Mental Health Week is an annual national event, led by Canadian Mental Health Association, to celebrate and raise awareness about the importance of mental health. This year’s theme is “Unmasking Mental Health.”

Many of us hide our struggles—at work, online, even with loved ones. But constant masking can be draining and isolating.

We all experience ups and downs in our mental health, and each person’s mental health is affected by unique situations and experiences.  Keeping the struggles hidden, and putting on a happy “mask,” can prevent us from truly connecting with others and can also prevent us from seeking support when it’s needed.

Alternatives to Masking

• Give some thought to who in your life you trust and decide to be honest with them about how you’re truly doing. This vulnerability can lead to a deeper connection with that person and can help you feel less alone and more understood.

• Spend some time in self-reflection, acknowledging your own true thoughts and feelings. It can be helpful to write down your reflections and take time to accept where you’re at.

• Seek peer support. Talking to another person who has gone through mental health challenges can relieve the burden of holding on to your struggles alone and can inspire hope. RRC Polytech offers a free, confidential Peer Support Program where students can book one-on-one chats with other students who have been trained as peer supporters.

• Connect with a professional. Almost 1 in 5 Canadians who needed mental health support didn’t reach out because they were uncomfortable talking about their struggles. Be brave and reach out. Review available resources and decide which one you want to try first.

This Mental Health Week, let’s start the conversation about unmasking mental health and breaking down stigma. Remember, open and honest conversations connect us all.

Invitation to Explore the MindWell Platform

To further your mental health-related learning, explore the MindWell platform, which includes training, live classes, and a video library all focused on building resiliency skills and nurturing your mental well-being.

Students and employees can access their free membership here.

At Campus Well-Being, we believe in creating space and time for busy College students and staff to relax, get creative, take a break and connect with others. Sometimes, the best way to recharge involves simple activities like doodling in the margins of a notebook, unwinding with a crafting project, or gathering friends for a classic card game. These low-pressure outlets foster mindfulness, boost mood, and provide a sense of connection and calm during hectic academic schedules.

Giving yourself permission to disconnect from an emotion or situation that might be causing stress or anxiety, and to create something or play a game instead, could change your whole day.

The Mindful Art of Doodling

Doodling is defined as “an aimless or casual scribble, design or sketch.” For some people, doodling during lectures and meetings helps sharpen focus and aid in memory building and recall. The simple act of grabbing a pen and paper to create some random shapes and lines brings a busy mind into the present moment.

Doodling and drawing more intentionally and for longer periods of time can lead to a meditative state of mind. We lose track of time, and our worries seem to slip away as we lean into the lines.

This term, check out the Doodling Workshop to see how you react and play with simple designs.

Crafting Community and Calm

Crafting can be another way to bring yourself into the moment. Whether you are knitting, crocheting, button making or beading, these hands-on projects can offer a grounding escape. The rhythmic flow of yarn through your hands and the needles, the release of colours from a paint pen onto a rock or the threading of beads on fishing line – all can create a sense of calm that quiets mental chatter.

Crafting with others adds another layer of benefit for some of us. During busy and transitional times, coming together builds community, combats isolation and promotes connection. Our Make and Take Crafting Lunch Breaks offer an inclusive and low-pressure space to come together, to decompress and engage with peers. All materials are supplied and no experience is necessary.

Board Games and Brain Breaks

Games of all kinds encourage people to interact, cooperate and perhaps even engage in a little friendly competition. Campus Well-Being’s PopUp Game Room and Staff Cribbage and Games returns this spring term, calling you to take a break from your studies and meetings to have some fun.

Playing games can boost your brain power and lead to improved memory, better problem solving skills, reduced stress, increased well-being and human connection. Gathering around a game of giant chess, Uno or Jenga, playing cornhole or ping pong with your peers might be the break you and your brain need.  Warning – laughter and good times are possible. Join us for a fun, screen-free way to recharge and refresh yourself.

