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This is the second part of music and mental illness but this video explains the science behind how music is great for mental health and how it benefits your mental healthy to listen to music daily

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For mental health you can donate to this organization which helps 330 communities across Canada with there mental illness/health

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Founded more than 100 years ago and located in more than 330 communities across Canada, the Canadian Mental Health Association has a crucial mission, advocating and providing resources for the 1 in 5 people in Canada who have a mental illness, and for all 5 in 5 of us who have mental health. Thank you for helping us provide tailored programs, services and supports that help all Canadians thrive.

There are many ways for you to donate.

To make a donation by mail, please send a cheque payable to Canadian Mental Health Association, National to 500-250 Dundas St W, Toronto ON, M5T 2Z5.

Donations made to the national office of the Canadian Mental Health Association will be used for the area of greatest need. To direct your donation to a specific provincial/territorial division or local branch/region, please find your CMHA here.

You are always welcome to contact us with any questions at development@cmha.ca or 416-646-5557 x 24933.

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I'm supporting Canadian Mental Health Association!

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Founded more than 100 years ago and located in more than 330 communities across Canada, the Canadian Mental Health Association has a crucial mission, advocating and providing resources for the 1 in 5 people in Canada who have a mental illness, and for all 5 in 5 of us who have mental health.

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sometimes when I'm up set eating helps me cope with my mental health which sometimes improves my mood and makes me happier.

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Eating Well for Mental Health | Sutter Health

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Consuming fewer processed foods can lead to better brain and emotional health.

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My dog Maya is good for my mental health as explained in this article the dogs show you constant love and they are always there for you when your upset or having a bad day.

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The benefits of pets

Most pet owners are clear about the immediate joys that come with sharing their lives with companion animals. However, many of us remain unaware of the physical and mental health benefits that can also accompany the pleasure of snuggling up to a furry friend. It's only recently that studies have begun to scientifically explore the benefits of the human-animal bond.

Pets have evolved to become acutely attuned to humans and our behavior and emotions. Dogs, for example, are able to understand many of the words we use, but they're even better at interpreting our tone of voice, body language, and gestures. And like any good human friend, a loyal dog will look into your eyes to gauge your emotional state and try to understand what you're thinking and feeling (and to work out when the next walk or treat might be coming, of course).

Pets, especially dogs and cats, can reduce stress, anxiety, and depression, ease loneliness, encourage exercise and playfulness, and even improve your cardiovascular health. Caring for an animal can help children grow up more secure and active. Pets also provide valuable companionship for older adults. Perhaps most importantly, though, a pet can add real joy and unconditional love to your life.

Any pet can improve your health

While it's true that people with pets often experience greater health benefits than those without, a pet doesn't necessarily have to be a dog or a cat. A rabbit could be ideal if you're allergic to other animals or have limited space but still want a furry friend to snuggle with. Birds can encourage social interaction and help keep your mind sharp if you're an older adult. Snakes, lizards, and other reptiles can make for exotic companions. Even watching fish in an aquarium can help reduce muscle tension and lower your pulse rate.

Studies have shown that:

Pet owners are less likely to suffer from depression than those without pets.

People with pets have lower blood pressure in stressful situations than those without pets. One study even found that when people with borderline hypertension adopted dogs from a shelter, their blood pressure declined significantly within five months.

Playing with a dog, cat, or other pet can elevate levels of serotonin and dopamine, which calm and relax.

Pet owners have lower triglyceride and cholesterol levels (indicators of heart disease) than those without pets.

Heart attack patients with pets survive longer than those without.

Pet owners over age 65 make 30 percent fewer visits to their doctors than those without pets.

One of the reasons for these therapeutic effects is that pets fulfill the basic human need for touch. Even hardened criminals in prison show long-term changes in their behavior after interacting with pets, many of them experiencing mutual affection for the first time. Stroking, hugging, or otherwise touching a loving animal can rapidly calm and soothe you when you're stressed or anxious. The companionship of a pet can also ease loneliness, and most dogs are a great stimulus for healthy exercise, which can substantially boost your mood and ease depression.

How pets can improve your lifestyle

Adopting healthy lifestyle changes plays an important role in easing symptoms of depression, anxiety, stress, bipolar disorder, and PTSD. Caring for a pet can help you make healthy lifestyle changes by:

Increasing exercise. Taking a dog for a walk, hike, or run are fun and rewarding ways to fit healthy daily exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements-and exercising every day is great for the animal as well. It will deepen the connection between you, eradicate most behavior problems in dogs, and keep your pet fit and healthy.

