By KATE RANTA Columnist It’s that time of year again, girls. While you’re settling into the new school year and sports season, you might be feeling a little overwhelmed. A lot overwhelmed, actually. You want to keep your grades up, your game face on, your social life busy. Juggling all this is probably making you feel beyond stressed. How do you keep it in balance and not … freak out? Yes, I’m older than you, and yes, I’m a mom. But I’m not so old that I can’t remember the pressures of getting good grades to get into a good college — and to stay eligible for sports. I played tennis and softball. I took honors classes in high school. It was hard! And I did melt down sometimes, wondering if I could do it all. You can do it all. It just takes discipline, time management and smart choices. Here are some tips to keep your head on straight during this busy time of year: 1. “Student-athlete” means just that. You’re a student first. School is your priority and there’s really no way around it. That means you might have to do things you might not want to do — such as shut down Candy Crush or log off Twitter and Instagram — so you can focus and concentrate on studying. If your sports schedule after school is jam-packed, you may have to make time for homework, projects and other responsibilities on the weekends (during the day … please, I wouldn’t expect you to do schoolwork on weekend nights!). It’s not ideal, as you want to have a social life, too. But, if you want to stay on the team, no matter what sport you are playing, you have to keep those grades up. You’re not required to play sports. You are, however, required to attend school and give it your best. If you can’t make that commitment, you might have difficulty making a commitment to sports, too! 2. A girl needs to blow off some steam sometimes. I get it. School and sports can take up all your time. But it’s healthy to make time to just have fun and be a teenager! Reward yourself. Aced that biology test? Scored a couple of goals in the big soccer game? Now you get to celebrate with your friends. Go to the mall and buy those cute boots you’ve been eyeing. Go see that movie with the hot actor (read: any Channing Tatum movie). Go to the diner and pig out. Feeling lazy and just want to chill? Do it! Download that book you’ve been dying to read and get lost in the story for a little while. Take a nap! Pop some popcorn, lie on the couch, and watch a “Pretty Little Liars” marathon. You’re allowed to decompress once in awhile. 3. Use tools to keep yourself organized. I wish I had a smartphone when I was a teenager. I’m not one to preach about time management because, to be honest, it never has been a strength of mine. Procrastinator right here. So, take it from me: use the tools on your phone, computer or tablet to stay organized. Load all your sports practices and games, and their times, into your calendar, along with major projects that are due, tests, etc. — with reminders! If you stay on top of your schedule, you will be setting yourself up for success…and much less stress. Doesn’t that sound awesome? 4. Take care of YOU. There’s no way you can stay competitive — both in the classroom and on the field — if you’re not sleeping well and eating right. Obviously you’re getting plenty of exercise as an athlete, but you need to make sure you’re getting your Zzzs. According to the National Sleep Foundation, teens need about 9 1/4 hours of sleep each night to function best. In fact, most teens don’t get enough sleep. One study found that only 15% said they slept 8 1/2 hours on school nights. You need more! Do what you have to do to get to bed at a decent time so you are at your best during the school year. Summers are for slacking off. Also, fill your body with healthy, energy-packing foods. No fast food! No junky snacks! There’s no way around it; you need plenty of fruits and vegetables, water, protein — and no trans fats. You’ll feel better about yourself and your body will thank you! Keep your stress low and your energy and enthusiasm high by taking these steps to stay on track. We’re proud of your hard work and dedication! Here’s to an amazing 2013-14 school year and sports season! Kate Ranta writes about issues that affect teenagers and their parents, athletically, socially and personally. She was born and raised in Lanoka Harbor, Ocean County. A graduate of Lacey Township High School, she earned her B.A. degree in English from Franklin & Marshall College in Lancaster, Pa. She has been in the editorial field, with a focus on health and wellness, for nearly 20 years. To correspond with Kate, or suggest a topic you might like to see her write about, email publisher Dave O’Sullivan: sully@acglorydays.com.