These emotion words can help you identify what you are feeling. Choose three words that match how you are feeling right now.

Are any of these emotions a surprise to you?

It is normal to feel a few emotions at the same time. But we often do not stop to think about how we are actually feeling. Taking a pause to name your feelings can help you understand how you are doing, and help you figure out the next step.

When you go through hard times, it is normal to feel like you have lost a lot. Some losses include the routines you are used to, or the plans you have for your family. This is a form of grief, and your feelings are real.

People often react to loss in different ways. You might find yourself thinking:

• This can’t be happening.
  • It can be hard to accept what is happening. You may find yourself hoping that things will go back to the way they were.
  • It is okay to take time to accept your situation.

• This is not fair.
  • You may feel angry about why this is happening to you.
  • It is okay to feel angry, but try not to let your anger control you. You can find tips to manage your emotions in the next section.

• Maybe I can fix this.
  • You may try very hard to make things work in the way that you want. 
  • But sometimes, trying too hard can hurt you or those around you. It is okay to accept that there are some things you cannot control. 

• I feel sad.
  • You may feel sadness, regret or guilt. Sometimes, these feelings can be very strong, like everything feels hopeless or that things will never get better. These feelings are normal when you are trying to accept a loss. 
  • You do not have to go through this alone. You can reach out to people around you, and find tips to manage your emotions in the next section.

• I am ready to move on.
  • This does not mean that everything is perfect now. 
  • It means that you have grown through a difficult experience and are ready to keep going.

There is no right or wrong reaction. You may go through the same feelings and thoughts many times, or feel different feelings at the same time. It is okay to take as long as you need to feel better. You will feel better over time when you care for yourself.

It is okay to feel your emotions. Try not to avoid them or let them control you. Feeling your emotions can help you understand and take care of yourself better.

Here are some things you can try:

• Breathe in and out, slowly and deeply.
• Write down how you are feeling and what happened.
• Let out your feelings through art, music, or dance.
• Share how you feel with someone you trust, such as a friend. When others know how you feel, they can support you better.
• If things feel hard to manage on your own, speaking to a counsellor can be helpful. Do not be afraid to ask for help.

Activity: Deep Breathing

Deep breathing can help calm your body and mind:

• Sit up straight on a comfortable chair, with your feet flat on the floor.
• Focus on your breathing:
  1. Breathe in slowly through your nose for 4 seconds
  2. Hold your breath for 4 seconds
  3. Breathe out slowly through your mouth for 4 seconds
  4. Rest for 4 seconds
• Repeat for 2 minutes, or until you feel calmer