Some people are simply more resilient than others. Whether it’s genetics or something they learned growing up, we all know of someone who takes challenges in strides, shrugs off disappointment and perseveres in the face of stress.

If you happen to be someone who is less resilient (you find yourself dwelling on problems, feeling overwhelmed or having trouble coping with stress) — know that you’re not alone. Also know that there’s good news! There are many things you can do to build your resiliency. It may take time but eventually, you can feel confident in your strengths and abilities, manage your emotions and handle stressful situations in healthy ways.


Here are our top 10 tips for building resiliency:


1. Think of stressful situations as temporary. You can’t change the fact that highly stressful events happen, but you can change how you perceive these events and the way you respond to them. Try to picture several weeks or months into the future when the stressful event or crisis has passed. Are things really that bad? In most cases, probably not.

2. Accept that change is a part of living. Things change around and within us all the time. Try to accept change will happen and focus on the ways the new circumstances could be positive.

3. Identify realistic goals. Set regular goals — even if they seem like small accomplishments. This will give you motivation to work toward bigger goals. To do this, ask yourself each day what you can accomplish today that will help you move in the general direction of where you want to go.

4. Take action. If a stressful or adverse situation occurs, don’t isolate yourself or detach from the problem and hope it goes away. Think about what you can do to make the situation better and the effective action you can take as soon as possible.

5. Learn from experience. There is potential for us to learn from every experience we go through — positive and negative. When going through a difficult time, think of how you’ve coped with hardships in the past. Try writing down what happened and how you solved a the situation. This exercise can help you identify what skills and strategies were helpful and that you should use again.

6. Keep things in perspective. Even when facing very stressful events, try to consider the stressful situation in a broader context and keep a long-term perspective. Avoid blowing the event out of proportion by reminding yourself that it will pass. Ask yourself, “Will this matter a few months or a year from now?”

7. Make every day meaningful. Do something each day that gives you a sense of purpose and accomplishment. Try setting goals in the morning right after breakfast. Doing so can help you feel motivated and productive — a great feeling at the beginning of a new day!

8. Be proactive. Don’t ignore your problems. As hard as it can be to do, addressing situations head on will help you feel much better in the end. Know that whatever the setback or difficult situation is, it will improve if you create a plan and start taking action.

9. Make social connections. Whenever you’re dealing with a problem, it is important to have people who can offer support. Talking about the challenges you are facing can be an excellent way to gain perspective, look for new solutions, express your emotions and problem solve.

10. Take care of yourself. No matter what you’re going through, it’s important to have love and respect for yourself. If you’ve made a mistake or done something wrong, don’t beat yourself up. Try and think about your past successes or situations where you’ve done the right thing. You may want to try some stress management and relaxation techniques such as a yoga or meditation class or deep breathing. At least make sure that you’re eating regular meals and getting enough sleep.

What has helped you become more resilient? Share your tips in the comment section below!

Rebels Athletics and Recreation Services along with the Student Association are hosting three Intramural Special Events this year in a variety of sports. This is great way to meet new people, relieve stress and be active! All events cost $10.00 each, so this is an affordable way to get exercise and participate in some fun sports! Each event is open to all RRC staff and students. Door prizes and a player’s lounge are a part of every event.

To participate, print the 2015 Winter Intramurals Registration Form and take it to either The OX on Notre Dame Campus or The Mercantile in the Exchange Campus to register. Deadline to register for each event is the Wednesday prior to.

Saturday January 24- Rebels Badminton Classic
Location: North Gym
Time: 8am-4pm
Cost: $10 per person. Can enter as many categories as you wish
Categories: Men’s and Women’s Singles and Doubles and Mixed Doubles

Saturday February 7th-Rebels Floor Hockey
Location: North and South Gyms
Time: 8am-4pm
Cost: $10 per person
Categories: Register as a team or a Free Agent. 5 players to a team including goalie.

Saturday March 21st- March Madness 3vs3 Basketball
Location: North
Time: 8am-4pm
Cost: $10 per person
Categories: Register as a team or a Free Agent. Men’s and Women’s Divisions. Max 5 players per team, 3 on the court at one time.

For further information please contact Athletics and Recreation Coordinator Cole Skinner at 632-2397 or coskinner@rrc.ca

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Last week we posted some tips on handling feelings of anger. Along with those immediate coping mechanisms, it’s also worthwhile to consider some longer-term solutions for managing anger.

