Sapphire MacPhee- Certified Life and Wellbeing Coach

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Canada
Charlottetown, PE
Sapphire MacPhee- Certified Life and Wellbeing Coach

Certified coaching to help people mitigate their daily stress and prevent burnout in their lives.

I am a health and wellbeing coach and I am passionate about helping people mitigate their daily stress, prevent burnout, and work towards feeling their best and reaching their goals. By implementing tools and strategies for self care and stress reduction, we can work together to get you living a healthy life with optimal mental, physical, and emotional wellbeing.

09/05/2025

So often, our biggest struggles aren’t with the situation itself, but with the story our mind starts telling about it. That spiral of negativity can feel so real, so heavy, and so permanent. But here’s the truth: thoughts are not facts.

This is why learning to pause, notice, and gently challenge those thoughts can be so powerful.

When you catch yourself thinking, “I’ll never be good enough” or “This is the worst thing ever,” you have a choice. You can let the thought take over, or you can step back and reframe it. By questioning whether it’s really true, anchoring yourself in the present, and even offering yourself the same kindness you’d give a friend—you open the door to a different perspective.

This isn’t about “toxic positivity” or pretending everything is fine. It’s about building a toolkit for resilience so you can move through hard moments with more ease, self-compassion, and strength.

Next time you notice yourself spiraling, try one of these practices from the guide above. Sometimes the smallest shifts in our thinking can create the biggest changes in how we feel.

I’d love to know: Which of these 10 strategies speaks to you the most right now?

08/25/2025

A new week can bring fresh energy- but it can also bring busy schedules, pressures, and emotions swirling around us. One of the most powerful mindset shifts is realizing that not every emotion in the room is yours to hold. We can care deeply about others without taking on the weight of what isn’t ours.
This small check-in helps protect your peace, set healthy boundaries, and start the week with clarity and balance.

04/30/2025

Ever feel caught off guard when someone asks you for a decision right now?
Whether it’s an invite, a big favor, or something that needs a solid yes or no—you’re not always ready to decide on the spot (and that’s totally okay).

Instead of rushing into something you might regret, try this:
✨ “Thanks so much for thinking of me! I just need a little time to think it over so I can give you a thoughtful answer. Can I get back to you soon?”

Why this works:
You’re being kind and clear. You’re not blowing anyone off—you’re just protecting your energy and giving yourself space to respond with intention, not pressure.

A little pause can go a long way. 💛

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04/25/2025

I work with people who give everything they have to their work and education, often without realizing they’re slowly draining their own reserves. They’re passionate, driven, and dedicated — but somewhere along the way, exhaustion, overwhelm, and disconnection creep in.

Here are some daily tips to keep in mind and practice to help mitigate burnout, regardless of your daily requirements…we can all use a check in or reset at some point.

If you want more information on what burnout looks like and how to recover, you can read my blog here: https://sapphiremacpheewellness.wordpress.com/2025/04/25/what-burnout-really-looks-like-and-how-to-recover-from-it/ ❤️

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04/17/2025

After a particularly heavy week—one filled with tough conversations, emotional fatigue, and the weight of holding space for others—I found myself needing to pause and reflect. These kinds of weeks can feel overwhelming, even when they’re part of a life you love. I realized that what helped me move through the difficult moments wasn’t some grand solution, but rather small, intentional acts of care.

In those moments, I kept coming back to one simple question that’s become a quiet anchor for me:
“What do you need right now?”
It’s a gentle check-in, a way to ground myself and reconnect when things feel too much. And most often, the answer is something small—but deeply impactful.

Being attentive to basic needs means…
• Eating, even when I don’t have an appetite
• Resting, even when sleep doesn’t come
• Moving, even when energy is low

These aren’t grand gestures. They’re quiet, steady reminders that I’m worthy of care—even (and especially) when I’m depleted.

If this resonates with you, I invite you to read my latest blog post where I dive deeper into what self-care really looks like—especially in the hard weeks.

