{"id":9219,"date":"2021-05-04T15:18:31","date_gmt":"2021-05-04T15:18:31","guid":{"rendered":"https:\/\/silver.rbcinsurance.com\/en-ca\/2021\/05\/04\/four-ways-to-practice-mental-health-hygiene\/"},"modified":"2024-08-15T17:07:27","modified_gmt":"2024-08-15T17:07:27","slug":"four-ways-to-practice-mental-health-hygiene","status":"publish","type":"post","link":"https:\/\/silver.rbcinsurance.com\/en-ca\/advice-learning\/health-insurance\/four-ways-to-practice-mental-health-hygiene","title":{"rendered":"Four Ways to Practice Mental Health Hygiene"},"content":{"rendered":"\n<div class=\"wp-block-rbc-template-selector templateSelector template__article articleSingle\" data-template=\"article\">\n<div class=\"wp-block-group articleSingle__container tabListStickyWrapper is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group articleSingle__container__hero is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group articleSingle__container__hero__inner is-layout-flow wp-block-group-is-layout-flow\">\n<span class=\"rbc-yoast-breadcrum-span\"><span><a href=\"https:\/\/silver.rbcinsurance.com\/en-ca\/\">Home<\/a><\/span><\/span>\n\n\n\n<div class=\"wp-block-group articleSingle__featuredImage__group is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group articleSingle__title__group is-layout-flow wp-block-group-is-layout-flow\"><h1 class=\"wp-block-post-title\">Four Ways to Practice Mental Health Hygiene<\/h1>\n\n\n<div class=\"wp-block-group articleSingle__date__group is-layout-flow wp-block-group-is-layout-flow\"><div class=\"wp-block-post-date\"><time datetime=\"2021-05-04T15:18:31-04:00\">May 4, 2021<\/time><\/div>\n\n\n<span class=\"wp-block-rbc-html-element articleSingle__readTime\">6 Min Read<\/span>\n<\/div>\n\n\n\n<div class=\"wp-block-group articleSingle__author__group is-layout-flow wp-block-group-is-layout-flow\">\n<img decoding=\"async\" src=\"https:\/\/silver.rbcinsurance.com\/en-ca\/wp-content\/uploads\/sites\/2\/2021\/06\/Avatar.webp?quality=80&w=128&h=128&crop=1\" alt=\"Beth Levine\">\n\n\n\n<div class=\"wp-block-group articleSingle__author__details is-layout-flow wp-block-group-is-layout-flow\">\n<span class=\"wp-block-rbc-html-element articleSingle__author__name\">Beth Levine<\/span>\n\n\n\n<span class=\"wp-block-rbc-html-element articleSingle__author__designation\"><\/span>\n<\/div>\n<\/div>\n<\/div>\n\n\n<figure class=\"articleSingle__featuredImage wp-block-post-featured-image\"><img loading=\"lazy\" decoding=\"async\" width=\"930\" height=\"620\" src=\"https:\/\/silver.rbcinsurance.com\/en-ca\/wp-content\/uploads\/sites\/2\/2022\/09\/Thumbnail-default-5-2.jpg?quality=80&amp;w=930\" class=\"attachment-post-thumbnail size-post-thumbnail wp-post-image\" alt=\"A woman who practices mental health hygiene\" style=\"object-fit:cover;\" srcset=\"https:\/\/silver.rbcinsurance.com\/en-ca\/wp-content\/uploads\/sites\/2\/2022\/09\/Thumbnail-default-5-2.jpg 930w, https:\/\/silver.rbcinsurance.com\/en-ca\/wp-content\/uploads\/sites\/2\/2022\/09\/Thumbnail-default-5-2.jpg?resize=300,200 300w, https:\/\/silver.rbcinsurance.com\/en-ca\/wp-content\/uploads\/sites\/2\/2022\/09\/Thumbnail-default-5-2.jpg?resize=768,512 768w, https:\/\/silver.rbcinsurance.com\/en-ca\/wp-content\/uploads\/sites\/2\/2022\/09\/Thumbnail-default-5-2.jpg?resize=412,275 412w\" sizes=\"auto, (max-width: 930px) 100vw, 930px\" \/><\/figure><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group articleSingle__container__main is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group articleSingle__container__page__nav is-layout-flow wp-block-group-is-layout-flow\">\t\t<div class=\"socials-block\">\n\t\t\t\t\t\t<p