St Johns Ambulance therapy dogs and volunteers at the Roblin Centre, part of the Healthy Minds Healthy College initiative.

Laura McNaughton, Child and Youth Care student and Healthy Minds Healthy College volunteer – L – spends some time with Pepper.

Earlier this week we had the privilege of welcoming St Johns Ambulance therapy dogs to both the Notre Dame and Exchange District campuses. Students were able to reduce some of their exam period stress by spending time with these beautiful and calm creatures.

On the topic of animal companionship and health, Christine Holowick-Sparkes of the Winnipeg Regional Health Authority writes, “A few minutes of stroking a pet dog prompts a release of a number of ‘feel good’ hormones in humans, including serotonin, prolactin and oxytocin. These help people calm down and relax. Petting a pooch also results in decreased levels of the primary stress hormone cortisol.”

A student spends some time with Cooper the Pomeranian.

There are many additional health benefits related to animal companionship. You can read more about them in Holowick-Sparkes’ full article.

If you want to spend more time with pets, but personal or financial circumstances make it difficult to own your own pet, you may consider volunteering at a pet shelter or even walking a neighbour’s dog.

Thank you to all the students and staff who came out to visit the dogs and to the St Johns Ambulance volunteers for being so generous with their time.

Being with animals is just one way we can care for our mental health, building mental and emotional resilience so that we can better manage stressors such as exams and project deadlines.

What are some other things that help calm you and reduce your stress? Some people take deep breaths, walk, spend time in nature or listen to calming music. Find what works for you and build some time into your study schedule for these healthy breaks.

Breanna Sawatzky, Mental Health Coordinator

Sarasvati Productions has created a new play called Breaking Through that we think staff and students will be interested in watching at the U of W.

The world premiere of this theatrical production is a combination of perspectives on mental health after two years of research and input from almost 400 local community members.

The play runs on several dates: May 23-27 at 8 pm, May 24 at 1 pm and May 28 at 2 pm at the Asper Centre for Theatre and Film (400 Colony Street at the U of W).

Tickets normally run $20 for adults and $15 for students and seniors, but for one lucky winner, you’ll get two tickets for FREE.

Visit your Lifeworks website at www.lifeworks.comand check out what your Employee and Family Assistance Program has to offer.

In order to access Lifeworks, you need the RRC Username and Password:

Username: rrcefap
Password: efap

Then, e-mail wellness@rrc.ca and tell us one thing on the website that you didn’t realize was offered, and you’ll be entered to win! This contest closes on Friday May 5, so don’t delay!!

Note: We will do our best to accommodate your date preference.

For more information, check out sarasvati.ca

The end of term can be a very stressful period, with students experiencing added pressure to complete projects and perform well on exams. In order to help students cope with this stress, we’re welcoming the St. John Ambulance Therapy Dog Program to campus. Students will be encouraged to sit with, feel, touch and pet a trained dog, enjoying the relaxing effect this can have on their mind, body, and emotions.

According to St. John Ambulance, the nation-wide program boasts 3,354 volunteer teams who assisted more than 120,000 clients throughout 2015. Therapy dog teams visit hospitals, retirement residences, care facilities, schools and universities.

Therapy dogs have been on campus in the past, and many students have genuinely enjoyed the visits.

Please join us at the following times/locations:

Monday, April 24 in the Cave Lounge at NDC, 11:30am-1:00pm

Tuesday, April 25 in the Atrium of Roblin Centre, 11:30am-1:00pm

For more information, please contact Breanna Sawatzky at 204-632-2061 or blsawatzky@rrc.ca

Recently, RRC’s Student Employment Services crew put on two excellent Career Café events where College staff from various departments gave students tips and advice to assist in their job search. I was there to advise on, among other things, managing interview anxiety. In this post, I’ve put together some of the common questions I heard from students and some of my replies.

Q. I can’t sleep before an interview because my mind is racing with possible questions and answers. How can I fix this?

It can be particularly helpful to do your interview preparation a day in advance, jotting down your skills, accomplishments and some answers to common questions. Writing these thoughts down on paper will not only help you feel confident (look at all those strengths and skills you wrote down!), but can also decrease rumination – those thoughts repeatedly swirling around in your head as you try to sleep. If you know a particular question is common, come up with an answer you’re comfortable with. Then put the paper away and get a good sleep. Sleep will help your thoughts consolidate in your memory and you’ll wake up feeling even more confident.

If you still find yourself lying in bed, with anxious thoughts keeping you awake. Get up briefly and write them down. Don’t turn on any lights or screens if possible. Tell yourself that you’ve prepared and that you’ll do well. Then go straight back to sleep.

