January 2025 by HeartheldMagazine

FEATURING LOCALLOVE WITHSARAH WARRENER

THE DIFFERENCE BETWEEN BABY BLUES AND POSTPARTUM DEPRESSION

RECIPE: LEMON LAVENDER BLISS BARS

10 TIPS TO TAME STRESS: YOUR GUIDE TO A CALMER LIFE

5 SELF-CARE HABITS YOU CAN FIT INTO A 10-MINUTE BREAK

GUESTSOFHEARTHELD

JasmineJenne CreativeDirector

JessicaSchultz

ExecutiveEditor Grace-FilledBusiness

RyderJenne DirectorofOperations HeartheldHealth

FindingBalance

BalancePsychological Services

SarahWarrener TheBalancedMom LocalLove

NicoleZeePhotography

PwDesign&Co

Hi,I’mNicole! I’maSpruceGrovephotographerwhoisdrawntobeautifulnatural light,calmingtones,simpleitems,andlovingconnection WhenI’mnottaking pictures,Ilovepaintingandworkinginmygarden Ifyoulovelightandairy,true-tocolourphotos,I’dlovetoworkwithyou! wwwnicolezeephotographycom

Janice-WildflowerPhotography

JaniceisaStonyPlainbasedphotographerservingthegreaterEdmontonarea She lovescapturingeverythingfromweddings,newborns,families,andbrandingfor smallbusinesses Whenshe’snotbehindthecamerasheenjoysspendingtimewith herfamily

PHOTOGRAPHY

AngelavanLeeuwen Wellness HeartfeltHealing

We acknowledge that we are on Treaty 6 territory, a traditional meeting ground, gathering place and traveling route to the Cree, Saulteaux, Blackfoot, Metis, Dene, and Nakota Sioux

It belongs to those who came before us We are learning to listen, to remember, to be grateful and to allow voices previously silenced to be heard

We are grateful for the traditional Knowledge Keepers and Elders who are still with us today and those who have gone before us

As a media publication we recognize our responsibilities and roles in sharing these stories and our contributions within narratives. We hold ourselves and Heartheld accountable for these, and pledge to embrace the heart of the treaty with love.

FIND SELF-CARE STELLA

Hidden between pages 3 - 48 of Heartheld Magazine is our very own Self-Care Stella.

When you find her, send heartheldmagazine@gmail.com an email with a photo of your magazine and the page number you found her on to be entered to win

A $25 gift certificate to Modern Farmhouse.

LETTERFROMTHE EXECUTIVEEDITOR

Dear Heartheld Community,

I don’t know about you., but I find that sometimes it feels like I started walking with my hands full of things because someone told me it was a short walk and there would be a rest stop shortly But partway through they tell me this walk is actually a 5k and then when I get close to the 5k mark they say it was actually a 6k...and so on. And I keep walking and telling myself, "Well, it's just a bit farther Then we can set this stuff down and rest for a second"

I’m sure I’m not alone in feeling like we are stuck in a bit of a rat race sometimes. I’ve come to learn that no one is going to tell us to set things down and rest We have to advocate for our rest

Metaphorically “settings things down”, even if it's just for a brief period, is so critical to our well-being. This might look like beginning therapy, blocking out time for physical activity, scheduling fun activities, or something entirely different

And as we learn to slow down and care for ourselves, it becomes more possible to enjoy the walk that is life instead of feeling like it's a chore we have to complete. Building a life that we don’t need an escape from is difficult but such an important task

Because the truth is, there is no finish line Life never stops. Laundry needs to be done again the next week, there's another meal to cook and clean up from, but also more opportunities to learn, to grow, to hug your loved ones and to laugh with friends

My goals for this year are as follows:

1: Allowing myself to set the things down for a break, whatever that needs to look like in each season and

2: Choose to see the walk for the adventure it is.

Take care, Jess

Executive

Editor || Heartheld Magazine

Find a comfortable position and close your eyes Take a few deep breaths, inhaling through your nose and exhaling through your mouth, releasing any tension.

Visualise yourself in a serene forest surrounded by tall trees Choose one tree that captivates your attention Notice its details, such as the texture of its bark and the shape of its leaves

Merge your energy with the tree Imagine your body blending with it, feeling its strength and stability

Visualise roots growing from your legs and feet, firmly grounding you to the earth

Relax your body and let go of any tension Feel the support of the tree and the earth beneath you

Experience a deep sense of relaxation as you let go of stress and find peace

Take a few moments to focus on your breath. With each inhalation, visualise the tree's vibrant energy entering your body as a green light, revitalising every cell. As you exhale, imagine releasing any negativity or worries, allowing them to be absorbed by the tree

How does it feel to relax like a tree?

Which part is the most relaxed?

Which

part is the least relaxed?

What youlove

What you are good at

Vocation Profession IKIGAI

What the world needs

What do youlove?

What you can be paid for

What are you good at?

What can you get paid for?

