In today’s environment, we are all subjected to varying degrees of stress. There are numerous tangible reasons to feel overwhelmed, depressed or anxious, but even in the absence of a clear explanation, these feelings may exist.
In some circumstances, it is necessary and recommended to seek professional help. Your doctor may recommend medications as a tool to help support you, or professional counselling may be recommended. There are also many natural methods that can be very helpful to support yourself.
You may notice that many of the recommendations for mental health wellness correspond to physical wellness. It is not coincidental! They are undoubtedly inter-related. Supporting your physical body positively impacts your mental health and vice-versa. Please consider each of the strategies listed below as potential ways to manage stress and mood.
Physical Activity
- Aim for an accumulated 30-60 mins of aerobic exercise daily on most days of the week. If you are not currently active, start with 10 mins/day and gradually add to that. Breaking it up into several 10-minute sessions throughout the day is another great idea to accumulate the recommended activity
- Do anything that elevates your heart rate and makes you breathe a little heavier. Try to choose something you enjoy rather than making it a chore. As much as possible make it fun! Try group challenges or set personal goals.
- Examples: brisk walk, jog/run, bike ride, swim, dance, yoga flow, vigorous household chores, actively playing with children
- Spending time outdoors in nature can also boost your mood and decrease stress
Sleep
- Most adults should be getting 7-9 hours of sleep each night. Children require more.
- Aim for a consistent routine of sleep and wake times. Develop a bedtime routine that helps prepare your mind and body for sleep. Try a warm bath, dimming the lights, reading, meditating, journaling, breathwork, gentle stretches, soft music in the hour before you plan to fall asleep
- Limit screen time, bright lights, loud noises, vigorous exercise, stimulating mental activities in at least the 30 minutes prior to going to bed
- If possible, try to keep your electronic devices in a separate room or at least set them to “airplane” or “do not disturb” mode to avoid sleep interruptions throughout the night
- Limit or avoid alcohol and caffeine, especially close to bedtime.
Nutrition
- Eat a variety of whole foods including plenty of vegetables and fruits, protein rich foods and whole grains. Make water your drink of choice and drink lots of it
- Add healthy fats (eg. avocados, nuts or seeds, salmon/tuna). Swap processed oils like canola or soybean oil for cold pressed oils like sesame oil and extra-virgin olive oil
- Be mindful of your eating habits – take the time to focus on enjoying what you are eating, eat meals with others if possible, read food labels to understand what you are eating, and be aware of food marketing. Try not to multi-task while eating
- Limit or avoid highly processed foods with multiple, unrecognizable ingredients. Limit foods high in sodium, sugars or saturated fats
Meditative Practice
There are many different forms of meditation and simply put – it is an approach to training the mind
- A concentration meditation encourages you to focus on a single point such as a visual point, a repetitive sound or saying, your breath… The intention is to quiet your mind and tune out distractions by refocusing your thoughts on the focal point any time your mind wanders
- A mindfulness meditation encourages you to observe your thoughts and allow them to pass through without judgement or rumination. It cultivates an acceptance and awareness of self
- Guided meditations are sometimes easier to begin with. This is when a coach guides you through a meditation and directs you where and how to focus your thoughts. These may be practiced with an intention to address a concern (eg. addiction, managing depression/anxiety, gratitude, etc.)
In our digital word, there are many accessible mediums to assist a meditation practice. YouTube has a multitude of guided meditations, there are apps such as Headspace, Calm, Insight Timer and many more. Whichever format you choose to start with, start with shorter periods of time and gradually build on that. Aim for consistency and don’t be discouraged or disappointed if it is difficult in the beginning. It’s called a practice for a reason.
Here is an example of a short grounding exercise which can help during heightened times of stress or anxiety:
Start by sitting comfortably, close your eyes and take a couple deep breaths. Then open your eyes and look around and name out loud:
- things you can see
- things you can feel (your skin, the material of the chair or clothes, your hair, etc)
- things you can hear
- things you can smell
- thing you can taste
And finish off with another couple deep breaths
Other Helpful Guidelines
- Gratitude/Journaling – expressing your thoughts and feelings can help to release them from your mind. Directing your focus to positive aspects in the form of gratitude can help to shift out of a negative mindset.
- Breathwork – There are many different techniques but one of the simplest and most effective strategies is to aim for 6 breaths/min. 5 sec in 5 sec out for 5 mins 3x/day (or more). For more information about the benefits and effects of breathwork, access our patient information handout on Breath.
- Yoga – yoga is an ancient practice that helps to bring focus, awareness and connection to the mind, body and breath. There are many different disciplines and it is easily accessed through classes or online practices (eg YouTube, Yoga International, Glow Yoga, Gaia and many others)
- Social Connection – reach out to a family member, friend or loved one. Social support can give you a broader focus and positive self-image. It enhances quality of life and provides a buffer against adverse life events
- Social Media Detox – Social media in moderation can help us to feel connected, supported and motivated but too often it has become an unhealthy obsession that encourages judgement, comparison, low self-esteem and anxiety. Try to set limits and boundaries on how often or for how long you access these platforms. Unfriend or unfollow people or pages that are not serving you in a positive way.
Some Helpful Resources
Find resources at ConnexOntario for addiction, mental health and problem gambling treatment services at www.connexontario.ca or call 1-866-531-2600.
For online tools and apps to support your mental health https://mindyourmind.ca/
If you are experiencing a mental health or addictions related crisis:
- Contact your doctor, Go to the nearest hospital, Call 911 or Telehealth Ontario at 1-866-797-0000