By Guest Contributor on October 29, 2014
Guest Contribution by Sasha Tymkiw
Exercise – when consistent – offers many benefits, among which is an increase in body satisfaction, further lending explanation to the sharp increase in gym memberships after the winter holidays. When enthusiasm starts to wane, however, it’s easy for our former sweaty sanctuary to become another stressor on our list of to-dos – and is often the first one we take off the list altogether.
Often people are surprised to find that almost all of those who have started and just as quickly stopped exercising have one thing in common: a failure to plan. Whether it is an unforgiving work schedule, injury, or a simple loss of interest, these variables can most always be pinpointed to lack of a plan after the initial “I’m going to start going to the gym”. For every skipped workout, however, there is a tool to help you really….no, really, stick to it this time.
When it comes to goal setting, the SMART model is a well established and useful method which for all of its function, is underused for personal fitness. The acronym stands for Specific, Measurable, Attainable, Realistic and Time Oriented. This model is a great way to identify where you are and to plan out the steps necessary to get where you want to go. Templates for creating SMART goals are easily found on the internet.
Where this template proves most useful to exercise adherence is when the user also identifies what has happened in the past when they began missing workouts. Was it the pressures of a new relationship? Tax season? Exams and subsequent vending machine fuel? Because the SMART tool is meant to be revisited, users find a simple change (like increasing workout intensity in order to spend less time at the gym) can help reinvigorate their commitment to fitness.
When embarking on a fitness journey, it can also be wise to approach with a “slow and steady” mindset. Incorporating two workouts a week at first that you can stick to will not only allow your body to build a base level of endurance, but will allow for you to experience the self-esteem that comes from taking these (R for Realistic) first steps.
It can be helpful to think of our fitness like money being invested in stocks: we know we would first look at its past history, invest what we feel comfortable and then continuously monitor its performance. The multiple rewards experienced from exercising are why people jump into programs without much thought. We all deserve the long term security that fitness can offer our health, so let’s plan to “go for broke”, not bankruptcy.
Sasha Tymkiw is a certified Personal Trainer and has been involved in sports (competitive swimming, snowboarding, horseback riding) since childhood, making the natural progression to personal training in her early twenties. With a bachelor of psychology, numerous fitness certifications and years of experience, Sasha views pushing one’s body as an integral part of the human experience. Sasha works both independently as a trainer and teaches around Vancouver, becoming one of the first instructors who offered boot-camp style workouts in East Vancouver. Sasha is sponsored by Garden of Life Protein Powder and will be competing in her second figure competition in March 2015, promoting a long-term, balanced approach to the sport.
By Colin Hearne on September 9, 2014
As the Canadian Mental Health Association (CMHA) reminds us, we all talk about stress, and being stressed, an awful lot – but we are not always clear about what stress is. This is because stress can come from both the good and the bad things that happen to us. If we did not feel any stress, we would not be alive! When stress becomes a problem, however, is when we are not sure how to handle an event or a situation. Then dread and worry sets in.
In this article, we will take it back a step or two and dissect the phenomenon of stress that is so often the focus of our disdain, and investigate how we can make a friend out of this common enemy e.
Eustress and Distress
There are two categories of stress: Distress and Eustress
Distress: Negative stress, which scientists call distress, is the kind of stress that comes from having your wellbeing threatened, or from being attacked, physically or emotionally. Mills et al (2005) tells us that distress:
- Causes anxiety or concern
- Can be short- or long-term
- Is perceived as outside of our coping abilities
- Feels unpleasant
- Decreases performance
- Can lead to mental and physical problems
Eustress: Positive stress, called eustress, comes from the anticipation, or the experience, of pleasurable events such as s gondola ride in Whistler, falling in love, watching a hockey game, or waiting for the starting gun for a marathon. According to Mills et al (2005), eustress has the following characteristics:
- Motivates and focuses energy
- Is short-term
- Is perceived as within our coping abilities
- Feels exciting
- Improves performance
Embracing the Good Stress
Whether the stress you are under is good or bad does matter. The stress you are experiencing can be a critical element in how your body processes the physical sensations its receiving. When you consciously realize that you’re excited instead of anxious about an upcoming challenge, you give your body keys to how it should receive and interpret what you are feeling.
