Saginaw Youth
Mental Healthopedia
What you’re feeling, what it could be, and what you can do
MY BODY
I FEEL…
I can’t breathe
What this could be?
This could be a serious medical condition and you should ask a doctor about it.
What can I do?
Until you are able to get medical help (make an appointment or call 911), try to quiet your mind and concentrate on taking slow, deep breaths. Self Help: Try a “grounding” activity – look around and find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
I can’t stop shaking
What this could be?
This could be a serious medical condition and you should ask a doctor about it.
What can I do?
Until you are able to get medical help (make an appointment or call 911), try to quiet your mind and concentrate on taking slow, deep breaths. Self Help: If you can tolerate it, ask a trusted person to sit close to you, perhaps with their arm around you.
Hot and crowded
What this could be?
This could be a serious medical condition and you should ask a doctor about it.
What can I do?
Until you are able to get medical help (make an appointment or call 911), try to quiet your mind and concentrate on taking slow, deep breaths.
Like I’m not in my body
What this could be?
This can be a normal thought or it could lead to more serious issues.
What can I do?
If this is distressing to you, consider reaching out to a doctor or other health professional.
Self-help: Try a “grounding” activity – look around and find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Mentally & physically exhausted/drained
What this could be?
A normal reaction to stressful situations.
What can I do?
Self Help: Set an alarm and timer to give yourself “brain breaks”. During those five or ten minutes, get up and move around (or sit down if you’ve been moving). See if you can make your mind go blank during those times (picture a blank wall and every time a thought comes into your head try to blank out the wall again).
I can’t get out of bed
What this could be?
This can be a normal thought or it could lead to more serious issues.
What can I do?
Professional Help: If this lasts longer than a day or two and interferes with your daily life, talk to a health professional like a doctor or therapist. Self Help: Break down tasks into small, more manageable parts. Instead of getting up and taking a shower and getting ready for the day – do one thing (sit up in bed). Give yourself credit for small things. This might help make the larger tasks in your life more manageable.
About to explode
What this could be?
This can be a normal thought or it could lead to more serious issues.
What can I do?
If this is a feeling that makes you want to hurt yourself or others, talk to a health professional like a doctor or a therapist.
Self Help: Try a “grounding” activity – look around and find something that is the color blue, something that is red, something that is yellow, something that is green, and something that is black.
MY BRAIN
I FEEL…
Consumed with stress
What this could be?
This could be a normal feeling or one that leads to more challenging and difficult physical or mental symptoms.
What can I do?
Call 911 or seek medical help if the feeling leads to physical symptoms that you cannot control.
Self Help:
Try to identify the potential causes – are there specific situations or factors that lead to this feeling? Find support from a friend or trusted adult. Prioritize your tasks and think about doing one at a time.
Everything is too much
What this could be?
This can be a normal thought or it could lead to more serious issues.
What can I do?
Call 911 or seek medical help if the feeling leads to physical symptoms that you cannot control. Self Help: Try to identify the potential causes – are there specific situations or factors that lead to this feeling? Find support from a friend or trusted adult. Prioritize your tasks and think about doing one at a time.
Violent toward myself and/or other people.
What this could be?
This can be a normal thought or it could lead to more serious issues.
What can I do?
If you feel like you are going to hurt yourself or someone else, call 988 or 911 immediately. Self Help: exercise (using a punching bag/pillow, jump rope, yoga, etc.) can help move those feelings into something less destructive and more beneficial. Try writing down these thoughts and think about where they might come from. Talk to a trusted person about your feelings.
Overwhelmed
What this could be?
This could be a normal feeling or one that leads to more challenging and difficult physical or mental symptoms.
What can I do?
Call 911 or seek medical help if the feeling leads to physical symptoms that you cannot control.
Self-help: Try to identify the potential causes – are there specific situations or factors that lead to this feeling? Find support from a friend or trusted adult. Prioritize your tasks and think about doing one at a time.
I can’t stop thinking about something or someone
What this could be?
This can be a normal thought pattern or it could lead to more serious problems.
What can I do?
If you are unable to turn your mind away from the thoughts (you are thinking about hurting yourself or someone else) call 988 or 911.
Self Help: Try to figure out why you are thinking about that person or thing. Consider if there is some kind of unresolved conflict or something you wanted to do and haven’t done. Is it possible to do it now, even if it role playing in your own head what you want to do? Try to use physical movement or meditation to move past the pervasive thought.
I have too much to do and not enough time to do it
What this could be?
Taking on too many responsibilities. Difficulty with time management and prioritizing.
What can I do?
