Daily Life Style

 Changing your life: The power of our thoughts

It happens to all of us, this desire for change, for novelty, for freshness. To wake up one morning, faced with everyday life, faced with routine, with the same day passing by, again and again, and to say to ourselves, "It seems that today, I'm going to change my life."

It's not always something drastic, we don't have this thought and 'poof' we throw everything away, we start from scratch, we sell the house, we leave our boyfriend, we start from scratch. Of course not. 

We have mental barriers that exist to help us rationalize everything, when this thought arises, when this desire takes hold of our heart, our body, our head.

This thought often scares us too. Like a secret we must keep deep inside, not talk about it, act as if it had never crossed our minds. Guilt suffocates us, because it is our life, and so let's see why we think like this, why are we dissatisfied with what we have?

Yet, this thought is anything but unhealthy. If we take the time to consider it, without judging it, without judging ourselves, it has every reason to exist. 

Life moves fast, routine bogs us down, we forget to think about ourselves, our responsibilities take over. It's normal to have this fickle thought of leaving everything behind, starting over, experiencing something different.

Instead of feeling guilty about thinking this way, we can learn a lot about our mental state. Because when we have this image, that of "sacrificing everything," as we say in good Quebec, if we take the time to dissect it, it can offer us a multitude of avenues to improve our daily lives.

Maybe when we think: I'm fed up, I really want something else, it's because we find that the mental load isn't distributed well. We're not fed up with our partner, our children, our life, but we're irritated that certain tasks always fall on our shoulders.

When you're thinking about leaving your job because you want a new challenge: it may really be the call of novelty, but it may also be a good time to evaluate what you need in that job, in those tasks.

Our thoughts come and go, and we can listen to them; we can decide that they lead us to reflect on our lives and how to improve them. And sometimes they are just thoughts, and we shouldn't feel guilty about them, but simply accept them and watch them pass, like water flowing in a river.

 The benefits of solo travel

Traveling alone, whether for a weekend in New York or a month in Indonesia, can be daunting. Of course, there's the security aspect that puts many of us off, especially if we're women.

However, when we travel intelligently and carefully, the risks are generally quite low. No, what often worries many people is finding themselves alone, in an unknown place, and having to draw on their personal resources. 

And above all, solo travel requires you to look at yourself in the face, your thoughts and your emotions, without any artifice to distract you. It's a highly enriching experience, although full of challenges, that I recommend everyone try at least once in their life.

Travel to Reconnect with Yourself

Several studies show it: the community and connections we build around us are fundamentally part of a healthy life balance and contribute to good mental health, in addition to significantly contributing to our happiness index. 

However, to live well with others, you must first be comfortable living with yourself. Many people in our society tend to use their social connections as a way to avoid being alone with their thoughts. 

When we constantly distract ourselves with social activities, without ever taking a moment to reconnect with ourselves, we inevitably become disconnected from who we truly are, deep down. 

How can we know who we are if we are continually influenced by those around us and the pressure to conform to the social mold?

When you travel solo, you definitely end up spending time alone—probably more than usual. Sure, you can meet people there, participate in group activities for tourists, or make friends with locals, but part of the experience is solitary. 

It's a wonderful opportunity to reconnect with your true self, to discover who you are deep down when there's no one around to tell you what to think and what to love.

Gaining Self-Confidence

When you travel alone, you have to call upon some of your inner resources that you didn't even know existed. You have to organize your trip, book accommodations, take a plane, find your way around a city you don't know, talk to strangers, sometimes in a language you don't speak... In short, it's a melting pot of uncomfortable things that you have to do and that definitely take you out of your comfort zone. And it's by getting out of this comfort zone that you grow!

When we manage to do all these things, we draw on our inner strength and discover resources we didn't know we possessed. This does wonders for our self-confidence. 

We then realize that we don't need others, that we can manage very well on our own, in short, that we are autonomous and full of abilities. And then, challenging ourselves to do something uncomfortable, and overcoming this challenge, is always highly rewarding!

An Enriching Experience

Solo travel is a veritable goldmine for personal growth: self-discovery, improved resilience and self-confidence, better self-understanding, in addition to doing what we want, when we want! Yes, there is no compromise to be made, this trip is yours and you can experience it however you like.

We hope this article has inspired you to step out of your comfort zone without having to wait for anyone. Enjoy!

Allow yourself to see the small miracles of everyday life

In the relentless whirlwind of modern life, it's easy to get caught up in the stresses of everyday life.

Yet, even amidst the chaos, there are moments of beauty and wonder that can brighten our lives, as long as we allow ourselves to appreciate their magic. 

These moments, which I like to call "little miracles," have the power to nourish our souls and strengthen our well-being.

What is a small miracle?

A small miracle can be as simple as an unlikely coincidence, as captivating as a blazing sunset, or as heartwarming as a chance encounter with an old acquaintance. 

These special moments, though seemingly small, are filled with beauty and inspiration that remind us of the magic in even the most ordinary aspects of life.

The benefits of small miracles on mental health

Recognizing and appreciating small miracles can have a significant impact on our mental health. These moments of grace help us cultivate gratitude, foster optimism, and strengthen our emotional resilience. 

Scientific studies have also shown that practicing gratitude and mindfulness, often encouraged by recognizing small miracles, is associated with better mental health and well-being.

How to spot the little miracles in your daily life?

Becoming aware of small miracles requires a shift in perspective. We can begin by paying close attention to the small details of our daily lives, paying attention to simple but meaningful moments, to things or events that evoke emotions such as tenderness or wonder.

At its core, it's about taking a fresh, almost childlike look at the world around us. Taking a moment to simply contemplate what's there, in the present moment of our existence, and noticing how simple things, which may seem trivial at first glance, generate all sorts of positive emotional reactions within us.

Keeping a journal of small miracles or sharing these moments with others can also strengthen their impact and foster a sense of connection with the world around us.

Small miracles and stress management

In times of stress and anxiety, small miracles can serve as a refuge and source of comfort. Recognizing the beauty and magic present even in difficult times can help us maintain a positive outlook and find moments of calm and inner peace.

