Managing Worry and Overwhelming Feelings
Anxiety is what happens when your body hits the panic button — even when you’re not in danger. It’s that knot in your chest before a big test, the racing thoughts before bed, the “what ifs” that never seem to stop. Stress, on the other hand, is how your body reacts to pressure — it can come from school, relationships, money, or even just trying to figure out who you’re becoming.
Sometimes stress can push you to do better — that’s called positive stress. But when it doesn’t go away or starts to take over your mind and body, it becomes too much. You might notice you’re always tense, tired, or easily irritated. You might lose focus or feel like you can’t breathe deeply. Your body and your emotions are connected — when your mind feels heavy, your body feels it too.
Understanding What’s Happening Inside You
When you’re anxious, your brain’s “alarm system” — called the amygdala — goes off. It tells your body to release stress hormones like adrenaline and cortisol. That’s why your heart races, your palms get sweaty, or your stomach twists. It’s not that you’re weak — it’s biology trying to keep you safe. But when that alarm stays on too long, it starts to wear you out.
You’re not “crazy” for feeling this way. You’re human—and every human deals with stress — some just learn earlier how to manage it.
Things That Help
Start small. When your thoughts begin to spiral, pause. Inhale slowly for four seconds, hold for four, exhale for four. It sounds simple, but breathing is one of the fastest ways to calm your nervous system.
Try grounding yourself — look around and name five things you can see, four things you can touch, three things you can hear. It brings your mind back to now.
Write things down. Sometimes your thoughts just need to leave your head. Journaling, doodling, or even typing random feelings into your notes app helps lighten the load.
Move your body — walk, dance, stretch, do yoga. Movement tells your brain you’re not stuck in danger.
Managing Stress in Daily Life
Set boundaries with things that drain you. You don’t have to be available 24/7 — not to friends, not to social media, not even to school. It’s okay to log off.
Take breaks before you burn out. Eat when you’re hungry, drink water, and actually rest — scrolling doesn’t count as rest.
Talk to someone when it gets too heavy. A parent, teacher, counsellor, or even a friend can help you process what’s going on. You deserve support.
And when things feel impossible, remember this: feelings are waves — they rise, peak, and fall. No wave lasts forever. You’re not broken. You’re learning how to breathe through the storm.
When to Reach Out for Extra Help
If the anxiety doesn’t go away for weeks, if you can’t sleep, eat, or focus, or if your body always feels tense — please don’t ignore it. There’s real, gentle help out there. Therapists, school counsellors, or online resources can teach you tools that actually work.
There’s no shame in needing help. You’re not weak for feeling deeply — you’re brave for wanting peace.
You deserve to feel safe in your own mind. One breath, one step, one day at a time.
