10 Tips to Improve Your Mental Health

People are talking about mental health more than ever — at work, at school, and around kitchen tables. That’s progress. But awareness alone doesn’t improve how we feel day to day.

The reality is, many people are still struggling. In fact, Canadians report their mental health is three times worse than before the COVID-19 pandemic and millions of people can’t get the care they need.

Understanding mental health goes beyond recognizing when something’s wrong. The World Health Organization defines mental health as a state of well-being — where you can handle everyday stress, work productively, and contribute to your community. In other words, it’s not just about illness. Mental health is something everyone has, and it’s vital to your overall health.

This guide shares 10 practical, evidence-based ways to support your mental health in everyday life. They’re simple, actionable, and designed to fit into busy routines. And while they can make a meaningful difference, they’re not a substitute for professional care. If you’re struggling, reaching out to a qualified healthcare provider is always the right call.

Why mental health matters to your overall well-being

Think of mental health less like a light switch and more like a dial — one that shifts over time as life changes. Things like work demands, financial pressures, and relationship stress can all move the dial.

Your mental health absorbs every bit of it. And when it’s stretched, you feel it in your sleep, your relationships, your ability to focus, your physical health. On the other hand, strong mental health can help you stay resilient, think more clearly, and be better equipped to handle whatever life throws at you.

The good news? Research points to simple, everyday habits that can help keep that dial in a healthier place.

1. Prioritize physical activity

If you want to lift your mood or reduce stress and anxiety, put exercise at the top of your list. Research shows that exercise — in almost any form — can reduce symptoms of depression and anxiety, making it one of the most powerful tools you have to support your mental health.

How is this possible? When you get your heart rate up, your brain releases chemical messengers like serotonin and dopamine — the “feel-good” hormones that affect your mood, mind, and body — along with endorphins that help ease stress and anxiety.

There are long-term benefits, too. Regular exercise can also lower levels of cortisol — your body’s main stress hormone — helping you manage stress better.

You don’t have to be a fitness fanatic to reap the exercise rewards. According to the Canadian 24-Hour Movement Guidelines, adults should aim for at least 150 minutes of moderate-to-vigorous aerobic activity per week — about 20 minutes a day — plus muscle-strengthening activities at least twice a week.

Here are a few tips to get moving:

• Break it up: You don’t need to do it all at once. Short bursts of five to 10 minutes throughout the day add up.

• Make it social: A workout buddy can make exercise more fun and enjoyable, and help you stay on track. Accountability has been shown to help people stay more consistent than doing it solo.

• Join a team: Recreational sports add a social boost, and in particular, team sports may have a big impact on mental well-being.

• Try something new: An indoor trampoline park, a dance class, or hiking on a new trail can make fitness feel less like a chore.

• Get creative: Walk around while on calls, take the stairs instead of the elevator, bike to run errands, toss a frisbee with your dog. There are endless options for integrating movement into your day.

If you have any underlying health conditions or concerns, it’s always a good idea to speak with your healthcare provider before starting a new exercise routine.

2. Practice Mindfulness

At its core, mindfulness means being fully present in the moment. Rather than replaying the past or anticipating the future — where worry tends to live — you simply anchor your attention to right now. Studies show that practising mindfulness can reduce anxiety and stress — and it’s more accessible than most people think.

You don’t need a cushion, a quiet room, or a meditation retreat. Mindfulness can happen while doing everyday activities — washing dishes, walking, or brushing your teeth. When your mind wanders — and it will — just notice the thought and gently return your focus to your breath. That simple act, repeated, is where the benefit builds. It’s the antidote to rumination — the habit of replaying negative, stressful thoughts.

Some mindfulness tips from the professionals:

• Pause and notice: Take a moment to check in with what you’re doing. Tap into your five senses — what can you see, hear, or feel?

• Focus on your breath: Inhale slowly through your nose, and notice your breath as it expands your lungs like a balloon. Then exhale just as slowly.

• Mentally scan your body: Sit or lie down and focus on what each part of your body is feeling. If one part feels tense, relax the muscle.

• Take it outside: Walk outside in nature and tune into the sights, sounds, and smells (more on nature’s benefits later).

