It’s important to be kind to yourself and be patient at this time of year. Check in with yourself and remember that there are plenty of resources and supports available to you. Help-seeking behaviour is important to add to your skillset, regardless of what you need and your level of need.

CRISIS SUPPORTS

If you’re in distress and feel like you need to speak to someone urgently, please connect with one of these options:

Off Campus:

Students needing emergency/crisis support outside of business hours are encouraged to use one of the crisis services accessible 24 hours a day that are listed below:

• Suicide Crisis Helpline: 9-8-8
• Manitoba Suicide Prevention & Support Line (24/7): 1-877-435-7170
• Klinic Crisis Line (24/7): 204-786-8686 or 1-888-322-3019
• Canada Suicide Hotline (24/7): 1-833-456-4566
• Mobile Crisis Service: 204-940-1781
• First Nations and Inuit Hope for Wellness (24/7): Services available in Cree, Ojibway, Inuktitut, French and English at 1-855-242-3310
• Sexual Assault Crisis Line: 1-888-292-7565
• Trans Lifeline: 1-877-330-6366

On Campus:

• The Student Counselling Centre (SCC) offers same-day, brief crisis and emergency services to students in very high distress. Call 204-474-8592 or drop in at the SCC’s office at 474 UMSU University Centre on Mondays through Fridays from 8:30 AM to 4:30 PM to discuss your situation and learn about their services.

MENTAL HEALTH SERVICES

If you’re looking for mental health support:

• The Student Counselling Centre (SCC) offers individual counselling services, workshops and groups, and provides other mental health support resources depending on the services that will best meet your needs. Students are welcome to drop by the office to ask questions and learn about options for support. All services are confidential and free for students to access.
• Student Services at Bannatyne Campus (SSBC) also offers free and confidential services for students or residents of the Rady Faculty of Health Sciences. These include individual counselling and mental health supports, as well as referrals as needed. Contact 204-272-3190 or email BCSS [at] umanitoba [dot] ca to connect with their office.
• Healthy U is a peer support service powered by student volunteers who are trained student health educators. They provide mental health, sexual health and overall wellness education. You can find the Healthy U crew in the Student Wellness Centre (162 Extended Education) which is open on a drop-in basis for students to consult with health and wellness professionals and trained peer educators on a variety of health and wellness topics.
• Students covered by UMSU’s Enhanced Care or Basic Care Health Plan have access to Empower Me, a confidential mental health and wellness service for 24/7 support and immediate access to clinicians for crisis situations. The platform allows students to choose the level of support that is best for them at any time.

These are a small sample of the resources available to students within UM and in the community. 211 Manitoba provides more information on health and social services throughout the province. Students can also connect with the Rainbow Resource Centre for support to the 2SLGBTQ+ community, Women’s Health Clinic, Men’s Resource Centre of Manitoba (204-415-6797), and other community resources. Additionally, the SCC can help refer students to other community resources when needed.

OTHER PERSONAL AND CULTURAL SUPPORTS

Depending on what health and wellness service you’re looking for, UM has support available through a number of offices:

• University Health Service has a clinic on each campus, offering patient-centred primary care including the vaccines you need. Book an appointment, in-person or virtual, by calling 204-474-8411.
• Student Wellness is staffed by a diverse community of wellness professionals, student staff, and volunteers. This office can offer one to one support and connections to other available resources.
• Students are encouraged to visit Migizii Agamik – Bald Eagle Lodge at 114 Sidney Smith St. on the Fort Garry Campus. It’s home to the Indigenous Student Centre advisors and Elders-in-Residence. Other student support providers spend dedicated time on location weekly. Cultural gatherings occur weekly, such as Sharing Circles, Fireside Chats, and so on. Indigenous students can access support from the Indigenous Student Centre by contacting 204-474-8850 or contacting isc[at]umanitoba[dot]ca.
• The International Centre can provide international students with help and support in all areas. Book an appointment with an International Student Advisor by calling 204-474-8501. Limited drop-in appointments may also be available in their office at 541 UMSU University Centre.
• The Spiritual Care and Multi-Faith Centre offers one-on-one support to assist students of all beliefs and worldviews. They connect students with relevant resources and faith groups on and off campus that offer programming related to spiritual wellness and cultural humility through inter-faith engagement. Contact spiritualcare[at]umanitoba[dot]ca or 204-474-8721 to discuss your options.
• Student Accessibility Services is available to provide supports for students with disabilities and to foster academic success. If you require academic accommodations or accessibility supports, contact an accessibility coordinator at student_accessibility[at]umanitoba[dot]ca or at 204-474-7423.
• The Sexual Violence Resource Centre provides trauma-informed and survivor-centered support, resources and referral services for members of the UM community who have been affected by sexual violence in any capacity. Students are encouraged to contact svrc[at]umanitoba[dot]ca or 204-474-6562 for support.
• Recreation Services will help you stay active and keep moving, which is even more beneficial to mental health during busy times. A diverse selection of programs and services are being offered on both campuses, as well as virtual options. Those who are unfamiliar with UM’s sport and recreation facilities are welcome to book a tour.
• Connection Desk strives to be a one-stop-shop for the University of Manitoba community. We can help with general questions about UM – services and support offices, opportunities for students, event details, and more. Our team will make sure to connect you to the right place to get the answers you need about unique concerns. Stop by on the 1st floor of UMSU University Centre, across from the UM Bookstore and Starbucks.

