Post-secondary school can be exciting and full of opportunities – but it can also be overwhelming at times. Whether you’re adjusting to a new environment, juggling coursework and finances, or managing your mental health, it’s completely normal to face challenges along the way. The good news? You don’t have to face them alone. That’s where Peer Support comes in.

What is Peer Support?

Peer Support is emotional and social support offered between people who share a common lived experience — whether that’s navigating mental health challenges, coping with stress, or managing difficult life circumstances. It’s built on empathy, understanding, and shared experience — not judgment.

When you connect with a Peer Supporter, you’re talking to someone who gets it. They’ve faced similar struggles, learned ways to cope, and are now trained to listen and support others.

Why Connect with a Peer Supporter?

Talking to a Peer Supporter can:

• Reduce feelings of isolation
• Improve your mental well-being
• Enhance your academic success

When students feel supported, they’re more likely to stay engaged in their studies and reach their goals — including graduation.

Who Are Peer Supporters?

Peer Supporters are RRC Polytech students who have experienced their own mental health challenges or difficult life events, either personally or through a loved one. They’ve come through those experiences with greater resilience and have completed an 18-hour Peer Support training program to help them support others with compassion, understanding, and skill.

They’re not counsellors — they’re peers who listen, encourage, and walk alongside you as you navigate your own path to well-being.

Here’s what one of our Peer Supporters has to say about the program, “…the Peer Support Program offers a unique method of mental health support that is not clinical and provides tremendous opportunities for growth and community. Being a peer supporter allows me to help others in ways I wish I had when I was in crisis or generally struggling. Through training,  I’ve been able to learn many ways to offer support to not only others, but myself as well.”

Shianne Evoy, Early Childhood Education

How does Peer Support work?

• Students can browse the Peer Supporter profiles and choose to book an appointment with a peer they identify with.
• Appointments can take place in person or virtually.
• Peer supporters listen without judgement by using active listening and can help students feel validated.
• With ongoing support, the peer can help the student develop coping and self-advocacy skills and other strategies to navigate personal challenges and academics.

Take the Next Step

If you’re feeling stressed, overwhelmed, or just need someone to talk to, reach out and make an appointment with a Peer Supporter. Sometimes, a simple conversation with someone who truly understands can make all the difference.

For more information or to book an appointment, click here.

Sources

Mental Health Innovations

CMHA – Campus Peer Support Program

Peer Connections Manitoba

World Suicide Prevention Day – September 10, 2025 is more than a date on the calendar—it’s a global moment to shift our conversations from crisis to compassion. With the national theme “Changing the Narrative on Suicide,” the Canadian Association for Suicide Prevention (CASP) is leading this initiative, championing Indigenous life-promoting practices, community healing, and shared hope. Individuals and communities are encouraged to adopt hopeful and compassionate communication to elevate life promotion and decrease stigma around suicide.

How to get involved?

Virtual Event

On September 10, 2025, CASP will host a free virtual event (11:00–12:30 PM CST) titled “Indigenous Knowledge and Life Promotion: Changing Narratives on Suicide.” This powerful session will feature:

• Elder John Rice, a Third-Degree Member of the Three Fires Midewiwin Society and Knowledge Holder at Dnaagdawenmag Binnoojiiyag Child & Family Services, who will weave traditional Indigenous teachings into suicide prevention.
• Métis scholar Lindsay DuPré, who will highlight how relationships with knowledge, grounded in Indigenous Science and lived experiences, can foster life promotion and well-being.

The event will close with a Global Candle Vigil—participants are invited to place a candle in their window at 8:00 PM local time to “Light a Flame of Hope” across time zones.

More information about the event and steps to register can be found HERE

In Person Event

Show your support for suicide prevention efforts, celebrate those who have died by suicide and strengthen our community and connections by joining the Winnipeg Suicide Prevention Network and community partners on September 10 to honour World Suicide Prevention Day.

This year’s event is about changing the narrative on suicide and hearing stories. Those who have been touched by suicide in their lives, and all those who wish to engage in positive ways to improve their own mental health are encouraged to join us. Everyone is welcome.