For example, taking a few moments to admire a starry sky during a stressful evening, or noticing the softness of a light breeze caressing our face when we feel overwhelmed, can remind us that even amid adversity, there are moments of grace to be savored.

Additionally, small miracles can play a crucial role in mindfulness and meditation practice. By focusing on the simple yet meaningful details of our surroundings, such as the sound of birds singing or the feeling of the sun on our skin, we can anchor ourselves in the present moment and let go of the thoughts and worries that plague us. This regular mindfulness practice can help reduce chronic stress and promote a state of calm and mental clarity.

Beauty is everywhere, just open your eyes

By recognizing the small miracles in daily life, we can cultivate an attitude of gratitude and openness to the wonders around us. 

These moments are reminders of the beauty and magic present in every moment of our existence. 

By taking the time to perceive, appreciate, and share these small miracles, we can nourish our mental health and emotional well-being, one small miracle at a time.

 Allow yourself to be gentle with yourself

Let's not kid ourselves: our society places a high value on performance. It's customary to highlight one's successes, whether professional, athletic, or even familial.

This performance culture can easily lead us into a spiral of pressure, where we feel we have to accomplish a lot, sometimes to the detriment of our mental and physical health. 

To mitigate the adverse effects of this pressure, one attitude seems crucial: allowing ourselves gentler with ourselves. 

What is gentleness?

According to the Antidote dictionary, gentleness can be defined as a “pleasant and moderate feeling,” or even “attentive, patient and affectionate behavior.” 

Sweetness is often associated with a sensory quality, such as a smooth, pleasant texture or a subtly sweet taste. 

It can also be extended to experiences or environments that provide a sense of calm and comfort, such as soft music, dim lighting, or a light, warm breeze.

Gentleness is an essential component of emotional well-being. Being gentle with yourself is not a luxury, but a necessity for living a fulfilling and resilient life.

Gentleness, a fault?

Gentleness is a characteristic that is sometimes undervalued in our society, where performance and accomplishments are placed on a pedestal. 

It can be perceived by some as a weakness, something to hide, as if it reflected a disabling vulnerability. 

Although it may, at first glance, seem at odds with the hectic pace of life that is valued, it is nevertheless essential to our well-being. 

Without gentleness, we are nothing but harshness, hardness, and even violence. Gentleness is the ally of every person, whether they have high aspirations or not. It balances the heaviness of the outside world, and sometimes, of our own inner world. It's like a caress for the soul.

How to be kinder to yourself

So, concretely, how can we be more gentle with ourselves? Here are some solutions to explore: 

1. Listen to yourself

Being aware of your own rhythms and needs is essential for developing a gentle and understanding relationship with yourself. This means respecting your personal boundaries, listening to your body's signals of fatigue or stress, and adjusting your schedule accordingly. Taking the time to reflect on what you really need can help avoid burnout and maintain a healthy mental and physical balance.

2. Treat ourselves as if we were our own best friend.

Imagine how you would treat a close friend who was going through a difficult time. You would probably be compassionate and patient. 

Applying these same attitudes to yourself can transform how you see and treat yourself. This includes forgiving yourself for mistakes, motivating yourself with kindness, and encouraging yourself through challenges.

3. Accept yourself as you are. 

Self-acceptance is a pillar of self-kindness. It involves embracing all facets of your personality, including flaws. Recognizing that imperfections are natural parts of the human experience can relieve the pressure of perfection and promote a sense of inner peace.

4. Take care of your body

The body is the temple of the mind, so treating it with respect is crucial. This includes choosing nutritious foods, ensuring adequate sleep for recovery, and incorporating regular physical activity. These actions are not only beneficial for physical health, but also enhance mental and emotional well-being.

5. Make time for what you love.

It's important to make time for activities that nourish the soul and bring joy. These moments allow you to reconnect with yourself and cultivate a sense of personal satisfaction.

Spread kindness around you

Allowing ourselves to be more gentle with ourselves is not only good for us, but it's also like giving others, those around us, permission to do the same. I can only encourage you to become ambassadors of gentleness!

 Why does time pass so quickly… or so slowly?

Time is a stable, immutable fact. Yet, we sometimes have the impression that it doesn't always pass at the same pace, depending on our activities or our state of mind.

Picture this: You're on a plane and have a 10-hour flight to get to your destination. For the first few hours, you can sleep, read, or watch a movie. 

Deep down, you're feeling a great deal of excitement about your vacation! Time seems to fly by. But with only two or three hours left until landing, you stare out the window, waiting for the flight to end. Chances are, you'll find these last few hours much longer than the first, right?

Is time relative, as Einstein told us? Reflections on the question.

Scientific explanation

The fact that time doesn't always seem to flow at the same speed is a phenomenon that can be partly explained by science. While physical time remains the same, our perception of it tends to be elastic. But why?

The answer lies within our brain, that most complex of organs. In addition to being physical, time is a chemical reality that takes shape in our brain and is influenced by several stimuli, including emotions.

It has been studied that pleasure triggers a release of dopamine in us, a neurotransmitter that accelerates the passage of time. 

The more pleasure we experience, the faster time seems to pass. Think back to that night out with friends where you were dancing and laughing: it seemed to go by in a flash, didn't it?

While pleasure speeds up time, fear lengthens it. People who experience traumatic events, such as a car accident, often report feeling as if time had passed in slow motion, a direct result of the fear they experienced

Choosing how to use our time

Have you ever heard the famous phrase "we all have the same number of hours in a day"? Frequently used by self-help gurus, this phrase remains true nonetheless. Time is the same for everyone; yet, we have a certain power over how we use it.

When we're caught up in the daily grind of hustling, bustling, and busy, we feel like we're chasing time, never having enough. While people who suffer from loneliness or depression often report feeling like time is slipping by in dribs and drabs.

Whether you feel like you're running out of time or, on the contrary, you want it to pass more quickly, there are certain actions you can take to influence your perception of it.

What to do when things go too fast?

Are the days flying by at breakneck speed, and do you feel like time is slipping through your fingers? The first thing you can do to try to slow it down is to stop, even if it's just for a few minutes. Try to find one or more moments each day to take a break and simply "be." That alone should make a huge difference.