If, instead of interpreting all stress as bad, you realize that your hands are clammy and you are feeling a little light-headed because you are excited about, for instance, the presentation you are about to give in front of your colleagues, you can actually enjoy the feelings, realizing they are coming from a positive source.The key is simple – recognise and welcome eustress while focusing to keep distress at bay.
Keeping Distress at bay
As we all know, not all stress is good stress, and sometime we can get over whelmed. Here are some tips from The Canadian Mental Health Association on what you can do to keep the distress in your life to a minimum:
- Just say no: Don’t get overwhelmed by trying to please everyone all the time. Instead, set realistic personal goals with enough time to achieve them. Prioritize your activities. Learn to say no to things that are not a high priority
- Stop procrastinating: Take action. If you believe you perform better under pressure, you may be trying to convince yourself that you do. In fact, you may be making an excuse to procrastinate. Putting things off can be stressful.
- Get help when you need it: No matter how proud or strong you are, there is no shame in asking for help when you need it. By not asking for help, you may be needlessly stressed. Sometimes it is best to delegate tasks to your colleagues.
Employee and Family Assistance Program (EFAP) Counselling
If you are struggling with a difficult situation, you may benefit from speaking to a counsellor at Homewood Health, UBC’s EFAP provider. The information you share with your counsellor is confidential between you and Homewood Health, and will not be shared with UBC. The University is not told the identity of those using EFAP services, including online services. For more information, visit www.homewoodhumansolutions.com or call toll-free 1-800-663-1142.
Your healthy relationship with stress starts here! Attend Part 1 of Healthy UBC’s Fall Stress-Busting series with Dr. Thara Vayali. In this session, learn how to define “stress,” and learn about your body’s natural and healthy response to stressors; narrow in on the reasons and triggers for your “stressed-out” response; and understand the hormonal and nervous system effects of chronic stress on the body and mind. For more information and to register click here.
By Miranda Massie on August 6, 2014
In my editorial last month, I invited our readers to reflect on their work environment, and to try one new thing to create a healthier workplace. The University is a large entity and attempting to establish healthier environments can be a daunting task. If each individual member of our staff and faculty community tried to make one change, we could harness this momentum and the impact could be felt on a wider scale.
So, what can we do as individuals to make our working communities healthier?
In posing this question, I am reminded of a 5X15 event that I attended as part of the Indian Summer Festival in June. Five dynamic and engaging speakers are invited to each talk for 15 minutes, unscripted, on a topic of their choice. I was fortunate to hear Michael Nicoll Yahgulanaas, visual artist and member of the Haida Nation, speak as one of the evenings presenters. Michael recounted an old Quechan legend that made its way to Haida Gwaii called The Little Hummingbird.
Michael spoke about belonging, specifically as individuals to a larger community and how in Haida communities, people rely on individual members to “do what they can” in order to contribute to the larger whole. No matter how small or insignificant an individual may perceive their gesture to be, acknowledging that it all contributes to the betterment of the future of the group is essential.
I really appreciate this idea that in doing what we can with what we have at our disposal, we have the ability to take an active and participating role in our health at work.
An easy way to embark on this journey is through recognition. ‘Thank you’s’ are free and gratitude does not cost a thing. Best of all, rewarding the work of others through recognition has been proven to benefit one’s health.
Peer recognition has the most impact, as colleagues tend to be the people that see day–to-day work and tasks being completed. This type of public recognition is more meaningful and lasting as it fulfills two of our innate human needs: the need to belong (social) and the need to be appreciated (esteem). People who feel appreciated and valued in the workplace are more productive, generally happier and more likely to extend their gratitude to their families, social networks and communities. Showing and receiving gratitude and appreciation has been shown to release the hormone oxytocin in the body which serves to bond relationships, reduce negative emotions and relieve pain.
This month, I invite you to be generous with your ‘thank you’s’, and to show your appreciation for colleagues when you feel it is deserved. If you are looking for other ways to recognize staff and faculty at UBC, or want to find out what the University does as an organization to reward employees, visit the Staff Recognition page.
With recognition in mind, I would like to thank all of our readers who take the time to provide feedback and send their appreciation. We do this work for you and hope that it helps you move towards a healthier UBC!
