How you plan to make your 2017 awesome? If you’re like most people, you will have a few resolutions on your mind. Even those of us who roll our eyes at the thought of New Year’s resolutions, can’t help but have a few intentions swirling around our brains.

Some of the most common resolutions are losing weight, quitting smoking, and paying off debt. But, this isn’t your average new year’s resolution post. Yes, we could talk about setting SMART goals (but, CAMH has already done that well here). Or we could talk focusing on contentment (but, Mindful.org has done that beautifully here). Instead, I’d like to talk about remembering our mental health in amongst all of these goals/resolutions/intentions or whatever other word we affix to our desire for change.

There are some pretty toxic forms of self-talk that surround resolutions. Two of these are, “Anyone should be able to…,” and “There are no excuses.” Let’s take a look at each of these and see why they are not realistic or healthy statements to say to ourselves.

“Anyone should be able to…” This statement is deeply invalidating of our unique experience. Just because we all have 24 hours in the day, it does not mean that we have the same amount of responsibilities or that we have the same values and priorities. I often hear this statement in relation to finding time for exercise or cooking meals at home. It’s usually followed by a judgmental statement like, “it’s not that hard” or “if you really want to.“

When we internalize this statement and hear it repeated as our own self-talk, it becomes a problem. What help is it to me if “anyone can do it?” That matters not. What matters is how I, in my unique circumstance, with my unique schedule and responsibilities and values and priorities am going to find the time. An impersonal and judgmental statement such as “anyone should be able to…” fills me with shame if I am, in fact, unable to do that thing. The implication is that the only reason one can’t, is pure laziness. Repeatedly telling yourself that you’re lazy and unable to meet a standard that “anyone should be able to,” is negative self-talk and is bad for our mental health.

So, instead of thinking about the grand anyone, think about how you, individual you, can reach your goal. And first, most importantly, make sure the goal has truly been chosen by you. Sure, anyone could probably craft themselves a visible set of abs with intense exercise and diet, but that’s not my goal. I don’t give a fig, personally, for that goal. It’s someone else’s goal. My goal is to cycle twice a week and practice yoga twice a week. That’s my goal. Just mine, it’s absolutely immaterial whether or not anyone else should be able to do that or not.

Making sure my goal is my own and avoiding comparisons to what anyone else should be able to do, is much better for my mental health.

“There are no excuses.” This statement implies that anything that gets in the way of achieving a goal is chosen by the person themselves as a way to get out of the work involved in the goal. It’s usually said to shame people into sticking to rigid schedules that probably weren’t realistic for them in the first place. What you’re really saying to yourself when you repeat this self-talk, is that any failure to comply fully to the details of your plan is a personal choice borne out of laziness. This is the opposite of motivating. This is self-degrading.

So, instead of shaming yourself by internalizing the “no excuses” self talk, think about the very real barriers to achieving your goals and think of realistic strategies to overcome these. If I set a goal to read every evening before bed, but I find that after lying with my kids while they fall asleep, I become too tired, is this an excuse? Or is it a very real barrier to my goal? Is simply repeating the shaming statement, “there are no excuses”, going to help me? No, it only serves to diminish my mental health by making me feel lazy and unproductive.

Feeling badly about oneself is not, in fact, motivating. It’s paralyzing. Would it not be better for me to rearrange my routine, finding a way to overcome the barrier? Maybe I could find a better time to read. Maybe I could try sitting up in my kids’ bed instead of lying down so that I don’t crash with them. There are ways to reach my goal, but repeating a phrase like “no excuses” will not help.

During this time of resolutions, goals, and intentions, I urge you to pay attention to your self-talk. Ask yourself if the self-talk swirling around your head is good for your mental health. Ask yourself if it’s truly your voice or if it’s in fact someone else’s voice. Ask yourself if it’s actually helping you reach your goal, or simply making you feel shameful, lazy, and down.

If your self-talk is not serving you well, change it. Your mental health will improve, and you will be more likely to reach your goals.

Breanna

With the holiday season upon us, there are some common stressors that many people face.

Jennifer Wolkin, over at Mindful.org lists these as experiences through which many people struggle:

1.Demands on Time

2. Loneliness During the Holidays

3. Expectations of Perfection

4.The Indulge/Guilt Cycle

5. Stress and Family Anxiety

She provides some thoughts on these as well as “mindful antidotes.” Mindfulness is simply the process of training the brain to be aware of the present moment. I encourage you to take a read through the full article: 5 Mindful Tips for Navigating Holiday Stress. 

Best wishes for a peaceful and healthy holiday season!

Breanna

Be sure you know and understand your Out-of-Country Emergency Travel Health Coverage.

