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

World Suicide Prevention Day – September 10, 2025 is more than a date on the calendar—it’s a global moment to shift our conversations from crisis to compassion. With the national theme “Changing the Narrative on Suicide,” the Canadian Association for Suicide Prevention (CASP) is leading this initiative, championing Indigenous life-promoting practices, community healing, and shared hope. Individuals and communities are encouraged to adopt hopeful and compassionate communication to elevate life promotion and decrease stigma around suicide.

How to get involved?

Virtual Event

On September 10, 2025, CASP will host a free virtual event (11:00–12:30 PM CST) titled “Indigenous Knowledge and Life Promotion: Changing Narratives on Suicide.” This powerful session will feature:

• Elder John Rice, a Third-Degree Member of the Three Fires Midewiwin Society and Knowledge Holder at Dnaagdawenmag Binnoojiiyag Child & Family Services, who will weave traditional Indigenous teachings into suicide prevention.
• Métis scholar Lindsay DuPré, who will highlight how relationships with knowledge, grounded in Indigenous Science and lived experiences, can foster life promotion and well-being.

The event will close with a Global Candle Vigil—participants are invited to place a candle in their window at 8:00 PM local time to “Light a Flame of Hope” across time zones.

More information about the event and steps to register can be found HERE

In Person Event

Show your support for suicide prevention efforts, celebrate those who have died by suicide and strengthen our community and connections by joining the Winnipeg Suicide Prevention Network and community partners on September 10 to honour World Suicide Prevention Day.

This year’s event is about changing the narrative on suicide and hearing stories. Those who have been touched by suicide in their lives, and all those who wish to engage in positive ways to improve their own mental health are encouraged to join us. Everyone is welcome.

Last year, we helped plant the Forest of Hope at Whittier Park. Come out to plant more trees, hear from speakers, be part of the Love Notes Campaign activities, rock painting, and reflection. Light refreshments will be provided.

When: Wednesday, September 10, 2025, 10 a.m. to 1 p.m.
Where: Whittier Park: Forest of Hope, 836 Rue St. Joseph

On Campus Event

Visit the Campus Well-Being table on September 10 at NDC (11 am- 1 p) or September 11 at EDC (11:30 am – 1p) and learn how to start the conversation today. Every chat, no matter how small, builds a more supportive and understanding society. Together, we can make a difference and prioritize suicide prevention, ensuring everyone gets the help they need.

In Crisis or concerned for someone? Call or Text 9-8-8 Suicide Crisis Hotline.

RRC Polytech Counselling offers Same Day Crisis Services during business hours.

Sources:

International Association for Suicide Prevention

Canadian Association for Suicide Prevention

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

As a new academic year begins, many students focus on setting goals, organizing schedules, and keeping up with coursework. While these are all important steps, there’s one area that often gets overlooked—mental health.

Prioritizing your mental health can help set you up for success not just in the classroom, but in every area of your life. Mental health isn’t only about the absence of stress or struggle—it’s about your ability to respond to challenges, bounce back when setbacks happen, and stay on course with your goals.

Tips for making mental health a priority:

1. Embrace a positive mindset by focusing on your strengths, celebrating your strengths and practicing self-compassion when times are tough.
2. Familiarize yourself with campus resources; know where to find academic support, mental health services and other resources that will help you succeed. Campus Well Being resources can be found HERE.
3. Take care of your physical health by being active, eating nutritious food when possible, and prioritize sleep.
4. Connecting with your instructors will help you better understand course expectations and ask for help when needed.
5. Plan your time effectively and be proactive with your classwork.

Returning to college is both a fresh start and an emotional balancing act. Let your mental health be part of your strategy, not an afterthought. Build routines around sleep, movement, and meaningful connections. Be kind to yourself, use campus resources, and focus on growth—not perfection. Your mental well-being is your secret superpower for a fulfilling—and successful—semester.

