Last week RRC hosted two Anxiety Forums. For each event, we invited a prominent local Psychologist to speak about anxiety and then answer audience questions on the topic. The sessions were jammed full of thought provoking and useful information. Below are the 9 learnings that most resonated with me.

1. Anxiety is adaptive. The physiological reactions related to the feeling of being anxious helped our ancestors survive. When threatened, increased heart rate, greater blood flow to large muscles, and sweating all helped early people escape danger and survive disasters.
2. The best response to a panic attack is to “sit and breathe.” Often people feel like when they’re having a panic attack, they have to leave the situation they’re in (eg. classroom, bus), but leaving the situation is not necessary. Sit through it, breathe, and it will pass. In addition, picking something visual in your surrounding on which to focus can be helpful.
3. Facing fears gradually AND regularly is best. Just as you wouldn’t pick up a huge, heavy weight on your first visit to the gym, you shouldn’t face your worst anxiety provoking situation all at once. Start gradually, by exposing yourself to a situation that challenges you in a manageable way. For example, if you have major anxiety around public speaking, you might start raising your hand in class every day until that action no longer feels unbearable. Then you’d move on to regularly practicing another activity that gets you a little closer to your end goal of public speaking. The keys are gradual AND regular. If this process isn’t working, chances are you’re either not doing it gradually enough or not often enough.
4. Feelings are King. We tend to focus a lot on our feelings, because they’re very obvious to us. This can lead us to ignore the thoughts and behaviours that surround an anxiety provoking situation. Feelings, thoughts, physical reactions, and behaviours are all connected though, with each influencing and being influenced by the other. Starting to recognize the thoughts and behaviours that feed into anxiety can be a good beginning.
5. Realistic thoughts are better than positive thoughts. Empty positive thoughts, such as, “everything will be okay,” are not grounded in strength, and therefore are not as helpful as realistic thoughts. “I’ll do well on this test if I give myself enough time to study and get a good sleep tonight,” is more likely to be a helpful thought, decreasing anxiety, since the thought is more realistic.
6. Think through your anxious questions. If you keep saying to yourself, “what if I fail?, what if I fail?,” answer that question with what is likely to happen. Will you have to do better on the next test? Will you have to retake a course? Answer the ruminating question and then find ways to work toward success.
7. Periods of reflection are important. Take time on a regular basis to reflect on how your mental health is doing. What’s important to you? What would you like to improve? What are some habits you’d like to work on? What are some things that are going well? Make realistic plans to reach your mental health goals.
8. You will never have 100% control. As much as we’d like 100% control (so that we’d never have to feel anxious again), this is not going to happen. Instead, we have to grasp on to the little piece of control we do have and build on that.
9. Sometimes we can manage on our own and sometimes we need help. Some of the strategies both Dr. Ediger and Dr. Abdulrehman discussed required being able to create plans, assess our thought patterns, come up with healthier thoughts, and try new ways of coping. Sometimes we can manage this process on our own. Sometimes a friend or family member can help us. Other times a professional like a counsellor or psychologist can be very helpful. If you’ve tried to make a change on your own and have faced road blocks, perhaps meeting with someone would help.

RRC students can set up a counselling appointment here.

RRC staff can set up a counselling appointment here. User ID: rrcefap        Password: efap

Check out the Anxiety Disorders Association of Manitoba for a lot of great information and resources.

These are 9 learnings from the Anxiety Forums that stood out to me. Are there any points you’d add?

Breanna

The Wellness Committee’s Mental Health Subcommittee has arranged two wellness walks as part of the Get Movin’ Challenge. Those who are involved in the Get Movin’ Challenge ae trying to log 7,000 steps per day, through a variety of activities, although you don’t have to be signed up for the Challenge to come out.

The wellness walks will be great opportunities to log some steps, while getting fresh air and connecting with friends and colleagues. Students, staff, and faculty are welcome. There is no need to register.

The Plan

We’ll be meeting at noon. Everyone is welcome (students, staff, and faculty). After a short teaching on mindful walking, we’ll head out together for a 30 minute walk, logging roughly 3000 steps. Mindful walking is not a fancy or complex idea; it’s simply the practice of being aware of your experience as you walk.

After the walk, we’ll gather together, enjoying some fair trade tea and hot chocolate, courtesy of the Wellness Committee.

Why a Wellness Walk?

