March 2026 (1)

HEARTHELD MAGAZINE

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?

E DITCH TH ITCH GUILT, D ES THE DISH AY! GIVEAW $100 VAL

UE

hello from the

GUESTS OF HEARTHELD

Executive Editor Grace-Filled Business

Ryder Jenne

Vickie Boechler

Creative Director

Director of Operations

Heartheld Health

Balance Psychological Services

Pw Design & Co

Donnalea Ferguson

TJ Aneca

The Toy Share

Want to be a guest?

The Balanced Mom

Around the Nook

Be That Girl

Kids Zone

Connect with us!

Jasmine Jenne

Jessica Schultz

Finding Balance

PHOTOGRAPHY Nicole Zee Photography Hi, I’m Nicole! I’m a Spruce Grove photographer who is drawn to beautiful natural light, calming tones, simple items, and loving connection. When I’m not taking pictures, I love painting and working in my garden. If you love light and airy, true-to-colour photos, I’d love to work with you! www.nicolezeephotography.com

Wildflower Photography Janice is a Stony Plain based photographer serving the greater Edmonton area. She loves capturing everything from weddings, newborns, families, and branding for small businesses. When she’s not behind the camera she enjoys spending time with her family.

Coral Konanz Photography Welcome! I’m Coral Konanz, a Parkland County photographer serving the Edmonton, Stony Plain, and Spruce Grove area, specializing in pet photography, dog and owner portraits, lifestyle sessions, maternity photography, and empowering boudoir photography. My work is centered around connection, emotion, and authenticity capturing the moments and relationships that matter most.

Shania Leigh Imagery Based in Alberta, Canada, Shania is a photographer with a true love of visual storytelling. She creates timeless images that preserve not just how a day looked, but how it felt. As a hopeless romantic, she’s especially drawn to weddings, engagements, and couples, though she’s always happy to document whatever chapter of life or project you’re in. Outside of photography, Shania enjoys gardening, reading, construction projects and finding beauty in the little moments that often inspire her work (especially her four kids and crazy farm animals)

Subscribe

If you would like to subscribe, Heartheld Magazine is an invitation to slow down and enjoy creativity, connection, and intentional living in print. Subscription details are available at www.heartheldmagazine.ca.

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Heartheld Magazine gratefully acknowledges the support of the Government of Alberta through the Magazine Publisher Operating Grant. We are thankful for this support as we continue creating print experiences rooted in community, care, and connection.

CONTACT US || Mailing Address: c/o Jasmine Jenne, 5115 54 Avenue, Stony Plain, AB T7Z 1B8 Email: heartheldmagazine@gmail.com

Treaty 6 Land Acknowledgment

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 Your Stony Mart.

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Table of

CONTENTS TANGIBLE SELFCARE Self-Care Stella

03

Simple Self-Care

06

The Balanced Mom

22

FUN & GAMES Words and Whimsy Wordsearch

17

The Playful Pause

18

GENTLE LIVING AND WELLNESS Grace-Filled Business

08

How To With Heartheld

10

Heartheld Health

22

HEARTHELD COMMUNITY

04

Be That Girl

13

Verdant Paper

24

Finding Balance

30

Kids’ Zone

35

Off the Wall

40

Advertising Community

44

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 05

FEEL

WHEEL

worksheet part one

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.

Lacking Furious

Wounded

Distress Frustrated

Confused

Hurt

Depressed

Lonely

Daring

Excited

Fascinating

Irritated

Sad

Deserted

Jealous

Annoyed

Upset

Isolated

Mad

Happy Scared

Joyful

Cheerful

Hateful

Contentious

Fearful

Agitated Worried

Anxious Calm

Overwhel -med

Helpless

Insecure

Enthu Peaceful

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Angry

Defenseless Relaxed Powerless

FEEL

WHEEL

worksheet part two

01

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

02

What are the main triggers for these emotions?

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

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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.

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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.

🖤

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Best Marriage Ever H O W

T O

W I T H

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.

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H E A R T H E L D

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.

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.

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.

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

Who handles the sick days?

and family bring joy, skills, and relief when life gets heavy.

How do you divide responsibilities

Surround yourselves with people who lift you both up, who

during chaos?

celebrate your wins, and who add richness to your story.

Knowing the plan before the storm hits

This allows your marriage to feel lighter, fuller, and more

turns stressful moments into

deeply connected not only to each other but to the life

opportunities to move as a team, with

you’re building together.

grace, humour, and care.

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.

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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

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BE THAT GIRL Be that girl who prioritizes herself to feel her best from the inside out.

WITH TJ ANECA 13

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

WWW.BETHATGIRL.CA 14

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.

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FOLLOW TJ ON INSTAGRAM

@bethatgirl_tjaneca

“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. 16

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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: A

Sipping coffee on a cabin porch wrapped in a blanket.

B

Toes in the sand, salty breeze in your hair.

C

Grabbing brunch and strolling through a market.

D

Spontaneously driving somewhere you’ve never been before

Pick a snack for the road: A

A steaming cup of tea with a splash of honey.

B

A fancy espresso with a delicate swirl of foam.

C

Something iced, preferably in a glass with straw.

D

Hot chocolate in a ridiculously oversized mug.

Your vacation photo aesthetic is: A

Forest trails, cozy cabins, maybe a canoe or two.

B

Ocean waves, golden hours, and your sunhat.

C

Rooftop views, neon lights, and cute cafés.

D

Quirky roadside stops, mismatched signs, and unexpected magic.

Your dream travel buddy is:

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A

Someone who loves slow mornings and deep conversations.

B

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

C

Someone who always knows where to find the best food.

D

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

Your travel motto is: A

“Disconnect to reconnect”

B

“Vitamin sea solves everything”

C

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

D

“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: A

A good book and a cozy sweater.

