How I’m Feeling Matters
Noticing Your Feelings & Emotions
Feelings like happiness, anger, sadness, or excitement are normal and help you understand what’s going on inside you. What matters is noticing your feelings and finding healthy ways to deal with them. Here are some feelings others have expressed.
- Hopefulness about finding a new normal and finding a new balance, even if that looks different than it used to.
- Optimistic that treatments or lifestyle changes could help you feel better.
- Relieved to finally know what’s going on.
- More in control and confident about making choices about what to do next, and what you can do day to day.
- Empowered to speak up, ask questions, and be an active and informed part of the decision-making process.
- Stronger because you’ve learned how to stand up for yourself and express what you need/how you feel.
- Acceptance and adaptation comes with finding ways to adapt to your new normal, embracing what’s changed, and focusing on what you can controlled.
- Gratitude for your health, your people, and life in general after facing a health challenge – focus on even the small wins.
- Thankful for support from family, friends, or even healthcare workers who have had your back.
Facing Challenging Feelings and Emotions
Some feelings and emotions people experience might be labelled as more difficult, unpleasant, and challenging. It may be the first time you are experiencing these feelings, all feelings are important to explore.
- Shock and disbelief after getting a diagnosis or learning about your prognosis; it may take time for it all to really sink in.
- Not wanting to talk about your diagnosis or condition – you might worry about being labelled, judged, or treated differently.
- Feeling totally overwhelmed and unsure about what to do next or how to make the right decisions when dealing with treatment options.
- Anger at the health care system – particularly if things were misdiagnosed, delayed, or your care feels confusing or unfair.
- Feeling uncomfortable in your own body – changes from meds or illness (like weight changes, hair loss, or speech changed) can really mess with your self- image.
- (FOMO)Feeling left out or alone, especially when you’re missing out on school, social events, milestones, or having to pull back from your friends.
- Judgement and stigma of being different, and that people are treating you differently.
- Feeling guilt for burdening your family or friends by relying on them or causing them stress.
- Fear of the unknown and anxiety about your future, potential complications, or how life may change.
- Sadness from lack of acceptance by others because of changes to your identity caused by illness or injury.
- Grief over the life you planned – whether its school, travel, sports, or just how things were before.
- Feeling “behind” – comparing yourself or peers who seem to be progressing faster (in school, careers, relationships etc.) and feeling left out or behind because of your health.
- Discomfort talking to adults about personal issues – feeling awkward or dismissed when trying to advocate for yourself with doctors, teachers, or even family members.
- Pressure to “stay positive”, feeling like you can’t express how hard things really are because others expect you to be strong.
- Uncertainty about dating or relationships – worrying about how or when to talk about your condition with a partner, or fear of being rejected because of it.
“Hey, just so you know—dealing with health changes or getting a new diagnosis can bring up a lot of emotions, and that’s totally okay. Everyone goes through it differently, and there’s no ‘right’ way to feel. Some of us at Mywell Health have chronic conditions or support someone who does, and we’ve all had different thoughts and feelings about it. You might see something that really clicks with you. Take a sec to look through and think about what feels real for you. Figuring out what you’re feeling—and why—can really help you take care of your mental and emotional health. And trust me, learning a few ways to cope or deal with the tough stuff can actually make a big difference.”
Tip
Consider finding that one person you can talk to about your feelings. Ensure you feel safe, validated, and understood. Add your emotional health concerns to your Health Profile.
Youth Toolbox
Using Your Phone
Contacts app to list your people you can call!
Notes app to journal your feelings.
Kids Help Phone
Talk to a real person 1-800-668-6868
Text 686868
Building My Self-Esteem & Self-Confidence
Building Your Self-Esteem and Self-Confidence
- Take time to learn about who you are and what makes you unique, like your interests, culture, gender, values, and beliefs.
- Spend time with friends, adults, and mentors who support you and make you feel good about being yourself.
- Notice negative thoughts about yourself and try to replace them with kinder, more realistic ones.
- Keep a journal or notes list of things you are good at or proud of—even small wins count.
