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Become a priority in your
The quiet power of focusing on your own path
Have you ever felt content with your life, only to be thrown off balance by an Instagram post or news of someone else’s success? You feel inadequate in an instant. You’re discouraged, progress seems slow, and your confidence turns into selfdoubt. This is a common, hazardous pitfall. The habit of comparing yourself to others will zap your joy, motivation, and self-worth.
It’s time to focus on your unique path. Here are a few ideas to consider:
Practice gratitude. Instead of seeking improvements, focus on the good in your life. Concentrate on what works for you already. Do you have a loving relationship, a safe home, or a cozy nook where you can relax? Do you love your hometown, neighbours, and friends? Uncover your blessings and highlight them with positive attention; you won’t want to practice comparison as much.
Measure yourself against your past. The only comparison worthwhile involves measuring your current self against your past self. Look at where you were several years ago and check your journey. Did it take you where you wanted to go? If not, you can create a new destination to work toward.
Remember to celebrate your successes, too. Some of your plans have proved fruitful, or your success has arrived in ways you didn’t consider. Recognize the obstacles you’ve overcome; how well you’re doing may surprise you.
Remove comparison triggers.
The next step to getting off the comparison treadmill is taking care of your triggers. For example, does scanning social media sites upset you? See what triggers you into comparison and note it in a journal for seven days. At the end of the week, analyze your findings and prepare to make positive changes. Perhaps you don’t look at your phone until after you eat breakfast, stop watching TV shows that make you feel inadequate, and reduce time looking at websites that leave you sad.
Set meaningful goals. Reclaim your peace and power by making small, consistent changes in your selfperception and how you measure your progress. For example, pay attention to self-talk. Change it when you notice negative comments.
Also, acknowledge everyday successes when they happen. Let the knowledge that you’re doing well sink in.
While comparison is tempting, your strength lies elsewhere. Your story, dreams, and potential are matchless. If you notice the urge to compare, pause and redirect your attention to your private world, where the real magic happens.
• Plan a no-phone weekend
• Sleeping like a starfish
• What are chakras?
• Ways to stop negative thoughts
• How to combine exercise and meditation
• Understanding stress-induced headaches
• Tips to help you quit smoking
• Signs it’s time to take a break
• Coping with the loss of a coworker
• Ways to handle food cravings
• Energy Zone - Chickpeas
Sleeping like a starfish
When preparing for sleep, we often choose our preferred position without much thought. However, some sleep positions may be better suited for certain conditions.
For example, sleeping in the “starfish” position could help you if you suffer from acid reflux. According to WebMD, the starfish position is when you sleep on your back, but your legs are spread apart, and your arms are bent up on either side of your head.
While it can help with acid reflux, it also makes you more likely to snore and can worsen sleep apnea. The starfish position may also help with:
Shoulder pain. Research shows you’re less likely to have this type of pain when sleeping in the starfish position.
Lower back pain. While sleeping on your back can sometimes cause more back pain, research shows the starfish position can soothe it.
Neck pain. Keeping your spine aligned in the starfish position could help you avoid
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Editor: Kate Van Hoof-Peeren
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neck pain.
Wrinkles. Sleeping on your back is less likely to cause wrinkles than sleeping on your side.
Here’s a summary of common sleep positions and who may benefit from them:
Back. Try sleeping on your back if you have neck or back pain.
Side. If you snore, have sleep apnea, congestion, or are pregnant, side sleeping could help (sleeping on your left side is often the best choice).
Stomach. This position doesn’t help most people and can cause further problems, such as back, neck, and shoulder pain.
Propped up. If you have a cold, flu, or acid reflux, try raising your head with a wedge pillow or a bed that inclines.
If you haven’t been sleeping well and want to try a new position to see if it helps, be patient. A habit like that can take a while to change, especially if you’ve been hitting the sack the same way for years.
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The information presented in Wellness Zone has been compiled from sources believed to be reliable. However, it cannot be assumed that all acceptable measures are contained in this article nor that additional measures may not be required under particular or exceptional circumstances, or your own company procedures, or by federal, state/ provincial and local law.
Application of this information to a specific worksite should be reviewed by a wellness professional. Anyone making use of the information set forth herein does so at his/her own risk and assumes any and all liability arising therefrom. Specific medical advice should be obtained through consultation with a physician or other trained health care practitioner. Wellness Zone is published monthly by Smart Workplace Inc. www.smartworkplace.ca. All rights reserved. © 2025. No part of this publication is to be copied without permission from the publisher.
