Kennedy’s Corner

When people talk about gratitude, it’s usually about being thankful for everything around us like family, friends, opportunities. And that matters. But no one really talks about being grateful for yourself, which may even sound weird.

As teenagers, we’re often our own biggest critics. We replay mistakes, overanalyze what we said, and focus on everything we think we could’ve done better. How to fit in, how to succeed, and reach new levels. But we rarely stop to recognize what we’re doing right.

Practicing gratitude for yourself doesn’t mean you think you’re perfect. It just means you’re willing to acknowledge that you’re trying.

It looks like giving yourself credit for getting through a hard day, for showing up when you didn’t feel like it, for growing. Even if that growth is slow, there’s setbacks, and it’s not linear. It’s recognizing that not everything you carry is visible, but that doesn’t make it any less real.

We’re all figuring things out right now ~ who we are, where we belong, what we want to do, where to go to school, etc. And expecting ourselves to do that perfectly isn’t realistic.

Don’t get me wrong ~ I care a lot about being “good” at things. I want to take the hardest classes, get high scores, be strong in my sport, show up as a good friend, and make an impact. Those are all things worth striving for. But when they start to define your worth, they lose what made them meaningful in the first place. You are more than your grades, your achievements, or the praise you receive.

So instead of only focusing on what you need to fix, try noticing what you’ve already done.

Be grateful for your effort.
Be grateful for your growth.
Be grateful that you’re still here, still trying.
Because that counts too.

When people hear the word fearless, they usually picture someone who isn’t scared of anything. Someone confident, steady, untouched. But that isn’t what fearlessness really looks like.

Real fearlessness is being afraid and still choosing to move forward.

For young people who have been through trauma, fear can become part of everyday life. Fear of being hurt again. Fear of trusting people. Fear that things will never feel normal. I used to think being strong meant hiding those feelings or pretending they didn’t exist. What I’ve learned is that courage actually starts when you admit you are scared.

Sometimes being fearless looks quiet. It can be speaking up even when your voice shakes. Asking for help when you would rather stay silent. Telling your story even when part of you wants to keep it hidden. Those moments may seem small, but they are not. They are the moments that change you.

Through CALM, I’ve seen what happens when young people are given support and a safe place to heal. They start to believe that what happened to them does not decide who they will become. They begin to rebuild confidence, trust, and hope piece by piece.
Fear might always exist in some form, but it does not get to control your life.

Being fearless is not about having a perfect story or never struggling again. It is about choosing to keep going anyway. It is about deciding that your future matters more than your fear.

And sometimes, that decision is the bravest thing a person can make.

In community.
I found strength in my community.
And my community believes in me.

After speaking at CALM at Heart ~ I am overwhelmed with motivation, joy, and certainty. I feel a sense of reflection and gratitude to keep going, keep crushing, keep making change.
To give back with all of my being. I cannot begin to put it into words.

And to you ~ to those who came ~ I thank you endlessly for your continuous support. Your belief in the youth of Santa Barbara. Your drive to change the world.

Because the truth is, you are.

CALM at Heart marked a new chapter of my life, my community leader emergent.

With all of my love, Kennedy

At the start of this school year, I decided to set a tone word for my life: joy. 

Last year, I was constantly running on empty: trying to do everything at once, stretching myself thin with school, activities, and friendships. Even when I achieved my goals, I often felt burned out. This year, I knew I wanted things to feel different. After a restful summer, I realized that rest isn’t a luxury, but a necessity. By making space for rest in my schedule, I’m able to bring more balance to my days. 

Choosing a tone word helps me set an intention I can carry into every moment. For me, “joy” is about noticing the little things that make life meaningful: laughing with a friend, having a quiet moment to myself, or even finding purpose in schoolwork. Everything can have a special moment, you just have to prioritize finding it. 

Small shifts can be powerful for our mental health. Something as simple as choosing a word like joy, peace, strength, or hope can become a daily reminder of what you want to center your life around. For me, it has been transformative. 

Maybe this year, you can set your own tone word. What intention will guide you? 

When I think about my future, I don’t just see college or a career.
I see policies and systems ensuring kids feel safe.
I see a world where emotional pain is met with compassion rather than silence.

Seven years ago, I was a kid carrying too much.
Today, I’m CALM’s Teen Ambassador.
And five years from now?
I’ll be building a life rooted in healing, pursuing a well rounded degree in university, and continuously advocating and helping others grow through what I’ve grown through.

CALM didn’t just give me tools for the present.
They gave me a vision for the future.
And that future is bright.

Because when we support kids’ mental health, we aren’t just responding to crisis…
We’re investing in everything that comes after.

The college student.
The advocate.
The leader.
The healed version of our children.

