February is Psychology Month; a time when Psychologists engage the public, educating us on how psychology works to help people live healthy and happy lives. (Canadian Psychology Association)

To celebrate Psychology Month, the Manitoba Psychological Society has organized a variety of educational seminars for the public on a wide variety of psychology-related topics. RRC is fortunate to be hosting two such events. We’ve called them “Anxiety Forums.”

The forums are a part of the Healthy Minds, Healthy College initiative and are supported by the Staff and Student Wellness Committee and the Students’ Association. Each forum will  include a talk by a prominent Psychologist as well as Q & A with the audience. Pizza lunch is provided during both forums.

What is Anxiety?

According to the Anxiety Disorders Association of Manitoba (ADAM), everyone experiences anxiety from time to time. It’s completely normal and can even be helpful. For example, if you’re anxious about an upcoming test, your anxiety can motivate you to study well. However, anxiety can sometimes become severe and negatively affect your life. If your anxiety has reached this point, you may have an anxiety disorder.

Here at RRC, Counselling and Accessibility is constantly working with students who are experiencing problems with anxiety. These problems affect academic success and overall well-being.

Anxiety Forum Details

During the two forums, the speakers will share helpful coping strategies related to managing anxiety in a College setting. Although the primary target audience is students, staff and faculty will no doubt benefit from the material presented and discussion to follow.

Registration is not required. All are welcome.

EDC: February 17th at 11 am in P107 with Dr. Rehman Abdulrehman

NDC: February 15th at noon in the Orange Lecture Theatre with Dr. Jason Ediger

This forum will also be recorded and streamed by eTV for the benefit of regional campuses.

Follow the link below to view the Anxiety Forum live streaming presentation: http://blogs.rrc.ca/etv/streaming/

Click on the ‘Live Stream’ image to play. No username or password is required. The stream will go live shortly before the presentation begins.

During the live presentation, you are encouraged to ask questions or add comments. To do so, please click on the “word bubble” icon found on the bottom right of the player. Please include your name, email address (if you require a follow-up response), and a subject heading.

Note: You can also use the “word bubble” to report any technical issues.

More About the Presenters

Dr. Jason Ediger, C. Psych.

Dr. Ediger has a special interest in blending cognitive behaviour therapy with mindfulness based approaches to change and coping. His practice focuses on anxiety, mood difficulties, chronic pain and health concerns in adults and adolescents. He has extensive experience with disability claims and return to work issues. Read his full bio here.

Dr. Rehman Abdulrehman, C. Psych.

Dr. R. Abdulrehman is clinical psychologist with specialist training and experience in cognitive behavior therapy. He specializes in working with a broad range of anxiety, anxiety related disorders, and stress, with almost a decade of experience having worked at the Anxiety Disorders Clinic at St. Boniface Hospital. Read his full bio here.

Breanna Sawatzky, Mental Health Coordinator, is happy to come speak briefly to classes in order to promote awareness of these events. Contact her at  204-632-2061 or blsawatzky@rrc.ca to set up a time.

While the news is often full of negative stories, the past couple of weeks have been particularly brutal. Between the US travel ban and the Mosque attack in Quebec City, it’s understandable that people in general, and Muslim people in particular, might be feeling additional stress and anxiety. So, how do we take care of ourselves and our communities during such tragic times, when violence and discrimination are so clearly on our minds? Here are some ideas:

1. Be a good friend. Since Muslim Canadians were the target of violence in the Quebec City Mosque attack (a shooting our Prime Minister labelled a terrorist act), it’s important that non-muslims act as allies. It would be good to check in with your Muslim friends, classmates, and coworkers. Let them know that you’re thinking of them. Offer practical support and help. Let them know you stand for diversity and value the Muslim members of your community. Speak out against violence and discrimination.
2. Take media breaks. Sometimes, in our efforts to remain informed, we become glued to news, radio, and social media updates. While it’s important to know what’s going on, taking breaks from media is key to maintaining our well-being. Select certain times of the day when you will be media free.
3. Practice self-care. When times are hard it’s even more important to practice good habits like getting enough sleep, eating balanced meals regularly, and being active. Find a bit of time to do something to nurture yourself. It can be as simple as chatting with a friend, sipping a cup of tea, or playing your favorite game. Self-care may feel selfish when horrible things are happening, but we need to care for ourselves so that we can maintain our strength, stay well, and support others.
4. Act in solidarity. When things happen that remind us of the bad or negative in the world,
   

