“Our role is to provide support to students in whatever capacity they desire, whether it be a listening ear, an educated recommendation, or guiding you to the right resources!” – Theo Hart

Healthy U peer educators can provide a space to talk through many of the challenges that students face.  One of the peer educators, Jayanti Monga, identified that “Some main concerns that students can discuss with [us] are academic stress (e.g., overwhelmed by coursework, work/life balance), resource management (i.e., where to go and what to do for certain concerns), overall wellbeing needs (e.g., academic guilt, burnout, balance, physical/mental health). For the most part, our HU program offers listening ears to those who need to speak with someone – sometimes, all someone needs to resolve something is to talk it out with an impartial person.” Further, peer educator Nicole Alcasid explained that “Healthy U volunteers provide peer support to students about a wide range of health topics—this can look like a lot of things! I’ve talked to students about how to cope with exam stress, how to navigate relationships (familial and romantic), and ultimately, how to balance your “student” identity with all the other roles and responsibilities you may have.”

Alcasid also shared that, “In our one-one meetings, I’d love to emphasize that, while Healthy U volunteers do our best to offer students informational strategies and resources to help them with their current situation, we are also here to listen—simple as that! If you need a listening ear or need some help reflecting upon a wellness-related topic, Healthy U volunteers are here for you.”

Among the many topics that Healthy U peer educators are available to discuss, they are trained to provide support relating to sexual health including answering any questions students might have about STI’s and safer sex supplies. Don’t hesitate to reach out regarding these or other questions you have.

Whether you would like to learn more about wellness, would like to know more about the resources available or are perhaps currently struggling and need support, Healthy U is here to help. Peer educator, Theo Hart, wants all students to know: “Our role is to provide support to students in whatever capacity they desire, whether it be a listening ear, an educated recommendation, or guiding you to the right resources! Our extensive training allows us to assist students through problems and provide them with the tools to better support themselves.  An appointment with a Healthy U volunteer is a convenient balance between speaking to a friend and seeing a mental health professional. We provide care for less severe issues than a mental health professional, with far more education and resources than your friend! If we’re unable to provide care for an issue, we’ll help you find someone who can; you’ll never be expected to simply figure it out on your own!”

Though the Healthy U peer educators are highly trained and ready to help, it is important to note that they do not handle cases of crisis, post-traumatic stress, attention deficit disorder, depression, trauma, suicide, or self harm. If any student is in need of support in these areas, they can consult directly with the Student Counselling Centre. Staff and volunteers at the Student Wellness Centre and Healthy U can also provide further information about the Student Counselling Centre and other similar resources. 

For any students looking to get in touch or learn more, Healthy U peer educators can be found at the Student Wellness Centre in 162 Extended Education Complex on the Fort Garry Campus or through the Healthy U website or email healthandwellness[at]umanitoba[dot]ca.

The SWC at its core is designed to be an inclusive, no expectations space for students to learn about and foster wellness. Its creation was in response to requests from students for a space for learning, connection and growth around mental health and wellbeing. There is a quiet lounge space, a wellness resource library, in-person support and opportunities to connect with other students both through formal programming and informally in the space. Through a generous donation by Shoppers Drug Mart on 2211 Pembina HWY, there are also free menstrual products available at the centre for anyone who might need them. Peer volunteer, Nicole Alcasid, stated, “I’d love for students to know that us volunteers and staff at the Student Wellness Centre try our best to make it a safe, relaxing space! … It’s a lounge space—you can eat lunch, chat with your friends, or study. Or you can pop by, just for a couple minutes, to check out our informational pamphlets or pick up some safer sex supplies!”

For students wondering what the SWC is or whether they should plan to visit, several of the centre’s volunteers shared how the centre can help. As summed up by one of the peer volunteers at the SWC, Theo Hart, “The student wellness centre will meet you wherever you’re most comfortable, whether you’d like to talk it through with a Healthy U volunteer or if you’d simply like to take a resource silently and go! There is no expectation for you to explain why you’ve come!” Keep and eye out for upcoming articles or visit the Healthy U website to learn more about the program.