All my best,
Posted in Editorial, Mental Health, Miranda Massie, Physical Health, Spot Light | Tagged appreciation, Celebrate, community involvement, culture, gratitude, Haida, health, hummingbird, indigenous, Michael Nicoll Yahgulanaas, recognition, success, thank you, wellbeing, workplace | Leave a response
By Colin Hearne on August 6, 2014
Appreciation is a fundamental human need. Whatever else we derive from our work, nothing rivals the feeling that we truly matter – that we are recognized for contributing a unique value to this beautiful university. Studies in North America also reflect this phenomenon. More than two-thirds of people surveyed by Boston-based Globoforce through their Workforce Mood Tracker said they were motivated by praise, while 78 percent said they would work harder if their contributions were recognized or appreciated.
Recognition and appreciation can come in many forms: a simple thank you, an award, an invite to lunch; and is equally important when coming from a colleague as when coming from a supervisor.
Every Day is Colleague Appreciation Day
Here are some examples for inspiration as highlighted by Dr Robert Nelson in his book, 1501 Ways to Reward Employees
- Royal Victoria Hospital in Ontario has a special voicemail line for employees to leave anonymous messages about their co-workers’ good performance, which are then written on cards and given to the complimented employee’s manager for individual recognition.
- Aircraft manufacturer Boeing has an online employee peer-to-peer recognition system for employees to enter co-worker recognition. The system then sends an email, notifying the giver’s and recipient’s managers, and enters points into employees’ electronic cards for redeeming merchandise.
- ComDoc in Ohio utilizes employee emails to HR that are then distributed company-wide to recognize and share news of accomplishments.
- Toronto Scotiabank has an award-winning comprehensive peer-to-peer recognition program that enables and encourages employees to recognize each other for living the company’s values.
- Wells Fargo’s electronic peer-to-peer recognition program utilizes e-cards, e-wards, and “Ride the Wave” annual awards to make it fun and easy for employees to recognize each other’s’ performance to organizational values.
What You Can Do Today
Every single person reading this article has a co-worker who does their job in such a way that you are able to do your job more effectively. You know who I’m talking about, the people who always have the answers and are there for you when you need them. So, why not take a minute today to try some of these creative ways to give cheers to your peers?
- Random acts of kindness: Make it a point to not leave on Friday afternoon until you have performed an act of kindness for a coworker. Help them with a project, grab them a cup of coffee, or buy them lunch.
- Leave them a note: Write a secret note of thanks to your co-worker specifically describing what they do to deserve your praise.
- Celebrate successes: When one of your coworkers reaches a goal or a milestone, do what you can to help them celebrate! Bake a cake, decorate their workspace: or sing a song of celebration.
- Become a UBC Health Contact: Be the person in your office or unit to share healthy information for UBC employees. Get the news about the latest corporate fitness discounts, free workshops and free trainings. and spread the healthy news to your peers. Click here for more information.
- Write them up: Tell Your Team: If a coworker goes above and beyond, put it in writing and praise them in a group email or note!
- Support them when they’re down: Consider how you can support co-workers under stress.
- Start a peer-to-peer recognition team: If your workplace doesn’t already have one, why not approach your manager with this idea? Develop a team to recognize your co-workers. Rotate the members on an annual basis so everyone has a chance to serve.
Make It Happen
One excellent way to build a system of support, recognise achievements, and build a culture of rewarding is to create a Healthy Work place Initiative Program for your department. The Healthy Workplace Initiatives Program (HWIP) is a fund available to UBC departments to support healthy activities in the workplace. The program provides start-up funds to starting health-related initiatives. The application deadline for next round of funding is Nov. 21, 2014. For more information, or to be inspired by previous programs, visit our website.
By Guest Contributor on August 6, 2014
Previously, we had the expertise of Dr. Geoffrey Soloway as the author of our Mindful Moments column. This new column continues to explore mindfulness through the lens of a new guest contributor, Dr. Thara Vayali.
In the previous post, I reviewed the basics of Resilience: Our capacity to bounce back from burnout. I likened resilience to a barbershop quartet – all parts are equally important, while a lone part is incomplete on its own.
The Four pillars of resilience are:
- Sense of Purpose
- Social Support
In popular media, the focus has shifted from decreasing stress, to focusing on how our perception of stressors can cause us harm. We cannot change our perception without reflective exercises, preventative tools and committed practices.
Last month, we honed in on exercises that, when done regularly, can maintain Foundational Confidence. Revisiting this often can transform the exercise into a way of living.
This month, I’d like to turn the focus to Social Support.
Social support is not the same as socializing – although they can occur at the same time. A true sense of social support is:
- The safety to lean on your friends and family who accept your way of being in the world, however different from their own.