Providing companionship. Companionship can help prevent illness and even add years to your life, while isolation and loneliness can trigger symptoms of depression. Caring for an animal can help make you feel needed and wanted, and take the focus away from your problems, especially if you live alone. Most dog and cat owners talk to their pets, some even use them to work through their troubles. And nothing beats loneliness like coming home to a wagging tail or purring cat.

Helping you meet new people. Pets can be a great social lubricant for their owners, helping you start and maintain new friendships. Dog owners frequently stop and talk to each other on walks, hikes, or in a dog park. Pet owners also meet new people in pet stores, clubs, and training classes.

Reducing anxiety. The companionship of an animal can offer comfort, help ease anxiety, and build self-confidence for people anxious about going out into the world. Because pets tend to live in the moment-they don't worry about what happened yesterday or what might happen tomorrow-they can help you become more mindful and appreciate the joy of the present.

Adding structure and routine to your day. Many pets, especially dogs, require a regular feeding and exercise schedule. Having a consistent routine keeps an animal balanced and calm-and it can work for you, too. No matter your mood-depressed, anxious, or stressed-one plaintive look from your pet and you'll have to get out of bed to feed, exercise, and care for them.
[Read: Coping with Depression]
Providing sensory stress relief. Touch and movement are two healthy ways to quickly manage stress. Stroking a dog, cat, or other animal can lower blood pressure and help you quickly feel calmer and less stressed.

Get a dog, lose weight

The benefits of pets for older adults

As well as providing vital companionship, owning a pet can play an important role in healthy aging by helping you to:

Find meaning and joy in life. As you age, you'll lose things that previously occupied your time and gave your life purpose. You may retire from your career or your children may move far away. Caring for a pet can bring pleasure and help boost your morale, optimism, and sense of self-worth. Choosing to adopt a pet from a shelter, especially an older pet, can add to your sense of fulfillment, knowing that you've provided a home to a pet that may otherwise have been euthanized.
[Read: Cultivating Happiness]
Stay connected. Maintaining a social network isn't always easy as you grow older. Retirement, illness, death, and relocation can take away close friends and family members. And making new friends can get harder. Pets, especially dogs, are a great way for older adults to spark up conversations and meet new people.

Boost your vitality. You can overcome many of the physical challenges associated with aging by taking good care of yourself. Dogs, cats, and other pets encourage playfulness, laughter, and exercise, which can help boost your immune system and increase your energy.

How pets help adults with Alzheimer's disease or dementia

As part of the disease, Alzheimer's patients may exhibit a variety of behavioral problems, many related to an inability to deal with stress.

Research at the University of California at Davis concluded that Alzheimer's patients suffer less stress and have fewer anxious outbursts if there is a dog or cat in the home.

Pets can provide a source of positive, nonverbal communication. The playful interaction and gentle touch from a well-trained, docile animal can help soothe an Alzheimer's patient and decrease aggressive behavior-as can simply being exposed to bright aquariums or fish tanks.

In many cases a patient's problem behavior is a reaction to the stressed response of the primary caretaker. Pets can help ease the stress of caregivers. Cats or caged animals may be more suitable than dogs, which generally require more care and can add to the burden of someone who's already looking after an Alzheimer's patient.

The benefits of pets for children

Not only do children who grow up with pets have less risk of allergies and asthma, many also learn responsibility, compassion, and empathy from having a dog or cat.
[Read: Raising Emotionally Intelligent Children]

Unlike parents or teachers, pets are never critical and don't give orders. They are always loving and their mere presence at home can help provide a sense of security in children. Having an ever-present pet can help ease separation anxiety in children when mom and dad aren't around.

Having the love and companionship of a pet can make a child feel important and help them develop a positive self-image.

Kids who are emotionally attached to their pets are better able to build relationships with other people.

Studies have also shown that pets can help calm hyperactive or overly aggressive kids. Of course, both the animal and the child need to be trained to behave appropriately with each other.

A pet can help develop a young and expanding mind by teaching a child empathy and understanding. Kids can talk with their pet without a fear of rejection, which enables them to build their confidence, and even their vocabulary.

Getting even a small, caged pet, such as a guinea pig or hamster, is a great way to teach a child responsibility.

Like adults, children can benefit from playing with a pet. It can be a source of calmness and relaxation, as well as a source of stimulation for the brain and body. Playing with a pet can even be a doorway to learning for a child. It can stimulate a child's imagination and curiosity. The rewards of training a dog to perform a new trick, for example, can teach kids the importance of perseverance. Caring for a furry friend can also offer another benefit to a child: immense joy.

Children with learning disorders and other challenges

Some children with autism or other learning difficulties are better able to interact with pets than people. Autistic children often rely on nonverbal cues to communicate, just as animals do. And learning to first connect with a pet may even help an autistic child in their interactions with people.