May we all recognize when we need a mental, emotional or physical break, then take action to find activities that promote laughter, mindfulness, movement and connection.

May is here—with all the rebirth, brightness and promise that spring brings. This month, you may feel a little lighter and perhaps a little more motivated to grow. (If not, that’s okay too!) We have many opportunities to help you move, connect and do something your future self will thank you for.

May offerings:

• Intramural Sport
  • Futsal, basketball, badminton and volleyball continue. New players are always welcome!
  • Cricket is added to the schedule on Fridays.
• Group Fitness
  • Yoga and fitness classes continue all month long. Improve your strength, mobility, and overall fitness with our experienced instructors.

• Recreation
  • Hop on your bike (or borrow one from us) and join a group ride.
  • Have some fun at a pop-up game room.
  • Find your creative side at a doodle art workshop or a crafting circle
• Wellness
  • Board a chartered bus and venture to Bird’s Hill Park for a rejuvenating nature walk.
  • Get your hands dirty with a gardening workshop where you prepare plants for your home garden or your on-campus garden plot.
• Mental Well-Being
  • Observe Mental Health Week by attending the virtual Take 5 For Mental Health workshop.

What Can I Do on the Member Portal?

On the member portal, you can:

• View program schedules and register for: 
  • Group fitness, like yoga and kickboxing, 
  • Events like paint nights and cat cafés,
  • Intramural sport.
• Register your child for a fun-filled in-service day camp.
• View program and facility calendars.
• Request to rent a gym.
• Purchase a facility membership (if you don’t automatically have one).
• Easily view all of your program registrations and even your facility visits.

Who is a Member? 

Most students are charged a $24 mandatory wellness fee with their tuition, giving them an automatic membership that starts on their first day of classes. Students who are not charged this fee can opt in by paying their $24 right on the portal, on or after their first day of classes. 

Child’s Pose is a gentle, restorative stretch that benefits everyone—from active individuals to those who spend long hours sitting. It’s perfect for relieving lower back tension, releasing tight hips, opening the chest, and promoting deep relaxation.

How to do it:

Start on your knees:
Begin in a kneeling position with your big toes touching and knees spread apart (or together if more comfortable).

Lower your torso:
Gently sit your hips back toward your heels and lower your torso between (or on top of) your thighs. Let your forehead rest on the floor or a cushion.

Extend your arms:
Reach your arms out in front of you, palms down, or let them rest by your sides with palms facing up—whichever feels more comfortable for you.

Breathe and release:
Take slow, deep breaths. With each exhale, allow your hips, spine, and shoulders to soften further into the stretch. Hold for 30 seconds to a few minutes.

Modify as needed:
If your hips don’t reach your heels comfortably, place a cushion or yoga block between your hips and heels. Tight in the shoulders? Rest your arms beside your body instead of reaching forward. Looking for a side stretch? Walk your hands towards one side or the other (pictured).

Benefits of this stretch

Eases Lower Back Tension:
A gentle stretch for the spine that relieves tightness in the lower back, especially after a long day of sitting.

Promotes Calm Breathing:
Encourages slow, steady breaths to activate your parasympathetic nervous system, helping reduce stress and anxiety. Some studies even suggest that Child’s Pose may help reduce blood pressure and resting heart rate long term.

Opens Hips and Thighs:
Gently stretches the hip flexors, inner thighs, and ankles, promoting better lower body mobility and reducing tension.

Supports Rest and Recovery:
A great way to wind down at the end of a workout—or your day—for enhanced relaxation and body awareness.

May Stimulate Digestion:

The gentle bend at the waist and promotion of relaxation may help stimulate digestion.

Try it Today!

Whether you need a quick mental break, a gentle cooldown after your workout, or a calming addition to your bedtime routine, Child’s Pose is your go-to stretch. Just a few minutes can make a big difference in how your body feels and your mind resets.

Take your time, breathe deeply, and enjoy the grounding benefits of this rejuvenating stretch.

