12 Daily Habits to Improve Your Mental Health in Canada

The well-being of one's mind is equally important as physical well-being. Daily life in Canada can produce many obstacles such as long winters, hectic work schedules, high living expenses, and societal pressures. However, by taking small steps daily, one can create a positive impact in the long run. A complete overhaul of your life is not necessary. Simple things done consistently create a sense of calm, a sense of joy, and a sense of balance in life.

In this article, you will learn about some great daily practices that support mental health, with a scientific explanation and adapted to fit the Canadian way of life.

1. Maximize Daylight In The Morning 🌤️

Winter months are typically when Canada experiences long periods of cold and dark. Many times, there is little to no sunlight on the horizon and daylight hours are much shorter, particularly in the fall and winter. This can influence the way a person feels, and the risk of seasonal affective disorder (SAD) increases.

Healthy Practices

• Wake Up Immediately To Bright Light
• Spend 10-20 minutes outdoors first thing in the morning
• Use a Special Light Therapy Lamp During The Winter Months

Why is it beneficial?

Exposure to bright light during the morning helps regulate your Circadian Rhythms, increases levels of Serotonin, and increases Mental Energy & Concentration.

2. Keep a Consistent Sleep Schedule 😴

Maintaining a regular sleep cycle is very important to your mental well being. Not getting enough restful sleep regularly can heighten feelings of anxiety, tension and sadness.

Regardless of where you live, it is essential that you have the same hours to sleep every night, which means the following:

• Be sure to go to bed and wake up at the same time every day. 
• Don't use screens an hour before bed at night. 
• Make sure that your bedroom is as dark, quiet and as cool as possible.

For Canadian residents: 

During the winter months, when it's dark out earlier in the evening, warm indoor lighting should be used to allow your body to unwind naturally.

3. Exercise is the best remedy for mental health issues.

Physical exercise is one of the most powerful tools you can use to maintain good mental health, but you don't need to join a gym to use this tool effectively.

Examples of simple things you can do to get your daily exercise:

• Walk for 30 minutes around the area where you live.
• Stretching or do yoga.
• Participate in ice skating, snow shoeing or do indoor workouts during winter months.

Exercise benefits of improving mental well-being:

• Reduces levels of stress hormones
• Improves moods and confidence
• Relieves depression and anxiety.

4. Eat for your brain's health.

You are what you eat. Therefore a balanced and healthy diet supports your brain's functions and maintains your mental/emotional well-being.

Here are a few foods that are good for your mental health:

• Fish such as salmon and tuna.
• Whole grains.
• Fresh fruits and vegetables.
• Nuts, seeds and legumes.

Nutrition tips for Canadians:

During the winter months you may have less sunlight, so it's especially important to consume foods or supplements that contain vitamin D, which will help to maintain your mental health.

5. Develop Mindfulness and/or Meditation 🧘‍♂️

Practicing mindfulness allows you to remain present and decrease excessive thinking or 'overthinking' about things.

Examples of Mindfulness or Meditation that can easily be practiced:

• 5-10 minutes of pause/breathe deeply
• Download an App with Guided Meditations
• Walk or Stretch in a Mindful Way

Understanding - how this helps (Benefits):

• Lower Anxiety
• Better ability to control your emotions
• Improved ways/ability to deal with stress calmly

You don't need to necessarily be 'perfect' in developing a Mindfulness or Meditation practice (the key is consistency/practice over time).

6. Being Socially Connected 🤝

A person should be socially connected to be mentally healthy; many Canadians experience social isolation, significantly in remote and cold areas during the winter months.

Social Connections (healthy social habits)

• Make daily phone calls/texts to one person
• Meet up with someone for a coffee, walk or go for lunch occasionally
• Join local or virtual online community groups

Important Note:

Social connections - quality > quantity. Having one meaningful social connection is often sufficient to increase a person's mood.

7. Limit Your News Consuming/Social Media 📱

News consuming, particularly negative news, can create significant amounts of stress and fear for an individual.

Boundaries to Maintain:

• Do not check your news before you go to sleep each night
• Limit the time you spend on your social media to specific times during the day
• Follow and read content that is positive and educational

Mental Benefits: Decreased feelings of comparison and decreased anxiety caused by having too many things requested or be exposed to be emotionally overloaded.

Nature offers many beautiful options for Canadians to relax and rejuvenate - including parks, lakes, forests, and trails.

8. Natural Activities You Can Do Every Day:

• Walking in a local park
• Enjoying lunch outdoors on a sunny day
• Taking a weekend hike or walking along a waterway.

Benefits of Being in Nature:

• Natural methods of decreasing stress
• Natural methods of increasing your ability to focus on tasks at hand
• Natural methods of increasing your overall mood, etc.

If you spend as little as 10 minutes in nature, you will feel better than before.

Gratitude is also essential for creating an environment where your mind can think positively (and thus, you have a positive self-image).

9. Simple Ways to Practice Daily Gratitude:

• Write down three things that you are grateful for each day.
• Reflect on your "best" moment during each day and write it down
• Say "thank you" more often than you currently do.

Mental Health Benefits of Practicing Gratitude Include:

• Improved mood
• Decreased negative thoughts
• Increased satisfaction in life.

A work-life balance is more important than you may think.

Unfortunately, many Canadians find themselves in situations that lead to stress and burnout from their workplaces.

10. Examples of Boundaries You Can Create in your Work-Life:

• Take regular breaks throughout the day
• Do not check/respond to work emails after hours/weekends
• Schedule time for relaxing/rest and hobbies.

Resting is important - it is not considered laziness. Rest is required for mental recovery, as well as increased productivity.

11. Limiting Your Use of Alcohol and Caffeine Substances:

Both caffeine and alcohol have been shown to contribute to feelings of anxiety and depression, respectively.

Some Healthier Alternatives:

• Limit your consumption of caffeine to early in the morning
• Replace your evening beverage with either water or herbal tea
• Drink plenty of water throughout the day; staying well hydrated helps you maintain a lower stress level and increases your energy level.

12. Seek Support When Necessary 🧠

A healthy mind also recognizes the time is right to seek assistance.

In Canada you may:

• Speak to Your Family Doctor
• Make use of No Cost/Low Cost Mental Health Care Facilities
• Call upon Crisis/Hospice Services

Asking for Help is a Symbol of Courage not a sign of Defeat.

Maintaining a Healthy Mind does not have to be done through Major Changes. By establishing a few Positive Daily Habits and doing them consistently, you can see Great Long Term Gains. Living in Canada provides specific types of challenges as well as wonderful resources that provide substantial opportunities for achieving Balance within yourself (physically, mentally, emotionally & spiritually).

Choose one or two positive habits to Get Started With – Start Small, Add More! Your Mental Well-Being Should Receive Attention Daily; you must care for it as you would your Body.