We know that physical appearance, including the shape and size of one’s body, is of much concern in popular culture. We don’t have to look far before finding ads, editorials, and images encouraging us to change our bodies in some way. They tell us to Lose weight! Tone your tummy! Shrink your thighs! Remove unwanted body hair! and Get rid of wrinkles!

These messages, among other factors, contribute to the development of body dissatisfaction and even eating disorders. Eating disorders are chronic, serious mental health disorders that drastically impair one’s ability to function in life and cause major emotional and physical distress. Although there are effective treatments for eating disorders, prevention is a priority.

About The Body Project

The Body Project is a body-acceptance program that helps college students resist cultural pressures to conform to the ideal standard of female beauty and reduce their pursuit of unrealistic bodies. The Body Project is supported by more research than any other body image program and has been found to reduce onset of eating disorders.

The program is meant to be offered in 4 one-hour sessions, which include facilitated discussions, activities, and homework assignments. A peer-reviewed long-term efficacy trial found the following:

“…participants in the…intervention showed a significantly lower risk for onset of clinically significant eating pathology relative to assessment-only controls (6% versus 15%), which amounts to a 60% reduction… These results suggest that for every 100 young women who complete this intervention, approximately 9 fewer should show onset of eating pathology” (Stice et. al. 2008).

RRC Invited to Facilitator Training

The College, along with Women’s Health Clinic and University of Manitoba, has been invited to take part in a two day facilitator training so that we can offer The Body Project to students. Four staff are set to attend, but we need students to join us and train as peer facilitators.

Training Details

Below is our flyer with some details as to how a student would get involved:

We appreciate your help in getting the word out to students who may be interested in this opportunity!

Breanna

Hello, I’m Breanna Sawatzky, your new Mental Health Coordinator! I’m so thrilled to be tasked with promoting positive mental health for students, staff, and faculty here at RRC. This is just my third week in the position, yet so many people have welcomed me, helping me feel at ease. I’d like to tell you a bit about myself and what I bring to the Mental Health Coordinator role.

I’ve always been interested in factors that contribute to human suffering and human flourishing. These interests led me to major in Psychology at the University of Winnipeg. During my studies I volunteered with Klinic Community Health Centre’s Crisis and Sexual Assault Crisis programs, providing person centered counselling, advocacy, and support based on an empowerment model.

I earned my honours B.A. in Psychology and worked as a Research Assistant in Psychiatry at Health Sciences Centre and the University of Manitoba. There I was privileged to interact with many people who were experiencing severe and persistent Mental Illness, some in recovery and some still grappling with unbearable symptoms.

After my research work, I served as a Mental Health Skills Teaching Specialist with the YMCA-YWCA of Winnipeg’s Learning and Leisure Centre. There I facilitated skill development groups, conducted one-on-one coaching sessions, and led therapeutic recreation activities with adults who had experienced mental illness and needed a supportive community to help them in their recovery. I was later the Director of that program and then Manager of Community Outreach at the Y.

I strongly believe in collaboration and have worked with several groups who are committed to mental health promotion and recovery. Some are the MANSO Health Committee; WRHA Mental Health Advisory Council; and Provincial Recovery Champions Committee.

I’m passionate about knowledge translation and participatory decision making, where service users drive service design. I know that a lot of work has gone into the Healthy Minds, Healthy College Charter and strategy up to this point. I’m so excited to start implementing programming to ensure RRC is a health promoting College.

On a personal note, I live in St. James with my husband and two children (6 and 3 years old). We love to spend time at Assiniboine Park throughout all four seasons. An awesome book club and regular yoga practice help me stay well and balanced. My family also volunteers with Manitoba Interfaith Immigration Council‘s host matching program. We have been matched with a large Syrian family (they have 8 children!) who arrived in Winnipeg as refugees.

I’m excited to use Mind it! to highlight the many ways we each care for our mental health, cope with challenges, and form supportive communities. I welcome guest blog posts, so please contact me with your insights, experiences, and suggestions. Oh, and don’t forget to subscribe to this blog!

You can find me in AB05 at NDC and wherever my duties take me.

I thank you for reading this and I hope to see you around campus!

Breanna

Republished with permission from Cassandra Cardy, a student in Red River College Creative Communications program.

I dipped low this summer. I have dipped before in my life and usually justified the feelings of sadness and guilt with hormones or growing up.

I got up, left the house without saying goodbye to anyone like I was doing every day, and I got into my car.

I didn’t know where I was going but I had a phone number my friend gave me a couple weeks ago and I couldn’t live with myself another day. I don’t like saying “myself” because from February-August I was not myself. In fact, what I was experiencing was a deep longing for my old self. I missed her. I missed her like I missed a dead person, like she was never coming back. I don’t know how, when or why she left.

