Please be aware that the Mood Disorders Association of Manitoba is hosting a free public lecture. On Sunday, December 11 at 1p.m., internationally renowned Peer Support expert Robyn Priest will speak about Family Navigation, Peer Support, and accessing the mental health system for a loved one.

 Breanna

As if the holiday season is not stressful enough in and of itself, many students will also be writing exams and completing major assignments in the coming weeks.  What makes these events so stressful? Well, I’ve heard stress described as your body’s reaction to any demand on it requiring change. This definition resonates with me because it can be applied to both positive life events (eg. new job, loved ones visiting from out of town) and negative life events (eg. losing a pet, unexpected bills).

The holiday season brings a lot of changes to our routine. We usually have more events to attend. We spend time with people who we don’t often see. Some people cook elaborate meals, decorate their homes, or purchase numerous gifts for friends and family. Even if you’re someone who loves these types of traditions, finding the time, money, and energy to participate can cause a great deal of stress.

Add to this that many students have multiple exams and final projects due this month, and you have a recipe for difficulties. Even when stress is caused by positive changes, too much at once, or ineffective coping can lead to decreased ability to function and even burnout.

So how can you help yourself thrive throughout this time of year?

The AAAbc Model

A few years back I was introduced to the AAAbc model of managing stress. The timing could not have been better as I was 1. selling and buying a home, 2. starting a new position at work, and 3. seven months pregnant! I really found this model helpful in coping through that stressful time and I’d like to share it with you.

First, you define your stressor. Choose just one and write it at the top of a page. It might be:

• Too many presents to buy and not enough money!
• So many exams!
• Seeing (insert name of critical family member here) at holiday dinners.

Next set up your page like the photo example below:.

Alter: How could direct communication help? Is there any problem solving work you could do? Would organizing help? How about planning or time management?

Think about each of these questions and jot down some of your options in this situation. Write all your options down, even if you don’t think it’s a great option or something you’d be comfortable doing. This is just a brainstorm. You’ll decide what options are best when you’re done all of your brainstorming.

Avoid: Could you just walk away? What could you let go of? What could you delegate and to whom? What can you say “no” to? Choosing your battles and knowing your limits, could you withdraw?

Once again, jot down all your options, even if you don’t think they’re great options.

Accept and…

Build resistance: Could you take in better nutrition? Better sleep? Seek social support? Take a break to recharge? Pray or engage in other spiritual traditions/rituals? Would some time in nature help? Some exercise? Some time doing something you love to do?  Could you use positive self-talk? Are there unhealthy habits you I could stop?

Change perspective: Could you look at the situation in a different way? Are you exaggerating anything? Could you change your thinking to something more realistic? Could you think about the big picture? Could you focus on now and not the future?

Jot down the options that come to mind.

Now look over all the options you’ve come up with and decide on a strategy to try out. If you have trouble deciding, bring your sheet to a trusted friend or a counsellor. They’ll likely be able to listen and help you choose a path forward. In my example below, I’ve placed a check mark beside and underlined in read the options I have decided choose.

Each stressful situation is different and each of us has a different personality and life circumstance, so there is no one right way to handle stress. Working through a system like this, however, can help us feel less overwhelmed by our stressors and more capable of coping in a healthy way.

I hope you try it out this season!

Breanna

P.S. The AAAbc’s of Stress model was designed by Whole Person Associates.

This time of year, the shortened days and chilly temperatures can take a toll on our mental health. Less daylight, more time spent indoors, and less physical activity can lead to a case of the winter blues. Many people report having less energy, experiencing lower mood, and having more intense food cravings during our long, cold winters.

There are things we can do, however, to help promote good mental health. Here are some suggestions:

• Get outside during daylight hours. Even if it’s only for a few minutes, the light and air will help.
• Exercise regularly. Whether indoors or outdoors, regular exercise boosts your mood and energy levels. Movement of any kind helps. Check out on Campus recreational services.
• Connect with friends. Make a point of spending time with people with whom you can chat, laugh, or be active.
• Develop good sleep habits. Whenever possible, go to sleep and wake up at the same time each day. Leave smartphones and tablets in another room.
• Eat a balanced diet. We tend to crave carbs more in the winter, so make sure you’re still eating some veggies and fruit daily.

Seasonal Affective Disorder

Sometimes, the seasonal change can trigger the onset of Seasonal Affective Disorder (SAD), a treatable mental health condition. SAD is a type of Clinical Depression that is related to changes in the seasons. SAD symptoms that are specific to Winter depression are:

• Irritability
• Tiredness or low energy
• Problems getting along with other people
• Hypersensitivity to rejection
• Heavy, “leaden” feeling in the arms or legs
• Oversleeping
• Appetite changes, especially a craving for foods high in carbohydrates
• Weight gain

(Mayo Clinic, 2014)

If you’re feeling low for days at a time, have thoughts of suicide, or are using alcohol/drugs to cope, see your doctor or Counselling services.

