If your department is looking for more efficient response and support with regards to ergonomic issues for staff, consider taking the three-hour Ergo Rep Training. Learn about basic ergonomic risk factors and assessments, proper computer workstation set-up, and resources to take back to your unit. Find out more and register now.
This workshop will provide important information about different types of sit-stand desks and platforms available for the workplace. Understanding the pros and cons of each will assist departments, staff and faculty in deciding which option may be most suitable. Product samples will be available for participants to try in order to understand how the different models impact physical positioning and workflow. Find out more and register now.
Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation with a practical session, giving you hands-on experience adjusting typical office equipment. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse, and monitor to promote neutral working postures. Find out more and register now.
This free, innovative, evidence-based training is for all UBC staff and faculty looking to incorporate mindfulness into the workplace and in their everyday lives. Content is delivered online via any device, and focuses on simple yet powerful and achievable learning objectives. After just 10 minutes a day for 30 consecutive days, participants will be healthier, more productive and better able to problem-solve and work in a team. Learn more and register for the challenge now.
QPR Training is an internationally recognized suicide intervention program designed to help you question, persuade and refer. QPR acts as an emergency mental health intervention designed to save lives, much like CPR or other methods of emergency medical intervention. Learn to recognize suicide warning signs, how to approach someone who may be at risk, persuade the person to seek appropriate health services, and connect the person to resources that will help resolve crises. Find out more and register now.
Incorporating aspects of Self-Care 101, this session is designed for those working in front line or helping professions such as advisors, managers, supervisors, faculty and student support staff. In addition to learning about personal self-care, participants will explore the benefits and risks of supporting others while identifying ways to create and maintain supportive and safe environments. Find out more and register now.
The Working Mind is a Mental Health Commission of Canada, evidence-based workplace training program aimed at increasing mental health literacy for managers, supervisors, deans, and department heads.
This education-based and solution-focused program is designed to address and promote mental health and reduce stigma in a workplace setting. Participants will enhance their awareness to reduce stigma and negative attitudes around mental health challenges, have a better understanding of mental health and wellbeing, be able to promote mental health in the workplace, and gain confidence, tools and resources to support employees. Find out more and register now.
The Working Mind is a Mental Health Commission of Canada, evidence-based, solution-focused workplace training program aimed at increasing mental health literacy for employees. Designed to address and promote mental health in a workplace setting, participants will enhance their awareness to reduce stigma and negative attitudes around mental health challenges. Employees will acquire a better understanding of mental health and wellbeing, be able to promote mental health in the workplace, and enhance personal mental health and resilience. Find out more and register now.
Photo Credit: UBC Communications and Marketing
In support of UBC’s commitment to workplace health and wellbeing, HR is bringing back a unique professional development opportunity for UBC Vancouver faculty and staff.
Developed at Google and founded in neuroscience, Search Inside Yourself (SIY) is a training program that uses emotional intelligence and mindfulness to optimize performance, build leadership skills and increase wellbeing. The SIY program consists of:
Cost: $50 per person (eligible for PD funding). Registration deadline: January 4, 2019.
Spots are limited and are filled on a first come, first served basis. Register now!
“The neuroscience information was insightful and the exercises and practices were interesting enough to consider implementing in my everyday life.”
“I learned that having more compassion towards others and self if a great way to show leadership, to step up and to be more valuable.”
For more information, including program benefits and what’s included in the cost of the program, visit the Search Inside Yourself webpage.
Guest contribution from Dr. Thara Vayali
Resilience is the ability to experience discomfort, recover, adapt and grow from challenge. This does not mean enduring or subjecting oneself to repeated discomfort for the sake of “being resilient”. To strengthen our resilience muscle is to build a buffer between what is happening and how we deal with it.
There are many ways to activate and strengthen the resilience muscle. Variety is crucial: no single direction or exercise will create an agile, responsive muscle. The key is to begin with the basics. A coach would generally recommend becoming adept at the basic skills before you try any fancy moves. Daily training may seem repetitive or minimal compared to facing overwhelming or exciting challenges, but it is the only way to prepare for those challenges. The same goes for resilience.
