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HEARTHELD HEARTHELD

3 HELPFUL TIPS FOR WRITING A MEANINGFUL GREETING CARD

BEST MARRIAGE EVER: HOW TO KEEP YOUR MARRIAGE JOYFUL, LOVING, AND REAL

UNDERSTANDING PERIMENOPAUSE WITHOUT FEAR OR CONFUSION

WHAT IS MINDFULNESS AND HOW DO WE PRACTICE IT?

GUESTSOF TH

CoralKonanzPhotography

Hi,I’mNicole! I’maSpruceGrovephotographerwhoisdrawntobeautiful items,andlovingconnection WhenI’mnottakingpictures,Ilovepainting lovelightandairy,true-to-colourphotos,I’dlovetoworkwithyou! wwwnicolezeephotographycom

NicoleZeePhotography

KidsZone

Wanttobeaguest? Connectwithus!

PHOTOGRAPHY

JaniceisaStonyPlainbasedphotographerservingthegreaterEdmonto fromweddings,newborns,families,andbrandingforsmallbusinesses W enjoysspendingtimewithherfamily

WildflowerPhotography

Welcome!I’mCoralKonanz,aParklandCountyphotographerservingtheEdmonton,StonyPlain,andSpruce Grovearea,specializinginpetphotography,dogandownerportraits,lifestylesessions,maternityphotography, andempoweringboudoirphotography Myworkiscenteredaroundconnection,emotion,andauthenticity capturingthemomentsandrelationshipsthatmattermost

ShaniaLeighImagery

BasedinAlberta,Canada,Shaniaisaphotographerwithatrueloveofvisualstorytelling Shecreatestimeless imagesthatpreservenotjusthowadaylooked,buthowitfelt Asahopelessromantic,she’sespeciallydrawn toweddings,engagements,andcouples,thoughshe’salwayshappytodocumentwhateverchapteroflifeor projectyou’rein Outsideofphotography,Shaniaenjoysgardening,reading,constructionprojectsandfinding beautyinthelittlemomentsthatofteninspireherwork(especiallyherfourkidsandcrazyfarmanimals)

Ifyouwouldliketosubscribe,Heartheld Magazineisaninvitationtoslowdownand enjoycreativity,connection,andintentional livinginprint Subscriptiondetailsare availableatwww.heartheldmagazine.ca.

HeartheldMagazinegratefullyacknowledgesthe supportoftheGovernmentofAlbertathroughthe MagazinePublisherOperatingGrant Weare thankfulforthissupportaswecontinuecreating printexperiencesrootedincommunity,care,and connection

CONTACTUS||MailingAddress:c/oJasmineJenne,511554Avenue,StonyPlain,ABT7Z1B8Email:heartheldmagazine@gmailcom

BeThatGirl

P D i &Co om

TJAneca

DonnaleaFerguson AroundtheNook

TheToyShare

RyderJenne DirectorofOperations

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

FINDSELF-CARESTELLA

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 Your Stony Mart. Treaty 6 Land Acknowledgment

Letter from the creative director

There’s a quiet kind of promise that comes with the shift into a new season

You can feel it in the light stretching a little longer each evening, in the way the air begins to soften, in the subtle sense that something new is unfolding even before we can fully see it.

This time of year has a way of inviting us forward, of reminding us that growth is happening, both around us and within us.

But if I’m honest, this season can also hold a different kind of weight

When everything begins to bloom at once, it’s easy to look around and feel like we’re somehow behind

Like everyone else has already started, already built, already become, and we’re just trying to catch up

The energy of new beginnings can quietly turn into pressure, instead of possibility If that feeling has found its way to you, I want to gently offer this:

You are not behind. You are in your own season of becoming.

Growth isn’t meant to be rushed, and it certainly isn’t meant to be compared. The same sun that coaxes the flowers open also warms the soil beneath the surface where so much important, unseen work is happening first. Not everything blooms at the same time, and that doesn’t make any part of the process less valuable

In our Heartheld world, we come back to this again and again creating from a place of rest, allowing space for what’s real, and trusting that what is meant to grow will, in its own time

So as you move through this season, I hope you give yourself permission to notice the small shifts

The quiet beginnings The gentle progress that might not look like much yet, but matters deeply

There is no falling behind here Only unfolding.

Jasmine Jenne Creative Director

F E E L W H E E L

Use the feelings wheel below to identify your emotions In the next part of this assignment you will be able to understand your emotional space along with your triggers.

F E E L W H E E L

What are the recurring emotions that you're constantly feeling?

What are the main triggers for these emotions?

How are these emotions beneficial for you and how are they holding you back?

Grace-Filled Business

Effective, Grace-Filled Business Advice For A Digital Age

Ask A Digital Expert...

Q: What are KPIs and why are they important for marketing my business?

A: KPI is an acronym that stands for Key Performance Indicators A key performance indicator is anything you can measure in order to determine whether or not a specific marketing strategy you have chosen has been successful.

