Understanding the Link between Stress, Emotions & Illness

What we carry inside, even when we don’t always voice it, sometimes shows up in our bodies:

  • persistent fatigue

  • chronic pain

  • muscle tension

  • sleep issues

It’s not all in your head. It’s not an exaggeration. There is a real and deep connection between our emotions, stress, and physical health. Learning to decode our body’s signals means learning to take care of ourselves earlier, more gently—and more effectively.

1. Stress: An Alarm You Shouldn’t Ignore

Stress isn’t always bad. In small doses, it motivates us, helps us respond to threats, or meet deadlines. This is known as acute stress, a normal reaction of our nervous system.

But when stress becomes chronic—lasting weeks or months—it can seriously harm our health. The body stays in alert mode, continuously producing cortisol, the stress hormone. This imbalance can contribute to heart, digestive, immune, and even hormonal issues (source: WHO).

Concrete tip:

  • Keep a stress journal: each day, rate your stress from 1 to 10.

  • Identify frequent triggers: heavy workload, isolation, conflicts, lack of sleep…

This awareness is the first step toward regaining control.

2. Repressed Emotions Come Out in the Body

When we don’t allow space for certain emotions—like sadness, anger, shame, or fear—they don’t just disappear. They often stay stored in our bodies.

These suppressed emotions may manifest as:

  • frequent headaches

  • unexplained muscle aches

  • palpitations, shortness of breath, panic attacks

  • persistent fatigue without medical cause

Concrete tip:
Instead of pushing feelings aside, take a 5-minute mindful pause. Ground your feet on the floor, breathe deeply, and ask yourself:
What am I feeling right now?
What is my body trying to tell me?

Naming the emotion already acknowledges and soothes it.

3. The Stress Vicious Cycle

Without intervention, stress can become a hard-to-break cycle:
Stress → Tension → Pain → Anxiety → Stress…

This loop creates nervous system exhaustion and intensifies symptoms.

Concrete tip: Here are three gentle, accessible practices to break this cycle:

  • Diaphragmatic breathing (5 minutes daily): Inhale deeply through your nose, feel your belly expand, then exhale slowly through your mouth. This calms the nervous system.

  • Mindful walking in nature: Focus on your steps, your breath, the sounds around you. This reconnects you to the present and breaks rumination.

  • Emotional journaling: Take a notebook and freely write what you’re feeling—no self-censorship. It helps release mental load.

4. Simple Everyday Techniques to Feel Better

Creating small wellness rituals can strengthen your resilience to stress.

Here are science-supported strategies:

  • Mindfulness: Practice paying attention to your body and sensations for just five minutes a day, without judgment. Jon Kabat-Zinn’s MBSR method is a great entry point.

  • Gentle movement: Walking, yoga, tai chi, or gardening help release built-up tension.

  • Restful sleep: Avoid screens one hour before bed. Create a relaxing bedtime ritual (herbal tea, reading, slow breathing).

  • Support network: Share what you’re going through with someone you trust—a friend, professional, or support group.

Reminder: you don’t have to face this alone.

5. When to Reach Out for Help

It’s important to consult a healthcare provider if:

  • Symptoms persist for more than three weeks

  • They impact your work, social, or family life

  • You experience a sudden change: dizziness, chest pain, severe anxiety, loss of appetite or weight

Mental health is part of overall health. It’s both legitimate and brave to seek help.

Useful Resources

Books:

Organizations:

In our daily lives, we face challenges, fears, losses, and moments when everything feels fragile. At such times, it’s often hard to show vulnerability. Yet, it is precisely this vulnerability that can become a great source of inner strength—a key to emotional resilience. This is the message from Brené Brown, a renowned researcher and author in the fields of emotions and positive psychology.

Understanding Vulnerability According to Brené Brown

Brené Brown defines vulnerability as the ability to emotionally expose ourselves—to embrace our imperfections, doubts, and fears without shame or judgment. Vulnerability is not a sign of weakness, as many believe, but a proof of courage.

Being vulnerable means daring to say, “I don’t know,” “I’m afraid,” or “I need help.” It also means accepting to be seen as we truly are, without masks or facades.

In cultures where performance and independence are highly valued, it can be especially hard to allow ourselves to be vulnerable. Yet, Brené Brown shows that embracing vulnerability opens the door to connection, understanding, and healing.

