Tips for staying well

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

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.² 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 well.⁸ Be mindful of the types of foods you eat and the fluids you drink. Sometimes, it helps to have a healthy 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 Mindful activities can be longer, like colouring or yoga, or they can be shorter moments, like a breathing or muscle relaxation exercise. 
• 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.

For more, check out:

• Self-Love Practices for Black Youth 
• Mental Health Literacy and Anxiety Management 
• Managing Social Media Fatigue 

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 reducing the time spent 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 additional resources you can use to speak with a trained counsellor to see if getting more help is a good idea.

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.
• 988 – Call or text 988.

You are not alone.

How to ask for help 

Asking for help seems like a big step, but it isn’t as hard as it seems. Once you have decided to ask, and have an idea of who you will approach, it is a matter of finding a few words to start off with. The rest usually falls into place. 

Here are some conversation starters: 

• “I haven’t been feeling well lately and I think I need some help.” 
• “Things haven’t been going well for me. I need some help to turn things around.” 
• “I can’t seem to get past the feelings I’m having. I wanted to reach out before things got worse.” 
• “I don’t know if you can help me, but I’m hoping you can help me to find someone who can. I’m worried that I have a problem with my mental health.” 
• “I’m not good at asking for help, and I wish I didn’t have to, but I don’t think I can handle this alone. Can you help me?”

For more, check out:

• No Problem Too Big or Too Small: student help-seeking resource 
• Reaching Out Tips for Students 
• My Circle of Support Pocketbook 
• How to talk to your parents/caregivers about mental health  

Who to reach out to for help

If you need help right away

Reach out to Kids Help Phone or 988 to speak with a counsellor. These services are available 24/7.

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

If you need support, but you are not in crisis

If you are in need of support, but not in crisis: 

• Talk to an adult you trust, like your parent/caregiver, faith or cultural leader, Elder, teacher, coach, or guidance teacher to learn more about support in your school or community. 
• Visit your family doctor.  
• Use Kids Help Phone Resources Around Me, a database that allows you to search for resources in your community like counselling and mental health support, sexual health support, housing support, legal support, and more.
• Visit a Children’s Mental Health Ontario centre. Children’s Mental Health Ontario agencies are open and providing support to children and youth. No physician referral is required, and no OHIP card is necessary to access services.

You can also check out:

• Kids Help Phone is a free, 24/7, confidential mental health service for young people ages 5 to 20 through phone, text, and online resources. Support is offered in over 100 languages including Ukrainian, Russian, Pashto, Dari, Mandarin and Arabic. No ID is required to access support.
• One Stop Talk provides no cost, confidential, one-hour sessions with a certified therapist to help you design a plan to move forward. Available for people ages 17 and under.

Mental health resources for 2S/LGBTQIA+ students

• LGBT YouthLine offers confidential peer support for people ages 29 and under. Help is available through text and chat.

Mental health resources for Black students

• Black Youth Helpline provides various services to young people and their families, with their helpline as a point of contact to professional services. Service in French and other languages available upon request.
• RiseUp by Kids Help Phone a is mental health support service for African, Caribbean and Black youth and communities through text, phone, and online resources.

Mental health supports for Indigenous students

• Hope for Wellness Help Line provides immediate mental health counselling and crisis intervention to all Indigenous peoples. Support is provided on the phone or online in English and French. Telephone support is also available upon request in Cree, Ojibway (Anishinaabemowin) and Inuktitut.
• The Métis Nation of Ontario offers a 24-hour mental health and addictions crisis line with culturally specific mental health and addiction supports for adults, youth, and families in Ontario in both English and French.
• Indigenous Friendship Centres, located in 29 communities across Ontario, offer various health and social services. Check out Ontario Federation of Indigenous Friendship Centres to find a Friendship Centre near you.
• Talk4Healing offers Indigenous women help, support, and resources 24/7 through talk, text, and chat. Services are available in 14 languages.
• Brighter Days: An Indigenous Wellness Program by Kids Help Phone for First Nations, Inuit and Métis youth ages 6 to 29. This program provides a session with a Kids Help Phone Indigenous Wellness specialist and other Indigenous youth to help you find support in a way that works best for you.

Additional mental health resources for students

• Mindyourmind is a website that provides free, interactive tools and resources to build knowledge and resilience in young people ages 14 and up. The website contains information about mental health, how to find help, support for reaching out, and information on supporting others.

Resources to help you support your mental health

• Guide/tool

My Circle of Support – Student Help-Seeking Resource

• Classroom resource
• Social media graphics

Grounding Techniques Social Media Bundles

• Classroom resource
• Social media graphics
• Video

Mental Health Literacy and Anxiety Management Social Media Bundles

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