To provide a bit more detail, Ashley Anderson, the Student Wellness Program Assistant, explained that “At the Student Wellness Centre, we take a holistic approach to student well-being, supporting academic, personal, and professional goals. Students often come to us with concerns like academic stress, time management, or relationship challenges—whether with friends, family, or romantic partners. We also provide a safe space to discuss sexual health topics like STI prevention and condom use. It’s not just about seeking support; you can also drop by our shared space to relax, meet other students, and build connections. You don’t need to be at your lowest to reach out. Whether you’re looking for advice, a sense of community, or just someone to talk to, we’re here to help you thrive.”

Along with being available for drop-in, the SWC also hosts numerous events throughout the term aimed at helping students recharge. Some of these include monthly Pet Therapy, Exam De-stress events – where they give out free snacks and resources to students related to managing stress going into exams, aromatherapy slime making, and movie nights. Follow @healthyuofm on Instagram to find out when these events are happening.

If you are feeling in need of support or just a place to take a breath, keep these words from peer educator, Jayanti Monga, in mind: “the Centre is a really great space to be in. It is comforting and relaxing – totally worth the walk to the extended education building. In addition, our peer educators are really knowledgeable and care so deeply for their work that the centre is always filled with ideas and good energy.”

The volunteers at the SWC can also help connect students with other campus resources such as the Student Counselling Centre. The SWC is here to support your wellness in whatever form that takes – so, in answer to the question of where to start with wellness, start at the SWC.

Location: 162 Extended Education Complex Fort Garry Campus (with the expectation to open up pop up locations at our Bannatyne and William Norrie campuses)

Hours: 9:30 a.m. to 4:30 p.m. Monday through Friday

Stay up to date @healthyuofm or Student Wellness

Questions: email healthandwellness[at]umanitoba[dot]ca

What are you grateful for?

When our minds start to wander to the worst-case scenarios, it can feel impossible to regain control. Try listing a few things that you are grateful for to help reign in that wandering mind!

• I am grateful for the delicious dinner I had last night
• I am grateful for my mom, who loves me
• I am grateful for the weather today

Read this article from the Gottman Institute to learn more about Rituals of Gratitude.

Work out your senses

Give your brain a bit of a workout by exercising your awareness of your senses. Practicing mindfulness can help to reduce stress and even help you focus.

• Seeing: Pick an object in your environment and try to notice something interesting about it that you might not have before
• Feeling: Bring awareness to every part of your body that is making contact with a surface
• Hearing: Find a noise, like the hum of your computer or the cars outside, and listen to the way it fluctuates
• Smelling: Try to identify a smell around you, like dinner being made or even just the regular smell of the room

Learn more about Using your Senses to Relieve Anxiety with this artcle from Anxiety Canada.

Remind yourself of how great you are!

In stressful moments, it is easy to feel like your self-esteem has taken a beating. When stress is something that we deal with often, like in a university setting, it’s crucial to develop strategies to maintain a high level of self-worth. Try writing down some affirmations in your phone or on a post-it note on your mirror so that they’re fresh in your mind when stress creeps in. These are most effective when they are realistic so feel free to tweak the examples below to fit your life!

• I am still strong even though I am having a hard moment
• I have taken exams that I have done well on before, and I will do well on this one
• Just because I am feeling anxious about this presentation does not mean I am unprepared

Learn about Self-Compassion which is related to affirmations.

Prepare and practice

The best way to use these tools to combat stress is in combination with preparation and practice. Just like when giving a presentation, it’s always best to come prepared with notes; print out this post or jot down a few of your favourite strategies in your phone so that you are prepared with your tools when stressful moments arise. These strategies are great to use in the moment, but will achieve the most success when exercised so that they’re tailored to your current situation.

Learn more

• Drop by the Student Wellness Centre at 162 Extended Education to learn more about how to manage stress during the upcoming exam season
• Check out Healthy U’s Guide to Stress and Anxiety package to learn even more stress-reducing strategies.
• Access Student Supports at UM
• Check out the Student Health and Wellness page

Healthy U is a UM student group made up of a team of friendly volunteers who are trained student health educators. Managed by UM’s Health and Wellness office, Healthy U provides students with validated health information through blog posts, peer office hours, health packages and outreach events. 

