It’s not weird, strange, odd or unusual to have a mental health issue. One in five of us will experience having a mental health issue at some point in our lives.

What is weird, strange, odd and unusual is that we make people feel bad for something they can’t control. This is called stigma.

Stigma, like you heard about in the video above, occurs from a place of fear. Stigma spreads misinformation, labels individuals and perpetuates stereotypes. It also leaves people with mental health issues feeling isolated and alone and can prevent others from reaching out for the help they need.

We can all play a role in breaking down stigma by educating ourselves about mental health and mental illness. Here are just two things we can be mindful of on a daily basis to help reverse negative mental health stereotypes and stigma.

• People are not their illnessesSaying that someone is a schizophrenic or bulimic is insensitive and disrespectful because it reduces the person down to their illness. It’s important that we recognize that people are not their illness, rather they live with their illness. Many people with mental illness are already trying to understand their identity — they don’t need us to make it worse by labelling them.

• Stigmatizing languageOften we will use words to explain one thing when really, we mean something else. For example, we might say traffic was ‘crazy’ as opposed to traffic ‘chaotic’. We might do this with the best intentions and without even noticing it, but the words we choose can have an impact on individuals with mental health issues and perpetuate stigma. So next time you catch yourself saying something was ‘crazy’ or that person is ‘so OCD’, see if there’s a better, more accurate way to describe the situation.

For more insight into how we can work together to break down stigma, visit bringchange2mind.org.

What are energy drinks?

Energy drink is a term invented by the beverage industry. It is not FDA approved and describes a drink that includes caffeine combined with various herbs or vitamin products. In Canada, caffeine does not have to be listed on labels unless it has been added to the product separately as a pure substance. That means that consumers of energy drinks, especially young people, can develop serious side effects from unrealized high caffeine consumption, and become dependent on such products.

“Caffeine loaded energy drinks have now crossed the line from beverages to drugs delivered as tasty syrups,” wrote Drs. Paul Hebert, Noni MacDonald and Matthew Stanbrook, in their editorial, published in the CMAJ’s July edition. “However, because energy drinks are regulated as foods, the manufacturers are only required to list ingredients according to standard food formats. The total caffeine content or equivalent in cups of coffee are nowhere to be seen. There are no health warnings.”

Stimulants such as guarana and ginsing are often added and these increase the effects of the drink. More than 100mg/day of caffeine has been shown to increase blood pressure. With guarana alone 1g is equal to almost 40mg of caffeine.

Should energy drinks be consumed before or during exercise?     

Karrie Heneman, PhD,Project Scientist and Sheri Zidenberg-Cherr, PhD from Nutrition Science Specialist Department of Nutrition,University of California tell us.

If you experience any of the following AND drink “energy” drinks-stop. It could be caffeine toxicity. Acute caffeine intoxication can cause a multitude of symptoms. They can include the following:

• Nausea
• Vomiting
• Heart palpitations
• GI (gastrointestinal) upset
• Potential heart arrhythmia (irregular heart beat)
• Feelings of anxiety and nervousness
• Feelings of being hyper-energized
• Irritability
• Loss of sleep

What can you do?

• Read the labels of all health products you consume, including energy drinks.  Some cans/bottles contain more than one serving so you need to multiply the per serving dose to know the amount of ingredients you are drinking.
• Even better! Make healthy beverage choices, especially when playing sports or exercising. Water is always a better choice than an energy drink, real fruit or fruit juice, and chocolate or other milk drinks.

From Health Services

Did you know the counsellors in Counselling and Accessibility Services will talk to you about anything?

That’s right! From dating to getting fired from your part-time job to the fight you just had with your best friend, you can talk to RRC’s counsellors about whatever is bothering you, free of charge.

The easiest way to schedule an appointment is by filling out the online intake form. That way, you can submit it from campus, work or the comfort of your own bed at 3 a.m. Someone from Counselling & Accessibility Services contact you within a couple of days.

Have you talked to one of RRC’s counsellors before? Tell us what your experience was like in the comment section below!

How do you think Red River College (RRC) can better assist students with their mental health? What kinds of services should RRC offer to those experiencing mental health struggles? What more can be done to decrease stigma and increase positive mental health on campus?

If you have an opinion on student mental health, this is your chance to be heard! RRC is running several student focus groups to gather insight and ideas on how to improve the mental health of the entire college community. This is all part of the Healthy Minds Healthy College initaitive that the college launched last week.

Each focus group will have 10 student participatns and will be led by a mental health professional. The time committment is two hours and you will receive a free meal and an Enjoy Life More package complete with tips and information about how to stay on top of your mental health.

Here are the dates and times of the focus groups:

• Monday, Nov. 3 11:00-1:00 at Roblin Centre at the Exchange District Campus
• Tuesday, Nov. 4 11:00-1:00 at Notre Dame Campus
• Tuesday, Nov. 4 4:00-6:00 at Notre Dame Campus
• Thursday, Nov. 6 11:00-1:00 at Notre Dame Campus
• Thursday, Nov. 6 4:00-6:00 at Roblin Centre at the Exchange District Campus

By taking part in a focus group, you will have a direct impact on the college’s plans to increase positive student mental health on campus. So if you can spare the time, please consider participating!

