Emotional intelligence, also known as EQ (emotional quotient), can be defined as the ability to experience and name our own emotions and those of others, and move productively forward.

Developing EQ requires a high level of inner awareness and calmness, helping us recognize emotions as personal messages filled with important information about ourselves and our interactions.

This month, Mindwell programs are designed to help you understand and manage your emotions and strengthening your EQ muscle.

All RRC Polytech students and staff are eligible for a free Mindwell account. If you do not have an account yet, sign up here!

In addition to the September programs, you are encouraged to review the Emotional Intelligence module of the Take 5 Daily training.

Breathing to be Present

We breathe without thinking, but can we breathe with awareness? 

Being in tune with our breathing can make us more present, and aware of what’s going on inside the mind/body.

Join Ross each Friday to explore mindful breathing practices that enhance your well-being. Learn to be present, connect with your inner world, and find greater calm.  

Fridays at 11:00am CST. Register here!

Discover Lasting Joy

Life has its ups and downs, and it is normal to feel overwhelmed by emotions. 

Join Dr. Ellen to explore how to navigate your emotions effectively, let go of negativity, and cultivate a lasting sense of joy. Discover powerful tools to manage your emotional landscape and choose happiness.

Wednesday at 12:00pm CST. Register here!

Tai Chi: Rewire Your Mind for Inner Peace

Did you know that by doing Tai Chi regularly, we rewrite the ‘software’ in our minds?

Tai Chi offers more than graceful movements. This practice can help rewrite the way you respond to stress, promoting emotional stability and inner peace. Join Peter and discover the mind-body benefits of Tai Chi!

Tuesdays at 4:30pm CST. Register here!

Build Your Emotional Intelligence

Emotions aren’t good or bad; they are personal messages. How we receive them is part of our Emotional Intelligence.

Join Jackie to explore the benefits of developing your EQ and unlock its power in your life. Learn what holds people back and cultivate practical strategies to build your EQ for greater self-awareness and stronger relationships.

Mondays 11:30am CST in French and 12:00pm CST in English.

Welcome to the Campus Well-Being community resources page! Here you will find community health, crisis, counselling, and mental health resources. If you have any questions about the resources, please reach out to your Campus Mental Health Specialist Fizza Rashid.

Explore our August Exercise of the Month: the Goblet Squat. This functional exercise builds muscular strength in the legs, glutes, core, and back, while also developing cardiovascular endurance and increasing mobility in the lower body. It’s an excellent movement for both beginners and seasoned fitness pros and can be done almost anywhere, whether at home or in one of our Fitness Centres!

How To Do It

You can easily incorporate this exercise into your routine by adding it to a warm-up or your current workout program. All you’ll need is a free weight (such as a dumbbell, kettlebell, or a weighted object you have at home) and enough space to stand and bend down comfortably. Here’s how to perform it:

1. Start with your feet planted, hip-width apart or slightly wider. Your toes should be slightly angled outward.

2. Hold the weight at your chest, gripping it with both hands (as if you’re holding a goblet). To modify this exercise, try performing it without a weight.

3. Bend your elbows so the weight is positioned in line with the middle of your chest.

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4. Press your hips back and bend your knees to perform a squat. Keep your shoulders back, chest lifted, and head looking forward. Maintain your weight in your heels and ensure your knees are in line with your feet (think of pushing your knees outward to prevent them from caving in). The weight should stay close to your chest throughout the movement.

5. Press through your heels as you exhale and return to a standing position. Repeat this exercise 8-12 times for 3-4 rounds, or adjust the number of repetitions to match your skill level.

Benefits of This Exercise

Some potential benefits of Goblet Squats include:

• It’s Beginner-Friendly: Goblet squats are excellent for beginners because they promote proper squat form by encouraging a more upright torso and balanced weight distribution. The use of a free weight also helps improve core strength and stability, making the exercise accessible and effective for building foundational strength.

• Increases Flexibility: The deep squat position of goblet squats helps improve flexibility in the hips, knees, and ankles, which is beneficial for overall mobility and functional movement.