Support for your mental health and wellness is available. If you’re feeling alone, know that there is a whole community of people around you who want to help and see you thrive. Please don’t hesitate to reach out!

Workshops and groups offer different experiences. Workshops are usually 1-2 sessions, focus on coping skills and don’t require that you share. They are more likely to be drop-in or open-ended so there are usually different people at each session. Groups offer more sessions, and if it’s a closed group, you’ll typically meet with the same group of students over multiple weeks. Groups also provide more opportunities to share personal experiences and delve deeper into what’s going on for you.

One of the best parts of this kind of programming is that it brings people together. Connecting with and hearing from other students going through similar experiences can help you feel less alone.

Here are 12 groups and workshops you can try out at UM over Winter Term:

Workshops/Drop-in programming:

• Regulation Station: join other autistic students in a space where you can feel like yourself! No agenda or expectation, just a place to come as you are. Next sessions: January 16 and February 13. In-person at the Student Wellness Centre, 162 Extended Education. Drop-in: no registration required.
• International Centre Weekly Wednesday Conversation Group: talk about Canadian culture, get tips for making connections and practice your “small talk.” All students are welcome weekly from 2:30-3:30pm in-person at the International Centre, 541 UMSU University Centre. Next sessions: January 17 and 24. Drop-in: no registration required.
• Pause for Paws: take a break and find some stress relief with pet therapy in the Student Wellness Centre, 162 Extended Education. Next sessions: January 24 and February 14. Drop-in: no registration required.
• Antiracism workshop series: better understand the impacts of racism and how to advocate against it. Build resilience and learn how to respond to microaggressions. Thursdays from 10:30am to 12pm starting January 25. In-person; registration required through the Student Counselling Centre (SCC).
• Colourful Minds Paint Night: grab a paintbrush, manage stress and explore your artistic expression through a guided painting session. No experience required and all materials are provided. 4-7pm January 25. In- person; registration required by January 19.
• Stress and Wellness 101: sign up for a three session workshop series that can help you identify stress triggers, develop strategies to help and expand your awareness of available resources. Next series starts February 2. Online and in-person sessions available; registration required through the SCC.

Groups:

• Queerly Beloved: join a group of queer students and allies in the UM student community who have experienced harm and hurt from a faith community. A gathering space for you to belong, to tell and process your story and to receive the stories of others who have walked a similar path. Students from all faith backgrounds and experiences are welcome. In-person; registration required through the SCC.
• Healing from Racialized Trauma: recognize how racialized trauma may be present in your body and learn individual and community healing strategies to help. For students who identify as Black, Indigenous, Bodies of Culture (BIBOC) and are seeking to heal from racialized trauma. Next session starts January 16. In-person at the Spiritual Care and Multi-Faith Centre, 5^th floor UMSU University Centre. Registration required through the SCC.
• ZONGIIGABOWIN – Indigenous Men’s Wellness Group: join a weekly gathering of Indigenous males who empower each other. Come together and explore your strengths and place in the university and society. Traditional knowledge and western teachings will be called upon as guidelines. Weekly on Thursdays, 4-5:30pm in the Circle Room at Migizii Agamik. Next session is on January 18. Drop-in: no registration required.
• Two-Spirits Talking: gather in a space for Indigenous Two-Spirit students, staff and faculty. Talk about topics that explore and bridge your interconnected Indigenous and queer identities. Online and in-person in the Circle Room at Migizii Agamik. Next session is on January 25. Drop-in: no registration required.
• Making Meaning About Me: Understanding and expressing my emotions in a good way: make sense of your emotions and learn how to express them in safe and constructive ways. Starting in February 2024. In-person; registration required through the SCC.
• Mindful De-Stressing Group: discover the practice of mindfulness to become more aware and accepting of your experiences. Learn to respond to stressful situations in new ways. Next session starts March 1. In-person; registration required through the SCC.