Here are some things you might want to try if you’ve been feeling a lot of intense anger.

• Explore what is making you angry. Is it something you have control over or not? If your anger is related to school, keep in mind that we all have different academic abilities, but are there are things that can help you reach your goals. Connecting with Tutoring Services, talking with your instructor, developing good time management or maybe even reducing your course load may help.

• Learn your triggers. What tends to set off your anger? Do you find you are quick to anger when you are feeling time pressured, when you feel like things are unfair, when you don’t understand something, when you hear about situations of injustice or when you are feeling guilty or shameful about something. Knowing what might trigger your anger will help you prepare for it.
• Learn your warning signs. This could include a racing heart, clenching your jaw or just feeling tense. Whatever your warning signs are, try to identify what it is you feel right before your anger comes on so you can learn to manage your anger before it escalates out of control.
• Have an anger management plan. Come up with a clear plan you can put into action if your anger starts to escalate. Your plan might be as simple as 3 steps – step 1 leave the situation, step 2 take 10 deep breaths and step 3 think about something else. Other parts of your plan may involve things such as relaxation strategies to help you feel calmer or regular eating, sleeping and exercise. Let’s face it, we all cope better when we’ve moved our bodies around, eaten a good meal and had a good night’s sleep.

Chronic anger or irritability combined with other symptoms can be associated with other mental health conditions, like depression and anxiety. If you have any concerns that you might be struggling with one of these things, you may want to book an appointment with one of counsellors in Counselling and Accessibility Services.

People’s experiences with grief don’t follow orderly or predictable stages. Each of us copes with loss in our unique way and our grieving changes over time.

Sometimes our “own way” of grieving doesn’t always work and we can find ourselves overwhelmed. There are things we can do to help us work through our grief when this happens.

• Journaling
  Expressing our feelings to other people can be really hard, especially about something so personal as going through a loss. Writing about our feelings is much easier because it’s private. We don’t have to share what we write if we don’t want to.

Buy yourself a notebook that will fit in your purse or backpack. When you’re feeling some emotion bubbling up, get out your notebook and write whatever comes to mind — a letter, poem, words, random facts about the day. Many people are surprised at what comes out when they sit down to write and how therapeutic this exercise is.
• Meditation
  Find yourself a quiet and comfortable place where you can be alone with your thoughts for about ten minutes. Sit quietly or listen to your favourite music. Let your mind go and see where it leads you. It’s OK to cry or feel emotional. You’re working through the grief.
• Join a support group
  How many times have you wished you could talk to someone who would understand? Support groups are a great way to connect with people who can relate to what you’re going through. If you don’t want to commit to attending meetings, online support groups such as onlinegriefsupport.com are also a good option.
• Talking about it
  When you feel ready, open up to someone you trust. This may be your best friend, partner or classmate, or it may be a counsellor.

Allowing yourself time to grieve is very important for your overall mental health. If you want to talk to someone about what you’re going through, you can meet with one of the counsellors in Counselling and Accessibility Services. To book an appointment, complete the online intake form.

Canada’s team of dedicated consular officials assist thousands of Canadian travellers abroad each year. We provide consular assistance 24 hours a day, seven days a week, through more than 260 points of service in 150 countries. However, there are some situations that not even a Christmas miracle can resolve. That is why Canadians need to prepare before they travel to ensure that their vacation goes off without a hitch. Here are some tips from me to you this holiday season:

