Chad Smith is a counsellor at Red River College in Counselling & Accessibility Services. He holds his Bachelor of Social Work and Master of Social Work from the University of Manitoba.

So you’ve heard Red River College (RRC) offers free counselling to students and you think you might want to give it a try, but what should you expect at your first visit? And what types of things can a counsellor really help you with anyway?

Well, we spoke to Chad Smith, one of the counsellors at RRC’s Exchange District Campus, and it turns there’s a lot they can help you with!

Here’s the lowdown on everything from what you can talk to them about (anything), how often you can visit (as often as you need), who will know you’re going there (nobody) and much more.

mind it!: What types of things can counsellors help students with?

Chad: We can help students work through a wide variety of issues. We offer personal counselling, career counselling and academic counselling — there really isn’t any topic that’s off limits. From homelessness to addiction to childhood traumas such as sexual abuse, we can talk about anything the student feels we need to address.

mind it!: What can students expect the first time they come to your office?

Chad: The first time we meet with a student we will do what’s called an ‘intake’ where we ask them lots of questions to determine what they’re looking to achieve through counselling. It’s really just an opportunity for us to meet the student and for the student to meet us. It takes approximately an hour.

mind it!: What are the most common issues that come up during sessions?

Chad: The most common reasons students seek counselling is for depression and anxiety, stress and relationships troubles.

mind it!: How do you help them work through these issues?

Chad: Let’s take a student experiencing high levels of stress and anxiety for example. First, we’ll explore what it means to them when they say that they’re feeling stressed and anxious. This is because there’s normal stress and anxiety that students can expect while in school, but then there’s stress and anxiety levels that are unmanageable.

After we’ve established the level of stress and anxiety, we’ll take a look at different ways that they have coped in the past and try to determine what has been helpful. We’ll also talk about environment, because it’s often not about the student but their surroundings. For instance, if you live in poverty and you’re constantly worried about safe housing, that stress is going to impact your success in school.

Lastly, I’ll connect the student to other resources, if necessary. If I’m working with a student living in poverty for example, we may talk about student loans, grant programs, or bursaries and awards they may be eligible for.

mind it!: How long will a student usually see you for? Once? Many times throughout the year?

Chad: It really depends on what the student is going through. We see some students once and others regularly throughout the year. On average, I’d say we probably see students for about eight sessions, but if it makes sense to see them more often then we’ll do that. If a student needs longer-term counselling or more specialized counselling we may refer them to a community resource or agency. But we can still be that students’ on-campus support person.

mind it!: Will my instructors and peers know that I’m seeing a counsellor?

Chad: Counselling is completely confidential. We will never disclose information about a student without their consent. So in other words, no one will know you are seeing a counsellor if you don’t want them to.

mind it!: What if I’m in crisis, can I see someone right away?

Chad: There’s always one counsellor available to meet with students who are in crisis. Sometimes the student won’t get in to see someone right that minute, but we always do our best to get them in and they will definitely see someone that same day.

mind it!: What if I’m in crisis when your office is closed?

Chad: There are some great resources in the community including drop-in counselling at Klinic, the mobile crisis unit and a few different 24 hour crisis help lines. Students can call these resources anytime to talk with someone at no cost.


If you or someone you know is in crisis, please call:

Klinic Community Health Centre
(204) 786-8686 or toll free 1-888-322-3019 or TTY (Deaf Access) 204-784-4097

If you’ve been feeling down lately, there may be more to it then the fact winter break has come to an end.

Seasonal Affective Disorder (SAD) is a type of depression that affects people starting in the fall and throughout winter. This is because as the days get shorter and the weather colder, we spend less time outdoors soaking up sunlight and our much-needed Vitamin D.

On average, SAD affects 2-3 per cent of Canadians. Living in cold climates like ours (yay for Manitoba!), we’re especially susceptible to developing SAD. Some of the symptoms include irritability, moodiness, fatigue, a lack of motivation and increased appetite.

“The two things people notice most is that they want to sleep longer and eat more often”, says Tessa Blaikie, youth mental health promotions worker at the Canadian Mental Health Association Winnipeg. “This is because our bodies are lacking the energy we typically get from the sun and is looking to get it from somewhere else. It’s one reason people experience weight gain during the winter.”

