Health Minds Healthy College

Campus Well-Being

Wellness

On-Campus Student Volunteer Opportunities: Join the Information Session

August 28, 2024

Calming image of smooth, stacked rocks with white lettering that reads, "campus well-being volunteers"

Are you a current student who is interested in getting involved on campus? Are you passionate about sport, recreation or mental wellness? Please join our Volunteer Information Session to learn more about some exciting opportunities!  

Info Session Details

Group of student volunteers with certificates
Last year’s volunteers at the annual volunteer appreciation lunch.

Date: Thursday, Sept. 19

Time: 12:15 – 12:45pm

Location: Connected Classroom, EMP Studios GM33, Notre Dame Campus. Contact Breanna to request a calendar invitation.

Can’t make it in person? Register for the live stream.

Time doesn’t work for you? Ask Breanna for a recording.

Benefits of Volunteering

Upon completion of service, all volunteers will be provided with a certificate of service and will be invited to an appreciation event. Volunteers who display exceptional service may request letters of recommendation for awards. 

After completing 10 hours, volunteers in all roles will be provided a $150 honorarium.

Volunteer Roles

Thrive Ambassador

Three student Thrive Ambassadors at a table doing a puzzle together and smiling.
Some of our 2023 Thrive Ambassadors

The Thrive Ambassador will assist with Thrive events and promote Thrive Week by communicating with other students. The ideal candidate is friendly in conversation, can communicate clearly, and is conscientious. 
 
The volunteer will complete 10 hours of service, primarily during the month of November. All service is completed on campus with support from the Thrive planning group. A one-on-one orientation meeting is mandatory and included in the 10 hours of service. 

Peer Supporter

A group of people sitting in a semi-circle, talking

A Peer Supporter will provide fellow students with confidential, non-clinical, emotional support using the wisdom that comes from their lived experience. Peer Supporters will meet with students who require support, building relationships based on deep mutual understanding and trust.

The volunteer must be available for mandatory virtual training every Wednesday evening from Oct. 21 to Nov. 25. Peer Supporters will be mentored and supervised by the Campus Mental Health Specialist.

Advisory Group Member

A student engaging in an advisory group meeting

The Advisory Group Member will use and enhance their critical thinking and problem-solving skills, providing thoughtful critiques and formulating ideas for our Healthy Minds Healthy College Strategy. In this role, the volunteer will attend three two-hour meetings (November, January and March) where members share their perspectives, brainstorm ideas, and develop strategies to make RRC Polytech a health-promoting college.  

The volunteer will complete 10 hours of service. All service is on campus with support from the Campus Mental Health Specialist. A one-on-one orientation meeting is mandatory and included in the 10 hours of service. 

Student Intramural Coordinator

(Various Positions Available: Basketball, Cricket, Badminton, Volleyball, Futsal or Other) 

A group of people playing basketball in the north gym

The Student Intramural Coordinator will use and enhance their leadership and event-management skills by facilitating monthly intramurals in their sport of interest. The volunteer will promote intramural participation by communicating with other students. They will also facilitate event registration, game play, event set-up and take-down.   

Each volunteer will complete 10 hours of service. A group orientation session is mandatory for all intramural coordinators, at which they will receive support and direction from the Sport and Fitness Supervisor.  

Campus Well-Being September Programs

August 27, 2024

Grey stones stacked in the foreground with soothing blues and greens in the background. White text reads Campus Well-Being Events

Sport

Basketball (3 on 3)

Tuesdays 4:00-5:30pm (North Gym) – Starting September 3

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

Badminton

Mondays 4:00-5:30pm (North Gym) – Starting September 9

Volleyball

Tuesdays 4:00-5:30pm (North Gym) – Starting September 10

Thursdays 4:00-5:30pm (North Gym) – Starting September 12

Fitness and Movement

Muscle & Mobility (NDC)

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

Classes start September 16

Strength & Conditioning (NDC)

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

Classes start September 17

Gentle Flow Yoga (NDC and Virtual)

Several students on their backs holding a yoga pose.

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

Hatha Yoga (EDC)

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

Vinyasa Flow Yoga (Virtual)

Headshot of Jaimie Bristow

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.

Bike Share Program (NDC)

Four bicycles parked vertically on the gym wall

Borrow a bike to go for lunch, run an errand or cruise around the area. Our four bikes include Moose and Bear (large), Eagle (medium) and Goose (small).  Come to the NDC North Gym customer service desk during regular gym hours, fill out a waiver and pick your bike – daytime borrowing only by students and staff.

Wearing a helmet is mandatory. Bring your own or borrow one from us; bike locks are available too. Each user receiving a bike will be responsible for:

  • Keeping it secure
  • Riding safely and lawfully
  • Returning it in a timely manner

Wellness

Make and Take Crafting Lunch Break (EDC and NDC)

Group of students and staff crocheting, painting on rocks and colouring.

Take a break to create! Bring your lunch, some friends and drop by Campus Well-Being’s Make and Take Crafting Lunch Break. 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 drop in!

