This article is originally written by Julie Jaggernath, posted to nomoredebts.org. To access the original post, please click on the link. What is the Best Way to Pay Off Debt? The best way to pay off debt can be difficult to figure out. Maybe you are considering the snowball method versus the avalanche effect. Maybe you just feel trapped by debt and don’t know where to begin. Regardless of the season, being in debt can feel like you’re frozen in the past, living life just spinning your wheels and never getting ahead. If debt is holding you back, here is what you can do about it. There are debt repayment strategies that work. If you’re serious about taking control and getting rid of your debt fast so that you can move on with your life, it’s worth considering the snowball effect versus avalanche effect. What Does Snowball vs Avalanche Mean? Snowball versus avalanche means making minimum payments on all of your debts and choosing one debt for special attention. The “special attention” you give it is higher payments. Any extra money you find goes towards this one debt. The difference between snowball vs avalanche debt payment is how you choose the one debt that gets the special attention. How the Snowball Method Works – Pay off Debt Starting With the Smallest Debt First In the snowball method, after you make minimum payments on all of your debts, your debt with the smallest balance is the one you single out for special attention. Once it’s paid off, you take the money you were paying towards it and put that money towards your debt with the next smallest balance. You may also want to consider using a free online debt snowball calculator in order to better help you create a plan of attack to get out of debt. With the debt snowball plan, as you work your way from smallest balance to largest balance you gain momentum; like a snowball that gets bigger and bigger, your payments get bigger and bigger. The advantage of the snowball method is that you quickly see the benefit of your hard work. Paying that first debt off feels good, and success motivates you to keep going. How the Debt Avalanche Method Works – Pay off Debt Starting With the Highest Interest Rate First The debt avalanche method works much the same way as the debt snowball method does, but the debt you choose for special attention is the one with the highest interest rate (even if it has the lowest balance owing). By paying off your highest interest debt first, followed by the next highest one, the third highest, and so forth, the money you save on interest payments is put towards paying off your debts. With credit card interest rates coming in on average between 19% and 30% only paying the minimum payment might not be enough. You will pay less interest overall with the avalanche versus the snowball method. When you make payments that bring your overall balance owing down, it will start to raise your credit score. But you wouldn’t be alone if you’re wondering if the time and interest savings difference is significant. Snowball vs Avalanche Calculator – How to Choose the Right Method to Pay Off Debts Fast? Some people swear by one debt repayment method; others by the other method. It is tough to know how to choose the fastest way to pay off debt. Is the snowball or avalanche better? Use our pay down debt fast calculator to find out. Ultimately, the snowball effect vs avalanche effect might not come down to the numbers. In fact, the emotional side of money management plays a more important role in debt repayment than most people realize. Use whichever method keeps you motivated to pay off debt, become debt free and work towards your goals. Often, the difference between these two methods is not worth worrying about just as long as you are working towards the end-goal. That being said, if it’s more personally satisfying to knock all your debts off the list one by one, then the debt snowball method might be right for you. If paying the least amount of interest is most important to you, then the avalanche method might be a better choice. Set up mobile or online banking with your financial institution to pay off a credit card online quickly and easily. However, when it comes right down to it, the best way to pay off debt is the way that works for you.