Vulnerability as the Foundation of Emotional Resilience

Emotional resilience is the ability to bounce back from hardship and face adversity while maintaining inner balance. According to Brené Brown, this resilience directly stems from our capacity to be vulnerable.

How? Because vulnerability invites us to:

  • Recognize our emotions, even the difficult ones (sadness, fear, shame).

  • Seek support from others instead of isolating ourselves.

  • Accept that uncertainty is part of life, without trying to control everything.

  • Practice self-compassion during moments of doubt.

Far from being a weakness, vulnerability becomes a source of strength. It helps us adapt, persevere, and grow despite challenges.

Concrete Examples in Everyday Life

To make these concepts more tangible, here are some situations where vulnerability leads to resilience:

  • Asking for help during difficult times. Instead of suffering in silence, opening up to a loved one or professional can create invaluable support.

  • Expressing emotions, even negative ones. For example, telling a friend, “I feel sad today” rather than hiding the pain.

  • Accepting mistakes without harsh self-judgment. Forgiving yourself and recognizing that no one is perfect is a resilient act.

  • Taking risks, like trying a new activity or changing routines despite fear of failure. These moments show vulnerability expressed through courage.

How to Cultivate Vulnerability and Emotional Resilience

Here are some practical ways, inspired by Brené Brown’s work, to embrace vulnerability in daily life:

  1. Change your relationship with fear and shame. Instead of avoiding these feelings, learn to observe and understand them without letting them define you.

  2. Practice self-compassion. Be as kind to yourself as you would be to a suffering friend.

  3. Surround yourself with authentic relationships. Choose people with whom you can honestly share your feelings without fear of judgment.

  4. Allow yourself to let go of control. Recognize that uncertainty is part of life and that you can adapt without losing your footing.

  5. Welcome your emotions. Instead of suppressing or minimizing them, fully acknowledge how you feel.

Why These Lessons Matter for Us in Northern Ontario

In our communities, where distance, isolation, and stigma around mental health can intensify difficulties, vulnerability becomes a powerful tool.

Daring to talk about feelings, ask for help, or simply accept that we’re not perfect are courageous acts that strengthen the social fabric.

By cultivating vulnerability, we weave more authentic connections and build collective resilience—essential to facing everyday challenges together.

Vulnerability is not a flaw or weakness. It is a courageous strength that paves the way to emotional resilience. Allowing ourselves to be vulnerable helps us face difficulties with more kindness, connection, and hope.

As Brené Brown says:

“Vulnerability is the birthplace of innovation, creativity, and change.”

So, what if today you took the first step? Dare to say what you feel, ask for support, and remember that in opening up lies an unexpected power.

Resources

Daily challenges can weigh heavy, some days feel like mountains to climb. On those days, even the smallest step forward is a quiet act of bravery.

That’s why choosing to try again tomorrow—even after a setback—is not a failure. It’s a small but powerful victory. One that speaks volumes about resilience, strength, and self-compassion.

Let’s explore why continuing to try, even slowly, can change how we see ourselves.

1. Understanding the “small win”

We often imagine victory as something big—getting a new job, running a marathon, achieving a goal. But in the world of mental health, a victory can be very small.

  • Getting out of bed after a hard night.

  • Returning a call you’ve been avoiding.

  • Eating a full meal when you have no appetite.

  • Saying: “I’ll try again tomorrow.”

These are not small things. They are proof of inner strength—even when invisible to others.

2. Bouncing back—slowly is still progress

We often expect resilience to look like a quick comeback. But in reality, resilience is built slowly, step by step.

Every setback—a rough day, a relapse, a wave of sadness—can be followed by a quiet return. A moment of trying again.

For example:
You had started walking 10 minutes a day. Then you stopped for two weeks. Getting back out, even for 5 minutes, is a win. You didn’t go backwards—you learned, you adjusted.

It’s not about how fast you move. It’s about moving at all.

3. Celebrate the effort, not just the outcome

We live in a results-driven world. But often, the courage to try is more meaningful than the result itself.

