Adulting 101: Self Care
“A Crash Course in Healthy Self Reliance and Resilience”
Navigating the path to adulthood can be an overwhelming task—but it doesn’t have to be. This 10-week course is designed to equip young adults with essential tools for self-care, mental wellness, and everyday resilience. Through psychoeducation on stress and anxiety, guided techniques for de-stressing and anxiety management, and real-life wellness hacks, you’ll learn how to build a sustainable foundation for healthy, confident living.
Who: Teens grades 9-12
what: the foundations of self care
format:lecture and hands on, experiential lab
why: learn how to self manage stress, anxiety and life challenges that come with the transition into adulthood
where: Nexus
when: 10 week course Begins October 9th - December 17th.
Thursdays 3:30-4:50.
*Class does not meet week of Thanksgiving*
Cost:$425
Course Syllabus:
Weekly Syllabus Overview
Week 1: Welcome to Adulting 101
Topic: What is self-care really?
* Group introductions & expectations
* Defining self-care vs. self-indulgence
* The stress/anxiety connection in teen life
* Hands on Lab Activity
Week 2: Understanding Stress and Anxiety
Topic:What’s happening in your brain and body
* Psychoeducation: Fight/flight/freeze/fawn
* Recognizing your stress patterns & triggers
* Hands on Lab Activity
Week 3: How to Chill (On Purpose)
Topic: Tools to regulate your nervous system
* Intro to grounding, breathwork, and movement
* Sensory regulation strategies for different types of stress
* Hands on Lab Activity
Week 4: Thoughts Aren’t Facts
Topic: Challenging negative thinking
* Intro to thought work
* Recognizing common thinking traps (e.g. catastrophizing, all-or-nothing)
* Hands on Lab Activity
Week 5: Time & Energy Management
Topic: Stress less by structuring your time
* How routines support mental health
* Planning vs. procrastination
* Hands on Lab Activity
Week 6: Digital Hygiene & Social Media Stress
Topic:Healthy boundaries with screens
* How social media impacts mood & anxiety
* Doomscrolling, comparison, and FOMO
* Hands on Lab Activity
Week 7: Boundaries & Assertiveness
Topic: Saying no without guilt
* Understanding emotional boundaries
* Practicing assertive (not aggressive) communication
* Hands on Lab Activity
Week 8: Sleep, Nutrition & Movement
Topic: Body-based self-care
* How physical health fuels emotional resilience
* Sleep habits, food-mood connection, joyful movement
* Hands on Lab Activity
Week 9: Coping When Life Gets Hard
Topic: Building emotional resilience
* Navigating setbacks, failure, and overwhelm
* Healthy vs. unhealthy coping
* Hands on Lab Activity
Week 10: Your Self-Care Blueprint
Topic:Wrapping it up & moving forward
* Reflecting on personal growth
* Sharing key takeaways
* Hands on Lab Activity
* Group closure ritual & feedback
