Many things influence our mental health, such as    

• Relations with other people (past and present) 
• The environment (where we live, work, go to school, etc.) 
• Our culture 
• Biology (for example, genetic factors) 
• Income
• Traumatic experiences
• Our minds, how we think and our emotions
• Employment and working conditions
• Exposure to discrimination and violence 
• And much more
• Read more about the Social Determinants of Mental Health

Both our physical and mental health are equally important parts of our overall health and well-being.   

We all have highs and lows in our mental health. There are times when our mental health is positive, and we are coping well with life’s ups and downs. There are other times when we are struggling to cope and we do not feel mentally well.    

Feelings like anger, sadness, or worry when we face challenges or when things change in our lives is normal. For example, when we start or lose a relationship; or start high school or college; or start a new job; or we change our job or home; or we get married or become a new parent. This can all feel stressful, and it can affect our mental health.   

If you experience a “low” in your mental health, it does not mean you have a mental illness. 

Our mental health can change over time. Good mental health helps you get the most out of life and helps you cope with life's stresses and reach your goals. 

Want to learn more about mental health? Take this free course, Mental Health 101.  

There are many factors in our lives that can help protect our mental health. These are known as “protective” factors. These factors can occur at any of these levels: personal, family, community, and society. Mental health is complex. No single factor is responsible for our mental health. Protective factors, and risk factors, interact in various ways.

Below are some examples of protective factors. 

At a Personal Level...  

• Becoming resilient – People find ways to deal with the stress of life’s challenges. 
• Being well emotionally – Having interest in and enjoying life, feeling satisfied with life, and having overall feelings of happiness. 
• Being well with your mind and self – Having warm and trusting relationships with others, a sense of purpose or meaning in life, high self-esteem and/or confidence, and a positive sense of self. 
• Being well socially – Having strong connections with others, strong and positive relationships, having feelings of belonging, and good social skills.  
• Having health in your body – Being physically active, having healthy eating habits, having enough quality sleep, not using substances (e.g., alcohol, tobacco, etc.) or engaging in behaviours that can harm or injure your body.  
• Having financial health – Having a stable job, having enough income to live, and being able to manage debt. It is worth noting that good jobs and income require appropriate social policies at the society level (see below).  

At a Family Level...

• Having a supportive and loving family home.
• Having positive and healthy parent/caregiver-to-child relationships, such as strong emotional bonds and a lack of parent/caregiver-child conflict. 
• Living free from intimate partner or family violence. 

In the Community...

• Being able to access schools that create and support good physical and mental health and provides a good setting for learning for all children (e.g., safe from bullying and discrimination; fosters skills to cope with stress and anxiety).
• Being able to access workplaces that create and support good physical and mental health (e.g., policies against bullying and discrimination; good work and life balance, promotes health, provides a fair wage and good benefits). 
• Being able to access childcare that parents/caregivers can afford, that is timely (so a parent/caregiver can work shifts and/or go to school) and has enough spaces. 
• Having access to community and health services and programs, including those for mental health in rural areas. 
• Having access to green spaces and safe sidewalks/paths/bike lanes for being active.
• Having access to transit and other transportation in rural areas. 
• Having access to, and being able to afford, an array of sport, recreation, arts, and other cultural activities.
• Being involved in the community (e.g., to volunteer or be a part of a group, club, agency, etc.).   
• Having strong social networks and a sense of belonging and connection within your community. 

In Society...

Key policies and actions are needed at all levels of government. For example, policies that provide sufficient income and address poverty. Other areas requiring social policies include those that provide/support for:

• Safe and healthy working conditions. 
• Affordable, quality, and enough housing. 
• Affordable, timely and enough childcare spaces.  
• Support local food producers and growers and provide affordable and nutritious food.
• Address transit and transportation, including in rural areas. 
• Address violence, stigma, and discrimination. 
• Community and health services and programs, including those for mental health in rural areas. 

Read more about Protective and risk factors for mental health - Canada.ca

Most mental health problems do not have just one single cause. Our mental health can change over time and there are a number of factors that can put us at risk for poor mental health. It is important to remember that each person experiences stress, pain, and risk in different ways. Risk, and protective factors for mental health, interact in various ways. 