“I have learnt so much about the importance of health and wellness in our university’s community and I have enjoyed learning more about diverse populations here at UofM while fostering community and making friendships. I look forward to volunteering next year and continuing to advocate for wellness” – Jodh Ghuman, current Healthy U volunteer.

We know the importance of caring for our wellness and the impact our health and wellness have on our academic success. Accessing support on campus is essential in maintaining a positive experience throughout university. Everyone deserves access to support for their health, whether this be addressing challenges or taking proactive measures to maintain their overall wellness.

The Student Wellness Centre is looking for motivated and compassionate students to become peer health educators with UM’s Healthy U program starting September 2024. Applications open March 11 until March 22, 2024 at 11:59 p.m. CST.

Founded in 2015, Healthy U (HU) is an opportunity for students to gain valuable training in the health and wellness field while promoting education on numerous topics including mental health, physical health, sexual health and substance use. Healthy U engages in online health promotion through social media and develops and facilitates numerous outreach events and initiatives such as sex pub trivia, stress management, and self compassion. In addition to health promotion, Healthy U volunteers are trained to provide one-to-one peer support using an empathetic, non-judgemental lens, meeting students where they’re at and helping them feel empowered in taking control of their own health.

“Being a HealthyU member has enabled me to become a more culturally competent individual. The community that the HealthyU team builds not only offers a safe and welcoming space for others but also for yourself. Overall, being a member can be a very rewarding and self-fulfilling experience!” – Bowen C., current Healthy U volunteer.

For those with an interest in health and wellness, looking to connect with their peers, or strive to creating a healthy campus, Healthy U may be the rewarding experience you are looking for.

To learn more and apply to be a Healthy U volunteer, visit the Healthy U website.

For any additional questions or application information please contact healthyu[at]umanitoba[dot]ca

Apply through UMConnect and log in through Single Sign On.
Then search for the following position title or Job Posting ID:

Position Title: Healthy U Peer Health Educator
Job Posting ID: 70468

Health and Wellness and the Student Counselling Centre (SCC) are looking for motivated and compassionate students to become peer health educators within the new Student Wellness Centre on campus, opening in September 2023. Applications are open March 17 until March 31^st at 11:50pm.

Founded in 2015, Healthy U (HU) is an incredible opportunity for students to gain valuable training in the health and wellness field while promoting education on numerous topics including mental health, physical health, sexual health and substance use. Peer health educators are trained to provide one-to-one peer support using an empathetic, non-judgmental lens, meeting students where they’re at and helping them feel empowered in taking control of their own health. Healthy U also engages in online health promotion through social media and develops and facilitates numerous outreach events and initiatives such as sex pub trivia, pet therapy, and calm rooms.

“If you are interested in helping students and learning about health and wellness topics, I would highly recommend this program,” says Terra, a current Healthy U volunteer. “As a volunteer you get amazing support and training on many different topics and resources the University of Manitoba has to offer, so don’t feel like you need to be an expert before joining.”

“I have learnt to create an environment with equity, diversity and inclusion within and outside the workplace. This has led me to gain confidence, indulge in non-judgmental and respectful approaches, comprehend the importance of communication, develop acceptance of various social issues and obtain a flexible attitude,” explains Jayanti, another Healthy U volunteer. She goes on to say that “when looking back at my journey so far, I have grown my individual and team skills simultaneously through various training and mentorship provided to us.”

For those looking to connect with their peers on topics vital to student health, it can be an incredibly rewarding experience for both the students they educate and the trained volunteer peer educator.

“The HU leadership team does not just talk the talk, but they walk the walk; they incorporate mental health check-ins frequently, encourage meditation, and truly value and support students’ health. They are accommodating and supportive. It is evident that HU strives to create the most inclusive and supportive environment possible to try to make all students feel safe to contribute their ideas and share their experiences. Being a part of the HU team has been a blessing,” Sydney, a Healthy U volunteer says.