Written by Gregg Taylor, Regional Director of FSEAP Deciding to talk with someone out of concern for their mental health, especially an employee or colleagues, may feel daunting. You may wonder what's appropriate to say, whether you will come across as judgmental, or fear that you will 'get it wrong' or misinterpret what you are seeing. The reality is that if someone is struggling with personal distress or mental health concerns, open non-judgmental communication and connecting is what they need most - as no amount of hiding will help them feel better or deal with their challenges effectively. At some point, it’s much better to deal with a suspected problem directly and offer what may be much needed help or support. Everyone needs help sometimes. Below are a number of tips and strategies for recognizing when an employee or colleague might need a helping hand, and describes how to reach out in a way that is respectful and supportive. Here are a few signs that things may not be going well for an employee or colleague: arriving late for work more often than not (or not checking in regularly if working remotely) frequently calling in sick making up excuses for overreacting or becoming more angry than the circumstance warrants not remembering what to do or not being able to concentrate making excessive mistakes - or performing inconsistently or below normal levels shifting unexpectedly from easy-going to grouchy; becoming difficult to be around, snapping at colleagues for no reason avoiding responsibility, or refusing to take responsibility avoiding socializing and withdrawing from normal conversation showing up at work with signs fatigue or exhaustion The iceberg analogy - behaviours seen, underlying causes unseen. Like this iceberg, we may see the signs but never know (until we ask) what might be hiding under the surface. Knowing when and how to help. So, what do you do when you think someone might need a helping hand and you’re willing to offer them yours? Before you do anything, first check in with yourself. Is this the best time for you to have this conversation? Are you feeling calm enough, well enough, strong enough? If you are, great! If not, take a moment to get grounded yourself so you can focus on the other person in the moment. Be prepared for a variety of responses. They might be open to talking to you, or may become emotional or even respond with anger or defensiveness, not ready to hear what you have to say. They might be offended and suggest you've made a mistake, or tell you to mind your own business. Whatever their response, it’s important that you know and maintain your own boundaries, and respect the other person’s willingness or unwillingness to accept your support. You are simply trying to state what you’re observing, and offering support in response. Follow these five steps to lend a helping hand: Ask if your employee/colleague is willing to chat with you. Find a quiet space that’s private for this conversation, or ensure there is privacy (on both ends) of a phone or video call. Focus the discussion on what you’ve noticed - changes in behaviour, appearance, performance, or attitude - and share your concern for their well-being. Leave room for a response and listen to them without judgment. This is crucial, and will go a long way to inviting openness and sharing. (If they aren't ready or willing to talk, remind them that you are there to talk and listen any time.) Ask them what they need and how you can help. Reassure them that you will respect confidentiality. Depending on the issues that surface, suggest they access appropriate professional support, and remind/inform them of any available services such as their EAP, extended health benefits, or other community health services. If they are reluctant to call or reach out on their own, suggest you make the initial call together. Remember, you're not there to diagnose the problem. It’s not on you to diagnose any issue, or provide counselling. You are offering a helping hand to someone you’re concerned about, suggesting suitable help, and fulfilling your mandate as a manager which is to: ensure the psychological health & safety of your employee or colleague confirm that their well-being is appropriately supported verifying that they can continue to work safely and taking appropriate action to address any issues related to poor performance and the well-being of the overall team. While you should always emphasize that sharing personal information is voluntary, and that a person can maintain their privacy, as a manager you may need to establish a performance management plan if changes in workplace behaviour have become an issue of concern. Giving and receiving help. Remember, its' completely reasonable for you to ask for support before, during, and after this process as well. Consult with your manager, an appropriate leader, HR staff, or your EAP, for guidance and feedback on your approach. *** Gregg Taylor is Regional Director of Family Services Employee Assistance Programs (fseap). Gregg is a Registered Clinical Counsellor and Chartered Professional in Human Resources (CPHR) and is a leader in the workplace mental health and wellness field. His specializations include Psychological Health & Safety in the Workplace, Wellness programs based on the principles of 'Workplace Psychological Wellness and Mental Fitness', and evidence-based positive psychology practices that contribute to healthy and effective workplaces.

