About Mental Health
Mental health is a complex and important part of our overall health that is not always understood. However, furthering our knowledge in this area is empowering and helps us make informed decisions about our own health. The following information explains mental health concepts in a plain and accessible way. This is information that all Canadians can benefit from and it has been reproduced with permission from MentalHealthLiteracy.org
Obtaining and Maintaining Good Mental Health
With the popularity of the wellness industry, you will likely encounter many 'new programs, apps, supplements or products promising to improve your mental wellbeing. Unfortunately, many of these products are not only costly, but they also have very little if any evidence to support their effectiveness. Robust research continues to support a handful of basic self-care factors that play a large role in helping you maintain your mental health.
1. Restorative Sleep
A consistent, restorative sleep is essential for both our physical and mental health. It is well established that adequate sleep confers numerous mental health benefits, including improvements in retaining new information and managing emotions. [4] During deep sleep your brain even cleans itself.
About 8-9 hours of sleep per night is ideal for most people, but you'll know how much is right for you.
With busy lives and multiple responsibilities, it can be tempting to sacrifice sleep hours in order to check items off the never-ending to-do list; however, prioritizing a good night's sleep is key to daily productivity.
NOTE: Sometimes sleep problems can be an early sign of a health problem or mental illness. If you have been trying all these strategies and nothing seems to be working, make an appointment with your doctor to discuss your sleep and see if there is a medical issue that needs to be addressed.
Sleep Hygiene is a term to describe good sleep habits. Here are some tips to set yourself up for sleep success:
GET REGULAR
One of the best ways to train your brain and body to sleep well is to go to bed and wake up at around the same time every day. This regular rhythm will help you develop a consistent sleep routine.
A COMFORTABLE SPACE
It is important that your bed and bedroom are quiet and comfortable for sleeping. A cooler ambient temperature with enough blankets to stay warm may help with deeper sleep. Light-inhibiting curtains, eye masks and earplugs may also help.
SLEEP RITUALS
Regular sleep rituals can help prepare you for sleep. This could be reading, listening to music, gentle stretching, meditation or having a warm cup of (caffeine-free) tea. Avoid engaging in stimulating activities before bed, such as having an important or emotional conversation, or watching an exciting tv show.
CAREFUL WITH ALCOHOL
Although alcohol can initially make you feel drowsy, it is known to reduce the quality of deep sleep, making you feel less rested when vou wake in the morning. Try not to consume alcohol within 3 to 4 hours of going to sleep.
CURB YOUR CAFFEINE
Some people may be more sensitive to the awakening effects of caffeine than others, but all of us react to caffeine. In general, it's a good idea to avoid caffeine within 6 to 8 hours of bedtime.
WRITE IT DOWN
Have something on your mind? Is your brain continually scrolling through your to-do list?
Keep a pen and paper by your bed and jot down anything that's nagging at you. With the note there to read the next day. your mind may feel freer to relax.
POWER DOWN
Try to stay away from screens altogether for at least 1 hour before you go to bed. Remove your phone, computer, tablet, etc. from your room at bedtime. If you must keep them in your bedroom, disconnect them (for instance, put your phone in
"do not disturb" mode) so that they don't interrupt you when you are ready to sleep.
RESERVE YOUR BED FOR SLEEP AND SEX
The human brain is quick to make connections. Though it can be tempting to grab your laptop or phone to catch up on work, news or social media while vou're cozv in your bed, please don't. You want your brain to associate your bed with rest and relaxation, not working.
For more evidence-based information about health sleep habits, you can access this free resource:
• Healthy Sleeping (downloadable pdf): https://mentalhealthliteracy.org/w-content/uploads/2014/08/Healthy Sleeping.pdf
2. Physical Activity
Just like sleep, regular physical activity provides multiple benefits for both our physical and mental health. One of the best ways to relax and de-stress is to get active. For instance, being active during the day helps the brain to be ready for sleep at night. Although vigorous exercise is best, any physical activity counts. In a nutshell, "what's good for your bicep is good for your brain."
Research shows that for the biggest impact, 30 minutes of vigorous exercise per day (ex. going for a run, playing soccer, spin class, or aerobics) is recommended. Note that any amount and kind of movement is better than none at all. If you're not there yet, start out by making simple changes such as:
Taking a nature walk to start your day
Fitting in a walk on your lunch break when possible
Getting off public transit a stop early, or parking further from work or school and walking the rest of the way
Taking the stairs whenever available
Making sure to step away from the computer and take movement breaks throughout the work day
Taking a walk with a friend instead of going for coffee or drinks
Hopping on your bike for a ride around your community
Walking your dog after work or school
Remember: exercise is not about losing or maintaining weight - it's about keeping your body and brain strong
for now and for the future.
3. Healthy Eating
A well-balanced diet helps to keep you physically and mentally stronger. Here are some tips to consider for establishing healthy eating habits:
Aim to include a wide variety of foods from the major food groups in your daily intake.
Eat regular meals - yes, this means taking time for a lunch break!
Stock your work bag or desk with small low calorie snacks as an alternative to that donut and coffee.
Limit foods that are high in fat or sugar, or that are highly processed.
Plan healthy meals ahead of time and shop accordingly.
Share meals with others when possible. Connecting with colleagues, friends or family over a meal can be an important part of your day.
Be realistic: it's okay to enjoy a treat now and then, especially when you know you've been taking good care of your brain and body.
Check out the updated Canada Food Guide for more information and inspiration: https://food-guide.canada.ca/en/
Remember: just like exercise, healthy eating is not about losing or maintaining weight - it's about keeping vour body and brain strong for now and for the future.