For Health and Wellness Educator Bryanna, working with and training volunteer peer educators has been a rewarding experience. “I have and continue to learn a great deal from working with our Healthy U volunteers. Our students represent a variety of academic backgrounds, bring diverse experiences and provide new perspective each year. To be able to support and collaborate with our volunteers is immensely valuable! I am so excited to meet our newest group of Healthy U volunteers for the upcoming year!”

To learn more and apply to be a Healthy U volunteer, visit the Healthy U website.

For any additional questions or application information please contact:

Bryanna Barker, Health and Wellness Educator, healthandwellness@umanitoba.ca

Health and Wellness

University life is notorious for demanding multiple expectations and commitments from students, and it can be difficult to balance these responsibilities. Health and Wellness is here to support you in putting yourself and your wellness first.

Self-care is more than an act, it’s a skillset that we develop and need at every stage of our lives during and beyond university. Students sometimes need help remembering this, let alone knowing how to make the right changes. Health and Wellness can help you figure out where to start. More importantly, they’re committed to cultivating a safe space, without judgement, where all experiences and perspectives are valid. Everyone experiences life differently and everyone defines personal and academic success differently.

A variety of information and programming are available to UM community members to help enhance their well-being. These include Healthy U, a program powered by peer education that provides empirically validated information on health and wellness. Student volunteers are trained in mental health, sexual health and overall wellness education and their initiatives connect students to resources they need. The Healthy U website also offers resources you can access at your convenience.

For more information on programming offered by Health and Wellness, or volunteer opportunities, visit the Health and Wellness website or contact healthandwellness [at] umanitoba [dot] ca.

University Health Service

Physical health is extremely important in maintaining all aspects of personal well-being. The doctors, nurses and support staff at University Health Service (UHS) provide patient-centered, multidisciplinary primary care to the UM community and support balanced lifestyles that will enable them to succeed on a daily basis.

UHS has established two health clinics, allowing students to access care without having to leave either of the two main campuses. They offer services such as full body check-ups or physical examinations, diagnosis and treatment of health concerns, family planning and pregnancy care, travel health and safety consultations, and more.

Students can access all the services a typical family doctor’s office would offer at UHS clinics. All staff that you would engage with go above and beyond to meet each patient’s needs and create a positive experience.

Influenza vaccinations and COVID vaccinations are offered on an appointment basis. While in-person services have resumed, some virtual services still remain available. Students, faculty and staff can schedule in-person or virtual appointments by calling (204) 474-8411.

Joining Healthy U is an opportunity to gain valuable training and contribute to health education and health promotion on campus. Founded in 2015, Healthy U has helped create many peer-led workshops on a variety of health issues like healthy sexuality, substance use and mental health.

“The Healthy U program is a great way to get involved with the university community and contribute in a fun way,” says Healthy U volunteer Jayden. “The support from both the leaders of the program and fellow volunteers provides a great sense of belonging, while the nature of the projects and tasks allows for lots of creativity. I’ve had an incredibly rewarding experience!”

“The Healthy U leadership team does not just talk the talk, but they walk the walk,” volunteer Sydney says. “They incorporate mental health check-ins and meditation, and they truly value and support students’ health. It is evident that Healthy U strives to create the most inclusive and supportive environment possible to make all students feel safe contributing their ideas and sharing their experiences. Being a part of the Healthy U team has been a blessing.”

The Healthy U program is run by the Health and Wellness Office and the SCC. Students who are accepted into Healthy U receive training from SCC counsellor Kayla Tessier and Bryanna Barker, health and wellness educator and registered psychiatric nurse.

“Working with our Healthy U peer educators is one of the best parts of my job; I learn so much from them,” Barker says. “To be able to educate, support, and collaborate with the volunteers and our UM students is hugely rewarding. I’m so excited to meet this new group of volunteers!”

“Being part of the Healthy U community has been an incredibly fulfilling journey,” Tessier says. “Working alongside dedicated volunteers to bring programming and content to UM students has been an opportunity for continued learning for all of us. I’m so thankful for the experience!”

If you’re looking to connect with your peers on topics vital to student health, apply to be a Healthy U volunteer on the Healthy U website.

For any additional questions or application information, please contact:

Bryanna Barker, Health and Wellness Educator, healthandwellness@umanitoba.ca.

