Mental Health

Author: Canadian Mental Health Association, BC Division

If you're concerned about anxiety symptoms, reach out for help. You don't have to deal with anxiety alone.

Get help

Asking for help is not always easy, but it's the first step towards feeling better. You don't have to have all the answers when you ask for help. You just need to know that something doesn't seem right and you want to know what's going on. Here are some important people you can talk to:

Parents, caregivers, friends, or other people you trust

Talking with family or trusted friends can be very hard! However, other people can be a great source of help and support. If you feel very nervous about bringing up mental health problems, you can plan what you want to say in advance.

Your doctor or nurse practitioner

Your doctor or nurse practitioner may be able to treat you on their own. If not, they will help you see a mental health specialist like a psychiatrist or psychologist. Anxiety can be a symptom of many health problems, so it's important to investigate possible causes.

A lot of people feel nervous when they talk with health care professionals like their doctor. You can find tips to help you prepare for your appointment and work with health professionals at www.heretohelp.bc.ca/infosheet/working-with-your-doctor-when-you-have-a-mental-illness.

Foundry BC

Foundry BC provides in-person and online mental health care, health care, and support to people ages 12-24. Visit foundrybc.ca to find a centre in your area or find Foundry Virtual to get help online.

Your campus

Many post-secondary campuses offer mental health services such as sessions with a counsellor and support groups. If a mental illness like an anxiety disorder affects your ability to do well at school, you may be eligible for extra support.

Your workplace

Some workplaces offer a service called an Employee and Family Assistance Program (EFAP), which provides confidential counselling. Talk to your human resources contact at work about access, or talk to your parent or guardian to see if you're eligible for free counselling under their benefits.

Feel better

You should expect to feel better again. Your exact treatment will depend on your own situation. In general, treatment includes some combination of the following:

Psychotherapy or counselling

Psychotherapy ("talk therapy") and counselling help you understand your anxiety and learn skills to manage anxiety problems. A type of psychotherapy called cognitive-behavioural therapy or CBT is a common treatment for anxiety and it may be just as effective as medication for mild and moderate anxiety problems.

Medication

Your doctor may prescribe medication if your anxiety problem is more serious or doesn't improve with other treatments. The most common medications are antidepressants and anti-anxiety medications. Antidepressants are taken regularly, usually every day, to reduce symptoms over time. When you start taking an antidepressant, it may take a few weeks to see if it's working. Anti-anxiety medications quickly reduce some symptoms for a short period of time. Anti-anxiety medications like benzodiazepines are usually meant to be used occasionally, when you really need extra help. It's important to talk with your doctor about what to expect and follow their instructions as closely as possible. Be sure to tell your doctor if you take supplements (like vitamins, amino acids, or herbs).

Support from others

Anxiety problems can make you feel like you're all alone. Support groups are a great way to meet others and see what works for them. Talk to your health care team for suggestions or contact one of the organizations listed in the Learn More section. Many support groups take place online. Many campuses also offer support groups or mental health clubs.

Self-management at home

Self-management is exactly what it sounds like: little things you can do every day to take care of yourself. Self-management doesn't have to be big or complicated to make a difference. We have some suggestions listed below. You can also talk to your doctor or other mental health professional for more ideas.

Try to get enough sleep every night. It's hard to feel good when you're tired! You can find tips to get a good night's sleep at www.heretohelp.bc.ca/wellness-modules. Sleep problems are a common concern for people who experience anxiety, so it's important to build good sleep habits. It's normal to have trouble sleeping once in a while, but it's a good idea to talk to your doctor, nurse practitioner, or mental health care provider if you often have sleep problems.

Try to be active every day. Many people find that physical activity helps them cope with anxiety and boosts their mood at the same time. Even a short walk every day can make a big difference.

Find healthy ways to relax. Learning how to turn down the volume of anxious thoughts or feelings—just for a short time—is a huge part of managing anxiety. It might sound impossible if you're very anxious right now, but with a little effort and practice it's a realistic goal for everyone. You can try listening to music, going for a walk outside, spending time on a hobby, practicing your faith, or whatever helps you. There are apps and websites to help you practice relaxation skills like meditation and mindfulness, such as www.keltymentalhealth.ca/breathr and www.headspace.com. See www.heretohelp.bc.ca/wellness-modules for more tips on mindfulness and stress management.

