As the days grow longer and nature bursts into bloom, June offers us a natural invitation to pause and breathe. It’s the perfect season to reset your pace and reconnect, not just with yourself, but with the environment that sustains you. This month, MindWell is focusing on Environmental Health, and you will explore how our surroundings shape our well-being. Use this link to register your free MindWell account.

Join the following sessions and discover how to cultivate a deeper sense of balance, clarity, and calm by harmonizing with the world around you.

Breathwork: Mastering Your Inner Climate – Tuesday June 9 at 12 pm CST

Often our internal thoughts and emotions can feel turbulent and chaotic. In this session, you will explore how to navigate these “inner weather patterns” using the grounding tools of the Medicine Wheel and breathwork.

MindWell Instructor Ariana Fotinakis will guide you through practical techniques to stabilize your system, allowing you to find a clear, calm centre even amidst the most demanding circumstances. By mastering your inner climate, you gain the resilience to stay balanced, focused, and composed, regardless of what is happening in the environment around you. Register here.

The Mindful Art of Shinrin-Yoku – Wednesdays at 11 am CST

Discover forest bathing, the evidence-based practice of mindful immersion in nature. Learn to quiet your mind and engage your senses to absorb the calming, restorative atmosphere of the forest. This deliberate, sensory connection fosters profound personal well-being while cultivating an inherent respect for the environment. Register here.

Planting Seeds of Present Awareness – Fridays at 11 am

Planting Seeds invites us to slow down and notice the present moment, understanding that life’s journey is a process. Just like a seed, growth takes patience, care, and trust that what we nurture today will bloom in time.

Join Ross and cultivate a deeper appreciation for your environment and the journey of nurturing your well-being. Register here.

When we hear about Seasonal Affective Disorder (SAD) we tend to associate the term with changes in our mood during the winter. Winter-pattern SAD is a type of depression typically occurring in the fall and winter months due to cold weather, reduced sunlight, and changes in melatonin levels. People who experience winter-pattern SAD also have reduced levels serotonin, which helps to regulate mood. What is noteworthy is that some people experience the opposite pattern where the symptoms of SAD begin in the spring or summer.

Summer-time SAD is also caused by changes in the weather and changes in melatonin levels. For people experiencing summer-time SAD, they experience reduced melatonin levels, making it harder to fall and stay asleep. Sleep disruptions also lead to changes in serotonin levels, and in people experiencing SAD, changes in serotonin and melatonin disrupt normal daily rhythms. Other contributing factors include heat induced irritability, extreme heat causing stress, disrupted routines, and changes in connections/friendships.

Typical symptoms of summer-time SAD

• difficulty concentrating, remembering, or making decisions.
• physical aches and pains without a clear physical cause.
• trouble sleeping (insomnia)
• poor appetite, leading to weight loss
• restlessness and agitation
• anxiety
• violent or agressive behaviour
• thoughts of suicide

What can you do?

Like all other times of the year, there are always proactive steps you can take to implement self-care activities and actions to help manage and improve your mental health. Here are some suggestions for quick and easy mental health resets you can do anytime of the day.

• 5-4-3-2-1 grounding method is a mindfulness technique that helps to calm the nervous system by shifting your focus away from racing thoughts and physical sensations.
• Box breathing is a deep breathing technique that can help you slow down and shifting your body into a relaxed state.
• Reduce screen time by choosing activities that will keep your hands and mind engaged. You can read a book, learn to crochet/knit/sew, complete a Lego set, go for a walk, stretch your body or even some light yoga. Do what interests you and feels good.
• Reach out to supports like the RRC Polytech counselling department, peer support volunteers, or our E-mental health services.
• Healthy Minds Healthy College Library Collection at the library. Check out the special collection of books and other resources to support student and staff well-being. 
• Reach out to 9-8-8 or local crisis line

Sources

National Library of Medicine

Canadian Association for Mental Health

National Institute of Mental Health

Mayo Health Clinic System

For the past 10 years, one simple practice has helped hundreds of thousands of people pause, reset, and move through their day with more calm and clarity: Take 5.

If you’ve ever taken a mindful pause with MindWell, you’re already part of this story.