These groups and workshops aren’t your only options for support, but they’re a great place to start. Discover a safe place where you can meet others who you can relate to, share your experiences, get valuable feedback and develop new coping skills. You deserve to receive the care that fits best with your self-defined goals for wellness!

Discover all the student supports you need to thrive at umanitoba.ca/student-supports

Taking care of your mental health is not new. In 1964, UM was hosting lectures on student mental health in its Libraries. Since then, dedicated experts at UM have developed a series of roadmaps that have brought us to today, where Maclean’s magazine ranked UM second in mental health services among Canadian medical-doctoral universities in 2022.

Here’s a quick list of what we offer and do.

1. Opened in September 2023, the Student Wellness Centre on the Fort Garry campus is a new hub for students looking for mental health and wellness services, including professional consultation and peer support to help students learn skills to actively maintain their wellbeing throughout their time in university.                 
2. Open all year, the Student Counselling Centre provides free workshops and counselling (for individuals or groups) and mental health support to University of Manitoba, English Language Centre, and International College of Manitoba students.
3. Maybe you want a less formal approach. We’ll meet you where you are. Healthy U is a peer support group of highly-trained student health educators. You could even sign-up to become one.
4. There is also all the support and cultural programming available through Migizii Agamik—Bald Eagle Lodge, including weekly sharing circles with Elders in Residence. 
5. The Spiritual Care and Multi-Faith Centre supports students as they navigate through the highs and lows of academic life, helping to piece together and make sense of the troubling, confusing, and exciting parts that make up their lives. Spiritual health services are available to all, whether you identify as spiritual, atheist, religious or agnostic.
6. The Spiritual Care and Multi-Faith Centre and the Student Counselling Centre have collaborated to offer a new group this fall: Understanding and Healing from the Soul Wounds of Racialized Trauma.
7. Love needs to be nurtured. UM offers couples counselling, even if the partner is outside of the UM community. UM wants you to love your studies, and your partner.
8. Probably everyone at some point dreams about being a famed musician, but in reality, performing is tough. That’s why Desautels Faculty of Music pioneered the “Wellness in Music” series specifically for these students and their needs. The faculty embeds a mental health counsellor and every year, offers workshops like this one on food, and another one on finding balance. It’s just one story from one Faculty, but it shows how this university is meeting students where they need to be met.
9. Just because you’ve graduated, doesn’t mean we stop caring about your wellbeing. Take the Faculty of Law: not only does it have in-house mental health counsellors, but it also runs alumni supports. And it has recently developed this innovative course looking at mental health issues and the law.
10. In 2014, UM launched its mental health strategy, which in the following years impacted our community immensely. Read about current initiatives and priorities.
11. The Learning Disability Service Clinic provides assessments for learning disabilities related to reading, writing, and math as well as attention related problems to University of Manitoba students.
12. Researchers at UM are looking at mental health issues from a variety of angles too, from the mental health of First Nations children to Adult Manitobans and children, in general.
13. Other UM researchers have looked at where resources are needed and used to understand how poverty impacts mental health and care, and how we can help adults connect.
14. UM is also where our researchers were some of the first to study mental health effects of COVID-19 later going on to call for a mental health vaccine during the COVID-19 pandemic.
15. Every year UM takes part in Bell Let’s Talk Day to encourage discussion, reflection, and well-being.

This is just a quick list of 15 ways UM supports students and Manitobans’ mental health because as President and Vice-Chancellor Michael Benarroch reminds us, “UM is a community that exists to help one another thrive.”

“There have been several instances when the university community has been impacted by large-scale incidents of white supremacy,” says Edgar French, Spiritual Care Coordinator. “As a spiritual care provider who works with many new-comer students, members of the BIPOC community and faith groups mostly comprised of racialized folk, I always sensed there was something missing as it relates to our supports here at the university.”

The Spiritual Care and Multi-Faith Centre and the Student Counselling Centre are collaborating to offer a new group this fall: Understanding and Healing from the Soul Wounds of Racialized Trauma.

