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.

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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.

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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.

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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.

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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.

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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 Unmaksing 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 :

• Canadian Mental Health Association
• REFLEXION 

 

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:

• REFLEXION – 1-888-871-8349
• CMHA – Canadian Mental Health Association
• Ontario Association of Social Workers

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?

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.

 

Resources :

• REFLEXION – Mental Health Counselling Program
• CMHA – Canadian Mental Health Association

Understanding the Psychological Effects of Harassment: Impact on Mental Health and Resources in Ontario

Harassment—whether psychological, verbal, physical, or online—has profound consequences on victims’ mental health. Too often minimized, it can lead to severe conditions such as anxiety, depression, or even post-traumatic stress disorder (PTSD).

• How does harassment affect mental health?
• How can you recognize its impact?
• How can you seek help in Ontario?

The Psychological Effects of Harassment

1. Emotional and Psychological Impact

Harassment creates an environment of fear and insecurity, deeply affecting victims’ well-being. When it occurs repeatedly, it can lead to:

• Chronic stress and anxiety: Victims remain in a constant state of vigilance, which exhausts them both mentally and physically.
• Low self-esteem: Being targeted by humiliating words or actions can cause individuals to doubt their own worth.
• Depression: Continuous harassment can lead to feelings of helplessness and a loss of motivation.

2. Cognitive and Behavioral Consequences

Harassment also affects behavior and daily functioning:

• Difficulty concentrating: Persistent stress impairs cognitive abilities, affecting work or studies.
• Social withdrawal: Some victims avoid places or people that remind them of their harassment experiences.
• Sleep disturbances: Anxiety and intrusive thoughts make it difficult to get restful sleep.

How to Seek Help and Rebuild in Ontario

1. Recognize and Validate Your Experience

It is crucial to understand that harassment is never the victim’s fault. The first step toward healing is identifying what is happening and putting words to the experience.

• Writing about your experiences in a journal can help clarify thoughts and gain perspective.
• Talking to a trusted person, such as a friend, colleague, or professional, can provide support and understanding.

2. Contact Available Resources in Ontario

Several services are available to support victims of harassment in Ontario:

Crisis Helplines and Support Services:

• REFLEXION: 1-888-871-8349
• Assaulted Women’s Helpline:  Support for women experiencing violence : 1-866-863-0511
• Ontario Victim Support Line: Free and confidential services – 1-888-579-2888

Psychological Support and Therapy:

• Organizations such as Victim Services Ontario offer guidance and support.
• REFLEXION: Victim Crisis Assistance Ontario

Legal Action and Reporting:

• If harassment occurs in the workplace, a complaint can be filed with the Ontario Human Rights Commission.
• For criminal harassment, victims can contact law enforcement or a lawyer specializing in victims’ rights.

3. Self-Care and Rebuilding Confidence

Recovering from harassment takes time. Here are some concrete practices to help rebuild:

• Surround yourself with support: Joining a support group or being around caring people can help break the isolation.
• Develop self-care routines: Activities such as exercise, meditation, or creative hobbies can reduce stress and restore a sense of control.
• Set realistic goals: Focusing on small daily steps can help regain confidence.

Breaking the Silence and Taking Action

Harassment leaves deep scars on mental health, but with proper support and resources, recovery is possible. In Ontario, various organizations are available to help victims regain safety and well-being. If you are struggling after experiencing harassment, know that you are not alone. Speak up and seek help.

📞 Need immediate assistance? Contact our team at 1-888-871-8349.

Tips for Developing Self-Love

In a world where demands and expectations are high, it is easy to be your own harshest critic. However, self-kindness is an essential skill to cultivate in order to maintain mental health and lead a more fulfilling life. It involves treating yourself with the same kindness, understanding, and compassion that you would offer a close friend, especially in difficult moments.

What is Self-Kindness?

