Music is an excellent wellness tool. Whether you put on some music to shift your mood, express yourself by making music, or learn a new musical skill – the emotional and spiritual power of music can’t be denied. While we work and study, it’s still important to take meaningful breaks, giving our bodies and minds a chance to recharge.

Music Workshop Series

For these reasons we’re happy to invite staff and students to a series of Thrive events centred around music and delivered by the Manitoba Conservatory for Music and Arts.

Registration for each workshop opens two weeks in advance. After registering, you will receive a Zoom link to join the event. All workshops run 6-7pm on a Wednesday. There is no cost to attend and you do not require your own instrument.

September 22: Feel the Beat

Tap your feet, clap your hands and break out the pots and pans as you learn how to tell an exciting story through percussion soundscapes. Facilitated by Caroline Bucher.

October 20: Songwriting Collaboration

Participate in the creation of brand new music! Tune in to observe, provide your creative input toward lyrics and melodies, help improvise or vote on song ideas. We will use Garage Band to create a new music composition on the spot. Facilitated by Lindsey White.

November 17: Improvisation

Music improvisation uses music patterns and concepts to create free form and stylistic new arrangements. Learn how to take your music knowledge and add your personal expressions to create a new arrangement. Facilitated by Carter Graham. Register here.

December 8: Song Sharing

What are some of your most loved songs and why? Bring a favourite song to this “round table” session and we will listen, discuss the artist, structure and meaning. You are welcome and encouraged to play your song using an instrument, or find a recorded version (whatever your preference). Let’s talk about what makes this music great! Facilitated by Lindsey White.

Have you ever tried to build a new wellness habit? Perhaps you’ve tried to drink more water, or get outside more often. Many of us know the kinds of things we need to do in order to be healthy, yet without support and other effective strategies, we often struggle to make these habits stick.

In this 6-week wellness workshop series, you won’t just listen to someone talk about good habits, you’ll create personally meaningful, realistic plans to make gradual changes over time— changes that will improve your personal wellness and your ability to complete a challenging program and succeed in your career. You’ll also interact with others who are building healthy habits, giving and receiving support and encouragement.

All RRC students and staff are welcome to attend.

Topics covered include:

• Creating daily routines;
• Setting goals;
• Using checklists;
• Keeping track; and
• More!

Your Facilitator

All sessions will be facilitated by Dan Saltel. Dan is an instructor in RRC’s Business Technology Management program and is passionate about both the importance of wellness and the value of habit building strategies. Dan has a Bachelor of Science degree in computer science as well as a Bachelor of Science in psychology and a Master of Science in community health sciences.

The Details

Date: Six Tuesdays from October 5 – November 9

Time: 7-8pm

Platform: MS Teams

For questions or to register, please email Breanna Sawatzky.

Each session will include a door prize draw for a $25 gift card. In addition, each person who registers and attends the first session will receive a brand new notebook to help them on their success journey.

On October 7 RRC is hosting Movies for Mental Health, a virtual workshop that uses the power of film to unite folks in community, connection, and conversation. This FREE event is delivered by a non-profit called Art With Impact and will be hosted online.

The interactive experience will feature a chat-based discussion on mental health, the stigma that frequently surrounds mental illness, and media portrayals of mental health issues.

Following this will be a live screening of three award-winning short films and therapeutic activities to consciously connect minds and bodies.

The event will culminate in a panel of lived-experience speakers and mental health resources, empowering us to share our own stories and access support available to us in these uncertain times.

RRC students who attend and complete the post-event survey will be able to enter to win a prize! The winner of the prize draw will be able to choose between:

– One 90 minute float at Float.Calm (a $69 value), OR

– A $50 gift card to GoodLocal

Last year, students who attended found the workshop helped increase awareness of mental health, reduce stigma, and improve knowledge about where to go for help.

The Details

Date: Thursday, October 7

Time: 11:30-1:30 pm

Location: Online! Register here.

For any questions or accessibility needs, please contact Breanna.

This event is sponsored by Healthy Minds Healthy College and RRC Students’ Association. All students and staff are welcome.

World Suicide Prevention Day is a time to connect and reflect. Every year on September 10th, people in over 50 countries recognize this day.

World Suicide Prevention Day is a chance for everyone to join in promoting understanding about suicide: those impacted by a suicide attempt or loss, family and friends, workplaces, professionals, post-secondary institutions, students and community members.