For many of us, a substantial portion of our lives are spent at work. There are many key ingredients that go into crafting a healthy workplace that supports a thriving organization. One essential component? Psychological safety. What is psychological safety? Psychological safety revolves around feeling secure enough to take interpersonal risks, such as: Speaking up Sharing ideas Expressing concerns Dissenting respectfully Admitting mistakes A psychologically safe workplace is about fostering a work culture that encourages these behaviors without the fear of damaging one’s self-image, reputation, status, or career. This type of workplace promotes growth, learning, and positive change for the individual and the workplace, while positively motivating employees to engage actively and authentically at work. Why does psychological safety at work matter? Research shows a tangible impact of psychological safety on: Better collaboration Heightened trust Increased engagement in training and quality assurance Enhance job satisfaction Improved overall performance A lack of psychological safety also unsurprisingly directly correlates with stress, burnout, and higher job turnover rates. How can you help build psychological safety at work? While psychological safety is not solely reliant on personal traits, cultivating a safe and supportive work environment can still depend on your general attitude toward work. For example, you may experience a higher level of safety and satisfaction if you have a “growth mindset” - meaning you see skills as something that can be learned and improved on with effort rather than a fixed innate talent, and that mistakes are essential to learning rather than signs of inadequacy. However, even if you have these traits, a supportive workplace culture is still important for a thriving workplace. Something else to be mindful of are the diverse cultures and backgrounds in the workplace. Certain communities, such as BIPOC, experience different social stigmas and standards compared to others. Keeping in mind how different cultures may understand and define inclusion can greatly impact your organization’s approach to psychological safety. Building psychological safety from a leadership position: The way that leaders approach and interact with employees sets the foundation for the team. Here are a few tips on how to build a psychologically safe workplace: Prioritize relationship-building, equity, and inclusivity. Trust is established by being consistent, supportive, and fair. Embrace a growth mindset when interacting with your team. Encourage initiative, effort, and improvements, and view mistakes as opportunities for collaboration and growth. Provide clear expectations and structure. Lead by example: share ideas, voice opinions respectfully, and own up to mistakes without self-criticism. Exhibiting strong leadership behaviors can influence employees positively. Get to know people who report to you and build trust by being consistent, supportive, and responding with empathy. Understand when employees share their personal challenges and encourage self-care and boundaries. Learn about your team’s strengths and limitations and provide equal opportunities and reasonable accommodations that can help your team thrive. If you’re not in a leadership role: Many of the same suggestions still apply! As an employee, you can build a culture of greater psychological safety by: Focus on fostering relationships with your colleague through kindness and support. Develop a growth mindset, and treat mistakes as learning opportunities and be thoughtful about what led to them. Model behavior you want to see by taking interpersonal risks and sharing thoughts and ideas - unless your workplace penalizes such actions. In that case, this is a good opportunity to advocate for policies and practices that support workplace psychological safety, Building psychological safety takes time and dedication, but the payoff is invaluable. A healthier workplace that allows authenticity and active engagement is a workplace that can flourish - it’s an investment well worth making. This article was inspired by MindBeacon.

As we move out of summer vacation mode, and back into the full swing of things, it’s time to get organized. The return to routine is a great opportunity to set up some healthy habits that will keep you on track for the rest of the year. With a little planning, you can enjoy healthy meals during the busy work week, without the stress. Healthy meal prep will allow you to discover the pleasure of cooking and eating well and save you from having to resort to costly and less nutritious fast-food, takeout and vending machine options. Finally, you can reach your health goals, say goodbye to mealtime madness, and say hello to feeling totally on the ball. Get started with these 5 healthy meal planning: Plan Your Schedule: Choose one day of the week to sit down and plan your weekly menu, including meals and snack options. From there you can make your grocery list, decide when to shop, and schedule when you’ll have time to meal prep and cook. Give Yourself a Head Start: When you’re not in a rush, do a bit of prep to help yourself later. For example, when you get home from grocery shopping, do some basic prep as you are putting your groceries away, like rinsing and trimming your celery so that the stalks are stored clean and ready to use. Or when things settle down in the evenings, take a few minutes to chop some veggies or portion out ingredients for the next day, so cooking is quicker when the time comes. Do a little today, and you’ll thank yourself tomorrow. Keep Inventory: Take stock of your pantry and freezer staples regularly to make sure you always have your essentials on hand. Have a system to easily add items to your grocery list as needed, like keeping a running grocery list on your phone. Using an application