If you like, practice a mindfulness activity, such as meditation or mindful walking. Focus on the present moment and on each minute, each second that passes. Time is already slowing down, isn't it?

What to do when things go too fast?

Are the days flying by at breakneck speed, and do you feel like time is slipping through your fingers? The first thing you can do to try to slow it down is to stop, even if it's just for a few minutes. Try to find one or more moments each day to take a break and simply "be." That alone should make a huge difference.

If you like, practice a mindfulness activity, such as meditation or mindful walking. Focus on the present moment and on each minute, each second that passes. Time is already slowing down, isn't it?

What to do when things go too slowly?

The feeling of going around in circles: we all experienced it in one way or another during the COVID-19 pandemic, when we were confined and many of us lost our jobs. Time seemed to drag on…

It is certain that when we pay particular attention to the passage of time, for example when we are bored and stare at our watch, the latter seems to fly by much more slowly, which can lead to a certain state of monotony, even sadness.

If this is you, I want to ask you this question: "Do you really want to use your time to worry or to brood?"

Why not see this time at your disposal for what it really is: after all, it's not called "free time" for nothing. You are free to do whatever you want! Why not use it to let your imagination run wild by visualizing positive things, like your next project or upcoming vacation, or to practice one of your favorite hobbies? Remember that fun makes time pass faster, so stimulate it!

Remember that you are the master of your life, and that includes how you choose to experience the passing hours.

 Co-creation at the heart of the Association's blog

Today, I wanted to do things a little differently and give you a behind-the-scenes look at the blog. I say "I," as if the idea came solely from me, when the truth is that this topic, like all topics, came from a discussion with my colleagues, in a most inspiring co-creative process.

Focus on our creative process

Every blog post you read here begins as a group discussion between colleagues. We regularly take a moment to chat about anything and everything: work, our feelings, and the questions that haunt us these days. As our discussions unfold, topics for articles emerge.

Once we've identified compelling and inspiring topics, we discuss them further so that each team member can share their opinion, formulate a hypothesis, or raise a few questions that will inform the writing process. 

For my part, I take careful note of all of this so I can draw inspiration from it when the time comes to write. I then let it all settle for a few days. 

I like to let ideas live inside me for a while; they wander freely through my head, sometimes emerging when I least expect them. This allows me to think about the question without pressure, and to feed off what's happening around me to enrich my writing.

Once I'm ready to dive into my article, I always start with a little web research to see what others are saying about it. This, too, is a form of co-creation. I don't believe in spontaneous creation: writing, like any art form, thrives on diverse influences that converge into a new, original creation.

And finally, after all this time, I'm getting started writing!

The benefits of co-creation

Why make this blog a collective project? Because, as the saying goes, two heads (here, it would be more like 5-6 heads!) are better than one.

Together, we fuel our reflections, find interesting angles, and ensure we address topics that will resonate with our readers. 

We are women of different ages, from different fields, and even from different cities. By co-creating together, we ensure our articles can reach a wider and more diverse audience.

What's more, my expertise is writing, not mental health. I appreciate having the "input" (in plain English) of my colleagues who are professionals in this field. 

They sometimes direct me to relevant resources or angles of attack that I wouldn't have thought of on my own. 

In closing, co-creation is a highly motivating process! As a self-employed person, my days can sometimes be very lonely. 

It feels good to get together in person or virtually to discuss important things like mental health. It makes me feel like I'm part of something bigger than myself, like I have a mission, a goal to achieve with my articles.

Sincere thanks

I don't know how else to end this article other than by saying "thank you," dear readers! Whether you're a regular blogger or this is your first time reading one of our articles, thank you for taking a moment out of your life to read our words (because they are our words, not just mine).

If an article particularly resonates with you or makes you feel better, I encourage you to share it, even if it's just with a loved one or via your social media. Also, don't hesitate to leave us comments; we love hearing from you!

See you soon.

 Why do we have so much difficulty accepting compliments?

“Wow, your dress is beautiful!”

"Oh, that? It's an old thing I found in the back of my wardrobe..."

Many people have difficulty accepting compliments, whether they're about their physical appearance or personal qualities. 

Why is it so difficult to simply say "thank you" without trying to diminish ourselves or soften the compliments? Is it possible to learn to be more comfortable receiving compliments?

In this article, we will explore the psychological reasons behind this difficulty, the impact of this attitude, and ways to learn to accept compliments with gratitude.

The psychological reasons behind the difficulty in accepting compliments

One of the main reasons some people struggle with accepting compliments is their low self-esteem. They simply don't believe they deserve those kind words, which leads them to dismiss them. 

For example, someone who doesn't feel good about their body may have a hard time believing that anyone could genuinely find them attractive.

Accepting a compliment can also create a fear of being perceived as arrogant or pretentious. To avoid this social discomfort, some people minimize or deflect praise, hoping to avoid negative judgment.

There may also be social conditioning behind this difficulty. For example, women are often encouraged to be modest, not to attract too much attention, or not to brag. As a result, they may feel pressured to moderate the compliments they receive, even when they are well-intentioned.

The impact of refusing compliments

Well, yes: we don't think about it at the time, but refusing to accept a compliment or minimizing it can have a certain impact, both on the person receiving it and the person offering it.

Among other things, this can reinforce negative self-talk. By constantly rejecting kind words, we reinforce the idea that we don't deserve recognition or validation, which can harm our self-esteem in the long run.

By declining a compliment, one can also unintentionally invalidate the effort or intention of the person giving it . This can create discomfort or awkwardness, and send the message that their words are not appreciated.

By constantly refusing compliments, we risk creating emotional distance from others. Indeed, compliments are often a way for people to strengthen social bonds and show affection or appreciation. Not accepting them can weaken these positive interactions.

How to learn to accept compliments?

The simplest solution is probably to learn to simply say "thank you," without adding anything else! Resist the urge to justify yourself or minimize the praise. Little by little, it will become a habit, and you will feel more comfortable doing it.

It's important to understand that accepting a compliment doesn't make us conceited. Rather, it's about accepting legitimate recognition of our qualities or efforts.