Every year, 160 million people worldwide contemplate suicide and, tragically, 800,000 of them die by suicide. This means that more than 159 million people survive suicide-related crises every year. There is no reason that anyone has to die by suicide and, if we all do our part, we can prevent those deaths that do happen and the devastating impact that they have.

Virtual Speaker Series

This year, the Winnipeg Suicide Prevention Network (of which RRC is a member), is hosting a virtual speaker series on the theme of Creating Hope Through Action. Talks will take place at noon on Thursdays.

Noon on Thursday, September 9 – Kevin Lamoureux

In this session our special guest Kevin Lamoureux will focus on suicide prevention through the lens of social justice. Many young people find themselves struggling to overcome oppression and injustices that have sometimes impacted families and communities across generations. Every young person that finds themselves without hope is a failing of justice and equity, not a failing of the child. Grounded within the framework provided by the Truth and Reconciliation Commission’s Calls to Action, this session will honour the care adults who work on behalf of young people to create lasting and meaningful change.

Zoom Link: https://us02web.zoom.us/j/85097033815

Noon on Thursday, September 16 – Buddy Up

Our special guest Akash Asif will share information about the Buddy Up campaign. An initiative of the Centre for Suicide Prevention, Buddy Up is a men’s suicide prevention communication campaign: a call to action for men, by men. With the help of Champions across Canada, Buddy Up works to promote authentic conversations among men and their buddies.

Link: https://us02web.zoom.us/j/8509703381

Noon on Thursday, September 23 – Jack.org

Jack.org is Canada’s only charity training and empowering young leaders to revolutionize mental health. Jack Talks are mental health presentations delivered by young people to young people. Trained and certified youth speakers use the power of personal stories and mental health education to inspire, engage, educate, and equip young people to look out for themselves and their peers.

Zoom Link: https://us02web.zoom.us/j/85097033815

Noon on Thursday, September 30 – WE MATTER

Indigenous youth deserve to see themselves succeeding and thriving, and know that no matter what they may go through there is always a way forward. We Matter presenter Autumn LaRose Smith and a special guest Youth Ambassador will discuss why We Matter was created, Indigenous life promotion focusing on hope, culture and strength, and will share with you the resources and activities We Matter offers to support indigenous youth.

Zoom Link. https://us02web.zoom.us/j/82705334694

What Individuals Can Do To Help

Although it can be scary to talk about suicide, each of us can take action to support someone who is struggling.

1. Check in with them regularly to see how they are doing;
2. Listen supportively to what they have to say;
3. Remember that you don’t have to have all the answers;
4. Know and introduce them to resources in their area, if they need additional support;
5. Be prepared to assist them in finding information, but don’t take over as that may reinforce their sense of helplessness.

Local Resources

RRC students who are having thoughts of suicide are encouraged to connect with Student Counselling Services. Professional counsellors provide free and confidential support around the topic of suicide and other problems or crises. Appointments can take place over the phone, via videoconferencing or in person (as available).

Staff and faculty members are encouraged to connect with RRC’s Employee and Family Assistance Program, Homewood Health for free and confidential support.

All community members can also call the Manitoba Suicide Prevention and Support Line or visit the Crisis Response Centre at 817 Bannatyne in Winnipeg. For resources outside of Winnipeg, please find your health region here.

Remember, through action we can create hope.

Long days of studying or working can be isolating and monotonous. Thankfully, many of us have pets we love who force us to smile, relax and take a little break. On September 13, you’re invited to pick up your pet, hop on WebEx and meet all the RRC pets!

During this lightly facilitated session, participants will be invited to introduce their own pet and tell us what you love about them.

Don’t have a pet, but still love to meet others’ precious pals? No problem. Join anyway and take part in the virtual meet-and-greet.

The Details

Date: Monday, September 13

Time: 11-11:30am

Platform: WebEx

Register here.

THRIVE events encourage balance and self-care that in turn support good mental health. All THRIVE events are offered in partnership with the RRCSA at no charge to participants and are open to staff, students, and faculty.

Watch your student or staff news and this blog for invitations to more THIRVE activities, including music workshops, cooking lessons, wellness workshops, yoga classes and more.

As we launch into a new term, it’s important to set patterns around how you plan to maintain your well-being and find balance amidst the deadlines and demands. That’s why RRC offers a series of THRIVE wellness activities throughout the year. One way to find some balance and manage stress is to engaging in art-based creativity.

This Thursday, Kisa MacIsaac, RRC grad and owner of Power of Painting, will (virtually) lead you through an evening of self-care as you create your very own painting.