During Mental Health Week, MindWell is hosting a special event to celebrate the journey of Take 5. But it’s more than just an event; it’s a celebration of a practice that continues to help people find calm, focus, and resilience every day. Login or register for your free MindWell account here.

Here’s what is on offer this May:

Celebrate 10 Years of Take 5

Join MindWell for a milestone celebration! You will learn exactly why mastering the self-regulation of your nervous system is essential for thriving in today’s dynamic, fast-paced world. Plus, be among the first to hear exclusive details about the exciting next chapter: MindWell House!

Join to discover:

• The Legacy: The origins and evolution of the Take 5 practice.
• The Science of Thriving: How to effectively self-regulate your nervous system to navigate daily stress.
• The Power of Personalization: How to maximize your well-being journey using the MindWell AI Coach.
• The Future of MindWell: An exclusive sneak peek into what is coming next: The MindWell House

Register Here

Clarity & Inner Calm

Engage in practices that quiet the mind, reduce anxiety, and enhance focus and mental clarity. Cultivate a resilient mindset, empowering you to navigate life’s complexities with peace and presence.

Wednesdays at 11 am CST. Register here.

Interrupting Stress Cycles

Understand how stress manifests in your body and mind, and master quick, effective breath based resets to disrupt worry spirals, muscle tension and racing thoughts. Gain immediate grounding techniques to restore mental calm whenever stress arises.

Fridays at 11 am CST. Register here.

Campus Well-Being’s Bike Share program for students and staff includes four bikes available to borrow during the day at the Notre Dame Campus.

• Moose and Bear – two large framed bikes for people 5’5” to 6’ tall and up
• Eagle – a medium sized bike for people 5’5” to 5’8” tall
• Goose – for people 5’2” to 5’5” tall

Come to the NDC North Gym customer service desk during regular gym hours, fill out a waiver and pick your bike – daytime borrowing only by students and staff. Wearing a helmet is mandatory. Bring your own or borrow one from us; bike locks are available too.

Each user receiving a bike will be responsible for:

• Keeping it secure
• Riding safely and lawfully
• Returning it in a timely manner

Community Bike Ride

Ready to roll into summer vibes? Join the Campus Well-Being and Environmental Stewardship and Campus Renewal departments for a fun and chill group bike ride to Sargent Sundae for some delicious ice cream! This leisurely, guided round-trip ride is open to all students and staff — a perfect way to connect, get active, and treat yourself.

• 📍 Where: Meet at the front bus loop, Notre Dame Campus
• 🍦 Destination: Sargent Sundae for ice cream!

Bring your bike, helmet, water bottle, and some cash for your sweet treat. Don’t have a bike? No worries! Check out one of our four bikes in the North Gym, first come, first served.

👉Remember to register — we want to know who’s coming!

Let’s ride, relax, and scoop up some good times together!

(NOTE: If raining on May 21, back up RAIN DATE – Tuesday, May 26, 2026)

For RRC Polytech Staff ONLY – E-Bike Loan Program

This program provides free, short-term e-bike rentals to RRC Polytech staff only. Participants can borrow one of three e-bikes (complete with helmet, charging device, lights and lock) for up to one week.

Whether commuting to work, running errands, or simply enjoying a ride, the program gives staff a chance to experience the benefits of e-biking firsthand.

Three e-bike options:

• Scout: Large, People 5’6” to 6’0” and up
• Rover: Medium, People 5’3” to 5’8”
• Bluey: Small, People 5’5” and under

Staff can submit requests through the E-Bike Borrowing Program – Request Form or contact ebike@rrc.ca for more information.

Pop by to Try an E-Bike at the front NDC Bus Loop on Thursday, May 14, 2026 from 11:30 to 1pm.

Stronger connections. Better mental health.

Social connection is essential to overall health and well-being. But too many people are feeling alone. In Canada, millions of people say they feel lonely often or always.

This May 4-10, CMHA is inviting people across Canada to Come Together. It’s a call to spark small, everyday actions of connection, and to recognize the role we all play in supporting mental health through connection.

Social connection can take many forms. It might look like sharing a meal with someone you love, calling a friend, or exchanging a few words with a stranger. These moments of connection happen all around us, every day. And they matter more than we think.

