Life moves fast. Many of us juggle school, work, relationships, and self-care while running on empty. In her energizing podcast episode Tiny Fixes for a Tired Life, Mel Robbins shares seven simple, science-backed habits that can quickly recharge our mind, body and spirit. The tools Mel describes are small, consistent shifts in our daily routines. Here’s how we can create momentum, one powerful habit at a time.

Replay the Good Stuff

Scrolling through our smartphone’s pictures of loved ones, memories and happy activities ignites a spark of happiness when we feel stressed. This activity also makes us realize we have a community around us. This tiny action inspires nostalgia, pumps up our endorphins and lowers our stress hormones.

Create a Club Night Kitchen

Every time you enter the kitchen to prepare a meal, feed a pet, set the table, pack lunch or wash the dishes, turn on a feel-good playlist. Adding energetic music that encourages dancing and singing, swaying and vibing, snaps us into the present moment and fills us with joy.

Learn People’s First Names

Try to learn people’s first names and use their names whenever interacting with them. This small task sends the message that the person matters and we notice them. By noticing others, we switch out of our own possible weariness to focus on someone else.

Show Up

Reach out to console, listen to or support a friend or family member, even when you yourself may not be at your best. This simple act is about love for another person. Showing up to offer connection and support through our own troubled times, shifts our energy as well.

Cheer People’s Wins

Celebrate other people’s good news. Instead of seeing their wins as our losses or getting caught in comparison, we can feel pride, shared success and happiness when other people do well.

Be An Eight-Minute Friend

In our hectic, task-filled lives, we often feel more time will clear up in the future so that we can catch up with our friends. Sadly that may not happen. Instead, this tiny habit comes encourages us to use the time between appointments or errands to quickly check in on a friend. We seize the in-between moments, letting our friends and family know we care about them now.

Go on an Awe Walk

Take three minutes outside to find something that makes you feel an “awwww” moment. The dancing of popular tree leaves, a building with beautiful architecture, a tree that stands the test of time, a mural or bird. Open your mind to the world around and feel that sense of awe.

May we practice some of these tiny habits to reconnect with ourselves, our environment and the people we love. Small actions like cheering someone’s win, dancing in the kitchen or noticing a tree’s quiet beauty anchor us in the present and remind us of what matters. By choosing even one tiny fix, we reclaim energy, spread kindness, and grow resilience. Let these moments build and watch your tired-feeling life transform into one filled with meaning, joy and connection.

As we approach the end of the year, it’s a time when pausing, reconnecting, and grounding ourselves can make a meaningful difference in how we feel and move through daily life. Staff can access their free MindWell account here.

This month at MindWell, the theme is Environmental Health, focusing on how our surroundings and routines support well-being. We invite you to join December’s live sessions designed to help create supportive environments at home, at work, and in community:

What’s on offer?

Medicine Wheel: Connecting with Friends and Family

This workshop explores the Medicine Wheel for reflection and connection. Through mindful breathwork, learn to foster deeper connections with yourself, your friends, and your family, enriching your relationships this season.

One-time 45-minute session

Tuesday, December 9th at 12 pm CST. Register here.

Winter Wellness: The Power of Light

During the colder, darker months, our connection to nature often fades, yet light and soil exposure remain essential for mental and emotional well-being.

This class explores how reconnecting with natural elements, even in winter, can boost mood, improve sleep, and increase vitality. Discover small, practical ways to bring nature back into your daily routine.

Wednesdays at 11 am CST. Register here.

Pilates: Your Body, Your Home: A Mindful Cleanse

Joseph Pilates wisely noted that our body is the one true home we inhabit throughout life, deserving of our utmost care.

This class integrates focused breathwork and core-strengthening exercises to align and balance your physique. Learn mindful daily habits to cleanse and maintain your body’s well-being, fostering a deeper connection to your internal environment.

Thursdays at 11 am CST. Register here.

Creating a Supportive Environment

Your Space, Your Energy. Discover how your physical surroundings, whether at home or work, impact focus, stress, and well-being. Learn simple adjustments to make your environment more calming and nourishing.

Fridays at 11 am CST. Register here.

Exam season can be busy and challenging as final projects, studying, and expectations all come together. It can be a lot to manage. But managing during exams isn’t just about memorizing content or long study hours. It’s about taking care of your mental wellness so you can think clearly, stay focused and feel grounded. Here are some ideas on how to navigate exams with both academic success and your well-being in mind.