When you try again after a failure, you’re saying: “This isn’t the end of my story.” That takes:

  • Patience with yourself

  • Kindness in the face of disappointment

  • And most importantly: self-recognition

Try writing down one thing you’re proud of each evening. Not perfect. Not huge. Just honest.
That’s how self-esteem begins to grow.

4. Turn trying into a daily habit

The more often we try, the more natural it becomes. Over time, you’re building a habit of perseverance. Like a muscle, it strengthens.

Try these small rituals:

  • Morning moment: Make your coffee and take three deep breaths before starting your day.

  • Journal line: Write one honest sentence about what you faced (even if it’s just: “I survived today.”)

  • Mantra: Repeat a phrase like “one step at a time” or “tomorrow is a new chance.”

When trying again becomes part of your routine, failure no longer defines the story. It just becomes one page.

5. Reach out—you don’t have to do it alone

Trying on your own is brave. But trying with support can be gentler, and more sustainable.

Speak to a friend, a family member, a mental health professional. Even if you don’t have the perfect words. Even if you feel your struggle “isn’t serious enough.”

In Northern Ontario, there are many ways to get support:

  • Free, confidential helplines

  • Peer or community support groups

  • Local francophone mental health services

There’s no shame in reaching out. In fact, asking for help shows strength—and a will to keep going.

Trying again tomorrow isn’t about ignoring failure.

It’s

  • a quiet, everyday kind of courage,
  • saying: “I may be tired, but I’m still here.”.
  • believing that each small attempt has value. And that even in struggle, there’s room for healing and hope.

If today feels heavy, remember:
You don’t have to move fast. You just have to keep going.

Resources

In Northern Ontario, where geographical distances often add to social isolation, bringing generations together takes on a special meaning. In our work in community mental health, we see daily how powerful human connection can be—especially the bonds between youth and older adults.

Intergenerational activities are more than meaningful—they can play a concrete role in improving emotional well-being. By bridging generations, we reduce isolation, boost self-esteem, and foster a sense of purpose and belonging—three essential pillars of mental health.

Here are practical ideas to encourage and nurture these valuable connections.

1. Why Intergenerational Bonds Matter

Generations don’t live in silos—we share the same communities, histories, and often the same struggles, though we may express them differently. Creating space for intergenerational connections helps each person feel seen, valued, and heard.

For older adults, these exchanges bring renewed energy and purpose. The chance to share stories, wisdom, and perspective reinforces self-worth. For young people, spending time with seniors helps build empathy, listening skills, and a deeper understanding of life beyond their immediate experience.

2. Keep It Simple and Accessible

You don’t need a major program to get started. Some of the most effective activities are the simplest—especially when they happen regularly.

Examples include:

  • Reading together – an elder reads to a child or vice versa

  • Board games or memory games

  • Letter or email exchanges

These low-pressure activities are easy to set up, even in rural or remote areas. They create natural opportunities for connection and conversation.

3. Cook or Garden Together: Comfort in Shared Tasks

Everyday activities like cooking or gardening are ideal for intergenerational engagement. They provide calm, collaborative environments where dialogue flows easily.

Cooking together invites the sharing of family recipes, food traditions, and sensory memories. Gardening allows people to work side by side toward a common goal. Both are grounding, therapeutic, and affirming for people of all ages.

4. Get Creative: Express Emotion Through Art

Artistic activities—drawing, music, storytelling, photography—offer powerful ways to express emotion, especially when words are hard to find.

Joint creative projects such as a mural, photo album, or audio recording allow each person to contribute something unique. These shared experiences build understanding, reduce emotional distance, and help participants process and express feelings safely.

5. Use Technology as a Bridge

In Northern Ontario, where in-person visits can be limited by distance, technology can be a lifeline.

Young people can guide older adults through video calls, email, or even social media. Working on a digital project together—like a photo book, podcast, or family video—helps foster confidence and keeps relationships strong across the miles.

6. Involve Families and Community Spaces

Local organizations, libraries, schools, senior centres, and cultural groups all have a role to play in fostering intergenerational connection.

Hosting community storytelling events, theme days, or intergenerational cafés can bring people together meaningfully. These initiatives don’t require large budgets, but they do need intention and consistent effort. Families, too, can create these moments at home by pairing up young and older relatives for shared tasks or conversations.