You can find it here:

https://sapphiremacpheewellness.wordpress.com/2025/04/17/hi-again-its-been-a-while/

It’s a gentle reminder that you don’t have to do it all—just begin with care.

02/08/2024

Life can get us caught up in all the thing we don’t have time and space for…and sometimes we have to dig deep and find ways to protect our peace. Here are some ways to start putting yourself first and gaining a bit more peace in your day to day ❤️

1. Set clear and intentional boundaries: Boundaries can help you achieve a better balance process and equality between different areas of your life.
2. Surround yourself with positive influences: Evaluate the people and environments in your life. Spend time with those people that uplift you and make you feel positive energy.
3. Practice self care: implement consistent self care practices implemented each day to nourish and refresh your body, mind or soul.
4. Let go of things you can’t control: If we spend too much time worrying and anxious about stuff that there is no way of controlling or changing, we waste a lot of energy that can be used more positively doing or thinking something else.⁣
5. Practice forgiveness: Forgiveness will make you happier. Forgive yourself for the things you didn’t know. Practicing forgiveness promotes positive mental health and well-being, reducing depression, stress and anxiety.
6. Know your triggers: Learn what your triggers are, how to recognize them, and how to avoid or manage them. The process of getting to know and understand our triggers can help us heal and learn how to cope better in response.
7. Be conscious of your thoughts; especially negative ones: Whenever you feel a negative thought creeping in, tell yourself, “Nope, not today.” Stop it immediately in its tracks, don’t fuel it. And then change it completely. Replace your negative thoughts with something else — something happier, something better, something brighter.
9. Connect with nature: Never underestimate the power of nature in restoring peace and balance in your life.

07/19/2023

Summer is 💯 in full swing.

Busy hot days and late warm nights.

There are days that are harder than others, like every time of year, but summer can provide unique challenges for parents.

Summer with kids (or without!) is about making fun memories that will last (hopefully without a lot of stress!)

It’s definitely a lot of fun but also challenging to find the needed balance to keep everyone rested and well nourished.

It’s a day to day balance, doing what needs to be done in any given moment. And just trying.

Trying to stick to a decent bedtime that will provide the rest the kids need, even when they kick and scream themselves to sleep.

Trying to get them to eat a couple decent meals throughout the day or at least snack on nourishing, energy giving things…not just treat food.

Trying to give compassion and grace when emotions are running high.

Daycare and camps have helped us keep a somewhat structured routine, which has helped maintain the kids expectations. They know their weekly schedule and what is expected of them.

They don’t always want to go but they know it is a great opportunity to connect with friends all day, and develop new friendships. So it’s a win for us!

I don’t really have any solid answers, and will take tips if you have them to give!
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01/27/2023

Hope is an inner activity of not giving up, and a stance of persevering. Hope is an attitude, one we can adopt and often times is needed when facing the hard in life.
New blog post.

https://sapphiremacpheewellness.wordpress.com/2023/01/12/those-hard-moments/

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01/11/2023

Picking up where I left off…
So I wrote a blog post because I think it would be too long for this caption.

https://sapphiremacpheewellness.wordpress.com/2023/01/11/picking-up-where-i-left-off/

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12/13/2022

This time of year can feel overwhelming and stressful. We often put a lot of pressure on ourselves and feel pressure from others.
Sometimes it’s hard to set a boundary in these situations or we never even think of doing it, and just let the stress happen.

I advise you to take a moment to assess yourself and increase your awareness. Raising your awareness will help you develop an action plan to define your boundaries and help you stay emotionally healthy through the holidays and hopefully into your regular routine.

Take a moment to answer the following questions:

* Do you feel stressed, overwhelmed, burnt out?
* Do you see yourself as the only one who can help, and that you therefore should say yes?
* Do others’ needs seem more important than yours?
* Do you resent others for their demands and expectations?
* Do you often say yes only because you feel responsible for other people’s feelings?
* Do you feel distressed if someone seems as if they don’t like you or disapproves of you?
* Do you say “Ok” or nothing at all when you would rather not do something because you do not want a confrontation or to hurt someone’s feelings?

