As we honour Mental Health Awareness Month, it’s important to remember that taking care of your mental wellbeing doesn’t have to be complicated. Small, intentional actions each day can make a big difference in how we feel, connect and thrive—especially as we navigate the challenges of resettlement new routines, or simply the ups and downs of life.
Whether you’re new to Canada or simply looking for ways to boost your resilience, these practical tips can help you nurture your mind, body and spirit. Try a few or mix and match to find what works best for you!
Daily Positive Actions:
- Do one positive and achievable thing for yourself each day.
- Take 5 extra minutes for yourself in the car before stepping into the next thing.
- Give yourself permission to cry or feel sad and/or angry about things.
- Go out and touch a tree.
- It can be lots of things, and it can be a different thing each day.
Daily Positive Actions:
- Do one positive and achievable thing for yourself each day.
- Take 5 extra minutes for yourself in the car before stepping into the next thing.
- Give yourself permission to cry or feel sad and/or angry about things.
- Go out and touch a tree.
- It can be lots of things, and it can be a different thing each day.
Building Relationships:
- Build a relationship with at least one individual/family in Calgary.
- One person that is local that you count on socially (not a paid staff member).
Building Relationships:
- Build a relationship with at least one individual/family in Calgary.
- One person that is local that you count on socially (not a paid staff member).
Exploring New Interests:
- Get curious about discovering something new: music, literature, hobbies, etc.
- Find a community of people who are engaged in this activity and attend with a friend to see if you like it.
Exploring New Interests:
- Get curious about discovering something new: music, literature, hobbies, etc.
- Find a community of people who are engaged in this activity and attend with a friend to see if you like it.
Increasing Movement:
- Go for a walk, increase movement in your life by making an intentional effort.
- Use smartphones or digital calendars to remind yourself to take breaks and to move on a daily basis.
- Dancing – more effective than medication.
Increasing Movement:
- Go for a walk, increase movement in your life by making an intentional effort.
- Use smartphones or digital calendars to remind yourself to take breaks and to move on a daily basis.
- Dancing – more effective than medication.
Emotional Expression:
- Vent to someone.
- Cry it out.
- Journaling for emotional processing.
Emotional Expression:
- Vent to someone.
- Cry it out.
- Journaling for emotional processing.
Quiet Time:
- Sit in silence – get away from noise, sitting in silence.
Quiet Time:
- Sit in silence – get away from noise, sitting in silence.
Reading and Screen Time:
- Read books.
- Lower your screen time.
- Avoid doom scrolling.
Reading and Screen Time:
- Read books.
- Lower your screen time.
- Avoid doom scrolling.
Comfort Activities:
- Get a coffee and go to the library.
- Order food from your favorite comfort place.
Comfort Activities:
- Get a coffee and go to the library.
- Order food from your favorite comfort place.
Utilizing Community Resources:
- Take advantage of YMCA/Recreation centre.
- Movement – gym, walking.
Utilizing Community Resources:
- Take advantage of YMCA/Recreation centre.
- Movement – gym, walking.
Connecting with Loved Ones:
- Reach out to someone you love – not a professional.
Connecting with Loved Ones:
- Reach out to someone you love – not a professional.
Breathing Techniques:
- Remind yourself to breathe slowly, inhale for 4 seconds, exhale for 4 seconds, until you feel yourself relaxing
Breathing Techniques:
- Remind yourself to breathe slowly, inhale for 4 seconds, exhale for 4 seconds, until you feel yourself relaxing
Starting Your Day:
- Start your day with music you like.
Starting Your Day:
- Start your day with music you like.
End-of-Day Rituals:
- Wash your hands at the end of the day.
End-of-Day Rituals:
- Wash your hands at the end of the day.
Practicing Gratitude:
- Find at least 3 things you feel grateful for and remind yourself.
Practicing Gratitude:
- Find at least 3 things you feel grateful for and remind yourself.
These tips were compiled by our Centre for Refugee Resilience (CRR) team.