B

A swimsuit and three backup swimsuits.

C

Chargers, headphones, and a going-out top.

D

A polaroid camera and something a little ridiculous.

What sounds most like a five-star moment to you?

A

A warm fire crackling after a long hike.

B

Floating in turquoise water with nowhere to be.

C

Catching a street performance on a cobblestone corner.

D

Finding a tiny diner with the world’s best pie 19

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.

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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.

let’s chat www.twistedcharcuterie.ca

Find us social media!

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!”

twisted _charcuterie

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The Balanced Mom 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

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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 H ire a bi-weekly cleaner Find a reliable babysitter for regular self-care time Join a meal prep group Delegate work tasks when possible

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:

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.

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 15th - May 15th, 2026

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

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

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

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

Enter Here

To use a QR code, open your phone’s camera and point it at the box above. A yellow link should appear. 23 Click it to be taken to the website to enter.

3 HELPFUL TIPS FOR WRITING A MEANINGFUL GREETING CARD

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??”

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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.

1

Don’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 handwritten on an envelope from a friend already makes you happy and you haven’t even opened the card yet!

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 their message to you, and their signature.

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 enough to bring you joy.

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So, when you’re writing a card for a friend or loved one, don’t overthink it too much.

You do not need to create the next greatest work of literature. You’re not trying to win awards, you’re just talking to someone you care for.

Just knowing that you thought of them and care for them is going to put a smile on their face and make your card meaningful.

2

Focus On the Positive

If you read or watch the news each day one thing is clear: there’s a lot of bad news out there. Many, including myself, make an effort to limit the amount of news they take in each day, and some have stopped watching the news entirely.

Why? Because all that negative and distressing news can raise our anxiety and affect our happiness.

In a similar way, in order to write a meaningful greeting card, we want to make sure we limit negative material, and focus on the positive. For instance, if you’re writing just to say “Hi” and let them know you miss them, limit how much you write about the - *looks around* - current global crisis. It’s likely on our mind each day already, so no need to dwell on it.

Instead, talk about what you’re doing to keep up your joy during difficult times. Something you’re reading, or a new hobby, or maybe just how good you feel when you go for a walk in nature, or sit outside on a park bench on a sunny day. Hearing that may motivate your loved one to do the same. Focusing on positive things can encourage them.

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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, we struggle with what to say.

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 and heartbreaking what they’re going through is, chances are our card won’t be conveying the vibe we are going for.

Instead, focus on the positive. Tell them how much you love them. Share a happy memory with them. Let them know that if they ever need someone to talk to, even if they just need to vent - or cry - that you’re there for them. Like we discussed above, just the simple fact that you have sent them a card and wrote to them will bring them comfort.

3

Don’t Be Afraid to Open Up

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 writing a card and expressing concern for how your loved one is doing, don’t forget to let them know how you’re doing.

Not all of us are very good at expressing our feelings.

Especially for guys, it doesn’t always come naturally.

Sometimes too, for both men and women, we hide 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 and be strong around them.

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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.

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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).

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F I N D I N G 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.

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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). Study of well-being changes during mindfulness based cognitive therapy (MBCT) in a non-clinical sample: A process of change study. Journal of Fundamentals of Mental Health, 383– 395. https://research.ebsco.com/linkprocessor/plink?id=c668cfc7-3a28-3238-ae5c-445b550f9219 Carona, C., Xavier, S., Canavarro, M. C., & Fonseca, A. (2022). Self‐compassion and complete perinatal mental health in women at high risk for postpartum depression: The mediating role of emotion regulation difficulties. Psychology & Psychotherapy: Theory, Research & Practice, 95(2), 561–574. https://doi.org/10.1111/papt.12388 Kabat-Zinn, J. (2023). Mindfulness in action. Jon Kabaut-Zinn, https://jonkabat-zinn.com/mindfulness-inaction/#connections MacDonald, H. Z. (2021). Associations of five facets of mindfulness with self-regulation in college students.

Psychological Reports, 124(3), 1202–1219. https://doi.org/10.1177/0033294120937438 Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and identity, 2(3), 223-250. https://doi.org/10.1080/15298860309027

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.

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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 not when 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.

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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:

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.

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.

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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.

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References: Allred, T. (2020). How to Set Boundaries: A Better Approach in 10 Steps; Rootsrelationaltherapy.com; 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 SPONSORED BY: THE TOY SHARE

Challenge of the Month: Silly Sound Scavenger Hunt Find 5 things that make weird or fun sounds around your house!

Q: Why did the scarecrow win an award?

Tap, squish, squawk, or squeak anything goes Try to make your own sound

A: Because he was outstanding in his field!

remix or beat Give your new sound combo a DJ name Warning: laughter may happen.

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Vanilla Pudding FOR YOUNG CHEFS WITH BIG HEARTS

(ALWAYS CHECK WITH AN ADULT BEFORE CREATING IN THE KITCHEN)

Total time: Approximately 25 minutes To be done together with an adult

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)

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!

37

Cycle of a Plant Cut out the pictures below and paste them in the correct order to show the cycle of a plant.

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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.

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.

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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.

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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.

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helping clients create their dream space

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.

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.

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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.

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Whether you’re refreshing a single room or transforming your entire home, we’re here to make it effortless and beautiful.

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Heartheld Magazine is a space of rest and rejuvenation for creative hearts.

We aim to work from a place of rest, and we fully stand behind the belief that you deserve abundance, connection, and balance (without burnout).

We also believe self-care should be tangible, genuine, and accessible.

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That is why we've created a magazine that brings a bit of selfcare into your life each month!

This beautifully curated keepsake is filled with entertaining, informative articles, beautiful photos, and lots of love.

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