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4H 1263
Mountain Pose Breathing Exercise -- Mindful Moments
Mindfulness is the practice of “paying attention to the present moment on purpose”. Mindful techniques help one to be more aware and calm so they can respond to a situation in a thoughtful manner. Try this mindful moment activity as a brain break or a class experience.

Breathing exercises can be helpful to calm down in a stressful situation, help you feel more grounded, or even to take a short break during a busy day. Try the breathing exercise below and take note of how you feel before, during, and after the activity.
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4H 1262
4-7-8 Breathing -- Mindful Moments
Mindfulness is the practice of "paying attention to the present moment on purpose." Mindful techniques help one to be more aware and calm so they can respond to a situation in a thoughtful manner. Try this mindful moment activity as a brain break or a class experience.
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4H 1261
Follow the Leader Body Movement -- Mindful Moments
Mindfulness is the practice of “paying attention to the present moment on purpose”. Mindful techniques help one to be more aware and calm so they can respond to a situation in a thoughtful manner. Try this mindful moment activity as a brain break or a class experience.
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4H 1264
Heartbeat Awareness -- Mindful Moments
Mindfulness is the practice of “paying attention to the present moment on purpose”. Mindful techniques help one to be more aware and calm so they can respond to a situation in a thoughtful manner. Try this mindful moment activity as a brain break or a class experience. Research has shown you will perform better when you focus on the movement or activity you are doing, like paying attention during a test. Performing your best work requires you to “unitask”. And if you cannot physically remove distractions, learning to do it with your mind is valuable.
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4H 1230
Your Heart What Is It -- Heart Health Lesson
The heart is an amazing part of the body. It pumps approximately 4 liters (a little more than a gallon) of blood every minute. It beats about 100,000 times a day, about 35 million times in a year. During an average lifetime, your heart will beat more than 2.5 billion times and you don’t even have to think about it! The following activities help students understand how the heart works. You can pick one or complete both depending on your time.
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4H 1231
Maintaining a Healthy Heart -- Heart Health Lesson
In this lesson, youth will learn how to maintain a strong heart so they can live a long and healthy life. They will look at the outcomes of poor health, and investigate how to help address these.
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4H 1232
Heart Rate and Exercise Intensity -- Heart Health Lesson
In this lesson, young people will be able to: Define the different intensities of physical activity and how it affects heart rate and breathing. Measure the heart rate at different intensities and identify physical activities of different intensities (light, moderate, vigorous). Share reasons for a positive or negative response at different intensities and identify enjoyable physical activities.
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4H 1233
Heart Health and Stress Management -- Heart Health Lesson
In this lesson, youth will learn to describe the impact stress can have on the heart, and list 3 strategies or activities that can be used to reduce stress.
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4H 1234
Careers in Cardiology -- Heart Health Lesson
In this lesson, students explore different roles in healthcare and participate in activities that help them understand different career paths. Students will explore their skills and opportunities to grow to reach their future career goals.
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4H 1235
Importance of Sleep -- Heart Health Lesson
In this lesson, young people will learn to identify strategies to improve sleep health, and design and practice a sleep routine plan to reached recommended amount of sleep. They will demonstrate choices to reduce behaviors that negatively impact sleep.
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4H 1279
Get Moving - Mental Health Matters!
You have probably heard that “exercise is good for you.” Did you know that getting the right amount of exercise can increase your energy level and even help improve your mood?
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4H 1280
Social Media Finding a Healthy Balance - Mental Health Matters!
How is social media changing the lives of teens and young adults? Teen years are a time when youth are trying to discover who they are, feeling a sense of belonging, and seeking validation from peers. They also may have a difficult time figuring out what is perception and what is reality. Youth need to remind themselves that what others post does not always reflect what is actually happening in their lives. Due to the seriousness and concern about negative effects of social media on the mental health of teens, it is important for youth to learn strategies for a healthier balance with social media use and how to better manage thoughts, feelings, and reactions.
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4H 1281
Importance of Sleep - Mental Health Matters!
Signs of poor sleep hygiene include trouble falling asleep, disrupted sleep, and feeling tired and foggy throughout the day. Sleep deprivation slows our reflexes and impacts decision-making and creativity. It may make a person feel anxious and sad.
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4H 3565
Mood Music -- Vibrant Clubs
Music can be very powerful. It has the power to inspire and move us emotionally, reduce stress, as well as help us feel connected to others. Intentionally listening to music can have positive benefits for our overall well-being. Music can be utilized easily if a playlist has been created.
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4H 3512
$20 Challenge -- Vibrant Clubs
This learning experience will introduce young people to virtual clothing shopping options for personal use or the $20 Challenge. Young people will learn about a tool to use to shop for their $20 Challenge exhibit.
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4H 1252
Mindful Teen Facilitator Presentation Slides
Mindful Teen: From Surviving to THRIVING! is a six-lesson workshop series for youth in grades 7-12 based on the book The Mindful Teen: Powerful Skills to Help You Handle Stress One Moment at a Time by Dr. Dzung Vo. The program can be implemented both in-person or virtually, empowering youth and equipping them with practical strategies and mindful practices to manage stress, difficult emotions, and improve and support their overall well-being.

