Suicide Prevention

Day 5: 150 push-ups

Today’s push up target is 150 push-ups— the average length of a life-saving call to Canada’s 988 crisis and suicide prevention line is 15 minutes. 

The 988 crisis line is more than just a phone number—it’s a lifeline for people in distress. On average, a call lasts 15 minutes, offering vital support, guidance, and hope to individuals experiencing a mental health crisis. With the help of around 450 dedicated CMHA staff and volunteers, this service helps protect over 135,000 Canadians each year. However, a call to 988 is just the first step. The Canadian Mental Health Association also works to prevent suicide and mental health crises in the first place through work in mental health literacy, social and emotional learning, suicide prevention and life skills training, peer support, recovery supports, and more. 

Here are a few simple ways you can support suicide prevention and mental health in your community:  

• Save 988 in your phone or share it with someone who might need it. 

• Get trained in mental health first aid or suicide prevention. 

• Reach out regularly to friends or family who may be struggling. 

Mindfulness

Day 4: 100 push-ups

Today’s target is 100 push-ups, to represent the 10 minutes a day it takes for mindfulness to have a positive impact on mental wellbeing.   

A recent study found participants who used a daily meditation app for 10-minutes a day for 30 days reduced anxiety and improved well-being (1).   

Just like those push-ups build physical strength, mindfulness practices fortify our mental resilience. Research shows that dedicating just 10 minutes daily to mindfulness can lead to improved focus, reduced stress, and a greater sense of calm. In our fast-paced lives, carving out this small chunk of time can seem daunting, but the payoff can be monumental. 

The significance of this fact lies in the transformative power of mindfulness. It allows us to pause, breathe, and reconnect with ourselves amidst the chaos. Adopting simple, effective practices like mindfulness can serve as a vital tool for self-care. 

To incorporate mindfulness into your daily routine, try these practical tips: 

• Morning mindfulness: Start your day with 10 minutes of deep breathing or meditation. 

• Mindful breaks: Take short breaks throughout the day to stretch and focus on your breath. 

• Mindful eating: During your next meal, savor each bite, appreciating the flavours and textures. 

Embrace these habits to help your mental wellbeing flourish.

REM Sleep

Day 3: 120 push-ups

Today’s target is 120 push-ups, for the 120 minutes that adults need to spend in REM sleep each night.  

REM sleep is one of the natural sleep cycles our brain moves through while we’re sleeping. During our REM sleep cycle, our brain processes our emotions from the day. This is thanks to the specific part of our brain (the amygdala) being activated in REM sleep. Memory consolidation also takes place during REM sleep.  

To get 1.5-2 hours of REM sleep a night, adults need to 7-9 hours of sleep a night. Children and adolescents need more. Getting sufficient sleep has been linked to having more control over your mood, improved brain function and better memory retention (1). 

Here are three tips to help you catch those elusive Z’s: 

• Establish a consistent sleep schedule: Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed. 

• Create a relaxing bedtime ritual: Spend the hour before bed winding down. Reading, gentle stretching, or taking a warm bath can signal to your body that it’s time to relax. 

• Limit screen time before bed: Reduce exposure to screens at least an hour before sleep. The blue light emitted by devices can interfere with melatonin production, making it harder to fall asleep. 

Incorporating these tips into your routine can lead to more restful nights and brighter days! 

Access to services

Day 2: 80 push-ups

Today’s target is 80 push-ups, spotlighting the fact that almost 8% of Canadians aren’t getting the mental health care they need.   

Access to mental health services is a crucial issue in Canada, with nearly 8% of us not receiving the care that's needed. This number emphasizes the barriers many people face in seeking support, whether due to stigma, lack of resources, or limited availability of services.  

If you’re among those struggling to find the right support, it’s important to remember that you deserve care and assistance. For friends and family, your encouragement and understanding can help those in need feel empowered to seek help. 

Here are some tips: 

• Explore resources: Many organizations offer free or low-cost resources that can provide immediate support. Not sure where to start? Check out the ‘How to get mental health help’ page on CMHA’s website. 

• Advocate for yourself: When seeking help, don’t hesitate to voice your needs. If one service isn’t a good fit, explore different options until you find the right support. 

• Try a support group: Many communities offer support groups where people can share experiences and coping strategies. Connecting with others facing similar mental health challenges can be incredibly validating. 

• Take action to help more people access care: Learn more about how you can help in CMHA’s fight for mental health as a human right at cmha.ca/somh  

Nature

Day 1: 92 push-ups

Today’s target is 92 push-ups, for the 92% of people who recognize that spending time outdoors is good for their mental health.  

Research has shown that contact with nature is associated with increased happiness, wellbeing, mood, positive social interactions and a sense of meaning and purpose. It’s also linked with decreased mental distress.  

Researchers in the UK have found that people who had spent at least two recreational hours in nature during the previous week reported significantly greater health and well-being. This was regardless of whether their nature ‘dose’ was in one 120-minute session or spread over the course of the week. 

Some practical tips for you to consider: 

• Create a nature routine: Set aside specific days or times each week dedicated to being outdoors. Whether it’s a weekend hike, a stroll in the park, or simply enjoying your garden, consistency is key. 

• Practise mindfulness outdoors: When you’re in nature, take a moment to enjoy your surroundings. To get the full experience, avoid using devices and tune in to nature rather than your favourite playlist.  

• Combine activities: Incorporate physical activities you enjoy, like walking, jogging, or cycling, into your outdoor time. This not only boosts your mood through exercise but also allows you to soak in the natural beauty around you. If you’re based in Ontario, join one of CMHA’s Mood Walks groups to enjoy some time walking in nature while socializing.