self-care

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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Free Events This Month: September 2018

By Melissa Lafrance on September 11, 2018

The Working Mind for Managers | September 18 | 9:00 a.m. – 4:30 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 managers, supervisors, deans and department heads. 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. Managers will acquire 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 about the training.

This training is currently full. Email efap.info@ubc.ca to be placed on the waitlist.

QPR Suicide Intervention Training | September 26 | 9:30 a.m. – 11:30 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.

Ergo Your Office Tutorial | September 26 | 12:00 p.m. – 1:00 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.

Sit-Stand Desks & Platforms | September 26 | 2:00 p.m. – 3:00 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.  

The Working Mind for Employees | October 2 | 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. 

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.

Coming up in October…

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. 

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 & 3 of the series:

Community Health News: September 2018

September 4-October 4: UBC Campus Challenge

September 10-16: UBC Recreation Free Week & Fitness Facility Open Houses

September 15: Mysterious Barricades: A cross-Canada concert for mental health

September 19: Learning the Basics of Herbal Medicine Part 1 (UBC Farm)

September 20: Harvest Feastival

September 21: Fall Softball Classic

September 22: UBC Homecoming

September 25: What’s In a Name? Navigating Mispronunciation and Misgendering with Grace (Equity and Inclusion Office)

September 29-30: Day of the LongBoat

UBC Okanagan:

Ongoing: Weekly mindfulness drop-ins

Photo Credit: Miranda Massie

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Make a Connection: Get EFAP Support for Any Type of Relationship

By Melissa Lafrance on July 4, 2018

Many of us connect with people on a daily basis – whether at work, school, home or the various points in-between. Some of these connections can develop into relationships, and it’s these important relationships that can both sustain and drain us. In this month’s Benefits Spotlight, let’s look at the wide range of support services available through UBC’s Employee and Family Assistance Program (EFAP).

Jordan’s Dilemma: When Opportunity Knocks Too Loudly

Jordan recently joined a new department at UBC and has moved from working in a closed office to a large, shared workspace. He works on very detailed projects that often requires concentration and quiet. Since moving to the new space, he has experienced some challenges in getting his work done on time. Jordan wants to take action, but isn’t sure how to approach his new colleagues or supervisor about this. Jordan doesn’t want to be seen as a problem employee or ungrateful for the new opportunity, but he’s becoming increasingly anxious about his workload.

How EFAP can help:

UBC’s EFAP provider, Morneau Shepell, offers support to resolve any work or life challenges. Their aim is to help employees like Jordan lead a healthy, happy and productive life. From learning how to resolve workplace conflicts to communicating more effectively with colleagues, EFAP is available 24/7 to provide immediate and confidential support. Morneau Shepell delivers support services in a number of ways, including in-person, over the phone and through the web. Choose the format that works best for you. To book services or to learn which service is right for you, call the Shepell Care Access Centre at 1-800-387-4765 or visit www.worklifehealth.com.

Ali’s Dilemma: When Leading a Healthier Lifestyle is Easier Said Than Done

Ali has been told by her family doctor that she has high blood pressure. In addition to medical treatment, she has been advised to live a more active lifestyle and make minor dietary changes in an effort to manage her weight. Ali is uncertain how to safely integrate the right level of fitness activity into her already busy schedule. As well, while Ali has been considering going vegetarian or at least adding some vegetarian meals to her diet, she feels overwhelmed and unsure of how and where to start.

How EFAP can help:

Did you know that you can access EFAP for physical health and wellbeing support? If your story is similar to Ali’s, contact Morneau Shepell for health coaching. You’ll receive support with physical health issues and risk reduction plans. Naturopathic services are also available to those looking for holistic care and advice. If you prefer to take your own initiative, visit the www.workhealthlife.com website to access a wide range of self-directed resources, including helpful articles on health and wellbeing, career and workplace, legalities and finances, life events and more. (Note: Please enter “University of British Columbia” as your organization)

Sidney’s Dilemma: When Self-care is as Important as Eldercare

Sidney is exhausted. Between caring for two young children, managing a service team of 12 at work, and looking after an ailing mother, Sidney has no time for themselves and feels stressed all the time. Eldercare duties are becoming increasingly difficult as their mother is showing early signs of dementia and has fallen twice this month. Sidney is beginning to wonder if it might be time to explore long-term care facilities, or at the very least, some additional support. Sidney struggles with feelings of guilt surrounding this decision and has no clue where to start or who to turn to for support.

How EFAP can help:

At the heart of Morneau Shepell is their professional, confidential counselling services. They recognize that with our aging population, more and more people like Sidney will require support for their eldercare relationships. For professional individual, family or couples counselling related to your particular relationships or dynamics, contact the Shepell Care Access Centre at 1-800-387-4765 or visit www.worklifehealth.com.

