Are you a female or non-binary student who feels dissatisfied with your body? If so, you’re not alone. Many students struggle with poor body image and the negative thoughts that accompany those feelings.

There is hope. You can improve how you feel and think about your body. RRC is offering a  program called The Body Project that is designed to help students feel better about their bodies.

This two-session program will be held:

Notre Dame Campus Diversity Centre (D208) on two Wednesday evenings, January 10 & 17 from 4:15-6:15 pm.

Exchange District Campus room P312 on two Thursday evenings, January 11 & 18 from 4:15-6:15 pm.

Pizza dinner is provided and spaces are limited, so register soon!

For more information please call 204-632-2061, or email blsawatzky@rrc.ca.

To register, please complete the online form here: https://blogs.rrc.ca/counselling/resources/body-project/

*A note on gender. Some students may be concerned as to why men are excluded from this program. We hope the following note answers this concern.

The Body Project program was developed by a team of American researchers who have rigorously studied the program’s effectiveness on eating disorder prevention and body image improvement. The researchers trained several RRC staff and students to run the program according to guidelines that have proved effective in their studies. Unfortunately, when the team studied the effectiveness of the program with groups that included men, the positive impacts on those attending were diminished. This led the research team to recommend that the current RRC program be limited to female and non-binary persons, while they develop an additional program intended for men.

At this time, trained RRC staff and students will facilitate this program for female and non-binary persons only. This is not intended to be exclusionary, but to facilitate a program as recommended based on current research. Should any men wish to discuss eating disorder prevention or body image improvement, they can do so by making an appointment with an RRC counsellor through our online registration form found at: https://blogs.rrc.ca/counselling/about/book-an-appointment/ or by attending one of our offices (NDC – D102; EDC – P210).

Start 2018 with self care!

Staff and faculty are invited to join weekly meditation session at the Notre Dame Campus. The free sessions will begin January 9, 2018, continuing every Tuesday thereafter until February 27th. Sessions run from 12-12:30 pm in B100E.

Please note that the first session on January 9^th will be one hour long (12:00-1:00pm).

Meditation helps reduce stress, increase happiness, while improving concentration, mental health and overall well-being. To learn more, check out this article on 20 Scientific Reasons to Start Meditating Today.

If you have any questions please contact  Beverly Wood or Suenita Maharaj-Sandhu, Workplace Equity Diversity Coordinator, HR.

This is a joint effort of the Workplace Equity Diversity Inclusion Committee & Healthy Minds Healthy College Initiative.

Although the winter holidays are a time for celebration and joy, they can also make for a challenging time to be well. There are many stressors to deal with (expenses, family conflicts, packed schedules, loneliness) that are difficult to navigate.

With these challenges in mind, the Canadian Mental Health Association has released a series of infographics, called “8 Tips for Metal Wellness During the Holidays.” The first three tips are posted below, while the rest can be found on CMHA’s Twitter feed.

P.S. Did you know that Canadian Mental Health Association (Manitoba and Winnipeg Division) is a partner in RRC’s Healthy Minds Healthy College Initiative? They are working with us to help ensure RRC is a mentally healthy place to learn and work.

Wishing good health and joy to all this holiday season,

Breanna Sawatzky, Mental Health Coordinator

Let’s keep THRIVE going all year round! On December 7th, Painting on the Prairies is returning to RRC to instruct a Paint Party at the Exchange District Campus. Join us for 2 hours of step-by-step painting, no experience necessary, and you will take home your very own version of Winterscape (pictured right).

The therapeutic benefits of painting are both mental and physical and will help you to manage any stress you have in your life while you explore your creative side. Owner and Artist of Painting on the Prairies, Amber Van Ma’iingan, has been leading paint parties for 2 and a half years and, with over 300 paint parties under her belt, she will give you all her best tips and tricks so that your painting will turn out it’s best! (and include any other information about the party you want them to know).

This event is FREE and open to all staff and students. Snacks will be provided. You may want to wear a shirt that you wouldn’t mind getting some paint on.

Date: Thursday, December 7th

Time: 4:15 – 6:15 pm

Location: Cafeteria of the Roblin Centre, Exchange District Campus

Contact person: Amanda, saevents@rrc.ca

Arrive early as there will be limited spots.

THRIVE Week is a time devoted to demonstrating the importance of self-care and balance on the development of positive mental health that supports academic and career success. This year, THRIVE will be held November 6-10 at all RRC campuses.

The weeklong series of events is a partnership between the RRC Students’ Association and the Healthy Minds Healthy College initiative.

THRIVE Week 2017 features

• keynote Speaker Kyle Nobess
• therapy dogs on campus
• yoga
• basketball
• paint night
• massage therapy
• sweat lodge ceremony
• pickleball
• meditation
• music therapy and more!