  • Exchange District Campus: Sept 24, 2024 in P107 – REGISTER
  • Notre Dame Campus: Oct 7, 2024 in Prairie Lights – REGISTER

Six Ways to Stay Healthy at College (NDC, Virtual, Recorded)

Photo of Dr. Chatwin

Dr. Meghan Chatwin, Lifestyle Medicine Physician, shares six pillars of health to help students and staff cope with busy schedules and College life. Learn how nutrition, physical activity, stress management, restorative sleep, purpose, social connection and minimizing risky substances can lead to a healthy and happy life.

REGISTER – In-Person and Virtual – Notre Dame Campus: Wednesday, September 25, 2024 – 12:00 to 1pm, Connected Classroom in EMP – G139, near North Gym.

Unable to attend at that time? Register for the virtual option to receive recording after the session.

Make Your Own Vision Board (NDC)

Treat yourself to two hours of creative fun making your own vision board to set you up for the new academic year with a clear vision of your commitments to yourself.

Group of students cutting pictures out of magazines.

A vision board is a visualization tool which refers to a board of any sort used to build a collage of words and pictures that represent your goals and dreams.

Your vision board becomes a powerful reminder throughout the year. Conversation and community will arise naturally as we each engage in our own creative work.

REGISTER – In-Person Session at the Notre Dame Campus: Thursday, Sept 26, 2024 from 4pm to 6pm in Prairie Lights.

All materials supplied. Bring any personalized pictures or graphics with you to include if wanted.

Mental Well-Being

Therapy Dog Visit (EDC, NDC and Portage)

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

EDC – September 18th, 2024
Location & Time: Atrium (Roblin Centre) – 11:30am to 1:00pm

Portage La Prairie – September 25th, 2024
Location & Time: Student Lounge – 11:30am to 1:00pm

NDC – September 26th, 2024
Location & Time: Campus Store Hallway – 11:30am to 1:00pm

Pop-Up Cat Café (NDC and EDC)

As per your request, we have made our Pop-Up Cat Café a regular event!

Join Ms. J. La’s Fur Babies Cat Café & Adoption Centre. Sign up now as spots fill up fast! If you would like, you are welcome to bring cat food donations. 

Date: September 25th, 2024
Time: 11:30am to 1:30pm (sign up here for a 30-minute slot) 
Location: NDC – F304

Date: September 27th, 2024
Time: 11:30am to 1:30pm (sign up here for a 30-minute slot) 
Location: EDC – P107

No walk-in availability.

Recreation

CFL Weekly Winning Teams Pick (All Campuses)

Football on grass marked with football lines.
Photo by Dave Adamson on Unsplash

By Thursday each week, select the teams you think will win for the upcoming Canadian Football League’s weekend games and submit them to be entered for a grand prize. This contest starts the week of September 9, 2024 and will be running up to and including the Grey Cup. Connect with other football fans in a TEAMS online chat group.

Weekly team picks can be submitted by email to Kristi Dorian, Recreation and Wellness Coordinator. Game on!

Pop-up Game Room (NDC and EDC)

Group of students around a table playing jenga.

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, September 10, 2023 – 10am to 2pm. Library Hallway.

DROP-IN – Exchange District Campus: Tuesday, October 1, 2023 – 10am to 2pm. Dining Hall near Tim Hortons in The Roblin Centre.

Monthly Board Game Nights (NDC and EDC)

Bring yourself, your friends or family for an “all welcome” board game night. Partnered with the Student Association.

Contact Kristi if you’d like to reserve a specific game for your group of friends, classmates or staff team.

DROP-IN – Exchange District Campus: Tuesday, Sept 17, 2024, 4 to 7pm, in the Dining Hall in The Roblin Centre near Tim Hortons.

DROP-IN – Notre Dame Campus: Thursday, Sept 19, 2024, 4 to 7pm, in The Cave, DM30.

September 2024 Mindwell Programs Focus on Emotional Intelligence

August 27, 2024

Emotional intelligence, also known as EQ (emotional quotient), can be defined as the ability to experience and name our own emotions and those of others, and move productively forward.

Developing EQ requires a high level of inner awareness and calmness, helping us recognize emotions as personal messages filled with important information about ourselves and our interactions.

This month, Mindwell programs are designed to help you understand and manage your emotions and strengthening your EQ muscle.

All RRC Polytech students and staff are eligible for a free Mindwell account. If you do not have an account yet, sign up here!

In addition to the September programs, you are encouraged to review the Emotional Intelligence module of the Take 5 Daily training.

Modern Mindfulness for a Busy Life (4-Week Program)

Like exercising a muscle, practicing mindfulness can help us to respond more calmly and thoughtfully to life’s ups and downs, and we can get better at it through meditation.

Join Makeda for this three-part beginner’s meditation series to learn: 

  • How to develop a lasting meditation practice that strengthens your mindfulness muscle
  • A variety of meditation techniques you can use to create your own personalized practice
  • Simple strategies to overcome common obstacles and make meditation a sustainable habit

Program beings Thursday, September 19th from 12:00pm CST. Register here!

