We are going through an unprecedented time at Red River College. Many of us have been asked to work or study from home, and aren’t participating in our usual activities. When our usual routine is disrupted, it can have an effect on both our physical and mental health.

Below you will find some resources to help maintain physical and mental wellness during a time of social distancing. Whenever possible, the following resources are free to either Red River College staff and students (look for the ^), or free for t0 general public (look for the *). For additional information, continue to check www.rrc.ca for updates.

Fitness and Physical Health Options

RRC Recreation Services ^

• Check for updates on the Rebels microsite as well as social media channels
• Monthly fitness challenges – challenge your friends to see how many you can accomplish at home!

Fitness Apps

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

• Tone It Up (Apple and Google Play)
• Down Dog Yoga (Apple and Google Play)
• BodySpace – this includes an online community component
• 7 Minute Workout: Fitness App (Apple and Google Play)

Fitness Bloggers

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

• My Fitness Pal
• Nerd Fitness

Fitness Streaming

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.

• Planet Fitness – Facebook
• Host your own! Use a video chat or meeting service to join your friends in a virtual group workout.

Subscription Services

Please note that these options may involve fees.

• Beachbody On Demand
• Peloton * free 90 day trial
• StreamFit

Mental Health and Wellness Options

Mindfulness & Meditation

• MindWell-U 30 Day Mindfulness Challenge ^
• MindWell-U Virtual Drop-in Mindfulness Class ^
• Calm In The Storm Website and App* (the “Relief” section)

Relaxation

• ADAM* audio guided relaxation
• Get outside and observe nature
• Clear the Deck exercise to calm worry*
• Have a cup of tea
• Enjoy a warm bath or shower

Social Connection

• Schedule an informal coffee break on WebEx. Grab your beverage and just chat about whatever you feel like.
• Send voice messages or hold video calls with friends and family
• Virtual friends/family meals
• Proactive #COVIDkindness, while keeping physical distance
• Send thank you notes
• If children are home from school, consider creating a daily schedule

Creativity

• Stream an Opera performance*
• Virtually tour a museum*
• Cook or bake
• Doodle or colour*
• Put on some music or play an instrument
• Journal your thoughts

Remember, taking care of your wellness will help sustain you through this challenging time. Be sure to make your well-being a priority.

For so many of us, mental health is an important topic – every day, conversations related to mindfulness or self-care come up. Frank discussions about our mental well-being are also top of mind.

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 BEACON digital therapy – now available to Red River College students at no cost with referral.

BEACON can empower you

Designed to improve your mental health and build your resilience to life’s challenges, BEACON provides Cognitive Behavioural Therapy (or CBT), an evidence-based form of psychological therapy. It’s also considered the gold standard when it comes to helping people with mild to moderate depression 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 BEACON wherever and whenever you choose – all on your phone, tablet, or computer – with no appointments to keep. And your BEACON 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:

• Counselling Services
• Mental Health Coordinator
• Indigenous Student Support Wellness Counsellors (204-632-3773)
• 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 BEACON should inquire about extended health plan coverage. Many of our employee benefit packages do cover BEACON’s 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 about BEACON’s partnership with RRC, please contact Breanna Sawatzky, Mental Health Coordinator.

On February 5th, Jordin Tootoo visited RRC to share his story of hope, hockey and mental health. Many staff and students were moved by Jordin’s authentic presentation. Jordin spoke about his journey from Rankin Inlet to the NHL and then, in retirement, to suicide prevention work.

Jordin spoke candidly of being a suicide loss survivor, recovery from alcohol addiction, love of family and finding his sense of belonging.

Thankfully, you can:

• Read all about why we invited him and the message he shared.
• View the event photo gallery.
• Watch the recorded presentation.

Jordin also took time to connect with many attendees, signing books and memorabilia. It’s clear that his life experience resonates with so many.

If you are curious about mental health supports for staff and students, please visit rrc.ca/wellness/supports or contact Breanna Sawatzky, Mental Health Coordinator.

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.

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.”

Each forum will include a talk by a prominent Psychologist as well as audience Q & A. Free 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 we see many 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: Wednesday, February 12th, noon-1pm in P107, The Roblin Centre with Dr. Elizabeth Hebert

NDC: Thursday, February 13th, noon-1pm in the White Lecture Theatre with Dr. Jason Ediger

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. Elizabeth Hebert, C. Psych.

Dr. Elizabeth Hebert provides psychological treatment services for anxiety disorders, OCD, PTSD, and other mental health concerns. Her main research interest is the development and evaluation of psychological treatments for anxiety disorders and the cognitive-behavioural mechanisms underlying these disorders.

Today is Bell Let’s Talk Day: a time to start conversations about mental health and reduce stigma associated with mental illness. There are several ways to get involved.

Paint on our giant canvas
Join us for tea, cookies, and conversations. Paint supportive words or images on a giant art canvas.

Notre Dame Campus: Library Hallway, 10am – 2pm
Exchange District Campus: Atrium, 10am – 2pm

Several other campuses are participating, so watch for posters on your campus to stay informed.

Visit the Bell Let’s Talk website
At https://letstalk.bell.ca/en/ways-to-help you’ll find suggested actions that you can take to end stigma and create positive change.  You’ll also find instructions on how to participate in the social media fundraising campaign.