How to plan a no-phone weekend
Let’s be honest; most of us are more attached to our phones than we’d like to admit. From the moment we wake up to the second we go to sleep, we’re scrolling, swiping, texting, and refreshing. But what if you took just one weekend away from the swiping and scrolling? A no-phone weekend might be exactly the reset you didn’t know you needed. Nervous about a whole weekend without your phone? Start small. Try going phone-free for just a day and work your way up.
Here’s how to plan a no-phone weekend: Prepare ahead of time: A no-phone weekend isn’t something you want to dive into without a little prep. Start by letting your friends and family know you’ll be unplugged, especially if they’re used to quick responses. Try to take care of anything you might do online like pay bills before the weekend starts.
Choose the right weekend: Not all weekends are created equal. Pick one where you don’t have work deadlines, major social events, or travel plans that require your phone. A chill weekend at home is perfect. Out of sight, out of mind: One of the best tricks for staying committed is physically removing the temptation. Turn your phone off and stash it in a drawer, or a box in your closet. The less accessible it is, the easier it will be to resist that reflexive check.
Get back to basics: If you rely on your phone for alarms, music, or photos, swap in replacements such as a classic alarm clock, a speaker with Bluetooth preloaded playlists, or even a disposable camera for the weekend. Remember those?
Embrace the awkwardness: The first few hours without a phone might feel weird. You’ll probably reach for it out of habit. You might feel a little bored or twitchy. That’s okay. It’s all part of the process of letting your brain decompress from constant stimulation. Treat the discomfort as a sign that your mind is unwinding. Like stretching after a long car ride, it might not feel amazing at first--but soon you’ll be grateful for it.
When your weekend ends, don’t rush back to the noise. Before turning your phone back on, take a moment to appreciate how you feel. Maybe you’re more relaxed, more present, more connected to the real world.
What are chakras?
Chakras have become a common topic to discuss during a coffee break at work or among friends at lunch. Perhaps you have heard about them but never quite understood what the chakras are.
The concept of chakras originated in India more than 1000 years ago within Hindu and Buddhist spiritual traditions. Chakras gained popularity in Western cultures during the 1960s and 1970s as part of various “alternative” spiritual movements. In Western contexts, chakras are sometimes integrated into fields such as psychology, complementary medicine, and various spiritual practices.
While chakras and spiritual energy have not been thoroughly examined in medical studies, learning about them may help you think about your own mind and body, much like any other belief system.
Chakras are thought to be focal points of energy throughout your body. WebMD explains that “Chakra,” a Sanskrit word meaning “wheel” or “cycle,” refers to spinning energy centres. There are seven main chakras situated along the spine, from the base of your spine to the crown of your head. They are thought to provide subtle energy that helps your organs, mind, and intellect work at their best level. Balanced chakras allow life energy to flow and connect you with your surroundings.
For many people around the world, chakras and energy are part of health and healing. According to belief systems like yoga, Buddhism, and Western “new age” spirituality, working with the
chakras can improve mental and physical health.
According to these belief systems, life energy flows through the chakras in a balanced way. If energy can’t move through the chakra or becomes blocked or too concentrated, a chakra is thought to be unbalanced. Many people believe that aligning your chakras can help energy flow smoothly through your body and into the universe, creating a state of connection and well-being. Some ways that are thought to unblock, balance, heal or align chakras include meditation and breathing exercises, yoga, or colour therapy.
Meditation, for example, is a way to calm your mind, be present in your body, and focus on the moment. Breathing exercises are often part of meditation. Some styles of meditation relate to the chakras. For example, people might picture a light or warmth on the area associated with each chakra. This may help to align your chakras, reduce stress, and help you respond more calmly to challenges in your life.
Many Western doctors consider chakra balancing practices as a form of complementary or alternative medicine that people might use along with other, more standard treatments to help themselves feel better emotionally, physically, or spiritually. However, it is recommended to also visit your health care provider if you are feeling unwell. If you would like to learn more about chakras, check out trusted sources online.
Ways to stop negative thoughts
You’re lying in bed, replaying something you said earlier and cringing at how awkward it felt. What began as a small worry has spiraled into self-doubt and harsh inner criticism. Negative thoughts often work like that - subtle at first, but quick to take over. And they don’t just affect your mood - they shape your decisions, relationships, and how you see yourself.