Getting Better

Treatments for SAD can include medication, talk therapy, and light therapy. Light therapy involves sitting near a special lamp so that you’re exposed to bright light. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood.

In Winnipeg, light therapy lamps can be rented from the Mood Disorders Association of Manitoba. In addition, two branches of the Winnipeg Public Library have light therapy stations for public use.

If you’re feeling winter blues, whether it’s SAD or not, please reach out to someone you trust and talk about it.

Breanna

The holiday season often brings with it increased demands on our time and activity. We can experience more demands and higher expectations which may result in more stress in our lives. The holiday season also brings with it colder temperatures which can cause sickness. Finding balance can be difficult with holiday events that are out of the ordinary, finding the perfect gifts, preparing the perfect meal or hosting a gathering.

Everyone has a different way of managing the busy holiday season. Here are some tips that might help you manage your holiday schedule and stay healthy this holiday season:

• Make time for exercise even if you can’t fit a whole workout in. Do half of your workout, walk home from work, or do small exercises at home.
• Stay hydrated to avoid mistaking dehydration for hunger.
• Don’t go to holiday events hungry. Eat a healthy snack before you attend an event, eat slowly and try not to stand near the snacks.
• If you decide to indulge, it’s okay to treat yourself, just be aware of portion sizes. [1]
• Be sure your expectations for the holidays are realistic. Set a budget and share responsibilities with family members if you have too much on your plate.
• Focus on everything that can go well instead of everything that might go wrong.
• Schedule time for yourself and remember to take a break when you need one.
• Enjoy the holidays and take time to reflect on the good things in your life.[2]

Your Employee and Family Assistance Plan (EFAP) through LifeWorks also has plenty of resources to assist you with managing holiday stress. Visit the LifeWorks website to view some helpful articles.

Travel Health Insurance

HUB International STRATA Benefits Consulting partnered with insurance broker Medi-Quote Insurance Brokers Inc. to offer many competitive travel insurance options.

Coverage available through HUB STRATA and Medi-Quote Insurance Brokers includes:

• Annual Plans
• Single Trip Plans
• Trip Cancellation, Interruption and Baggage Loss Insurance coverage
• Top-Up Days for travel of up to any duration available
• Full coverage for Existing Medical Conditions
• Family Rates, Travel within Canada, and Traveling Companion Discounts
• Deductible Options
• Super Visa Insurance for family members coming to Canada for extended or multiple trips

This program is 100% voluntary for any Employee requiring additional coverage, leaving the Group Plan, or in need of coverage for a family member. Log on to your STRATA Select website for more information and instructions on how to request a quote.

Login: rrc              Password: voluntary

Supporting Your Wellness

The LifeWorks website contains useful tools and articles to help you and your family. You even have access to seminars at www.lifeworks.com.

If you’re a family caregiver, you may be struggling to balance the demands of your many roles. This month, LifeWorks will feature their resources on how to handle the demands and stresses of caregiving. Check out these resources:

• Podcast – Tips for the Sandwich Generation

[1] Irene Ogrodnik. November 25, 2014. “How to stay fit and healthy during the holidays”. Global News. http://globalnews.ca/news/1690984/how-to-stay-fit-and-healthy-during-the-holidays/

[2] Kristin Jenkins. December 19, 2008. “Managing holiday stress”. Public Health Agency of Canada. http://www.phac-aspc.gc.ca/stress-eng.php

I want to write a bit about the concept of mental health and I’d like to do so in such a way that avoids dry definitions, focusing instead on a more personal perspective.

Mental health to me is:

• not happiness alone, but instead, the ability to feel a wide range of emotions;
• clarity and accuracy of thought and perception;
• the ability to cope with everyday stressors;
• feeling integrated into a community or communities, giving and receiving support as needed;
• feeling a sense of meaning and purpose.

Good mental health supports me to engage in meaningful daily activities like working, socializing, studying, and parenting. When any piece of my mental health is poor, I’m not able to fully engage in these activities and this serves as a sign to me that I need to take extra care of myself.

When I feel that pesky tickle in my throat, indicating a cold is coming on, I drink extra fluids and go to bed early. It’s similar with my mental health. Feeling lonely, confused, perpetually grouchy, or disconnected from meaning and people are some of the signs, like that tickle in my throat, that I have to take some extra care of my health.

My personal definition of mental health is only one perspective. I’m excited to bring other perspectives to you through this blog. Perhaps hearing about how I conceptualize mental health can lead to some personal reflection for you.

