions.

Questions to ask yourself:

• Could this choice hurt me or someone else?
• Does this choice involve any dangerous activities?
• Am I prepared to handle any problems that might arise?
• Do I have the skills and knowledge to do this safely?
• Are there safer alternatives that would be just as good?

Examples of risk assessment:

• Choosing to wear a helmet when biking (low risk, high protection)
• Deciding whether to try a new physical activity (assess skill level and safety)
• Choosing what to eat (consider nutritional value and food safety)
• Deciding how to spend free time (consider physical activity vs. screen time)

Good decision-making gets easier with practice! 🎯 Here are strategies to help you recognize and choose healthy options:

Take time to think: Don't rush important health decisions Gather information: Learn about your options before choosing Consider consequences: Think about what might happen with each choice Ask for advice: Talk to trusted adults about your options Trust your instincts: If something doesn't feel right, it probably isn't Learn from experience: Use past decisions to help make future ones

At home: Choose healthy snacks, help with meal planning, ask for active family time At school: Participate in PE class, choose healthy cafeteria options, play actively at recess With friends: Suggest active games, choose healthy snacks to share, encourage good choices In the community: Follow safety rules, choose safe activities, ask adults for help when needed

Remember, recognizing healthy options is a skill that gets better with practice! 🌟 The more you think about your health choices and their effects, the better you'll become at making decisions that help you feel your best every day.

Every choice you make has consequences - results that happen because of your decision! 🎯 Understanding the potential outcomes of your health choices helps you make better decisions and avoid problems. When you can predict what might happen, you become much better at choosing options that help you feel healthy and strong.

Consequences are the results that happen after you make a choice. 📊 In health decisions, consequences can be:

Positive consequences (good results):

• Feeling energetic and strong
• Avoiding illness or injury
• Feeling good about yourself
• Having fun and enjoying activities
• Building good habits

Negative consequences (not-so-good results):

• Getting sick or injured
• Feeling tired or weak
• Missing out on fun activities
• Feeling bad about yourself
• Developing unhealthy habits

Neutral consequences (results that aren't particularly good or bad):

• Things staying the same
• No immediate change in how you feel
• Maintaining current habits

Short-term consequences happen quickly after you make a choice - usually within hours or days. 📅 These are often easier to see and understand.

Long-term consequences happen over weeks, months, or even years. These can be harder to imagine but are often more important for your overall health.

Examples of short-term consequences:

• Eating a healthy breakfast → feeling energetic during morning classes
• Staying up too late → feeling tired the next day
• Washing your hands → clean hands that smell good
• Playing outside → feeling happy and getting exercise

Examples of long-term consequences:

• Eating healthy foods regularly → growing strong and maintaining a healthy weight
• Getting enough sleep consistently → better concentration and school performance
• Practicing good hygiene → healthier skin and fewer illnesses
• Staying active → stronger muscles and bones as you grow

Personal hygiene is a perfect example of how understanding consequences can motivate good choices! 🧼 When you understand the benefits of staying clean, you're more likely to maintain good hygiene habits.

Feeling fresh and clean: When you bathe regularly, brush your teeth, and keep your clothes clean, you feel comfortable and confident.

Smelling good: Good hygiene prevents body odor and bad breath, which helps you feel more confident around others.

Looking your best: Clean hair, clean clothes, and good grooming help you look and feel your best.

Feeling comfortable: When you're clean, you don't have to worry about being embarrassed or feeling self-conscious.

Preventing illness and disease is one of the most important benefits of good hygiene! 🦠 Here's how cleanliness protects your health:

Hand washing prevents infections:

• Removes germs that can cause colds, flu, and stomach bugs
• Prevents the spread of germs to your eyes, nose, and mouth
• Reduces your risk of getting sick from contaminated surfaces
• Protects others by preventing you from spreading germs

Dental hygiene prevents oral health problems:

• Brushing removes plaque that can cause cavities
• Flossing prevents gum disease and tooth loss
• Good oral hygiene prevents bad breath
• Healthy teeth and gums help you eat and speak properly

Body hygiene prevents skin problems:

• Regular bathing removes dirt, oil, and dead skin cells
• Clean skin is less likely to develop rashes or infections
• Good hygiene prevents body odor
• Clean clothes prevent skin irritation

Understanding cause and effect helps you predict what will happen when you make certain choices. 🔗 The "cause" is your decision, and the "effect" is what happens because of it.

