self-care

Wellbeing in the News: December 2019

By Miranda Massie on December 2, 2019

Check out the links below to see what we’ve been reading and listening to lately.

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Pleasure Takes Practice

Pleasure Takes Practice

By Melissa Lafrance on May 2, 2019

Guest contribution by Dr. Thara Vayali

Pleasure is associated with many different things. It can occur beneath the sheets, at the finish of a difficult project or with devotional work. Occasionally, pleasure is associated with hedonism, the unrelenting pursuit of self-indulgence.

More often, pleasure is associated with instant gratification, but it’s important to differentiate between the two. The body and mind don’t have to exert much effort to achieve instant gratification; the reward is small, and the chemicals that signal pleasure are fleeting. Pleasure itself, however, is simpler: it’s a mental or physical sensation of joy and has longer-lasting effects in the body. The sensation of pleasure is the result of a well-deserved “win” in the context of feeling safe and calm. For example, finishing a race at your fastest pace can feel well-deserved and safe – if you’ve trained regularly and the race course was filled with people who support you.

Human beings are continually searching for pleasurable experiences, yet it is a state that can only exist under two circumstances that may not be easy to achieve: reward and safety.

Reward is a journey of effort and achievement. Safety is both a physical and emotional necessity. While physical safety is occasionally out of our control, we can speak about ourselves more positively, which can help develop a safe, emotional environment where pleasure can exist.

Mindful awareness of our habits in daily life can allow us to open up to pleasure when we want to. While reward and safety may be complex concepts to understand, I offer you some ideas for exploring these concepts to help you increase your capacity for pleasure.

Reward

Create a challenge deadline and give yourself meaningful challenges. For example, if you’ve always wanted to publish a book, set up a schedule to write each morning. Challenge yourself to read aloud from your book draft by the end of a season and invite anyone you feel supported by.

The “effortful” work of creating a reward challenge means that:

  • it is important enough for you to stay committed even when someone else’s needs filter in.
  • it exists in a timeline you set solely for yourself.
  • the timeline realistically recognizes all your other responsibilities.
  • the challenge requires effort, whether physical or mental.
  • the desired result requires you to work just beyond your current skill level.

It is not easy to tick all these boxes quickly and you may notice you can realistically only do one to three genuine challenges a year. Creating effortful challenges allows for reward to contribute to a lasting sensation of pleasure.

Safety

Notice the language you use to speak about yourself. Do you undermine your efforts or minimize your achievements? Do you defer compliments or gratitude? Do you blame yourself when things don’t work as planned? Learning to speak positively to yourself takes time, but by becoming aware of your own language, you can begin to create a safe mental space for yourself.

With daily practice, you can increase your capacity for pleasure.

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: Sean McGrath (Flickr)

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Thriving Campus: “If this story can help one person, I will be happy.”

Thriving Campus: “If this story can help one person, I will be happy.”

By Miranda Massie on March 4, 2019

This month’s Thriving Campus feature is Isabeau Iqbal, an educational developer in the Centre for Teaching, Learning and Technology. Isabeau is also the mother of a teenager with an eating disorder. The following interview and information are being shared with permission from Isabeau and her daughter.   

Thank you for taking the time to share your story with us. Can you please tell us how you became aware of your daughter’s eating disorder?

I first became aware of the eating disorder in the summer of 2018. It took being off work and spending holiday time with my daughter to realize how bad it was. At first, it just looked like healthy eating and living (exercise, being cautious about eating foods we typically label as healthy – i.e. lots of fruit and vegetables). Then, I started to notice unusual behaviour around food, especially excessive planning and control. Once I realized how far along and how bad it was, I started looking for resources.

That process of finding resources was surprisingly difficult given the prevalence of eating disorders — trying to figure out who could offer what, and the fastest route [to treatment] was challenging. Early on, I realized I couldn’t just rely on the “free to me” resources in the external community: because the demand is so high, places like the Eating Disorder Clinic only see people who are advanced in their disorder. By coincidence, one of my colleagues from Alberta had presented at a conference I attended, where he shared his experience with his own daughter having an eating disorder. He was the first person I reached out to and he was able to connect me with the Looking Glass Foundation.

How has this impacted your work life?

For a number of months, I was like a deer in headlights, trying to figure out what was going on. Unless you’ve been through the experience, it’s hard to know [what it’s like]. I had never had any experience with mental illness before, so it was a really foreign experience for me. At first, I didn’t tell people what was going on because I was hanging on and trying to understand. I was so lost and trying to figure out what resources might be available to us – all this takes time.

