During this time of uncertainty it’s natural that our stress response will kick in. We are likely being bombarded with constant updates from the news, social media, our workplace, and our friends and family.

Our routines along with the expectations placed on us are changing quickly. We may also be in a state of waiting for answers or direction, which can be unsettling. With this heightened state of stress, it’s not surprising that our thoughts, feelings, emotions and behaviours will be affected.

In addition, people who have experienced traumatic medical or other experiences in the past may have some of those feelings, memories, and fears come flooding back.

Here are some common ways that experiencing this stress can effect our body, mind, spirit and emotions.

• Irritability
• Difficulty concentrating
• Tearfulness
• Frustration
• Nervousness or anxiety
• Difficulty sleeping
• Upset stomach
• Headaches
• Desire to use drugs or alcohol
• Hopelessness

Everyone is different and your response is neither right nor wrong, it’s simply your response. You may be experiencing something that is not listed above and that’s okay. What matters is that we are not helpless in the face of this stress; we can do our best to actively manage it.

Think about what you normally do to manage stress and reflect on how you can adapt that to the current circumstance. If you usually spend time with friends, can you chat on the phone or have a video call? If you usually go to the gym, can you walk or run outside? Or stream an online workout video?

Here are some immediate actions that can be helpful at this time.

Limit news and social media consumption. Stay informed, but be sure to take breaks from the feed and focus on information from reputable sources like the RRC newsletter and Manitoba Health. Is there someone in your feed who is triggering extra anxiety? Don’t be afraid to mute or unfollow them for now.

Remember the basics. Be sure to eat nutritious food, get fresh air, move your body, and get enough sleep. Without those basics, it’s hard to manage stress well.

Connect with others. Telephone, text, or video calls can be a great way to stay in touch. Instead of rehashing all the details, try to focus your conversations on how you are feeling, how you are coping, and mundane everyday matters.

Practice kindness. Everyone around us is likely experiencing heightened stress as well. Be kind, be patient, and leave space for people who are not at their best. We can get through this better if we work together.

Breathe. Taking slow, deep breaths that fill you belly can reverse the stress response and bring some clarity to your thoughts and actions. You can find a helpful video tutorial here.

Reach out for support. Sometimes, in order to be at our best we need to consult a mental health professional. There are several people ready to assist you. Read more here.

We are going through an unprecedented time at Red River College. Many of us have been asked to work or study from home, and aren’t participating in our usual activities. When our usual routine is disrupted, it can have an effect on both our physical and mental health.

Below you will find some resources to help maintain physical and mental wellness during a time of social distancing. Whenever possible, the following resources are free to either Red River College staff and students (look for the ^), or free for t0 general public (look for the *). For additional information, continue to check www.rrc.ca for updates.

Fitness and Physical Health Options

RRC Recreation Services ^

• Check for updates on the Rebels microsite as well as social media channels
• Monthly fitness challenges – challenge your friends to see how many you can accomplish at home!

Fitness Apps

Several are free, but check to ensure before you download. Some examples include:

• Tone It Up (Apple and Google Play)
• Down Dog Yoga (Apple and Google Play)
• BodySpace – this includes an online community component
• 7 Minute Workout: Fitness App (Apple and Google Play)

Fitness Bloggers

Follow your favourite fitness professional on social media, or check out a new community to share your progress.

• My Fitness Pal
• Nerd Fitness

Fitness Streaming

Many fitness facilities and companies are live streaming classes or providing online content. Check your local yoga studio, gym or other fitness facility to see if they are hosting anything. Alternatively, check out one of the options below.

• Planet Fitness – Facebook
• Host your own! Use a video chat or meeting service to join your friends in a virtual group workout.

Subscription Services

Please note that these options may involve fees.