Explore Resources

Browse through the rrc.ca/wellness microsite and get up to speed on the variety of resources available to you, your colleagues, your family, and your students.

We’re excited to welcome Karina Walker, founder of Rising Strong, to facilitate two vision board workshops for RRC staff and students.

Vision boards are visual representations of your hopes, goals and desires. They help you visually experience what you want to do, where you want to go, who you want to be and how you want to feel. With busy schedules and distractions, having a board representing everything you want in life can help reinforce daily affirmations, clarify your goals and help set intentions.

This is sure to be an empowering evening of crafting and setting goals! Check out Karina’s Instagram to get a sense of her work.

Both workshops will feature free tea and dainties as well as a door prize draw.  Karina supplies everything you need to make your vision board, so just bring yourself (and perhaps a friend).

Notre Dame Campus
Tuesday, January 14; 4-7pm in the Prairie Lights Meeting Room

Exchange District Campus
Thursday, January 16; 4-7pm in P107, The Roblin Centre

All students and staff are welcome and can register by emailing Breanna Sawatzky.

Due to our northern latitude, many Manitobans experience Seasonal Affective Disorder (SAD), while others experience a milder form of winter blues. SAD is a form of depression that occurs mostly during the fall and winter months, when days shorten and sunlight decreases.

Light therapy, sitting near a specialized light each day, is one form of treatment. This is why we’re pleased to offer light therapy stations in the Exchange District and Notre Dame Campus libraries. Several regional campuses also have light therapy stations.

If you’ve 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.

You may also loan a smaller, portable lamp from A/V Services. That lamp may be used anywhere in the library that is near a power outlet. You’ll 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 SAD, please speak to your primary health care provider.

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

Save the date! Former NHL forward Jordin Tootoo is the keynote speaker at our annual mental health awareness event.

In Jordin’s talk, Aiming at Wellness Together, he shares his personal experiences in order to open up important conversations around addiction recovery, mental health, and suicide prevention, all while sharing a hopeful message of resilience and understanding.

Join us for a free pizza lunch and meet Jordin.

Date: Wednesday, February 5th

Time: 11:30am – 1:30pm

11:30am – lunch

noon – program begins

1:15 pm – meet and greet with Jordin

Location: South Gym, Notre Dame Campus*

*The program will be recorded and live streamed thanks to the eTV studio. You can catch the live stream at live.etvlabs.com

RRC’s Healthy Minds Healthy College Initiative and the Students’ Association are pleased to welcome Jordin.

For questions or accessibility needs, please contact Breanna Sawatzky.

Earlier this month we enjoyed Thrive Week, a time to focus on balance and self-care to promote positive mental health. Our planning group delivered a variety of activities to encourage staff and students to get active, relaxed, connected and creative. Here are some activities that folks enjoyed.

The Paint Party at EDC, featuring Kisa MacIsaac from Power of Painting (and RRC alum).

A nature walk through Chickadee Trail at Birds Hill Provincial Park

A student enjoying a visit from St. John Ambulance therapy dogs. Photo: Gabby Piche

Thrive Ambassador and Business Administration student, Veronica Feliz, helping students and staff sign up for a free massage. Photo: Katlyn Streilein

Registered Massage Therapist, Jason Mathes, helping a student de-stress. Photo: Katlyn Streilein

MC College students providing free manicures and braids. Photo: Sarah Vandale.

A few of the painters from the NDC party with Painting on the Prairies.

There was so much more going on that we didn’t manage to capture through photos. Even many of the regional campuses hosted activities.

We hope everyone who participated in Thrive Week enjoyed a break from the grind of school and work and is inspired to make time for balance and self-care on an ongoing basis.

This week was possible thanks to funding from the Red River College Students’ Association, Human Resource Department and Healthy Minds Healthy College Initiative. Big thanks as well to the planning group: Amanda Dorscheid, Beverly Wood, Priyanji Mediwake, Arsalan Zaheer, Carmen McIntosh, Erin Edwards and Breanna Sawatzky.  Student volunteers who served as Thrive Ambassadors were a huge help.

Stay tuned for more Thrive style events in the new year.

A walking path through Birds Hill Park

Being active in nature is great for your mental health. When the seasons change and the temperatures drop, we tend to stay inside more. Getting out for some fresh air and movement (even just walking), before the January deep freeze, can be really helpful.

This is why, for Thrive Week, we’re heading for a nature walk at Birds Hill Park.

All students and staff are invited; we have a bus chartered to transport us all.

To join the nature walk, simply email Breanna to reserve a seat on the bus. Meet us at the Notre Dame Campus bus loop at 10am Saturday, November 9th. The bus will return us to the same place at 2pm.

We’ll spend some time bird watching, walking through the trails, and enjoying some hot chocolate.

According to Manitoba Sustainable Development, this park is “a mosaic of landscapes not commonly found in such close association, such as esker ridges, dry prairie, wet meadows, bogs, and aspen-oak and mixed boreal forest communities.” 

Dress for the weather and pack some water and a snack. Family members are welcome.

Date: Saturday, November 9

Location: Meet at the Notre Dame Campus Bus Loop

Pick up time: 10am

Drop off time: 2pm

Contact: Breanna Sawatzky