Relationships as a Form of Care

In our mental health work, we’ve learned that relationships are one of the strongest forms of healing. Intergenerational activities are more than time shared—they’re acts of mutual care.

By encouraging these moments, we help build communities that are more inclusive, empathetic, and emotionally connected. In doing so, we support mental well-being across all ages—today and for the future.

Helpful Resources

Aging brings many changes: retirement, loss, changes in the body, and at times, isolation. These transitions can deeply affect emotional balance and lead to psychological distress. Yet mental health remains a taboo subject for many seniors. Too often, they suffer in silence.

It is crucial to build bridges so that seniors feel safe and confident enough to talk about what they are experiencing. Whether we are family members, caregivers, or health professionals, we all have a role to play. Here are six concrete strategies to help open the dialogue and promote better mental health among older adults.

1. Acknowledge Cultural and Generational Barriers

For many older adults, talking about mental health can feel difficult—sometimes even unacceptable. Many were raised during a time when emotions were kept private, and conditions like depression or anxiety were seen as personal failings.

The first step is to acknowledge these barriers and adapt our approach. Avoiding clinical terms can be helpful—opt instead for more accessible language, like:

  • “Feeling tired,”

  • “Feeling down,” or

  • “Losing interest in things” instead of “depression.”

What matters most is addressing the topic with respect and sensitivity—never with judgment.

2. Build a Climate of Trust

Meaningful conversations cannot be rushed. For someone to open up, they must feel heard, respected, and emotionally safe.

Take your time. Offer a listening ear without interrupting or jumping to solutions. Sometimes, a simple and kind question like, “How have you been feeling lately?” can open the door. Don’t be afraid of silence—it’s often part of the process.

It may take several conversations to build trust, but every gesture of care counts.

3. Break Social Isolation

Isolation is one of the biggest risks to seniors’ mental health. Fewer social contacts also mean fewer opportunities to express how they’re feeling.

Encouraging participation in community, cultural, or intergenerational activities can make a real difference. Even virtual exchanges can help maintain social connection:

  • Video calls

  • Online discussion groups

By helping create a more connected environment, we increase the chances that seniors will feel heard—and more ready to talk.

4. Involve Trusted Professionals

Seniors often place a high level of trust in authority figures, such as doctors, pharmacists, or social workers. These professionals can play a vital role in initiating conversations around mental health.

You can gently suggest that the senior bring up the topic at their next appointment. Many professionals are now trained to recognize signs of psychological distress. Simple brochures or pre-written questions can also help ease the conversation.

5. Offer Concrete and Reassuring Examples

Seniors may not always realize that what they are going through isn’t simply “part of getting old.” They might believe that feeling lonely, sad, or worried is normal and unchangeable.

Sharing stories of other seniors who have asked for help can be reassuring. It’s also useful to explain that symptoms like sleep issues, loss of appetite, or fatigue may be related to mental health.

By normalizing these experiences, we can help restore hope.

6. Offer Gradual and Respectful Support

It’s not always possible—or helpful—to push someone to open up right away. Respecting their pace is essential.

What matters most is keeping the door open. A phrase like “If you ever want to talk, I’m here” sends a clear message of support without pressure.

You can also mention accessible resources, such as:

  • Helplines

  • Support groups

  • Mental health professionals who specialize in working with seniors

In some cases, offering to accompany them to a first appointment may help break the ice.

Talking about mental health is never easy—especially for those who have spent a lifetime handling things silently. But expressing emotional pain is an act of courage and a crucial step toward healing.

As family members, caregivers, or professionals, we have the ability to gently open the conversation—with patience, compassion, and respect. Every word counts. Every moment of listening can help break isolation and bring hope.

Helpful Resources

Mental health is more than just the absence of illness. It’s the ability to live fully, overcome challenges, and find balance between your emotions, thoughts, and behaviours. In a world where stress, uncertainty, and daily responsibilities weigh heavily, establishing a daily routine becomes a valuable tool for maintaining mental well-being.

Here’s how to create a simple, effective, and — most importantly — sustainable routine.

Why Is a Routine Beneficial for Mental Health?

A routine offers:

  • A sense of control: Reduces uncertainty and eases anxiety.

  • Reassuring structure: Helps prioritize positive activities.

  • Better energy management: Balances periods of activity and rest.

