In our Wellness Weekly, mental health roundup feature we curate some of the best writing on the web related to health and wellbeing. Here is some recommended reading for this week.

Making Friends

NPR notes that the act of making and being a friend is as simple as it is difficult. They spoke with experts to help find ways to make new friends, as well as to take better care of the friendships you already have. Read Accept The Awkwardness: How To Make Friends by Julia Furlan.

Healthy Eating on a Budget

Are you trying to save money on food? Get the school year off to a healthy start by planning your meals for the next few days or week ahead. It takes a bit of time, but it will help you save money later. The Dieticians of Canada has Ten Tips for Planning Meals on a Budget.

Dealing with Panic Attacks

Panic attacks can feel terrifying in the moment. Managing your thoughts and behaviours can go along way toward reducing the frequency and intensity of panic symptoms as well as how much they interfere with your life. Over on the Anxiety Canada blog, Dr. Melanie Badali shares 5 Tips for Dealing with Panic Attacks – The BRAVE Way.

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) and Breanna Sawatzky (Mental Health Coordinator), are WSPN members and have been helping to plan World Suicide Prevention Day 2019. There will be a free public event over the noon hour on September 10th.

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 “Be Someone’s Rock.” Please contact Breanna if you are interested in attending with the RRC group.

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.

RRC’s 2019 Ride Don’t Hide Team, post-ride at The Forks

On Sunday, June 23 a team of RRC staff and students, along with some family members, supported Canadian Mental Health Association by participating in Ride Don’t Hide – Canada’s largest mental health bike ride.

The team enjoyed a beautiful 20 km ride, beginning at The Forks and continuing through St. Boniface, Assiniboine Ave., Wolseley, River Heights, Tuxedo, Crescentwood and back along the river path to The Forks.

Sponsored by RRC’s Healthy Minds, Healthy College Initiative, the team raised funds and awareness, bringing mental health out into the open.

Three cheers for your RRC team members:

• Angela Tessier (and partner Tom)
• Michelle Lodewyks (and partner Josh)
• Tom Liu
• Leslie Ternowetsky
• Breanna Sawatzky (with family Joel, Vincent and Nevica)
• Sherry Seymour
• Tanya Cole
• Lori Cutrone (not pictured)
• Nicki Albus (not pictured)

Across Canada, over 10 000 riders participated, raising over $2 million dollars for community based mental health supports. Go team!

She Wore Flowers in Her Hair is an event in support of mental health awareness in memory of Jaedra Winter who died by suicide in June 2015. The aim is to raise awareness, spread love & create a community where people feel safe talking about mental health. All proceeds go to Mood Disorders Association of Manitoba.

The event takes place at Kelburn Estate and starts at noon on Saturday, June 8th. Pre activities such as Bootcamp by Johana Seier and a Volleyball tournament will commence at 11:00 am. Pre registration for these events is 10:30 AM – 11:00 am.

Bring a lawn chair, cash, Picnic blanket, yoga mat, sunscreen, etc.

Activities include:
Live Bands
Inspirational Speakers
Flower Crown Workshop ($5)
Craft Table
Self Care Booth – come make your own self care bag with goodies! (FREE)
Therapy Puppies
Pony Rides
Silent Auction
Makers Market
SWF Merch, Pop, Chips, Cotton Candy on sale!
Lunch by Pony Corral (1:00 PM – 3:00 PM, FREE)
Laughter Yoga
Yoga by Modo Yoga
Meditation
Closest to the Pin Gold Competition with prize
Axe Throwing by Lumberjax
Card Readings
Photobooth by Photomonkey
AND MUCH MORE!

Tickets are on sale now
http://weblink.donorperfect.com/sheworeflowers2019

Follow She Wore Flowers in Her Hair on Instagram @officialsheworeflowers
& Facebook, for more information.

RRC’s 2018 Ride Don’t Hide Team

You’re invited to participate in CMHA’s ‘Ride Don’t Hide’ – Canada’s largest bike ride for mental health.  The event is held on Sunday June 23^rd in 25 communities across the country with 4 and 20 kilometer route options. CMHA’s Manitoba and Winnipeg division is starting recruit bike riders for the event and RRC is excited to participate.

