As a student I was always looking for ways to get better marks and if possible with less work. Little did I know that shooting hoops with my friends and playing co-ed intramural volleyball was doing exactly that.

A recent article quoted a study from Purdue showed students “who visited rec facilities 15 times or more earned 3.08 GPAs, compared with 2.81 for those who made no visits.” Further evidence for the benefits of visiting your campus recreation centre are shown in a study that “Recreational sports and fitness center members achieved higher GPAs and completed more credits than nonmembers.” Read More →

Red River College grad, Kyle Goertzen dealt with substance abuse most of his life. Sober for more than three years now, he works at the Addictions Foundation of Manitoba, Tamarack Recovery Centre and Two Ten Recovery. He is also on the Canadian Mental Health Association Winnipeg’s Speakers Bureau and completing his bachelor of social work through the University of Manitoba.

Red River College Applied Counselling graduate, Kyle Goertzen works three jobs, volunteers and mentors young people trying to get sober. He’s positive, driven, smart and funny. But it was a long, difficult road getting here — to a place where he’s happy and comfortable being himself.

Addiction

At 13-years-old, Kyle had his first sip of alcohol. By 15, Kyle was regularly drinking and smoking pot and by 18, he was addicted to cocaine. As his drinking and drug use continued into his late teens and twenties, his family and friends urged him to get help. But like many people struggling with addiction, Kyle was very good at hiding just how deep his problem was, even from himself.

“It’s kind of like B.O. — you’re the last one to know or think you have a problem,” says Kyle. “I convinced myself that everything was fine because I could hold it together for a week, but then I’d try having one drink on the weekend and everything would spiral out of control. It would turn into a five-day-long binge.”

Eventually, Kyle recognized he had a problem with drugs and alcohol, but he still wasn’t ready to do anything about it. In the grips of his addiction, Kyle lied, stole and manipulated his way through life. Everything from school to his relationships took a backseat to getting alcohol and drugs. At his worst, he would think about all the things his peers were doing — dating, going to school, working — and felt completely alone and depressed.

“I became a recluse because inside, I was ashamed of what I was doing. I wouldn’t go out and drink with friends, instead, I’d grab as much booze and drugs as I could and sit in the basement by myself. I knew what I was doing was wrong, but at that point I didn’t care.”

Hitting rock-bottom

Things came to a head when Kyle was arrested for drinking and driving a stolen vehicle. His parents were desperate for him to get help, but they were also exhausted with his behaviour and out of ideas about what to do. So, they refused to bail him out. Kyle spent the next four months in jail, which turned out to be the wake-up call he needed to start turning his life around.

“Laying on the floor of my cell, I had an epiphany. I was 25, in jail and going through withdrawal. I just remember thinking, “I’m done”. I couldn’t lie to myself anymore. I was the problem and I couldn’t blame anyone else. I promised myself that once I got out of there, I was going to do something about my behaviour.”

Recovery

That something turned out to be a fourth stint in rehab, but this time, with a mindset that getting sober was the only option. For 60 days Kyle did everything from group therapy to counselling and this time — he did it for himself. From learning about addiction and mental health issues to participating in a 12-step program, it was a completely different experience – especially after meeting the person who would become his mentor.

“I found someone I could relate to and connect with who had been through something similar. The instant I felt the connection, I knew I was in the right place. I thought, if this person can stay sober for 10 years, then I can do it too. That’s what really did it for me.”

With the support of his recovery team including his parents, Kyle has made a lot of changes to his life. He went on antidepressants for a year to stabilize his moods, chooses to only surround himself with people supportive of him staying sober and continues to work at the 12-step program daily. Kyle’s been sober for more than three years now and is enjoying life and using his story to help others.

“The happiness that I feel now…I can’t even describe it. I feel better than I ever have. I’m sober and I’ve found my purpose — helping other people get sober. Seeing the light come back in their eyes is simply amazing.”

Think you might be struggling with substance abuse?

Complete the online intake form to book an appointment with a counsellor in Counselling and Accessibility Services or visit the Addictions Foundation of Manitoba website for more information.

Don’t Catch the Bug this Year!

With the flu season fast approaching, it’s important for us to do our part in protecting ourselves and preventing the spread of this illness. Flu shots are the best way to prevent the flu and its complications. Health Services at RRC will be offering FREE flu shots for the next few weeks—check below for dates, times & locations.

