Join Home-to-Home, a seniors’ advisory and assistance business, for a one-hour session on eldercare planning and management. Learn how to develop eldercare plans related to housing, avoid crisis situations, access resources, budget, understand legal considerations, and gain a greater awareness of the eldercare options and resources available to you and your loved ones. Find out more and register now.
Part 1: Self-Care 101 | May 17 | 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.
Part 2: Bouncing Forward, Building Resilience | May 30 | 12:00 p.m. – 1:00 p.m.
As we face the constant flux of change and complex challenges, it’s important to look at how we build our personal resilience. Resilience is foundational to the prevention of stress and to increase our capacity to cope with and recover from adverse events. This interactive session will provide an opportunity to talk about the current state of employee mental health in Canada, explore the core components of resilience, and share evidence-based strategies and resources for building resilience. Find out more and register now.
Part 3: Workplace Wellbeing | June 12 | 12:00 p.m. – 1:00 p.m.
For us to succeed at work, we need to understand how we can be our best selves, and that includes understanding how we can focus on our wellbeing at work. Join us to learn what UBC is doing to support workplace wellbeing, and how you can tap into existing resources and community networks to build a supportive workplace environment.
This session will explore the strategies, tools and resources available to support your individual wellbeing as an employee and will explore how workplace wellbeing can be enhanced through our everyday interactions, practices and operations. 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.
QPR Training is an internationally recognized suicide prevention program designed to help you question, persuade and refer individuals in crisis. QPR is 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 them resolve crises. Find out more and register now.
In the true spirit of the holiday season, I feel it is important that I not only be honest with myself, but with you as well. This fall was tough: it was probably the most demanding, hectic and draining fall that I have experienced in many years, at work and in my life outside of work. The upside is that I’ve been able to share my wellbeing work with large numbers of the UBC community, and that I’ve handed in my last school paper for the semester. It was a rewarding and meaningful time, both personally and professionally, and I hope the same is true for you. Even so, I’m conscious of the fact that my personal gas tank is hovering on empty as I push myself towards the finish line that is my holiday break. As we find ourselves in the middle of yet another busy season (one that is sometimes overshadowed by consumerism, busyness and all manners of excess), I’m experiencing a lot of internal questions:
Could I be doing more? Should I be doing more? Why do I feel guilty when I’m not working or studying? Have I let others down? Am I capable? What should success look like?
In sharing these vulnerable thoughts and insecurities recently with friends and now with you, I’m reminded of a practice that is often overlooked but one imperative to our survival – especially at this time of year: self-compassion.
What is self-compassion?
It is taking the time to treat ourselves the same way that we would treat a loved one, whether they’re two-legged, four-legged, winged, etc. It is acknowledging that we, too, deserve care and comfort during stressful and difficult times. It is the act of silencing our inner critic in the hope of accepting that we are entitled to a break.
Why is it important?
Self-compassion has been strongly linked to wellbeing. It can lead to reductions in negative mind states such as anxiety, depression, stress, rumination, thought suppression, perfectionism and shame. It has also been found to increase positive mind states like life satisfaction, happiness, connectedness, self-confidence, optimism, curiosity and gratitude [1].
How do you start?
Want to learn more?
Watch this two-minute video for tips on practicing self-compassion
Or, listen to this 10-minute guided meditation for self-compassion:
This holiday season, as a reminder of the true meaning and spirit of this time of year, I invite you to give yourself the gift of self-compassion. Take it slow and be kind in your expectations of the self. Cut yourself some slack. Find new ways to silence that internal critic and replace it with a voice of kindness and charity. And I promise to try and do the same for myself as well. As 2017 closes, let’s get ready to meet the New Year with fresh eyes and an open heart.
Warmest wishes,
Miranda
References:
This month’s Healthy Path is all about self-reflection and exploring our spiritual wellbeing, which is a fitting topic with the holiday season right around the corner.
Spiritual wellbeing is unique to each individual and involves values and beliefs that help provide a purpose in our lives. In general, spirituality is the search for meaning and purpose in human existence and can involve working to balance our inner needs with the rest of the outside world [1].
Spiritual wellbeing may not be something that you often think about, yet its impact and influence on your life is unavoidable. Spirituality also involves being tolerant of others’ beliefs and to live and act authentically in a way that is consistent with our values and beliefs. For some, spirituality may be equated with traditional religions such as Christianity, Hinduism or Buddhism, while for others, it may mean growing personal relationships with others or through a connection with nature.