• Enhances Core Strength: Holding a weight in front of the body forces the core to engage actively for stability, strengthening abdominal and lower back muscles.

• Reduces Risk of Injury: By promoting proper squat form and alignment with the front-loaded weight, goblet squats help maintain an upright torso and proper knee tracking, which minimizes strain on the lower back and knees and reduces the likelihood of injury.

• Builds Lower Body Strength: This exercise effectively targets the quadriceps, hamstrings, and glutes, helping to build foundational strength in the lower body that supports various physical activities.

• Improves Posture: Goblet squats help strengthen the muscles of the upper back and core while encouraging an upright torso, which can enhance overall posture and help counteract the effects of prolonged sitting or poor posture habits.

Try it Today!

When performing this exercise, it’s important to listen to your body — go at a pace and use a weight that feels appropriate for your fitness level. Challenge yourself by trying this exercise on its own or incorporating it into your next workout!

SOURCES:

The Goblet Squat Exercise: How To, Benefits, Variations – Muscle & Fitness (muscleandfitness.com)

How to Do a Goblet Squat: Techniques and Benefits (verywellfit.com)

Goblet Squat: Benefits, How-To, Mistakes to Avoid, Alternatives (healthline.com)

As summer winds down and anticipation of the new academic year sets in, it’s normal to feel a mix of emotions like excitement and anxiety. Whether you are a returning student or just starting your journey, preparing for a new academic year can be exhilarating and daunting.

As your Campus Mental Health Specialist, I am here to offer some guidance on how you can navigate this transition smoothly, prioritizing your mental health and well-being along the way!  

Set Realistic Goals

Start your academic year by setting achievable goals. These goals can be academic, personal, or social. Break them down into manageable steps and celebrate your progress, even the small achievements! A tip to consider is following the SMART goal acronym.  

Specific: the goal should be clear and specific. Answer the questions: Who? What? Where? When? Why? 

Measurable: the goal should be quantifiable, allowing you to track your progress.  

Achievable: the goal should be realistic and attainable, considering your current constraints and resources.  

Relevant: The goal should align with your objectives and be meaningful to you and your growth. 

Time-bound: the goal should have a clear timeframe, creating a sense of urgency and allowing for progress.  

Establish a Routine and Stick to it

A consistent routine can provide stability and structure. This is crucial for maintaining well-being. Try to plan your daily schedule while balancing school, work, and personal activities and commitments. Don’t forget to make time for relaxation and self-care. Adequate rest is essential for cognitive function and emotional resilience. 

Stay Organized and Manage Your Time 

Keeping track of your assignments, deadlines and other responsibilities is one step that can help reduce anxiety. I would encourage the use of planners – physical or digital, calendars or organizational apps to ensure that you are on track. Prioritize your workload and break down larger projects into smaller, manageable tasks. This will prevent you from cramming and burning out near the end of your term. Building these skills now, will prove invaluable in future careers as well! 

Create a Support Network

Building a support network is essential during your journey. I would encourage you to attend orientation, learn about different clubs and events on campus and subscribe to your college’s social media accounts to stay up to date about opportunities to connect with others. Maintaining connections with your family and friends is not just a protective factor to combat homesickness, but essential for your mental health, personal, and academic growth. Establishing a sense of community can help alleviate feelings of isolation, help ground you, motivate you, and provide safety during challenging times.  

Get to Know Your Instructors 

Developing a positive relationship with your instructors during your post-secondary journey is valuable to your academic and personal growth! Instructors may act as mentors, academic support, or as a reference for a future career opportunity. By introducing yourself and engaging in conversations with your instructors, can help you gain insight into your industry and network of professionals in your field of study. Overall, this can also reduce your stress levels and provide an enriching experience for you.

Learn to Manage Stress 

Stress is a normal and common part of student life. Learning how to manage stress effectively will help you throughout your journey here at RRC Polytechnic. You can do this by practicing stress-reducing techniques such as mindfulness, deep breathing, and yoga. Find what works best for you and be sure to incorporate it into your routine. Remember, if you feel overwhelmed, it’s okay to seek professional help.  

