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Maintaining Mental Fitness

Season 3

September 20th to December 6th


Back by popular demand after our Season 1 2020 & Season 2 2021 offerings of Maintaining Mental Fitness is Season 3!

This free bi-weekly Mental Health Webinar Series (Tactics for Maintaining Mental Fitness) has been created in partnership with the Alberta Municipal Health and Safety Association (AMHSA), Alberta Municipalities, Canadian Society of Safety Engineering (CSSE) and Howatt HR. These bi-weekly discussions will examine the key behaviours organizations and individuals can do to maintain Mental Fitness during the COVID-19 Endemic/Pandemic.

Our panelists include Dr.Bill Howatt and Jesse Adams of Howatt HR. Each webinar will be hosted bi-weekly at the same day and time and provide a 15-minute overview of a key micro-skill that you can do to support charging your mental health battery. After the 15-minute micro-skill review, there will be a 10-15 min Q and A for you to ask your own mental fitness questions.

Register for the MMF Newsletter!

View a Sample of Dr. Bill Howatt’s Powerful Delivery Below

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View our Community Partnership options

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View our Media Kit and share it with your organization

Season 2 Episode Recap

May 11, 2021 - Episode 1 - Moving away from loneliness starts from within

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. 

May 25, 2021 - Episode 2 - Tips for being less overwhelmed at work

Presenter – Dr. Bill Howatt, Jesse Adams

The course started with a quick explanation of what may cause a person to feel overwhelmed at work, including feeling one or more of the following:

  • Confusion
  • Conflict about priorities and what to do next
  • Feeling like we have more to do than time to do it
  • Concerns about failing to achieve an outcome
  • Stress caused by perceived workload
  • Experiencing increased interpersonal conflicts that make it harder to get work done

The session covered the importance of recognizing some of the key factors contributing to feeling overwhelmed and how to admit how you might be feeling.  Once the factors are recognized, we need to determine what is in our control by using daily self-monitoring to identify where changes can be made to our workload. Tips include:

  • Get second opinions – Like the frog in the water that’s slowly heating up, you may not notice you’re at risk until it’s too late
  • Put things in writing – This can help create an objective perspective on what you can stop or delay.
  • Use maybe versus yes – Many of us are pleasers and will automatically say yes not to disappoint another person.
  • Do your daily priorities first – Tend to your first things first before agreeing to take on more, unless it’s an emergency.

Jun 8, 2021 – Episode 3 – Tips for taming negative emotions

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.


June 22, 2021 - Episode 4 - Relationship survival guide tips

Presenter – Dr. Bill Howatt, Jesse Adams

The session started by reviewing the realities of being in a relationship and understanding the importance of having the right mindset. To help participants understand relationship dynamics, the presentation shared a formula for building trust utilizing skills such as loving, evaluative, avoiding hurt, fostering communication, negotiating, and planning to build common ground, honesty, and integrity. The session provided survival tips for three common relationship challenges – tension, anger and emotional decision making. The session ended with five tips for building a loving relationship which included:

  • Mental health – talk about each others mental health and discover your role to support. What can you do that adds charge and what can you do to stop drains?
  • Passion –decide together what passion means and how you can keep it alive. Be creative and be open to try new things because there is much more in life then a TV.
  • Self – make a commitment to each other that each person will not lose themselves. Encourage each to have friends, hobbies and passions.
  • Kindness– accept that at the core with all the emotion and mistakes we humans make be clear your default is kindness. What is your 89.9% percent mode? Be kind. If you’re not sure ask if you are kind.
  • Forgiveness – most every relationship will have a left turn. Be open to the possibility you will have a major challenge. Before reacting emotionally be calm. Make decisions forever not for today.

July 6, 2021 – Episode 5 – Compassion Fatigue – Tips for dealing with emotional exhaustion

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.


July 20, 2021 - Episode 6 - Benefits of monitoring positive and negative daily charges

Presenter – Dr. Bill Howatt, Jesse Adams

This webinar introduces the daily practice of intentionally influencing your mental fitness. You will learn more about what drains and charges your personal battery and why it is essential to monitor your personal charge. You will also learn four tips for intentionally improving your personal charge.

Aug 3, 2021 – Episode 7 – Insulating for irritability (Tips for managing anger)

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.


Aug 17, 2021 - Episode 8 - Halting self-doubt

Presenter – Dr. Bill Howatt, Jesse Adams

This webinar explores healthy and unhealthy self-doubt. You will learn how it can impact your thinking, behaviours and how you cope with the world around you. By the end of the webinar, you will also learn how to halt self-doubt proactively.

Aug 31, 2021 – Episode 9 – Tips for Unplugging from Work

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.

Sept 14, 2021 - Episode 10 - Tossing social rejection

Presenter – Dr. Bill Howatt, Jesse Adams

In this webinar, you will explore the impact of social rejection and how to move on during challenging times. You will learn how to alter your perspective from rejection to acceptance by focusing on your top attributes, validating your feelings, looking for learnings, keeping things in context and stopping negative self-talk.