What the world needs?

Breathe in

Breathe out

Trace your finger up one side of the star, while you take a deep breath in. Hold your breath at the point and breathe out as you slide down the other side. Keep going until you've gone around the whole star. Hold

Brea t he ou t tuoehtaerB

Breathe in

B reath e i n

Grace-Filled Business

Ask A Digital Expert...

Q: How do I start an email list? Do I just collect addresses and send emails to them?

A: In essence, yes, but there’s much more to it! First and most importantly, you need consent In Canada, we have CASL (Canada’s Anti-Spam Legislation). The United States has CAN-SPAM (Controlling the Assault of Non-Solicited Pornography and Marketing Act). The European Union has GDPR (General Data Protection Regulation)

The bottom line is, there is legislation in place in most of the countries you will be reaching and each of these pieces of legislation carry hefty penalties if you don’t comply.

You can read a comprehensive overview of all three at this web address: https://brainstation io/blog/a-comparisonof-can-spam-casl-and-gdpr

The bottom line is that you need to

TRUE OR FALSE?

Trending audio is audio with thousands of reels attached to it.

Verdict? This is FALSE!

Audio on Instagram that has been used thousands of times is definitely popular, but if you want to capitalize on the “trending” audio you actually need to catch it before it is viral.

Find a reel that has under 1,000 reels created and check back to see its status for a few days If you see it jumping by hundreds of reels a day, that’s trending. Strike while the iron is hot and use that audio!

ARE YOU SETTING YOURSELF UP FOR FAILURE?

Writer: Jess Schultz

Have you ever felt defeated when you were unable to hit a self-imposed deadline, complete your whole to-do list, or reach a goal?

If so, you’re certainly not alone

It’s happened to me and countless others in my life - we set an overly ambitious (read: unrealistic) goal, we don’t achieve it, and then we feel like a failure. So often we create to-do lists and set goals as if we are robots who are 100% productive, 100% of the time

What we need to remember is that we are in fact human We will have days where our productivity is a bit lower We will get sick Unexpected circumstances will pop up

Setting unrealistic goals will, in the end, hurt us more than help us

Don’t get me wrong, there is absolutely value in goal setting and understanding where you are going, but it’s important to ensure that those goals are created for who we are and not who we wish we were

What do I mean by that? When setting goals we need to be sure that they are grace-filled and aligned with the needs we have in this current season Maybe we have experienced times in our lives where we were able to power through long lists of tasks with ease, but right now we need a slower pace Or perhaps the reverse is true; we might be in a season where we feel very motivated and energized and are ready to accomplish a lot.

What matters is being aware of what we need right now and making sure that we are setting expectations for ourselves that are realistic and kind

I’m speaking from personal experience here I am a big fan of time blocking Very frequently I will decide that I need to hyper-schedule my life and spend hours inside my calendar creating colour-coded blocks for specific tasks to try and account for every minute of my day

I used to give in to the temptation of creating a schedule that was robotic, jamming much too much into any single day and leaving zero margin for real life or my humanity It looked great on paper (“WOW, I can get SO much done ”) but it was never sustainable when I tried to put it into practice

So what did work? Creating a schedule/list of routines that were aligned with what I actually needed in that season of my life Here’s what that looks like for me right now:

1 I get quiet I set aside time to do a big “brain dump” of all the things on my mind (my worries, my hopes, my goals, the tasks I need to accomplish) and put them down on paper

2 I create a list of the tasks I need to do during the week, both personal and professional, and list out how long they will realistically take (with a bit of added margin to account for the unexpected).

3 I plot those tasks on my calendar, leaving space between them for my brain to rest or to look after my self (get a drink, go for a short walk, eat food, decompress)

I try to follow these same steps when I am creating bigger picture goals, as well. I get all my thoughts out on paper, I create realistic timelines, and then I implement them with a healthy dose of grace

Treating myself with kindness like this is a skill that I am still learning, but it’s one that is well worth the effort Won’t you join me?

T I N Y C H A N G E S = B I G R E S U L T S

The Secret to Lasting Transformation

You’ve got goals and dreams about the changes you would like to see in your life. In today’s crazy world, the idea of overhauling your daily routine can seem overwhelming

What if I told you that the key to a happier, more fulfilling life could lie in a single, small habit change?

It might sound too simple to be true, but the profound impact of tweaking just one small aspect of your routine can be incredibly transformative.

Small habits are the building blocks of our daily lives They shape our routines and influence our mindset And if you were to target just one small habit change, it could create a ripple effect that extends to other areas of your life!

For example, if you start a 5-minute morning meditation practice you will likely discover you become more mindful in other areas You may also be more patient with your kids, coworkers, or even people that you previously would have found yourself annoyed with

Or, if you were to start a morning stretching routine before long you would notice how flexible you’ve become and how your balance has improved!

Choosing the Right Habit to Change is Crucial

I recommend that you take a few minutes to reflect on your life and pinpoint an area that, if it were improved, would have a cascading effect on your overall well-being.