1. A Canadian Passport Is Not a “Get-Out-of-Jail-Free-Card” Canadians should recognize that they are subject to the local laws of the country they are travelling, which are often different from those in Canada. Canada cannot intervene in foreign judicial processes, just as we would not accept a foreign government intervening in ours. Canadians abroad are expected to adhere to local laws, just as they would in Canada. We keep Canadians up-to-date on country-specific advice and information which can be found at: Country travel advice and advisories.
2. Say Yes to Travel Insurance Canadians are urged to always purchase travel and medical insurance before they leave Canada. In almost all circumstances, the Government of Canada—and the taxpayer—will not help pay for a ticket back to Canada or medical treatment. Don’t let unforeseen bills ruin your vacation and your wallet. For more information please visit: Travel insurance.
3. Register With Us Canadians can register their travel plans with our team of consular officials for free either online or through our mobile app. The purpose of registering is solely to ensure that if there is an emergency in the area you are travelling in, such as a natural disaster or civil unrest, we can reach you quickly and provide you with guidance and assistance. This quick registration will take you two minutes but will provide us with invaluable information to help assist you when you need it most. For more information on our Registration for Canadians Abroad, please visit: Registration of Canadians Abroad.
4. Know How to Reach Us Canadian consular officials can be reached 24 hours a day, 7 days a week through our call collect number (613) 996-8885 or by email sos@international.gc.ca. We staff this line with live officials at all times. Call us immediately if you are in trouble.
5. We Love to Help—But We Cannot Supply You with Maple Syrup Yes—Canadians have asked us to supply them with an emergency supply of maple syrup and have even asked us to arrange for a chauffeur for their pet poodle through the airport during their holiday travel. As much as we love a good Canadian breakfast staple and are pet lovers ourselves, unfortunately Canadians have an unrealistic expectation of what we are here to help them with. For a list of what consular officials can and cannot do, please visit: Consular Services: general.

Finally, from my family to yours, I would like to personally wish you warm wishes this holiday season and safe travels wherever it may take you.

Lynne Yelich Minister of State (Foreign Affairs and Consular)

Remember to check with a travel clinic to ensure all immunizations are up to date. Some countries may ask about your immunization status. Keep track of your immunizations by downloading this app. It includes any health alerts.

Courtesy of Health Services

Did you know that in 2014 we had 8 “Slips and Falls” at RRC?

Not all of those were ice related, but, whether you are at an RRC Campus, or anywhere else, here are a few tips to prevent Slips and Falls on ice.

1. Walk slowly and carefully when you walk across the parking lot to your building
2. Take short, deliberate steps in which the mid-foot strikes the ground first, not the heel
3. Change direction carefully when walking on slippery surfaces
4. Be aware that black ice can look like wet pavement
5. Be cautious of new snow that may be covering icy patches
6. Ensure your footwear has good tread and is appropriate for cold or wet snow
7. Keep your hands free for balance
8. Don’t carry loads where you can’t see where you are walking
9. Watch where you are walking, don’t text and walk at the same time
10. Avoid climbing over snow banks, look for an alternate route to walk
11. Be careful when getting in or out of your vehicle, look for icy patches where you park, face the vehicle, use it for support
12. Use hand rails when available
13. Wipe / shake off snow from your shoes on the mats when you enter the building to avoid getting the floors wet
14. Be aware that stairs and floors may be wet so use caution

Our Grounds staff does a great job in keeping the parking lot and walkways cleared of snow at NDC, but, we live in a difficult climate, and weather conditions do not always make things easy for them. We need to take precautions where ever we go whether at work or somewhere else.

Do not become a statistic this winter. Avoid those Slips and Falls.

If you have any concerns, contact safety@rrc.ca

By Mario De Negri, Fitness Coordinator for Athletics and Recreation Services

I’d like to take a few blogs and talk about ways to achieve gratitude. If you were at the “Say YES to Everything” talk we spoke briefly about how this applies to the work of acceptance. Gratitude is a very selfless state. Different actions can be ways to gratitude but we are ultimately looking to be living the state. When we exercise these actions they strengthen us to see things that we might not be seeing given we’ve choose to block them or not be aware of them. These actions when practiced on a regular basis start to become the new “normal” and within this state we see things the way they are and that becomes more frequent.  

Seeing things for the way they are makes it feel difficult to be grateful. How can I be grateful when my girlfriend dumps me, or when my friend doesn’t seem to have to work as hard as me to make more money? All of this can be true only if we resist seeing the real picture. I’m not saying these things don’t make happy feelings but what I’m saying is that with practice of gratitude when these things happen we are better equipped to manage these feelings.

Avoiding comparison is a tough one because we are programmed to want to keep up with the Jones’s. That if we don’t happen to have what others have then we are somehow less worthy of receiving. This is very dangerous as this thought process is the very reason we are not receiving abundance. Being able to not compare ourselves leaves us open to focus on the things we do have. This will lead us to more gratitude. I know I want the car with heated seats but if my suffering is coming from a place because someone else has what I want then I am the one who suffers not them. Instead being grateful I own a car at all, or even that I am lucky to know someone who can have a car with heated seats invites more happiness and lets the world unfold for me without my resisting or trying. So by comparing ourselves to others only limits us from our true greatness. When we can accept ourselves for who and where we are then the gates of gratitude will open.