I drove down the highway toward town with nowhere to go. No desires. No wants. No purpose. Nothing was making me want to do this again tomorrow. There was no point to any of this.

I pulled into the truck stop I drive by every day for 20 years and parked in the foreign parking lot with semis and road-trippers using the bathroom.

I call the number for a mental health nurse my friend gave me. It rang and it rang and her friendly voice came on at the end and said to leave a message. I rested my head on the steering wheel.

Forty-five minutes later I was in Brandon putting a Toonie in a parking meter. I stepped around the smeared tent caterpillars on the sidewalk while walking to the downtown clinic.

I walked passed the brochures on suicide and abortion. I walked passed the pile of sticky Home Sense Magazine on the coffee table waiting room. A lady’s head stuck out from behind the admin counter and when she looked at me from over her glasses I began to sob.

“I need help.”

Read More →

Have you ever been so tired that you can barely keep your eyes open? Or how about that horrible groggy, sluggish feeling after a night of tossing and turning that no matter how much coffee you drink, doesn’t go away?

Hopefully, you don’t feel this way often. If you do, you’re probably suffering from lack of sleep or poor quality sleep. Both can be detrimental to your daily functioning and ability to pay attention and do well at school.

If you want to do something about feeling so tired (who wouldn’t?), try these tips for getting some high quality shut-eye:

• Create a healthy sleep environment. Ensure your bedroom temperature is on the cool side and that your room is dark. You also might want to try some white-noise in the background. This could be a fan on a low setting or some soothing, soft music.
• Exercise: Being physically active during the day can help regulate your sleep pattern. Just be sure to try and finish physical activity at least three hours before bedtime.
• Park it. Set aside some time an hour before you head to bed to make a to-do list for the next day. This will free up your mind for the night and enhance the quality of your sleep. Just promise yourself once the list is complete, that’s it for the night!
• Head to bed and wake up at the same time. Get in the habit of going to sleep and waking up at the same time every day, even on the weekends (I know, this can be tough). This will help regulate your body’s internal clock, which will make it easier to get up and start the day without feeling sluggish.
• Wind your mind and body down. Do something relaxing before you sleep. Reading a book or listening to calming music are both good winding-down activities. Try to stay away from electronic screens (laptop, smartphone) right before heading to sleep as the brightness stimulates your brain and can make you feel alert. Still not sleepy? Try drinking some warm milk or having a light snack.
• Deep breathing. Thinking about your breathing as you lay in bed can help calm you down and reduce anxiety. Here is one breathing exercise you might want to try.
• Reflect. Think about what you did that day, everything you accomplished and things that you’re grateful for. This will leave you feeling calm and positive as you drift off.

Want more info on sleep? Visit the National Sleep Foundation.

Using drugs or alcohol is a personal choice. Some students don’t use either, while others choose to use one or both recreationally, or more often.

If you are choosing to use drugs or alcohol, it’s important to keep in mind how they can affect you. It’s also important to know that if you think your drinking or drug use is problematic, that there are many resources available to you.

Only you can truly know whether or not your consumption of alcohol and drugs is a problem. If you’re not sure if you have a problem but want to try taking more control of your alcohol or drug use, here are some strategies that may be helpful.

• Make a list of the advantages and disadvantages of your alcohol or drug use. Which list is longer? Do you want the disadvantages list to shrink?
• Keep a journal of your alcohol or drug consumption. At the end of two weeks, look back at what you wrote down. Did you consume more or less than you expected? How does this information make you feel?
• Get some feedback from someone you really trust. Do they think there is cause for concern?
• Try limiting your exposure to social events that involve alcohol and drugs. How do you feel about not being there? Do you miss hanging out with friends, the alcohol or drugs, or both?
• Think about what emotions trigger your alcohol consumption and drug use. Do you tend to drink or use drugs when you feel certain emotions? Are there any alternatives to dealing with these feelings?
• You may want to try a month of abstinence. Is it easy or difficult for you to stop your alcohol or drug use?

Counselling and Accessibility Services is there to help if you are dealing with substance abuse or addiction. If you would like to make an appointment, please complete the online intake form and someone will contact you to set up an appointment.

Being true to yourself

Coming out as gay or lesbian is an amazing time because it means you’re ready to be 100 per cent true to yourself. But it can also be scary for some people.

It’s important to accept and like yourself for who you are. Your sexual identity is a part of you, but it’s not everything about who you are. You are still the same person you always have been, you are now just sharing another piece of your identity that was always there.

Preparing to come out

When you are coming out to your family and friends, sadly, there are some things you should consider in order to protect yourself. Unfortunately, some people may not accept you right away and others may not want to continue a friendship with you. If you are coming out, look for hints about what people’s beliefs systems are ahead of time. Do they know other LGBTT* people? Have they demonstrated openness and acceptance of the LGBTT* community or have they shown intolerance and discrimination? The answers to these questions can give you clues about how people might react, but keep in mind that some people who you thought were accepting may show they are not, and people who you thought were discriminatory might surprise you.