- Set small goals for yourself and celebrate when you reach them.
- Try not to compare yourself to others—everyone’s life and journey is different.
- Be kind to yourself when you make mistakes; mistakes help you learn and grow.
- Practice positive self-talk by speaking to yourself in a supportive way.
- Set boundaries and say no when you need to—this shows respect for yourself.
- Think about challenges you have faced and remember how strong you were to get through them.
- Do activities that make you feel confident, calm, or happy.
- Take care of your body with rest, food, movement, and breaks.
- Ask for help or talk to someone you trust when you’re feeling unsure or down.
Creating a Positive Body Image
- Focus on what your body can do, like moving, healing, creating, laughing, or helping you get through the day—especially if you live with a health condition.
- Remember that many pictures online are edited or filtered and do not show real life.
- Follow body-positive or body-neutral accounts that show real, diverse bodies.
- Take breaks from social media if it makes you feel bad about yourself.
- Wear clothes that make you feel comfortable, confident, and like yourself.
- Be kind to yourself and your body—talk to yourself the way you would talk to a friend.
- Notice negative thoughts about your body and try to replace them with kinder ones.
- Celebrate what makes you unique, differences are something to be proud of.
- Try not to compare your body to others; everyone’s body and journey is different.
- Respect your body’s needs by getting rest, eating when you’re hungry, and moving in ways that feel good.
- Do activities that help you feel strong, calm, or happy.
- Talk to a trusted friend, adult, or counsellor if you’re struggling with body image.
- Take ‘real and true’ pictures of yourself and save them as screen savers.
- Remember: your worth is not based on how you look—who you are matters much more.
“It’s often easier to see the good qualities in your friends than in yourself because we are usually harder on ourselves. Social media can make this worse by showing only the best parts of other people’s lives, which can make you feel like you’re not good enough. Taking time to think about who you are can help you notice your own strengths and what makes you special. You can start feeling better about yourself by changing negative thoughts and speaking to yourself kindly. When you treat yourself with the same kindness you give your friends, it can help your confidence in yourself grow.”
Tip
Focus on what your body can do and treat yourself with kindness, because your worth is about who you are—not how you look.
Youth Toolkit
Using Your Phone
Contacts app to list your friends and people you can call.
Notes app to journal the things you like about yourself.
Photo app for ‘real and true’ pictures of yourself as a screen saver. Add them to pictures of your favorite things for your vision board.
Search for helpful websites and programs in BC like the Foundry BC (Foundrybc.ca) or Here2Talk (Here2talk.ca).
Tips for My Emotional Wellness
Expressing Your Feelings
There are lots of ways to support and improve your emotional health, like talking to someone you trust or doing activities you enjoy. Learn about these strategies and pick one or two to try and see what works best for you.
- Take a sec to check in with yourself. “What are you feeling right now?”
- Write down how you’re feeling. Jot down your thoughts in your notes app, a journal, or even voice memos on your phone. Try to notice what’s bring up good or bad feelings.
- It’s ok to grieve. Whether your health has changed your lifestyle, your plans, or even how you see yourself, its valid (and important) to recognize and mourn those changes. Grieving isn’t just for loss of people.
- Try tracking your emotions, use a journal or calendar app to record how you’re feeling each day, both positive and negative. State what strategy you used to cope, and whether or not it helped. Over time, this can help you spot patterns and find what works for you.
Seeking Emotional Support
- Talk it out – share your thoughts, feelings and emotions with someone you trust, whether its a friend, sibling, parent, or someone else in your life.
- Consider asking for support from a cultural spiritual advisor for strength, peace, and perspective when facing a health crisis.
- Look into support groups, in person or online, to connect with others who are going through similar experiences. This can help to reduce feelings of being alone. But heads up – support groups are not for everyone, and that’s ok. Read about personal boundaries and strategies on how to engage in support groups in the resource kit.
- Consider getting a pet for comfort and companionship.
- Set your own personal boundaries – you get to decide what you want to share, when, and with whom.