Self Help: Prioritize your list of things you have to do. Try doing a time study of yourself for a few days (make notes about what your are doing and how long it takes). Use the time study information to help you identify places where you can change your habits (if you find yourself scrolling your phone for 15 minutes, set a timer for five, etc.)
Disappointed with myself
What this could be?
A normal feeling that most people experience.
What can I do?
Self Help:
Forgive yourself. Acknowledge that you feel this way and accept those emotions without beating yourself up. Try to figure out if what you are disappointed about was realistic to begin with. Try not to compare yourself to others. Focus on your own growth and change and turn the disappointment into learning for the next time.
Nothing will get better
What this could be?
This can be a normal thought or it could lead to more serious issues.
What can I do?
It is easy to get into this thought pattern and can be difficult to get out of it. Self Help: Try to make a list of what is going right in your life. Try talking to a trusted person about these feelings. If you are unable to stop thinking this way, you should talk to a professional (doctor, school counselor, therapist, etc.)
I’m broken
What this could be?
This can be a normal thought or it could lead to more serious issues.
What can I do?
It can be normal to think that there is something wrong with you and that other people do not experience the same things you do. While it is true that no one has the exact same experiences or thoughts that you do, many people feel like there may be something that isn’t working right. Self Help: Talking to a trusted person can help with this, so can talking to a professional. If you are not able to stop thinking this way, you should talk to a doctor or a health or mental health professional.
My brain is fighting itself
What this could be?
This is a normal thought that many people have.
What can I do?
Feeling confused and having difficulty making sense of your own thoughts can be distressing. Self Help: Sorting through your thinking by writing your thoughts down is one way to organize your thinking and become more focused
Something bad is going to happen
What this could be?
This is a normal thought that many people have.
What can I do?
This feeling is normal and can be distressing. Self Help: Try writing down the things in your life that are going well (find your strengths). Consider what resources (people, pets, environment, etc.) you can reach out to if something happens that is scary or difficult. Talk to a trusted person about your feelings.
Unprepared to be an adult
What this could be?
This is a normal thought that many people have.
What can I do?
Adulting is hard. So is being a young person. Self Help: Make a list of things you think you need to know how to do as a successful adult. Choose one thing and learn more about how to do that thing (finances, cooking, etc.). Talk to a trusted person about how you can learn that thing. Adulting takes time and is a lifetime job. Try tackling one thing at a time.
I’m constantly judged
What this could be?
This is a normal thought that many people have.
What can I do?
This can come from things other people say or, frequently, what we say to ourselves. No one is as hard on us as we are on ourselves (even if it doesn’t seem like that sometimes). Self Help: Forgiveness, of yourself and others, can help reduce self-judgement and the judgement we feel from others. Be sure to give yourself credit for your strengths (as much or more than you beat yourself up for your mistakes).
I overthink everything
What this could be?
This is a normal thought that many people have.
What can I do?
This is an easy pattern to get into. Self Help: Asking questions and communicating with others is one way to reduce overthinking. Often overthinking comes from not knowing what the rules or expectations are. By asking for clarification and really understanding something, you can stop imagining things that lead to overthinking.
I’m going to fail my quiz/paper/assignment/project
What this could be?
This is a normal thought that many people have.
What can I do?
We often think about the worst-case scenario. Self Help: Try writing down the times you have succeeded. Remember that you have gotten to this point and so it hasn’t all been failure. Look for your strengths. Talk to a trusted person about your fears and concerns.
I’m not good enough
What this could be?
A common feeling that comes from self-talk or from others telling you this.
What can I do?
This is a very normal thought that many people have. Self Help: Write down the things you think you are good at. Remember that you are not responsible for the thoughts other people have about it (and that they often think the same thing even when we think they are great). Use a mantra or other positive self-talk such as “I can do this.” It may sound silly, but your head is pretty good at telling you what you can’t do. See if you can make your bring more positive about yourself.
All I do is mess up
What this could be?
A common feeling that can come from self-talk or from others telling you this.
What can I do?
Self Help: Try making a list of the things you do well. Read the list out loud. The uses two different learning techniques (physical – writing, and auditory – reading out loud). Using more than one of your senses to tell your brain good things can make those ideas stick!
Anxious
What this could be?
Short- or long term anxious feelings (worry caused by thinking bad things are going to happen). If this interferes with your being able to do your regular tasks, you need to talk to a doctor.
What can I do?
