It’s not weird, strange, odd or unusual to have a mental health issue. One in five of us will experience having a mental health issue at some point in our lives.

What is weird, strange, odd and unusual is that we make people feel bad for something they can’t control. This is called stigma.

Stigma, like you heard about in the video above, occurs from a place of fear. Stigma spreads misinformation, labels individuals and perpetuates stereotypes. It also leaves people with mental health issues feeling isolated and alone and can prevent others from reaching out for the help they need.

We can all play a role in breaking down stigma by educating ourselves about mental health and mental illness. Here are just two things we can be mindful of on a daily basis to help reverse negative mental health stereotypes and stigma.

• People are not their illnessesSaying that someone is a schizophrenic or bulimic is insensitive and disrespectful because it reduces the person down to their illness. It’s important that we recognize that people are not their illness, rather they live with their illness. Many people with mental illness are already trying to understand their identity — they don’t need us to make it worse by labelling them.

• Stigmatizing languageOften we will use words to explain one thing when really, we mean something else. For example, we might say traffic was ‘crazy’ as opposed to traffic ‘chaotic’. We might do this with the best intentions and without even noticing it, but the words we choose can have an impact on individuals with mental health issues and perpetuate stigma. So next time you catch yourself saying something was ‘crazy’ or that person is ‘so OCD’, see if there’s a better, more accurate way to describe the situation.

For more insight into how we can work together to break down stigma, visit bringchange2mind.org.

Did you know the counsellors in Counselling and Accessibility Services will talk to you about anything?

That’s right! From dating to getting fired from your part-time job to the fight you just had with your best friend, you can talk to RRC’s counsellors about whatever is bothering you, free of charge.

The easiest way to schedule an appointment is by filling out the online intake form. That way, you can submit it from campus, work or the comfort of your own bed at 3 a.m. Someone from Counselling & Accessibility Services contact you within a couple of days.

Have you talked to one of RRC’s counsellors before? Tell us what your experience was like in the comment section below!

How do you think Red River College (RRC) can better assist students with their mental health? What kinds of services should RRC offer to those experiencing mental health struggles? What more can be done to decrease stigma and increase positive mental health on campus?

If you have an opinion on student mental health, this is your chance to be heard! RRC is running several student focus groups to gather insight and ideas on how to improve the mental health of the entire college community. This is all part of the Healthy Minds Healthy College initaitive that the college launched last week.

Each focus group will have 10 student participatns and will be led by a mental health professional. The time committment is two hours and you will receive a free meal and an Enjoy Life More package complete with tips and information about how to stay on top of your mental health.

Here are the dates and times of the focus groups:

• Monday, Nov. 3 11:00-1:00 at Roblin Centre at the Exchange District Campus
• Tuesday, Nov. 4 11:00-1:00 at Notre Dame Campus
• Tuesday, Nov. 4 4:00-6:00 at Notre Dame Campus
• Thursday, Nov. 6 11:00-1:00 at Notre Dame Campus
• Thursday, Nov. 6 4:00-6:00 at Roblin Centre at the Exchange District Campus

By taking part in a focus group, you will have a direct impact on the college’s plans to increase positive student mental health on campus. So if you can spare the time, please consider participating!

To participate in one of the focus groups, please email Laureen Janzen at ljanzen@rrc.ca by Friday, Oct. 24.

For many people, negative thoughts come and go. For others, they are more persistent and can seriously impact quality of life.

For anyone grappling with many negative thoughts on a daily basis, there is a course that can help. It’s called Living Life to the Full.

Designed for anyone who recognizes their thoughts are sometimes unhelpful, Living Life to the Full teaches participants useful skills for understanding and correcting their negative thinking.

For example, have you ever bombed a test even though you knew your stuff? Have you ever let nerves get the best of you during a presentation? In these cases and more, it may actually be our own thinking that causes us to do poorly — not the fact that we haven’t studied or adequately prepared.

Tessa Blaikie, youth mental health promotions worker at the Canadian Mental Health Association Winnipeg, teaches Living Life to the Full and believes there are many college students who can benefit from the course material.

“Students who notice their negative thinking is getting in the way of what they want out of life are a good fit for the course,” says Tessa. “This includes students who live with anxiety or depression since negative thought patterns tie into those mental health issues.”

The eight week course focuses on five areas of cognitive behavioural therapy to teach participants how to handle their thoughts when they are experiencing emotions such as frustration or defeat.

With a personal understanding of how the course works, Tessa says she is well-equipped to help others through the material. She even used the course material when finishing the conclusion and bibliography sections of her masters thesis. Rather than tackling these tasks all at once, she broke the large-scale project down into 30 steps, which helped to minimize her feelings of stress and anxiety about finishing those parts.

“All of a sudden, I could sit down and accomplish something in 15 minutes. This really helped in terms of time management and for my motivation,” says Tessa. “This speaks to how the program is not only great for helping us recognize our negative thought patterns, but changing our behaviour. I would recommend it to any student who believes their negative thinking may be holding them back.”

The next Living Life to the Full course starts this fall. To register for the course, visit the Canadian Mental Health Association Winnipeg.