Breathing to be Present

East Asian woman in a flower field with her head tilted upwards, eyes closed, taking a deep breath.

We breathe without thinking, but can we breathe with awareness? 

Being in tune with our breathing can make us more present, and aware of what’s going on inside the mind/body.

Join Ross each Friday to explore mindful breathing practices that enhance your well-being. Learn to be present, connect with your inner world, and find greater calm.  

Fridays at 11:00am CST. Register here!

Discover Lasting Joy

Person standing on the top of a mountain with a sunrise in the background. Person has their hands stretched upwards above their head.

Life has its ups and downs, and it is normal to feel overwhelmed by emotions. 

Join Dr. Ellen to explore how to navigate your emotions effectively, let go of negativity, and cultivate a lasting sense of joy. Discover powerful tools to manage your emotional landscape and choose happiness.

Wednesday at 12:00pm CST. Register here!

Tai Chi: Rewire Your Mind for Inner Peace

A background with green leaves on small stems.

Did you know that by doing Tai Chi regularly, we rewrite the ‘software’ in our minds?

Tai Chi offers more than graceful movements. This practice can help rewrite the way you respond to stress, promoting emotional stability and inner peace. Join Peter and discover the mind-body benefits of Tai Chi!

Tuesdays at 4:30pm CST. Register here!

Build Your Emotional Intelligence

A close up of a droplet of water dropping from a leaf above onto a small daisy flower.

Emotions aren’t good or bad; they are personal messages. How we receive them is part of our Emotional Intelligence.

Join Jackie to explore the benefits of developing your EQ and unlock its power in your life. Learn what holds people back and cultivate practical strategies to build your EQ for greater self-awareness and stronger relationships.

Mondays 11:30am CST in French and 12:00pm CST in English.

Community Resource Collection

August 21, 2024

Welcome to the Campus Well-Being community resources page! Here you will find community health, crisis, counselling, and mental health resources. If you have any questions about the resources, please reach out to your Campus Mental Health Specialist Fizza Rashid.

Crisis Resources

Organization Services
Coordinated Access System (Naatamooskakowin) Resource for people who experience homelessness and face barriers to finding a place. 
Crisis Response Centre Mental health service that offers a unique combination of walk–in, outreach and scheduled crisis services for adults.
Crisis Stabilization Unit Short-term, community-based supportive care and treatment for individuals in psychiatric or psychosocial crisis who may be at risk of hospitalization. 
Hope for Wellness Help Line 1-855-242-3310 Immediate, 24/7 crisis support to all Indigenous people across Canada.
Kids Help Phone 24/7 e-mental health service offering free, multilingual and confidential support to help all young people
Manitoba Assocation of Women’s Shelters Collective association of 11 interpersonal and family violence shelters.
Manitoba Crisis, Support & Distress Lines 24/7 confidential support lines for those struggling or in a crisis.
Manitoba Domestic Violence Information/Crisis Line 1-877-977-0007 Information line for anyone experiencing domestic violence or if you suspect someone is experiencing domestic violence.
Sexual Assault Crisis Line 1-888-292-7565 24/7 line. Call if you or someone you know has experienced sexual assault.
Willow Place Crisis Line Family violence prevention support line.

Counselling Resources

Organization Services
Alneau Renewal Centre 204-987-7090 – Provide bilingual therapy to individuals, couples, and families. Sliding scale options.
Aurora Family Therapy Centre 204-786-9251 – Individual, family, relationship and group therapy. Sliding scale options.
Family Dynamics 204-947-1401 – Individual, family, and group therapy. Sliding scale options.
Heartwood Healing Centre204-783-5460 – Free individual short-term or long-term counselling for individuals who have experienced childhood sexual assault.
Jewish Child and Family Services 204-477-7430 – Individual, couple and family therapy. Therapeutic support groups. Sliding scale options.
Klinic Community Health Counselling 204-784-4059 – Individual, couple, family and group therapy to adults wanting to address the impact of traumatic experiences.
Rainbow Resource Centre 204-474-0212 Support for the 2SLGBTQ+ community in the form of counselling, education, and programming.
Thrive Resource Centre204-772-9091 – Free counselling for individuals with low-income.
Women’s Health Clinic Counselling 204-947-2422 ext. 204 – Free appointment-based counselling for girls, women, Two-Spirit, trans, non-binary, and gender nonconforming people.

We encourage you to complete an intake as wait times can vary from a few weeks to a few months.

