October 5 – 11, 2025

Mental Illness Awareness Week is here! This year’s theme is Community: Supporting Mental Well-Being Together. The purpose of MIAW is to educate the public about mental illness, address misconceptions, and reduce the stigma associated with it. This in turn promotes acceptance, respect and equitable treatment for those living with mental illness all while reducing stigma.

As we move through the chapters of our life, our mental health is always changing. This is especially true for post-secondary students. According to the Canadian Alliance of Student Associations, 75% of post secondary students struggle with their mental health and 61% developed new mental health challenges in the past year. National surveys indicate a significant percentage of Canadian post secondary students experience depression and anxiety disorders.

What can you do? One of the most helpful ways to reduce stigma around mental illness is to educate yourself about mental health, specifically in how you talk about mental health and mental illness. Mental health awareness and literacy can help to empower you to understand and manage your own well-being and help to support others.

How to get involved?

Join in one or more of the RRC Campus Well-Being Mental Illness Awareness Week Events.

SJA Therapy Dogs

11:30 am to 1 pm

October 7 at EDC, October 9 @ NDC

Community Mental Health Fair

11 am to 1 pm

October 7 @ EDC, October 8 @NDC

The Better Brain Diet MindWell Webinar

October 7 at 12 pm.

Love Notes Workshop

11:30 am to 12:30 pm

October 8 @ NDC Prairie Lights.

Sources

Mental Health Commission of Canada – Language Matters Cheat Sheet

Universities Canada

Canadian Alliance of Student Associations

What’s on your plate could be shaping your mood, focus, and energy.

Mental health is about the small, daily choices we make to care for ourselves; and food is a vital part of that.

As part of Mental Illness Awareness Week and World Mental Health Day, MindWell is bringing you a special webinar on one powerful (and often overlooked) choice: what we eat.

Join renowned Canadian mental health pioneer Dr. Bonnie Kaplan for The Better Brain Diet: Eating for Mental Health & Peak Performance webinar. Learn how the food you eat can help reduce stress, sharpen focus, and boost resilience, and walk away with simple, practical tips you can use right away.

As part of Mental Health Month, join us on Tuesday, October 7th to explore how nutrition impacts your mind and learn practical strategies to support mental clarity, reduce stress, and boost performance at work and beyond.

Dr. Kaplan will cover:

• The essential brain nutrients and their profound impact on your mental state.
• How to fuel your body’s energy production (mitochondria) through diet to combat inflammation and fatigue.
• The surprising link between your gut and your brain, and how to nourish both for better mental health.
• Overview of public policy initiatives & implications for workplace mental health strategies
• A clear, actionable roadmap for improving your mental well-being with simple, evidence-based nutrition strategies

60 Minute Webinar. Tuesday October 7 at 12 pm CST. Register Here.

And that’s not all! In October, you can also join:

Taming the Wandering Mind

A restless mind can impact everything, from your focus at work to how you manage stress in daily life.

This month, Dr. Ellen Choi explores the link between working memory and mental distraction. You’ll learn science-backed tools and mindfulness strategies to sharpen your attention, enhance productivity, and stay grounded in the present moment.

Wednesdays at 11 am CST. Register Here.

Posture & Mental Health: Standing Tall for a Calmer Mind

Slouching can increase stress, drain energy, and affect focus, while standing tall can boost mood, confidence, and clarity.

In this session, Stott Pilates–certified instructor Julie Anderton will guide you through simple Pilates-based movements to release tension, improve alignment, and support both your body and your mind.

Thursdays at 11 am CST. Register Here.

Mind Reset for Focus and Clarity

Learn breathwork exercises to manage mental fatigue and overthinking. Through mindful breathing strategies, this session will guide you in resetting your mind for greater clarity and concentration. Feel Your Best, Perform Your Best!

Fridays at 11 am CST. Register Here.

Walking lunges are a dynamic lower-body exercise that strengthens your glutes, quads, hamstrings, and core. They challenge balance, coordination, and stability, making it a versatile move that fits perfectly into home or gym workouts. Whether you’re working on strength, endurance, or simply want to add variety to your routine, walking lunges are a staple move with big benefits.