3. Maintain social connections

We’ve never been more digitally connected — yet many people feel more alone than ever.

Loneliness has become a public health crisis around the world. Chronic loneliness and isolation are linked to a higher risk for depression, anxiety, and even physical health issues like dementia, heart disease, and diabetes.

The COVID pandemic didn’t create the problem, but it just amplified it — shifting more of our work and interactions online, and disrupting daily social rhythms that once kept us connected.

The impact is measurable. According to Statistics Canada, more than one in 10 Canadians (13 per cent) over age 15 said that they always or often felt lonely in 2024.

The remedy is simple, even if it takes effort: more real-world connection. Research backs it up: supportive relationships can help buffer against stress and improve mental well-being.  While virtual connection can help, in-person interaction is where the deeper benefits lie.

Tips for getting and staying connected:

• Prioritize in-person time: Even a brief coffee with a friend can lift your mood. If “IRL” isn’t possible, opt for a phone call or video chat — it’s often more meaningful than a text or DM.

• Put it on the calendar: Social plans don’t just happen. Schedule a social outing the same way you would a work meeting — plan and put it in your calendar.

• Join something: A book club, a volunteer organization, a community group, even a pop choir — anything that creates built-in opportunities to regularly connect with people. 

• Reconnect with loved ones: Check in with someone you haven’t heard from in a while — it likely matters more than you think.

4. Express gratitude

Gratitude isn’t just a feel-good habit — it can shift how you think over time.

Expressing gratitude works like exercise: it triggers the release of feel-good chemicals in the brain. Research suggests that getting into the habit of noticing what’s going well can lift your mood and help take the edge off stress and anxiety. Like any habit, the more you practise it, the more natural it becomes.

There are a variety of ways to cultivate a more grateful outlook:

• Keep a regular gratitude journal: Write down three things you’re grateful for each day, and reflect on each one of them. They don’t have to be big, but try to be specific. Instead of “I’m thankful for my family,” try, “I’m thankful my child cleaned her room yesterday.”

• Make it a ritual: At meals, take turns sharing one thing you appreciated about the day before chowing down.

• Use visual cues: Stick the word “gratitude” somewhere in your house or office; whenever you see it, take a moment to think about it.  

• Say it out loud: Take a moment to thank someone directly, whether by phone, face-to-face, or in a message.

• If you meditate: End every session by reflecting on what you are grateful for and sit with that for a few minutes.

• Try “habit stacking”: Practise gratitude whenever you’re doing something routine, like thinking of one thing you appreciate while brushing your teeth or washing the dishes.

  5. Sleep well

  Sleep isn’t just downtime — it’s when your brain resets, processes the day, and restores your energy for what’s next.

  Sleep is so important to health that it’s considered one of the three pillars of a healthy lifestyle by the Canadian 24-hour Movement Guidelines. Adults up to age 64 are encouraged to get seven to nine hours of sleep each night — yet about one-third of Canadians fall short of  that.  

  The impact goes beyond feeling tired. Statistics Canada reports that people who don’t get enough sleep are more than twice as likely to report poor mental health than those who get enough rest. Over time, lack of sleep can trigger or worsen anxiety, depression, and irritability, making it hard to cope with everyday problems.

  Mental Health Research Canada recommends a few ways to improve your sleep hygiene:

  • Stick to a schedule: Go to bed and wake up at the same time every day — including weekends — to help regulate your body clock.

  • Limit screens before bed: Put away your phone or laptop at least one hour before you go to bed. Blue light can interrupt your natural circadian rhythm by signaling to your body that it’s time to be awake.

  • Curb caffeine and alcohol intake: Avoid caffeine, which is a stimulant, about six to eight hours before bedtime. Alcohol may make you drowsy at first — it’s a depressant — but it can disrupt deeper, more restorative sleep. If possible, avoid it three to four hours before going to sleep.

  • Start a sleep ritual: A calming routine before bed — reading, a warm bath, light stretching, a deep breathing practice — signals to your brain that it’s time to rest.

  • Make your bedroom dedicated to sleep:  Keep your bedroom free of screens (including a TV), use blackout curtains, and make your bed as comfortable as possible.