Mental Health Resources

Organization Services
Addiction Foundation Manitoba 204-981-6691 – Range of services and supports relating to alcohol, substance use, and problem gambling. In house and community-based services.
Anxiety Disorders Association of Manitoba 204-925-0600 – Offers self-help for all Manitobans affected by anxiety disorders. Cognitive Behavioral Programs and ongoing peer support groups.
BIPOC Mental Health Worker ListList of Black, Indigenous, and Person of Color Identifying Counsellors, Therapists, and Mental Health workers.
Bounce BackFree mental health coaching program designed to help adults and youth 13+ manage low mood, mild to moderate depression, anxiety, stress or worry.
Bruce Oake Recovery Centre 1-866-612-6253 – 50-bed, nonprofit residential treatment program that offers long-term live-in and community-based services to individuals seeking recovery from substance use disorder.
Canadian Mental Health Association Resource Guide204-775-6442 – CMHA database for a variety of resources. You can call or browse online.
Cognitive Behavioral Therapy with Mindfulness (CBTm)Free education program designed to help build your skill set and improve your mental wellness.
Indigenous Women’s Healing Centre Centre that embraces Indigenous traditional values and cultures in order to heal the generational scars of colonialism and residential schools. 
Ma Mawi Wi Chi Itata Centre 204-925-0300 – Offers a variety of programs including Community Care, Youth Development, Indigenous Knowledge, and Caring for our Relatives.
Mood Disorder Assocation of Manitoba1-800-263-1460 – Nonprofit, self-help organization dedicated to providing support, education and advocacy for people living with mental illness.
Peer Connections Manitoba  1-800-263-5545 – Formerly known as the Manitoba Schizophrenia Society. A charitable non-profit organization that connects individuals facing similar experiences and challenges, through programs, workshops, and support groups.
Sara Riel 1-833-718-4678 – Community-based supports for persons who experience mental illness or mental health challenges.
YMCA-YWCA of WinnipegOffers an adult mental health Learning and Leisure program for adults (18+) who live with mental illness, are now in recovery and are working toward personal mental health goals.

Health Resources

OrganizationServices
Family Doctor Finder 1-866-690-8260 – helps to connect Manitobans to a primary care provider (family doctor or nurse practitioner).
Klinic Community Health 204-784-4090 – Provides a full range of health-related services from medical care to counselling and education. 
Mount Carmel – Community Health 204-582-2311 – Access to a well-rounded range of services to help prevent, diagnose, and treat the health concerns.
Nine Circles Community Health Centre 1-888-315-9257 – Provides supportive and non-judgmental care and treatment. Team includes family physicians, primary care nurses and more.
NorWest Co-op Community Health 204-938-5900 – Provides individual and family medical care, health promotion, client education, disease prevention, and more.
Our Own Health Centre204-691-1600 – A medical clinic which specializes in care for the 2SLGBTQ+ community.
Sexual Education Resource Centre 204-982-7800 – A community-based, non-profit, pro-choice organization dedicated to promoting sexual health through education.
Trans Health ClinicProvides transitioning care to transgender and gender diverse individuals 16 years of age and older.
Walk-in Connected Care  1-888-315-9257 – Clinic available to the general public on a walk-in basis to meet unexpected health care needs during times when it is difficult to see your regular care provider. 
Women’s Health Clinic 1-866-947-1517 – An inclusive, feminist community health clinic that offers client-centered support through services and education.
WRHA – Indigenous Spiritual & Cultural Care Provider 1-877-940-8880 – A service that gives Indigenous and non-Indigenous people the opportunity to seek healing using a traditional healing approach. The clinic is located at Health Sciences Centre and is open two days per month.

August Exercise of the Month

August 16, 2024

Explore our August Exercise of the Month: the Goblet Squat. This functional exercise builds muscular strength in the legs, glutes, core, and back, while also developing cardiovascular endurance and increasing mobility in the lower body. It’s an excellent movement for both beginners and seasoned fitness pros and can be done almost anywhere, whether at home or in one of our Fitness Centres!

How To Do It

You can easily incorporate this exercise into your routine by adding it to a warm-up or your current workout program. All you’ll need is a free weight (such as a dumbbell, kettlebell, or a weighted object you have at home) and enough space to stand and bend down comfortably. Here’s how to perform it:

A person in all black is standing in a fitness centre holding a dumbbell at their chest with both hands.

1. Start with your feet planted, hip-width apart or slightly wider. Your toes should be slightly angled outward.

2. Hold the weight at your chest, gripping it with both hands (as if you’re holding a goblet). To modify this exercise, try performing it without a weight.

3. Bend your elbows so the weight is positioned in line with the middle of your chest.


4. Press your hips back and bend your knees to perform a squat. Keep your shoulders back, chest lifted, and head looking forward. Maintain your weight in your heels and ensure your knees are in line with your feet (think of pushing your knees outward to prevent them from caving in). The weight should stay close to your chest throughout the movement.

5. Press through your heels as you exhale and return to a standing position. Repeat this exercise 8-12 times for 3-4 rounds, or adjust the number of repetitions to match your skill level.

 A person in all black is in the fitness centre performing a squat while holding a dumbbell at their chest.