How to do them

Starting Position:

• Stand tall with feet hip-width apart and core engaged.
• Keep shoulders back and chest lifted.

Step & Lower:

• Step forward with your right leg and slowly lower your body until both knees are bent at about 90 degrees.
• Your back knee should hover just above the ground.

Push & Step Through:

• Press through your front heel to stand tall and bring your back leg forward into the next step.
• Continue alternating legs as you “walk” forward.

Repeat:

Aim for 8–12 steps per leg for 2–4 sets, depending on your strength and goals.

Variations

Bodyweight Walking Lunges
Perfect for beginners—no equipment needed. Focus on form, balance, and control.

Weighted Walking Lunges
Hold dumbbells at your sides or a barbell across your shoulders for added resistance. This increases strength, power, and muscle growth.

Benefits of Walking Lunges

Strengthens Glutes, Quads & Hamstrings – Builds a powerful and balanced lower body.
Improves Balance & Coordination – Challenges stability while moving.
Core Engagement – Strengthens your midsection for better posture and control.
Enhances Athletic Performance – Supports running, jumping, and lifting with more power.
Scalable for All Levels – Easy to modify or progress with weights, reps, or tempo.

Try It This Month!

Walking lunges are an effective, full-body move you can take anywhere—no fancy equipment required. Add them to your lower-body days, sprinkle them into a circuit, or try them as a warm-up for bigger lifts.

Want to see walking lunges in action? Head over to our Instagram for a video tutorial!

Sources

Walking Lunges: How-To, Variations, Benefits, Safety, and More

How to Do Walking Lunges: Techniques, Benefits, Variations

How to Do Walking Lunges for Stronger Legs and Better Balance

Peer Support, one of RRC Polytech’s wellness programs for students, is a confidential, volunteer-based, non-clinical support program that leverages the wisdom gained from lived experience. Social and emotional support from a fellow student can inspire hope and empower others who are in similar situations.

RRC Polytech is looking for students who are interested in helping others with mental health challenges. For example:

• Have you been through a difficult time or situation that caused you to take deliberate steps towards recovery? (This may be through personal experience with a diagnosed or undiagnosed mental health issue, or experience with supporting a loved one through their own challenge.)

• Do you have a compassionate approach to life, and a desire to help others along their own path towards recovery?

• Would you like to help champion positive mental health in RRC Polytech by taking on the role of volunteer peer supporter?

If you answered ‘yes’ to any of these questions, please reach out to Kelly Giddings, Campus Mental Health Specialist for the Peer Support Volunteer Information Package or with any questions.

Please note: Peer Support Volunteers must attend six MANDATORY virtual peer support training sessions on Oct. 22 & 29, Nov. 5, 12, 19, 26 from 6-9 pm.

Every year, the Campus Well-Being team partners with community groups to offer both staff and students special moments of reprieve with therapy dogs from St. John Ambulance and the friendly felines at our Purradise Pop-Up Cat Café. These programs aren’t just a pleasant break in a hectic schedule — spending time with animals has been shown to reduce stress, lower blood pressure, and improve mood, helping to strengthen mental health and wellbeing.

You may be wondering: how does spending just a few calm minutes with a furry friend lead to all these mental health wins?

Here is what the research shows:

• Even short interactions (5-10 minutes) with therapy animals can significantly reduce anxiety and boost mood—long enough to slow down heart rate and quiet racing thoughts.
• Touching, stroking, or simply being near animals can lower levels of cortisol (the stress hormone), while increasing oxytocin—the “feel good” hormone that promotes bonding and calm.
• Animal interactions also help us become more present: the tactile experience (petting fur, feeling warmth) pulls us out of our heads and into the moment, which promotes relaxation and mental clarity.