Self-kindness, or self-compassion, is the art of recognizing our weaknesses and mistakes without excessive self-criticism. It is based on three key pillars:

• Self-kindness: Replacing harsh judgments with kind thoughts.
• Common humanity: Accepting that imperfection is part of the human experience.
• Mindfulness: Being present with your emotions without ignoring or exaggerating them.

The Impact of Lacking Self-Kindness

When we lack self-kindness, the consequences can be significant. Constant self-criticism can:

• Increase anxiety and depression: Perfectionism and fear of failure reinforce feelings of insecurity.
• Affect self-esteem: A negative self-image creates barriers to personal growth.
• Harm relationships: A lack of self-love can reflect in our interactions with others, making it harder to build authentic connections.

The Benefits of Self-Kindness

On the other hand, cultivating self-love can transform the way we live. Practicing self-kindness:

• Boosts resilience: It helps us overcome challenges and bounce back from difficulties.
• Reduces stress: Adopting a gentle attitude toward yourself eases emotional tension.
• Strengthens self-esteem: Being kind to yourself allows you to recognize your strengths.
• Encourages healthy relationships: When we respect ourselves, we are better equipped to form positive connections with others.

Practices to Develop Self-Love

Here are four simple techniques to integrate self-kindness into your daily life:

1. Practice self-compassion daily When you catch yourself being self-critical, take a moment to reframe your thoughts.

   Example: Replace “I’m terrible at this” with “This is difficult, but I’m doing my best.”

   This small shift in perspective can ease the pressure you put on yourself.

2. Create a gratitude routine Each evening, write down three things you appreciated about your day or yourself.

   Example: “I took time for a walk, I listened attentively to a colleague, and I made a meal I enjoy.”

   This practice trains you to notice the positive and value your efforts.

3. Adopt mindfulness Spend 5 to 10 minutes each day breathing deeply and observing your thoughts without judgment. Mindfulness helps you accept your emotions without letting them overwhelm you.
4. Learn to say no Saying yes to everything can drain your energy and steer you away from your own needs. Set clear boundaries to protect your well-being. Learning to say no is a powerful act of self-kindness.

Being kind to yourself is not a luxury but a necessity for living a balanced and resilient life. By incorporating practices like self-compassion, mindfulness, and gratitude, you can transform your daily life and better navigate challenges.

💡 Which practice will you adopt today to show yourself more kindness?

Cultivating self-love is a journey that begins with a single step. You deserve all the compassion and respect you are willing to offer others. 🌟

Resources

• Centre for Addiction and Mental Health (CAMH)
• Canadian Mental Health Association (CMHA)
• Ontario Structured Psychotherapy Program (OSP)

Why talk about human trafficking in Canada?

Contrary to popular belief, human trafficking is a serious issue in Canada. According to national data, most victims are Canadian citizens, with a significant number being women and young girls. Traffickers exploit their victims’ vulnerabilities in various contexts, including sexual exploitation and forced labour.

This article aims to debunk common myths, shed light on the specific realities of human trafficking in Canada, and encourage people to recognize the signs and take action to protect victims.

Myths and realities about human trafficking

• Myth 1: Human trafficking only involves foreigners.

Reality: Approximately 90% of identified victims in Canada are Canadian citizens, according to the Department of Justice. This shows that trafficking directly affects our communities.

• Myth 2: It only happens in big cities.

Reality: While urban centres like Toronto, Vancouver, and Montreal are major hubs, trafficking also affects rural areas and small communities. Migrant workers in the agricultural and industrial sectors are particularly vulnerable to exploitation.

• Myth 3: Trafficking is always violent and visible.

Reality: Traffickers often use subtle methods such as emotional manipulation, false promises of love or employment. These tactics make the signs of trafficking harder to detect.

Between 2009 and 2019, over 2,200 human trafficking cases were reported to Canadian police. However, the actual numbers may be much higher due to underreporting.

