Presenter – Dr. Bill Howatt, Jesse Adams

This course covered how the higher expectations we hold for ourselves vs. others may impact how we experience loneliness. It delivered into the importance of self-talk and how what we say to ourselves impacts our thoughts, emotions and behaviours and plays a role in loneliness. The course provided the following tips for participants:

• Learn to like your own company: Being comfortable with yourself may be a key to preventing loneliness. When we like who we are inside and enjoy our own company, we shine on the outside. This attracts others, as people are attracted to positive energy. Reaching this stage requires rewiring your brain by having things within your control that you enjoy, having a purpose and goals, and being clear on the benefits of hanging out with yourself.
• Stop negative thoughts: Every negative thought is nothing more than a thought. If we accept them, they multiply. Think about a food craving — when you learn to resist it, the craving goes away. When you practice dealing with one negative thought at a time, focusing on what you can control and replacing it with a neutral or positive thought, your brain will create new wiring. Good mental health may not be as complicated as some think; it requires intention and time for new habits to form.
• Track your feelings daily: We experience the world through our emotions. If you feel anxiety or worry, ask yourself why. Become a problem solver because feeling is nothing more than the byproduct of a string of thoughts. If you have negative thoughts, this is an opportunity to become a detective to figure out the why. If you are unsure how to deal with them, seek out a professional who can teach you some tips for removing them. 

Presenter – Dr. Bill Howatt, Jesse Adams

Emotions shape how we show up for ourselves and others. This session covered the importance of self-awareness about the negative emotions that may exist in our conscious and subconscious mind. Negative thoughts can lead to fears which can flood our systems with negative emotions which drive behaviours. If we ignore negative emotions they can cause people more problems, we must learn how to deal with our negative emotions.  The five steps we can take to tame negative emotions includes:

• Self-awareness: When you notice the fear, name it. As well, observe and journal at the end of each day what triggered negative coping behaviours and emotions. Self-awareness is a powerful self-accountability tool.
• Body scan: This looks beyond self-awareness. It is about noticing the negative emotions as they come up, what thoughts are happening, and how you feel inside. Taking a moment to notice the emotions can tamper them down. As you notice the emotions, name them (e.g., seems like I am feeling …). Doing this without judgement is a form of self-empathy. This alone may not stop the negative emotions, but you are now awake and not on autopilot.
• Stick with Plan A: This may sound too simple, but it will start to work. Plan A is what to think about yourself and what you want to feel. When Plan B turns on, because your subconscious brain is not yet with the program, once you start to feel the negative emotions, do all you can to avoid taking the bait and say to yourself, “Thanks, but I rather Plan A.”
• Replays create new opportunities: When the above does not work, replay in your mind how you could have handled the situation differently, this time mentally rehearsing the desired outcome and with the associated positive feelings. Knowing you cannot change what happened and there will be a next time, it is helpful to practice.
• Recognize progress, not perfection: The chances the old programming will go away overnight do not exist, but over the next 200 days you will be in a better place than today. You will be tested and only time will let you know if you have gotten rid of the old program. Self-compassion, patience, and being realistic set the stage for building new habits, as they take time and intention to install. Slips and failure are part of learning.

Presenter – Dr. Bill Howatt, Jesse Adams

COVID-19 has resulted in more leaders and employees providing a level of care they have not been trained for. This webinar introduces the signs and symptoms of compassion fatigue, offers tips to avoid it, and outlines steps to take if you’re concerned that you’re experiencing it.

Presenter – Dr. Bill Howatt, Jesse Adams

It is not uncommon when a person feels stressed or overwhelmed to become irritable. This webinar introduces irritability, how to detect it in yourself, and things you can do to feel better.

Presenter – Dr. Bill Howatt, Scott Lyall

This webinar explores tips for how to unplug from work. You will learn how to self-evaluate your choices and create a plan for how to and when you will unplug. You will leave this webinar with a set of micro skills you can apply to help you unplug from work.

Presenter – Dr. Bill Howatt, Jesse Adams

This webinar explores strategies for how to blend the demands of home and work. You will learn strategies for making decision as to where to put your focus and how to make decisions as to where you spend energy. You will walk away with micro skills that can help blend the demands of work and home.