7 Ways to Improve Your Mental Health
Evidence-based habits to support your mental health — without the wellness fluff
At NuHu Therapy, we work with clients across Ontario who want to feel more grounded, more resilient, and less overwhelmed. But sometimes, therapy is only one piece of the puzzle.
If you’re tired, burnt out, or just want to feel better in your body and mind, these 7 strategies can help. They’re simple. They’re evidence-based. And when done consistently, they create a powerful ripple effect in your daily life.
Make Self-Care a Non-Negotiable
Self-care is not selfish. It’s also not just candles and bubble baths. Real self-care means protecting your energy and showing up for yourself before the crash happens.
When you intentionally build in small moments of rest, boundaries, and joy, you build a more resilient nervous system, one that doesn’t tip into burnout at the first sign of stress.
Try this:
Create a “no screens after 9PM” rule
Take walks without your phone
Say no to things that drain you
Set aside 30 minutes a week just for your hobbies
“Clients often tell me the biggest shift wasn’t what they added anything, it was what they stopped tolerating. Letting go of what depletes you is a form of self-care most people underestimate.”
Steele D’Silva Registered Psychotherapist (Qualifying), reporting on client insights at NuHu Therapy
Protect Your Sleep Like Your Life Depends on It
Because honestly, it kind of does.
Sleep is the time your brain consolidates memory, repairs stress damage, and restores your emotional regulation system. Skipping out on rest can worsen anxiety, fuel depression, and leave you too tired to care for yourself.
Sleep Upgrades That Actually Help:
Wind down with a non-digital ritual (reading, stretching, breathwork)
Stick to a consistent bedtime and wake-up time
Use blackout curtains or a sleep mask
Avoid caffeine after 2PM and alcohol close to bed
You don’t need perfect sleep to feel better. You need consistent, protected sleep. And it’s okay if that means starting with one small change at a time.
Move Your Body — Not for Weight Loss, but Mental Clarity
Exercise doesn’t just lift your mood. It balances hormones, reduces inflammation, and clears mental fog. It also offers a predictable rhythm and structure that’s calming for the nervous system.
The good news? You don’t need to crush intense workouts. Gentle movement counts. What matters is consistency and tuning into how your body feels afterward.
Easy Ways to Add Movement:
Go for a walk after lunch
Do 15-minute yoga videos from YouTube
Stretch for 10 minutes in the morning with deep breaths
Join a recreational league or fitness class that’s fun and not punishing
Physical movement is one of the most accessible tools for mental health. When you start thinking of it as mood maintenance instead of a chore, it becomes easier to show up for.
Practice Mindfulness — Without the Pressure to Meditate Perfectly
Mindfulness is about presence, not performance. It helps quiet the mental noise and gives you space between stimulus and response, a gap where choice lives. Whether it’s through breath work, body scans, or just slowing down long enough to notice your coffee, mindfulness teaches you how to come home to yourself.
Beginner-Friendly Mindfulness Ideas:
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
Set a timer and breathe slowly for 2 minutes
Focus on your feet when walking instead of scrolling
Try guided sessions using Insight Timer or UCLA Mindful app
Many clients report that mindfulness helps them reconnect with their body after years of numbing, disconnection, or running on autopilot. And no, you don’t have to be good at it, just willing to try.
You can also try Body Scan Meditations.
Build and Protect Meaningful Relationships
You’re not meant to carry everything alone. And healing rarely happens in isolation.
Social connection is one of the most overlooked mental health tools available. Strong relationships help regulate your nervous system, validate your emotions, and give you a sense of being known. That feeling of being seen? It’s medicine.
Ways to Strengthen Your Social Support:
Text someone just to check in
Set recurring catch-up calls with a close friend
Join a group centered around something you enjoy (sports, creative writing, men’s circles, parenting meetups)
Reach out to a therapist if your current relationships feel strained or non-existent
“One thing clients mention often is how good it feels to talk to someone without having to filter. That freedom to be messy or uncertain, and still be held with empathy, can be a game-changer.”
— Steele D’Silva, sharing client reflections from virtual therapy sessions
If you’re someone who has withdrawn due to burnout, depression, or trauma, it’s okay to start slow. One meaningful connection is more valuable than a dozen surface-level ones.
Mental health isn’t a project to complete. It’s a relationship you build with yourself - slowly, consistently, imperfectly.
Learn to Manage Stress Through Better Time Boundaries
You don’t just need better time management. You need better boundaries around your time.
Stress isn’t always about doing too much, it’s often about doing too much of the wrong things. When your calendar is filled with obligations that don’t align with your values, your mental bandwidth takes a hit.
Try This:
Use the “Must, Should, Want” framework to prioritize your day
Set email or message-checking windows so you’re not reactive all day
Say no to non-essential meetings, calls, or favours
Build in unscheduled white space during your week
Your mental health improves when you stop treating every request as urgent. Time is finite. Protect it like your well-being depends on it, because it does.
Try Therapy — Especially if Nothing Else Seems to Work
Sometimes, self-care isn’t enough. You might be doing all the “right” things, and still feel stuck, anxious, or disconnected.
That’s where therapy can help.
Therapy gives you structured, personalized support. It gives you tools, but more importantly, it gives you space, space to untangle what’s going on underneath your patterns. And a relationship that isn’t built on advice, but deep listening.
At NuHu Therapy, we offer:
Cognitive Behavioural Therapy (CBT) for challenging thought distortions
Dialectical Behaviour Therapy (DBT) for emotional regulation
Person-Centered Therapy focused on empathy, growth, and trust
Mindfulness-based approaches for presence, stress, and clarity
We offer free 20-minute consultations, so you can see if therapy is the right next step…no pressure.
FAQs: Mental Health and Daily Habits
Q1. What are signs that I might benefit from therapy?
If you’re feeling emotionally exhausted, stuck in the same thought loops, disconnected from your relationships, or overwhelmed by daily tasks, it might be time to speak with a therapist. You don’t need to be in crisis to benefit — therapy is also for growth, clarity, and support during transitions.
Q2. How do I know which type of therapy is right for me?
You don’t need to figure that out on your own. During your consultation at NuHu Therapy, we’ll match you with a therapist whose approach aligns with your goals. Our team is trained in CBT, DBT, mindfulness-based therapy, and person-centered approaches — but we start with your comfort, not the method.
Q3. Can I talk to my therapist about multiple issues at once?
Yes. Therapy doesn’t need to focus on just one problem. Many clients explore a range of concerns, from anxiety and burnout to identity, trauma, relationships, or creative blocks. Therapy evolves with you — and your sessions will, too.
Q4. How much sleep do I really need?
Most adults need 7 to 9 hours of quality sleep per night. Even small improvements in sleep hygiene can reduce anxiety and emotional reactivity.
Q5. What should I expect during a NuHu consultation call?
It’s a free 20-minute chat with one of our therapists. You’ll share a bit about your needs and see if we’re the right fit. No commitment required.
Final Thoughts
Mental health isn’t a project to complete. It’s a relationship you build with yourself — slowly, consistently, imperfectly. You don’t have to overhaul your life overnight. Pick one of these seven areas and start small. The goal isn’t perfection, it’s progress. And if you need help along the way, we’re here. NuHu Therapy offers 100% virtual therapy sessions across Ontario. No referral needed. Covered by most insurance providers. Compassionate, trauma-informed therapists ready to meet you where you are.