Self Help: Try different techniques like deep breathing, meditation, grounding activities, etc. Doing these things can occupy your mind with other thoughts rather than the ones you are thinking that lead to anxiety. Try to identify a behavior that you do that expresses your anxiety (like biting your nails, picking at your hair, bouncing your leg, etc.). See if you can concentrate on stopping that behavior. If self-help is not working for you, reach out to a professional – a doctor, therapist, or other mental health professional.
Depressed OR Sad
What this could be?
Short- or long-term depressed feelings (low or sad mood). If this lasts longer than two weeks and you cannot shake it, you need to talk to a doctor.
What can I do?
Self Help: Try positive self talk (our brains are really good at telling us bad things, try giving it some positive words to say). Use a mantra or other self-talk exercise. Give yourself credit for doing small things – if you can’t sleep, read a few chapters in a book and give yourself credit for doing that. Professional Help: If self-help is not working for you, reach out to a professional – a doctor, therapist, or other mental health professional.
I’m not making progress in life
What this could be?
This is a normal thought that many people have.
What can I do?
Self Help: Try making a list of things that you want to accomplish. Start small and check off the things you complete. We are very good at telling ourselves what we haven’t done. Try looking at what you have done and give yourself credit.
Everyone else is accomplishing things and I’m not
What this could be?
This is a normal thought that many people have.
What can I do?
You only have control over yourself and your thoughts. You may not being doing the same things others are doing. You have gotten to where you are somehow and you need to give yourself credit.
Lost after school is out
What this could be?
This is a normal thought that many people have.
What can I do?
For many young people, school can be the source of the most significant social relationships in their life. Leaving school, either for the day, the summer, or following graduation can be difficult and scary. Self Help: Talk to a trusted person about options for what you can do to grow your social connections beyond school.
I’m letting people down
What this could be?
A common feeling that can come from self-talk or from others telling you this.
What can I do?
Our ability to tell ourselves negative things is significant. It is more difficult to talk to yourself about the ways you do things well. Self Help: Talk to a trusted person about your feelings. Consider that it is your responsibility to not disappoint yourself. It is not your responsibility to ensure that others are not disappointed.
Unmotivated
What this could be?
This is a normal thought that many people have.
What can I do?
This can be something you feel occasionally or something that goes on for a long time. If it lasts for a longer period of time, consider reaching out to a mental health professional or a doctor. Self Help: Sometimes, motivation needs to be worked on in small doses – if you can’t do a large project, break it down into smaller pieces and reward yourself for that completion.
Lost
What this could be?
This is a normal thought that many people have.
What can I do?
This can mean many different things. Self Help: If it is related to knowing what your next steps are, create a list of what you want to accomplish (finishing an assignment, completing high school, finding a job, etc.) Talk to someone you trust about how you might work on moving toward these goals.
Hopeless
What this could be?
This can be a normal thought or it could lead to more serious issues.
What can I do?
If this feeling is one that you cannot get yourself out of, consider talking to a health professional like a doctor or a therapist. Self Help: Talk with someone you trust about your feelings or write them down. Sometimes, the act of getting them out and sharing them (even with a piece of paper), can help you move past the feeling.
Frustrated
What this could be?
This is a normal thought that many people have.
What can I do?
Self Help: Try to identify exactly what is causing your frustration. If you are able to identify it, see if there are options to resolve the thing that is frustrating you. Talk with someone you trust about your feelings.
Bored
What this could be?
This is a normal thought that many people have.
What can I do?
Sometimes this feeling comes from not finding new and creative things to do. Self Help: Try changing up your routine. Start a new habit or hobby. Create a list of things (when you are not feeling bored) that you can do when you feel bored. Return to your list when you feel bored and find something you can do.
I can’t describe how I feel!
What this could be?
This is a normal thought that many people have.
What can I do?
Self Help: Journalling (writing down your thoughts and feelings) can help with this. Writing can clarify your thoughts and help you sort through the emotions you are experiencing. Talking to a trusted person may also help with this.
When I open up about my mental health, people think I’m looking for attention
What this could be?
This is a normal thought that many people have.
What can I do?
You cannot control the thoughts or feelings other people have. You can only work to control your own response. Talking about mental health might be uncomfortable for some people, that does not mean you should stop talking about it. Self Help: Find a trusted person to communicate with about your feelings and what you think you need. Reaching out to a mental health professional is also a good step.
I can’t focus
What this could be?
This is a normal thought that many people have.
What can I do?