    6. Eat a healthy diet

    What you eat doesn’t just affect your physical health — it plays a role in how you feel, too.

    Research indicates that people who follow more “traditional” diets — like the Mediterranean diet that’s rich in vegetables, fruit, legumes, whole grains, and healthy fats — have a 25 to 35 per cent lower risk of depression compared to those eating a “Western” diet high in ultra-processed foods.

    Part of that comes down to gut health. Your gastrointestinal system communicates directly with your brain, and inside it lives your microbiome — trillions of bacteria that regulate mood by producing neurotransmitters like serotonin. Diets built around whole foods tend to support these beneficial bacteria that influence mental well-being, while ultra-processed foods and sugars can disrupt the balance. One study found that people with diets high in ultra-processed foods had the highest risk of depression.

    Eating well is easier said than done — life gets busy. But a few small habits can make a real difference:

    • Plan ahead: Map out a few healthy meals for the week and make a shopping list, so key ingredients are on hand to quickly pull together meals. That way, last-minute takeout becomes less tempting.

    • Cook in batches: Prepare meals in advance and freeze portions so you’ll have healthy options on busy nights. Make it a family affair and get everyone involved.

    • Stock smart shortcuts: Frozen vegetables, bagged salad kits, and low-sodium canned beans are quick, nutritious options.

    • Eat mindfully: Eating without distractions can improve your ability to recognize fullness faster, enjoy the food more, and curb emotional eating. One study found that adults tend to eat more when looking at screens.

    7. Spend time in nature

    Spending time in nature is one of the simplest things you can do for your mental health. The scientific evidence is clear: exposure to nature can help lower cortisol, restore a sense of calm, and reduce symptoms of anxiety and depression. The opposite is also true — not spending time in nature can have negative effects on your mood.

    In Canada, some doctors have even started writing “nature prescriptions” for their patients. The dosage? Take two hours per week in green or blue spaces. Just a few minutes outside can improve your mood, while spending 20 minutes at a time is ideal to lower stress.

    You don’t need to head deep into the wilderness to see the benefits. Easy ways to bring more nature into your routine include:

    • Start your day outside: Before reaching for your phone, take a short walk, step onto your balcony and breathe in fresh air, or sit by a window getting some sunlight — all will set the tone for your day.

    • Eat alfresco: A meal or coffee outside or near an open window can shift your mood.

    • Bring nature indoors: Add potted plants to your space, a small water fountain on your desk, or an herb garden in your kitchen.

    • Take the gym outside: Bring your yoga mat to the park, run through a ravine, or look for outdoor gyms, calisthenics parks, and street workout spots around your city.

    • Embrace the seasons: Find outdoor activities you can stick with year-round — from hiking in summer to snowshoeing or skating in winter.

    • Try forest bathing: This Japanese practice, known as shinrin-yoku, involves slowing down and taking in the forest atmosphere using all of your senses. It’s not just a walk or hike in the woods — it’s slowly and mindfully immersing yourself in the sights, sounds, and smells of the forest, or any area with a dense canopy of trees.

    • Grow something: Gardening can be relaxing and grounding. Plant flowers on the front lawn, a vegetable garden in the backyard, or even have one potted flower on a windowsill and watch it grow.

    

    8. Engage in hobbies

    You may think of hobbies as a nice way to pass the time — something frivolous, easily bumped when life gets busy. But spending time building model airplanes or knitting a sweater is doing more good than you think.

    Research shows that people who regularly engage in a hobby purely for enjoyment — with no financial or professional gain — report significantly lower levels of stress, anxiety, and depression. Creative activities, like painting, dancing, or playing music, may offer even greater benefits. 

    What makes them so powerful? Part of it is rooted in something psychologists call “flow” — complete absorption in an activity where you lose track of time, and your inner critic goes quiet. It gives your mind a break from constant thinking and worry. In fact, psychologist Mihaly Csikszentmihalyi, who pioneered the concept, described it as “the secret to happiness.”

    Not sure where to start?

    • Think back to what you loved doing as a child: List out all the things you loved to do before you became an adult with responsibilities, like drawing, building things, or playing music. Those instincts don’t disappear.