Last year, we helped plant the Forest of Hope at Whittier Park. Come out to plant more trees, hear from speakers, be part of the Love Notes Campaign activities, rock painting, and reflection. Light refreshments will be provided.

When: Wednesday, September 10, 2025, 10 a.m. to 1 p.m.
Where: Whittier Park: Forest of Hope, 836 Rue St. Joseph

On Campus Event

Visit the Campus Well-Being table on September 10 at NDC (11 am- 1 p) or September 11 at EDC (11:30 am – 1p) and learn how to start the conversation today. Every chat, no matter how small, builds a more supportive and understanding society. Together, we can make a difference and prioritize suicide prevention, ensuring everyone gets the help they need.

In Crisis or concerned for someone? Call or Text 9-8-8 Suicide Crisis Hotline.

RRC Polytech Counselling offers Same Day Crisis Services during business hours.

Sources:

International Association for Suicide Prevention

Canadian Association for Suicide Prevention

Many of us feel the continued pressure that the global pandemic has brought into our lives. Many of us are still working and learning from home, which can feel not very reassuring for some. In contrast, others may feel comfortable with the continuation of virtual life. Many of us are also sitting in a place where we feel tired and unsure of what the future has to bring. The Campus Wellness Team curated resources that approach wellness through a holistic lens- meaning the body and mind are parts of ourselves that require care during challenging and difficult times. Prioritizing caring for our mind and body during grief helps us combat isolation. And It gives us the tools to be able to support our mental health.

Below you will find some resources to help maintain physical and mental wellness during a time of social distancing. For additional information, continue to check www.rrc.ca for updates. 

RRCP Recreation Services

• Monthly fitness challenges – challenge your friends to see how many you can accomplish at home!
• New: Weekly Fitness classes facilitated live- Check out staff and student news 

Fitness Apps 

Several are free, but check to ensure before you download. Some examples include: 

• Tone It Up (Apple and Google Play) 
• New: BodySpace – this includes an online community component (Free)
• New: 7 Minute Workout: Fitness App (Apple and Google Play) (Free with paid options) 
• New: NIKE Training Club App (NTC)  (Free with paid options)

Fitness Bloggers 

Follow your favorite fitness professional on social media, or check out a new community to share your progress. 

• New: Reebok Fitness Blog (Free)
• New: Tanya Poppett and Morgan Rose Moroney 
• New: Well For Culture – Indigenous Health x life-ways 
• New: Budget Friendly Easy Gluten-Free Recipes | Bites of Wellness *A delicious blog 
• New: Home – Fitty Britttty

  Many fitness facilities and companies are live streaming classes or providing online content. Check your local yoga studio, gym or other fitness facility to see if they are hosting anything. Alternatively, check out one of the options below. 

Fitness Subscription & Online Classes 

Please note that these options may involve fees. 

• Peloton * free 60 day trial 
• New: Animal Flow (Subscription fee of $19.99 month, can be performed at home and all movements are bodyweight, no equipment)
• New: FitOn * Free virtual workout classes  
• New: Joyn- Joinful Movement – One month free  
• New: Workout Videos | Fitness Blender – * free workouts from bodyweight to stretching 

Fitness Streaming  

• New: The Fitness Marshall-  Free youtube videos optional subscription for live classes  
• New: eHowFitness – YouTube – *Short 2min clips on everything fitness related 
• New: Group Fitness Classes — My Body Fitness & Nutrition (mybodywpg.ca)– First Class Free- Winnipeg Based  
• New: Little Sports – YouTube – * exercise at home for kids….parents also encouraged 

Mindfulness & Meditation 

• MindWell-U 30 Day Mindfulness Challenge ^ 
• MindWell-U Virtual Drop-in Mindfulness Class ^ 
• New: The Science of Wellbeing– Free Course from Yale University  
• New: A 12-Minute Meditation to Reconnect with Yourself – Mindful 
• New: All articles – Headspace ( Free Trial for one month)  

  Mental Health Bloggers 

• New: The Holistic Pyschologist youtube
• New: Theempoweredtherapist Instagram
• New: The Latest Kate Instagram
• New: Nedra Tawwab instragram 