Appreciation is also another action to achieve gratitude. When we appreciate the space we are in presently then we invite more joy into our lives. If we harbour resentment to our situation it will continue us on a path of suffering. It is easy to reject the cold winter, to spend a whole season living for the spring to come without any appreciation for the now. It takes discipline to find appreciation for where we are at. I appreciate the winter as it gives me more cuddle time with my friends and loved ones. I appreciate that the trees can be at such ease, almost unaffected by the cold. I appreciate I can walk freely in the sun without fear of my personal safety or how quiet and calm the winter can be. There are many opportunities to feel appreciation but we must discipline ourselves to the reality of life.

Another thing we can do for gratitude is care for my body. This again is an easy one to neglect as we take it for granted. We expect it to walk and move and breath and heal for us but we so seldom give anything back. We must look at our body as a relationship much like another person and treat it with the same love we want to receive from others. We cannot be in happy relationships if we never do our part to create a feeling of being grateful. We tend to be the worse towards ourselves over everything else. So taking some time to care for my body, with some gentle loving, stretching, and moving, feeding it well will lead to gratitude. When we care for our bodies it will care for us. This is the universal principal to happiness when it becomes a cycle state of constant giving and receiving. We must first be willing to give and be willing to receive.

Try out some of these and just keep them in mind, or write them down on post notes to leave on a mirror or stove. Do not judge yourself if you forget or move into a state of ungrateful. Just watch it and when you see it gently make the change. Play with it and leave it everywhere so you are consistently reminded of why you can be grateful.

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Reduce Your Stress This Holiday Season[1]

The holiday season often brings an unusual amount of demands – parties, shopping, baking, entertaining – which can contribute to a high stress level.

Try following some of these tips to help minimize the stress that accompanies the holidays.

1. Be Realistic: The holidays don’t have to be perfect. Traditions often change or grow, so choose a few to hold on to and be open to creating new ones.
2. Remember, it’s the thought that counts: Decide how much money you can afford to spend before you go gift and food shopping. Don’t try to buy happiness, try these alternatives:
   • Donate to a charity on behalf of someone
   • Give a homemade gift
   • Start a family gift exchange, instead of buying gifts for every family member
3. Learn to say no: Friends and colleagues will understand if you can’t participate in every project or activity. Saying yes when you should say no can leave you feeling overwhelmed.
4. Take short relaxation breaks: Make time for yourself. Spending just 15 minutes alone, without any distractions, may refresh you enough to handle everything you need to. Some activities that may help you reduce stress are:
   • Taking a walk at night and stargazing
   • Getting a massage
   • Reading a book
5. Spend time outdoors[2]: Sunlight stimulates the production of feel-good serotonin. Spend time outdoors or near a window on sunny days.
6. Go tech-free: Continuous cell phone buzzes and e-mail alerts keep you in a perpetual fight-or-flight mode due to adrenaline. This can be exhausting and can also contribute to mounting stress levels. Enjoy spending time with your family and friends without the worry.

Tips for Healthy Holiday Eating[3]

1. Be realistic: Don’t try to lose pounds during the holidays, instead try to maintain your current weight.
2. Plan time for exercise: A moderate and daily increase in exercise can help to prevent weight gain and relieve holiday stress.
3. Don’t skip meals: Before leaving for a party, eat a light snack and you will be less tempted to over-indulge.
4. Survey the food: Choose your favorite foods and skip others, including vegetables and fruits to keep your plate balanced.
5. Be careful with beverages: Alcohol can lessen inhibitions and induce overeating.
6. Eat until you are satisfied, not stuffed: If you overeat at one meal go light on the next. It takes 500 calories per day above your normal/maintenance consumption to gain one pound. It is impossible to gain weight from just one piece of pie.
7. Bring your own healthy dish to a holiday gathering.
8. Practice Healthy Holiday Cooking:
   • Gravy – Refrigerate the gravy and skim the hardened fat off to save 56grams of fat per cup!
   • Turkey – Enjoy roasted turkey breast without the skin and save 11 grams of saturated fat per 3 oz serving.
   • Desserts – Make a crustless pie, or substitute two egg whites for one whole egg in baked recipes.