We have a lot of distractions in the world today. All of the technology we have access to can lead to jumping from one thing to another. Self Help: Focus is something you have to work on. Consider setting a timer so that you know there is an end to the task you have set yourself. For example, if you are having a hard time sitting down to do homework, set a timer for five minutes. Stop when the timer goes off and sent another timer for another five minutes. Get up and move around (don’t stay sitting and just look at your phone or computer). When the “break” timer goes off, repeat the work timer. Eventually, start setting the work timer for longer periods. You can do this with any activity.
Everything feels dark
What this could be?
This can be a normal thought or it could lead to more serious issues.
What can I do?
If this is a feeling that you have difficulty getting past or through, consider reaching out to a health professional like a doctor or therapist. Self Help: Try making a list of things that bring you joy. Even if it is something as small as the way fresh brewed coffee smells, or the feel of your favorite pillow. Keep the list with you and take it out and add to it as you find more good things in your life. Talking to a trusted person about how you feel can help as well.
Hurt
What this could be?
This is a normal thought that many people have.
What can I do?
This can mean different things to different people. Just as we are not responsible for the feelings and thoughts others have, other people are not responsible for how we feel. Self Help: If you feel like something someone else did or said was hurtful, try to forgive them. Forgiveness is a powerful tool to make ourselves feel better. Even if all you can say is “what they think or do doesn’t matter”, that can help us feel better. Try talking to a trusted person about your feelings or write down what you are feeling and why. Getting those thoughts and feelings out verbally or in writing can be helpful.
Nothing is helping
What this could be?
This is a normal thought that many people have.
What can I do?
Thinking about things in terms of all or nothing is pretty common. Self Help: Try making a list of things you need help with. Go through and brainstorm
I’m not prepared to enter the real world
What this could be?
This is a normal thought that many people have.
What can I do?
Self Help: Try making a list of things that you think you need to know to “enter the real world”. Seek out opportunities to learn the things you need to know. Start small and check off the things you complete.
Unworthy of doing the things I’m doing
What this could be?
This is a normal thought that many people have.
What can I do?
We are very good at telling ourselves negative things. Finding ways to be positive about yourself can help you feel more accomplished. Self Help: Talk with someone you trust about your feelings.
Afraid of not being able to afford the future I’ve mapped out and I will be in debt for the rest of my life
What this could be?
This is a normal thought that many people have.
What can I do?
Often times fear is a response to not understanding or not knowing things. Self Help: Try to find resources to learn about budgeting, financing, investing, and other things related to finance. Talk to a trusted person about opening a bank account and then using the resources at that bank to learn about financial literacy opportunities.
I will never find a career to suit me
What this could be?
This is a normal thought that many people have.
What can I do?
Self Help: Make a list of things you enjoy doing. Think about what you are passionate about, what are your hobbies, what activities do you like to do. Talk to a trusted person about your list and brainstorm ideas about a career path. Talk to a school guidance counselor about finding job shadow opportunities for jobs you think sound interesting.
Afraid to ask for help
What this could be?
This is a normal thought that many people have
What can I do?
Talking about mental health might be hard to do. Fear is often something we feel when we don’t understand something. Self Help: Try making a list of what worries you about asking for help. Find a trusted person to communicate with about your feelings and what you think you need. Reaching out to a mental health professional is also a good step.
The world is terrifying right now
What this could be?
This is a normal thought that many people have.
What can I do?
Self Help: Try making a list of things that bring you joy. Even if it is something as small as the way fresh brewed coffee smells, or the feel of your favorite pillow. Keep the list with you and take it out and add to it as you find more good things in your life. Talking to a trusted person about how you feel can help as well.
Invisible
What this could be?
This is a normal thought that many people have.
What can I do?
Self Help: Try talking to a trusted person about your feelings. Practice communicating with others – sometimes the feeling of invisibility is related to not feeling heard. By improving communication (speaking up, asking questions, sharing your opinion) you can feel like others are recognizing us. If this continues, try talking to a health professional like a doctor or therapist.
Useless
What this could be?
This is a normal thought that many people have.
What can I do?
Self Help: Try talking to a trusted person about your feelings. Volunteer work or offering to do something at home or at school can help you see yourself as useful and productive. Make a list of things you like to do for other people and try doing one of them. Showing yourself that you can be useful can help reduce this feeling.
I want to be a kid, not an adult
What this could be?
This is a normal thought that many people have.
What can I do?
This thought can come from inside us or from something others say (like “grow up”). You will be an adult one day and wishing away your youth (whether you are doing it yourself or someone else is doing it for you) will not make adulthood come any faster or slower. Self Help: Talk to a trusted person about your feelings and see if there are things you can say to others (or to yourself) who are trying to make you grow up faster than you want to. If you are thinking you don’t ever want to grow up and become an adult, this might be something you want to talk with a professional about.