Think you might be experiencing SAD? There are a couple surprisingly simple ways to feel better fast.

Since the best way to absorb sunlight in the winter is through your eyes, one of the ways to do this is by spending at least 10 minutes outdoors (I know, I know — it’s freezing!) without sunglasses on. Another possibility is to take a Vitamin D supplement each day.

For people who may be experiencing more severe symptoms, there are lamps that recreate the same light waves the sun does called SAD lamps. The lamps are easy to use (you wear them on your head) and the light is always in your peripheral so you can read, walk around, make lunch — whatever you need to do. They start at about $70 each and are widely available at health stores.

Looking for more information on SAD? Read this article from the Winnipeg Regional Health Authority.

Rebecca puts together a package of food for a student at the RRC Campus Food Bank. Photo credit: Jessica Botelho-Urbanski.

Rebecca Trudeau is a second-year student in the Community Development/Community Economic Development program. She is Red River College’s food bank coordinator, an active volunteer in the community and was the recipient of the 2014 Premiere of Manitoba Volunteer Service Award.

Food insecurity

There is a direct link between mental health and ‘food insecurity’ (not having regular access to food). This is because many people with mental illnesses continue to be stigmatized when applying for jobs or in the workforce, making it difficult for them to gain employment or hold down a steady job. In 2013, approximately 90 per cent of Canadians with a diagnosed mental illness were unemployed leaving many of these people to rely on a food bank.

Any registered dietician will tell you that mental health is impacted by diet. When people who are unemployed are not eating a nutritious and well-balanced diet, their mental health is also affected in a negative way, perpetuating a negative situation, especially for people vulnerable to mental illness. Being food insecure also generates feelings of depression, guilt, shame, anxiety, stress, anger, and decreased energy — all without a doubt having a negative impact on overall mental health.

My experience

I have quite a bit of experience working with people dealing with mental health issues and food insecurity. This past summer I worked at Food Matters Manitoba. I also run Red River College’s Campus Food Bank and am a long-time volunteer turned employee with Winnipeg Harvest.

Growing up, I also experienced firsthand the impact mental health and unemployment has on food insecurity. Many of my family members have been diagnosed with mental health issues including my mother who was diagnosed with schizoaffective disorder and has substance abuse issues. I grew up on social assistance, which had a significant impact on my family’s ability to access nutritious food on a regular basis. In fact, there were times where we didn’t have any food at all.

Typically, a single mother on social assistance receives about $12,300 per year, which is supposed to cover rent, utilities, transportation, personal care items such as clothes and food. However, there is often little money left over for food after paying bills. This means many Manitobans have to turn to Winnipeg Harvest — the main distribution centre for more than 380 agencies in Manitoba. These agencies supply food to approximately 64,000 clients every month — 47 per cent of them children. Other clients include seniors, individuals with physical disabilities, newcomers, single mothers, and highest of all, people with mental health issues.

Changing our perceptions

Even though one in five Canadians will experience a mental health issue at some point in their lives, there is still a stigma attached to having a mental health issue, especially for people who are unemployed. We need to change these negative attitudes and perceptions because with understanding and the right help, people with mental health issues can build skills, confidence and contribute greatly to our society.

Red River College helps about 70 families every two weeks at its food banks located at the Notre Dame and Exchange District Campuses. The people accessing this food could be your classmates, friends or the student sitting next to you in the library.

So before you make assumptions about someone with a mental health issue or who visits a food bank, I ask you to consider about how complex their situation is. I ask you to please be considerate and show kindness because most of the time, they are just doing the best they can.

More information:

Please visit RRC’s website to find out more about the Campus Food Bank.

It is that time of year again when many of us start to think about our New Year’s Resolutions and what we can do to improve our relationships and well-being going forward.  Some are thinking about nutrition, others weight management, while others may be thinking about exercise, spirit, finances, work, retirement, addictions, and enhancing family relationships.  Our list is ever changing!  I think by now, those of us “seasoned” New Year Resolutioners have come to realize that relying on an annual New Year’s Resolution is folly and somewhat demoralizing at best.

