How are you feeling today?
Understanding what's happening inside you
Anxiety is your brain sending a warning signal — like a fire alarm. It's completely normal. Everyone feels it. But sometimes the alarm goes off when there's no real danger.
Heart racing. Stomach tight. Thoughts spinning. Hands sweaty. Hard to breathe. These are your body's signals for "I feel unsafe" — even when you actually are okay.
In our teachings, fear and worry are part of being human. Elders say when we feel this way, we return to the land, to our breath, to community. You were never meant to carry this alone.
Picture the worry as a small being that wants to keep you safe — but sometimes overdoes it. You can listen to it, thank it, and then decide together what's actually true.
When anxious, the emotional part of your brain takes over from the thinking part. Breathing, movement, and grounding help "turn back on" your thinking brain.
Anxiety feels like it will last forever — but it doesn't. Like a wave, it rises and falls. You've made it through every hard moment so far. That's 100%.
Notice how you're doing — one moment at a time
Tools for when things feel heavy
Go outside. Put your feet on the ground. Listen to water or wind. Let the land remind you who you are. Even 5 minutes outdoors can shift your nervous system.
Ask an Elder or family member to smudge with you. The smoke carries your worries away. The ceremony reminds your body that you're held by something bigger.
A heartbeat rhythm helps your own heart slow down. Even humming quietly or listening to hand drum music can bring you back to yourself.
Elders have carried hard things before. They won't judge you. They'll listen in a way that's patient, steady, deep. Just start.
Ask a knowledge keeper about calming plant medicines your community uses. This knowledge belongs to you.
In a circle, everyone is equal. You share, others listen without interrupting. Ask a trusted adult to help facilitate one.
Breathe in 4 counts, hold 4, out 4, hold 4. Repeat 4 rounds. Works fast to calm your nervous system.
Name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste. Pulls you out of the worry-spiral and back to now.
Get the worry out of your head and onto paper. You don't need to share it — just let it exist outside of you.
Anxiety gets bigger when we keep it hidden. Telling even one trusted person almost always makes it lighter.
Set aside 10 minutes a day for worrying on purpose. When worry shows up outside that time, say "I'll think about you at worry time."
Breathe in 3 counts, out 6. A longer exhale activates your calm signal. Do this 5 times.
Make tight fists, hold 5 seconds, let go. Repeat up arms, shoulders, and jaw.
Run cold water over your wrists for 30 seconds. It can interrupt the panic response.
Put on a song that makes you feel safe or calm. Let it carry you for 3 minutes.
Walk and count steps up to 10, then start again. Simple counting interrupts the spiral.
Shake your hands, arms, and whole body for 30 seconds. It burns off the adrenaline anxiety produces.
Close your eyes. Slowly notice each part of your body from feet up. Where you notice tension, breathe into it.
Palms flat on a wall, push hard for 10 seconds. Uses up stress hormones in your muscles.
Sway slowly side to side like a tree in the wind. This rhythm signals safety to your nervous system.
Box breathing — used by Elders and athletes alike
Each side of the box is 4 counts — in, hold, out, hold. Four rounds is all you need.
In Anishinaabe tradition, breath is a living gift — it connects us to the Creator, to each other, and to the land. To breathe with intention is to pray.
When anxious, your exhale gets short. Box breathing forces equal inhale and exhale, activating your vagus nerve — your body's main "rest and calm" signal.
Teachings on fear, courage, and being human
Courage does not mean you are not afraid. It means you are afraid — and you keep going anyway. That is the teaching of the eagle. It still flies, even in the wind.
The beaver doesn't build alone. The geese don't fly alone. You are not meant to carry your worry alone. Reach out to your family, your community. We are here.
When you feel lost inside, go back to the land. Sit by the water. It has been here since the beginning. It will remind you that you belong here too.
We learned to listen from our earliest days. We could not live good and useful lives unless we listened. This was the normal way for us to learn — not by asking questions. We learned by watching, listening, waiting.
I used to think I was the only one who felt anxious about school. Then I talked to my kokum and she said she felt the same way. That helped so much.
The Seven Teachings — love, respect, courage, honesty, wisdom, humility, truth — are not rules. They are invitations. When we are struggling, we return to them. They hold us.
A private space — write freely, without judgment
Every check-in is a step forward
Progress isn't a straight line. Some days are harder — that's part of being human. What matters is that you keep showing up. Every check-in, every breath, every time you reached out — that is courage.
You reached out — that already took courage.
Put your hand on your chest. Feel your heartbeat. Say: "I am safe. I am here. This will pass." Then breathe slowly out through your mouth. Do this three times.
Name 5 things you SEE. 4 you can TOUCH. 3 you HEAR. 2 you SMELL. 1 you TASTE. This pulls you back to the present moment.
Your teacher, counsellor, or any trusted adult at Thomas Fiddler Memorial School. Just say "I need support right now." That's enough.
Call: 1-800-668-6868
Text HELLO to 686868
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A parent, grandparent, aunt, uncle. "I'm having a really hard time right now" is enough. You don't have to have it all figured out.
Many people in your community have felt exactly what you're feeling. You belong here. You matter. This hard moment will pass.