THRIVE events encourage balance and self-care that in turn support good mental health. All THRIVE events are offered in partnership with the RRCSA at no charge to participants and are open to staff, students, and faculty.

The Details

Date: Thursday, September 9

Time: 6-8 pm

Platform: WebEx

Register here.

There’s ample evidence that taking time to express yourself through creativity in a social group improves mental health and overall well-being. Don’t miss this chance to make yourself a priority.

Watch your student or staff news and this blog for invitations to more THIRVE activities, including music workshops, cooking lessons, wellness workshops, yoga classes and more.

More on the Instructor

Kisa MacIsaac (she/her) is Métis, a mother, artist, educator, and a RRC graduate (ECE diploma 2005). She works in a non profit early learning and child care program in Winnipeg’s inner city, and leads wellness painting events as well as creating custom artworks. Making art is medicine – it has the power reduce stress and anxiety, it is relaxing. Everyone can make art, it’s all about letting go of fear and just creating and going with the flow!
Check out: Power of Painting – Workshops and Art by Kisa
Facebook.com/powerofpainting
IG: @powerofpainting204

This June our friends at Canadian Mental Health Association (CMHA) are hosting a “choose-your-own-adventure” version of their classic Ride Don’t Hide event.

RRC staff, students and faculty members are invited to join the RRC team for a chance to move more, give back and feel better. There is no cost to register and whether and how much you fundraise is completely up to you. We may not be gathering to ride as a group, but we will be together in spirit.

About the Ride

You decide how—and how much—to get involved. Ride Outside, Ride Inside or Ride in Spirit.

You can Ride Outside for 100 km throughout June or simply go out for a “leisurely” Sunday ride.

You can Ride Inside with a rigorous 30-day spin challenge or casually pedal your stationary bike while bingeing on Netflix.

Or you can Ride in Spirit, because it doesn’t have to be a literal ride. Crossfit in your basement, do yoga in your living room, take a brisk morning walk before you start work or take 10 minutes in your day for mindfulness. However you take care of yourself this spring – that’s your Ride.

And sharing it with others – that’s your ‘Don’t Hide.’

What’s more, CMHA will be streaming live virtual “Spirit Week” programming from June 21-27.

RRC’s 2019 Ride Don’t Hide Team

ARE YOU IN? HERE’S WHAT TO DO!

1. Register and choose your own adventure – pick the route, the activity and the goal that excites you. Connect with others by joining the RRC team.
2. Set up your personal Ride Don’t Hide page to track your activity and achievements.
3. Decide if you want to fundraise and if so, use your fundraising dashboard to send emails, post to social media, and get others on board.
4. Download the Ride Don’t Hide mobile app to automatically track your activity.
5. Ride! Or run, walk, jump rope, do yoga, dance, climb stairs, lift weights, play tag with your kids…Move more, give back, feel better.
6. Snap a photo of your Ride and send it to Breanna to be featured in a Wellness Blog post.

The 70th annual Mental Health Week, championed by Canadian Mental Health Association, takes place May 3-9. This year’s theme is “name it don’t numb it,” highlighting how naming, expressing and dealing with our emotions (event he difficult ones) is important for our mental health.

Here are a few suggested ways to participate in Mental Health Week:

1. Attend Workplace Strategies for Mental Health’s live webinar on strategies that can help you flourish. The session takes place Tuesday May 4 at noon.  Learn more here.
2. Explore Library Services’ Healthy Minds Healthy College Guide, featuring books, videos, websites and other resources on the topic of mental health.
3. Connect on social media, using the hashtags #GetReal and #MentalHealthWeek.
4. Attend a live, guided, drop-in mindfulness session with MindWell U. There are several date and time options each week that can be accessed through your MindwWell U hub. If you don’t already have a MindWell U account, you can create one here.

All suggested activities are free of charge. Any questions can be directed to Breanna Sawatzky, Mental Health Coordinator.

When it comes to emotions, feeling sad, angry and anxious at times is part of being human. When we have good mental health, it doesn’t mean that we’re happy all the time. Instead, we’re able to experience a full range of human emotions—even the uncomfortable ones like sadness, fear and anger.

When we push feelings down or ignore them, they don’t go away. Rather, one of the best methods to quiet an emotion is to give it a voice—name it.

Can you think of ways that you name and mange difficult emotions? Many people find it helpful to talk, write, or express themselves through art or music. Once you can label and sit with an emotion, it becomes easier to shape how you experience that emotion and make wise choices about your behaviour.

Everyone deserves to feel well and understanding our emotions is a part of feeling well.