like Google Keep or AnyList will allow your household member to easily share the list. Be sure to check off the items as you buy them to keep the list up to date. Make Your Menu Multitask: For the minimum effort with maximum results, think of meal ingredients that can multitask. For example, if you’re grilling chicken for dinner, make extra to go in a Caesar salad, or a grilled chicken wrap. Cooking a side of quinoa with your salmon today? Use leftovers for your buddha bowl tomorrow and add some to your homemade veggie burgers the next day. Include Light Days: Be realistic with your menu, and plan to do less cooking on the days that are extra tight on time or low on energy. That could mean eating leftovers, or planning for very quick and simple options. If you’re looking to do more healthy meal planning, we have a challenge for you! The 30-Day Healthy Meal Planning Challenge will help you learn to plan and prep healthy menus, while working with a FSEAP Registered Dietitian to create lifelong change. Your FSEAP Registered Dietitian will coach you every step of the way to help you achieve your nutrition goals in a way that fits your life. The 30-Day Healthy Meal Planning Challenge: This September, sign up for the 30-Day Healthy Meal Planning Challenge and get coaching from a FSEAP Registered Dietitian. Your dietitian will work with you side by side to help you reach your goals. In this 30-Day Challenge, you will: Receive practical information, recipes, and tips to get started, and to keep you motivated, focused and successful! Get personalized guidance while discussing your progress and questions with your Registered Dietitian in 30-minute weekly conversations. Be supported and coached throughout the entire 30-day journey. Challenge Accepted? Call FSEAP to sign up for the 30-Day Healthy Meal Planning Challenge, or to find out about the Nutrition Counselling Services.

The natural environment is changing, and people are worried about what it means for the future. That worry, which is increasingly becoming severe enough to cause distress and dysfunction, is called eco anxiety. The American Psychological Association and ecoAmerica have defined eco-anxiety (aka climate anxiety) as “a chronic fear of environmental doom.” This fear can stem from direct experience of extreme weather events and environmental change (e.g., floods, forest fires, hurricanes, drought) or exposure to climate change information through news media and other sources. For more information about eco-anxiety, who is at risk, and how to be supportive, please visit: https://mentalhealthcommission.ca/resource/understanding-and-coping-with-eco-anxiety/ Please reach out to your EFAP for support if you are struggling with eco-anxiety or experiencing stress regarding the wildfires. We are here to offer counselling and other services which can help you cope during a difficult time.

Earlier this year, our partner MindBeacon hosted a webinar to help those impacted by the wildfires understand mental health challenges, what coping mechanisms exist, how to best support children through disruptions and more. As wildfires continue impacting Canadians across the nation, levels of stress, anxiety and grief are on the rise. We recognize how devastating the wildfires have been this year and we hope to remind you and those that surround you that we continue to be a safe space to turn to. Our therapists and iCBT supports are available for counselling during these challenging times and beyond. If there's anything else we can do for you, please reach out to your EFAP for support. Please click to watch the Eco-Anxiety webinar. This content was shared with permission from MindBeacon.

As many Canadian residents are grappling with the impacts of the regional wildfires, mental health challenges are on the rise. Daily disruptions due to home evacuations can leave many with increased levels of grief, anxiety and distress. If you’ve been impacted, to help you and your family through this challenging experience, we’ve compiled the tips below to help you manage anxiety levels during this time: Stay informed but limit exposure: Stay updated with reliable sources of information about the wildfires, but avoid excessive exposure to news or social media coverage that can intensify anxiety. Set specific times to check for updates rather than continuously monitoring the situation. Create a safety plan: Develop a clear plan for what you and your loved ones will do in the event of a wildfire. Knowing that you have a plan in place can provide a sense of security and control. Practice relaxation techniques: Engage in relaxation exercises such as deep breathing, meditation, or progressive muscle relaxation. These techniques can help calm your mind and body when anxiety arises. Stay connected: Reach out to friends, family, or support groups to share your feelings and concerns. Connecting with others who are experiencing similar anxieties can provide a sense of validation and support. Focus on self-care: Prioritize self-care activities that help you relax and reduce stress. Engage in activities that bring you joy, such as hobbies, exercise, reading, or spending down time with family. Taking care of your physical and emotional well-being is essential during times of anxiety. Seek professional help: If your anxiety becomes overwhelming, consider seeking support from a mental health professional. They can provide guidance, coping strategies, and support tailored to your specific needs. Remember, everyone copes with anxiety differently, so it's important to find the strategies that work best for you. Be patient with yourself, practice self-compassion, and reach out for support from our professionals whenever you feel the need. We have short-term counselling and iCBT supports which can help you through this difficult time. This content was shared with permission from MindBeacon.