Students identifying as Indigenous or Bodies of Culture* are invited to join. This group will focus on understanding the impacts of racialized trauma, recognizing how racialized trauma may be present in the body, as well as individual and community healing strategies. Specifically exploring the healing component, the content will revolve around active body processes and processing feelings that arise in response to racialized trauma.

This group will run every Tuesday (1:00 – 2:15 PM) from October 17 to November 17, 2023. Each session in this 4-week group will deliver 75 minutes of content from the facilitators and 15 minutes to hold space for student support if needed.  

Michelle Pearson, Counsellor at the Student Counselling Centre, also speaks to this opportunity to expand in student support offerings:

“In my work at the Student Counselling Centre, I’ve worked with many BIBOC students who have experienced trauma personally or were impacted by intergenerational, institutional or historical trauma. They’ve asked for support around racialized trauma, racial stress and distress, microaggressions and racism on campus.”

“There is much by way of cognitive content and education in the areas of systemic racism, societal ills, generational trauma and more, but not much in terms of helping racialized folk deal with racism in their daily lives,” French adds.

While Pearson’s work in trauma-informed care has certainly provided effective interventions, students continue to experience difficulties that are somatic in nature, as in their trauma is felt in their body as panic, stomach aches and chronic pain. After pursuing training that specifically delves into this matter, Pearson is ecstatic to bring it to life in this group by using the healing principles of somatic abolitionism to help students heal from the impact of racialized trauma and build resiliency within their communities.

Both French and Pearson have a wide range of training, expertise and personal experiences that translates well into offering support for racialized trauma. Having learned from other professionals in their fields and even other students they have worked with at UM, they are excited to provide the physical and emotional space that will contribute to UM’s active mission to improve supports for its diverse community. 

For more information on the workshop or to register, contact spiritualcare@umanitoba.ca . Registration deadline: Friday, October 13.

*American Anti-Racist therapist, educator, and activist, Resmaa Menakem coined the term “Bodies of Culture” to expand the meaning of the popular category, ‘people of colour.’ Menakem indicates he prefers this term as it takes the focus off skin color and onto culture. Defining people as bodies firmly grounds our human experiences, including racism, in the physical realm which in our society we often overlook. Furthermore, it serves to displace other terms that make white bodies the norm.

BIBOC stands for Black, Indigenous, Body of Culture. BIPOC stands for Black, Indigenous, and people of color. Pronounced “bye-pock,” this is a term specific to the United States, intended to centre the experiences of Black and Indigenous groups and demonstrate solidarity between communities of color.

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

Student Counselling Centre

The Student Counselling Centre (SCC) provides free counselling and mental health support to UM, English Language Centre, and International College of Manitoba (ICM) students. The SCC has resumed in-person services while still continuing to offer services remotely. You may prefer to drop by the office at 474 UMSU University Centre or connect by phone or video. Either way, you are welcome to reach out to the SCC for help.

The SCC offers a variety of services that take a multifaceted approach to all aspects of mental health care. These include:

• Workshops that help with the development of skills in stress management, relationships and conflict resolution, and mindful meditation. Workshops don’t require personal sharing and can be the quickest way to access support.
• Counselling Groups for in-depth help on various topics and involving more than one session. Each group will consist of the same people from week to week. A full list of group and workshop offerings can be found here.
• Single Session Therapy, a new service where you can attend a longer, single therapy session to address a specific event or difficulty such as presentation or exam anxiety or a break-up.
• Ongoing Individual Counselling services

Students looking to access services offered by the SCC should schedule an intake appointment to determine the best way they can help. Anyone who accesses SCC services can trust that all records are confidential and are independent of any record on and off campus. You can learn more from the SCC website or by calling the reception desk at 204-474-8592.

Sexual Violence Resource Centre

Creating a respectful work and learning environment is at the core of our values at UM. Sexual violence has no place in our campus community; it’s important that all individuals feel safe and supported.

The Sexual Violence Resource Centre

The Sexual Violence Resource Centre (SVRC) provides support, information and resources to anyone in the UM community whose lives have been affected by sexual violence. Their doors at 537 UMSU University Centre are open to survivors, or people supporting survivors, who are looking for a safe space to turn to no matter when and where someone experiences any form of sexual violence.

