10 for Teens + Tweens just celebrated it’s 5th birthday! Honestly this podcast exists because of you girls, so with all my heart, thank you for listening.

Have you ever heard about using visualization? It's a mental practice that can help you achieve your goals. Let's explore how to utilize it and how it can help you.

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 140 show notes on EmpowerfulGirls.com.

Let's talk about the difference between secrets and things shared in confidence.  Plus--there are some things you shouldn't keep a secret. And what do you do if your friend shares something you told them in confidence--or if you do it to them?

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 139 show notes on EmpowerfulGirls.com.

I’ve received several requests for an episode on anxiety. Just like the ADHD episode 112, this topic is personal to me because I’ve experienced it. I will preface this by reminding you–I am not a healthcare professional, I am not offering medical advice, a diagnosis, or treatment. I still think it’s important you gals hear others’ perspectives, both so you’ll feel more comfortable talking about anxiety or seeking support if you need it, and also to help you better understand those who experience it.

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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 130 show notes on EmpowerfulGirls.com.

Intuitive Eating Coach Laura Cragun @lauracragun joins the show to discuss what this approach to health and wellness is/isn't and why it's important for tween and teen girls (and women, too!). 

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A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 040 show notes on EmpowerfulGirls.com.

Content warning: disordered eating, eating disorders

Even if it’s the middle of the school year when you listen to this, I want to share my best advice for back to school that can help you all year long.

• People are icebergs
• Be kind
• Speak up
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To help you, I created a "Back to School Advice" poster. Get your printable in the 10 for Teens + Tweens Ep. 039 show notes on EmpowerfulGirls.com.

Technology trends are constantly changing.  Here's the DL on the anonymous message app NGL and its many red flags.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 038 show notes on EmpowerfulGirls.com.

Sibling conflict is a normal part of growing up, so let's talk about tools that can help you get along.
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To help you, I created a "Sibling Frame" poster you can add a picture to. Get your printable in the 10 for Teens + Tweens Ep. 037 show notes on EmpowerfulGirls.com.

Whether over current events or typical friendship fires, you may experience tension as you encounter different beliefs and strong opinions. In this special extended episode, I talk with Sharon McMahon @sharonsaysso about how to turn confrontations into conversations.

In our interview, Sharon discusses:

• How to approach conflict by asking questions with curiosity
• Why tone matters and in-person conversations are preferred
• Whether the fight is worth having
• The importance of listening to understand
• "You cannot lose what you do not play"
• The benefits of having friends with different beliefs
• What boundaries really mean

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 036 show notes on EmpowerfulGirls.com.

Let’s do Hype Girl Summer! Let go of comparison, envy, and criticism, and instead hype up yourself and others so you all can fully enjoy and experience what this season – life, really – has to offer!
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To help you, I created a "Hype Girl Summer" poster. Get your printable in the 10 for Teens + Tweens Ep. 035 show notes on EmpowerfulGirls.com.

Given all that's happening throughout the world,  I want to share tools to help you cope with tragic news events.
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To help you, I created a "Quotes to Cope with Tragic News Events" poster. Get your printable in the 10 for Teens + Tweens Ep. 034 show notes on EmpowerfulGirls.com.

Girls feel immense pressure to achieve perfection school, activities, accomplishments, and even appearance. And when we don’t measure up, perfectionism wreaks havoc in our lives. So let's help you beat it!
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To help you remember, I created a “A Real Girl isn't Perfect" poster. Go get your printable in the 10 for Teens + Tweens Ep. 033 show notes on EmpowerfulGirls.com.

 Mental health and illness have been a Bruno–until recently people didn’t talk about them. But the more conversations we have about mental health and illness, the more comfortable we’ll be talking about them, recognizing signs, and getting necessary help.

Everyone has bad days here and there, but sometimes people’s bad days go on for weeks affecting their daily life and sleep, they stop doing things they enjoy, and they’re constantly worried or sad most of the time. If you feel this way, I need you to know, you are not alone, this is not your fault, and you can get help.

Read more in the 10 for Teens + Tweens Ep. 032 show notes on EmpowerfulGirls.com.