What is the flu?

Influenza (or the flu) is a lot more than just “a really bad cold”. The symptoms of influenza can range from mild to severe and they include fever, cough, sore throat, chills, fatigue, runny nose, aches, and nausea. Severe complications resulting from flu infection can result in hospitalization or even death.

Certain populations, such as seniors, very young children, pregnant women in the second half of their pregnancy, or those with weakened immune systems are at high risk for developing complications. Although even the healthiest people can catch the flu, become very ill, and spread the infection to others.

Why is it necessary to get the flu shot every year?

A flu vaccine is needed every year because immunity to the virus and protection from vaccination decreases over time. In addition, the flu vaccine is usually adapted and changed yearly in order to target the strains of influenza virus that are predicted to be most common. This year’s flu vaccine will protect against the three influenza viruses that research indicates will be most common during the season.

How does the flu vaccine work?

Flu vaccines contain de-activated (dead) influenza viruses, which trigger the body to produce antibodies that are used to recognize and fight the flu virus. This process happens approximately two weeks after vaccination and there is a chance that one could get the flu during this two week window—which is why some people are falsely led to believe that they got the flu from getting vaccinated.

Upcoming dates/times:

EDC:                                                                                                                                November 6^th, 08:30AM-3:30PM, TRC, Room P107                                                   November 7^th, 08:30-3:30PM, PGI, Room 306                                                                     NDC:                                                                                                                                             November 19^th &20^th, 08:30AM-3:30 PM, Room E308                                                              November 21^st, 08:30AM-3:30PM, Room B150

For more great information, check out some previous immunization blogs HERE

From Health Services  and our U of M Nursing Students here on practicum who will also be helping with the flu clinics.

When starting a relationship or friendship with a person diagnosed with Autism Spectrum Disorder (ASD), it’s important to know that while their condition may present some challenges, the rewards of having them in our life can also be great! So don’t get caught up in labels. Instead, educate yourself about ASD so you can be there for your new friend or partner.

Characteristics
Some common traits of a person diagnosed with ASD include high levels of creativity, attention to detail and unconventional problem solving. Other, sometimes challenging traits include communication difficulties, difficulty with social interaction and restrictive or repetitive interests or behaviours. Additionally, many individuals with ASD have reported some sensory issues, including hypersensitivity to touch, taste and smell, light or sound.

Myth-buster
It is a misconception that people diagnosed with Autism don’t want intimacy or connection. Fostering relationships is a need that exists for many of us, including people living within the spectrum of ASD!

Learn more
There are many helpful resources online if you want to understand the lives of people who identify as having ASD better.

Asperger Manitoba is one local site that provides a wealth of information. You can also look to blogs for candid information about the lives of people with ASD such as musingsofanaspie.com.

Red River College is home to many international students as well as students who have immigrated from countries around the world.

Being new to Canada and adapting to a new culture and school system, can bring on unique challenges. For example, if English isn’t your first language, you may be finding it difficult to communicate with others and make friends. If you’re living on your own for the first time, you may be feeling lonely or isolated at times.

Getting involved at RRC

Diversity and Intercultural Services is one area of the college that can help you adjust to life in Canada and at RRC. The Diversity Centre at the Notre Dame Campus is a great place to meet other immigrant and international students.

“The centre is often referred to as “a home away from home,” said Lauren Konrad, student integration coordinator. “Students experiencing similar parts of student life often meet there and hang out. Students also come there to chat with staff and get connected to resources.”

At the Exchange District Campus, the Diversity and Intercultural Services office located in the Massey Building is a place you can go to visit with staff, sign up for programs and get connected to different resources.

Your mental health is important

It’s important to know that there are also resources available if you’re feeling stressed, anxious, overwhelmed or not quite yourself. The mental health conversation may not be happening in the same way in all parts of the world, but in Canada and at RRC, good mental health is a top priority. You should never feel scared or ashamed to tell someone if you think you might be struggling with a mental health issue.

Let your student integration coordinator know if you think you might want to talk to someone about how you’ve been feeling. You can also contact Counselling and Accessibility Services directly by completing the online intake form.

