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Anxiety

Improving Mental Wellness for International Students

March 22, 2022

This is a guest post from Rong (Angela) Ge, a current student at the Language Training Center, she is currently completing her practicum with the Campus Well-Being Unit at RRC Polytech. Angela graduated from Nanjing University with major in Psychology. She worked in an education service centre for the past three years and has helped hundreds of international students settle down in Winnipeg. For now, Angela is moving forward to study in the Health Care field and is focusing on the individual mental wellness in the community.

How Do we improve our mental wellness as International Student?

Studying abroad is a challenge for each and every international student. If you are an international student, do you have a moment like this? Not feeling well but can not tell your parents thousands of miles away, or feeling so lonely and overwhelmed at night?

The main cause of mental health barriers among the international students is that they are taking too much pressure. Therefore, it requires special attention on their mental wellness.

Academic Stress

Generally, most of the parents have high expectations. They hope their children can adapt quickly to a non-native language environment and achieve excellent scores. In fact, the students need more time to get used to the new environment, since they just arrived in a different country, meeting different people, having a different life style. However, when the international students are unable to achieve the desired goals, they are considered not working hard enough.

Economic pressure

Most international students, therefore, depend on their family savings to fund the tuition and living expenses. Compared with the local students, their tuition fees are much higher, and they need to live on a budget to keep life balanced.

Emotional and social stress

This barrier is particularly acute among international students. Initially, their parents who used to take care of them are far away, and the old friends who used to listen to them are not around. Lacking friends and social activities make international students feel even more lonely.

What can we do?

In this special period, all of us are gripping for a way out, but we should pay more attention to the international students, especially their psychological construction. Every international student is brave and excellent. It is worth praising that they can go abroad to live and study alone. However, since there are some misapprehensive voices in the society, many international students are afraid to seek help when they encounter psychological issues, for fear of being looked down upon.

Hopefully, every international student can be safe and healthy.

Here are some tips for improving mental wellness.

  • Develop a good habit

Good Habits are essential to our health. They can make the chances of achieving and maintaining our lifestyle goals such as exercising regularly and managing learning time, along with increasing quality of life.

  • Self-regulation

Take a break when we are facing with a tough situation. Take the time to think things through, make a plan, wait patiently before acting.

  • Get enough sleep

Sleep is an essential function that allows our body and mind to recharge. Healthy sleep helps us reduce stress and improve our mood, think more clearly and do better in school, and get along better with people.

  • Go outside and in the sun

Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping us feel calm and focused.

  • Live in the moment

Abraham Maslow once said, “The ability to be in the present moment is a major component of mental wellness.” Only in the present can help us achieve true happiness, peace, and joy.

  • Seek help in the community

By the time reading this blog, there is no doubt that you are a member of this community. To support students and staff to stay well in spirit and mind, RRC Polytech is committed to providing excellent counselling service and support.

Click here to learn more about counselling here

Keep in mind, you are not alone. Growing and learning are important, but you need to allow yourself to pause, take a break, and then move forward.


关注国际留学生心理健康问题

作者简介:葛蓉(Angela Ge),现就读于红河理工学院语言中心,毕业于南京大学社会心理学专业。 在过去的三年,Angela曾就职于一家教育服务中心,协助和陪伴数百位国际留学生在温尼伯展开留学生活。如今,Angela计划学习医疗领域的相关课程,并且持续关注社区中个人心理健康问题。

对每一位国际留学生而言,海外求学永远是一项挑战。如果你是一名国际留学生,你是否有过如下的时刻?伤心失落却不能告知千里之外的父母,亦或者是某一个深夜,孤独和无措相伴?

造成国际留学生心理健康问题的最主要因素,是他们承担了太多的压力。因此,这需要我们更多的关注。

学业压力

一般来说,大部分的家长给予了过高的期待。他们希望自己的孩子能快速的适应非母语环境且取得完美的分数。可实际上,学生们需要更多的时间来习惯新的环境,因为他们目前正处于一个新的国家,会遇见不同的人,拥有不一样的生活方式。然而,当留学生们没有办法达到预期的目标时,他们就会被认为是努力不够。

经济压力

大多数留学生是需要家庭的支持才能支付学费和生活费的。相较于本地学生,他们的学费会高很多,所以需要省吃俭用来平衡学业和生活。

情绪和社交压力

这个问题存在于大多数的留学生当中。照顾我们的家人远在海外,愿意倾听的挚友不在身边。缺乏朋友和社交活动,使得留学生们越发觉得孤独。

我们可以做什么?