Balance Academic, Work and Personal Life 

Maintaining a balance within the different aspects of your life is crucial for overall well-being. Even though you are going to school and working, be sure to allocate time for hobbies, socializing, and self-care. It’s essential to take breaks to avoid burnout. Schedule this downtime just like you would any class or shift. I would also encourage you to maintain boundaries in between these aspects of your life. For example, do not constantly check your academic emails while trying to relax.

Practice Self-Compassion 

Be kind to yourself. Recognize that it’s okay to make mistakes and face setbacks i.e. not getting the grade you had hoped for. We are human and it’s normal for us to make mistakes; that’s how life ebbs and flows and also how we learn. Treat yourself with the same compassion you would offer a friend. Acknowledge your efforts and celebrate your achievements, no matter how small they seem.  

Stay Active 

Physical and mental health and well-being go hand in hand. Incorporating physical activity into your routine is important and has many benefits, not only physically but emotionally as well. You can pay sports, come to the Fitness Centre on campus, join a fitness class, or simply go on a walk outside.  

Reach Out for Help 

It’s normal to struggle throughout your journey. It may feel isolating and as if no one else can relate, but please know you are not alone. Campus resources are available to support you. Asking for help is not a sign of weakness, it is a sign of strength. To recognize that you are struggling and need help is difficult but a part of growth and healing. If you are curious about what supports are available to you on campus, please email me here!

Embrace your journey! The academic year is filled with opportunities of growth, learning, and self-discovery. Keep an open mind and do your best to be adaptable. Each experience, whether positive or challenging, will contribute to your development and resilience. As you embark on this new academic year, prioritize your mental health and well-being. Remember, your journey is not all about academic success, but also finding balance and joy in your journey. Here’s to a fulfilling and rewarding year ahead! 

This August, MindWell offers a variety of programs to help all students and staff stay active and enhance their physical health. These programs include:

• Unlock Better Sleep
• Tiny Habits for Daily Activity
• Beyond “Tasting the Bitter”: Embrace Movement
• Nourish Body & Mind

In addition, MindWell for Leaders is back, focused on helping leaders unlock their full potential and guide their teams to success. 

If you do not have an account, sign up here for free!

MindWell for Leaders

Learn to thrive as a leader with MindWell’s Leaders Cohort focused on helping you perform your best as a leader, help you achieve your goals, and avoid burnout.

Leaders will learn how to: 

• Lead with Empathy: Build stronger relationships with your team
• Thrive in Tough Talks: Navigate difficult conversations with confidence
• Give Powerful Feedback: Motivate and empower your team members
• Notice Signs of Struggle: Support your team’s well-being

The cohort begins Monday, August 19th and live sessions begin Thursday, August 22nd.

Register here!

Unlock Better Sleep

Discover science-backed techniques to fall asleep faster, stay asleep longer, and wake up feeling refreshed. 

In this class, Ross will guide you through practical sleep hygiene habits you can easily incorporate into your routine.

Fridays at 11:00am CST. Register here!

Tiny Habits for Daily Activity

Sitting for long hours has an impact on your mind and body. Join Dr. Ellen to discover how incorporating micro-movements throughout your workday can improve your energy, focus, and overall well-being.

Learn simple stretches, posture adjustments, and other “mini-breaks” you can easily integrate into your routine.

Wednesdays in August at 11:00am CST. Register here!

Beyond “Tasting the Bitter” Embrace Movement

Starting a new movement practice can bring unfamiliar sensations. In Tai Chi, some call this initial feeling “Tasting the Bitter.” 

This class explores how to navigate these sensations and discover the joy of movement. Learn basic Tai Chi principles to build strength, improve flexibility, and cultivate a healthy exercise routine.

Tuesdays at 4:30pm CST. Register here!

Mindful Earing: Nourish Body & Mind

Ever wonder how your thoughts and feelings about food impact your health? 

This class with Jackie explores the power of body awareness and mindful eating. Learn to reconnect with your body’s hunger cues, make conscious food choices, and develop a healthier relationship with food.

Mondays

English: 12:00pm CST – register here!