To become more comfortable with compliments, it's often necessary to work on your own self-esteem. By learning to value your own qualities, you become more open to external recognition. This process may take time, but it's essential for developing a healthy relationship with yourself.

A path to self-acceptance

Accepting a compliment can sometimes feel uncomfortable, but it's a valuable skill that can not only improve your relationship with yourself but also enrich your interactions with others. Learn to say "thank you" and let compliments boost your self-esteem.

So, the next time someone compliments you on your beautiful eyes, you'll know what to say!

 Should we be afraid of silence?

For many, silence can feel uncomfortable, even threatening. 

It shines a light on what the hustle and bustle of everyday life helps us avoid: our thoughts, our emotions, our inner truth. Yet others recognize its profound benefits. 

Away from ambient noise, constant chatter, and digital stimulation, silence acts as a space for reconnecting with oneself. It can be unsettling at first, but it also has the power to soothe, center, and even transform us.

My relationship with silence

For a long time, I was uncomfortable with silence. Well, it must be said that, while I'm not the most extroverted of the group, I love to talk, especially when I'm alone. When I was young, my father often joked about the fact that I talked A LOT, non-stop. Yes, even at 5 years old, I was a real chatterbox.

As I've gotten older, I've retained this love of conversation, but I've also developed a certain phobia of downtime, pauses, and long silences. I've associated these moments with a lack of interest in myself. 

Intrusive thoughts like "I'm so uninteresting" or "the person I'm talking to must find me sleepy" start to swarm in my brain, undermining my sense of self-esteem. So I talk and talk... With empty words after empty words, I try to fill the silence.

But since I met my boyfriend, his relationship with silence has helped me reconcile with him. Even though my boyfriend still talks easily, he's also very comfortable with moments of silence. 

For him, they're more like moments of rest, which he appreciates. It's true that when you spend almost all your free time with the same person, you might not always have something to say to each other. 

It's a sign of complicity, in reality. So, for the first time in my life, I'm learning to be comfortable in these downtimes that have always terrified me.

Silence is also being with oneself

Yes, of course, there is silence with others, but what about silence with oneself? I also feel more and more comfortable being in silence when I'm alone. 

Whereas before, I worked with music in the background, I realize that I function much better in complete silence. It's as if I can hear the thoughts in my head more.

I also connect more easily with my creativity. They say that nature doesn't like a vacuum: by letting myself be bathed in silence, I create space in my head for ideas to emerge. 

I also notice this when I take a walk: increasingly, I avoid putting a podcast or music in my ears, and I take advantage of this moment to be mindful. Result: I give my brain a break from stimulation, and I always come back super inspired!

When silence confronts us

Silence is so disturbing because it acts like a mirror. It reflects what's happening inside us when nothing else comes to camouflage it: our doubts, our insecurities, our sometimes contradictory impulses. 

Without outside noise to fill the space, we find ourselves face to face with ourselves. This encounter, while essential, isn't always comfortable.

Taming silence takes practice. You can start with short periods of unstimulating activity: turning off the radio during your morning commute, working without music, or walking without headphones. 

These breaks gradually allow us to quiet our minds and create mental space. It's also helpful to welcome what emerges in silence instead of judging it. 

An unpleasant thought? An unexpected emotion? They're not there to harm us, but to be heard. By practicing a form of self-presence, we become less reactive and more grounded.

Rethinking our relationship with silence

Silence is not empty: it is filled with us. Learning to inhabit it rather than flee from it means making space for our inner world. It also means recognizing that we don't need to fill every moment to exist fully.

What if, starting today, we stopped filling all the silences? Just to see what they have to say to us.

 Learning to slow down in summer

Ahhhh summer: beautiful sunny days, festivals, vacations, camping, evenings with aperitifs on the balcony or listening to music around the fire, barbecues with friends... 

The summer season is definitely the time of year when a lot happens, when we finally come out of hibernation to socialize and celebrate. The sunny days are so few and far between here in Quebec! So, we want to make the most of them.

However, it's easy to get exhausted trying to be part of every activity. What if we learned to slow down a little and simply enjoy summer?

Why do we feel compelled to do so much in the summer?

You've probably felt it before, that famous summer stress that pushes you to fill your calendar to make sure you don't miss anything. We call it seasonal FOMO ( Fear Of Missing Out) : the constant fear of missing out on something important, interesting, or fun. 

Through Instagram stories, Facebook photos, or TikTok videos, it's easy to compare yourself to others and believe that if your summer isn't as busy, then it's a failure.

The social pressure is real: every sunny day becomes a race to be active, and every moment of rest becomes a missed opportunity. But is that really the case? What if enjoying summer also meant slowing down and savoring things at your own pace, even if that sometimes means doing nothing at all?

Listen to your natural rhythm

Just because everyone seems to be running from festival to barbecue doesn't mean you have to follow suit. 

In fact, contrary to what social media suggests, summer can be a wonderful opportunity for rest and rejuvenation. Listening to your natural rhythm means reconnecting with what you feel deep down. 

Sometimes, enjoying summer means lying under a tree, reading a good book, or simply sitting on your patio, without pressure, without a specific goal, coffee in hand. Slowing down isn't about missing out: it's about choosing what truly makes you feel good.

Recreate a void in your schedule

If your summer feels like a marathon and you feel compelled to say yes to everything, take a moment to breathe and sort through your options. 

Not every invitation deserves an automatic "yes." Before you respond, ask yourself this simple question: "Do I really want to do this?"

Deliberately create blank spaces in your calendar. Keep these moments for yourself. 

They'll be perfect for improvising a short walk, a spontaneous swim, a nap in the sun, or even... absolutely nothing. It's often in these unexpected moments that summer reveals its most beautiful surprises.

Simple activity ideas to slow down

You don't have to look far to slow down this summer. Here are a few simple ideas:

• Read outside, comfortably installed on a deckchair, in the sun (but don't forget the sunscreen!) or in the shade of a tree;
• Walk barefoot on the grass, to fully experience contact with nature;
• Gardening quietly, without pressure;
• Cooking a fresh dish with local produce is a great way to reconnect with the flavors of summer;
• Observe the sky, the stars, the clouds, and simply enjoy the spectacle that nature offers;
• Explore a new neighborhood without a particular destination.