We know that being active is great for our physical and mental health. Outdoor, mindful walking with friends leads to many health benefits, including better mental clarity, a boost in positive emotions, and improved self-esteem. Taking a break from studying or sitting at your desk, getting out for movement, sunlight and fresh air will actually make you more productive over the course of the day. So, come out and join us!

When & Where

NDC

Date: February 28th

Meeting Location: The Cave Lounge

Time: 12:00 noon – 1:00 pm

EDC

Date: February 27th

Meeting Location: Roblin Centre Cafeteria

Time: 12:00 noon – 1:00 pm

*We’d like to send a special thanks to Dayna Graham and Debbie Donato for their help in coordinating the EDC walk.

February is Psychology Month; a time when Psychologists engage the public, educating us on how psychology works to help people live healthy and happy lives. (Canadian Psychology Association)

To celebrate Psychology Month, the Manitoba Psychological Society has organized a variety of educational seminars for the public on a wide variety of psychology-related topics. RRC is fortunate to be hosting two such events. We’ve called them “Anxiety Forums.”

The forums are a part of the Healthy Minds, Healthy College initiative and are supported by the Staff and Student Wellness Committee and the Students’ Association. Each forum will  include a talk by a prominent Psychologist as well as Q & A with the audience. Pizza lunch is provided during both forums.

What is Anxiety?

According to the Anxiety Disorders Association of Manitoba (ADAM), everyone experiences anxiety from time to time. It’s completely normal and can even be helpful. For example, if you’re anxious about an upcoming test, your anxiety can motivate you to study well. However, anxiety can sometimes become severe and negatively affect your life. If your anxiety has reached this point, you may have an anxiety disorder.

Here at RRC, Counselling and Accessibility is constantly working with students who are experiencing problems with anxiety. These problems affect academic success and overall well-being.

Anxiety Forum Details

During the two forums, the speakers will share helpful coping strategies related to managing anxiety in a College setting. Although the primary target audience is students, staff and faculty will no doubt benefit from the material presented and discussion to follow.

Registration is not required. All are welcome.

EDC: February 17th at 11 am in P107 with Dr. Rehman Abdulrehman

NDC: February 15th at noon in the Orange Lecture Theatre with Dr. Jason Ediger

This forum will also be recorded and streamed by eTV for the benefit of regional campuses.

Follow the link below to view the Anxiety Forum live streaming presentation: http://blogs.rrc.ca/etv/streaming/

Click on the ‘Live Stream’ image to play. No username or password is required. The stream will go live shortly before the presentation begins.

During the live presentation, you are encouraged to ask questions or add comments. To do so, please click on the “word bubble” icon found on the bottom right of the player. Please include your name, email address (if you require a follow-up response), and a subject heading.

Note: You can also use the “word bubble” to report any technical issues.

More About the Presenters

Dr. Jason Ediger, C. Psych.

Dr. Ediger has a special interest in blending cognitive behaviour therapy with mindfulness based approaches to change and coping. His practice focuses on anxiety, mood difficulties, chronic pain and health concerns in adults and adolescents. He has extensive experience with disability claims and return to work issues. Read his full bio here.

Dr. Rehman Abdulrehman, C. Psych.

Dr. R. Abdulrehman is clinical psychologist with specialist training and experience in cognitive behavior therapy. He specializes in working with a broad range of anxiety, anxiety related disorders, and stress, with almost a decade of experience having worked at the Anxiety Disorders Clinic at St. Boniface Hospital. Read his full bio here.

Breanna Sawatzky, Mental Health Coordinator, is happy to come speak briefly to classes in order to promote awareness of these events. Contact her at  204-632-2061 or blsawatzky@rrc.ca to set up a time.

While the news is often full of negative stories, the past couple of weeks have been particularly brutal. Between the US travel ban and the Mosque attack in Quebec City, it’s understandable that people in general, and Muslim people in particular, might be feeling additional stress and anxiety. So, how do we take care of ourselves and our communities during such tragic times, when violence and discrimination are so clearly on our minds? Here are some ideas:

1. Be a good friend. Since Muslim Canadians were the target of violence in the Quebec City Mosque attack (a shooting our Prime Minister labelled a terrorist act), it’s important that non-muslims act as allies. It would be good to check in with your Muslim friends, classmates, and coworkers. Let them know that you’re thinking of them. Offer practical support and help. Let them know you stand for diversity and value the Muslim members of your community. Speak out against violence and discrimination.
2. Take media breaks. Sometimes, in our efforts to remain informed, we become glued to news, radio, and social media updates. While it’s important to know what’s going on, taking breaks from media is key to maintaining our well-being. Select certain times of the day when you will be media free.
3. Practice self-care. When times are hard it’s even more important to practice good habits like getting enough sleep, eating balanced meals regularly, and being active. Find a bit of time to do something to nurture yourself. It can be as simple as chatting with a friend, sipping a cup of tea, or playing your favorite game. Self-care may feel selfish when horrible things are happening, but we need to care for ourselves so that we can maintain our strength, stay well, and support others.
4. Act in solidarity. When things happen that remind us of the bad or negative in the world,
   