Individual, social, structural, and environmental factors influence and impact our mental health and well-being.

Some risk factors for poor mental health include:  

• Social factors (for example, not having access to enough money, food, adequate housing, education, or support services and healthcare). 
• Lack of safe and reliable transportation.
• Experiencing trauma, neglect or a history of abuse.
• Experiencing violence, crime, or discrimination. 
• Experiencing loss, illness, or ongoing medical conditions such as cancer or diabetes. 
• Biological or chemical imbalances in the brain. 
• Poor coping or problem-solving skills.
• Use of alcohol and other substances (read more about the problematic use of substances).  
• Having limited supportive and healthy relationships or connections with others, feeling lonely or isolated.  
• Experiencing poor nutrition and lack of sleep.
• Lack of physical activity, access to recreation and leisure/green spaces.

People who experience social disadvantage are more likely to experience mental health problems. Read more about the Social determinants of mental health. 

Learn more about risk factors and causes of mental health problems and signs of mental health problems, including, a note about culture.

There are things we can all do to take care of ourselves and support our own mental health. Adequate sleep, proper nutrition and physical activity are some examples. However, it may be very difficult to focus or look after these things if you experience other stressors and factors in your life like poverty, unstable housing, violence, unsafe neighbourhoods, etc.

Sometimes talking to a friend or family member about how we are feeling can be helpful.

Everyone deserves support. 

There may be periods in our lives when we are struggling and talking to a professional, like a counsellor or therapist, can help. There are good mental health supports available online or in-person.

Sometimes, learning more about an issue that we are dealing with, and reading about what might help, can be a place to begin.

Below are some resources about various topics that might be helpful.

• how to cope with loneliness 
• grieving 
• feeling angry 
• practicing mindfulness 
• talking to teens about mental health 
• overdose prevention
• understanding substance use 

You can also think about building a self-care plan if you are facing stress related to a traumatic life event.  

Also see our Mental Health Supports page for supports and services in your area.

Looking after your health and staying healthy is important. Getting enough, good quality sleep; being active and reducing the amount you sit; and eating healthy, all matter and can: 

• Enhance your quality of life, mood, and ability to think.  
• Improve your bone health and physical function.
• Lower your risk of heart disease, type 2 diabetes, several cancers, anxiety, depression, dementia, falls, and injuries from falls.

Sleep

Are you getting enough sleep?   

• When we sleep, we are letting our minds and bodies rest and restore. This is important for overall health, including mental health.   
• The 24-Hour Movement Guidelines provides guidance on how much sleep is recommended. 
• There are some specific guidelines for pregnant people, adults with multiple sclerosis and adults with spinal cord injuries.
• Generally speaking, Adults and Older Adults Seniors 65+ need 7 to 9 hours of good-quality sleep on a regular basis
• Children and youth (aged 5–17 years)
  Consistent sleep 9 to 11 hours per night for 5- to 13-year-olds
  Consistent sleep 8 to 10 hours per night for 14- to 17- year-olds
• Infants and children 0 to 4 years of age need a lot more sleep, see the guidelines.

Tips for a good sleep 

• Avoid or reduce caffeine after 2PM 
• Relax and try to have a dark bedroom setting 
• Avoid screens (tv, computer, phone) for 30-60 min before bed  
• Have the same sleep and wake times daily 

Physical Activity

Are you active and reducing the amount of time you are sitting and being inactive? Being active the whole day counts.

• Physical health and mental health are closely linked.  
• Being physically active can help you to feel good, reduce stress, maintain a healthy weight and lower your risk for illness.   
• Pick an activity that you enjoy and think about asking a friend or neighbour to join you!   
• The 24-Hour Movement Guidelines provides guidance for every age.

