It's important to get into the habit of being a good student, and that means good study habits and good class attendance and participation. Getting to class on time and with the proper supplies (books, pencils, homework, etc.) takes self-discipline. Your teachers recognize which students do their best to be in class on time, and do their work on time. Some schools offer a wide selection of options, and other schools only have one choice for lunch. Even if you have to bring your own lunch, it's important to choose a lunch that will fuel your body for the rest of the day. Try to include all five food groups: fruits, veggies, protein, whole grains, and dairy. Don't forget to drink water too! You might not have a lot of time between classes to use the restroom, but you should empty your bladder (and your bowels, if you need to) about once every four hours. Remember, not using the bathroom frequently can cause bladder infections. You could also have an accident if you wait too long to go. You should plan to go at least once during the school day, around lunchtime if possible. At this age, it's common for girls to have occasional fights with their friends. Be sure that your friends are not actually bullying you or pressuring you to do things you don't want to do. Tween girls are growing and changing, and their personalities and interests change, too. It's not uncommon for tween girls to find that friendships they've had since early childhood are no longer a good fit. Instead of fighting or gossiping, find new friends that you are more compatible with.

Summary: Get to your classes on time. Eat a healthy lunch. Visit the bathroom. Maintain good friendships.


Consider purchasing a professional kit if the scuff is more than just superficial or if you’re dealing with scratched vinyl. The kit will include a glue to fill in the deep scuff or scratch, an activator to dry the glue, and a dye that matches your vinyl color. You can order a scratch removal kit online for about 50 US dollars. Your kit will come with a factory-matched dye to blend in with your vinyl color. When you order your kit, you can search for your car’s make and model to identify the correct vinyl color. Use a piece of 220 grit sandpaper to smooth over the scratch or deep scuff. Try to remove any roughness around the scratch so its edges are flush with the vinyl surface. Some scratch removal kits provide sandpaper. If you don’t have any fine grain sandpaper on hand, you can check kits’ contents before ordering and purchase one that supplies sandpaper. Wipe down the area with a damp cloth. If the area is greasy or grimy, clean it with a homemade vinegar solution or store-bought auto interior cleaner. Use a clean microfiber towel to dry the area. If the area is still at all damp after wiping it down with microfiber, wait for it to dry completely before applying glue. Dab a small amount of the superglue that came in the scratch removal kit. Smooth the glue over the scratch using a narrow palette knife. If your kit provided a glue activator, apply it over the glue to instantly harden it. If you haven’t used an activator, wait for the glue to dry completely. Use your 220 grit sandpaper to smooth over the glued surface. Then wipe down the area with a damp cloth, and dry it with a microfiber towel. The dye will come in an aerosol sprayer. Spray a light, even coat over the patched area, and hold a piece of cardboard under the area to help protect surrounding surfaces. Wait for the dye to dry, and reapply until you’ve achieved even coverage. If you have a heat gun handy, you can use it to dry the dye faster. Hold it about 12 inches (about 30 cm) away from the dyed surface.

Summary: Purchase a complete scratch removing kit. Sand the scratched area. Clean the area after sanding. Apply glue to the scratch and spread. Sand and clean the glue when it’s dry. Apply multiple light coats of factory-matched dye.


Panic attacks start in the central nervous system, which controls everything from your breathing and heartbeat to your perspiration and respiration. When your brain senses danger, it sends signals to the body through the cerebral cortex to mobilize a response. This happens automatically with the release of chemicals like adrenaline. The heart beats faster. Your breathing becomes rapid. You start to sweat. This “fight or flight” response is not always accurate, though. Learn more about anxiety, panic disorder, and the fight or flight response in books, articles, or online. You will discover that what you feel during a panic attack is very real and that you are not simply imagining things. Some therapists advocate “accepting” a panic attack. Your fight or flight mechanism is powerful but not always right, and you are almost certainly in no real danger during an attack. Try to keep calm and assured if you feel an attack approaching. Don't give in to your fear. In fact, “phobic” or negative thoughts – i.e. “I'm going to die” or “I'm going crazy” – can not only overwhelm you but exacerbate the attack. Consciously force yourself to recognize that there is no threat to you. Hold this in your mind and repeat it for several minutes. You may try to avoid situations that make you anxious. This is natural, but not helpful. Evasion can actually exacerbate your fears. Learn to control your breathing. Draw slow, regular breaths through your nose and exhale out through puckered lips, inhaling to the count of five, holding for five seconds, and then exhaling to the count of five. This deep breathing can help to relieve symptoms of panic, especially hyperventilation, which causes giddiness and lightheadedness.  Another effective strategy is progressive muscle relaxation. To do this, tense and release various muscles working your way from your head to your toes. Tighten each muscle while breathing in, hold for several seconds, and then release. This relaxation technique should reduce your tension and overall stress level.  Practicing yoga or meditation every day are also good ways to reduce your stress and tension. Take care to avoid things that increase your overall levels of stress, anxiety, and tension. Avoid caffeine and other stimulants, for example, like coffee, caffeinated tea, sodas, and cigarettes. These can provoke panic attacks in susceptible persons. Likewise, try have some fun every day and to get adequate sleep each night. Making lifestyle changes is important. According to a recent study, a regimen of at least three workouts per week can curb panic attacks and related symptoms. Although the exact mechanism is not clear, physical activity increases heart-rate variability and has a positive impact on the brain and on mood. Try some form of vigorous aerobic exercise like jogging, riding a bike, swimming, or playing a sport. Go for a walk. Do something active.
Summary: Learn about the root causes of panic. Don't be reactive. Practice relaxation techniques. Minimize stress. Be physically active.