Examples of cause and effect:

Cause: Eating a nutritious breakfast Effect: Having energy for morning activities and better concentration in class

Cause: Getting enough sleep Effect: Feeling rested, being in a good mood, and having better focus

Cause: Exercising regularly Effect: Building stronger muscles, having more energy, and feeling happier

Cause: Spending too much time on screens Effect: Eye strain, headaches, and less time for other activities

Cause: Not washing hands before eating Effect: Increased risk of getting sick from germs

Predicting outcomes is like being a fortune teller for your own health! 🔮 You can use your knowledge and experience to guess what will happen with different choices.

Steps for predicting outcomes:

1. Identify your options: What are the different choices you could make?
2. Think about similar situations: What happened when you or others made similar choices before?
3. Consider your knowledge: What do you know about health and safety?
4. Think about time: What might happen right away? What might happen later?
5. Consider different scenarios: What's the best that could happen? What's the worst?

Example: Choosing what to eat for lunch

Option 1: Healthy lunch with sandwich, fruit, and milk Predicted outcomes:

• Short-term: Feel satisfied and energetic for afternoon classes
• Long-term: Get nutrients needed for growth and health

Option 2: Lunch of chips, candy, and soda Predicted outcomes:

• Short-term: Initial sugar rush followed by feeling tired and unfocused
• Long-term: Missing important nutrients, possible weight gain

Past experiences are great teachers for predicting future consequences! 📚 Think about times when you made similar health choices:

Positive experiences to remember:

• How did you feel after eating a healthy meal?
• How did you feel after getting a good night's sleep?
• How did you feel after being active and playing outside?
• How did you feel after taking care of your hygiene?

Negative experiences to learn from:

• How did you feel after eating too much junk food?
• How did you feel after staying up too late?
• How did you feel after sitting inside all day?
• How did you feel when you didn't take care of your hygiene?

Using consequence thinking to make better health choices: 🎯

Before making a decision, ask yourself:

• What are the possible outcomes of this choice?
• How will I feel immediately after making this choice?
• How will I feel tomorrow or next week?
• Will this choice help me reach my health goals?
• Are there better alternatives with more positive consequences?

Consider multiple consequences:

• Physical consequences (how your body will feel)
• Emotional consequences (how you'll feel mentally)
• Social consequences (how it might affect relationships)
• Academic consequences (how it might affect school)

Developing consequence awareness takes practice, but it gets easier over time! 🧠 Here are ways to build this skill:

Keep a health journal: Write down the choices you make and how you feel afterward Talk to others: Ask family and friends about their experiences with similar choices Pay attention to your body: Notice how different choices make you feel Learn from mistakes: When you make a choice that doesn't turn out well, think about what you could do differently next time Practice predicting: Before making choices, take a moment to think about what might happen

In different situations, you can use consequence thinking to make better health choices:

Food choices: Will this meal give me energy or make me feel sluggish? Sleep choices: Will staying up late make tomorrow harder? Activity choices: Will this activity help me stay healthy and have fun? Hygiene choices: Will taking care of my hygiene help me feel confident? Safety choices: Will this choice keep me safe or put me at risk?

Remember, understanding consequences is like having a superpower for making good health decisions! 🦸‍♀️ The more you practice thinking about what might happen, the better you'll become at choosing options that help you feel healthy, happy, and strong.

Setting health goals is like creating a roadmap for your journey to better health! 🗺️ When you have clear goals and track your progress, you're more likely to build healthy habits that make you feel strong and confident. Learning to set and track personal health goals is a skill that will help you throughout your entire life.