Protect your sleep – it’s part of studying

Sleep is not a luxury during exam season – it is essential. Memory, concentration, decision making, and stress tolerance all depend on it. Aim for consistent sleep hours, 7-9 hours of rest, and try to avoid all-nighters. Remember, your brain does not store information well when it’s exhausted!

Nourish your body to support your mind

Your brain needs fuel to stay sharp and function properly. Support your studying with balanced meals, quick energizing snacks and plenty of water. Hydration is important for reducing headaches, fatigue and balancing your mood.

Stay Connected

Exam periods can feel isolating, but keeping connected is a powerful stress reducer. Some ideas to try are joining a study group, reaching out to classmates, or talking to a friend. Some students may find the Peer Support team to be helpful as they are trained to listen without judgement and help students find their own solutions to managing exam stress.

Access Campus Supports Early

You don’t have to wait until you are overwhelmed or at risk of poor grades to ask for help. Reaching out can make a big difference in how you experience the exam period. There are many campus supports available to all RRC Polytech students.

• Academic Success Centre
• Accessibility Services
• Peer Support
• Counselling

Remember! Success in exams is more than grades—it’s about taking care of your mind and body so you can show up as your best self. With thoughtful planning, balanced habits, and the support of your campus community, you can move through exam season with confidence and resilience.

Post-secondary school can be exciting and full of opportunities – but it can also be overwhelming at times. Whether you’re adjusting to a new environment, juggling coursework and finances, or managing your mental health, it’s completely normal to face challenges along the way. The good news? You don’t have to face them alone. That’s where Peer Support comes in.

What is Peer Support?

Peer Support is emotional and social support offered between people who share a common lived experience — whether that’s navigating mental health challenges, coping with stress, or managing difficult life circumstances. It’s built on empathy, understanding, and shared experience — not judgment.

When you connect with a Peer Supporter, you’re talking to someone who gets it. They’ve faced similar struggles, learned ways to cope, and are now trained to listen and support others.

Why Connect with a Peer Supporter?

Talking to a Peer Supporter can:

• Reduce feelings of isolation
• Improve your mental well-being
• Enhance your academic success

When students feel supported, they’re more likely to stay engaged in their studies and reach their goals — including graduation.

Who Are Peer Supporters?

Peer Supporters are RRC Polytech students who have experienced their own mental health challenges or difficult life events, either personally or through a loved one. They’ve come through those experiences with greater resilience and have completed an 18-hour Peer Support training program to help them support others with compassion, understanding, and skill.

They’re not counsellors — they’re peers who listen, encourage, and walk alongside you as you navigate your own path to well-being.

Here’s what one of our Peer Supporters has to say about the program, “…the Peer Support Program offers a unique method of mental health support that is not clinical and provides tremendous opportunities for growth and community. Being a peer supporter allows me to help others in ways I wish I had when I was in crisis or generally struggling. Through training,  I’ve been able to learn many ways to offer support to not only others, but myself as well.”

Shianne Evoy, Early Childhood Education

How does Peer Support work?

• Students can browse the Peer Supporter profiles and choose to book an appointment with a peer they identify with.
• Appointments can take place in person or virtually.
• Peer supporters listen without judgement by using active listening and can help students feel validated.
• With ongoing support, the peer can help the student develop coping and self-advocacy skills and other strategies to navigate personal challenges and academics.

Take the Next Step

If you’re feeling stressed, overwhelmed, or just need someone to talk to, reach out and make an appointment with a Peer Supporter. Sometimes, a simple conversation with someone who truly understands can make all the difference.

For more information or to book an appointment, click here.

Sources

Mental Health Innovations

CMHA – Campus Peer Support Program

Peer Connections Manitoba

World Kindness Day is this Thursday, November 13, 2025, creating a perfect opportunity for College students and staff to spread kindness and build stronger connections. Simple, caring gestures cultivate positive energy that ripples out to others and supports mental health for everyone.

Small Gestures

When we choose kindness toward peers, instructors, and colleagues, we encourage a campus culture where everyone feels valued. These actions strengthen our social bonds and lead to stress reduction.

The Mayo Clinic explains that kind actions increase serotonin and dopamine, chemicals that boost mood and improve well-being. By practicing kindness every day, students and staff contribute to a healthier mood and life.

