Safetynet Garage Sale-Help out a very supportive organization

 

Women's Exciting Event-Brampton May 4

 

Anxiety-Private Matters

Workshops for May-Women's Centre -Socials are back

 

Here is the link to find out more about what is offered this May.  

Click here to RSVP your spot and if things change please try to cancel your RSVP to ensure others can take your spot.  

Thanks everyone

https://thewomenscentreofhalton.com/all-events/?gad_source=1&gad_campaignid=19641353263&gbraid=0AAAAApSiAaWxHntd_KqT8J3ch7Ko3SP1u&gclid=Cj0KCQjw8cHABhC-ARIsAJnY12wZGmAZ0zAC7CrKVLfLYOe9F0fxQlhzRYIRB3V7tfK1c57DsBeanFMaAjbuEALw_wcB

Here are some workshops for the month:

Fundraising Art Workshop

Healing the Mother Wound & Create a Mother’s Day or Self Love Card Workshop

Healthy Relationships Workshop

Softening the Heart: A Meditation for Mother Wound Healing

Family Court Support Drop-In Days for Women

Journal Prompts

 

Breathwork-Karma Gaia

 

Breathwork for Better Sleep: Techniques to Try Before Bedtime

In our fast-paced world where screen time often extends right up to bedtime, many people struggle with falling asleep and staying asleep. While there are numerous sleep aids available, one of the most effective and accessible solutions might simply be your breath. Conscious breathing techniques, or breathwork, can help calm your nervous system, quiet your mind, and prepare your body for deep, restorative sleep.

How Breathwork Affects Sleep

When you're stressed or anxious, your sympathetic nervous system (your "fight or flight" response) is activated, making it nearly impossible to relax enough for quality sleep. Breathwork directly engages your parasympathetic nervous system—your body's "rest and digest" mode—by slowing your heart rate, lowering blood pressure, and reducing stress hormones like cortisol.

Dr. Andrew Weil, a pioneer in integrative medicine, explains: "Breathing is the only autonomic function we can consciously control, making it a gateway to influencing our nervous system and mental state."

Effective Breathwork Techniques for Sleep

1. The 4-7-8 Breathing Method

Developed by Dr. Weil, this technique acts as a natural tranquilizer for the nervous system:

Inhale quietly through your nose for a count of 4 Hold your breath for a count of 7 Exhale completely through your mouth for a count of 8 Repeat this cycle three to four times initially, gradually working up to eight cycles

2. Box Breathing

This technique helps calm racing thoughts that often interfere with sleep:

Inhale slowly for 4 counts Hold for 4 counts Exhale for 4 counts Hold the exhale for 4 counts Repeat for 5-10 minutes

3. Left Nostril Breathing

In yogic traditions, breathing through the left nostril is believed to activate the calming aspects of your nervous system:

Use your right thumb to close your right nostril Inhale and exhale slowly through your left nostril only Continue for 3-5 minutes before bed

4. 2:1 Breathing

This technique emphasizes longer exhalations, which enhance relaxation:

Inhale for a count of 4 Exhale for a count of 8 Focus on making your exhale smooth and complete Continue for 5 minutes

Creating a Pre-Sleep Breathwork Routine

For maximum effectiveness, incorporate breathwork into a consistent bedtime routine:

Begin 30 minutes before your intended sleep time Find a comfortable position, either sitting up in bed or lying down Dim the lights and eliminate distractions Start with 2-3 minutes of normal breathing to center yourself Practice your chosen breathwork technique for 5-10 minutes Allow yourself to drift to sleep naturally afterward

Sleep specialist Dr. Rebecca Robbins notes, "Consistency is key with breathwork for sleep. When practiced regularly, these techniques signal to your body that it's time to wind down, creating a powerful sleep association."

When to Seek Additional Help

While breathwork is effective for many sleep issues, persistent insomnia might require professional assistance. Consider consulting a healthcare provider if:

You've practiced breathwork consistently for several weeks without improvement Your sleep difficulties are accompanied by other health concerns You wake frequently throughout the night despite relaxation techniques

Breathwork offers a natural, medication-free approach to better sleep that you can practice anywhere, anytime. By taking just a few minutes each night to connect with your breath, you're not only improving your sleep quality but also building resilience against stress and anxiety in your waking hours.

Nature's Pain Killers

Morning Rituals

 

The Women's Centre of Halton Fundraiser in June

 Experience the magic of A Midsummer’s Dream.

Our biggest annual fundraiser is back — and it’s more magical than ever with signature cocktails under the stars, a new curated art gallery and more. Every ticket supports women in our community.