Personal health goals are specific things you want to achieve or improve about your health. 🎯 They're different from wishes or dreams because they're:

Specific: You know exactly what you want to accomplish Measurable: You can track your progress and see improvement Achievable: They're realistic for someone your age and ability Relevant: They're important for your health and well-being Time-bound: You have a timeframe for achieving them

Examples of good health goals for third-graders:

• "I will brush my teeth for two minutes every morning and evening"
• "I will drink 6 glasses of water every day"
• "I will play outside for 30 minutes after school each day"
• "I will eat one serving of vegetables with lunch and dinner"
• "I will go to bed by 8:30 PM on school nights"

Realistic goals are ones that you can actually accomplish with effort and planning. 💪 Setting goals that are too big or too hard can lead to frustration and giving up.

Start small: Begin with goals that seem easy to achieve, then gradually make them more challenging as you build confidence.

Build on current habits: If you already brush your teeth once a day, a good goal might be to brush twice a day, rather than jumping to brushing three times a day.

Consider your schedule: Make sure your goals fit into your daily routine and don't conflict with school, family time, or other important activities.

Be patient with yourself: Remember that building new habits takes time - usually several weeks or months.

SMART goals is a helpful technique for setting effective health goals: 📋

S - Specific: What exactly do you want to do? M - Measurable: How will you know you've achieved it? A - Achievable: Is this realistic for you? R - Relevant: Why is this important for your health? T - Time-bound: When do you want to achieve this?

Example of a SMART goal:

• Specific: Drink more water
• Measurable: 6 glasses per day
• Achievable: I can carry a water bottle and drink during meals and snacks
• Relevant: Staying hydrated helps me feel energetic and healthy
• Time-bound: I'll do this every day for the next month

Physical activity tracking helps you see how active you are and motivates you to move more! 🏃‍♀️ There are many fun ways to track your activity:

Activity journal: Write down what physical activities you do each day and for how long.

Sticker chart: Give yourself a sticker for each day you meet your activity goal.

Calendar marking: Use different colors or symbols on a calendar to show different types of activities.

Step counting: If you have access to a pedometer or activity tracker, count your steps each day.

Organized activities:

• Physical education class
• Sports practice or games
• Dance classes
• Martial arts
• Swimming lessons

Free play activities:

• Playing at the playground
• Riding bikes
• Playing tag or other active games
• Walking or hiking
• Dancing to music

Household activities:

• Helping with yard work
• Carrying groceries
• Cleaning or organizing
• Walking the dog
• Playing with pets

Daily goals: "I will be active for at least 60 minutes every day" Weekly goals: "I will try three different types of physical activities this week" Monthly goals: "I will learn a new active skill this month"

Screen time management is an important health goal because too much screen time can affect your physical health, sleep, and social relationships. 📱

Screen time includes:

• Watching TV or movies
• Playing video games
• Using computers or tablets
• Playing on smartphones
• Watching videos online

Recommended limits: Health experts suggest no more than 1-2 hours of recreational screen time per day for children your age.

Create screen-free zones: Keep devices out of bedrooms and away from meal tables.

Use a timer: Set a timer to remind yourself when screen time is up.

Plan alternative activities: Have a list of fun, non-screen activities ready when you're tempted to use devices.

Create a family media plan: Work with your family to establish screen time rules that everyone follows.

Screen time log: Write down when you use screens and for how long.

Token system: Give yourself a certain number of "screen time tokens" each day.

Visual timer: Use a visual timer that shows how much screen time you have left.

Family tracking: Have family members track their screen time together and support each other in meeting goals.

Tracking progress helps you see how well you're doing and motivates you to keep going! 📊

Health habit checklist: Create a simple checklist of your daily health goals and check them off as you complete them.

Progress journal: Write a few sentences each day about how you did with your health goals.

Photo documentation: Take pictures of healthy meals, outdoor activities, or other health-related achievements.