As you plan your holiday events and activities,
recognizing your own needs and wants is essential in establishing healthy boundaries. Once you know what you want and need you will feel more able to handle conflict in a way that works for you. When setting boundaries you are considering the totality of your values, the limits of your time and energy, and your desire and ability to sacrifice. Having a clear picture of your values and priorities will help you from making commitments in a vulnerable moment.

1. What matters most to me? (Examples include: family, health, friends, wealth/finances, business/career, fun, travel, spirituality/religion, personal enrichment)
a. How is that reflected in what I spend my time on?

2. How do I prioritize the things that matter most to me (to include goals, dreams, morals, values, and what matters to you as listed above)?
a. What is non-negotiable for me?
b. What can I be somewhat flexible about?
c. What can I always be flexible about?

11/23/2022

Last week was a rough week and then a hard day on Monday. It’s not a bad life.⁣
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In those moments though...ooph.⁣
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Feels like you’re never going to be able to crawl out of it. Feels like there was nothing that could make the heavy feelings and negative thinking go away.⁣
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But we did it. ⁣
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Talking it through- helped.
A couple better nights sleep- helped.⁣
Re-evaluating expectations- helped.
Re-setting ourselves- helped.
Fresh air and movement- always helps.
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I believe the low days are here to remind me how lucky I am for all of my high days. They teach me to be more appreciative and grateful. And without the lows, there would be no highs...right?! ⁣
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Last week is over. Monday is gone. Yesterday is passed. Today is good. Tomorrow is out of my control.⁣
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Breathe. Smile. Repeat. ⁣
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11/16/2022

This is a hard season in life and there is struggle everywhere. More support is needed more than ever.
I hope I can help.

Are you an employee, employer, manager or wellness advocate within your organization?⁣
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Do you find there isn’t enough time to educate yourself or your employees on how to manage daily work and stress at home? ⁣
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Are you or your employees absent from work or on leave and needing more support than what is being provided?⁣
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As a health and wellness coach, I am passionate about helping people alleviate their daily stress, prevent compassion fatigue and burnout, as well as work towards feeling their best, resulting in productivity. By implementing tools and strategies for self-care and stress reduction, we can work together to get you or your employees living a healthy life with optimal mental, physical, and emotional wellbeing.⁣
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Did you know that...?⁣
* Many workplaces are faced with many challenges, such as; a compromised system, cutbacks, long hours, low morale, trauma, and difficult stories.⁣
* The primary task of helping professionals and many other careers is to meet the physical and/or emotional demands of their clients, but are they trained to manage the associated risks?⁣
* Individuals require more resources and support to assist with the many challenges of their work, such as burnout, compassion fatigue, vicarious trauma, moral distress, and self-care.⁣
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I provide workshops, coaching, information, resources and support on compassion fatigue, burnout, vicarious trauma, moral distress and self-care, both online and in person. Content is specially curated to suit your unique work environment.⁣
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If you’re interested in discussing working with me one-on-one or with a group/workshop, please email me at:⁣
healthcoachsapphire@gmail.com⁣
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Address

Charlottetown, PE
C0A1H3

Website

https://linktr.ee/healthcoachsapphire

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Fuel Your Body, Free Your Mind

I am a Health and Wellness Coach and I guide individuals on how to fuel their bodies and minds, so they can mitigate their daily stress and prevent burnout in their lives. By implementing tools and strategies for self care and stress reduction we can work together to live a healthy life with optimal mental, physical and emotional well being. By engaging in my signature system, together we will;

Set up the conditions for inevitable success

Discover the foods that give you the most energy for your unique body type

Discover what’s holding you back from following your heart and being your true authentic self