Photo Credit: Shutterstock

Upcoming events:

St. Johns Ambulance Therapy Dogs (no registration required)

Notre Dame Campus

September 16th – Campus Bookstore Hallway & October 9th – T Building Common Space

Exchange District Campus

October 7 – Atrium Hallway

Purradise Pop Up Cat Cafe (registration required Campus Well-Being Portal)

Notre Dame Campus

September 23 – Room E207

Exchange District Campus

September 19 – Room P107

Sources:

Walden University: 5 ways pet therapy can be helpful

Integrativepsych.org: The mental health benefits of pet companionship

Capture a moment that expresses your well-being and creativity, then share it in the College-wide Wellness Photography Contest from September 22 to Oct 17, 2025.

Open to all current RRC Polytech students and staff. Watch our Frame of Mind Photography Workshop recording for inspiration.

For the contest: Submit one original photo captured on your smartphone or camera that reflects your wellness perspective or activities. Each entry celebrates personal expression and contributes to a collective gallery of wellness.

Your photo should meet simple specs for clarity and display:

• Digital image can be taken with a regular camera, smart phone or tablet.
• Format: JPEG or PNG format. (Please convert HEIC to JPEG file before submitting, usually done when exporting/sending image.)
• Image Size: Images must not exceed 1600px W x 1200px H.
• File Size: Should be 2MB or under.
• Photo should be unfiltered and unedited to preserve authenticity.
• Along with your submission, you will be asked to sign a participant photo release form to confirm permission for the College to share your images in digital and physical showcases, social media and promotional materials.
• Submission end date October 17, 2025 at 3PM.
• Submission will be entered into a random draw for one of ten gift cards.

Beyond the draw, selected images will shine during Thrive Week, in an Immersion Room Gallery Showcase, a unique opportunity to see your work projected on a large scale, surrounding viewers in a shared atmosphere of reflection and inspiration.

This showcase celebrates individual voices but also creates a collective experience where photos spark conversation, connection and community well-being.

Contact Kristi Dorian, Recreation and Wellness Coordinator, for more information and/or to send in your entry.

Please include with your emailed photo submission (one per person):

• Subject line “My Wellness Photo Entry”
• Your full name and RRC Polytech student/staff ID number
• Identify the RRC Polytech campus you attend/work at
• A short caption to go with your photo
• Be sure to follow the submission formatting and specs listed above to be included in the contest.

The beginning of a new academic year creates the perfect time to lay a strong foundation for personal and community well-being. College life moves quickly and challenges us constantly, yet with intention and a balanced approach, we can flourish across all areas of our lives.

Fuel Our Bodies – Physical Wellness

Start the year strong by committing to physical wellness. Movement boosts energy and focus, plus strengthens our mood and sleep quality. Whether a gym regular or just beginning a fitness journey, check out some of Campus Well-Being’s inclusive options; free for current students and staff.

• Join a weekly fitness class like yoga, Muscle & Mobility or strength training
• Sign up for intramural sports that include badminton, basketball, futsal (indoor soccer), cricket and volleyball.
• Borrow bikes or go for a walk to add movement into our daily routine; take a break and explore green spaces around campus.

Connect with Others – Social Wellness

More than just academics, College life also offers a place to build community and foster meaningful relationships. Social wellness means cultivating a support system where we can give and receive encouragement.

• Volunteer with campus initiatives that align with your interests. This helps increase connection and purpose. Campus Well-Being, for example, offers a volunteer program.
• Schedule regular check-ins with friends, roommates, or classmates. These small, genuine conversations can be powerful.
• Practice inclusive kindness by sharing a smile, offering help or reaching out to someone sitting alone.
• Attend Campus Well-Being and Students’ Association activities like the Board Game Night, Intramurals, Block Parties and club fairs to meet new people and find community.

Boost Your Resilience – Emotional Wellness

Starting a new school year might bring both excitement and anxiety. Emotional wellness includes recognizing our feelings, developing healthy coping skills, and building emotional strength.