I’ll use a social media based example to explain - let’s say you are creating a social media marketing strategy intended to raise brand awareness A key performance you could use to gauge the success of this campaign might be the number of followers you have (new followers = new people becoming aware of your business) Depending on your other goals, you might be most interested in how many people viewed the posts in this campaign, how many shared it, or how many liked it

KPIs will be different for every business and for every specific campaign or business goal you are monitoring

TRUE OR FALSE?

I can use any image or video I want on my business social media pages, even if they aren’t mine.

Verdict? This is FALSE!

While Canadian copyright and intellectual property law does allow for “fair use” of media for personal or educational purposes, things get a bit more complicated when using media commercially If you want to ensure you don’t infringe on someone’s IP rights, only use images that you own or have specific license to reshare

HOW TO STAY ORGANIZED

Writer: Jess Schultz

When you own a small business, you wear ALL the hats. You are often the manager, merchandiser, sales person, marketer, and more. It can be hard to stay on top of all the tasks required of you.

In my experience, there is no one organizational system that works for everyone. Some people love paper planners and lists, others swear by digital calendars and reminders.

I always advocate that the best system is one you will use. If you find that your day planner is collecting dust on your desk, it might be time to re-evaluate your system Take a moment and reflect on your habits

1 Digital, physical, or both? I’m a big fan of writing things down on paper, but I hate lugging around physical planners I do, however, always have my phone with me Because of this, I use my phone to plan anything I will need access to when I’m out and about When I’m at my desk making a task list for that day, I will write it out on paper

2 Is it a task/event that requires a reminder at a specific time? If I’m needing to remember to do a task or attend an event at a specific time, I will put those in my phone and set reminders for appropriate intervals If it’s a task/event that simply needs to be attended to at some point, I organize those items in list format in an appropriate location (my office, a calendar in the main living area, etc )

3 How frequently does it need to be used? Chances are you will need to have multiple check-ins at various points. For my business, I like to set annual, quarterly, monthly, weekly, and daily goals and tasks. In my personal life, I like to plan most things out weekly (meal plan, chores) but also keep a calendar of each month’s events.

4.Be flexible! Most importantly, understand and accept that it’s unlikely for any one system of organizing your personal and/or professional life to last forever. In each season of life we need to be reflexive, assessing what’s working and what’s not and adjusting accordingly.

As in all parts of life, I would encourage you to approach creating organizational systems with plenty of grace. It might take time to figure out what works for you, and that’s alright. The only time we really fail at something in this life is when we choose to give up Keep going ��

Best Marriage Ever

H O W T O W I T H H E A R T H E L D

I met my forever-and-always, my ride-or-die soulmate, Ryder when I was very young. We fell fast (23 days in, we were engaged). Both of us were completely certain that life would be better if we were doing it together. We took a few months to plan a small, simple wedding, got married within the year, and began our happily ever after We've been married for 18 years and looking back, it’s been a beautiful mix of adventure, laughter, and quiet moments that felt like magic

I often say that God knew my life was going to be hard, so He blessed me with a marriage that is as easy as breathing First came love, then came marriage, then came the house that needed all the renovations

(Go ahead and ask us what project we’re working on right now, I guarantee there’s at least one.)

Along the way, I’ve discovered a few truths about keeping a marriage joyful, loving, and real.

Leave room for each other Life is busy and full of work, errands, sports, and home projects When the unexpected happens kids get sick, parents need help, or a renovation goes sideways it’s easy to lose the time and energy that should be spent on each other Keeping your life intentionally a little less than full (leaving a margin) means you have space for those spontaneous kisses, mid-day texts, and quiet moments together that keep love alive

Fall in love over and over. Romance isn’t just for anniversaries Date your spouse like you’re falling for them all over again Schedule two date nights a week one cozy night in, one adventure out and create a small daily ritual just for the two of you Twenty minutes can be enough: a morning coffee together, a shower after the kids are asleep, or a nightly game while the house hums with life around you It’s the tiny, consistent acts that turn everyday moments into something unforgettable

Prepare for the messy stuff. Life will throw curveballs: illness, car trouble, snow days, work crises. You won’t always be at your best, and neither will your spouse That’s why planning together ahead of time matters

Who handles the sick days?

How do you divide responsibilities during chaos?

Knowing the plan before the storm hits turns stressful moments into opportunities to move as a team, with grace, humour, and care

Say the good stuff. All the time. And say it abundantly, excessively, even if it’s small Especially if its small.

I love that shirt on you

You smell wonderful.

You look amazing in that sunlight.

Watching you hug our kids makes my heart happy

You are incredible

I’m proud of you.

You could give 100 compliments a day and it would still not be too many Speak to your spouse as though they are the kindest, most amazing person in the world. What you speak into people is what they become.