Iowa 4-H Youth program staff should work with the Healthy Living priority area team to receive training prior to administering this program.

Youth-serving organizations and volunteers in Iowa will be encouraged to contact their local Iowa State University Extension and Outreach county office to explore partnership opportunities and curriculum training for administering this program.
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4H 3555
Positively Me! -- Vibrant Clubs
Positive affirmation cards can be a source to boost participants’ positive thoughts about themselves while they are creating the cards and, in the future, when reviewing them. Some benefits of positive affirmation cards are feeling more optimistic, confident, and empowered, being reminded of how worthy they are, moving away from negative thoughts, and learning to love themselves.
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4H 3557
Nature Mandalas -- Vibrant Clubs
The word mandala means “circle.” A mandala is a circular structure with a design that radiates out from the center symmetrically. It is one of nature’s most perfect configurations. Mandala patterns can be seen in natural objects such as tree rings, spider webs, seashells, crystals, and more.
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4H 3559
Yoga for You -- Vibrant Clubs
Self-care is important for mental and physical well-being. Yoga helps strengthen and calm the mind and body through breathing, physical postures, and mindfulness. It is a fun and interactive activity that can help improve focus, self-esteem, listening skills, and relationships.
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4H 3550
Mindful Nature Hike Bingo -- Vibrant Clubs
Research has shown that spending time in nature can decrease stress, lower blood pressure, enhance the immune system, increase self-esteem, reduce anxiety, improve and calm our mood, and reduce feelings of isolation. Practicing mindfulness has similar benefits and improves focus and concentration. This activity will allow youth to get active and explore the outdoors while being more mindful of the present moment, breathing, and noticing the world around them with their five senses.
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4H 1251
Mindful Teen Journal
Mindful Teen: From Surviving to THRIVING! is a six-lesson workshop series for youth in grades 7-12 based on the book The Mindful Teen: Powerful Skills to Help You Handle Stress One Moment at a Time by Dr. Dzung Vo, an Adolescent Medicine Specialist at British Columbia Children’s Hospital.

This interactive journal is for trained 4-H facilitators to print or purchase for participating youth, to accompany The Mindful Teen book and lessons. More information on Mindful Teen is available for Iowa 4-H staff in myExtension.
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4H 3326
So You're the Club Recreation Leader
Congratulations! Iowa 4-H is proud of you for stepping into a club leadership position! As a 4-H club officer, you represent the 4-H Program—both in and out of your 4-H activities. Your fellow 4-H members will look up to you as you use your skills and abilities to lead with dedication, professionalism, and enthusiasm. This guide will provide tips for effective leadership, a checklist for your role's tasks, and instructions on some of your most important officer duties.