Relaxation 

• ADAM* audio guided relaxation 
• Clear the Deck exercise to calm worry* 
• New: Free Relaxation Downloads (innerhealthstudio.com)– Free guided relaxation 
•  New: Ergonomic Assessment Tool
• New: TimeOut app – ensure that you are taking necessary breaks
• Drink tea 
• Put on music and dance
• Mindful walking, eating, sitting
• Take a bath
• Take a shower
• Audibly Sigh
• Spend time with a pet
• Right down your worries
• Connect your breathe

Social Connection 

• Check staff news for events organized by Campus Wellbeing  
• Connect with mental health coordinator 
• Schedule a fitness and lifestyle consultation 
• Schedule an informal coffee break on WebEx. Grab your beverage and just chat about whatever you feel like. 
• Challenge yourself to reach out to colleagues and friends  
• Send voice messages or hold video calls with friends and family 
• Plan a skating day at the Forks 
• Send in a Cheers for Peers to a colleague
• If children are home from school, consider creating a daily schedule 
• New:  Take a course at McNally Robinson 
• New: Meet friends at the Winnipeg Art Galley- Free and Paid Classes  

Creativity 

• Stream an Opera performance 
• Virtually tour a museum* 
• Dance! Or learn a tik tok dance 
• Cook or bake 
• Join our virtual paint night event monthly 
• Doodle or colour 
• Put on some music or play an instrument 
• New: Make your own Mukluks in a local Leather Creations class
• New: Learn how to Urban Sketch 
• New: Arts Alive | Programs | National Arts Centre (nac-cna.ca)- Free and Paid classes and workshops on art

Stress and anxiety are normal reactions to abnormal situations. Now more than ever, it’s important to prioritize self-care and finding activities that help us feel grounded.   Reach out to the Campus Well-being Team if you have any questions about campus Mental Health and Fitness resources.

As we step into the new year, MindWell is offering bite-sized programs and classes to help you create lasting positive change to support your mental health and wellness into the new year. Below are some of the offerings of MindWell programs and drop-ins available to RRC Polytech, staff, faculty and students.  All you have to do is sign up for a MindWell account and you will have access to all mental health workshops and drop-ins. 

What’s on Offer?

• Taking Care of the Mind that Leads

For all managers and people leaders, learn how to ground and remain resourced, relaxed and responsive as you effectively lead your team to success.

Learn more >>>

app.mindwellu.com/rrc/webinar

• Learn to Meditate: Modern Mindfulness for a Busy Life

Akin to training your muscles at the gym, mindfulness capabilities can be strengthened by meditation. Learn the basics and create your own simple meditation practice.  All skill levels welcome! 

Learn more >>>

app.mindwellu.com/rrc/dropin#thu_programs

• Choose Your Own Well-Being

MindWell’s virtual mindfulness studio with drop-in classes every day of the week! Sign up for one of these 20-minute sessions to get your daily dose of mindfulness and community! Find what works for you, and learn new skills to support your wellness.

Learn more >>> 

app.mindwellu.com/rrc/dropin 

If you have any questions please feel free to contact our Mental Health Coordinator, Pamela at pvillafranca@rrc.ca

The holiday season can be both exciting and stressful. Exams may have left us feeling tired and in need of tuning in to the creative parts of ourselves. Practicing art and embracing our own creativity can help us feel grounded and is a beautiful form of self-care.  Please join us for a free Paint Night to take care of ourselves as we enter the winter season.

The Details

Date: December 16^th, 2021

Time: 6-8pm

Platform: WebEx

REGISTER HERE.

Kisa MacIsaac, RRC grad and owner of Power of Painting, will (virtually) lead you through an evening of self-care as you create your very own painting.

THRIVE events encourage balance and self-care that in turn supports good mental health. All THRIVE events are offered at no charge to participants and are open to staff, students, and faculty.

Need Supplies?

For this virtual paint night, you’re welcome to use your own supplies or sign up to borrow a supply pack. Supply packs will include the canvas, paint, and brushes and can be requested when you register. Brushes and unused paint must be returned to your campus so they can be reused.

