Everyone has different goals. What they are depends on you. What are your financial goals? To set goals, you need to step back, look at the big picture, assess where you are, evaluate where you want to be, determine when you want to arrive there, and give some thought to how you will get there. Address these three key questions to set your goals before progressing towards them. What do you want to achieve? When do you want to achieve it? What is the amount of risk you are comfortable with? Think of your financial goal setting as a journey. It’s best to set up and follow a personal map. You can break your map down into three main components. 1. Work with a good financial planner You have all the key components to reach your destination successfully, but you may need a navigator to help you along the way. This is where a financial planner comes in. They cannot guarantee that your journey will succeed, but they can help point you in the right direction. A good financial planner will ensure that there are no shortcuts on your journey and will advise you that there will be thunderstorms and sunny days along the way. They can’t completely protect you from the storms, but they should be able to help you get through the worst of it relatively unscathed once everything settles down. You might even be able to benefit from a storm now and then. 2. Create a budget Your financial plan is the ship, and it is what will get you to where you want to be. The Captain, or in this case, your financial planner, will steer the ship. While these elements are important, it means nothing without the engine. Without an engine, or let’s say, a budget, your ship is going no place fast. A budget is the powerhouse behind your financial plan and puts you in control. Nothing works without it. 3. Track your expenses A budget says, ‘this is how I Wish I were spending my money.’ Tracking says, ‘this is how I am Really spending my money.’ It's best to have the reality of your spending habits speak directly to the desires of your budget and have them work together. If you don't know where your money is really going, then all you have is a wish list, and wishing won't move your ship (or pay the bills). So, how do you succeed down the path of financial goal setting? Have a plan. Figure out where you are, where you want to be, and how you will get there. Get a good financial planner to help you figure out a path to get you there (you may need to go through a few before you find one that is right for you). Make sure your plan is powered with a budget that includes expense tracking, and you will be well on your way to success. Tim St Vincent CEPF, C.I.M. (Hons.) Financial Educator, Credit Counselling Society If you need support getting a handle on your finances, speak with your EAP provider today. We offer consultations with CPAs and Certified Credit Counsellors to assist with budgeting, setting financial goals, managing changes in personal situations, and debt management.

Fall is quickly approaching, which can be an overwhelming time of transition. September tends to be more fast-paced and our healthy habits can be placed on the backburner as we head back to the grind at work. During busy times, many of us reach for convenience items to save time, especially when at work or on-the-go. Although easier to do, these costs can add up quickly and they are not always the most nutritious choices. Before making any lifestyle change, it is important to start out slow and keep yourself accountable. This will allow you to build your confidence in meal-prepping and develop sustainable healthy Check out these 5 meal prep tips: 1. Create a routine For successful meal prepping, developing a plan and prep schedule is key. Choose a day that you will draft a meal plan for the following week, build your shopping list and go grocery shopping. Finally, decide when you’ll have the most time to do most of the prep work. It can be a weekend day, or a weekday evening – whatever works best for your schedule. 2. Organize your pantry Pantry items are especially helpful for meal prepping, so knowing what you have on hand is crucial. Try organizing your food storage (i.e. pantry, fridge and freezer) in categories and ensure that everything is visible. Taking inventory of bulk or staple items like rice, canned goods and spices every few weeks is useful to make sure you never run out of what you need! 3. Start out simple When you are first learning about how to meal prep, you don’t need to choose fancy and complex dishes. Try starting out with preparing grab-and-go snacks like chopped up veggies, yogurt parfaits or homemade trail mix. You can even start out with prepping individual items that can added to a variety of meals and make different dressings or spice mixes to add variety to your menu. This can include grilled chicken, rice, hard boiled eggs, and roasted vegetables. 4. Choose versatile ingredients When planning your meals, choose foods that can be used in a few different dishes. This not only saves costs, but prep time and storage space as well. For example, quinoa can work as a side dish, be added to salads, or be used to make veggie burgers; canned tuna can be added to sandwiches, pasta salads or even a casserole! 5. Learn to multitask Do you find that you cook less at home because each recipe takes too long? If so, meal prepping can help! Organize your recipes by cooking time, cooking method and utensils required and learn to multitask so you can maximize your time and meals made. For example, try chopping your veggies while your potatoes are roasting, or use the same pot for your noodles as you used for your rice. If you’re looking for more meal prep tips during this next transition, this is the challenge for you! Sign up for the 30-Day Meal Prep Challenge, and work with a FSEAP Registered Dietitian to create lifelong change. Throughout this challenge, your FSEAP Registered Dietitian will provide you with guidance and support to help you create your goals and succeed. Having a FSEAP dietitian in your corner means you’ll have all the resources you need to succeed, as well as be held accountable for your progress and stay motivated throughout. We know you can do it! The 30-Day Meal-Prep Challenge This September, sign up for the 30-Day Meal Prep Challenge and collaborate with a FSEAP Registered Dietitian. They will work with you side by side and personalize a nutrition plan to your needs. In this 30-Day Meal Prep Challenge, you will: • 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 Meal Prep Challenge, or to find out about the Nutrition Counselling Services.