Here are some supports and resources for immigrant and international students:

• RRC’s Language Training Centre
  While attending RRC’s Language Training Centre (LTC), you will learn English language skills, interact with other students and explore RRC’s many different career programs. To discuss career programs and adjusting to life in Winnipeg, contact Jillian Hoogland, student integration coordinator, at 204-945-8776 or by email at jhoogland@rrc.ca.

You can also arrange to meet with a counsellor at the LTC to discuss any difficulties you may be going through. To make a counselling appointment, please contact Vidhu Bhanot, counsellor, at 204-945-8774 or email at vbhanot@rrc.ca.
• Manitoba Start
  Provides settlement, language, and employment supports to newcomers, free of charge.

• Immigrant Centre

  Assists new immigrants with connecting and integrating in Canadian Society through a variety of programs and services.
• Needs Centre

  Provides services and supports such as mentorship, after-school programming and employment skills training to refugee children and youth, and their families.
• Mount Carmel Clinic

  A community health care centre serving the North End and Point Douglas areas.
• West Central Women’s Resource Centre
  
Provides programs and services such as child-minding, mentorship and immigrant settlement services to primarily women living in and around West Central Winnipeg.

Many students find the transition from university to college challenging. With all of the readings, assignments and group projects that occur in condensed, applied programs, college can actually be more difficult. It’s very challenging to balance a personal life and work life while completing such demanding programs, but it’s important to try and do so. If we don’t, we will often turn to ways of coping that can be harmful to us in the long run.

For instance, drinking lots of coffee to stay awake/alert and reducing the amount of sleep we need does work, but only for a few days at the most. Some people try to use alcohol or drugs as a way to feel better and cope. We do these things because they give us fast results, but this is deceiving because they aren’t effective coping strategies in the long-run. Eventually, coping this way will cause us to run our bodies and minds down. We can even risk developing longer term problems such as substance abuse issues.

While it might seem counterproductive, sometimes it’s about squeezing things into our busy schedules that will actually help us be more efficient in the end. For example, by giving our bodies the rest they need, we can approach challenges with a fresh perspective. With a clear mind, we are often better able to tackle problems and in less time than when we’re running on empty.

Making healthier food choices and preparing our own meals can take more time than hitting a drive thru, but it also gives us food that provides us with energy and nutrition that will fuel us for much longer. Cooking food at home can also give us a much-needed distraction and break.

Sometimes, figuring out how to add more things into our lives when we feel like we don’t have enough time as it is, can be difficult. Talking with a counsellor about our time management skills and how to access support from the Academic Success Centre can help steer us in the right direction.

Anger is a normal reaction to situations that we feel are frustrating, overwhelming or out of our control. All the stresses associated with school can certainly lead us to feel this way.

For some people, anger is triggered more easily and felt more intensely. If you think you might be one of those people, you may want to talk to someone like a counsellor about how to manage your emotions. You may also want to talk to someone if:

• when feeling angry you also feel overwhelmed and out of control
• the intensity of the anger you feel doesn’t always fit the situation
• anger feels like your primary emotion
• your relationships are suffering as a result of your anger
• anger is causing you to act out violently

Recognizing that your anger might be a problem is the first step in learning how to manage it. If you don’t want to talk to someone about your anger, there are strategies you can try on your own to help calm and mitigate your anger.

Breathe: breathing will help with the physiological symptoms associated with anger. It will slow your heart rate and help relax your body. Try breathing from your belly instead of your chest. If you put your arms over your stomach you should be able to feel it moving in and out as you take a few deep breaths.

Counting to 10 or 100: counting can allow you some time to de-escalate. Try counting until you feel your anger as become less intense.

Time out: If you can, take a break from the situation that is triggering your anger. It’s OK to excuse yourself from class and go outside and get a breath of fresh air if this will help you calm down.

Self-talk: pay attention to what you are saying in your head. Are you focusing on things that are making you more angry? Try repeating phrases like “relax”, “take it easy”, “calm down” and “I’m over it.”

Distract: think of a person, place, thing or activity that brings you a sense of calm or enjoyment. The more you practice this the easier it gets.

Click here for some more tips on controlling anger.

Aboriginal students face unique mental health challenges. Historical issues such as colonization, and Aboriginal residential schools have negatively impacted Aboriginal culture and tradition. These impacts are continuing to be felt by younger generations, including many Aboriginal students at RRC.

Moving to a new community can also be scary and stressful and many Aboriginal students choose to move from their home communities to pursue their education at RRC. Relocating and adjusting to a new home and school environment can be difficult.