We have a limited number of supply packs, so be sure to register early.

There is abundant evidence that taking time to express ourselves through creativity in a social group improves mental health and overall well-being. Don’t miss this chance to make yourself a priority.

More on the Instructor

Kisa MacIsaac (she/her) is Métis, a mother, artist, educator, and a RRC graduate (ECE diploma 2005). She works in a nonprofit early learning and

childcare program in Winnipeg’s inner city and leads wellness painting events as well as creating custom artworks. Making art is medicine –

it has the power reduce stress and anxiety, it is relaxing. Everyone can make art, it’s all about letting go of fear and just creating and going with the flow!
Check out: Power of Painting – Workshops and Art by Kisa
Facebook.com/powerofpainting
IG: @powerofpainting204

The beginning of Fall into Winter can be a difficult time for us. We may start to feel the looming unknown of winter, dread winter driving, and deal with shorter days with less sunlight. In Manitoba, because of our northern latitude, many folks experience Seasonable Affective Disorder, and many may experience milder winter blues.

Light therapy, sitting near a specialized light each day, is one form of treatment.

We are pleased to offer light therapy stations at the Exchange District and Notre Dame Campus libraries. In addition, several regional campuses also have light therapy stations.

If you have been feeling changes to your mood, lower energy levels, or any of the symptoms listed below you may want to give light therapy a try. Staff and students are invited to work or study at the station anytime the library is open.

Smaller portable lamps are available for loan through A/V services.  That lamp may be used anywhere in the library that is near a power outlet. You will find instructions on proper use as well as important notes posted above the lamp.

To be effective, light from the lamp must enter your eyes indirectly. While your eyes must be open, don’t look directly at the light. Keep your session to 30 minutes unless otherwise directed by a physician.

Symptoms of Seasonal Affective Disorder (S.A.D.)

• Feeling tired, depressed or sad
• Increased appetite
• Craving for carbohydrates and starchy foods
• Weight gain
• Sleeping more than usual
• Social withdrawal
• Lack of interest in usual activities
• Inability to concentrate, to focus
• Loss of sexual desire
• Body aches and pains

If you feel that you may be experiencing any form of depression, including S.A.D., please speak to your primary health care provider.

Sources: The Mayo Clinic Website – www.mayoclinic.org and Northern Light Technologies Product Instructions

For so many of us, mental health is an important topic. Every day, conversations related to mindfulness or self-care come up.

There are no quick fixes to our mental health, and some of us feel overwhelmed, like we’ve lost control of things; others simply can’t shake feeling down. These are issues that many students deal with every day. But the good news is that there’s help available with MindBeacon digital therapy – available to Red River College students at no cost with referral.

MindBeacon can empower you

Designed to improve your mental health and build your resilience to life’s challenges, MindBeacon provides Cognitive Behavioural Therapy (or CBT), an evidence-based form of psychological therapy.  Tis form of therapy is often considered the gold standard when it comes to helping people with mild to moderate depression, insomnia, or anxiety.

How CBT works

The premise behind CBT is that, with regular practice and guidance, we can manage the distressing thoughts and behaviours that come along with stressful, challenging situations – in a way that positively impacts our lives. It can be difficult at first, but with commitment to therapy, you can see your resilience grow.

Therapy on your terms

You use MindBeacon wherever and whenever you choose – all on your phone, tablet, or computer – with no appointments to keep. And your therapy is guided by a registered mental health professional, to help you develop crucial lifelong coping skills.

To get started, connect with any of the following:

• Student Counselling Services
• Mental Health Coordinator
• International Student Support Coordinators
• Academic Coaches

Students attending a regional campus may contact an Academic Success Coach at their campus.

Staff who are interested in MindBeacon should inquire about extended health plan coverage. Many of our employee benefit packages do cover these services, since they’re provided by registered social workers or psychologists.

This service enhancement aligns with the Healthy Minds Healthy College strategic priority to improve access to mental health services, using innovation. If you have questions please contact Breanna Sawatzky, Mental Health Coordinator.

World Suicide Prevention Day is a time to connect and reflect. Every year on September 10th, people in over 50 countries recognize this day.