在这个特殊的时期,每个人都在寻求出路,留学生们需要我们更多的关注,尤其是他们的心理健康。每一位留学生都是勇敢和出色的,他们在海外求学和生活的行为值得我们称颂。但是,因为有一些不理解的声音存在,有些留学生在面临心理问题时,不敢寻求帮助,怕被别人瞧不起。

真心的希望,在求学的道路上,留学生们能安全和健康。这里有些小贴士可以帮助大家提高身心健康。

  • 养成良好的生活习惯

好的生活习惯对健康尤其重要。它们可以让我们有机会实现和维持我们的生活目标,比如定期锻炼和管理学习时间,同时提高生活质量。

  • 自我调整

在我们遇到困难的时候,让自己休息一下。在做出下一步行动之前,好好的考虑,做一个计划,或者静静的等待。

  • 保有充足的睡眠

睡眠可以让我们的身体和头脑在夜间充电。健康的睡眠可以减少压力和改善绪,考虑事情更清晰,在学校表现的更好,以及和他人友好相处。

  • 出门晒晒太阳

研究表明,曝露在阳光下,可以使大脑释放一种叫血清素的荷尔蒙。血清素与改善情绪、帮助我们感到平静和专注有关。

  • 活在当下

马斯洛(著名的心理学家)曾经说过:“活在当下的能力是心理健康的一个重要组成部分。”只有活在当下才能帮助我们获得真正的幸福、安宁和欢乐。

  • 在社区中寻求帮助

当你读这篇文章的时候,毫无疑问你已经是我们的一员。为了支持学生和教职员保持良好的精神和思想,红河理工学院致力于提供优秀的心理辅导服务和支持。

点击这里了解更多:    https://www.rrc.ca/counselling

记住,你不是一个人。成长和学习虽很重要,但是你需要允许自己停下来,休息一下,然后继续前行。

Well-Being Throughout News of War

March 4, 2022

While war and strife are not new or rare occurrences, Russia’s recent invasion of Ukraine has evoked a great deal of concern in our community. Perhaps due to Manitoba’s deep connection to Ukrainian culture or the blatant disparity in power between these nations, many are feeling distressed, angry or generally troubled. This is understandable, given the situation. So, how do we take care of ourselves and our communities during such tragic times, when violence and war are so clearly on our minds? Here are some ideas:

  1. Be a good friend. It would be good to check in with your friends, classmates, and coworkers who have connections to Ukraine. Let them know that you’re thinking of them. Offer practical support and help. Let them know you stand in solidarity and speak out against the invasion.
  2. Take media breaks. Sometimes, in our efforts to remain informed, we become glued to news, radio, and social media updates. While it’s important to know what’s going on, taking breaks from media is key to maintaining our well-being. Select certain times of the day when you will be media free. If images of war keep you up at night, get your news from radio to reduce that impact.
  3. Practice self-care. When times are hard it’s even more important to practice good habits like getting enough sleep, eating balanced meals regularly, and being active. Find a bit of time to do something to nurture yourself. It can be as simple as chatting with a friend, sipping a cup of tea, or playing your favorite game. Self-care may feel selfish when horrible things are happening, but we need to care for ourselves so that we can maintain our strength, stay well, and support others.
  4. Act in solidarity. When things happen that remind us of the bad or negative in the world, we can act in ways that support peace and good. Attending a rally or gathering of others can be helpful. Donating money or time to organizations assisting people impacted can help ease the suffering of those individuals, while also increasing our own feelings of well-being. Consider attending the Ukrainian Canadian Congress’ rally at the Manitoba Legislature on Sunday, March 6. Or, you may wish to contribute to a registered charity that is assisting affected people.
  5. Limit ruminating thoughts. If you find thoughts about the war are keeping you from sleeping or concentrating on other tasks, take a few moments to write your thoughts down and then put the piece of paper away. Alternatively, you could imagine the thoughts being placed inside a balloon and floating away. Limiting your ruminating thoughts doesn’t mean you don’t care, it simply means you’re protecting your own mental state and are saving your energy for other ways to show you care.
  6. Reach out for help. Tragedies and uncertain times affect us all differently, depending on our personal circumstances, relation to the tragedy, and our coping skills at the moment. If you could use some support in coping, reach out.

In addition, members of the RRC Polytech community are invited to attend a live Connection Session to mutually support one another.

February Paint Night- Paint Night Creations

February 7, 2022

In January, we asked staff, students, and faculty to share the art they created at our January Paint Night- Below are the wonderful creations!

Art can be used to decrease cortisol (stress hormone) levels in our brain and releases endorphins that help us manage the experiences of anxiety. Creating art is a fantastic stress reliever! Paint night can mean taking care of yourself in a different way than what we usually do for ourselves. Keep an eye open in the staff news/student news for our next paint night updates.