Studies show that people with stable routines tend to experience less stress and manage their emotions more effectively. The good news? It’s never too late to start.

1. Start Small and Be Realistic

Practical Tip
Resist the urge to overhaul your entire life at once. Start by adding or changing just one habit at a time.

Example
If you want to meditate every morning, begin with just 2 minutes when you wake up. Once that habit is established, gradually increase the duration.

Pro Tip
Use the “If… then…” method:
If I brush my teeth in the morning, then I will take 2 minutes to breathe deeply.

2. Focus on the Pillars of Mental Well-Being

A solid daily routine should include activities in the following areas:

  • Sleep
    Quality sleep is fundamental. Try to:

    • Go to bed and wake up at consistent times, even on weekends.
    • Limit screen exposure before bedtime.
  • Nutrition
    Eat at regular times and choose balanced meals. Stable nutrition helps regulate mood and energy.
  • Movement
    Include 15 to 30 minutes of physical activity each day: walking, stretching, yoga, or even dancing in your living room.
  • Well-Being Breaks
    Schedule a daily “me time” moment: reading, listening to music, meditating, or simply enjoying a quiet tea.
  • Social Connections
    Plan time to speak with someone you trust, even briefly. Social connections protect against isolation.

3. Adapt Your Routine to Your Lifestyle

Practical Tip
There’s no such thing as a “perfect” routine. It must reflect your work, family commitments, and energy levels.

Example
If you’re not a morning person, don’t schedule demanding activities before 9 a.m. Instead, reserve that time for simple tasks or rest.

Pro Tip
Be flexible. Your routine should be a guide, not a rigid rulebook.

4. Use Visual Reminders

Practical Tip
Reminders help reinforce new habits.

Example : 

    • Write your routine on a wall calendar or app.
    • Place a sticky note on your bathroom mirror: “Take 3 deep breaths.”
    • Set phone alerts for well-being breaks.

5. Celebrate Small Wins

Practical Tip
Each time you stick to a part of your routine, celebrate your success. Even small achievements matter.

Example
At the end of the week, write down three things you did well. This boosts motivation and self-esteem.

6. Adjust Your Routine Based on Your Mental State

Some days will be harder than others — that’s normal.

Practical Tip
Create a “minimum” version of your routine for those tougher days.

Example
If you’re feeling drained, your routine could be:

    • Wake up at a consistent time.
    • Take a shower.
    • Do 3 deep breaths.
    • Call a trusted person if needed.

Goal: Maintain some structure to protect your balance, even in small ways.

When to Seek Help ?

Creating a routine is a great step for your mental health, but it’s not a substitute for professional support.

If you experience:

  • Persistent sadness,
  • Loss of interest in activities,
  • Severe sleep difficulties,
  • Or overwhelming thoughts,

Don’t hesitate to contact REFLEXION, 1-888-871-8349

Resources : Canadian Mental Health Association

There’s more to a person than meets the eye and we should all be free to be our true selves. Unmasking ourselves is the first step toward living authentically.

When we’re able to be ourselves and shed our masks, we:

  • create deeper connections which strengthen our sense of belonging,
  • improve self-esteem,
  • and support good mental health.

But unmasking ourselves isn’t just a switch we can flip. It’s a gradual process of unlearning established behaviours and it requires people to feel safe and accepted.

For the individual, unmasking ourselves takes courage, patience, and trust. Yet masking isn’t just an individual problem — it’s a social one. Creating a world in which people feel safe enough to share more parts of themselves with others will require changes to the policies, systems, and attitudes that make people feel the need to mask in the first place.

5 Strategies to Unmasking Ourselves

  • Fight stigma : have open conversations about mental health and substance use.
  • Lead by example : show vulnerability to normalize unmasking ourselves.
  • Ask twice : if someone says, “I’m fine,” and you suspect otherwise, ask again with care.
  • Give people permission to share real feelings : especially in settings like workplaces where masking is common.
  • Provide peer support : whether through formal peer support programs or informal support.

