Monthly Project Area Activity

September Project Area Exploration

Health & Wellness



Learn how to take care of your own emotional wellbeing by creating a Less Stress Kit.         

DO: Calming Jar

Calming Jars are a great way to ground yourself and practic­­e mindfulness when you are stressed.
Supplies Needed

  • Clear plastic or glass container with lid (i.e. plastic water or pop bottle, mason jar, etc.)
  • Clear Glue
  • Hot Water
  • Glitter (ultrafine)
  • Strong holding glue (optional)


  1. Clean out the container and remove any labels.
  2. Fill the container ¾ full of hot water. Add clear glue, close lid tightly and shake well.
  3. Once the water and glue are well combined, add glitter. Close container tightly and shake well. You may also use a stirring stick or plastic utensil to stir everything together.
  4. Optional – To ensure the lid is secure, use strong holding glue to glue the top on to the container.

To Use: Shake the container, set it down, and watch the glitter fall to the bottom of the container. Allow the effect to soothe and calm you. Repeat as many times as desired.

DO: Brown Sugar Foot Scrub

Body scrubs are a wonderful exfoliant and moisturizer. The process of exfoliation rids the body of any dry, dull skin by removing dead cells from the surface of the skin. By removing these dead cells, exfoliation can help clean pores and keep them from becoming clogged and leave skin with a refreshed and clean feeling. Self-care practices such as this can be a great stress reducer.
Supplies Needed

  • 2/3 cup white sugar
  • 1/3 cup brown sugar
  • ½ cup olive oil
  • 1 tbsp vanilla extract
  • Containers/jars


  1. In a mixing bowl, combine 2/3 cup white sugar with 1/3 cup packed brown sugar. Whisk them together until they are completely combined.
  2. Add ½ cup olive oil and 1 tablespoon of vanilla extract and mash together with a fork until all of the oil is combined into the sugar mixture.
  3. Pack the mixture down into the containers or jars.

To Use: Clean feet completely and apply the foot scrub to feet in a circular swirling motion with your hands or a soft washcloth. While applying the foot scrub, practice positive thinking. Rinse off the mixture and pat feet dry with a clean towel.

DO: Daily Intention

Reduce daily stress with intention setting. Intention setting allows you to be mindful about your mental, emotional and physical selves.

  1. First, let’s understand three key words: mindfulness, awareness and acceptance.
  2. What is mindfulness? A state of living in the moment with awareness and acceptance.
  3. What is awareness? Recognizing the thoughts, feelings, sensations and surroundings that may be experienced in a particular moment.
  4. What is acceptance? Not passing judgment or being critical of those thoughts, feelings, sensations and surroundings in that moment and not comparing yourself to others.
  5. Select a word or a short phrase to be your intention or “code word” for the practice. Intentions or code words help remind you of your commitment to better yourself in a personal way.
  6. Sit or lie in a comfortable position and close your eyes.
  7. Think of a word or phrase that can help you focus on your activities today. This word or phrase will be your “code word.”
  8. Think of your code word. As you breathe in, say the word in your head. Repeat three more times.
  9. Think about the reason you chose the code word. What does this word mean to you?
  10. When you think of this word, what do you picture? What do you feel?
  11. Concentrate on that image for a moment as you take a few more deep breaths.
  12. When you’re ready, gently open your eyes.


  1. Think about a recent situation where you experienced stress. What ways would it have been helpful to use this Less Stress Kit in that situation?
  2. What are examples of other things you do that help you reduce stress?
  3. How do you think your overall health and wellbeing will improve by using this Less Stress Kit?

To learn more about the project areas you can explore in 4-H, please use our free resources online at

Adapted with permission from Utah State University Extension (Discover 4-H Spa and Relaxation Clubs)

[ii]Developed by National 4-H (4-H Healthy Living Guide)

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