Share life beyond your marriage. A marriage thrives when it exists in community Your spouse can’t be your only source of love, support, or fun (nor should they be). Friends and family bring joy, skills, and relief when life gets heavy. Surround yourselves with people who lift you both up, who celebrate your wins, and who add richness to your story

This allows your marriage to feel lighter, fuller, and more deeply connected not only to each other but to the life you’re building together.

A happy marriage isn’t about perfection. It’s about the laughter, the whispered secrets, the silly dances in the kitchen, and the quiet comfort of knowing you belong to someone who truly sees you. Love isn’t always dramatic; sometimes it’s soft, gentle, and endlessly present.

That’s the kind of love we’ve been lucky enough to build and it gets better every single day.

A tale as old as time, happily ever after,a life built in moments and laughter,in quiet mornings and shared smiles, in whispered secrets and playful glances. It is choosing each other again and again, dancing through ordinary days, finding magic in the small and simple, and knowing that what we create together feels more like storybooks than reality and yet, it is beautifully, wonderfully real. Love lives here,in gentle words and laughter spilling over, in hands held through storms and sunshine alike, a life at once timeless and alive, a story that is ours, unfolding, endless, and true.

Jasmine Jenne

BE THAT GIRL

Be that girl who prioritizes herself to feel her best from the inside out

WITH TJ ANECA

UNDERSTANDING PERIMENOPAUSE: WITHOUT FEAR OR CONFUSION

Have you ever felt exhausted despite doing “all the right things”?

Maybe you’re exercising regularly, eating well, and trying to prioritize sleep yet something still feels off

You’re not imagining it!

What you may be experiencing is perimenopause.

Perimenopause is the natural transition phase leading up to menopause, and for many women it can begin as early as their late 30s or early 40s

During this time, your hormones, particularly estrogen and progesterone, begin to fluctuate rather than steadily decline. These fluctuations are what create many of the symptoms women experience.

Understanding what’s happening in your body is the first step toward feeling empowered instead of frustrated

Hormones act as messengers in your body, influencing everything from energy and metabolism to mood, sleep, and weight regulation. During perimenopause, these messages can become inconsistent which is why symptoms often feel unpredictable

You may notice changes such as:

Low or fluctuating energy

Difficulty losing weight or changes in body composition

Increased stress sensitivity or anxiety

Poor sleep or nighttime waking

Mood swings or brain fog

While there is no one-size-fits-all experience, these changes are common and manageable with the right support

Perimenopause isn’t something to “push through.” It’s a phase that requires a more thoughtful, supportive approach to movement, nutrition, and self-care.

Strength training, balanced nutrition, stress management, and recovery all play a powerful role in supporting hormonal health during this stage of life. When your habits work with your hormones instead of against them, your body becomes more resilient and responsive

This isn’t about perfection it’s about consistency and awareness

STEPS TO SUPPORT YOUR BODY THROUGH PERIMENOPAUSE

Listen to Your Body:

Your body is constantly giving you feedback Fatigue, mood changes, weight shifts, or disrupted sleep are signals not failures. Learning to respond instead of ignore these cues is key.

Strength

Training Matters:

Building and maintaining muscle supports metabolism, bone health, insulin sensitivity, and confidence all essential during perimenopause

Fuel with Intention:

A nutrient-dense diet rich in protein, fibre, healthy fats, and anti-inflammatory foods helps stabilize blood sugar and supports hormone balance.

Manage

Stress & Prioritize Recovery:

Chronic stress can amplify hormonal symptoms. Rest, quality sleep, and mindful movement are just as important as exercise itself

When fitness, nutrition, and lifestyle habits are aligned with your changing hormones, you’ll begin to notice improvements in your energy, sleep, and overall well-being

Through my personalized coaching, I help women navigate perimenopause with confidence creating routines that feel supportive, realistic, and empowering

Whether it’s strength training, nutrition guidance, or habit building, you don’t have to figure this out alone

N I N S T A G R A M

“STRENGTH TRAINING IS NOT JUST FOR BUILDING MUSCLE, IT IS ALSO FOR BUILDING CONFIDENCE.”

– JILLIAN MICHAELS

I am a half-Japanese mama to 6 kiddos, a grandma, and wife to an amazing hubby.

I have been a stay-at-home mom for a lot of years and have loved *almost* every moment But as my kids have gotten older, I find myself wanting to do something that fulfills me again and that is to help other women become the version of themselves that they love!

I have spent far too many years not loving myself or feeling embarrassed that I was just a "stay-at-home mom" while at the same time feeling guilt and shame for seeming ungrateful for my life

When I started to focus on ME by making my physical health and mental health a priority, that's when everything shifted. I know that I am worthy of everything I desire. I value myself and I feel free to BE THAT GIRL.

WHERE SHOULD YOUR NEXT TRIP BE?

When wanderlust calls, where should you go next? Let your vibe lead the way.

Your ideal Saturday morning looks like:

Sipping coffee on a cabin porch wrapped in a blanket.

Toes in the sand, salty breeze in your hair.

Grabbing brunch and strolling through a market.