   Winnipeggers attend vigil to honour the 6 people killed in the Quebec City Mosque attack. Photo from CBC.ca

   we can act in ways that support peace and good. Attending a vigil or gathering of others who are grieving can be helpful. Donating money, time, or kind words to organizations that work for diversity and inclusion can help the minority group that has been targeted, while increasing our own feelings of well-being. Some organizations working to support Muslim Manitobans are Islamic Social Services Agency and Manitoba Interfaith Immigration Council. At RRC, the Intercultural Mentorship Program offers students and staff opportunities to make friends, learn about other cultures, develop awareness of own cultural lens, strengthening the sense of community and creating a welcoming and inclusive campus.

5. Limit ruminating thoughts. If you find thoughts about the tragedy circling through your mind, keeping you from sleeping or concentrating on other tasks, take a few moments to write your thoughts down and then put the piece of paper away. Alternatively, you could imagine the thoughts being placed inside a balloon and floating away.
6. Reach out for help. Tragedies and uncertain times affect us all differently, depending on our personal circumstances, relation to the tragedy, and our coping skills at the moment. If you could use some support in coping, reach out.
   • RRC Staff can access the Employee and Family Assistance Program: http://blogs.rrc.ca/hr/wellness/employee-family-program/
   • RRC Students can access Counselling supports: http://blogs.rrc.ca/counselling/personal/

Breanna, Mental Health Coordinator

Below is a guest blog from RRC alum Jennifer Schroeder who is a mother of two, living with mental illness.

We talk a lot about the stigma attached to mental illness and the ways in which we can break down those walls. Stigma is often the driving force behind many of the barriers individuals with mental health disorders experience. Today, I would like to talk a little about those barriers and how they can and do affect us in our daily lives.

While we have made many strides toward creating a more accessible and inclusive world, we still have far to go. As a child, my inability to concentrate in school was written off as ‘problem behavior’, and so that label followed me. The trouble with labels, is if you are told something enough times, you start to believe that is all you are. Shame is a barrier to seeking help and in turn, getting better.

Just over a year ago, I had no choice but to leave my place of employment because of my health. Mental health in the workplace is largely misunderstood, and this exacerbates the vicious cycle of shame, guilt and self-doubt. Not being able to work outside of the home can be a huge financial barrier for many individuals and families and acquiring Employment and Income Assistance due to a disability requires overcoming many hurdles, with the potential to end up with nothing. When answering the phone or even dealing with a simple task such as paying a bill seems like too much to handle, 20+ pages of forms, doctors visits and assessments can feel insurmountable.

As a parent suffering with mental illness, I have encountered many hurdles throughout my journey. Something as seemingly small as getting up and out of the house to bring my child to school can be incredibly challenging for me, and because no alternative options are available, sometimes she doesn’t go. My children miss out on a lot of things because I am just not healthy enough to handle it. My meal preparation often includes quick and easy processed foods because I lack the energy and motivation to cook homemade, healthy meals from scratch. My laundry piles up for days, sometimes weeks until I am left with no clean clothes. Sometimes my kids watch TV all day, because I can’t get off of the couch. Add social media with its constant barrage of curated lives and meme shaming and it is enough to make someone feel alone and dejected. This is the never-ending cycle so many of us face and don’t talk openly about.

As a student dealing with mental illness, feeling like you cannot focus, retain information or keep up with your course load can be a major roadblock. Telling an instructor you couldn’t make a deadline because of a panic attack can feel humiliating. Maybe your mental health has even prevented you from pursuing higher education, preventing you from achieving your dream. All of these things are real and valid. We must find ways to adapt our education systems to set us up for success, not failure.

There are so many unique barriers; I am unable to touch on them all. Everyone experiences mental illness in a different way and in turn will experience varying forms and degrees of difficulty. Mental health can affect every aspect of the life of the individual suffering, from relationships, to employment, to parenting, to mundane everyday tasks. To work towards inclusivity and accessibility in a world built for the mentally well; we need to refrain from assessments or judgments of ones abilities just because their illness is invisible. We need to re-evaluate our intentions when dealing with a friend, family member or co-worker dealing with mental illness. We need to listen to what they say and believe them.