Content warning: anxiety, depression, self-harm, and suicide

You won't get any awards for being the "Most Busy," but you might get burned out. Just like a car, if you don't stop regularly to refill your tank, you're going to run out of gas. Let's take a look at your schedule and see if we can fit in some more free time.
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To help you remember, I created a “My Time Planner" worksheet. Go get your printable in the 10 for Teens + Tweens Ep. 031 show notes on EmpowerfulGirls.com.

One of the most-requested topics--Puberty. So check out my chat with Dr. Cara Natterson from Less Awkward!

Dr. Cara Natterson and Vanessa Kroll Bennett created a host of resources to help teens/tweens AND their parents be less awkward about all things puberty! We discussed common puberty concerns, conversation starters and enders, and solid advice to help youth and parents better-understand each other. 

Connect with them on social media @less.awkward and learn more about their books, social media, podcast, website, newsletter, clothes, skincare products, etc. at LessAwkward.com!

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A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 129 show notes on EmpowerfulGirls.com.

April is Stress Awareness Month! Studies show that your age group –Gen Z– is facing more stressors than any other age group. Have you heard of Self Care? It’s whatever helps you be physically, emotionally, and mentally healthy.  In this episode I share specific forms of Self Care that have helped me.
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To help you remember, I created a “Self Care" poster. Go get your printable in the 10 for Tweens Ep. 030 show notes on EmpowerfulGirls.com.

I'm thrilled to welcome Nutrition and Wellness Coach AND author Lizzy Cangro! She just released her book Reclaim the Rebel: 12 Rebellious Acts to Achieve Unconditional Love for Your Body. In our interview, Lizzy explains:

• Her struggles with food and exercise as a teen
• The motives of the diet and beauty industries
• How to rebel against those industries and trust yourself
• You are already enough.

A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 029 show notes on EmpowerfulGirls.com.

You need to read "No Boundaries"! I chatted with one of the authors, National Geographic Explorer and conservation photographer Gabby Salazar. Her book features 25 women explorers and scientists in different fields all over the world. In our interview, Gabby shares why girls need to see women in STEM and how "No Boundaries" can inspire girls right now!

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A full transcript of our conversation is available in the 10 for Teens + Tweens Ep. 028 show notes on EmpowerfulGirls.com.

Let's celebrate Women’s History Month! If I told you about all of the influential women from history, this episode would go on for weeks, months even. Instead, I'll focus on the important traits women in history have in common.
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To help you remember, I created a “Be Doers Dedicated Daring" poster. Get your printable in the 10 for Teens + Tweens Ep. 027 show notes on EmpowerfulGirls.com.

Who’s used a filter before? Dog ears and heart eyes ... Filters aren’t all fun and games though. Have you ever seen yourself with a filter and liked it better than the real you? That's ok, me too. I want to help you understand what’s wrong with filters.
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To help you remember, I created a “#NoFilterBeReal" poster. Go get your printable in the 10 for Tweens Ep. 026 show notes on EmpowerfulGirls.com.

A few girls reached out and asked if I could talk about moving, like moving to a new school, a new house, or a new city. So for every girl who’s dealing with a move, I hope this helps.

This is a big change. It’s okay you’re not okay with it; feel that. Accept what you can’t control, and do something about the things you can. The thing is, you’re not always going to be the new girl. Eventually, this will get more familiar and you’ll know your way around. You just might like it better than before. Sooner than later, I hope you start to feel more at home.
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To help you, I created a “moving" worksheet. Go get your printable in the 10 for Tweens Ep. 025 show notes on EmpowerfulGirls.com.

There are some things from 2021 I’m working on leaving behind, and some that I’m taking with me as I move on to this new year. I want to share those things with you and encourage you to take them with you into 2022.

- Leave behind judging yourself and others, and use curiosity.
- Leave behind criticism, treat yourself like a good friend, and give yourself compassion.
- Leave behind doubt and comparison, and have confidence in yourself.
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To help you remember, I created a “curiosity, compassion, confidence” poster. Go get your printable in the 10 for Tweens Ep. 024 show notes on EmpowerfulGirls.com.