World Suicide Prevention Day is a chance for everyone to join in promoting understanding about suicide: those impacted by a suicide attempt or loss, family and friends, workplaces, professionals, post-secondary institutions, students and community members.

Every year, 160 million people worldwide contemplate suicide and, tragically, 800,000 of them die by suicide. This means that more than 159 million people survive suicide-related crises every year. There is no reason that anyone has to die by suicide and, if we all do our part, we can prevent those deaths that do happen and the devastating impact that they have.

Virtual Speaker Series

This year, the Winnipeg Suicide Prevention Network (of which RRC is a member), is hosting a virtual speaker series on the theme of Creating Hope Through Action. Talks will take place at noon on Thursdays.

Noon on Thursday, September 9 – Kevin Lamoureux

In this session our special guest Kevin Lamoureux will focus on suicide prevention through the lens of social justice. Many young people find themselves struggling to overcome oppression and injustices that have sometimes impacted families and communities across generations. Every young person that finds themselves without hope is a failing of justice and equity, not a failing of the child. Grounded within the framework provided by the Truth and Reconciliation Commission’s Calls to Action, this session will honour the care adults who work on behalf of young people to create lasting and meaningful change.

Zoom Link: https://us02web.zoom.us/j/85097033815

Noon on Thursday, September 16 – Buddy Up

Our special guest Akash Asif will share information about the Buddy Up campaign. An initiative of the Centre for Suicide Prevention, Buddy Up is a men’s suicide prevention communication campaign: a call to action for men, by men. With the help of Champions across Canada, Buddy Up works to promote authentic conversations among men and their buddies.

Link: https://us02web.zoom.us/j/8509703381

Noon on Thursday, September 23 – Jack.org

Jack.org is Canada’s only charity training and empowering young leaders to revolutionize mental health. Jack Talks are mental health presentations delivered by young people to young people. Trained and certified youth speakers use the power of personal stories and mental health education to inspire, engage, educate, and equip young people to look out for themselves and their peers.

Zoom Link: https://us02web.zoom.us/j/85097033815

Noon on Thursday, September 30 – WE MATTER

Indigenous youth deserve to see themselves succeeding and thriving, and know that no matter what they may go through there is always a way forward. We Matter presenter Autumn LaRose Smith and a special guest Youth Ambassador will discuss why We Matter was created, Indigenous life promotion focusing on hope, culture and strength, and will share with you the resources and activities We Matter offers to support indigenous youth.

Zoom Link. https://us02web.zoom.us/j/82705334694

What Individuals Can Do To Help

Although it can be scary to talk about suicide, each of us can take action to support someone who is struggling.

1. Check in with them regularly to see how they are doing;
2. Listen supportively to what they have to say;
3. Remember that you don’t have to have all the answers;
4. Know and introduce them to resources in their area, if they need additional support;
5. Be prepared to assist them in finding information, but don’t take over as that may reinforce their sense of helplessness.

Local Resources

RRC students who are having thoughts of suicide are encouraged to connect with Student Counselling Services. Professional counsellors provide free and confidential support around the topic of suicide and other problems or crises. Appointments can take place over the phone, via videoconferencing or in person (as available).

Staff and faculty members are encouraged to connect with RRC’s Employee and Family Assistance Program, Homewood Health for free and confidential support.

All community members can also call the Manitoba Suicide Prevention and Support Line or visit the Crisis Response Centre at 817 Bannatyne in Winnipeg. For resources outside of Winnipeg, please find your health region here.

Remember, through action we can create hope.

The 70th annual Mental Health Week, championed by Canadian Mental Health Association, takes place May 3-9. This year’s theme is “name it don’t numb it,” highlighting how naming, expressing and dealing with our emotions (event he difficult ones) is important for our mental health.

Here are a few suggested ways to participate in Mental Health Week:

1. Attend Workplace Strategies for Mental Health’s live webinar on strategies that can help you flourish. The session takes place Tuesday May 4 at noon.  Learn more here.
2. Explore Library Services’ Healthy Minds Healthy College Guide, featuring books, videos, websites and other resources on the topic of mental health.
3. Connect on social media, using the hashtags #GetReal and #MentalHealthWeek.
4. Attend a live, guided, drop-in mindfulness session with MindWell U. There are several date and time options each week that can be accessed through your MindwWell U hub. If you don’t already have a MindWell U account, you can create one here.