For more information, please visit our club officer resources webpage.

Previously known as 4H 71G
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4H 975
On Their Own and OK - The Facilitator Guide
On Their Own & OK builds skills in youth, and incorporates ways for adults in the home to support this step towards independence. Youth can develop their self-care skills to make good decisions while staying home alone. With adequate education from parents, teachers, and community partners, young people can develop confidence in the skills they need for staying home alone safely.

On Their Own & OK reinforces how to act in an emergency, helps young people handle boredom without technology, recommends age-appropriate chores, and includes plans for a family celebration to continue to strengthen family relationships.

Youth-serving organizations in Iowa are encouraged to contact their local Iowa State University Extension and Outreach county office to explore partnership opportunities in administering this program.
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4H 976
On Their Own and OK - The Youth Guide
On Their Own & OK builds skills in youth, and incorporates ways for adults in the home to support this step towards independence. Youth can develop their self-care skills to make good decisions while staying home alone. With adequate education from parents, teachers, and community partners, young people can develop confidence in the skills they need for staying home alone safely.

On Their Own & OK reinforces how to act in an emergency, helps young people handle boredom without technology, recommends age-appropriate chores, and includes plans for a family celebration to continue to strengthen family relationships.

This guide is for youth participants. To print, choose "booklet" from the page size and handling section of your print window. Print on both sides. Will print on 8.5 x 11 paper to be folded in half for a finished size of 8.5 x 5.5.

Youth-serving organizations in Iowa are encouraged to contact their local Iowa State University Extension and Outreach county office to explore partnership opportunities in administering this program.
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4H 977
On Their Own and OK - The Family Guide
On Their Own & OK builds skills in youth, and incorporates ways for adults in the home to support this step towards independence. Youth can develop their self-care skills to make good decisions while staying home alone. With adequate education from parents, teachers, and community partners, young people can develop confidence in the skills they need for staying home alone safely.

On Their Own & OK reinforces how to act in an emergency, helps young people handle boredom without technology, recommends age-appropriate chores, and includes plans for a family celebration to continue to strengthen family relationships.

This guide is for the parents, guardians, or families of participants.

Youth-serving organizations in Iowa are encouraged to contact their local Iowa State University Extension and Outreach county office to explore partnership opportunities in administering this program.
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4H 1275
Breathing to Cope with Anxiety - Mental Health Matters!
The Mental Health Matters! publications are designed to provide information on youth mental health. They include an activity that young people can do to gain skills related to their mental and physical wellbeing. Youth may do activities on their own, with a caring adult, or with a group.

4-H staff or other youth-serving organizations can use these in their newsletters, club meetings, or workshops.

This publication issue focuses on using breathing techniques to calm anxiety.
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4H 1270
Dealing with Grief and Loss - Mental Health Matters!
The Mental Health Matters! publications are designed to provide information on youth mental health. They include an activity that young people can do to gain skills related to their mental and physical wellbeing. Youth may do activities on their own, with a caring adult, or with a group.

4-H staff or other youth-serving organizations can use these in their newsletters, club meetings, or workshops.

This publication issue focuses on dealing with grief and loss.
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4H 1271
Loneliness - Mental Health Matters!
The Mental Health Matters! publications are designed to provide information on youth mental health. They include an activity that young people can do to gain skills related to their mental and physical wellbeing. Youth may do activities on their own, with a caring adult, or with a group.

4-H staff or other youth-serving organizations can use these in their newsletters, club meetings, or workshops.

This publication issue focuses on what to do when you feel lonely.
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4H 1276
Emotional Regulation - Mental Health Matters!
The Mental Health Matters! publications are designed to provide information on youth mental health. They include an activity that young people can do to gain skills related to their mental and physical wellbeing. Youth may do activities on their own, with a caring adult, or with a group.

4-H staff or other youth-serving organizations can use these in their newsletters, club meetings, or workshops.