Family check-ins: Talk with family members about your progress and challenges.

Weekly review questions:

• Which goals did I achieve this week?
• What challenges did I face?
• What helped me succeed?
• What would I like to improve next week?

Monthly celebrations: Celebrate your progress and achievements, even small ones!

Goal adjustment is a normal and important part of the goal-setting process! 🔄 Sometimes you need to change your goals based on what you learn about yourself.

When to adjust goals:

• When a goal is too easy and you're ready for more challenge
• When a goal is too hard and causing frustration
• When your circumstances change (like starting a new activity)
• When you discover new interests or priorities

How to adjust goals:

• Make them more specific or measurable
• Break big goals into smaller steps
• Change the timeframe
• Add new goals as you master current ones

Motivation strategies help you stick with your health goals even when it gets challenging: 💪

Remember your "why": Keep thinking about why these goals are important to you.

Celebrate small wins: Acknowledge progress, even if it's not perfect.

Find support: Share your goals with family and friends who can encourage you.

Make it fun: Find enjoyable ways to work toward your goals.

Be patient with yourself: Remember that building healthy habits takes time and practice.

A personal health plan brings together all your health goals and tracking methods: 📋

1. Choose 2-3 main health goals to focus on
2. Decide how you'll track each goal
3. Set up your tracking system (journal, chart, app, etc.)
4. Plan for challenges and how you'll overcome them
5. Schedule regular check-ins to review your progress
6. Celebrate achievements along the way

Remember, setting and tracking health goals is a skill that gets better with practice! 🌟 Start with small, achievable goals and gradually build your confidence. The healthy habits you develop now will serve you well throughout your life, helping you feel strong, energetic, and confident every day.

When health problems or challenges come up, there are usually several different ways to solve them! 🧩 Learning to identify and discuss healthy solutions helps you become a problem-solver for your own health. The best part is that healthy solutions often work better than quick fixes and help prevent similar problems in the future.

Health problems are challenges or issues that affect your physical, mental, or emotional well-being. 🤔 Some common health problems for kids your age include:

Physical problems:

• Getting sick frequently
• Feeling tired or low energy
• Having trouble sleeping
• Experiencing frequent headaches
• Having dental problems

Nutritional problems:

• Not eating enough fruits and vegetables
• Eating too much junk food
• Not drinking enough water
• Skipping meals

Activity problems:

• Not getting enough exercise
• Spending too much time sitting
• Feeling out of shape
• Not enjoying physical activities

Safety problems:

• Getting injured frequently
• Not following safety rules
• Being in unsafe situations
• Not knowing how to ask for help

Effective problem-solving follows a step-by-step process that helps you find the best solution! 🔍

Be specific about what the problem is:

• What exactly is happening?
• How long has this been going on?
• When does it happen most often?
• How does it affect you?

Example: "I feel tired and cranky every afternoon at school."

Consider what might be causing the problem:

• Are you getting enough sleep?
• Are you eating healthy foods?
• Are you drinking enough water?
• Are you getting enough exercise?
• Are you stressed about something?

Example: "I might be tired because I stay up late watching TV and don't eat a good breakfast."

Think of multiple ways to solve the problem:

• What healthy choices could help?
• What changes could you make?
• Who could help you?
• What resources are available?

Example solutions:

• Go to bed earlier
• Eat a healthy breakfast
• Drink more water
• Take a short walk at lunch
• Ask parents for help with bedtime routine

Consider each solution:

• Is it realistic for you?
• Will it actually solve the problem?
• Are there any negative consequences?
• Do you have the resources to do it?

Pick the best option and give it a try:

• Start with one solution at a time
• Give it enough time to work
• Track your progress
• Be patient with yourself

See how well your solution worked:

• Is the problem better?
• Do you need to try something else?
• Should you add another solution?
• What did you learn?