It could be related to health, productivity, relationships, and personal or professional development Once identified, focus your efforts on cultivating a new, positive behaviour in that area

The beauty of a small habit change is that it’s manageable and sustainable Rather than trying some big, drastic overhaul, start with a minor adjustment that aligns with your goal.

Let’s say your goal was to read more Instead of blocking out an hour a day or planning to read a particular book within a week, just commit to 10 minutes a day or perhaps 10 pages

As the habit works itself into your daily life, you may find yourself with more time that you can commit to it. The approach of making the small change of 10 minutes or 10 pages a day will ensure that the change is integrated into your life seamlessly.

Consistency is the magic ingredient in habit formation You need to commit to your small change daily, which will reinforce it until it becomes second nature Over time, the neural pathways in your brain are going to be associated with your new habit and it will just be a natural part of your routine

If you're ready to start living a more fulfilling life, my health and life coaching methods can be a powerful combination with amazing results

Stop putting off what you want/need and take control of your health, happiness, and life!

The more consistent you are, the more profound and lasting the positive impact on your life In order to stay motivated, it’s essential to track your progress Whether through a journal, app, or marking days on a calendar, you must document your progression.

Celebrate your small victories as they signify your commitment to this new way of life. By acknowledging your achievements, you will reinforce the positive changes which will keep you moving forward with more ease!

Remember that motivation alone isn’t going to keep you moving forward

Motivation is fleeting, so stay disciplined and know that YOU CAN DO THIS!

“Big doors swing on little hinges.”

- W. Clement Stone

Clear

your thoughts then ask yourself

"If I could improve ONE thing in my life, what would it be? How can I incorporate this into my daily life?”

hello I’m

Angela van Leeuwen

Your Burnout Coach & Habit Change Specialist I’m a Certified Health and Life Coach dedicated to helping professional women break free from burnout

With a focus on habit change and self-care, I empower my clients to reclaim their energy, balance their busy lives, and prioritize their well-being all while creating sustainable, life-changing routines And the best part is that you can do this even with the most demanding schedule.

When it comes to a demanding schedule, I know all about it! I’m a wife, mom, employee, business owner, and volunteer in my community We also live on an acreage which means extra work and longer drives (our teenage daughters are in sports so we are always on the go)

I used to suffer from burnout and when I crashed, I needed help. That’s when I discovered the power of coaching. Now, I get to help others navigate their over-scheduled lives and THRIVE while doing it

WITH BRIANNE

Navigating Triggers Through Self-Compassion

I totally understand.

No matter how hard we try, sometimes it feels like no amount of deep breathing or meditation can carry us through those tough moments where emotion just bubbles up out of nowhere

Have you ever had one of those days that was so busy and chaotic that you found yourself snapping at your partner over something small? Something that wasn’t even really their fault?

Or maybe things were going smoothly and then suddenly everything shifted, and you found yourself stuck in a cycle of self-sabotaging habits that you couldn’t shake?

These moments are a sign that you’re being triggered, and it happens to all of us.

So, what’s really happening here? Often these triggers mean that we still have some healing to do from past experiences that hurt us.

Life brings us all kinds of experiences some wonderful, and some that leave marks on our hearts. Trauma, which can be anything that negatively impacts us, makes up much of that emotional weight. Sometimes it’s from big, life-changing things like a sudden loss, an illness, or a tough breakup.

Other times, it’s from smaller moments, like harsh words we never got over or a time when we didn’t feel heard

These emotions, if we don’t address them, can stay tucked inside us, waiting to resurface when something in our present reminds us of that pain So, when you feel triggered it’s your body’s way of saying, “Hey, there’s something here that still needs healing ”

But here's what I want you to remember: being triggered doesn’t mean there’s something wrong with you It doesn’t mean you haven’t done any work on yourself In fact, it’s a reminder that healing is a process, and you’ve already come so far There might just be a little more to work through

Triggers show up differently for everyone What affects one person might not affect another, and that’s okay The journey of healing takes time, patience, and a lot of self-compassion Below, I’m sharing some gentle ways you can move through those tough moments and get back to feeling more like yourself

Recognize The Feeling

Take a moment to acknowledge what you're feeling and where it's coming from What’s triggering you, and why does it stir up this emotion?

Is it something from your current day that reminds you of a past experience? Journaling might help you uncover some answers grab a pen and see where your thoughts take you

Be Kind To Yourself

Healing isn’t easy it’s one of the hardest things we’ll ever do And you’re doing it! That’s something to be proud of

It’s okay to have hard moments What matters most is that you’re committed to showing up for yourself and making changes where you can You’re doing better than you realize

Shift Gently

Think about what you need to feel more at ease

Do you need to set some boundaries? Say no to a few things?

Sometimes just taking a little off your plate can help you realign with what you need Small steps can make a big difference.