Jenn

If you are an RRC student experiencing academic difficulties due to a mental health problem or illness, please contact Accessibility Services. You can set up an appointment here. 

Do you find yourself overly concerned with how you look? Are you interested in discussing the pressure to look a certain way? Would you like to connect with other students who are also ready to talk about this topic, sharing some tea and snacks?  If so, then I invite you to attend “The Body Project” at EDC on Monday, January 23 & 30 from 5:30-7:30 pm.

Check out the poster, with details here: body-image-poster-2017

By registering you will be welcome to attend two separate two hour sessions at The Roblin Centre, EDC. You’ll engage in discussions and participate in activities that are meant to help you feel more positive about your body. All students of all genders are welcome. You can register by emailing blsawatzky@rrc.ca or calling 204-632-2061. You’ll be asked a couple of questions to make sure this is the right group for you.

Back in November, some RRC students and staff were trained to become facilitators of The Body Project, an evidence based eating disorder prevention and body image improvement program. You can learn more about the program, which is running at many Canadian and American College and University campuses, here. The Projector also wrote a piece on the program, called “Embody Positivity” here.

Breanna

How you plan to make your 2017 awesome? If you’re like most people, you will have a few resolutions on your mind. Even those of us who roll our eyes at the thought of New Year’s resolutions, can’t help but have a few intentions swirling around our brains.

Some of the most common resolutions are losing weight, quitting smoking, and paying off debt. But, this isn’t your average new year’s resolution post. Yes, we could talk about setting SMART goals (but, CAMH has already done that well here). Or we could talk focusing on contentment (but, Mindful.org has done that beautifully here). Instead, I’d like to talk about remembering our mental health in amongst all of these goals/resolutions/intentions or whatever other word we affix to our desire for change.

There are some pretty toxic forms of self-talk that surround resolutions. Two of these are, “Anyone should be able to…,” and “There are no excuses.” Let’s take a look at each of these and see why they are not realistic or healthy statements to say to ourselves.

“Anyone should be able to…” This statement is deeply invalidating of our unique experience. Just because we all have 24 hours in the day, it does not mean that we have the same amount of responsibilities or that we have the same values and priorities. I often hear this statement in relation to finding time for exercise or cooking meals at home. It’s usually followed by a judgmental statement like, “it’s not that hard” or “if you really want to.“

When we internalize this statement and hear it repeated as our own self-talk, it becomes a problem. What help is it to me if “anyone can do it?” That matters not. What matters is how I, in my unique circumstance, with my unique schedule and responsibilities and values and priorities am going to find the time. An impersonal and judgmental statement such as “anyone should be able to…” fills me with shame if I am, in fact, unable to do that thing. The implication is that the only reason one can’t, is pure laziness. Repeatedly telling yourself that you’re lazy and unable to meet a standard that “anyone should be able to,” is negative self-talk and is bad for our mental health.

So, instead of thinking about the grand anyone, think about how you, individual you, can reach your goal. And first, most importantly, make sure the goal has truly been chosen by you. Sure, anyone could probably craft themselves a visible set of abs with intense exercise and diet, but that’s not my goal. I don’t give a fig, personally, for that goal. It’s someone else’s goal. My goal is to cycle twice a week and practice yoga twice a week. That’s my goal. Just mine, it’s absolutely immaterial whether or not anyone else should be able to do that or not.

Making sure my goal is my own and avoiding comparisons to what anyone else should be able to do, is much better for my mental health.

“There are no excuses.” This statement implies that anything that gets in the way of achieving a goal is chosen by the person themselves as a way to get out of the work involved in the goal. It’s usually said to shame people into sticking to rigid schedules that probably weren’t realistic for them in the first place. What you’re really saying to yourself when you repeat this self-talk, is that any failure to comply fully to the details of your plan is a personal choice borne out of laziness. This is the opposite of motivating. This is self-degrading.

