Mental health is an important part of our overall well-being. Just as we take steps to care for our physical health, there are everyday actions we can take to support our mental and emotional wellness. While there is no one-size-fits-all approach, research shows that small, consistent habits can make a meaningful difference.
At our Aurora Chamber Street Festival booth, visitors are invited to spin our colourful Wellness Wheel and receive a mental health tip. Whether you land on red, blue, green, or another colour, each tip highlights a simple strategy that can support mental well-being.
Here are 7 research-backed ways to support your mental health and well-being.
Everyone experiences challenges differently. A mental health crisis can look different from person to person. You may be feeling overwhelmed, anxious, lonely, hopeless, or unable to cope with everyday responsibilities. Some people may experience thoughts of self-harm or suicide, while others may simply need someone to talk to. For some, it can mean having a relationship or family problem, or trouble taking care of themselves or caring for someone else.
Everyone needs support sometimes. Seeking support is a sign of strength. Reaching out early can help prevent challenges from becoming more overwhelming and connect you with the resources you need.
If you or someone you care about is experiencing a mental health crisis, YSSN is here to help. Call or text 1-855-310-COPE (2673) 24 hours a day, 7 days a week, or connect with us through our online chat services.
Remember, you do not have to face difficult moments alone.
Have you ever noticed how walking outdoors can help clear your mind? Research continues to show that spending time in nature can improve mood, reduce stress, and support emotional well-being.
Spending time in natural environments is associated with cognitive benefits, improved mood, and better mental health, according to the American Psychological Association. Simply feeling connected to nature can provide benefits, regardless of how much time you spend outdoors. Both green spaces such as parks and forests, and blue spaces such as lakes, rivers, and oceans, have been linked to positive well-being outcomes.
Whether it's a walk around your neighbourhood, sitting in a local park, gardening, or spending time near water, connecting with nature can be a simple and effective way to support your mental health.
When we're stressed or anxious, our bodies often shift into "fight-or-flight" mode. Our heart rate increases, our muscles tense, and our breathing becomes shallow.
Deep breathing, particularly breathing with longer exhales, can help activate the parasympathetic nervous system, which helps calm the body's stress response. Research on the vagus nerve suggests that slow, diaphragmatic breathing can help lower heart rate, reduce blood pressure, and decrease feelings of anxiety.
Try this simple breathing exercise:
A few intentional breaths can help create a sense of calm, no matter where you are.
Humans are wired for connection. Feeling connected to others contributes to our sense of belonging, purpose, and well-being.
Research published in World Psychiatry identifies social connections as a fundamental human need associated with greater resilience, improved health, higher levels of well-being, and even longer life expectancy. Strong social relationships can help buffer the effects of stress and provide support during difficult times.
Connection doesn't have to involve large social gatherings. It can be as simple as calling a friend, checking in with a neighbour, attending a community event, joining a club, or sharing a conversation with someone you trust.
Small moments of connection can have a powerful impact on mental wellness.
Gratitude is more than simply saying "thank you." It is the practice of recognizing and appreciating the positive aspects of life, even during challenging times.
Gratitude can improve happiness, strengthen relationships, support overall health, and contribute to a more positive outlook on life, according to research highlighted by Harvard Health.
One simple way to practice gratitude is to identify three things you're grateful for each morning.
Journaling can also be a valuable tool for mental wellness. According to Positive Psychology, journaling can help people process emotions, gain perspective, and accept rather than judge their experiences, leading to fewer negative emotional responses to stress.
Taking just a few minutes each day to reflect can support emotional resilience and self-awareness.
Life can become busy with work, school, family responsibilities, and countless daily demands. That's why it's important to intentionally create space for activities that bring joy and fulfillment.
Experts suggest that participating in enjoyable activities can improve emotional well-being, reduce stress, and help maintain a healthy balance in life. Whether it's spending time with friends, pets, playing games, exploring a creative hobby, reading, listening to music, or learning something new, enjoyable activities contribute to better mental health.
Making time for joy isn't a luxury; it's an important part of self-care.
Goals provide direction, motivation, and a sense of purpose. They help us focus on what matters most and create opportunities to celebrate progress along the way.
Research from the American Psychological Association found that individuals who persist in pursuing their goals and maintain a positive outlook tend to experience lower levels of anxiety and depression, as well as fewer panic attacks.
When setting goals, start small. Breaking larger objectives into manageable steps can make them feel more achievable and less overwhelming.
Every small step forward is worth celebrating.
Supporting your mental health doesn't always require major life changes. Often, it's the small daily habits — connecting with others, spending time in nature, practicing gratitude, taking a few deep breaths, making time for joy, setting goals, and reaching out for support when needed — that help build resilience and well-being over time.
Mental health is a journey, and everyone deserves access to support along the way.
If you or someone you know is struggling, YSSN is here to help. Call or text 1-855-310-COPE (2673) anytime, 24/7, to connect with support.
