With so many things demanding our attention these days, its wishful thinking for many of us to get six let alone eight hours of sleep at night.

But the benefits of regular sleep, from concentration to memory, are hard to beat — and no, caffeine isn’t a substitute!

Dr. Russel Foster is a circadian neuroscientist in Oxford, England and studies the complicated intricacies of sleep and brain functioning. In his TED talk presentation Why do we sleep? he says one of the biggest problems is that society doesn’t value sleep and that large segments of the population are sleep-deprived.

Watch his TED talk for more insight into why we need sleep or read some of the highlights from his talk below.

Fast Facts

• The average person will spend 36 per cent of their life asleep. If you live to be 90-years-old, you will have spent 32 years sleeping!
• In the 1950s, people were getting an average of 8 hours of sleep. In 2013, the average person was getting about 6.5 hours with many people clocking just 5 hours of sleep a night.
• At some point in their life, 31 per cent of drivers will have fallen asleep at the wheel due to sleep deprivation. Scary!
• People who get 5 hours or less of sleep every night are 50 per cent more likely of being obese.

Why do we sleep?

Studies have found that sleep enhances our creativity and our ability to process information and problem solve. In fact, some areas of the brain are more active during the sleep stage than during the awake stage!

Sleep deprivation can lead to

• poor memory
• impulsiveness
• poor judgment
• irritability/moodiness
• stress
• worsen symptoms of mental health issues

How to tell if you’re sleep-deprived

• if you take a long time to get up in the morning (think about how many times you hit the snooze button)
• need lots of stimulants throughout the day to stay awake
• grumpy, irritable
• your classmates, colleagues or friends tell you that you look tired

Tips for improved sleep

• try not to have any caffeine after lunch
• reduce your amount of light exposure 30 minutes before heading to bed (turn off your phone and computers)
• make your room as dark as possible
• ensure the temperature in your room is cool

Trying to find balance as a student can feel impossible. There are so many demands academically and personally that we often feel that we can’t keep up. Between class, homework and work, who has time for anything else?

Well, chances are if you schedule 20-30 minutes a few times a week to talk with a friend, get yourself organized or engage in some positive talk, it could do a world of good. Even if you don’t think you can fit it in, doing so could mean that you start to feel less stressed.

Set boundaries

It’s OK to say “No”. Take inventory of the commitments you have going on. Is there anything you can take a break from while you’re a student? Can you negotiate household responsibilities with other family members when you’re particularly busy? How about letting your friends know that there will be times coming up that you will be less available?

Setting boundaries can be difficult for some people, but it’s perfectly OK to do. It will help take some of the pressure off your shoulders so you can focus on doing your best in school.

Talk to someone

Don’t let feelings of fear, anxiety or depression keep you silent – reach out and talk to someone. Phone a friend, talk to a classmate, meet with a counsellor — whatever you need to do to get things off your chest. Whether its to vent frustration, identify solutions, get perspective and feel connected, talking can be a means to all of these things.

Get organized

In whatever way works for you, get organized. It will take some time right off the hop, but it’s well worth it. With all your different classes and projects, your life is only going to get busier and more complicated as the semester goes on. Having some sort of system will help you feel more in control.

Practice positive self-talk

Are you having helpful conversations in your head or unhelpful ones? Negative thinking will likely increase your stress and anxiety. Try your best to change your negative thoughts into positive ones. For example:

Negative thoughts

• “I can’t do this, I’m going to fail.”
• “I’m never going to get everything done.”
• “What’s wrong with me, everyone else seems to get it.”

Positive thought

•  “All I can do is try my best.”
•  “Just one thing at a time.”
• “It feels like I’m the only one struggling,
 but I’m sure I’m not alone.”

Ask for help

If school is the source of your stress, you may want to connect with Tutoring Services. A few sessions with a tutor working on challenging course material might help you get to where you need to be.

If personal issues are starting to interfere with your day-to-day functioning, you may want to connect with Counselling and Accessibility Services. You can meet with a counsellor for a one-time appointment or on-going support.

Do you have any tips for minimizing stress during school? Share them below!

Check out this video recap of the mental health events Mind it! held on campus during the 2013/14 academic year.

In November 2013, Mind it! partnered with St. John Ambulance to put on two dog therapy events at Red River College.

Our first event was held in the Library Hallway at the Notre Dame Campus. Five certified therapy dogs and their handlers were on hand to help more than 80 people take a break from school and work. The day was a big success that saw students and staff leaving with smiles on their faces and a better idea of how taking care of our mental health can be simple, fun and as easy as petting a cute animal!

Our second dog therapy event was held in the Atrium at the Exchange District Campus.
Approximately 100 people stopped by over the course of the two-hour event to meet the pups and many more people stuck around to ask questions and find out more about mind it! and how animals can play a role in maintaining our mental health.

In October 2013, Mind It! partnered with the Canadian Mental Health Association Winnipeg to bring two art therapy-inspired events to students at Red River College.