• Try a mindfulness workshop to slow down and reconnect inwardly. As a current College student or staff member, take advantage of free access to MindWell, an online resource offering a variety of workshops and classes.
• Visit campus counseling services for professional, confidential support and guidance to develop strong coping skills.
• Create a daily pause, even just 10 minutes, to unplug and do something calming like reading, stretching, or listening to music.
• Celebrate small wins whether attending a first class or completing a tough assignment, every step matters.

Grow Your Purpose – Intellectual & Spiritual Wellness

Use your time at College to also explore internal values, dreams, and ideas. Intellectual and spiritual wellness encourages us to seek inspiration, ask meaningful questions, and shape our own path forward.

• Reflect on goals, passions and dreams – what generates excitement? Or growth?
• Say yes to new opportunities – try something out of your comfort zone that aligns with your values.

May we all choose to thrive, not just survive. Remember to take advantage of the many campus resources and activities designed to support your full self. By nurturing each dimension of wellness: body, mind, heart, and spirit, we build habits that carry us forward through College and through our lives in general.

Our mood is shaped by many factors, some obvious, others more surprising. One you might not expect? Posture.

How you sit and carry yourself can directly affect your energy, confidence, and emotional state.

That’s why, after a successful debut, Posture & Pilates is back in September as a weekly class, this time exploring how posture impacts mood and mental clarity. You’ll also find new sessions focused on sleep, gratitude, and emotional awareness, all essential for cultivating a stable, balanced mood, and strengthening your emotional health.

Learn more about these programs and sign up HERE.

What’s on Offer?

Deeper Sleep: EFT Tapping for Rest and Recovery

Struggling with sleep or simply looking for deeper rest? This session uses EFT (Emotional Freedom Techniques) to help quiet the mind, release physical tension, and restore your body’s natural ability to relax.

Through gentle tapping on acupressure points, you’ll clear the stress, frustration, and mental noise that often disrupt sleep, while inviting in calm, safety, and ease.

No experience necessary. Just come as you are and give your nervous system the rest it deserves.

One-time 45-minute session
Tuesday, September 23 at 12 pm CST

Register HERE

How Posture Impacts Mood

The way we hold ourselves physically can have a direct influence not only on our feelings, but on our thoughts and behaviours too. Changing our posture is a biohack we can use to change our mindset and boost our mood.

Julie Anderton will guide you through simple yet effective Pilates movement patterns that will stretch and strengthen muscles to help bring your posture into its ideal alignment, enhancing both physical and emotional well-being. A routine you can practice at your desk and anywhere.

NEW: Thursdays in September at 11 am CST

Register HERE

Using Gratitude to Break the Stress Hook

Ever feel like you’re stuck in a cycle of stress without even realizing it?

This class explores how stress quietly takes hold, and how gratitude can be a powerful tool to shift your mindset. With practical techniques and a mindful approach, you’ll learn to create more emotional balance and ease in your daily life.

Wednesdays in September at 11am CST

Register HERE

From Reactivity to Response: Navigating Emotions

This class offers practical tools to recognize emotional patterns, stay grounded in moments of stress, and respond more skillfully. You’ll gain insight into how emotional awareness supports healthier relationships and a calmer inner world.

Learn how to reduce fear of failure, build stronger connections, and empower your team to perform at their best.

Fridays in September at 11 am CST

Register HERE

Are you a current student who is interested in getting involved on campus? Are you passionate about sport, recreation or mental wellness? Please join our Volunteer Information Session to learn more about some exciting opportunities!  

Info Session Details

Date: Thursday, Sept. 18

Time: 12:15 – 12:45pm

Location: Connected Classroom, EMP Studios GM33, Notre Dame Campus. Contact Breanna to request a calendar invitation.

Can’t make it in person? Register for the live stream.

Time doesn’t work for you? Ask Breanna for a recording.

Benefits of Volunteering 

Each volunteer should plan to complete a minimum of 10 hours of service. Some positions may require additional hours based on their responsibilities.

Volunteers will be provided with a certificate of service and a $150 honorarium, and will be invited to an appreciation event. Those who display exceptional service may request letters of recommendation for awards

Volunteer Roles

Thrive Ambassador

The Thrive Ambassador will support Thrive Week by communicating with other students and assisting with events. The ideal candidate is friendly in conversation, can communicate clearly, and is conscientious. 
 