Did you know that eating balanced meals regularly can reduce anxiety symptoms, increase energy levels, and even improve concentration and memory? Eating habits are critical to overall wellness, yet when we get busy or stressed we often don’t make the best food choices.

So, show yourself some love by cooking a delicious and balanced meal. Learn how to make Salad Rolls with Hoisin Sauce while cooking alongside your instructor, Abby Legaspi! This workshop is part of our Thrive event series, hosted by the RRCSA and Healthy Minds Healthy College.

Date: Wednesday, May 12

Time: 6-8pm

Menu: Salad Rolls with Hoisin Sauce

Register here. After registering you will receive a Zoom link to join. Seating is limited to 20 participants.

Ingredient Kits

If you require a kit with ingredients, be sure to register by May 7 so you can pick up the kit on Monday, May 10. For this event, kits can only be picked up at the Notre Dame Campus. You may also simply purchase the ingredients at your local grocery store.

All students and staff are welcome. For accessibility needs, please contact Breanna Sawatzky.

Cooking for Wellness workshop instructor Abby Legaspi

About the Instructor

Abby Legaspi is a Nutrition graduate from U of M with 10 years’ experience running cooking programs for different non-profit and grass roots organizations. She now works at NorWest Co-op Community Food Centre and is passionate about almost everything related to food, from gardening to cooking. Abby sees food as a means to connect people while recognizing that food insecurity can be experienced by many. As an advocate for good food, it is Abby’s hope that one day, everyone will be food secure.

By Jess Spindler, Resource and Resolution Advisor

April of each year is Sexual Assault Awareness Month (SAAM)  SAAM is an international movement dedicated to raising awareness about sexual violence, its impacts, and supports available for those affected by sexual violence.

SAAM can be empowering for some survivors, while difficult and emotionally draining for others. Here are some ways that you can prioritize your health and wellbeing this month and every day of the year:

• Grounding techniques to help keep you present:
  • Physical, Mental and Soothing Grounding Exercises (Arizona Coalition to End Domestic and Sexual Violence)
  • Six Different Grounding Exercises for Anxiety and Intense Emotions (The Growlery)
  • Audio Exercises for Managing Stress and Anxiety (Crisis & Trauma Resource Institute)

• Colouring book downloads for survivors and supporters (courtesy of Ryerson University’s “Consent Comes First” initiative)
• Suggestions for practicing self-care (i.e. taking care of yourself and your needs)
  • Six Ways to Practice Self-Care (CAMH)
  • Self-Care Resources (from gender-based violence educator Farrah Khan)
  • Self-Care 101 (Psychology Today)

• Guidance for supporting someone who has experienced a traumatic event
  • Helping Yourself or Others After Experiencing a Traumatic Event; Building a Self-Care Plan (Mental Health Commission of Canada)
  • How to Support a Friend or Loved One Who Has Been Sexually Abused (The New York Times)

These resources and many others are included in the College’s Library Guide on Sexual Violence Awareness, Education, Prevention and Supports. The Guide includes links to books, articles, videos, websites and other resources on a range of related topics such as:

• Campus sexual violence
• Building a culture of consent
• Understanding trauma and trauma-informed practice
• Self-care, healing and recovery
• Male survivors
• BIPOC perspectives

Red River College is committed to a safe and inclusive working and learning environment for our staff and students, free from all forms of sexual violence. This commitment extends to all Colleges spaces—whether you are studying on campus, or learning online.

If you have experienced sexual violence, know that it is not your fault. Acts of sexual violence are the responsibility of the perpetrator alone, and you are never to blame. You should also know that you are not alone— you have the option of sharing your experience and accessing help. There are supports available to you through the College, including:

• The College’s Resource and Resolution Advisor Jess Spindler is available to discuss with you your options for reporting a concern to the College, if another member of the College community was involved.
• RRC Counselling Services are available to all students. Appointments with a counsellor are available by phone or video conferencing. Counselling can offer help with personal/relational challenges, managing mental wellness, and support in times of crisis.
• The REES (Respect Educate Empower Survivors) online reporting tool, which allows survivors to make a report of sexual violence to their College or police using a secure online reporting form.
• The College’s No Wrong Door microsite includes information about College policies and procedures on sexual violence, and additional information about supports.

If you are in crisis and need to speak with a counsellor immediately, please contact
Klinic’s 24 hour crisis line at: 1-888-322-3019, or
Sexual Assault Crisis Line: 1-888-292-7565

In the case of an emergency, call 9-1-1 or go to your nearest emergency room