Summer is supposed to be a break ~ a time to relax, recharge, and enjoy the sunshine. But for many teens, summer can feel like a new kind of pressure. Social media floods our feeds with pictures of beach days, friend trips, and non-stop social plans. It’s easy to feel like if you’re not constantly hanging out with friends, you’re missing out. But here’s the truth: you don’t owe your summer to anyone but yourself.
Taking time to invest in your own well-being is one of the healthiest, bravest things you can do.

It’s Okay to Say “No”
Sometimes, we say “yes” to every hangout, party, or group plan because we don’t want to disappoint others or seem “anti-social.” But if you’re feeling tired, burned out, or like you just need space, that’s valid. Boundaries are a form of self-respect, and choosing rest or solitude isn’t selfish, it’s essential. Listening to your own needs will only make your relationships stronger and more authentic in the long run.

Try a Solo Summer Challenge
Think of one thing you’ve always wanted to try or improve, something just for you. Maybe it’s journaling, cooking, yoga, painting, or learning a new language. Maybe it’s spending time in nature or working on a skill you love. The time you invest in yourself now lays the foundation for confidence, creativity, and emotional strength that will carry into the school year and beyond.

Mental Health Matters Year-Round
Even when school’s out, your mental health still matters. Without a daily routine, it’s easy to fall into unhealthy patterns of sleep, screen time, or comparison. Prioritize the basics: enough rest, movement, hydration, and time offline. And remember that quiet doesn’t mean loneliness. Time alone can be peaceful, grounding, and healing.

If you’re struggling, talk to someone you trust or reach out for support. You are never alone, even when you choose to be alone.
The relationship you have with yourself is the longest one you’ll ever have. Use this summer to treat yourself with kindness, patience, and curiosity.

Reconnect. It’s okay. It’s healthy.

The school year is culminating, and for many students, that means an influx of stress, burnout, anxiety, and sometimes even numbness.

AP tests, finals, tournaments, family expectations, endless studying, sleepless nights ~ everything piles up until it feels like too much.

I feel it too. The weight of it. The exhaustion. The constant cycle of work, worry, and waiting for a break that never really comes. And honestly? It’s overwhelming. But it’s also normal.

The other day, over breakfast with my friend’s mom, I vented about it all. She listened, then told me something simple: “Gratitude cancels out stress.”

At first, I brushed it off. How could gratitude possibly change the mountain of pressure on my shoulders? But the more I thought about it, the more I realized she was right. When you take a second to appreciate something, anything ~ laughter, a song you love, one thing about your day, it shifts your mindset. It reminds you there’s more to life than deadlines and expectations. It gives you something to hold onto.

It won’t erase the stress. But maybe, just maybe, it’ll make it a little easier to carry and remind you that you’re still here, still breathing, and that alone is enough.

It’s such a simple question, but one we don’t ask nearly enough. Maybe we assume someone else will check in, or we’re afraid of making things awkward. But for a teen struggling with their mental health, those three words could be everything. Stress, anxiety, and depression are more common than ever, yet so many teens stay silent, afraid of being judged or brushed off. While therapy and professional support are crucial, sometimes what we need is a friend who sees us and reminds us we’re not alone.

Being that kind of friend doesn’t mean having all the right words or fixing anything. It starts with noticing when someone isn’t themselves ~ when they pull away, stop showing up, or seem distant. Reaching out doesn’t have to be complicated. A simple, “Hey, I’ve noticed you’ve been quiet lately. I just want you to know I’m here” can open a door they’ve been too afraid to walk through. And when they do talk, the best thing we can do is listen without trying to rush in with solutions. Most of the time, they don’t need advice. They just need to feel heard.

That said, being there for someone doesn’t mean carrying their pain alone. Sometimes, the best way to help is to gently encourage them to reach out to a trusted adult, a counselor, or anyone who can give them real support. And if they’re scared to take that step? Offer to go with them. Walk with them to the counselor’s office. Sit beside them while they write that text. Just knowing someone has their back can make all the difference.

And at the end of the day, small things matter more than we think. A random check-in text, saving them a seat at lunch, sending them a song that reminded you of them ~ these little moments remind people they are valued. So if you’ve been thinking about checking in on someone, don’t overthink it. Just do it. Because sometimes, all it takes is one person asking “Are you okay?” to change everything.

As calm’s first teen ambassador, I’ve seen firsthand how mentorship can change lives. For many teens, especially those who have experienced trauma, having a mentor isn’t just helpful, it’s essential. A mentor is someone who listens without judgment, who believes in them when they struggle to believe in themselves.

Being a mentor doesn’t mean having all the answers. It means showing up. It means creating a space where teens feel safe enough to open up, knowing they won’t be dismissed or overlooked. It means asking, “How are you?” ~ and genuinely meaning it.