   Winnipeggers attend vigil to honour the 6 people killed in the Quebec City Mosque attack. Photo from CBC.ca

   we can act in ways that support peace and good. Attending a vigil or gathering of others who are grieving can be helpful. Donating money, time, or kind words to organizations that work for diversity and inclusion can help the minority group that has been targeted, while increasing our own feelings of well-being. Some organizations working to support Muslim Manitobans are Islamic Social Services Agency and Manitoba Interfaith Immigration Council. At RRC, the Intercultural Mentorship Program offers students and staff opportunities to make friends, learn about other cultures, develop awareness of own cultural lens, strengthening the sense of community and creating a welcoming and inclusive campus.

5. Limit ruminating thoughts. If you find thoughts about the tragedy circling through your mind, keeping you from sleeping or concentrating on other tasks, take a few moments to write your thoughts down and then put the piece of paper away. Alternatively, you could imagine the thoughts being placed inside a balloon and floating away.
6. Reach out for help. Tragedies and uncertain times affect us all differently, depending on our personal circumstances, relation to the tragedy, and our coping skills at the moment. If you could use some support in coping, reach out.
   • RRC Staff can access the Employee and Family Assistance Program: http://blogs.rrc.ca/hr/wellness/employee-family-program/
   • RRC Students can access Counselling supports: http://blogs.rrc.ca/counselling/personal/

Breanna, Mental Health Coordinator

Written by Rachelle Pascal Carrick

Feeling a little down? Perhaps this may not be a complete surprise to you as today has been deemed to be the most depressing day of the year, “Blue Monday”. Popular culture has reported that the third Monday in January is said to be the most depressing day of the year due to a combination of cold weather; the post-holiday blues; over spending in December resulting in increased debt, and broken New Year’s Resolutions. Although Blue Monday lacks scientific evidence, it has sparked a conversation about mental health and the seriousness of clinical depression. Whether you believe Blue Monday is a “thing” or not, there are things you can do to improve the quality of your life and your mental health in the coldest months of the year.

Check out this link for tips and suggestions for improving your mental health.

http://www.torontosun.com/2017/01/13/today-is-the-most-depressing-day-of-the-year

The RRC Wellness Initiative is a movement at the College that’s partly formal, and partly organic. Formal: The wellness committee, the wellness steering group, and RRC departments. Organic: The many informal groups and individual students and staff who participate in wellness conversations and actions each day.

These actions, both strategic and grassroots, are moving the needle on wellness programming, resources and supports for students and staff.

Two years ago, the wellness committee created a definition of wellness.

In part, we call it “a positive state of well-being, driven by a lifelong, dynamic process of change and growth within oneself, with others and with our environment. It is distinct from the concept of “absence of illness”. Our concept of wellness is holistic – it involves multiple dimensions, including emotional, social, spiritual, physical, intellectual /career, environmental and financial. These dimensions interact continuously, influencing and being influenced by one another individually and collectively. Do you find that this description resonates with you?

Interestingly, some leading research refers to wellness as a skill, not just a state. I’m interested in that concept – the idea that we can develop the ability to cultivate and maintain stronger wellness over time is a powerful one.

Many people find that when we speak of wellness in terms of dimensions, it’s easier to look at the areas that seem less in balance and to gain perspective on why and what to do about it (if anything!) For example, I’m not going to train for a triathlon this year because my husband just started a new business. I want to help him with his set up because emotional and financial wellness is more important to me and my family right now than completing the big race. So, that’s okay with me. Seeing this choice in the context of wellness dimensions, I  I feel less likely to put on the self-guilt about not tackling the triathlon.

Meanwhile, I’ve also noticed how much spiritual wellness has been a huge focus for me in the last year, and I can see how that’s filled a gap in my life compared to previous years, so it reinforces for me that this dimension is really feeling healthy right now and I want to keep that up.

