VanCity IC

08/06/2026

You don’t need a better evening routine. You may need a better “off switch.” ☕ watch to learn

Most of us end work… but our nervous system never gets the memo.

One of the simplest things I do is make a hot drink when I get home.

Not because tea is magical

Because repetition teaches your brain:
Work is over. You’re safe now.

Your nervous system responds to cues more than intentions.

What’s your “I’m home” ritual?
UBCP/ACTRA ACTRA ACTRA Toronto Association of Mental Health Coordinators

07/24/2026

If you’ve ever said something you regretted...
Sent the text.
Raised your voice.
Or made a decision in the heat of the moment...
This is for you.
When your nervous system detects threat, the thinking part of your brain becomes less accessible. That’s why even small moments can suddenly feel overwhelming.
The next time you feel yourself getting activated, remember one word:
PAUSE.
P: Plant your feet.
A: Air out with one slow, long exhale.
U: Unclench your jaw, shoulders, and hands.
S: Scan: What am I feeling right now?
E: Engage with your surroundings by noticing five things you can see.
It won’t solve the conflict.
But it can stop your nervous system from making the decision for you.
Regulate first. Respond second.
Save this so it’s there when you need it…not after.
Share it with someone who could use this reminder today.

07/14/2026

If you’ve ever gotten so angry you felt like your head was going to explode...
Read this before your next argument.
Your anger isn’t the problem.
Your nervous system is trying to protect you.
When your brain thinks you’re under threat, even something small can feel massive. That’s why you send the text. Raise your voice. Say something you wish you could take back.
Instead...
Grab something cold.
Hold it against your cheeks or around your eyes.
Inhale, then Take one slow, long exhale.
It takes less than 30 seconds.
No, it won’t solve the conflict.
But it can stop your nervous system from making the decision for you.
Regulate first.
Respond second.
Save this for the next time you’re ready to lose your s**t, and send it to someone who needs it.
Association of Mental Health Coordinators ACTRA Actsafe Safety Association UBCP/ACTRA

07/08/2026

You’re probably holding tension right now… and don’t even realize it.

Before you keep scrolling:

• Unclench your jaw.
• Drop your shoulders.
• Take one slow breath.
• Make your exhale a little longer than your inhale.

That took less than 30 seconds.

Your nervous system doesn’t only need support when you’re overwhelmed. It responds to these tiny moments of safety throughout the day.

If your body feels lighter after doing that, that’s your reminder that regulation doesn’t have to be complicated.

💛 Take a second at your Self Regulation Station.

Save this for the days you forget to check in with yourself and send it to someone who needs the reminder.

07/05/2026

You don’t need a vagus nerve gadget…. You need a hand and 30 seconds
There’s a lot of noise online about needing the latest wellness tool…
But you can stimulate a branch of your vagus nerve with nothing but your own hand. Cost: $0.
This is one of my favourite nervous system regulation tools because it’s simple, accessible, and you can do it almost anywhere.
Sometimes the most effective tools are the ones you already have.
❤️ Save this for the next time your nervous system needs a little support.

06/20/2026

If you’ve ever sat in your car after work and just... made random noises before driving home...
There’s a reason.
Your nervous system might have been trying to regulate itself.
One of the simplest ways to release stress is something most of us learned as children:
🎵 Humming.
Not because it sounds pretty.
Not because it’s a mindfulness exercise.
Because vibration and sound can help signal safety to a stressed nervous system.
I recommend this tool all the time because it’s realistic.
You can do it:
• Between takes on set
• In the washroom before a difficult conversation
• Walking to your car after work
• On your lunch break
• While making dinner
No one has to know you’re doing it.
And if you’re alone in the car?
Hum as loudly as you want.
Sometimes regulation doesn’t look like meditation.
Sometimes it sounds like humming your favorite song on the drive home.
Save this for the next time your stress follows you out of work.
Association of Mental Health Coordinators Screen BC - Motion Picture Production Industry Association GEMS Vancouver Voices With Impact Film Festival Spindle Films Foundation

06/17/2026

The best emotional regulation tool I’ve ever learned doesn’t sound like emotional regulation.
It sounds like a film set.
It sounds like a Tuesday.
It sounds like life.
It’s called S**T.
When things get overwhelming:
S — Stop
H — Have a breath
I — Identify what’s happening
T — Take the next step
That’s it.
Not:
Fix everything.
 Figure out your future.
Control everyone else.
Just:
Stop.
Have a breath.
Identify what’s happening.
Take the next step.
Most people don’t need a better plan.
They need a pause between what happens and what they do next.
Ten seconds can change the next ten hours.
When everything feels like S**T, use S**T.

06/12/2024

Here’s your regulation tool for today. This one’s great when you’re feeling anxiety or your cells are feeling activated in an anxious way. This helps the energy to be used in a way so that the cells can find stasis again **unfx **unintimacycoordinator **un #口腔衛生 #将軍 **unintimacycoordinator

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06/08/2024

🎬✨ Sofía Vergara shares insights on the psychological impact of acting during the Hollywood Reporter roundtable. 🎭Using our bodies to step into a character for 8, 12, 16 hours a day can affect us psychologically. Our cells become activated, unable to distinguish between pretend and real. This can have lasting effects, she shares it affected her sleep and her emotions off set.Mental health coordinators support both production and performers. They help regulate our nervous systems and mitigate the impact of intense roles. 🧠💪Sofía mentions struggling with sleep and emotions after leaving set. At Vancouver Film School, we tell actors: if you feel this way after a scene, it’s a sign of great acting. But it’s also vital to mentally and physically leave the character behind.Mental health is just as important as performance. Let’s support our well-being on and off set! 💚 **un

05/30/2024

Here’s your quick regulatory tool for today! Stimulating the vagus nerve in order to activate the parasympathetic nervous system. This will help create a sense of calm, can lower heart rate and blood pressure! WHAT!! WHAT!!! !!! **unfx **unintimacycoordinator **un

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