Q. My brain goes haywire in the interview and I can’t put my thoughts together. What can I do to help?

First of all, as mentioned above, prepare a day in advance and get a good sleep. Then, once you’ve arrived at the interview location, but before you enter the interview room, take a moment to practice some calm breathing. You might also want to observe your surroundings, noticing some things around you can help your mind feel connected to the present moment and to keep it from going “haywire”. Notice how your feet feel on the floor, a painting on the wall, any sounds that you might hear.

In this moment before the interview, refrain from using screens or mobile devices. Even if you have to wait a while before being greeted. Simply practice patience and wait. Each calm breath you take will help decrease your feelings of anxiety.

Remind yourself that you’ve prepared and that you’re confident. Don’t feel compelled to answer questions immediately or to talk quickly. Speak clearly, at a conversational pace and allow pauses for you to gather your thoughts. You can actually come across more confident this way!

Q. When I’m in the waiting area, I feel my heart race and I start to sweat. How can I stop this?

This is very common. For many people feel a rush of anxiety right before being called into an interview. The symptoms you’re feeling are your sympathetic nervous system kicking into high gear in order to give you the energy to perform an important task. In that moment, practice some healthy self-talk. Remind yourself that feeling nervous before an interview is normal and common. Remind yourself that you’ve prepared well and are ready to shine. Tell yourself that the rush you’re feeling is you’re body’s way of getting ready for an important event. The interviewers are used to seeing people who are nervous/anxious, since almost everyone shares this experience.

Q. What if I’ve been feeling anxiety for a long time, but haven’t told anyone?

Anxiety is a normal part of the human experience and isn’t always a negative thing. Sometimes it passes and we go right back to feeling calm. Some folks, however, feel anxiety for really long periods of time, really often, or really intensely. Sometimes, it starts to limit achievement or decrease feelings of well-being. In these cases you may want to reach out for help from a Doctor, Counsellor, Psychologist, or self-help agency.

If you’re comfortable approaching your family doctor, this is a good place to start. If you are a student, you can access counselling for free on campus. If you’re enrolled in the student benefits plan, you can access coverage for up to $1000 of Psychological services. If you’d like to work with a community based self-help agency, you can contact Anxiety Disorders Association of Manitoba. These options might seem overwhelming, but start by reaching out where you’re most comfortable.

Do you have any other suggestions on how to manage interview anxiety?

-Breanna

Last week, on March 22nd, Red River College announced two new support services as part of the Healthy Minds Healthy College initiative aimed at enhancing mental health programming for students, staff and faculty.

The announcement coincided with a broader awareness-raising event, in which TSN’s Michael Landsberg — one of the faces of Bell Let’s Talk Day — brought his #SICKNOTWEAK talk to RRC.

L-R: Breanna Sawatzky, Mental Health Coordinator; Laureen Janzen, Manager, Counselling and Accessibility; Michael Landsberg; Adam Taplin, RRC Students’ Association President

Recording Available

We’re happy to make available the recording of the presentation, filmed by eTV.

Prizes

In addition, we had some awesome prizes available to those who were engaged by either:

1. Tweeting using #LandsbergAtRRC
2. Subscribing to the Wellness blog
3. Asking a question live or via eTV

Here are your prize winners:

If you have won a prize, please be in touch with Breanna at blsawatzky@rrc.ca to arrange pick-up. Congratulations to all winners and thank you to all who participated in person, over live stream, and on Twitter.

Below is a Gust Blog Written by Thania Bazan, RRC Student.

How Breathing Techniques Have Helped Me Deal with Physical and Mental Health

Hi! I am a second year student at Red River College Notre Dame Campus and enrolled in the Early Childhood Education Program. I am in my last term and will soon graduate.

In 2009, my life was very different from what it is right now. I had recently been diagnosed with Fibromyalgia, a physical condition in the body that brings pain and stiffness to the muscles. I had also been suffering from depression and anxiety for several years that took me to the Emergency room with suicidal thoughts. I received medication with antidepressants but even with the medication it was hard to feel completely happy and willing to go on with life.

In 2013, I was introduced to The Art of Living Foundation, a nonprofit organization that is present in over 150 countries around the world. This foundation offers a course based on powerful breathing techniques to help with anxiety, depression and different physical and emotional illnesses.

I attended a workshop for a weekend and learned how to practice the Sudarshan Kriya Breathing Techniques. After the first session of practicing Sudarshan Kriya, my body, mind and spirit felt more relaxed. I started practicing these techniques every day for a period of a year. After a year of practicing the breathing techniques, I got enrolled in Red River College, for the first time I felt confident I had a tool that would help me deal with stress, anxiety and depression.

