I'm not feeling well. What can I do?

Managing difficult times in adolescence

Henka Team

There are times when we feel bad emotionally and sometimes it's hard to know what to do. Feeling like this is normal, we all experience complicated or difficult moments at some point in our lives that make us feel uncomfortable. You should know that feeling sad, down, not wanting to do anything, having difficulty concentrating, anxious or afraid about the future, for example, does not mean that you have a mental health problem or disorder and that you need psychological help, but is often part of what we call emotional discomfort . It is important that if you feel like this, you pay attention to it and can act so that it does not get worse, since it affects your emotional and mental well-being.

Being unhappy doesn't mean you can't be happy. Happiness doesn't come only when we do what we like, nor is it immediate. It's normal not to feel happy all the time. Life presents us with many challenges every day, both at school and at home, in our free time or when we start working. It's normal to feel all kinds of emotions.

What do you know about happiness?

Quiz

In difficult times you can keep these tips in mind to cope with your emotions and thoughts:

Some things you can do

Practice mindfulness and listen to how your body feels: what your physical sensations are, your emotions, your thoughts... Use this information to share with others and make better decisions.

How to do a relaxation exercise?

Dedicate time to activities that make you enjoy . Practice your hobbies or look for new ones, group activities related to the activities you like.
When you feel bad, ask for help and accept it when you get it.
Surround yourself with people who make you feel understood and heard and maintain contact with them.
Think about your goals in life , especially those in the short and medium term. This will allow you to focus on tasks and activities that will put you on the path to achieving these goals, and you will be able to build a life that is meaningful and worth living, despite adversity.
Stay connected with your social circle and expand your networks: classmates, extracurricular activities, organized activities, contact with neighbors.
Put into practice skills such as the ability to make responsible decisions , assessing different scenarios, your social skills , such as putting yourself in the other person's shoes, actively listening, sharing your experiences and expressing emotions, and solving problems or difficulties.
Try to highlight your positive qualities , keep them in mind. For example, you could make a list of the qualities and skills you appreciate about yourself or ask people close to you about what they value about you.
Also work on changing or improving those qualities that you don't have as developed and that could help you feel and function better; for example, I want to improve my perseverance with my studies, and for that I will set small short-term goals. For example, make a realistic study schedule, ask the school counselor for help to learn study techniques, start going to the library to study.
Journaling , writing down in a notebook or diary what you are experiencing , helps improve well-being. Focus on situations, thoughts, emotions and behaviors and how they connect to each other. Getting it out frees you from the inside!
If you find it difficult to manage this discomfort, ask for help from trusted people in your family, school or social circle. Remember that, with the right support, you can learn to better manage discomfort and your emotions.

Healthy and self-care habits

Structure your day . Try to maintain a balanced schedule, regular routines, and academic and leisure activities.
Do physical exercise . Whatever you like, but try to do it regularly.

Benefits of sport in children and adolescents

Maintain proper sleep hygiene ; follow the same times every day to go to bed and get up, avoid energy drinks or coffee, maintain specific routines that you repeat every night, do some exercise in the afternoon and try not to sleep during the day.
Limit screen use : limit cell phone use to certain times of the day, don't have your cell phone within reach when you go to sleep.
Eat healthily : consume more fruits and vegetables, avoid ultra-processed products and snacking between meals.
It's not all about studying and taking care of your responsibilities. It's important that you have your free time , both to do things in a group and on your own.