- Those who stand beside you through an experience, without judgment, pity, advice or advocacy.
- Individuals who enable you to grow and change at your own pace.
- Listening and participating in vulnerable conversations/moments.
- Space for laughter and lightness about habits and patterns.
Social support is how humanity demonstrates love. Love is an act of seeing and hearing someone in the way they are, in the moment.
The Biology of Social Support
The hormone Oxytocin, often associated with birth and breastfeeding, is released in our bodies when we feel seen and heard. Specifically, oxytocin facilitates social bonding and trust.
When the chronic stress hormone cortisol rises, our bodies naturally secrete more oxytocin as a counterbalance to stress. Cortisol induces oxytocin release, and oxytocin dampens the negative effects of cortisol. It is a beautiful two-step process. Our physiology urges us to find social support, which increases the release of more oxytocin.
When oxytocin is released in the bloodstream, it improves social communication (eye contact, nonverbal cues and self-disclosure), decreases anxiety, and acts as an analgesic.
It seems like a magic answer for anyone suffering from social anxiety, loneliness or pain.
But is the solution to take oxytocin supplements so that you don’t need to face the vulnerability of social bonding? No. When building resilience pillars, it is wisest to work with sustainable and preventative habits.
Being brave, facing fear of rejection, dealing with disappointment, cultivating safe bonding moments and participating in playful events are how we can spark the appropriate cortisol-oxytocin dialogue in our bodies.
When it comes to relying on support pillars, there are generally two types of people:
- Those who rely heavily on others to advise and bear the burden, and
- Those who isolate themselves in the hopes that detachment will eradicate stress.
Neither of these strategies are effective nor sustainable for building resilience. Social support is a necessary part of resilience, built on top of your foundational confidence and sense of self.
Daily Resiliency Practice – Choose Your Own Adventure:
Step 1: Awareness
In one conversation per day, take note of these four things:
- How long between when one person finishes speaking and the other begins?
- How do you respond when the conversation turns to ask of your experience?
- How often do you deflect when personal questions arise?
- How often do you begin sentences with “Me too, I…”, or relay your similarities?
Having a conversation usurped by mirror stories can feel hollow and incomplete, despite the intentions to connect. An act of listening that is followed immediately by sharing a personal story, is a micro-theft of someone else’s emotional space.
In the same breath, while conversing with an attentive listener initially feels supportive, if the vulnerability is not eventually mutual it can erode a connection.
A true sense of social support is reciprocal; an act of giving and receiving over time.
Step 2: Honesty
Ask yourself: Do I tend to fill space in conversation, or do I pull away?
Step 3: Change
Choose the following tool that suits you best:
Outsource: Can you draw out someone else’s perspective? List five concepts you are curious about and create an open-ended question for each. Broadly: How do you …, why do you think…, or what was it like for you when…? If you are curious about a concept, you are more likely to authentically ask and listen. Ask one open-ended question to three people today, and resist the urge to add your perspective to their answer.
Metabolize: Can you become empathic? Empathy includes suspending your agreement or disagreement unless you are asked to contribute. Listen without linking to your own experience. The speaker’s words are true and accurate for their life, so allow yourself to metabolize what has been spoken. Three times today, take five seconds between wanting to speak and speaking.
Assess: Are there signals that indicate supportive dynamics for you? To be able to respond honestly about personal questions a conversation must feel safe for you. Take note if you prefer:
- intimate/quiet interaction
- large/anonymous expression
- specific facial expressions or body language
- open or direct questioning
In one conversation today, observe three aspects of the dynamic that either work or don’t work for you. Building a support network starts with knowing what kind of support you want.
Contribute: Can you become proactive? When someone is investing in a connection, they would like you to invest too. Switch from being a passive conversationalist by taking a stand for something. Instead of asking questions, make a statement. In one conversation today, start three statements with “I think/feel/want/like”.
There is no need to build a support network with everyone we know, but if we begin to honestly identify our habits of interacting socially, we will reach out to and become supportive for those with whom we feel safe.
In a nutshell:
- Practice phrases that comfortably invite others to speak freely with you.
- Let other people’s words have breathing room.
- Identify the interactions you feel safe in and invest in those dynamics.
- Offer your perspective in a conversation.
Keep working on foundational confidence, and layer it with strong personal connections. Cultivate resilience day by day.