Advice like “just think positive” might sound helpful, but it takes more to tackle intrusive thoughts. Therapists use specific strategies to interrupt negative thinking and build healthier patterns. Here are a few to try:
Schedule a “Worry Window”.
It might sound counterintuitive, but setting aside time to worry can help you feel more in control. Rather than trying to shut down anxious thoughts, allow them - but only at a set time. Start with 10 minutes a day. Use that window to focus on whatever’s bothering you and jot it down - in a notebook or on a phone. Outside of that period, when anxious thoughts arise, remind yourself that they’ll be addressed during the scheduled time.
Therapists like this technique because it helps contain anxious thoughts, rather than letting them take over all day. Once your brain knows there’s a set time to process concerns, the urgency often fades.
Challenge negative thoughts with clear, balanced thinking
One of the most effective ways to manage negative thoughts is through cognitive restructuring. This technique helps you identify distorted thinking patterns - like assuming the worst will happen, trying to read others’ minds, or seeing things as either a complete success or total failure - and replace them with more balanced perspectives.
Start by writing down a situation that triggered a strong emotional response - like when your manager didn’t reply to your email all day, and you felt anxious. The automatic thought might be: “They’re ignoring me because I did something wrong.” Then ask: What evidence supports this thought? What evidence doesn’t? Could there be another explanation, like they were simply busy? What would be a more realistic way to interpret the situation?
Practicing this regularly helps train your mind to spot distortions early and reframe them before they take hold. With time, clearer thinking becomes second nature.
Understanding stressinduced headaches
It’s no secret that stress has become a common part of daily life, whether it comes from pressure from the workplace or from family obligations. One of the most frequent physical manifestations of stress is the headache. These stress-related headaches can range from mild discomfort to debilitating pain, affecting productivity, mood, and overall well-being.
Common symptoms of a stress-related headache include a constant, dull ache pressure, - tightness or tension around the forehead or scalp, and tenderness in the neck and shoulder muscles. In some cases, sensitivity to light or noise may be a symptom.
Stress headaches are usually triggered by:
• Emotional stress from work pressure, anxiety, or personal conflicts.
• Poor posture, especially from prolonged screen time at your computer or watching television.
• Lack of sleep.
• Skipping meals.
• Muscle tension in the neck and shoulders.
Here are a few ways to alleviate stress headaches:
Practice relaxation techniques such as deep breathing exercises. Inhale slowly through the nose, hold for a few seconds, and exhale through the mouth. Try progressive muscle relaxation by tensing and slowly releasing each muscle group. You can also try meditation.
Improve your posture by adjusting your workstation ergonomics. Take regular breaks to stretch if you sit for
long periods of time at your desk. Use a supportive chair and keep your screen at eye level.
Stay hydrated and eat regularly. Dehydration and low blood sugar can trigger headaches. Keep a glass of water or water bottle nearby and try not to skip meals.
Apply heat or cold. A warm compress on the neck and shoulders can ease muscle tension, while a cold compress on your forehead can help numb the area of pain, reduce inflammation, and constrict blood vessels, potentially easing discomfort.
Try to get regular exercise. Physical activity releases endorphins, which are natural painkillers. Even a brisk 20-minute walk can reduce stress levels.
Limit caffeine and alcohol intake. Both vices can contribute to dehydration and disrupt sleep, worsening headaches.
Consider over-the-counter medications. Ibuprofen, aspirin, or acetaminophen can provide relief, but avoid overuse to prevent rebound headaches. A rebound headache, also known as a medication overuse headache (MOH), is a headache that develops or worsens due to the frequent use of medications used to treat headaches or migraines. Essentially, it’s a headache that’s triggered by taking too many pain relievers or migraine medications. If your headaches occur frequently or worsen over time, are accompanied by neurological symptoms such as vision changes or confusion or if your headaches don’t respond to typical treatments, it’s important to consult a healthcare provider to rule out other underlying conditions.
How to combine exercise and meditation
Both exercise and meditation are lifelong skills, that can cost little and have few if any negative side effects. While we know that both exercise and meditation independently have psychosocial benefits, a study by Rutgers University highlights improved outcomes when the two are combined.
Scientists studied a group of men and women who were diagnosed with non-psychotic depression. The subjects were asked to try 30 minutes of focused attention meditation and 30 minutes of moderate aerobic exercise twice a week for eight weeks. The results of this study showed a 40% reduction in depressive symptoms in both clinically depressed and nondepressed students after eight weeks.