Spontaneously driving somewhere you’ve never been before

with a splash of honey. a delicate swirl of foam. rably in a glass with straw. culously oversized mug. etic is: ns, maybe a canoe or two. hours, and your sunhat. ghts, and cute cafés.

Quirky roadside stops, mismatched signs, and unexpected magic.

ur dream travel buddy is:

Someone who loves slow mornings and deep conversations.

Someone who reminds you to reapply sunscreen and live in the moment.

Someone who always knows where to find the best food.

Someone who says yes to every detour and weird little museum.

Your travel motto is:

“Disconnect to reconnect”

“Vitamin sea solves everything”

“See the sights, eat the snacks, take the pics”

“No plans? No problem.”

There’s a beach in the Maldives where the water glows at night! Thanks to tiny bioluminescent plankton, the shore lights up like a starry sky - proof that magic is real and sometimes washes up with the tide

Your suitcase always has room for:

IF YOU ANSWERED ...

Mostly A’s – Mountain Escape

You’re craving a peaceful getaway wrapped in fresh air, towering trees, and the kind of quiet that only nature can offer Whether it’s hiking by day or curling up in a cozy cabin at night, the mountains call to your soul. This is your permission slip to unplug, breathe deep, and let stillness reset you.

Mostly B’s – Beach Bliss

Give you sun, sand, and a drink with a paper umbrella and you’re golden. You need a getaway that melts stress like sunscreen in the sun. Think breezy dresses, ocean swims, and leaving your phone on airplane mode long after you’ve landed. This trip is all about ease, joy, and vitamin sea

Mostly C’s – City Chic

You thrive on movement, flavor, and a little bit of hustle A city escape feeds your curiosity, with new shops to browse, sights to see, and menus to sample. Whether it’s a weekend in a boutique hotel or hopping from gallery to rooftop patio, you’re built for that sweet, spontaneous city buzz.

Mostly D’s – Quirky Adventure

Routine isn’t your thing, and neither is a cookie-cutter vacation. You’re made for the weird, the wild, and the wonderfully unexpected. Maybe it’s a road trip with no destination or a last-minute ticket to somewhere you can’t pronounce, wherever it is, your next adventure will be delightfully offbeat.

Twisted Charcuterie

Every order from Twisted Charcuterie is made fresh just before pick-up to ensure it’s at its absolute best when it reaches you.

I work with your budget to source ingredients that are both delicious and thoughtfully selected, so no matter the occasion you can feel confident and excited about what you’re serving

C U S T O M E R L O V E

“Twisted Charcuterie made our family night extra special! Tiffany makes boards that aren’t just beautifully arranged, they are packed with delicious, fresh flavours with something for everyone.

My kids loved discovering all the little surprises (the chocolate and fruit were big hits!)

It’s not always easy to find something that pleases both adults and little ones, but this was a win for all of us Plus, the presentation was so gorgeous we almost didn’t want to eat it almost!

Highly recommend for family gatherings, special occasions, or just a fun way to switch up snack time!”

www.twistedcharcuterie.ca

twisted charcuterie

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

Ditching Mom Guilt: Why Asking for Help Makes You a Better Parent

Being a millennial mom means navigating a world of Instagram-perfect parenting while trying to keep it together IRL (in real life). Between endless notifications, mounting responsibilities, and that nagging voice telling you to “do it all,” it’s time we talked about why asking for help isn’t just okay – it’s essential

The Perfect Mom Myth

Remember that mom at school pickup who always seems put together? The one with homemade snacks and never-wrinkled clothes? Here’s a secret: she’s probably struggling too. The “supermom” ideal isn’t just unrealistic – it’s toxic And it’s time we stopped letting it define our worth

Why We Feel Guilty

We grew up watching our own moms “handle it all.” Now, with social media showing highlight reels of perfect parenting, the pressure feels insurmountable.

That guilt when ordering takeout instead of cooking?

The shame when hiring a cleaner?

It’s not you – it’s generations of impossible standards talking

The Real Cost of Not Asking for Help

Burnout isn’t just being tired – it’s snapping at your kids because you haven’t had five minutes alone all week

Your mental health suffers when you’re constantly in “do everything” mode

Kids learn unhealthy perfectionism when they see mom never accepting support

Start Small

Join a carpool group (those school runs are exhausting)

Use grocery delivery services

Swap childcare with another mom for date nights

Let your partner handle bedtime sometimes (even if they don’t do it “your way”)

Game-Changing Ways to Accept Help

Hire a bi-weekly cleaner

Find a reliable babysitter for regular self-care time

Join a meal prep group Delegate work tasks when possible

The Truth About Strong Moms

You know what really makes a strong mom? One who knows her limits One who shows her children it’s okay to need support One who builds a community instead of trying to be an island

Your kids don’t need a mom who does everything, they need a mom who’s present, happy, and modelling healthy boundaries

So next time you’re drowning in to-do lists, remember: asking for help isn’t giving up It’s levelling up

Ditch the Guilt, Ditch the Dishes Giveaway!