I know firsthand that when making simple and sustainable reality based life style changes, self-education is the first step to long term changes.  Simply attending a workshop on “Emotional Intelligence” and “Personalities” created “life changing” realities for me. The truth is that no one is as responsible for our reality but us and decisions we make; no matter how difficult some of these decisions may be.  We also may decide to do nothing, but that is certainly still a decision which may or may not come back to haunt us in the coming months or years.

What is important for me is the awareness and understanding of the potential impacts such decisions have on my well-being going forward.  Too often, many decisions are made without enough support, information or education.  This is where our RRC Wellness Program supports can provide a light in the tunnel.  Your Wellness Committee is actively identifying and promoting wellness related activities, events, education and services, and also planning for many more to come.

The good news is that the decision is ours! Consider checking out what our Wellness Program has to offer:

• read the Wellness Blogs, or better yet, submit your own post
• utilize the Health Services (ie: site info, immunizations etc)  and fitness facilities
• check out our Wellness Portal (great links packed with info), RRC Library and guides (e.g. Retirement)
• attend events and Lunch and Learn presentations to keep you on your wellness path!

Remember, baby steps are most often the way to giant leaps.  Can’t get any easier than this – check out my previous YouTube video blog on “Better Health in 30 Minutes”.

 “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” (Maria Robinson)

For the last two weeks my morning ritual has been to walk up the narrow lane from our rented house in the French port town of Marseillan to the bakery, sometimes first strolling to the harbor to catch the sun rising over the Mediterranean. A short walk back home, I fill the French press with coffee and wait for the others to get up, the bread still warm. Next is a leisurely breakfast of goat cheese Brie (75% butter fat!) and confiture d’abricots (apricot jam) or mousse au canard (incredibly smooth duck liver pate) on a baguette or pavé au lin (artisanal flax bread), or perhaps a croissant or pain aux raisins,. And whether we settle on a medieval walled town, a twelfth-century abbey, or a trendy shopping district as our main destination, no French itinerary is complete without a lunch or dinner adventure. France is food country, and enjoying it is de rigueur.

Yet I was reading yesterday that despite a diet stuffed with cream, butter, cheese, wine, and foie gras (literally, fat liver), only 11% of French adults are obese (compared with 33% of us). The French also live longer and have lower death rates from coronary heart disease. They don’t diet and they don’t spend hours panting round the gym. Go figure!

So how do those alcohol-guzzling, croissant-munching gourmands manage to stay slim and healthy while we health-obsessed North Americans are comparatively fat and coronarilly challenged? Simple:

1. Food for pleasure
   Not surprisingly, a recent study revealed that France is the country where food is the most associated with pleasure and the least with health (the US was the opposite). The French take their pleasures very seriously. Research confirms that they eat more slowly and enjoy their food more than we do. The French are in fact not gourmands (gluttons) but gourmets.
2. Red wine
   Did you know that moderate alcohol drinkers live longer than abstainers or heavy drinkers? For the French, a meal without wine is like a day without sunshine. Flavonoids, natural antioxidants found in red wine, are thought to promote health of the heart and blood vessels. As Louis Pasteur (the Frenchman we can thank for pasteurization) put it: “Wine is the healthiest and most hygienic of drinks.” King’s Head anyone?
3. Smaller portions
   People tend to eat as much as is put in front of them, even when only mildly palatable. Research has shown that French portions are notably smaller than ours and that, although the French enjoy a wide variety of very rich foods, they still consume fewer calories. I can’t imagine finding a 32-oz (about a kilo) steak on a French menu like I did at a steak house in Dallas (I opted for the 9-oz “Lady’s Fillet”, with red wine, of course.).
4. Eat fresh
   Granted, the 100-mile diet (167 km?) may be  a little easier to swing in the south of France than in Winnipeg. Not only can they grow just about anything down here, even the smallest French town will have an open-air market, a fromagerie for cheese, a boulangerie for bread, a boucherie for meat, a lingerie for lingering (ok, just kidding on the last one). Sure, markets and speciality food shops may be more time consuming and expensive, but what you get is usually far fresher and of better quality. I remember one restaurateur in Provence beaming as he explained that he didn’t even own a freezer.
5. Real food
   Ever seen that old TV commercial: “This is soup just like my mother used to make. My mother used to make Campbell’s.”? The French eat fewer processed foods and cook (not just reheat) at home more than we do, taking the time to choose the right ingredients. Home cooking is the best way to reduce your intake of preservatives, salt, sugar, additives, artificial colours & flavours, trans-fats, and who-knows-what else. Our over-processing even spoils otherwise healthful choices. Take peanut butter, for example. Most commercial brands suck out all the peanut oil, substitute cheaper hydrogenated oils, add salt and sugar or other refined sweeteners, and then homogenize the lot so it won’t separate. Holy cacahuètes!
6. No snacking
   The French tend to snack much less than we do. Instead, they try to eat more regularly. More substantial, richer foods have been shown to keep you satisfied longer, reducing that urge to snack. And less snacking on sweets and refined carbohydrates reduces our glycemic load and the risk of heart disease.
7. Une carafe d’eau, svp!
   Research confirms that drinking a good amount of water daily suppresses appetite, is good for the heart (one study showed that increasing from 2 to 5 glasses per day reduced by 41% the likelihood of dying from a heart attack), boosts energy (even mild dehydration of as little as 1-2% of your body weight makes you feel tired), has good effects on your skin, aids digestion (and with fiber, cures constipation), helps the body flush out toxins and waste, and can reduce the risk of colon cancer by 45% and bladder cancer by 50%. One study showed that the French drink over three times the water that we do.
8. Naturally active life
   Daily walking is part of the French lifestyle. Their streets are much more walker friendly and full of pedestrians. Higher population densities and the number of multi-storey old buildings with no elevator also make for a lot more stair climbing. The French, especially in cities, walk, cycle (like your rrrr…), or use public transportation much more than we do.
9. Self-discipline
   It is true; the French deny themselves very little when it comes to food. But they also tend to eat very little of it: like a piece of dark chocolate after a meal rather than a big piece (or two) of cake. They know that denial isn’t healthy and favour moderation. And if they do slip into excess one day, they are more careful the next.

So, after my flight from Paris reaches Toronto and I am asked by a Canada Customs’ agent if I have anything to declare, I am tempted to say, “Why yes! I am going to adopt a more French lifestyle when I get back to Winnipeg and thoroughly enjoy my food!”

Still not convinced of the merits of biking to work? Here are 10 good reasons to start:

1. RRRRewards
   June 4th is the Commuter Challenge Kick Off. Riding to work this week could win you a custom-built bike or an extreme bike makeover (a $700 reward!). Register at www.commuterchallenge.ca or contact Sara MacArthur (632-2166) for more information
2. RRRRigs
   Any bike will do, even that old 3-speed in your garage (especially if you win the make-over above!). A commuter bike doesn’t have to be an expensive investment. My hybrid cost $700 in 2002 (with fenders) and I have put about 25,000 km on it. I get a tune-up every year ($60-70) and have had to put in maybe $100 in parts (1 chain, 1 set of rear gears, cables, a few brake pads). Total over 10 years: about $1,500 – just over $100 per year, not much more than a single month’s bus pass or dinner for two at a nice restaurant (with wine, of course).
3. RRRRubles
   If you live 15 km from work and drive a car that gets 10 litres per 100 km (about 25 mpg), cycling daily to work could save you 15 litres and $18/week. And parking a bike is free! With an office downtown I save another $25/week. Add in the savings for reduced wear and tear, fewer oil changes, etc., and I’m sure I am $200 (600 rubles!) per month richer! And don’t ignore the long-term financial benefits of being healthier. Any way you look at it, bike commuting saves you some serious cash.
4. RRRReducing
   Bike commuting is an ideal way to shed some girth without setting aside extra workout time. My 30 km round-trip burns 900 calories and takes 50 minutes one-way, same as the bus and just 30 minutes more round-trip than by car. And bonus: the U.S. EPA estimates that every mile pedaled rather than driven saves a pound of CO2 (every 10 km saves three kilos)!
5. RRRRelief
   OK, Rush hour in Winnipeg isn’t quite what it is L.A. But who enjoys sitting in bumper-to-bumper traffic twice a day? Give my a fresh sunny morning cycle and a late afternoon cruise home at my own pace any day.
6. RRRRoutes
   Biking still requires you to be predictable and maybe even a little paranoid on the roads. But with cycling’s increased popularity, bike lanes are becoming more common, many of them dedicated, and even buffer zones between cyclists and motorists are starting to pop up.
7. RRRRegard
   Your bike commuting may so impress your co-workers that they will be inspired to join you. And if they do, the planet gets double the protection, they get in better shape, and all of a sudden, your positive contribution to world wellness is even bigger.
8. RRRRoutine
   It’s addictive. What other explanation is there for those fanatics who cycle through the dead of a Winnipeg winter? But even if you only opt for fair-weather riding, with all the bad habits in the world, bike commuting is a very sensible routine. Driving your car to work will soon just sound like a terrible idea.
9. RRRRejoicing
   Whether it’s a sticky bun, a black-bottom cupcake, or a berry crumble, I look forward to that now guilt-free reward at the end of a long ride. Just make sure your calorie expenditure exceeds your intake. 
10. RRRR…
    Well yeah! You’ll be in shape to be a Red River Rebel Rider in the September MS Riding Mountain Challenge. A summer of bike commuting will swell your calves to the point where you might consider joining the team (you have to commit to raising $250 yourself). Or, just be a kindred spirit and send a donation our way.