The primary tool for resilience-building is mindfulness. It has been shown that our ability to navigate discomfort begins quietly, in a daily practice that refines our awareness, focus and self-care. Ten minutes of quiet, focused breathing with the intent of observing and allowing sensation to pass is the practice. The best athletes know that persistent, daily practice is what gives them the framework to excel.
Let’s begin with three common situations where mindfulness can be harnessed.
Notice the auto-pilot moments
Auto-pilot exists to save our brains from consciously choosing every daily decision. Unfortunately, auto-pilot can also drive our actions, reactions, desires and values. As you find 10 minutes of daily mindfulness, begin to notice how your auto-pilot impacts your thoughts, interactions and relationships. The goal is simply to notice, as self-awareness is a primary exercise for resilience-building.
Survival of the focused
Focus may be our most valued resource. Neurologically, the best practice is to observe when, where and why your attention drifts. “Task-switching” gobbles up our energy through notifications, emails, open-door policies and a fear-of-missing-out, along with the urge to always be “doing” something rather than sitting still. Sitting still is a skill. Build a schedule that allows you to have one hour of single-task focus time – with no communication devices or interruptions. Notice how that feels. Ten minutes of daily mindfulness is the very beginning of this practice.
Rest for the weary
Getting through challenges does not mean losing sleep, though somehow we have associated the two. Rest allows us to think more clearly, and quality sleep tempers our reaction time and biases. Some of the major obstacles to our sleep are staying up past our natural sleep time, thinking about difficult situations close to bed time, and having screens too close for too long. Think about where and when you allow phones, computers and in-depth processing in your space – do you have any boundaries? If not, choose times and places where these are off limits in your home and at work. In the hour before bed, avoid screens, leave behind the big thoughts, and take the time for a mindfulness practice before bed.
Consider this your resilience physiotherapy. Practice diligently and you will see a change in how you experience situations and how you respond to and grow from them.
Dr. Thara Vayali is a Vancouver-based naturopathic doctor and yoga teacher, UBC alum and popular guest contributor to our Healthy UBC newsletter who specializes in intestinal and immune health, hormones, and pain-free bodies. For more information about Thara, visit www.tharavayali.ca
Photo Credit: Student Communications & UBC Thrive
Food and cooking are being appreciated for more than just satisfying hunger and nutritional needs; its psychological benefits and in some cases, even therapeutic benefits, are now being acknowledged. Food affects our mood and nourishes us to thrive and have productive days. In November, we explore the link between nutrition and mental health, mindfulness, and straightforward recipes you can prepare to nourish your body and mind.
Nutrition plays a huge factor in keeping our brains healthy. Brains operate at a very high metabolic rate, and therefore use a lot of the body’s total energy and nutrient intake. Some nutrients that are key to brain health and functioning include carbohydrates, fat, protein and in particular omega-3 fatty acids, B vitamins, vitamins C and E, iron, zinc and magnesium. 1 2
Here are some healthy recipes to try:
It’s been suggested that completing small creative tasks such as cooking and baking increases wellbeing, particularly enthusiasm and feelings of flourishing.3 Focusing on small tasks in a manner similar to meditation can help boost mood. Cooking or meal prepping can be similar to meditation; the outcome is good food if executed properly. Culinary therapy is being implemented as a viable part of treatment plans for mental health clinics for a wide range of mental and behavioural health conditions.4
The following resources can help boost your abilities and confidence:
Take out the guess work and try these wholesome and satisfying meals:
Cooking and preparing food are sensory experiences involving aromas, tastes, touch, visuals and sounds. It can even be a way to relieve stress because it serves as a creative outlet that can also improve daily happiness.5 Why not add a dash of mindfulness while you cook and eat? Cooking can be an activity that is grounding and keeps you in the moment while you focus on the task at hand. When we are mindful, we are more intuitive, and these eating practices involve minimizing distractions, truly savouring your meal and listening to hunger cues.6
References:
1 http://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/fulltext
2 https://www.dietitians.ca/Downloads/Public/Nutrition-and-Mental-Health-1.aspx
3 http://www.tandfonline.com/doi/full/10.1080/17439760.2016.1257049?scroll=top&needAccess=true
4 https://www.psychologytoday.com/blog/minding-the-body/201505/kitchen-therapy-cooking-mental-well-being
5 http://thenewdaily.com.au/life/wellbeing/2017/08/13/cooking-improve-mental-health/
6 https://www.ncbi.nlm.nih.gov/pubmed/24631111
Studies show that our minds are wandering 46.5% of the time.1 With all the digital distractions around us, it’s not surprising that there’s greater focus on mindfulness practices. A tremendous amount of research over the past 20 years has demonstrated the benefits of mindfulness for physical and mental wellbeing. Whether you are new to mindfulness, practicing already, or part of a department or unit looking for a team-building activity, everyone can benefit from this simple practice.
