Tools for emotional support

Deep breathing can also incorporate meditation in it if that’s helpful for you.

• Here’s a helpful tool: Anxiety Canada’s calming breath exercise with step-by-step instructions
• Check out our mindful meditation/breathing video about anger
• Check out our mindful meditation/breathing video for anxiety

You can ask friends or family members to help either guide you through deep breathing exercises or do them with you.

Take a rest break

Have you ever felt tired or stressed, and then quite emotional? They may be connected. The more tired we are, the more likely we’ll experience more intense emotions. Make sure you take all the time you need to rest or have some alone time. Rest looks different for everyone: just make sure that whatever you’re doing, it’s actually restful.

Remove/reduce stressors

Are there things in your life that are stressing you out? This can contribute to your emotional state. You can find ways to remove sources of stress (also called stressors), or at least reduce them so they aren’t as stressful (after all, we can’t control everything).

For example: If you get stressed because you can’t remember what homework needs to be done or how to do it, asking your teacher to provide a checklist with instructions on how to complete homework can help manage that stress.

You can work with a parent/guardian or health care professional to identify your stressors. Then you can figure out solutions based on that list.

If you aren’t sure what stresses you out, you can try journaling your emotions throughout the day. This might help you.

For example: You’re going about your day, and it’s going pretty well. But then your parent tells you that your laundry needs to be put away. You feel your mood shift and you get anxious, and maybe even a little sad. Write down:

• What you’re feeling: “I’m upset about putting my laundry away.”
• What about the activity or incident you think upsets you: “When I think about putting my laundry away, I get upset because I don’t know where things go. That’s why I have a pile where everything goes so I just look through it. I only have to remember one thing.”
• If you’ve talked to someone about it: “I haven’t talked to my parent about it.”

In this example, talking to a parent about putting away laundry could help remove the stress because they can help you find a solution. Labels on your shelves and drawers can tell you where each type of clothing goes so it’s not as confusing. And perhaps this is something your parent can do with you a few times so it becomes routine.

Visit support groups

Many communities have local brain injury associations or support groups with activities and resources. Participating in support groups is a great way to find connection and a sense of belonging. It can give you a place where you feel safe and welcome, which can have a huge impact on your mental health. Support groups are also a great place to hear about other experiences and learn new tips/strategies that have helped others in recovery.

• View the list of brain injury associations

Create a routine

It can be stressful when your day is full of things you aren’t expecting. While we can’t control everything, we can create routines to give yourself predictable parts of your day.

For example: On school days, you can have the same routine.

1. You wake up
2. You get dressed
3. You wash your face
4. You have breakfast
5. You brush your teeth
6. You pack your backpack
7. You go to school
8. You go to all your classes
9. You come home
10. You have some free time
11. You have dinner
12. You do homework (if you have any)
13. You have some more free time
14. You get ready for bed

There are parts of your day that don’t necessarily change – we always have to brush our teeth, eat our meals, etc. And while your routine may change every once in a while, you have a routine you can rely on.

Exercise

Exercise can have a positive effect on both the body and the mind. Even if it’s just a few arm circles, a walk, or leg stretches. It’s a great way to occupy yourself and focus your energy.

Please note: You should only do exercises that have been doctor-recommended.

Spend time outside (if possible)

Fresh air is a great way to boost your mood. Even if you’re only outside for a few minutes at a time, it can feel really good.

Medication

In some cases, it might make sense to take medication. Please note: only your doctor can recommend and prescribe you with medication. Any questions about medication should be directed to them.