Health Minds Healthy College

Campus Well-Being

Wellness

Cookies with Kerri- Creativity, Coping, and Cookies

December 20, 2021

The holiday season is the perfect time for gathering with friends, new and old, and sampling sweet treats.

This heart-warming combination came together in a special virtual event planned by RRC Polytech’s Language Training Centre (LTC) and Student Life as part of the Healthy Minds, Healthy College Strategy. 

“Cookies with Kerri,” hosted by Kerri Korabelnikov, dean for the School of Education, Arts & Sciences, saw 50 students register for an online chocolate chip cookie baking lesson. While everyone got to enjoy a tasty treat at the end, the aim of the event went beyond baking.

“This wasn’t about just chocolate chip cookies, it was about connecting with people and creating a community,” says Korabelnikov. “It was very energizing; everyone was laughing and having a lot of fun.”

Students now living in Winnipeg but originally from around the world, including Korea, Mexico, and Colombia, collected ingredient kits in advance. On a blustery December evening, they joined together to participate step-by-step in a two-hour online session, hosted by Korabelnikov and supported by Michelle Johnson, manager of Student Integration and Employment Outreach at the LTC.

Students were also encouraged to involve their children in the cookie-making class, which made the experience even more special, says Korabelnikov.

The online baking activity was a family affair for LTC student Heidi Novelo Poot and her eight-year-old daughter, Maya.

“It was something different that you can enjoy with the kids and meet other people,” says Novelo Poot. “She (Maya) was so proud, and I think that was the best part. And those cookies were very good, and the recipe was easy.”

Another student, Gabriel Novelo (no relation to Novelo Poot), has been in Manitoba since moving from Mexico in August and is taking classes with the LTC. Activities like “Cookies with Kerri” are a good way to connect with people, Novelo says, something that is more challenging in the middle of a pandemic.

“I wanted to participate with students from other classes. As a newcomer, I need to be in touch with as many students as possible,” Novelo says. “As a newcomer, you need to integrate and take part in all of the activities.”

For Novelo, who operated a food truck in Mexico, the experience marked another first.

“It was fantastic because I used to cook in my food truck, but I never baked. This was the first time I had the chance to bake something,” says Novelo, adding the cookies “magically disappeared” quickly.

In addition to building a stronger sense of community, there are other positive mental health benefits to activities like baking, says Pamela Villafranca, Mental Health Coordinator at RRC Polytech.

“We want to introduce students to different self-care activities. We may not think of it this way, but cooking, baking and prepping food can be a form of self-care; it can be therapeutic for some folks, the process of working with your hands, mixing the ingredients, and getting to sample the final product can feel really good,” says Villafranca. “This workshop promoted connection and community building, and taking a break from your studies to learn a new skill.”

Villafranca shares some key wellness tips to stay connected and support your mental health:

  • Find ways to stay connected with your peers and your instructors – join group chats, use instructor office hours, turn on your video in class, and participate, such as asking questions in class
  • Recognize that we need a variety of forms of self-care, and we may need varying types of self-care at different times of our lives
  • Try something new! Baking cookies is one example of a self-care activity that helps you get creative, learn something new, and work with your hands
  • Learn about the services that you can access for support, including the Mental Health Coordinator and Student Support Services department

Above all, Villafranca notes: “We want the students to know that staff and faculty are here for them, and we want to support them.”

To learn more about wellness initiatives at RRC Polytech, the Healthy Minds Healthy College Blog. 

You can also try out Kerri’s Favorite Chocolate Chip Cookies

Chocolate Chip Cookie Recipe

Ingredients

1/2 cup white sugar 1 tsp baking soda
1 cup margarine or butter 2 tsp hot water
1 1/2 cups brown sugar 2 eggs
2 tsp vanilla
1 tsp salt
3 cups flour
1 cup chocolate chips

Baking Instructions

  1. Preheat oven to 350F
  2. Mix white sugar, margarine or butter and brown sugar together
  3. Combine baking soda and hot water in separate dish
  4. Add baking soda/water, eggs, vanilla, salt, and flour to sugar mixture and stir
  5. Stir in chocolate chips
  6. Form dough into small balls and place on cookie sheet
  7. Bake at 350F for 9 -11 minutes
  8. Remove cookies from cookie sheet and let cool
  9. Enjoy your delicious cookies

And feel free to reach out and let us know what you think!

2022 Mental Health Events- Create a Vision Board!

December 14, 2021

Join RRC alumni, Amanda Le Rougetel for a night of Vision Board fun!

What is a Vision Board?

Also known as dream boards, a vision board is a visualization tool which refers to a board of any sort used to build a collage of words and pictures that represent your goals and dreams. These inspirational collages serve as your image of the future – a tangible example, idea or representation of where you are going. By putting a vision board somewhere you can see it every day, you will prompt yourself to visualize your ideal life on a regular basis.

What supplies do you need?

All you need is: a pair of scissors, glue, stock paper/poster board, and magazines!

Don’t have any magazines, but still want to participate? Register below, and check ‘yes‘ to needing supplies.

Magazines must be picked up at the Notre Dame or Exchange District campus. Pick-up times will be directly e-mailed to you.

Don’t forget – you can also participate virtually with absolutely no supplies with the help of Canva!

