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Nurture Your Well-Being – How Our Health Stand Team Takes Care of Our Mental Health
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We asked our team “How do you take care of your mental health?” Get inspired with these ideas to nurture your well-being

Mental Health Tips

Bell Let’s Talk Day is Wednesday, January 24th and we’re joining in to help drive meaningful progress in mental health.

This year’s Bell Let’s Talk Day campaign highlights the ways that we can support ourselves and those we care about through actions like listening, being there, and talking.

Every Canadian can play a part in their communities, workplaces, schools, and at home.

That’s why we’re joining in the 14th annual Bell Let’s Talk Day to help create positive change. One important way to do this is to nurture your own well-being.

We asked our team of dietitians and staff, “What do you do to take care of your mental health?” We hope our experiences and ways of coping with mental health help you on your journey. Perhaps someone else’s way of coping with mental health may resonate with you or spark ideas on how you can implement self-care practices into your daily life.

Note that mental health goes beyond self-care. If you’re struggling, visit these resources.

Join in on the conversation, and comment below what you do to take care of your mental health or that of others!

Mental Health Tips from the Health Stand Nutrition Team

 Andrea

3 ways I take care of my mental health include:

1.  Understanding the power of the pause.  Mindfulness meditation training has taught me that there is power in a pause throughout the day.  Take deep breaths between tasks and meetings – these moments of a quiet pause and focus on the breath throughout your day can allow you to respond skillfully rather than react mindlessly.

2. Build in transitions between tasks and duties. Creating space as you move through your day to transition between tasks and also between work and family life is key.  Ways I do that are commuting to work by bike a few days a week (yup even in the winter) as this is a great way to start and finish the work day.  If I am driving to work I occasionally park my car on the side of the street before turning into my driveway to add a few notes to my to-do list for later and then take a few deep mindful breaths before coming home.  This allows me to bring more presence home to my family.

3. Get outside!  Look for opportunities to connect with nature.  As a family we sometimes walk to the store to pick up a few groceries or run an errand rather than drive.  In the winter we also love ice skating and weekend cross country skiing, fat biking and downhill skiing.

 

Jana S.

To take care of my own mental health I use a few different strategies.

1. I use a journal (word document that is password protected) to let out my thoughts and explore my emotions. Also, I am lucky to have great friends and support people in my life who can hear this too sometimes. They are great at just letting me share without trying to find the brightside or make it better.

 

 

2. I get outside! The shift to being in the fresh air and changing my surroundings can really help me if I am feeling stuck, frustrated or overwhelmed. Another key here is that I try to mute my phone notifications or get out of cell service sometimes too.

 

 

3. When I am really feeling low or stuck in my mental health I do a deeper dive. First, I try to identify what it is I am actually feeling. Then I will try to do something that matches the intensity of my emotion. For example, when I am angry – I yell in my car! And then finally, once the intensity of the emotion has released some, I think back on what has been going on and see if there is something that I need to problem solve or a discussion that needs to be had so I don’t end up back in that space.

Shauna

1. The power of positive thinking. If you are thinking negatively about yourself or your situation you are most likely going to feel poorly. I try to always think of the positives in every situation (no matter how small). Looking at things from that perspective can really change the overall outlook!

 

2. Ensure I have ‘me time’ daily, even if it’s for 5 minutes. Getting time to myself to do whatever I want to do, not need to do, is really important for my mental health

 

3. Spending time outdoors. I have a wonderful dog that gets me outside everyday, rain, shine or snow. Breathing fresh O2 and seeing the beautiful creations of nature is one of the best self care things I do!!

4. A special beverage of choice – whether it’s a London fog, glass of red wine or a bubbly water, I enjoy sipping on a favourite beverage as part of my self care:)

Christine DT.

As a working mom with two kids under the age of 5, I’ve learned the hard way that if I don’t make my mental health a priority, everyone ends up paying a price.  As the saying goes “you can’t pour from an empty cup”; therefore I ensure to find time to fill up my own every day.  I try to move my body in a way that feels enjoyable, such as tobogganing, trail walks and dance parties with the kids. I also practice breathing techniques to help ground myself during stressful times.  Finally, I make it a point to plan social events with friends every few weeks to connect with those who bring joy to my life.

Britney 

When it comes to supporting my own mental health, one of the most important things I have learned (and am still learning to be honest!) is creating strong boundaries in my life to protect my self-care space. As someone who needs alone time to rest and recharge, that looks like protecting at least one evening a week for a quiet night in. Whether it’s reading a book, having a movie night, or some cuddles with my dog, I need weekly rhythms that include downtime so I can refill my cup and feel ready and rejuvenated to pour into those around me the rest of the week! I also find time outside incredibly grounding, so I regularly make space for walks with my dog and try to plan weekend hikes with trusted friends – we get fresh air, some joyful movement, and it’s great to talk with people I trust about what’s going on in my life.