Check out the details in our Notre Dame Campus THRIVE Guide and Exchange District Campus THRIVE Guide.

The THRIVE Week planning group is pleased to announce that Kyle Nobess, local actor and screenwriter, will be delivering the keynote talk, “Mastering Confidence and Self-Belief: the answers are within you.” All staff and students are invited and free pizza lunch is provided. 

Celebrating more than a decade of sobriety and healthy living, Kyle has overcome the battles of addiction, low self-esteem, depression and lack of self-belief. These feelings affected not only his daily life, but his overall health and wellbeing. Through daily healing and personal development, Kyle rediscovered his self-respect, his self-worth and a true freedom within. This discovery gives him the tools and motivation to take on any task and to accomplish his goals and dreams in life. Kyle’s passion is to share with others that wellbeing is achievable and no hurdle is unsurmountable.

Check out a short video of Kyle here: https://youtu.be/3SB24ish_xY

Date: Tuesday, November 7th

Time: Noon-1pm

Location: Black Lecture Theatre, NDC

The talk will also be livestreamed to P107 at EDC.

*Thanks to eTV, livestreaming will be available at blogs.rrc.ca/etv/streaming/

Free pizza lunch will be provided at the Black Lecture Theatre (NDC) and P107 (EDC).

THRIVE Week is a time devoted to demonstrating the importance of self-care and balance on the development of positive mental health that supports academic and career success. This year, THRIVE will be held November 6-10 at all RRC campuses.

The weeklong series of events is a partnership between the RRC Students’ Association and the Healthy Minds Healthy College initiative.

Stay tuned for more THRIVE Week activities!

Last week, RRC observed Mental Illness Awareness Week by learning about the realities individuals face when they experience mental illness. Since we know that many staff, students, and faculty members will experience mental health problems and illness, understanding the illness and recovery process is an important part of working toward a more supportive and inclusive campus community.

Learning About Recovery Through Art and Community

Local non-profit, Artbeat Studio, visited both NDC and EDC to spread the word about their community based, peer directed program that supports artists with lived mental illness experiences to heal through art and community. You can catch the City News coverage here: City News and Artbeat at RRC

The artists who visited our campuses are: Bradley Guiboche; Nicholas Ahrens-Townshend; and Kathleen Crosby.

Learning About Anxiety Disorders

Further, we were pleased to host talks by Sarah Petty and Kendall McLean from the Anxiety Disorders Association of Manitoba (ADAM); a non-profit, peer-led self help organization  where all staff have personally experienced and overcome the disabling effects of anxiety, and are now sharing that knowledge and hope with others.

If you missed the talks, we’re thankful that eTV Studio recorded Sarah’s presentation and has posted the link to view it here.

Learning about Schizophrenia

Courtesy of the Manitoba Schizophrenia Society

On Thursday, October 5th we hosted the Manitoba Schizophrenia Society; a non-profit, charitable, community-based mental health organization whose mission is to improve the quality of life for those affected with schizophrenia and psychosis. Speaker Jane Burpee helped us better understand this disorder, which effects one per cent of the population. You can find the video recording of her talk here.

Learn More

The Canadian Alliance on Mental Illness and Mental Health is the driving force behind Mental Illness Awareness Week annually. One of MIAW’s major initiatives is the Faces of Mental Illness campaign, a national outreach campaign featuring the stories of Canadians living in recovery from mental illness. Five Canadians have shared their stories so that you and I can better understand illnesses like Depression, Bipolar Disorder, Schizophrenia, Obsessive Compulsive Disorder, ADHD, and Generalized Anxiety Disorder. You can read bios and watch video clips put together by this national campaign.

If, as you learn more about these disorders, you feel you might be experiencing one yourself, please reach out for help. Your family doctor is often a good place to start. RRC staff can also access our Employee and Family Assistance Plan. RRC students can complete an intake form in order to access confidential Counselling services. People who experience mental illness can get help, get better, and live a good life.

Breanna Sawatzky, Mental Health Coordinator

Mental Illness Awareness Week

Mental Illness Awareness Week (MIAW) is an annual national public education campaign designed to help open the eyes of Canadians to the reality of mental illness. Many people who work and learn at RRC have experienced or will experience mental illness in their lifetime.Show your support for an inclusive campus community by attending one or more of or MIAW events.

Art Show by Artbeat Studio

Artbeat Studio is a mental health consumer initiated, peer-directed, recovery oriented program providing studio space, mentorship and more to artists living with mental illness. Come view artwork and chat with an artist about the power of art and community to promote healing.

