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Mood and anxiety disorders are among the most common types of mental disorders in Canada. In fact, according to the Canadian Mental Health Association, in any given year, 1 in 5 people in Canada will personally experience a mental health problem or illness.

As a health and wellness coaching company we hear clients daily express their wishes to learn strategies to cope better with stress and anxiety. Stressful situations are inevitable in everyone's life. You may notice symptoms of stress when coping with a challenging relationship, while disciplining your kids or during busy times at work. And while some stress is normal and beneficial in many instances-- too much stress can wear you down and make you sick, both mentally and physically.


There are so many possibilities when it comes to creating delicious sandwich options that your children will look forward to eating.

Naureen is a registered dietitian with 12 Weeks to Wellness, here she shares some of her best tips to creating fast and simple lunchtime staples that your kids will love.

What I have learned over the past 12 years working with clients as a Health and Wellness Coach is that goal setting isn't just about coming up with a goal and your forward action. It's about so much more; like changing the stories we tell ourselves, our mindset, and the words we use that get in the way of us moving towards what we desire.

On a recent shopping trip I picked up a little striped cardigan for 70% off. Deal! I had a passing thought about it being kind of like a cute little cardigan already in my closet. But a deal is a deal, right?

As it turns out, I have a total of seven striped tops in my closet as well as a pair of striped slacks. Are you seeing a pattern here? Stripes?

Is Being Mindful and Relaxed the Same Thing?

The short answer is "no".

Simply put, being mindful is being aware, and being relaxed is to be free of tension.

Being mindful is to become aware of how you are feeling physically, emotionally, mentally, and increasing awareness of your environment. Being mindful is tuning in to how you are experiencing the present moment and reserving judgment. That might mean becoming aware that you are pretty chilled out, or the exact opposite, maybe you're all revved up!

Relaxation is a whole different thing. Relaxation is the state of being free from tension. This could be physically or mentally. 

Many of us want to bring spirituality into our lives but don't know where to begin. Or we think we have to sit still in silent meditation for an hour each day in order to be "spiritual." Maybe you are you one of those who think yoga is a waste of time….with your crazy work schedule, you don't have much time to exercise and so you feel like you need to get the most "bang for your buck" and yoga just doesn't cut it for you.

Did you know that, walking is a great way to integrate mindfulness into your everyday life and has been used as a meditation practice for thousands of years? 

Self compassion is a value that provides a great foundation for emotional wellness, self-love, and kindness without suffering or self-critism. Yet so many clients struggle with feeling unworthy and are plagued with feelings of guilt, shame, doubt,fear and stress. The nurturing quality of self compassion helps us to rewire destructive patterns of negativity and in turn focus on what brings us joy.

In my role as a coach I acknowldge where my clients are coming from and how their belief system and how their belief system and patterns oh behaviour shape their reality. I often ask questions that reframe a situation and cause a client to shift their perspective which leads to new behaviours. 

I often coach people who are totally oriented to achievement. "Where is the joy or fun in your life?" I ask. "It feels good to accomplish", they say. Of course, it does; everyone would agree. The trouble is if you get stressed and out of balance in the process of accomplishing something. Worse yet? Burnt out. Case in point- sleep, a healthy diet, and exercise are often the first things to go when your hair is on fire. Relationships and your social life may also suffer.

If you could flip a switch to get to the state of health you want – would you do it? This sounds simple doesn't it, and it actually works. It`s simply a matter of wanting something new and creating new habits. What's complicated is when people want something new but also want to keep the old habits at the same time. Years ago when I was in poor health I learned how to flip the attitude switch; it took time and effort but I've been in good health for many years and the benefits are huge. You too can switch your mindset to help you build new habits and reach the place you want to be.