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Mental health concerns are not a new topic by any stretch of the imagination, but what is new is the validation and support that has been desperately needed by so many... for so long. Throughout history, people with mental illness have been ostracized, lobotomized, institutionalized, and demonized, but as our understanding of many of these common conditions has grown, so has our capacity for compassion and treatment.

If recent events have taught us anything, it’s that we are all facing private battles, often waged internally. According to the Mental Health Commission of Canada, 1 in 5 Canadians experience a mental health condition in any given year. While many feel comfortable talking about mental health, others are still lacking the support to find the resources they need.

Culturally, there is still a wide range of thinking when it comes to conditions such as depression and anxiety. While some communities still prefer to encourage their members to internalize their struggles or share them only with leaders, many others have adopted a broader mindset on mental health resources by setting up support groups and treatment centres and speaking openly on topics that were once considered “sensitive”. This mindset shift has led to a more global normalization of mental health concerns — and not a minute too soon.

Here are a few ways you can reduce stigma and bring more awareness to mental health concerns in your community.

• Speak openly about mental health. Stigma is rooted in ignorance, so educating yourself and those around you helps counteract lingering negativity. If you feel comfortable speaking about your own mental health with a trusted person in your life, it may help that person feel safe to do the same.
• Utilize local support groups. Open dialogue often leads to discovery, so having available resources at the ready could be a game-changer for the next person you talk to!
• Share relevant articles. Social media’s influence stretches way past the bounds of what we’re eating for dinner, so if you find an article with a positive spin on mental health, share, share, share!
• Reach out to the experts. If you're looking for someone to talk to about your mental health, we’ve gathered some additional mental health resources to help you find support and information.
  • CAMH
  • Wellness Together Canada
    
  • Mayo Clinic

Do you have any ideas to share on reducing the stigma of mental health in your community?

Be sure to check out our article on improving your mental health at work!

How many times have you gotten into your car after a particularly challenging day, turned on the radio, and suddenly felt your mood improving? Believe it or not, there’s actual science behind this phenomenon. Music’s rhythm and repetition engage the neocortex of your brain, and research supports the use of music therapy for various mental health conditions, including depression, trauma, and anxiety. Creating a “rainy-day” playlist can be a lot of fun and might just save the day tomorrow! Here are a few of our favorites...

Five foot-tapping fan favorites

1. I Can See Clearly Now by Jimmy Cliff — This transcendent, joy-inspiring song perfectly encapsulates the jubilance that comes from a bad day that’s suddenly turned itself around. Look straight ahead; there’s nothing but blue skies!
2. I Got You (I Feel Good) by James Brown — From the iconic “Whoa!” that sets the tone for James’ buoyant lyrics, this ultimate “feel good” song will have you singing along in no time (and you knew that it would now).
3. Happy by Pharrell Williams — Seems as if Pharrell knows a thing or two about turning lemons into lemonade when he sings, “Well give me all you’ve got, don't hold back. Well, I should probably warn you — I'll be just fine.” Clap along if you know what happiness is to you!
4. Young Folks by Peter Bjorn and John — Sometimes we just need to feel accepted, imperfections and all. Young Folks tells the tale of two friends who turn a blind eye to one another’s pasts and choose to live in the moment. If the whistling doesn’t turn your frown upside down, the message certainly will!
5. What a Feeling by Irene Cara — If you grew up in the 80’s, three things are true: You used waaaaay too much hairspray (yes... you did), you got up early every Saturday to watch cartoons, and you kicked and stomped your way through this song like a champ. Your hairstyle may have (drastically) changed and cartoons are now available on-demand, but this song will ALWAYS inspire you to dance right through your life.

We hope we’ve inspired you to create your own rainy-day playlist! If you enjoyed our list of up-beats for down days, check out Five easy-to-implement habits for improving your mental health at work.

You may be feeling the added pressure at work these days, and most days it probably feels like everyone wants some of your time. Here are a few easy tips for maintaining your positive attitude and protecting your headspace in your professional life. After all, you can’t pour from an empty cup!

1. Set manageable boundaries. Blocking your calendar for lunch or focus time and not responding to emails after hours are great ways to protect your “downtime”. Last-minute meetings, impossible deadlines, and covering staffing shortages are all common occurrences in today’s world but reducing as many of them as you can and setting clear boundaries for your valuable time can help give you some sense of control over your day.
2. Take regular “brain breaks”. While our smartphones are often dubbed “tools of mass distraction”, they can be an invaluable means of temporary escape. Taking short, regular breaks can help reset your brain, increasing your overall productivity. Download a few quick games that interest you or keep a light read loaded on an e-reader app and allow yourself a few minutes to decompress when the opportunity strikes.
3. Tackle one thing at a time. If your to-do list should be relabeled as a “must-do-NOW" list, remember that the best way to eat an elephant is one bite at a time. Prioritizing your tasks, writing them down, and crossing them off in order of importance can give you some sense of control over your day and keep you focused.
4. Help your neighbor. While this advice may seem counterintuitive to #1, taking some time to voluntarily help a coworker — instead of being “voluntold” to do so — feels good! If you see someone struggling under the weight of their obligations, ask if there’s anything you can do to help them. Even if you simply shine a little light on a task that seems overwhelming to them, the resulting sense of community will brighten the day for both of you!
5. Keep your visual spaces clear. Much like the chair full of clean laundry mocking us from the corner of our bedroom, we’ve all got “that pile” of paperwork on our desk that’s begging to be dealt with. Just looking at it probably makes you stressed! Schedule 15 to 30 minutes every day to tackle that pesky pile, and (if possible) keep it out of sight.

If you find these tips to be helpful, check out our previous Five tips for improving your mental health post!  

After decades of battling the stigma associated with mental health and anxiety, we are finally seeing a change in the tide. Every day, more people than ever are seeking help and support for these concerns, and those who once suffered in silence are finding their voice and advocating for themselves and their loved ones. Many others are experiencing “situational anxiety” due to increased stressors at home and work. It can be difficult to eliminate these stressors completely, but there are some ways to reduce their effects, beginning with our daily habits. Here are five tried-and-true daily habits that can help.

1. Prioritize sleep. An agile, resilient mind needs its rest. Creating a bedtime ritual (e.g., turn off devices, have a cup of herbal tea, journal, and read a book) can help you “power down” and relax before your head ever hits the pillow. Not everyone requires the same amount of sleep — you might need slightly more or less than eight hours — but ensuring you’re getting enough sleep helps your brain “reset” and prepare for a new day.
2. Stay active. An exercise routine you can stick to will not only help maintain your physical health, it will also prompt your body to increase endorphins, your brain's feel-good neurotransmitters.
3. Stand up. If you work at a desk, get up and move as often as you can. If you’re already on your feet, a quick walk is a great way to take a brain break, even if it’s to the parking lot and back. Sometimes a change of scenery is all you need to gain a fresh perspective!
4. Write it down. Journaling is a great way to process the events of your day. Find one with some inspirational quotes and prompts to help you get started and keep it on your nightstand and at the ready! Getting your thoughts and feelings out on paper helps to purge the negative and reinforce the positive.
5. Listen to music. According to the National Alliance on Mental Illness (NAMI), music’s rhythmic and repetitive aspects engage the neocortex of your brain, calming you and reducing impulsivity. Lyrics can also affect your mood, so choosing familiar songs with a positive angle can help propel you to a more positive frame of mind. Create a positive mindset playlist and press “Play” whenever you need to change your perspective. Singing along is optional, but definitely adds to the fun!

We hope this list helps you find and maintain your positive headspace. If you find yourself in need of mental health support, please contact a provider in your area. We wish you all the best!