You can live your life with purpose if you are purposely self-aware. If purposeful self-awareness is an unfamiliar concept, there are activities you can practice that can eventually instill self-awareness.
Nurturing our personal needs and allowing ourselves to truly relax, regenerate and recharge in meaningful ways is important for our own self-care. Keep in mind the big picture, think about what is meaningful to you, and be mindful of your surroundings to truly savour the moments and experiences you encounter this holiday season – whether it’s with your family, friends, strangers, other beings or with yourself.
Here are some articles for you by Shepell, UBC’s EFAP provider that can help you prepare yourself emotionally for the holiday season get-togethers with a guide to holiday peacekeeping. Learn how you can improve your relationships with others and improve your relationship with yourself.
Note: Please enter “University of British Columbia” as your organization to access Shepell articles.
Take a moment to reflect and evaluate your own spiritual wellbeing with this brief quiz:
If you answered ‘no’ to any of the questions, that may be an area to work on exploring and improving. These feelings may also be related to other causes and there are some resources available to help you understand them.
Ways You Can Improve Spiritual Wellbeing
1. Be still, be quiet. Take time for yourself, even if it is for five minutes as you wait for the bus or when you go to bed. Try to disconnect from electronic devices and just be in the moment.
2. Practice being non-judgmental and having an open mind. Take five deep breaths to gather your thoughts before responding or reacting to a situation or person.
3. Be mindful and/or meditate and/or do yoga.
4. Be kind to others and yourself.
5. Be grateful. Discover ways you can practice gratitude. (Note: Please enter “University of British Columbia” as your organization to access this article.)
6. Forgive. If it does not serve a purpose in your life and only causes you anguish, forgive and let it go.
7. Give back to others.
8. Become part of a community and maintain enriching relationships. Learn five ways to detox your relationships.
9. Remain receptive to pain or sorrow. These feelings can help us discover how spirituality can help us cope.
10. Do something outside of your comfort zone. Don’t be afraid to be challenged or to be (or act) silly. After all, the best memories are created when we come across unexpected moments, people or situations. They are often the ones we learn lessons from the most. These lessons allow us to discover nuances within ourselves and build our knowledge and values, thereby creating stronger meanings in our lives.
Reference:
[1] https://wellness.ucr.edu/spiritual_wellness.html
Photo credit: Melissa Lafrance
It can be challenging to stay resilient in the face of life’s challenges, but the good news is that we all have the capacity to make small improvements to boost our mental health. These strategies and changes are individual, and what works to boost your positive mental health may not work for someone else.
It is nearly Thrive week at UBC and what is unique about Thrive are the variety of engaging and diverse events, activities and experiences to help each person thrive in their own way. Find a full list of the week’s events here.
For those unable to attend a Thrive event, participate online in the #LetsThriveUBC social media challenge. Each day of the challenge is centred around a theme based on UBC’s five wellbeing priorities.
Inspired by these themes – and because I get asked this a lot by folks across UBC – I created a list of suggestions to help you get started. Check out my tips for small actions you can take to thrive each day of the week.
Day 1: Feel Good Foods
A well-balanced, nourishing diet helps us all to thrive, fueling important academic and professional work.
Try:
Day 2: Active Movement
Moving more can improve both mental and physical health, and impact academic and professional success.
Try:
Day 3: Thriving Spaces
Environments, both built and natural, play an important role in facilitating physical, mental, social and ecological wellbeing.
Try:
Day 4: Resilience
Reducing stigma, a supportive campus culture, and access to resources are key to improving resiliency and coping skills.
Try:
Day 5: Key Connections
Diversity, equity, inclusion and respect are key values in building and sustaining environments where we can all thrive and be well.
Try:
You may not feel the results immediately, but over time all of these small actions can pave the way for improved resilience and help fine-tune our mental health.
We are well into the fall semester, and I know of many staff, faculty and students who are feeling the impact of work, academic and personal pressures. This month, I encourage you to take the time to care for yourselves so that you may be at your best to support those around you. Consider attending a special Staff & Faculty Pop-up Wellness Lounge (Nov. 2, 10 a.m. – 12 p.m.).
Happy Thriving!
All my best,
Miranda
References and further reading:
Digital Detox: The Beauty of Boredom
Happier.com: Celebrate the good around you
Hidden Gems for Mental Fitness at UBC Vancouver
Spinditty.com: Positive Vibe playlist – 77 Happy and uplifting Songs to Put you in a Good Mood
The Greatist.com: 7 Day Creativity Challenge
Thriving Places and Spaces at UBC Vancouver
Photo credit: UBC Thrive
Welcome back! The familiar September hum, indicative of the start of another academic year, is all around us and faculty, staff and students are as busy as ever. In particular, for those of our colleagues working in front-facing, advising or instructional roles, this time of year can be challenging as they are often required to put the needs and priorities of others well ahead of their own.
