Sometimes starting an exercise program can be more challenging than the working out itself. Having to figure out how to get started, learning new terminology to what’s the difference between a rep and a set as well as knowing what to exactly do while in the gym. That is why we designed a custom program specific for The Rebel in You.

This program is a complete guide to getting moving and started on a journey of healthy living. Inside you’ll learn different terms and a glossary of definitions. The program booklet has advice as to why being active is the right thing for you to do and it gives tips to help keep you on track, even when we find ourselves with a setback, we can still learn from it and use the tips to get back on. You will be shown how to find your target heart rate to make sure that when you are training aerobically you are being efficient and reaching the level needed to reach your goals. It also helps you with how to make and set goals!

Included in the program booklet is a couple of full workout programs, which you can do at your own pace and you can keep track of it with the weekly calendar data chart to measure progress. Each program can be done for the entirety of the 12 weeks, or you can switch to another one if you feel you’d like to be challenged a bit more from the previous program. One of the programs is designed without any equipment which means it can help you become more familiar with movement and your body but also it means you can also do it at home. At the end of a workout or on a day you feel you need a stretch you can use the stretching guidelines to help balance out the work you’ve been putting in from the exercising.

Regardless of your level of fitness or experience, this program is designed to help you get a little bit more from your wellness plans and to help guide you in a total wellness program. The Rebel in You wellness booklet can be found on our website and it is free to download. Feel free to ask coworkers to join in, or family members to help provide support and a bit of social gathering time while you do something good for you. To be well is less about how you “should” go to the gym, or about the time you denied yourself dessert but more of an understanding that you matter and are important. That the higher value you place on yourself to take one more step or do one more rep pays out not only in your future self but also in your present self. We all are living a life where life happens, so we do not need to wait for life to happen in the “right way” for us to be well but we can practice being well in ourselves with each moment so that we create a life of wellness and well-being.

Each year, roughly 4000 Canadians die by suicide. Not only are these losses tragic, but each individual who dies by suicide was no doubt connected to a community of people who will experience complex grief. There are family members, colleagues, and friends who are left to sort through intense feelings, sometimes of helplessness, guilt, or pain.

The Winnipeg Suicide Prevention Network (WSPN) recognizes that communities like RRC have an important role to play in both preventing suicide and supporting individual and collective healing; we agree. Laureen Janzen, Manager of Counselling and Accessibility Services, is a WSPN member and has been helping to plan World Suicide Prevention Day 2017. There will be a free public event over the noon hour on September 8th.

As part of the Healthy Minds Healthy College initiative at RRC, we would like to invite staff, students, and faculty to join us in observing this important day. This year’s theme is “Building Communities of Hope and Resilience.” Please contact Breanna Sawatzky at blsawatzky@rrc.ca if you are interested in attending with the RRC group. As you will see below, the event is about an hour in length and is open to all in the community.

This Autumn, there will be an additional support on campus to help individuals attain recovery and wellness: an Alcoholics Anonymous (AA) group.

According to AA, Alcoholics Anonymous is a fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem and help others to recover from alcoholism.

For more information about AA, and answers to frequently asked questions, visit http://www.aamanitoba.org/

At this point, we are asking any individuals who would like to either help start the group, or attend the group contact Steve (with AA) or Breanna (RRC’s Mental Health Coordinator) so that we can decide on a day and time to hold the meeting.

Contacts

Steve: area80picpc@gmail.com

Breanna: blsawatzky@rrc.ca

My 4-year old’s “Spidey Sense” always seems to kick when I am in the grip of stress, even when I try to hide it from him. I know he can tell if I’m frustrated, or anxious, or worried, or panicked, even if I do my best to seem cool and “together”. Sometimes he takes advantage of the moment and fuels the fire by acting out, and other times he offers an awesome leg hug. Either way, he notices.

Knowing that my kids see me not just at my best but also my worst is normal, but it can be hard. I think that for many of us, it’s an emotional battle to allow young people to see us truly struggling, whether in anger, sadness, disappointment, or stress – without feeling shame.

