Carrying on from Mental Health Week earlier this month, many Canadians are reflecting on the tools, stories, and support that were shared—and asking, “What now?”

Mental Health Week isn’t just about raising awareness for a few days. It’s about planting the seeds of long-term change and encouraging everyday habits that build emotional strength. At the heart of it all is resilience - our ability to bounce back from life’s challenges and grow stronger in the process.

What is Resilience, Really?

Resilience doesn’t mean ignoring stress or pushing through burnout. It means learning how to cope, adapt, and recover—even when things feel overwhelming. According to the Canadian Mental Health Association (CMHA), resilience is shaped by our environment, relationships, and self-care routines. And the best part? It’s something we can build, one habit at a time.

Mental Health Week provided valuable tools and inspiration. Now is the perfect time to carry that momentum forward.

Resilience at Work: Why It Matters

The workplace is one of the most common environments where stress and burnout take root. Tight deadlines, growing workloads, digital fatigue, and a lack of work-life boundaries can wear down even the most capable professionals. That’s where resilience comes in.

Building resilience helps individuals:

• Manage pressure without spiraling into burnout
• Navigate conflict and change more effectively
• Recover faster after setbacks
• Maintain focus and motivation during busy periods

For organizations, a resilient workforce is more engaged, collaborative, and productive. Supporting employees’ mental health—through awareness weeks, flexible schedules, or access to mental health resources—isn’t just the right thing to do. It’s also a smart investment.

Everyday Habits That Build Resilience

Here are a few of the techniques highlighted during Mental Health Week that can be built into your daily routine:

1. Journaling
   Writing down thoughts and feelings - even just a few sentences a day - can reduce anxiety and improve emotional clarity. Try journaling before bed to process the day.
   
   
2. Exercise
   Physical activity is one of the most effective ways to manage stress. Whether it’s walking, biking, or dancing around the house, movement matters.
   
   
3. Mindfulness & Meditation
   Even five minutes of stillness can lower cortisol levels. Apps like Headspace and Calm offer quick meditations perfect for busy schedules.
   
   
4. Connecting With Others
   Building resilience isn’t a solo mission. Staying in touch with friends, family, or co-workers fosters a support system to lean on during difficult times.
   
   
5. Prioritizing Rest & Nutrition
   A good night’s sleep and regular meals keep your brain and body functioning at their best - essential for managing stress and regulating emotions.

Create Your Personal Mental Health Action Plan

To carry the impact of Mental Health Week into the rest of the year, consider developing your own simple action plan:

Step 1: Reflect on What Worked
Think back to something you tried or learned during Mental Health Week. What made you feel more grounded or energized?

Step 2: Choose One Small Goal
Consistency beats intensity. Start with something manageable, like taking 10 deep breaths each morning or walking during lunch breaks.

Step 3: Identify Your Support System
List two people you can reach out to when you’re feeling overwhelmed. Keeping that list visible can make asking for help easier.

Step 4: Set a Check-In Date
Pick a day each month to review your progress. Ask yourself: Is this helping me feel better? What can I adjust?

Step 5: Celebrate Your Progress
Progress isn’t always linear, but every step counts. Recognize your efforts and be kind to yourself through the ups and downs.

Final Thoughts

Mental Health Week may have come and gone, but the habits, stories, and lessons it sparked can last all year. Building resilience doesn’t require an overhaul of your life - just small, consistent choices that protect and nourish your mental well-being.

Keep going. Keep checking in. And keep building the kind of resilience that carries you through whatever comes next.