Pets can help children with learning disabilities learn how to regulate stress and calm themselves, making them better equipped to overcome the challenges of their disorder.

Playing and exercising with a dog or cat can help a child with learning disorders stay alert and attentive throughout the day. It can also be a great antidote to stress and frustration caused by the learning disability.

Learning to ride a horse at a local riding stable can help elevate the self-esteem of disabled children, putting them on a more equal level with kids without disabilities.

Owning a pet is a major commitment

Despite all the benefits, it's important to remember that a pet is not a miracle cure for mental health issues. Owning a pet is beneficial and comforting only for those who love and appreciate domestic animals and have the time and money to keep a pet happy and healthy. If you're simply not an "animal person," pet ownership is not going to provide you with any health benefits or improve your life.

Even if you love animals, it's important to understand everything that caring for a pet entails. Owning a pet is a major commitment that will last through the animal's lifetime, perhaps 10 or 15 years in the case of dogs. And at the end of that commitment, you'll face the grief and mourning that comes with losing a beloved companion.
[Read: Coping with Losing a Pet]
Other drawbacks to owning a pet include:

Pets cost money. Food bills, veterinary care, licenses, grooming costs, toys, bedding, boarding fees, and other maintenance expenses can mount up. If you're unemployed or elderly, on a limited fixed income, it may be a struggle to cope with the expense of pet ownership.

Pets require time and attention. As any dog owner will tell you, there's nothing therapeutic about coming home to a dog that has been locked up in the house on his own all day. Dogs need daily exercise to stay calm and well-balanced; most other pets require at least daily care and attention.

Owning a pet can curb some of your social activity. A dog can only be left alone for a limited time. By training your dog, you'll be able to take him with you to visit friends, run errands, or sit outside a coffee shop, for example, but you won't be able to leave for a spur of the moment weekend away without arranging care for your pet first.

Pets can be destructive. Any pet can have an occasional accident at home. Some cats may be prone to shredding upholstery, some dogs to chewing shoes. While training can help eradicate negative, destructive behavior, they remain common in animals left alone without exercise or stimulation for long periods of time.

Pets require responsibility. Most dogs, regardless of size and breed, are capable of inflicting injury on people if not handled responsibly by their owners. Even cats can scratch or bite. Pet owners need to be alert to any danger, especially around children.

Pets carry health risks for some people. While there are some diseases that can be transmitted from cats and dogs to their human handlers, allergies are the most common health risk of pet ownership. If you or a family member has been diagnosed with a pet allergy, carefully consider whether you can live with the symptoms before committing to pet ownership. Also consider that some friends or relatives with allergies may no longer be able to visit your home if you have a pet.

How to find the perfect pet

If you've decided that owning a pet is right for you, congratulations: you're about to open your life to a unique and rewarding relationship. While people who have pets tend to be happier, more independent, and feel more secure than those without pets, it's important to select the type of pet that best suits your needs and lifestyle.
[Read: Choosing the Right Dog]
Talk to other members of your household and agree on the qualities you want in a pet and those that you'd prefer to avoid.

Lifestyle considerations that influence your choice in a pet

Little outdoor activity. If most of your time is spent at home, consider pets that would be happy to stay with you in that environment. You may enjoy playing with or cuddling a cat or a bunny; taking leisurely walks with an older dog; watching fish or reptiles; or talking or singing along with a bird.

High activity level. If you're more active and enjoy daily activities outside of your home, especially walking or running, an energetic dog might be right for you. Canine companions thrive on outdoor exercise, keeping you on the move.

Small children and the elderly. Families with small children or elderly living in their homes should consider the size and energy level of a pet. Puppies and kittens are usually very active, but delicate creatures that must be handled with care. Large or rambunctious dogs could accidentally harm or knock over a small child or adult who is unsteady on his or her feet.

Other animals in household. Consider the ongoing happiness and ability to adjust of the pets you already have. While your cat or a dog might love to have an animal friend to play with, a pet that has had exclusive access to your attentions may resent sharing you.

Home environment. If a neat, tidy home, free of animal hair, occasional muddy footprints and "accidents" is important, then a free-roaming dog or long-haired cat may not be the best choice. You may want to choose pets that are confined to their quarters, such as fish, birds, hamsters, or reptiles.

Landscaping concerns. With certain pets, your landscaping will suffer. Many dogs will be tempted to dig holes in your lawn, and dog urine can leave yellow patches-some say unaltered females cause the most damage.