Our dedicated, passionate and enthusiastic staff and faculty are a huge part of what makes our UBC communities so unique, and in order to ensure that we remain at the top of our game for others, we must not forget ourselves.
Have you taken a lunch break this week? When was the last time that you stood up from your desk and stretched? Did you drink any water yesterday? Have you socialized with colleagues today?
The truth about caring for others is that it can leave us feeling amazing and exhausted. We can feel positive, proud, fulfilled and rewarded, yet experience anxiety, fear, resentment and frustration at the same time. These emotions are natural and even have names [1]:
When our roles are so tightly tied to the successes and achievements of others, it can be challenging to remember to care for ourselves. To be the most effective and successful in our work, we need to continually maintain our vitality and resilience. [2]
So how do we find the time to look after ourselves and recharge in meaningful ways? The key is to find small, manageable and affordable things that can be done on a daily basis to promote renewal while reducing immediate stress. A note of caution: we run the risk of setting lofty self-care goals that may not be realistic or attainable. This can lead to feelings of inadequacy and failure or make it easy to send goals to the bottom of the to-do list.
Example:
This month I invite you to consider your own needs along with those of the people that you are working for and working with. Reflect on what you do for your own self-care and try to find ways to incorporate these things into each day.
Self-care ideas [3]:
Here’s to an exciting and resilient September!
All my best,
Miranda
References:
[1] Mental Health Commission of Canada (3rd ed.). (2016). Mental Health First Aid.
[2] Skovholt, T. M., Trotter-Mathison, M. (2016). The resilient practitioner: Burnout and compassion fatigue prevention and self-care strategies for the helping professions (3rd ed.). New York; London: Routledge, Taylor & Francis Group. doi:10.4324/9781315737447
[3] Riordan, M.M. Self-Care Advice for Caregivers. Human Development, 22(4), 27-31.
Photo Credit: Melissa Lafrance
I recently went to Ottawa for a series of work conferences and was lucky enough to stay in a cute little Airbnb for a week on my own. It was amazing! Coming home to silence at the end of a busy day filled with presentations, networking and social events was a revelation. Perhaps this is because I have never lived alone. I often wonder if this is weird, or if I willingly bypassed one of life’s fundamental experiences.
During the week away, I felt more independent, confident and self-sufficient. I was able to appreciate and better understand the experiences and desires of others who seek refuge in quiet time or choose solo pursuits. As an extrovert, I find strength and energy in the presence of others and have found it more difficult to identify with those who prefer solitude.
The experience in Ottawa helped me to better appreciate those around me and to reflect on a newfound desire for more personal time in my life.
The theme for this month’s newsletter is all about relationships, and I might argue that the one relationship we can sometimes forget about is the one we have with ourselves. I have come to believe that my strong inclination to extroversion, combined with a fear of missing out (FOMO is a real thing!) have held me back from fully understanding and nurturing my relationships with myself.
Here are some suggestions from a self-proclaimed extrovert on how to renew your relationship with yourself:
Sit with your emotions
Don’t be afraid to feel things and to sit in your emotions for a while. There is a difference between experiencing emotions and being able to understand and acknowledge them.
Embrace the quiet
Sometimes it is okay to be alone with our thoughts. We live in a very busy world and periodic silence can be beneficial for our brains. Listen to this TED Talk: 4 Ways Sound Affects Us.
Share
Whether it be feelings, experiences or a nice meal, sharing parts of our lives with others can help us learn more about ourselves and to grow as individuals.
Work your strengths
Learn to understand and appreciate your strengths without minimizing the strengths of others who are different. Watch this video to learn about the individual strengths of both introverts and extroverts.
Living on one’s own can be a luxury and may not be an option for everyone, but it can be invigorating to find quiet places or moments to re-energize and reconnect with the self. This month, I encourage you to reflect on the relationships in your life that you appreciate and value and to look for opportunities to reconnect with yourself. It is self-preservation, not selfishness.
All my best,
Miranda
Sit-Stand Desks & Platforms – June 12, 10:00 – 11:00 a.m. (Location: Point Grey)Learn about the different types of sit-stand desks and platforms available. Understanding the pros and cons of each will help departments, staff and faculty decide which option is most suitable. Product samples will be available for participants to try out – experiencing first-hand how the different models impact positioning and workflow. Find out more and register now.