Take Action

Finally, follow through on the things that help you heal We can’t control everything that happens to us, but we can take responsibility for how we heal and move forward

Be Kind To Yourself As You Go

Lean on your support system, and trust that you’re capable of this healing journey You deserve it, and you’re not alone in this

Take it one step at a time, and know that you’re doing something powerful for yourself

Sending you lots of love as you navigate your healing

~ Brianne

Budget Blissful

GENTLE GUIDANCE FOR FINANCIAL WELLNESS

In the whirlwind of life, stress comes in many forms - there are huge life events with immediate, intense impacts and there are the day-to-day repeat stresses that are often overlooked or dismissed

We blame it on “the daily grind” and say things like, “Oh, it’s just a Monday” or “It’s the Sunday blues” or “It’s hump day”

And we begin to accept hard living as normal, as something impossible to avoid and filled with things we cannot change

and have to be accepted as is Leaving most of us paying more for our phone bills that we are truly happy about

I would argue that adjusting the day-in and day-out routines and stressors of our life are one of the most effective ways to reduce overall stress and mental load. Making tasks that we have to incorporate into everyday living easier ripples outward into

Cutting Costs on Phone Bills: Finding Savings with a Simple Switch

creating more capacity and more margin in our weeks, our hearts and our mindsets, and maybe, just maybe, that can even change the world around us

What’s one thing most of us have in our day-to-day lives and take with us everywhere we go? Our phones We carry them every where, using them to stay connected, get directions, download recipes, photograph moments, etc. For many of us, our phones are a non-negotiable part of our daily life And since living without a phone isn’t likely to happen, we accept that phone bills just are what they are

Taking control of your phone bill is more than just a financial gain, it’s a small act of self-care.

By reducing this line item in your budget, you create a bit of breathing room in your finances which can lead to a greater sense of calm and balance It's about finding harmony in your everyday life, allowing yourself the space to focus on what truly matters.

So, if you're feeling weighed down by high phone bills, consider this: making a change could be a meaningful step toward a more balanced and fulfilling life

Making The Switch

Review Your Current Usage

Take a close look at your current phone plan. Note how much data, talk time, and text messaging you actually use each month

Understanding your usage helps you find a plan that meets your needs without extra features you don’t use

Research and Compare Plans

Use online comparison tools to explore different phone plans Many websites allow you to filter options based on data, talk time, and price

Look for plans from both major carriers and smaller providers, as smaller ones often offer better rates.

Sign Up and Cancel

Once you’ve chosen a new plan, sign up through the provider’s website or by calling their customer service. Be sure to check if there are any fees or requirements for switching.

After activating your new plan, contact your old provider to cancel your previous plan, making sure there are no overlapping charges

A Little Bit of Peace

Switching to a more affordable phone plan can do more than just save money it can also reduce stress It’s a gentle reminder that even small adjustments can have a big impact on our overall well-being

If you’re curious about trying a more budget-friendly option, Public Mobile has been a great choice for many. Feel free to check out the QR code below to explore their plans and see if it’s the right fit for you.

12 Simple Tips for Finding a Cheaper Phone Plan

For Heavy Data Users

Look for plans that offer data rollover so any unused data can carry over to the next month.

Consider smaller providers who offer competitive rates for data-heavy plans. They often have great options for those who use a lot of data

Maximize Wi-Fi usage to reduce data consumption and choose a plan that reflects your actual needs

For World Travellers

Look for providers with travel-friendly options, such as inexpensive international roaming or travel packages

Consider buying a local SIM card when traveling abroad to stay connected without high international fees.

Utilize free or low-cost international calling apps when on Wi-Fi to save on calls.

For Parents with Teens and Multiple Lines

Family plans often provide discounts for multiple lines, which can make a significant difference in the monthly bill

Set data and usage limits for teens to avoid unexpected charges and keep spending in check

Prepaid plans can be a good option for teens, helping to manage costs and avoid surprises

O U R L O C A T I O N

# 1 1 0 , 3 1 9 M c L e o d A v e n u e , S p r u c e G r o v e , A B , T 7 X 0 J 6

I n s t a g r a m : m n r b e a u t y b o u t i q u e ( 7 8 0 ) 9 1 40 5 4 9

w w w m n r b e a u t y b o u t i q u e c o m

Step into MNR Beauty Boutique, where every visit feels like a colourful celebration of style and community Located in Spruce Grove, Alberta, our boutique is your destination for a wide selection of women’s clothing, accessories, skin care, body care, and hair care products.

We pride ourselves on offering size-inclusive options, ensuring that everyone can find something they love

Our boutique is filled with pieces that are thoughtfully selected to cater to your unique tastes From chic dresses to cozy sweaters, every item is chosen with care to make you feel your best.

Beyond just shopping, MNR Beauty Boutique is a place where friendships are formed and fun is had

F I N D I N G

10 Tips to Tame Stress: Your Guide to a Calmer Life

In today's fast-paced world, stress has become an unwelcome companion in many of our lives This International Stress Awareness Day, it's crucial to remember that while stress is a common experience, it doesn't have to control our lives.