Being a mom is hard work and sometimes, you just need a break

Enter for a chance to win a $100 MVP Meal Prep Co. gift card and make dinner a little easier!

How to Enter:

Simply scan the QR code below to fill out your entry form.

Answer this question: What’s your favorite way to unwind as a mom? Submit your entry by May 15th, 2026

Giveaway Dates: April 15 - May 15 2026 th th,

Prize Includes: $100 MVP Meal Prep Co. gift card

No purchase necessary One entry per person Winner will be contacted by email provided on the submission form

3HELPFULTIPSFOR WRITINGAMEANINGFUL GREETINGCARD

You’re sitting there at your desk, staring at your “Hang In There” eco-friendly greeting card The harvest mouse on the outside stares back at you “Come on, you’ve been sitting here for 30 minutes”, its squeaky little mouse voice nudges you You slowly open up the card again, and there it is

That white endless void. That never ending horizon of recycled paper.

The blank inside card.

“Why couldn’t they just print ‘Miss you’ inside and then I could just sign it??”

Has this ever happened to you? Be honest!

Confession: It’s happened to me, too It’s likely happened to everyone who’s purchased a blank inside card. You loved the design on the front, and you’re sure your friend will too You want them to love it, but now you don’t know what to write. And that 4 ¼” x 5 ½” space looks as expansive as the salt flats of Utah

Don’t worry, we’re here to help. Writing an encouraging greeting card does not need to feel like drafting an architectural drawing

Here are 3 helpful tips for writing a meaningful greeting card:

Don't overthink it

Focus on the positive

Don't be afraid to open up

Let's dive in and break these down

1Don’t Overthink It

Let’s flip our perspective a bit here When you receive a card in the mail, what is your reaction? If you’re like me, just seeing your name handwrittenonanenvelopefromafriendalreadymakesyouhappyandyouhaven’tevenopenedthecardyet!

Then you open it up, and there’s a nice design and a little expression like “Thinking Of You”, or “Sending Hedgehugs” on the front Inside is theirmessagetoyou,andtheirsignature

Obviously the words written inside matter But wouldn’t you agree that in this case it truly is “the thought that counts”? Just being the recipient of a lovely card, and knowing someone cares about you, is enoughtobringyoujoy

enyou’rewritinga orafriendorlovedone, overthinkittoomuch

onotneedtocreate xtgreatestworkof ure.You’renottrying awards,you’rejust gtosomeoneyoucare

nowingthatyou htofthemandcare misgoingtoputa ontheirfaceand yourcardmeaningful

Focus On the Positive

lear:there’salotofbadnewsoutthere.Many,includingmyself, y ke in each day, and some have stopped watching the news entirely

Why?Becauseallthatnegativeanddistressingnewscanraiseouranxietyandaffectourhappiness.

Inasimilarway,inordertowriteameaningfulgreetingcard,wewanttomakesurewelimitnegativematerial,and focusonthepositive.Forinstance,ifyou’rewritingjusttosay“Hi”andletthemknowyoumissthem,limithowmuch youwriteaboutthe-*looksaround*-currentglobalcrisis It’slikelyonourmindeachdayalready,sononeedtodwell onit

Instead,talkaboutwhatyou’redoingtokeepupyourjoyduringdifficulttimes Somethingyou’rereading,oranew hobby,ormaybejusthowgoodyoufeelwhenyougoforawalkinnature,orsitoutsideonaparkbenchonasunny day Hearingthatmaymotivateyourlovedonetodothesame Focusingonpositivethingscanencouragethem

Or maybe you’re sending a greeting card because someone is going through hard times Perhaps they’re ill, or they’ve lost a loved one. Oftentimes when someone is grieving,westrugglewithwhattosay

For starters, you can acknowledge their feelings, and empathize with their situation But in doing so, try not to dwell on the negative If we go on and on about how sad andheartbreakingwhatthey’regoingthroughis,chances areourcardwon’tbeconveyingthevibewearegoingfor

Instead, focus on the positive. Tell them how much you love them Share a happy memory with them Let them knowthatiftheyeverneedsomeonetotalkto,evenifthey just need to vent - or cry - that you’re there for them. Like wediscussedabove,justthesimplefactthatyouhavesent themacardandwrotetothemwillbringthemcomfort

Good communication is the backbone of any strong relationship This communication is a twoway street, meaning both parties need to talk honestly and openly with each other So when writingacardandexpressingconcernforhowyour loved one is doing, don’t forget to let them know howyou’redoing

Notallofusareverygoodatexpressingourfeelings. Especiallyforguys,itdoesn’talwayscomenaturally. Sometimestoo,forbothmenandwomen,wehide how we’re feeling because we’re afraid of what others will think of us. When we know someone is struggling, we feel we need to put on a brave face andbestrongaroundthem.