Kindness to All

Campus Well-Being encourages you to focus on four key areas: Kindness to Animals, Others, the Planet and Ourselves.

Respect Animals

Taking care of animals in our homes, backyards and beyond encourages a sense of responsibility and compassion to other living beings. Some activities to support animals include:

• Training pets using positive reinforcement
• Planting native flowers and shrubs for local wildlife
• Setting up a bird bath or feeder, creating a bug hotel or hanging a bat house
• Spending quality time playing and bonding
  • Keep an eye on Campus Well-Being’s Member Portal for the next Therapy Dog visit and Cat Café.
• Collecting supplies for local animal shelters.
• Reducing plastic usage and using cruelty-free products
• Choosing meatless meals sometimes

Reach Out to Others

Moving through our lives we encounter people all the time – in our college hallways, on the bus, in grocery store lines and in our neighbourhoods. Sharing a kind word, a smile or a helping hand might positively transform someone’s day.

• Offering to carry heavy bags or letting someone go ahead in line
• Collecting food for the Students’ Association Food Bank
• Sharing uplifting stories and messages or leaving kind notes
• Listening closely with no judgement or interruptions
• Including others in group activities and projects
• Donating
• Starting a conversation with someone sitting alone

Support The Planet

The earth we live on needs our help and attention too! Take actions that are kind to our home.

• Using a reusable water bottle and coffee cup
• Making digital notes or printing double-sided
• Taking public transit or carpooling, biking, walking or skateboarding
  • Visit the North Gym at NDC to take one of Campus Well-Being’s bikes out for ride
• Buying ethical, eco-conscious brands and supporting local food and farmers’ markets
• Joining a sustainability club or workshop
  • Visit the College’s Sustainability blog for initiatives happening on campus

Take Care of Yourself Too!

Always remember to treat yourself with respect.  Taking time to pay attention to your inner messages be they mental, emotional or physical leads to a well-rounded life.  

• Going for a walk or working out in the gym
  • Visit Campus Well-Being’s Member Portal for all fitness, sport and intramural programs, creative workshops and mental health initiatives
• Giving yourself permission to feel your feelings, rest or pause when overwhelmed
• Eating nourishing foods, getting enough sleep, fresh air and water
• Unplugging from social media
• Speaking and thinking kindly about yourself
• Celebrating yourself and spending time with people who uplift you
• Investing in hobbies that light you up
• Creating something just for fun

May we all spread and seek out kindness starting with our inner selves then rippling outward to encompass the people we meet, the animals we encounter and the planet we live on.

Thank you to everyone who shared a glimpse of their well-being through the Frame of Mind Photography Contest!

From the warmth of a puppy’s gaze and the hum of a bumblebee, to sunrise light spilling over the horizon, fall trail walks, peaceful canoe trips, and the awe of the northern lights and Milky Way — your photos beautifully captured the many ways wellness shines through our daily lives. Each image reminded us that well-being isn’t one-size-fits-all — it’s personal, creative, and ever-evolving.

We’re excited to announce the 10 randomly selected winners of this year’s contest! While the prizes were drawn by chance, every submission was a meaningful reflection of what it means to care for ourselves and one another.

Wellness can’t be judged or ranked — and that’s exactly what makes this collection so special. Together, these images form a vibrant collage of our RRC Polytech community’s shared commitment to thriving, supporting one another, and noticing the beauty around us.

Keep your cameras (and your eyes) open — wellness is everywhere. Continue capturing those mindful moments, and let’s keep building a community that celebrates connection, creativity, and care every day.

Congratulations to our 10 Winners!

(Winners selected by random draw)

• Tara Thomson
• Dalia Hornada
• Ediwa Abdallah Mansour
• Marc LeBrun
• Kenna Hannah
• Arafat Adewusi
• Katie Allen
• Sukhjit Singh Dhaliwal
• Scott Lao
• Michael Whalen

Each of these participants will receive a gift card — and all 16 featured photos below highlight the incredible creativity and wellness perspectives shared across our campuses.

Photo Gallery

Enjoy this inspiring visual collection — snapshots of calm, colour, movement, and meaning from across our RRC Polytech community. NOTE: Some captions have been altered for length.

Let’s be real: money can be one of the biggest sources of stress in life. It often feels complicated or overwhelming.