Benefits of This Exercise

Some potential benefits of Goblet Squats include:

  • It’s Beginner-Friendly: Goblet squats are excellent for beginners because they promote proper squat form by encouraging a more upright torso and balanced weight distribution. The use of a free weight also helps improve core strength and stability, making the exercise accessible and effective for building foundational strength.
  • Increases Flexibility: The deep squat position of goblet squats helps improve flexibility in the hips, knees, and ankles, which is beneficial for overall mobility and functional movement.
  • Enhances Core Strength: Holding a weight in front of the body forces the core to engage actively for stability, strengthening abdominal and lower back muscles.
  • Reduces Risk of Injury: By promoting proper squat form and alignment with the front-loaded weight, goblet squats help maintain an upright torso and proper knee tracking, which minimizes strain on the lower back and knees and reduces the likelihood of injury.
  • Builds Lower Body Strength: This exercise effectively targets the quadriceps, hamstrings, and glutes, helping to build foundational strength in the lower body that supports various physical activities.
  • Improves Posture: Goblet squats help strengthen the muscles of the upper back and core while encouraging an upright torso, which can enhance overall posture and help counteract the effects of prolonged sitting or poor posture habits.

Try it Today!

When performing this exercise, it’s important to listen to your body — go at a pace and use a weight that feels appropriate for your fitness level. Challenge yourself by trying this exercise on its own or incorporating it into your next workout!

SOURCES:

The Goblet Squat Exercise: How To, Benefits, Variations – Muscle & Fitness (muscleandfitness.com)

How to Do a Goblet Squat: Techniques and Benefits (verywellfit.com)

Goblet Squat: Benefits, How-To, Mistakes to Avoid, Alternatives (healthline.com)

Preparing for a New Academic Year: A Guide from your Campus Mental Health Specialist

August 14, 2024

South Asian woman with dark medium length hair, smiling.
Fizza Rashid (she/her) – Campus Mental Health Specialist

As summer winds down and anticipation of the new academic year sets in, it’s normal to feel a mix of emotions like excitement and anxiety. Whether you are a returning student or just starting your journey, preparing for a new academic year can be exhilarating and daunting.

As your Campus Mental Health Specialist, I am here to offer some guidance on how you can navigate this transition smoothly, prioritizing your mental health and well-being along the way!  

Set Realistic Goals

Start your academic year by setting achievable goals. These goals can be academic, personal, or social. Break them down into manageable steps and celebrate your progress, even the small achievements! A tip to consider is following the SMART goal acronym.  

A hand writing in pencil on a piece of lined paper.

Specific: the goal should be clear and specific. Answer the questions: Who? What? Where? When? Why? 

Measurable: the goal should be quantifiable, allowing you to track your progress.  

Achievable: the goal should be realistic and attainable, considering your current constraints and resources.  

Relevant: The goal should align with your objectives and be meaningful to you and your growth. 

Time-bound: the goal should have a clear timeframe, creating a sense of urgency and allowing for progress.  

Example of a SMART Goal

“I will improve my public speaking skills by participating in three presentations this year.” 

  • Specific: I will actively volunteer to present in my communications class and join a campus club that focuses on public speaking. 
  • Measurable: I will participate in three presentations and seek feedback from my instructor and peers to track my progress.  
  • Achievable: I will prepare by practicing my presentations with friends and using online resources to refine my speaking skills.  
  • Relevant: Enhancing my public speaking skills is important for my future career in business management. 
  • Time-bound: I will achieve this by the end of the current semester which is in 4 months. 

Establish a Routine and Stick to it

A consistent routine can provide stability and structure. This is crucial for maintaining well-being. Try to plan your daily schedule while balancing school, work, and personal activities and commitments. Don’t forget to make time for relaxation and self-care. Adequate rest is essential for cognitive function and emotional resilience. 

Stay Organized and Manage Your Time 

An open calendar with short notes scribbled next to the dates.
Image from Wikimedia Commons

Keeping track of your assignments, deadlines and other responsibilities is one step that can help reduce anxiety. I would encourage the use of planners – physical or digital, calendars or organizational apps to ensure that you are on track. Prioritize your workload and break down larger projects into smaller, manageable tasks. This will prevent you from cramming and burning out near the end of your term. Building these skills now, will prove invaluable in future careers as well! 

Create a Support Network

Friends sitting on a couch playing video games and eating snacks.
Image by Yan Krukau

Building a support network is essential during your journey. I would encourage you to attend orientation, learn about different clubs and events on campus and subscribe to your college’s social media accounts to stay up to date about opportunities to connect with others. Maintaining connections with your family and friends is not just a protective factor to combat homesickness, but essential for your mental health, personal, and academic growth. Establishing a sense of community can help alleviate feelings of isolation, help ground you, motivate you, and provide safety during challenging times.  

Get to Know Your Instructors 

Developing a positive relationship with your instructors during your post-secondary journey is valuable to your academic and personal growth! Instructors may act as mentors, academic support, or as a reference for a future career opportunity. By introducing yourself and engaging in conversations with your instructors, can help you gain insight into your industry and network of professionals in your field of study. Overall, this can also reduce your stress levels and provide an enriching experience for you.

Learn to Manage Stress 

Stress is a normal and common part of student life. Learning how to manage stress effectively will help you throughout your journey here at RRC Polytechnic. You can do this by practicing stress-reducing techniques such as mindfulness, deep breathing, and yoga. Find what works best for you and be sure to incorporate it into your routine. Remember, if you feel overwhelmed, it’s okay to seek professional help.  