Don’t Be Afraid to Open Up

But rather than being a burden on them, hearing your struggles may actually help them. I know this might seem like a contradiction to the tip of “Focus On the Positive” I promise I don't have amnesia, so allow me to explain

During the pandemic in the early 2020s, I had my good days, but also my bad days where I would just stare at the wall and feel glum. Most of the time when talking to friends I would hide this. I would put on a brave face and say the right stuff: “This is all just temporary”, “Grow through what you go through” - you know the spiel

My friends would all say similar things. So I would think that’s normal and then I’d question why I’m the only one feeling this way. One day though, I asked a good friend how he was doing, and he was honest. He was struggling too His goal was simply: “to get through this pandemic with my sanity”, and that’s it And guess what? His honest feelings made me feel better

Because I realized I wasn’t the only one feeling that way.

So I started doing the same I started opening up more to my friends about everyday life and my feelings And what happened? They opened up and shared that they were feeling the same way They were also relieved to hear they weren’t the only ones going through it!

There’s a lesson here: Don’t be afraid to open up. It might be a little scary at first, but your loved ones will appreciate that you’ve chosen to let down your wall for them And they will likely return the favour Then you’ll really know how they’re feeling, and how you can help them All of this will only make your relationship grow stronger

Now, obviously we need to balance sharing our feelings with also focusing on the positive, as we discussed above So along with sharing any potential negative feelings you've had, make sure you circle back to the positive Draw attention to the big picture, that these hard times will end And together, you can both help each other through

To sum it all up, don’t hold back because you’re not Shakespeare or Tolstoy. Your kind, caring words and your happy thoughts and memories will lift their spirits and draw them closer to you. So grab your pen, talk to your friend, and send them a meaningful greeting card (maybe even one that comes with flowers) ��

What is Mindfulness and How Do We Practice It?

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally” - Jon Kabat-Zinn (Mindful, 2015)

Mindfulness is an Intentional Practice

Mindfulness is the practice of observing, accepting and creating awareness of the here and now. (Aghaie & Ghomian, 2021). The benefits of a mindfulness practice can include selfacceptance, positive relationships with others and self, autonomy, purposefulness in life, and personal growth

Mindfulness has been described as a set of skills that builds the “top-down” reflective parts of self-regulation, including greater attention and cognitive flexibility, while also reducing “bottom-up” distractions, such as impulsiveness and rumination (MacDonald, 2021, p. 156).

This type of mindful self-regulation helps with emotion regulation and the delay of gratification

Mindfulness Involves More of a Being Rather Than a Doing

The more you do it the more you are being it

Meditation is a form of a mindful practice Various meditation techniques allow one to act with awareness and non-judgmental mindfulness. Meditations that are grounded in openness, curiosity, and acceptance of one’s thoughts, feelings, and sensations, and have been shown to impact well-being and other facets of mental health

Focused Attention meditations (the observing side of mindfulness) involves paying attention to a specific object or focus, such as the breath, mantra, word or phrase and repeatedly returning one’s attention to this object when the attention wanders (MacDonald, 2021).

Mindfulness Paired with Self-Compassion

Mindfulness is an awareness of one’s experience and suffering, and self-compassion is the portion that addresses that suffering

Self-compassion has been described as "being touched by and open to one's own suffering, not avoiding or disconnecting from it, generating the desire to alleviate one's suffering and to heal oneself with kindness” (Neff, 2003) Enhancing self‐compassion can be an effective way to help improve positive mental health

Mindfulness strategies may reduce factors like emotion dysregulation and cultivate factors such as kindness and the experience of positive emotions. Self‐compassion has been linked to emotional awareness and acceptance (Carona et al., 2022).

B

A L A N C E

Now Practice Mindfulness

Begin your mindfulness practice today with simple deep breathing.

Three deep breaths all the way to the belly Feel the breath as your presence, ground yourself in the here and now

Notice Notice how you felt before and how you feel after

There are many guided meditations, and deep breathing exercises on YouTube to try out as you begin your mindfulness practice Experiment with what feels good for you at that time

Notice Invite compassion in, invite curiosity in Just Notice

For more information you can also visit the trusted site of https://jonkabat-zinn.com/.

References

Aghaie,E,&Ghomian,S (2021) Studyofwell-beingchangesduringmindfulnessbasedcognitivetherapy (MBCT)inanon-clinicalsample:Aprocessofchangestudy JournalofFundamentalsofMentalHealth,383–395 https://researchebscocom/linkprocessor/plink?id=c668cfc7-3a28-3238-ae5c-445b550f9219

Carona,C,Xavier,S,Canavarro,M C,&Fonseca,A (2022) Self‐compassionandcompleteperinatalmental healthinwomenathighriskforpostpartumdepression:Themediatingroleofemotionregulation difficulties Psychology&Psychotherapy:Theory,Research&Practice,95(2),561–574 https://doiorg/101111/papt12388

Kabat-Zinn,J (2023) Mindfulnessinaction JonKabaut-Zinn,https://jonkabat-zinncom/mindfulness-inaction/#connections