This publication issue focuses on how to manage your emotions and feelings.
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4H 1277
Healthy Relationships - Mental Health Matters!
The Mental Health Matters! publications are designed to provide information on youth mental health. They include an activity that young people can do to gain skills related to their mental and physical wellbeing. Youth may do activities on their own, with a caring adult, or with a group.

4-H staff or other youth-serving organizations can use these in their newsletters, club meetings, or workshops.

This publication issue focuses on how to focus on healthy relationships to avoid the negative impacts of unhealthy relationships.
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4H 1272
How Do I Ask for Help? - Mental Health Matters!
The Mental Health Matters! publications are designed to provide information on youth mental health. They include an activity that young people can do to gain skills related to their mental and physical wellbeing. Youth may do activities on their own, with a caring adult, or with a group.

4-H staff or other youth-serving organizations can use these in their newsletters, club meetings, or workshops.

Chances are at some point you will experience a time where you struggle with how you are feeling or thinking. According to the Center for Disease Control, 1 in 5 youth struggles with mental, emotional, or behavior problems. It’s important to learn how to ask for help when you are struggling. This publication will provide some guidance.
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4H 1273
Mental and Physical Health - Mental Health Matters!
The Mental Health Matters! publications are designed to provide information on youth mental health. They include an activity that young people can do to gain skills related to their mental and physical wellbeing. Youth may do activities on their own, with a caring adult, or with a group.

4-H staff or other youth-serving organizations can use these in their newsletters, club meetings, or workshops.

This publication issue offers an activity to practice focusing your mind.
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4H 1274
Overcoming the Motivation Hurdle - Mental Health Matters!
The Mental Health Matters! publications are designed to provide information on youth mental health. They include an activity that young people can do to gain skills related to their mental and physical wellbeing. Youth may do activities on their own, with a caring adult, or with a group.

4-H staff or other youth-serving organizations can use these in their newsletters, club meetings, or workshops.

This publication issue provides strategies on motivating yourself when you feel stuck.
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4H 3642
Calming Glitter Jars -- On the Go Lesson
When we understand our emotions and learn to be mindful of the way our body feels as we experience emotions, we equip ourselves to be the best versions of ourselves! This short activity will give you a new tool to add to your mindfulness toolbox: a calming glitter jar. Keep the jar nearby to help you stay calm and mindful throughout the day.

These To Go Lessons can be used to create a "grab and go" style activity with supplies included. Add your local contact information, print, and cut each sheet in half. The left side can be used on the outside of the paper bag or box to identify the activity, and the right side can be placed in the package as an instruction sheet.

Youth-serving organizations in Iowa are encouraged to contact their local Iowa State University Extension and Outreach county office to explore partnership opportunities in administering this program.
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4H 3505
Active Bingo -- Vibrant Clubs
Introduce youth to the importance of physical activity and lifelong fitness through a short bingo game activity.

Physical fitness is important for overall health. We take care of our pets, our rooms, and our belongings– we also need to take care of our bodies! Not only will exercise keep you fit and strong, but it also puts you in a good mood, improves your overall health, and helps you live longer. We don’t all need to be star athletes to be healthy – just keep our bodies moving for 60 minutes per day!
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4H 1160
Child Development Project Area Guide
This 4-H project is designed to help you explore the world of child development. From discovering how children develop, creating safe places to grow, to learning leadership skills, you are bound to love all the opportunities available with child development projects!
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4H 1161
Consumer Management Project Area Guide
Use the consumer management project to get more bang for your buck! Find out how to use your money to get the things you want and need.
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4H 1163
Health Project Area Guide
From treating bug bites to finding safe playgrounds to starting a kids walk to school program, the 4-H health project area helps you explore health and wellness in your personal life as well as your home, club, community, country, and world.
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4H 1187
Outdoor Adventures Project Area Guide
Do you like being outdoors? You can become the ultimate explorer by designing an outdoor adventure! Choose from backpacking, biking, camping, canoeing, fishing, or hiking to create an adventure in the outdoors.
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