    • Try something with your hands: Activities like pottery, woodworking, cooking, or gardening can be grounding, helping you focus on the moment.

    • Follow your curiosity: Pick something you’ve always wanted to try — a language, photography, or a new skill — and give it a go.

    • Match your energy: If you’re overstimulated most of the day, try quiet, solitary hobbies like puzzles or knitting. If you feel isolated, seek social hobbies like taking a class in ballroom dancing or painting.

    • Look locally: Recreation centres, libraries, or community colleges may offer something close to home. Or browse Meetup for local events or a hobby you’re interested in. 

    • Be okay with being a beginner: You don’t have to be good at a hobby for it to be worth your time. The enjoyment is the point. 

    9. Find purpose

    Having a sense of purpose — feeling that what you do matters and that you’re contributing something bigger than yourself — is closely linked to better mental health.

    Harvard Medical School suggests that people with a stronger sense of purpose tend to perceive stress as less overwhelming and cope better. But purpose doesn’t have to mean changing the world. It can be found in small, everyday acts, too.

    A few ways to cultivate purpose include:

    • Get clear on what matters to you: Your values are a compass — shaping how you spend your time, what causes you care about, and what work energizes you. Notice where they show up in your daily life, and where they don’t. That gap is often where purpose is waiting.

    • Give back: You may have heard the saying, “One of the best ways to help ourselves is to help others”. Volunteering can help you do just that.  Think about what concerns you — locally or globally — and explore opportunities where you can lend a hand. It can help you feel like you’re part of something bigger than yourself, and make you more hopeful for the future —  a key element for better mental health, resilience, and healing. 

    • Use your experience: Think about the obstacles you’ve overcome. Is there a way to help others navigate the same thing?

    • Become a mentor: Mentoring a colleague, student, or community member can be meaningful for both of you.

    • Find meaning in your everyday roles: The impact you have on others may be more significant than you realize — even on ordinary days. Noticing how your values show up in small, routine moments can turn the mundane into something more meaningful.

    10. Seek professional support

    Self-care goes a long way, but knowing when to ask for help matters just as much.

    Getting help isn’t a sign of weakness, but strength. It’s a smart, proactive step, and one of the most effective things you can do for your well-being. Therapy isn’t only for moments of crisis, either — it can help you build resilience, gain perspective, and develop coping strategies before challenges escalate.

    According to the Canadian Mental Health Association, it may be time to seek professional support if you notice changes like:

    • Losing interest in activities you once enjoyed

    • Feeling persistently angry or sad for little or no reason

    • Having strange thoughts or hearing things that aren’t there

    • Often feeling run down or a bit sick, even though doctors can’t find a reason

    • Changes in your usual eating habits or sleeping patterns

    • Worrying excessively about situations that are unlikely or out of proportion

    • Missing work or school more often

    • Using alcohol or substances to cope with changes in your life

    • Avoiding people, even family and friends you usually enjoy seeing

    • Thoughts of harming yourself

    If any of these sound familiar, you’re not alone — and support is available:

    • Check your provincial or territorial health plan: Some cover visits to a psychologist or social worker.

    • Look into your Employee Assistance Program (EAP): If your employer offers one, it typically includes free, confidential counselling sessions.

    • Talk to your doctor: A family physician or walk-in clinic can provide referrals and help you navigate your options.

    • Explore trusted resources: Programs like ConnexOntario can help you find mental health services in your area.

    The role of disability insurance and mental health

    Small, consistent steps can make a real difference to your mental well-being. But sometimes, despite your best efforts, a mental health condition can become serious enough to prevent you from working. That’s not a failure — it’s a reality that many Canadians face. According to Centre for Addiction and Mental Health, mental health claims are now the largest category of short- and long-term disability cases.

    Disability insurance exists for exactly this reason. If a mental health condition, such as severe anxiety or depression, prevents you from working, disability insurance may replace a portion of your income. Easing your financial stress during an already difficult time gives you breathing room to focus on your treatment and getting better.

    Read more : What is disability insurance?

    Many RBC disability insurance plans also include benefits like rehabilitation and job retraining to support your transition back to work when you’re ready. Knowing you have that support in place can bring peace of mind — a form of self-care in itself.

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