• Beachbody On Demand
• Peloton * free 90 day trial
• StreamFit

Mental Health and Wellness Options

Mindfulness & Meditation

• MindWell-U 30 Day Mindfulness Challenge ^
• MindWell-U Virtual Drop-in Mindfulness Class ^
• Calm In The Storm Website and App* (the “Relief” section)

Relaxation

• ADAM* audio guided relaxation
• Get outside and observe nature
• Clear the Deck exercise to calm worry*
• Have a cup of tea
• Enjoy a warm bath or shower

Social Connection

• Schedule an informal coffee break on WebEx. Grab your beverage and just chat about whatever you feel like.
• Send voice messages or hold video calls with friends and family
• Virtual friends/family meals
• Proactive #COVIDkindness, while keeping physical distance
• Send thank you notes
• If children are home from school, consider creating a daily schedule

Creativity

• Stream an Opera performance*
• Virtually tour a museum*
• Cook or bake
• Doodle or colour*
• Put on some music or play an instrument
• Journal your thoughts

Remember, taking care of your wellness will help sustain you through this challenging time. Be sure to make your well-being a priority.

Today is Bell Let’s Talk Day: a time to start conversations about mental health and reduce stigma associated with mental illness. There are several ways to get involved.

Paint on our giant canvas
Join us for tea, cookies, and conversations. Paint supportive words or images on a giant art canvas.

Notre Dame Campus: Library Hallway, 10am – 2pm
Exchange District Campus: Atrium, 10am – 2pm

Several other campuses are participating, so watch for posters on your campus to stay informed.

Visit the Bell Let’s Talk website
At https://letstalk.bell.ca/en/ways-to-help you’ll find suggested actions that you can take to end stigma and create positive change.  You’ll also find instructions on how to participate in the social media fundraising campaign.

Explore Resources

Browse through the rrc.ca/wellness microsite and get up to speed on the variety of resources available to you, your colleagues, your family, and your students.

Due to our northern latitude, many Manitobans experience Seasonal Affective Disorder (SAD), while others experience a milder form of winter blues. SAD is a form of depression that occurs mostly during the fall and winter months, when days shorten and sunlight decreases.

Light therapy, sitting near a specialized light each day, is one form of treatment. This is why we’re pleased to offer light therapy stations in the Exchange District and Notre Dame Campus libraries. Several regional campuses also have light therapy stations.

If you’ve been feeling changes to your mood, lower energy levels, or any of the symptoms listed below, you may want to give light therapy a try. Staff and students are invited to work or study at the station anytime the library is open.

You may also loan a smaller, portable lamp from A/V Services. That lamp may be used anywhere in the library that is near a power outlet. You’ll find instructions on proper use as well as important notes posted above the lamp.

To be effective, light from the lamp must enter your eyes indirectly. While your eyes must be open, don’t look directly at the light. Keep your session to 30 minutes, unless otherwise directed by a physician.

Symptoms of Seasonal Affective Disorder (S.A.D.)

• Feeling tired, depressed or sad
• Increased appetite
• Craving for carbohydrates and starchy foods
• Weight gain
• Sleeping more than usual
• Social withdrawal
• Lack of interest in usual activities
• Inability to concentrate, to focus
• Loss of sexual desire
• Body aches and pains

If you feel that you may be experiencing any form of depression, including SAD, please speak to your primary health care provider.

Sources: The Mayo Clinic Website – www.mayoclinic.org and Northern Light Technologies Product Instructions

Earlier this month we enjoyed Thrive Week, a time to focus on balance and self-care to promote positive mental health. Our planning group delivered a variety of activities to encourage staff and students to get active, relaxed, connected and creative. Here are some activities that folks enjoyed.

The Paint Party at EDC, featuring Kisa MacIsaac from Power of Painting (and RRC alum).

A nature walk through Chickadee Trail at Birds Hill Provincial Park

A student enjoying a visit from St. John Ambulance therapy dogs. Photo: Gabby Piche

Thrive Ambassador and Business Administration student, Veronica Feliz, helping students and staff sign up for a free massage. Photo: Katlyn Streilein

Registered Massage Therapist, Jason Mathes, helping a student de-stress. Photo: Katlyn Streilein

MC College students providing free manicures and braids. Photo: Sarah Vandale.