Nutrition problems can often be solved by making better food choices! 🍎 Here are healthy solutions for common eating challenges:

Healthy solutions:

• Make it convenient: Keep cut-up fruits and vegetables ready to eat
• Make it fun: Try fruits and vegetables in different colors
• Make it tasty: Add healthy dips like hummus or yogurt
• Make it social: Eat fruits and vegetables with friends or family
• Make it a game: Challenge yourself to try a new fruit or vegetable each week

Healthy solutions:

• Plan ahead: Pack healthy snacks for school and activities
• Find healthy alternatives: Choose baked chips instead of fried, or fruit instead of candy
• Practice moderation: It's okay to have treats sometimes, just not every day
• Address the root cause: Are you eating junk food because you're bored, stressed, or really hungry?
• Get family support: Ask your family to help by keeping healthier options available

Healthy solutions:

• Carry a water bottle: Keep water with you throughout the day
• Set reminders: Use a timer or ask adults to remind you to drink water
• Make it tasty: Add slices of fruit to your water for flavor
• Track your intake: Keep a water log or use a chart
• Drink before you're thirsty: Don't wait until you feel thirsty to drink water

Environmental safety is about making sure the places where you spend time are safe and healthy! 🏠

Safe environments have these characteristics:

• Well-lit areas where you can see clearly
• Clean and well-maintained spaces
• Adult supervision when needed
• Clear safety rules and guidelines
• Emergency procedures in place
• No obvious hazards or dangers

At home:

• Keep walkways clear of toys and clutter
• Make sure smoke detectors have working batteries
• Keep dangerous items out of reach
• Have a family emergency plan
• Practice good hygiene to prevent illness

At school:

• Follow all safety rules and procedures
• Report unsafe conditions to adults
• Keep your area clean and organized
• Follow playground safety rules
• Stay in designated areas

In the community:

• Choose well-lit, populated areas for activities
• Stay with trusted adults or groups
• Follow traffic and pedestrian safety rules
• Know where to go for help if needed
• Avoid areas that seem unsafe or unsupervised

Trusted adults are people who care about your safety and well-being and can help you solve health problems! 👥

Trustworthy adults:

• Care about your safety and well-being
• Listen to your concerns without judgment
• Respect your boundaries and privacy
• Keep their promises and commitments
• Are honest and transparent with you
• Help you make good decisions
• Support your healthy goals

Family members: Parents, grandparents, aunts, uncles, older siblings School personnel: Teachers, nurses, counselors, principals Healthcare providers: Doctors, nurses, dentists, therapists Community leaders: Coaches, religious leaders, program directors Emergency responders: Police officers, firefighters, paramedics

Getting to know trusted adults helps you feel comfortable asking for help when you need it:

• Spend time talking with adults in your life
• Ask questions about their experiences and advice
• Share your interests and concerns with them
• Thank them when they help you
• Be honest and respectful in your interactions

Knowing when to ask for help is an important part of solving health problems! 🆘

• You're injured or in pain
• You're having trouble breathing
• You feel very sick or dizzy
• You're in a dangerous situation
• Someone is hurting you or threatening you

• You're worried about a health problem
• You're not sure how to solve a problem
• You've tried solutions but they're not working
• You need resources or support
• You want to learn more about staying healthy

Many health problems have more than one good solution! 🌟 Learning to evaluate multiple options helps you find the best approach for your situation.

• Which solution is most realistic for me?
• Which solution addresses the root cause of the problem?
• Which solution has the fewest negative consequences?
• Which solution can I start implementing right away?
• Which solution fits best with my goals and values?
• Which solution has the support of my family and trusted adults?

Sometimes the best approach is to use multiple solutions together:

• Combine immediate solutions with long-term solutions
• Use different solutions for different aspects of the problem
• Try one solution first, then add others if needed
• Get help from different trusted adults for different parts of the problem

Example: For the problem of feeling tired at school, you might:

• Go to bed earlier (immediate solution)
• Eat a healthy breakfast (immediate solution)
• Get more physical activity (long-term solution)
• Talk to your parents about creating a better bedtime routine (getting help)

Remember, learning to solve health problems is a skill that will serve you throughout your life! 💪 The more you practice identifying problems, brainstorming solutions, and evaluating options, the better you'll become at taking care of your health and well-being.

