Check out the following events on campus during Red River College’s Mental Health Awareness Week from Oct. 14 – 17!

Tuesday, Oct. 14 – Get your creative juices flowing with a PostSecret-inspired art event at the Exchange District and Notre Dame Campuses.

Wednesday, Oct. 15 – Look out for all the cute, cuddly therapy dogs who will be visiting the Notre Dame and Exchange District Campuses over the lunch hour.

Friday, Oct. 17 – Kick back, relax and enjoy a hot drink on the RRCSA during ‘Sweats and Sweater Day’ at the Notre Dame and Exchange District Campuses.

We’ve all heard it a million times — exercise is good for us. But not only do our muscles benefit when we hit the gym or go for a run, exercise also does wonders for our brain and our mental health.

One of the biggest reasons for this is because exercise and sleep are the only two things that help our bodies rid themselves of the hormone cortisol, which causes us to feel stressed. Exercise also pushes positive endorphins through our brains and this helps alleviate feelings of depression.

“Since students are often running low on sleep, exercise is even more important for getting the cortisol out of their system,” says Tessa Blaikie, youth mental health promotions worker at the Canadian Mental Health Association Winnipeg. “Exercise also promotes sleep because it tires us out, making it more likely we’ll have a restful night.”

But between papers, projects and presentations, let’s be honest, how many of us have time to regularly hit the gym?

Fortunately, the gym is just one place where we can get the exercise we need. Research shows it only takes about 10 minutes of moving our bodies before our brains release those positive endorphins. So whether it’s taking several flights of stairs, getting off the bus a few stops early or parking the car across the parking lot and walking, it will still benefit your mental health.

Another bonus of being active is how it can sharpen our mental focus. This is why taking breaks during study sessions for physical activity can actually end up increasing our productivity and ability to absorb information.

“When you’re at a point where you’re re-reading the same page in your textbook, it’s better to go for a walk, do some jumping jacks, run around the block — anything to get you moving so when you come back, your brain is ready to learn,” says Tessa.

Even taking a break to laugh with friends can improve our ability to focus. How come? Because laughing is a form of exercise! Studies show laughing for 15 minutes a day can help you burn about 15 to 40 calories.

So, next time you find yourself falling asleep in your textbook, don’t feel guilty about taking a break to catch up with friends at the Cave or in the Atrium. But just keep in mind that it’s only a break…


How does physical activity help your concentration? Let us know in the comment section below!

Faye Armstrong is a life coach based in Winnipeg who is passionate about living life to the fullest and helping others do the same. For a little motivation or to learn more about personal coaching, visit www.fayeaarmstrong.com

Before I started the Creative Communications program at Red River College, I asked for advice from some friends who had taken the course before me. I got three gems of wisdom: don’t hand in your assignments late, quit your part time job and dump your boyfriend. I managed to handle the first one (for the most part) but I took the other two with a grain of salt and figured, I’ve got this.

I mean, was I really going to be that busy with school that those other areas of my life would suffer? The short answer is yes, I was. Balancing classes, assignments, friends, the boyfriend, work and life in general was a bit of a challenge.

As a life coach, a lot of my clients struggle with achieving balance in the busyness of life. Whether it’s school-life balance or work-life balance, it can be tough to find that happy place between getting stuff done and still enjoying life while you’re at it. And to be honest, there’s no magic formula, but there are a few things you can do to keep things in check.

1. Determine what balance means for you
Lately we hear so much about “finding balance”, it can start to lose meaning. Balance means different things to different people, so instead of making “balance” your goal, figure out exactly what you want to feel and experience in your life. Do you want to have more fun? Do you want more passion? To feel more accomplished? Like a good friend? More spiritually connected? Identify the feelings that translate to what your vision of happiness is, and then find ways to experience those feelings each day- even if it’s in a small way.

2. Schedule time for yourself
Make yourself a priority. Just like you would schedule time to finish an assignment, catch up with a friend or pick up a shift at work, set a specific time for you to recharge. To use a bit of a strange analogy but one that works nonetheless, think about why flight attendants always tell you to put the oxygen mask on yourself before you go helping the people around you.