Time commitment. Finally, and perhaps most importantly, keep in mind that you'll be making a commitment that will last the lifetime of the pet-perhaps 10, 15, or 20 years with a dog or cat; as many as 30 years or more with a bird. You can, of course, consider adopting an older dog or cat from a shelter or rescue group and provide a deserving animal with a loving home for its senior years.

Ultimately, when choosing a pet, be honest with yourself about the lifestyle you enjoy and the kind of pet you'd like to care for. If you're in doubt about caring for a larger animal, start small, get a fish or a smaller, caged animal. See how it fits and go from there.

Shelter and rescue animals

Whether mixed breed or purebred, dogs and cats adopted from a shelter or rescue group make excellent pets. For the most part, pets end up in a shelter through no fault of their own. Their owner may have died or moved to a place that doesn't allow pets, or the pet may have simply been abandoned by irresponsible owners who bought them on a whim and later discovered that they were unable or unwilling to care for them properly. If any shelter or rescue animal exhibits aggressive behavior, it is typically euthanized rather than offered for adoption.

Rescue groups try to find suitable homes for unwanted or abandoned dogs, cats, and other pets, many taken from shelters where they would otherwise have been euthanized. Volunteers usually take care of the animals until they can find a permanent home. This means that rescuers are often very familiar with a pet's personality and can help advise you on whether the pet would make a good match for your needs.

By adopting an animal from a shelter or rescue organization, you'll not only be giving a home to a deserving pet, but you'll also likely be saving an animal's life.

Avoid puppies sold in pet stores and online

Choosing between a dog or a cat

Dogs and cats are the most common household pets. While on occasion, you'll see someone walking a cat on a leash or a dog that uses a litter box, typically the needs and natural behaviors of dogs and cats are different:

Indoors or outdoors

Cats: House cats do enjoy being outdoors sometimes, but can wander off.

Dogs: Dogs need daily exercise and walks outdoors. Even if you have a large, fenced backyard where they can run and go to the bathroom, they will still need a daily walk.

Training

Cats: Essential training of cats usually includes using the litter box and not clawing furniture. Cats resist training.

Dogs: Dogs need much more training than cats. Most dogs enjoy training, because it gives them something to do. They also have an innate desire to please their people.

Personality

Cats: If you love serenity and independence mixed with playfulness, a cat is more likely to satisfy you.

Dogs: If you want to be greeted exuberantly every time you come home, a dog is a better choice.
[Read: Choosing the Right Cat]
Sociability

Cats: Cats are often content to be left alone (except, of course, when you'd rather they leave you alone).

Dogs: Dogs tend to thrive on interaction with humans and other dogs.

Alternatives to pet ownership

If you don't have the time, money, or ability to own a pet full-time, there are still ways you can experience the health benefits of being around animals. Even short periods spent with a dog or cat can benefit both you and the animal.

You can ask to walk a neighbor's dog, for example, or volunteer at an animal shelter. Most animal shelters or rescue groups welcome volunteers to help care for homeless pets or assist at adoption events. You'll not only be helping yourself, but also helping to socialize and exercise the animals, making them more adoptable.

Some animal shelters and rescue groups offer pet "rental" programs. Dogs and cats that are available for adoption can be taken out for walks or play dates. You can also foster an animal temporarily until a permanent home is found for him, or to decide if the animal is right for you.

A variety of different organizations offer specially trained therapy dogs and cats to visit children's hospitals, assisted living facilities, nursing homes, hospice programs, shelters, and schools. During these visits, people are invited to pet and stroke the animals, which can improve mood and reduce stress and anxiety.

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The Health and Mood-Boosting Benefits of Pets - HelpGuide.org

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Caring for a dog, cat, or other pet can help to ease loneliness, relieve stress, anxiety, and depression, and provide unconditional love.

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They have now made games that help with mental health and that teach people about mental health so they can understand it

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Mental health is important and 2020 has not made taking care of ourselves easy. For those looking for a journey to dive into for positive mental health through a more thorough understanding, here are just a few suggestions we have that may help.

Whether it is anxiety, depression, or anything else can impedes mental health, games are a solid way to help cope and they also can be an escape when needed. For this list, we want to offer a variety of games to choose from that can tackle different areas of mental health in a meaningful and impactful way.

While not all of the picks are heavy, there are a few that dive into dark themes to truly explore areas usually considered "taboo" when discussing mental health. Feelings of loneliness, anxiety, and other turbulent mental experiences are expressed through several of the below titles.

Florence | Loss

Florence is a beautiful story that centers around a character that feels stuck, a feeling most of us have related to at one time or another. Florence's life changes when she meets a cello player named Krish as he helps her see the world through an entirely new lens, as well as how she sees herself.