To participate in one of the focus groups, please email Laureen Janzen at ljanzen@rrc.ca by Friday, Oct. 24.

For many people, negative thoughts come and go. For others, they are more persistent and can seriously impact quality of life.

For anyone grappling with many negative thoughts on a daily basis, there is a course that can help. It’s called Living Life to the Full.

Designed for anyone who recognizes their thoughts are sometimes unhelpful, Living Life to the Full teaches participants useful skills for understanding and correcting their negative thinking.

For example, have you ever bombed a test even though you knew your stuff? Have you ever let nerves get the best of you during a presentation? In these cases and more, it may actually be our own thinking that causes us to do poorly — not the fact that we haven’t studied or adequately prepared.

Tessa Blaikie, youth mental health promotions worker at the Canadian Mental Health Association Winnipeg, teaches Living Life to the Full and believes there are many college students who can benefit from the course material.

“Students who notice their negative thinking is getting in the way of what they want out of life are a good fit for the course,” says Tessa. “This includes students who live with anxiety or depression since negative thought patterns tie into those mental health issues.”

The eight week course focuses on five areas of cognitive behavioural therapy to teach participants how to handle their thoughts when they are experiencing emotions such as frustration or defeat.

With a personal understanding of how the course works, Tessa says she is well-equipped to help others through the material. She even used the course material when finishing the conclusion and bibliography sections of her masters thesis. Rather than tackling these tasks all at once, she broke the large-scale project down into 30 steps, which helped to minimize her feelings of stress and anxiety about finishing those parts.

“All of a sudden, I could sit down and accomplish something in 15 minutes. This really helped in terms of time management and for my motivation,” says Tessa. “This speaks to how the program is not only great for helping us recognize our negative thought patterns, but changing our behaviour. I would recommend it to any student who believes their negative thinking may be holding them back.”

The next Living Life to the Full course starts this fall. To register for the course, visit the Canadian Mental Health Association Winnipeg.

What a bizarre statement. How can I possibly say YES to everything? I’m sure you’ve heard it before: “Be more positive!” “Fake it till you make it!” ”Law of attraction.”. Maybe that works for the short-term but why do I keep going back to the same old self that I’m trying to get past being? It seems that through all of my greatest efforts I seem to keep being snagged up with obstacles. I can’t seem to escape the pit of my own self-suffering and putting myself down, or being let down even when I am trying everything to be my best self.

These are things I am going to be talking about in my next workshop being held at the Red River College Notre Dame Campus. If it seems like you are stuck in a rut, you’ve tried everything to get yourself on the “right” track, or you’re even a bit curious where this talk could lead you, you should say YES and come be a part.

This workshop will help explain the reality of saying YES. It will help give you a better understanding as to why you think you are not making it. It is our thoughts that limit us and make us see things as good or bad, not reality. When you experience “true presence” you will no longer separate these things but see them as they are. We often trick ourselves and allow our minds to take control of our present reality, feeling like we have no choice anymore but to just go through the motions. The catch is seeing that this is real. We cannot unplug it. Our minds are often polluted with mostly poisonous thoughts and we keep taking it. When you’re in this state, you can’t tell the difference from a Monday or a Friday…… your mind has latched its tentacles onto this notion creating a perpetual downward spiral. What I will show you is not how to unplug it, but how to unplug from it. You will experience what it is to become an observer of your life, sitting presently in that moment.

You will be given a few tips to bring awareness to your daily life, and some exercises to take with you and try anywhere… because no one can stop you. This workshop won’t change your life; you changing will change your life. Once you experience that all negative things are in you and not in reality then you can move towards the light of YES. Bring yourself and a partner and leave you minds at home.

Workshop info:

• What: Say YES to Everything
• Where: Red River College Notre Dame Campus, 2055 Notre Dame Ave, Green Lecture Theatre
• When: Wednesday, October 22, 2014
• Time:12:00pm – 12:55pm

Ways to combat the impending flu season: [1]

With the temperatures fluctuating, and more time spent indoors, the flu season inevitably sneaks in and strikes those vulnerable. Flu viruses are constantly changing, it is recommended that the flu vaccine be administered each year. October or November is the recommended best time to get vaccinated, but you can get vaccinated before or after these peak months.

Here are some other tips to help prevent colds and flu:

• Eat and Sleep – Along with exercise, eating right and getting plenty of rest keeps your immune system healthy and better able to withstand infection. Eat plenty of vegetables and fruits that offer antioxidants, and try to get seven or eight hours of sleep each night.
• Exercise – Moderate exercise for 45 minutes a day, five days a week, can reduce the risk of a cold by a third.
• Wash your hands often – Use warm water and a good helping of soap. Don’t forget to clean under the nails, and between fingers.
• Watch your fingers – By rubbing your eyes, covering your mouth, or rubbing your nose with your hands, you can infect yourself with cold virus particles.
• Clean for Virus Protection – Use disinfectant, especially in the bathroom and kitchen, when you clean at home. Try to avoid using sponges and rags, as they can be an additional source of germs.

