Good mental health is the sense of well-being we have when all aspects of our lives are in balance - social, physical, spiritual, economic and mental.When we concentrate too much in one area, it will affect other parts of our lives. For example, if we put all our energy into our work, we soon find that our spiritual and social lives begin to suffer.

Your personal balance is unique to you. Everyone has different needs. By paying attention to what's going on in your life, you can learn to find a balance that works. Just as there are things you can do to stay physically healthy, there are things you can do to stay mentally healthy.

Where do you start?

Ask yourself - do you have a healthy balance in your life?

• Do you take care of your body and mind by healthy eating, being active and getting a good night's sleep?
• Do you regularly take time to relax and enjoy the company of family and friends?
• Do you spend time with at least one friend whom you trust and can talk to?
• Do you find time to be alone to think about yourself and your life?
• Are you achieving financial balance in your spending between real needs and wants?
• Do you keep mentally alert, learning new skills or information?

What you can do to nurture a sense of well-being in your life:

• Take charge of your own mental well-being. While you need to actively pursue physical health by eating well and being active, it is just as important to actively pursue your mental well-being. You can keep your mind active and exercised by reading and learning new information and socializing regularly with others. Make decisions on the key stressors in your life. It is hard to have a sense of well-being if you are stressed by major worries. That is why it is important to resolve these issues.
• Get information from your library or bookstores about how to stay on top of your mental health. If life seems too hard or overwhelming, there is help available through community organizations like the Canadian Mental Health Association, family service bureaus or your family doctor.
• Ways to nurture your mental health:



• Build your self-esteem. We all have strengths and weaknesses. Be proud of your strengths and learn ways to improve the things you'd like to change.

> Activity: On a piece of paper, draw two columns.Write a list of your strengths in one and a list of the areas you would like to work on in the other.
> Activity: Celebrate your successes by having a party with family and friends.


• Take care of your physical health. Eat well, keep fit and rest to reduce stress and enjoy life.

> Activity: Eat a balanced diet. Find a healthy eating class and enroll today.
> Activity: Get plenty of physical exercise. Start walking or running or join the local fitness centre.
> Activity: Avoid fatigue and be sure to get a good night's sleep.


• Create positive parenting and family relationships.Don't take your family for granted. Work on building good family relationships. Remember to let them know how much you value them.

> Activity: Bring your family together to discuss issues but also think of ways to have fun with them. How about going to the park or the movies? Do it regularly.


• Give and receive kindness and compliments. Sincere compliments make everyone feel better. Don't be afraid to accept them gracefully - that is not conceit.

> Activity: The next time someone gives you a compliment say, "Thank you, I really appreciate hearing that."


• Learn to manage stress. Planning and time management can help reduce stress.

> Activity: Make it a habit to take a five minute 'mental holiday' every day. Go to a quiet place, close your eyes and dream about a favourite place or memory. Feel yourself relax.


• Find ways to cope with changes that affect you. At some point, all people face problems or misfortunes in their lives. Such problems are stressful and can lead to many emotions, including sadness, anger and grief. People cope with their problems in different ways.

> Activity: Many people find support groups helpful and like to share their thoughts and possible solutions with people in similar situations.
> Activity: You may prefer to talk to a friend, counsellor or clergy.


• Find positive ways to express strong emotions like anger, sadness and fear. Think about why you have these feelings.What types of activities upset you? Which are calming?

> Activity: Talking to a good friend can help reduce the intensity of your feelings.
> Activity: Do some physical exercise at home or at the local fitness centre. You should seek professional help if you frequently feel strong emotions like these.


• Make friends who will share the good and bad times, the joys and sorrows, with you.

> Activity: Build a 'friendship tree' that starts with you as the tree base and builds out from there. Ask each of your friends to bring a new friend to your next gathering. This is a great way to form a walking group or a coffee club.


• Think about your priorities. There are so many choices in today's world.What are the things that matter most to you? What are your physical needs (food, clothing, shelter)? What are your physical wants (DVDs, cars)? You also need to consider your social, mental and spiritual needs and priorities. Think about who and what matters most to you at this time in your life.

> Activity: Financially, a budget can help your family separate the 'needs' from the 'wants' or 'nice to have' items.
> Activity: Take the time to consider your social, mental and spiritual needs and priorities. It can be very helpful to write out a list for each of these three needs. Put each item in its order of importance to you right now.


• Get involved in your community. Volunteering is a great way to meet new people and learn new skills. It can also give you a sense of satisfaction and helping.

> Activity: Begin small with an activity you like.Most communities have organized programs that need volunteers. Maybe you would like to volunteer in your child's school or with a seniors' project?


• Get to know yourself. As you get to know and accept yourself, you will find self-confidenceand a sense of peace.

> Activity: Set a few minutes aside each day to be alone with your thoughts. You may want to do this in a quiet room or while taking a walk. A breathing exercise can relax and calm you. You can think about what makes you happy, who and what you really care for.


• Have fun. Laughter and humour can boost your mental health or sense of well-being, help to release tension and reduce stress levels.

> Activity: Look for things to laugh at - read cartoons, watch comedy shows, or share a joke. Find ways to surprise and delight your friends and family.

What you think has a way of becoming true.