Every year, October 10 marks World Mental Health Day. This day invites us to reflect on our well-being, but also on the different ways we understand and care for it.

At Collège Nordique, we favour a broader approach to well-being. The concept of mental health does not necessarily hold the same meaning for everyone. Depending on culture, personal experiences and individual realities, some people may relate more to concepts such as balance, relationships, community or simply taking care of oneself.

For October 10, we asked members of our team what contributes to their well-being. What does research tell us about these small, everyday practices?

Moving to Feel Good

Movement is one of the most common themes among our team.

Ernesto turns to the gym and swimming. Marilou prefers cycling. Christine also finds balance through physical activity, while Erika plays squash. For Natacha, movement takes the form of salsa and bachata. Mounir also exercises at home as a way to release stress and maintain balance. 

According to the World Health Organization (WHO), regular physical activity can help reduce symptoms of depression and anxiety while improving brain health, sleep and overall well-being. Any amount of physical activity is better than none, and all forms of movement count (World Health Organization, 2024).

When we move, several biological and psychological mechanisms come into play. Endorphins, often associated with physical activity, are only one part of a much more complex system involved in mood, our response to stress and overall well-being. 

Creating to Slow Down

Natacha enjoys watercolour painting, pottery and writing in a journal every day to clear her mind, while Erika turns to knitting and pottery. Creative activities can provide a space to shift our attention, express emotions or simply slow down. 

In a major report on the arts, health and well-being, the WHO reviewed findings from more than 3,000 studies. The evidence suggests that the arts can contribute to promoting health and well-being, as well as preventing and supporting the management of certain health conditions (Fancourt & Finn, 2019).

And there is no need to create with performance in mind. The process itself can have value.

When Music Is Part of Our Well-Being

For Marilou, listening to and making music is a way to recharge. Christine also finds joy in music, particularly house and Afrobeats. 

A systematic review and two meta-analyses involving 104 randomized trials and 9,617 participants found significant effects of music interventions on various psychological and physiological stress-related outcomes (de Witte et al., 2020).

The studies examined the psychological experience of stress as well as factors such as heart rate, blood pressure and certain hormonal responses. However, effects can vary depending on the person and the context.

Nature and Moments of Calm

For Margarita, Edouard and Patrick, well-being involves some form of meditation. Patrick finds the sound of water particularly soothing. Spirituality also plays an important role in Mounir’s daily life. He takes at least 30 minutes each day to recharge, recenter himself and reconnect with a sense of inner peace. Marilou, Erika and Leanne also find balance through time outdoors and walking. 

A systematic review involving 47 trials and 3,515 participants found that mindfulness meditation programs could lead to small to moderate reductions in certain dimensions of psychological stress, including anxiety and depressive symptoms (Goyal et al., 2014).

The ways we find calm can look very different from one person to another. Meditation does not necessarily mean sitting still in silence.

Nourishing and Respecting Our Bodies

For Ernesto, Christine and Natacha, taking care of themselves also involves cooking. Erika prioritizes nutrition and sleep. For Marilou, who lives with narcolepsy, naps are also a way to respect her body’s specific needs and preserve her energy.

Nutrition, sleep and well-being are closely connected. Research on nutrition also tends to focus on overall dietary patterns rather than “miracle foods.” A meta-analysis of five randomized trials involving 1,507 people experiencing depression or depressive symptoms found a reduction in symptoms among participants following Mediterranean diet-based interventions, while noting that the certainty of the evidence remained low (Bizzozero-Peroni et al., 2024).

Taking care of our bodies can therefore also begin with learning to recognize our own needs.

Reading to Unwind

For Marilou and Erika, reading is another way to unwind.

A review of 43 publications on reading for pleasure identified several mechanisms that may contribute to well-being, including creating distance from everyday stressors, intellectual stimulation, self-understanding, empathy and connection with others (Sirisena et al., 2025).

Reading can therefore be a way to slow down, discover different perspectives or simply give ourselves a moment away from everyday life.

Being Well Connected

For Erika, participating in community activities and surrounding herself with people who make her feel good contribute to her sense of balance. Natacha also values her relationships with others and makes time to call and see friends. Caring for her cat, playing with him and petting him are also moments that contribute to her well-being. Marilou similarly finds a great deal of comfort in spending time with her dog. 

In 2025, the WHO Commission on Social Connection estimated that approximately one in six people worldwide experiences loneliness and highlighted the importance of social connections for health and well-being (World Health Organization, 2025).

Being well connected does not necessarily mean having a large social circle. Family, friends, colleagues, community and companion animals can all play different roles in our well-being.

Many Paths to Well-Being

Across all these responses, one thing stands out: there is no universal formula.

Taking care of ourselves does not necessarily involve an activity either. For Mounir, it also means putting what happens to him into perspective, recognizing what is beyond his control and accepting that he cannot control everything. This outlook helps him take a step back. 

Well-being can be physical, emotional, social, cultural, spiritual or creative. It can involve movement or rest, time alone or time in community. Our culture, environment, abilities, health and experiences can also shape what makes us feel well.

On World Mental Health Day, perhaps there is one simple question worth asking: what makes me feel good?

Need Support?

Taking care of our well-being can also mean asking for support. Several free and confidential resources are available in the Northwest Territories.

NWT 811 Health Advice Line

Call 811 at any time to speak with a registered nurse. For mental health and wellness support, press 1. Services are available in French.

NWT Community Counselling Program

Free mental health and wellness counselling services are available to NWT residents, either in person in several communities or remotely.

988 Suicide Crisis Helpline

Call or text 988 at any time if you are experiencing thoughts of suicide or are concerned about someone else.

Kids Help Phone

Young people can access support at any time by calling 1-800-668-6868 or texting CONNECT to 686868. 

Hope for Wellness Help Line 

First Nations and Inuit people can access culturally appropriate support by calling 1-855-242-3310.

In an emergency or if there is an immediate risk of harm, call 911 or go to the nearest emergency department. 

References

Bizzozero-Peroni, B., et al. (2024). The impact of the Mediterranean diet on alleviating depressive symptoms in adults: A systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews.

de Witte, M., Spruit, A., van Hooren, S., Moonen, X., & Stams, G.-J. (2020). Effects of music interventions on stress-related outcomes: A systematic review and two meta-analyses. Health Psychology Review, 14(2), 294–324. https://doi.org/10.1080/17437199.2019.1627897

Fancourt, D., & Finn, S. (2019). What is the evidence on the role of the arts in improving health and well-being? A scoping review. WHO Regional Office for Europe.

Goyal, M., Singh, S., Sibinga, E. M. S., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018

World Health Organization. (2024). Physical activity. World Health Organization.

World Health Organization. (2025). From loneliness to social connection: Charting a path to healthier societies. World Health Organization.

Sirisena, M., et al. (2025). Reading for wellbeing: A realist review of evidence. Perspectives in Public Health. https://doi.org/10.1177/17579139251371961