Some key things for  

Adults and Older Adults 65+  

• Move more by taking part in moderate to brisk activity that breaks a sweat, gets your heart pumping, and adds up to at least 150 minutes per week (or at least 2½ hours per week).  
• Moderate activity breaks a sweat, and you are breathing a bit harder (e.g., a brisk walk, jogging, skating, downhill skiing, vacuuming) 
• Brisk activity breaks a sweat, you breathe harder, and it may be hard for you to talk (e.g., running, soccer, biking, squash, wheelchair sports) 
• Try activities that will strengthen your muscles at least twice a week. 
• Try climbing stairs, digging in the garden, lifting weights, push-ups, curl-ups, squats 
• For 65+ (but every person can benefit) include activities that test balance  
• Yoga, tai-chi, standing on one leg, getting up and down from a chair without using arms 
• Reduce the amount of time you are sitting and are inactive to less than 8 hours a day.  
• Try to have no more than 3 hours of screen time. 
• Avoid sitting for too long and get up and move more often. 
• Have several hours of light physical activities (e.g., strolling, cooking), including standing (getting up from your chair more often; or standing to watch something rather than sitting) 

Children and youth (aged 5–17 years) 

• Move more by taking part in moderate to brisk activity that breaks a sweat and gets your heart pumping and adds up to at least 60 minutes per day (or at least 1 hour per day).  
• Try activities that will strengthen muscles and bones at least 3 days per week. 
• Also include several hours of all kinds of planned and unplanned light physical activities.

Infant and Toddlers (0 to 4 years)

• See the guidelines 

Nutrition

Mental health is complex. There is evidence to support nutrition as a front line approach to help with depression, mood disorders, and anxiety. Read more about it in the article Mental Health and Nutrition. 

Remember healthy eating is more than the foods you eat. It is also about where, when, why and how you eat. 

Below are some helpful tips to be mindful of your eating habits 

• Take time to eat 
• Notice when you are hungry and when you are full 
• Cook more often 
• Plan what you eat 
• Involve others in planning and preparing meals 
• Enjoy your food 
• Culture and food traditions can be a part of healthy eating 
• Eat meals with others 
• Enjoying healthy foods with family, friends, neighbours or co-workers is a great way to connect and add enjoyment to your life. 

Also read, Let’s Improve our Mood with Food, packed full of information about our food choices, and the impact they have on how we feel. 

Canada’s Food Guide encourages us to eat a variety of healthy foods each day. It is important to know WHAT to eat for physical health to help reduce diet related illness (e.g., some cancer, diabetes, heart disease, etc.). Any diet related illness can also impact your mental health. 

Social Connection   

• We are social beings and connecting and staying connected to people is good for our mental health.   
• Social connection can reduce stress and give one a sense of meaning, purpose and belonging. Even short, positive contacts can be helpful.   

Read more about how social connection is the cure to loneliness. 

How can you start connecting with other people? 

• Volunteer or do something thoughtful or kind for another person. Helping others can have a positive impact on you too.   
• Spend more quality time with family and friends. 
• Join a group, club, or class related to an interest or hobby (books, art, sports). 
• Spend time with others in nature. 
• Go for a walk with another person (a neighbour, co-worker, friend, family member). 
• Express gratitude to others (e.g., write a note or card and send it or give someone a call).
• Volunteer with an organization or local group. 
• Get involved in your community (e.g., the food bank, school or library reading program, etc.)  
• Provide social support to others (e.g., listening to a friend dealing with a problem). 
• Get to know your neighbours.  
• Invite a neighbour or friend for a tea/coffee or cold drink. 
• If you cannot be with others in person, connect by phone, texting or video call. 

Social Support  

If you are not feeling like yourself, it can be helpful to talk to another person about that. Check out this video on how to talk about your mental health. Remember that having social support is a protective factor for positive mental health.

Have a Conversation  

You may notice that a friend, family member or someone you care about doesn’t seem like themselves.  You may be worried or concerned about them. It’s natural to want to provide relief and happiness, but you don’t have to have all the answers.  You can be there to listen and be a friend. Often people really appreciate having someone who just listens.  

When you are worried about someone it can be difficult to know what to say, or how to say it. This Conversation Guide, created by the Centre for Addiction and Mental Health may be helpful. 

Tips directly from the Conversation Guide:

Reach out

Ask how the person is doing. Let them know that you have been thinking about them. Be specific about what is concerning you. 

You could say something like …

•     “I’ve noticed you’ve been more withdrawn lately. Is everything okay? Do you want to talk?”
• “How have you been doing? Do you want to talk about what’s been on your mind?”