Flourishing is a state of well-being that is about connecting with yourself, cultivating and applying your strengths and talents, becoming more self-aware, and living with a deeper sense of purpose - all of which create greater resiliency to the stressors life presents you with. Flourishing is not something that happens by chance, but rather something that can be cultivated and enhanced through intentional actions and practices. Some examples of flourishing might include: Feeling energized and motivated to pursue your goals Maintaining a healthy work-life balance Feeling connected to others and building positive relationships Engaging in regular physical activity and maintaining a healthy diet Practicing mindfulness and stress-reduction techniques Our daily lives are full of responsibilities, stress, and individual challenges. How well are you able to manage these circumstances? If you would like to work towards flourishing, here are some tips to help: 1. Practice gratitude Gratitude is one of the most powerful ways to increase your well-being and happiness. It involves appreciating the good things in your life, both big and small. Gratitude journals (writing down things in life you are grateful for) have been found to increase several aspects of flourishing. 2. Pursue meaningful activities When we volunteer or perform acts of kindness, we experience a “helper’s high” that can boost our mood and increase our sense of well-being. Acts of kindness can help you flourish by providing a sense of social connection, purpose, happiness, and well-being. 3. Self-compassion Be kind, understanding, and forgiving towards yourself. You can do this by caring for yourself as you would your own child, challenging negative thoughts, and accepting your imperfections. 4. Focus on your strengths and values. When we use our strengths and live according to our values, we are more likely to experience positive emotions and feel fulfilled. Developing strengths can enhance our confidence, performance, creativity, and growth. It can also help us overcome challenges during times of stress. When faced with a challenging task, think about how you can use one of your strengths to tackle the task and make it more rewarding. 5. Connect with others Social support is important for our mental health. When we connect with others, we experience a sense of belonging and connection that can help us feel more positive emotions and improve our overall well-being. 6. Practice mindfulness Mindfulness can help you reduce stress, improve your focus, enhance your emotional intelligence, increase your self-awareness and self-regulation. 7. Focus on accomplishments A simple exercise, such as writing down three things that went well every night can increase "learned optimism," which is a term in positive psychology that refers to changing your attitude and thinking towards the positive while challenging negative thoughts and beliefs. How wellness coaching can help you flourish A wellness coach takes into consideration your individual circumstances to devise a personalized plan for your growth. Wellness coaching is present & future-oriented and helpful for individuals looking to identify goals for change, overcome challenges, and unlock their potential. Coaching provides an opportunity to learn about positive strategies and engage in activities that lead to a happier, healthier, and increasingly flourishing life. Wellness coaching can help you flourish by: 1. Increasing your self-awareness and self-compassion Discovering your strengths, values, and passions can help build a greater sense of identity and guide you to accept yourself as you are. 2. Uncovering your purpose Purpose, which acts as a compass to guide your actions with greater intentionality by providing meaning and direction, is linked to a greater sense of well-being. 3. Developing strengths Strengths are the positive qualities that we have or can develop in ourselves. They include skills, abilities, talents, virtues, and character traits. 4. Enhancing your motivation and engagement Setting meaningful and realistic goals that align with your vision and values can give you more confidence to overcome obstacles and take purposeful action. 5. Reducing your stress and anxiety Identify the sources and triggers of your stress and anxiety and learn mindfulness tools, relaxation techniques, and coping skills to manage them effectively. 6. Increasing your happiness and satisfaction Feeling satisfied and happy in life is directly linked to the practice of gratitude, optimism, and forgiveness. Coaching can help identify these areas and support you in reinforcing them within your daily life. 7. Enhancing your relationships and communication The quality of your social relationships greatly affects your well-being. Coaching can help you improve emotional intelligence and communication skills to build and strengthen your relationships with the people and communities that matter to you. 8. Achieving your goals The state of flourishing is realized when you feel passionate, internally motivated, and accomplished when striving for your goals. Coaching can help you connect with that motivation and discover creative ways to achieve these goals and celebrate your successes. Client testimonial I was feeling like I was ready for the change but overwhelmed with where to begin. I set better boundaries with my family and further determined how my relationship with them affects my overall health and well-being. I took steps towards becoming more active again and eating healthier, and I applied for grad school! I feel great. I feel accomplished and while I still feel like there is work to be done, I am positive about the next steps and confident in my ability to achieve them. My coach really helped me to sift through all the noise and helped me see and focus on what is important, both short and long-term. I am still working towards my self-care and health goals, and I feel like I have the focus to do that now that I have worked towards my next professional goal which had been mentally holding me back till now. If you’re ready to start flourishing, FSEAP offers a broad range of support services such as counselling, life coaching, financial counselling, and more. Reach out to your EAP provider today to learn more.