Practicing Mindfulness & Relaxation
- Learn about how mindfulness and meditation practices can help you stay in the present moment and reduce fear and anxiety.
- Learn about the use of breathing techniques to help calm your nervous system and reduce feelings of stress or panic.
- Consider trying yoga, chair yoga, Pilates or Tai Chi to learn relaxation and breathing techniques. Many classes are available online at no charge.
Trying to be Active & Engaged
- Move your body, but at your own pace. Go for a walk, stretch, or just dance it out in your room! Whatever feels good while listening to your body and its limitations.
- Write it out – journaling as an outlet for your emotions can help you to clear your head, organize your thoughts and reflect on your experiences.
- Get creative – consider trying art, music, painting, or crafts to help release emotions in a non-verbal way.
- Plan your day to include activities that bring you joy and calm. Make your peace and happiness a priority.
- Consider volunteering and helping others. Others have expressed that sometimes the best way to help ourselves is often to help others.
Focusing on Healthy Friendships
- Stick with the friends who really listen – the ones that don’t judge or try to “fix” you and can provide a safe space for you to express how you’re really feeling.
- Keep doing fun, normal stuff. Hang out with friends who knew you before your diagnosis, who don’t focus on or make a big deal about your condition.
- Lean on the people you trust. If you feel comfortable, ask a close friend to help you out with appointments, reminders, or just being there on the tough days. It’s also good to have a close friend (who you’re with often) who knows what to do if you experience a health crisis (e.g. what meds you need and where they are, whether or not to call 911). Having someone in your corner can make a big difference.
Practicing Self-Compassion
- Cut yourself some slack – you’re doing the best you can under difficult circumstances, and that counts for a lot.
- Talk to yourself like you would a close friend – if you wouldn’t judge or shame them, don’t do it to yourself.
- Try to focus on what you can control, as opposed to wasting energy stressing about what you can’t. Set small, manageable goals, and then celebrate your accomplishments (even the small ones).
- Feel your feelings. It’s ok to be sad, mad, or just totally over it. It’s also ok to not even know what you’re feeling, just that something’s off.
- Remind yourself of how strong you are. Make a list of what you’ve already pushed through, the challenges you’ve faced, and the strengths that got you here.
- Ask for help when you need it. It’s not a sign of weakness, but actually of strength. Reach out to friends, family, or other trusted individuals any time you need back up to face something, or just someone to talk to.
Finding Positive Energy & Gratitude
- Laugh it out! Watch a funny show or movie, spend some time scrolling funny reels on Instagram, listn to a comedic podcast, or spend some time with someone who makes you laugh. Humor can be a major mood boost, especially when you’re stuck in a funk.
- Look for the joy in small moments of daily life – catching a sunset, having your favourite snack, or getting a nice text from a friend, every little thing helps.
- Try flipping your perspective. Even if things are hard, is there something good you can find in that moment?
- Explore practicing gratitude. Take a minute of each day and reflect on three things you are grateful for. Consider writing them down to re-read on more difficult days – it can be hard to switch your mindset when you’re in a touch mental spot, but reading back your own thoughts from when you weren’t in that funk can really help.
- Plan for and actively think about things you’re excited about! Sometimes looking forward to something enjoyable can be just as effective in making you happy as the event itself.
Exploring Other Therapies
- Explore different therapies that can relieve symptoms and pain if even for a short period of time.
- Think about trying complementary therapies such as acupuncture, massage, or aromatherapy to help relieve stress and physical discomfort.
- Engage in mindfulness meditation to help focus your attention on the present moment reducing stress and providing a state of calm.
Journaling Your Coping Strategies
- What are you doing right now to care for your mental and emotional health? Make a list of methods or strategies. Big or small – it all counts.
- Which of these coping strategies actually help? Are there any that work better than others?
- Who’s in your support circle? List the people you trust (your crew and care partners and support network, such as family, friends, or therapists) that you can turn to for help. How easy is it for you to reach out to them when things get hard?