Trigger warning: This content contains information about suicide. This may not be reassuring and can be triggering to some individuals. We ask you to consider leaving this platform if you think the discussion could be traumatizing to you. For immediate help, please call the 24-7 Canada Suicide Prevention Service +1 (833) 456-4566 How are you? “Let’s talk about you. How are you really feeling? Are you doing and feeling okay? Could you tell me more about why you are feeling okay or not feeling okay? How can I help? I am here, ready to listen.” Suicide is a public health and safety issue. It can affect us all, but it is preventable. Asking someone without judgment how they are really feeling is the first step to help save a life. Fear, shame, and guilt lose their power when one person starts the conversation and genuinely asks someone, “How are you?” What is World Suicide Prevention Day? World Suicide Prevention Day is a day to remember people who died because of suicide. It is also a day to reminisce about individuals who experienced suicide attempts. Together, people sympathize with families and friends who are grieving a loss of a loved one. What are the warning signs of suicide? The Mental Health Commission of Canada says that any significant change in behaviour or mood is a warning sign that someone may be thinking about suicide. Here are some examples of signs of fleeting thoughts of suicide: Risk taking or spontaneous behavior that is out of the ordinary Conversation or statements that indicate hopelessness, being a burden, or feelings of worthlessness Previous suicide attempt Depression followed by sudden cheerfulness and contentment, which may mean the person has made a decision to finalize a suicide plan Self-harming or reaching a point where self-harm is no longer an effective coping mechanism for them Suicide prevention resources: Here are some suicide prevention resources and other recommended tools to help avert suicide and to create hope: The Canada Suicide Prevention Service Help Line – If you are thinking about suicide or worried about someone who may be thinking of suicide, call the Canada Suicide Prevention Service. They are available 24/7 to talk to you. Canadian Mental Health Association’s Distress Line – Call (780) 482-4357 if you feel distressed, are in crisis, or need someone to talk to immediately. They will openly listen to you and support you emotionally. Hope for Wellness - This is a 24/7 crisis helpline open to all Indigenous peoples across Canada. Call 1-855-242-3310. If it is an immediate danger (for example, a person is unconscious), call 911 immediately. Recommended readings, free classes, and videos to help understand and prevent suicide: Warning Signs of Suicide – My Health Alberta lays out the different signs of suicide for different ages. This includes children and teens, adults, and older adults. Check this out to know the signals of suicide. Living Works Start – This is a free one-hour online classes that teaches you skills to know if someone is thinking about suicide and how to connect them to resources. This is available to everyone aged 13 years old and older. Understanding Positive Psychology – A science of what makes life worth living. This video explains the three different key elements to a happier, meaningful life. How Being Grateful Improves Your Health – Gratitude has the power to heal, energize and change our lives. This blog explains the benefits of gratitude to your physical and mental health.

Self-directed, personalized online Cognitive Behavioural Therapy programs. Evolution Health Systems offers an interactive, digital Cognitive Behavioural Therapy (CBT) treatment program designed to help individuals to overcome depression and anxiety, achieve healthy weight, or quit smoking. Access guidance that is specifically created to help with: Managing and Overcoming Anxiety Overcoming Depression Healthy Weight Quit Smoking Relationships Resolving Disputes Shyness and Sensitivity Role Transitions Grief and Loss Moving Forward The program utilizes proven approaches and evidence-based therapies to help individuals decrease symptoms by building the knowledge, skills and insight necessary to achieve their goals. Program modules include assessments, progress and symptom trackers, information sessions, tips and tools, discussions and worksheets, and questions to get you thinking, motivated, and help you move forward. Created by https://evolutionhealth.care. Links will redirect you to a website outside of FSEAP.ca.

