Calm Mind Centre

11/26/2025

Lots of baby chatter and giggles in this one, no apologies
Day 23 you are reminded of the
importance of a consistent sleep/wake schedule

Benefits of a consistent sleep schedule

Regulates your internal clock: A regular sleep-wake cycle helps your body's circadian rhythm function properly, making it easier to fall asleep and wake up feeling refreshed.

Improves brain function: Consistent sleep is crucial for learning, memory formation, concentration, and reaction time.

Boosts physical health: Regular sleep is linked to a lower risk of chronic diseases like high blood pressure, diabetes, and obesity. It also supports your immune system.

Enhances emotional well-being: A steady sleep routine can lead to a more stable mood and better emotional regulation, as it helps reduce feelings of irritability and sadness.

11/26/2025

Day 22 November check in / mental health maintenance tip. We are saying nooo to allowing the dark to take over.

Getting fresh air in the winter is important because it improves physical and mental health by boosting the immune system, reducing stress, and combating respiratory issues caused by poor indoor air quality. With the days being shorter and the dark dark coming so early it’s important to get sunlight whenever possible, but even on days that you can’t it’s important to get fresh air and exercise when you’re able!

Walking is a great low impact exercise because it improves physical health by strengthening the heart and bones, helping to manage weight, blood sugar, and blood pressure, and reducing the risk of chronic diseases like heart disease and diabetes. It also benefits mental health by boosting mood through endorphin release, reducing stress and anxiety, improving sleep, and increasing energy and mental alertness.

It's important to get sunlight in winter to boost vitamin D production, which strengthens bones and the immune system, and to improve mood by regulating serotonin and helping to prevent seasonal affective disorder (SAD). Sunlight also helps regulate your sleep cycle by affecting melatonin production, leading to better sleep.

11/25/2025

I've just reached 100 followers! Thank you for continuing support. I could never have made it without each one of you. 🙏🤗🎉

11/25/2025

The 4-7-8 breathing technique can instantly calm your nervous system by inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds. This pattern helps relax the body and interrupt anxious thoughts, and repeating it up to four times can lead to a sense of calm. Another effective method is cyclic sighing, which involves inhaling through the nose, taking a second, deeper breath, and then slowly exhaling completely through the mouth.

This works by activating the parasympathetic nervous system, which calms the body and mind, through a pattern of breathing in for four counts, holding for seven, and exhaling for eight. This technique promotes relaxation by using a longer exhale, which signals the body to "relax" and reduces stress. It is also known as the "4-7-8 breathing method" and has roots in ancient yogic traditions.
In addition to activating the relaxation response, this will also help to regulate your heart rate and blood pressure.

11/24/2025

Unresolved stress or trauma shows up in ways you don’t always expect. In our reactions in a seemingly “normal” interaction, in new stress, in physical health symptoms, in our social capacity or ‘battery’, in our decisions, in our avoidance, in our relationships, in our self talk, our sleep, and more.

Leaving trauma unresolved can lead to significant psychological, emotional, and physical problems, including chronic anxiety, depression, difficulty with relationships, and physical symptoms. Unprocessed trauma can make individuals feel as though the past is still happening, leading to persistent fear, a sense of threat, emotional dysregulation, and a negative impact on their physical health and well-being. These effects can disrupt daily life and, without professional help, may persist and worsen over time.

Unresolved trauma can lead to various physical health problems, including cardiovascular disease, diabetes, chronic pain, metabolic syndrome, and an increased risk of certain autoimmune disorders. The chronic stress from trauma can also manifest as physical symptoms like chronic muscle tension, fatigue, and sleep disturbances.

Heal today so you don’t still hurt tomorrow.
Anxiety is living in “what if” and depression is living in “how come”. Choose to live today.
If you are experiencing any of these concerns or sleep disturbances, anxiety/fear, emotional numbness or dysregulation, intrusive thoughts and nightmares, relationship or response difficulties, negative self talk, dissociation, self sabotage patterns or any adverse experiences and patterns please reach out to Calm Mind Centre on Facebook, TikTok, calmmindcentre@Outlook.com or https://stan.store/CalmMindCentre for support today! You are not alone

11/24/2025

It’s so important to recognize and acknowledge your own moods emotions and triggers. It takes work to do so and to become great at it, but it can help immensely in navigating yourself, your relationships and situations.

