General Mental Health Tips
By Virginia Sherban MSW, a Calgary therapist and counsellor
Humans are complex, multifaceted beings and we do not live in isolation. Our minds, bodies and spirits are interconnected, and we are also interconnected with others. By nature, we are social beings and we need each other to survive. To take care of our mental health, we need to be mindful of all aspects of our being, our relationships, and our environment.
Mental/Emotional:
- Build self awareness. Recognize there are different parts to you. Your awareness is the part of you that can see the other parts.
- Be present. Recognize when your mind wonders too often to the past or the future, and work to bring yourself back to the present. Use deep conscious breathing, and your senses, as a tool to do that. Remember that not all your thoughts are true. Unnecessary worry offers no value to anyone.
- Although the past cannot be changed, the way we perceive it; and how we feel about it, can. Working with a therapist could help you do that.
- Let go of what you cannot control. The outcome of your actions, after you have made your best effort, is not up to you.
- Accept that loss, grief, change, uncertainty and suffering are all part of the human condition. Allow yourself to feel all the feelings that come with that. All feelings and emotions are valid. If they become overwhelming, try not to isolate. Reach out for the support of trusted loved ones, or a mental health professional.
- Allow the waves of emotion to come and go. They will pass. Avoid making important decisions in your life while experiencing intense emotions.
- Manage your behavior. Despite how valid your emotions are, not all behavior is acceptable or conducive to yours or others’ well being. Strive to be kind, respectful and compassionate with yourself and others.
- Have something to look forward to, no matter how small. If you don’t, build it into your life.
Social/relational:
- Prioritize important relationships. They are the highest determinant of the quality of your life. Reach out to trusted other as needed. To the best of your ability (and without sacrificing your own well being), be there for them as well.
- Improve your skills to repair and/or forgive relational hurts. This will likely be one of the most valuable investments you ever make.
- As much as possible, try to be part of something. Engage with others, even if superficially, in your day-to-day life.
- Do not compare yourself with others. Just strive to be the best version of yourself that you can be.
- Be kind to yourself, remembering that your best version will change moment to moment. We are all unique, precious and valuable in our own way.
Spiritual:
- Seek meaning and purpose in your life. This is often achieved by contributing to society in ways that are meaningful to you and that best represent who you are.
- Learn to accept what you cannot change; and change what you can. Strive to find internal peace.
- Honor your need to seek a life that is as closely aligned with who you are as possible. Avoid staying in relationships or work environments where you are asked to go against your main values, or needs.
- Gratitude is important. Learn to recognize all the things you can be grateful for on a day-to-day basis. Learn to enjoy the simple pleasures of life.
- Practice spirituality in whichever way is meaningful to you. If this is a difficult concept for you, just know that you are a part of something a lot greater than yourself. You may call it a divine being; you may call it energy, nature, or whatever resonates best with you. Just know that simply because you exist, you belong.
Physical/Basic Needs:
- Take care of your body. It is the only one you have. You have a lot of power to keep it well. Nutritious food, enough sleep, regular exercise and adequate rest, are all conducive to good physical and mental health.
- Minimize or eliminate the use of substances such as drugs and alcohol. They have a detrimental, long-term impact on your mental and physical health, despite how good using them may feel in the moment.
- Be mindful of preventing injuries and get regular medical check ups.
- Listen to your body. Our body’s cues can become a powerful guide to help us understand our needs.
- Strive to have healthy boundaries in all areas of your life. This will help you ensure proper rest and self care.
- Do your best to have a comfortable life, and to provide a comfortable life for those you are responsible for. Beyond meeting basic needs though; money is not as important as you may think. Studies have shown that after you have a certain amount, extra money does not increase happiness. In terms of what’s valuable beyond the basics, prioritize meaningful experiences over material possessions.
When things are not going well, or if life starts to feel overwhelming, seek professional help. Counselling for mental health is available on through private clinics like Assured Psychology. You may also have access to counselling through your employer; or in your community, through local/provincial Community Mental Health Clinics.
If you, or someone you know, is having a mental health crisis and presents a risk to themselves or others, call local authorities or crisis lines for support. You may also go to the Emergency Department at your nearest hospital.
-Virginia Sherban MSW RSW-a Calgary therapist and counsellor with Assured Psychology. Written May 2025.