Sources

How to Do Child’s Pose in Yoga

Child’s Pose in Yoga: Benefits and Variations

Child’s Pose Stretch: Benefits, Variations, and Common Mistakes

Between back-to-back classes, work commitments, and campus life, both staff and students may find it tough to eat well. When schedules are packed, healthy eating on the go IS possible.  With a few simple tips and smart choices, you can stay fueled and focused, no matter how busy your day gets. Plus boost your energy, focus, and overall well-being.

Balanced Meals

Creating a balanced meal or snack leads to lasting energy and adds to your nutrient and vitamin intake. Looking at  Canada’s Food Guide, a well-rounded plate includes one quarter of the plate dedicated to lean animal or plant-based protein, one quarter whole grains, and half a plate of vegetables and fruits.

For some ideas, check out these two resources Protein-Packed Balanced Snacks and Quick and Easy Food Ideas recommended by Registered Dietician Jill Anderson.

Planning and Preparation

Everyone faces different challenges to eating healthy. Figure out your trouble times and unhealthy food habits. Try to identify one or two small areas to improve first. Do you want to eat more meals at home? Do you want to substitute your quick coffee and donut for some nutritious snacks instead? Do you want to save some money and make your own meals?

Looking ahead to your week and keeping your kitchen stocked with some basic and diverse food items is key to grabbing healthy snacks and making yummy meals. Preparing some of your favourite meals ahead of time and freezing servings allows you to grab and go. Making batches of rice, beans or quinoa as a base ahead of time, then adding a variety of protein and veggies can make evening meals quicker to prepare.

Nutritious Short Cuts

Whenever you need to grab a pre-made or to-go item, look at the nutrition label first. Choosing a food item that has less salt, fat or sugar, with simple, less processed ingredients and high fiber will do your body well.

At restaurants, look for as much meal balance as possible. Think about asking for a vegetable side dish or salad, choose a leaner type of meat like chicken or fish or ask for sauce and dips on the side so you control the portions.

Remember to Drink Water

Staying hydrated is a vital part of maintaining good health, especially for students and staff who are constantly on the move. Whether in the classroom or during meetings, keeping a reusable water bottle handy encourages regular hydration and sets a positive example for healthy habits. Prioritizing hydration enhances physical health but also contributes to better cognitive function and mood—key components of a productive and vibrant college environment.

Be Kind to Yourself

Remember to give yourself a break and be kind. Eating well is possible with some planning. Challenge your food assumptions and beliefs, do a little research or consult a professional. Remember to check your College health benefits program, some costs may be covered! Tell your friends and family so that they can support you.

Watch the full Nutrition on the Move presentation by Jill Anderson, Registered Dietician for some more healthy options and information.

May you feel energized and vibrant from the nutritional choices you make!

Sources: Canada Food Guide; Jill Anderson and Hao-Yi Sim, Registered Dietician presentations for Campus Well-Being.

This April, MindWell’s programming is focused on Financial Health, equipping everyone with the tools to build financial resilience and navigate money-related stress with confidence, especially in times of economic uncertainty.

Join these upcoming classes:

• Know your Numbers: Net Worth & Cash Flow  
• What is True Wealth?
• Understanding Your Spending Habits
• Redefining Abundance: Beyond Money & Ego

Join us and take a mindful approach to financial well-being. Learn more about these programs and sign up below.

If you have not yet registered for your free account, do it here!

Know Your Numbers: Net Worth & Cash Flow

Your finances shape your future, but do you know where you really stand?

In this workshop, Steve Bridge, CFP®, from Money Coaches Canada will guide you through:

• Tracking your net worth and using it as your personal financial scorecard
• Calculating your cash flow to make smarter, stress-free money decisions
• Gaining confidence in managing your financial well-being for a more secure future

Join Steve and take control of your money, so it works for you, not the other way around!

One-time 45-minute session

Tuesday, April 15th at 1:30pm Register here!