This game is a perfect journey to begin no matter what, but it has especially helped me when I went through a major loss and life shift. Letting go, finding who you are, and embracing the random that is life; Florence is a gem that feels real and magical while remaining rooted to a reality that is a truth for so many. Things end, but things are always beginning, and this game is a great reminder of that.

Actual Sunlight | Depression

This is a game that has very gutteral moments and because of that, can often be difficult to play. This is a story about love and depression and the narrative does little to shy away from either of those topics. For those struggling with depression, this is a relatable experience that can help find connection. That being said, I do want to warn you that it has an incredibly heartbreaking resolution and the themes presenting in Actual Sunlight are heavy and on the nose.

That Dragon, Cancer | Grieving

That Dragon, Cancer has won many awards and for good reason. Based on a true story of how one family struggled with cancer, resounding loss, and the stages of grief.

When this game came out, I lost someone very close to me. Playing through this helped me grieve, but it was no easy fix. That Dragon will not suddenly cure that feeling of loss, instead it allows the player to humbly and honestly deal with it. It will make you cry, it will make you process, and in the end? It will help.

Hidden Folks | Anxiety and Depression

Hidden Folks has a unique hand-drawn art style that is honestly very easy to get lost in. While not a narratively-focused game like some of the picks above, this is a good game to help decompress and hone down anxiety.

With Hidden Folks, you will interact with the in-game environment to uncover targets, each with unique interactions and results. This game helps focus the mind, hone in on one particular task, and helps give your mental health a chance to reset, even if just for a little bit.

While I'd argue that this is also good for depression as a side effect for what it does for anxiety, I'd say the primary reward from this particular journey is how it eases those anxious feelings and circling thoughts.

Night in the Woods | Variety

Night in the Woods doesn't just target one aspect of mental health. It tackles psychological disorders like bi-polar, it sooths depression, and it helps players even learn new things about the current state they are in.

Less obvious than that of Actual Sunlight and That Dragon, Cancer, Night in the Woods' magic lies in its subtly. The story is breathtakingly beautiful because of its honesty. Not every character is happy, not every character has all of the answers, but the shared experience found in living, in pain, and in learning is so raw that it will touch you in ways you might not expect.

There are characters you will relate to realistically, there are characters that will make you confront aspects about your current state of mind. Night in the Woods is a rare gem that is stunning in its message while keeping that messaging open to all. You will get what you need out of this game.

An Aspie Life | Autism

An Aspie Life hits home for me on a very personal level. While I don't have autism, my husband does, and seeing the world through his eyes is beautiful, but seeing how some people few autism itself is heartbreaking.

Autism is a very wide spectrum, which can often make it hard to diagnose. With so many different ways it can impact a person's perception of the world and how they interact with it, An Aspie Life does a wonderful job at humanizing against the negative stigma that autism has.

This story will toss you out into the world all of the sudden, all alone. Through the lens of someone with autism, this story will have you navigate the beauty and the not so comfy aspects of the world outside. "Just because you have it," the game's official description reads, "doesn't mean you can't enjoy life. Some things can be harder to do, but you can do some incredible things as well."

This is a wonderful experimental adventure game that can be a very soothing and empowering experience for those with autism, while also being a phenomenal empathic experience for those that seek to learn more.

Gris | Loss and Depression

Gris is another award-winning title and one of those mind-blowing experiences that stays with you long after the end credits roll. In this story, you will become a hopeful young girl named Gris who is suddenly at a loss in her life following a traumatic experience.

As this tale progresses, you will see Gris grow continuously in a way that is stunning and heartbreaking at the same time. This is an emotional ride, but one that will leave you feeling purged, refreshed, and hopeful for what is next.

There are so many incredible games out there that can help ease pressures on mental health while also helping to learn how to navigate those imposed roadblocks. Other amazing adventures worth checking out include games like Celese, Animal Crossing: New Horizons, Stardew Valley, Hollow Knight; just to name a few.

If you feel like everything is a little too much, please don't hesitate to reach out for help. If things get particularly dark, there is always a resource available. To learn more about the tools to help you when you need them the most, visit here to learn more about how you can take care of your mental health needs and call on help in those darkest moments.

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Games To Play For Better Mental Health Understanding

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Mental health is important and 2020 has not made taking care of ourselves easy. For those looking for a journey to dive into for positive mental health through a more thorough understanding, here are just a few suggestions we have that may help.

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In this article it explains why friends are needed to make someone's mental health good and my friends and gf are important in my life as they make me happy and keep my mental health good

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By Mental Health First Aid USA on August 22, 2019

When Ethan Call's usually reliable friend didn't come to church services, he was worried and texted her. She responded that she was having a bad time and wanted to stay home. Knowing that she struggled with anxiety and depression, Ethan knew something was wrong and immediately went to see her.