At Balance Psychological Services, we understand the impact stress can have on your mental and physical well-being That's why we've compiled these 10 practical tips to help you manage and reduce stress in your daily life

1. Practice Mindfulness and Meditation

Take a few minutes each day to sit quietly and focus on your breath This simple practice can help calm your mind and reduce stress levels.

2. Prioritize Physical Activity to Tame Stress

Regular exercise is a powerful stress-buster Whether it's a brisk walk in one of Alberta's beautiful parks or a yoga session at home, physical activity can help release tension and boost your mood

3. Maintain a Healthy Sleep Schedule

Adequate sleep is crucial for stress management Aim for 7-9 hours of quality sleep each night to help your body and mind recover from daily stressors

4. Connect with Others

Don't underestimate the power of social support Reach out to friends, family, or a support group Sharing your feelings can provide relief and perspective

5. Practice Time Management

Feeling overwhelmed often leads to stress Break large tasks into smaller, manageable steps and use tools like calendars or to-do lists to stay organized.

6. Limit Caffeine and Alcohol

While it might be tempting to reach for that extra cup of coffee or a glass of wine, excessive caffeine and alcohol can exacerbate stress and anxiety.

B A L A N C E

7. Embrace Nature

Alberta's natural beauty is a perfect stress-reliever Spend time outdoors, whether it's a hike in the Rockies or a quiet moment in your local park

8. Practice Gratitude

Take time each day to reflect on what you're thankful for. This simple practice can shift your focus from stressors to positives in your life.

9. Learn to Say No

It's okay to set boundaries Overcommitting can lead to stress, so don't be afraid to decline requests that might overwhelm you

10. Seek Professional Help When Needed

Sometimes, managing stress on your own can be challenging. At Balance Psychological Services, we're here to provide professional support and guidance when you need it most

Remember, managing stress is a journey, not a destination. Be patient with yourself as you implement these strategies. If you're finding it difficult to cope with stress on your own, don't hesitate to reach out to us at Balance Psychological Services. Our team of experienced professionals is here to support you on your path to a calmer, more balanced life.

As you embark on this new year, take the first step towards better stress management. Your mental health matters, and you deserve to live a life where stress doesn't hold you back. Together, we can work towards a healthier, happier you.

Renewing Recipes

Lemon Lavender Bliss Bars

Ingredients

1 cup almond flour

1 cup rolled oats

2 tbsp dried lavender buds (culinary grade)

2 tbsp honey or maple syrup

Zest of 1 lemon

3 tbsp coconut oil (melted)

2 tbsp lemon juice

A pinch of salt

These no-bake bars are a perfect treat for moments of relaxation and self-care With a soothing blend of citrus and floral flavours, they’re as calming to make as they are to enjoy

Instructions:

In a food processor, blend the rolled oats into a fine flour-like consistency

Add the almond flour, lavender buds, lemon zest, and salt Pulse to combine

Drizzle in the honey, melted coconut oil, and lemon juice Blend until the mixture holds together when pressed

Line a small dish or loaf pan with parchment paper. Press the mixture firmly into an even layer.

Chill in the refrigerator for at least 1 hour.

Slice into bars and enjoy as a serene snack or pair with your favorite tea.

Local Love

THE HEART & HUSTLE BEHIND THE HOME

Sarah Warrener

Hello,I’mSarah!

When asked what I do, my answer is simple: I sell houses And I’m good at it But I feel like my job is actually so much more involved than that Because I know that I guide people through some of the most significant transitions of their lives - whether it’s the joy of finding that dream home, the bittersweet process of selling after a loss, or the excitement of starting fresh in a new city.

My job is about your family, your dreams, and your next steps. Buying or selling a home is not usually just a transaction - it’s a big step - often surrounded by emotions, change, and if we’re honest… a little chaos.

My job is about you.

FINDING MY WAY

“Success is not the key to happiness. Happiness is the key to success.

If you love what you are doing, you will be successful.”

Albert Schweitzer

This journey of mine started years ago I dabbled in many jobs over the years, always centered around people, marketing, or sales. Each role had something I loved but it wasn’t quite IT for me.

Shortly after a particularly difficult season in my life, full of loss, failure, and disappointment, I decided to get my real estate license It had long been an idea in the back of my mind And what better time to take a risk chasing your dream, than when you already feel like you have nothing else to lose?

I would soon be tested in that, as the week I finished my courses and was ready to be officially licensed, was the actual week in 2020 when the world shut down. While many were doubting their future in the industry given the uncertainty, I felt I had come too far to not take the leap It was daunting and exhilarating, and I’m proud of myself for jumping into the unknown, anyways

At my core, I’ve always had an entrepreneurial itch I needed to know if I could take a risk, give it my all, and make something truly rewarding More than that, I wanted to make an impact in people's lives in a meaningful way

The truth is, the sale of your house and the purchase of your new home is both a significant financial transaction and transitional milestone for your family.

