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11 proven methods for improving your mental health


Mental health is an essential part of overall health and well-being. It affects how we think, feel, and act, and it can determine our ability to handle stress, make decisions, and relate to others.



Unfortunately, mental health issues are common, with one in five adults in the Canada experiencing mental illness each year. However, there are many ways to improve your mental health and reduce the risk of developing mental health issues. Here are 11 proven methods for improving your mental health:




  1. Get regular exercise: Physical activity has numerous benefits for mental health, including reducing stress, improving mood, and increasing self-esteem. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, three to five days per week.

  2. Eat a healthy diet: A well-balanced diet that is rich in fruits, vegetables, and lean proteins can improve your mood and energy levels. Avoid processed and sugary foods, as they can lead to mood swings and poor mental health.

  3. Get enough sleep: Sleep is essential for mental health, as it allows the body and mind to rest and repair. Aim for seven to nine hours of sleep per night and establish a consistent bedtime routine to promote better sleep.

  4. Practice mindfulness: Mindfulness is the practice of being present in the moment, without judgment. It can help reduce stress and improve mental health by allowing you to focus on the present and let go of negative thoughts and feelings. Try incorporating mindfulness techniques, such as meditation or deep breathing, into your daily routine.

  5. Seek social support: Strong social connections are important for mental health. Surrounding yourself with supportive friends and family can improve your mood, reduce stress, and provide a sense of belonging.

  6. Take breaks from technology: Constant exposure to screens and social media can lead to increased stress and anxiety. Make time for breaks from technology, such as unplugging from social media or setting aside screen-free time each day.

  7. Find healthy ways to cope with stress: Chronic stress can have negative effects on mental health. Find healthy ways to cope with stress, such as exercising, talking to a friend or therapist, or engaging in hobbies or activities you enjoy.

  8. Seek professional help: If you are struggling with mental health issues, it is important to seek help from a mental health professional. They can provide you with the tools and resources you need to manage your mental health.

  9. Practice gratitude: Focusing on the things you are grateful for can improve your mood and overall sense of well-being. Try writing down three things you are grateful for each day or sharing them with a friend.

  10. Volunteer or give back: Helping others can improve your mental health by providing a sense of purpose and fulfillment. Find ways to volunteer your time or give back to your community, such as donating to a charity or helping a neighbor in need.

  11. Practice self-care: Taking care of yourself is essential for maintaining good mental health. Make time for activities that nourish your mind, body, and spirit, such as taking a relaxing bath, going for a walk, or reading a book.


Improving your mental health requires effort and commitment, but it is worth it. By incorporating these 11 proven methods into your life, you can improve your mood, reduce stress, and lead a happier, more fulfilling life.


If you are struggling with mental illness, know that you are not alone. Mental health therapy can be an important step in your journey to recovery. Here at Inspire Therapy, we have helped thousands of clients all over Canada. Feel free to book a complementary consultation with one of our team members to see how therapy maybe of benefit to you !

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