That’s why in November, MindWell is focusing on Financial Health, but not the way you might think. MindWell is moving past traditional budgeting and looking at how to build a stronger, calmer mindset around money and spending.

Learn more about these programs using your free MindWell account.

Building a Robust Money Management System

Learn how to create a simple, effective system for saving and spending that helps you feel in control and get ahead financially. This session focuses on building habits and structure that support your goals, not just your bills.

One-time 45-minute session Tuesday, November 4th at 1:30pm CST

Sign up here

From Achievement to Fulfillment

Explore the distinction between “being,” “doing,” and “having,” and the difference between achievement and fulfillment.

Learn how to align your financial pursuits with your core values to cultivate a deeper sense of purpose and lasting well-being. Wednesdays at 11 am CST. Sign up here.

Pilates and the Economy of Movement

Just as mindful financial habits help us manage money wisely, mindful movement supports us to conserve energy and use our bodies more efficiently.

Discover how to “budget” your effort, release unnecessary tension, and cultivate movement that is both effective and sustainable. Thursdays at 11 am CST. Sign up here.

The Power of Breath in Conscious Spending

Explore the connection between mindful awareness and financial behavior. This session helps you reflect on values-based choices, reduce stress around money, and build a more grounded relationship with financial decisions.

Fridays at 11 am CST. Sign up here.

What is stress?

Stress is your body and mind’s response to external pressures or challenges. These stressors can be anything from looming assignments, deadlines, exams, or balancing tuition and living costs. When you experience these external pressures, your system responds physically, mentally and emotionally.

There are two broad types of stress:

• Short-term (acute) stress: This is the kind we feel during a test, a deadline, or a presentation. While uncomfortable, it isn’t always bad. In fact, short bursts of stress can sharpen focus, motivate us to act, and help us grow by pushing our limits.
• Chronic stress: This is the kind that doesn’t go away easily — constant financial worries, family issues, ongoing care obligations, or persistent academic pressure. Over time, chronic stress can wear you down, impacting both mental and physical health.

It’s helpful to think of stress on a spectrum: a little bit can be energizing, but too much, for too long, becomes harmful.

Why am I feeling more stressed out these days?

Post secondary students are navigating a unique set of pressures. Here are a few reasons you might feel more stressed than usual:

Increased independence and responsibilities such as finances, schedules, housing are in your hands.

Higher academic expectations. The workload, depth, and stakes of assignments and exams tend to increase.

Uncertainty about the future. Decisions about careers, internships, or further education weigh heavily.

Social and emotional change. New environments, relationships, and possibly distance from your support system all add layers of adjustment.

Compounding stressors. A financial worry today, a familial issue tomorrow, and an academic deadline next week can build, and when multiple stressors collide, they feel overwhelming.

Photo Credit: Shutterstock

What can I do to manage my stress?

Campus Well-Being provides some great opportunities for students to de-stress and engage in self-care (read our previous self-care post here!)

Engaging in activities that allow you to move your body, connect with the campus community, and learn new skills are great ways to manage stress. Check out what Campus Well-Being has to offer!

• Sports and Fitness – Intramurals, gym membership, fitness classes.
• Recreation and Wellness – Yoga, dance, paint nights, board games, crafting, nature hikes.
• Mental Well-Being – Therapy Dogs, Cat Cafe, Peer Support, MindWell.

Thrive Week is another great opportunity to try out some different activities and learn new ways to de-stress. You can find the Thrive Week schedule here.

Sources

National Institute of Mental Health

American Psychological Association

The Side Body Stretch is a gentle, uplifting movement that benefits everyone—from students in classrooms to staff in the workplace. It’s perfect for relieving tension in the shoulders and sides, lengthening the spine, and improving posture. This energizing stretch also helps you reset after long hours of sitting or standing.

How to do it

Start in a tall stance:
Stand upright with your feet hip-width apart, grounding firmly through both feet. Keep your posture tall and shoulders relaxed

Lift your arms overhead:
Interlace your fingers and extend your arms straight upward, turning your palms to face the ceiling. Keep your arms close to your ears.

Lean to the side:
Slowly bend your upper body to the right without twisting or leaning forward. Feel the stretch along the entire left side of your body from your hip up through your ribs and into your fingertips.

Hold and breathe:
Stay here for 15–20 seconds, breathing deeply. With each inhale, imagine lengthening your spine; with each exhale, soften deeper into the stretch.