Preparing yourself emotionally for whatever the outcome might be is important. Sometimes you end up having to be a support to people that might become emotional themselves, so when you are coming out, it is important to be in a place where you’re comfortable with who you are and are strong in your sense of self. This is one of the few times in life when a special moment that should be all about you (coming out) can turn into a moment that’s all about them! Be ready to be a support or offer people you are coming out to more information.

Something else to consider when coming out is your safety. Safety comes in many forms — this can be your physical safety but also safety in terms of housing and support. If you come out to your family, will they be accepting? Will you be allowed to stay at home or is your housing at risk? Are you financially dependent on your family? Will this be cut off? If you think these things may be at risk, consider this in your decision to come out to your family and how you may need to make plans that will ensure your safety and well-being.

Supports at RRC

At the College, you will have a lot of support if you choose to come out. Counselling and Accessibility Services has counsellors who are available to support students around personal issues such as coming out, as well as academic issues.

Red River College also has an LGBTT* Initiative Program that identifies, trains and supports allies at the College. The Initiative works to create a safe and inclusive environment at the College so all students have the opportunity to learn and feel supported.

There is also a new LGBTT student group that has formed at Red River College. Information on this group can be found on their Facebook page.

Supports in the community

Outside of the College, there are many great supports and ways to get involved in the LGBTT* community. The Rainbow Resource Centre provides counselling and support, access to resources and a library and ways to get involved in social events and with volunteer opportunities. The Centre can also help connect you with other community groups, supports and services outside of the College.

What kind of supports did you find helpful when you were coming out? Tell us in the comment section below!

It may sound simple, but one way to help maintain a balanced mood is to eat healthy. Just as there is a relationship between food and our bodies, there is a connection between food and our minds.

Eating lots of fruits and vegetables is always good for us, but there are also other foods containing important vitamins and minerals that contribute to our overall mental health. Here are some to be sure to grab the next time you’re out grocery shopping!

• Beans, peas and lentils 


Folic acid is one of the B vitamins that’s linked to the “feel good” chemicals in the brain — serotonin, dopamine and norepinephrine. This is why people with a folate-deficiency have been found to experience symptoms such as irritability, fatigue and depression.
B vitamins including folate are destroyed by substances such as alcohol, refined sugars and nicotine and are not stored in the body long-term so you have to make sure to consumer them regularly.

• Nuts and seeds

People with low levels of selenium, an important mineral for overall brain functioning, tend to feel more anxious, depressed and tired. Brazil nuts as well as pumpkin and sunflower seeds are a great source of selenium, so head out to Bulk Barn this week and stock up! Your mood will thank you.

• Whole grains


Zinc plays a role in modulating the brain and body’s response to stress and a zinc-deficiency can lead to symptoms of depression. Whole grains such as whole wheat bread and pasta, wild rice and quinoa contain high levels of zinc.

Whole grains are also naturally rich in an amino acid called tryptophan, which your body needs to produce serotonin and melatonin. Serotonin, the “feel-good hormone,” improves mood and relaxes brain and body, while melatonin helps establish and maintain steady sleep cycles. All in all, whole grains are pretty awesome so make sure you’re getting your three to five servings per day!

• Salmon and tuna


Studies suggest that Omega-3 Fatty Acids have a mood-stabilizing effect and may protect against depression and other mood disorders. Other sources of omega-3 Fatty Acids include canola, flax seed or walnuts.

Click here for more information on the relationship between food and mental health.

Thanks to Kathleen McClinton, registered dietician, for sharing information and insight that helped to create this blog post.

Everyone experiences guilt at one time or another during their life. While some guilt can induce positive change, it can also become self-destructive, wasting energy and adding unnecessary stress to your life.

Read on for some tips on processing these feelings so that you can eliminate, or at least minimize, your guilt.

• Choose not to rehearse guilt. 
Do you find yourself repeating the same guilty thoughts over and over again? They won’t go away on their own. You must choose to make them stop. 

To do so, make an effort to catch yourself when you find yourself wandering down that painful mental path. Put up a mental stop sign. You can also choose a physical action, such as snapping your fingers, to remind yourself to change direction. Then, deliberately focus on something else, such as your plans for tomorrow. Focusing on something positive in the future is a conscious reminder that there is more to your life than negatives from the past.
  
• Choose to accept what cannot be changed. 
Chances are you’ve already changed anything that needed to be changed about the situation so a self-imposed “penance” for past mistakes accomplishes nothing. It doesn’t change or make up for the past, it simply ruins your future. The proactive thing you can do now is accept that the only thing you can change is your future.
• Choose balance. Guilt keeps us focused on the times we imagine we failed. It blinds us to all the other times when we were successful. So the next time your mind drifts into unhappy, guilty thoughts, choose to refocus. Actively remind yourself of times where you made good decisions, were responsible or did something you were proud of. Write down a list of the things you did. Force yourself to remember what went right. Recognize that there is, and always has been, a balance between your failures and your successes.
  
