Episode 13: Managing Your Mental Health

In this episode, hosts Jessica Samuels and Mike Gawliuk unpack what it really means to “manage your mental health” — and how that differs from managing mental illness. Together, they explore everyday actions, habits, and mindset shifts that can help anyone take better care of their mental well-being, with a strong focus on understanding why these strategies work.

 Key Topics Discussed:

• Mental Health vs. Mental Illness
  Learn the critical distinction between having mental health (which we all do) and having a mental illness (a diagnosable condition). You can flourish or struggle with mental health — whether or not you have a diagnosis.
• Self-Care vs. Self-Soothing
  Not all “feel-good” actions are created equal. Mike and Jessica break down how to tell the difference: if it leaves you better after the fact, it’s self-care; if not, it may just be a momentary self-soothe.
• Tips & Tools for Everyday Mental Health
  From evidence-backed strategies to lived experience, they dive into:
  • Nature and Exercise – How time outdoors and movement regulate stress and mood.
  • Volunteering & Social Connection – Combat loneliness, build purpose, and improve emotional health.
  • Pets – How furry companions promote mindfulness, routine, and connection.
  • Kindness & Gratitude – Backed by science, simple acts can lift your mood and even boost your lifespan.
• Empowerment Through Action
  The episode emphasizes that managing mental health is not about perfection but about finding tools that support you — and using them regularly.

Key Takeaways:

• “Mental health is like physical health — we all have it.”
• “Self-care is not selfish — it’s necessary.”
• “Seventeen minutes in nature can make a measurable difference.”
• “Acts of kindness can be more effective than therapy.”

**Resources 

Self-care

https://www.snhu.edu/about-us/newsroom/health/what-is-self-care

https://cmha.ca/news/self-care-simplified-why-its-essential-and-how-to-make-it-happen/#:~:text=Regular%2C%20quality%20self%2Dcare%20has,symptoms%20of%20anxiety%20and%20depression.&text=It%20can%20also%20help%20build,life's%20many%20stressors%20and%20challenges.

https://www.psychologytoday.com/us/blog/a-deeper-wellness/202302/understanding-the-mental-health-and-self-care-connection

VS self-soothe

https://blog.ab.bluecross.ca/lifestyle/focus-on-you-self-care-versus-self-soothe/

https://urbanwellnesscounseling.com/self-care-vs-self-soothing/

Nature

https://namica.org/blog/mental-health-benefits-of-nature/

https://news.stanford.edu/stories/2015/06/hiking-mental-health-063015

https://pmc.ncbi.nlm.nih.gov/articles/PMC4204431/

https://mcpress.mayoclinic.org/mental-health/the-mental-health-benefits-of-nature-spending-time-outdoors-to-refresh-your-mind/

https://www.discoverycollegekelowna.com/courses-workshops/nature-mental-health-part-1

Exercise

https://www.helpguide.org/wellness/fitness/the-mental-health-benefits-of-exercise

https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood

https://mentalhealthcommission.ca/blog-posts/57251-move-to-boost-your-mental-health/

https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood

Volunteering

https://cmhato.org/news/7-reasons-why-volunteering-is-good-for-our-mental-health/

https://www.nami.org/people/how-volunteering-improves-mental-health/

https://link.springer.com/article/10.1007/s10902-020-00242-8

https://www.psychologytoday.com/ca/blog/the-recovery-coach/202407/the-mental-and-physical-health-benefits-of-volunteering

Connection

https://ccare.stanford.edu/uncategorized/connectedness-health-the-science-of-social-connection-infographic/

https://bc.cmha.ca/news/social-connection-is-the-cure/

https://www.cdc.gov/social-connectedness/about/index.html

Pets

https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/pets-and-mental-health

https://health.ucdavis.edu/blog/cultivating-health/health-benefits-of-pets-how-your-furry-friend-improves-your-mental-and-physical-health/2024/04

Pet & Autism

https://habri.org/blog/the-human-animal-bond-for-autism-spectrum-disorder/

https://www.psychologytoday.com/ca/blog/nurturing-self-esteem-in-autistic-children/202211/is-owning-pet-beneficial-autistic-children

Gratitude

https://adaa.org/learn-from-us/from-...