Balance Academic, Work and Personal Life 

Stressed woman with her hands in her head working on a laptop.
Image from www.schoolsthatlead.org

Maintaining a balance within the different aspects of your life is crucial for overall well-being. Even though you are going to school and working, be sure to allocate time for hobbies, socializing, and self-care. It’s essential to take breaks to avoid burnout. Schedule this downtime just like you would any class or shift. I would also encourage you to maintain boundaries in between these aspects of your life. For example, do not constantly check your academic emails while trying to relax.

Practice Self-Compassion 

Someone holding another person's hands.
Image by Matheus Ferrero

Be kind to yourself. Recognize that it’s okay to make mistakes and face setbacks i.e. not getting the grade you had hoped for. We are human and it’s normal for us to make mistakes; that’s how life ebbs and flows and also how we learn. Treat yourself with the same compassion you would offer a friend. Acknowledge your efforts and celebrate your achievements, no matter how small they seem.  

Stay Active 

Physical and mental health and well-being go hand in hand. Incorporating physical activity into your routine is important and has many benefits, not only physically but emotionally as well. You can pay sports, come to the Fitness Centre on campus, join a fitness class, or simply go on a walk outside.  

Reach Out for Help 

It’s normal to struggle throughout your journey. It may feel isolating and as if no one else can relate, but please know you are not alone. Campus resources are available to support you. Asking for help is not a sign of weakness, it is a sign of strength. To recognize that you are struggling and need help is difficult but a part of growth and healing. If you are curious about what supports are available to you on campus, please email me here!

Embrace your journey! The academic year is filled with opportunities of growth, learning, and self-discovery. Keep an open mind and do your best to be adaptable. Each experience, whether positive or challenging, will contribute to your development and resilience. As you embark on this new academic year, prioritize your mental health and well-being. Remember, your journey is not all about academic success, but also finding balance and joy in your journey. Here’s to a fulfilling and rewarding year ahead! 

August 2024 MindWell Programs

August 1, 2024

A dock on water at sunset with the MindWell logo.

This August, MindWell offers a variety of programs to help all students and staff stay active and enhance their physical health. These programs include:

  • Unlock Better Sleep
  • Tiny Habits for Daily Activity
  • Beyond “Tasting the Bitter”: Embrace Movement
  • Nourish Body & Mind

In addition, MindWell for Leaders is back, focused on helping leaders unlock their full potential and guide their teams to success. 

If you do not have an account, sign up here for free!

MindWell for Leaders

Smooth stones arranged in a row on a beach.

Learn to thrive as a leader with MindWell’s Leaders Cohort focused on helping you perform your best as a leader, help you achieve your goals, and avoid burnout.

Leaders will learn how to: 

  • Lead with Empathy: Build stronger relationships with your team
  • Thrive in Tough Talks: Navigate difficult conversations with confidence
  • Give Powerful Feedback: Motivate and empower your team members
  • Notice Signs of Struggle: Support your team’s well-being

The cohort begins Monday, August 19th and live sessions begin Thursday, August 22nd.

Register here!

Unlock Better Sleep

A crescent moon and a colorful blue and pink sky at dusk or dawn.

Discover science-backed techniques to fall asleep faster, stay asleep longer, and wake up feeling refreshed. 

In this class, Ross will guide you through practical sleep hygiene habits you can easily incorporate into your routine.

Fridays at 11:00am CST. Register here!

Tiny Habits for Daily Activity

Tall and slender trees swaying in the wind against a blue sky.

Sitting for long hours has an impact on your mind and body. Join Dr. Ellen to discover how incorporating micro-movements throughout your workday can improve your energy, focus, and overall well-being.

Learn simple stretches, posture adjustments, and other “mini-breaks” you can easily integrate into your routine.

Wednesdays in August at 11:00am CST. Register here!

Beyond “Tasting the Bitter” Embrace Movement

Pink and yellow flowers blooming against a clear blue sky.

Starting a new movement practice can bring unfamiliar sensations. In Tai Chi, some call this initial feeling “Tasting the Bitter.” 

This class explores how to navigate these sensations and discover the joy of movement. Learn basic Tai Chi principles to build strength, improve flexibility, and cultivate a healthy exercise routine.

Tuesdays at 4:30pm CST. Register here!

Mindful Earing: Nourish Body & Mind

A close up of a humming bird feeding on colorful flowers.

Ever wonder how your thoughts and feelings about food impact your health? 

This class with Jackie explores the power of body awareness and mindful eating. Learn to reconnect with your body’s hunger cues, make conscious food choices, and develop a healthier relationship with food.

Mondays

English: 12:00pm CST – register here!

French: 11:30am CST – register here!

Coping with Isolation

July 23, 2024

A woman sitting alone on stone steps near the water, looking down at her phone.
Image by – pxhere.com

It’s common to struggle with feelings of isolation during your academic journey. Whether you are new to campus, far from home, or struggling to find your footing, it’s important to recognize that you are not alone in these feelings. Isolation can have a significant impact on your mental health. This blog will outline some effective strategies to help you cope and thrive! 