I was receiving multiple calls a day from a highly distressed teenager. I cancelled a conference presentation and a few other significant commitments in order to be more available to my daughter. Thankfully, I work part-time and have a lot of autonomy and flexibility in my work. Eventually, I started telling a few close colleagues and my manager. I had understanding colleagues and collaborators which was really great.

Did you access any UBC specific resources during this time?

The mindfulness challenge. I had done it before, but maybe because of the situation, I felt it was more helpful this time around and I was more into it. That was probably the most helpful resource that I was able to access and make use of.

How are you and your daughter doing at this time?

She’s doing much, much better. She still experiences anxiety, which I think is the normal course of affairs, but she’s transformed. I see her smile, she has energy. I look into her face and it’s a different person. Our relationship is back to what it was.

The amount of crying and the amount of distress I felt in the fall was unlike anything I’ve experienced before, so the fact that she’s better, I’m better. I feel so lucky to have found a great therapist and nutritionist who have been able to support us. And I’m grateful for the support that we have at UBC in terms of benefits. In terms of flexibility and financial supports, it’s big.

Recognizing that eating disorders can have life-long implications, what are you doing to stay resilient and support your continued health and wellbeing?

The ability for me to be present for my daughter has been very important. I’ve been dabbling in mindfulness for a while, and I would say this [experience] really required me to be present. Because when she needed me, I had to let everything else go and be with her. Now, when my head starts to worry that this could come back, what if it happens when she’s not under my care and things like that, I try and bring myself to the now and let go of the worry. It’s too easy to slip into the what-if’s. I  subscribe to the Headspace app which helps me keep up my mindfulness practice.

What does being a member of the UBC community mean to you in light of your recent challenges? 

I have a supportive manager, as well as fabulous colleagues: they are good friends and people that I trust to be myself around. To be able to speak with colleagues and to let them know this is what’s going on for me has been important.

If you could offer advice to managers or supervisors on campus who don’t have experience in supporting their staff members in a time like this, what would you tell them?  

Try and learn a little bit more about the experience that the person [staff member] is going through.  I was able to tell my manager that my daughter has an eating disorder and that it is stressful, and it might have been helpful for me to say what that meant for me day-to-day. Ask the person, “What is important for me to know about [what you’re going through]?”

Do you have any suggestions or advice to offer to those who may be experiencing a similar challenge?

Do not suffer alone and do not wait. Access [available] help and resources as soon as possible. The change that we started to see as soon as my daughter started eating was encouragement enough to keep going. I started to see glimmers of recovery. Eating disorders are under the big umbrella of ‘mental health’, but it really is a specific area that needs specialized support. The most important thing is to find the support you need to get your child eating, and for us that was an amazing nutritionist. We are lucky, in this big city, that there are some fabulous and specialized therapists as well as other resources.   Consider joining an online support network for people caring for someone with an eating disorder (FEAST-ED).

Why did you want to share this story with us and our Healthy UBC readers?

If this story can help one person, I will be happy. This is the hardest experience I’ve ever lived through.  I felt so lost and so alone and so sad. My daughter and I want to share our experience to help others who may be going through something similar. During the fall, when my daughter was struggling through her recovery, I thought, many times, of how much easier it would be to be gone from this earth. I want people to know that getting help for an eating disorder is not easy, but there are ways forward.

To learn more or to support a person struggling with an eating disorder, please access the following resources:

At UBC

In the community

 

Photo credit: Isabeau Iqbal

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Five Ways to Show Your Body Some Love

By Miranda Massie on February 5, 2019

Recent life events have reminded me of just how fragile our health can be. It is something we often take for granted, until it fails us in some way. These setbacks can leave us feeling betrayed by the very vessel that is supposed to protect and sustain us.

Sometime we don’t want to move. Sometimes we can’t. Sometimes it hurts. And sometimes, our minds are focused on other things. It can be easy to focus on all of the things that are going wrong, and not leave space for what might be going right.

Regardless of where we are in our individual journeys towards health, there are lots of ways to spark inspiration and progress. Below is a diverse list of ideas to prompt some acts of love for our bodies and minds.