All suggested activities are free of charge. Any questions can be directed to Breanna Sawatzky, Mental Health Coordinator.

When it comes to emotions, feeling sad, angry and anxious at times is part of being human. When we have good mental health, it doesn’t mean that we’re happy all the time. Instead, we’re able to experience a full range of human emotions—even the uncomfortable ones like sadness, fear and anger.

When we push feelings down or ignore them, they don’t go away. Rather, one of the best methods to quiet an emotion is to give it a voice—name it.

Can you think of ways that you name and mange difficult emotions? Many people find it helpful to talk, write, or express themselves through art or music. Once you can label and sit with an emotion, it becomes easier to shape how you experience that emotion and make wise choices about your behaviour.

Everyone deserves to feel well and understanding our emotions is a part of feeling well.

By Jess Spindler, Resource and Resolution Advisor

April of each year is Sexual Assault Awareness Month (SAAM)  SAAM is an international movement dedicated to raising awareness about sexual violence, its impacts, and supports available for those affected by sexual violence.

SAAM can be empowering for some survivors, while difficult and emotionally draining for others. Here are some ways that you can prioritize your health and wellbeing this month and every day of the year:

• Grounding techniques to help keep you present:
  • Physical, Mental and Soothing Grounding Exercises (Arizona Coalition to End Domestic and Sexual Violence)
  • Six Different Grounding Exercises for Anxiety and Intense Emotions (The Growlery)
  • Audio Exercises for Managing Stress and Anxiety (Crisis & Trauma Resource Institute)

• Colouring book downloads for survivors and supporters (courtesy of Ryerson University’s “Consent Comes First” initiative)
• Suggestions for practicing self-care (i.e. taking care of yourself and your needs)
  • Six Ways to Practice Self-Care (CAMH)
  • Self-Care Resources (from gender-based violence educator Farrah Khan)
  • Self-Care 101 (Psychology Today)

• Guidance for supporting someone who has experienced a traumatic event
  • Helping Yourself or Others After Experiencing a Traumatic Event; Building a Self-Care Plan (Mental Health Commission of Canada)
  • How to Support a Friend or Loved One Who Has Been Sexually Abused (The New York Times)

These resources and many others are included in the College’s Library Guide on Sexual Violence Awareness, Education, Prevention and Supports. The Guide includes links to books, articles, videos, websites and other resources on a range of related topics such as:

• Campus sexual violence
• Building a culture of consent
• Understanding trauma and trauma-informed practice
• Self-care, healing and recovery
• Male survivors
• BIPOC perspectives

Red River College is committed to a safe and inclusive working and learning environment for our staff and students, free from all forms of sexual violence. This commitment extends to all Colleges spaces—whether you are studying on campus, or learning online.

If you have experienced sexual violence, know that it is not your fault. Acts of sexual violence are the responsibility of the perpetrator alone, and you are never to blame. You should also know that you are not alone— you have the option of sharing your experience and accessing help. There are supports available to you through the College, including:

• The College’s Resource and Resolution Advisor Jess Spindler is available to discuss with you your options for reporting a concern to the College, if another member of the College community was involved.
• RRC Counselling Services are available to all students. Appointments with a counsellor are available by phone or video conferencing. Counselling can offer help with personal/relational challenges, managing mental wellness, and support in times of crisis.
• The REES (Respect Educate Empower Survivors) online reporting tool, which allows survivors to make a report of sexual violence to their College or police using a secure online reporting form.
• The College’s No Wrong Door microsite includes information about College policies and procedures on sexual violence, and additional information about supports.

If you are in crisis and need to speak with a counsellor immediately, please contact
Klinic’s 24 hour crisis line at: 1-888-322-3019, or
Sexual Assault Crisis Line: 1-888-292-7565

In the case of an emergency, call 9-1-1 or go to your nearest emergency room