"We talked about what she was feeling. At the beginning, she was reserved and uncomfortable, but as we listened nonjudgmentally, I could see in her body movement and the tone of her voice that she was more comfortable and more able to open up," he said.

Ethan was able to support his friend in her time of need and provide resources for self-help and professional therapy. She started working with a counselor and learned to manage her anxiety and depression better than she had before.

Ethan's story is just one of many. There are thousands of First Aiders around the country using their Mental Health First Aid training to provide support to their friends.

It can be hard to talk to family members about mental health. That's why it's important to have healthy friendships to turn to in times of need. Our friends can be that ear to talk to, shoulder to lean on and nonjudgmental perspective that we need. They can also help increase our sense of belonging, improve our self-confidence and help reduce stress and anxiety.

In fact, studies have shown that "those who enjoy close friendships over their teenage years have a lower rate of depression or anxiety later in life."

Friendship is something you never outgrow. Older adults who are "living a socially active life and prioritizing social goals are associated with higher late-life satisfaction."

No matter how old you are or what you're going through, healthy and close friendships encourage positive mental health and well-being. These friends can celebrate with you through the good times in life and be there for you through the bad.

If you're not sure how to support your friends through difficult times, take a Mental Health First Aid course. Mental Health First Aid teaches you how to identify and respond to mental health and substance use challenges, how to provide nonjudgmental support, and where to look for professional help. Like Ethan, you can #BeTheDifference for your friends when they need it most.

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Why Healthy Friendships are Important for Mental Health

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When Ethan Call's usually reliable friend didn't come to church services, he was worried and texted her. She responded that she was having a bad time and wanted to stay home. Knowing that she struggled with anxiety and depression, Ethan

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Family is one thing that helps with my mental wellness and they are there to talk if I need someone ands they are there to cheer me up

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This video also shows us how to reduce stress and anxiety and we watched it in class. The video is designed to help with stress

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Reduce Anxiety & Stress with the Physiological Sigh | Huberman Lab Quantal Clip

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As we watched in class this podcast tells us how to manage out stress and teaches us tools to try and achieve no stress.

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Tools for Managing Stress & Anxiety | Huberman Lab Podcast #10

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This stress tracker can help track your stress and can help people who are stressed know why they are stressed and how to change that. As we have talked about and even did in class a stress tracker is good to see where you are at ever day.

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This new device can help you manage your stress

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Lief Therapeutics has made a device that includes a virtual coach to help users get through stressful situations. CNBC's Chrissy Farr puts it to the test.

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As we discussed in class and we have even used a website like this to track our sleep. Sleep is what you need to maintain a good mental health, so this can be used to track your sleep.

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What time do you go to bed? Every time a moon symbol appears on this map of the world, it means a person goes to bed. And every time a sun lights up, it's time to bid someone a good morning.

We want to help the world to better sleep. By using Sleep Cycle to track your sleep and find your perfect wake up window, we believe you'll be part of that change, for the benefit of better health. Disclaimer.

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Sleep Cycle | Sleep Tracker, Monitor & Alarm Clock

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What time do you go to bed? Every time a moon symbol appears on this map of the world, it means a person goes to bed. And every time a sun lights up, it's time to bid someone a good morning. We want to help the world to better sleep.

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As we have discussed in class phones before going to bed can sometimes be linked to mental health

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Learn about the possible side effects of too much screen time and how to find digital balance in your life.

A study from the University of Arizona showed teens who were addicted to their smartphones also showed signs of depression.

Some research has shown that teen phone use negatively affects sleep, which leads to depression and anxiety.

The National Sleep Foundation recommends avoiding screen time at least 30 minutes before bed.

[4 MIN READ]

These days, smartphones are ubiquitous. They seem to be in the hand of every individual, young and old - that subtle blue glow is always reflecting off their eyes as they scroll, text and swipe.

This technology, which sometimes seems like magic, has completely changed our lives. It's easier than ever to find information, purchase items and communicate with people around the world.

Lately, though, it feels like our phones have been even more front-and-center in our lives. Whether it's another virtual video happy hour, telehealth visits with our doctor or ordering groceries, technology has been a big part of the new coronavirus (COVID-19) pandemic.

Sure, this technology has been incredibly helpful over the last few months. But are there adverse effects, too? Read on to learn more about the side effects of too much phone use and how you can take steps to find digital balance in your life.

