A good first step is to set realistic expectations. Understand that not every family gathering will be perfect, and that’s okay. Recognize the limitations of your family dynamics and do your best to accept that some disagreements or tensions may be unavoidable. By setting realistic expectations, you can avoid unnecessary disappointment and frustration.

Prioritize self-care in order to manage stress and maintain your well-being. This can include activities such as exercising, meditating, reading, or spending time with friends. Make sure to carve out time for yourself, even if it’s just a few minutes each day. Self-care helps recharge your emotional batteries and provides a buffer against family-induced stress.  

If you anticipate difficult interactions, plan ahead for how you will handle them. Consider practicing responses to potential triggers or devising an exit strategy in case conversations become too overwhelming. Having a plan can help you feel more in control, reducing anxiety.

While it might be tempting to rely on alcohol to cope with stress, it’s essential to drink responsibly. Alcohol can lower inhibitions and escalate conflicts, making difficult situations even more challenging. Opt for moderation to ensure you stay clear-headed and in control.  

Don’t hesitate to seek support from friends, significant others, or mental health professionals. Sometimes, just talking about your concerns can provide relief and a new perspective. If you’re struggling and don’t have the ability to connect with anyone mentioned above, you can always call the crisis line 1-877-435-7170; text 45645

While it might be difficult, try to focus on the positives during family gatherings. Identify aspects of the holiday season that you enjoy and look forward to them. This could be a favorite dish, a family tradition, or simply the opportunity to relax away from academic pressures. Shifting your focus to positive experiences can help balance the negatives.  

Mindfulness and gratitude practices can be powerful tools for managing holiday stress. Mindfulness involves staying present and fully engaging in the moment, which can help reduce anxiety about past or future events. Gratitude practice, such as keeping journal, or reminders of what you are grateful for, can shift your focus from what’s going wrong to what’s going right, fostering a more positive outlook.  

It’s important to recognize when a situation is beyond your control and it’s time to disengage. If a conversation or interaction becomes too heated, politely excuse yourself and take a break. Stepping away can prevent escalation and give you time to regroup.  

Assertiveness is critical when navigating difficult family dynamics. Being assertive means expressing your thoughts, feelings, and needs in a direct, honest, and respectful manner. It involves standing up for yourself without being aggressive or passive. Here are some tips to help you be more assertive:  

• Use “I” statements: Focus on expressing your feelings and needs without blaming or criticizing others. For example, say “I feel overwhelmed when we talk about politics” instead of “You always bring up politics to upset me”.  
• Be clear and direct: Clearly state what you need or want. Avoid vague language and be specific. For example, “I need some quiet time to study” is more effective than “I wish things were quieter”.  
• Practice active listening: Show that you value the other person’s perspective by actively listening to them. This can help de-escalate tension and create a more productive dialogue.  
• Remain calm and composed: Stay calm and composed, even if the conversation becomes heated. Take deep breaths and pause if you need to collect your thoughts.  
• Stand your ground: Maintain firm boundaries and needs. It’s okay to say no or walk away from a conversation that does not respect your boundaries.  

After the holidays, take some time to reflect on your experiences. Consider what strategies worked well and what could be improved for next time. Each holiday season offers an opportunity to learn and grow, helping you develop better coping mechanisms for the future. Navigating the holidays with a difficult family is not easy, but with these strategies, you can manage stress and maintain your well-being. Remember that it’s okay to prioritize your mental health and seek support when needed. By taking proactive steps, you can make the holiday season a more manageable and even enjoyable experience.  

As the holidays approach, it’s common to experience anxiety for various reasons. This is precisely when practicing gratitude can significantly enhance our appreciation for what we have and release anxiety.

Join Ross Robinson Fridays in December at 11:00am CST. Register here!

As days shorten, mood can dop. Sign up to explore how mindful practices can boost your energy and well-being all winter long.

Learn practical tips to embrace the season and feel your best!

Join Dr. Ellen Wednesdays in December at 11:00am CST. Register here!

The practice of Tai Chi  is rooted in observing nature and letting our mind and body act naturally.

Join Tai Chi and learn how to embody the serene stillness of a mountain and the fluidity of a great river. Connect with your inner landscape, cultivating thoughts that mirror the tranquility of nature.

Join Peter Hodes Tuesdays in December at 4:30pm CST. Register here!

We all possess the power to shape an environment that nurtures growth and resilience.

Discover how tapping into this ability can cultivate a growth mindset, empowering you to perceive challenges as opportunities for learning and development.

Join Jackie Roberge Mondays in December.

Class in French – 11:30am CST. Register here!

Class in English – 12:pm CST. Register here!