Help others unmask

• Fight stigma: have open conversations about mental health and substance use to help normalize different experiences and situations.
• Lead by example: open up and be vulnerable around others to show them it’s ok.
• Ask twice: when someone says, “I’m fine” and you suspect they aren’t, take a moment to ask again, showing genuine care and interest.
• Give people permission to share real feelings: some environments, like workplaces, have traditionally expected people to leave their feelings, experiences, and struggles at the door but this can lead to bottled up emotions or fatigue that negatively affect performance and cause burnout.
• Provide peer support: create opportunities for people to share whether it’s a formal peer support program or just letting people know what you can support them with.

Source : CMHA – Mental Health Week

Resources :

 

Self-Care for Social Workers and Mental Health Professionals: Strategies to Prevent social worker burnout

Every day, thousands of social workers and mental health professionals across Canada—especially in Ontario—support individuals who have experienced serious forms of violence: domestic, sexual, institutional, and more.

While this work is essential and deeply noble, it is not without significant consequences for those who perform it.

The Invisible Risks of a Profession Centered on Suffering

Listening to human distress day after day takes a toll. Burnout, compassion fatigue, and vicarious trauma are real and serious occupational risks.

Compassion fatigue may show up as a loss of empathy, emotional detachment, or even cynicism.
Vicarious trauma refers to the internal imprint of trauma experienced by the people we support. Both phenomena can negatively impact the quality of care provided—and more importantly, the mental health of the professionals themselves.

Example: A support worker at a women’s centre in Toronto begins to feel anger and helplessness after each story of violence, which starts to affect her sleep and her ability to focus.

In this context, self-care is not a luxury—it’s a professional necessity.

Daily Self-Care: Simple Yet Powerful Habits

Self-care isn’t just about massages or spa weekends. It’s about adopting practical daily habits to maintain psychological and emotional balance.

Creating Transition Routines

At the end of the workday, it’s crucial to mentally disconnect. This could mean taking a 15-minute walk, listening to calming music, or practicing five minutes of mindful breathing.

Tip: Create a symbolic ritual (like changing clothes or sipping a special “end-of-day” tea) to mark the transition between work and personal life.

Journaling to Release Emotions

Keeping a reflective journal allows you to unload what you’ve heard or felt, without storing it up inside. It helps you step back and better recognize early warning signs of burnout.

Movement and Nourishment

Even short active breaks can boost mental clarity. Stretching between sessions, walking around the building, or doing a few deep breaths all help prevent saturation.

Reminder: A balanced diet and quality sleep are also key pillars of emotional resilience.

Recognizing Warning Wigns: a Duty to Yourself

Ignoring the early signs of professional distress can lead to silent collapse. It’s better to act at the first signs of trouble.

Signs to watch for:

  • Persistent fatigue despite rest
  • Trouble concentrating
  • Irritability or frequent crying
  • Social withdrawal
  • Constant feeling of “not doing enough”

Tip: Create your own emotional traffic light system:

  • Green: I feel good and motivated
  • Yellow: I feel a bit off—time for a break
  • Red: I’m not okay—I need support

Caring for Yourself Means Caring for Others

Supporting individuals who have experienced violence requires courage, presence, and deep humanity. But this work cannot come at the cost of your own well-being.
Embedding self-care into your daily practice—and advocating for supportive structures within your workplace—is an act of resilience and professional responsibility.

Resources in Ontario

Here are some free or low-cost resources available in Ontario:

The book Breath by James Nestor offers a fascinating exploration of the science of breathing. By combining scientific research, ancient techniques, and personal experiences, Nestor invites us to rediscover the transformative power of breath.

Why is breathing essential to our health?

Breath: The New Science of a Lost Art - JAMES NESTOR

Breathing is a vital physiological function, yet it’s often overlooked. Improper breathing can lead to a variety

of health problems, including:

  • sleep apnea
  • anxiety
  • digestive issues
  • chronic illnesses

James Nestor explains how, through human evolution and our modern habits (processed foods,

mouth breathing, chronic stress), we’ve altered our natural way of breathing—often to our own detriment.

Tip: Start by observing how you breathe throughout the day.

  • Do you breathe through your mouth?
  • Is your breath fast or shallow?
  • Does it stay high in your chest?

These are signs that it may be time to retrain your breath.

Breathing techniques for a better life

Breathe through your nose

Nasal breathing is healthier because it:

  • filters, warms, and humidifies the air
  • helps regulate blood pressure
  • promotes a better CO2 balance in the body

Tip: If you’re used to breathing through your mouth, try consciously keeping your mouth closed, and consider using nasal strips at night to encourage nose breathing.

