Tips for staying well

Self-care doesn’t have to cost money or be extravagant! There are many small habits that are good practices for our mental health. Below are some tips to help promote good mental health.

We all have mental health and talking about what we’re going through is one of the ways we can take care of it. Sometimes, you might need support — and that’s okay! To find out more about the helplines, supports and services available to you, visit the Helpline Hub.

One thing to remember – everyone is unique! What works for one person might not work for another. It might take a few tries to find the strategies that help you feel your best.

• Spend time doing something you enjoy.¹ This activity can be on your own or with a group of people. It’s a moment for you to engage with healthy hobbies that make you happy.
• Take breaks. Take time out for yourself. Being busy has its benefits, but being stressed all the time does not. Give yourself permission to rest and relax. Doing “nothing” is actually doing something.³ It’s helping you build your strength for the next challenge and investing into your mental health.
• Be kind and help others.⁴ When you take time to be kind to others, or get involved in something bigger than yourself, it can give your own mental health a boost. Small things that don’t take a lot of your own energy can sometimes make a huge difference to someone else. Say “hi” to someone new in the halls, invite someone to sit with you at lunch, hold the door open for someone, and see if it gives you a lift too.
• Notice the good things.⁵ It’s easy to get caught up in the negatives that happen in life. Instead, look for the positives each day, even in situations that might seem bad. Be grateful for the small things.
• Get some sleep.⁶ For many, school starts early, and if you like staying up late, it can be even harder to get enough sleep. But it’s still important to aim to get 8 or more hours of sleep most nights. Check out Tips for building a mentally healthy nighttime routine.
• Decrease your caffeine consumption.⁷ Caffeine might be causing you to feel anxious, nauseous, jittery, and nervous. Caffeine can also disrupt your sleep.
• Fuel yourself.⁸ Be mindful of the types of foods you eat and the fluids you drink. Sometimes, it helps to have a snack nearby so you can refuel easily and avoid getting “hangry.” Carry a water bottle with you so you can stay hydrated through the day.
• Try to limit screen time.⁹ Using social media can cause us to compare ourselves to unrealistic standards. We do this without noticing, so it can be hard to stop. Many smartphones let you set timers on apps to help you limit how much you use them.
• Spend time with friends.¹⁰ Find people in your life who help you to feel good. Notice how you feel after spending time with someone. Sometimes it’s helpful to create boundaries for ourselves and limit contact with people who bring us down or encourage unhealthy behaviours. Learn more about healthy and unhealthy relationships.
• Move your body.¹¹ Physical activity is good for our mental health. It can be as simple as taking a walk, dancing along to your favourite songs, or taking a short stretch break. Even better, join an activity at school or in your community – it’s a great way to meet people who you can be active with.
• Try some mindfulness activities.¹² These can be longer, like colouring or yoga, or something quick, like a breathing or muscle relaxation exercise. They can help calm your mind, lower stress, and make it easier to focus on what’s happening right now.
• Be in nature.¹³ If you can, visit a local park, conservation area, or trail. Nature can help you reduce stress and boost your mental health.

Signs to watch out for

Moments when you are not feeling your best are normal. Our feelings and emotions change all the time, it’s expected (you’re human). At times these changes can affect what we think about ourselves or how we act towards other people. However, it is important to identify when you are having more than just a bad day. Below is a list of questions you can think about to determine whether you are experiencing a difficult moment or day, or if you could use further support from a mental health professional.
Questions to reflect on:

• Have things changed in my daily routine, like having trouble sleeping, eating or going to school or work?
• Is how I’m thinking, feeling, or acting different for me? A change from how I used to be?
• Are my thoughts, emotions or actions affecting my everyday life negatively? For example, am I letting my schoolwork slip or missing classes? Am I spending less time with my friends and family?
• Have I been feeling this way for some time, like more than a couple of weeks?
• Am I dealing with my problems in unhealthy ways?
• Am I carrying too much by myself?

If you answer yes to some of these questions, it’s probably time to connect with a supportive and caring person who can help.¹⁴ Reaching out can prevent problems from getting worse.

Still not sure?

You can speak to a caring and supportive adult that you trust, like a teacher, parent/caregiver, relative, principal, coach, faith leader, Elder, or your family doctor. Kids Help Phone and One Stop Talk are resources you can use to speak with a trained counsellor to see if getting more help is a good idea.

Visit the Helpline Hub for more resources available to you.

Thoughts of suicide

Sometimes our mental health may shift, causing us to feel a sense of hopelessness which may lead to concerning thoughts. Ask for help right away if you are having thoughts of suicide or harming yourself. There are people ready and willing to help. Tell a caring adult that you need help. If you need immediate assistance, here are some options.

• Kids Help Phone – Call 1-800-668-6868 or text CONNECT to 686868 – Call or text 988.
• 988 – Call or text 988.

You are not alone.

Resources to help you support your mental health

Students share the best mental health advice they’ve received

• Classroom resource
• Social media graphics
• Video

Mental Health Literacy and Anxiety Management Social Media Bundles