Self-care is an important part of reaching your goals. If you want to be a better student, employee, friend — whatever it is that you want to be — if you don’t take care of yourself and spread yourself too thin, you end up doing a disservice to yourself and those around you by not being able to give your best.

3. Assess and re-assess
Chances are, there isn’t going to be one set schedule that you can come up with that will forever help you achieve perfect balance in your life. It’s good to have a routine, but there are going to be days when your friend really needs you to be there, when you need to lock yourself in a room and get into major homework mode, or when you need to take a time-out for yourself. Know what your priorities are and realize that those priorities might shift and flux as life tends to.

Also keep in mind that as you move through different phases of your life, your priorities will probably change too. Balance isn’t so much a destination to work towards, as it is a state of being, and it takes work to stay in that state. Check in with yourself every once in awhile to re-evaluate your priorities and how you’re doing in keeping your life aligned with those.

College is all about learning — some of it inside the classroom, and some of it through the life experiences you will have throughout your time here. Consider the hectic schedules, friend drama, heartbreak, excitement and everything else you have on the go as a crash-course in learning the fine art of life balance. And when all else fails, take a deep breath and remember: you’ve got this.

With so many things demanding our attention these days, its wishful thinking for many of us to get six let alone eight hours of sleep at night.

But the benefits of regular sleep, from concentration to memory, are hard to beat — and no, caffeine isn’t a substitute!

Dr. Russel Foster is a circadian neuroscientist in Oxford, England and studies the complicated intricacies of sleep and brain functioning. In his TED talk presentation Why do we sleep? he says one of the biggest problems is that society doesn’t value sleep and that large segments of the population are sleep-deprived.

Watch his TED talk for more insight into why we need sleep or read some of the highlights from his talk below.

Fast Facts

• The average person will spend 36 per cent of their life asleep. If you live to be 90-years-old, you will have spent 32 years sleeping!
• In the 1950s, people were getting an average of 8 hours of sleep. In 2013, the average person was getting about 6.5 hours with many people clocking just 5 hours of sleep a night.
• At some point in their life, 31 per cent of drivers will have fallen asleep at the wheel due to sleep deprivation. Scary!
• People who get 5 hours or less of sleep every night are 50 per cent more likely of being obese.

Why do we sleep?

Studies have found that sleep enhances our creativity and our ability to process information and problem solve. In fact, some areas of the brain are more active during the sleep stage than during the awake stage!

Sleep deprivation can lead to

• poor memory
• impulsiveness
• poor judgment
• irritability/moodiness
• stress
• worsen symptoms of mental health issues

How to tell if you’re sleep-deprived

• if you take a long time to get up in the morning (think about how many times you hit the snooze button)
• need lots of stimulants throughout the day to stay awake
• grumpy, irritable
• your classmates, colleagues or friends tell you that you look tired

Tips for improved sleep

• try not to have any caffeine after lunch
• reduce your amount of light exposure 30 minutes before heading to bed (turn off your phone and computers)
• make your room as dark as possible
• ensure the temperature in your room is cool

Trying to find balance as a student can feel impossible. There are so many demands academically and personally that we often feel that we can’t keep up. Between class, homework and work, who has time for anything else?

Well, chances are if you schedule 20-30 minutes a few times a week to talk with a friend, get yourself organized or engage in some positive talk, it could do a world of good. Even if you don’t think you can fit it in, doing so could mean that you start to feel less stressed.

Set boundaries

It’s OK to say “No”. Take inventory of the commitments you have going on. Is there anything you can take a break from while you’re a student? Can you negotiate household responsibilities with other family members when you’re particularly busy? How about letting your friends know that there will be times coming up that you will be less available?

Setting boundaries can be difficult for some people, but it’s perfectly OK to do. It will help take some of the pressure off your shoulders so you can focus on doing your best in school.

Talk to someone

Don’t let feelings of fear, anxiety or depression keep you silent – reach out and talk to someone. Phone a friend, talk to a classmate, meet with a counsellor — whatever you need to do to get things off your chest. Whether its to vent frustration, identify solutions, get perspective and feel connected, talking can be a means to all of these things.

Get organized

In whatever way works for you, get organized. It will take some time right off the hop, but it’s well worth it. With all your different classes and projects, your life is only going to get busier and more complicated as the semester goes on. Having some sort of system will help you feel more in control.

