Indigenous Mental Health: Strategies for Self-Care and Well-Being

Mental health is an essential part of overall well-being yet for many Indigenous peoples in Canada, it has often been misunderstood or overlooked. The unique challenges shaped by history, culture, and social determinants —such as poverty, unemployment, housing and food insecurity, social exclusion, discrimination, and intergenerational trauma—can make mental health struggles more complex.

With the right support, self-care strategies, and focus on mental wellness, you can begin your healing journey and establish a foundation for well-being.

Overcoming Intergenerational Trauma

It’s important to understand that the challenges Indigenous peoples face today do not define who you are. While colonialism, forced assimilation, and the disruption of cultural practices have created long-standing trauma, your resilience and strength are part of a rich cultural heritage that continues to endure.

The disconnection from cultural practices, language, and land can make mental health struggles harder, but reconnecting with your cultural identity can also help heal those wounds. Healing is a deeply personal journey for each person—it’s about finding a way that combines what works for you today with the traditions and practices that speak to your heart.

How Identity Shapes Experience

Intersectionality considers how aspects of identity—such as race, gender, sexual orientation, and culture—combine to shape a person's experiences. For example, a queer Indigenous person might face both discrimination from their community and from society, creating challenges that are different from those faced by others. While many Indigenous cultures recognize diverse gender and sexual identities, some may struggle with reconciling these identities. Understanding intersectionality helps us recognize how these different parts of identity overlap and why it’s important to have support systems that address all of them. If this resonates with you, look to the article on intersectionality and overlapping identities that explores this more deeply.

Taking Care of Your Mental Health

Mental health struggles can deeply affect both your mind and body, even if the signs aren’t always visible. Here are some ways these challenges might show up:

• Struggling to sleep, feeling tense, or getting headaches

• Feeling unsafe in spaces where others seem comfortable

• Always being “on edge” or second-guessing yourself

• Experiencing emotional burnout or feeling like nothing will ever change

Supporting your mental health starts with a holistic approach—one that nurtures your body, mind, spirit, and connection to your roots.

Self-care isn’t just about individual acts; it’s about creating a system of support that nurtures the entire community. However, not everyone has access to these practices or a strong cultural community. Some may face geographic, social, or personal barriers, and these realities should be considered when discussing self-care.

1. Building Strong Connections

A sense of belonging is vital to your mental health. Connecting with your family, friends, and community members can be a source of emotional strength, helping you get through tough times. Strong social support can help reduce stress and lower the risk of developing mental health issues.

These connections become even more powerful when they’re intertwined with cultural practices—whether through participating in traditional ceremonies or connecting with others in your community. These relationships, strengthened through shared histories and traditions, can help you feel valued, respected, and heard, which is essential for emotional resilience. These cultural practices offer deeper healing, grounding you in a sense of belonging and understanding that is integral to emotional well-being.

2. Self-Care: A Cultural Approach

Self-care often gets talked about in terms of eating well, sleeping enough, or practicing mindfulness. But for many, self-care is part of a larger, interconnected picture—it’s about balancing your relationship with nature, your community, and your ancestors.

Returning to cultural practices like smudging, storytelling, or spending time in nature, for those whose needs align with these practices, can create a deep sense of peace and connection. These practices, passed down through generations, hold deep spiritual significance and promote healing not only on an individual level but within the collective as well. Engaging in traditional practices can reduce feelings of anxiety and depression. For instance, spending time outdoors has been shown to improve mood and promote a sense of calm and clarity.

3. Professional Help: Combining Tradition with Therapy

While cultural practices are powerful tools for healing, professional mental health support can also be a game-changer. Studies show that 47% of First Nations people living off-reserve, 43% of Métis and 35% of Inuit reported needing mental health care in the past year, but over half of them reported their needs were either partially met or unmet. This highlights the importance of finding effective support.

When seeking support, consider someone who:

• Has lived experience

• Understands and respects the diverse histories, cultures, and healing practices of Indigenous peoples

• Is someone you feel comfortable with—don’t hesitate to speak up if the fit isn’t right

This approach not only helps you receive more tailored support but also plays a key role in highlighting the demand for culturally responsive care. Integrating therapeutic approaches with traditional practices, such as talking circles or sweat lodge ceremonies, can offer a more holistic path to healing that honors both contemporary and ancestral knowledge. This integration can help with emotional expression and builds a sense of community support.

Tips for Improving Your Mental Health

It’s important to remember that protecting your mental health is just as important as seeking help during times of crisis. Here are some simple strategies that can help protect your mental health and maintain balance in your life:

• Mindfulness Practices: Simple techniques like deep breathing, meditation, or prayer can help bring the mind back to the present moment, reducing feelings of anxiety and overwhelm.

• Take up space: Your experiences are valid. You don’t need to minimize or hide who you are.

• Physical Activity: Exercise releases endorphins, which are natural mood boosters. Even something as simple as a walk through nature can do wonders for your mental health.

• Quality Sleep: Getting enough rest is key to emotional regulation and resilience. Adequate sleep helps the brain process emotions and reduce stress.

• Limiting or reducing alcohol and substance use: Using alcohol or drugs to cope with stress and loneliness can impact mental health and lead to addiction. It's also important to acknowledge that factors like intergenerational trauma can influence how individuals turn to substances. Being aware of consumption habits, reasons for use, harm reduction, and exploring ways to engage healthier coping strategies - like picking up hobbies, getting active, or reaching out for support - can assist in creating change.

• Seeking Help Early: It’s easier to manage mental health before things get too overwhelming. Check in with loved ones, and don’t be afraid to seek help if you feel stuck.

Embracing Your Healing Journey

The ongoing process of decolonization and reconnecting with cultural practices is an important part of your healing journey. The path to mental wellness doesn’t need to be walked alone. With the right support, tools, and understanding, your mental health can be nurtured in a way that respects both your past and your present.

Exploring roots and integrating practices that resonate with you can help you build a lasting foundation for mental wellness. It’s important to recognize that healing is a lifelong journey that acknowledges your personal experiences, cultural values, and the broader historical context.

Reach out, connect, and take the steps that feel right for you— your well-being matters.

References

1. Assembly of First Nations. (n.d.). “Promoting the physical, mental, spiritual and emotional well-being of First Nations.” Accessed 26 March 2025.

2. Corso, M., et al. (2022) “Integrating Indigenous healing practices within collaborative care models in primary healthcare in Canada: a rapid scoping review.” Accessed 26 March 2025.

3. Indigenous Peoples' Health Circle. (n.d.). “Mental health.” Accessed 26 March 2025.

4. MacNeil, E., et al. (2023). “Combining Western Evidence-Based Psychological Counselling Practice and Theory with Indigenous Cultural Wellness Practices.” Research and Evaluation in Child, Youth and Family Services. Accessed 26 March 2025.

5. McGuire, M. (Jaad Gudgihljiwah). (2022). “Let’s talk about Indigenous mental health: Trauma, suicide, and settler colonialism.” Accessed 26 March 2025.

6. Statistics Canada. (24 November 2024). “Health care access and experiences among Indigenous people, 2024.” Accessed 26 March 2025.