Understanding Isolation

First, let’s understand isolation. Isolation is a state of loneliness, where you feel devoid of support, friends, or assistance. While isolation can be distressing and negatively impact your quality of life, it can also become a habitual and comfortable state, making it challenging to escape. However, it’s crucial for your mental, emotional, and physical well-being to learn how to break free from this cycle. You don’t have to accept isolation as your default lifestyle; there are ways to reconnect and improve your overall health.

Isolation isn’t necessarily a measure of how many hours we spend alone or how many friends or connections we have. It’s possible for someone to be and feel isolated even when they are in the presence of other people. Below are some of the ways that isolation can manifest for different people:

  • Physical Isolation can happen when someone lives in a remote area or otherwise has limited interactions with people in their home life and throughout their days.  
  • Emotional Isolation doesn’t always mean being physically alone. It can happen because of neglectful or abusive relationships or when a person isn’t willing or able to invest in emotional connections.  
  • Psychological isolation can be a complicated situation if someone is mentally disconnected from their own identity and personality or their reality and the people around them. 
  • Rejection or ostracization are acts that purposely isolate a person. The experience of social isolation imposed by others likely comes with additional feelings of shame, pain, and other emotional trauma.  
  • A virtual lifestyle is becoming increasingly common as people depend more on connecting with others on the internet. The psychological impact of virtual interactions is uncertain, but they can definitely lack important aspects of human communication and relationship. 

Isolation can impact our mental health in many ways. Studies show that the feelings of isolation can be linked to suicide thoughts and attempts, less restful sleep, decreased ability to regulate eating, more stress, and greater difficulty paying attention and doing complex tasks.

What Social Isolation May Look Like

  • Dropping out of social activities or events we used to participate in.  
  • Spending a great deal of time each day alone with little to no contact with other people.  
  • Having no one to turn to when you need help, advice, or just a friendly person to talk to.  
  • Rarely communicating with other people by text, phone, or video call.  
  • Lack of meaningful, close, intimate connections with other people.  
  • Feeling lethargic, sad, or rejected. 

The Impact of COVID-19 on Student Isolation

The COVID-19 pandemic was a profoundly stressful global event that significantly increased isolation. Social distancing measures, quarantines, and shifting to remote school environments left many individuals cut off from their usual social connections and support systems. The abrupt transition to online learning created a strong sense of disconnection for students across North America, and the in-person support systems typically available to university and college students largely disappeared. 

In 2022, the Mental Health Commission of Canada (MHCC), in partnership with the Canadian Alliance of Student Associations (CASA), conducted a study on student mental health two years into the pandemic called “The New Abnormal“. This study reported that 74% of students reported that the pandemic worsened their existing mental health struggles, and 61% reported that it created new mental health challenges. Other studies have shown that the rise of mental health issues includes depression, anxiety, PTSD, and heightened feelings of loneliness and isolation. 

Coping with Isolation

It’s important to recognize when you struggle with isolation. Noticing the signs mentioned above is the first step to develop healthy coping skills. Here is what you can do if you are experiencing isolation:

  • Acknowledge your feelings: Sometimes, it seems easier to ignore your feelings when you’re struggling, especially when it feels like you have no one to talk to. Take some time to acknowledge that things are hard. If you need to, reach out to community resources or personal support. 
  • Get outside: Being outdoors is beneficial to your mental and physical health. Natural light can help boost your mood, and the vitamin D in sunlight can ease symptoms of depression. For more information about the benefits of sunlight, check out “The Healing Power of Sunshine”.
  • Reconnect with your interests: If you have more time for yourself, consider what solo hobbies you used to enjoy or always wanted to take up. Pursuing a new hobby can redirect your mind and give you something positive to think about.  
  • Practice self-care: It’s essential to counteract the stress response caused by social isolation. Stress can cause problems with your breathing, blood pressure, muscles, and more. Take the time to relax in a way that works for you!  
  • Check in with people you know: When you’ve been feeling isolated, it’s easy to think that people are doing fine without you. It’s a common self-fulfilling prophecy brought on by loneliness, and it’s usually not true. Instead, challenge your assumptions and reach out. You may find that your friends and acquaintances need you just as much as you need them. 

Reflections

Coping with isolation is an essential aspect of maintaining your mental health during your academic journey. It’s normal to experience loneliness, but it’s also important to recognize that you have some power to change your situation. By understanding the different ways isolation can manifest and acknowledging its impact on your well-being, you can take proactive steps to cope with these feelings. Remember, you are not alone, and seeking support is a crucial part of the process. Don’t forget there are free resources available to you on campus! 

Sources

WebMD

Brightquest

Health risks associated with social isolation in general and in young, middle and old age

Loneliness and Social Isolation During the COVID-19 Pandemic

Implications of COVID-19 on Post-Secondary Students’ Mental Health: A review

The New Abnormal: Student Mental Health Two Years Into COVID-19

July Stretch of the Month

July 12, 2024

Young woman in an RRC shirt smiles while performing a seated upper trap stretch in The Loft Fitness Centre.

Explore our July Stretch of the Month: The Seated Upper Trap Stretch, designed to melt away tension in your neck and upper back. Perfect for students and staff alike, this stretch addresses tightness often exacerbated by desk work, computer use, and stress.