Switch sides:
Return to center, then bend to the left side, holding for another 15–20 seconds. Repeat 2–3 times on each side.

Modify as needed:
If overhead stretching feels uncomfortable, simply place your hands on your hips and lean side to side. You can also try this stretch while seated in a chair.

Benefits of this stretch

Stretches the Sides of the Body:
Opens and lengthens the muscles along the ribs, waist, and hips.

Improves Posture:
Encourages upright alignment and counters the effects of slouching.

Relieves Tension:
Releases tightness in the shoulders, spine, and torso from long periods of sitting.

Boosts Energy and Focus:
Encourages blood flow and helps you feel more awake and refreshed during the day.

Simple and Accessible:
Safe, simple, and effective this stretch can be done anywhere, anytime, with or without modifications

Try it today!

Whether you’re looking for a quick break between classes, a reset during a workday, or a gentle warm-up before activity, the Side Body Stretch is an easy way to refresh your body and mind. Just a few mindful bends can leave you feeling taller, looser, and ready to take on the rest of your day.

Sources

1. Body By Yoga – Simple Standing Side Stretch Guide For Beginners
   Explains step-by-step instructions, posture cues, and benefits such as spinal flexibility, core strength, b alance, and posture improvement.
   🔗 Read here
2. Yoga Journal – The Anatomy of a Satisfying Side Stretch
   Provides an in-depth look at the muscles involved (like obliques and intercostals), and explains how side stretches improve breathing, posture, and spinal health.
   🔗 Read here
3. BODi – Feel Your Best With Standing Side Bend Pose
   Outlines form, benefits, and variations, highlighting how it opens the ribcage, improves posture, and strengthens the core.
   🔗 Read here
4. https://youtu.be/gTEBlnqcJ2c?si=-mHsjqkNFu22Q5ox

As the leaves turn and October unfolds, nature offers a vibrant reminder of colour’s power to move us. Yellow and orange blaze through treetops, vibrant reds ripple through fallen leaves and deep blues and purples linger in twilight skies. These autumn hues signal a change of season but can also stir our feelings and memories.

Through nature, art, or daily choices like the food we eat and clothing we wear, we can support our own well-being. Without saying a word, colour speaks directly to our emotions, influencing mood and energy. Intentionally choosing the colours around us can inspire well-being, creativity and connection.

Everyone experiences colors in unique ways. While one person may find blue calming and peaceful, another might feel energized and alert by the same shade. Exploring and experimenting with colors offers a powerful way to tailor our environments. Using colour, we might craft cozy spaces for relaxation or vibrant areas that boost focus and productivity for work or study. Other ways color can enhance well-being are by stimulating creativity, encouraging mindfulness and even supporting emotional healing, making it a simple yet powerful tool to enrich daily life.

Taking time to notice which colors naturally draw our attention can open a window into our emotions, needs and energy. Here are a few simple and enjoyable ways to explore our personal relationship with color and how it influences our well-being.

1. Color Journaling: Keep a daily or weekly journal noting which colors draw your attention in the environment, clothing or food. Reflect on how each color influences feelings in the moment.

2. Mindful Observation: Spend a few minutes each day observing a single color in nature like a leaf, the sky or a flower. Notice any shifts in mood or focus while engaging fully with that colour.

3. Wardrobe Check: Look through your clothes closet and identify which colors predominantly show up. Ask internally if those colors reflect the feelings wanted or if trying new colors might shift your energy.

4. Color Meditation: With eyes closed, visualize a color that feels soothing or energizing. Breathe deeply while focusing on that color, absorbing its qualities.

5. Color Walk: Take a walk through the neighborhood or visit a park, noticing and mentally gathering colors that catch your eye. Afterwards, consider what made those colors stand out.

Each colour speaks its own language. When we notice the colours we wear, choose, and surround ourselves with, we learn more about what we seek like joy, peace, strength, and renewal. Colour can light a path towards balance, resilience and inspiration.

May we all tune into the colors that resonate the most to gain insight into our emotional needs. Remember, we can intentionally shape environments to support relaxation, focus and healing. Embracing colour can turn ordinary moments into opportunities for renewal and joy.

Sources:

The Very Well Mind – Colour Psychology

The Very Well Mind – Colour Therapy

CanPaint