Even if the person doesn’t want to talk or doesn’t think there is a problem, knowing that you care and that they can approach you may open a conversation and help them feel less alone.

Listen

Listening to someone and giving them a space to be heard is often one of the best things you can do for someone who is facing a mental health challenge.

You could say something like …

• “I’m here for you.”
• “I would like to hear more about what’s been going on for you.”

We tend to jump to problem solving when we want to help, but slowing down and just being with the person gives them a chance to feel connected and think about what would be most helpful for them.

Offer support

Be compassionate. If the person’s behaviour is out of character, it may mean that a person is having a mental health problem or that they are under some other kind of stress. A comment like “just relax” or “you’ll get over it” can come across as judgmental. Instead, show the person that you’re there to offer support.

You could say something like …

• “That sounds really hard.”
• “What do you need right now?”
• “Is there anything I can do to help?”

Be genuine. If the person feels that you are doing this because you care, and are trying to act in their best interest, it is more likely that you’ll be able to offer authentic support.

Discuss resources and next steps

Support the person in coming up with a plan. They may have been through something like this before and have an idea of what helps them, or this might be the first time they have felt this way. In any case, they may need support locating resources and identifying coping strategies.

You could say something like …

• “Have you ever felt this way before? What was helpful in the past?”
• “Have you talked to anyone else about this?
• “Have you reached out to your family doctor?”

If they don’t believe there’s a problem, don’t argue with them about it and don’t suggest possible solutions. You can keep checking in to see how they’re doing or try getting together more often, if that’s what they want.

Read the entire Conversation Guide to learn more.  

Concerned About Someone who is Feeling Suicidal?

Suicide is the act of ending one’s own life on purpose. There are many Risk and Protective Factors for Suicide . It is rarely one single event or circumstance that causes someone to feel suicidal. It is a complex issue and it may be difficult to listen to, and understand why, someone says they feel like ending their life.   

According to the Canadian Mental Health Association, people who die by suicide or attempt suicide may not really want to end their life. Suicide may seem like the only way to deal with difficult feelings or situations. Suicide is often related to complex mix of things that cause stress and health issues leading people to feel hopeless, isolated, and in despair.  

Asking or talking about suicide with someone you are worried about will not put the idea in their mind – that’s a myth.

How can You Help?  

• Provide support and be a good listener to someone who says they want to end their life. These can be difficult conversations. If you can listen without judging them, it an help the person feel less isolated and reminds them that you care.   

• Get the person help so that they can be safe. Let them know about calling or texting 9-8-8 which is a suicide crisis helpline.

• You may need to take them to the nearest hospital or call 9-1-1 for help.  

• Also, look after your own mental health when helping or reaching out to a person who feels suicidal. You can also call 9-8-8 as they are a service for people who are worried about someone in their lives. They can talk to you about your concerns and offer advice and support. 

You can read more about suicide prevention including signs and symptoms, causes and risk factors from the Canadian Mental Health Association and the Centre for Addiction and Mental Health, including how you can help someone who is at risk for suicide. 

There have been resources created to support people who are feeling suicidal and their friends and families. 

• Suicidal Crisis Support information  from the International Association for Suicide Prevention - IASP
•  A Guide for People and Families Struggling with Suicide from St. Joseph’s Healthcare, Hamilton
• Toolkit for people who have been impacted by a suicide attempt from the Mental Health Commission of Canada
• Toolkit for people who have been impacted by a suicide loss from the Mental Health Commission of Canada

Check out our Mental Health Support page for mental health resources.

If you are interested in learning more about mental health, below are some training and learning resources to check out. 

• Mental Health First Aid (MHFA) training helps us to recognize and support someone who is experiencing mental health distress or crisis. Just like physical first aid when help is provided until medical treatment can be given, MHFA is given until appropriate support or treatment is found or until the crisis is resolved. Consider taking a MHFA course.  
• The Be There Certificate is a free, self-paced course to provide you with the knowledge, skills, and confidence to safely support anyone who may be struggling with their mental health. There are 6 interactive lessons and takes less than 2 hours to complete. 
• The Centre for Addiction and Mental Health offer a Fundamentals of Mental Health Online Course and a Mental Health 101 series of tutorials.
• The Centre for Suicide Prevention offers access to an online, skills-based suicide prevention training program called LivingWorks Start.
• The Mental Health Commission of Canada offers several mental health training programs including programs related to stigma, programs for youth and training on psychological health and safety for employees.