class=\"socials-block-title\">\n\t\t\tShare this article\t\t<\/p>\n\t\t<div class=\"social-links mob-mar-b-hlf mob-mar-t-hlf\">\n\t\t\t\t\t<a class=\"social-button-wrapper sharing-custom sharing-email\" href=\"mailto:?subject=Four Ways to Practice Mental Health Hygiene &#038;body=Hi, I thought you might be interested in this article from RBC Insurance: https:\/\/silver.rbcinsurance.com\/en-ca\/advice-learning\/health-insurance\/four-ways-to-practice-mental-health-hygiene\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/silver.rbcinsurance.com\/en-ca\/wp-content\/plugins\/rbc-blocks\/assets\/img\/icons\/icon-email.svg\"\n\t\t\t\talt=\"envelope icon\">\n\t\t\t\t<span>\n\t\t\t\tEmail\t\t\t\t<\/span>\n\t\t\t<\/a>\n\t\t<div class=\"social-button-wrapper sharing-copy-wrapper\">\n\t\t\t<button class=\"sharing-custom sharing-copy\" data-url=\"https:\/\/silver.rbcinsurance.com\/en-ca\/advice-learning\/health-insurance\/four-ways-to-practice-mental-health-hygiene\">\n\t\t\t<img\n\t\t\t\tsrc=\"https:\/\/silver.rbcinsurance.com\/en-ca\/wp-content\/plugins\/rbc-blocks\/assets\/img\/icons\/icon-related.svg\"\n\t\t\t\talt=\"copy icon\">\n\t\t\t<span id=\"sharing-copyUrl-Label\">\n\t\t\t\tCopy URL\t\t\t<\/span>\n\t\t\t<\/button>\n\t\t\t<input type=\"text\" class=\"sharing-copy-text\" aria-labelledby=\"sharing-copyUrl-Label\">\n\t\t<\/div>\n\t<\/div>\n  \t\t<\/div>\t\n\t\t\n\n\n<div class=\"wp-block-rbc-tabs-list tabsList\" data-switch=\"lgBp\" data-target-heading=\"h4\"><p class=\"tabsList__heading\">On this page<\/p><div class=\"tabsList__wrapper\"><button class=\"selectDropdown__button\" aria-haspopup=\"listbox\" aria-expanded=\"false\"><span class=\"selectDropdown__title\">Mental self-care is important<\/span><span class=\"selectDropdown__chevron\"><\/span><\/button><ul class=\"tabsList__items selectDropdown__list\"><li class=\"selectDropdown__list__item tabsList__item selected\"><a href=\"#h-mental-self-care-is-important\">Mental self-care is important<\/a><\/li><li class=\"selectDropdown__list__item tabsList__item \"><a href=\"#h-be-proactive-about-your-mental-health\">Be proactive about your mental health<\/a><\/li><li class=\"selectDropdown__list__item tabsList__item \"><a href=\"#h-warning-signs-that-you-should-seek-professional-psychological-help\">Warning signs that you should seek professional psychological help<\/a><\/li><\/ul><\/div><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-group articleSingle__content__main tabListHeadings is-layout-flow wp-block-group-is-layout-flow\">\n<section class=\"wp-block-rbc-section-block  pos-rel\" style=\"border-radius:0px\">\n<div class=\"wp-block-rbc-section-inner-block  section-inner \" style=\"border-radius:0x\">\n<p>Everybody knows about the importance of physical hygiene\u2014wash your hands, brush your teeth, shower often, comb your hair, and so on. But not much discussion is given to mental health hygiene: the knowledge and skills required to maintain mental well-being. According to the <a href=\"https:\/\/www.mentalhealthcommission.ca\/sites\/default\/files\/MHStrategy_Strategy_ENG_0_1.pdf\" target=\"_blank\" rel=\"noopener\">Mental Health Commission of Canada<\/a>, mental health is:<\/p>\n<blockquote>\n<p><em>A state of well-being in which the individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his own community.<\/em><\/p>\n<\/blockquote>\n<h4 id=\"h-mental-self-care-is-important\">Mental self-care is important<\/h4>\n<p>If you want to live your best life, you need to tend to your emotional, psychological and social well-being. \u201cIn order to meet the demands of life, you need to be able to use your brain to the best of your capacity in the present moment. This will allow you to make good decisions and respond appropriately to stressors, instead of reacting with your fight-or-flight response,&#8221; says Marie Claire Bourque, MD, psychiatrist and clinical assistant professor, University of Calgary.