June 26 | 6–9 PM

Paletta Mansion, Burlington

Tickets: $150

Group Deal: $600 for 5 — Buy 4, get 1 free

Book now: bit.ly/twcmsd

Maximize Your Health-Free Virtual Workshops

 

Here is the link where you can find out more about the workshops they offer and to save your spot.  Some of these workshops are just one day and others are about 6 weeks long.

https://www.maximizeyourhealth.ca/workshops

Craving Change Workshop - Virtual

Getting The Most out of Your Healthcare Appointment - Virtual

Healthy Feet- In Person

Healthy Feet- Virtual

Living a Healthy Life with Chronic Conditions- In Person

Living a Healthy Life with Chronic Conditions- Virtual

Living A Healthy Life with Chronic Pain- Virtual

Low Mood - Virtual

Powerful Tools for Caregivers

Powerful Tools For Caregivers Workshop- Virtual

Webinar - Heart Smart Stress Management

Webinar - Relaxation Techniques

Webinar- Anxiety - Dial it Down

Webinar- Increase Personal Resiliency

Webinar- Smart Stress Management- shift from defense to performance

Webinar-How to Get Better Sleep

ICCM-Milton

 

MOVE & MINGLE DANCE FITNESS

MAY 1-JUNE 19 2025

12:30 – 1:30 PM FITNESS CLASS

1:30-2:30 PM  MINGLE

Join us for our MOVE & MINGLE Dance Fitness classes starting Thursday, May 1st. 

Class size is limited and you can register at info@iccm.ca or call us at 905-878-3462

ICCM Member price 5.00

Non-member price 10.00

What's On Your Plate-CMHA Halton

 

Queen for a Day in May (Brampton) for Single Moms

 

Please RSVP your spot.  

I went to this event last year.  It was such a fantastic event.  Marlene and all her volunteers/donors etc went out of their way to spoil us for the day.  

It was so nice to be treated like a Queen.  

Highly recommend coming out to this event.  

You will have such a fun time.

Morning Anxiety

 

Morning Routines That Set You Up for an Anxiety-Free Day

The way you start your morning can significantly impact your anxiety levels throughout the day. By establishing intentional routines that promote calm and centeredness, you can create a foundation for emotional resilience that carries you through daily challenges.

The Power of the First Hour

Research shows that how we spend the first 60 minutes after waking shapes our brain's outlook for the entire day. When we immediately reach for our phones to check emails or social media, we activate the stress response before our feet even hit the floor.

Instead, try this anxiety-reducing morning sequence:

1. Mindful Awakening (5 minutes)

When you first open your eyes, take five deep breaths before doing anything else. Notice the quality of the light, the temperature of the room, and the comfort of your bed. This micro-meditation creates a buffer between sleep and activity.

2. Hydrate Before Caffeine (5 minutes)

Drink a full glass of room-temperature water before your morning coffee or tea. Dehydration can mimic and amplify anxiety symptoms, including increased heart rate and mental fog. Adding a squeeze of lemon provides vitamin C and helps regulate cortisol levels.

3. Movement Without Pressure (10-15 minutes)

Gentle stretching, yoga, or a short walk outdoors signals to your nervous system that it's safe to be in your body. Unlike intense exercise, these low-pressure activities reduce cortisol rather than temporarily increasing it.

4. Nourishment Without Hurry (15 minutes)

Protein-rich breakfasts stabilize blood sugar, preventing the energy crashes that can trigger anxiety. Sit down to eat without screens, allowing your parasympathetic nervous system to engage during digestion.

5. Intention Setting (5 minutes)

Before diving into tasks, write down three priorities for the day and one thing you're looking forward to. This creates mental boundaries and positive anticipation that counteracts anxiety's tendency to catastrophize.

What to Avoid

Morning anxiety triggers to eliminate include:

Checking work communications before you're fully awake Consuming news or social media during your first hour High-sugar breakfast options that lead to energy crashes Rushing through your routine, which activates fight-or-flight responses

When to Seek Help

While morning routines can significantly reduce day-to-day anxiety, persistent symptoms that interfere with your ability to function may require professional support. Consider speaking with a mental health professional if your anxiety consistently disrupts your sleep, relationships, or daily activities despite your best self-care efforts.

By investing in a thoughtful morning routine, you're not just managing anxiety—you're building resilience against it. The cumulative effect of calm mornings creates a foundation for more peaceful days.

Fundraiser for Capillary Wave

 

Please come support this incredible event this Sunday Blk Swan Kitchen Hub Downtown Burlington.

Mental health is something that affects everyone. Let’s stand together and make a statement that it matters and support the amazing work Capillary Wave Community for Men does. Andrew Irving will be performing during the whole event with Mike McCormick. Plus playing the new anthem “If I’m Not Alright Is That Okay?” Much love @highlight Andrew Irving The Irving Army Nelson Borges Frank Mckinney Dave Eisen

From Nelson-CEO of Capillary Wave:

To my family & friends - Most of you know about my journey since my mental health event in 2022 - One of the things that has helped me through it has been not to stay silent about it. To tell people this is what happened and this is how I am now the best version of myself... ever.

The charity that I founded Capillary Wave Community for Men, has over 180 registered men, with 50+ of them starting therapy for the first time! For the guys who can't afford it, nobody gets left behind and we take care of the costs for them.

Our mission is clear, we are going to stop all the stigmas and create a New Wave Forward in men's mental health.

Please join us if you can at our first fundraiser by clicking the link below. If you can't make it, that's okay, you can always make a donation to help us help others.

Click here to purchase your tickets:

https://www.zeffy.com/en-CA/ticketing/black-swan-fundraiser?fbclid=IwY2xjawJ0t5RleHRuA2FlbQIxMQBicmlkETFHeUV3bjdZNVBQOWMwZHR2AR42FmxbqufbgGEaBu4mLHNvcYbV49yqdK_Y6_swNO6Azojc4AHYUxgkc2B9uQ_aem_C03MMpHWxdUYRGYxAZjTAA