You can be a mentor by offering patience, guidance, and consistency. Encourage without pressure, listen without trying to fix everything, and remind them that their feelings, dreams, and struggles are valid. Sometimes, mentorship is as simple as sharing your own experiences, showing them that they’re not alone in what they’re going through.

At calm, we know that healing happens in relationships. If you want to support a teen, be the person who stays. Be the steady voice in their life that reminds them they are capable, valued, and never alone. Because one person’s belief can make all the difference.

The holidays hold a different meaning for everyone, shaped by every family’s unique qualities. Families come in varying forms ~ traditional, blended, chosen, or fractured ~ and each trait is amplified during the holiday season. For some, the season is filled with laughter, shared traditions, and warmth like something out of a Hallmark Movie. For others, it’s traced with tension, loss, or awkward silences at the dinner table. Whatever your experience may be, it’s valid; there’s no one-size-fits-all family or celebration.

If your season feels messy, you’re not alone. If it’s beautiful, hold onto it. And if it’s somewhere in between, that’s okay too—imperfection is often what makes these moments memorable. Perhaps that’s the magic of the holiday season—the emphasis of human connection. It’s a time when differences surface, old wounds may reopen, and we’re reminded of how imperfectly perfect our lives can be. But it’s also a time when resilience shines through. Even in the most awkward or painful moments, there’s often an opportunity to find connection, whether through a kind word, a shared laugh, or simply showing up for one another.

Whatever your season looks like, it’s worth acknowledging that your story matters. It’s okay to feel joy. It’s okay to feel grief. And it’s okay to feel both at once. So if you’re sitting in a crowded room filled with love, or in a quiet space reflecting on what you’ve lost, know that this time is yours to define.

Years ago, I was just a third-grader stepping through calm’s doors, carrying a weight I didn’t yet understand. I’m honored to return as their Teen Ambassador, advocating for others to get the same mental health support that changed my life.

I like to envision an invisible string that weaves itself into different avenues of our lives. For me, that string once felt frayed in an overwhelming world where I didn’t have the support I needed to feel grounded. My childhood wasn’t the picture-perfect version you see on holiday cards. But when I walked into calm, they picked up my delicate threads and slowly helped me stitch together resilience, courage, and hope.

Thanks to the support I received, I’ve grown into a leader in my community. I’m gently guiding younger dancers, leading my peers as President of my class, and supporting others’ mental wellbeing as a Teen Ambassador. I hope you can feel how real and lasting calm’s impact is — a domino effect of hope and strength that begins with a single child and ripples outward.

Now, I hold the other end of the string as I give back, hoping to help other children find their path. It may have been your gift in a past year that made my journey possible. I hope, with all my heart, you’ll consider doing the same for a child who needs it now. This season, help calm continue weaving the strings of resilience, one child at a time.

With all my love, hope, and gratitude,
Kennedy

Being vulnerable and opening up about mental health is scary enough. How can we expect teens to seek help if the resources are intimidating too? Materials are often designed from an adult perspective, making them less effective for teens. Given the increasing prevalence of mental health challenges among teens, what steps can adults take to encourage healing?

Foster open dialogue: Be a supportive and empathetic listener. Create a safe space where teens feel heard without immediately offering solutions or advice.

Educate and normalize: Provide resources about mental health in a casual, non-intrusive way, such as recommending a book or sharing a podcast.

Encourage healthy habits: Promote practices that support mental well-being, such as regular physical activity, healthy eating, and sufficient sleep, in a way that feels supportive rather than prescriptive.

Model positive behaviors: Demonstrate healthy coping strategies and self-care routines to provide a positive example.

Empowering teens to have a say in their mental health care not only makes the solutions more applicable but also encourages them to take an active role in their own well-being.

• Prioritize your mental health
  School can be stressful, but taking care of your mental health should always come first. Take breaks when you need to, practice mindfulness, and don’t hesitate to talk to someone you trust if you’re feeling overwhelmed. Remember, asking for help is a sign of strength.
• Create a balanced routine
  A well-balanced routine is key to managing both academics and personal life. Set realistic goals for your schoolwork, but also make time for hobbies, friends, and self-care. Having structure helps reduce stress and keeps you grounded during busy times.
• Stay connected with your support system
  Whether it’s friends, family, teachers, or a counselor, staying connected with people who care about you is essential. Surrounding yourself with a support system helps you navigate tough days, and having someone to talk to can make all the difference.
• Practice self-compassion
  It’s easy to be hard on yourself when things don’t go as planned, but remember that no one is perfect. Celebrate your small victories and learn from your setbacks without beating yourself up. Practicing self-compassion will help you maintain a positive mindset.
• Recognize signs of stress and burnout
  It’s important to recognize when stress turns into burnout. Symptoms like constant fatigue, lack of motivation, or irritability are signs that you may need to take a step back and recharge. Don’t ignore these feelings—reach out for help if needed, and take time to rest.