MacDonald,H Z (2021) Associationsoffivefacetsofmindfulnesswithself-regulationincollegestudents PsychologicalReports,124(3),1202–1219 https://doiorg/101177/0033294120937438

Neff,K D (2003) Thedevelopmentandvalidationofascaletomeasureself-compassion Selfandidentity, 2(3),223-250 https://doiorg/101080/15298860309027

Disclaimer: Information provided through Balance Psychological Services' posts is meant for educational purposes only This is NOT medical or mental health advice If you are seeking mental health advice, please contact us directly at (587) 985-3132.

heartheld health

Written By: Vickie Boechler

WHAT DO YOU KNOW ABOUT SETTING BOUNDARIES IN YOUR RELATIONSHIPS?

Boundaries are bridges towards long-lasting relationships with other people; they are key to maintaining healthy connections; they are not barriers Setting boundaries is an opportunity to show kindness and love to another person It lets them know where you are at and what you will accept or not accept in a meaningful relationship Boundary setting and maintaining boundaries may be something you find challenging or notwhen it comes to family, friends, and others

Lack of boundaries, where anything goes, or a person can say anything they want, creates drama and distress Maybe you are a people pleaser, or you are afraid you will lose the friendship if you set boundaries. Maybe you like the drama when there are no boundaries. But how does that play out in your relationship with others?

If you feel uncomfortable because another person walks all over you or twists your words to make you look bad, how do you change that to a healthy relationship when you decide it is time to set some boundaries? How well do you know yourself or understand others? Knowing yourself and others helps to set those boundaries. What used to be the relationship where there were no boundaries is no longer tolerable; something must give.

Martin (2021) states boundaries communicate to the other person how you want to be treated so both parties know what to expect from each other Without boundaries, others can take advantage of you because you have not set limits with them They really do not know where they stand with you, so they keep asking for more than what you are prepared to give And without boundaries, you do it anyway and then feel used or resentful

Types of Boundaries

Let us look at types of boundaries In looking at the big picture in terms of boundaries there are three main types (Allred, 2020):

Rigid boundaries lead to a total disengagement with the other person, be it a sister, a friend, a parent, or a co-worker. There is no longer an emotional connection with the person but there are independence and autonomy for the person setting the boundary. Implied or weak boundaries lead to helicopter relationships where there is overabundant concern for the other person that interferes with their ability to figure things out on their own Each member of the relationship is not allowed to be themselves because they must always consider the other person at their own expense Clear boundaries allow for close emotional contact while maintaining one’s own sense of identity with respect for the other person Both parties accept the boundaries This would be the best option of the three types

Five Boundary Setting Mistakes

Martin (2021 believes that in boundary setting mistakes can be made because relationships with others is complex and not always clear cut She outlines five boundary setting mistakes:

1 You are not focused on changing yourself, you are focused on changing other people.

The primary focus of changing boundaries is to help you meet your needs (not to control other people). You need to focus on what you can change about yourself because expecting others to change their behaviour is not realistic.

2 You set boundaries in the heat of the moment.

When boundaries are set without intention or planning, they come across as anger or punishments rather than meaningful limits These kinds of boundaries are unlikely to affect long term change within yourself

3 You Give in When Others Resist

People will push back and will want you to be the way you were before, when there were no boundaries However, if you remain consistent most often people will honour your boundaries You need ask yourself why you set this boundary in the first place; you need to stay committed to your own selfcare.

4.The Boundaries You Set are Too Rigid

Sometimes boundary setting involves compromise and/or flexibility because it depends on the situation The exception to this is “deal breakers” and should never be compromised because they protect your health and safety Learning when to be firm and when to be flexible takes practice

5 You are Over-Explaining Your Boundaries

When setting boundaries keep it simple for the person you are setting it with If they push back, explain, ‘that doesn’t work for me” and that is usually enough of an explanation You do not have to explain why! And not all boundaries need to be stated

Sometimes actions speak louder than words - for example, you stop visiting your cousin permanently or you walk out the door whenever your sister starts yelling at you.

How to say no so with kindness and firmness.

Practice stating what you want when you are setting boundaries if you are having trouble saying no Make “I” statements and avoid “you” statements (putting the other person on the defensive)

These are some examples you can start with:

I am not comfortable with this situation

I appreciate your help, but I am the person assigned to do this I would love to do that another time but right now I am over committed.

I don’t think I am the right person to help with that.

I didn’t sign up for this. Can we negotiate?

That doesn’t/won’t work for me.

I am ok with this…but I am not Ok with that.

Use silence and then say, “Let me get back to you on that.”

Let me check my calendar and priorities first.

I appreciate you thinking of me, but I’ll have to pass.

I cannot talk about that/this right now.