Have you ever read the work of Brene Brown? If you haven’t come across her yet, you are in for a bit of a life-changer.

Brene is a “researcher-storyteller” who has opened up the conversation about vulnerability, shame and human connection. Among many other things, Brene has written a beautiful Manifesto on Wholehearted Parenting that can be printed as a poster (for free!)

What I really, really love is her call to parents – and indeed to anyone who cares for young people –to model struggle and strength so that kids and youth can witness how we navigate those challenging, and sometimes ugly, emotions.

The Manifesto also talks about making a commitment to model self-compassion and embrace imperfections in front of children.

When my daughter sees me forgive myself (sometimes by me actually saying, “Darn it. I forgot to call my dentist back. That’s okay – I forgive myself!) – it registers in her mind that this is something she can try too.

As we work through giving ourselves grace to be wholehearted with our kids, I know many parents also struggle with age-appropriate language, especially when confronting more serious struggles such as depression or anxiety. I recently came across a news article that provides some advice about this and I encourage you to give it a read and let me know what you think.

http://globalnews.ca/news/3425035/parents-this-is-how-to-tell-your-children-youre-dealing-with-depression-anxiety/

I’ll leave you with the invitation to check out the Wholehearted Parenting Manifesto.

And, to check out more of Brene Brown’s amazing work, go here: http://brenebrown.com/

Leave a comment and let me know what you think about this topic!

Red River College is piloting the evidence based 30 Day Mindfulness Challenge with 30 faculty and staff who will be selected by lottery. The training starts on Monday, May 29 and everyone who registers gets to take the Challenge for free with a buddy of their choice.

We’re pleased to pilot mindfulness training at the College as it dovetails nicely with our Healthy Minds Healthy College initiative’s goal of providing mental health supports in innovative ways. Faculty and staff who would like to be included in the lottery should email blsawatzky@rrc.ca by May 19.

The 30 Day Mindfulness Challenge has been implemented at the Mental Health Commission of Canada, UBC, WestJet, Memorial University, Harvard Law School and more. Research at Sauder School of Business found evidence that the Challenge lowers stress, increases resilience, improves teamwork, and strengthens leadership skills. The Challenge also teaches ‘mindfulness-in-action’ so people don’t need to stop what they are doing to become calmer, present and focused.

If the pilot is successful at RRC and we offer the Challenge again in the future, there may be a modest cost attached. Getting involved in the pilot is your chance to receive this training for free!

The following is a guest blog from Laura McNaughton, Child and Youth Care student at the Notre Dame Campus.

Laura McNaughton, RRC Student

For a long time, I have felt like I’ve been living two lives. The life everyone else sees, and the life I see. These two lives are drastically different.

When I was in high school, I was known as the happiest kid in school. “She is always smiling”, “She’s so upbeat and happy”. I was sarcastic and witty and joyful, but as soon as I got home, I would sleep until the next day of school. Then I would put on my happy face again and be the other side of me. No one knew the side of me when I was alone. Even now, after I have told my story to others, they are shocked- they still always say to me “But you were so happy in high school”.

Laura’s original artwork.

Depression is like a paradox. You want the illness acknowledged, but at the same time, you also want to deny it. I guess I was in my denying stage at that time. Then I started to realize I was sinking way too far down into a hole. I was in a full blown depression, I was self harming, and to me that was my normal. I had people in my life who were there for me and helped me get through it, but it was still always there- like a friend that just won’t leave you alone. But they’re not really a friend, they’re this toxic being that helps to deteriorate you. I felt all alone, even though there were people all around me. And it took years for me to be able to look at myself and see someone who was worth being around, worth living, just worth it.

Mental health is a process….

Laura (left) helping bring therapy dogs to RRC as part of her student-led practicum in Child and Youth Care.