If you are an Aboriginal student, know that there are specific supports available to you. The Aboriginal Centre is a welcoming, friendly place at the Notre Dame Campus with a lounge area, computer lab and a team of staff who are happy to assist you. Room P210J at the Exchange District Campus also offers similar services and you can drop by there anytime.

Other areas of interest and support include RRC’s Traditional Teachers, Aboriginal Liaison/Advisors and Aboriginal Student Support & Community Relations including their Facebook Page.

You may also want to talk to someone about what you’re going through. RRC has free, confidential counsellors in Counselling and Accessibility Services. From help adjusting to a new community to support with mental health concerns or financial counselling, a counsellor can help you work through any problems that you have.

To book an appointment with a counsellor, complete and submit the online intake form. Someone contact you shortly to set up an appointment.

It’s not weird, strange, odd or unusual to have a mental health issue. One in five of us will experience having a mental health issue at some point in our lives.

What is weird, strange, odd and unusual is that we make people feel bad for something they can’t control. This is called stigma.

Stigma, like you heard about in the video above, occurs from a place of fear. Stigma spreads misinformation, labels individuals and perpetuates stereotypes. It also leaves people with mental health issues feeling isolated and alone and can prevent others from reaching out for the help they need.

We can all play a role in breaking down stigma by educating ourselves about mental health and mental illness. Here are just two things we can be mindful of on a daily basis to help reverse negative mental health stereotypes and stigma.

• People are not their illnessesSaying that someone is a schizophrenic or bulimic is insensitive and disrespectful because it reduces the person down to their illness. It’s important that we recognize that people are not their illness, rather they live with their illness. Many people with mental illness are already trying to understand their identity — they don’t need us to make it worse by labelling them.

• Stigmatizing languageOften we will use words to explain one thing when really, we mean something else. For example, we might say traffic was ‘crazy’ as opposed to traffic ‘chaotic’. We might do this with the best intentions and without even noticing it, but the words we choose can have an impact on individuals with mental health issues and perpetuate stigma. So next time you catch yourself saying something was ‘crazy’ or that person is ‘so OCD’, see if there’s a better, more accurate way to describe the situation.

For more insight into how we can work together to break down stigma, visit bringchange2mind.org.

What are energy drinks?

Energy drink is a term invented by the beverage industry. It is not FDA approved and describes a drink that includes caffeine combined with various herbs or vitamin products. In Canada, caffeine does not have to be listed on labels unless it has been added to the product separately as a pure substance. That means that consumers of energy drinks, especially young people, can develop serious side effects from unrealized high caffeine consumption, and become dependent on such products.

“Caffeine loaded energy drinks have now crossed the line from beverages to drugs delivered as tasty syrups,” wrote Drs. Paul Hebert, Noni MacDonald and Matthew Stanbrook, in their editorial, published in the CMAJ’s July edition. “However, because energy drinks are regulated as foods, the manufacturers are only required to list ingredients according to standard food formats. The total caffeine content or equivalent in cups of coffee are nowhere to be seen. There are no health warnings.”

Stimulants such as guarana and ginsing are often added and these increase the effects of the drink. More than 100mg/day of caffeine has been shown to increase blood pressure. With guarana alone 1g is equal to almost 40mg of caffeine.

Should energy drinks be consumed before or during exercise?     

Karrie Heneman, PhD,Project Scientist and Sheri Zidenberg-Cherr, PhD from Nutrition Science Specialist Department of Nutrition,University of California tell us.

If you experience any of the following AND drink “energy” drinks-stop. It could be caffeine toxicity. Acute caffeine intoxication can cause a multitude of symptoms. They can include the following:

• Nausea
• Vomiting
• Heart palpitations
• GI (gastrointestinal) upset
• Potential heart arrhythmia (irregular heart beat)
• Feelings of anxiety and nervousness
• Feelings of being hyper-energized
• Irritability
• Loss of sleep

What can you do?

• Read the labels of all health products you consume, including energy drinks.  Some cans/bottles contain more than one serving so you need to multiply the per serving dose to know the amount of ingredients you are drinking.
• Even better! Make healthy beverage choices, especially when playing sports or exercising. Water is always a better choice than an energy drink, real fruit or fruit juice, and chocolate or other milk drinks.

From Health Services