Before you start any exercise regimen you should do your homework first to make sure you start out at the appropriate pace for your age and your overall condition. To combine exercise with meditation, start with a 20-minute meditation session, followed by your workout routine or aerobic exercises like walking, running, cycling and swimming.
You can also include meditation in between your sets. There are different types of meditation that you can experiment with. Here is an example:
Breath Awareness Meditation (10 minutes)
Stretches (10 minutes)
Mindfulness Meditation (10 minutes)
Sit Ups (10 minutes)
Zen Meditation (10 minutes)
Squats (10 minutes)
Here are some basic tips to help exercise be a positive factor in treating stress and depression:
Check with your physician
First check with your physician to confirm exercise is appropriate for you at this time. Discuss your goal to include exercise as part of your healthy approach, along with any medical or therapeutic treatment they advise.
Find activities you enjoy
If you’re including exercise as part of your treatment for depression or anxiety, make sure you enjoy what you’re doing, and the environment is pleasant. Not only will this help your consistency, it will put you in a more positive mood when participating. Exercising to treat stress and depression shouldn’t be stressful. If you find it is creating stress, take a step back and discover what changes can you make to include exercise without the stress?
Exercise three days per week
Consistency is a key to receive the health benefits of exercise and meditation. Moderate intensity exercise is advised.
In our ever busier and stressed-out world, and with cases of depression on the rise, combining these two basic life skills can be a powerful gift to yourself to help keep you healthy both physically and mentally.
Signs it’s time to take a break
In a world that often glorifies hustle culture, it’s easy to ignore the subtle (and not-so-subtle) signals your body sends when it’s time to slow down. Whether you’re working long hours, or juggling multiple responsibilities, your body has its own way of telling you when enough is enough.
According to the Canadian Psychological Association, chronic stress can lead to physical symptoms such as headaches, muscle tension, fatigue, and sleep disturbances—all of which are signs that your body needs a break.
If you’re constantly tired despite getting a full night’s sleep, your body might be signalling burnout. Chronic fatigue can be a sign that your energy reserves are depleted, and you need rest—not just sleep, but mental and emotional downtime.
Stress often manifests physically. Tension headaches, tight shoulders, or a stiff neck can indicate that your body is under prolonged strain. These symptoms are your body’s way of saying, “I need a break.”
When your brain feels foggy or you find it hard to focus, it’s often a sign of mental overload. Taking short breaks can help reset your cognitive functions and improve productivity.
Emotional instability, such as feeling unusually anxious, sad, or irritable, can be a sign that you’re mentally and emotionally drained. A break can help you regain emotional balance.
Stress and exhaustion can disrupt your natural rhythms. If you’re eating more
or less than usual, or struggling to fall or stay asleep, it might be time to step back and recharge.
Losing interest in tasks you usually enjoy or feeling unmotivated can be a red flag. It’s your body and mind’s way of telling you they need rest and recovery.
Here are a few ways to take effective breaks:
Microbreaks: 5–10 minutes every hour to stretch or walk.
Lunch breaks: Step away from your workspace completely.
Mental breaks: Practice mindfulness, deep breathing, or simply daydream.
Digital detox: Unplug from screens for a few hours each day.
When mental strain goes beyond what a simple break can fix, it’s important to recognize that you’re not alone—and that there are meaningful steps you can take to support your mental health.
Some signs that you may need deeper support include:
• Persistent feelings of sadness, anxiety, or hopelessness.
• Loss of interest in activities you once enjoyed.
• Difficulty functioning at work, school, or in relationships.
• Changes in appetite or sleep patterns.
• Thoughts of self-harm or suicide. If you’re experiencing any of these, it’s time to act beyond self-care. Talk with a trusted friend or relative and seek health care support.
Tips to help you quit smoking
(NC) Cigarette smoke contains over 7,000 chemicals, and smoking can cause serious health problems including cancer, and heart and respiratory diseases. While quitting smoking is hard, it is possible, and help is available. Here are three tips to help you achieve your goal.
Have a plan
Start by creating a quit plan. A plan should include the reasons you want to quit, any concerns you may have, a list of things that could trigger a craving, which tools and techniques you’ll use to cope with cravings and, perhaps most importantly, the date you’re going to quit.