  1. Try 20-Body Positive Affirmations (Popsugar Fitness)
  2. Take a Virtual Health Check-up (UBC Health, Wellbeing and Benefits)
  3. Use a stretch prompter recommended by UBC Ergonomics or download a break reminder like Stretch Clock, Stand up! or Workrave.
  4. Wear Your Active Wear on February 28
  5. Connect physically with others (The Guardian)

This month, I encourage you to find a way to show your body some love. Try focusing on the parts of your body that you love instead of loathe. Perhaps change your routine to allow for more sleep. Maybe book a check-up or a massage. You might indulge in your favourite foods.

However you go about it, aiming a little gratitude towards your body can go a long way to supporting your physical and emotional health.

All my best,
Miranda

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Thriving Faculty: Lesley Lutes

Thriving Faculty: Lesley Lutes

By Melissa Lafrance on February 5, 2019

This month, we feature Associate Professor Lesley Lutes, Director of Clinical Training in the Department of Psychology at UBC Okanagan. She recently spoke at the Mind of Mine Mental Health Forum hosted by UBCO for Bell Let’s Talk Day. Learn how she finds time to manage all the different hats she wears and still help change how people see healthcare, whether it is mental health or physical health.

What are the central challenges you face in your role as faculty?

One word: time. As a faculty member, our roles are to excel in teaching, research and service…I take all of my roles very seriously – from getting my doctoral program accredited, to running long-term randomized studies on weight loss, depression and diabetes here in Canada and the US, to mentoring and advocating for undergraduate and graduate students, to supporting my faculty members. I try to give it my all. That results in sometimes not really having enough time to do it all.

How do you manage these challenges to your time?

I try to give 100% of my attention to the task at hand, so that at least I give what I am doing my full focus.

In your role as faculty, can you describe your experience balancing work-life commitments?

I have come to realize, appreciate and embrace – even celebrate – the idea that I can’t do it all. As a faculty member, wife and mother of two young children, I have multiple things in my life that command time, attention and effort. Therefore, I do several things.

First, I enlist help – and lots of it! For example […] I hire a young woman three afternoons a week to help clean up, do dishes and prepare a meal so that when we get home, there is a clean house with dinner on the table and a wonderful person there to greet us! This way, I can focus more on being with my kids and husband when I am at home.

Second, I do self-care/down time – it is a must! I am less efficient, more stressed out and exhausted when I am not exercising, sleeping well or eating well. So, I make sure to attend a fitness class on the weekend, book a regular massage and watch at least one romantic comedy a week!

Third, I minimize distractions. I am not on any form of social media. I signed off about eight years ago and have not regretted it. Research has consistently shown that in addition to losing many hours of time, increased social media use is linked to higher rates of depression, anxiety and lower subjective wellbeing.

Also, I took email off my phone about six months ago and it has been wonderful! Don’t get me wrong, I am on email A LOT. However, I have to be intentional about it. […] If there are urgent issues/emergencies, my graduate students and faculty have my cell phone number. That is very different than always being connected. I think this has made me more efficient [and] not mentally cluttered with the constant onslaught of emails/requests/to-dos. 

Are there any specific initiatives and/or research you are involved in that promote health, mental health and wellbeing?

As a clinical health psychologist, my research focuses on physical health, mental health and wellbeing – which I love! For example, we just finished a three-year clinical trial in North Carolina (where I worked for eight years before coming back to Canada in 2015). We looked at 140 patients in primary care that had both diabetes and clinical depression. Instead of treating the diabetes, we focused on treating their depression with a behavioural health consultant embedded in the primary care practice. […] After just 16 visits (across 12 months), they decreased their HbA1c (or ninety-day average blood sugar) by almost one point – a 20% reduction! We are currently working on a grant proposal to test a larger-scale dissemination of this integrated care approach.

Can you tell us about the new Walk-in Wellbeing Clinic that opened at UBC Okanagan last fall?

[It’s] like a walk-in medical clinic…a same day service, no appointment necessary, no referral needed, free clinic where you can get support. [It’s] open to UBC students, staff and faculty on campus, but also to the greater Okanagan community.

We initially did a five-week, unfunded pilot that coincided with Thrive Week. In five Thursdays, we saw 48 patients from UBC and the greater community. We addressed things like stress, anxiety, depression, work-life balance, conflict resolution, substance use, homelessness and grief. […] Each patient worked with a graduate student in clinical psychology and registered psychologist in a 30 to 45-minute appointment to discuss current symptoms and challenges, and to develop an active, evidence-based plan to improve their health and wellbeing.