As one of three distinct Indigenous groups in Canada, the Métis people face a specific set of challenges that are unique to them. With a history of lack of recognition and support on a governmental level, combined with the attempted erasure of the Métis culture and lineage, the problems they face are unlike any other.

A leather Sac à Feu

My grandma and her sister have always known that they were Métis, but only decided to apply for their Métis citizenship well into their lives. They watched their mother who, as a farmer, wore long sleeves even on the hottest days of the year to avoid tanning out of fear of being discriminated against if she had brown skin.

Internalized fear of discrimination and shame of belonging to the Métis Nation is prevalent but, in my family, has slowly dissipated into a sense of strength and belonging. My sister and I are learning Métis beadwork and my dad has started cooking Métis food. While it may not be easy to reverse the attempted erasure of the Métis culture, it certainly is possible.

Disadvantages faced by Métis people

The Government of Canada is known for its mistreatment of Indigenous people, namely their theft of land and the destructive legacy of residential schools. As much as those events may feel distant in Canada’s history, their impacts are still prevalent today.

For example, the Government of Canada denied the Métis Nation as being a distinct Indigenous group until 1982 in the Constitution Act. More recently, it was shown that 33.1 per cent of women in federal prisons were Indigenous between the years of 2007 and 2008. While incarcerated, support programs give preference to First Nations women over Métis women and often neglect the specific needs of Métis people.

Loss of culture and identity

Cultural and social support is often a source of strength for those who may face discrimination or other challenges due to their race. ‘The Forgotten Years’ between 1885 and 1960 were a tumultuous time period in which Métis people were neither accepted by the “Canadian mainstream,” nor given status in the Indian Act.

After creating the Province of Manitoba, Métis people were left without recognition, without belonging and without the land that they once called home. This, and many other challenges faced by Métis people, puts them at a risk for facing mental health issues.

Dealing with stereotypes

It is important to recognize the stereotyped image of an Indigenous person and its impact on Indigenous peoples’ sense of identity. Many Métis people struggle with their identity because they do not fit the stereotyped image of an Indigenous person.

Not knowing family history

While being Métis may feel isolating for some, it truly is an issue that connects many Canadians in an unconventional way. According to a 2016 Government of Canada census, the Métis population grew by nearly 51.2 per cent since 2006. This was largely due to newly identifying Métis people.

Ways to reconnect with Métis culture

Traditional leather Moccasins

What are the next steps for those who feel disconnected from their Métis heritage?

• Do some research: Find out the history of the Métis people, what it means to be Métis and how this group of people came to be.
  • Information on the Manitoba Métis Federation – the national government of the Red River Métis
  • Information on the Red River Métis
  • Information on the history of the Métis
  • Information on Métis identity
• Ask questions: Are there people in your family, community or friends who could provide you with information on the Métis culture?
• Get to know the culture: Find out about what it was like to be Métis in the past. Learn about some of the modes of transportation they used:
  • The Red River Cart
  • The York Boat
• Actively participate: There are many ways to connect with the Métis culture that are available online. Below are fun ways to get started.
  • Food: Try this Pemmican recipe. This is a very challenging recipe but if you are up for the challenge, it could be very fun!
  • Music and dancing:
    • Learn how to jig!
    • Listen to Métis fiddlers
  • Beading:
    • Learn to bead
    • Learn about Manitoba’s Flower Beadwork Circle
    • Participate in one of Melanie Gamache’s virtual beadwork sessions
  • Language: @federationmetissedumanitoba on Instagram posts “Mot Michif du Jour” (translation: Michif word of the day)

This is an edited version of a piece that was previously published on the Healthy U website.

Let’s talk about stress and how to reduce it in our daily lives! It has certainly been a stressful year for me with the pandemic, remote learning, not being able to see family and friends as often and the recent strike here at the UofM. Thankfully, stress is something that can be reduced and there are plenty of methods out there to get your stress levels down!

What is stress

First off, what is stress? Stress is a human reaction that occurs in everyone although we all may express or experience it differently. When you experience some sort of stressor or change, your body will produce a mental and physical response to that change.