A few of the painters from the NDC party with Painting on the Prairies.

There was so much more going on that we didn’t manage to capture through photos. Even many of the regional campuses hosted activities.

We hope everyone who participated in Thrive Week enjoyed a break from the grind of school and work and is inspired to make time for balance and self-care on an ongoing basis.

This week was possible thanks to funding from the Red River College Students’ Association, Human Resource Department and Healthy Minds Healthy College Initiative. Big thanks as well to the planning group: Amanda Dorscheid, Beverly Wood, Priyanji Mediwake, Arsalan Zaheer, Carmen McIntosh, Erin Edwards and Breanna Sawatzky.  Student volunteers who served as Thrive Ambassadors were a huge help.

Stay tuned for more Thrive style events in the new year.

A walking path through Birds Hill Park

Being active in nature is great for your mental health. When the seasons change and the temperatures drop, we tend to stay inside more. Getting out for some fresh air and movement (even just walking), before the January deep freeze, can be really helpful.

This is why, for Thrive Week, we’re heading for a nature walk at Birds Hill Park.

All students and staff are invited; we have a bus chartered to transport us all.

To join the nature walk, simply email Breanna to reserve a seat on the bus. Meet us at the Notre Dame Campus bus loop at 10am Saturday, November 9th. The bus will return us to the same place at 2pm.

We’ll spend some time bird watching, walking through the trails, and enjoying some hot chocolate.

According to Manitoba Sustainable Development, this park is “a mosaic of landscapes not commonly found in such close association, such as esker ridges, dry prairie, wet meadows, bogs, and aspen-oak and mixed boreal forest communities.” 

Dress for the weather and pack some water and a snack. Family members are welcome.

Date: Saturday, November 9

Location: Meet at the Notre Dame Campus Bus Loop

Pick up time: 10am

Drop off time: 2pm

Contact: Breanna Sawatzky

Thrive Week, November 4-9,  is a time to focus on the importance of balance and self-care in developing positive mental health that supports success in learning and working.

We invite you to take a moment to do something that gets you active, creative, connected or relaxed – whatever it is you need for balance. All events are free and open to students and staff.

Exchange District Campus

Monday, November 4

Therapy Dogs
11:30am – 1pm in the Atrium
Come relax and pet a sweet, calm therapy dog.

Tuesday, November 5

Mental Health Workshop 
11:30am – 1:00pm in P107
Join educators from Klinic to explore the topic of mental health. Snacks provided.

Wednesday, November 6

Mindfulness Workshop
noon – 1pm in the Gym
Join Mario DeNegri to explore mental strategies for focus and peace.

Paint Party with Power of Painting
4pm – 6:30pm in the Dining Hall
Follow step-by-step instructions and a creative touch to your very own canvas.
Email blsawatzky@rrc.ca to save a prime seat, or just show up. Spaces limited. Snacks provided.

Thursday, November 7

Fresh Fruit and Resource Table
11am – 1pm in the Atrium
Grab a healthy snack and learn about mental health and wellness resources.

Yoga
4:15 – 5:15 pm in P107
Stretch, breathe and move your way to balance.

Friday, November 8

Braid and Manicure Bar
9am – 2pm in the Library Hallway
MC College students will help you relax as they pamper your hair and nails. First come, first served.

Thrive Week, November 4-9,  is a time to focus on the importance of balance and self-care in developing positive mental health that supports success in learning and working.

We invite you to take a moment to do something that gets you active, creative, connected or relaxed – whatever it is you need for balance. All events are free and open to students and staff.

For information on activities at the Exchange District Campus, click here.

Notre Dame Campus

Adult Colouring and Jigsaw Puzzle Station
All Day | Everyday
Library

Monday, November 4

Massage Therapy
9am – 2pm
Library Hall
Enjoy a 10 minute massage from a registered massage therapist.
The sign-up sheet to book your massage time opens at 8:30 am.

Yoga
4:15-5:15 pm in the South Gym
Stretch, breathe and move your way to balance.