They take a trauma-informed and survivor-centered approach when it comes to supporting each individual. The SVRC recognizes that sexual violence affects each person differently, and no one will be pressured to move forward with any course of action they are not comfortable with. With confidentiality also at the core of their work, individuals can be confident that any information you share with the SVRC will not be shared without permission.

In addition to working with individuals, the SVRC also delivers educational programs on sexual violence prevention and on maintaining a respectful environment for survivors. These workshops include Bringing in the Bystander and Responding to a Disclosure of Sexual Violence, as well as online modules with common information about sexual violence. Visit the SVRC during their drop-in hours, or call the reception desk at 204-474-6562.

The Student Counselling Centre (SCC) offers free, confidential counselling and mental health support for students and will work with you to determine the best approach for your needs, including group programming and workshops targeting many of the most common difficulties students experience. Examples include:

• Stress and Distress workshop
• Mid-day Mindfulness Meditation
• Communication and Conflict Resolution
• Depression and Anxiety Management

For further information, and to register, visit the Counselling Workshops and Groups page.

If you are experiencing a high degree of distress and need help immediately, please visit the Urgent Help section of the SCC web page for a list of crisis services offered 24/7.

Learners and residents of the Rady Faculty of Health Sciences can access a wide array of supports and resources through the Student Services at Bannatyne Campus (SSBC) office. Confidential intake and triage specialists are available to meet with you to explore your needs and will get you connected with resources to help you meet your personal and academic goals. Contact SSBC at 204-272-3190 or by email at bcss@umanitoba.ca.

The Sexual Violence Resource Centre (SVRC) uses a trauma-informed approach to provide information, resources, and support to anyone in the UM community who has been affected by sexual violence. The SVRC is a place where survivors, or people supporting survivors, can find a safe space. Their doors are open to all faculty, staff, and students who need their help. Find out how to connect here: https://umanitoba.ca/sexual-violence

The Indigenous Student Centre (ISC) Elders, student advisors and staff are here for you. Weekly Sharing Circles are held for students on Thursdays and Student Counselling is also available by appointment on Wednesday and Thursday afternoons and Friday all day. ISC has weekly workshops or events as well. If you have any questions or would like to book an appointment with an Elder, student advisor or counsellor, please contact isc@umanitoba.ca or 204-474-8850.

International students, if you missed the pop up winter clothing display the International Centre hosted this week, please refer to this article that has some good things to consider when dressing for winter. If you are a new international student, please check out the Culture and Connection Series on Nov. 17. The topic is Making the Most of Winter in Winnipeg, including how to access healthcare services, preparing for winter, and adapting to life in Canada.Academic and career supports

Reach out to the Academic Learning Centre to strengthen your study skills, get tips on time management, procrastination, or academic writing.  Check out Career Month to discover career pathways, learn about an academic program, meet with industry professionals and make professional connections. Talk to an Academic Advisor for help with your degree progression. Not sure which support you need? Contact the Virtual Advising Help Centre and our student navigators will point you in the right direction.

Check out the full range of student support offerings, all of which are available until the December break.

I trust that these resources and supports will be helpful to you. Enjoy the break – I hope you are able to take time for yourself.

All my best,

Laurie

Laurie M. Schnarr, MA (she/her)
Vice-Provost (Students)
Office of the Provost and Vice-President (Academic)

The Class of 1925 would also be astonished to encounter the new cohort of Master of Human Rights (MHR) students experiencing their own orientation down the hall – the first class to do so in-person since 2020. Similarly, the MHR students were treated to introductions to Treaty and Indigenous rights, the National Centre for Truth and Reconciliation, Career Services and Counselling Services.

Greeted first thing on Tuesday morning by Dr. Richard Jochelson, Dean of Law, and new Elder-in-Residence, Wendy Whitecloud, law students heard about the importance of taking care of mental health and reaching out rather than struggling alone.

“A law student takes on the burden of professional ethical responsibility – law is a service profession. This entails civility, respect and honesty, but it comes with a duty to learn,” said Dean Jochelson. “Part of learning law is learning about the grievous harms that Canada has caused and continues to cause to Indigenous peoples, and also that amelioration and remedy can be fostered through law (as well as through social transformation). However, as a prerequisite, the leaders of tomorrow must stay well and balanced. Our orientation is geared towards students understanding that these issues are interconnected, and that to best serve the public, self-care is vital.”