Sometimes you might find yourself in situations that don't feel right, make you uncomfortable, or seem dangerous. 🚨 Learning how to respond appropriately to these situations is one of the most important safety skills you can develop. Remember, your safety is always the most important thing, and it's always okay to ask for help!

Unsafe situations can happen anywhere and involve different types of threats to your safety and well-being. 🛡️ Understanding what makes a situation unsafe helps you recognize when you need to take action.

Physical threats are situations where someone might hurt your body or where you might get injured:

Bullying situations: When someone is hitting, pushing, or threatening to hurt you physically.

Stranger danger: When someone you don't know approaches you and makes you feel uncomfortable or tries to get you to go somewhere with them.

Unsafe environments: Places with broken equipment, dangerous conditions, or no adult supervision.

Violence or fighting: When people around you are being aggressive or violent.

Emotional threats are situations where someone is trying to make you feel bad, scared, or uncomfortable:

Verbal bullying: When someone is calling you names, making fun of you, or saying mean things.

Inappropriate requests: When someone asks you to do something that doesn't feel right or makes you uncomfortable.

Secrets that don't feel right: When someone asks you to keep secrets that make you feel worried or scared.

Peer pressure: When others are trying to get you to do something you know is wrong or dangerous.

Digital threats happen when you're using technology:

Cyberbullying: When someone is being mean to you online or through text messages.

Inappropriate contact: When strangers try to contact you online or ask for personal information.

Inappropriate content: When you see things online that make you feel uncomfortable or scared.

Your gut feelings are powerful safety tools! 🎯 If something doesn't feel right, it probably isn't. Your instincts are your body's way of warning you about potential danger.

Signs that something isn't right:

• You feel scared, worried, or anxious
• You feel confused about what's happening
• Someone is asking you to do something you don't want to do
• You feel like you need to keep something secret
• You feel like you're in danger
• Your body feels tense or uncomfortable

Trust these feelings even if you can't explain exactly why something feels wrong. It's better to be safe and ask for help than to ignore your instincts.

Communication with trusted adults is your first and most important safety strategy! 👨‍👩‍👧‍👦 Trusted adults are there to help you and protect you, and they want to know when you're facing unsafe situations.

Family members: Parents, grandparents, aunts, uncles, older siblings School personnel: Teachers, school counselors, principals, school nurses Community members: Coaches, religious leaders, family friends Emergency responders: Police officers, firefighters, paramedics

Be direct and honest: Tell them exactly what happened or what you're worried about.

Use clear language: Explain the situation in simple, clear terms.

Share your feelings: Tell them how the situation made you feel.

Ask for help: Be specific about what kind of help you need.

Don't worry about getting in trouble: Trusted adults want to help you, not punish you for asking for help.

Examples of how to start the conversation:

• "I need to tell you about something that happened..."
• "I'm feeling scared about..."
• "Someone did something that made me uncomfortable..."
• "I don't know what to do about..."
• "I think I might be in danger because..."

Be prepared to answer questions:

• What happened?
• When did it happen?
• Where did it happen?
• Who was involved?
• How did it make you feel?
• What do you think should happen next?

If the first adult you tell doesn't take you seriously or doesn't help, don't give up! 💪 Try talking to another trusted adult. Keep trying until you find someone who will help you.

Remember: It's never your fault if adults don't listen or help appropriately. Your job is to keep trying to get help until you find someone who will protect you.

Sometimes you need to take immediate action to get to safety! 🏃‍♀️ Knowing when and how to seek safety can protect you from immediate danger.