On two different days, tables in the hallways at the Notre Dame Campus and Exchange District Campus were stocked with blank canvases, paint of every colour, decorating supplies such as glitter and plastic gloves for students who felt like finger painting.

From landscapes to abstract shapes to portraits of pets and people, students spent more than two hours painting whatever they desired and chatting with friends.

Overall, it was a great way to break up the day and help everyone de-stress. After the two events were said and done, 105 blank canvases had been transformed by students, staff and others from the community who stopped by!

There’s good reason the saying, ’laughter is the best medicine’ exists. It’s because the natural link between comedy and mental health is very real. Many people with mental health issues turn their lived experience into positive, inspiring and often comical stories and important lessons for us all. Some even wind up making audiences laugh for a living — including award-winning comedian Big Daddy Tazz who paid a special visit to RRC in February 2013 at the Make Laughs! comedy show.

With a fantastic lineup of local comedians, Big Daddy Tazz as the show’s headliner and Ace Burpee as the emcee, this comedy show at RRC’s Exchange District Campus was an absolute hit! Not only did students have a great time but the event helped to increase mental health awareness on campus through Big Daddy Tazz’s performance that had the audience laughing one minute and emotional the next as he opened up about his personal struggles with Attention Deficit Disorder, Obsessive Compulsive Disorder, depression and suicide.

If you missed the show last year, you may get another chance to laugh it up! Planning is underway for mental health events held on campus during the 2014/15 academic year. Keep checking our events page for updates!

2 in 5 Canadians will develop cancer in their lifetime and about 1 in 4 Canadians will die of cancer.[1]

In 2013, it is estimated that 187,600 Canadians will develop cancer and 75,500 will die of cancer. [2] April is Daffodil Month. The daffodil is considered a symbol of strength and courage by the Canadian Cancer Society. Funds raised during Daffodil Month are used to lend a helping hand for families and those receiving treatment for cancer, fund lifesaving clinical trials, advocate for cancer patients and provide access to services in your community.

For more information on Daffodil Month, check this information from the Canadian Cancer Society.

Prevention

There are a number of factors that contribute to whether you are susceptible to cancer. You can help minimize your risk by[3]:

1. Quitting smoking and limiting your exposure to second hand smoke.
2. Eating a healthy diet with lots of vegetables, fruit and fibre with little fat and sugar.
3. Maintaining a healthy body weight.
4. Keeping physical activity as an important part of your day with at least 30 minutes of moderate activity a day.
5. Reducing your alcohol intake.
6. Being safe in the sun by covering up, wearing sunglasses, using sunscreen and staying hydrated.
7. Getting the right amount of Vitamin D.
8. Monitoring environmental factors such as what household cleaners are being used and what residues are left behind especially if you have young infants and toddlers who spend an ample amount of time on the floor.

Screening

You know your body better than any one else as you will know what is normal for you. When cancer is found early, it is often easier to treat. Having regular checkups with your doctor will help reduce the risk of a health problem being ignored.  Screening tests help find some types of cancer before you have any symptoms. Talk to your doctor to learn more about your risk of cancer and what screening tests you should have. Be sure to mention any family history of cancer.

Benefits and risks of screening[4]:

Benefits:

• Better survival rates
• Better quality of life

Risks:

• False positive results
• False negative results
• Over-diagnosis
• Increased exposure to harmful procedures

Upcoming Events

There are a number of events throughout the year all over Manitoba in support of the Canadian Cancer Society and the fight against cancer.

• Relay for Life – numerous dates based on location from May to July across the province.
• River City Dragon Boat Festival – June 6^th and 7^th at the Lake Shirley Water Ski Park

If you enjoy the intrinsic benefits of being a volunteer, consider supporting the Canadian Cancer Society and volunteering your time and skills to a wonderful cause. There are a variety of volunteer opportunities available.

For more information about fundraising events and to access the volunteer application form, please visit www.cancer.ca.

Many students struggle with budgeting and managing their finances while going to school. It’s a normal part of student life as not many students can pay for their education without taking out a loan or line of credit, or working at least part-time during the school year.

This can be a significant source of stress for students and certainly does nothing for our focus and concentration!

If you’re worried about your finances, here are some ideas for helping you take control of the situation so you can feel less stressed (preferably sooner than later!):

• Create a plan. 

When it comes to finances, information is power. So take avoidance off the table as a coping strategy. Make a date with yourself to sit down and go over what you spent in the last month and plan a budget going forward. Force yourself to look at the hard numbers and keep in mind that money comes and goes. You will (presumably) be working and making money eventually so you can worry about the details of paying back any money you owe then. For now, you need to think about how much money you have to work with for the remainder of school.
• Enlist the help of an expert. 