Human beings are social animals. Our very survival and ability to thrive depends on how we interact with others. Research show that strong social support is linked to:

• Higher rates of well-being
• Greater safety and resilience
• Increased prosperity
• Longer life expectancy

Having good social support has also been found to lead to positive health outcomes, a sense of purpose, belonging, security, and self-worth. It also increases access to health-promoting resources and behaviours. In practice this means our ability to recognize when we need to reach out for help when we need it and where to find it and doing day-to-day things that help improve our mental health and well-being.

At RRC Polytech, the Campus Well Being team encourages you come together with fellow staff and students to build stronger connections for better mental health. What can you do?

• Follow Campus Well Being on Instagram @rrcwellbeing
• Join the Campus Mental Health Specialist for “Together We Move” Lunch Time Wellness Walk
• Gather at 12:15 pm in A104 at EDC for a showing of “My Depression – The Up and Down of It.” A 30 minute animated musical comedy created to help shed some light on this difficult and stigmatized topic.
• learn more about the Canadian Mental Health Association and Mental Health Awareness Week.

Sources

www.mentalhealthweek.ca

Canadian Mental Health Association

World Psychiatry, 23.3, 2024.

Our bodies are miraculous. From the disappearance of a paper cut and the beating of our hearts, to digesting the sandwich we ate at lunch time and breathing in and out. So many physical operations and processes happen without our conscious input.

Another automatic system is our fight‑flight‑freeze response to all the things coming at us from the world around us and from inside our own minds. We all react differently depending on our mood and what we’ve been through.

• Have you felt a racing heart before an exam?
• Does your mind spin as you manage tuition payments and student loans?
• Do your muscles clench every time you prepare for a presentation?

When we enter a situation that makes us feel stressed, anxious or overwhelmed, our bodies can react in many ways.  You may experience shortness of breath, a racing heart, clammy hands and/or dizziness. You may feel tightness in your chest, a clenched jaw or trembling, headaches and tunnel vision.

While these reactions might seem uncontrollable, your body also has ways to help calm them, such as activating your vagus nerve, a part of your parasympathetic nervous system.

The vagus nerve starts at the lower back part of our brain, right above where the spinal cord begins.  From there, it branches out and down the left and right side of our necks. Each side of the nerve continues separately through the chest and into the abdomen, branching to the heart, lungs, stomach, intestines, and other organs.

It’s the longest cranial nerve and its a major pathway through which the body activates the parasympathetic (calming) response. The vagus nerve influences many automatic functions including heart rate, digestion, breathing, and even speech muscles.

A Calming Effect

The vagus nerve plays a vital role in allowing the body to be in a state that feels safe. A well-functioning vagus nerve contributes to emotional regulation, resilience, and overall wellness. When it’s activated, it helps slow the heart rate, lower blood pressure, and engage the parasympathetic “rest and digest” response that calms us down. A well‑supported vagus nerve helps the body manage stress more effectively and supports our mental well‑being every day.

Here are two simple ways to engage the vagus nerve and help ourselves during times of stress. 

1. Diaphragmatic Breathing

One of the easiest and subtle ways to stimulate the vagus nerve is through diaphragmatic breathing. This is slow, deep breathing where the belly expands on the inhale and contracts on the exhale, with the exhale slightly longer than the inhale. Research shows this type of breathing slows the heart rate and invites the parasympathetic nervous system into action. For a practical guide to breathing techniques that support vagal tone, see the eMental Health tips.

2. Humming, Chanting, or Soft Vocal Tones

The vagus nerve branches to and through the throat and vocal cords, this means vocal vibrations like humming and chanting, can gently activate the nerve and cue relaxation. This can be as simple as humming a few gentle notes for a couple of minutes while walking between buildings or during a study break. For more on how sound and vibration help engage the vagus nerve, check out the Psychology Today article.

More Than Just Simple Hacks

While the two strategies highlighted above are quick and easy, as you might have guessed, our mental well-being is complex and multi-faceted. In addition to slow, controlled breathing, the most reliable ways to support our vagus nerve are:

• Regular moderate exercise 
• Safe social connection 
• Adequate sleep 

Your Daily Path to Peace and Regulation

May we all take the time to find our paths to peace and relaxation. Supporting the vagus nerve is a simple way to improve overall well‑being. Small practices done regularly, ease stress and build resilience. Even a few minutes can shift the body from tension to calm.