So, convinced? Dig out that old bike and join the growing community of Winnipeg cyclists. Your wallet, your waist, your planet, and your legs will all be glad you did.

At Red River College, we value a healthy environment: through promotion of creativity, wellness, flexibility, safety, and sustainable learning. RRC President Stephanie Forsyth is a strong proponent of health, wellness, and life balance.

She recently provided some insight into her personal beliefs, attitudes, and activities on the subject. In addition to elaborating on some of the ways she likes to relax while enjoying precious downtime, Stephanie also shared her thoughts on community, ideas about wellness at the College – and even her favorite snack.

This is the second of a two-part series featuring a Q+A with Red River College’s chief executive.

Missed part one? Read it here.

Read More →

It’s easy to make New Year’s resolutions, and it’s even easier to break them.

Whether you want to lose weight, quit smoking, or simply be more active, our New Year’s goals seem attainable until we get sidetracked. So how do we make sure that we stick to the resolutions that we make? A lot of it is about willpower, but organization goes a long way in making sure you reach the goals that you set out for yourself.

It’s hard to keep track of what progress you’re making or things you need to change in order to meet your goals unless you record it somehow. It’s important that we see how well (or poorly) we’re doing to help stay motivated, so keep some type of a log to remind yourself of what accomplishments you’ve made so far.

There are several easy resources that you can use, including websites like Remindr and HassleMe which allow you to set up random daily notifications to your email, cell phone, or social media outlet that can act as reminders to do things you’re trying to make a priority. If you want to lose weight, sites like Traineo allow you to keep a food diary, track how and when you’re working out, and give you access to healthy recipes and training tips from professionals. And if all else fails, a good old-fashioned notebook and pen will probably do the trick too.

If you’re trying to give your finances a makeover in the new year, Mint is an easy-to-use web application that can be synced with most mobile devices, and gives you a breakdown of exactly where your money is going – like how much per month you spend on fast food, or shopping.

If you’re a Red River College staff member or student, you can develop your own Personal Wellness Plan for free with the “One” initiative. The program is designed to help users identify ways to meet their goals, and also let them know of any activities or programs around the college that meet their wellness interests.

For more great mobile apps and gadgets you can try to help you keep your New Year’s resolutions, check out these great lists from Time Magazine and maketecheasier.com. Know of any other great ways to make sticking to your goals easier? Share it with us on the RRC Wellness blog.

Submitted by Hayley Brigg, Creative Communications student

Create your personal Wellness Plan today!

The Wellness Committee would like to help you develop your own Personal Wellness Plan as part of the “One” initiative.

The “One” initiative is designed to help staff and students focus on a personal Wellness Goal and identify ways to reach that goal. This initiative will help RRC to better coordinate and increase participation in a range of Wellness activities.

Go here to create your own plan.

Make this a first step to reaching your goal in the New Year.