• Choose forgiveness. 
Forgiveness is a necessity in any relationship, including the one you have with yourself. Treat yourself with the same degree of love and acceptance that others give you and that you give others. Only then will you be able to heal.

The world benefits from individuals who choose to learn from their mistakes and move on to make a difference. Don’t let guilt keep you locked in a lifetime of misery. Choose to forgive, to love, and to move forward.

Sam Chisick is the director of Yoga Public and a yoga instructor. She graduated from the University of Manitoba with an honours B.Sc. in Human Nutritional Sciences.

If you’ve never done yoga, Sam Chisick may just convince you to give it a try.

The director of Yoga Public not only runs the studio but is passionate about teaching classes and practicing yoga herself. She also happens to have a background in nutrition. So basically, if you want to know about health, Sam is a pretty solid bet.

She can also relate to being a student since she was one herself not that long ago.

“I first started going to yoga daily to get away from the stress of school. It made me feel so good..I never stopped!” says Sam. “Eventually, I ended up starting to teach yoga and then helped to open a yoga studio.”

So what’s so good about regularly standing in tree pose or bending over in downward dog? Sam says there are too many benefits to list them all but the most important physical and psychological benefits include:

Psychological

• better mood
• greater attention span
• improved concentration and memory
• decreased anxiety, depression and stress

Physical

• muscular strength
• flexibility
• decreased pain
• increased energy levels and endurance
• normalized blood pressure

She says many people will also gain greater self-acceptance and awareness from practicing yoga. This can be especially beneficial for people with depression who may at times feel disconnected from themselves and others.

“Sometimes its just a matter of taking time for yourself, working with your breath and clearing your mind through silence and movement,” says Sam. “As you re-enter the world after class, you’ll feel more clear, aware and comfortable. I’ve experienced an increase in self-acceptance through yoga first-hand.”

Another great thing about yoga? Anyone can do it.

“There is a suitable class for every type of person — regardless of your age, gender or ability level,” says Sam. “Some classes use yoga as a workout and other classes help you increase flexibility by stretching and then there’s classes that just help you relax and let go. It’s just a matter of finding the class that works for you.”

What benefits have you experienced from doing yoga? Tell us below!

Tessa Blaikie has her bachelors degree in sociology from the University of Winnipeg and a masters degree in Political Economy from Carleton University. She is a youth mental health promotion worker at the Canadian Mental Health Association Winnipeg and was Winnipeg’s official champion of the Clara Hughes events in Winnipeg during Clara’s Big Ride for Bell Let’s Talk.

Many of you probably took first aid or CPR training through school, summer camp or work, so you know what to do if someone sprains their ankle, starts choking or experiencing chest pains. But what if you came across someone having a mental health crisis? Would you know what to do?

Why Mental Health First Aid?

Unlike physical injuries, mental health issues aren’t always obvious, which can mean they get overlooked. Mental Health First Aid (MHFA) teaches us how to recognize when others are struggling with a mental health problem and equips us with tools and information so we can help. At the same time, MHFA also helps reduce mental health stigma as accurate information is shared about people with mental health issues including risk factors, symptoms and more.

MHFA is important because mental health issues are so prevalent in our society. One in three Canadians will experience a mental health problem at some point in their life. Professional help is not always on hand so even if we want to help someone in crisis, we may not know how. MHFA teaches us how.

Helping a friend

Here’s an example of how MHFA training can be useful. You notice one of your friends has been irritable lately. Then they confide in you that they’ve been drinking a lot of coffee to stay up and study and then drinking alcohol to fall asleep. From your MHFA training, you recognize that what they’re doing is not safe or sustainable. You’re training has also taught you how best to approach them with your concerns and make suggestions for how they might go about changing their behaviour. You talk to them about the different stages of change that you learned about through MHFA and direct them to the right resources.

This is the kind of aid MHFA will teach you how to provide until appropriate professional connections are made for the person in crisis or until the crisis resolved. MHFA will also give you the knowledge and skills to be able to assess the person’s safety to determine if he/she is at risk for suicide.

In this example, your friend may want to connect with a counsellor in Counselling and Accessibility Services to get help with gradually slowing down their caffeine and alcohol consumption. Or they may want to take a study skills workshop to learn how to better manage their school workload and stress.

Want more information?

If you think you might be interested in taking MHFA training or just want to learn more, visit the Canadian Mental Health Association Winnipeg for upcoming courses including basic MHFA and MHFA for adults who interact with youth. Check out www.mentalhealthfirstaid.ca for MHFA courses offered by other organizations throughout Canada.