This week marks Mental Health Week in Canada (May 5-11) and it’s more important than ever to have honest conversations about how we’re really doing. Life is full, especially as a parent, partner, or professional, and it’s easy to push our mental health to the sidelines. But we can’t pour from an empty cup.
Here are five meaningful and practical ways to support your mental wellbeing—not just the usual advice, but things you might not have tried yet.
1. Move Your Body—But Make It Enjoyable
We all know that exercise boosts endorphins, but you don’t need a gym membership or a daily 5K to see mental health benefits. Try “movement snacks”—short bursts of activity throughout your day. A 5-minute stretch between meetings or a walk while on a phone call can reset your mood and reduce stress.
As a mom of three, mornings are chaotic, but I’ve found that even a quick 15-minute yoga session before the kids are up helps me feel grounded and present. Find something you enjoy, not something you feel forced to do.
Tip: If you hate running, don’t run. Dance in your kitchen, take a nature walk, try an online tai chi class—anything that gets you moving in a way that feels good.
2. Rethink Healthy Eating—Without the Guilt
It’s not about perfection—it’s about nourishment. The 80/20 rule (mostly healthy choices with occasional treats) is a great mindset. But here’s something you might not know: certain foods can influence mood. Omega-3-rich foods like salmon and flaxseed, or fermented foods like kefir and kimchi, have been linked to improved mental health.
Tip: Keep a “feel-good food” list—meals that you know energize you or help lift your mood—and rotate those into your weekly plan.
If you’re unsure where to start, talk to your doctor. They can connect you with a registered dietitian covered under many Canadian benefit plans.
3. Prioritize Rest—And Not Just Sleep
Yes, adults need 7–8 hours of sleep, but rest isn’t only about bedtime. Mental fatigue is real, and sometimes we need a break that isn’t a nap. Try “sensory rest” by unplugging from screens, or “creative rest” by enjoying art or music without needing to produce anything.
Tip: Try a “wind-down” ritual—dim lights, put your phone away, and read or journal before bed. Your brain needs a cue that it’s time to relax.
4. Do One Thing Just for Joy
When was the last time you did something just because it made you smile? Joy is protective for mental health. Reconnect with hobbies, or try something new that sparks curiosity—painting, birdwatching, learning a new recipe.
And remember: it doesn’t need to be productive to be worthwhile.
Tip: Schedule your hobby time like an appointment. Protect it. Your joy matters.
5. Try Simple Grounding Practices
Meditation doesn’t have to be cross-legged with incense burning. You can meditate by simply practicing mindfulness—being present in the moment. If that’s hard, try this: the 5-4-3-2-1 technique. Name 5 things you can see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. It brings you back into your body and out of spiraling thoughts.
Tip: Apps like Insight Timer or Calm have Canadian voices and short guided sessions that are perfect for beginners.
Reach Out When You Need To
Mental wellness isn’t always something we can manage alone. If you or someone you know is struggling—or having thoughts of suicide—call or text 9-8-8. Free, confidential support is available 24/7 across Canada.
You can also visit mentalhealthweek.ca for more ideas, inspiration, and resources from the Canadian Mental Health Association.
Let’s keep checking in on each other and ourselves—because your mental health truly matters.