 

Understanding the different forms of human trafficking in Canada

Sexual exploitation

This form of trafficking accounts for about 95% of reported criminal cases in Canada. Victims, mainly women and young girls, are often recruited through social media or by people they trust. Traffickers prey on emotional and economic vulnerabilities to trap their victims.

Forced labour

Forced labour primarily affects temporary foreign workers, especially in agriculture, construction, and domestic work. Victims endure inhumane working conditions, withheld wages, or constant threats.

Key statistics:

• Over 50% of trafficking victims in Canada are between the ages of 18 and 24.
• About 25% of victims are minors.

 

Mechanisms of human trafficking and why it persists in Canada

Manipulation and coercion: How traffickers operate

Traffickers use various strategies to trap their victims:

• False job promises, such as modelling or restaurant work.
• Emotional relationships built through social media, following the “lover boy” method.
• Withholding identification documents and financial control.

 

Factors specific to Canada

• Indigenous populations’ vulnerability: Indigenous women and girls are overrepresented among victims of sexual exploitation due to socio-economic factors and systemic discrimination.
• Laws and awareness: Although laws exist to combat trafficking, enforcement is inconsistent, and awareness in some regions remains insufficient.
• Culture of silence Many victims do not report their situation due to fear of retaliation or distrust of authorities.

 

How to recognize the signs and take action in Canada

Recognizing the signs of human trafficking

• A person appears to be monitored or controlled.
• They live or work in precarious and unusual conditions.
• They do not have access to their identification documents or finances.

What to do if you suspect a case?

• Contact the Canadian Human Trafficking Hotline at 1-833-900-1010.
• Never directly confront a trafficker to avoid putting the victim at greater risk.

Raising awareness in your community

• Share reliable information and encourage those around you to be vigilant about the signs of trafficking.

Human trafficking is an invisible yet widespread reality in Canada. Although it affects thousands of victims, each of us can help break the cycle by staying informed, sharing resources, and reporting suspicious situations.

Together, we can offer victims a safer future and build a more vigilant and supportive community. If you want to take action, support local organizations like the Canadian Alliance to End Human Trafficking and learn about initiatives in your area.

By staying aware and informed, you can make a difference! 💡

Resources:

• Recognizing human trafficking
• Canadian Human Trafficking Hotline: 1-833-900-1010
• Our Family Resource Centres: Habitat Interlude and Moosonee Family Resource Centre

Bell Let’s Talk Toolkit

Bell has created a toolkit that includes stickers, posters and activities to share with your family, friends and colleagues to help start the conversation and show your support. Let’s talk !

 

• Self-Care Activity : Practicing self-care means taking the time to participate in activities that bring you enjoyment or a sense of calm and peacefulness.Challenge yourself to complete as many self-care activities as you can!
• Kindness Box : for someone-else, for yourself
  Build a kindness box as a way to give yourself or someone you care about a boost of positive energy! Fill it with the phrases and read them whenever you need a pick me up. This also makes a great gift.
• Mental Health Pocketbook : This pocketbook was created by leading mental health experts as a tool that can provide some tips on how to talk and listen to someone you are concerned about and help them access support.

 

• Mandala Art : Practice mindfulness with the Bell Let’s Talk Mandala. Many mental health professionals recommend colouring as an effective way to practice mindfulness.

 

• Aki and Nibi Colouring Pages : Lucia Laford an Anishinaabe twospirit woman created this Woodland style colouring book. The theme of the colouring pages is Indigenous views on mental health and well-being – meant to be side by side and reflect each other, reminding us of balance and harmony.

 

• Chatterbox : Create a chatterbox and use it as a tool to start a conversation on mental health!

 

• Self-Care Journal : Journaling can be a helpful tool to practice mindfulness, gratitude and reduce stress! This self-care journal is a booklet filled with prompts to help you take time to write, reflect, and practice self-care. Use it to nurture your own mental health.

 

REFLEXION programs are here to meet your mental health needs.

All Bell Let’s Talk resources.