What dimensions feel more in balance for you right now, and less in balance? Do you have a sense of why and does it make sense for you right now? If not, consider taking steps to work on that dimension of wellness this year. This might include using resources and supports available here at RRC, or it might involve things external to the College. Or both!

RRC uses the visual of a “wellness wheel” to get our definition across in an approachable way. Have you seen the wellness wheel around campus? It’s on event posters, on display banners and posters, and has been incorporated into various guide books and communications. Keep an eye out for it – it highlights events and programs that tie into the initiative.

Speaking of events, the Wellness Committee has done a ton of work over the past two years to deliver events and programming for the benefit of students and staff. This year, we expanded on our partnership with the Students’ Association to deliver Thrive Week from October 3 to 7 – a mental health awareness week for staff and students (previously just for students). Highlights we heard across the board were the therapy dogs and the featured speaker Nova Browning Rutherford. Our next signature event will be the 2nd annual Get Movin’ Challenge throughout February. We look forward to distributing pedometers, signing people up, giving away prizes, and reducing sedentary behavior during the coldest month of the year! We also have other key goals for the year, including the development of some personal wellness self-assessment tools, adding new wellness activities to our next RED Forum, and better targeting our newest employees to get them plugged into RRC wellness.

Lastly, I mentioned earlier that wellness at RRC includes grassroots individual conversations. I invite you to read an amazingly candid and heartfelt story from an RRC student named Cassandra Cardy who has initiated a conversation about her mental health with her readers via a blog post. It’s up on the Mind It! site and it’s profoundly moving. I urge you to check it out.

Red River College Students’ Association (RRCSA) has partnered with the College’s Healthy College Healthy Minds initiative to bring students and staff more opportunities to de-stress, learn about their mental health and join the mental health conversation. This week long series of events, held at both Notre Dame and Roblin Campuses, offers a wide array of activities for both staff and students to participate in including:

-Paint Night
-Meditation and Yoga
-Speaker Series
-Music
-Therapy Dogs
-Mental Health First Aid Training
-and more activities!

Please view the Thrive Week Guide below for times, dates and a full listing of all activities.

Notre Dame Campus Thrive Week Guide

Roblin Centre Campus Thrive Week Guide

Whether you’re moving, in transition, or you’re starting over, LifeWorks is here to help you through the changes in your life.

You may be leaving home, starting a new job, getting used to a roommate, or adjusting to life as a single person. Maybe you’re coping with a health change, or the challenges of a new phase of life. Contact LifeWorks any time, 24/7, to speak with a professional consultant for confidential support and resources.

You can also log in any time to www.lifeworks.com to access helpful online resources such as these:

• A new infographic on Getting Over a Breakup.
• A new podcast: Coping with Loss. A leading expert offers guidance for those going through a death, divorce, illness, or other painful event and describes how to come out stronger and more resilient.
• Our recordings, Navigating Workplace Change and Growing Stronger Through Change.
• Booklets, articles, and audio content in our Change and Resilience Toolkit.
• Articles on Coping with Change, Growing Stronger Through Change, Deciding to Move in with Your Partner, and Thriving Through Workplace Change.

Call LifeWorks toll-free, any time: 1-877-207-8833
TTY: 1-877-371-9978
You can also visit www.lifeworks.com
(username: rrcefap; password: efap).

I’ve got two young kids, a full-time career, a busy husband, and no parents or siblings in Manitoba. It’s it’s hard to juggle all the moving parts that come with a fast-paced life. I’m sure you can relate in your own way!

It is said that wellness is many things: a state of being, a skill, a journey. I’m writing this post to share my encouragement about what it takes (and doesn’t take) to “keep it together!” This is my first post on this topic.

I heard a working mom once reply to the question, “can we have it all?” by saying what we often hear: “Yes, sure we can! We just can’t have it all at once.” You know what? That comment falls a bit flat for me.

I’ve heard a response that resonates more deeply, which is “no, we can’t actually have it all – and when we are able to reconcile this truth and make peace with it, life actually gets happier.” Now, that’s a statement that challenges me and makes sense at the same time. Why? It’s not about settling. This is about realigning what your priorities actually are, being grateful for the things you do have, and finding peace and happiness as you are.

One big struggle I deal with on a regular basis is the lack of immediate family I have in Manitoba. I came to live in Winnipeg nine years ago with my husband, but we weren’t sure if we were going to stay after he finished law school here.