What actions did you take after the pilot?

I worked with my department and dean to discuss the importance of keeping [the clinic] going for 2019. I also met with two private donors about funding our clinic and now have grant proposals under review.

Moreover, I have been incredibly appreciative of the support by UBC administration, particularly Deputy Vice-Chancellor & Principal Dr. Deborah Buszard, who immediately wanted to know more about the clinic, see a proposal, and had me meet with senior leadership regarding what we would need to make this clinic a permanent offering on campus.

We hear you are also working on trying to expand daycare spaces at UBCO?

We are currently working on a partnership grant between UBC and the not-for-profit daycare operating on the campus, encouraging the BC Government to expand the daycare. As a mother who had to delay starting my position here because of the lack of daycare available, and as the vice-president of the daycare board where we are seeing a three-year waitlist for spots, we needed to do something. […] This $1 million-dollar grant would increase the infant-toddler spaces – the most urgently needed and in-demand – by 60% percent.

We don’t know how you do it all!

People often say that to me! I say to them – I don’t! I have amazing administrative staff at the university, a supportive and patient husband at home, and the blessing of all of my family in the Okanagan.

People deserve to have barrier-free access to mental health services. People deserve to have excellent childcare. I almost never make cookies, and truthfully, my husband does most of the shopping. But I can support great students, faculty and important initiatives. That makes me thrive everyday: it propels me, inspires me and fulfills me.

I say find what inspires you and go do it – and take care of your healthcare!

The Thrive Walk-in Wellbeing Clinic at UBCO is open every Thursday from 10:00 a.m. to 3:00 p.m. in ASC 168. No appointment necessary. For more information, call the clinic at 1-250-807-8241.

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Take a Moment to Arrive

Take a Moment to Arrive

By Miranda Massie on January 8, 2019

Welcome to a new term and a brand new year. By the time some of you are reading this, your work will be well underway. My typical day jumps from one workshop to the next and one project to the next, seldom leaving time for pause, reflection, or celebration.

Before things get too hectic and we really start to feel the pressure, I’d like to take a moment to arrive – where we have the space to take a deep breath, to reflect and to pat ourselves and others on the back for a job well done. Try it with me.

Inhale 1, 2, 3, 4, 5…

Exhale 1, 2, 3, 4, 5…

Inhale 1, 2, 3, 4, 5…

Exhale 1, 2, 3, 4, 5…

If you’re looking to incorporate a moment to arrive into your day, or even your team meetings, follow the instructions below:

  1. Pause before you begin a meeting, group activity or task.
  2. Invite everyone to take 1 minute to focus their attention on breathing.
  3. Allow the body and mind to settle and focus on what you are about to begin.

This month, I encourage you to take a moment to arrive – whether it’s at your desk, for a meeting or to connect your mind and body. Acknowledge the past and allow yourself to start fresh and anew.

We accomplished a lot last year and many of you took the time to share your feedback and tell us how Healthy UBC supports your wellbeing. Here are some of my (and your) favourite articles from 2018:

Thank you for your kind words, your support for our efforts in workplace wellbeing and for your brave examples of hard work and commitment to lift up the people of UBC.

All the best for 2019!

Miranda

References:
Search Inside Yourself Leadership Institute (“Minute to arrive”)

Photo credit: Miranda Massie

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Free Events This Month: January 2019

By Melissa Lafrance on January 8, 2019

QPR Suicide Intervention Training | January 23 | 9:00 a.m. – 11:00 a.m.

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.

Parenting Tips: How to Talk to Your Kids about Sexual Health | January 23 | 12:00 p.m. – 1:00 p.m.

The prospect of talking to your children about sex and sexual health can be a difficult one, but these conversations do not need to be feared or avoided. Why not arm yourself with knowledge, age-appropriate information and fantastic resources? Learn how to speak to your children about comprehensive body science and sexual health information. You will also take away a helpful formula for answering questions and discover some fantastic resources for both parents and children of any age. Help provide your children with the tools to keep themselves safe and to make healthy and informed decisions. Find out more and register now.

Sit-Stand Desks & Platforms | January 24 | 9:30 a.m. – 10:30 a.m.

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.  

Ergo Your Office Tutorial | January 24 | 11:00 a.m. – 12:00 p.m.

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.