Think about what mental health is to you.

Think about what activities in your life are supported by good mental health.

Think about what signs indicate that you need to take some extra care of your mental health.

I’d love to hear what you come up with!

Breanna

We know that physical appearance, including the shape and size of one’s body, is of much concern in popular culture. We don’t have to look far before finding ads, editorials, and images encouraging us to change our bodies in some way. They tell us to Lose weight! Tone your tummy! Shrink your thighs! Remove unwanted body hair! and Get rid of wrinkles!

These messages, among other factors, contribute to the development of body dissatisfaction and even eating disorders. Eating disorders are chronic, serious mental health disorders that drastically impair one’s ability to function in life and cause major emotional and physical distress. Although there are effective treatments for eating disorders, prevention is a priority.

About The Body Project

The Body Project is a body-acceptance program that helps college students resist cultural pressures to conform to the ideal standard of female beauty and reduce their pursuit of unrealistic bodies. The Body Project is supported by more research than any other body image program and has been found to reduce onset of eating disorders.

The program is meant to be offered in 4 one-hour sessions, which include facilitated discussions, activities, and homework assignments. A peer-reviewed long-term efficacy trial found the following:

“…participants in the…intervention showed a significantly lower risk for onset of clinically significant eating pathology relative to assessment-only controls (6% versus 15%), which amounts to a 60% reduction… These results suggest that for every 100 young women who complete this intervention, approximately 9 fewer should show onset of eating pathology” (Stice et. al. 2008).

RRC Invited to Facilitator Training

The College, along with Women’s Health Clinic and University of Manitoba, has been invited to take part in a two day facilitator training so that we can offer The Body Project to students. Four staff are set to attend, but we need students to join us and train as peer facilitators.

Training Details

Below is our flyer with some details as to how a student would get involved:

We appreciate your help in getting the word out to students who may be interested in this opportunity!

Breanna

Hello, I’m Breanna Sawatzky, your new Mental Health Coordinator! I’m so thrilled to be tasked with promoting positive mental health for students, staff, and faculty here at RRC. This is just my third week in the position, yet so many people have welcomed me, helping me feel at ease. I’d like to tell you a bit about myself and what I bring to the Mental Health Coordinator role.

I’ve always been interested in factors that contribute to human suffering and human flourishing. These interests led me to major in Psychology at the University of Winnipeg. During my studies I volunteered with Klinic Community Health Centre’s Crisis and Sexual Assault Crisis programs, providing person centered counselling, advocacy, and support based on an empowerment model.

I earned my honours B.A. in Psychology and worked as a Research Assistant in Psychiatry at Health Sciences Centre and the University of Manitoba. There I was privileged to interact with many people who were experiencing severe and persistent Mental Illness, some in recovery and some still grappling with unbearable symptoms.

After my research work, I served as a Mental Health Skills Teaching Specialist with the YMCA-YWCA of Winnipeg’s Learning and Leisure Centre. There I facilitated skill development groups, conducted one-on-one coaching sessions, and led therapeutic recreation activities with adults who had experienced mental illness and needed a supportive community to help them in their recovery. I was later the Director of that program and then Manager of Community Outreach at the Y.

I strongly believe in collaboration and have worked with several groups who are committed to mental health promotion and recovery. Some are the MANSO Health Committee; WRHA Mental Health Advisory Council; and Provincial Recovery Champions Committee.

I’m passionate about knowledge translation and participatory decision making, where service users drive service design. I know that a lot of work has gone into the Healthy Minds, Healthy College Charter and strategy up to this point. I’m so excited to start implementing programming to ensure RRC is a health promoting College.

On a personal note, I live in St. James with my husband and two children (6 and 3 years old). We love to spend time at Assiniboine Park throughout all four seasons. An awesome book club and regular yoga practice help me stay well and balanced. My family also volunteers with Manitoba Interfaith Immigration Council‘s host matching program. We have been matched with a large Syrian family (they have 8 children!) who arrived in Winnipeg as refugees.

I’m excited to use Mind it! to highlight the many ways we each care for our mental health, cope with challenges, and form supportive communities. I welcome guest blog posts, so please contact me with your insights, experiences, and suggestions. Oh, and don’t forget to subscribe to this blog!

You can find me in AB05 at NDC and wherever my duties take me.

I thank you for reading this and I hope to see you around campus!

Breanna

To Learn or Not to Learn: By Beverly Wood

I decided to take a Continuing Education course this fall in a new and unfamiliar field of Network Technology. I have used computer applications regularly but I am not aware of how computers interact with each other. One of the instructors teaching this course piqued my interest in this field.