Most people find at least one thing they like about their job, but after a long period of extreme stress, you may dread going to work or punch the snooze bar a couple of times more in the morning. As we spend most of our time at work, it’s crucial to prioritize workplace happiness and wellness. When you are happy at work, you are more productive, better focused, and likely to go above and beyond. You are also more pleasant to be around, resilient, creative, and make for a better leader and colleague. These are just some advantages you have when you are happy at work! It’s no surprise that income and enjoying your daily tasks contribute to workplace happiness. However, there are proactive ways to take happiness into your own hands. Here are some ways that you can begin to feel happier at work: 1. Maintain a work/life balance All work and no play is not good for the soul— Felix Sabates. Maintaining a balance between work and personal life is essential for our mental wellbeing. Have you ever come home from a long work day and not been motivated to participate in a hobby you love? So often, the desire to succeed professionally can make us neglect ourselves. Without a healthy balance, we are more prone to prolonged periods of stress and burnout. Achieving balance looks different for everyone and can change daily. It’s important to put your mental health at the forefront. Say no to taking on larger tasks when needed, turn your devices off after work hours, and recognize that what you get done in a day is enough. Remember to schedule time for self-care and fun. Feeling recharged will help you be more motivated and happier when Monday comes back. 2. Acknowledge progress and celebrate successes How great does it feel when someone acknowledges your skillset and accomplishments? Pretty good, right? Why not boost your happiness levels in the workplace by celebrating your success? When is the last time you rewarded yourself for a job well done? You can also take time to celebrate your colleagues’ successes. Complimenting others and giving praise can help you build connections in the workplace. Everyone likes to be noticed for the work they do! Set realistic expectations for what you deem to be an accomplishment. Checking off an item on your to-do list is a success in itself! 3. Build on your skills and learn new ones Repetition of the same tasks can become daunting and tiresome. However, most people feel happy doing the same thing each day while working towards building a skill. You can improve feelings of satisfaction when you learn new skills. Volunteer to take on a new type of task. Or look at professional development opportunities that interest you. Learning new skills can help you to feel inspirited and motivated each day. 4. Set boundaries Setting work boundaries is essential to avoiding burnout and increasing levels of workplace satisfaction. Cut, rearrange, and delegate tasks where possible, and remember that you are entitled to breaks! It's easy to lose track of time when you're focused on getting tasks done. Suppose you are someone who can easily get lost in work; schedule reminders to take breaks. A 5 or 10-minute walk around the office can do wonders! Set realistic expectations of your workload. Most people try to do more than feasibly possible. Learn to say "no" if you routinely say "yes" out of guilt or because you are afraid of displeasing or offending others. 5. Keep a clean workspace A few stacks of paper here and a few dishes there may seem harmless, right? The answer is no! Research shows that clutter has effects on our brains. It's distracting for us to be in cluttered and untidy environments. Visual reminders of unorganized environments drain our cognitive resources, including our ability to focus. Our brains like order, and clutter can increase cognitive overload leaving us feeling overwhelmed. Would you be happier sleeping in a clean, fresh bed or one filled with laundry, dog toys, or electronic devices? It's pretty clear what the better option is! When your workspace is free of clutter, you'll be able to stay more organized physically and mentally.