NDC: Tuesday, Oct 3^rd noon-2:00 pm, Library Hallway

EDC: Thursday, Oct 5^th noon- 2:00 pm, Atrium

Coping with Anxiety as a Student: A Lived Experience

The Anxiety Disorders Association of Manitoba is a peer-led organization whose staff have personally experienced and overcome the disabling effects of anxiety. Attend this talk where the presenter will share knowledge about Anxiety Disorders as well as strategies to cope in an academic and workplace setting.

NDC: Wednesday, Oct 4^th, noon-1:00 pm, Orange lecture theatre, livestreaming available

EDC: Wednesday, Oct 4^th, noon-1:00 pm, P107

All About Schizophrenia

One percent of the population live with Schizophrenia so chances are you’ll work with, learn with, or teach someone who has this diagnosis. Attend this talk, by the Manitoba Schizophrenia Society, to increase your knowledge about Schizophrenia and Psychosis, while having your questions answered by the experts.

NDC: Thursday, October 5th, 11:00-noon, White lecture theatre, livestreaming available

Faces of Mental Illness Campaign

The Faces of Mental Illness is a national outreach campaign featuring the stories of Canadians living in recovery from mental illness. Posters featuring the Faces will be all over campus in an effort to raise awareness and end the stigma associated with mental illness.

If you’d like a poster to put up in your area, please contact blsawatzky@rrc.ca.

Do you often have your phone on your desk while you work or study? Do you have multiple browser tabs open at once, checking social media while working on an assignment?  Do you quickly check your email during a lecture or presentation? If you answered yes, you’re not alone; these are common habits for most people, including students.

If you’re trying to make the most of your time and meet deadlines efficiently, however, this kind of multitasking may be sabotaging your efforts. “Switching cost” is the term Psychologists use to describe the price of changing from one task to another.  Researchers have found that switching attention like this leads us to take longer to complete a task, remember less, and make more errors. For busy students who are trying to balance demanding programs, home responsibilities, and self-care there’s certainly no time to waste!

In fact, the switching cost, or time and quality loss, is higher when the tasks were doing are more complicated. For example, searching for your keys and walking to your car are not very demanding tasks, so you may not experience much of a cost for multitasking. But, completing difficult math problems and engaging in a text conversation are complicated tasks where you’d likely take longer and make more errors if you were to multitask.

So, what can we do? Try devoting a set amount of time to one task and rewarding yourself with a break to take a walk, stretch, check email, or respond to a text. When you’re not on a break, turn off all notification sounds or vibrations and close other browser tabs. It will likely feel mentally difficult to resist the urge to switch tasks, but remember that feeling of difficulty is actually your brain getting better at focusing.

A helpful free App to check out is Focus Keeper: Work & Study Timer (available for iPhone). It uses a timer to help you manage your focused times and break times. Read a review here. If you know of an App that helps you avoid multitasking and increase your productivity, place your recommendation in the comments.

Breanna Sawatzky, Mental Health Coordinator

Sometimes starting an exercise program can be more challenging than the working out itself. Having to figure out how to get started, learning new terminology to what’s the difference between a rep and a set as well as knowing what to exactly do while in the gym. That is why we designed a custom program specific for The Rebel in You.

This program is a complete guide to getting moving and started on a journey of healthy living. Inside you’ll learn different terms and a glossary of definitions. The program booklet has advice as to why being active is the right thing for you to do and it gives tips to help keep you on track, even when we find ourselves with a setback, we can still learn from it and use the tips to get back on. You will be shown how to find your target heart rate to make sure that when you are training aerobically you are being efficient and reaching the level needed to reach your goals. It also helps you with how to make and set goals!

Included in the program booklet is a couple of full workout programs, which you can do at your own pace and you can keep track of it with the weekly calendar data chart to measure progress. Each program can be done for the entirety of the 12 weeks, or you can switch to another one if you feel you’d like to be challenged a bit more from the previous program. One of the programs is designed without any equipment which means it can help you become more familiar with movement and your body but also it means you can also do it at home. At the end of a workout or on a day you feel you need a stretch you can use the stretching guidelines to help balance out the work you’ve been putting in from the exercising.

Regardless of your level of fitness or experience, this program is designed to help you get a little bit more from your wellness plans and to help guide you in a total wellness program. The Rebel in You wellness booklet can be found on our website and it is free to download. Feel free to ask coworkers to join in, or family members to help provide support and a bit of social gathering time while you do something good for you. To be well is less about how you “should” go to the gym, or about the time you denied yourself dessert but more of an understanding that you matter and are important. That the higher value you place on yourself to take one more step or do one more rep pays out not only in your future self but also in your present self. We all are living a life where life happens, so we do not need to wait for life to happen in the “right way” for us to be well but we can practice being well in ourselves with each moment so that we create a life of wellness and well-being.