<\/p>\n<h4 id=\"h-be-proactive-about-your-mental-health\">Be proactive about your mental health<\/h4>\n<p>According to the <a href=\"https:\/\/health-infobase.canada.ca\/datalab\/mental-illness-blog.html\" target=\"_blank\" rel=\"noopener\">Canadian Community Health Survey<\/a>, one-third of the Canadian population (approximately 9.1 million people) will be affected by a mental illness at some point during their lives. Don&#8217;t wait until you have symptoms before taking the first step. Experts recommend four practices to help protect your mental well-being.<\/p>\n<h5>1. Practice mindfulness<\/h5>\n<p>Studies show that the practice of mindfulness can be effective in reducing <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2848393\/\" target=\"_blank\" rel=\"noopener\">anxiety, depression<\/a> and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5783379\/\" target=\"_blank\" rel=\"noopener\">stress<\/a>. Mindfulness is a kind of meditation whereby you become completely present\u2014not focused on the past or the future. \u201cMindfulness is a state of being. You can be mindful when cooking, walking, brushing your teeth. It is, very simply, a state of complete awareness of the present moment without judgment,&#8221; says Dr. Bourque.<\/p>\n<p>Mindfulness tips from the professionals:<\/p>\n<ul class=\"disc-list\">\n<li>Take a moment to stop and notice with all five senses what is going on around you.<\/li>\n<li>Close your eyes and focus on your breath. If thoughts come, simply notice, and then bring your awareness back to the breath.<\/li>\n<li>Sit or lie comfortably and mentally scan your body. Focus on what each part is feeling. If one part feels tense, relax the muscle.<\/li>\n<li>Walk outside in nature and tune into the sights, sounds and smells.<\/li>\n<\/ul>\n<h5>2. Exercise<\/h5>\n<p>If you want to ward off the blues or reduce stress and anxiety, exercise should be at the top of your list. One study in the <a href=\"https:\/\/journals.sagepub.com\/doi\/abs\/10.2190\/PM.41.1.c\" target=\"_blank\" rel=\"noopener\">International Journal of Psychiatry<\/a> showed that exercise \u201ccompares favorably to antidepressant medications as a first-line treatment for mild to moderate depression and has also been shown to improve depressive symptoms when used as an adjunct to medications.&#8221;<\/p>\n<p>Why? <a href=\"https:\/\/www.anxietycanada.com\/articles\/being-active\/\" target=\"_blank\" rel=\"noopener\">Anxiety Canada<\/a> points out that getting your heart pumping releases those feel-good endorphins, boosts your self-confidence, promotes being social, lowers stress, helps you sleep better and improves your physical health.<\/p>\n<p>You don&#8217;t have to be a fitness expert to reap the exercise rewards. Try these, say the experts:<\/p>\n<ul class=\"disc-list\">\n<li>Exercise doesn&#8217;t have to be 30 consecutive minutes. You can take five or 10- minute breaks throughout the day to get your heart rate up.<\/li>\n<li>Dance, go for a walk or bike ride, or practice yoga to a video or a Zoom class.<\/li>\n<li>Get creative. Walk around while talking on the phone. Take the stairs instead of the elevator. Bike to run errands. Toss a frisbee with your dog.<\/li>\n<\/ul>\n<h5>3. Express gratitude<\/h5>\n<p>\u201cWhen you express gratitude, your brain rewards you by releasing feel -good neurotransmitters dopamine, and serotonin, and a little of the hormone oxytocin,&#8221; says Dr. Bourque.