I use food to manage my feelings
What this could be?
An eating disorder or something that leads to unhealthy weight.
What can I do?
Eating disorders are serious and potentially life-threatening. If you are eating too much, not eating enough, or binge eating, you need to talk to a doctor. Professional Help: If you are overweight or underweight, or if you are concerned about yourself or a friend, contact Michigan’s National Association for Mental Illness at 517-485-4049. Self Help: If you want to learn more about how eating well is connected to good mental health, visit https://www.canr.msu.edu/news/eating-well-for-mental-health.
MY RELATIONSHIPS
I FEEL…
Unsafe
What this could be?
This can be a normal thought or it could lead to more serious issues.
What can I do?
If this feeling doesn’t go away and causes you to not be able to do things you normally do, consider talking to a healthcare professional. Sometimes feeling unsafe comes from not understanding the world around you. Self Help: Get involved with your community – school, neighborhood, church, etc. – through volunteer work to better understand what is done to protect you and others. If there are things that can be done to improve safety (anti-bullying campaigns, neighborhood watch, “lights on” campaigns, etc.) being involved in those may help you feel more secure.
Everyone is pressuring me to do what THEY want me to do and not what I want to do
What this could be?
Difficulty communicating effectively.
What can I do?
Self Help: Consider writing down what you want to do. Think about it critically (ask questions like: Is it good for me, does it align with my own values, etc.). Practice what you want to say to a friend or someone else you trust. Write out a speech or letter and give it to the person pressuring you.
I can’t make my friends and family happy
What this could be?
This is a normal thought that many people have.
What can I do?
Sometimes this is because of something other people say to us or it is something we say to ourselves. Self Help: Talk to a trusted person about your feelings. Consider that it is your responsibility to make yourself happy. It is not your responsibility to make other people happy.
Lonely
What this could be?
This is a normal thought that many people have.
What can I do?
Loneliness is related to social connections. It is about the difference between what you want your social connections to be and what you think they are. Knowing the definition doesn’t make a difference unless you can do something about it. Self Help: You can try thinking about what kind of relationships you want with other people and talk to someone you trust about how to make those relationships happen. Unfortunately, at lot about loneliness is about changing your thoughts and behavior yourself. Sometimes, talking to a professional about this can help.
I don’t fit into my school or community
What this could be?
This is a normal thought that many people have.
What can I do?
Fitting in is often a desired part of growing up. It can be very difficult to feel like you belong. Remember that you are unique, as is everyone you interact with. Being different isn’t a bad thing, it can be a strength because you bring a different perspective than other people. Fitting in doesn’t mean you have to be and act like everyone else. Self Help: Consider finding activities or groups that are meaningful to you in some way. Being happy with yourself is a key part of belonging and can be helped with professional counseling services with a doctor or mental health provider.
I can’t tell if the relationships in my life are genuine or fake
What this could be?
This is a normal thought that many people have.
What can I do?
Trusting others is difficult. If someone breaks that trust, it can be hard to feel confident about other relationships as well. Self Help: Talk to someone you trust about your feelings. Trust your instincts and seek out quality relationships rather than having a large quantity of friends. Be open and honest in your communication with others and be sure that you are trustworthy as well (don’t gossip or share information given in confidence).
Responsible for others’ feelings
What this could be?
A common feeling that can come from self-talk or from others telling you this.
What can I do?
You are only responsible for your own feelings and behavior. You cannot control how other people feel or what they do or say. Self Help: Apologies or forgiveness can make you feel better (when you apologize to or forgive someone else). Even if you do not believe you are responsible, telling someone else you are sorry and then telling yourself you forgive them can help.
This information is intended for individuals 12 & up. The feelings described are ones identified by a group of Saginaw County high school students and are in their own words. The suggestions for what you can do are provided by mental health professionals and are not meant to replace professional help. Self-help is a good start and can lead to feeling better. Professional help can be hard to ask for and can make these feelings less troublesome for you daily.
For all of the feelings noted below, each could be describing a normal/common feeling or one that needs professional attention. If you experience feelings that lead to thoughts of killing yourself or hurting others, call 911 immediately. If you experience feelings that lead to physical symptoms like shortness of breath, heart racing, or other physical symptoms that cause you discomfort, you may want to call 911 or visit your doctor.
For more information for your own feelings or those of a friend, please call 988
Special thanks to the Saginaw Valley State University College of Health & Human Services, Department of Social Work & Youth Services, BSW Program, under the direction of Associate Dean Catherine A. Macomber, PhD, LMSW