I have been practicing Sudarshan Kriya for the last four years and have been able to see and feel the benefits of practicing these techniques in my daily life. When feeling stressed out, exhausted or simply needing to concentrate for a school assignment, I practice Sudarshan Kriya.

I would like to invite you to explore the option of practicing these breathing techniques for relaxation and awakening of your mind. The Art of Living foundation will be holding an information session at Red River College Notre Dame Campus for people interested in taking this workshop. More information about the information session will be posted on this blog soon!                

Sincerely,

Thania Bazan

If you’d like to write a guest blog please contact Breanna at blsawatzky@rrc.ca

Michael Landsberg, TSN sports journalist and a face of Bell Let’s Talk Day, is bringing his #SickNotWeak talk to Red River College. Come listen to his talk, ask questions and take part in a meet & greet. Help us break down the stigma related to mental health problems.

#SickNotWeak helps people understand that mental illness is a sickness, not a weakness. Michael will speak about his own experience with mental illness and will inspire us to be a more mentally healthy community.

Details

Date: Wednesday, March 22, 2017

Time: 12:00pm – 1:30pm

Where: North Gym, Notre Dame Campus – Livestreaming will be available at all other campuses

This event is for ALL staff, faculty and students. We understand that some of you may be in class or teaching class at this time, but we hope you consider attending and allowing your students to attend as well.

Lunch and Prizes

Come early for a FREE pizza & pop lunch.

There will also be prize draws where attendees can win restaurant gift cards, movie passes and even a visit to Thermea! Details regarding how you can win will be announced at the event.

Announcements

This event is a part of the Healthy Minds Healthy College initiative. Some exciting new programs and services related to mental health at RRC will be launched at this event. Don’t miss it!

Engage in the conversation on Twitter, using #LandsbergAtRRC on March 22nd.

The Get Movin Challenge Winners for 2017 were announced in the Cave today. For the entire month of February, staff and students at RRC met the challenge of reaching 7,000 steps per day. Three separate prize categories were made, with entry into each level’s draw based on the amount of days with 7,000 steps reached. As the prize winners were announced, folks also enjoyed a pancake breakfast put on by the RRCSA, with proceeds going to the Food Bank. Thanks to everyoneattending today, and all of those who participated in the Get Movin Challenge, we already look forward to next years Challenge!

Bronze Level Winners (min 10 days)

Rebels Pack Winners: Dennis Korabelnikov; Lynn Gibson; Chad Smith; Samantha Feal; Debra Wutke; Tracy Luedtke; Ray Hoemsen; Laureen Janzen; F. Rick Pizzi; Penny Rawson; Roberta Mack

Yard Game Winner: Lynn Thompson

Lawn Chair (provided by Great-West Life) Winner: Erika Skaftfeld

Beach Umbrella (provided by Great-West Life) Winner: Leslie Ternowetsky

Yoga mat (x2) Winner: Marie Graff and Lauren Waples

Cooler basket (provided by HUB STRATA) Winner: Derek Reykdal

Silver Level Winners (min 15 days)

Athletic Therapy session Winners: – Riann Ritchot and Cynthia Alles-Parasidis

$50 Gift Card to Jane’s Restaurant Winner: Lana Neufeld

1 Free Rec Services Fitness Class Winner: Karen Di Pietro

Saje Wellness Diffuser with Oil (valued at $100) Winner: Hellen Pollard

1 Pair Snow Shoes Winner: James Slade

$100 Golf Dome Gift Certificate Winner: Diane Brown

Photoshoot (valued at $175, provided by Lindsay Rowan) Winner: Patrick Griffith

Gold Level Winners (min 20 days)

$200 Thermea Spa Gift Certificate Winner: Sean Audet

$200 Visa Gift Card Winner: Faye Bychuk

$200 Float Calm Therapy Centre Gift Certificate Winner: Maria Turla

$200 Sport Chek Gift Card Winner: Lindsay Allan

Door Prize Winner

2 Pack of Manitoba Moose Tickets Winner: Michelle Johnson

Are you a female or non-binary student who struggles with feeling dissatisfied with your body? If so, you’re not alone. Many students struggle with poor body image and the negative thoughts that accompany those feelings.

There is hope. You can improve how you feel and think about your body. RRC is offering a student-run program called The Body Project that is designed to help students feel better about their bodies.

This two-session program will be held in the Notre Dame Campus Diversity Centre (D208) on March 6 and 13 from 4:30-6:30 pm.

Pizza dinner is provided and spaces are limited, so register soon!

You can register by calling 204-632-2061, emailing blsawatzky@rrc.ca or filling out the online form here: https://blogs.rrc.ca/counselling/resources/body-project/