REGISTER HERE

Mindwell Programs- Leadership, Meditation, and Drop-In Mindfulness

December 14, 2021

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

Winter Wonderland Paint Night

November 26, 2021

 

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 16th, 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

 

Light Therapy

November 15, 2021

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

Winter Wellness Activity: Join our November Paint Night

November 15, 2021

As the season changes and days become shorter, we can often feel a little bit of the winter blues. When the world around us shifts, we also must be mindful that taking care of ourselves may look different. Practicing art and embracing our own creativity can help us feel grounded and allows us to practice self-care. Please join us for a free Paint Night to take care of ourselves as we enter the winter season.

The Details

Date: November 24th 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

A portrait of Kisa MacIsaacKisa 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

Meet Pamela! Your New Mental Health Coordinator

November 9, 2021

Hi Folks,

I want to introduce myself. My name is Pamela Villafranca (she/her). I am the new Mental Health Coordinator here at RRC Polytech.

I am a Registered Social Worker with a background in individual and couples counselling within a community setting. I have a B.A. in Conflict Resolution Studies from the University of Winnipeg and a Bachelor of Social Work from Dalhousie University.  I have spent most of my career walking alongside clients through different chapters of their lives, supporting mental health capacity building and challenging larger social discourses that hinder personal development. I have experience developing and facilitating therapeutic and psychoeducational groups on anxiety and stress, healthy boundaries, anger management, and parenting. I love the work I do. I practice through a narrative based lens that is always focusing on honouring clients strengths and expertise.

On a personal note, I have lived in Winnipeg my whole life and currently reside with my partner and my little dog, Ivy Winters. I have a vast love of four-legged friends, and my free time is mainly spent with my dog. I am interested in photography and love going for nature walks to take photos with my partner. I am also a student! I am in the process of completing my Masters in Social Work at Dalhousie University.

I am very excited to join the team at RRC Polytech to provide support to students as they navigate their mental health and wellness. And to find unique ways to promote positive mental health for students, staff and faculty.  In my role, I am hoping to introduce some practical tips for managing stress and anxiety for students as they complete their studies.

I am looking forward to connecting with the community and hearing more about the needs of students, staff and faculty. Please feel free to reach out if there are any questions or if you would like to connect. I can be reached at pvillafranca@rrc.ca.

-Pamela Villafranca BA, BSW, RSW

(She/her )

Wellness Through Music: An Improvisation Workshop

November 9, 2021

Music is an excellent wellness tool. Whether you put on some music to shift your mood, express yourself by making music, or learn a new musical skill – the emotional and spiritual power of music can’t be denied. While we work and study, it’s still important to take meaningful breaks, giving our bodies and minds a chance to recharge.

Music Workshop Series

For these reasons we’re happy to invite staff and students to a series of Thrive events centred around music and delivered by the Manitoba Conservatory for Music and Arts.

After registering, you will receive a Zoom link to join the event. All workshops run 6-7pm on a Wednesday. There is no cost to attend and you do not require your own instrument.

Wednesday, November 17, 6-7pm: Improvisation

Music improvisation uses music patterns and concepts to create free form and stylistic new arrangements. Learn how to take your music knowledge and add your personal expressions to create a new arrangement. Facilitated by Carter Graham.

Register here.

Questions and accessibility needs can be directed to Pamela Villafranca.

Cooking for Wellness: A Hands-On Virtual Workshop

November 9, 2021

Did you know that eating balanced meals regularly can reduce anxiety symptoms, increase energy levels, and even improve concentration and memory? Eating habits are critical to overall wellness, yet when we get busy or stressed we often don’t make the best food choices.

So, show yourself some love by cooking a delicious and balanced meal. Join our free, hands-on virtual workshop and learn how to make lasagna rolls while cooking alongside your instructor, Abby Legaspi!

Date: Monday, November 22

Time: 6-8pm

Menu: Lasagna Rolls

Register here. After registering you will receive a Zoom link to join. Seating is limited to 20 participants.

Ingredient kits

If you require a kit with ingredients, be sure to register by November 19 so you can pick up the kit on the afternoon of November 22. For this event, kits can only be picked up at the Notre Dame Campus. You may also simply purchase the ingredients at your local grocery store.

THRIVE Activities

This workshop is part of our THRIVE activity series, hosted by the RRCSA and Healthy Minds Healthy College. THRIVE activities provide opportunities for balance and self-care, which we all need right now. All students and staff are welcome. For accessibility needs or questions please contact Pamela Villafranca.

Your Instructor

Cooking for Wellness workshop instructor Abby Legaspi

Abby Legaspi is a Nutrition graduate from the University of Manitoba with 10 years’ experience running cooking programs for different non-profit and grass roots organizations. She now works at Norwest Coop Community Food Centre and is passionate about almost everything related to food, from gardening to cooking. Abby sees food as a means to connect people while recognizing that food insecurity can be experienced by so many. As an advocate for good food, it is Abby’s hope that one day, everyone will be food secure.

 

Better Mental Health Through Digital Therapy

October 11, 2021

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:

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.

RRC Polytech campuses are located on the lands of the Anishinaabeg, Ininiwak, Anishininwak, Dakota Oyate, and Denésuline, and the National Homeland of the Red River Métis.

We recognize and honour Treaty 3 Territory Shoal Lake 40 First Nation, the source of Winnipeg’s clean drinking water. In addition, we acknowledge Treaty Territories which provide us with access to electricity we use in both our personal and professional lives.