Practice positive self-talk

Are you having helpful conversations in your head or unhelpful ones? Negative thinking will likely increase your stress and anxiety. Try your best to change your negative thoughts into positive ones. For example:

Negative thoughts

• “I can’t do this, I’m going to fail.”
• “I’m never going to get everything done.”
• “What’s wrong with me, everyone else seems to get it.”

Positive thought

•  “All I can do is try my best.”
•  “Just one thing at a time.”
• “It feels like I’m the only one struggling,
 but I’m sure I’m not alone.”

Ask for help

If school is the source of your stress, you may want to connect with Tutoring Services. A few sessions with a tutor working on challenging course material might help you get to where you need to be.

If personal issues are starting to interfere with your day-to-day functioning, you may want to connect with Counselling and Accessibility Services. You can meet with a counsellor for a one-time appointment or on-going support.

Do you have any tips for minimizing stress during school? Share them below!

Nobody wants to work out next to the sweaty meathead who smells worse than week-old gym socks. Make sure you’re not the one who’s turning heads for all the wrong reasons by following some simple rules of gym etiquette.

Rule #1: Always wipe the equipment after use.

No one wants to sit in a puddle of your sweat, and they shouldn’t have to. The Loft(and all gyms) provide paper towels and spray bottles to clean equipment after use. Not only is this more hygienic, but it shows consideration for others.

Rule #2: Never rest on the equipment between sets.

When waiting between sets, do not sit on the equipment, let other members work in. Not only are you not using the equipment but, neither is anyone else. Get up and stretch between sets to give others a chance to work out while you recover.

Rule #3: Don’t dress like you’re on a beach.

Although this usually applies to women who wear short shorts and tiny, cropped tops, guys are equally guilty with their mesh or stretched out tank tops. Dressing in this fashion is not only distracting, but could make those who are just starting to work out feel awkward or intimidated. What ever you do make sure you wear clothing that covers all valuables. Also remember to wear proper footwear. Sandals not only put you at risk of a toe-crushing injury, they’re inconsiderate if you’re plagued by smelly foot syndrome.

Rule #4: If you smell, do something about it.

We all sweat. We all smell when we work out. However, some people sweat and smell a little worse than others. If you’re one of those unfortunate souls, invest in an extra strength deodorant for the sake of those who have to work out near you.

Rule #5: Don’t work out in packs.

It’s great to have friends. They can help push you to a higher level when working out, spot for you and keep you motivated. However, surrounding yourself with too many friends when you train will only annoy others.

Rule #6: Let people work in with you.

Some people like to circuit train or do giant sets in quick succession. This is fine if the Loft/EDC is basically deserted, but during the peak periods (before and after classes and at lunch), it is just a pain. Why should one person monopolize all that equipment, especially when there are people waiting? Be considerate. Let people work in with you.

Rule #7: Always return your weights to the stacks.

When using free weights or plates, always return them to the stacks when you’re done. Leaving weights on the floor is a safety hazard. They’re the perfect height for people to trip over. Leaving weights loaded is not fair to other members who either have to spend effort and time unloading the bars, or possibly even skip the apparatus because they can’t manage the heavier weights.

Rule #8: Obey time restrictions for cardio machines.

Everyone’s concept of time is different. When you ride the exercise bike, it might seem like you’ve only been pedaling for five minutes, when in reality it’s been over 30. In the LOFT and at EDC people have to sign up for the cardio machines, especially the popular equipment such as treadmills, and elliptical riders. It’s damn annoying when people blatantly ignore their time restrictions, reset the timer, or place their towel over the control panel to feign ignorance if questioned.

Rule #9: Don’t create a scene.

We all make noise when we work out, whether it’s breathing hard during a cardio workout, or the occasional gasp when lifting weights. However, loud grunts, groans, and obscenities are not welcome. Emitting these types of noises only makes you look like an idiot, or a show-off just begging for an audience. If you find yourself grunting like you’re passing a stone, then maybe you’re lifting too much.

Rule #10: The  Loft/EDC is not TYC or Whiskey Dix’s.

Though there are many attractive members, chatting them up during their exercise routine is poor timing at best. They don’t have time to be distracted by lonely singles looking for dates.