These small activities have in common that they have no specific goal, except to feel good. And that's exactly what slowing down is all about.

Create your own summer

Ultimately, there's no one right way to experience summer. Slowing down can look very different from one person to the next. 

For you, it might mean allowing yourself to do things at your own pace, according to your deepest desires. 

It might mean saying no to a party in favor of a quiet evening at home, or deciding that your ideal way to experience summer is precisely to do nothing special.

Remember this: summer is meant to be savored. So, enjoy it to the fullest, but above all, slowly. Because it's often in these simple, small moments that we find the greatest satisfaction.

 Why does the weather affect our mood so much

A week of near-scorching weather, followed by several days of rain, high temperatures, then near-freezing temperatures... 

If you're like me, the unstable spring weather of recent times is likely affecting your mood. Well, rest assured: it's completely normal, and even proven by science! 

A mechanism deeply rooted in our biology

Sunny days have the effect of a gentle caress on me: I feel joyful, energetic, and ready to move mountains. It's hard to stop me with my contagious good humor. 

Rainy days, on the other hand, are a different story: low morale, temporary depression, lack of energy and motivation... These are often the kind of days when I want to stay curled up under the covers and not see anyone.

This link between weather and mood doesn't come out of nowhere. It's partly explained by our biological clock. When the sun is out, our bodies produce more serotonin, a hormone that acts as a natural antidepressant.

Conversely, a lack of light leads to a decrease in serotonin and an increase in melatonin, the sleep hormone. The result: fatigue, slowing down, and sometimes even a slight inner fog that clouds our thoughts.

This is why some people feel depressed on gloomy days, almost as if their body is pressing the pause button without their consent.

Less light, less momentum

Bad weather also tends to curb our outdoor activities. We exercise less, go out less, and see fewer people. 

This withdrawal, even temporary, can create a feeling of isolation that accentuates our gloomy mood. The body moves less, the brain spins more, and we find ourselves with our spirits in our laps.

And if you're already anxious or prone to mood swings, you're more likely to feel the effects of the weather more acutely. It's not all in your head: some people are simply more sensitive to these fluctuations.

When our beliefs influence our feelings

Beyond hormones and social interactions, there's also an important psychological factor: our mental associations. 

Good weather is often linked, in our collective imagination, to joy, freedom, and social life. 

Conversely, we spontaneously associate rain with melancholy, even sadness. This cognitive bias colors our experience.

What if we learned to reinvent our relationship with rain? Instead of seeing it as a drag or another gloom in our week, why not consider it as an invitation to calm?

Rain is a time of rest for nature. And it can be for us too. It can be the perfect opportunity to slow down, run a bath, read wrapped in a blanket, or share a hot drink with someone we love. Rain can become a cocoon, a moment to savor instead of endure.

Some tips for getting through the gray weather more gently

Fortunately, there are several simple ways to better navigate these darker days:

• Engage in some physical activity, even gentle, indoors. Movement remains one of the best mood regulators.
• Take vitamin D supplements, especially in Quebec, where sun exposure is very limited for a good part of the year.
• Use a light therapy lamp, especially in the morning, to simulate natural light.
• Increase opportunities for social interaction, even if it's just for a coffee or a 15-minute call.

And above all: adopt a more nuanced view of the weather. Remember that each season, each sky, can offer a form of beauty or respite. It's no less alive: it's simply a different way of living.

Accepting cycles, within yourself and around you

Our mood is cyclical. It varies, like the weather, depending on multiple factors. Rather than resisting these waves, perhaps we can learn to welcome them, to tame them. 

Some days carry us, others invite us to slow down. And that's fine. Because, in every clearing, as in every drop of rain, there is a moment to live fully

 5 Mental Health Benefits of Walking

I love walking! There's nothing that makes me happier than a beautiful, sunny Saturday off, when I lace up my shoes and head out for a long walk. 

Whether in nature or in the city, alone or in good company, there's no better activity for both body and mind.

But it's not just me who says this: so does science! Here are 5 mental health benefits of walking.

1. Reduced stress and anxiety

We often hear that going for a walk helps clear our heads. Well, it's true! Walking releases endorphins, those famous feel-good hormones that provide an immediate feeling of calm and relaxation. 

Moving also relaxes our muscles, especially those in the upper body (neck, shoulders, back), which are often tense due to stress.

The result? After a good walk, we feel more relaxed and calm, and our anxiety decreases significantly.

2. Improved mood and prevention of depression

It's no coincidence that many health professionals recommend walking as a complement to psychological support. 

Indeed, this activity stimulates the production of serotonin and dopamine, two neurotransmitters essential for regulating mood.

If you're going through a tougher time or experiencing mild depressive symptoms, incorporating regular walks into your daily routine can make a real difference. 

Even a short 15- to 20-minute walk can help you feel lighter and more optimistic.

3. Improvement of cognitive functions

Walking isn't just good for your mood, it's good for your brain too! When we walk, our brain receives more oxygen, which improves our cognitive abilities. 

In concrete terms, this means that our memory, attention, and even creativity are improved.

Have you ever noticed that the best ideas often come while walking? (At least I do!) It's no coincidence: by stimulating neural connections, walking helps clarify ideas and find solutions to our problems more quickly.

4. Better quality of sleep

For those who have trouble falling asleep or who experience restless sleep, walking can act as a natural remedy. Regular physical activity improves the duration and quality of sleep.

Sleeping better creates a virtuous circle: our mood improves, our stress decreases, and we have more energy to face the day. In short, walking regularly can radically transform our nights!

5. A calming effect amplified by nature and good company

Of course, walking anywhere is beneficial in itself, but choosing to walk in nature greatly amplifies the positive effects on mental health. Contact with greenery, trees, fresh air, or water calms the mind even more.

The same goes for walking in good company. Enjoying a walk with a friend, partner, family member, or even a dog enhances well-being, reduces anxiety, and strengthens social bonds, essential for good mental and emotional balance.

In summary: an accessible, simple and beneficial activity

As you can see, despite its simplicity, walking is far from a trivial activity. It's a true gift we can offer our bodies and minds every day. 