Planning a vacation in Canada or abroad? This information session will be useful for anyone wanting to know more about UBC’s travel benefits and how to be prepared in a medical emergency. Join UBC Benefits Specialist Stephanie Mah for a one-hour session to deepen your understanding of your travel benefits and ensure that your well-earned vacation is as stress-free as possible. Find out more and register 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, 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.
Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation and 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.
The three-part 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 both 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 from 12:00–1:00 p.m. on July 12, 19 and 25. Find out more and register now.
This boot camp will show you simple exercises and movements you can do to increase your cardio, core strength, flexibility and overall wellbeing. Find out more and register now.
Understanding mental health challenges can be difficult and knowing how to interact with someone who might be in a mental health crisis can be even more challenging. The goal of this session is to increase mental health literacy while providing tools and skills to respond effectively in a caring and respectful way. Participants will learn skills and knowledge to help better manage mental health problems in themselves, a family member, a friend or a colleague. Find out more and register now.
Thriving Campus features testimonials, contributions and personal experiences linked to health and wellbeing from UBC staff members. This month we feature Lynn Santiago, residence dining room manager of Open Kitchen and Hero Café + Market in Orchard Commons.
I am passionate about what I do and am incredibly fortunate to have found my “calling” very early in my career. It’s highly rewarding to relate to people about something as personal as food, and to see those familiar faces returning to dine at Open Kitchen over and over again.
Being part of the dynamic food program at UBC makes me highly motivated to take quality and food values to new levels, and to be part of the evolution of tearing down the “institutional cafeteria” stereotype. This includes introducing fresh new things to people’s palates and also learning from their dining experiences. Working closely with the culinary team, I contribute healthy and appealing menu ideas. In particular, I focus on being able to bring variety to guests with dietary needs.
Cultivating a work environment where laughter, smiles and “pleases” and “thank yous” are genuine and happen often is a huge part of my day. I am inspired whenever the wheels keep moving forward in a positive direction, exploring unchartered territory!
I thrive on lists. Honestly, I would be lost without my written notes and phone notepad. Another important technique I use is to keep a flexible schedule and set early deadlines, allowing for the constant detours that happen in my day.
For me, eating healthy isn’t an option, it’s a necessity. Open Kitchen Vegetarian Curry Chickpea Bowl and the Fruit Parfait Bar are my staples, and a beautifully crafted cappuccino at Hero Café is my daily treat.
My work week is very energy consuming and people focused, so my down-time is about self-nourishment and pressing the reset button. I tend to push myself so I am careful to listen to my body and get rest when I need it.
Wandering food shops and foraging for new ingredients to play with is my happy place. I devour books, lose myself in movies and connect with my people to stay grounded. Being out discovering and supporting owner/chef-run restaurants and travel feeds my constant curiosity of what’s going on in the culinary scene. I seek balance through travel, hiking, kayaking and camping – and embracing spontaneity keeps things fun and entertaining.
Lynn Santiago is the residence dining room manager of Open Kitchen and Hero Café + Market in Orchard Commons. A food and beverage management professional and entrepreneur, she is a graduate of Hospitality Administration at Vancouver Community College. Going into her 24th career-year, she has a diverse resumé that includes working with Starwood Hotels and Resorts, Marriott International, Kimpton Hotels and Diva at the Met with Iron Chef Michael Noble and Pastry Chef Thomas Haas. She has also offered consulting services and owned a specialty food store and an award-winning restaurant.
Lynn has competed at the national level in ball hockey and was a member of the 2011 Women’s Floorball Team Canada.
Welcome to December everyone! However hectic your fall term may have been, I hope it was meaningful and filled with success. We now find ourselves getting ready to launch into another busy season, one that can sometimes be overshadowed by consumerism, gift buying and all manners of excess.
I saw a really great ad the other day that urged: “Create memories, not garbage this holiday season”. In keeping with the newsletter’s theme of spiritual health this month, I want to share a gift with you that I hope will serve as a reminder of the true meaning and spirit of this time of year. My wish is that this gift will support you in making wonderful memories with family and friends as we approach the new year.
What is self-compassion? It is taking the time to treat ourselves the same way that we would treat a loved one or dear friend. It is acknowledging that we too deserve care and comfort during stressful and difficult times. It is the act of silencing our internal critic in the hope of accepting that we, like everyone else, are human and entitled to a break.