Eligible Red River College employees and their eligible dependents have 100% Emergency Travel Health Coverage for trips up to 90 days. For this coverage to apply, Provincial healthcare plan coverage must also be in place. If you are planning on travelling for an extended period of time, you may want to inquire about getting a coverage extension for your provincial healthcare coverage and consider purchasing additional coverage.

What is an out-of-country medical emergency?

The definition of an out-of-country medical emergency is “a sudden, unexpected injury or acute episode of disease”. Coverage does not include trip cancellation, trip interruption or loss or damage of baggage and you will not be covered if you are travelling against medical advice.

What to do before you leave on vacation:

• Leave details of your insurance coverage along with copies of other important documents with a contact person at home.
• Consider talking to your doctor to address any concerns about travelling with a medical condition.
• Pack all of your important documents, including:
  ✓ Your Plan ID (Benefits Card)
  ✓ Your provincial health card
  ✓ A valid passport
  ✓ Medications; and
  ✓ Other important documents

What to do during a medical emergency out-of-province/country?

If you experience a medical emergency while outside of Canada, call Global Medical Assistance (GMA) as soon as possible. The GMA program through Great-West Life provides medical assistance by locating medical services and obtaining Great-West Life’s approval of covered expenses through a worldwide communications network which operates 24 hours a day. The GMA toll-free numbers are located on the back of your benefits card. The call can be made during or immediately following a medical situation, such as:

• Hospitalization
• Locating proper medical care
• Physician and/or Hospital insurance verification (confirmed through GMA directly)
• Requiring medical treatment due to an accident
• A medical problem requiring translation services
• Emergency evacuation when deemed medically necessary (arrangements will be made through GMA).
• A serious medical problem arises

When calling GMA, be prepared to provide the following information:

✓ The name of the person covered
✓ The group and contract number; and
✓ A description of the problem

Please note, GMA coverage for travel within Canada is limited to emergencies arising more than 500 kilometers from home.

For more information or to print your ID card, log in to the Great-West Life Member Portal with your Great-West Life user name and password.

The above summary is for general use and informational purposes only. In the event of a discrepancy between this benefit and the master contract, the terms of the group contract will apply.

Supporting Your Wellness

The LifeWorks website contains useful tools and articles to help you manage your stress and improve focus. You even have access to seminars at www.lifeworks.com.

Check out this podcast to help you improve the quality of your life:

• The Benefits of Slow Parenting

Remember your EFAP User ID and Password:

User ID: rrcefap                                Password: efap

We have all been told that during the winter months we can suffer from Vitamin D deficiency, but what does that really mean?

When I had children it was important to provide them with vitamin D drops daily. I was told this helped them to absorb calcium, which in turn assisted with growing healthy bones and teeth. Does this also apply to adults? We’re not growing bones or teeth but we want to keep what we have healthy and strong.

I went online to see how important Vitamin D was for adults, turns out it has many benefits beyond bones and teeth. I had no idea how important vitamin D was, but the best part was how easy it is to get this vitamin (for the whole family). Simply purchase Vitamin D drops and take a few drops every day.  Plus, it doesn’t taste bad. That a win/win for me!

Check out this link that outlines the benefits to vitamin D.

http://www.healthline.com/health/food-nutrition/benefits-vitamin-d

Red River College’s Wellness Initiative – a tool to assist with your own wellness journey.

Please be aware that the Mood Disorders Association of Manitoba is hosting a free public lecture. On Sunday, December 11 at 1p.m., internationally renowned Peer Support expert Robyn Priest will speak about Family Navigation, Peer Support, and accessing the mental health system for a loved one.

 Breanna

As if the holiday season is not stressful enough in and of itself, many students will also be writing exams and completing major assignments in the coming weeks.  What makes these events so stressful? Well, I’ve heard stress described as your body’s reaction to any demand on it requiring change. This definition resonates with me because it can be applied to both positive life events (eg. new job, loved ones visiting from out of town) and negative life events (eg. losing a pet, unexpected bills).

The holiday season brings a lot of changes to our routine. We usually have more events to attend. We spend time with people who we don’t often see. Some people cook elaborate meals, decorate their homes, or purchase numerous gifts for friends and family. Even if you’re someone who loves these types of traditions, finding the time, money, and energy to participate can cause a great deal of stress.

Add to this that many students have multiple exams and final projects due this month, and you have a recipe for difficulties. Even when stress is caused by positive changes, too much at once, or ineffective coping can lead to decreased ability to function and even burnout.

So how can you help yourself thrive throughout this time of year?

The AAAbc Model

A few years back I was introduced to the AAAbc model of managing stress. The timing could not have been better as I was 1. selling and buying a home, 2. starting a new position at work, and 3. seven months pregnant! I really found this model helpful in coping through that stressful time and I’d like to share it with you.

First, you define your stressor. Choose just one and write it at the top of a page. It might be:

• Too many presents to buy and not enough money!
• So many exams!
• Seeing (insert name of critical family member here) at holiday dinners.