This exercise is the second part of the Barber Shop Quartet of resilience. In the next months, I will offer exercises to complete the quartet, so that your bounce-back capabilities are built with sustainable tools over time.
Thara Vayali is a Naturopathic Doctor & Yoga Teacher in Vancouver and is also a UBC alumnus. She is obsessed with intestinal and immune health, hormones, and pain-free bodies. She is the creator of Change Natural Medicine: Budget conscious, membership based health consulting.
Posted in A Thoughtful Mind, Guest Contributor, Mental Health, Physical Health, Spot Light | Tagged burnout, confidence, mental health, mindfulness practice, Oxytocin, resiliency, social support, Stress | Leave a response
By Colin Hearne on August 6, 2014
This month’s Thriving Faculty interview is with Dr. Suzanne Campbell, Associate Professor and Director of the University Of British Columbia School Of Nursing.
Thriving Faculty is a regular column highlighting UBC Faculty who exemplify integration of health and wellbeing into their classrooms, research, departments and/or communities. Thriving Faculty support others in their health and wellbeing, in addition to making a commitment to their own self-care. This column highlights personal and professional stories of Thriving Faculty.
Read an interview with Suzanne Campbell.
What are central challenges you face in your role as Faculty?
Time – finding time to attend to my own wellbeing (e.g. sleep!).
Based on your experiences, please describe the relationship between student mental health & wellbeing and learning?
Based on my experience, the pressures of student’s experiences at university can affect their perceptions of themselves and their abilities. Sometimes, tendencies toward mental health stress become evident in this environment. Eating well-balanced meals, exercising, getting enough sleep, and mindfulness of ways to cope and de-stress are key. Finding support and not being afraid to ask for help are important as well. We learn best when we are physically, mentally, and emotionally balanced and are able to focus and absorb.
What strategies do you implement to support student mental health and wellbeing in the classroom/lab?
One method of supporting student’s mental health and wellbeing in the classroom prior to an exam is to have everyone close their eyes, take some deep breaths, and concentrate on affirming thoughts – taking time to consciously work on focusing on the task at hand can be calming and reassuring. I cannot guarantee it works for everyone.
Please describe the role of your own mental health and wellbeing in your teaching, research and service to the community.
When I am feeling balanced, mentally well & strong, I am better able to teach, research, practice, and lead with confidence and I am more open to empowering and supporting my students, participants, patients, and colleagues.
What strategies do you use in your own life that help you thrive as Faculty?
Strategies that help me thrive include getting outside for walks and bike rides, indulging in fresh fruits and vegetables, prayer and time for meditation – seeking out “quiet time”.
Are there any specific initiatives and/or research you are involved in that promote health, mental health and wellbeing?
I’m participating in an International Lactation Education Summit looking closely at the diversity (or lack thereof) of our health professionals working with breastfeeding families. We cannot underestimate the effect of oppression and prejudice, a lack of acceptance of differences, to the health and wellbeing of those who feel marginalized and disempowered. The profession of nursing is working hard to recruit the best, brightest and increasingly diverse individuals to support the broad array of patients that nurses work with daily.
Are there any resources on campus that you have found to be helpful for promoting wellbeing for either yourself or your students?
We have such rich opportunities and resources at UBC – centres that support health and well-being, counseling services, exercise options, classes, and wholesome food choices… not to mention truly caring and amazing people who work here in so many different facets!
In your role as faculty, please describe your experience balancing work-life commitments? Is there a metaphor that depicts this relationship?
Since my children are grown and launched, I find this balance a bit easier and more accepted here in the Pacific Northwest (compared to the East Coast US where I’ve lived most of my life); but I often find I feel like I’m paddling a kayak through rapids and trying to balance the “fun of the ride” (my enjoyment of my work) with “falling out” (not taking time to play). My partner, family, and friends are key to helping me keep that balance… and I want to be a good role model to all those I have the pleasure of working with, teaching, and caring for.
Dr. Suzanne Campbell graduated with her BS and MS in Nursing from the University of Connecticut and her PhD in Nursing from the University of Rhode Island. She obtained her post-master’s certificate as a Women’s Health Nurse Practitioner from Boston College. Presently, she is Associate Professor and Director of the University Of British Columbia School Of Nursing. She uses technology to enhance her teaching and mentoring of faculty and students and is an innovator and early adopter of new pedagogy.
