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Just One Thing Blog

Circular logo reading “Just One Thing – For Better Mental Health,” featuring a stylized brain split into two blue tones with a tree growing through the center.

Just One Small Thing for Your Mental Health is a series of insightful blog posts by Prof. Patrick McGrath, a seasoned clinical psychologist at CMAP Health. With a wealth of experience treating children and adults, Prof. McGrath is a highly regarded clinical researcher and mental health expert. Recognized for his groundbreaking work, he has been honored with the prestigious Order of Canada and numerous awards for his leadership, innovation, and research contributions.

Join us as we explore practical tips, evidence-based strategies, and expert advice to enhance your mental well-being. Your comments are welcome!

 

A man with hands stretched out in nature.

1: Spend Time in Nature

happy family of three outside smiling with a little boy sitting on his dad's head and his mom is hugging his dad.

2: Just One Small Thing for Your Children's (and your) mental health

black scrap pieces of paper with a white scrap paper saying "fear" over them,

3: Face something you fear

A lady sleeping under a gray and white striped blanket.

4: A better night's sleep

A lady walking in the woods on a pathway.

5: Walk

Four diverse young adults sit side by side on a wooden bench against a blue wall with the word “CONNECT” displayed above them. They are engaged in a relaxed, professional conversation, with one woman gesturing as she speaks while the others listen attentively, showing collaboration and connection.

6: Connect With Others

Wooden letter blocks spelling out "WHAT GIVES MY LIFE MEANING?" arranged on a light-colored wooden surface. The letters are in different shades of brown, orange, and cream, with some showing signs of wear and age.

7: Find meaning in your life.

A woman with curly hair and glasses sitting at a desk with a laptop, holding her forehead with both hands and appearing stressed or overwhelmed. Sunlight streams through window blinds behind her.

8: Increase your stress tolerance.

A man with dreadlocks and a beard smiling while holding a bowl of salad, engaging happily with a woman and a young child in a bright, cozy kitchen. The woman is smiling and holding a wooden spoon, while the child is reaching towards the bowl with curiosity.

9: Have Family Meals

A person with red-painted nails holding a white lightbox against a pink background. The lightbox displays the message "BE KIND" with a small black heart symbol below.

10. Be Kind

A pair of hands bound together with a white charging cable, connected to a smartphone placed on a teal fabric surface. The person's nails are neatly trimmed and painted with a light pink polish.

11: Control your phone.

A young girl sitting on a couch, hugging her knees and looking up with a sad or troubled expression. In the foreground, an adult figure with crossed arms is partially visible, creating a sense of distance or confrontation between the two.

12: Punish Less

A photograph of a brown bear standing on grass with a blue sky in the background. Overlaid is a red prohibition symbol, indicating that bears are not allowed or are to be avoided.

13: Grizzly bears don't live here

Defensive-150x150

14: Let go of defensiveness

A woman with curly dark hair and medium skin tone is standing against a beige background. She is wearing a rust-colored blazer with rolled-up sleeves and has her left arm crossed over her chest. She is holding her right index finger up to her lips in a "shh" gesture, suggesting silence or secrecy.

15: Silence the hostile critic within

A woman with short, curly hair and medium skin tone stands against a muted green background with her eyes closed in a calm, reflective moment. She wears gold fan-shaped earrings, a delicate necklace, and a black spaghetti-strap top, resting a ring-adorned hand gently on her chest.

16: Boost your Mental Health: Enhance Spirituality

A woman with brown hair is holding a large red rose close to her nose, appearing to smell it. She has her eyes closed and a gentle expression on her face. The background shows green leaves and a blurred outdoor setting.

17: Savour

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