What is True Wealth

Determining what is truly “enough” for a comfortable life can be challenging. Mindfulness serves as a powerful guide, helping you uncover your true needs and explore the deeper meaning of wealth.

In this session, practice finding calm around financial concerns and cultivate a mindset of “enough.”

Fridays in April at 11:00am. Register here!

Redefining Abundance: Beyond Money & Ego

How do you define abundance, and what is enough? Jackie will guide you through an introspective journey, exploring the ego’s view of money and the deeper meanings of abundance and wealth.

Uncover the motivations behind the constant pursuit of “more” and discover a new perspective on what it means to truly live abundantly.

Thursdays in April at 3:00pm CST. Register here!

Understanding Your Spending Habits

Do you often find yourself purchasing items you don’t need or use? We all have been there!

In April, explore the underlying motivations behind your choices. By attuning to your desires, you can make more mindful decisions that align with your true needs and values.

Wednesdays in April at 11:00am CST. Register here!

April can be a busy time with exams and final projects, but it’s also a great opportunity to find balance between work, play, and self-care. Join one of our many programs that are intended to help you find that balance.

April offerings:

• Intramural Sport
  • Join us for an exciting showcase of talent and teamwork at our intramural tournament—come cheer on your classmates and witness the action live!
• Group Fitness
  • Regular yoga and fitness classes continue all month long. It’s never too late to try your first class or return after a break.

• Wellness
  • Tune in to our Nutrition on the Go presentation with a Registered Dietician.
  • Join Cooking for Wellness and create a balanced meal at home, with step-by-step instructions over Zoom.
  • Visit with friendly therapy dogs:
    • Tues April 22 @ NDC (Campus Store Hallway) from 11:30 – 1:00pm
    • Thurs April 24 @ EDC (Atrium) from 11:30 – 1:00pm 
  • Relax and relieve stress with a 10-minute chair massage, right on campus.
• Recreation
  • Join a board game night to play—just for the fun of it.
  • Develop sustainable living skills by attending a sewing or gardening workshop.

What Can I Do on the Member Portal?

On the member portal, you can:

• View program schedules and register for: 
  • Group fitness, like yoga and kickboxing, 
  • Events like paint nights and cat cafés,
  • Intramural sport.
• Register your child for a fun-filled in-service day camp.
• View program and facility calendars.
• Request to rent a gym.
• Purchase a facility membership (if you don’t automatically have one).
• Easily view all of your program registrations and even your facility visits.

Who is a Member? 

Most students are charged a $24 mandatory wellness fee with their tuition, giving them an automatic membership that starts on their first day of classes. Students who are not charged this fee can opt in by paying their $24 right on the portal, on or after their first day of classes. 

Campus Well-Being is hosting a 2025 March Madness Bracket Contest for our students & staff. This is a fun and exciting way to follow the tournament, compete with your classmates or colleagues, and potentially win a prize!

What is March Madness?

March Madness is one of the most anticipated and watched events in all of sports with 64 college basketball teams competing in a seven round tournament. On Sunday March 16, each team will be arranged in a tournament bracket. The games start on Thursday March 20, and once a team loses, they are eliminated.

To enter this contest, you’ll be asked to predict the winners for each game before the tournament begins. All picks must be made before the games start on Thursday March 20.

Sign up now to show us how well you know NCAA Basketball, or how good you are at guessing the winners! Entry is free, and no basketball knowledge is required.  

Contest Details

Sign up online and enter your bracket here. You’ll first need to create an account, then you’ll be asked to join the RRC March Madness Contest.

Brackets must be submitted between Sunday March 16 and Thursday March 20 at 10:00am (before the start of the tournament). Live updates will be made to our contest standings as the tournament goes on, so follow along to see where you rank amongst our college community.