If you’re feeling overwhelmed going through your finances (or even just thinking about starting to), see if you can make an appointment with a financial advisor where you do your banking. Don’t be nervous — they meet with clients all day, every day so this is hardly something new for them! Just be honest about your concerns. You will likely feel much better after talking with them and coming up with a plan.
• Look into student-specific resources

. Red River College’s Student Awards and Financial Aid office offers a number of scholarships and bursaries that you may qualify for. If you don’t have a student loan already, it could be worth looking into Manitoba Student Aid (you can apply for a student loan throughout the year). Manitoba Student Aid also offers grants and loans that don’t require immediate repayment while you are a full-time student.
• De-stress. 

After trying one or all of the above, it’s a good idea to do something fun or relaxing to help reduce your stress levels. There are lots of things that you can do that don’t cost money. It can be as simple as getting some fresh air with a friend or using the fitness facilities at RRC. You can also check out the free entertainment and events happening downtown or in your area.
• Talk about it

. Don’t ignore the stress you’re feeling. The problem and your uncomfortable feelings won’t go away until you work through them. If you need some help figuring out what steps you should take first, the Counselling and Accessibilities Services can help. To book an appointment, fill out the online intake form and someone will contact you to set up an appointment.

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. 

When Lauren MacLean, president of the Red River College Students’ Association (RRCSA) started feeling stressed out, she didn’t hesitate to do something about it. She called her friends and talked to them about what was going on in her life. When that didn’t translate into her feeling much better, she made an appointment with a counsellor.

“At one point, talking to my friends was actually making things worse for me because I was feeling guilty about going on and on about the same things, said Lauren. “It was a relief to talk to a counsellor because there were no expectations and I didn’t feel like I was burdening anyone.”

Reaching out for help

Lauren started seeing a counsellor in Counselling and Accessibility Services once a week. After working through her feelings and coming up with a plan for minimizing stress and other negative feelings, she didn’t need to visit as often. Now, she simply checks in when she feels she needs to — about once a month.

“I’m in a good place now. It’s not often that I have intense feelings of anger or frustration or lots of stress that I need to work through like I did when I first started going,” said Lauren. “What I get out of sessions now is mostly feedback about whether I’m on the right track with something or that my goals are realistic.”

Sometimes a fresh perspective from someone we aren’t close to is exactly what we need to move forward. It was, and still is, something Lauren finds helpful.

“When I talk to my counsellor, Chad, he asks questions and points things out that I wouldn’t have necessarily thought of on my own,” said Lauren. “This is great because in my role with the RRCSA, I need to examine issues and decisions from many angles and think about how they affect different people. This kind of thinking also comes in handy when I’m working with other students on group projects.”

A great resource for students

For Lauren, Counselling and Accessibility Services is a vital resource that more students should take advantage of.

“I don’t want any student to feel ashamed or weird about seeing a counsellor. The counsellors at RRC are free and honestly, they’re awesome. There is no one solution to coping with mental health issues — some people will find solace in drawing or spending time with their dog — but counsellors are one great resource that I highly recommend.”

Interested in scheduling an appointment?

If you’d like to make an appointment with a counsellor, complete the online intake form. Someone will be in contact with you to schedule an appointment.

Post written by Lauren MacLean

Back in high school, I was very interested in fashion and design, so of course I bought tons of magazines, tried lots of different styles and played with makeup. I had some majorly weird outfits that I’m happy I never took photos of! (This was before the selfie made it big). Think pink eye shadow, furry lace-up boots with miniskirts, mixing patterns and trying on my mom’s clothes from the 70’s. Yeah.

Teen Vogue was one of the magazines I bought religiously. Every month, waiting for the newest issue was almost painful. Once I got it, I’d read it cover to cover, advertisements and everything. If you’ve never read this magazine, it contains lots of picture stories (editorials), articles on the latest health trend (or scare), a spotlight on a trendy starlit and lot and lots of ads. All the clothes and accessories featured are horrendously expensive, and most of the fashion editorials are really out there.

Looking back, It’s hard believe I wanted to be like the thin models with their bones sticking out of their clothes because now, I think having muscles is so much more attractive. But it’s true, I was no exception to those who fell for the media’s messages about beauty. I remember thinking about how being able to fit into small, expensive clothes like the models was a measure of success.

As I read these magazines, I soaked up all the latest fashion tips and tricks like a dry sponge. I also found myself vulnerable to believing everything in the articles. There were articles about everything from prescription drug abuse to date rape to one on body dysmorphic disorder (BDD) that particularly stuck out to me. BDD is a condition where the person becomes excessively worried about one body part. I remember finishing the article and thinking, “If so many people have this, I wonder if I have it too”.

Over the next few weeks, I became convinced that I had BDD. I eventually went to my mom and confided in her. She was dumbfounded that I would self-diagnose myself using Teen Vogue. She forbade me from ever buying another Teen Vogue.

It seemed harsh at the time, but as the weeks went by, not looking at those images or reading those articles was a relief. I even started to notice how phony the media can be sometimes. It took a little while but I was able to stop comparing myself and my ailments to others and just focus on doing my own thing. I continued experimenting with my hair, makeup, and accessories, of course, but I didn’t need anyone or any magazine telling me what to do or believe. I started concentrating on what matters — just being me.

About Lauren

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.