Now that summer is over and you’re back in college (or starting college for the first time), getting enough quality sleep is really important.

Regular, consistent sleep patterns will help you feel more energized, alert and attentive when you wake up in the morning. Healthy sleep patterns can also enhance your cognitive functioning, learning and memory.

A lack of sleep can lead to an array of problems. For example, people with persistent and untreated insomnia are at risk for experiencing depression for the first time or a relapse of depressive symptoms. There is also good evidence showing that insomnia is a risk factor for the development or recurrence of anxiety disorders and substance abuse problems.

According to the National Sleep Foundation, the recommended amount of sleep for people 18 and over is between seven and nine hours each night. The quality of that sleep is also important, which our lifestyle and health habits can negatively or positively impact.

Try answering the following questions. They can provide good insight into whether you are getting enough sleep.

• Do you have a consistent sleep schedule? (i.e. get a similar amount of sleep each night).
• Are you productive during the days that you get your usual hours of sleep?
• Do you have a constant urge to nap?
• Are you dependent on caffeine all throughout the day?
• Are you able to fall asleep easily at night?

For more on sleep including tips and sleep quizzes, visit the National Sleep Foundation.


Lauren MacLean is president of the Red River College Students’ Association. She is completing her second year of Business Administration with an accounting major. After receiving her RRC diploma she plans to continue her studies towards a Commerce degree. 

Over the past year I’ve met many Student Executives from across Canada through my involvement with the Red River College Students’ Association (RRCSA). One thing I’ve discovered throughout my travels is that the same thing is on all our minds – mental health!

From discussions about our personal experiences with mental health to how students on campus are affected by it to what we could do to increase awareness, it’s is one of the biggest priorities on many campuses and this year the RRCSA is fully committed to keeping the conversation going.

Building on student efforts from last year, the RRCSA is partnering with the college’s Healthy College, Healthy Minds initiative to bring students a Mental Health Awareness Week from Oct. 14 to 17. During this week, students will learn skills to help them understand how to take care of their mental health and know what to do if they are struggling with a mental health issue.

We’re bringing dogs of all sizes and ages to campus to help ease some of the tension that tends to come with studying for midterms. We are also going to help students unleash their creative side with painting and drawing activities and hold a sweats and sweater day to encourage everyone to get comfy and relax.

Mental health is vitally important and it’s important that we all learn how to stay mentally healthy while during school so we can continue these good habits when we enter the workforce.

The fact is that everyone has their own way of de-stressing that works for them, because each of us encounters stress in different ways. One person’s experience is not more or less valid than the next person’s. We simply all need to pay attention to ourselves (and each other) and learn to use resources that are there for us.

Whether it’s talking to a classmate or counsellor, taking time for a quick stretch or limiting the amount of time we spend in front of the computer, there are lots of ways to be mindful of our mental health and plenty of room for discussion about all the different techniques! I for one am very excited to hear about this from students and to keep talking about mental health.

It’s a great time for mental health at Red River College!

First of all, today is the official launch of this site, which is part of Red River College’s Healthy Minds Healthy College initiative. We hope you continue to check back as we’ll be posting interesting and useful mental health articles, videos and resources on this blog throughout the year.

Secondly, Red River College’s Mental Health Awareness Week (MHAW) is coming up fast and the Red River College Students’ Association has some exciting things planned to help students de-stress and take control of their mental health.

Check out the following events on campus during RRC’s MHAW (Oct. 14 – 17):

• Send Your Stress Away
  When: Tuesday, Oct. 14 from 11:30 a.m. – 2 p.m. at the Exchange District and Notre Dame Campuses and 11:30 a.m. – 1 p.m. at the Winkler Campus
  Where: Atrium at the EDC, Library Hallway and Voyageur Hallway at NDC and the Student Lunch Room at Winkler
  Get your creative juices flowing with this post-secret inspired art event! Drop by to create a postcard inspired by something that stresses you out to help relieve some of that stress! After the event, the postcards will be collected anonymously and displayed around the school for other students to view.

• Dog Therapy Day
  When: Wednesday, Oct. 15 from 11:30 a.m. – 1 p.m.
  Where: Atrium at EDC and Library Hallway at NDC
  Pet your stress away with some help from a group of cute, cuddly therapy dogs from St. John Ambulance!

• Speakers
  When: Thursday, Oct. 16 from 11 a.m. – 12 p.m.
  Where: EDC, Room P107
  Come listen to guest speakers Kieran Moolchan and Justin Luchinski talk about their struggles and successs with mental illness.

• Sweats and Sweaters Day
  When: Friday, Oct. 17
  Where: All campuses
  Come to school in your most comfy casual wear and relax! You can also indulge in some free chocolate thanks to the Red River College Students’ Association and free hot drinks at EDC and NDC from 6 a.m. to 10 a.m.

Check out the following events on campus during Red River College’s Mental Health Awareness Week from Oct. 14 – 17!

Tuesday, Oct. 14 – Get your creative juices flowing with a PostSecret-inspired art event at the Exchange District and Notre Dame Campuses.

Wednesday, Oct. 15 – Look out for all the cute, cuddly therapy dogs who will be visiting the Notre Dame and Exchange District Campuses over the lunch hour.

Friday, Oct. 17 – Kick back, relax and enjoy a hot drink on the RRCSA during ‘Sweats and Sweater Day’ at the Notre Dame and Exchange District Campuses.

We’ve all heard it a million times — exercise is good for us. But not only do our muscles benefit when we hit the gym or go for a run, exercise also does wonders for our brain and our mental health.

One of the biggest reasons for this is because exercise and sleep are the only two things that help our bodies rid themselves of the hormone cortisol, which causes us to feel stressed. Exercise also pushes positive endorphins through our brains and this helps alleviate feelings of depression.

“Since students are often running low on sleep, exercise is even more important for getting the cortisol out of their system,” says Tessa Blaikie, youth mental health promotions worker at the Canadian Mental Health Association Winnipeg. “Exercise also promotes sleep because it tires us out, making it more likely we’ll have a restful night.”

But between papers, projects and presentations, let’s be honest, how many of us have time to regularly hit the gym?

Fortunately, the gym is just one place where we can get the exercise we need. Research shows it only takes about 10 minutes of moving our bodies before our brains release those positive endorphins. So whether it’s taking several flights of stairs, getting off the bus a few stops early or parking the car across the parking lot and walking, it will still benefit your mental health.

Another bonus of being active is how it can sharpen our mental focus. This is why taking breaks during study sessions for physical activity can actually end up increasing our productivity and ability to absorb information.

“When you’re at a point where you’re re-reading the same page in your textbook, it’s better to go for a walk, do some jumping jacks, run around the block — anything to get you moving so when you come back, your brain is ready to learn,” says Tessa.

Even taking a break to laugh with friends can improve our ability to focus. How come? Because laughing is a form of exercise! Studies show laughing for 15 minutes a day can help you burn about 15 to 40 calories.

So, next time you find yourself falling asleep in your textbook, don’t feel guilty about taking a break to catch up with friends at the Cave or in the Atrium. But just keep in mind that it’s only a break…


How does physical activity help your concentration? Let us know in the comment section below!

Faye Armstrong is a life coach based in Winnipeg who is passionate about living life to the fullest and helping others do the same. For a little motivation or to learn more about personal coaching, visit www.fayeaarmstrong.com

Before I started the Creative Communications program at Red River College, I asked for advice from some friends who had taken the course before me. I got three gems of wisdom: don’t hand in your assignments late, quit your part time job and dump your boyfriend. I managed to handle the first one (for the most part) but I took the other two with a grain of salt and figured, I’ve got this.

I mean, was I really going to be that busy with school that those other areas of my life would suffer? The short answer is yes, I was. Balancing classes, assignments, friends, the boyfriend, work and life in general was a bit of a challenge.

As a life coach, a lot of my clients struggle with achieving balance in the busyness of life. Whether it’s school-life balance or work-life balance, it can be tough to find that happy place between getting stuff done and still enjoying life while you’re at it. And to be honest, there’s no magic formula, but there are a few things you can do to keep things in check.

1. Determine what balance means for you
Lately we hear so much about “finding balance”, it can start to lose meaning. Balance means different things to different people, so instead of making “balance” your goal, figure out exactly what you want to feel and experience in your life. Do you want to have more fun? Do you want more passion? To feel more accomplished? Like a good friend? More spiritually connected? Identify the feelings that translate to what your vision of happiness is, and then find ways to experience those feelings each day- even if it’s in a small way.

2. Schedule time for yourself
Make yourself a priority. Just like you would schedule time to finish an assignment, catch up with a friend or pick up a shift at work, set a specific time for you to recharge. To use a bit of a strange analogy but one that works nonetheless, think about why flight attendants always tell you to put the oxygen mask on yourself before you go helping the people around you.

Self-care is an important part of reaching your goals. If you want to be a better student, employee, friend — whatever it is that you want to be — if you don’t take care of yourself and spread yourself too thin, you end up doing a disservice to yourself and those around you by not being able to give your best.

3. Assess and re-assess
Chances are, there isn’t going to be one set schedule that you can come up with that will forever help you achieve perfect balance in your life. It’s good to have a routine, but there are going to be days when your friend really needs you to be there, when you need to lock yourself in a room and get into major homework mode, or when you need to take a time-out for yourself. Know what your priorities are and realize that those priorities might shift and flux as life tends to.

Also keep in mind that as you move through different phases of your life, your priorities will probably change too. Balance isn’t so much a destination to work towards, as it is a state of being, and it takes work to stay in that state. Check in with yourself every once in awhile to re-evaluate your priorities and how you’re doing in keeping your life aligned with those.

College is all about learning — some of it inside the classroom, and some of it through the life experiences you will have throughout your time here. Consider the hectic schedules, friend drama, heartbreak, excitement and everything else you have on the go as a crash-course in learning the fine art of life balance. And when all else fails, take a deep breath and remember: you’ve got this.