3 simple habits to boost your mental health

In Canada, nearly one in five people aged 15 and over meets the diagnostic criteria for a mood, anxiety or substance use disorder. “People are under a lot of pressure and stress, and we're seeing the impact on their mental health,” says David Blais, Assistant Vice President at Manulife.

The good news? Research shows there are small steps that can help reduce the risk of developing certain mental health concerns, starting with the following three habits.

Many behaviors that benefit physical health also have a positive impact on mental health. For example, physical activity is recognized as an effective treatment for depression. It’s recommended that you exercise for 150 minutes a week – ideally, five, 30-minute sessions, but any length or type of exercise is helpful. 

Rest is just as important. Many studies have shown that healthy sleep hygiene helps reduce stress, as well as the risk of depression and anxiety. These daily habits can include going to bed and getting up at the same time every day, having a relaxing wind down routine, and turning off electronic devices at least 30-60 minutes before bedtime. “There is a direct correlation: the better we sleep, the more we feel the benefits.” says Dr. Michelle Roseman with Cleveland Clinic Canada 

What you eat also affects your mental health. Certain diets high in vegetables, fruit, whole grains, fish and seafood can reduce the risk of depression by 25-35% compared to diets rich in sugars, fats and processed foods.¹

Alcohol consumption is sometimes used to relieve stress or to relax, but it can contribute to or intensify conditions like depression and anxiety, and can affect the quality of sleep. Meanwhile, research has shown that lowering alcohol consumption can lead to better mental well-being.² “Alcohol abuse negatively influences certain behaviours and emotions, which in turn can cause mental health problems.” says Dr. Gustavo Turecki, Scientific Director and Psychiatrist-in-Chief, Douglas Institute

Need help cutting back? Try setting goals for alcohol-free weeks, or time periods where you stick to two standard drinks a week, as recommended by Canada’s Guidance on Alcohol and Health. If you’re at a social event, a non-alcoholic drink after every alcoholic consumption can be an interesting option.  

Could nature be the key to happiness? One thing's for sure: exposure to nature improves mood while reducing stress and anxiety. A recent study reports that children with emotional problems are much calmer, more relaxed and more attentive after spending a small amount of time outdoors.³ “We don’t know the exact reason why spending time in nature is beneficial for mental health, but there’s no doubt about its positive impact.” says Dr. Gustavo Turecki, Scientific Director and Psychiatrist-in-Chief, Douglas Institute

Taking a hike or walking at the beach, are excellent ways to spend time outside, but Dr. Turecki notes that even regularly spending time in a city park can improve your mental state. 

 Adopting these good habits starts with a simple tip: make your mental well being as much a priority as your physical state. “Your mental health has just as much influence on your overall health as your physical health,” explains David Blais. “That's why it's important to take care of both at the same time.”