Experts believe that self-compassion involves three main actions:
Why is this important? I am reminded of the saying “Charity begins at home”. I believe that compassion begins within. In order to truly experience compassion and kindness for others, we must be willing to do the same for ourselves. We at UBC are fortunate to work with some of the most amazing, selfless and dedicated colleagues on this campus. If we truly want to continue supporting colleagues and serving students, we also need to be willing to go to bat for ourselves.
This holiday season I invite you to give yourself the gift of self-compassion. Cut yourself some slack. Silence that negative critic in your head and replace it with one of kindness and charity. Forgive yourself. Leave pessimistic self-talk and resentment behind and as 2016 closes, prepare to greet the New Year with fresh eyes and an open heart.
Warmest wishes,
Miranda
References:
https://www.scribd.com/doc/3550761/Shame-Resilience-Model-by-Brene
The summer is a wonderful time to take advantage of our outdoor spaces on campus. Looking for a quiet place to sit and socialize? Or perhaps an urban retreat for a little informal meditation or mindfulness?
Here are some hidden gems on campus to leave your mind refreshed and relaxed:
Shaded and cool, this beautiful green space is just one of the many you can find here. Plus, it’s free for UBC staff and faculty!
Arbour at the Botanical Gardens
Unlike a maze, the purpose of a labyrinth is to allow time and space for contemplation, reflection, meditation or prayer while following the path. Read more about how to walk a labyrinth for meditation here.
Vancouver School of Theology Labyrinth
Be honest, did you even know this existed? We didn’t, but are sure to be spending lots of quality time in this urban oasis in the future. Located on Health Sciences Mall, tucked between the Biomedical Research Centre and Koerner Pavilion.
UBC Hospital Waterfall
Not only does this space have a unique vantage point to the rest of the campus, but it offers a variety of seating options, a rooftop vegetable garden and calming water features.
UBC Nest rooftop garden
We hear a lot about relationships. There are love/romantic relationships, partnerships, work/colleague relationships, friendships and even ships that have sailed. In service of all these outside relationships, we often overlook or even neglect our most important relationship: our relationship with our own selves, or our self-relationship.
When we think about relationships, we often think about the ways in which we are connected and linked with another person. Our minds don’t often go right to our self-relationship. Having a healthy self-relationship can have an immense impact on our frame of mind, which influences our interactions, emotions, experiences and outcomes, and challenges can arise as a result.
Here are just a few things to keep in mind to improve your self-relationship:
Start by getting enough good quality sleep, which is absolutely essential to good health, effective functioning, and safety. Eight hours of sleep a night is optimum for healthy adults. Read more about sleep.
Maintain a healthy diet and physical activity regime, and continue taking positive steps in these areas. Check out our Fitting in Fitness and Healthy UBC Recipes resource pages.
We all have priorities in our lives, and it can sometimes seem that there is no time for taking care of ourselves beyond our basic needs. However, a balance is needed in all areas of our lives to build resilience. Caring for yourself involves intentional actions and effort to take care of our own physical, mental, and emotional health. What self-care looks like varies from person to person, but can be in the form of enjoying a bath, cooking, listening to music or podcasts, meditating, travel, exercising, or simply taking a five-minute breathing break in a quiet room to refocus. Check out more ideas for self-care.
This can take on many forms, and let’s face it, our world needs some love and kindness. Consider practicing loving-kindness meditation, which focuses on developing feelings of goodwill, kindness and warmth towards yourself as well as others. Download free audio recordings of guided meditations. Select the Loving Kindness Meditation link and go through the practice. You can choose yourself as the medication’s focus.
On a regular basis, ask yourself “what am I feeling?” and “what am I thinking?” Be curious as to why you are reacting a certain way or why certain things mean so much to you. Keep a journal and write down your thoughts, feelings and emotions. This can help you become more self-aware.
Positive mental health is a state of being in which social, emotional, and spiritual factors intersect to create a high level of functioning. Positive mental health can coexist alongside mental illness. Find out more about positive mental health.
Thrive is a UBC-specific initiative focused on building positive mental health for students, staff, and faculty and reducing stigma. Thrive week occurs each year during the first week of November and involves a variety of awareness building and knowledge sharing events. Learn more about Thrive.
Take a moment to look in the mirror and speak positive and uplifting words to yourself. Continue speaking these affirmations to yourself every day, and you will bolster your self-confidence and self-acceptance. Check out these 35 affirmations you can say to yourself or write on post it notes.
Many supportive resources are available for UBC staff and faculty. Check out this month’s Benefit Spotlight on healthy relationships to learn about resources you can access through the UBC Employee and Family Assistance Program.
The following resources are available:
