If anxiety is bothering you, there are steps you can take.
If you need to talk with someone right away
For free help at any time:
Suicide Crisis Helpline: Call or text 9-8-8
BC Mental Health Support line at 310-6789 (no area code)
Kids Help Phone at kidshelpphone.ca and 1-800-668-6868
Get help
It's a good idea to talk with a parent or other trusted adult if you are worried about your mental health. Asking for help is not always easy, but it's the first step towards feeling better. Here are some people you can talk to:
Parents, caregivers, other family members
Talking with your family can be very hard. Many people are nervous about starting these conversations. It's helpful to think about what you want to say and what you need from your family. You can also write down what you want to say if you think you might forget.
Depending on your age, you may need a parent or guardian to help you see your doctor or other mental health specialists. If you really don't feel like you can talk to your parents, try talking with another family member, a school counsellor, a friend's parent, or any other adult you trust.
Your doctor or nurse practitioner
Your doctor or nurse practitioner is an important part of your recovery. Your doctor may be able to treat you on their own. Your doctor can also help you see a specialist like a psychiatrist. This is called a referral.
A lot of people feel nervous when they talk with their doctor. Think about your appointment ahead of time and make notes about what you want to say or ask. You can also take notes during the appointment so you don't forget what you talked about. For tips to help you talk with your doctor, see bc.cmha.ca/programs-services/blue-wave/talk-to-your-doctor/.
Foundry BC
Foundry BC is a health centre for people ages 12-24. You can get help for a mental health or physical health problem, talk with a counsellor, find support, and get good information. There are in-person Foundry Centres across BC, or you can talk online through Foundry Virtual. Visit foundrybc.ca.
School counsellor, teacher, school staff
It's your school counsellor's job to help people who are going through a difficult situation! Your school counsellor is there to listen and can help you find mental health resources and connect you to support. If anxiety makes it hard to do well at school, your school might be able to help. For example, your school may give you more time to take tests or more time to complete homework.
Information and referrals
The Information and Referrals team from HeretoHelp can help you find services and resources in your area. Email support@heretohelp.bc.ca.
Feel better
Problems with anxiety, including anxiety disorders, are very treatable. You should expect to feel better again. The exact treatment will depend on your own situation. In general, it may include some mix of the following:
Psychotherapy or counselling
Psychotherapy ("talk therapy") and counselling can help you understand what you are experiencing. Many types of therapy focus on skills to help you manage anxiety problems. A type of therapy called cognitive-behavioural therapy or CBT is a common treatment for anxiety. CBT may work just as well as medicine for mild or moderate anxiety problems.
Medication
Your doctor may prescribe medication if your anxiety problem is more serious or isn't improving with other treatments. The most common medications are antidepressants and anti-anxiety medications. Antidepressants are usually taken every day to reduce symptoms over time. It may take several weeks to notice changes. Anti-anxiety medications quickly lower some anxiety symptoms for a short period of time. In most cases, they are meant to be used only once in a while, 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 or contact one of the organizations in the Learn More section to see if they know of a good support group. Many support groups take place online. Some schools also have mental health 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. Anxiety can make it hard to sleep, and poor sleep can make anxiety feel worse. A good sleep routine can really help you feel your best. You can find tips to get a good night's sleep at www.heretohelp.bc.ca/wellness-modules. It’s normal to have trouble sleeping once in a while. But if you often have a hard time sleeping well, it's a good idea to talk to your doctor, nurse practitioner, or mental health care provider.
Try to be active every day. Physical activity is a great way to cope with anxiety and boost your mood at the same time. Even a short walk every day can make a big difference!
Try to find healthy ways to relax. Learning how to turn down the volume of anxious thoughts or feelings—even 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, watching a funny video, going for a walk outside, practicing your faith, or whatever helps you. There are apps and websites to help you try relaxation skills like meditation and mindfulness, such as www.keltymentalhealth.ca/breathr and www.headspace.com. Visit www.heretohelp.bc.ca/wellness-modules for more tips on mindfulness and stress management.
Be mindful of using alcohol or drug use. They often make anxiety worse and harder to manage in the long run.
Try to eat well. Aim for good enough rather than perfect. If your parents or caregivers are in charge of groceries, talk about keeping easy snacks like cut fruit and vegetables, precooked proteins, and quality prepared foods in the fridge. Check out Embody at embodybc.com/for-me/ for information and resources if you often don't feel good about your body or find it hard to take a balanced view of food and 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 makes you feel.
Think about wellness trends and fads. There are a lot of people and companies selling quick fixes to mental health problems like supplements, diets, and morning routines. This is very tempting when you don’t feel well. But a lot of health claims aren't backed by quality research. They are ads to sell a product, not reliable health information. Not all trends and fads are dangerous, but it's important to think carefully about the 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 find themselves comparing their own lives to something that doesn't exist. Videos and photos can be filtered, heavily edited, or generated with AI. 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 your phone or other device means you get less physical activity through the day. It's not about fully giving up social media—staying connected can be good for your well-being. It's about understanding what you see and finding a healthy balance.
Learn more
HeretoHelp at www.heretohelp.bc.ca has information about many different mental health problems. You can also read personal stories, find self-care ideas in the Wellness Modules, learn more about treatments, and take screening self-tests to check your mental health.
Want more info on anxiety?
To learn more about anxiety and what it might look like, see For Youth: Learn about Anxiety at www.heretohelp.bc.ca/infosheet/for-youth-learn-about-anxiety.
About the author
The Canadian Mental Health Association promotes the mental health of all and supports the resilience and recovery of people experiencing a mental illness through public education, community-based research, advocacy, and direct services. Visit www.cmha.bc.ca.