Dr. Jennifer L. Schulz, Associate Dean, Juris Doctor program, brought home that yes, law school is hard, but yes, we are here to help. “We have made real efforts to create excellent student experiences and to generate a warm, inclusive, mental-health-supporting environment for our law students. We are so pleased to have them back in the building!” she said.

The Honorable Mr. Justice Richard Chartier, Chief Justice of the Manitoba Court of Appeal presided over his last annual Welcome Ceremony prior to his retirement this fall, wherein he handed out the Law Society of Manitoba’s Code of Conduct to all first-year law students.

The Manitoba Bar Association and the Law Society of Manitoba welcomed the students with a champagne reception and invited them to take advantage of the benefits of MBA memberships which the law school pays for each student annually.

Senator Mary Jane McCallum encouraged first-year law students to work towards reconciliation as they become lawyers.

Wednesday began with an intimate and incredibly riveting visit from Senator Mary Jane McCallum, who shared her experiences with Residential Schools and impressed upon the students the important role all lawyers have in working towards furthering reconciliation.

Students then toured the National Centre for Truth and Reconciliation, followed by a lunch hosted by the Manitoba Indigenous Law Students Association. The afternoon included a special talk on mindfulness for lawyers given by Professor Thomas Telfer from Western University Law.  Finally, David Ness from the University of Manitoba’s Student Counselling Service introduced the students to the in-house counselling the Faculty of Law has put in place especially for all law students.

Then it was down to business with first years attending their first-ever law classes on Thursday. A tour of the Canadian Museum of Human Rights closed the week on Friday.

It is therefore not surprising to hear stories of exhaustion, worry and struggle from students. The Student Counselling Centre (SCC) encourages you to be kind to yourself if you’re having difficulty and to reach out to someone for support. You get to decide who that is: a trusted friend or family member, a pastor, mentor, Elder, professor or instructor, or one of the many people available to you at UM including counsellors.

REACH OUT FOR SUPPORT

The SCC offers free and confidential support services remotely (by telephone or secure video link) and students can learn more about what is available by calling them at 204-474-8592 or checking their website.

SCC services include:

• Daily workshops on a variety of topics including how to manage stress and distress, mindful meditation, and communication and conflict – workshops are the quickest way to access support
• Counselling groups for an in-depth focus on a variety of topics including anxiety and relationships
• Single Session Therapy (SST) – a new service to be introduced in mid-February where students can attend a longer, one-time appointment to address a specific difficulty such as presentation or exam anxiety, managing after being accused of academic misconduct, or relationship break-up
• Ongoing individual counselling – connect to make an initial intake appointment to discuss your needs

MAKE PEACE WITH UNCERTAINTY

Remind yourself that you have managed and carried on through uncertainty before. For example, you’ve made it through every time you weren’t certain of the content being tested on an exam. We tend to remember uncertainty when it didn’t work out well; try to remember when uncertainty did work out well for you.

Additionally, not everything around you is uncertain – look for aspects that you can control and focus your energy on them.

FOCUS ON TAKING CARE OF YOURSELF

You’ve gotten through every hardship in your life before, and you’ll get through this one as well. Instead of focusing on what UM is doing to manage the Covid-19 pandemic, try to focus your attention on yourself and what you need to do to take care of yourself. Here are 14 ways to combat stress during tough times.

LIMIT YOUR INFORMATION INTAKE

Be careful of information overload. Limit the time you spend looking to see what UM will decide for in-person remote studies. Too many updates about the pandemic plans can become overwhelming. Consider checking in only once or twice a day or wait until you see an email to learn about developments. Even for those who like to follow the news, it can all become too much.

Similarly, be careful of misinformation. Rumours abound about what will happen or not. Verify rumours by seeking reputable sources or directly checking yourself. Many supports remain available, including resources that remain committed to helping you with academic success.

STUDENT SUPPORT AT BANNATYNE CAMPUS

Student Services at Bannatyne campus (SSBC) meets directly with students and residents in the Rady Faculty of Health Sciences. They develop individualized plans for students to connect with supports and provide referrals to both on and off-campus resources. Their mandate is to enhance personal wellness and academic success. In addition to one-on-one appointments, learners are eligible to access groups, workshops, and self-directed programs based on their individual needs. All services are free, confidential, and private. SSBC is administratively separate and distinct from all academic programs. Call (204) 272-3190 or email BCSS [at] umanitoba [dot] ca to make an appointment today.