French: 11:30am CST – register here!

It’s common to struggle with feelings of isolation during your academic journey. Whether you are new to campus, far from home, or struggling to find your footing, it’s important to recognize that you are not alone in these feelings. Isolation can have a significant impact on your mental health. This blog will outline some effective strategies to help you cope and thrive! 

Reflections

Coping with isolation is an essential aspect of maintaining your mental health during your academic journey. It’s normal to experience loneliness, but it’s also important to recognize that you have some power to change your situation. By understanding the different ways isolation can manifest and acknowledging its impact on your well-being, you can take proactive steps to cope with these feelings. Remember, you are not alone, and seeking support is a crucial part of the process. Don’t forget there are free resources available to you on campus! 

Sources

WebMD

Brightquest

Health risks associated with social isolation in general and in young, middle and old age

Loneliness and Social Isolation During the COVID-19 Pandemic

Implications of COVID-19 on Post-Secondary Students’ Mental Health: A review

The New Abnormal: Student Mental Health Two Years Into COVID-19

Explore our July Stretch of the Month: The Seated Upper Trap Stretch, designed to melt away tension in your neck and upper back. Perfect for students and staff alike, this stretch addresses tightness often exacerbated by desk work, computer use, and stress.

How to do it

You can easily incorporate this stretch into your daily routine, whether at home, work, or the gym. Here’s how to perform it:

1. Sit tall on the edge of a chair, bench, or couch with both feet flat on the ground.

2. Place one hand under your glute with the palm facing up.

3. Use your other hand to gently guide your head to the opposite side, aiming to bring your ear towards your shoulder.

4. Hold this position for 30 seconds to 1 minute to experience a deep stretch from your neck into your upper back. Repeat on the other side and throughout the day as needed.

For a variation, adjust your chin position by dropping it towards your shoulder to target different areas of the trapezius muscle. This adjustment can provide additional relief depending on where you feel the most tightness and discomfort.

Benefits of This Stretch

Some potential benefits of stretching the upper trapezius muscles include:

• Improved range of motion in the shoulders, neck and upper back

• Reduced pain, tension and discomfort

• Reduced risk of shoulder, neck or back injuries

• Improved posture

Try it Today!

When performing this stretch it’s important to listen to your body—stretching should feel pleasant and relieving, never painful. Embrace this stretch to enhance your well-being and enjoy the benefits of a more relaxed upper body.

SOURCES:

Upper Trap Stretches | Top 6 Ways To Loosen Tight Trapezius Muscles (releasemuscletherapy.com)

Step-by step guide to the upper trap stretch exercise (physitrack.com)

Trapezius Stretches: Loosen Tight Traps – Shoulder Pain Explained (shoulder-pain-explained.com)

Did you know that strong social connections can lead to happier, healthier, and more productive people?

Unfortunately, technology, the pandemic, and remote work/learning have all contributed to decreased social interaction, impacting not only mental health but also communication skills. This can create a cycle of isolation, making building connections even harder.

This July, Mindwell offers a series of programs focused on Social Health!

To sign up for Mindwell for free, click here!

Summer Socials: Cooking for Fun & Connection

Elevate your summer gatherings with Mindful Cooking!

In this unique 4-week series, Chef Kristin will walk you through delicious, shareable dishes for picnics, potlucks, and patios. 

Learn plant-based options, creative twists, and easy techniques to impress your friends and family. Each week focuses on a specific social occasion with a crowd-pleasing recipe.

• Plan memorable picnics & potlucks
• Discover tasty shareable dishes
• Create your own patio restaurant experience 
• Cook new recipes for loved ones

Thursdays at 12:00pm CST. 30 Minute weekly sessions begin Thursday July 4th. Register here!

Getting Better at Having Tough Conversations

Tough conversations can be difficult to have, especially when emotions run high.

Join Ross to learn practical skills to express yourself clearly, listen deeply, and set healthy boundaries, all while reducing emotional tension. You will also explore mindfulness techniques to enhance your communication effectiveness.

Fridays at 11:00am CST. Register here!