These 10 rules are designed to make your life at the gym better. Imagine a world where you can work out without drowning in other peoples’ pools of sweat, where boneheads don’t think they own the joint and the equipment is accessible any time. Well, the good news is that this utopia is actually easy to achieve. All that is required is for people to think of others, or at the least, follow this easy list.  For more information on the Loft and other on campus recreation facilities visit the Recreations Services website at http://blogs.rrc.ca/rebels/.

Check out this video recap of the mental health events Mind it! held on campus during the 2013/14 academic year.

Dependent Children Eligibility

If you have children who are unmarried, natural, adopted or a step child who is under the age of 22 and not working more than 30 hours a week unless a full-time student, they are eligible for coverage through your group benefits plan with Great-West Life. If your child is age 22 or over, they must be a full-time student to maintain coverage until age 25.

A child is considered a full-time student if they have registered in an educational institution for 15 hours a week or more; sometime in the last 6 months. If your child is being paid to attend an educational institution, they are no longer deemed a dependent.

Dependent Children, age 22 to 25 – Don’t forget to reconfirm Student Status

It is important for employees with overage dependent children (over age 22) to remember to update their student status to ensure over-age student dependents continue to receive uninterrupted Health and Dental coverage for the duration of their formal education, or until age 25.

Watch for the student re-certification from Great-West Life each year!

Is your child covered while away at school?

The Out-Of-Country Emergency Care (OOC) provided through your Great-West Life plan only covers emergency medical situations while outside of Canada. An emergency is described as a sudden, unexpected injury or an acute episode of disease. Dependents attending school out-of-country will remain on your Health and Dental plan for the duration of their education, or until they reach age 25.

There are no pre-existing conditions on the OOC coverage; however, if the insured individual does have a medical issue, the condition must be stable and controlled for 3 months prior to their departure from Canada. If you are unsure, you should check with your doctor and Great-West Life.

So what does this mean for your child going out-of-country for school?

If your child is considered an eligible dependent, they will be covered for unexpected emergency medical while out-of-country. For a dependent who is not a student, no benefits will be paid for expenses incurred more than 90 days after the date of departure from Canada in the event of a medical emergency.

For a dependent who is attending school out-of-country, benefits will be extended if approval is given by the student’s provincial health plan. For more information on your provincial health plan, visit http://www.gov.mb.ca/health/mhsip/index.html.

Be aware that any routine or non-emergency services or expenses such as chiropractic care or prescription drugs incurred out-of-country will be reimbursed at the reasonable and customary amount charged in your home province of residence.

If you review your dependent’s coverage needs and require purchasing individual coverage, plans purchased in Canada for students abroad can be significantly less expensive compared to plans available through the school. Red River College employees have access to HUB International STRATA Benefits Consulting Individual Health Dental and Travel service which provides information and assistance in obtaining individual coverage. Contact HUB STRATA at 1-866-787-2826 for more information.

Did you know?

Ceridian Lifeworks has on-line resources that can help you and your child with their transition into post secondary education including articles:

• “Campus Safety”
• “Dealing with Persistent Worry”

For more information or to access these and more on-line resources visit www.lifeworks.com.

The goal of National Immunization Awareness Month is to increase awareness about immunizations across the lifespan, from infants to the elderly.

During the month of August, take the time to make sure that you and your loved ones have received all of the vaccinations you need. By making sure your vaccinations are up to date, you can help prevent harmful diseases from affecting you and your family.

Getting vaccinated is an easy way to stay healthy all year round!

From Health Services

In November 2013, Mind it! partnered with St. John Ambulance to put on two dog therapy events at Red River College.

Our first event was held in the Library Hallway at the Notre Dame Campus. Five certified therapy dogs and their handlers were on hand to help more than 80 people take a break from school and work. The day was a big success that saw students and staff leaving with smiles on their faces and a better idea of how taking care of our mental health can be simple, fun and as easy as petting a cute animal!

Our second dog therapy event was held in the Atrium at the Exchange District Campus.
Approximately 100 people stopped by over the course of the two-hour event to meet the pups and many more people stuck around to ask questions and find out more about mind it! and how animals can play a role in maintaining our mental health.