At UBC, you have the opportunity to explore mindfulness and enhance your wellbeing with the 30-Day Online Mindfulness Challenge.
30 Day Challenge Poster (2018)
Available to all UBC staff, faculty and postdoctoral fellows at all campus locations, the 30-Day Online Mindfulness Challenge is a free, innovative and evidence-based program that encourages employees to incorporate mindfulness into the workplace and in their everyday lives. Content is delivered via any online or mobile device and focuses on simple yet powerful and achievable learning objectives.
You can expect:
“Mindfulness practice helps reset my mind and have a clear perspective when I become unfocused or feel overwhelmed in the workplace.”
“Taking the Challenge with a colleague was really helpful…having another person who understood the immediate benefits of practicing mindfulness… it kept us accountable.”
“The Take 5 mindfulness practice has become a regular part of how we begin team meetings. [It’s] helped us be more present, better listeners, engaged and resilient.”
All UBC staff and faculty in Vancouver and the Okanagan can participate in the 30-Day Mindfulness Challenge by:
If you have any questions, email Melissa Lafrance at melissa.lafrance@ubc.ca.
Photo Credit: Melissa Lafrance
A good night’s sleep is critical for overall wellbeing. It often impacts how alert, energized and productive we are. This session will focus on the importance of sleep and its protective effects on overall health. Participants will learn to recognize the signs and symptoms of burnout, strategies to improve sleep quality and feel better rested. Find out more and register now.
Join us for this orientation webinar to learn about the evidence supporting mindfulness and meditation, as well as the 30-Day Online Mindfulness Challenge, an evidence-based online training, available for UBC staff, faculty, and postdoctoral fellows. Come learn about mindfulness, the science behind it and the practical application in your professional and personal life. Find out more and register for the webinar now.
This innovative and evidence-based training is aimed at UBC staff and faculty looking to incorporate mindfulness into the workplace and in their everyday lives. Content is delivered online via any device, and focuses on simple yet powerful and achievable learning objectives. After just 10 minutes a day for 30 consecutive days, participants will be healthier, more productive and better able to problem-solve and work in a team. The challenge is free for all UBC staff and faculty. Learn more and register for the challenge now.
This session will focus on increasing mental health literacy through self-care. You will learn about the body’s stress response and how to identify these responses in yourself, how to assess your stress levels, explore the meaning of personal self-care, and discover the many resources available for UBC staff and faculty. Find out more and register now.
Click the following links to learn more about part 2 and 3 of the series:
Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation with a practical session, giving you hands-on experience adjusting typical office equipment. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse, and monitor to promote neutral working postures. Find out more and register now.
This workshop will provide important information about different types of sit-stand desks and platforms available for the workplace. Understanding the pros and cons of each will assist departments, staff and faculty in deciding which option may be most suitable. Product samples will be available for participants to try in order to understand how the different models impact physical positioning and workflow. Find out more and register now.
Join Dr. Thara Vayali for a three-part Stress and Resilience Series to explore the stress response, recognize stress levels, build resilience, and discover the connection between empathy and stress.
Resilience is a key component in the prevention of stress and the capacity to cope with and overcome adverse events. This workshop will cover the basics of stress, explain stress burnout, and share tools to become more resilient. Find out more and register now.
Click the following links to learn more about part 2 and 3 of the series:
If your department is looking for more efficient response and support with regards to ergonomic issues for staff, consider taking the three-hour Ergo Rep Training. Learn about basic ergonomic risk factors and assessments, proper computer workstation set-up, and resources to take back to your unit. Find out more and register now.