Fall super foods: Read More →

Now that summer is over and you’re back in college (or starting college for the first time), getting enough quality sleep is really important.

Regular, consistent sleep patterns will help you feel more energized, alert and attentive when you wake up in the morning. Healthy sleep patterns can also enhance your cognitive functioning, learning and memory.

A lack of sleep can lead to an array of problems. For example, people with persistent and untreated insomnia are at risk for experiencing depression for the first time or a relapse of depressive symptoms. There is also good evidence showing that insomnia is a risk factor for the development or recurrence of anxiety disorders and substance abuse problems.

According to the National Sleep Foundation, the recommended amount of sleep for people 18 and over is between seven and nine hours each night. The quality of that sleep is also important, which our lifestyle and health habits can negatively or positively impact.

Try answering the following questions. They can provide good insight into whether you are getting enough sleep.

• Do you have a consistent sleep schedule? (i.e. get a similar amount of sleep each night).
• Are you productive during the days that you get your usual hours of sleep?
• Do you have a constant urge to nap?
• Are you dependent on caffeine all throughout the day?
• Are you able to fall asleep easily at night?

For more on sleep including tips and sleep quizzes, visit the National Sleep Foundation.


Lauren MacLean is president of the Red River College Students’ Association. She is completing her second year of Business Administration with an accounting major. After receiving her RRC diploma she plans to continue her studies towards a Commerce degree. 

Over the past year I’ve met many Student Executives from across Canada through my involvement with the Red River College Students’ Association (RRCSA). One thing I’ve discovered throughout my travels is that the same thing is on all our minds – mental health!

From discussions about our personal experiences with mental health to how students on campus are affected by it to what we could do to increase awareness, it’s is one of the biggest priorities on many campuses and this year the RRCSA is fully committed to keeping the conversation going.

Building on student efforts from last year, the RRCSA is partnering with the college’s Healthy College, Healthy Minds initiative to bring students a Mental Health Awareness Week from Oct. 14 to 17. During this week, students will learn skills to help them understand how to take care of their mental health and know what to do if they are struggling with a mental health issue.

We’re bringing dogs of all sizes and ages to campus to help ease some of the tension that tends to come with studying for midterms. We are also going to help students unleash their creative side with painting and drawing activities and hold a sweats and sweater day to encourage everyone to get comfy and relax.

Mental health is vitally important and it’s important that we all learn how to stay mentally healthy while during school so we can continue these good habits when we enter the workforce.

The fact is that everyone has their own way of de-stressing that works for them, because each of us encounters stress in different ways. One person’s experience is not more or less valid than the next person’s. We simply all need to pay attention to ourselves (and each other) and learn to use resources that are there for us.

Whether it’s talking to a classmate or counsellor, taking time for a quick stretch or limiting the amount of time we spend in front of the computer, there are lots of ways to be mindful of our mental health and plenty of room for discussion about all the different techniques! I for one am very excited to hear about this from students and to keep talking about mental health.

It’s a great time for mental health at Red River College!

First of all, today is the official launch of this site, which is part of Red River College’s Healthy Minds Healthy College initiative. We hope you continue to check back as we’ll be posting interesting and useful mental health articles, videos and resources on this blog throughout the year.

Secondly, Red River College’s Mental Health Awareness Week (MHAW) is coming up fast and the Red River College Students’ Association has some exciting things planned to help students de-stress and take control of their mental health.

Check out the following events on campus during RRC’s MHAW (Oct. 14 – 17):

• Send Your Stress Away
  When: Tuesday, Oct. 14 from 11:30 a.m. – 2 p.m. at the Exchange District and Notre Dame Campuses and 11:30 a.m. – 1 p.m. at the Winkler Campus
  Where: Atrium at the EDC, Library Hallway and Voyageur Hallway at NDC and the Student Lunch Room at Winkler
  Get your creative juices flowing with this post-secret inspired art event! Drop by to create a postcard inspired by something that stresses you out to help relieve some of that stress! After the event, the postcards will be collected anonymously and displayed around the school for other students to view.

• Dog Therapy Day
  When: Wednesday, Oct. 15 from 11:30 a.m. – 1 p.m.
  Where: Atrium at EDC and Library Hallway at NDC
  Pet your stress away with some help from a group of cute, cuddly therapy dogs from St. John Ambulance!

• Speakers
  When: Thursday, Oct. 16 from 11 a.m. – 12 p.m.
  Where: EDC, Room P107
  Come listen to guest speakers Kieran Moolchan and Justin Luchinski talk about their struggles and successs with mental illness.

• Sweats and Sweaters Day
  When: Friday, Oct. 17
  Where: All campuses
  Come to school in your most comfy casual wear and relax! You can also indulge in some free chocolate thanks to the Red River College Students’ Association and free hot drinks at EDC and NDC from 6 a.m. to 10 a.m.