Daniela D.

When I notice my mental health needs tending to and recharging, I love to do yoga, walk/pet my dog, exercise, make a nourishing meal or do artsy things let me slow down like paint or draw. I find getting together with friends and family for some good food or a walk or hike outdoors to talk things out always helps me feel better! I make reminders to check in on loved ones especially if I know they may be struggling.

Carlin

Three ways I take care of my mental health:
1. I get outside and move my body. I find fresh air, sunshine, and nature really grounding and peaceful. I often will take a moment to intentionally take some deep breaths and soak in my surroundings, finding a place of gratitude. Often I will do something active as well (like running, biking or hiking) because I find moving my body helps me release any stress from the day.
2. I often journal to get my thoughts out of my head and down on paper. I’ll journal anything that is bothering me but I’ll also often journal about the many things I’m thankful for. I find this brings perspective when I may be having a challenging day.
3. I’m very grateful to have some incredibly trustworthy friends who are a safe place for me to share my thoughts, worries, challenges, successes, etc. I find that a good heart to heart with a friend is invaluable. It’s often not about “solving a problem” but rather being seen and knowing you’re not alone.

Courtney

1. Having a support system around me: I am incredibly lucky to have a supportive family, friends, and a wonderful partner. Having “check-in” conversations with my partner and prioritizing time with him are key. It helps to have someone to vent to or just share how my day went. I am a big processor and if I am not able to chat about what is on my mind I try to journal or write a note in my phone. My dog is also a great listener and is always up to cuddle. 

2. Prioritizing “me” time: making some space in the week for things I enjoy outside of work and other obligations is super important to me. Mindful walks outside, good music, grabbing a latte at a new cafe, seeing a friend for lunch, or booking in for a massage or facial are also ways I reset. 

3. Using my creative side: art has always been therapeutic for me. I would not call myself an artist but I love to turn on a trashy TV show and get creative. I have done DIY embroidery recently which I love, but have also used adult colouring books and taught myself macrame on YouTube. It helps to use my brain in a different way and slow down and enjoy the process of making art!  

Wan

  1. Don’t be too hard on yourself. The world isn’t perfect. Neither should you be.
  2. Be aware of your limitations so that you can continue to grow, but it is equally important to be proud of your strengths so that you can continue to shine.
  3. Learn to trust, love and nourish yourself. You matter just as much as everyone else does. And by the way, hating yourself isn’t going to make the rest of your life any easier. 

Christine M.

When I find myself in a bad mood or feeling low, I do a three point check:

1. I ask myself if I have a nourished myself in the last 24 hours.  As my own nutrition coach, I review if I have had enough total energy foods and ample fruits and vegetables. I know my mind works best when I nourish my body and drink enough fluids.

2. I consider the influences of my hormones. I know for myself, that if my sleep is poor, or I experience menopausal symptoms, my mind is more likely to be vulnerable to negativity around me and my own negative thoughts

3. I take a break and do something special to me – go for a long walk, call a friend, or get lost in a good book. 

Jana R.

– I spend time in nature
– I spend time everyday (some days longer than other days) on personal spiritual growth 

Annemarie

I spend as much time outside as possible, often lying on the ground, looking up at the sky, smelling and listening to Mother Nature in all its beauty. Last night, I bundled up real warm even in -35, snowy weather and lied in my backyard, outside in the snow, peering out of my hat and scarf and felt the snowflakes land on my face! It was magical. Having a very furry best friend to share it with made it even more wonderful!
So my best remedy for my best mental health is using my 5 senses in nature,…I even use my 6th sense: Motion! Moving around outside in Nature, paying attention to what I see, touch, hear, feel, and smell! And giving lots of love, hugs and even massages to my beloved pets!

Keep listening, talking and being there for ourselves and each other.

On Bell Let’s Talk Day, Bell donates 5 cents to Canadian mental health programs for every applicable text, local or long distance call, tweet or TikTok video using #BellLetsTalk, every Facebook, InstagramLinkedIn, Snapchat, TikTok, Twitter and YouTube view of the Bell Let’s Talk Day video, and every use of the Bell Let’s Talk Facebook frame or Snapchat lens. All at no cost to participants beyond what they would normally pay their service provider for online or phone access.

You can also find resources, learn more about some of the organizations providing meaningful mental health supports and services throughout Canada and download the Bell Let’s Talk toolkit to begin your own conversation about mental health at home, school or in the workplace.

Please join us this Bell Let’s Talk Day by showing your support for all those who live with mental illness and those taking action to help them.

Don’t forget to check out our Nutrition for Mental Health blog post!

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Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

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