As a wellness and performance coach working with Canadian organizations, I’ve witnessed the transformative power of simple, science-backed practices for mental wellbeing. In our post-pandemic workplace, these strategies aren’t just nice-to-haves—they’re essential tools for resilience, productivity, and overall health.
5 Strategies to Support Mental Health
1. Breath Work: The Science of Calm
Structured breathing exercises have a direct impact on our nervous system. In a 2023 randomized controlled trial, daily breathwork significantly lowered stress markers and improved mood among knowledge workers (Balban et al., 2023). By deliberately adjusting the pace and pattern of our breath, we can stimulate the parasympathetic nervous system, thereby reducing stress hormones and enhancing mental clarity.
In our corporate wellness coaching, our practitioners guide clients through the mechanics of optimal breathing and provide tools on how to regulate their nervous systems. Clients that regularly practice breathwork often report better focus and stress management.
2. Journaling: Writing for Wellness
Research on expressive writing has consistently shown mental health benefits. A meta-analysis of multiple studies found that journaling can reduce stress, strengthen coping skills, and improve self-reflection. This approach is effective because it helps individuals process emotions and develop insight into personal challenges.
For busy professionals, I recommend the “3-3-3” journaling method: list three things you’re grateful for, three current challenges, and three potential solutions. This concise structure keeps journaling feasible while still providing significant mental health payoffs.
3. Sleep Hygiene: Performance Starts with Rest
Insufficient sleep undermines cognitive function and increases error rates. In one large-scale study, workers with better sleep quality showed improved focus, fewer mistakes, and enhanced decision-making.
Supporting our Canadian workers involves creating an environment where rest is respected: establishing email blackout periods, educating employees about blue light exposure, and normalizing open dialogue about sleep quality. Organizations adopting these measures often see not only reduced burnout but also a notable boost in creativity and innovation.
4. Nutrition: Feeding the Mind
The link between nutrition and mental health is well documented. A landmark review in The Lancet Psychiatry emphasized that dietary interventions can play a valuable role in managing depressive symptoms (Sarris et al., 2015). Nutrient-dense foods provide essential building blocks for neurotransmitter production, directly influencing mood and stress resilience.
To support employees, I work with organizations to offer high-protein and omega-3 rich meal options, create hydration stations, and deliver quick education sessions on blood sugar management. These steps not only optimize day-to-day productivity but also contribute to long-term mental wellness.
5. Nature Connection: The Power of Green Spaces
Spending time in nature has measurable impacts on mood and cognitive function. Research shows that participants who took walks in green environments performed better on attention and memory tasks (Berman et al., 2008). The act of “resetting” in a natural setting can lower cortisol and enhance problem-solving abilities.
Integration is the Key
The most effective approach marries organizational support with individual practice. Rather than treating each strategy—breathwork, journaling, sleep hygiene, nutrition, and nature breaks—as standalone “wellness add-ons,” the most successful companies integrate them into day-to-day culture. By doing so, they build a sustainable framework for mental health that fuels both employee wellbeing and organizational performance.