A natural antidepressant, a gentle anxiolytic, an effective cognitive stimulant, and a valuable ally for quality sleep, walking is full of benefits.

My personal tip: walking without headphones, podcasts, or music is even better for feeling the benefits. So, put on your sneakers, get outside, and treat yourself to this precious moment of well-being.

 What foods can be frozen?

Freezing is an effective way to keep food fresh and reduce food waste.

But which foods freeze well and which should you avoid? Discover our guide to the best foods to freeze and best practices for optimal storage.

Why freeze your food?

Freezing is a very effective preservation method that helps preserve food quality over the long term. 

It has several advantages, particularly in terms of shelf life, food inventory management, and kitchen organization.

Extend the shelf life of food

Freezing significantly slows the growth of bacteria and microorganisms that cause food spoilage. 

By lowering the temperature below -18°C, it stops the development of these agents, thus preserving the freshness and nutritional qualities of the products. 

Thanks to this method, meat, fish, vegetables, and even some prepared meals can be stored for several months without any significant alteration in their taste or nutritional values.

Reduce food waste

Every year, tons of food are thrown away because it's not consumed on time. Freezing helps prevent this waste by preserving products before they become unfit for consumption. 

It's possible to freeze leftover meals, surplus fruits and vegetables, or even products purchased in large quantities before their expiration date. 

This practice contributes to more responsible management of food resources while saving money on groceries.

Save time in the kitchen

Freezing certain foods allows you to better organize your meals and always have ready-to-use ingredients on hand. 

This makes meal preparation easier, especially for those with busy schedules. It is thus possible to prepare dishes in advance and heat them up in a few minutes, or to freeze portions of pre-cut vegetables to save time in the kitchen. 

This solution is particularly useful for families, students, or professionals looking to optimize their diet without sacrificing the quality of meals.

What foods can be frozen?

Freezing is an effective way to preserve many foods while maintaining their nutritional and flavor qualities. 

According to Max de Genie, some products require specific preparation to prevent them from losing their texture or flavor. Here's a guide to the foods best suited to freezing and the best practices to adopt.

Meat and fish

Meat and fish keep very well in the freezer, provided you follow a few essential rules:

Raw meats:

Beef, poultry, pork, and lamb can be frozen immediately after purchase. It is recommended to divide them into individual portions for easier use.

Cooked meats:

Stews, casseroles, and steaks can be frozen, provided they are placed in airtight containers to prevent ice crystals from forming, which would alter their texture.

Fish and seafood:

Fatty fish (salmon, tuna) and lean fish (cod, whiting) can be frozen well, as can shrimp and shellfish. However, it is essential to follow certain rules to preserve their quality and flavor.

Meat and fish keep very well in the freezer, provided you follow good practices to ensure their freshness and taste.

Fruits and vegetables

Fruits and vegetables can be frozen for year-round consumption, but some require special preparation:

• Fresh Fruit: Berries (strawberries, raspberries, blueberries), sliced ​​bananas, and chunks of mango or pineapple freeze well. 
• Vegetables:  Carrots, green beans, zucchini, broccoli, and spinach should be blanched before freezing (quickly cooked in boiling water followed by immediate cooling) to preserve their texture and color.
• Raw vegetables to avoid: Lettuce, cucumbers, and tomatoes become limp after freezing. However, they can be used in soups or sauces.

Freezing fruits and vegetables allows you to enjoy their benefits all year round, provided you prepare them properly before putting them in the freezer.

Dairy products and eggs

Not all dairy products are suitable for freezing, but some can be stored under certain conditions:

Butter and grated cheese:

They freeze well and can be used immediately after thawing. Butter retains all its properties, while grated cheese can be added to dishes without altering its texture.

Milk and yogurt:

Although they can be frozen, their texture becomes grainy after thawing due to the separation of fat and water. However, they are still perfectly usable for preparing sauces, cakes, or smoothies.

Eggs:

It is not recommended to freeze whole eggs with their shells on, as the liquid inside can expand and cause cracks. However, the whites and yolks can be frozen separately in ice cube trays for later use in baking or cooking.

While some dairy products can be frozen well, it is best to use them in cooking after thawing rather than eating them as is.

Prepared meals and bread

Homemade meals are particularly suitable for freezing, allowing you to always have a meal ready to be reheated:

• Soups, sauces, and casseroles: These dishes freeze easily and reheat without altering their taste or texture. Simply store them in airtight containers or freezer bags for optimal preservation.
• Cooked pasta and rice:  Although they can be frozen, it is recommended to add a drizzle of oil before freezing to prevent them from sticking when thawing. They are perfect for quick meals.
• Bread and pastries: Bread, whether whole or sliced, as well as pastries, can be frozen without any problem. A simple pass through the oven or toaster will restore their original texture and crispness.

Freezing prepared meals is an excellent solution to save time in the kitchen and avoid food waste.

What foods should not be frozen?

Although freezing is an excellent preservation method, some foods do not tolerate cold well and lose their texture, flavor, or nutritional properties after thawing.

• Water-rich foods: Lettuce, cucumbers, and tomatoes deteriorate significantly when frozen. Their high water content causes ice crystals to form, which melt and make the food soft and watery. This makes them unpleasant to eat raw, but they can still be used in soups or sauces.
• High-fat dairy products: Crème fraîche, some cream-based sauces, and very high-fat cheeses can curdle after thawing, altering their texture and consistency.

 Best seven essential steps for effective hand hygiene

Hand hygiene is essential for limiting the spread of infections and ensuring better public health.

According to the Ministry of Labor, Health, Solidarity, and Families, 80% of microorganisms are transmitted through the hands. 

To minimize the spread of viruses, it is important to follow a specific 7-step protocol.

Why is hand hygiene essential?

Before detailing the steps, it's important to understand why hand hygiene is a key element in infection prevention. 

Every day, our hands come into contact with many potentially contaminated surfaces, making the transmission of bacteria and viruses particularly easy. 

Something as simple as rubbing our eyes, touching our face, or handling food can introduce germs into our bodies.

A simple gesture with major effects

Hands are the primary carriers of germs and are one of the primary vectors for transmitting infections. 