Dr. Campbell has published articles on lactation, nursing education, and is co-editor of a simulation book Simulation Scenarios for Nurse Educators: Making it Real (2nd ed., 2013), which was recognized as an American Journal of Nursing Book of the Year 2014. Dr. Campbell is committed to the education of all health care professionals, recognizing nursing’s role in an inter-professional setting and the continued need to develop knowledge, partnerships, and collaboration for the provision of excellent patient-centered health care.
By Colin Hearne on August 6, 2014
As part of UBC’s commitment to support the continuing health and wellbeing of its employees and their families, UBC provides professional development opportunities to faculty and staff – recognizing that ongoing learning is important to fostering an engaged workplace.
Tuition Fee Waiver
The UBC Tuition Fee Waiver provides eligible UBC staff and faculty with tuition assistance for approved undergraduate courses, as well as non-credit courses offered through Continuing Studies (some employment groups may be eligible for graduate courses). To submit a waiver request, please access the UBC Faculty & Staff Self-Service web portal using your Campus Wide Login (CWL). Follow the prompts and instructions for submitting, updating or canceling a tuition fee waiver. Your eligibility for the UBC Tuition Fee Waiver depends on the UBC employee group to which you belong.
Professional Development Funding Programs
Depending on which UBC employee group you belong to, you may be eligible to access one of several professional development funding programs. The PD funding programs are designed to support eligible UBC staff members who are interested in pursuing learning opportunities that will enhance their professional knowledge and work performance. For information about the UBC PD funding programs, including guidelines and application procedures, click here.
Organizational Development & Learning (ODL)
UBC Human Resources’ Organizational Development and Learning department provides a range of learning opportunities that aim to meet the needs of individual UBC staff and faculty members, teams and departments and the university as a whole. The emphasis is on finding ‘service solutions’ to address the changing workplace trends and challenges of a growing, diverse workforce. Some of the service solutions offered by ODL include: one-on-one coaching and professional development workshops, as well as team building, conflict management and strategic planning services. To learn about the service solutions available to you, visit the Organizational Development and Learning website.
Employee and Family Assistance Program (EFAP)
UBC’s Employee and Family Assistance Program (EFAP) provider, Homewood Health, has comprehensive range of e-courses available for UBC staff and faculty and their dependents to access free of charge. Click here for more information
If you have questions about professional development opportunities for UBC Staff and Faculty, please contact UBC Benefits.
By Colin Hearne on August 6, 2014
This month, UBC’s Health, Wellbeing and Benefits team has a great line up of sessions focused on a wide variety of topics that include travel benefits, digestive health, a Nitobe Garden guided walk,workstation ergonomics, meditation and more. Join us and take a few moments to build new skills, boost your health and to reflect on how you face the day. (Courses are at the Point Grey campus unless otherwise indicated)
The summer is nearly here and lots of us and getting ready for vacations both at home and abroad. A medical emergency while travelling can be a frightening and costly experience. Join UBC Benefits Analyst Stephanie Mah in this one-hour session on Understanding Your Sun Life Travel Benefits and ensure that your well-earned break is as stress-free as possible. This session will also include a Q & A, so be sure to come with questions. Click here for information.
Part 3 of Healthy UBC’s ‘Summer Digestive Health’ series with Dr. Thara Vayali. Learn the reasons behind how mood, food & digestion affect each other, and how different types of fibre can assist with full-body health, with four simple diet & lifestyle ideas to achieve a blissful belly. Click here for information.
Join Healthy UBC for a guided tour of the Nitobe Memorial Garden, a traditional Japanese Tea and Stroll garden located here at our very own University of British Columbia .Nitobe Garden is considered to be the one of the most authentic Japanese gardens in North America and among the top five Japanese gardens outside of Japan; and includes a rare authentic Tea Garden with a ceremonial Tea House. Click here for information.
UBC Ergonomics offers free computer workstation set-up tutorials, on the last Thursday of every month. These one-hour tutorials combine a presentation and a practical session giving you hands-on experience adjusting typical office equipment. Learn how to optimize your computer work environment to improve comfort and reduce the risk of injury. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse and monitor to promote neutral working postures. Training is located on the sixth floor of TEF3 (6190 Agronomy Rd). Register online for these sessions now.
