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. 

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)