What the research says

While more research is needed to examine the effects of smartphones on adults, there have been several studies looking at the relationship between devices and young people. However, most studies haven't been able to show a direct connection between digital devices and mental health.

Recent research from the University of Arizona showed that adolescents who were dependent on or addicted to their smartphone were more likely to show signs of depression and loneliness. Researchers are still determining why that relationship exists.

A 2018 survey sponsored by Hopelab and Well Being Trust showed that teens and young adults (14- to 22-years-old) had mixed feelings about social media use. Respondents who had symptoms of moderate to severe depression said they were more likely to feel left out when they use social media, or think that others are doing better than they are.

"The increase in screen time during the pandemic, while pretty much mandatory, may be causing stress in adolescents and teens," says Robin Henderson, PsyD chief executive, Behavioral Health for Providence Oregon. "But working to find healthy boundaries with technology is a step in the right direction for developing good mental health at a young age."
Phones and sleep habits
While scientific studies haven't found many direct relationships between digital devices and depression, research has shown that they can hurt mental health because of how they impact sleep. A 2017 study from the Journal of Child Development found that smartphones can cause sleep problems in teens, which led to depression, anxiety and acting out.

Phones cause sleep problems because of the blue light they create. This blue light can suppress melatonin, a hormone that helps control your natural sleep cycle.

Whether you're a teen or an adult, your body and brain need a good night's sleep. Aside from the mental health benefits of a good night's sleep, getting solid shuteye may also help your heart.

To help avoid technology disrupting your sleep, the National Sleep Foundation recommends you stop using phones, computers or televisions at least 30 minutes before bedtime. If possible, the Foundation also recommends eliminating electronics from your bedroom.

How to take a break and feel better

Anyone who has spent time on social media knows that it can come with a mixed bag of emotions. For every funny meme, there's a hurtful comment, and for every uplifting post, there's a photo of someone portraying a perfect life.

Combine that social media stress with non-stop video conferences and the constant feed of today's headlines and, before you know it, you're spiraling into a bad place.

"It's pretty impossible to completely abandon phones, social media and screens," Dr. Henderson says. "But setting aside technology-free time is something more people of all ages are having to actively pursue to improve their mental health and decrease stress."

If you're starting to feel like this "always-on" connectivity is putting a strain on your mental health, here are some ways you can take control and feel better.
Filter who you follow (with a trend toward the positive ones)
With today's unsettling and stressful headlines, the last thing your brain needs is more negativity. Try to be more aware of the people and organizations you follow on social media. Find accounts that focus on posting positive content.

Also, consider whether the people you follow are sharing snippets from their real life, or just filtering the good content. It's hard to remember that for every pristine post-workout shot, there are hundreds of bad angles and bad hair days. If it makes you feel better, avoid following people who filter too much of their "normal" life and only share the glamour shots.
Limit your phone time
Aim to reduce the amount of total time you spend on your phone. Set a goal of only 30 minutes or an hour a day and see if you can work your way down from there. If this isn't realistic because you use it for work, try shifting as much as you can to your laptop or desktop.

If you're having trouble regulating yourself, there are plenty of tools available today that can set time limits on apps or block certain apps altogether. Some of these tools may already exist on your phone. Check out these timers available for Android and iPhone devices.
Acknowledge when it's time to take a break
Try to recognize when your mental health may be suffering after spending too much time on your phone. Do you notice your self-esteem drops after using a particular social media channel? Are you finding that you feel sad or angry after spending time on your phone? If the answer is yes, it's time to take a break.
Set boundaries
Identify times during the day when it is okay and not okay to use your phone. Setting these boundaries can help you make sure you're taking time to disconnect. For example:

If you have a separate phone or email for work, set a time at the end of your day to shut them off. Not only will this help limit your screen time, it will also help you avoid burnout while working from home.

Don't look at your phone during any meal. Take time to enjoy your food mindfully or have a conversation with someone.

Stop using your phone at least 30 minutes before bedtime. If possible, leave it in another room while you sleep.

Don't look at your phone first thing in the morning. Instead, find a few minutes for yourself and start your day fresh - drink a cup of tea, brew some coffee, do some stretches, exercise or meditate.

Use your phone for good

For all the negative talk about phones and technology, these devices come with plenty of positives, too. That same survey from Hopelab and Well Being Trust showed that teens and young adults often turn to the internet for help when they're feeling depressed. The survey sampled more than 1300 U.S. teens and young adults.

According to the survey results:

90% of respondents turned to the internet for help with depression, including researching mental health issues.

75% of respondents looked for other individual's mental health stories through podcasts, blogs or videos.

38% of respondents used wellbeing mobile apps.

32% of respondents connected with health providers through text and video chat.