<\/p>\n<p>How can you do this?<\/p>\n<ul class=\"disc-list\">\n<li>Journal daily about all the things in your life you appreciate.<\/li>\n<li>Create a family dinner ritual in which each member expresses one thing they are grateful for.<\/li>\n<li>Express thanks to other people. For example, if you see a waitress or postal worker who is running ragged, say, \u201cThanks for working so hard.&#8221;<\/li>\n<li>If you meditate, end every session by thinking of what you are grateful for and sit with that for a few minutes.<\/li>\n<li>Post the word \u201cgratitude&#8221; somewhere in your house or office; whenever you see it, take a moment to think about it.<\/li>\n<\/ul>\n<h5>4. Sleep well<\/h5>\n<p>This may be the most critical part of all, says Dr. Bourque. Your brain cannot function properly without adequate sleep. Just as your body needs to rest after physical exertion, your brain needs sleep to recover and process the day&#8217;s events. Need more convincing? Recommendations from sleep hygiene experts:<\/p>\n<ul class=\"disc-list\">\n<li>Don&#8217;t fall for the hype. There is a tendency these days for people to brag about how little they sleep, to prove how hard they work. The thing is, according to the <a href=\"https:\/\/www.sleep.org\/sleep-and-productivity-at-work\/\" target=\"_blank\" rel=\"noopener\">National Sleep Foundation<\/a> (NSF), getting adequate sleep makes you more productive, not less. It may prevent burnout, help you recover faster from distractions, enable you to make better decisions, and bolster your memory.<\/li>\n<li>Avoid caffeine and alcohol in the hours before bedtime. The <a href=\"https:\/\/www.sleep.org\/how-to-fall-asleep\/\">NSF<\/a> notes that it takes six hours for your body to process half the caffeine you took in. And contrary to general perception, alcohol may actually disrupt sleep.<\/li>\n<li>Turn off your screens close to bedtime. The bright lights interrupt your natural circadian rhythm by signaling to your body that it&#8217;s time to be awake.<\/li>\n<li>Create a bedtime routine and stick to it.<\/li>\n<li>Bedtime is an excellent time to practice your mindfulness techniques.<\/li>\n<li>If you have severe sleep issues, see a sleep medicine physician.<\/li>\n<\/ul>\n<blockquote>\n<p><em>Disclaimer: Experts caution not to begin a new exercise regimen without first consulting your doctor or a health professional; this piece represents general advice.<\/em><\/p>\n<\/blockquote>\n<h4 id=\"h-warning-signs-that-you-should-seek-professional-psychological-help\">Warning signs that you should seek professional psychological help<\/h4>\n<p>According to the <a href=\"https:\/\/www.mentalhealthcommission.ca\/sites\/default\/files\/MHStrategy_Strategy_ENG_0_1.pdf\" target=\"_blank\" rel=\"noopener\">Mental Health Commission of Canada<\/a>, \u201cUnlike other health conditions, only one in three people who experience a mental health problem or illness report that they have sought and received services and treatment.&#8221;<\/p>\n<p>According to <a href=\"https:\/\/www.mentalhealth.gov\/basics\/what-is-mental-health\" target=\"_blank\" rel=\"noopener\">MentalHealth.gov<\/a>, pay attention if you experience:<\/p>\n<ul class=\"disc-list\">\n<li>Sleeping too little or too much<\/li>\n<li>Withdrawing from your usual social outlets or relationships<\/li>\n<li>Feeling listless, numb, helpless or hopeless<\/li>\n<li>An increase in smoking, drinking or taking drugs<\/li>\n<li>Mood swings, irritability or uncontrolled anger<\/li>\n<li>Anxiety or depression<\/li>\n<li>Urges to self-harm<\/li>\n<li>Inability to perform daily tasks<\/li>\n<\/ul>\n\n\n\t<style