Self-care for the Caretaker | January 29 | 12:00 p.m. – 1:15 p.m.

Incorporating aspects of Self-Care 101, this session is designed for those working in front line or helping roles on campus such as advisors, managers, supervisors, faculty and student support staff. In addition to learning about personal self-care (the body’s stress response and how to identify these responses in themselves), participants will explore the benefits and risks of supporting others while identifying ways to create and maintain supportive and safe environments.  It offers an opportunity to take a stress index, explore what self-care means and to identify key UBC resources that can be engaged to support work life integration while reducing burnout.  Find out more and register now.

The Working Mind for Managers | January 31 | 9:00 a.m. – 4:30 p.m.

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.

30-Day Online Mindfulness Challenge | Begins Every Monday

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.

Coming in February:

The Working Mind for Employees | February 25 | 9:00 a.m. – 12:30 p.m.

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. 

Office Ergo Rep Training | February 26 | 1:00 p.m. – 4:00 p.m.

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.

Community Health News: January 2019

January 2-31: Sexual Assault Awareness Month

January 7-13: UBC Recreation Free Week

January 21-March 24: UBC Walkabout (Faculty of Education)

January 21: Lunar New Year celebrations (UBC Alumni Centre)

January 24:  Global Health Conference (UBC School of Population and Public Health)

January 26: First Year Educators’ Symposium (CTLT)

January 29: Sing! Sing! Sing! Drop-in Choir (UBC Wellbeing)

January 31: Staff & Faculty Drop-in Choir Practice (UBC Wellbeing)

February 1-28: Move UBC Month

Photo credit: UBC Communications and Marketing

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Self-compassion: The Gift that Keeps on Giving

Self-compassion: The Gift that Keeps on Giving

By Miranda Massie on December 5, 2018

Imagine you have a close friend who is feeling stressed and overwhelmed, and they ask for your advice.  What words of encouragement and support might you offer?

  • “You’re doing great.”
  • “Look at what you’ve accomplished.”
  • “Give yourself a break.”
  • “Take some time for yourself.”
  • “What can I do to support you?”

Now imagine it is you that feels stressed and overwhelmed. Would you say these same things to yourself? Chances are, probably not. Typically, we are much harder on ourselves than we are on others.  Finding ways to be kind to ourselves is especially important at busy times of the year like this.

Self-compassion is strongly linked to our wellbeing. It can reduce negative mind states such as anxiety, depression, stress, rumination, perfectionism and shame. It can also increase positive mind states like life satisfaction, happiness, connectedness, self-confidence, optimism, and gratitude.1

Three ways to enhance self-compassion:

1. Reframe negative thinking patterns

Our minds produce a constant stream of thoughts, a large portion of which are negative. A key to reducing the impact that these thoughts have on us is to identify negative self-talk and to reframe it towards the positive. For example, when you are being hard on yourself, notice these thoughts and ask yourself if you would say these things to someone you love. If not, why would you say them to yourself?

Learn more about thinking traps and how to break them.

2. Focus on your practical wisdom

Sometimes it can feel like we are coming up short in aspects of our lives. When facing these thoughts, focus instead on your practical wisdom.2 We are all experts in something so discover what it is that gives you a sense of mastery and play to those strengths. Often these are skills and character traits that go unrecognized or underappreciated like empathy, intuition, altruism and self-reflection.

Read more about practical wisdom.

3. Acknowledge your emotional labour

We give a lot of ourselves to others, to our jobs, and to our communities — often doing so without realising or acknowledging the emotional energy that it requires. The emotional labour and effort we exert in managing and regulating our emotions in our personal and professional lives can impact our wellbeing.3  Acknowledging these efforts is a way of cultivating compassionate towards ourselves.

Other easy ways to practice self-compassion:

This busy holiday season, I invite you to be kind to yourself as well as those around you. Find ways to see the common humanity amongst us all and treat yourself with the same compassion and care that you do the people you love.

Warmest wishes to you, your colleagues and your loved ones this season.

All my best,

Miranda

References:

1 http://selfcompassion.org/
2 Eastman, C. A. (2016). Improving Workplace Learning by Teaching Literature: Towards Wisdom. Switzerland: Springer Nature. http://doi.org/10.1007/978-3-319-29028-7
3 Bierema, L. L. (2008). Adult learning and the emotional self. New Directions for Adult and Continuing Education, 120, 55–64. http://doi.org/10.1002/ace

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Free Events This Month: December 2018

By Melissa Lafrance on December 5, 2018

Office Ergo Rep Training | December 18 | 1:00 p.m. – 4:00 p.m.

