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Calm Mind Centre, Toronto, ON (2025)

11/14/2025

Day 11 November check in / mental health maintenance challenge 😊 swimming is a great activity to add into your mains routine whether it’s once a week, once a month or more, it’s great for your mental and physical wellbeing.

Swimming offers a comprehensive, full-body and low-impact workout with extensive physical and mental health benefits, including improved cardiovascular fitness, muscle strengthening, weight management, and stress relief. It is suitable for people of all ages and fitness levels, including those with chronic conditions or injuries and it’s fun to include your children or friends!
Swimming offers significant benefits for mental health, primarily by reducing symptoms of stress, anxiety, and depression, while simultaneously enhancing mood, cognitive function, and overall well-being. The physical exertion of swimming triggers the release of endorphins, the body's natural "feel-good" hormones, which counteract stress hormones like cortisol. The rhythmic, repetitive nature of the strokes can be meditative, providing a mental escape from daily worries and promoting a sense of calm and relaxation.
Regular swimming has been shown to improve overall mood, boost self-esteem, and increase feelings of self-worth through a sense of accomplishment. By engaging the entire body and reducing stress, swimming can help regulate sleep patterns and improve the quality of rest, which is crucial for emotional balance and cognitive function.
Increased blood flow to the brain during swimming enhances memory, attention, and problem-solving skills. Studies suggest it can even stimulate neurogenesis (the formation of new neurons), potentially delaying cognitive decline.

11/13/2025

Day 10 of the November check in / mental health maintenance challenge we remind everyone to celebrate themselves and others , no matter how big or small.
Celebrating yourself improves mental health by boosting self-esteem and mood, which releases feel-good chemicals like dopamine and serotonin. This practice combats negative self-talk, builds resilience against stress, and creates a positive feedback loop that reinforces motivation to achieve future goals by reinforcing the belief that you are capable and have earned success.

Celebrating others significantly boosts your mental health by strengthening social bonds, triggering the brain's reward system, and cultivating an optimistic mindset. This practice acts as a powerful form of altruism with profound psychological benefits for the giver. Celebrating others involves positive social interaction, which is vital for mental well-being.
It releases oxytocin, the "love hormone," fostering trust, empathy, and a strong sense of community and belonging, which counteracts feelings of loneliness and isolation.
Shared joy triggers the release of dopamine, serotonin, and endorphins in the brain. These chemicals elevate mood, increase happiness and satisfaction, and can act as natural buffers against anxiety and depression.

11/12/2025

Day 9 of the November mental health maintenance check in (still need a better name for this)
Today we’re all about sleep! Sleep is critical for cognitive function, with good sleep improving memory, attention, problem-solving, and creativity, while lack of sleep impairs these functions. During sleep, the brain consolidates memories, clears waste, and reorganizes information. Both chronic sleep restriction and acute sleep deprivation negatively affect cognitive performance, with the effects becoming more severe the longer they continue.
Poor sleep, disrupted sleep, and lack of sleep can impact attention and alertness, poorer short-term memory and can impair the ability to form and recall long-term memories, as well as formation of new memories and lessons, provlem solving and decision making and more - so today I let them sleep in 🥰
Letting children sleep in can lead to a healthier body weight, better mood, increased energy, and quicker physical healing because sleep allows for hormone release, tissue repair, and the body to refuel. For adolescents, getting enough sleep is crucial for academic performance, mental health, and the healthy development of puberty!

Having an unrushed morning offers significant mental, emotional, and physical health benefits, which in turn can lead to increased productivity and a greater sense of fulfillment throughout the day 🥰

11/11/2025

Day 8 of nooovember check in! Today was about using my positive shift and extra energy to help fill up other people’s cups! Ear piercings, hair cuts, hard work - cups get filled differently and different things make different people feel better or accomplished! So proud of my brave girl getting her ears done and my big boys for working hard shoveling driveways and earning a few dollars 🫶🏼🥰

Doing things for/with other people benefits mental health by reducing stress, improving mood, and creating a sense of purpose and connection. Acts of kindness can boost happiness, self-esteem, and life satisfaction while also leading to a physiological release of "feel-good" chemicals like serotonin and dopamine, and a decrease in the stress hormone cortisol. Helping others also provides a sense of purpose, can distract from personal worries, and fosters social connections that protect mental well-being.