Cultivate Deeper Conversations

Ready to connect on a deeper level with others? Join Dr. Ellen to explore mindfulness practices that can help you move from small talk to meaningful conversations. 

Learn how to be present, listen actively, and foster genuine connection.

Wednesdays at 11:00am CST. Register here!

Tai Chi: The Power of Learning Together

Schooling was one of the first communities we experienced. Tai Chi offers a similar experience – a supportive community and a practice that grows with you.

Join Peter every Tuesday for beginner-friendly Tai Chi classes, learn at your own pace, and experience its unique benefits.

Tuesdays at 4:30pm CST. Register here!

The Role and Benefits of Community

Strong communities provide joy, support, and a sense of belonging. 

Join Jackie as we explore the different types of communities you might be drawn to and the positive impact getting involved can have on your life.

Mondays

Classes in French: 11:30am CST – Register here!

Classes in English 12:00pm CST – Register here!

In our fast-paced, technologically driven world, it’s easy to overlook the simple, yet profound benefits of spending time in the sun. Sunshine is more than just a source of light, it’s a powerful natural resource that offers a multitude of benefits. Research shows that sunshine supports the human body in many ways, including immune health, brain activity and emotional well-being among many other things!

Additionally, whether you are a newcomer to Winnipeg or a long-time resident, you’re well aware of the prolonged winters we endure with the cold, snow and limited sunlight often keeping us indoors. Now that it’s summer, let’s take full advantage of the extended daylight hours and bask in all the benefits that sunshine has to offer!

Vitamin D – The Sunshine Vitamin

The best-known benefit of sunlight is its ability to boost the body’s vitamin D supply. The Canadian Health Measures Survey, which collected samples from 10,761 people nationwide from January 2016 to December 2019, found that approximately 26% of Canadians had inadequate levels of vitamin D, and almost 8% were considered deficient (Government of Canada, Statistics Canada, 2023).

I’m sure you have heard about how beneficial vitamin D is for us, but have you ever wondered what it is and what it actually does? Vitamin D is synthesized in our skin in response to sunlight. This essential nutrient plays a crucial role in maintaining healthy bones and teeth, supporting our immune system, brain and nervous system, and regulating insulin levels.

One of the most significant benefits of vitamin D is its role in calcium absorption. Adequate levels of vitamin D ensures that our bodies can effectively absorb calcium, promoting strong and healthy bones. Without sufficient vitamin D, we are at a higher risk of developing conditions like osteoporosis and fractures.

Additionally, vitamin D is vital for a well-functioning immune system. It enhances pathogen-fighting effects of white blood cells that are important parts of our immune defense and decreases inflammation. A robust immune system is our first line of defense against infections and diseases, making vitamin D an essential component of overall health.

Sunshine and Sleep

“Every single human, just as soon as possible after waking up, should go outside and get at least 15 minutes of direct natural light. Period.” – Michael Bews, PhD

Exposure to natural light plays a crucial role in regulating our circadian rhythms, the internal clock that governs our sleep-wake cycle. The blue light emitted by the sun helps to synchronize this internal clock, ensuring that we feel awake during the day and sleepy at night. Early morning sunlight in particular seems to help people get to sleep at night. Spending time in the sun in the morning helps to increase the production of melatonin, the hormone responsible for regulating sleep. Melatonin production is triggered by darkness, so getting ample sunlight during the day helps ensure that melatonin levels rise in the evening, promoting restful sleep.

Improved sleep quality has a cascade of positive impacts on our health. It enhances cognitive function, mood, and overall energy levels, making us more productive and better equipped to handle the stresses of daily life. Furthermore, exposing yourself to light for its health and sleep benefits is called light therapy. Natural sunlight is the most potent form of light therapy, but light boxes that emit artificial light can be helpful for those unable to get outside in direct sunlight each morning. If you’re interested in trying light therapy, you can borrow a therapy lamp on campus here!

Sunshine and Emotional Well-Being

Sunshine also has a profound impact on our emotional well-being. Exposure to sunlight increases the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused. Low levels of serotonin are linked to an increased risk of major depression with a seasonal pattern (formerly known as seasonal affective disorder or SAD).