This month’s featured event is UBC Thrive week. Hosted on both the Vancouver and Okanagan campuses, Thrive is an opportunity for staff, faculty and students to explore their path to mental health: October 29 – November 2: Thrive Week
October 9-12: UBC United Way Week of Caring
October 13-14: UBC’s Annual Apple Festival (UBC Botanical Gardens)
October 18: The Great ShakeOut
October 23: Sing! Sing! Sing! Drop-in Choir
October 24-26: UBC’s Annual Flu Shot Campaign
October 29-November 4: Bike to Work Week
October 30: Inclusive Futures Dialogue Series – The Power of Diversity
UBC Okanagan:
Ongoing: Weekly mindfulness drop-ins
Photo credit: UBC Brand & Marketing
Guest contribution from Wendy Quan
Do you habitually check your email or social media messages? After all, the messages we receive are entertaining and may also make you feel important. But when does this habitual checking become disruptive to your life, productivity or focus?
Speaking from past experience, I remember when at the end of most work days, I didn’t know where my time had gone. I knew I was sitting at my computer a lot, but what did I have to show for it? My to-do list certainly wasn’t getting done.
Once I came to this painful realization, I put my mindfulness knowledge into action. I immediately noticed a boost in my productivity and my ability to stay focused on what was important throughout my day. Here’s how you can create this same awareness.
Notice the urge. Make a choice.
Mindfulness teaches you to be more aware of your thoughts and even cravings. When you get that urge to check your messages just because you feel like checking them, pause and observe that urge. This takes only a second or two. Recognize that urge and make a choice. Do you honestly need to check, or would you rather stay focused and productive?
Notice derailment. Make a choice.
When you do decide to check your messages, you may feel an immediate urge to act on your messages. Before you know it, you’ve spent 10 minutes composing a response that wasn’t even urgent. You’ve even forgotten what you intended to work on before you checked your messages – you’ve been derailed!
As you read your messages, take a moment to mindfully notice your urge to act on it now. Make a conscious choice as to whether acting on it now or later is the right thing to do.
Practice checking your urges and you will likely enjoy the freedom from this habit and see an improvement in your productivity.
Wendy Quan is an industry leader in helping organizations implement self-sustaining mindfulness meditation programs to create change resiliency. She is the founder of The Calm Monkey, the first and only online and in-person training and certification of its kind, which turns experienced meditators into Mindfulness Meditation Facilitators in the workplace and community.
Wendy is a certified organizational change manager who has been recognized as a pioneer by the Greater Good Science Center of the University of California, Berkeley and the global Association of Change Management Professionals and the Chartered Professionals in Human Resources. Her client list includes individuals from around the world and organizations such as Google and the government of Dubai. Her life’s purpose is to help people create a better experience of life.
As human beings we love to make assumptions. It’s one of the ways our brains make sense of the world around us. Unfortunately, this can lead to conflict in our interpersonal relationships. Words are easy to misinterpret and we fill in the blanks by assuming we know the true intention of others – and often we get it wrong.
Try this mindfulness micro-practice from the Search Inside Yourself Leadership Institute as a way to reframe your interactions with others and decipher the impact on you from the intention of others.
When:
Use this mindfulness tool during difficult conversations – if you notice feelings of strong judgment or criticisms toward someone, or when you feel frustrated in communicating with others.
How:
In January 2018, UBC HR offered a Search Inside Yourself (SIY) training program for UBC Vancouver faculty and staff. For more information about the SIY leadership program, visit the Search Inside Yourself website.
Photo: UBC Communications & Marketing
The Learn to Meditate series is back by popular demand this summer. Wendy Quan will introduce you to the basic concepts of meditation and mindfulness techniques. This three-session course, tuned for the working environment, is designed for those who are new and experienced in the world of mindfulness meditation.
For only $35, you can learn to cultivate personal resilience, discover techniques to reduce and manage stress, and gain confidence to practice meditation and mindfulness. Sessions will take place in the TEF 3 building. Find out more and register now.
Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation with a practical session, giving you hands-on experience adjusting typical office equipment. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse, and monitor to promote neutral working postures. Find out more and register now.
This workshop will provide important information about different types of sit-stand desks and platforms available for the workplace. Understanding the pros and cons of each will assist departments, staff and faculty in deciding which option may be most suitable. Product samples will be available for participants to try in order to understand how the different models impact physical positioning and workflow. Find out more and register now.
