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

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 16^th, 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

Do you find yourself staring at the ceiling, trying to fall asleep? Do you struggle to find comfort in your bed? Is your mind racing as you try to sleep? 

Our foundational need for sleep increases during times of stress and anxiety, and our ability to maintain a healthy sleep schedule often feels impossible. As a result, sleep problems among students are prevalent and can feel frustrating. Sleep difficulties may include not falling asleep, staying asleep, and even waking up multiple times during the night.  

Many folks have been experiencing disrupted sleep patterns since the start of the pandemic. This is a normal reaction to a very abnormal situation. Our bodies are on high alert because we have experienced many transitional periods over the last 19 months. We need to be focusing on caring for ourselves a little more attentively, in knowing that our needs will look different than they did pre-pandemic.  

As a result of sleepless nights, we can trace the connection between rest and our mental health. For example, we may feel tired throughout the day, have trouble concentrating, and notice changes in our motor skills. Emotionally, we may feel higher levels of sensitivity, anger, or sadness. Establishing a sleep routine when we are experiencing stress can help create a sleep pattern that rejuvenates us.  

Here are some helpful tips:  

Set a regular sleep schedule:  

Try to maintain a consistent sleep pattern for the whole week. Giving yourself a wake-up time and consistent bedtime across the week helps make getting up every day a little easier.  

Create time to relax before bed away from blue lights: 

Doing relaxation practices before bed, outside of technology, helps to make us feel grounded. Relaxation practices could be reading, meditation, stretching, doing yoga, and having a shower. Blue lights from technology stimulate our brain and can impact our ability to fall asleep and gain access to restful sleep.   

Boundaries with your bed  

Set boundaries concerning how much time you spend in bed. Avoid studying in bed, watching TV, or any activities that might stimulate the brain to produce cortisol (the stress hormone), making it harder for us to sleep because our brain may associate our bed with stress. 

Try to move during the day. 

Moving based on your body’s ability helps with stress management and can help us fall asleep. Take a study break, go for a walk, or schedule yourself time to move your body throughout the day. Dancing, running, and walking are all forms of movement that help better our mental health and help us navigate healthy sleep patterns. 

Small routine changes 

Looking at your daily rituals and assessing how they impact your sleep patterns helps determine guidelines you can set for yourself. Minimizing your caffeine intake (as hard as it is) often helps folks manage their anxiety and stress levels, which translates into achieving the sleep they need. Avoid using caffeine and nicotine right before bed, and avoid eating large meals right before bedtime. We can experience the physiological implications of these activities, which can hinder our ability to sleep.

Trouble sleeping is often our body’s way of telling us that we need to pay extra attention to our needs. Therefore, we must be mindful and gentle with ourselves when we are experiencing shifts in our schedules or figuring out how to navigate a Covid-19 world.  

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

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 24^th 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

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 )

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.

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.

On November 3rd RRC Polytech is hosting Movies for Mental Health, a virtual workshop that uses the power of film to unite folks in community, connection, and conversation. This FREE event is delivered by a non-profit called Art With Impact and will be hosted online.

The interactive experience will feature a chat-based discussion on mental health, the stigma that frequently surrounds mental illness, and media portrayals of mental health issues.

Following this will be a live screening of three award-winning short films and therapeutic activities to consciously connect minds and bodies.

The event will culminate in a panel of lived-experience speakers and mental health resources, empowering us to share our own stories and access support available to us in these uncertain times.

Students who attend and complete the post-event survey will be able to enter to win a prize! The winner of the prize draw will be able to choose between:

– One 90 minute float at Float.Calm (a $69 value), OR

– A $50 gift card to GoodLocal

Last year, students who attended found the workshop helped increase awareness of mental health, reduce stigma, and improve knowledge about where to go for help.

The Details

Date: Wednesday, November 3

Time: 11:30 am-1:30 pm

Location: Online! Register here.

This event was originally scheduled for October 7th, but due to technical difficulties it was rescheduled to November 3rd.

For any questions or accessibility needs, please contact Breanna.

This event is sponsored by Healthy Minds Healthy College and RRCSA. All students and staff are welcome.

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:

• Student Counselling Services
• Mental Health Coordinator
• International Student Support Coordinators
• Academic Coaches

Students attending a regional campus may contact an Academic Success Coach at their campus.

Staff who are interested in 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.