type=\"text\/css\">\n\t\t.wp-block-tk-spacer.id-bd1df0fe-2fe6-4459-a4ce-6a340203f0ec {\n\t\theight: 30px;\n\t}\n\n\t@media ( max-width: 480px ) {\n\t\t.wp-block-tk-spacer.id-bd1df0fe-2fe6-4459-a4ce-6a340203f0ec {\n\t\t\theight: 15px;\n\t\t}\n\t}\t<\/style>\n\t<div class=\"wp-block-tk-spacer id-bd1df0fe-2fe6-4459-a4ce-6a340203f0ec\" aria-hidden=\"true\"><\/div>\n\t\n\n\n<div class=\"wp-block-rbc-section-inner-block  section-inner block-wpr bg-light-blue rounded-corners pos-rel pad-l pad-r mob-pad-r centered-block mob-pad-l pad-t mob-pad-t pad-b mob-pad-b\" style=\"border-radius:0x\">\n<h2 class=\"wp-block-heading has-text-align-center mar-t mar-b-hlf mob-mar-b-hlf mob-mar-t\" id=\"h-rbc-disability-insurance\">RBC Disability Insurance<\/h2>\n\n\n\n<p class=\"has-text-align-center mar-b-hlf mob-mar-b-hlf pad-r mob-pad-r pad-l mob-pad-l has-text-reg-font-size\">Help ensure your expenses are covered if you get sick or injured<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-a89b3969 wp-block-buttons-is-layout-flex\"><div>\n<div class=\"wp-block-button has-custom-font-size aligncenter btn is-style-primary primary has-text-lg-font-size\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/silver.rbcinsurance.com\/health-insurance\/disability-insurance-quote\/index.html\" rel=\"noreferrer noopener\" data-dig-id=\"LP-285-476a44f4\" data-dig-category=\"LP\" data-dig-action=\"button click\" data-dig-label=\"Get a quote-https:\/\/silver.rbcinsurance.com\/health-insurance\/disability-insurance-quote\/index.html \">Get a quote<\/a><\/div>\n<\/div><\/div>\n\n\n\n<p class=\"has-text-align-center mar-t-hlf mob-mar-t-hlf pad-b mob-pad-b has-text-reg-font-size\"><a href=\"https:\/\/silver.rbcinsurance.com\/en-ca\/health-insurance\/disability-insurance\/\" data-dig-id=\"LP-273-18de2c2e\" data-dig-category=\"LP\" data-dig-action=\"link click\" data-dig-label=\"Learn More\" class=\"rbc-link-format\">Learn More<\/a><\/p>\n<\/div>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-rbc-rbc-default-collapsible\"><p><button class=\"collapse-toggle collapsed\" data-target=\"#collapse2de7ba0a\" data-toggle=\"collapse\" aria-expanded=\"false\" aria-controls=\"collapse2de7ba0a\" data-dig-id=\"LP-HomeInsurance-14506-2de7ba0a\" data-dig-category=\"LP-HomeInsurance\" data-dig-action=\"accordion closed\" action-closed=\"accordion closed\" action-opened=\"accordion open\" data-dig-label=\"Things Our Lawyers Want You to Know\"><div>Things Our Lawyers Want You to Know<\/div><\/button><\/p><div class=\"collapse-content collapse\" id=\"collapse2de7ba0a\">\n<div class=\"wp-block-rbc-collapsible-inner-block collapse-inner\">\n<p class=\"has-text-sm-font-size\">*Home and auto insurance products are distributed by RBC Insurance Agency Ltd. and underwritten by Aviva General Insurance Company. 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Learn about 4 practices that can help protect your mental well-being.<\/p>\n","protected":false},"author":125,"featured_media":9232,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"templates\/new-rbci-design.php","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[46],"tags":[51,26,42],"article-type":[80],"ppma_author":[178],"class_list":["post-9219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-insurance","tag-fitness-exercise","tag-health-and-wellness","tag-mental-health","article-type-advice-learning"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Four ways to practice mental health hygiene<\/title>\n<meta name=\"description\" content=\"Physical hygiene is important but healthy habits include your mind as well as your body. 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