I care about our relationship, which is why I’m being honest about my limits I have made my final decision on this

(Allred, 2020; Fey, 2025)

Which phrases will you practice first? You only need about three of them in your back pocket Remember you don’t have to give any excuses!! Kindness and firmness can coexist Boundaries are guidelines for how you want to be treated in a healthy relationship

Disclaimer: The information in this article was prepared by Vickie Boechler BScN, MN and is intended for information purposes only, not to give heath advice. This information does not replace the health advice of a physician or any other health care professional

References:

Allred, T. (2020). How to Set Boundaries: A Better Approach in 10 Steps; Rootsrelationaltherapycom; Accessed January 7, 2025 Fey, T (2025). 10 phrases emotionally mature people use to set healthy boundaries - The Expert Editor Accessed January 11, 2025 Martin, S. (2021). 5 Common Boundary-Setting Mistakes and How to Fix Them | Psychology Today; Accessed January 8, 2025

Discover, Create, and Have Fun!

Kids’ Corner

Vanilla Pudding

FORYOUNGCHEFSWITHBIGHEARTS (ALWAYSCHECKWITHANADULTBEFORECREATINGINTHEKITCHEN)

Total time: Approximately 25 minutes

Ingredients

1 cup milk

3 tbsp maple syrup or sugar

2 tbsp cornstarch

a drop of vanilla extract

Optional toppings: fruits, nuts, or whipped cream on top (optional)

To be done together with an adult

Important: Always mix the cornstarch with 3 tablespoon of milk first to create a smooth paste This prevents lumps from forming when adding it to the main mixture

Instructions

In a small bowl, mix the cornstarch with 3 tablespoon of milk until smooth to prevent lumps. In a saucepan, combine the cornstarch mixture with the remaining milk, maple syrup, and vanilla extract Heat the mixture over medium heat, stirring continuously Cook until the mixture thickens to your desired consistency. Remove from heat and stir well to ensure a smooth texture. Pour the mixture into serving dishes or cups Refrigerate for 2 hours to allow it to set Add toppings like whipped cream, fruits, or nuts if desired before serving

Enjoy your awesome treat!

Cycle of a Plant

Cutoutthepicturesbelowandpastetheminthecorrectorderto showthecycleofaplant.

First, a seed is planted in soil

Next, the seed starts to grow and a sprout comes out of the soil.

Then, the sprout grows into a plant with a flower on top.

Last, the flower turns into a fruit or seed pod that contains new seeds for new plants to grow

Did You Know?

the average Canadian family spends over $500 a year on toys — many of which are used for less than a month?

HI! I’M KATE!

I’m the founder of The Toy Share (formerly St Albert Toy Share), and I’m so happy you’re here!

As a mom and a lifelong lover of play, I know firsthand how magical it is to watch our little ones discover the world through toys But, I also know how quickly our homes can fill up with outgrown toys, plastic clutter, and guilt over waste

That’s why I created this toy library: to offer families a more intentional, joyful, and sustainable way to play.

The Toy Share is about more than just toys. It’s about connection, community, and creating a simpler path for parents who want to provide enriching experiences without overconsumption Every toy we stock is thoughtfully chosen for its quality, creativity, and developmental value, and every item you borrow helps reduce landfill waste and promote mindful parenting

Whether you’re here out of curiosity, looking to simplify your toy rotation, or wanting to make more eco-conscious choices, I’m truly grateful you’ve found us.

I hope this library brings ease to your parenting journey and lots of giggles to your home.

Welcome to a new way to play, I’m so glad you’re part of it

For more details, visit www.mytoyshare.ca and follow along on Instagram and Facebook.

start and end your day on the right colour

There’s something about walking into a well-painted room that just feels right The light catches the wall just so, the colour seems to greet you not too loudly, not too softly, but perfectly balanced

That moment is where the day begins to take shape. The right colour doesn’t just change your surroundings; it shapes your mindset, quietly setting the tone for everything that follows

Whether you crave calm before the day begins or energy that motivates you forward, the spaces we live in influence how we move through the world

At Off the Wall Painting & Decorating, every project begins with understanding how you want to feel at home, and designing from there

c r e a t e t h e i r d r e a m s p a c e

Our clients trust us not just to paint their walls, but to respect their homes, schedules, and peace of mind It’s an experience built on trust and one that ends with spaces that feel refreshed, inspired, and beautifully lived in. h e l p i n g c l i e n t s

Painting can feel overwhelming, but it doesn’t have to.

From your first consultation to the final walk-through, our process is rooted in communication, craftsmanship, and care We believe your home should feel like yours every step of the way, which is why we offer free colour consultations, transparent quotes, and no-upfront payments

the best team

Off the Wall Painting & Decorating is proudly female-owned and operated – a rarity in the trades and something we carry with pride. Our all-female team brings professionalism and creativity to every job site, proving that skill, attention to detail, and heart can go hand-in-hand

We’re not just painting homes; we ’ re changing what the trades can look like, creating spaces that reflect confidence, compassion, and community Together, we ’ re building a business that transforms walls, uplifts clients, and empowers women to lead boldly in every industry