It is no secret that getting active provides many benefits to our overall health and wellbeing. We have all heard this echoed by doctors and fitness professionals for years. By now, we are well aware of the benefits of an active lifestyle: weight management, reduced risk of disease, and the ability to keep up with our kids or grandchildren, to name a few. Despite knowing the benefits of getting out of our chairs or peeling ourselves off the couch away from the TV, getting into a new fitness routine can be challenging. If you have ever started with good intentions but lost momentum, rest assured you are not alone. With that said, we think we can help and wanted to offer up a few strategies to make fitness fun and achievable, plus "rig the game" in our favor, so we stay active in the long run. Looking to start a new fitness routine? Try these four tips to help you create long-lasting healthy habits: Start Small. If you are getting active after a long hiatus, the best thing you can do is ease yourself into your new routine. We encourage you to set the bar low and start with simple actions that make exercise all too easy to accomplish on a regular basis. For some, a short walk during the day and a 5-minute stretching session are great places to start. For the more seasoned mover, perhaps beginning with a 30-minute training session or group class at the local gym is the right call. Regardless of where you are starting, make your habits achievable and realistic based on your current fitness level, and then add a bit of patience to the equation. The sum of these small positive actions will add up in the long run! Focus on one habit at a time. If you have written down a few health and wellness goals, that is a great first step. The next thing we are going to recommend is to focus on the one habit that will bring you closer to those goals. What we have noticed is that early success in a fitness routine may cause us to bite off a bit more than we can chew. So, instead of stacking multiple healthy habits all at once (i.e., walk and stretch daily, workout three times per week, etc.), focus on the one habit that will have the most significant impact on all of our goals. Then aim to stick with that habit for 21 to 30 days before adding more. Resist the temptation to do more as more is not better... better is better. Use your calendar. When starting a new fitness routine, the next thing to do is block off time in your calendar. This will keep your "fitness appointments" visible and help make them a priority when life gets busy. It can also be very satisfying when you look back at all the workouts you have done. Whether you prefer a good ol' fashioned agenda or a digital option, rest assured that the technology is not important. The act of prioritizing time for ourselves is what matters most. Add some buffer. The road to improved health and fitness is not a straight path, so be mentally prepared for the ups and downs. Instead of thinking about your fitness routine in the context of "all or nothing," we encourage you to think of it in terms of "always something." There will be times when life will get in the way, and we need to take a day off or two. That is okay! Maybe we can benefit from focusing on our recovery or nutrition habits in these instances. There will also be days when you get home late from work or a family event, and all you have the energy for is a short core routine or stretch session. That is great! The beauty of adding some buffer into our fitness plan is we continue to make forward progress regardless of the obstacle. There are many things that contribute to a successful fitness routine and these tips are simply a starting point and we encourage you to find the habits that work best for you. Something that works initially, may not work forever so be open to making adjustments to stay motivated about your health and wellness! - The LIFT session Team --------- LIFT session is a digital fitness and wellness platform, focused on helping companies build a more active and engaged workforce. Learn more at https://www.fseap.ca/worklife-supports

Summertime is here! We can start enjoying nicer climates and all the fun activities that come with it. And with warmer weather often comes a craving for light, refreshing foods and beverages. From summer salads to cold ice pops, there are lots of great eats to be had and time to enjoy them with our loved ones. Are you ready? Check out these 5 tips for enjoying a fun and healthy summer season: Enjoy the outdoors: Whether it be enjoying your workday lunch outside or enjoying a weekend picnic, eating outdoors allows us to get some fresh air and soak up some sun. Enjoying 10-30 minutes a day in the sun also allows our bodies to make all the vitamin D we need (which many of us North Americans need after a long winter with minimal sun exposure). Try finding new places to explore and enjoy some time outside! Remember to hydrate: With warmer weather comes warmer body temperatures and more water lost through breathing and sweating. It’s important to remember to stay hydrated, so you can avoid things like dehydration and heatstroke. Keep a water bottle with you wherever you go, and spice things up by making your own flavoured water (we like adding strawberries, cucumber, and mint). Plant a food garden: Reconnect with your food by growing it yourself. If you have a patch of land, patio, or even windowsill, chances are you can grow something. Search the internet for the foods to grow based on your environment and have fun with your own food garden. Whether it be fruits like berries, vegetables like peppers, or even herbs like basil, there are so many things you can grow! Try in-season eating: In-season eating is a great way to reduce your personal impact on the planet, and help you reduce food costs! In-season foods are often cheaper, whether it be at the grocery store or at the farmer’s market and are usually more nutrient-dense since they’re grown during their natural growing and ripening periods. More and more grocery stores are highlighting their in-season products, so check those out on your local flyers during your next visit! Discover plant-based recipes: Keep things light and fresh by exploring more plant-based recipes this summer. No matter what kind of dish you are preparing, there are plenty of plant-based recipes that can keep you satisfied. Plant-based options offer a plethora of vitamins, minerals and other essential nutrients, and digest quicker than meat so you can feel energized in the summer sun. Try something new by exploring new plant-based options for your weekly roster! If you’re interested in diving deeper into these tips, get in touch with your FSEAP Registered Dietitian today! If you’re especially intrigued about our last tip about plant-based eating, sign up for our 30-day Eat Less Meat Challenge! Get the support you’re looking for alongside plenty of tips, tricks and resources, all provided by your dietitian. The 30-Day Eat Less Meat Challenge This June, sign up for the 30-Day Eat Less Meat Challenge. Your FSEAP Registered Dietitian will tailor a nutrition plan to your needs and guide you with tips and resources to help you succeed! In this 30-Day Eat Less Meat Challenge, you will: Establish your main goal and learn how to break it into manageable tasks. Discuss your progress with your FSEAP Registered Dietitian in 30-minute weekly conversations. Be supported and coached throughout the entire 30-day journey. Receive practical information, recipes and mindful tips to keep you motivated, focused and successful! Challenge Accepted? Call FSEAP to sign up for the 30-Day Eat Less Meat Challenge, or to find out about the Nutrition Counselling Services.