This two-hour session is designed to prepare participants with a foundation in mindfulness so they are equipped to facilitate ongoing mindful meditation practice sessions in their units. Such facilitation can range from settling a group in and listening to a recording to conducting guided meditations. Participants will be provided with best practices, printed meditation scripts, and audio recordings. Participation pre-requisite: To ensure a proper foundation in the content and course material, all facilitator training participants must have completed at least one of the following:
The Ergonomics Program at UBC strives to have an Office Ergonomics Representative for each department. We provide the training (a three-hour session) and material required for reps to promote, educate and ensure musculoskeletal health for employees in their departments. Office Ergo Reps are trained by the Ergonomics Coordinator in simple computer workstation set-up, to notice signs and symptoms of injuries from poor ergonomic set-up, and to control strategies to reduce or prevent symptoms. Register Online Here. Session will be held on the sixth floor of TEF3 (6190 Agronomy Rd).
(Note: There will be no guided walking groups on Mondays Aug. 11 and 18)
Take a time-out from work for your mental and physical health! Join your campus colleagues for a lunch-hour walk on Mondays and Wednesdays. Monday’s group meets out front of the UBC Bookstore and leaves at 12:10 p.m., while Wednesday’s group leaves at 12:10 p.m. outside the TEF3 building on Agronomy Road – location here. All abilities welcome. For more information click here.
Posted in Colin Hearne, Ergonomics, Events, Healthy UBC Initiatives, Mental Health, Nutrition, Physical Health, Spot Light | Tagged Benefits, Ergonomics, Fibre, Meditation, Mindfulness, Nitobe Gardens, powerwalking, travel | Leave a response
By Miranda Massie on August 6, 2014
Early Music Vancouver brings light and life to historical musical treasures that could otherwise be lost. Take part in their three-week-long summer festival and educational program based at UBC. Ticket prices are listed on the website.
UBC Farm Markets –Every Wednesday
This mid-week farmer’s market in front of the UBC Bookstore offers students, staff and faculty members a convenient opportunity to purchase UBC Farm produce.
Celebrate UBC with Sports on the Mall–Aug. 7-29
Looking for something fun and active to do at lunch? Campus and Community Planning and UBC Recreation are teaming up to get you moving on Main Mall with a series of lunch-hour activities from tennis to yoga and more. All activities are free, so drop by and join!
UBC Staff Pension Plan Info Session– Aug. 19
Pension plans are complex and may not be easy to understand, which is why the Pensions Administration Office offers regular sessions to help you understand your UBC Staff Pension Plan, and how the Pensions’ office might help you with your financial and retirement planning.
UBC Corporate Discount at the PNE!– Aug 16-Sept. 1
Use the exclusive UBC promo code for discounts on gate and fair passes.
Staff and Faculty Welcome Back BBQ-Sept. 10
It’s that time of year again! Join your UBC colleagues for a fun and entertainment-filled lunch at Flag Pole Plaza
UBC Discount-Colour Run Vancouver–Sept. 13
We’re happy to announce that the Color Run have listed UBC as a VIP Partner again this year and have offered a $10 discount on entry for UBC Staff and Faculty. Registration details here.
Are you receiving androgen deprivation therapy for prostate cancer? You may be eligible to participate in a cooking class program that may help manage treatment side-effects and help reduce the risk for other types of cancer.
Events Off Campus
Alive interactive Magazine-Summer edition
alive interactive is an excellent onlineresource that provides easy-to-use information about natural health, healthy living tips, and great recipes.
Squamish Nation Youth PowWow-Aug. 29-31
Don’t miss the 27th annual Squamish Nation PowWow held at Capilano Reserve Park. Enjoy dance competitions, traditional food served all day, crafters and games for kids.
Richmond Maritime Festival-Aug. 8-10
Celebrate Steveston’s waterfront heritage at the 11th Annual Richmond Maritime Festival.
Each summer, Civic Square comes alive with expanded playground activities, community art projects, outdoor movies and cultural programming. Located beside Bob Prittie Library – Metrotown Branch.
Bard on the Beach-now until Sept. 20
Celebrating its 25th Season in 2014, Bard on the Beach is one of Canada’s largest not-for-profit, professional Shakespeare Festivals.
Posted in Community Health News, Events, Mental Health, Miranda Massie, Nutrition, Physical Health, Spot Light | Tagged Bard on the Beach, cancer prevention, farm markets, music, PNE, Staff pension plan, Staff Welcome back BBQ | Leave a response