Flex Re-enrolment Reminder!

The benefits that you selected during the recent flex plan re-enrolment will be effective January 1, 2015.

Are you planning a trip this winter?

You have access to Individual Health Dental Travel Insurance plan assistance through STRATA Select.

• Annual Multi-Trip plans
• Top-Up plans for existing coverage
• Single Trip plans for a quick getaway
• Specialty Products for Baggage Loss, Trip Cancellation

Log on to your STRATA Select website for more information.

Login: rrc              Password: voluntary

[1] 25 Ways to Fight Holiday Stress. Laurie Pawlik-Kienlen. Health Magazine. http://www.health.com/health/gallery/0,,20306655,00.html. 2014.

[2] Stress, depression and the holidays: Tips for coping. Mayo Clinic Staff. Mayo Clinic. http://www.mayoclinic.org/healthy-living/stress-management/in-depth/stress/art-20047544?pg=1. October 3, 2014.

[3] Tips for Healthy Holiday Eating. Greta Macaire, R.D. Sutter Health CPMC. http://www.cpmc.org/about/e-health/11-05%20healthy-holidays.html. 2014.

Red River College Athletics and Recreation Services offers Group Fitness Programs suited to all interests and fitness levels. Our highly trained and enthusiastic instructors will lead you through a fun and challenging workout suited to you.

Registered Programs For 2015 Winter Term

Boot Camps with Cameron on Mondays from 11:05am to 11:50am

Yoga with Amanda on Mondays from 4:15pm to 5:15pm and Thursdays from 4:15pm to 5:15pm

Rapid Revolution Spin with Lesley on Tuesdays from 11:05am to 11:50am.

Dynamic Core with Lesley on Tuesdays from 12:05pm to 12:50pm and Thursdays from 12:05pm to 12:50pm.

Zumba with Melissa on Wednesdays from 11:05am to 11:50am

Back Care with Andrea on Wednesdays from 4:00pm to 4:45pm 

20/20 Stack Training with Lesley on Thursdays from 11:05pm to 11:50pm

Cardio Fusion with Ming on Fridays from 11:05 to 11:50

Soccer Boot Camp with Jordan on Fridays from 12:05 to 12:50

Regular classes will start January 19th and run until March 30th.

A “Free Week” of Classes will occur starting Monday January 12th. Classes will be held in their normal time slots and locations. A great way to try a new and different class before signing up!

Drop in cards for 5 or 10 classes per term can also be purchased. An unlimited Full Fitness Pass can also be purchased, allowing to attend as many classes as you want.

Register

Registration Starts on Monday January 5th. To register for a class download the attached form, fill it out and take it to the Student Service Centre to make a payment. 2015 Winter Fitness Classes Registration Form

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Enjoy the fun of trying new dishes and tastes for the holidays. Try it and share with friends or friends to be!

This dish is festive and nutritious using whole wheat couscous, chickpeas, flax seeds, canola oil, and garden vegetables. Being an excellent source of vitamins and iron it can be served as a meal on its own. Enjoy!”

From Health Services

Chickpea & Cranberry Couscous Salad

Ingredients:

1 ¼ C chicken stock

1 C dried whole wheat couscous

¼ tsp each of turmeric, ginger, cinnamon, salt & pepper, cayenne

1 C dried cranberries, 1 medium diced zucchini, carrot, red/green/yellow peppers

3 chopped green onions

2 C cooked chickpeas

1 tsp roasted flax seeds

¼ C each of lemon juice & canola oil

Zest of whole lemon

Directions:

Combine stock and spices, bring to a boil. Stir in couscous, remove from heat, cover and let stand for 5 minutes. Transfer to large bowl and let cool to room temperature. Break up any couscous lumps with fingers and add the cranberries and chickpeas. Sauté zucchini and carrots in 1 T canola oil for 4 minutes on high, then add to couscous, cranberries, and chickpeas. Add green onions and flax seeds. Optional: chop in bell peppers for colour (I sometimes add chopped black olives and cherry tomatoes). Add lemon zest and juice with canola oil. Refrigerate for at least one hour. Garnish with fresh parsley