10 Ways to Protect Your Mental Health
Posted by Medavie Blue Cross on January 16, 2023
10 Ways to Protect Your Mental Health
Posted by Medavie Blue Cross on January 16, 2023
It turns out that “Blue Monday” isn’t so blue after all. Research dispels the myth that the third Monday of January is the “most depressing day of the year.” However, the challenges we have faced over the past three years and the toll that it has taken on our mental health, is real — very real. There is ample evidence to show that up to one-third of Canadians have been feeling down or have been struggling to cope since COVID-19 turned our lives upside down.
Stress, anxiety, fear and even anger are all normal reactions to the effects and unknowns of major events like the concurrent global health and economic crises that continue to disrupt our lives. However, left unmanaged, these issues can lead to other more serious emotional, psychological, and even physical problems, including heart disease and high blood pressure.
Our Top 10 List
As part of our mission to improve the overall wellbeing of Canadians, we’ve compiled this Top 10 list, based on the expert advice of our trusted health care partners, to help you protect your mental health.
1. Maintain healthy habits
Eat well. Exercise regularly. Get enough sleep. All are smart health habits that can reduce stress and anxiety and prevent small health issues from turning into big ones.
2. Keep in touch
When we’re physically isolated, we should stay socially connected — for our mental health and that of others. Reach out to friends, neighbours and family members for mental health check-ins on a regular basis. A simple phone call, FaceTime or text can go a long way in helping you get through a difficult time.
3. Find a balance
While it’s important to be informed, constantly looking at your screens for updates, also known as “doomscrolling”, can really take a toll on our mental health. Follow the news and social media in moderation and get your news from trusted, credible sources.
1. Maintain healthy habits
Eat well. Exercise regularly. Get enough sleep. All are smart health habits that can reduce stress and anxiety and prevent small health issues from turning into big ones.
2. Keep in touch
When we’re physically isolated, we should stay socially connected — for our mental health and that of others. Reach out to friends, neighbours and family members for mental health check-ins on a regular basis. A simple phone call, FaceTime or text can go a long way in helping you get through a difficult time.
3. Find a balance
While it’s important to be informed, constantly looking at your screens for updates, also known as “doomscrolling”, can really take a toll on our mental health. Follow the news and social media in moderation and get your news from trusted, credible sources.
4. Do everything in moderation
Limit your screen time to lower your levels of stress and anxiety. Moderate caffeine intake: too much java, especially before bedtime, can make your heart race and interfere with sleep.
5. Practice self-care
If you’re the primary caregiver in your household, your health and wellness should be a top priority. This includes getting a little “me time” to rest and recharge. Explore self-care strategies like mindfulness, yoga, meditation, art, or exercise to help manage low mood, stress and anxiety.
6. Be kind to yourself
Know that you’re not alone in feeling like this — many are dealing with similar challenges. Times of uncertainty are times to lean on each other. Talk to someone you trust. Sharing your feelings can help put things into perspective and help you feel more positive.
7. Stick to a routine
Keep to regular routines as much as possible while ensuring a good balance of working, playing and relaxing with family. Having structure can keep your mind focused on day-to-day activities and off current events, while creating a sense of normalcy for you and your loved ones.
4. Do everything in moderation
Limit your screen time to lower your levels of stress and anxiety. Moderate caffeine intake: too much java, especially before bedtime, can make your heart race and interfere with sleep.
5. Practice self-care
If you’re the primary caregiver in your household, your health and wellness should be a top priority. This includes getting a little “me time” to rest and recharge. Explore self-care strategies like mindfulness, yoga, meditation, art, or exercise to help manage low mood, stress and anxiety.
6. Be kind to yourself
Know that you’re not alone in feeling like this — many are dealing with similar challenges. Times of uncertainty are times to lean on each other. Talk to someone you trust. Sharing your feelings can help put things into perspective and help you feel more positive.
7. Stick to a routine
Keep to regular routines as much as possible while ensuring a good balance of working, playing and relaxing with family. Having structure can keep your mind focused on day-to-day activities and off current events, while creating a sense of normalcy for you and your loved ones.
8. Focus on family
Children always need the love and attention of their parents, especially during times of change and uncertainty. Give them extra attention. Listen to your children and reassure them that their feelings are normal.
9. Do what feels good
What gives you happiness? Is it reading, listening to music, chatting with a friend, or playing an instrument? All the activities that “spark joy” in your life, as well as the coping skills that have helped you get through tough times before, can form your coping strategy.
10. Seek support
If your anxiety symptoms are causing you significant distress or interfering with your ability to function normally, it may be time to get expert help.
8. Focus on family
Children always need the love and attention of their parents, especially during times of change and uncertainty. Give them extra attention. Listen to your children and reassure them that their feelings are normal.
9. Do what feels good
What gives you happiness? Is it reading, listening to music, chatting with a friend, or playing an instrument? All the activities that “spark joy” in your life, as well as the coping skills that have helped you get through tough times before, can form your coping strategy.
10. Seek support
If your anxiety symptoms are causing you significant distress or interfering with your ability to function normally, it may be time to get expert help.
Our mental health resources
As one of Canada’s leading health solutions partners, we offer a variety of online options to give you quick and easy access to expert care — without having to leave the house. Our digital care platform, Connected Care, offers several Mental Wellness services and supports, including Digital and Text Therapy, which can connect you with a dedicated therapist for guidance and support online.
You can also find a comprehensive list of mental health tools and resources on our website. These range from our Employee and Family Assistance Program, inConfidence, to our wellness portal, My Good Health.
Remember: Even if you don’t have family or friends close by, you are never alone. Go online to check out the mental health offering available through your health insurance plan. Help may be just a call or a few clicks away.
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Medavie Blue Cross is a premier all-in-one carrier that provides health, dental, travel, life and disability benefits and administers federal and provincial government-sponsored health programs. Together with Medavie Health Services, we are part of Medavie, a health solutions partner committed to improving the wellbeing of Canadians. We are in the...