Sometimes, it’s hard to know what kind of support you need. You may find where you fit in one of the below categories, and we encourage you to reach out:

I am in crisis. I need to speak to someone right this minute. I am afraid of what might happen next.

Please reach out to one of these options, right now:

• Manitoba Suicide Prevention & Support Line (24/7): 1-877-435-7170
• Klinic Crisis Line (24/7): (204) 786-8686 or 1-888-322-3019
  • Klinic Community Health is a free resource in Winnipeg that can help you with in-the-minute crisis support, and longer-term solutions.
• Canada Suicide Hotline (24/7): 1-833-456-4566
• Hope For Wellness (24/7) – Services available in Cree, Ojibway, Inuktitut, French and English: 1-855-242-3310

 I am having a hard time. I am experiencing distress on a daily basis. I am extremely unhappy.

Again, if you feel you are in crisis, please reach out to Klinic or the other resources above.

For help with others concerns, please reach out to the UM’s Student Counselling Centre (SCC) by calling 204-474-8592. The SCC offers individual counselling, workshops and groups, depending on your level of need. All SCC services are confidential and free for students to access.

If you are looking for sexual violence support or resources, you can reach out to the UM Sexual Violence Resource Centre by email at svrc@umanitoba.ca or phone at 204-474-6562. The SCC offers counselling services related to sexual violence as well, so you can also contact them directly.

If you are a student or resident of the Rady Faculty of Health Sciences, please contact Student Services at Bannatyne Campus (SSBC) at (204) 272-3190 or BCSS [at] umanitoba [dot] ca. SSBC offers free, private, and confidential services to support personal and academic success. Services include individual counselling and mental health supports as well as connections and referrals for additional supports and resources on campus.

Another option for support is the Empower Me service available to University of Manitoba students as part of the student health plan. You can access telephone and in-person counselling support 24/7 by calling 1-833-628-5589 within Canada or the US. International students studying abroad also have access to Empower Me from 22 countries outside of Canada. You can find the international access numbers and more information on the Studentcare website.

I’m just not doing great. I’m not in crisis. I’m unhappy and wish I knew how to turn things around.

You can always reach out to the SCC, or any of UM’s other counselling options. SCC’s stress and distress management workshop series will introduce you to a variety of research-supported strategies for managing stress.

UM has a Spiritual Care Coordinator and team of Chaplains, which is great if you are feeling disconnected from your community, or just want to talk. You can also each out to UM’s Health and Wellness office, staffed by a registered psychiatric nurse, where you can receive one-on-one support, as well as be connected with a lot of great information and opportunities.

Indigenous students can receive personal and cultural support from the Indigenous Student Centre by connecting with an ISC Elder-in-Residence or our student counsellor partners and participating in weekly sharing circles. Pease call the ISC at 204-474-8850 to book Elder or counsellor appointments.

The International Centre can provide international students with help and guidance in personal matters, academics and life in Winnipeg. Connect with an advisor by emailing international@umanitoba.ca

Learn more about emotional wellness and COVID-19 – you are not alone, and there is help out there for you. You may want to consider Manitoba’s Mental Health Virtual Therapy for help coping with the impact of COVID-19. You can access two free counselling sessions with a trained professional or sign up for AbilitiCBT, a free digital therapy program designed for those who are experiencing mild to moderate symptoms of anxiety due to the pandemic.

I’m doing okay. I want to maintain mental wellness and give myself tools to move forward positively.

Feeling connected to your university is a great way to improve your student experience. Many student groups are still operating, and some are starting to plan in-person activities again. Find out how to get involved.

Stay active with UM’s Recreation Services. In-person activities have returned with vaccination requirements and a mask policy in place, but if you prefer joining us from home, your computer, tablet or phone can connect you with online guided workouts, fitness tips and tricks from our pros to keep you moving and staying active.

Take part in the Indigenous Student Centre’s programming, like weekly Sharing Circles, including a Two-Spirit (2S) circle or the Zongiigabowin Men’s Group that meets online on Thursdays. Appointments with the ISC Elders-in-Residence and Student Counselling partners are also available by phone or video; please call the ISC at 204-474-8850 to make an appointment.

These are just a small sample of the resources available to you, at UM and in the community. You can also be connected with addictions support, the Rainbow Resource Centre, Women’s Health Clinic, Men’s Resource Centre, and many more resources, through the SCC. Find out more.

You matter: your mental health is the most important thing to your classmates, your professors, your family and your friends. Don’t be afraid to reach out for help.