Happy June! This month brings us the beginning of warmer weather, sunny days, and delicious food. Get ready for the season of barbeques with friends and family, picnics, and meals on restaurant patios. If you’re looking for ways to keep it light and fresh, while still enjoying your favourite eats, join us in our 30-Day Eat Less Meat Challenge! Enjoy more plant-based options such as fruits, veggies, whole grains, legumes, nuts and seeds without exclusively avoiding meat, fish, and other animal products. Does including more plant-based recipes pique your interest but you’re not sure where to start? Do you enjoy vegetarian meals but, struggle when it comes to cooking them? Or maybe you need new inspiration or recipes? If any of these things ring true, then this is the right challenge for you. During the next 30 days, your FSEAP Registered Dietitian will guide you toward making plant-based changes at a comfortable pace and keep you motivated every step of the way. This challenge is an opportunity for you to meet your goals while working around your schedule, personal needs, and lifestyle. In this 30-Day Eat Less Meat Challenge, you will: Establish your main goal and learn how to break it into manageable tasks. Discuss your progress with your FSEAP Registered Dietitian in 30-minute weekly conversations. Be supported and coached throughout the entire 30-day journey. Receive practical information, recipes and mindful tips to keep you motivated, focused and successful! Challenge Accepted? Call FSEAP to sign up for the 30-Day Eat Less Meat Challenge, or to find out about the Nutrition Counselling Services.

Professional development doesn’t stop the second you receive an educational certificate. Most people have plans and goals they want to achieve in their careers. These days it’s more and more common for people to switch careers throughout their lives, or even have more than one! Interviewing can be intimidating whether you’ve decided to switch careers or are new to the working world. These tips can help you feel calm and prepared for the big day. 1. Research the Company You may already know a bit about the company interviewing you. You applied to work for them after all! Reviewing the company website beforehand will help you understand what they do and their culture. Knowing some basics will give you talking points for the interview and show your interest in the company and role. 2. Prepare What You’ll Want to Say While you can’t predict what you will be asked, you can prepare some key speaking points. These can focus on your skills and strengths, what interests you about the role, and how you would be the best fit for the job. You can also prepare to tell the interviewer why you want to work there. Think about your and the company’s values (based on your research). Speak to how those values align with each other. Think about noteworthy accomplishments and how you can work those into questions. 3. Be on Time Being on time means being at least 10-15 minutes early. Plan your route and figure out where to park the day before. Have your interviewer’s contact information on hand, just in case. Remember to be friendly to the receptionist since this is where the interview begins, and then thank them on the way out. 4. Look Sharp! Plan your interview outfit ahead of time. Doing this will give you more time in the morning rather than scrambling to figure out what you will wear. It’s essential to be well-groomed to present a positive image of yourself. Don’t forget about non-verbal communication! Tone of voice and body language also play a role in how you present yourself. Practice speaking in a friendly yet assertive manner and pay attention to how you shake hands and maintain eye contact. 5. Ask Questions Impress the interviewer when you arrive with a notepad and pen. Ask 3-5 well-thought-out questions you prepared and wrote down in advance. Try to avoid asking about salary and benefits; you can research these answers. Instead, pose questions that reflect your interest in the role and the organization. Use your company research to develop questions! Some sample questions could include: What qualities do your most successful employees have? Do you offer any in-house training or professional development opportunities? What is the best part of working for this company? 6. Follow Up At the end of the interview, ask for their business card so you can email the interviewer to thank them for their time. Doing this provides an excellent opportunity to reiterate your interest in the position or to mention something that interested you during the interview about the company. Want more assistance to take your career to the next level? Our career specialists provide consultations on educational planning, career advancement and career changes, interview preparation, and resume preparation. Connect with your EAP today. Tips provided by Waverly Schneider BGS Career Ventures