Well, we stayed. It’s not a surprise that my family didn’t follow us out here – after all, life continues for them back home, but I never realized just how much I would be longing for help, support and overall sharing of life’s ups and downs with our parents and siblings who live two and three provinces away. I openly admit that I envy other moms who tell me how their kids are going for a sleepover to Grandma and Grandpa’s house on the weekend or that a sibling is helping out when someone in the family is sick.

So when I look at this one example, can I have it all? Well, if “it” includes having family present in our daily lives, then no, I can’t – at least not in the clichéd sense, and that’s not likely to ever change.

But there’s a beautiful saying by Theodore Roosevelt that helps me with this and I want to share it with you — Comparison is the thief of joy.

What a good thing to remember. And if you are like me, I love my joy! So what a powerful thought to realize that comparison allows joy to be stolen.

When I find myself in the mire of comparison, I will sometimes have a bit of a “pity party” – which basically just means that I allow myself to feel upset without self-judgement. Sometimes, along with that, anger or resentment bubbles up in there – I know how to let that fade. It always does. But while it’s around, it’s an ugly feeling.

When we’re comparing ourselves to others,  it’s good to get in the habit of noticing it. Just to be aware what happens in that split second can be so revealing. We are conditioned to think that comparison is a motivational tool that propels us to improve our own situation, but  it’s also a dangerous mental habit. Is becoming “motivated” by the act of comparing yourself to someone actually worth your joy?

In sharing with you my thoughts in this area, I’m also happy to tell you that there is one aspect of my life where I’ve actually got this lesson somewhat figured out. It’s regarding what my kids are “supposed to be doing” at their ages (of 5 and 3). I often get asked, “so did you put your kids in soccer this spring?” “Are they in hockey yet?” “What about swimming?” “Kindermusik? It’s the must-have class this year!” It makes me chuckle when I enter conversations like this, because I have a clarity that brings me so much peace.

Here’s my clarity: I can only do with them what I can, and I can’t take both of my kids to many of those kinds of activities at the same time without being run ragged, so I am choosy. I also need my own time! And on top of this, frankly, there is simply no rush – I really can’t say this enough.

So for us, my 5 year old daughter had some dance classes about a year ago, and she had some swim lessons in the winter. Meanwhile, my 3-year old son hasn’t started a single “activity” yet. And you know what? It’s great. Both my kids are both active, joyful, social, super bright, funny, silly people who have talents and gifts – some of which are developing with mom and dad, some at daycare, some on their own – and others which will develop as time passes. I’m looking at piano lessons for my 5 years old this summer. Maybe. But you know what?  I’ll never look back and wish I hadn’t “missed the boat” on getting them into 3-year old soccer twice a week and that they’ve lost some critical developmental milestone from not having had the chance to kick a ball and eat a snack (the most fun part of soccer). I just know this.

I share this lesson with you to encourage you – if you’re feeling like your decisions are sometimes being driven by the “norms” you see happening in your peer group, take a step back and remind yourself that you forge your own norm, no matter what stage of life you’re in. Your circumstances are unique, your needs are your own, and someone else’s life trajectory will never be the same as yours, so your decisions don’t need to be the same either. It’s about letting go of comparison.

What are the things you find you struggle with comparing against others? Do you take comfort in anything I’ve shared with you? What has given you peace? How do you “keep it together?” Parents and non-parents alike, I’d love to hear your comments.

Before I started gardening, I thought it was a nice pastime for sedentary folks.   Was I wrong !!!   8 years ago I moved into a new home & decided that on the May Long weekend I wanted to create a flower garden in a corner patch of my yard.   I’d never embarked on this type of activity before, so basically I winged it.   In a matter of 3 days, I dug up the space & charted out my flower patch; I hauled bricks from the store to the car to create the flower bed; shoveled a truck load of dirt into the garden. I was exhausted and elated at the same time!   My first DIY project was underway.       Then it was onto research of best plants to grow in that area – do I want annual or perennials? Or a combination … hmm, so many choices!   I especially enjoyed digging in the dirt, carefully planting my chosen gems

During the course of that summer, I proudly watched the flowers and plants grow & prosper, I felt a sense of accomplishment and happiness, which continues today as I’ve expanded into vegetables and herb gardens. I like the physical aspects of gardening as well as the stillness that I feel as I prune and pluck the weeds, at one with the earth.   I experienced the other side of the emotional spectrum as well – cursing the weather; disappointment when a prized perennial doesn’t return the next season; seeing my lilies get consumed by bugs seemingly overnight!

Check out this great article that captures all the fantastic health and wellness aspects of gardening – The Dirt on Gardening!

Nancy Cumbers