Painting is just one way that creativity can promote stress management, but if painting is not for you that’s okay! We curated a list of accessible and beginner friendly crafts, take a look at the list below.

Creative Projects

February Paint Night

With a Cold and Dreary winter, we may be searching for hobbies or ways to help promote our own self-care. We will be holding another paint night for folks to join in and tune in to their creative side. Practicing art and embracing our creativity can help us to feel grounded, assist with managing stress, and an opportunity to focus on creating with our hands. Please join us for a free Paint Night to tune in to that part ourselves as we approach spring.

The Details

Date: February 17th, 2022

Time: 6-8pm

Platform: WebEx

Register Here

About the Artist

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

2022 Mental Health Events- Create a Vision Board!

December 14, 2021

Join RRC alumni, Amanda Le Rougetel for a night of Vision Board fun!

What is a Vision Board?

Also known as dream boards, a vision board is a visualization tool which refers to a board of any sort used to build a collage of words and pictures that represent your goals and dreams. These inspirational collages serve as your image of the future – a tangible example, idea or representation of where you are going. By putting a vision board somewhere you can see it every day, you will prompt yourself to visualize your ideal life on a regular basis.

What supplies do you need?

All you need is: a pair of scissors, glue, stock paper/poster board, and magazines!

Don’t have any magazines, but still want to participate? Register below, and check ‘yes‘ to needing supplies.

Magazines must be picked up at the Notre Dame or Exchange District campus. Pick-up times will be directly e-mailed to you.

Don’t forget – you can also participate virtually with absolutely no supplies with the help of Canva!

REGISTER HERE

Mindwell Programs- Leadership, Meditation, and Drop-In Mindfulness

December 14, 2021

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

Winter Wonderland Paint Night

November 26, 2021

 

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 16th, 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

 

Anxiety Solutions: Ask an Expert

February 2, 2021

February is Psychology Month; a time when psychologists make a special effort to educate the public on how psychology can help people live healthy and happy lives.

To celebrate Psychology Month, the Manitoba Psychological Society has organized a variety of educational seminars for the public on a wide array of psychology-related topics. RRC is fortunate to be hosting two of these events.

Anxiety Solutions

While anxiety is a natural and healthy human emotion, excessive anxiety can interfere with life, work, and studies. During the COVID-19 pandemic, many students and staff are experiencing more intense or prolonged forms of anxiety, from nervousness and worry to fear and dread.

You’re invited to attend a live virtual Q&A session where anxiety experts present solutions to common anxiety-related issues. There are two separate sessions scheduled in order to accommodate a variety of schedules.

When: Tuesday February 9, noon-1pm with Dr. Jason Ediger OR Thursday, February 18, 1-2pm with Dr. Elizabeth Hebert

Where: WebEx. Register here for February 9 OR register here for February 18.

All students and staff are welcome. Please contact Breanna Sawatzky for accessibility needs.

More About the Presenters

Dr. Jason Ediger, C. Psych.

Dr. Ediger has a special interest in blending cognitive behaviour therapy with mindfulness based approaches to change and coping. His practice focuses on anxiety, mood difficulties, chronic pain and health concerns in adults and adolescents.

 

Dr. Elizabeth Hebert, C. Psych.

Dr. Elizabeth Hebert provides psychological treatment services for anxiety disorders, OCD, PTSD, and other mental health concerns. Her main research interest is the development and evaluation of psychological treatments for anxiety disorders and the cognitive-behavioural mechanisms underlying these disorders.

How to Not Feel Helpless: Managing what we can and cannot control in times of crisis

June 2, 2020

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Guest post by our friends at BEACON. 

When it feels like bad news is an everyday occurrence, it can be a difficult and challenging experience. For many, the stress and anxiety that come along with this may also be accompanied by the feeling that we’re losing control, that we’re powerless, and we lack the resilience to properly cope – extreme situations tend to bring about extreme reactions.

Even when the news seems bleak, it’s crucial to maintain a sense of perspective. There will always be things that we can and cannot control in life – it’s often a question of how much we worry and obsess over the things that we have little or no control over, that can cause the most anxiety.

 

There are ways, however, to manage these things, and maintain a healthy outlook.

Compare Your Troubling Thoughts with Reality

Be aware of thoughts that you’re having and the extent to which those thoughts correspond to reality – and to the reality of your family and your immediate circle. If you have thoughts about people getting sick or about the news being more than you can handle, counter that by remembering that there’s a good chance that no one you know has COVID-19.

And if you do know someone who does have it, remind yourself that you can’t control the outcome. Practice realistic thinking limited to people you know personally, rather than about people from other cities who we don’t know.