They constantly touch objects, doorknobs, phone screens, and computer keyboards—all surfaces that can become contaminated. 

Without precautions, these bacteria and viruses can be carried to the mouth, nose, or eyes, increasing the risk of disease.

Effective handwashing with soap or using a hydroalcoholic solution can eliminate up to 99% of microbes, significantly reducing the risk of respiratory and digestive infections. 

This simple action is therefore one of the best barriers against the spread of viruses and bacteria responsible for common illnesses such as the flu, gastroenteritis, and skin infections.

A challenge for all sectors of activity

Hand hygiene isn't just a medical issue. It's equally essential in sectors such as restaurants, the food industry, daycare centers, and schools, where the risk of transmission is particularly high. 

Healthcare professionals, retailers, and transportation professionals must also be vigilant, as they come into frequent contact with surfaces handled by many people.

In everyday life, this reflex must be adopted by everyone. Washing hands before eating, after using the toilet, or after coming into contact with soiled objects not only limits the spread of infections but also protects vulnerable people, such as children, the elderly, or those suffering from chronic illnesses.

Adopting good hand hygiene is therefore an essential measure to protect your health and that of others. This not only reduces the transmission of germs but also limits dependence on medication by reducing the risk of contamination.

The 7 Steps of Hand Hygiene

To be fully effective, handwashing must follow a well-defined protocol. Here are the steps recommended by hygiene experts.

1. Wet hands and apply soap

Start by thoroughly wetting your hands under running water, then apply enough liquid soap to cover the entire surface of your hands.

2. Rub palms together

Lather by rubbing your palms together to distribute the soap evenly and remove any remaining impurities.

3. Clean between your fingers

Place one hand on top of the other and interlock your fingers to thoroughly clean the spaces between your fingers where germs accumulate.

4. Rub the backs of your hands

Turn your hands over and rub the back of each hand with the opposite palm. This step helps clean areas that are often forgotten.

5. Clean your thumbs

Take each thumb in the opposite palm and rotate it. This area is often neglected, even though it harbors many germs.

6. Clean fingertips and nails

Rub your fingertips into the palm of your opposite hand to thoroughly remove any dirt from under your nails.

7. Rinse and dry thoroughly

Rinse thoroughly with clean water and dry your hands with a clean towel or disposable paper towel. Drying is a key step in preventing the growth of bacteria.

Using a hydroalcoholic solution: an effective alternative

In certain situations, particularly when there is no access to soap and water, the use of hydroalcoholic gel is a recommended alternative.

How to use hydroalcoholic gel correctly?

Using hand sanitizer is an effective alternative to washing hands with soap and water, especially when access to water is limited. However, for it to be truly effective, it must be applied correctly and follow certain essential steps.

Apply a sufficient amount of hydroalcoholic gel to the palm of your hand.

Rub your hands together using the same steps as for regular washing, paying particular attention to the palms, backs of the hands, fingers, and wrists.

Allow to air dry, without wiping or rinsing, to allow the product to effectively eliminate germs and bacteria.

Correct use of hydroalcoholic gel guarantees optimal hand disinfection and significantly limits the transmission of infections daily.

Effectiveness and limitations

Hand sanitizers are highly effective against most bacteria and viruses, provided they are used correctly. However, they are not a substitute for hand washing when there is visible soiling.

When should you wash your hands?

Washing your hands regularly is essential for limiting the spread of germs and preventing infections. Certain everyday situations require special attention to ensure good hand hygiene.

Before and after certain activities

Certain common actions involve an increased risk of contamination, making hand washing essential:

Before eating or handling food, to avoid the transmission of germs through ingestion.

After using the toilet, to eliminate bacteria present on sanitary surfaces.

Before and after contact with a vulnerable person, particularly infants, the elderly, or immunocompromised people, in order to limit the risk of infection.

Adopting these good hygiene practices helps limit the spread of bacteria and viruses, thus reducing the risk of daily infections for yourself and those around you.

After contact with contaminated surfaces

Since hands are in constant contact with various objects and surfaces, they can quickly become a vector for germs. Thorough washing is recommended:

After touching frequently handled objects, such as door handles, the telephone, or the computer keyboard, which are breeding grounds for bacteria.

After coughing, sneezing, or blowing your nose, avoid spreading germs to those around you and prevent contamination.

Adopting these reflexes helps protect your health and that of others by effectively reducing the risks of daily infections.

 What to choose between a phone and a tablet for seniors?

With the evolution of new technologies, more and more seniors want to stay connected with their loved ones and access convenient online services. 

There are two main solutions to this demand: the senior phone and the senior tablet.

But how do you make the right choice between these two pieces of equipment? Discover their respective advantages and the criteria to consider when meeting the needs of seniors.

Why choose a phone for the elderly?

A senior cell phone is an essential tool for easy and secure communication. It meets the needs of seniors looking for a simple and effective solution for making calls and sending messages.

Ease of use and accessibility

Senior cell phones are designed to be easy to use while providing optimal comfort. The goal is to make communication seamless and intuitive, even for people who have difficulty with new technologies.

• Large, legible keys: Unlike conventional smartphones, these phones have large keys with clearly visible text. This feature is particularly suitable for people with reduced vision or those suffering from tremors.
• Amplified sound volume: Many models of phones for seniors feature powerful, clear sound. The volume control can be adjusted to compensate for hearing loss, ensuring every call or notification is heard without difficulty.
• Simplified menus and intuitive interface: The interface of senior phones is designed to avoid confusion. It displays clear icons and readable text, reducing the risk of errors during use.

Thanks to these improvements, the needs of seniors are fully taken into account, allowing them to use their phones independently without feeling overwhelmed by technology.

Safety and practicality in everyday life

A senior cell phone is not just a simple communication device: it also plays an essential role in the safety of the elderly.

• Built-in emergency button: Some models are equipped with an SOS button that allows an immediate alert to be sent to pre-registered numbers in case of emergency. This provides significant peace of mind for the user and their loved ones.
• Quick calls and texts: Saving favorite contacts makes it easy to access loved ones in seconds, without complex manipulation.
• Hearing Aid Compatible Models: Some senior cell phones are designed to avoid interference with hearing aids, ensuring clear, crackle-free sound.