Run to safety when:

• Someone is chasing you or threatening you
• You're in immediate physical danger
• Someone is trying to force you to go somewhere
• You're in a place that suddenly becomes dangerous
• Your instincts tell you to get away right now

Safe places to run to include:

• Home: If you're close to home and know adults are there
• School: Teachers and staff are trained to help children
• Stores or businesses: Go to the customer service desk or ask employees for help
• Police or fire stations: Emergency responders are always available to help
• Trusted neighbors: People you know and trust who live nearby
• Public places with lots of people: Crowded areas where you can call for help

Move quickly but stay aware: Run as fast as you can while watching where you're going.

Call for help while running: Shout "Help!" or "Call 911!" to get attention.

Go to the nearest safe place: Don't worry about going to the "perfect" place - just get to safety.

Tell someone what happened: As soon as you're safe, tell a trusted adult what happened.

Many safety situations require help from adults because children shouldn't handle certain safety items alone. 🦺 It's smart and responsible to ask for help!

Life jackets: Ask adults to help you put on life jackets properly and check that they fit correctly.

Seatbelts: Ask adults to help you buckle seatbelts properly, especially if you're having trouble reaching or adjusting them.

Hand soap: If you can't reach soap dispensers or if they're empty, ask adults to help you get soap for hand washing.

Crossing streets: Always ask adults to help you cross busy streets safely, especially in areas without crosswalks.

Safety equipment: Ask for help with helmets, protective gear, or other safety equipment if you're having trouble using it properly.

Be specific about what you need:

• "Can you help me put on my life jacket?"
• "I can't reach the soap dispenser. Can you help me?"
• "Can you help me cross this street safely?"
• "My helmet doesn't feel right. Can you check it?"

Don't be embarrassed: Adults are happy to help with safety items - that's part of keeping you safe!

Ask early: Don't wait until you're in a dangerous situation to ask for help.

Clear communication helps ensure that adults understand your safety needs and can help you effectively! 📢

Speak loudly and clearly: Make sure the person can hear and understand you.

Use simple language: Don't use complicated words or long explanations.

Be specific: Give details about what's happening and what you need.

Stay calm if possible: Take deep breaths and try to speak clearly even if you're scared.

Repeat if necessary: If someone doesn't understand, try explaining again.

For immediate danger:

• "Help! I need help right now!"
• "Call 911! There's an emergency!"
• "I'm in danger! Please help me!"

For uncomfortable situations:

• "This doesn't feel right. I need help."
• "I don't want to do this. Please help me get away."
• "Someone is making me uncomfortable."

For asking for safety help:

• "Can you help me be safe?"
• "I don't know how to use this safety equipment."
• "I need help crossing the street safely."

Advocacy skills help you speak up for your safety throughout your life! 🌟

Role-play different situations with trusted adults:

• Practice what to say if someone makes you uncomfortable
• Practice asking for help with safety equipment
• Practice calling for help in emergencies
• Practice saying "no" to things that don't feel right

Confidence comes from practice and knowledge:

• Learn about different safety situations
• Practice safety skills regularly
• Know who your trusted adults are
• Remember that asking for help is always okay
• Trust your instincts about safety

Having a safety plan helps you know what to do in different situations:

1. Know your trusted adults: Make a list of people who can help you
2. Know safe places: Identify places where you can go for help
3. Know important phone numbers: Memorize or carry important contact information
4. Practice communication: Practice what to say in different safety situations
5. Trust your instincts: Remember that your feelings about safety are important

There are always people who want to help you stay safe! 💝 You don't have to handle unsafe situations by yourself. The adults in your life - parents, teachers, neighbors, and community members - all want to help keep you safe.

Your safety is the most important thing, and it's always okay to:

• Ask for help
• Say no to things that don't feel right
• Trust your instincts
• Keep trying until you find someone who will help you
• Put your safety first, even if it might seem rude or inconvenient

Remember, learning to advocate for your safety is a skill that will help you throughout your entire life. The more you practice speaking up for yourself and asking for help, the more confident and safe you'll feel in any situation! 🦸‍♀️