This volunteer role is busiest during the month of November. All service is completed on campus with support from the Thrive planning group. An orientation is required.

Peer Supporter

A Peer Supporter will provide fellow students with confidential, non-clinical, emotional support using the wisdom that comes from their lived experience. Peer Supporters meet with students who require support, building relationships based on deep mutual understanding and trust.

The volunteer must be available for mandatory virtual training every Wednesday evening from Oct. 22 to Nov. 26. Peer Supporters will be mentored and supervised by the Campus Mental Health Specialist.

Advisory Group Member

The Advisory Group Member will use and enhance their critical thinking and problem-solving skills, providing thoughtful critiques and formulating ideas for our Healthy Minds Healthy College Strategy. In this role, the volunteer will attend Advisory Group meetings where members share their perspectives, brainstorm ideas, and develop strategies to make RRC Polytech a health-promoting college.  

All service is on campus with support from the Campus Mental Health Specialist. A one-on-one orientation meeting is required.

Student Intramural Coordinator

(Various Positions Available: Basketball, Cricket, Badminton, Volleyball, Futsal or Other) 

The Student Intramural Coordinator will use and enhance their leadership and event-management skills by facilitating intramurals in their sport of interest.

The volunteer will promote intramural participation by communicating with other students. They will also facilitate registration, game play, set-up and take-down.   

A group orientation session is mandatory for all intramural coordinators, at which they will receive support and direction from the Sport and Fitness Supervisor.  

The Quadriceps Stretch is a simple yet powerful way to improve flexibility in the front of the thigh, relieve tension in the hips and knees, and support better posture. Tight quads can limit your range of motion, contribute to low back discomfort, and even affect how efficiently you move during daily activities or workouts. Whether you’re looking to improve mobility, recover from a tough leg workout, or simply move more comfortably, this stretch is a must-have in your routine.

How to do it:

Side-Lying Variation (Beginner-Friendly)

Starting Position:
Lie on your side with your legs stacked and your head supported by your bottom arm.

Stretch with Control:
Bend your top knee and grab your ankle or foot with your top hand. Gently pull your heel toward your glutes while keeping your hips stacked and core engaged. If grabbing your ankle is difficult, loop a strap or towel around your foot to make the stretch more accessible.

Hold & Breathe:
Hold for 20–30 seconds, breathing deeply. Switch sides and repeat.

Standing Variation

Starting Position:
Stand tall, holding onto a wall or sturdy surface for balance if needed.

Stretch with Control:
Bend one knee and bring your heel toward your glutes. Grab your ankle or foot with your hand, keeping your knees close together and your torso upright. If grabbing your ankle is difficult, loop a strap or towel around your foot to make the stretch more accessible. For a deeper stretch, squeeze your glute muscles.

Hold & Breathe:
Hold for 20–30 seconds, then switch legs. Avoid arching your back—keep your core lightly engaged.

Benefits of This Stretch

Increases Flexibility in the Quads:
Helps lengthen the muscles in the front of the thigh for smoother, more comfortable movement.

Supports Knee and Hip Health:
Reduces tension that can pull on the joints and affect alignment.

Improves Posture:
Opens up the front of the body, counteracting time spent sitting or leaning forward.

Enhances Performance & Recovery:
Keeps the legs feeling loose and mobile for running, squatting, cycling, and other activities.

Accessible for All Fitness Levels:
Easily modified for comfort and mobility needs.

Try It Today!

Whether you’ve just finished a workout, spent the day on your feet, or are trying to offset hours of sitting, the quadriceps stretch is a quick, effective move to keep your legs feeling their best. Take your time, breathe deeply, and enjoy the release.

Want to see the quad stretch in action? Head over to our Instagram for a video tutorial!

Sources

Stretching Your Quads: A Comprehensive Guide

4 Quad Stretches Everyone Should Know | Best Health Magazine Canada

Quad Stretch: Tips and Recommended Variations