Mondays 4:00-5:30pm (North Gym)

Fridays 4:00-5:30 (South Gym)

Tuesdays 4:00-5:30pm (North Gym)

Thursdays 4:00-5:30pm (North Gym)

Wednesdays 4:00-5:30pm (North Gym)

Fridays 4:00-5:30pm (North Gym)

Tuesdays 4:00-5:30pm (South Gym)

Thursdays 4:00-5:30pm (South Gym)

Join Coach Brinold to build strength, flexibility, and training knowledge in this self-paced class that focuses on movement quality over quantity. All fitness levels are welcome & exercise progressions and modifications will be provided throughout each workout to accommodate everyone.

REGISTER – Notre Dame Campus, North Gym: Mondays and Wednesdays 12:10 – 12:50pm

The last class of the Fall Term will be on December 4

These fun and high energy sessions utilize bodyweight exercises, kettlebells, dumbbells, medicine balls, bands and more for a compete total-body workout. Coach MG welcomes all fitness levels, providing exercise progressions and modifications to accommodate everyone.

REGISTER – Notre Dame Campus, North Gym: Tuesdays and Thursdays 12:10 – 12:50pm

The last class of the Fall Term will be on December 5

Take some time to unwind and reconnect with your body with yoga instructor Jaimie Bristow. A class for all levels focusing on slow rhythmic movements and long gentle stretching to explore opening all areas of the body. Class begins and ends with varying forms of pranayama (breathwork), and/or mindfulness based stress reduction techniques.

Suitable for all levels, mats are provided for in-person sessions.

• Wednesdays In-Person – REGISTER – 12:10 to 12:50pm, Notre Dame Campus, Immersion Room (GM33), near North Gym. (NOTE: No In-person class Nov 6, register for virtual session only instead.)

• Wednesdays Virtual and Recording Access – REGISTER – 12:10 to 12:50pm *Access to recording for one week post-class.

Join Chaley Martens after school or work for a 45-minute hatha yoga class to unwind from your day. This class will build on mindful movement and breathing to gently challenge the mind and body, but leave you feeling relaxed. No experience is necessary. Suitable for all levels and mats are provided. Registration required.

REGISTER – Exchange District Campus, P107: Thursdays 4:15pm to 5pm

A dynamic class adapted for all levels that builds heat moving through postures with more continuous movement. Poses are linked together with the breath in a flowing sequence. Various ideas and themes are explored with instructor Jaimie Bristow.

REGISTER – Virtual: Fridays 12:15 to 12:45pm

Note: Links for virtual sessions will be emailed to registrants separately. Friday classes are not recorded.

Take a break to create! Activities and supplies provided include – bookmark, bracelet and button making, rock painting, colouring and drawing, knitting and crocheting. We’ll also have some board games available.

Or bring your own project to work on while connecting and socializing with others.

Open from 12:00pm to 1:00pm. You can register for a calendar reminder or just drop in.

• Notre Dame Campus: Dec 10, 2024 in Prairie Lights – REGISTER

“Art is a powerful form of medicine – with the power to heal, to find insight, stillness and growth, to de-stress and feel in balance. Making art is a safe space to be wild and free.” Kisa MacIsaac 

Join Campus Well-Being, the Students’ Association and instructor Kisa MacIsaac, for a virtual evening of painting and creative discovery. Participants follow a step-by-step process to create a unique painted canvas. All students and staff are welcome to register. 

REGISTER – Virtual: Wednesday, Dec 4, 2024, 6pm to 8pm.

As winter gets closer and daylight hours decrease, many people feel the effects of Seasonal Affective Disorder (SAD). This mental health condition is a type of Depression that often occurs during the fall and winter months.

Join this session, presented by Canadian Mental Health Association (CMHA), to learn more about how to cope with SAD.

REGISTER – November 28th, noon to 1:00pm.

Location: Notre Dame Campus – Connected Classroom (second floor of EMP)

Come and spend time with our furry friends from St. John Ambulance! Take sometime during the lunch hour to relax and de-stress and spend time with some therapy dogs.

NDC – December 4, 2024
Location & Time: Campus Store Hallway – 11:30am to 1:00pm

EDC – December 10, 2024
Location & Time: Atrium (Roblin Centre) – 11:30am to 1:00pm

Play board games and giant games like Jenga, Chess or Connect 4, join some peers in a friendly cornhole or card game, take some time to socialize while working on a puzzle or colouring.

DROP-IN – Notre Dame Campus: Tuesday, December 3, 2024 – 10am to 2pm. In the Library Hallway.

NAAW is an annual campaign led by the Canadian Centre on Substance Use and Addiction (CCSA). This week is dedicated to raising awareness about the harms associated with alcohol and other substances.