Developing a mental illness is a complex mix of social, economic, psychological, biological, and genetic factors, and it may take many forms.  Sometimes we don’t know why some people develop a mental illness and others don’t.  It is important to know that the symptoms of a mental illness can be treated and managed. People who have a mental illness deserve help and support.

Some examples of mental illnesses include; 

• mood disorders,  
• schizophrenia,  
• anxiety disorders,  
• personality disorders,  
• eating disorders, and  
• substance use disorder and other addictions.  The Centre for Addiction and Mental Health (CAMH) has more information on addiction including an information guide for people with addictions and their families.

The Canadian Mental Health Association has lots of information including fast facts about mental health and mental illness.   

For clear and reliable information about many mental illnesses, you can search The Mental Illness and Addiction Index from CAMH.

We are all unique people.  Positive and negative events or factors in our lives affect each of us differently.

Mental health and mental illness occur on a continuum.  This means that our mental health varies and changes.  It can fall in the range from having good mental health to poor mental health or be somewhere in between.  Our mental health can change as we respond and cope with life events.

Can you have good mental health and have a mental illness? 

Yes. People with a mental illness can be involved in a plan to treat their illness, manage their illness well and have good quality of life.  People with a mental illness can enjoy their relationships with others, feel good about their life, feel respected and be active in their community.

Can you have poor mental health or trouble coping and not have a mental illness?   

Yes. A person might be under a great deal of stress, which has a negative effect on their mood, how they think, and their relationships with others.  Just because someone is struggling, it doesn’t mean that they have a mental illness, but they could be experiencing poor mental health.

Stigma means that someone has a negative attitude or belief (or bias) about someone with a mental health problem or a mental illness.  It could mean thinking that a person with a mental health problem is to blame for their problems or they could “get over it” if they wanted to.   It could mean labelling or calling a person “crazy” or “psycho”.  These kinds of labels perpetuate stigma and make people less willing to seek help and support. The language we use to talk about people and problems is so important. 

Stigma affects social relationships and professional opportunities and even in the way people with mental health challenges view themselves.  Unfortunately, negative attitudes and beliefs toward people who have a mental health problem or mental illness are common.

Treating someone in a negative way (discrimination) because they have a mental health issue is also part of stigma.  

Generally, a lack of understanding about mental health, as well as the harmful assumptions about people living with mental health problems and illnesses, is at the heart of stigma.

By learning about mental health, including checking our own attitudes and beliefs, we can begin to make changes about how we view mental health and mental illness.    Read the next section, how you can help reduce stigma, to learn about what you can do!

Reducing stigma starts with each of us.

According to the Centre for Addiction and Mental Health (CAMH), there are 7 things you can do to reduce the stigma and discrimination against people with mental health and substance use problems: 

1. Know the facts.
2. Be aware of your attitudes and beliefs.
3. Choose your words carefully:  Put people first and avoid labels. For example, saying “a person with depression” or “a person with schizophrenia” or “a person with a mental illness” (versus saying a depressed person or a mentally ill person).
4. Educate others.
5. Focus on the positive.
6. Support people.
7. Include everyone.

Learn more about addressing stigma including understanding the impact of prejudice and discrimination | CAMH.

We can make changes by challenging misconceptions about mental health and mental illness. Read this Fact Sheet: Common Mental Health Myths and Misconceptions - Mental Health Commission of Canada to learn more.

Below are some additional resources to educate yourself and learn about the ways to reduce mental health stigma:

• Language Matters: Safe Communication for Suicide Prevention - Canada.ca
• Opening Minds, a division of the Mental Health Commission of Canada, provides evidence-based mental health training programs and stigma reduction initiatives across Canada. Learn more about Opening Minds - Workplace Mental Health Training.

Stigma about having a mental health problem or mental illness is a reason many people don’t reach out for help.

Everyone deserves help and support.