Other Sources:

• Talk Therapy Canada
• 4U Psychology
• Klinik – A Health Collective

Portions of this content were researched and summarized with the help of AI to enhance clarity and accuracy.

Campus Well‑Being was excited to offer some recent in‑service day camp opportunities for kids ages 6–12, and we’re thrilled to share a few highlights with you. Our themed programming gave campers plenty of chances to explore, play, and get creative, all while enjoying a wide range of recreational activities.

February 2nd: New Era Educators

This past February, our campers had the chance to explore some of the incredible spaces RRC Polytech has to offer. One of the biggest hits was a hands‑on t‑shirt design workshop led by the Teacher Education department. Youth sketched, pressed, and created their own custom shirts — and walked away with both wearable art and lasting camp memories.

We kept the momentum going with a STEM‑focused LEGO build session facilitated by Bricks 4 Kidz, where campers engineered models with real moving parts. The day also included an immersive experience in our state‑of‑the‑art immersion room, giving youth a chance to step into new environments and spark their imaginations.

March 20th: Early Engineers

On March 20, eighteen campers joined us for an engineering‑themed day full of creativity and hands‑on exploration. We kicked things off with cardboard box fort building — powered by the Sustainability Team’s collection efforts — and campers quickly transformed boxes into imaginative structures.

A highlight of the day was our visit to the CARSI lab, where campers learned about strong materials and mixed, molded, and painted their own concrete creations.

The engineering fun continued with rocket launchers built alongside Engineering for Kids, followed by a structure‑building challenge tested with some “windy elements” from a leaf blower.

April 10th: Veterinary Visionaries

On April 10, campers spent the day exploring animal care with a focus on veterinary technology — a perfect spark for future career curiosity. Campers toured the Vet Tech spaces and rotated through hands‑on stations, including a mock X‑ray setup, a surgery table, and blood and heart‑rate testing

Campers made cat toys and dog treats to take home or donate to Vet Tech or our pop-up cat cafés. We also had some visitors from Wildlife Haven Rehabilitation Centre; a salamander, a Mississippi kite, and a one‑eyed great horned owl, giving everyone an unforgettable look at wildlife care.

We loved creating these day camp experiences. Want to stay in the loop about our next in‑service camp? Sign up for our newsletter here.

Did you know that stress is a natural result of learning and growing? We experience stress when we encounter a challenge or problem to overcome. For students studying for final exams, adapting to a work placement, or completing a final project, there is no avoiding some level of stress this April. But did you know you could stress better?

Tips to Manage Stress in April

Plan Ahead: Schedule study, work, and break times a head of time to avoid cramming or all night study sessions. Think about setting realistic goals for yourself and break large tasks or topics into smaller chunks.

Take Breaks: Taking breaks helps to prevent cognitive fatigue, reduces stress, and maintains motivation. Think about scheduling active breaks where you go for a walk, lift weights, try yoga, or practice MindWell’s Take 5.

Self Care: It can be easy to forget to take care of yourself during exams. Physical activity, eating nutritious food and keeping hydrated will help to manage stress and exam anxiety. What you need for self care is individual – what works for one person, might not work for someone else. So keep in mind self care can also include actions and activities like breathing exercises, mindfulness, self-compassion, and gratitude practice. MindWell’s On Demand Library is a great place for self-care resources.

Sleep: Students need sleep to help them successfully complete exams and final projects. Sleep helps our brain consolidate information and memories, and enhances recall. Sleep also helps us regulate emotions and reduces stress, which can help improve focus and motivation. For some great tips on how to improve your sleep, watch the presentation from Dr. Elizabeth Hebert.

Try our Stress Better Events: Campus Well-Being invites you to participate in our Stress Better events to reset and refresh.

Follow the links to learn more:

• De-Stress & Do Your Best with a warm beverage, soothing sounds, mindful colouring and other quick calming activities
• Visit with a therapy dog
• Create an inspirational button
• Take a study break to play board games
• Book a 15-Minute Massage

Nearly half of Canadians report losing sleep due to financial concerns (Canada.ca, 2025). Financial stress is more common than we often realize, and it doesn’t just affect our bank accounts. It can drain energy, impact focus, and take a toll on overall well-being.