50/50 Yoga Pilates presents a cutting-edge Pilates workout that is designed to sculpt the body and strengthen the core. A 50/50 Yoga Pilates class consists of 50% standing Pilates work, which integrates Pilates principles into lower-body work, and 50% yoga mat work to strengthen the core with complementary exercises. Discover the unique combination of Pilates and yoga sequences to help sculpt, strengthen and stretch the body. Find out more and register now.
Photo: UBC Thrive
It’s the time of year when we revel in the opportunity to get outside and enjoy the summer months.
Here are three walking meditations to explore and try on your breaks or the next time you’re experiencing the great outdoors. Remember to be keenly aware and walk safely!
Walk at a relaxed pace, and as your left foot touches the ground, say ‘left’ silently to yourself. As your right foot touches the ground, say ‘right’ silently to yourself. And so on. This keeps you mindful and present as you pay attention to syncing your words with your steps.
Walk at a relaxed pace, and place your awareness on your breath for a short while. Anchor in the present moment by feeling your body breathing. Then shift your awareness to your surroundings (for example, place keen awareness on sounds, sights, smells, activity, etc). Shift your awareness back and forth between your breath and your surroundings.
If you don’t care who might watch you, try taking super slow small steps, synced with your breathing. As you take a step forward and your heel touches the ground, exhale. As you shift your weight forward on the same foot, inhale.
Walking meditation is a wonderful, mindful way of giving ourselves a break from our busy days. It’s a great way to bring more movement into our lives and a sense of relaxation and calm. You can even try doing this during your workday as you walk from place to place, meeting to meeting.
Wendy Quan is an industry leader in helping organizations implement self-sustaining mindfulness meditation programs to create change resiliency. She is the founder of The Calm Monkey, the first and only online and in-person training and certification of its kind, which turns experienced meditators into Mindfulness Meditation Facilitators in the workplace and community.
Wendy is a certified organizational change manager who has been recognized as a pioneer by the Greater Good Science Center of the University of California, Berkeley and the global Association of Change Management Professionals and the Chartered Professionals in Human Resources. Her client list includes individuals from around the world and organizations such as Google and the government of Dubai. Her life’s purpose is to help people create a better experience of life.
Photo Credit: Melissa Lafrance
Sexual and reproductive health are key components of our overall wellbeing, and yet we often consider them as unimportant or embarrassing. Social stigma and lack of education can get in the way of early, appropriate, and non-judgmental access to critical health care and accurate information.
To welcome in the start of spring, and to accompany the inevitable innuendos about ‘the birds and the bees’, I‘m offering up a quick guide for how to “heart your parts”.
Sexuality is often considered as being exclusively physical, and yet it has fundamental connections to our mental health. Our thoughts, feelings and emotions linked to gender, sexuality and sexual health can impact our mental wellbeing in both positive and negative ways. The state of our mental health (positive, challenges, illness or diagnosis) can also affect our ability to lead the sexual lives we want.
Recent UBC research has shown the positive impact of regular mindfulness practice on sexual pleasure. The sexual response “really requires this back-and-forth communication between the brain and the body” says Dr. Lori Brotto in a recent article on research linking mindfulness to increased sexual satisfaction.
Regular checkups are an important part of sexual health maintenance. Even if you’re not sexually active, or planning on conceiving, that doesn’t mean you’re not at risk of certain health problems relating to your reproductive systems.
Often, seeking medical advice on the subject can be intimidating, but there are many resources available to you:
In the immortal words of Marvin Gaye: “Don’t you know how sweet and wonderful life can be? I’m askin’ you, baby, to get it on with me.” He was both ahead of his time in role modeling sexual consent and in creating space for conversations about pleasure (self or partnered – it’s your prerogative). Consent is not something that disappears when we graduate, get married or are in a situation where we have previously consented. Consent is a constant conversation that requires communication, openness and active listening.
This month, regardless of what kind of parts you’re working with, I invite you to show them some love.
Happy Spring!
Miranda
Want more on this subject?
Sexual Health: Getting up Close and Personal
Let’s Talk about Sex…Maybe?
S is for SEX
Photo Credit: Sean McGrath (Flickr)