Hard work shapes children by developing key life skills like resilience and problem-solving, boosting self-esteem, and fostering a growth mindset where they believe ability can be developed through effort. It teaches them self-discipline and the satisfaction of achieving goals through persistence, preparing them for future challenges by showing that effort leads to skill improvement.

Today was a great day and I’m excited for tomorrow 🙂

11/10/2025

DAY 7 of November check in 🥳 as a woman & mother with AuDHD I am very familiar with the burnout, overstimulation and irritability that can come from trying to accomplish everything but seemingly getting nothhhhing the way I want it or completed to my liking. I have used this week and this NOvember check in to not only check in with and motivate my followers but to check in with myself and motivate myself, fill my own cup and maintain my mental health! I have felt so much better over this past week just taking things slow and mindfully completing each task one at a time! My energy has been steady and has helped reset the energy and tone in my home overall.

Sticking to planned activities and maintaining a routine is crucial for mental health, as it provides a sense of stability and control, which significantly reduces stress and anxiety. This structure helps individuals manage mental energy, build emotional resilience, and establish healthy habits. So attending dance every Sunday morning is something my daughter and I both look forward to! This is the same for swimming lessons for all the children, football or basketball for the boys, etc. maintaining small routines and extracurricular and other planned activities is beneficial to all. It also gives them something to look forward to and a way to keep track of days and time which can be tricky with adhd/audhd

Taking your time to complete large tasks, or "pacing" yourself, is crucial for mental health as it helps reduce stress, prevent burnout, and foster a sense of control and accomplishment. Rushing chronically can lead to anxiety, depression, and physical exhaustion, while a balanced pace promotes overall well-being and sustained motivation.

Checking in with yourself improves mental health by increasing self-awareness, helping to manage emotions, and allowing for early detection of issues like stress or burnout. This practice fosters self-compassion and resilience, leading to better coping mechanisms, improved focus, and a greater sense of control over your life.

Getting outside in the winter is good for your health and mental health because it can boost your immune system, improve mood through natural light and feel-good hormones, reduce stress, and promote better sleep. Cold air can stimulate white blood cell production, and natural light increases serotonin levels, while outdoor activities release endorphins and lower stress hormones like cortisol.

11/09/2025

Day 6 of our NOvember check in - saying no to things that drain us and yes to maintaining and improving our mental physical and social health! 🫶🏼 today was a day of rest! After months of Saturdays being game days and grocery shop days, we took this Saturday to chillllllll.
“Lazy” days are good for mental health because they reduce stress, prevent burnout, and boost mood by providing a necessary break from constant stimulation. They allow your brain and body to rest and reset, which can improve focus, enhance creativity, and lead to better decision-making when you return to daily tasks. Lazy days with your loved ones are even better because they deepen emotional connection, lower stress hormones and create shared positive experiences and restorative moments.

11/08/2025

Day5 of the NOvember Check in , The decluttering and organization has continued and not only has it continued but it has started to improve the mood and motivation of my family! Today I had some help decluttering and rearranging and it was nice to do that today and accomplish so much 😊
A clean home improves mental health by reducing stress and anxiety, boosting mood, increasing focus, and providing a sense of control. A cluttered environment can lead to feelings of stress, while a tidy space can be calming and promote better sleep and productivity.
An organized space motivates you to keep it clean because it creates a sense of control, reduces mental and sensory stress, and triggers a feeling of accomplishment. A clutter-free environment is less distracting, allowing you to focus better and feel calmer, which makes the thought of maintaining that order feel rewarding rather than overwhelming.
Cleaning with your spouse is beneficial to mental health primarily by fostering a sense of teamwork and shared responsibility, which reduces stress and resentment and strengthens your relationship

11/07/2025

Day 4 November check in! Getting outside improves mental health by reducing stress and anxiety through lower cortisol levels, boosting mood via increased serotonin and vitamin D, and improving cognitive functions like attention and memory. The physical activity, fresh air, and social connection often involved also contribute to improved well-being!

Vitamin D has a positive effect on neuroimmunomodulation and neuroplasticity, and may reduce oxidative stress, it has been used to prevent and/or treat major depressive disorder. Natural sunlight as well as light therapy has shown to improve and regulate mood and combat seasonal affective disorder! Serotonin is also required for melatonin production, which regulates sleep-wake cycles often disrupted in people with SAD. This means that having good vitamin D levels in the body may help with emotional brain circuitry, controlling sleep patterns, and reducing symptoms of depression.