How to do it

You can easily incorporate this stretch into your daily routine, whether at home, work, or the gym. Here’s how to perform it:

1. Sit tall on the edge of a chair, bench, or couch with both feet flat on the ground.

2. Place one hand under your glute with the palm facing up.

3. Use your other hand to gently guide your head to the opposite side, aiming to bring your ear towards your shoulder.

4. Hold this position for 30 seconds to 1 minute to experience a deep stretch from your neck into your upper back. Repeat on the other side and throughout the day as needed.

For a variation, adjust your chin position by dropping it towards your shoulder to target different areas of the trapezius muscle. This adjustment can provide additional relief depending on where you feel the most tightness and discomfort.

Benefits of This Stretch

Some potential benefits of stretching the upper trapezius muscles include:

  • Improved range of motion in the shoulders, neck and upper back
  • Reduced pain, tension and discomfort
  • Reduced risk of shoulder, neck or back injuries
  • Improved posture

Try it Today!

When performing this stretch it’s important to listen to your body—stretching should feel pleasant and relieving, never painful. Embrace this stretch to enhance your well-being and enjoy the benefits of a more relaxed upper body.

SOURCES:

Upper Trap Stretches | Top 6 Ways To Loosen Tight Trapezius Muscles (releasemuscletherapy.com)

Step-by step guide to the upper trap stretch exercise (physitrack.com)

Trapezius Stretches: Loosen Tight Traps – Shoulder Pain Explained (shoulder-pain-explained.com)

July 2024 Mindwell Programs

June 27, 2024

A calm water scene with a wooden dock, creating a peaceful and serene background. White text reads, "I'm learning to be more in tune with how I'm feeling in the moment. I suffer from social anxiety and the Take 5 training has taught me that emotions are neither good nor bad; they are just personal messages. This has helped me lessen my feelings of anxiety in social settings." Mindwell take 5 daily participant.

Did you know that strong social connections can lead to happier, healthier, and more productive people?

Unfortunately, technology, the pandemic, and remote work/learning have all contributed to decreased social interaction, impacting not only mental health but also communication skills. This can create a cycle of isolation, making building connections even harder.

This July, Mindwell offers a series of programs focused on Social Health!

To sign up for Mindwell for free, click here!

Summer Socials: Cooking for Fun & Connection

Colorful vegetable skewers  on a plate and two ramekins with sauces.

Elevate your summer gatherings with Mindful Cooking!

In this unique 4-week series, Chef Kristin will walk you through delicious, shareable dishes for picnics, potlucks, and patios. 

Learn plant-based options, creative twists, and easy techniques to impress your friends and family. Each week focuses on a specific social occasion with a crowd-pleasing recipe.

  • Plan memorable picnics & potlucks
  • Discover tasty shareable dishes
  • Create your own patio restaurant experience 
  • Cook new recipes for loved ones

Thursdays at 12:00pm CST. 30 Minute weekly sessions begin Thursday July 4th. Register here!

Getting Better at Having Tough Conversations

A serene ocean scene at sunset, with soft pastel colors in the sky reflecting on the calm water.

Tough conversations can be difficult to have, especially when emotions run high.

Join Ross to learn practical skills to express yourself clearly, listen deeply, and set healthy boundaries, all while reducing emotional tension. You will also explore mindfulness techniques to enhance your communication effectiveness.

Fridays at 11:00am CST. Register here!

Cultivate Deeper Conversations

A lush, green forest landscape with a winding river cutting through the trees, set against a backdrop of rolling hills

Ready to connect on a deeper level with others? Join Dr. Ellen to explore mindfulness practices that can help you move from small talk to meaningful conversations. 

Learn how to be present, listen actively, and foster genuine connection.

Wednesdays at 11:00am CST. Register here!

Tai Chi: The Power of Learning Together

A grassy outdoor area with a group of people practicing Tai Chi, each person focused on their movements.

Schooling was one of the first communities we experienced. Tai Chi offers a similar experience – a supportive community and a practice that grows with you.

Join Peter every Tuesday for beginner-friendly Tai Chi classes, learn at your own pace, and experience its unique benefits.

Tuesdays at 4:30pm CST. Register here!

The Role and Benefits of Community

A spacious park with green grass, trees, and a small building in the distance under a bright blue sky with fluffy white clouds.

Strong communities provide joy, support, and a sense of belonging. 

Join Jackie as we explore the different types of communities you might be drawn to and the positive impact getting involved can have on your life.

Mondays

Classes in French: 11:30am CST – Register here!

Classes in English 12:00pm CST – Register here!

RRC Polytech campuses are located on the lands of Anishinaabe, Ininiwak, Anishininew, Dakota, and Dené, and the National Homeland of the Red River Métis.

We recognize and honour Treaty 3 Territory Shoal Lake 40 First Nation, the source of Winnipeg’s clean drinking water. In addition, we acknowledge Treaty Territories which provide us with access to electricity we use in both our personal and professional lives.

Learn more ›