Improving your mental health

Sleep is important for physical and mental well-being. Poor quality or too little sleep can increase stress and the risk of low mental well-being and mental illness. The length of time, the quality and timing of sleep are all important.

Regular physical activity has many health benefits, including improving your mood, and decreasing feelings of stress and anxiety. The most important thing to remember is to choose an activity that you find fun.

Spending time outdoors can benefit you by reducing stress and improving mood. It can also help to reduce symptoms of anxiety, depression, insomnia and tension headaches.

Diet and nutrition are important parts of your overall health and well-being. If you feel that your relationship with food is negatively affecting your mental health, contact a registered dietitian or your health-care provider. Learn more about eating disorders and disordered eating.

Your relationships with other people impacts your mental and physical health. Feeling isolated and lacking social support is linked to depression and a higher risk of heart disease. Good quality relationships are linked to increased self-esteem, lower stress, and even a longer life.

Mindfulness practices can help to improve well-being and reduce stress, worry, and other uncomfortable emotions. Mindfulness practices can be learned.

Too much technology and screen time can have negative effects on mental and physical health. Be mindful about your screen time.

Many people think that substances (e.g., alcohol, cannabis, and tobacco) help them relax and reduce stress. However, substances can have the opposite effect. If you have concerns about your or someone else’s substance use, there are resources available or you can talk to a health-care provider.

Taking action is the first step in managing your stress. There are many resources available and techniques that you can learn to help cope with stress.

Resources to understand and cope with uncomfortable emotions (e.g., loneliness, low mood, worry, angry feelings and grief) are available through Canadian Mental Health Association, Anxiety Canada, and Kids Help Phone.

The transition to post-secondary school can be tough and stressful for some. Developing personal and professional resilience can help you adapt to potentially stressful situations. There are resources available to help students understand mental health and what they can do to improve it, as well as how to help a friend.

Becoming a parent is a big life transition which can impact your mental health.

Visit our pregnancy and postpartum mental health page for more information on parent mental health.

Planning for a mentally healthy retirement is important in making a positive mental health transition to retirement.

The signs of mental health concerns are not the same for everyone. Some common signs include changes to someone’s thoughts, feelings, and behaviours that:

• Are more intense and more persistent than usual.
• Last longer than two weeks.
• Negatively affect daily routines, relationships, and responsibilities (e.g., changes in sleep, eating, participation in activities, and substance use).

The mental health continuum can track your mental health and wellness and help you identify when to reach out for help.

Getting help early makes recovery from a mental health concern easier and can prevent things from getting worse.

• Talk with your doctor or a health-care provider about supports for your mental well-being.
• Access mental health services through your school board, post-secondary campus, Employee Assistance Program, and health benefits, if available.
• Use this online directory to find mental health services that are available in the Southeast Public Health area for free or low cost.

It can be hard to talk about your mental health or asking for help with your mental health. These resources can help:

• Reaching Out – School Mental Health Ontario
• Have that Talk – Ottawa Public Health

If you are concerned about someone else’s mental health, BeThere.org has more information on how to support someone who might be struggling.

Use our online directory to see the different types of mental health and substance use services available in the Southeast Public Health area.