Mental Health

Author: Canadian Mental Health Association, BC Division

Everyone feels worried or anxious at times. It can feel a bit uncomfortable, but it's normal. A little bit of anxiety can be a good thing! The problem is that too much anxiety too often can make us feel unwell. You can’t get rid of all worry and anxiety in your life, but you can learn how to manage anxiety and live well.

Everyone feels anxiety

Anxiety is a normal, expected response to a difficult situation. Anxiety is your body's way of telling you that there might be danger ahead. Some anxiety is helpful. It can help motivate you to get things done or give you an extra push to finish an assignment, try out for a sports team, or talk to someone you like.

But sometimes anxiety can get out of control

Normally, anxiety...

• Is a reaction to something specific, like an upcoming test

• Fits the situation—for example, a small problem causes only a small amount of anxiety

• Is realistic—your anxiety makes sense, given the situation

• Ends when the situation is over

Anxiety starts to become a problem when...

• It feels like it came out of nowhere

• Is much stronger that you'd expect

• It's unrealistic—such as focusing on something awful happening over a little issue

• It stays with you, even when the situation is over

Too much anxiety too often can start to cause harm and stop you from getting the most out of life. It may not mean you have a mental illness like an anxiety disorder, but it can still have an impact on your life. It's a sign that you might need some extra support.

Anxiety disorders are mental illnesses

There are a few different anxiety disorders, and they have different symptoms. Someone with an anxiety disorder may have a lot of anxiety that is hard to control. They may avoid places or things that make them feel anxious. They may have a hard time going about their daily life. Anxiety disorders can be scary, but they can be treated! You don’t have to deal with it all on your own.

Stress vs. anxiety

Stress and anxiety can feel similar, but they are a bit different. Stress is usually caused by something going on in your life. Once the stressful event is over, you start to feel better. Stress often shows as feeling overwhelmed (you have too much to do) or feeling frustrated (you can't do something you want to do). Anxiety can also feel overwhelming and frustrating, but the focus is usually more about the future or "what if." When someone has an anxiety disorder, anxiety may feel like it's coming up for no reason.

Panic attacks

Panic attacks are a feeling of extreme anxiety. Someone who is experiencing a panic attack will suddenly feel intense fear. They may feel shaky, start sweating, hear or feel their heart pounding, and feel dizzy, nauseous, or even disconnected from reality. The feelings peak within a few minutes, but it can take a time to settle down. Panic attacks can come up when you're under a lot of stress, but they can also be part of an anxiety disorder or other mental illness. If you start to experience panic attacks, it's best to talk to your doctor or school counsellor.

Anxiety disorders are not your fault

Anxiety disorders are types of anxiety problems that don't go away on their own and cause a big impact on your life. Anxiety disorders are caused by more than one thing. This includes changes in your body, your family history or genes, stressful or scary events, and the way you learned to deal with anxiety when you were a kid. You can learn how to manage anxiety and live well even when you can't change why anxiety started in the first place.

Look for the signs of problems with anxiety

Feelings

• Feeling scared, worried or on edge

• Feeling irritated or angry

• Feeling uneasy

Thoughts

• "What if..."

• "Something terrible will happen"

• "I’m just going to embarrass myself and everyone will laugh at me"

• "Nothing ever works out...I'm a failure"

• "Why can't you just do it my way?"

• "I don't know why I can't control this"

• "Is it normal to feel like this?"

Actions

• Avoiding things, people, or places that make you feel anxious

• Often using distractions to avoid anxiety

• Checking things often to make sure everything is okay

• Often seeking reassurance from others

• Struggling to pay attention or concentrate

• Getting very angry at other people over little things

• Feeling very restless, like you can't sit still

Changes in your body

• Racing heart

• Sweating more than usual

• Difficulties sleeping well

• Feeling tired often

• Muscle aches and pains

• More stomach aches than usual

Find help

If anxiety is starting to affect your life, reach out for help. Learn more about where to go, who can help, and how you can manage symptoms at home at For Youth: Dealing With Anxiety.

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.

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.

Foundry at foundrybc.ca has information and tools to help you manage anxiety. If you're concerned about your mental health, you can visit a Foundry Centre in your area or talk to someone online for help.

Kids Help Phone at kidshelpphone.ca has a lot of information, quizzes, and activities to help you understand and manage mental health. You can talk with a counsellor about things you're going through or message a crisis line volunteer. Text CONNECT to 686868 if you want to text with a crisis responder.

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