So, instead of shaming yourself by internalizing the “no excuses” self talk, think about the very real barriers to achieving your goals and think of realistic strategies to overcome these. If I set a goal to read every evening before bed, but I find that after lying with my kids while they fall asleep, I become too tired, is this an excuse? Or is it a very real barrier to my goal? Is simply repeating the shaming statement, “there are no excuses”, going to help me? No, it only serves to diminish my mental health by making me feel lazy and unproductive.

Feeling badly about oneself is not, in fact, motivating. It’s paralyzing. Would it not be better for me to rearrange my routine, finding a way to overcome the barrier? Maybe I could find a better time to read. Maybe I could try sitting up in my kids’ bed instead of lying down so that I don’t crash with them. There are ways to reach my goal, but repeating a phrase like “no excuses” will not help.

During this time of resolutions, goals, and intentions, I urge you to pay attention to your self-talk. Ask yourself if the self-talk swirling around your head is good for your mental health. Ask yourself if it’s truly your voice or if it’s in fact someone else’s voice. Ask yourself if it’s actually helping you reach your goal, or simply making you feel shameful, lazy, and down.

If your self-talk is not serving you well, change it. Your mental health will improve, and you will be more likely to reach your goals.

Breanna

With the holiday season upon us, there are some common stressors that many people face.

Jennifer Wolkin, over at Mindful.org lists these as experiences through which many people struggle:

1.Demands on Time

2. Loneliness During the Holidays

3. Expectations of Perfection

4.The Indulge/Guilt Cycle

5. Stress and Family Anxiety

She provides some thoughts on these as well as “mindful antidotes.” Mindfulness is simply the process of training the brain to be aware of the present moment. I encourage you to take a read through the full article: 5 Mindful Tips for Navigating Holiday Stress. 

Best wishes for a peaceful and healthy holiday season!

Breanna

Please be aware that the Mood Disorders Association of Manitoba is hosting a free public lecture. On Sunday, December 11 at 1p.m., internationally renowned Peer Support expert Robyn Priest will speak about Family Navigation, Peer Support, and accessing the mental health system for a loved one.

 Breanna

As if the holiday season is not stressful enough in and of itself, many students will also be writing exams and completing major assignments in the coming weeks.  What makes these events so stressful? Well, I’ve heard stress described as your body’s reaction to any demand on it requiring change. This definition resonates with me because it can be applied to both positive life events (eg. new job, loved ones visiting from out of town) and negative life events (eg. losing a pet, unexpected bills).

The holiday season brings a lot of changes to our routine. We usually have more events to attend. We spend time with people who we don’t often see. Some people cook elaborate meals, decorate their homes, or purchase numerous gifts for friends and family. Even if you’re someone who loves these types of traditions, finding the time, money, and energy to participate can cause a great deal of stress.

Add to this that many students have multiple exams and final projects due this month, and you have a recipe for difficulties. Even when stress is caused by positive changes, too much at once, or ineffective coping can lead to decreased ability to function and even burnout.

So how can you help yourself thrive throughout this time of year?

The AAAbc Model

A few years back I was introduced to the AAAbc model of managing stress. The timing could not have been better as I was 1. selling and buying a home, 2. starting a new position at work, and 3. seven months pregnant! I really found this model helpful in coping through that stressful time and I’d like to share it with you.

First, you define your stressor. Choose just one and write it at the top of a page. It might be:

• Too many presents to buy and not enough money!
• So many exams!
• Seeing (insert name of critical family member here) at holiday dinners.

Next set up your page like the photo example below:.

Alter: How could direct communication help? Is there any problem solving work you could do? Would organizing help? How about planning or time management?

Think about each of these questions and jot down some of your options in this situation. Write all your options down, even if you don’t think it’s a great option or something you’d be comfortable doing. This is just a brainstorm. You’ll decide what options are best when you’re done all of your brainstorming.

Avoid: Could you just walk away? What could you let go of? What could you delegate and to whom? What can you say “no” to? Choosing your battles and knowing your limits, could you withdraw?

Once again, jot down all your options, even if you don’t think they’re great options.

Accept and…

Build resistance: Could you take in better nutrition? Better sleep? Seek social support? Take a break to recharge? Pray or engage in other spiritual traditions/rituals? Would some time in nature help? Some exercise? Some time doing something you love to do?  Could you use positive self-talk? Are there unhealthy habits you I could stop?