The senior cell phone is therefore an excellent choice for those looking for a simple and effective solution, focused on communication and security without unnecessary features. You have the choice between cell phones and landline phones.

Why choose a tablet for seniors?

The senior tablet represents an attractive alternative for those looking for a more comprehensive experience that goes beyond calls and texts. It offers broader access to digital tools while being tailored to the needs of seniors.

An interface adapted to the needs of seniors

Unlike traditional touchscreen tablets, a senior touchscreen tablet like the Facilotab is specially designed to be ergonomic and intuitive.

• Simplified interface with clear icons: The clean, legible display allows for smooth navigation, even for those unfamiliar with digital tools. The main screen displays essential functions (calls, emails, internet, photos) without the frills.
• Large touchscreen: One of the major advantages of the tablet for seniors is its large screen, which makes it easier to read text and use apps. Unlike small phone screens, it provides optimal visual comfort.
• Automatic updates: Unlike traditional smartphones, the Facilotab benefits from background updates, thus guaranteeing secure and scalable use without complex intervention.

Thanks to these features, the tablet for seniors becomes an easily accessible digital tool, even for people who are not very comfortable with technology.

More comprehensive features

While the senior cell phone focuses on the essentials, the senior touchscreen tablet offers many additional features to improve the daily lives of older people.

• Video calls: Ideal for seeing and talking to loved ones remotely. The Facilotab allows you to make video calls in just a few clicks via apps like WhatsApp or Skype, strengthening family ties.
• Internet browsing: Accessing information, viewing news, and watching videos becomes easy. Internet browsing is seamless and suitable for older adults.
• Email and Social Media: Thanks to an intuitive interface, seniors can easily check and send emails. They also have the option to access social media to stay connected with those around them.

With all these options, the Facilotab stands out as a versatile and suitable solution for seniors, allowing them to stay active and connected.

 Why do I feel tired when it's hot?

Summer is here, temperatures are rising... And with them, that feeling of fatigue that seems to arrive for no reason. 

If you feel exhausted in hot weather, you're not alone. This feeling is common, but it's the result of very real mechanisms: the body uses a lot of energy to maintain its temperature and compensate for water loss.

Understanding these physiological reactions allows you to adopt the right reflexes when faced with heat, to preserve your energy and health daily.

Heat and fatigue: a common but little-known duo

When the thermometer rises, our bodies must exert significant effort to maintain a stable body temperature. 

This process, called thermal regulation, mobilizes several physiological mechanisms and requires a significant amount of energy. 

Even without physical exertion, this constant adaptation can lead to a feeling of fatigue.

The body overheats: an invisible effort

To cool down, the body triggers several internal regulatory mechanisms:

Excessive sweating which allows body heat to be lost through evaporation.

Increased heart rate, to better distribute heat throughout the body;

Dilation of blood vessels, which helps heat escape, but can also cause hot flashes, a feeling of heaviness or tired legs.

Even in the absence of physical exertion, all these adjustments mobilize energy, call upon the body's reserves, and can lead to real exhaustion. This explains the frequent sensation of heat and fatigue as soon as temperatures rise, especially during heat waves.

Dehydration: a major factor in fatigue

During periods of intense heat, water loss through perspiration increases. If this loss is not compensated by sufficient water or mineral salt intake, dehydration gradually sets in.

Dehydration symptoms to watch for

Symptoms of dehydration are sometimes subtle at first, making them easy to ignore. But as they develop, they can become more pronounced and quickly affect overall well-being:

• Feeling of intense thirst: a sign that the body is trying to compensate for a lack of water.
• Persistent headaches: often linked to poor hydration of the brain;
• Sudden dizziness or fatigue: caused by a drop in blood pressure;
• Muscle cramps: due to the loss of mineral salts through perspiration;
• Reduced or very heavy sweating: indicates a disruption in thermoregulation.

Heat-related fatigue can therefore be the very first warning sign of ongoing dehydration. It deserves special attention, especially in children, the elderly, or patients with chronic diseases, whose regulatory mechanisms are more fragile.

Why are some people more sensitive to heat?

Not everyone reacts to heat the same way. Some people are naturally more sensitive, and several factors increase the risk of experiencing significant fatigue as temperatures rise:

• Advanced age: Seniors sweat less efficiently and feel less thirsty, which exposes them to heat-related disorders, such as hot flashes, dizziness, or, in the most serious cases, heat stroke;
• Taking medication: certain treatments (diuretics, antihypertensives, psychotropic drugs) can alter thermal regulation or increase water loss;
• Intense physical activities: when exercising in hot weather, the body rapidly loses large amounts of water and minerals, which increases the feeling of exhaustion.
• Poorly ventilated, too confined, or humid environment: limits the natural evacuation of body heat.

Identifying these risk factors at the start of the hot season allows you to adapt your behavior, limit the adverse effects of heat, and, above all, prevent excessive or even dangerous fatigue.

How to relieve heat-related fatigue?

There are several ways to relieve the effects of heat on the body and regain some tone.

React quickly and well: the right reflexes

To prevent heat-related fatigue from setting in, it is essential to quickly adopt a few simple actions that help the body better tolerate high temperatures.

• Drink regularly, even when not thirsty (water, infusions, mineral waters)
• Favor rehydration solutions in case of excessive sweating
• Lighten meals to avoid digestive overheating
• Refresh the body with warm showers or damp cloths
• Limit physical activities to the cooler hours
• Ventilate or air-condition living areas to maintain a bearable indoor temperature

If in doubt, if you experience unusual symptoms or persistent fatigue, it is advisable to consult a doctor or seek advice from a general practitioner.

Prevention: How to avoid fatigue during extreme heat?

To better cope with high temperatures, a few simple adjustments to your daily routine can make all the difference.

Adapt your daily life

When faced with heat, a few simple actions can make all the difference in avoiding exhaustion and maintaining your balance.

• Drink small amounts of water throughout the day
• Wear light, cotton, light- colored clothing
• Organize your physical activities early in the morning or in the evening
• Monitor night sweats and sleep, which is often disturbed
• Avoid going out during heat waves.