Top 8 tips to boost your mental health

There is no health without mental health. To help you with your daily stresses and challenges, we offer 8 tips to boost yours.

"Mental health" refers to your overall psychological well-being. It includes how you feel, the quality of your relationships, and your ability to manage your feelings and deal with difficulties.

Anyone can experience mental or emotional health problems – and many of us will in our lifetime. One in five Canadians lives with a mental health or substance use problem.

These tips can help you improve your mood, become more resilient and enjoy life more.

1. Prioritize social connection – especially face-to-face

Phone calls and social media have their place, but few things can beat the stress and excitement of a quality face-to-face meeting with other people, especially those you love and people who energize you.

2. Stay active

Staying active is as good for the brain as it is for the body. Regular exercise or activity can have a major impact on your mental and emotional health, reducing stress, improving memory and helping you sleep better.

3. Talk to someone

Talk to a friendly face. If you have worries, stress or concerns, sharing them with someone who cares is one of the most effective ways to calm the nervous system and relieve stress.

4. Appeal to your senses

Does listening to an uplifting song soothe you? Does squeezing a stress ball help you feel centered? How about going out into nature and enjoying the sights and sounds of the trees? Everyone responds to sensory input a little differently, so experiment to find what works best for you.

 

5. Start a relaxation practice

Yoga, mindfulness, meditation, and deep breathing can help reduce overall stress levels.

6. Make rest and meditation a priority

We can all be guilty of being "too busy" to waste time, but free time is essential for emotional and mental health. Take time to rest, reflect, and pay attention to the positive things in your day—even the little things. Write them down if you can, as they are easy to forget. Then think about them later if your mood needs a boost.

7. Eat a brain-healthy diet to promote strong mental health

Foods that can boost your mood include fatty fish rich in omega-3s, nuts (walnuts, almonds, cashews, and peanuts), avocados, beans, leafy greens (spinach, kale, and Brussels sprouts), and fresh fruits such as blueberries.

8. Don't skimp on sleep

It matters more than you think. Sleep is the best way for our body and mind to recharge and rejuvenate. One way to sleep better is to take a break from the stimulation of screens — television, phones, tablets or computers — in the hours before bed. Consider reading or listening to relaxing music instead.