- What helps you chill out? Think of all the stuff that helps calm you down and make a list (like physical activities, meditation, hobbies, or maintaining good sleep hygiene).
- What self-care have you built into your day? Are you doing anything just for you, to feel better or more balanced? Make a list of strategies you are adding to your lifestyle and daily activities to improve your well-being.
- Have you tried professional support? If you’ve talked to a counsellor, coach, or tried medication, make sure to note it in your Health Profile – it’s all part of your health journey.
“This world today can really get you down. You can feel the tension and stress all around you. We don’t really talk about it at home – but I know my parents are feeling it too! I know I have to find ways to deal with my stress – riding my bike and going to the gym help. Not sure I am the type that journals or writes down my feelings – but I could try. Maybe just put them into my phone? I know I need a break from social media. I found the best way for me anyways is to dump it all on my older cousin, he seems to get it. He says he is available to talk to me or at least text, 24/7.”
Tip
Note that these are strategies from research-based websites. Mywell Health does not provide advice – please seek out health professionals. Refer to our Terms of Use if needed.
Youth Toolbox
Using Your Phone
Contacts app to list your friends and people you can call.
Notes app to journal the things you like about yourself.
Photo app ‘real and true’ pictures of yourself as screen savers.
Search for helpful websites and programs in BC like the Foundry Virtual or Here2Talk, and bookmark/save them so they’re easy to get back to.
Social Media & My Emotional Health
Building Healthy Social Media Habits
- Be mindful of how you feel after scrolling. How does it compare to how you felt before scrolling? Sometimes doom scrolling can be a good way to clear your head when you’re overwhelmed, but it’s also easy to fall into a spot where you end up being really in your head and critical about yourself.
- Take notice if you’re constantly comparing yourself to others. Don’t forget, social media is a highlight reel, not an all-access pass to people’s lives!
- Set screen time limits or keep track of your usage of social media apps.
- Curate your feed. In other words, follow accounts that uplift, inspire, and educate you, and mute or unfollow the ones that do the opposite.
- If you feel like social media is affecting your mood or relationships on a regular basis, try taking a break (social media cleanse), or talk about it with someone you trust.
- Try to balance your online time with un-plugged activities!
Practicing Safety When Online and/or Gaming
- Take regular breaks to rest your eyes, stretch, and move your body.
- Protect your privacy—don’t share personal information with people you don’t know online.
- Be respectful and kind when chatting or playing with others.
- Tell a trusted adult if something online makes you feel uncomfortable or unsafe.
- Balance gaming with schoolwork, sleep, and time with friends and family.
- Be aware if your screen time is causing problems with home, school, and or other activities.
- Be aware of signs that might mean video gaming is a problem like playing more than 2 hours a day or getting upset or irritable when it is time to stop playing.
- Learn about ways to manage your gaming habits from the Foundry.
Finding Support Offline & Online
- Connect with real people, in real time! Online conversations can be great, especially when your ability to get out and see people is limited, but make sure you’re balancing it as much as you can with face-to-face conversations!
- Try using facetime or Whats app facetime to call a friend of family member who cares about you.
- Talk with an adult you trust if you feel like your mental health is struggling, don’t rely on social media to cope.
- Check out social media safety from the Kids Help Phone for tips and ideas.
- Learn about finding a safe space online to connect with others from the Foundry.
“Be careful with social media and learn how to stay safe online. Protect your personal information and think before you share. Remember to focus on your true self, not just what you see on a screen.”
Tip
Learn about what is healthy and unhealthy about screen time (phones, iPad, computer, and video games).
Youth Toolbox
Using Your Phone
Settings app to set screen time limits on your phone (which you can also tailor to individual apps!).
Facetime or WhatsApp to video call friends and family who care about you.
Phone a friend or someone who makes you smile.
Making Safe Choices (Friends, Substances, and More)
Staying Safe & Making Safe Choices
- Think ahead about how your choices might affect your health and safety.
- Trust your gut—if something feels unsafe, it probably is.
- Ask questions and get information before trying something new.
- Choose activities that help you feel good and safe.