Sept 28, 2021 – Episode 11 – Blending demands of home and 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.

Oct 12, 2021 - Episode 12 – Setting social media boundaries

Presenter – Dr. Bill Howatt, Jesse Adams

This webinar explores strategies for setting boundaries with respect to social media. Social media can be wonderful as well it an become addictive, facilitate negativity and hurt self confidence. You will walk away with some micro skills for how to create health boundaries with respect to social media.


Andrea from Alberta

The speakers were really personable and I appreciated them sharing their personal life experiences. It sounds like they really understand the topic as they practice the techniques themselves.

Rosie from Ontario

This webinar gave some very great practical tips but also explained the reasons for using the strategies. I enjoyed the comfortable relational approach to presenting.

Kathy from Alberta

Your webinar was very timely. I caught myself on Sunday being very irritable (snippy, critical, harsh with my husband). I realized I was simply exhausted and gave myself permission to 'not work', have a nap, do some baking, go for a walk, chat with neighbors. Because I 'nipped it in the bud', I had a wonderful day and was rested, ready for Monday.

Margarita from Michigan

Everyone needs Dr. Bill Howett's research-based wisdom. Why not embrace his clearly-presented mindsets and little steps needed to achieve mental fitness. Here's to happiness, mindfulness, and mental fitness!

Tanya from Ontario

These sessions are amazing. Very few people think about the topics presented in these sessions on a regular basis, yet not giving these topics due treatment can result in directionless, pain filled lives. Thank you so very much for sharing!

Chee de Visser from BC

One of the best seminars I attended recently

Richard from BC

This is a very well run and organized webinar.  Timely information for oneself to deal with all that is going on and it respects time lines.  Plenty of information packed into a short window.  Thank you.

Emily from Alberta

This webinar series is teaching the right practical skills at the right time. One of the best series I've seen that is impactful for me as an individual and for organizations. Thank you team!

Sandra from Alberta

This series is one of the best resources available. Why? Because it delivers credible, fact based content in a personal and practical way. What is shared is relevant for me in my personal and professional lives. I particularly appreciate the micro approach - a narrow focus is easy to follow, actions are doable, and in a tight, 30 minute format. Excellent!

Kim from Alberta

These weekly webinars are packed with information needed to survive this pandemic. Thank you to everyone involved in scheduling them!

Christine from Alberta

I really look forward to these webinars each week! There are many valuable tools provided to help me manage through challenges I am faced with both professionally and personally.

Lyn from Alberta

I just finished my 6th week working at home at these webinars have given me a positive outlook.

Stacey from Ontario

I have attended your presentations and I think they are very good.

Rosie from Ontario

I just have to say thanks again for inviting me to these webinars. Today was the best yet and they were all very good!

Sonja from Alberta

Absolutely amazing webinars - a wealth of information in plain language, great ideas to apply personally and in the workplace - thank you!

2020 Season 1 Episode Recap

All Webinar Episodes in Season 1 were presented by Dr. Bill Howatt and Jesse Adams.

Episode 1: March 24, 2020 – Tactics for Maintaining Mental Fitness During the COVID-19 Pandemic

Episode 2: March 31, 2020 – Gratitude

Episode 3: April 7, 2020 – Creating Social Connection

Episode 4: April 14, 2020 – Understanding Stress

Episode 5: April 21, 2020 – Insulating for Anxiety

Episode 6: April 28, 2020 – Social Contagion

Episode 7: May 5, 2020 – Coping with Grief and Loss

Episode 8: May 12, 2020 – Supporting Others

Episode 9: May 13, 2020 – Work 2.0 Reboot

Episode 10: May 19, 2020 – Feeling Overwhelmed with the New Norm

Episode 11: May 26, 2020 – Suicide Ideation

Episode 12: June 2, 2020 – Insulating for Irritability

Episode 13: June 9, 2020 – Engaging in Our Environment

Episode 14: June 16, 2020 – Mindful Hydration

Episode 15: June 23, 2020 – Anchoring Your Why

Episode 16: June 30, 2020 – Prioritizing Sleep

Episode 17: July 7, 2020 – Fueling Up with Nutrition

Episode 18: July 14, 2020 – Progressive Relaxation

Episode 19: July 21, 2020 – Journaling

Episode 20: July 28, 2020- Flipping the Switch

Additional Resources

What is the Mental Fitness Index?

A 20- to 25-minute assessment developed by Howatt HR to explore the employee experience in the workplace and the current perception on the degree to which individuals are thriving.

Access the Howatt HR Mental Fitness Index (MFI) Assessment – FREE

Where is my information collected?

The data will be collected by Howatt HR, your responses will remain confidential, anonymous, and secure.

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