When you are struggling to resist a craving, refer to your plan to remind yourself of why you’re quitting and things you can do to help. No two people will have the exact same plan. What worked for someone else may not necessarily be what will work for you.
Health Canada has a free online quit plan tool that only takes about 10 minutes to complete.
Use replacement tools
After your last cigarette, you’ll start to feel uncomfortable withdrawal symptoms like feeling restless, difficulty concentrating or sleeping. This is your body responding to low levels of nicotine, which can all lead back to cravings. But there are tools you can use to help deal with these cravings and effects.
There is a wide variety of nicotine replacement therapy options, including nicotine gums, patches, lozenges and inhalers. Other quit aids include the plant-based natural health product called cytisine, and prescription medications like bupropion or varenicline. Research has shown combining certain quit aids, such as a nicotine gum along with a nicotine patch, can nearly triple your chances of quitting.
Seek out support
While you’re the only one who can make the decision to quit and follow through with it, getting support from those around you can help you succeed. Their support can be as simple as joining you on a walk until your craving passes or, if they smoke, refraining from smoking when they’re with you.
You can also seek support from an expert, like a pharmacist or counsellor. There are free quit support services available across the country where you can talk to a quit coach by phone, online or text.
Find the quit-smoking planner and more resources at canada.ca/quit-smoking.
To maintain a healthy weight, it is important to manage hunger. Giving in to sudden hunger can negatively impact your weight management efforts.
There are various ways to reduce the frequency and intensity of hunger pangs. Additionally, there are strategies to cope with hunger without consuming high-calorie foods.
Here are some suggestions to help manage hunger and support your healthy weight goals.
Focus on fibre - Foods that are rich in fibre have numerous health benefits. For weight management, one key advantage is that fibre-rich foods are digested more slowly, releasing calories over an extended period. This slower digestion helps to stabilize blood sugar levels, preventing the occurrence of hunger pangs caused by low sugar levels. Compared to foods that release energy quickly, slowly
zone energy
Chickpeas Ways to handle food cravings
Chickpeas, also known as garbanzo beans, have been grown and eaten in Middle Eastern countries for thousands of years. Their nutty taste and grainy texture pair well with many other foods and ingredients.
As a rich source of vitamins, minerals, and fibre, chickpeas may offer a variety of health benefits, such as aiding weight management and improving digestion. This legume is high in protein and makes
digested foods help maintain a feeling of fullness for a longer duration.
Drink fluids - Drinking a large glass of cool water can temporarily trick your stomach into feeling full and may quench thirst disguised as hunger.
Eat a healthy breakfast - A small, low-fat breakfast can prevent morning cravings, reducing hunger before lunch.
Don’t overdo caffeine - Excessive caffeine can lead to crashes, causing tiredness and hunger. Enjoy coffee in moderation to avoid negative effects.
Eat in bulk - Eat foods with high volume but low calories to manage hunger. Examples include celery, cucumber, and spaghetti squash. These foods have high water content, which fills you up quickly without adding many calories.
Coping with the loss of a coworker
Your workplace is more than just a place of tasks and deadlines—it’s a community. When a coworker passes away due to illness, it can leave a profound emotional impact on the team. Grief in the workplace is often complicated by the need to maintain productivity while processing personal loss.
Here’s how coworkers can support each other and themselves during such a difficult time.
1. Acknowledge the loss
Ignoring grief doesn’t make it go away. Acknowledge the loss openly and respectfully. Share memories or kind words in a team meeting or message. Create a space—physical or virtual— for coworkers to express condolences or reflections. Consider organizing a memorial or tribute, if appropriate.
2. Support each other
an excellent replacement for meat in many vegetarian and vegan dishes.
Chickpeas contain a moderate number of calories and several vitamins and minerals. They are a particularly good source of the mineral manganese and the B vitamin folate.
Grief affects everyone differently. Some may want to talk, while others may prefer solitude. Be mindful and offer a listening ear without pushing for conversation. Check in on colleagues who seem withdrawn or overwhelmed, and respect different grieving styles and timelines.
3. Take care of your mental health
Losing a coworker can trigger a range of emotions—sadness, guilt, even anxiety. It’s important to allow yourself to feel and process your emotions. Take breaks if you’re feeling emotionally drained. Seek professional support if grief becomes overwhelming.
Grief doesn’t follow a schedule. It’s okay to feel the loss long after the initial shock has passed. By supporting one another with empathy and understanding, coworkers can navigate the pain of loss and begin to heal—together.