Change perspective: Could you look at the situation in a different way? Are you exaggerating anything? Could you change your thinking to something more realistic? Could you think about the big picture? Could you focus on now and not the future?

Jot down the options that come to mind.

Now look over all the options you’ve come up with and decide on a strategy to try out. If you have trouble deciding, bring your sheet to a trusted friend or a counsellor. They’ll likely be able to listen and help you choose a path forward. In my example below, I’ve placed a check mark beside and underlined in read the options I have decided choose.

Each stressful situation is different and each of us has a different personality and life circumstance, so there is no one right way to handle stress. Working through a system like this, however, can help us feel less overwhelmed by our stressors and more capable of coping in a healthy way.

I hope you try it out this season!

Breanna

P.S. The AAAbc’s of Stress model was designed by Whole Person Associates.

This time of year, the shortened days and chilly temperatures can take a toll on our mental health. Less daylight, more time spent indoors, and less physical activity can lead to a case of the winter blues. Many people report having less energy, experiencing lower mood, and having more intense food cravings during our long, cold winters.

There are things we can do, however, to help promote good mental health. Here are some suggestions:

• Get outside during daylight hours. Even if it’s only for a few minutes, the light and air will help.
• Exercise regularly. Whether indoors or outdoors, regular exercise boosts your mood and energy levels. Movement of any kind helps. Check out on Campus recreational services.
• Connect with friends. Make a point of spending time with people with whom you can chat, laugh, or be active.
• Develop good sleep habits. Whenever possible, go to sleep and wake up at the same time each day. Leave smartphones and tablets in another room.
• Eat a balanced diet. We tend to crave carbs more in the winter, so make sure you’re still eating some veggies and fruit daily.

Seasonal Affective Disorder

Sometimes, the seasonal change can trigger the onset of Seasonal Affective Disorder (SAD), a treatable mental health condition. SAD is a type of Clinical Depression that is related to changes in the seasons. SAD symptoms that are specific to Winter depression are:

• Irritability
• Tiredness or low energy
• Problems getting along with other people
• Hypersensitivity to rejection
• Heavy, “leaden” feeling in the arms or legs
• Oversleeping
• Appetite changes, especially a craving for foods high in carbohydrates
• Weight gain

(Mayo Clinic, 2014)

If you’re feeling low for days at a time, have thoughts of suicide, or are using alcohol/drugs to cope, see your doctor or Counselling services.

Getting Better

Treatments for SAD can include medication, talk therapy, and light therapy. Light therapy involves sitting near a special lamp so that you’re exposed to bright light. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood.

In Winnipeg, light therapy lamps can be rented from the Mood Disorders Association of Manitoba. In addition, two branches of the Winnipeg Public Library have light therapy stations for public use.

If you’re feeling winter blues, whether it’s SAD or not, please reach out to someone you trust and talk about it.

Breanna

I want to write a bit about the concept of mental health and I’d like to do so in such a way that avoids dry definitions, focusing instead on a more personal perspective.

Mental health to me is:

• not happiness alone, but instead, the ability to feel a wide range of emotions;
• clarity and accuracy of thought and perception;
• the ability to cope with everyday stressors;
• feeling integrated into a community or communities, giving and receiving support as needed;
• feeling a sense of meaning and purpose.

Good mental health supports me to engage in meaningful daily activities like working, socializing, studying, and parenting. When any piece of my mental health is poor, I’m not able to fully engage in these activities and this serves as a sign to me that I need to take extra care of myself.

When I feel that pesky tickle in my throat, indicating a cold is coming on, I drink extra fluids and go to bed early. It’s similar with my mental health. Feeling lonely, confused, perpetually grouchy, or disconnected from meaning and people are some of the signs, like that tickle in my throat, that I have to take some extra care of my health.

My personal definition of mental health is only one perspective. I’m excited to bring other perspectives to you through this blog. Perhaps hearing about how I conceptualize mental health can lead to some personal reflection for you.

Think about what mental health is to you.

Think about what activities in your life are supported by good mental health.

Think about what signs indicate that you need to take some extra care of your mental health.

I’d love to hear what you come up with!

Breanna