Children learn many habits early on in life. Many of those habits are what form their abilities, patterns, and behaviours as adults. Mental health habits are also formed early in life, and there are things you can do to encourage healthy mental habits in your kids. When you focus on the fact that mental care is just as important as physical care, your children will have a better understanding of how to make their overall well-being a priority. One aspect of mental wellness is having positive social relationships. Even when your children are little, you can encourage them to cultivate healthy relationships with family members, caregivers, and friends. What you teach them about relationships now will form how they view social interactions in the future. Why are positive social relationships so important for children? More importantly, what can you do to teach your kids about developing positive relationships for the well-being of their mental health? Why Socialization is Important Teaching your kids the importance of positive socialization at a young age will reap lifelong benefits. By interacting with other children, your little ones will: Develop a greater sense of who they are Learn about problem-solving Learn how to set boundaries Learn to have empathy for others Being around other people will allow your children to consistently grow in their social development. But, healthy adult relationships are just as important. When your children have caring adults in their lives, they’ll be more likely to develop secure attachments. They’ll have a greater sense of being valued and worthy of love. That might seem like a small thing now, but it’s crucial for your children’s development, and can help them become well-adjusted adults who are independent and confident. You can do your part as a parent by setting aside time each day to give your full attention to your little one – no phones, televisions, or other distractions. The social relationship between you and your child will likely be the first one they experience. Commit to being a healthy model for them so they know what to expect and how to act when they interact with others outside the home. Creating Socialization Habits There are plenty of ways to teach your kids about developing positive social relationships. Thanks to advancements in technology, they can connect with family members and friends from just about anywhere. If you’re not sure how to get started with these habits, try some of the following ideas: Using Skype or Zoom to catch up with loved ones Setting up “grandparent days” for your kids Walking through the neighborhood and saying hello to people they know Signing them up for a class or club Having friends or family members over for dinner When you create socialization habits in your children, they’ll have a stronger sense of well-being. Studies have shown that kids who enjoy close friendships in their early years tend to have lower rates of anxiety and depression than adults. Healthy relationships can even lead to a longer lifespan. Don’t be afraid to follow the natural interests and tendencies your child already has when you’re trying to create stronger socialization habits. Do they have a particular hobby? Try to connect them with family members or friends who share those interests. Do they enjoy sports? Sign them up for a team! By utilizing the things your children already enjoy, they’ll be more comfortable interacting with others and growing stronger relationships based on common ground and interests. How to Foster Positive Relationships With Different Groups of People Developing socialization habits in your children is about more than encouraging them to talk to people they know. It’s about teaching them how to form positive social relationships with almost anyone. Children need to know that we live in a diverse world, and everyone communicates differently. For example, many people are neurodiverse – they have a range of neurological differences. It’s estimated that 15-20% of the population is neurodiverse, many with conditions like autism, dyslexia, or ADHD. Some neurodiverse individuals don’t speak as much, while some are completely nonverbal and communicate in other ways. Teaching your children the importance of positive social relationships between neurodiverse and neurotypical people will help them with their communication efforts for the rest of their lives. When your children recognize that not everyone communicates the same way, they’ll be more likely to adapt to different situations. More importantly, they’ll learn how to be empathetic, and less stressed about these differences. The benefits of positive social relationships for kids are seemingly endless. Positive relationships will boost their self-esteem and their sense of worth while teaching them how to interact with different groups of people. With so much evidence pointing toward the mental health benefits of positive social relationships, it’s never too early to start forming these habits in your children, so they can enjoy the benefits now, and as they grow into teens and adults.