After a long winter, spring is finally here, with its promise of sunshine, renewed energy, and markets stocked with plenty of fresh, local fruits and vegetables. This is the perfect time to focus on making some healthy changes to eat well and live well. Cutting down on highly processed foods and upping the whole foods on your grocery list is a great first step toward a nutrient dense diet that will help you feel your best. To help you get started, here are 5 tips for eating more whole foods this spring: 5 Tips for Eating Well with Whole Foods: Go for Plant-Based Foods: Take advantage of the fresh local produce of the season and aim to fill half your plate with colourful fruits and vegetables. Generally, the more colourful the flesh, the higher the vitamin, mineral and antioxidant content. Also consider adding some meatless dishes to your menu, opting for plant-based powerhouse proteins like tempeh, tofu and legumes. Read Food Labels: To cut back on processed foods, a quick tip is to check the ingredients list. A shorter list often means a less processed product, and less unwanted additives. Also keep in mind that ingredients are listed in order of predominance, with the main ingredients first, followed in decreasing order by those in smaller amounts. Cook More Often: Take pleasure in cooking your own meals and snacks. This way you can control what goes into your food, and even save money while you’re at it. You don’t have to be a master chef to make healthy, delicious dishes. Get started with quick and easy recipes like a stir-fry or meal salad. Kick it up a notch by making your own healthy snacks like homemade granola bars, roasted nuts or hummus. Go With Your Gut: To promote gut health, add fermented foods to your diet like kombucha, kefir in your smoothies, and kimchi in your sandwiches! They are full of live bacteria that are beneficial for your gut health! Get Inspired: Use your favourite herbs and spices to make delicious whole foods meals like Thai curry or Mexican vegetarian chili. Explore new recipes and try experimenting with new ingredients you haven’t used before. Eating whole foods can be fun, flavourful and delicious! If you are inspired to embrace a healthier way of living this spring and you want help to get started, you’re ready for our Whole Foods Challenge! Sign up for the 30-Day Whole Foods Challenge, and work with an FSEAP Registered Dietitian to embrace whole foods as the foundation of a healthy diet and create lifelong change. Throughout this challenge, your FSEAP Registered Dietitian will provide you with guidance and support to help you set your goals and create a plan to reach them. Having a FSEAP dietitian in your corner means you’ll have all the resources you need to start strong, be accountable for your progress, and stay motivated on your path to success. We know you can do it! 30-Day Whole Foods Challenge This spring, sign up for the 30-Day Whole Foods Challenge and collaborate with an FSEAP Registered Dietitian to make some healthy changes that fit your lifestyle. They will work with you to create a personalized nutrition plan to meet your nutritional needs and reach your health goals. In this 30-Day Challenge, you will: Establish your main S.M.A.R.T. goal(s) and learn how to work toward them in a manageable way. Discuss your progress with your Registered Dietitian in 30-minute weekly conversations. Be supported and coached throughout the entire 30-day journey. Receive practical information, recipes, and tips to keep you motivated, focused and successful! Challenge Accepted? Call FSEAP to sign up for the 30-Day Whole Foods Challenge, or to find out about the Nutrition Counselling Services.