Next set up your page like the photo example below:.

Alter: How could direct communication help? Is there any problem solving work you could do? Would organizing help? How about planning or time management?

Think about each of these questions and jot down some of your options in this situation. Write all your options down, even if you don’t think it’s a great option or something you’d be comfortable doing. This is just a brainstorm. You’ll decide what options are best when you’re done all of your brainstorming.

Avoid: Could you just walk away? What could you let go of? What could you delegate and to whom? What can you say “no” to? Choosing your battles and knowing your limits, could you withdraw?

Once again, jot down all your options, even if you don’t think they’re great options.

Accept and…

Build resistance: Could you take in better nutrition? Better sleep? Seek social support? Take a break to recharge? Pray or engage in other spiritual traditions/rituals? Would some time in nature help? Some exercise? Some time doing something you love to do?  Could you use positive self-talk? Are there unhealthy habits you I could stop?

Change perspective: Could you look at the situation in a different way? Are you exaggerating anything? Could you change your thinking to something more realistic? Could you think about the big picture? Could you focus on now and not the future?

Jot down the options that come to mind.

Now look over all the options you’ve come up with and decide on a strategy to try out. If you have trouble deciding, bring your sheet to a trusted friend or a counsellor. They’ll likely be able to listen and help you choose a path forward. In my example below, I’ve placed a check mark beside and underlined in read the options I have decided choose.

Each stressful situation is different and each of us has a different personality and life circumstance, so there is no one right way to handle stress. Working through a system like this, however, can help us feel less overwhelmed by our stressors and more capable of coping in a healthy way.

I hope you try it out this season!

Breanna

P.S. The AAAbc’s of Stress model was designed by Whole Person Associates.

This time of year, the shortened days and chilly temperatures can take a toll on our mental health. Less daylight, more time spent indoors, and less physical activity can lead to a case of the winter blues. Many people report having less energy, experiencing lower mood, and having more intense food cravings during our long, cold winters.

There are things we can do, however, to help promote good mental health. Here are some suggestions:

• Get outside during daylight hours. Even if it’s only for a few minutes, the light and air will help.
• Exercise regularly. Whether indoors or outdoors, regular exercise boosts your mood and energy levels. Movement of any kind helps. Check out on Campus recreational services.
• Connect with friends. Make a point of spending time with people with whom you can chat, laugh, or be active.
• Develop good sleep habits. Whenever possible, go to sleep and wake up at the same time each day. Leave smartphones and tablets in another room.
• Eat a balanced diet. We tend to crave carbs more in the winter, so make sure you’re still eating some veggies and fruit daily.

Seasonal Affective Disorder

Sometimes, the seasonal change can trigger the onset of Seasonal Affective Disorder (SAD), a treatable mental health condition. SAD is a type of Clinical Depression that is related to changes in the seasons. SAD symptoms that are specific to Winter depression are:

• Irritability
• Tiredness or low energy
• Problems getting along with other people
• Hypersensitivity to rejection
• Heavy, “leaden” feeling in the arms or legs
• Oversleeping
• Appetite changes, especially a craving for foods high in carbohydrates
• Weight gain

(Mayo Clinic, 2014)

If you’re feeling low for days at a time, have thoughts of suicide, or are using alcohol/drugs to cope, see your doctor or Counselling services.

Getting Better

Treatments for SAD can include medication, talk therapy, and light therapy. Light therapy involves sitting near a special lamp so that you’re exposed to bright light. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood.

In Winnipeg, light therapy lamps can be rented from the Mood Disorders Association of Manitoba. In addition, two branches of the Winnipeg Public Library have light therapy stations for public use.

If you’re feeling winter blues, whether it’s SAD or not, please reach out to someone you trust and talk about it.

Breanna

The holiday season often brings with it increased demands on our time and activity. We can experience more demands and higher expectations which may result in more stress in our lives. The holiday season also brings with it colder temperatures which can cause sickness. Finding balance can be difficult with holiday events that are out of the ordinary, finding the perfect gifts, preparing the perfect meal or hosting a gathering.

Everyone has a different way of managing the busy holiday season. Here are some tips that might help you manage your holiday schedule and stay healthy this holiday season:

• Make time for exercise even if you can’t fit a whole workout in. Do half of your workout, walk home from work, or do small exercises at home.
• Stay hydrated to avoid mistaking dehydration for hunger.
• Don’t go to holiday events hungry. Eat a healthy snack before you attend an event, eat slowly and try not to stand near the snacks.
• If you decide to indulge, it’s okay to treat yourself, just be aware of portion sizes. [1]
• Be sure your expectations for the holidays are realistic. Set a budget and share responsibilities with family members if you have too much on your plate.
• Focus on everything that can go well instead of everything that might go wrong.
• Schedule time for yourself and remember to take a break when you need one.
• Enjoy the holidays and take time to reflect on the good things in your life.[2]

Your Employee and Family Assistance Plan (EFAP) through LifeWorks also has plenty of resources to assist you with managing holiday stress. Visit the LifeWorks website to view some helpful articles.