According to CMHA, Ride Don’t Hide is a nationwide fundraising bike ride that brings mental health out into the open. With almost 10,000 riders and hundreds more family members, friends and volunteers across Canada taking part, the ride raises more than $2 million each year for the Canadian Mental Health Association. Get on your bike and join the movement. Ride. Don’t hide.

CMHA is a community partner, helping RRC with our Healthy Minds Healthy College Initiative. This makes participating in Ride Don’t Hide an ideal opportunity for us to show support in return.

In 2018, our team had a wonderful time participating in this meaningful and well organized event.

If you’d like to be part of the RRC team for Ride Don’t Hide, please contact Breanna Sawatzky or 204-632-2061. Participants can chose to raise funds, or just ride. Students, staff and faculty are welcome.

Are you feeling motivated to invest 5 minutes a day in your own mental health? If so, please join fellow colleagues by participating in a 30 Day Mindfulness Challenge beginning either May 14 or 20.

This online training can be done anytime, anywhere and on any device. The Challenge teaches ‘mindfulness-in-action’ so you don’t need to stop what you’re doing to become calmer, present and more focused, all of which lead to a happier, healthier work environment.

Registration
Click here to register for the Challenge using your preferred email address. During the registration process, you’ll also be asked to input your mobile number and your ‘buddy’s’ email address (everyone in the Challenge gets to take it with a buddy of their choice, including friends or loved ones from outside of RRC).

Prizes
Complete all 30 days of the Challenge by June 25 and be entered to win some fabulous prizes, including one of two Float Calm experiences. Just scan or mail your certificate of completion to Breanna Sawatzky to be entered. If you’ve already started a challenge, jump back in and finish!

Did you miss Geoff Soloway’s RED Forum presentation on the Challenge? No worries, you can watch his recorded webinars.

If you need technical support registering, please email register@mindwellu.com. Your RRC contacts for this are Jacqueline Wood and Breanna Sawatzky.

Image courtesy of the Centre for Innovation in Campus Mental Health

Exam period is a particularly stressful time. Consider these tips so you can take a positive approach to doing well and demonstrating your learning.

1. Exercise. Take some time from your exam preparation to move and be active. Some experts recommend concentrating on your material for approximately 50 minutes, then taking a ten minute break to walk and give your attention a rest.
2. Relax. Maybe you relax my meditating, deep breathing, petting your dog, drawing or getting lost in a good song. Take time each day to this kind of true relaxation.
3. Eat well. Feed your brain with high quality foods that give you energy to do your best. Notice foods that make you feel drowsy or sluggish and avoid those.
4. Recognize your achievements. Remind yourself of your successes over the term, including things you’ve learned and skills you’ve developed. Keeping this positive mindset will help you remain focused.
5. Sleep. It’s tempting to stay up all night, cramming, but sleep allows your memories to consolidate and better prepares you for your exam. Sometimes, you may even dream about the material, which is pretty neat.
6. Reward yourself. If you stick to your study schedule and get some good work done, reward yourself with something that will boost your mood and motivation. Choose your rewards wisely to ensure they don’t derail your schedule and budget!
7. Plan time away. Schedule your breaks to you can enjoy them guilt free, knowing that they are part of your plan. Work hard and rest. Work hard again and rest again. Repeat as needed, keeping that positive cycle going.

These strategies will help you stay on-track and perform your best on upcoming exams. Good luck!

The end of term can be a very stressful period, with students experiencing added pressure to complete projects and perform well on exams. Taking a break to relax can help students cope with this stress so 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:

Tuesday, April 23 in the Cave Lounge at NDC, 11:30am-1:00pm

Thursday, 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

On April 16 we hosted the first of two dialogues to help the Mental Health Commission of Canada develop a National Post-Secondary Mental Health Standard.

Students and Employees shared their thoughts about what works well to support student mental health and what institutions can do better. All of our ideas will be forwarded to the technical committee who writes the Standard.

The standard will act as a voluntary process guideline to help Canada’s academic institutions promote and support students’ psychological health and safety, and support students’ success.

Do you want to have your say? A second dialogue will be held Thursday the 18^th from 2-4pm in room A137 of the Notre Dame Campus. Contact Breanna for more information and to register.