Life is full of ebbs and flows, the good and the bad, the ups and downs. While it would be nice to live in a constant state of “up” or “good”, it’s unlikely. And to be completely honest, without the bad, you can’t appreciate the good. This article is about creating a balance between both states. By boosting your mental health you’re stronger and better able to handle or navigate through the bad.

UNDERSTANDING GOOD MENTAL HEALTH

The way you think, act, feel, or behave in your daily life is dictated by your mental health. Good or strong mental health doesn’t mean you’re lacking problems or challenges. It means you’re in a better position to tackle the problems because of the positive characteristics good mental health is associated with. These characteristics often include:

• The ability to laugh and have fun.
• A sense of meaning or purpose.
• Being able to deal with a stressful situation and bounce back.
• The desire to learn new skills.
• Feeling comfortable and able to adapt to change.
• The ability to create or maintain friendships and professional relationships.
• Feeling confident in most things.
• An overall sense of contentment.

THE ROLE OF RESILIENCE

Having good mental health means you’re much likelier to navigate through any loss, disappointments, or changes. This is from resilience that builds up over time. It comes naturally when you work on your mental health and take the time to fully understand it.

Your mental health is much like your physical health. If an athlete who’s in great health (because of their constant training and nutrition) hurts their knee, they’re likely to recover quicker than a couch potato who suffered the same injury walking to the kitchen during a commercial break. The ability to bounce back like the athlete is called resilience.

Resilience means we have the tools for coping with difficult situations. Resilience gives us the positive outlook when we need it most, and helps us remain focused, productive, and flexible. Resilience may be born from adversity and going through difficult times, but it’s nurtured and grows when we care for our mental health.

GETTING TO KNOW AND UNDERSTAND YOUR MENTAL HEALTH

Mental health issues are common, on average 20% of us will experience a diagnosable mental illness each year. Many mental health professionals expect that number to be higher for 2021, because of the lockdowns Ontario has been facing. COVID-19 has impacted everyone's mental health at some point and will continue to do so, for at least a few more months.

The trick is to pay attention to your feelings. Don’t hide them or bottle them up, that often makes the situation worse. Toughing it out or using distractions such as alcohol, drugs, or other self-destructive behaviours will only make things worse in the end. We also shouldn’t give up by telling ourselves “this is just how things are”. Hoping the situation will go away or improve on its own doesn’t help our mental health either, even if the problem does solve itself; your mental health isn’t any better for it.  

HOW TO BOOST YOUR MENTAL HEALTH

The good news is you don’t have to feel this way. There are techniques you can practice elevating your mood, or become more resilient. But just like your physical health, you need to work hard on your mental health. Carve out time in your day to practice these techniques, the same way you would find time to exercise or train physically.

1. VALUE YOURSELF

You deserve to be treated with kindness and respect… especially by yourself. This could mean cutting yourself some slack when you make a mistake. It could also mean giving yourself time to do things you really enjoy, like play or watch a sport, do a crossword puzzle or play with the dog.

You can also learn to value yourself more when you take on challenges. Learning a new language or an instrument will boost your self-esteem and confidence. Just remember to be kind to yourself when you make a mistake or need extra time to practice. Learning new skills is about growing and feeling good about who you are, so keep that a priority.

1. SURROUND YOURSELF WITH GOOD PEOPLE

Those who have strong social connections and are surrounded by loving family are generally healthier (physically and emotionally). They have a built-in support network that can encourage them when they need it. Spend time with your friends and family, even if all we can do is visit virtually right now, that will still help boost your mental health.

1. CARE FOR YOUR BODY TOO

We tend to feel better mentally when we feel better physically. It’s important to eat a balanced diet. When we lack certain nutrients, we may become sluggish, or more susceptible to aches and pains. These drain our energy and mental health. Our resilience starts to fade too, making it hard to face adversities. Be sure to:

• Drink at least eight cups of water a day. This will give you energy, and help you heal whether it’s an injury or a headache.
• Eat nutritious meals, a variety of colourful fruits and veggies, as well as some healthy proteins and fats. Missing out on any of these can affect your physical and mental performance.
• Get 7-8 hours of sleep every night; too much or too little are gateways to depression.
• Exercise, at least moderately every day. Physical activity decreases depression and anxiety.

1. LEARN TO DEAL WITH STRESS

The ways we deal with stress can be different for everyone, but the end result is the same, increased resiliency. Stress is a part of our daily lives so experimenting with ways to manage it will help you see it through. There are plenty of popular stress relievers you can try such as counting to ten, meditation, tai chi, exercise, spending time in nature, playing with pets or kids, journaling, and laughing. 

1. GET HELP WHEN YOU NEED IT

Asking for help is not a weakness, it’s a sign of strength. It shows you’re in tune with your mind and body, are willing to tackle the problem, and are smart enough to recognize you currently don’t have the tools to proceed alone. Seeking the appropriate care helps us to recover quicker from mental health issues and leads us towards a more rewarding and fulfilling life.