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Free Events This Month: May 2018

By Melissa Lafrance on May 3, 2018

Eldercare 101 | May 10 | 12:00 p.m. – 1:00 p.m.

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. 

Wellbeing Series

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. 

Sit-Stand Desks & Platforms | May 22 | 1:30 p.m. – 2:30 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. 

Ergo Your Office Tutorial | May 24 | 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.

QPR Suicide Prevention Training | June 13 | 1:30 p.m. – 3:30 p.m.

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.

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Give the Gift of Self-Compassion

Give the Gift of Self-Compassion

By Miranda Massie on December 7, 2017

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.

Practicing 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?

  • Practice self-kindness instead of self-judgement.This means accepting our imperfections with empathy instead of shame and criticism. The more we cling to aspirations of perfection, the more we judge the end result. Recognize and value the massiveness of what we try to do each day and know there will be situations, histories and events beyond our control and that these are not a reflection of our worth or character.
  • Look for common humanity instead of isolation.This involves acknowledging that we may face difficult situations, but we are not alone in doing so. Trials and tribulations are part of the common human experience, and they are ones that we do not have to face alone.
  • Try mindfulness instead of over-identification. This is working to process negative emotions in a constructive way in order to avoid emotional reactivity and negative thought patterns. Reflect on how you are more than your external achievements and that internal accomplishments are worth just as much.

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:

[1] http://selfcompassion.org/

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Ways To Explore Your Spiritual Side

By Melissa Lafrance on December 7, 2017

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.

Assess Your Spiritual Wellbeing

Take a moment to reflect and evaluate your own spiritual wellbeing with this brief quiz:

  1. Do I make time for relaxation in my day?
  2. Do I make time for meditation or prayer?
  3. Do my values guide my decisions and actions?
  4. Am I accepting and open to the views of others?
  5. Do I feel a sense of hope and have a positive outlook on life?

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.

Resources for Staff and Faculty

Reference:

[1] https://wellness.ucr.edu/spiritual_wellness.html

Photo credit: Melissa Lafrance

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Five Days and Fifteen Ways to Thrive

Five Days and Fifteen Ways to Thrive

By Miranda Massie on October 25, 2017

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.

Fifteen Ways to Thrive (in Five Days)

Day 1: Feel Good Foods
A well-balanced, nourishing diet helps us all to thrive, fueling important academic and professional work.

Try:

  • Eating breakfast or adding protein to your breakfast (egg, peanut butter, cottage cheese)
  • Trading your caffeine for flavoured (lemon, cucumber) or fizzy water
  • Buying yourself a small, feel-good treat

Day 2: Active Movement
Moving more can improve both mental and physical health, and impact academic and professional success.

Try:

  • Walking briskly for 10 minutes today
  • Standing for five minutes at the top of every hour
  • Dancing around your house for the length of one song (suggestions)

Day 3: Thriving Spaces
Environments, both built and natural, play an important role in facilitating physical, mental, social and ecological wellbeing.

Try:

  • Breathing in fresh, outside air for five minutes
  • Making your bed with fresh sheets
  • Spending 30 minutes somewhere with exposure to natural light

Day 4: Resilience
Reducing stigma, a supportive campus culture, and access to resources are key to improving resiliency and coping skills.

Try:

  • Writing a gratitude Post-It (list three things you are grateful for in two minutes or less)
  • Taking five deep breaths, counting to five on each inhale and to five on each exhale
  • Laughing at a funny movie, meme or video

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:

  • Putting away or turning off your phone (and other electronic devices) during all meals today
  • Talking to a friend (or a pet if they are a better listener)
  • Asking for or accepting help from someone else, even if it is for something small

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

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Benefits, Boundaries and Burnout: The Truth About Caring

Benefits, Boundaries and Burnout: The Truth About Caring

By Miranda Massie on September 13, 2017

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]:

  • Burnout: Gradual mental and/or physical feelings of detachment, exhaustion and negative feelings associated with frustrations or a perceived inability to make a difference
  • Compassion Satisfaction: Positive emotions and satisfaction received from helping others
  • Compassion Stress (a.k.a. Secondary Traumatic Stress): Negative reaction experienced by a caregiver in response to an indirect event (something experienced by someone else)
  • Compassion Fatigue: State of burnout or exhaustion as a result of prolonged compassion stress

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]:

  • Read a book on your own or with your child
  • Listen to a favourite playlist/song
  • Savour a bath or shower
  • Find ways to laugh
  • Keep your work environment bright and cheerful (plants, flowers, pictures, art)
  • Snuggle with a pet
  • Write in a journal (try The Five Minute Journal!)
  • Meditate, reflection or prayer
  • Take breaks
  • Spend time in nature
  • Establish a sleep routine
  • Check out this video of people sharing their self-care routines (BuzzFeedBlue)
  • Use the Self-Care chart below (@instadoodles)

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

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