- Know that it’s okay to say no if something doesn’t feel right to you.
- Remind yourself that you don’t have to do something just because others are doing it.
- Practice what you might say ahead of time, so you feel more confident.
- Spend time with friends who respect your choices.
Knowing About Substances & Recreational Drug Use
- Know that drugs and alcohol can both affect your brain, body, and decision-making.
- Understand that using substances can be risky, especially when you’re young.
- Avoid situations where substances are being used if you feel uncomfortable.
- Ask your parents/ family members if there is a history of addiction or mental illness in the family.
- Know that in some cases, use of recreational drugs and substances at a younger age can increase the risk of developing mental illness and substance use disorders later in life.
- Check out this handout about “Risks of Substance Use & Mental Illness” from the Canadian Mental Health Association. Share it with your siblings and friends.
- Learn about addictions and other resources in the resource kit.
- Talk to a trusted adult if you have questions or feel pressured.
Understanding Medications & Alcohol or Substance Interactions
- Know that some medications can be dangerous if mixed with alcohol or other substances.
- Check out the website Drug Cocktails developed by pharmacists and health care professionals in BC.
- Follow your physician’s or pharmacist’s medication use instructions.
- Ask questions if you’re unsure what is safe with your medication.
- Understand how dangerous it can be if you share your medications with others.
- Talk to a pharmacist, if you want to know. Learn about ways you can connect with a Pharmacist in BC.
Understanding the Risks of Smoking & Vaping
- Know that smoking and vaping can harm your lungs, heart, and overall health.
- Be aware that vaping is not harmless, even if it doesn’t smell like smoke.
- Be assured that nicotine can be addictive and hard to quit.
- Say no to trying smoking or vaping, even if others pressure you.
- Get support from someone you trust if you’re feeling pressured or curious.
Having a Plan for Your Safety
- Know who you can go to if you feel unsafe, like a trusted adult, teacher, coach, or family member.
- Plan how to leave a situation if it feels wrong, uncomfortable, or unsafe.
- Trust your gut—if something doesn’t feel right, it’s okay to say no or walk away.
- Keep important phone numbers saved in your phone.
- Stay aware of your surroundings, especially when you’re alone or in new places.
- Set clear boundaries and practice saying “no” in a firm but calm way.
- Have a safe meeting place or backup plan if plans change or you need help.
- Use social media safely by keeping personal information private.
- Talk about unsafe situations with someone you trust so you don’t deal with them alone.
- Call emergency services 911 or get help right away if you are in danger.
- Check out the fill in the blank safety plan tool from the Kids Help Phone.
“Making safe choices is important, even when you feel peer pressure from friends or others. If you are curious about substances like alcohol, smoking, or vaping, it’s important to know how they can affect your body and interact with medications. Planning ahead and getting the right information can help you stay safe and make healthy decisions.”
Tip
Keeping yourself safe means knowing who to trust, how to ask for help, and how to make smart choices when something doesn’t feel right.
Youth Toolbox
Using Your Phone
Contacts app to list your people you can call!
Notes app to journal your feelings.
Kids Help Phone
Talk to a real person 1-800-668-6868
Text 686868
Finding Emotional Health & Mental Illness Services
Understanding Emotional Health & Mental Illness
It is important to understand the differences between your emotional health and having a mental illness. The difference may mean how you are treated and cared for and where, when, and how to seek help. Know that having a mental illness does not define who you are and that asking for help is a strong and healthy thing to do.
- Emotional health is about how you feel and handle your emotions day to day.
- Everyone has emotional ups and downs, and that’s normal.
- You can improve emotional health by talking to someone, resting, relaxing, and doing things you enjoy.
- Feeling sad, stressed, or angry sometimes does not mean something is “wrong” with you.
- Dealing with stress in your life can help you build resiliency, a word that means helping you develop skills and strength to overcome stressors in your life.
- Emotional health can change depending on what’s happening in your life.
- Mental illness is a medical condition that affects how a person thinks, feels, or behaves.
- It can last longer than emotional health changes and can make everyday life harder.