Mental health can affect and dictate almost all aspects of our lives. Our experiences in life are filtered through the lens of our mindset, so what we think directly influences our feelings and actions. If we are feeling depressed and anxious, everything in life can be affected by this state of mind. When your mental health feels sensitive and out of sorts, it may be a sign that you need to confront your feelings and connect deeper with yourself. Having a relationship with ourselves is a very real and crucial part of life - this is our self-esteem, self-worth, self-acceptance, self-concept, and self-evaluation. This is the most important relationship we have, as it sets the tone for all of our other relationships in life. If we love and accept ourselves, we are more inclined to be forgiving of our mistakes and react less critically to our shortcomings. We see our worth and choose to treat and speak to ourselves with dignity and respect. This can lead to fewer negative thoughts and reactions and a more positive outlook in your life. Therefore, improving our relationship with the self is a crucial part of improving our mental health. Taking the time to be intentional with how you show up for yourself, whether it is to listen without judgment or take space to experience your feelings, is important to cultivating a positive self-understanding. In this process, you learn to value your strengths and weaknesses while evaluating yourself from a place of compassion. Here are 5 tips to help you connect with yourself: Journaling Journaling is an effective way to observe your thoughts and feelings as the act of writing lets you visually see the commentary in your head. Think of them as colors - the thoughts that run through your mind will alter how you view and approach life. Take notice, are they: Critical? Confused? Loving? Hateful? Kind? Sorrowful? Jealous? Envious? Ask yourself if you would ever speak to someone else in that tone or with those words. If the answer is no, then perhaps it’s a sign to work on being more compassionate and understanding to yourself. Meditation Meditation is a powerful tool that helps us become increasingly self-aware. Thoughts create feelings, and feelings generate action. Practicing meditation helps you become mindful of the influences between your thoughts, emotions, and actions by observing them through a third-person perspective rather than embodying them as your identity. This self-awareness reminds us that you are not your thoughts and feelings - you are simply the vessel that is experiencing these things. By understanding these patterns, it can help us understand our emotions and motivations and guide us to take aligned action toward our goals. Meditation can also release stress and tension, and better equip us to navigate the challenges of life with greater clarity. Exercise Regular exercise can have profound impacts on your self-relationship by fostering greater respect and acceptance. Physical activity is proven to boost mood, reduce stress, and alleviate symptoms of anxiety and depression - all of which can contribute to a positive self-image. Challenging yourself physically will test your own limiting beliefs and lead to a more compassionate self-relationship. Over time, pursuing your fitness goals will strengthen your pride, confidence, and trust in the self. Hobbies Hobbies are an important but often neglected part of adult life. Making space to explore your changing interests and engage in meaningful activities can bring you joy and fulfillment. Hobbies are a great way to tap into “flow” - a term used in positive psychology that describes that feeling of energized focus and enjoyment while in the process of an activity. By focusing on the task at hand, it can help reduce stress and anxiety, disconnect you from the distractions of daily life, and create a space for self-discovery and personal growth. Hobbies are also a great way to express yourself - it is something done only for yourself, and not for anybody else. Personal Development Like hobbies, exploring self-development helps build and strengthen your personal image by exploring the areas that you wish to improve. Through this process, we develop a greater sense of our strengths and weaknesses, practice patience, and learn to give ourselves grace as we challenge ourselves. This gives you the opportunity to appreciate the journey of becoming your best self. There are many ways to seek self-improvement. Some popular resources include books, podcasts, YouTube, and online courses. Personal development is important because it gives you a choice to change. The more you are able to identify what you want in life and take intentional, aligned action, the more you grow into your full potential. Cultivating this self-awareness empowers you to build a more confident and capable version of yourself. FSEAP offers an online health and wellness resource library that includes articles, videos, podcasts, and online programs for personal change and development. For more comprehensive supports such as access to counselling, dieticians, and worklife supports, contact us.