That’s why this April, MindWell’s programming is centered on practical financial well-being. These sessions are designed to help you build skills and confidence so you can approach money with greater clarity and calm. Sign up for these programs by logging into your MindWell account.

Don’t have a free account yet? Sign up today.

Here’s what’s coming in April:

If your financial goals feel unclear or difficult to act on, this session will help you bring structure and confidence to your next steps. Together, we’ll explore how to turn your ideas into a realistic, supportive roadmap for your financial future.

Tuesday April 14 at 12 pm CST. Register here.

True financial power stems from clarity, not just capital. This month we’ll explore “wealth” as a holistic continuum and balance our bottom line.

Wednesdays at 11 am CST. Register here.

This month, explore the fundamentals of the technique and a few exercises that you can do anywhere at an affordable cost.

Thursdays at 11 am CST. Register Here.

Transform your relationship with money by cultivating presence and reducing financial stress through mindful breathing. Learn to recognize worry patterns, practice gratitude, and make values-aligned financial choices with greater clarity and peace.

Fridays at 11 am CST. Register here.

Illustration by Daniel Diosdado

Spring brings us a sense of renewal, hope, and increased energy. We start to look forward to getting outside and enjoying some of our favourite pastimes. But spring also brings us to the season of professional sports playoffs. With higher stakes, increased media attention, and excitement about high profile match ups, more post secondary students are exploring the world of sports betting.

In 2021, Canada legalized single event sports betting and in the three years that followed, across the country gambling on sports events rose tenfold. According to the Canadian Psychological Association, “…one in five people who bet on sports do so every single day…young people are particularly vulnerable and are specifically affected by gambling addictions.” A significant part of the appeal comes from advertising campaigns from an ever growing number of easily accessible online sports betting websites and apps.

The influx of ads along with the ease of sports betting is creating a dramatic rise in young people, specifically males 16-30 years of age, seeking help for gambling related problems. Dopamine, a neurotransmitter associated with the reward system of the brain, surges in high amounts during gambling activities – much like when people use substances like drugs and alcohol. The brain learns that engaging in gambling triggers a dopamine release; which in time can lead to dependency. Some people can engage in gambling without any significant effects, where for others, it can lead to substantial problems.

Safe Gambling Tips

Unlike what people see on social media and sports betting apps, there is an inherent risk built in when it comes to gambling. Odds are you will lose more often than you win. If you are going to gamble, try to follow these tips to play safe and have fun:

• Don’t gamble when you’re upset or stressed
• Limit your alcohol and/or cannabis intake while gambling
• Know how the games work before you wager
• Set budget and time limits – there are tools available on many slot machines, mobile and internet gambling sites to help you monitor your play
• Take frequent breaks – move around, get some fresh air, have something to eat or a coffee
• Only gamble with money you have – never borrow money or use money intended for necessities, like rent or food
• Don’t try to win back what you’ve lost
• Gambling is not a way to make money so don’t think of it as a chance to win money for a trip, to pay bills or to pay off debt
• Stick to your budget by leaving your credit and debit cards at home
• Balance gambling with other recreational activities
• If you’re no longer having fun, stop playing
• Don’t depend on “good luck” strategies – they don’t increase your chances of winning

When does sports gambling become a problem?

Gambling becomes a problem when it starts impacting a person’s daily life, like mental/physical health, finances, school, or relationships. Often times, friends and family will notice the problem first.

It’s important to watch for:

• falling grades
• increased irritability or anxiety
• disappearing money or possessions
• lying
• prioritizing gambling over school or friends
• anger when gambling is interrupted
• spending excessive time on betting websites and apps

Want to learn more?

Try our sports betting simulation and see how your future plays out.

Visit the Campus Well Being team and take our five-minute challenge.

Participants will be entered to win one of four $20 gift cards.

Exchange District Campus, Atrium: Tuesday, April 7, 2026 from noon to 1 pm.

Notre Dame Campus T-Building: Thursday, April 9, 2026, from noon to 1 pm.

Sources

Canadian Psychological Association

Gambling, Gaming and Technology Use

Canadian Centre on Substance Use and Addiction

The Current with Matt Galloway – When it comes to sports betting, does everyone lose?