Try to eat well. Anxiety symptoms can make it hard to eat regularly or prepare meals. Good enough is better than perfect. A snack is better than skipping a meal altogether. Precut or frozen fruit and vegetables, precooked proteins, and quality prepared foods from the grocery store are great options when cooking from scratch is unrealistic. You can talk to a dietician for advice by calling HealthLink BC at 8-1-1. Check out EmbodyBC at embodybc.com/for-me/ for information and resources if you experience challenges around body image, balanced eating, or exercise.

Watch for caffeine. Caffeine is the chemical in coffee that makes you feel energized or awake. Caffeine is naturally founded in tea (like black tea, green tea, and matcha), and it's added to energy drinks, some pop, some workout supplements, and other drinks. Caffeine can make anxiety worse, so it's a good idea to read drink labels and monitor how caffeine influences your body and anxiety symptoms.

Be mindful of alcohol or other drug use. Alcohol and other drugs can make anxiety worse or harder to manage in the long run. If you're having a hard time managing your alcohol or drug use, talk with your health care provider. You can find a workbook to help you think about your relationship with substances at www.heretohelp.bc.ca/workbook/you-and-substance-use. To find help, call the 24-hour BC Alcohol and Drug Information and Referral Service at 1-800-663-1441 (toll-free in BC) or 604-660-9382 (in the Lower Mainland).

Think critically about wellness trends and fads. There are a lot of people and companies selling quick fixes to mental health problems: supplements, diets, morning and evening routines (that require expensive products). These claims are particularly tempting when you feel unwell and just want to get better. But a lot of health claims aren't backed by quality research. They are ads to sell a product, not provide reliable health information. Not all trends and fads are dangerous, but it's important to critically look at evidence so you can fully assess if it's worth your time, energy, and money.

Think about how and why you use social media. Social media and mental health are complicated, but there are specific situations that may harm well-being. Many people compare their own lives to social media posts and feel like they're missing out or not achieving enough. But social media posts often aren't a true representation of daily life—they may be filtered, edited, or AI-generated. Doom-scrolling may increase feelings of anxiety. Constant overstimulation like binging on short videos can make it hard to slow down and focus on your offline life. Many social media platforms allow misinformation and disinformation. And simply spending a lot of time on a phone or other device means you may be more sedentary and getting less physical activity through the day. It's not about fully giving up social media—using a platform to stay connected with others can be a big benefit. It's about understanding what you see, thinking critically about how social media impacts your life and your well-being, and finding a healthy balance.

Learn more

HeretoHelp—visit www.heretohelp.bc.ca for information, screening self-tests and personal stories about anxiety. You'll also find Managing a Mental Illness, a series that guides you from diagnosis to recovery, and Wellness Modules, which offer self-care tips and strategies. You'll also learn about a HeretoHelp initiative called Healthy Minds | Healthy Campuses, a growing community aimed at improving mental health on BC campuses. See www.healthycampuses.ca.

Information & referrals—The Information and Referrals team from HeretoHelp can help you find services and resources in your area. Email support@heretohelp.bc.ca.

Canadian Mental Health Association—visit www.cmha.bc.ca or call 1-800-555-8222 (toll-free in BC) or your local CMHA branch for information and community resources on mental health or any mental illness. A free program called Bounce Back helps adults experiencing mild to moderate depression, stress, or anxiety, using self-help materials and coaching. See www.bouncebackbc.ca.

Mind Space Skills for Wellbeing—Visit mind-space.ca to learn about cognitive-behavioural therapy groups for people experiencing mild and moderate anxiety or other mental health problems. Many groups take place online. Mind Space groups are covered by MSP—talk to a doctor or nurse practitioner for a referral.

MindShift CBT—Visit mindshiftcbt.com. MindShift CBT is an app that uses cognitive-behavioural therapy (CBT) skills to help people manage stress and anxiety.

Want more info on anxiety?

This brochure is part of a series on young adults and anxiety. To learn more about anxiety and what it might look like, see Learn about Anxiety: For Young Adults at www.heretohelp.bc.ca/for-young-adults.

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