Contest Scoring

For each game winner that is correctly chosen, points will be awarded. Higher point totals will be awarded for correct picks as the tournament progresses. The point breakdown for each round can be found below:

• First Round – 1 point
• Second Round – 2 points
• Third Round (Sweet 16) – 4 points
• Fourth Round (Elite 8) – 8 points
• Final Four – 16 points
• Championship – 32 points

Prizes

Prizes will be awarded to the top four people in the standings at the end of the tournament. Winners will be contacted by email at the end of the contest on Tuesday April 8^th, 2025.

• 1^st place – $50 Sport Chek Gift Card
• 2^nd place – $50 Sport Chek Gift Card
• 3^rd place – $25 Sport Chek Gift Card
• 4^th place – $25 Sport Chek Gift Card

Please email Davis with any questions.

Students and Staff all over Red River College Polytechnic participated in the Mindwell “Take 5” Challenge this year! The challenge was meant to improve stress management skills over a period of 30 days by teaching mindfulness-in-action. These winners won a range of well-being prizes including yoga equipment, massages and Sport Check gift cards!

Check out our winners from 2025 below and what they have to say about the experience.

If you would like to sign up for Mindwell, click here! You can start anytime.

Nilab Wahab

“The MindWell Challenge was an inspiring and empowering experience for me. Each day, I practiced mindful exercises and stress-reduction techniques that helped me look after my mental well-being. The challenges taught me healthy habits, grounded me, and helped me find pockets of peace amidst my busy routine. I noticed improved concentration and resilience, and it became a part of my daily life. It helped me prioritize my mental health in a simple and practical way.”

Ravinder Kaur

“I am excited to share my experience about the Mindwell challenge. It helped me reduce stress and enjoy present moments. I felt depressed initially but it has helped me to stay in tune with the present and enjoy every single moment instead of worrying about the future.”

Vira Musatova

“Taking a module of Mindwell daily enabled me to move past things that would habitually irritate me, relatively calmly. It is not that I have become thick-skinned, it is that I have decided to switch gears and use my mental energy for the better vision of opportunities available in the moment and not for dwelling on past unfortunate experiences. Listening actively, taking 5, and not reacting on the spur of the moment were valuable pieces of advice that helped me to reach that competency.”

Gurpreet Kaur

“The mindwell challenge experience was incredibly enriching and insightful. It provided a great opportunity to focus on mental well-being, practice mindfulness, and explore various techniques to reduce stress and improve overall mental health. Throughout the challenge, I found if not only helpful for stay grounded but also empowering to see how small, consistent actions could lead to noticeable improvements in my emotional and mental state. It was a rewarding journey of self-awareness and growth.”

In March, MindWell is focusing on Emotional Health with a series of live classes designed to strengthen well-being and personal growth.

If you have not yet registered for your free account, do it here!

Self-Compassion – Befriending Yourself

Struggle with self-criticism? This workshop with Dr. Erin McCarthy offers a powerful antidote: self-compassion. 

In this program, you’ll learn practical tools to silence your inner critic, reduce stress, anxiety, and fear through self-compassion practices.

Tuesday, March 18th at 12:00pm CST. Register here!

The 4 Aspects of Love

When most people hear the word ‘love’, they automatically think about ‘intimate’ love – the love you have for a romantic partner. However, there are actually four types of love.

Join Ross to discover how to deepen your capacity to give and receive love in all four areas of love: intimate, self, family/friends and universal love.

Fridays in March at 11:00am. Register here!

Understanding Our Psyche

Explore the notion of ‘parts’ within our psyche: their roles, how they develop over time, and what they ultimately seek for us.

Jackie will introduce the Internal Family Systems approach to better understand, connect with, and navigate challenging aspects of yourself, transforming them into assets for personal growth and effective leadership.

Thursdays in March at 3:00pm CST. Register here!

Embrace the Moment: Savour Joy

Embrace your emotions as they come and go, without resistance, and discover how to cultivate more joy and balance in your life.

In this class, Dr. Ellen will equip you with the tools to release difficult feelings and fully savour moments of joy, helping you live more mindfully.

Wednesdays in March at 11:00am CST. Register here!