Mental Health
Why is your mental health so important?
Mental health is key to our well-being. We can’t be truly healthy
without it. It involves how we feel, think, act, and interact with the
world around us. Mental health is about realizing our potential, coping
with the normal stresses of life, and making a contribution to our
community.Good mental health isn’t about avoiding problems or trying to achieve a ‘perfect’ life. It’s about living well and feeling capable despite challenges. Mental well-being is bigger than the presence or absence of a mental illness. People who live with a mental illness can and do thrive, just as people without a mental illness may experience poor mental health.
Each of our paths to mental well-being will be unique. We all have our own goals, our own challenges, our own talents, and our own supports. But good mental health is within everyone’s reach. Below, find tips and activities to help you take a look at your own well-being, discover your strengths, and take action.
Maintaining your mental health is a lot like staying physically fit: it requires a little effort every day
Everyday tips for keeping mentally healthy
Here are a few healthy practices that can be easily integrated into your daily life. The idea is that a lot of small, concerted actions can add up to a significant overall effect. Apply some of these ideas on a regular basis and you’ll find yourself feeling rejuvenated and more confident:Build a healthy self-esteem
Self-esteem is more than just seeing your good qualities. It is being able to see all your abilities and weaknesses together, accepting them, and doing your best with what you have. Self-esteem means recognizing your unique talents and abilities, and using that confidence to follow your goals and interests without comparing yourself to others.Activity: Build confidence
Take a look at your good points. What do you do best? What are your skills and interest areas? How would a friend describe you? Next, look at your weak points. What do you have difficulty doing? What things make you feel frustrated? Now, which list was easier to write? Remember that all of us have our positive and negative sides. We build confidence by developing our weaker areas and regularly reminding ourselves of the things we’re comfortable with and proud of.
Build positive support networks
Good relationships take effort, whether it’s relationships with family members, friends, or other important supporters. It takes courage to reach out and time to build trust. But social support is a very important part of mental health. People in our networks can offer many different kinds of support, like emotional support, practical help, and other points of view. Support can come from family and friends, neighbours, co-workers or classmates, faith communities, clubs or support groups for specific problems.Activity: Make time
Make time just to be with important people in your life. Make time for just having fun and enjoying each other’s company, and time for serious conversations.
Get involved
Being involved in things that really matter to us provides a great feeling of purpose and satisfaction. You make a difference, no matter how big or small your efforts. Getting involved connects you with others in your community who share similar interests or values, and connects you to groups of people you might not normally meet. It can help you learn new skills, build confidence, and see your own experiences in a different way.Activity: Volunteer
Be a volunteer. Read to children at your local library, visit people in a hospital or care facility, serve on a committee or board of your favourite charity, clean up your favourite park or beach, or simply help a neighbour.
Build resiliency
Resiliency means coping well with problems, stress, and other difficult situations. Problems and stress are a normal part of life. Situations like accidents or illness, unexpected life changes, and conflict happen to everyone. Resiliency is what helps you look at the situation realistically, take action when you can make changes, let go of things you can’t change, and recognize the helpful supports in your life. Your resiliency toolkit might include skills like problem solving, assertiveness, balancing obligations and expectations, and developing support networks. While some people learn these skills during treatment for mental health problems, we should really think of them as skills for everyone. You can learn more about these skills online, in books, through community organizations, or through your health care provider.Activity: Build your own toolkit
Set aside time to think about the resiliency tools you already have. This might include skills like structured problem solving or people who can help you in difficult situations. Remember to include strategies that have worked for you before. Keep your list on hand and use it as a reminder when you need help. It’s also a good way to see where you might want to build new skills or supports.
Recognize your emotions
Emotional well-being is not about being happy all the time. Feeling sad, angry, and anxious at times is part of being human. Emotional well-being involves expressing our emotions in a way that respects everyone. Bottling up our feelings doesn’t respect our own experiences, just as lashing out because we feel angry may not respect others. Emotional well-being also includes recognizing what influences our emotions, discovering how our emotions affect the way we think or act, taking action when our emotional response isn’t helpful, and learning to accept our emotions—even the difficult ones.Activity: Identify and deal with your moods
Find out what makes you happy, sad, joyful or angry. What calms you down? Learn ways to deal with your moods. Share joyful news with a friend, and find support when you feel sad. Physical exercise can help you deal with your anger or anxiety. Keep a stack of your favourite funny cartoons, stories, or videos for times when you need to laugh. And don’t forget the power of music to lift you up or calm you down.
Take care of your spiritual well-being
Spiritual well-being means getting to know ourselves, discovering our values, and learning to be at peace with who we are. It also involves finding and connecting to something bigger than ourselves and living with purpose. Spirituality can give us meaning and solace, help us overcome challenges, and strengthen our connections with others. This may mean religion for some, but it doesn’t have to—it’s really about how we feel on the inside.Activity: Connect with yourself
Set aside quiet, quality time to be totally alone. Try a breathing exercise: count your breaths from one to four, and then start at one again. Or do something you love to do, like dancing, going to a baseball game, building a bird house, going for a hike, or whatever works for you!
Asking for help
While family and friends are important supports, there are other resources out there to help you as well. Many communities have information centres that can provide lists of available services. Or a public library might help.Other possible sources of information and inspiration include:
- websites of reputable mental health organizations such as CMHA
- books about specific mental health problems
- films, videos and audio tapes
- courses and workshops offered through community centres, schools and universities
- people you admire for their ability to find balanceMaintaining your mental health sometimes means seeking the help of a professional
- If you have a mental health concern, speak with your doctor.
- For financial challenges, seek the help of a financial planner or debt advisor
- For direction in your work life, speak to a career counsellor and make a career plan.
- To repair relationships with loved ones and friends, talk to an expert and work through the issues.
How CMHA and other mental health organizations can help
Learn how to take care of your mental health. Get the facts about mental illness. Find help for yourself or others.
CMHA can help. We have a remarkable team of more than 10,000 volunteers and staff across Canada providing vital services and support to well over half a million Canadians every year.
For more information on mental health programs and services in your community or to donate to CMHA, go to CMHA’s website at cmha.ca and mentalhealthweek.ca. Or contact your local CMHA, or any other community mental health agency/organization, to obtain information on available supports and services close to you
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