I am now 22 years old, and actually about to graduate the Child and Youth Care Program here at Red River College. For my last practicum in my course, I actually did this new, unique student led practicum. I was a mental health advocate, connecting with people and organizations all over the city, and helping to facilitate events. Some things I accomplished were; I helped bring therapy dogs to the college for students in exams, I joined an online peer support network, I joined the advisory committee here at the college, I went to mental health talks, created my own business cards and am currently working on my own mental health event. Basically, I did so much in this last 7 weeks that I am shocked. This is not where I thought my life would be.

Laura displaying her prescribed psychiatric medication.

I used to be anxious as all hell, and too depressed to get out of bed to come to school. I used to think I had no future, and I was not going to amount to anything. This last practicum has really helped me to flourish and become who I was meant to be. Mental health is something I am so passionate about, and because of that passion, I have seen my dream become a reality.

Don’t get me wrong- I still have my bad days, I’m still depressed and have those days where I can’t function, I am still anxious, I am on medication to help, but I have something in my life to look forward to. I have found something that gets me out of bed everyday- my passion for helping others.

Mental health is so important to understand, and I want all of us to be on the positive spectrum, but it is an everyday process. It is not something that is going to come easy for some, and that is ok. It is ok not to be ok! I want to be that support for people who feel so in the dark, they cannot see the light. I want to be that light for them.

I have and am currently struggling with a mental illness, but I am here to say, that it will not stop you from accomplishing what you want out of life. It might give you some hiccups here and there, but it is not your whole life. It is not you, it is a part of you- and you are strong and beautiful and amazing and you can do anything you set your mind to. Don’t listen to the lies your illness tells you, You can do it. I believe in you.

I used to be scared to talk about my issues openly, but if it can help someone else not feel alone then I am going to do it everyday for the rest of my life.

“I know its hard to understand, if its never happened to you, but just realize its important to talk about for someone to be able to get through

 

so lets start talking about mental illness – realize it is not a choice. these people are sick, and need more of a voice

 

We need to end the stigma around mental health, Stand up, make a change, and realize happiness is our greatest wealth”

 

-excerpt from poem by Laura McNaughton

If you would like to write a guest blog about your mental health journey, please contact Breanna, Mental Health Coordinator, at blsawatzky@rrc.ca.

There is currently a popular television series on Netflix that is centered around youth suicide and as such is opening discussions about this important topic. There is however, much criticism of how the show “13 Reasons Why” presents suicide and many are concerned that the popularity of the series will increase suicide ideation and attempts amongst viewers.

If you or someone you are working with is at risk of suicide, please call the confidential, 24/7, Toll-Free Manitoba Suicide Prevention & Support Line at 1-877-435-7170.

If you have watched the series or are likely to be interacting with folks who have watched the series, I suggest you read the following pieces which encourage responsible discussions around suicide.

Responding to 13 Reasons Why by Michael Redhead Champagne

Excerpt: I recently binge watched the new Netflix series 13 Reasons Why — All 13 episodes in 24 hours. To summarize, it is a series about a young woman who dies by suicide and leaves 13 cassette tapes behind t o share insights with 13 people who were the “reasons why”.

I was captivated. And horrified. And confused. And sad. And relieved.

Statement re: Netflix’s 13 Reasons Why series by The Centre for Suicide Prevention

Excerpt: This is a statement regarding the recent Netflix release, 13 Reasons Why, which follows the story of a young girl who dies by suicide.

The Centre for Suicide Prevention (CSP) is concerned that the Netflix adaptation of Jay Asher’s 13 Reasons Why novel does not follow the Canadian Association of Suicide Prevention and the American Association of Suicidology’s media guidelines.

CHMA National Statement Responding to Netflix Series: 13 Reasons Why

Excerpt:

The following are ways in which portrayals of suicide may be harmful:

• They may simplify suicide, such as, by suggesting that bullying alone is the cause;
• They may make suicide seem romantic, such as, by putting it in the context of a Hollywood plot line;
• They may portray suicide as a logical or viable option;
• They may display graphic representations of suicide which may be harmful to viewers, especially young ones; and/or
• They may advance the false notion that suicides are a way to teach others a lesson.

