As mental health and wellbeing continue to present challenges to millions of Canadians, here are 2024’s top tips for making mental self-care a part of the daily routine. - BY Malibu Kothari

The statistics have become so common that it’s easy to forget that each number represents a life being compromised by mental health issues. More than 5 million Canadian adults, or nearly one in five adults, meet the diagnostic criteria for anxiety or mood disorders each year. A much smaller percentage seeks and continues with professional care programs. The vast majority struggle on, trying to get through each day as best they can. The result? Per a study in the National Library of Medicine, around 500,000 individuals in Canada are absent from work each week due to a mental condition. This is associated with a cost to businesses of 51 million Canadian dollars a year, a total of 30% of disability claims, and some 70% of disability costs. There is hope in the future. In addition to other treatment options, mindfulness and regular mental health practices are emerging as viable solutions for improving symptoms of depression, reducing perceived anxiety levels, and even reducing signs of burnout and stress. To achieve these results, here are seven practical tips for incorporating mindfulness and mental self-care into daily life.

Tip #1: Start the Day with Mindfulness

Mornings have a way of setting the tone for the whole day. This is why experts recommend beginning the day with meditation or mindfulness practices. For example, spending a few minutes in the bathroom, after a shower or dressing for the day, quietly breathing or doing a conscious body check-in, can boost feelings of calm and being well-grounded before the busyness of the day takes over.

Tip #2: Take regular breaks

Modern work culture encourages a go-go-go pace for the full day, but human bodies aren’t machines. Going full-tilt all day long – on top of responsibilities at home – can be exhausting on multiple levels. In the case of office-based workers, it can also lead to burnout, headaches, and repetitive stress injuries. To fight back, take regular breaks. Use timers or other routines to incorporate “mindfulness moments” into the workday. This might mean a step away from the desk for a quick walk around the house or office, a stretch break with a mental self-check, or even just looking out the window and taking a few deep, measured breaths to calm the limbic system down.

Tip #3: Practice Mindful Eating

According to the CBC, nearly 40% of Canadians eat lunch at their desks each day. Atlantic Canadians do it the most, with nearly 50% eating lunch at their desks. This is, unfortunately, a recipe for mindlessly gulping down whatever’s handy and eating more or less on autopilot.

Instead, experts recommend mindful eating. This means no multitasking during meals. Take the time to savor each bite, chew slowly, and appreciate the flavors and textures of the food. In addition to lowering stress levels, mindful eating can help prevent overeating, improve digestion, and cultivate a greater sense of satisfaction with each meal.

Tip #4: Schedule Mindfulness Activities

All work and no play isn’t just a joke – it’s a contributing factor in burnout, stress, and out-of-control anxiety. Thus, in addition to making time for short mindfulness moments in each day, it’s also a good idea to regularly schedule mindfulness activities or make time for hobbies that bring joy and relaxation. Each person’s preferences will be different, but activities like running or yoga, where concentration on the body’s actions prevents the mind from wandering or racing, can be especially useful as mindfulness breaks.

Tip #5: Set Clear Boundaries Between Work and Not-Work

It’s not just eating at the keyboard – many Canadians also wake up to the sound of Slack notifications and go to bed replying to work messages on their phones. This lack of a clearly designated “off” time contributes to a sense of chronic stress and anxiety, which can compromise mental health. Clear boundaries between work and personal life promote balance and protect mental health. It can feel rebellious to people trained to be constantly responsive to work requests, but defining specific times for work-related tasks and leisure activities, and sticking to those boundaries as much as possible, actually does wonders for mental health. An added bonus? Breaks can create a stronger sense of focus and direction during “on the clock” hours, helping boost overall productivity levels without sacrificing mental health.

Tip #6: Seek Out Support

In Canada, where the conversation about mental health and well-being is increasingly front and center, there are multiple ways to seek out support. Many channels are supported by workplace programs or available free from government groups. What no one wants is for someone to feel as though they can’t ask for help or that there’s no one around to listen and help. As a bonus, by reaching out to someone else, it is possible to begin to create a system of accountability for mental self-care and mindfulness activities. Organizations like the Mindfulness Advisory Group (MAG), sponsored by Canada’s Mindfulness Initiative, provide both public and private services to individuals and groups who want to incorporate mindfulness into their daily routines. Notably, since 2016, MAG has facilitated mindfulness programs for Canadian members of Parliament, House Officers, and other national staff. If these groups recognize the benefits of mindfulness as a wellness tool, why shouldn’t every Canadian?

Concluding Thoughts

Canada has a serious mental health problem, but citing numbers alone isn’t enough to change things. Instead, it is time to take the conversation one step farther by backing the talk with action.

One highly beneficial set of actions is to practice mindfulness and mental self-care on a regular basis. This includes starting the day with mindfulness, taking regular breaks, practicing mindful eating, scheduling mindfulness activities, setting and sticking to clear boundaries between work and life, and seeking out extra support when its needed. These small, practical steps can relieve stress, reduce anxiety, and alleviate symptoms of depression. Plus, most are completely free to start, and the best time to get started, of course, is right now.