Interview with lift.period's Lauren Busby about how they are empowering girls to have period freedom. This episode is extra long because it's extra important!
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A full transcript of our conversation is available in the 10 for Tweens Ep. 023 show notes on EmpowerfulGirls.com.

It's okay to say No when something doesn't work for you. No is a complete sentence and a simple way to hold your boundaries.
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To help you remember, I created a “No” poster. Go get your printable in the 10 for Tweens Ep. 022 show notes on EmpowerfulGirls.com.

It's okay to not be okay sometimes. Let's talk about how to feel better when you are sad.
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To help you remember, I created a “For When You're Sad” poster. Go get your printable in the 10 for Tweens Ep. 021 show notes on EmpowerfulGirls.com.

Peer pressure can cause you to give in, go along with what others are doing, and make choices that don’t actually align with you. Let's explore some common peer pressure scenarios and help you strategize what to do when you face them.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 128 show notes on EmpowerfulGirls.com.

"Change is the only constant in life." I'll share tools to help you cope with whatever changes you're facing.
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To help you remember, I created a “Cope with Change”poster. Go get your printable in the 10 for Tweens Ep. 020 show notes on EmpowerfulGirls.com.

This is Part 2 of a special two-part episode! We have our very first guest on 10 for Tweens -- Nate Webb from Bullies Be Gone. He is a high school counselor and a bully expert. In this episode, Part 2, Nate discusses:

• What to do if you're bullied
• What to do if you're the one acting like a bully or mean girl

If you missed Ep. 018, pause this one and go listen to Part 1 first.

A full transcript of our conversation is available in the 10 for Tweens Ep. 019 show notes on EmpowerfulGirls.com.

This Part 1 of special two-part episode with our very first guest on 10 for Tweens -- Nate Webb from Bullies Be Gone. Nate is a high school counselor and a bully expert.

In this episode, Part 1, Nate discusses:

• Why people act like bullies
• Cyberbullying
• What's the solution

A full transcript of our conversation is available in the 10 for Tweens Ep. 018 show notes on EmpowerfulGirls.com.

Whether it's the beginning of summer or the middle of the school year, any time is a great time to start a new skill! Let's talk about some skill ideas to consider, and Tools to help you develop them.
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To help you remember, I created a “Tween + Teen Skills” idea list. Go get your printable in the 10 for Teens + Tweens Ep. 017 show notes on EmpowerfulGirls.com.

We've talked before about embracing your uniqueness, but what if you aren’t sure what makes you unique? What if you feel like you don’t know yourself very well? Then we need to help you get to know yourself using some important Tools!
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To help you remember, I created a “Get To Know You” worksheet. Go get your printable in the 10 for Tweens Ep. 016 show notes on EmpowerfulGirls.com.

Plenty of things can cause stress; some stress is good, but a lot of stress is bad. Stress doesn’t have to consume or paralyze you, and since it’s something that will pop up throughout your life, I want to focus on Tools I’ve found helpful for coping with stress.
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To help you remember, I created a “Stress Management” poster. Go get your printable in the 10 for Tweens Ep. 015 show notes on EmpowerfulGirls.com.

An apology is more than just saying, “Sorry.”  There's an art to apologizing, in fact, three parts to it:
1. Own It
2. Feel and Empathize
3. Make It Right

Let's explore these tools, plus:
What sort of things should I apologize for?
When should I apologize?
How should I apologize?
What if I don’t think what I did was wrong, but someone still felt hurt by it?
What if the other person is partly to blame?
What if I think I’ll make the same mistake again?
What happens after I apologize?
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To help you remember, I created an “Apology” poster. Go get your printable in the 10 for Tweens Ep. 014 show notes on EmpowerfulGirls.com.

How to make friends … can’t you just walk up to someone, ask if they’ll be your friend, and they say, “Yes!”? That might work, especially with really young kids, but it’s usually not that simple or straightforward. No worries, though, we’re gonna go over where to find friends and how to make them.
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To help you remember, I created a “Making Friends” list of Core Social Skills. Go get your printable in the 10 for Tweens Ep. 013 show notes on EmpowerfulGirls.com.