Recognizing your moods, emotions, and triggers helps you develop self-awareness, improve emotional regulation, and enhance your overall well-being and relationships. This process provides several key benefits including:
Improved self understanding - Identifying what you are feeling and why you are feeling it gives you insight into your internal world. This self-knowledge is foundational to personal growth and self-management

Better Emotional Regulation: By recognizing a mood or emotion as it starts, you gain the opportunity to manage it effectively. Instead of reacting impulsively, you can choose a healthier response, allowing you to regulate intense feelings like anger, anxiety, or sadness

Healthier Coping Mechanisms: Recognizing triggers allows you to anticipate challenging situations and employ proactive, constructive coping strategies. Instead of resorting to unhealthy habits (like stress eating or substance use), you can practice mindfulness, deep breathing, or seek support
Enhanced relationships, greater resilience, informed decision-making, reduced stress and anxiety, mindfulness, and control over your mental health and environment.
Here at calm mind centre we are always willing and able to support you in learning to identify acknowledge and work through your moods, emotions, and triggers.

11/21/2025

Day 18 of NOvember check in / mental health maintenance tip is to make th most with what you have. We went to the park today for some fresh air, sun and play. When we got there we noticed the saucer swing was broken. Without hesitation my 11 year old climbed on and said "it's still fun though".
Remember childlike joy and creativity. Make the most with what you have.
Making the most of what you have improves mental wellness and resilience by building self-confidence, a sense of control, and adaptability. This process fosters a positive outlook, helps you learn from challenges, and enables you to develop practical coping skills, allowing you to navigate adversity more effectively and grow stronger from it.
Focus on what you can control: By concentrating on the situations you have power over, you can feel less powerless and more self-confident.
Take decisive action: Acting on problems, rather than avoiding them, leads to solutions and builds confidence in your ability to manage difficult situations.
Recognize your strengths: Acknowledging your own resourcefulness and the strengths you already possess directly increases your self-confidence.
Foster a growth mindset. View challenges as opportunities: Shifting your perspective to see difficult situations as chances for personal growth, rather than just barriers, helps transform setbacks into motivation.
Maintain a hopeful outlook: Visualizing positive outcomes and focusing on what you want to achieve helps you stay motivated and take an active role in problem-solving.
Learn from setbacks: Viewing obstacles as temporary allows you to learn from them and use the experience to build a foundation for future challenges.

11/21/2025

11/20/2025

Day 17 mental health maintenance reminder.
Practice gratitude. The quality of being thankful; readiness to show appreciation for and to return kindness.
An attitude of gratitude improves mental health by reducing stress, depression, and anxiety, while increasing happiness, resilience, and overall life satisfaction. It achieves this by shifting focus from negative to positive thoughts, building a greater sense of calm, and training the brain to appreciate the good in life. The practice also strengthens relationships and improves sleep!

11/20/2025

Day 16 November mental health maintenance check in / tip STILL LOOKING FOR A NEW NAME FOR THIS LOL
SELF CARE IS NOTTT SELFISH. it is maintenance and it is necessary.

Self-care is crucial for overall well-being as it improves mental, emotional, and physical health by reducing stress, anxiety, and depression, while increasing energy, concentration, and self-esteem. It helps prevent burnout, allows you to set healthy boundaries, and strengthens your relationships by enabling you to show up as your best self. Essentially, self-care is a form of self-preservation that involves intentional actions to maintain your health and resilience.
Physically, it helps manage stress and lower the risk of illness, it increases energy, promotes healthier choices and lifestyle.

11/19/2025

Your day 15 mental health maintenance reminder is to boost your mood through endorphin release achieved by dancing 💃

Dancing provides significant mental health benefits, including boosting mood through endorphin release, reducing stress and anxiety, and improving self-esteem. It also offers a way to express emotions, connect with others, and keep the mind sharp by improving memory and neural connections.
Dancing reduces stress and anxiety, boosts mood, provides emotional release, improves self esteem, allows you to blow off steam, enhances cognitive function, combats loneliness, encourages mindfulness and provides a mental break.
Dancing has many physical health benefits as well including improved cardiovascular health, stronger bones, better balance and coordination, improved muscle strength and tone, enhanced flexibility and better posture.
Take a break and dance 🕺

11/19/2025

Self-harm is an intense coping strategy. This diagram shows why it’s crucial to look beyond the behavior (“what we see”) and address the deeper “unbearable circumstances” and emotional needs underneath.