This year’s theme will focus on “Forging Connections”, encouraging communities, partners, and individuals to develop connections, identify a common ground, and work together to help address the challenges of substance use health.  By doing so, everyone can work together more efficiently to find effective solutions and actions they can all support! 

Addiction, also known as Substance Use Disorders, can arise from a variety of complex and interrelated factors.

• Stress and Coping Mechanisms: Many people turn to substances as a way to cope with stress, anxiety, or trauma that may stem from work, relationships, or life changes. Substances can be used as a temporary escape or relief. According to the Canadian Mental Health Association (CMHA), stress is a significant contributor to the onset of Substance Use Disorders.
• Mental Health Disorders: Mental health conditions such as PTSD, anxiety, Depression, and other mood disorders are strongly associated with Substance Use Disorders. The Centre for Addiction and Mental Health (CAMH) notes that many individuals with mental health disorders may start using substances in an attempt to manage their symptoms, which can lead to addiction.  
• Peer Pressure and Social Influence: Young people, in particular, are vulnerable to peer pressure. If they are in social circles where drug or alcohol use is prevalent, they may feel compelled to participate to fit in.
• Genetics and Family History: Genetic predisposition can also be a risk factor for Substance Use Disorders. Individuals with a family history of addictions are more likely to develop one themselves due to inherited traits. This is supported by the Public Health Agency of Canada.
• Intergenerational Trauma: Individuals’ upbringing can be affected by the trauma their ancestors endured. This can lead to a range of mental health issues, which may cause individuals to turn to substances as a form of self-medication. CAMH and CCSA indicate that the psychological and emotional scars of trauma can create a cycle where substance use becomes a way to numb the pain or disconnect from distressing memories, perpetuating a cycle of addiction.  
• Trauma and Adverse Childhood Experiences (ACEs): Experiences of trauma, especially during childhood, can significantly increase the risk of substance use in later life. ACEs such as abuse, neglect, or witnessing violence are strongly correlated with the development of addiction. CCSA reports that individuals with a history of trauma are at a higher risk of Substance Use Disorders as they may use substances to cope with the emotional pain associated with their experiences.  
• Availability and Accessibility: Easy to access substances, whether it’s through legal means (such as alcohol and prescription drugs) or illegal means, can increase the likelihood of substance use. Availability in someone’s community or social group can lower the barriers to experimenting with or regularly using substances.  

Negative stereotypes and misconceptions about people who use substances can prevent them from accessing the care they need. For instance, only a small percentage of primary care physicians in Ontario are willing to take on new patients with opioid use disorder, which can lead to tragic outcomes like overdose.  

As RRC Polytech community members, we can each play a crucial role in combating stigma by using person-first language. For example, instead of labelling someone as an “addict” or “druggie”, refer to them as a “person with addiction” or “person who uses drugs”. This simple change in language can make a significant difference in how individuals perceive themselves and how they are treated by others.  

In 2023 alone, there were 8,904 opioid-related deaths, which means an average of 22 people died each day due to opioid-related causes. This represents a continuation of a troubling trend that began in 2016, with the country having experienced over 44,000 opioid related deaths since then. 

If you are interested in getting involved, here are a few ways you can make a difference:  

• Educate Yourself and Others: Learn about the signs of addiction, the risks associated with substance use, and the resources available for support. Share this information with your family and peers to foster a more informed and compassionate community.  

• Promote Healthy Behaviors: Engage in and encourage activities that support mental health and well-being, such as mindfulness, exercise, and social connections that do not revolve around substance use.  

• Support Your Peers: If you know someone who is struggling with addictions, offer your support without judgement. Encourage them to seek help and remind them that they are not alone.  

• Advocate for Resources: Advocate for increased access to mental health and addiction support services in your community.  

Seasonal Affective Disorder is more than just “the winter blues”. It’s a type of Depression that follows a seasonal pattern and primarily affects individuals during the shorter, darker days of the fall and winter. The exact cause of SAD isn’t fully understood, but several factors contribute to an onset, including:  

• Disruptions in your biological clock (circadian rhythm) due to decrease in sunlight. 
• Drops in serotonin levels (a brain chemical) that affects mood, caused by reduced sunlight.
• Seasonal changes in melatonin production, which plays a role in sleep patterns and mood.

In addition to medical treatments, there are several other things that individuals can do to cope with SAD, including some lifestyle habits and self-management strategies.