And I believe that you deserve to be represented with professionalism and to be guided with integrity & care throughout the process

THAT is what I am passionate about providing to my clients It’s a ‘from list, to new keys in hand’ approach

For me, what I do is all about people It’s about connections and community Real estate isn’t just about finding the right home; it’s about helping people find their place within a neighbourhood, a town, or a community that feels like home I believe that a strong community is foundational - it’s the people in our lives that make this place we call home That’s why I love endorsing the local businesses, parks, restaurants, and shops that make our community so special

I’m always seeking ways to connect with our community and get to know the people here. Whether it’s grabbing a coffee at a favorite local cafe, supporting the businesses of friends, or chatting with a neighbour, I’m all about creating connections and championing the dreams of all those that I meet.

followmeonsocialmedia

BECAUSEWHILESELLING YOURHOMEISMYJOB,WHAT IDOISALLABOUTPEOPLE.

I think because I have known failure, loss, and great risk in life and business, and because I have persisted and also experienced the joy of success and dreams realized, I want that for everyone I know. I want that for our community that is filled with dreamers, creators, builders & entrepreneurs. It’s more than ‘supporting local’, it's about showing up for one another as a community

As I reflect on the many amazing connections I’ve built in this community, I’m excited for what is ahead In future issues, not only will I be sharing some of my favorite local spots - I’ll be introducing you to the inspiring people behind these businesses And I look forward to the opportunity to collaborate with Heart Held Magazine to take you behind the scenes to a few of the places that make our city special to me

Because while selling your home is my job, what I do is all about people.

ROMANTIC NOTIONS

WHO WE ARE

At Romantic Notions we are predominantly bra fitters. It is the heart of our business.

Our bra inventory is extensive, which enables us to make sure we can provide all of our clients with great options for whatever life throws at them!

We carry bras for teens who are just starting to look for proper support (and provide education on the importance of a well fitting bra from day one)

We carry comfortable maternity/nursing options for our new moms and moms-to-be

We carry options and supports for unique situations like when you ’ ve undergone a mastectomy and are looking for garments that fit your new reality

Looking for an everyday, comfortable bra? Yeah, we have that too!

If you need a strapless bra for an upcoming event or wedding, grab that dress and bring it in. Not only do we love to gush over all the lovely dresses, but it helps us make sure your bra is doing it's job while keeping out of sight.

Need a sports bra? Tell us what kind of sports you ’ re involved in and we will make sure you have the proper support! You may not need an iron tight bra for yoga, but you want to make sure the girls stay put for that 100 meter dash!

We take pride in creating a comfortable, safe space for everyone to shop in

No matter what you need your bra to do, we have a bra that can do it and we ’ re ready to help you find it!

Refer us to your friends and receive a special thank you from us!

1 2 3 4 Book your appointment over the phone or online. We select amazing options for you. We help make sure the fit is perfect! You can mix and match to create sets. 5 6 7 8 We explain how to properly care for your items so they last the longest! Choose the ones you love and feel most confident in. Take them home and experience what it’s like to live in a bra that fits.

heartheld health

Written By: Vickie Boechler

THE DIFFERENCE BETWEEN BABY BLUES AND POSTPARTUM DEPRESSION

“You have to look after yourself first before you can look after anyone else!”

It’s wintertime and you’re a new mom, now home with a brand-new baby What a wonderful addition to your family!

But, wait a minute not all new mothers feel the same about that If your thoughts are overwhelming and weighing you down, you’re not going to share that with anyone because you’re supposed to be happy, right?

Wrong! Not everyone is happy and coping well after having a baby, it’s as simple as that.

Many new moms may feel the need to handle their struggles alone They might share a little of how they’re feeling with their partner, but the partner may find it hard to understand what they’re going through or even feel they are to blame (Everingham, Heading & Connor, 2006) which can be a major source of distress in their relationship. Or perhaps the new mom might share it with the Community Health Nurse (CHN) at their baby’s first visit to the Well Baby Clinic at two months

So what might be happening to this new mom who is home with a new baby and not feeling happy/coping well? There are three health conditions to consider (and the first two are the most common)

Postpartum Blues Vs. Postpartum Depression

I want to talk a bit a bit about the differences between postpartum blues (PPB) and postpartum depression (PPD) with an emphasis on PPD because it is very important to understand.

Postpartum blues or “baby blues” have very different presentations than PPD Maternity or “baby blues” affects about 85% of postpartum women (Cleveland Clinic, 2022) The symptoms of PPB usually go away without treatment within two weeks.

However, this is a crucial period for the people with a new baby because the mother is learning how to feed her baby and care for her newborn She’s not getting much sleep because baby is on unscheduled feedings

What are the symptoms of PPB/what should we look for?

Feeling overwhelmed (a lot of change is happening)

Loss of appetite.