Suicide is an important public health issue and must be treated as such. Responsible, informed conversations around suicide are important to reducing stigma and ensuring those at risk get the help they need.

Breanna Sawatzky, Mental Health Coordinator (blsawatzky@rrc.ca)

St Johns Ambulance therapy dogs and volunteers at the Roblin Centre, part of the Healthy Minds Healthy College initiative.

Laura McNaughton, Child and Youth Care student and Healthy Minds Healthy College volunteer – L – spends some time with Pepper.

Earlier this week we had the privilege of welcoming St Johns Ambulance therapy dogs to both the Notre Dame and Exchange District campuses. Students were able to reduce some of their exam period stress by spending time with these beautiful and calm creatures.

On the topic of animal companionship and health, Christine Holowick-Sparkes of the Winnipeg Regional Health Authority writes, “A few minutes of stroking a pet dog prompts a release of a number of ‘feel good’ hormones in humans, including serotonin, prolactin and oxytocin. These help people calm down and relax. Petting a pooch also results in decreased levels of the primary stress hormone cortisol.”

A student spends some time with Cooper the Pomeranian.

There are many additional health benefits related to animal companionship. You can read more about them in Holowick-Sparkes’ full article.

If you want to spend more time with pets, but personal or financial circumstances make it difficult to own your own pet, you may consider volunteering at a pet shelter or even walking a neighbour’s dog.

Thank you to all the students and staff who came out to visit the dogs and to the St Johns Ambulance volunteers for being so generous with their time.

Being with animals is just one way we can care for our mental health, building mental and emotional resilience so that we can better manage stressors such as exams and project deadlines.

What are some other things that help calm you and reduce your stress? Some people take deep breaths, walk, spend time in nature or listen to calming music. Find what works for you and build some time into your study schedule for these healthy breaks.

Breanna Sawatzky, Mental Health Coordinator

Sarasvati Productions has created a new play called Breaking Through that we think staff and students will be interested in watching at the U of W.

The world premiere of this theatrical production is a combination of perspectives on mental health after two years of research and input from almost 400 local community members.

The play runs on several dates: May 23-27 at 8 pm, May 24 at 1 pm and May 28 at 2 pm at the Asper Centre for Theatre and Film (400 Colony Street at the U of W).

Tickets normally run $20 for adults and $15 for students and seniors, but for one lucky winner, you’ll get two tickets for FREE.

Visit your Lifeworks website at www.lifeworks.comand check out what your Employee and Family Assistance Program has to offer.

In order to access Lifeworks, you need the RRC Username and Password:

Username: rrcefap
Password: efap

Then, e-mail wellness@rrc.ca and tell us one thing on the website that you didn’t realize was offered, and you’ll be entered to win! This contest closes on Friday May 5, so don’t delay!!

Note: We will do our best to accommodate your date preference.

For more information, check out sarasvati.ca

The end of term can be a very stressful period, with students experiencing added pressure to complete projects and perform well on exams. In order to help students cope with this stress, we’re welcoming the St. John Ambulance Therapy Dog Program to campus. Students will be encouraged to sit with, feel, touch and pet a trained dog, enjoying the relaxing effect this can have on their mind, body, and emotions.

According to St. John Ambulance, the nation-wide program boasts 3,354 volunteer teams who assisted more than 120,000 clients throughout 2015. Therapy dog teams visit hospitals, retirement residences, care facilities, schools and universities.

Therapy dogs have been on campus in the past, and many students have genuinely enjoyed the visits.

Please join us at the following times/locations:

Monday, April 24 in the Cave Lounge at NDC, 11:30am-1:00pm

Tuesday, April 25 in the Atrium of Roblin Centre, 11:30am-1:00pm

For more information, please contact Breanna Sawatzky at 204-632-2061 or blsawatzky@rrc.ca