• Light Therapy: One of the most effective treatments for SAD is light therapy, which involves sitting near a light box that mimics natural sunlight. Light therapy can help reset your biological clock and boost serotonin levels. You can borrow one for free at RRC Polytechnic here. Permanent light therapy stations are also available on a first-come, first-served basis at the Exchange District and Notre Dame Campus Libraries.
• Maintain a Routine: Establishing a regular routine can help manage symptoms of SAD. Fortunately, having a class schedule can help build that routine. It’s also important to try and wake up and go to bed at the same time every day – yes on the weekends too, if you can. Consistency can help regulate your biological clock.  
• Stay Active: Regular physical activity can improve mood and energy levels. Remember that Campus Well-Being has a lot of free programs to offer to RRC Polytech students and employees. From fitness classes and intramural sports to yoga and dance classes. Although it may feel challenging to get started, making a schedule can help maintain a commitment.
• Get Outside: Spending time outdoors, even on a cloudy day, can help increase exposure to natural light. Aim for at least 30 minutes of time outdoors. You can go on a walk or simply sit and read a book outside! 
• Eat a Balanced Diet: Nutrition plays a key role in our mental health, especially when we are craving carbohydrates during the fall and winter. Focus on fiber rich and nutritious foods like fruits, vegetables, and whole grains, but don’t deprive yourself of a treat every once in a while.  
• Connect with Others: Social support can be crucial if you experience SAD. There are so many opportunities on campus to connect with others and Campus Well-Being in particular hosts many different events that can encourage you to get out there and socialize. Subscribe to the blog or follow us on Instagram to stay up to date.  
• Manage Stress: Practicing stress-reducing techniques such as meditation, deep breathing, or progressive muscle relaxation can be helpful. You can find guidance on Mindwell if you sign up for free! These practices can help manage the stress that can otherwise worsen SAD symptoms.  
• Seek Professional Help: If your symptoms are severe of you are finding it difficult to cope, don’t hesitate to seek help from a mental health professional. You can reach out to RRC Polytech Counselling Services or to your Campus Mental Health Specialist, Fizza, to learn about other resources that can help you.  

Celebrate World Kindness Day on November 13, 2024 with Campus Well-Being and the Students’ Association.

Pop by the EDC Atrium or NDC Library Hallway to pick an inspirational card to give to a friend, peer, colleague or someone new. Or write a motivational message to someone you know on some special notes. Keep spreading kindness!

Drop-by: Wednesday, November 13, 2024 from 11:30am to 1:pm

• Library Hallway, Notre Dame Campus
• Atrium Hallway, Exchange District Campus

Join small scale mushroom cultivation expert Tom Nagy of River City Mushrooms as he introduces you to the world of homegrown gourmet and medicinal mushrooms using pre-inoculated mushroom grow blocks.

During this program, you will acquire a basic understanding of what mushrooms and fungi are, what species and varieties can be easily grown both indoors and outdoors as well as how to best care for them to ensure consistent and bountiful crops of beautiful mushrooms.

REGISTER – In-Person or Virtual – Wednesday, November 13, 2024 from 12pm to 1pm in the Connected Classroom, G139 at Notre Dame Campus.

Unable to attend? Register for the virtual option to receive the recording.

The first 20 students to attend in-person at NDC will receive a free mushroom at-home growing kit after the presentation.

Mushroom grow blocks are an accessible, hassle-free way for beginners to experience mushroom cultivation without having to invest in any equipment or learn advanced techniques.

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Tom Nagy is a restoration ecologist with a passion for botany, sustainable agriculture, and mycology. Tom has experience working as a field botanist, environmental consultant and as a field and operations manager for a certified organic farm. In 2018 Tom began River City Mushrooms; a small-scale mycological interest project based in Winnipeg that focuses on cultivating an appreciation for edible and medicinal fungi as well as supplying the knowledge and tools necessary for a new generation of mushroom growing enthusiasts to flourish. Tom continues to advocate for a greater understanding of how we perceive, understand and develop relationships with the natural world by writing informative articles and conducting engaging public programs discussing native plant communities, organic agriculture, mushroom cultivation and wild foraging.

The Winnipeg Humane Society visits the College to offer participants a fresh perspective on maintaining mental, emotional, and physical well-being. By drawing comparisons between the proper care of pets, farm animals, and ourselves, it highlights the often-overlooked parallels between human and animal needs. Just as animals require attention, nourishment, and rest to thrive, so do we.

REGISTER – In-Person or Virtual – Tuesday, November 19, 2024 from 12pm to 1pm in the Connected Classroom, G139 at Notre Dame Campus.

Unable to attend? Register for the virtual option to receive the recording.

Interested in viewing last year’s kindness topics? Check out the video links on 2023’s blog post.

• Mental Health and Food
• Giizis, The Sun
• Pollinators
• Be Kind, Rewind