Focus Your Attention Elsewhere

Find activities and things to do that are enjoyable, and that won’t bring your attention back to thinking about stressful events such as the coronavirus pandemic. It seems like when people talk, they often spend the whole time doing so about their anxiety and discussing worst-case scenarios. Make a point of having conversations about other topics, and consider designating talking about coronavirus as “off-limits” for a while.

Don’t Overwhelm Yourself with News

Try to limit the news that you consume, both in terms of the amount of time spent and from certain sources. You’re unlikely to miss anything important, so there’s no need to spend an excessive amount of time reading articles that all say the same thing.

Make sure that the sources you’re reading from are scientifically-based and reliable – that kind of news is likely to not change very quickly.

• • •

It’s never easy to deal with bad news and trying times, but it’s also important to know that there are always things you can do to limit the stress and worry you may feel. But remember that freaking out or panicking doesn’t help the situation; calm thinking will actually help with better decision making.  It can be easy to get swept up into a state of panic but at the end of the day, we’re better equipped to make good decisions if we remain calm.

Coping through this uncertainty

March 19, 2020

During this time of uncertainty it’s natural that our stress response will kick in. We are likely being bombarded with constant updates from the news, social media, our workplace, and our friends and family.

Our routines along with the expectations placed on us are changing quickly. We may also be in a state of waiting for answers or direction, which can be unsettling. With this heightened state of stress, it’s not surprising that our thoughts, feelings, emotions and behaviours will be affected.

In addition, people who have experienced traumatic medical or other experiences in the past may have some of those feelings, memories, and fears come flooding back.

Here are some common ways that experiencing this stress can effect our body, mind, spirit and emotions.

  • Irritability
  • Difficulty concentrating
  • Tearfulness
  • Frustration
  • Nervousness or anxiety
  • Difficulty sleeping
  • Upset stomach
  • Headaches
  • Desire to use drugs or alcohol
  • Hopelessness

Everyone is different and your response is neither right nor wrong, it’s simply your response. You may be experiencing something that is not listed above and that’s okay. What matters is that we are not helpless in the face of this stress; we can do our best to actively manage it.

Think about what you normally do to manage stress and reflect on how you can adapt that to the current circumstance. If you usually spend time with friends, can you chat on the phone or have a video call? If you usually go to the gym, can you walk or run outside? Or stream an online workout video?

Here are some immediate actions that can be helpful at this time.

Limit news and social media consumption. Stay informed, but be sure to take breaks from the feed and focus on information from reputable sources like the RRC newsletter and Manitoba Health. Is there someone in your feed who is triggering extra anxiety? Don’t be afraid to mute or unfollow them for now.

Remember the basics. Be sure to eat nutritious food, get fresh air, move your body, and get enough sleep. Without those basics, it’s hard to manage stress well.

Connect with others. Telephone, text, or video calls can be a great way to stay in touch. Instead of rehashing all the details, try to focus your conversations on how you are feeling, how you are coping, and mundane everyday matters.

Practice kindness. Everyone around us is likely experiencing heightened stress as well. Be kind, be patient, and leave space for people who are not at their best. We can get through this better if we work together.

Breathe. Taking slow, deep breaths that fill you belly can reverse the stress response and bring some clarity to your thoughts and actions. You can find a helpful video tutorial here.

Reach out for support. Sometimes, in order to be at our best we need to consult a mental health professional. There are several people ready to assist you. Read more here.

Better Mental Health Through Digital Therapy

March 3, 2020

For so many of us, mental health is an important topic – every day, conversations related to mindfulness or self-care come up. Frank discussions about our mental well-being are also top of mind.

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 BEACON digital therapy – now available to Red River College students at no cost with referral.

BEACON can empower you

Designed to improve your mental health and build your resilience to life’s challenges, BEACON provides Cognitive Behavioural Therapy (or CBT), an evidence-based form of psychological therapy. It’s also considered the gold standard when it comes to helping people with mild to moderate depression 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 BEACON wherever and whenever you choose – all on your phone, tablet, or computer – with no appointments to keep. And your BEACON 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:

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

Staff who are interested in BEACON should inquire about extended health plan coverage. Many of our employee benefit packages do cover BEACON’s 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 about BEACON’s partnership with RRC, please contact Breanna Sawatzky, Mental Health Coordinator.

 

RRC Polytech campuses are located on the lands of Anishinaabe, Ininiwak, Anishininew, Dakota, and Dené, and the National Homeland of the Red River Métis.

We recognize and honour Treaty 3 Territory Shoal Lake 40 First Nation, the source of Winnipeg’s clean drinking water. In addition, we acknowledge Treaty Territories which provide us with access to electricity we use in both our personal and professional lives.

Learn more ›