Even the greatest BFFs can have bumps along the way. Sometimes there are misunderstandings. Other times emotions get the best of you both, and you say things you didn’t mean, or did mean to say. Some fires are accidental and others are started on purpose.

So how do you put out or extinguish Friendship Fires before they become a blaze? I want to share what I learned in my Girl Power Instructor training. Let’s discuss some conflict resolution Tools by spelling FRIENDS!
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Also, I created a “Friendship Fires” poster for you, plus a bonus! Go get your "Friendship Fires" printable in the 10 for Tweens Ep. 012 show notes on EmpowerfulGirls.com.

Okay -- let’s talk about Friends! I don’t mean the  TV show, I mean real friendship!

What sort of attributes make up a positive friendship? I researched a lot of lists that identified qualities of a good friend. Let’s talk about it, and how you can be one, too.
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Also, I created a “Friendship Cake” activity for you. Go get your "Friendship Cake" printable in the 10 for Tweens Ep. 011 show notes on EmpowerfulGirls.com.

You ever feel like, no matter what you do, you just can’t win? You're not wrong. And you're not alone.

So do it anyway.
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To help you, I created a "Do It Anyway" poster. Get your printable in the 10 for Teens + Tweens Ep. 127 show notes on EmpowerfulGirls.com. 

Affirmations are positive, assertive statements about yourself using adjectives -- words that describe you! Affirmations don’t have to be complicated on lengthy, just simply say, “I am ______. What would you say you are? That’s where your strengths come in.

Whether it’s Valentine’s Day or any day of the year, you can practice self-love through affirmations by identifying your strengths and reminding yourself what you love about yourself. Remember, you are listening. So speak to yourself with love.
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To help you remember, go get your "Affirmations" printable in the 10 for Tweens Ep. 010 show notes on EmpowerfulGirls.com.

Think of the most recent time you forgave someone, or someone forgave you. Briefly reflect on how you felt after the forgiveness was given, by you or someone else.

When I was younger, I was taught to “forgive and forget.” When someone apologized to me, I’d respond with, “It’s okay,” or “It’s fine,” and was expected to move on. But there’s a lot more to forgiveness.

The goal with forgiveness is to find peace within yourself.

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To help you remember, go get your "Forgiveness" printable in the 10 for Tweens Ep. 009 show notes on EmpowerfulGirls.com.

Think about your characteristics that set you apart from others. All of these things are part of you who you are, your unique identity.  And like singing different notes together, the things that make us different from each other create harmony in our world. You are the only YOU, and what makes you unique is wonderful.
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To help you remember, snag your "be YOUnique" poster printable in the 10 for Teens + Tweens ep. 008 show notes on EmpowerfulGirls.com.

I want to focus on something I feel is especially important right now, and will continue to be in your friendships, family relationships, and even interactions with people you don’t know. I want to talk about Empathy.

In this episode I'll discuss the difference between Empathy and Sympathy, explain what Empathy is (and what it isn't), and share tools to help you respond to others with empathy.
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To help you remember, snag your "empathy" poster printable in the 10 for Teens + Tweens ep. 007 show notes on EmpowerfulGirls.com.

Have you ever made a goal and reached it? How about not reached it? That’s ok! I’ve been there, too. It’s okay if you set a goal and don’t quite get there. Growth isn’t dependent on whether you achieve a goal or not; it comes from working toward new habits, making positive changes, and strengthening a skill over time. The process builds character and resilience! But what if you could increase the likelihood that you’d succeed at reaching a goal? Let's find out!
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To help you remember, snag your "SMART Goals" poster printable in the 10 for Teens + Tweens Ep. 006 show notes on EmpowerfulGirls.com.

In previous episodes, we’ve discussed topics and tools about learning how to respond instead of react and how to deal with craziness in life.

I’ve got another one for you, and it’s going to sound too easy, too simple to actually work, but I promise you it will make a difference. Want to know what it is? Take a deep breath. That’s it. Breathing. I know, it seems so basic!