Having trouble sleeping

Sudden mood changes (smiling one minute, teary the next)

Trouble controlling strong emotions (prone to sadness, anxiety, anger and frustration)

Crying spells

So what is PPD (Postpartum Depression)?

Postpartum depression (PPD) is defined as an episode of major depression that is temporarily associated with childbirth It is similar to the baby blues but lasts a lot longer and emotional feelings such as guilt, anxiety, and inability to care for the new baby are much stronger PPD is fairly common and affects about 1 out of every 7 new mothers (Cleveland Clinic, 2022) A mother’s feelings dramatically affect the baby while she cares it. For example, if a mother is anxious the baby will pick up on that and become anxious, itself.

The cause of PPD is complex and certain factors increase a new mom’s chance of getting it If she has a history of mental health struggles, limited social support, relationship conflict with her partner, ambivalence about the pregnancy, she is younger than 20 years and a single parent, has a baby with special needs or a baby that cries a lot, she may be at a higher risk. Diagnosis is usually accomplished through a clinical assessment, listening to the mother’s story, and is sometimes measured by the Edinburgh Scale (Cox, Holden, & Sagov ble tool

When I worked as a CHN (Community ware of mom’s mental health when she came into the Well Baby Clinic to g nization done. If mom was still depressed two months after the birth, trongly encouraged her to visit her family doctor or obstetrician

What is Postpartum Psychosis (PP)?

I cannot write about PPB and PPD without briefly mentioning PP PP is a severe mental health condition affecting mothers after birth, but it is treatable and reversible The psychosis usually happens within 1-4 weeks of giving birth and occurs rapidly in 1-2/1000 women (Sit Rothschild, & Wisner, 2006)

It is a very rare condition The two main symptoms of postpartum psychosis affect a person’s sense of reality and they are:

Hallucinations: there are things the mother sees or feels and she cannot tell the difference between a hallucination and something that is actually happening

Delusions: delusions are false beliefs that the mother holds onto very strongly For example, a mother may think she didn’t have a child or maybe wasn’t even pregnant.

The mother develops paranoid, grandiose, or bizarre delusions, mood swings, confused thinking, and grossly disorganized behaviour that represent a dramatic change from her previous behaviour (Sit Rothschild, & Wisner, 2006). It is a medical emergency!

In the final analysis, people experience hormonal, physical, emotional, financial and social changes after having a baby (Cleveland Clinic, 2022) This period of time will play out for the mother in one of three ways: baby blues, PPD or PP. Thankfully, the majority of new mom’s experience the baby blues, sometimes PPD and rarely psychosis.

What can be done?

Treatment should be discussed with the family doctor as it is based on symptoms and whether or not mother is breastfeeding Psychotherapy is the first line of treatment for mild to moderate depressive symptoms and antidepressant medication in combination with therapy is recommended for women with moderate to severe depression (Guille et al, 2013)

Antidepressants help balance the chemicals in the brain that affect mood (Cleveland Clinic, 2022) Many antidepressants are safe to take and take 3-4 weeks to begin working Once a mother starts taking these for PPD, she should not stop taking them abruptly or before talking to the family doctor.

How will I know I have PPD?

Some things that may indicate you should talk to your doctor include: Not feeling happy; you’re not able to laugh and see the funny side of life and you don’t look forward with enjoyment to doing things

You blame yourself unnecessarily when things go wrong

You have been worried or anxious and you have felt panicky or scared for no good reason. Things have been getting to you a lot and you find you’re not coping with everyday life.

You aren’t sleeping very well most of the time and you have felt miserable or sad a lot.

You have been so unhappy you are crying most of the time and the thought of hurting yourself has occurred to you quite often or sometimes (Cox, Holden & Segovsky, 1987).

If any of these sound like you then see your family doctor without delay.

How can I help someone with PPD?

Be familiar with the signs and symptoms of PPD and if the new mom has some of them, encourage her to see her physician or obstetrician.

Volunteer to make the doctor’s appointment and go with her to be an emotional support and help with the baby. Suggest some respite you or a family member can do on a regular basis and take care of the new baby while mom goes out and does something for herself like a spa day.

You can also provide help with things like grocery shopping or cleaning the house Above all else, make yourself available to be a good listener and do not burden her with someone else’s postpartum experience or even your own She needs someone who will listen to her story!

What are the Symptoms of PPD/what should we look for?

Feeling overwhelmed

A desire to be alone (deliberate social isolation)

Suicidal tendencies

Not bonding with baby

Being angry

Tearful/crying all the time

Not reasoning in a logical way and closed off to any suggestions

Sleep difficulties

A powerful sense of guilt.

Physical pains.

Facty Staff. (2023)

PPB or Baby Blues does not need treatment - usually goes away by itself

PPD affects 1 in 7 women.

Look for PPD in new moms If you suspect someone you know is suffering from PPD, encourage them to see their doctor.