At exam time I always ask WHY I do this to myself. I could be outside enjoying the gorgeous fall weather, hiking, walking the dogs or simply enjoying our backyard. But, I am inside studying/reading/doing assignments. Why? “It is my LOVE of learning,” I tell myself. But why do I love learning despite the knowledge of the hard work involved in order to do well?

Some of the benefits of learning are:

• Prevents boredom with life creeping in (emotional health)
• Makes me happy (physical & emotional health)
• Provides an opportunity to engage with other people and make new friends (social health)
• Keeps my mind active, alert and healthy (intellectual health)
• Good for personal and professional growth
• Gives me a sense of accomplishment and an enhanced quality of life

So, when was the last time you learned something new?

Learning does not have to involve exams and homework. Have you been thinking of trying your hand at something new? Maybe it is a canning class or learning how to fix your own bike or knitting, etc. The world is a fascinating place; there are so many interesting things/topics to learn about. This winter, I encourage you to take the time to learn something new. You may be surprised how good it makes you feel.

While we enjoy the fall season, don’t forget to set aside some time for exercise and fitness. While the days become shorter and more crisp in Winnipeg, there is no reason why you can’t enjoy the outdoors while working being active. There are many outdoor options in the city, from various parks, to green spaces, playgrounds and sport fields. One hidden gem at the Assiniboine Park is the Terry Fox Fitness Trail.

Created over 30 years ago, the Terry Fox Fitness Trails is area where people of all fitness levels can enjoy exercise in the beautiful Assiniboine Park. Re-opened in June of 2016, and located in the South-East corner of the park, the 1km Trail has been extensively renovated and has replaced all 12 pieces of it’s fitness equipment.

The beauty of the park is that you can create a workout that fits you on that day, the only limit being your imagination. Along the running trail, each piece of equipment has signage explaining each exercise with diagrams. The trail is open year round, 24 hours a day.

Click Here for a Global News video touring the updated Terry Fox Trail

Click Here for the Assiniboine Park Map

Winter is fast approaching and being prepared for the season is important. Consider preparing a winter driving kit including the following items:[1]

• Warm clothing (gloves, toque, boots)
• Blanket
• Sand
• Small shovel
• Ice scraper and snow brush
• Nonperishable snacks
• Extra windshield washer fluid
• First aid kit
• Paper copy of a local map
• Flashlight with batteries
• Flares
• Waterproof matches
• Battery jumper cables

Additionally, be sure to properly maintain your vehicle. Your tire condition and pressure and fluid levels should be checked regularly. If you don’t already use winter tires it may be a good idea to consider purchasing some. Manitoba Public Insurance currently offers a Winter Tire Program with financing at a low interest rate for up to $2,000 per vehicle.[2]

You are eligible for the Winter Tire Program if:

• You are an individual (not corporate) Manitoba Public Insurance Customer
• You purchase qualifying winter tires for a passenger vehicle or light truck registered under your name. This symbol will be displayed on qualifying tires:
• You have no financing restrictions or outstanding arrears with Manitoba Public Insurance

For more information on the Manitoba Public Insurance Winter Tire Program and complete eligibility requirements, vist their website here.

Avoid Shoveling Injuries[3]

Shoveling is a common cause of back injuries in the winter, but you can avoid injury by following some of these tips:

• Use an ergonomic, light weight shovel
• Warm up your muscles with a short, full body activity and stretching
• Bend at your hips and your knees, not at your lower back
• Lift with your leg muscles
• Shovel small amounts of snow at a time or layer by layer
• Walk to where you want to pile the snow instead of throwing or reaching
• Take a break if you feel overworked and take this time to stretch your arms, shoulders and back
• Wear good winter boots with treads to avoid slipping
• If you have a snow blower use it instead, but be sure to keep your back straight and use your leg muscles to push through the snow

Supporting Your Wellness

The LifeWorks website contains useful tools and articles to help you and your family. You even have access to seminars at www.lifeworks.com.

It’s a busy time of year, and managing overload and flexibility can be overwhelming. LifeWorks has the resources to help you balance all of life’s demands. Check out this months’ recommended podcast:

• Tips on Making Flexibility Work

[1] Tips to Prepare for Winter Road Conditions. CAA. http://www.caa.ca/tips-to-prepare-for-winter-road-conditions/. November 5, 2012.

[2] Winter Tire Program, Manitoba Public Insurance, http://www.mpi.mb.ca/en/rd-safety/winter-tires/Pages/winter-tire-program-overview.aspx. 2016.

[3] Snow Shoveling Techniques to Prevent Low Back Injuries. Peter J. Schubbe, DC. Spine-health™. http://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries. December 16, 2013.