Regular exposure to sunlight can alleviate the symptoms of depression and anxiety, leading to improved mood and overall emotional health. It’s no coincidence that we often feel happier and more energetic on sunny days. The warmth and light of the sun can have immediate uplifting effect, helping to reduce stress and promote relaxation.

Practical Tips for Safe Sun Exposure

While the benefits of sunshine are undeniable, it’s important to enjoy it safely. Here are some tips to help you make the most of your time in the sun:

1. Limit exposure: aim for about 10-30 minutes of midday sun exposure several times a week. This varies depending on your skin type and climate you live in.
2. Use sunscreen: protect your skin by applying a broad-spectrum sunscreen with at least SPF 30 if you plan to be outside for an extended period. Don’t forget to reapply! You can also protect your lips with lip balm with at least SPF 15.
3. Wear protective clothing. A hat, sunglasses, and long sleeves can help protect your skin from harmful UV rays.
4. Seek shade: when appropriate, seek shade. Remember that sun rays are strongest between 10a.m. and 4p.m.
5. Stay hydrated: drink plenty of water and electrolytes to stay hydrated!

Let’s Enjoy the Summer!

Sunshine is a natural, free resource that can significantly enhance our physical and emotional health. By boosting vitamin D levels, regulating our sleep cycles and improving our mood, spending time in the sun can lead to a healthier, happier life. So, the next time you see the sun shining, take a moment to step outside and soak up its many benefits. Your body and mind will thank you!

Sources:

Shedding Light on Canada’s Vitamin D Levels As We Approach the Shortest Day of the Year

Vitamin D

Vitamin D and Calcium

How Getting Sunlight in the Morning Can Help You Sleep Better

Get Morning Light, Sleep Better at Night

Foothills Neurology

What are the Benefits of Sunlight on Physical & Mental Health

Sun Safety

The Nutrition Source

On May 28, 2024 Campus Well-Being hosted State of Mind – a report back session to Red River College Polytechnic members, highlighting achievements made towards our Healthy Minds Healthy College Strategy.

Interested community members, presenters and guest speakers were joined by several RRC Polytech executives including, President Fred Meier, Chief Human Resource Officer, Melanie Gudmundson and  Executive Director, Student Services and Global Partnerships, Aileen Najduch.

Achievements

Achievements toward the Strategy were broken into seven key components and are as follows:

Mental Health Awareness & Literacy

• A resource wall was created at Notre Dame Campus. The resources include pamphlets about depression, stress, and anxiety, information about Mindbeacon Cognitive Behavioural Therapy, QR codes for community crisis resources and mental health resources and more! Exchange District Campus will have their own resource wall for fall 2024.
• Awareness activities have expanded, including:
  • A wide variety of in-class workshop topics.
  • Annual observations of Mental Illness Awareness Week, National Addictions Awareness Week, Bell Let’s Talk Day, and Mental Health Awareness Week.
• By engaging student volunteers in meaningful service-learning opportunities, the reach and sustainability of awareness activities has increased.

Students’ Association Involvement

The RRC Polytech Students’ Association has supported the HMHC Strategy both financially and through programming for over a decade.

The RRCSA has:

• Helped to fund the Mental Health Coordinator’s salary for the first three years of their contract.
• Committed to the generous donation of $150,000 over the next three years for the Peer Support Program. 
• Been a staunch supporter of mental health programming, donating over $500 000 in support of mental wellness. 
• Provided Student Life Events Coordinators to deliver programs and events to engage students.

Special Guests

Kerri Pruden and Angela Swanson, Early Childhood Development (ECE) Instructors, and Carolyn Schmidt, Communications Instructor shared their contributions. Kerri, Angela, and Carolyn have been implementing strategies to promote well-being in their classrooms. Some of the ways they have been doing this is by organizing sharing circles, enhancing the learning environment with food, fidget items and regular breaks, and by doing wellness check-ins with their students.

On the Horizon

Check out the Recording

Click here to access the recording of State of Mind 2024!