Helpful Resources
Here is a list of books, apps, and websites you may find interesting or helpful.
There is also a collection of Mental Help Tips that follow. Give these a try and see how you feel.
Relationships
Too Good to Leave, Too Bad to Stay, by Mira Kirshenbaum
Hold Me Tight, by Sue Johnson, PhD
The Seven Principles for Making Marriage Work, by John M. Gottman, PhD and Nan Silver
Mating in Captivity: Unlocking Erotic Intelligence, by Esther Perel
Assertive Communication
The Assertiveness Workbook: How to Express Your Ideas and Standup for Yourself at Work and in Relationships, by Randy J. Paterson, PhD
Stress
The Relaxation and Stress Reduction Workbook, by Martha Davis PhD, Elizabeth Robbins Eshelman, MSW and Matthew McKay, PhD
Adult ADHD
Driven to Distraction, by Edward M. Hallowell, MD and John J. Ratey, MD
Police and RCMP
Emotional Survival for Law Enforcement, by Kevin M. Gilmartin, PhD
Mental Health Tips
Mental health and feeling good is more than the absence of mental illness. Good self-care plays a big role in maintaining mental health in addition to supporting recovery if you have a mental illness.
Give the following a try! Incorporate some of these into your daily practice and observe how you feel over time. They are known to help boost mood and strengthen resilience.
Prioritize sleep
It is recommended that most adults get 7-9 hours of sleep at night. Sleep improves emotional regulation, stress tolerance, as well as cognitive function, including memory. Not having enough sleep is associated with depression and anxiety. Start relaxing and winding down your day 2-3 hours before you want to fall asleep. Avoid electronics, work, consuming sugar or caffeine, and drinking alcohol. Also, make sure your bedroom is dark, quiet, cool (15C to 19C), and free of distractions.
Eat regularly and take care of your digestion
Sometimes our moods can impact our appetite. Depression and anxiety can both increase our appetite or supress it. It is important to maintain as healthy a diet and eating schedule as possible. Additionally, there is increasingly more research on the brain and gut connection. A healthy gut is associated with greater emotional regulation and improved cognitive function. We can improve our gut health by eating a variety of healthy foods. You may also wish to talk with a dietician on recommended foods and supplements, such as probiotics.
Exercise
This is not only good for your body but also your mind. It is known to reduce stress and anxiety, while elevating mood and improving cognition. Exercise releases serotonin, dopamine, and endorphins, which are your “feel-good” chemicals. Exercise has also been linked to better sleep. In fact, some studies have shown that regular exercise for 6 weeks can be just as effective as antidepressants for some depression.
Say no
Sometimes even when emotionally exhausted, we remain compelled to act as if everything is fine and keep going at our normal pace. But when we try to function beyond our current capacity we can burn out and develop mental health problems. It’s okay to politely say no to others sometimes and prioritize ourselves. Give it a try.
Spend time in nature
Studies show that spending time outdoors in nature lowers cortisol levels, boosts mood, and improves energy and focus. “Forest bathing” or simply a walk in your neighborhood or garden has shown to give your mood a little boost.
Take time away
It is important for everyone to regularly take time away from their normal routines and environments. Traveling doesn’t have to be expensive or long, even a weekend camping or visiting a neighboring city can be enough of a change to feel relaxed and refreshed. You can even try a nice staycation!
Take time for yourself
Life can be busy and stressful. We might tell ourselves that when things slow down that’s when we will rest. Unfortunately, this approach often leads to burnout and other mental health problems. Find ways to make time for yourself every day. Maybe it’s taking a walk during your lunch hour, reading a book for pleasure, waking 30 minutes earlier to have a quiet start to the day with your favorite hot drink, or meditating before bed. Find something you enjoy and that works with your schedule.
Stay connected
We are social beings and need others for our physical and emotional survival. Studies show that being part of a community and connecting with others decreases symptoms of depression, anxiety, and stress, while building emotional resilience. Meet with a friend for a walk, a coffee, or a movie. Call a family member to see how they are doing, chat with your local barista, or text a friend just to say you are thinking of them.
Reduce or avoid substances
Alcohol is a nervous system depressant and affects the brain’s chemistry. It alters the brain’s natural mood regulation system, which can worsen mood and contribute to anxiety. Alcohol and other substances also disrupt sleep which is essential for mental health.
Acts of Kindness
Studies have shown that prosocial behaviour activates the brain’s reward system leading to positive emotions. This could be as small as opening the door for a stranger, giving someone a compliment, asking a friend how they are doing, or offering a helping hand.