Consider some of these ways your phone can help with your mental health:
Connect with supportive groups
In a recent Talk2BeWell podcast, Dr. Henderson sat down with a group of teens who shared their tips and advice for staying mentally healthy in this digital age. During the podcast, the teens emphasized that they've found a lot of positive aspects to social media and digital tools. In particular, these channels have helped the teens find online groups (such as LGBTQ communities) that provide support when they're struggling with mental health challenges.

"What we have seen is that the digital world is a space where young people can go for support," Dr. Henderson says. Adults can benefit from this too.

The next time you pop on your favorite social media channel, search for some groups that match your interests and passions. Look for pages or communities that fit in with your hobbies (such as music, sports or cooking) or find a group of professional peers.
Use apps that help with relaxation
If you're starting to feel stressed or anxious, pulling up Facebook or Instagram may not be the best solution. Instead, the teens on the Talk2BeWell podcast recommend using:

Meditation apps like Headspace.

Relaxing games, such as a virtual paint-by-number.

YouTube videos about your favorite hobbies.

Providence in Oregon is looking to leverage technology for delivering mental healthcare through SilverCloud.

Remember that your phone doesn't have to be the enemy. If you're smart about how and when you spend time on your phone, you may find it can help you stay more connected and grounded.

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Find a doctor

If you're still struggling with your mental health even after making these changes to your digital life, consider talking to a professional. They will be able to help you find healthy ways to cope with stress, anxiety and depression. If you need to find a doctor, you can use our provider directory or search for one in your area.
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Could your phone be causing anxiety or depression? Learn about the possible side effects of too much screen time and how to find digital balance in your life. #mentalhealth
Related Resources Working from home: Step away from your desk Is it stress, anxiety or panic?
Helping children cope with stress
This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.

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Is your phone making you feel anxious or depressed?

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A study from the University of Arizona showed teens who were addicted to their smartphones also showed signs of depression. Some research has shown that teen phone use negatively affects sleep, which leads to depression and anxiety. The National Sleep Foundation recommends avoiding screen time at least 30 minutes before bed.

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To help with my mental health and to keep it 100% happy I use music to help me focus and control my happiness. This is a personal one that helps me out

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It doesn't matter if you love metal, pop or EDM, music can help your mood and help you cope with (or even take control of) tricky emotions. Check out some of the ways that you can use music as a tool for good in your life.

How does music improve your mental health?

It has been generally accepted that both listening to and creating music can have various positive effects on mood and mental health. Incorporating music into your everyday life can help to:

elevate your mood and motivation

aid relaxation

increase the efficiency of your brain processing.

Ways to use music for mental health

So, we have learnt that music is more than just a form of entertainment and that there are lots of links between music and mental health. But how exactly can you use it in your day-to-day life? Check out some of the ways here:

Focus. Classical music is a winner at helping you focus. Music that has a tempo of 60 bpm (beats per minute) increases the efficiency of the brain in processing information. The best way to use it is to have it playing softly in the background as you get on with your tasks.

Expression. The next time you're finding it hard to talk about or express your emotions, try turning to music for help. Creating your own music - whether simply strumming a guitar or composing lyrics to a song - can help you express and process your emotions. It's more about how it makes you feel, than how it sounds. Remember that no one ever has to hear your music if you don't want them to.

Social connection. Music can stop you from feeling lonely or isolated. Whether it's sharing playlists with your friends, or meeting new, like-minded people at your favourite band's next gig, music connects people.

Creativity. Did you know that listening to or making music allows your brain to think creatively? So, whether it's a creative project you need to complete, or some new ways to improve your mood, try some different types of music and see what works best for you.

Relaxation. Okay, so this isn't a huge scientific breakthrough, but it's worth repeating: music helps you to relax. If you choose the right kind of music, change into some comfy clothes and put your feet up, it's a safe bet that you'll feel relaxed in no time.

Motivation. You need to vacuum the house/study/get some exercise, but you just can't get off the couch? Use your favourite music as a motivational force. Crank up the volume on a killer tune and chances are you'll find it that much easier to get started.

A personal perspective

A young person shares why she finds music so powerful:

'It's indescribable how listening to a song can change everything. It's said that a powerful enough song can even change your life. Music can even teach what humanity cannot always - how to be human, live, feel and love. I'd recommend to anyone that if things aren't going right, and you don't know what to do, just turn up some good music, and tune out for a few minutes before you attempt to figure everything out again.'

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It doesn't matter if you love metal, pop or EDM, music can help your mood and help you cope with (or even take control of) tricky emotions. Check out some of the ways that you can use music as a tool for good in your life.