In this episode I'll tell you how simply breathing can help you manage stress, and I'll focus on tools to help you breathe properly.
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To help you remember, snag your "Just Breathe" poster printable in the 10 for Teens + Tweens Ep. 005 show notes on EmpowerfulGirls.com.

There’s a saying I’m sure you’ve heard before, it goes, “When life gives you lemons, make lemonade." Or my cold weather version, “When life gives you cocoa powder, make hot chocolate!” Have you ever tasted a lemon? Or tried a tiny bit of baking cocoa or raw cacao? Lemons are sour! And cocoa powder is bitter. There is no sweetness to either of them. But thankfully, someone figured out that a spoonful of sugar changes how they taste.

So how can you notice what’s yellow when you’re surrounded by blue? How can you make metaphorical lemonade or hot chocolate?

In this episode I'll explore these questions and focus on some tools to help you:
- Choose Your Focus
- Be The Good
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To help you remember, snag your "Be The Good" printable in the 10 for Teens + Tweens Ep.004 show notes on EmpowerfulGirls.com.

The week this episode airs, we’re celebrating Thanksgiving in the US. But no matter what season it is, what kind of year or week or day you’ve had, you can still choose to have an attitude of gratitude. See what I did there?

Science has proven that  gratitude has positive effects. In this episode I'll explore its many benefits and focus on some tools to help you practice it:

- Say Thank You
- Notice - Think - Feel - Do
- Keep a Gratitude Journal -- plus a 10 for Tweens Tools Challenge!
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To help you remember, snag your "Gratitude Journal" page printable in the 10 for Teens + Tweens Ep.003 show notes on EmpowerfulGirls.com.

There’s a lot going on right now. And a lot of it is beyond your control, and that can feel difficult. But it's okay to feel. Learning to deal with change and let go of things that are out of your control is a skill you will use throughout your life.
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To help you remember, snag your "I Can Control" poster printable in the 10 for Teens + Tweens Ep. 02 show notes on EmpowerfulGirls.com.

If there is just one thing you remember hearing me say, I hope it is this: “You. Are. Enough.”
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Girls, I am thrilled you are here for the very first episode of 10 for Teens + Tweens!

If I could shout something from the mountaintops, it would be, "Girls, you are enough!" I chose that message because 1) it's true, and 2) sometimes we hear messages that say, "You are not enough." This is negative self-talk and, frankly, it stinks. So let's talk about the tools to help: challenging negative self-talk, and then reframing thoughts to positive self-talk.
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To help you remember that you are enough, I created a "I Am Enough" poster. Get your printable in the 10 for Teens + Tweens Ep.001 show notes on EmpowerfulGirls.com.

What do cassowaries, giant clams, or parrot fish have to do with you?

There’s  something I want to share that connects how I’ve been feeling lately (and maybe you have too) with my recent trip to Australia.
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To help you, I created a "You Matter" poster. Get your printable in the 10 for Teens + Tweens Ep. 126 show notes on EmpowerfulGirls.com. 

10 for Teens + Tweens helps girls grow curiosity, compassion, and confidence so you can take on the world! I’ll discuss positive themes and tackle tough topics, teaching you how to handle them. I’ll share guidance on personal development, physical and mental health, relationships, and media literacy.  I’m your host Stephanie Valdez–I’m a youth mentor, speaker, former journalist, and founder and director of Empowerful Girls. Check out more episodes, freebies, and the shop at EmpowerfulGirls.com.

To wrap up Women’s History Month, let’s recognize some women who made an impact with their inventions. Throughout history women who made an impact rarely received credit for it, and were often left out of history books. So I want to introduce you to some of those women.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 125 show notes on EmpowerfulGirls.com.

In honor of Women’s History Month, I’m gonna share some women’s history with you. I know, this isn’t school, but I bet you’ll learn something new. Women’s rights have come a long way over the past two centuries. We still have more work to do, so let’s remember Women’s History and be inspired to make our own history.
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A full transcript of this episode is available in the 10 for Teens + Tweens Ep. 124 show notes on EmpowerfulGirls.com.