4. Strong Supportive Connections
With busy schedules and multiple demands, it can be easy to lose touch with people. However, making time to connect with others is an essential component of obtaining and maintaining your overall mental health. Having a reliable support network of people in your life is an important part of staying mentally healthy. Your support network may include family members, intimate partners, friends or work colleagues among others. Although in-person connection with the important people in your life is ideal, virtual or telephone time with others can be meaningful alternatives.
Feeling a little disconnected? Here are some connection points to get you started:
Schedule regular 'catch up' times with loved ones: These may include a monthly coffee date, a weekly phone call, a nature walk or a visit at your home.
Make a lunch date: Invite a work colleague to join you for lunch or for a walk.
Reconnect: have you lost touch with someone you value? It might be time to send an email, text, or pick up the phone and let that person know you're thinking of them.
Make a reservation: invite a friend or family member who lives alone for an in-person or virtual dinner. Reserve them a seat at the head of the table and enjoy some quality time together.
Get involved: finding shared interests is a great way to build new connections with others. You might consider a sports team, club, faith group, or a volunteer organization.
Be open minded: Be inquisitive and interested in others and their lives. This may lead you to new and potentially enriching life experiences and relationships.
5. Helping Out
Helping others can also be an important part of maintaining your mental health: good for you and good for them! Sounds like a win-win! And, remember: no grand gestures required. Helping in smaller ways can make a big impact. For example:
Offer to shop or make a meal for someone.
Consider volunteering opportunities. If your employer offers volunteer days for employees, use
them.Shovel someone's sidewalk or walkway. Or offer to mow their lawn!
Take the time to write a thank-you letter, positive online review, or positive feedback form for a front line worker or service provider.
Send cute or funny pictures to brighten someone's day. A little humour can go a long way.
Tell someone you care about why you are thankful for them.
Hand write a letter or card: there's something particularly heartwarming about getting a personal note in the mail. Think of someone in your life who could use a pick-me-up and send them a post.
Self Care
Honouring the human need to rejuvenate is not a luxury; it is essential for both physical and mental health. With multiple demands, responsibilities and time commitments, it can be challenging to find time to disconnect, relax and do something to replenish your spirit. Yet, creating space for rest and relaxation are integral to maintaining your overall mental health. Taking time to relax on a regular basis can also help you recognize the strategies to use when you are feeling stressed or overwhelmed.
WHAT SELF-CARE IS NOT
Self-Care is not a prescribed set of relaxation
products, rituals or clichés that the wellness or beauty industries may try to sell you at a premium price. Self-care is not limited to a bubble bath or an expensive day at the spa (although, if these are your preferred ways to relax, then by all means go for it!).
WHAT SELF-CARE IS
Self-care is taking the time to do something you enjoy, simply because you enjoy it. There is no end goal, and no 'right' way to do self-care.
How one person replenishes their brain and body may look very different from the next person. It might be listening to or playing music, enjoying the arts, reading a book, spending time in nature, going to Church, meditating - whatever you find to be relaxing. Figuring out what works best for you is not a static, one-time process. Don't be afraid to try out alternatives.
"Self-Care is giving the world the best of you, instead of what's left of you."
-Katie Reed
Work Life Balance and Setting Time
Aside to Disconnect
Creating a balance between work, particularly when more and more of us are working from home, requires us to encourage and create for ourselves, and our staff, the healthy management to enjoy life outside of work.
The average worker spends 50.2 hours on work related activities per week. (Source: 2012 National Study on Balancing Work and Caregiving in Canada)
HAVING A CLEAR MANDATE FOR A WORK-LIFE BALANCE IN OUR MANAGEMENT MAKES SENSE FOR
EMPLOYEES AND HELPS TO:
Attract and retain staff
Reduce sickness and absenteeism
Improve morale
Increase productivity and work satisfaction
TIPS FOR EMPLOYERS TO WORK WITH STAFF ON SETTING A WORK-LIFE BALANCE:
Invite staff to have meaningful input into work environments
Clearly define roles and responsibilities with staff
Set schedules that respect life outside of working hours
Assess the risks of work-related stress and take action when needed with available
resourcesProvide opportunities for authentic interactions with staff outside of work responsibilities
WHAT WE CAN DO TO ENCOURAGE WORKERS TO DO FOR THEMSELVES
Take breaks, even small ones (eg: take a walk, do a breathing exercise, make some tea)
Make to do lists (ones that are achievable and help you keep track of tasks to be done over time)
Unplug from technology once in a while (or once a day for a set downtime)
Build downtime into your schedule
Choose activities that positively impact your work and personal life (yoga, online fitness class, outdoor activities like running, walking etc.)
Adapted from Source: CCOHS.ca Canadian Centre for Occupational Health and Safety
Communicating Your Boundaries
Learning how to be clear in communicating your boundaries can be difficult, but it is necessary. Clear and reasonable boundaries help you and those around you better understand and relate to each other.
CONSIDER THESE TIPS:
Setting clear and reasonable boundaries can be difficult, this gets easier with practice and time
Take some time to write down what your boundaries are.
For example: What time do you no longer wish to receive work related calls or answer emails in the evening?
Do you feel comfortable sharing personal feelings or events with a friend or colleague?
Who do you consider to be a safe ally (trustworthy) and who do you consider will be likely less supportive?
Communicating boundaries requires being explicit and clear
Explaining your boundaries can be done compassionately and with kindness
You are not responsible for or required to manage the emotions of the person receiving your boundaries. But, how you communicate your boundaries with others can be done in a thoughtful rather than a thoughtless manner.
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