Tuesday, November 5

Therapy Dogs
11:30am – 1pm in the Cave Lounge
Come relax and pet a sweet, calm therapy dog.

Paint Party with Painting on the Prairies
4 – 6:30pm in the Cave Lounge
Follow step-by-step instructions and add a creative touch to your very own canvas.
Email blsawatzky@rrc.ca to save a prime seat, or just show up. Spaces limited. Snacks provided.

Wednesday, November 6

Comedy Show with Big Daddy Taz
noon – 1pm in the Cave Lounge. Snacks provided.
Share some laughs over lunch.

Board Game Night
4 – 6pm in the Cave Lounge. Snacks provided.
Thursday
Come alone or with friends to play a favorite board game or learn a new one.

Thursday, November 7

Smoothies and Resource Table
8 – 10am in the Library Hall
Use the bike blender to make yourself a healthy snack.

Zen Zone
9am – 2pm in the Cave Lounge
Enjoy calm music and relaxing activities while the Cave is transformed into a spa-like space.

Braid and Manicure Bar
9am – 2pm in the Library Hallway
MC College students will help you relax as they pamper your hair and nails. First come, first served.

Friday, November 8

Mindfulness Workshop
noon – 1pm in the North Gym
Join Mario DeNegri to explore mental strategies for focus and peace.

Saturday, November 9

Nature Walk Through Birds Hill Park
10am – 2pm
Meet at the NDC bus loop to catch our chartered bus. Family members are welcome. Please email blsawatzky@rrc.ca to register.

On October 8 and 9 RRC is hosting Movies for Mental Health, an interactive workshop that uses the emotional power of short film to initiate dialogue with students on the topic of mental health. This FREE event is delivered by a non-profit called Art With Impact and will be hosted at both the Notre Dame and Exchange District campuses.

This peer-to-peer learning event is two hours long and features:

• free pizza lunch for all who attend the workshop,
• facilitated discussion,
• three short films from Art With Impact’s library, and
• a resource panel with campus and community services.

Join us in creating a healthy environment at RRC through dialogue and growth!

Last year, students who attended found the workshop helped increase awareness of mental health, reduce stigma, and improve knowledge about where to go for help.

Wednesday, October 9, 11am – 1pm in room P107 The Roblin Centre at Exchange District Campus

Tuesday, October 8, 1-3pm in the White Lecture Theatre at Notre Dame Campus.

For any questions or accessibility needs, please contact Breanna Sawatzky.

This event is sponsored by the Healthy Minds Healthy College Initiative and RRC Students’ Association as we observe Mental Illness Awareness Week. All students and staff are welcome.

Richard LeSage, Course Developer

In May and June dozens of staff and faculty members participated in a  30 Day Mindfulness Challenge. Upon completion, those who engaged reported the following outcomes:

• 95% noticed improved mental health.
• 90% were better able to focus.
• 95% found they were managing their stress better.

And because everyone loves prizes, all who completed the challenge were entered onto a draw for one of two passes to Float.Calm or a “Take 5” prize pack. We’re pleased to announce the winners, as determined by a random number generator.

Winners!

Lisa Case, Instructor, Applied Computer Education

Float Calm Gift Certificate #1 – Richard LeSage

Float Calm Gift Certificate #2 – Lisa Case

Take 5 prize pack #1 – Debbie Donato

Take 5 prize pack #2 – CindyLou Benoit

Take 5 prize pack #3 – Lyle Dunlop

Take 5 prize pack #4 – Damien Goodridge

Take 5 prize pack #5 – Bridget Budney

Congratulations to all the prize winners. If you have not yet claimed your prize, please contact Breanna.

Congratulations as well to all those who invested the time needed to complete the challenge. In our busy schedules it can be difficult to make time to learn and practice wellbeing strategies like mindfulness. Cheers to your improved focus, sense of calm and ability to manage stress.

Debbie Donato, Employment Advisor

The 30 Day Mindfulness Challenge is available to all RRC staff, students, and faculty members. It takes 5 to 10 minutes a day and can begin any Tuesday that works for you.