Travel Health Insurance

HUB International STRATA Benefits Consulting partnered with insurance broker Medi-Quote Insurance Brokers Inc. to offer many competitive travel insurance options.

Coverage available through HUB STRATA and Medi-Quote Insurance Brokers includes:

• Annual Plans
• Single Trip Plans
• Trip Cancellation, Interruption and Baggage Loss Insurance coverage
• Top-Up Days for travel of up to any duration available
• Full coverage for Existing Medical Conditions
• Family Rates, Travel within Canada, and Traveling Companion Discounts
• Deductible Options
• Super Visa Insurance for family members coming to Canada for extended or multiple trips

This program is 100% voluntary for any Employee requiring additional coverage, leaving the Group Plan, or in need of coverage for a family member. Log on to your STRATA Select website for more information and instructions on how to request a quote.

Login: rrc              Password: voluntary

Supporting Your Wellness

The LifeWorks website contains useful tools and articles to help you and your family. You even have access to seminars at www.lifeworks.com.

If you’re a family caregiver, you may be struggling to balance the demands of your many roles. This month, LifeWorks will feature their resources on how to handle the demands and stresses of caregiving. Check out these resources:

• Podcast – Tips for the Sandwich Generation

[1] Irene Ogrodnik. November 25, 2014. “How to stay fit and healthy during the holidays”. Global News. http://globalnews.ca/news/1690984/how-to-stay-fit-and-healthy-during-the-holidays/

[2] Kristin Jenkins. December 19, 2008. “Managing holiday stress”. Public Health Agency of Canada. http://www.phac-aspc.gc.ca/stress-eng.php

I want to write a bit about the concept of mental health and I’d like to do so in such a way that avoids dry definitions, focusing instead on a more personal perspective.

Mental health to me is:

• not happiness alone, but instead, the ability to feel a wide range of emotions;
• clarity and accuracy of thought and perception;
• the ability to cope with everyday stressors;
• feeling integrated into a community or communities, giving and receiving support as needed;
• feeling a sense of meaning and purpose.

Good mental health supports me to engage in meaningful daily activities like working, socializing, studying, and parenting. When any piece of my mental health is poor, I’m not able to fully engage in these activities and this serves as a sign to me that I need to take extra care of myself.

When I feel that pesky tickle in my throat, indicating a cold is coming on, I drink extra fluids and go to bed early. It’s similar with my mental health. Feeling lonely, confused, perpetually grouchy, or disconnected from meaning and people are some of the signs, like that tickle in my throat, that I have to take some extra care of my health.

My personal definition of mental health is only one perspective. I’m excited to bring other perspectives to you through this blog. Perhaps hearing about how I conceptualize mental health can lead to some personal reflection for you.

Think about what mental health is to you.

Think about what activities in your life are supported by good mental health.

Think about what signs indicate that you need to take some extra care of your mental health.

I’d love to hear what you come up with!

Breanna

We know that physical appearance, including the shape and size of one’s body, is of much concern in popular culture. We don’t have to look far before finding ads, editorials, and images encouraging us to change our bodies in some way. They tell us to Lose weight! Tone your tummy! Shrink your thighs! Remove unwanted body hair! and Get rid of wrinkles!

These messages, among other factors, contribute to the development of body dissatisfaction and even eating disorders. Eating disorders are chronic, serious mental health disorders that drastically impair one’s ability to function in life and cause major emotional and physical distress. Although there are effective treatments for eating disorders, prevention is a priority.

About The Body Project

The Body Project is a body-acceptance program that helps college students resist cultural pressures to conform to the ideal standard of female beauty and reduce their pursuit of unrealistic bodies. The Body Project is supported by more research than any other body image program and has been found to reduce onset of eating disorders.

The program is meant to be offered in 4 one-hour sessions, which include facilitated discussions, activities, and homework assignments. A peer-reviewed long-term efficacy trial found the following:

“…participants in the…intervention showed a significantly lower risk for onset of clinically significant eating pathology relative to assessment-only controls (6% versus 15%), which amounts to a 60% reduction… These results suggest that for every 100 young women who complete this intervention, approximately 9 fewer should show onset of eating pathology” (Stice et. al. 2008).

RRC Invited to Facilitator Training

The College, along with Women’s Health Clinic and University of Manitoba, has been invited to take part in a two day facilitator training so that we can offer The Body Project to students. Four staff are set to attend, but we need students to join us and train as peer facilitators.

Training Details

Below is our flyer with some details as to how a student would get involved:

We appreciate your help in getting the word out to students who may be interested in this opportunity!

Breanna