PPD and PP are treatable PP is a medical emergency!

Disclaimer:TheinformationinthisarticlewaspreparedbyVickieBoechlerBScN,MNandisintendedforinformationpurposesonly,nottogive healthadviceThisinformationdoesnotreplacethehealthadviceofaphysicianoranyotherhealthcareprofessional References: CleveandCinic(2022)Postpartumdepression:Causessymptoms&treatment;accessedonlineOctober302024 CoxJHoldenJ&SagovskyR(1987)DetectonofPostnatalDepressionDeveopmentofthe10-itemEdinburghPostnatalDepressionScaeBritishJournalofPsychiatry150782-786 Epperson,CN(1999)PostpartummaordepressonDetectionandtreatmentAmercanFamilyPhyscian199959(8)2247–2254[PubMed][accessedonlineOctober30,2024 EveringhamCR,HeadingG,&ConnorL(2006)Couplesexperencesofpostnata depressionAframinganaysisofcultural dentitygenderandcommunicationSocalScience&MedcineVolume62,Issue7p1745-1756AccessedonlineOctober30,2024 FactyStaff(2023)10Symptomsofpostpartumdepression-FactyHealthAccessedonlneOctober17,2024 Guile,C etal(2014)ManagementofpostpartumdepressionJMdwferyWomensHeathOct16;58(6)p643–653AccessedonlineOctober30,2024 Sit,D Rothschild,A,&WisnerK(2006)AReviewofpostpartumpsychosisJWomensHealth15(4)p352–368AccessedonlneOctober17,2024

T h e B a l a n c e d M o m

5 Self-Care Habits You Can Fit Into a 10-Minute Break

When life is busy and chaotic like balancing work, mom life, and the endless to-do list finding time for self-care can seem nearly impossible.

But here’s the good news: self-care doesn’t have to mean taking hours away from your day! With just 10 minutes, you can prioritize yourself in simple yet impactful ways

Here are five self-care habits that can refresh your mind, boost your energy, and help you reconnect with yourself all in under 10 minutes

Mini Meditation or Deep Breathing Exercise

Meditation doesn’t need to be lengthy to be powerful Sit somewhere comfortable, close your eyes, and focus on your breath. Inhale deeply through your nose, hold it for a few seconds, and exhale slowly.

Repeat this for a few rounds, focusing on each inhale and exhale If meditation feels like a stretch, just doing this deep breathing exercise can work wonders It calms your nervous system, clears your mind, and helps you centre yourself, so you’re ready to tackle whatever’s next

Try it with your little so you both reap the benefits!

Gratitude List

Grab a pen and paper (or open a note on your phone) and jot down three things you’re grateful for. They can be big or small anything from the cozy cup of coffee you enjoyed that morning to a positive interaction you had

Taking a moment to focus on gratitude can shift your mindset from stressed to grounded, giving you a quick mental boost This exercise reminds you of the good in your life, and when you make it a habit, it can improve your resilience and overall happiness.

They can be small wins; I know when I first started, I always had the same things listed Tip: try writing down in your phone notes app so you can remember the small wins

Stretch It Out

A quick stretching routine can wake up tired muscles, improve circulation, and help relieve any tension you’re carrying in your body.

Focus on your neck, shoulders, and back common areas where stress loves to settle Try gentle shoulder rolls, neck stretches, or even a forward fold

Just a few minutes of stretching can bring relief and relaxation, making your body feel less tense and more energized Bonus: it’s a great way to break up long hours of sitting or being on the go.

Making Self-Care a Habit, Even in 10 Minutes

Taking just 10 minutes for yourself doesn’t take away from anyone else; in fact, it makes you a better, more present version of yourself

By carving out a few moments for one of these self-care practices, you’re building a habit that reminds you that you are a priority too These small steps can add up to big changes, helping you create a sustainable self-care routine that fits into your busy life

Remember, it’s not about how much time you spend; it’s about how consistently you show up for yourself. So, which 10-minute habit will you try today?

Sip on Something Warm and Relaxing

Whether it’s a cup of herbal tea, a cozy hot chocolate, or your favorite coffee blend, taking a few minutes to mindfully enjoy a warm drink can be incredibly grounding.

Use this time to slow down and savour each sip. Don’t scroll through your phone or worry about the next thing on your list just be present in the moment. Feel the warmth of the cup, close your eyes and enjoy the aroma of your drink

This simple ritual can be a great reminder to pause and enjoy small pleasures in your day

Quick Journaling Session

Take out a journal and let your thoughts flow freely for a few minutes You don’t need a plan or a prompt just write whatever comes to mind

This can be an excellent way to release stress, work through any emotions you’re feeling, or even brainstorm new ideas You might surprise yourself with what you come up with in just a few minutes!

Quick journaling can help you release pent-up feelings and gain clarity, leaving you feeling lighter and more centred If you do need a prompt to get started, try: What are you most proud of accomplishing as a mother?