Photo Credit: istockphoto.com

As summer peaks, many of us find ourselves gathering with friends and family, enjoying longer days and vibrant meals. But this season can also come with challenges, feeling out of routine or even disconnected.

Whether you’re making the most of summer or craving a bit more balance, MindWell’s August live classes are here to help you  recharge and reconnect with yourself and others. Sign up by logging into your free MindWell account. You can do that here.

What’s coming this month:

Fresh Summer Plates: Healthy Social Gatherings

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

Join Chef Kristin Fraser for a vibrant 45-minute online workshop designed to inspire feel-good meals for sunny picnics, BBQs, and dinner parties.

You’ll learn how to create colourful, easy-to-prep dishes that support gut health, energy, and connection, without sacrificing flavour or fun. Perfect for wellness-minded foodies or anyone looking to elevate their summer social meals.

Virtual demonstration with recipe package, including better-for-you drinks and teas, your go to mezze board creations and a rainbow taco bar to cover all dietary needs of your guests! Register HERE.

True Self, True Belonging – Wednesdays at 11 am CST

Discover how embracing your authentic self fosters deeper connections and a stronger sense of belonging. Dr. Ellen Choi will guide you in cultivating the courage to be true to yourself and build meaningful relationships. Register HERE.

Leadership & Psychological Safety – Thursdays at 2 pm CST

Discover how to lead with trust and intention. In this session, leaders will explore actionable strategies to create a culture of psychological safety, where open communication, respectful challenge, and healthy risk-taking are not only welcomed but encouraged.

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

*This class is bilingual. The presentation will be in English with live captions available in French. Questions will be answered by the instructor in the language they are asked.

Genuine Talk, Stronger Bonds – Fridays at 11 am CST

Explore how to bring more presence and clarity into conversations, at work and beyond.

You’ll practice listening without judgment, responding with intention, and creating space for genuine connection. Register HERE.

July 24th marks International Self Care Day as an annual opportunity to focus on self-care and the benefits self-care can bring.

Image Credit: Canadian Mental Health Association

The term self-care has become popular in recent years, but what does it really mean? Simply put, self-care taking the time to do things that help your wellbeing and improve both your physical and mental health.

When it comes to self-care, it is not a one-size fits all approach; it’s a personal journey of discovery to find what works best for you. To discover what works best for you, it may be helpful to look at the seven pillars of self-care.

Seven Pillars of Self Care

Mental: nurturing your mind and mental well-being through activities like meditation, mindfulness, and stress management.

Emotional: understanding and managing your emotions by practicing self-compassion, seeking out support and finding activities that bring you joy.

Physical: take care of your body through exercise, eating well, getting enough sleep and good hygiene.

Environmental: focuses on creating a positive and supportive environment.

Spiritual: connecting with your inner self and personal values to find meaning and purpose in life. Meditation, mindfulness, prayer, and walking in nature are common spiritual self-care practices.

Recreational: participating in activities that you enjoy and help you relax and recharge.

Social: involves spending time with loved ones, social activities and creating supportive networks.

Tips for Incorporating Self Care

1. What are your needs? Think about what brings you joy and relaxation and what situations cause you stress.
2. Schedule self-care. Make specific time for self-care, just as you would with appointments or other important tasks.
3. Be patient and kind with yourself. Creating new habits can be challenging. Remind yourself that self-care is a journey and it’s okay to try different things.
4. Monitor your progress and adjust as needed. It’s important to take time to reflect about what is working well, what challenges are you facing, what else can you try?
5. Seek help when you need it. Reaching out for professional help or support can be helpful, especially if you are struggling with mental or emotional challenges.

In Class Well-Being Workshops for Students

The Campus Well-Being department offers various workshops to help students manage their mental health and well-being. Equip your students with the Self-Care resources they need by booking a workshop with the Campus Mental Health Specialist!

Image Credit: Scottsdale Recovery Centre

Sources

• National Institute of Mental Health – Caring for your Mental Health
• Canadian Mental Health Association
• Verywell Mind
• World Health Organization