Slow it down

Slow breathing sends calming signals to your brain. It can reduce stress and anxiety and improve mental clarity.

Tip: Try a heart coherence breathing exercise:

  • Inhale for 5 seconds
  • Exhale for 5 seconds
  • Continue for 5 minutes, 2 to 3 times a day

Explore ancient techniques

The book explores time-tested methods such as pranayama (from yoga),

the Wim Hof Method, and Tummo breathing—each offering powerful benefits for both physical and mental health.

Tip: Start small. Try a short guided session inspired by yoga breathing or the Wim Hof Method through a reliable app or video.

Proven benefits of better breathing

Breathing properly can:

  • Improve focus and sleep
  • Reduce stress, overthinking, and anxiety
  • Strengthen your lungs and cardiovascular health

The book shares many personal stories and case studies showing how small changes in the way we breathe can make a big difference in daily life.

How to incorporate conscious breathing into

 your daily routine

You don’t need to be an expert. Here are a few simple ways to begin:

  • One minute of mindful breathing when you wake up
  • A short breathing break before a meeting or stressful moment
  • Deep, slow breaths before going to bed
  • Use tools like nasal strips or breathing apps

Tip: Start with just 5 minutes a day. Set a gentle reminder on your phone or leave a kind note on your mirror as a prompt.

 

Breathing well is a simple yet powerful skill. It supports your physical, mental, and emotional health. James Nestor’s book reminds us that what we often seek in complicated solutions is already within us: our breath.

So why not try it for a week?
Breathe consciously for a few minutes each day, and observe the changes.
You might be surprised by the difference.

Lighting a Candle in the Dark: How to Support Someone with Depression

Depression affects a large number of people, regardless of age, gender, or background. When someone close to us is going through it, we may feel powerless, awkward, or even lost. Yet, there are simple, accessible gestures that can bring comfort and make a real difference. Here are some practical ways to support someone living with depression—without losing yourself in the process.

1. Understand without judging

Before you can support someone, you need to understand what they’re going through. Depression is not just temporary sadness or a lack of willpower. It’s a mental health condition that impacts the body, mind, energy, sleep, appetite, and self-esteem. Sayingthings like “snap out of it” or “just think positive” can, even unintentionally, make someone feel more isolated.

Tip: Take a few minutes to read an article, watch a video, or listen to a podcast about depression. It helps you better understand what your loved one may be experiencing.

2. Offer sincere presence

You don’t need to fix anything or say the perfect words. Sometimes, simply being there—even in silence—is enough. A walk side by side, a shared meal, a short visit, or a message of support can brighten a dark day.

Tip: Send a short text like, “Thinking of you. I’m here if you want to talk or just have some company.” Even if the person doesn’t respond, your message still matters.

3. Encourage without pushing

Gently suggesting professional help is a loving act, but it’s important to do so without pressure. Offering to assist—booking an appointment, finding resources, or going with them—can remove some of the barriers.

Tip: Try saying, “If you’d like, I can help you find someone to talk to. We can look at some options together.”

4. Respect their pace and your own boundaries

Your loved one may refuse help or shut down. It’s not about you. Be patient and don’t push. At the same time, remember that you also need rest, support, and healthy boundaries.

Tip: Take time for activities that help you recharge. Talk to someone you trust or consider speaking with a mental health professional for your own support.

5. Offer small, concrete gestures

When someone is depressed, they may not have the energy to figure out what they need. Offering practical help can ease their mental load.

Tip: Suggest simple things like, “Can I bring you a homemade meal?” or “Would you like me to come with you to get groceries?”

6. Keep hope alive, without denying reality

Depression can last a while. There will be ups and downs. The goal is not to say that everything will be fine right away, but to remind them that help exists, that healing is possible, and that you’ll be there.

Tip: Instead of saying, “You’ll get better soon,” try, “I’m with you, no matter where you are today.”

Supporting someone with depression is like lighting a small candle in a dark room. It’s not your job to make the darkness disappear—but your light can help them find their way. With empathy, kindness, and simple actions, you can make a meaningful impact.

 

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