Improving Mental Health in the GTA with DBT: How Physical Wellness Supports Emotional Balance
- Chris Zhang
- Oct 4
- 2 min read
Our mind and body are deeply connected. When we’re stressed or emotional, our brain releases hormones that affect our mood and energy levels. That’s why taking care of your physical health is just as important as working on your mental health. In Dialectical Behaviour Therapy (DBT), reducing physical vulnerability means looking at everyday habits that can help us feel more balanced and resilient.
Whether you live in the busy downtown core or the quieter suburbs of the GTA, improving your physical well-being can make it easier to manage strong emotions and improve your overall quality of life.
1. Food & Diet
What we eat impacts how we feel. A diet high in sugar or processed fats might give you a quick boost but can lead to crashes, low mood, and fatigue later. Try to include more whole foods like vegetables, fruits, lean proteins, and whole grains. Eating balanced meals at regular times can help keep your blood sugar stable and your energy steady.
Tip: Keep a short food-and-mood journal for a week to see if certain foods impact your emotions.
2. Sleep Hygiene
A good night’s sleep is essential for emotional stability. Adults generally need 7–8 hours. Poor sleep can make you more reactive, stressed, and less focused.To improve sleep:
Go to bed and wake up at consistent times
Turn off screens an hour before bed
Keep your bedroom cool and dark
3. Working Out
Regular exercise is one of the best mood boosters out there. Even 20–30 minutes of walking, dancing, or biking most days can reduce stress and improve your mental health. Physical activity releases feel-good hormones, helping you feel more energized and positive.
4. Physical Illness & Stress
Ongoing stress, illness, or pain can make emotions harder to manage. Identify what’s adding strain to your life — whether it’s work, relationships, or health concerns — and take small steps to address them. If you’re dealing with a chronic condition, follow up with your healthcare providers and explore treatments that can help reduce your symptoms.
5. Addictions
Using substances like alcohol, nicotine, caffeine, or drugs to cope may offer short-term relief but often make emotional regulation harder in the long run. These habits can harm your health, relationships, and finances. If you notice you’re relying on them often, it might be time to seek healthier coping strategies.
How Psychotherapy Can Help
Working with a therapist can help you build healthy habits, manage stress, and understand the emotional triggers that lead to unhelpful patterns. In therapy, you can learn DBT skills to strengthen both your mental and physical resilience.
If you live in the GTA and are looking for compassionate, professional support, we recommend Reflections Therapy. Their team offers personalized care to help you navigate life’s challenges and build lasting emotional well-being.
References
Hanif, C. S. (Ed.). (2024, September 11). Emotions & physical vulnerability: Exercises & worksheets. Dialectical Behavior Therapy. https://dialecticalbehaviortherapy.com/emotion-regulation/emotions-physical-vulnerability/
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