There are things we can all do to take care of ourselves and support our own mental health. Adequate sleep, proper nutrition and physical activity are some examples. However, it may be very difficult to focus or look after these things if you experience other stressors and factors in your life like poverty, unstable housing, violence, unsafe neighbourhoods, etc.
Sometimes talking to a friend or family member about how we are feeling can be helpful.
Everyone deserves support.
There may be periods in our lives when we are struggling and talking to a professional, like a counsellor or therapist, can help. There are good mental health supports available online or in-person.
Sometimes, learning more about an issue that we are dealing with, and reading about what might help, can be a place to begin.
Below are some resources about various topics that might be helpful.
You can also think about building a self-care plan if you are facing stress related to a traumatic life event.
Also see our Mental Health Supports page for supports and services in your area.
Looking after your health and staying healthy is important. Getting enough, good quality sleep; being active and reducing the amount you sit; and eating healthy, all matter and can:
- Enhance your quality of life, mood, and ability to think.
- Improve your bone health and physical function.
- Lower your risk of heart disease, type 2 diabetes, several cancers, anxiety, depression, dementia, falls, and injuries from falls.
Sleep
Are you getting enough sleep?
- When we sleep, we are letting our minds and bodies rest and restore. This is important for overall health, including mental health.
- The 24-Hour Movement Guidelines provides guidance on how much sleep is recommended.
- There are some specific guidelines for pregnant people, adults with multiple sclerosis and adults with spinal cord injuries.
- Generally speaking, Adults and Older Adults Seniors 65+ need 7 to 9 hours of good-quality sleep on a regular basis
- Children and youth (aged 5–17 years)
Consistent sleep 9 to 11 hours per night for 5- to 13-year-olds
Consistent sleep 8 to 10 hours per night for 14- to 17- year-olds
- Infants and children 0 to 4 years of age need a lot more sleep, see the guidelines.
Tips for a good sleep
- Avoid or reduce caffeine after 2PM
- Relax and try to have a dark bedroom setting
- Avoid screens (tv, computer, phone) for 30-60 min before bed
- Have the same sleep and wake times daily
Physical Activity
Are you active and reducing the amount of time you are sitting and being inactive? Being active the whole day counts.
- Physical health and mental health are closely linked.
- Being physically active can help you to feel good, reduce stress, maintain a healthy weight and lower your risk for illness.
- Pick an activity that you enjoy and think about asking a friend or neighbour to join you!
- The 24-Hour Movement Guidelines provides guidance for every age.
Some key things for
Adults and Older Adults 65+
- Move more by taking part in moderate to brisk activity that breaks a sweat, gets your heart pumping, and adds up to at least 150 minutes per week (or at least 2½ hours per week).
- Moderate activity breaks a sweat, and you are breathing a bit harder (e.g., a brisk walk, jogging, skating, downhill skiing, vacuuming)
- Brisk activity breaks a sweat, you breathe harder, and it may be hard for you to talk (e.g., running, soccer, biking, squash, wheelchair sports)
- Try activities that will strengthen your muscles at least twice a week.
- Try climbing stairs, digging in the garden, lifting weights, push-ups, curl-ups, squats
- For 65+ (but every person can benefit) include activities that test balance
- Yoga, tai-chi, standing on one leg, getting up and down from a chair without using arms
- Reduce the amount of time you are sitting and are inactive to less than 8 hours a day.
- Try to have no more than 3 hours of screen time.
- Avoid sitting for too long and get up and move more often.
- Have several hours of light physical activities (e.g., strolling, cooking), including standing (getting up from your chair more often; or standing to watch something rather than sitting)
Children and youth (aged 5–17 years)
- Move more by taking part in moderate to brisk activity that breaks a sweat and gets your heart pumping and adds up to at least 60 minutes per day (or at least 1 hour per day).
- Try activities that will strengthen muscles and bones at least 3 days per week.
- Also include several hours of all kinds of planned and unplanned light physical activities.
Infant and Toddlers (0 to 4 years)
Nutrition
Mental health is complex. There is evidence to support nutrition as a front line approach to help with depression, mood disorders, and anxiety. Read more about it in the article Mental Health and Nutrition.
Remember healthy eating is more than the foods you eat. It is also about where, when, why and how you eat.
Below are some helpful tips to be mindful of your eating habits
- Take time to eat
- Notice when you are hungry and when you are full
- Cook more often
- Plan what you eat
- Involve others in planning and preparing meals
- Enjoy your food
- Culture and food traditions can be a part of healthy eating
- Eat meals with others
- Enjoying healthy foods with family, friends, neighbours or co-workers is a great way to connect and add enjoyment to your life.
Also read, Let’s Improve our Mood with Food, packed full of information about our food choices, and the impact they have on how we feel.
Canada’s Food Guide encourages us to eat a variety of healthy foods each day. It is important to know WHAT to eat for physical health to help reduce diet related illness (e.g., some cancer, diabetes, heart disease, etc.). Any diet related illness can also impact your mental health.
Social Connection
- We are social beings and connecting and staying connected to people is good for our mental health.
- Social connection can reduce stress and give one a sense of meaning, purpose and belonging. Even short, positive contacts can be helpful.
Read more about how social connection is the cure to loneliness.
How can you start connecting with other people?
- Volunteer or do something thoughtful or kind for another person. Helping others can have a positive impact on you too.
- Spend more quality time with family and friends.
- Join a group, club, or class related to an interest or hobby (books, art, sports).
- Spend time with others in nature.
- Go for a walk with another person (a neighbour, co-worker, friend, family member).
- Express gratitude to others (e.g., write a note or card and send it or give someone a call).
- Volunteer with an organization or local group.
- Get involved in your community (e.g., the food bank, school or library reading program, etc.)
- Provide social support to others (e.g., listening to a friend dealing with a problem).
- Get to know your neighbours.
- Invite a neighbour or friend for a tea/coffee or cold drink.
- If you cannot be with others in person, connect by phone, texting or video call.
Social Support
If you are not feeling like yourself, it can be helpful to talk to another person about that. Check out this video on how to talk about your mental health. Remember that having social support is a protective factor for positive mental health.
