Mental health is your total psychological well being. It encompasses how you feel about yourself, the quality of your relationships, and your ability to control your emotions and deal with problems.
1. Prioritise social connections, particularly face-to-face.
Phone calls and social media have their uses, but few things can compare to the stress-relieving, mood-boosting impact of meaningful face-to-face contact with others, particularly those you care about and who energise you. COVID-19 substantially curtailed this chance for several years, but as restrictions are gradually lifted, now may be a good moment to rebuild safe in-person relationships.
2. Stay active.
Staying active benefits both the brain and the body. Regular exercise or activity can benefit your mental and emotional health, reduce stress, boost memory, and help you sleep better.
3. Speak to someone.
Speak to a friendly face. If you have issues, pressures, or worries, talking about them with someone who cares is one of the most effective strategies to relax your nervous system and relieve tension. And vice versa: Listening to others in a safe and supportive environment can help you gain broader insights. It is critical that both parties feel comfortable sharing and hearing each other's opinions; if the concerns go beyond this, consider consulting with a professional (see programmes and resources at the end of the article).
4. Appeal to the senses.
Does listening to uplifting music make you feel calm? Does squeezing a stress ball make you feel more centred? How about going for a walk in nature and enjoying the sights and sounds of the trees? Everyone reacts to sensory input differently, so try healthy sensory inputs (rather than bad sensory inputs) to see what works best for you.
5. Begin a relaxing practice.
Yoga, mindfulness, meditation, and deep breathing can all help you feel less stressed.
6. Prioritise leisure and introspection.
We are all guilty of being "too busy" to take some time off, yet leisure time is essential for emotional and mental wellness. Take some time to relax, reflect, and focus on the positive aspects of your day, even if they are minor. Write them down if possible, as they are easy to forget. If your mood needs to be lifted, ponder about them afterward.
7. Consume a brain-healthy diet to maintain good mental health.
Beans, legumes (e.g., lentils), omega-3-rich fatty fish, nuts (e.g., walnuts, almonds, cashews, and peanuts), avocados, dark leafy greens (e.g., spinach, kale, and Brussels sprouts), and fruit (e.g., blueberries) are all foods that may help you feel better. Dark chocolate has also been shown to have potential benefits for mental health. A licenced dietician can provide the greatest dietary and nutritional guidance.
8. Do not skimp on sleep.
Many people underestimate how important it is. Sleep is the most effective technique for the body and mind to refresh and revitalise. One method to improve your sleep is to avoid screen stimulation in the hours leading up to bedtime. Consider reading or listening to soothing music instead.
9. Find purpose and meaning.
Finding meaning in your day is important for good mental health, but it varies from person to person. You may try one of the following:
Participate in work and recreation that make you feel helpful.
Invest in connections and spend quality time with people that are important to you.
Volunteering can improve your life and make you happier.
Find methods to care for others, which may be both gratifying and challenging.
Consider performing one kind deed or gesture per
10. Get help if you need it.
If you or a loved one want assistance, there are numerous programmes and resources available to you:
Wellness Together Canada offers free and confidential mental health and substance use treatment 24 hours a day, seven days a week.
Kids Help Phone provides free and confidential e-mental health help to young people across Canada, available 24/7 in English and French via phone, text, chat, and other channels.
The National Indian Residential Schools Crisis Line offers 24 hour emotional support and crisis intervention services to former Residential School students.
Here to Help delivers reliable mental-health and substance-use information.
Kelty Mental Health Centre helps children, youth, and families.
BC Crisis Centre is a non-profit organisation. day.
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