Who can you count on when things get dark and stormy? Who is always there to help? Are they family members, friends, a favourite teacher or coach, doctor, social worker, counsellor, or others?

How do they help you? Is it something they do or say?

Can you think of anyone else who you could reach out to? Try to think of one other person. It could be someone you’ve lost contact with, someone you’d like to know better, or someone else.

It’s normal to feel down from time to time. Sometime people disappoint you, or something happens that makes you feel gloomy. Life is full of stresses that can take a huge emotional toll.

What stresses you out? Name the things that suck the energy out of you.

You don’t have to feel bad. List some things that make you feel happy and relaxed.

One way to build confidence is by doing something you’re good at. Everybody has at least one special talent, like being good at video games, or knowing how to make people laugh. What are your special talents?

What is one thing you could do today that would make you feel good? Maybe you could talk to a friend, go to your favourite place, or take a walk. You could also try eating a healthy meal, getting a good night’s sleep, playing sports, writing about your feelings, doing something you enjoy, or doing something nice for someone…

It’s healthy to have goals, and it takes courage to make them happen. What is one thing you could do to improve your life over the next month? For example, you could try to make a new friend, make an appointment with a counsellor, try a new hobby…

Name a goal that you would like to accomplish a year from now. Could you get a new job, take a trip, graduate from school? Is there anything else you’d like to set your sights on?

The future is anyone’s guess. Close your eyes and imagine yours. What do you hope will come true for you? Is there something you really want to have? The sky’s the limit, so dream big.

Congratulations! You made it. Now you have your very own life map. It’s yours to take with you. When things start to feel bleak, just look at your map and chart your course. And remember, the journey is yours, but you don’t have to travel alone.