Fresh air is good for mental health because it increases oxygen to the brain, which boosts mood by raising levels of the "feel-good" neurotransmitter serotonin and lowering stress hormones like cortisol. Spending time outside also reduces anxiety and stress through a calming effect on the nervous system, which can lead to a decrease in blood pressure and heart rate!
Walking strengthens your heart and muscles, helps manage weight, improves mental health, and lowers the risk of chronic diseases. It is a low-impact exercise that improves cardiovascular fitness, bone strength, and circulation, while also reducing stress and improving mood and sleep!

Get some sun, get outside, enjoy a walk if you can!

11/06/2025

Day 3 of November check in! It's important to get out of bed as soon as you wake up to regulate your body's internal clock, avoid fragmented sleep, and improve your energy and productivity. Hitting the snooze button provides low-quality, disrupted sleep that can leave you feeling groggier, whereas getting up right away helps maintain a consistent sleep-wake cycle for better rest and a more energized day! ☀️

Place your alarm across the room: This forces you to physically get out of bed to turn it off.

Avoid the snooze button: Resist the temptation to get back in bed after turning off your alarm. (Shake your sillies out to get your blood flowing and heart pumping)

Have a reason to get up: Set a goal or have a planned activity to look forward to, like making a cup of coffee, stretching, starting a project, or seeing a friend!

Consider a morning routine: Establishing a consistent routine can make the process of waking up easier over time!

Doing something out of the ordinary is beneficial to our mental health and personal growth. Doing something to benefit our physical health also benefits our mental wellbeing!

Be sure to follow to keep up, get inspired and share your own mental health maintenance activities and ideas 💡

11/04/2025

November motivation - SET SMALL GOALS 🫶🏼 by breaking larger tasks down to smaller goals they appear less daunting and more attainable, then with each ‘small’ win we create a sense of accomplishment and progress which releases dopamine and propels us to continue!

11/04/2025

Day 2 of our 27 day November check in (we need a cute name for this) - today while contributing to mental health maintenance I continued on this weeks journey of putting my home back in order! Here you can see all my folded laundry and the hung up laundry dried and I made a commitment to myself to put it all away today and continue on my journey and instead of procrastinating (as I sometime do, especially in the late fall and winter months) I got right to it and got it done.

Following through on your commitments to yourself builds self-trust, boosts self-esteem, and creates a sense of purpose and control, which significantly improves mental health. It fosters resilience, provides a greater sense of accomplishment, and strengthens your relationship with yourself, leading to increased confidence and a stronger belief in your ability to achieve goals.

Making goals public makes you more likely to follow through primarily due to social pressure and the creation of an external accountability system. This taps into several psychological principles: social accountability, commitment and consistency principle, increased motivation, support system and feedback, and clarity and planning.
By coming here to an online community or connecting with someone close you are more likely to follow through on goals and commitments.
By setting small goals for ourselves we are able to keep ourselves motivated by creating a sense of progress, which triggers the release of dopamine, a chemical linked to pleasure and motivation. Breaking large, overwhelming tasks into smaller, more manageable steps reduces procrastination and builds momentum through a series of small wins that boost confidence and make the overall project seem less daunting.
My home is still not in perfect working order but as I complete each smaller task I feel more accomplished and more motivated to keep going. By saying no to my imaginary deadline and focussing on and celebrating progress instead, I am not only getting closer to the completion of my goal but also maintaining my mental health by 1 having things closer in order and 2 by not pressuring myself for perfection.

11/04/2025

A clean house positively affects mental health by reducing stress, improving mood, and enhancing focus, while a cluttered home can increase stress, anxiety, and feelings of being overwhelmed. Clutter is linked to higher cortisol levels, the stress hormone, and can create a subconscious feeling of being out of control. On the other hand, cleaning provides a sense of accomplishment, order, and control, and a tidy environment can promote a calmer state of mind and improve sleep quality.
For Day 1 of the November check in and mental health maintenance challenge. I am catching up on my laundry and re-organizing our home. Football season is a busy season and things got a little backed up around here and now I have the time to set it straight. With the seasons changing and the children growing I can begin a declutter and donate process and once it’s all done it makes it easier for my family to keep everything in order which keeps everyone’s mood lifted, stress down and focus sharper.
I have a tendency to overwork myself and set deadlines and add pressure to myself and this month I am saying no to that. I did a bunch of loads of laundry it’s all either folded or hanging to dry and tomorrow it will go in its places but that’s not a today task. Todays next task is go to sleep in my fresh sheets 😁 sweet dreams 😴

Calm Mind Centre

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