Some potential stressors include:

• financial constraints (being a student can be hard)
• living away from home
• academic pressures
• entering a new relationship
• graduation
• a new job

Stress is not necessarily a bad thing, as positive stress (eustress) occurs as well. In our lives as students, stress can help us work harder if we know there is an important deadline approaching. Stress can be problematic if the stressors continue without any period of relaxation (or complete removal of the stressor). Prolonged stress can lead to a weakened immune system, headaches, various aches and pains, anxiety, sadness, and even depression.

How to lower our stress levels

So how do we lower our stress levels? There are many ways to cope with stress, but some ways can be adaptive while others may be maladaptive. Everyone is unique, so some techniques to deal with stress may be useful for you while that same technique may not be useful for others. The important thing is finding a technique that can be helpful to you.

Some excellent methods that work for me include eating well, taking some time for myself (self-care), sleeping on time and speaking with friends and family about what is stressing me out.

Another great method is practicing mindfulness meditation. This could look like taking a few minutes to yourself and sitting in a nice quiet area where you can focus on your breathing. During this time, you would meditate with your eyes closed (or open if you prefer) and just focus on your thoughts. The goal of this exercise is to not judge your thoughts, but to openly accept them. Mindfulness meditation can help relieve stress and can also help improve memory—helpful for us as students in my opinion!

Here are some resources that you can access to help lower your stress levels and learn more about stress:

• Student Counselling Centre (SCC) here at the UofM
• Health Link BC
• Heart & Stroke

Sources:

https://my.clevelandclinic.org/health/articles/11874-stress

https://timely.md/blog/stress-management-tips-for-college-students/

This is an edited version of a piece that was previously published on the Healthy U website.

Being in University involves learning about what study methods work best for you. There have been times when I felt that I cannot relax, especially with midterms, labs and extracurriculars on my mind. Trying to balance a social life in tandem with my schoolwork used to feel like a lost cause. Over time, I have learned the best way to schedule my time and study methods that have helped me make the grade. While I have found this pattern of studying to be helpful for me, please be mindful that what works for one person may not work for everyone else. Try to keep an open mind while learning what works best for you!

Planning out your time

In my opinion, the most important aspect of a studying regimen is scheduling out your time. It can help get rid of the stress of when you are going to have time to study. I find that making a weekly schedule at the beginning of the semester works best. Then, depending on how busy I am during the week, I may choose to modify it accordingly to what best fits my needs. That being said, you may find it easier to make a new schedule every week or every day!

Here is an example of a weekly study schedule:

Study methods

Pomodoro Method

A study method that I normally use  is called the pomodoro method. With this method, you study for a set length of time, then stop for another set length of time for a break. The standard times used are studying for 25 minutes, then taking a quick break for 5 minutes. This cycle is repeated 3 times, after which a longer break is taken. I have personally found that 25 minutes isn’t enough time for me, so I use longer time intervals and I give myself longer breaks to compensate.

Why are breaks important?

Taking regular breaks is imperative when studying because it allows our brains to refresh. The optimal time for a break is between 15-20 minutes. Anything longer than that can have a negative effect on our motivation. Moving around, meditating, or doing a new task are all things that can be done on a break.

PQ4E method

The PQ4R method is the method that I use when actively studying. This method has helped me organize my studying better and has helped me optimize the time I set aside for studying. PQ4R stands for preview, question, read, reflect, recite and review.

• Preview
  • For the preview step, I quickly skim over the notes that my professors provide. I look specifically for terms and concepts that I recognize.
• Question
  • For this step, I try to come up with questions that are relevant to the material I have looked over.
• Reading
  • During this step, I actively read, with the goal of understanding the material and take notes.
• Reflect
  • At this point, I make sure that I truly understand what I have read.
• Recite
  •  For the final step, I either make flashcards, or recite key points that I have learned out loud, so that I am able to remember the information in the future.

Experiment with these strategies and take your time to get to know what study method works best for you. We are all different, and there are so many study methods out there that may be a good fit.

Sources

The importance of study breaks
How to Study the PQR4 method

This is an edited version of a piece that was previously published on the Healthy U website.