- Mental illness is not a choice and is not a person’s fault. It can be caused by chemical changes in your brain, trauma, or passed down through your family.
- Most people diagnosed with a mental illness need support like counselling, therapy, or medications.
- Mental illness can happen to anyone and can show up in children and youth.
- If you think you have a mental illness, you should speak to your physician or nurse practitioner to get help.
- Both your emotional health and mental illnesses issues should be recorded in your personal Health Profile.
Learning How to Use Support Services
- Know the signs – learn what depression, anxiety, or thoughts of suicide can look or feel like – early signs matter.
- Talk to your physician or nurse practitioner for an assessment, referral to a psychologist or psychiatrist, or hospital support if needed.
- Take your health advocate with you to appointments for support and comfort.
- Learn about the role of a psychiatrist, who specializes in mental illness and can prescribe medications if needed.
- Watch the videos from Kelty Mental Health about “Where to get help and What to Expect” when using mental health services.
- Check out the BC Government’s list of virtual mental services including how to get immediate help, free or low-cost counselling, workplace supports, and targeted services for youth, students, seniors, and Indigenous people.
- Working? Check to see if you have Employee Assistance Programs (EAPs) at your workplace which offers confidential counselling services.
- In school? Ask if your high school or college offers free, confidential, one-on-one sessions for students in crisis.
- Review your health benefits (if over 19 years of age) – check to see if you can apply for disability benefits, and/or apply to cover the cost of counselling and support services.
- Keep your physician in the loop – if you’re trying out counselling, new therapies, or anything health related, it’s important that you share it with your care team.
Keep your doctor in the loop – if you’re trying out counselling, new therapies, or anything health related, it’s important that you share it with your care team and record it in your Health Profile.
Using Emotional & Mental Health Services
Crisis Care
If you or someone you care about talks about feeling helpless or is showing warning signs of suicide, find help right away. Call the BC Crisis Line at 1-800-SUICIDE (1-800-784-2433) or
dial 9-8-8.
Kids Help Phone: 24/7 crisis support by calling 1-800-668-6868 or texting TALK to 686868 for immediate help and referrals.
KUU-US Crisis Response Service
Call for culturally-aware crisis support for Indigenous peoples in B.C.
Free Walk-In Clinics & Services for Youth
The Foundry offers free and confidential mental health and wellness services for youth ages 12-24 in BC.
Visit a walk-in counselling clinic for immediate help without a referral or appointment. Check out Help Starts Here from the Government of BC for a comprehensive list of clinics and resources.
Virtual Services for Youth
The Foundry offers youth 12-24 and their caregivers free mental health and wellness same day services virtually in BC.
Click for Foundry Virtual Services
Child & Youth Mental Health (CYMH) offer virtual intake and counseling from the Ministry of Children & Family Development accessed through your local health clinic.
Parent Resources & Support
The Foundry offers support to caregivers, parents, and guardians of youth 12-24 with mental health and wellness needs. Both in person and virtually.
Click for Foundry Caregiver Services
FamilySmart offers peer support and navigation for parents and families of youth with mental Health Challenges.
Kelty Mental Health Services offers supports and counselling services for caregivers of children and youth with mental health challenges.
“Understanding the difference between emotional health and mental illness can help you know when to take care of your feelings and when to get extra support. You are not alone, and there are youth-focused mental health resources that can help you understand what you’re going through. Learning where to find support makes it easier to get help for yourself or for someone you care about.”
Tip
If you or someone you care about talks about feeling helpless or is showing warning signs of suicide, find help right away. Call the BC Crisis Line at 1-800-SUICIDE (1-800-784-2433) or call 988 anywhere in Canada.
Youth Toolkit
Using Your Phone
Contacts app to make a list of the people, services, and programs that you can turn to for help.
Notes app to journal your feelings or symptoms.
Kids Help Phone
Talk to a real person 1-800-668-6868
Text 686868
Here2Talk: Free, confidential counseling and referral for BC post-secondary students via app, phone, or chat (1-877-857-3397).
