getting active can do wonders for your mental health
engage in physical activity
It help lift your mood and ease symptoms of depression and anxiety, but it can also be a great way to manage substance cravings and support overall well-being.
Try some of these tips:
Try out a quick 5 minute yoga video on YouTube or even a 10 minute guided workout!
Try out some cardiovascular exercise like walking, running, swimming, kayaking, hiking and dancing.
You can even start with a short walk around the block or neighbourhood to get moving!
Check out some outdoor activities like fishing, bird watching, hiking and water based activities that specifically in the Fraser Valley region!
Are you someone who needs music to get you moving? Check out our playlist to add some extra excitement to your workout!
connect with others
Feeling connected to others is essential for maintaining good mental health. Social connectedness includes feeling the support of friends and family, meaningful relationships and a sense of belonging in your community. Social connectedness, referred to as feeling close to others, has been found to support and maintain mental health.
Try this:
Reach out to those you care about, even just with a quick text message or a short call.
Volunteer at local animal shelters, community centers or a local library!
Even small gestures like helping a neighbour with tasks like carrying in groceries or walking their dog or engaging in a community clean up!
Specifically in the Fraser Valley area, you can volunteer at places like at Chilliwack Community Services!
Join online communities like Facebook that are dedicated to your interests like painting or photography.
Feeling disconnected or lonely is something that many of us go through. Especially when you re dealing with social anxiety or low energy, things like joining support groups can feel like too much. Here are some more small, manageable steps you can take to gently invite a little more connection into your day.
Head over to your local library and pick up a library card!
Say hi to someone you see regularly. This can be a classmate, barista at your favourite coffee shop or a neighbour!
If talking in person feels like too much, try connecting online by interacting with a friend’s post on social media!
You do not have to do all of these things, just one is enough. It’s okay if it feels hard, you are not alone. One simple step can go a long way!
Boost your good vibes with our curated playlist.
quality sleep
As we know, sleep plays a key role in how we function and feel each day, and it’s an important part of taking care of our mental health. Better sleep can make a big difference and help reduce feelings of stress, depression and anxiety.
Here are a few sleep tips:
Try and get 8-9 hours of sleep each night
Avoid caffeine at least 6 hours before bedtime
Try and establish a sleep schedule where you go to bed around the same time and wake up around the same time.
Decrease screen time 30 minutes before bed.
Relax and unwind with our soothing sleep playlist. start your restful journey!
Healthy Eating
A healthy and balanced diet can go a long way in positively impacting not only your physical health, but also your mental health. Eating a diet rich in protein, vegetables, fruits and whole grains, and limiting processed foods, can help lower the risk of mental health issues like depression.
Here are some tips for healthy eating:
Try to reduce consumption of heavily processed foods like packaged snacks, candy and sweetened drinks.
Check out Canadian Food Guide that is filled with specific tips on how to eat healthy!
Incorporate more fruits and vegetables into your daily diet, such as having apples, berries, carrots or broccoli.
Choose whole grains over refined grains such as brown rice, and oatmeal.
Consume more lean protein like fish and chicken.
Eat your meals with others!
Whether a friend or a family member, eating with others can help you be more mindful of what you are eating and spend quality time with others.
Try out this healthy breakfast recipe: Simple Yogurt Bowl
How to:
Choose your favorite yogurt, like Greek yogurt for extra protein.
Add any fruit you like-fresh or frozen- such as blueberries or banana.
Top with granola, nuts or seeds like almonds, chia, or walnuts, and a spoonful of nut butter for extra nutrients!
Try out this healthy dinner recipe: Simple Stir Fry
How to:
Get some of your favourite vegetables- fresh or frozen- such as broccoli, bell peppers or carrots and saute them in a sauce pan with cooking oil such as olive oil.
Separately, cook up some rice or noodles of your choice and then toss them together with the vegetables and soy sauce or any other preferred sauce!
We understand that healthy eating can be expensive and time-consuming. Here are some low-cost and simple meals that can get you started!
A Note for family and friends
Supporting family or friends experiencing mental health issues can be very difficult and emotionally taxing, and finding time for yourself to engage in self-care is also super important
Here are some other tips for self-care if you know someone experiencing mental health issues:
Stay connected with others
This can help to mitigate feelings of loneliness and can be done with friends, family or even a therapist.
For example, try calling a friend, invite friends over for dinner or even play online games with family or friends!
Join a support group
These are good places to connect with others that are going through similar experiences.
Here are some links to support groups:
Mood Disorders Association of British Columbia: Provides support groups for families online or in person.
Families for Addiction Recovery: Provides online parent support groups for those experiencing substance use.
If a support group is not your thing, try and make time for yourself:
It is important to ensure you take the time to engage in activities and opportunities that allow you to relax.
For example, do what helps your mental health the most, whether that is exercising, having a nice hot shower, reading or meditating.