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.

Sit-Stand Desks & Platforms | December 19 | 9:00 a.m. – 10:00 a.m.

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.  

Ergo Your Office Tutorial | December 19 | 11:00 a.m. – 12:00 p.m.

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.

30-Day Online Mindfulness Challenge | Begins Every Monday

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.

Coming in 2019:

QPR Suicide Intervention Training | January 23 | 9:00 a.m. – 11:00 a.m.

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.

Self-care for the Caretaker | January 29 | 12:00 p.m. – 1:15 p.m.

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 for Managers | January 31 | 9:00 a.m. – 4:30 p.m.

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 for Employees | February 25 | 9:00 a.m. – 12:30 p.m.

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

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Free Events This Month: October 2018

By Melissa Lafrance on October 3, 2018

Protective Effects of Restful Sleep | October 10 | 12:00 p.m. – 1:00 p.m.

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. 

Orientation Webinar: 30-Day Online Mindfulness Challenge | October 17 | 12:00 p.m. – 12:30 p.m.

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. 

30-Day Online Mindfulness Challenge | Begins October 29

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.

Wellbeing Series Part 1: Self-Care 101 | October 18 | 12:00 p.m. – 1:00 p.m.

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:

Ergo Your Office Tutorial | October 23 | 1:30 p.m. – 2:30 p.m.

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.

Sit-Stand Desks & Platforms | October 23 | 3:30 p.m. – 4:30 p.m.

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. 

Stress & Resilience Series Part 1: Bouncing Forward | October 24 | 12:00 p.m. – 1:00 p.m. 

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:

Office Ergo Rep Training | October 24 | 1:00 p.m. – 4:00 p.m.

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.  

Community Health News: October 2018

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

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Self-care: Your Fall Guide to Stress Management

By Miranda Massie on September 11, 2018

Welcome back to another academic year at UBC.

In our efforts to be our best professional selves to the populations we serve, we often overlook an important element: ourselves. It’s tempting to prioritize everything and everyone above ourselves, particularly during busy times of the year like September. The general sense of overwhelm can lead to increased stress, and if we’re unable to manage this stress, we tend to fall into negative behaviours that can result in ill health (mental, physical and emotional).

So what’s the solution? Instead of a one-off activity (that will ultimately find its way to the bottom of our to-do list), utilize self-care as an ongoing stress management tool. It’s best implemented through activities and practices that are small, manageable and either low-cost or no-cost; you’ll reduce as many barriers as possible and increase success.

There are effective ways to incorporate self-care in both personal and professional settings to enhance your overall resilience and reduce stress. If you are finding it difficult to come up with self-care strategies of your own, use some of our ideas below.

Strategies to inspire self-care in your professional setting: [1,2]

  • Set clear expectations of self and others.
  • Be open to help offered by others.
  • Share your feelings (with someone or with yourself).
  • Find ways to infuse humour into your day. Can you see the lighter side of situations or interactions?
  • Make a fulfillment list: write down the aspects of your job that you find the most rewarding, fulfilling and nurturing. Keep it handy.
  • Try the ‘3 Things a Day” rule. Start your day by listing three, non-negotiable tasks that you want to accomplish and schedule your day in order to prioritize them. It gets things done while producing a sense of accomplishment.

Strategies to incorporate personal self-care: [1,2]

  • Make gratitude Post-it Notes.
  • Start eating breakfast or add protein to your breakfast.
  • Spice up your water. Try flavoured or fizzy water to encourage hydration.
  • Stand, stretch or change the position that you are in at the top of every hour.
  • Create a sleep routine to encourage quality sleep.
  • Take a 5-minute digital detox (no devices!)

This month, I invite you to try implementing just one new self-care strategy using the examples above. I hope that it will help to keep your own wellbeing in mind while you’re working and serving our broader UBC communities.

Happy school year!

All my best,
Miranda

References:

[1] The Resilient Practitioner: Burnout and Compassion Fatigue Prevention and Self-Care Strategies for Helping Professionals, Skovholt and Trotter Mathison, 2011.
[2] Transforming the Pain: A Workbook on Vicarious Traumatization, Pearlman & Staff, 1996.

Photo Credit: UBC Communications & Marketing

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