spiritual health

Self-compassion Can Be the Best Gift You Give Yourself

By Miranda Massie on December 2, 2019

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

Given all of the supportive research, why don’t we use self-compassion more often? Is it because we don’t know what it looks like, or maybe we think it’s a narcissistic or selfish practice?2

This time of year can be hectic and often leads us to feel like we’re not doing enough or that we “should’ be doing more. Instead, let’s give ourselves the gift of self-compassion as a way of counteracting the negativity.

3 Easy Ways to Hone Your Self-compassion

Practice affirmation

Affirmations can rewire our brains to think differently. These short, simply yet powerful statements are designed to help challenge our inner critic, while also boosting confidence and hope.3, 4

Pick your favourite from the list below and repeat it to yourself three times in your head, and then three times out loud. Try starting or ending your day this way for the rest of the week.

  • Today, I am brimming with energy and overflowing with joy.
  • I have been given endless talents which I will begin to use today.
  • I am worthy of celebration today.

Find your ‘why’

We deserve the space and time to uncover what we want out of life. By identifying and acknowledging our ‘why’ (i.e. our passions, goals, desires), we can instill a sense of purpose and motivation that can support us through difficulties and challenging times.5, 6  Try Quark at Work’s five-minute exercise for defining your purpose.

Manage the negatives

Our minds produce a constant stream of thoughts, a large portion of which are negative. One way to reduce the impact of these thoughts is to identify our negative self-talk and to reframe it to something kinder.

For example, when you are being hard on yourself, notice these thoughts and ask yourself what you would say to someone you love. You would probably express kindness, understanding or support.  With this positive sentiment in mind, say it to yourself.

Learn more about thinking traps and how to break them or consider taking UBC mindfulness training to help better identify negative thoughts when they arise. You can also try the following:

As you cozy up this season, I invite you to find ways to be kinder to yourself, as well as to others. Try to see the common humanity among us. Extend the same compassion and care inwards that you show outwards for the people you care about.

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

All my best,
Miranda

References:

1 http://selfcompassion.org/
2 https://greatergood.berkeley.edu/article/item/the_five_myths_of_self_compassion
3 https://ed.stanford.edu/sites/default/files/annurev-psych-psychology_of_change_final_e2.pdf
4 https://positivepsychology.com/how-to-practice-self-compassion/#affirmations-practice
5 https://www.developgoodhabits.com/your-why/
6 https://www.psychologicalscience.org/news/releases/having-a-sense-of-purpose-in-life-may-add-years-to-your-life.html

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Exploring the Connection between Neuroscience, Mental Health and Spiritual Health

By Halina Deptuck on December 2, 2019

When you hear “spiritual health”, what do you think of? Religion? Nature? Meditation?

It turns out that all of the above encompass spiritual health. There are five main components that make up spiritual health: meaning, value, transcendence, connection and becoming.1 And interestingly, all of these can manifest into unique spiritual experiences for different people. Essentially, spiritual health is all about finding, and experiencing, meaningful connections that enhance your wellbeing.

The neuroscience of spirituality

Over the past few decades, scientific interest in investigating the “neuroscience of spirituality” has taken off. This field of study uses neuroscientific methods to try and explain neural mechanisms involved in spiritual practices and experiences. While this is a challenging field of study, results show interesting links between the brain and spiritual experiences and practices.

What happens in our brains when we practice spirituality?

When you practice spiritual health, there are specific patterns of brain activity that occur. It’s plausible to think that, because spiritual experiences are unique to every person, our brains would respond differently based on the specific event or practice that we engage in. However, a group of scientists from Yale recently completed a study that found a common pattern of neurological activity across various types of spiritual practices or traditions.2 This means that when you engage in spiritual practice, your brain will respond in a pattern consistent to that of your colleague, neighbour, or partner — regardless of if you choose to pray, meditate, or go for a walk.

For me, watching the sunset at the beach is a spiritual experience. Based on the results of this study, when I am sitting in the sand with my friends, watching the sun dip behind the mountains, there are specific areas of my brain that actually decrease in activity. This decrease in activity is thought to be connected to the altered perceptions in the awareness of time and space that one often feels during a spiritual experience.

Can spiritual practice shape the brain?

Not only do our brains respond to spiritual practice in specific ways, but a number of studies have suggested that practicing spirituality actually has the potential to help shape the structure of the brain itself.3, 4 Most of this research has been centred around the effects of mindfulness meditation on brain structure.

Researchers have hypothesized that because meditation helps to balance attention, arousal and other emotional responses, it may play a contributing role in increasing the concentration of neurons (the brains nerve cells) in certain areas of the brain involved in perspective taking, emotional regulation, and concentration 4.

Mental health and spiritual health

Practicing spirituality is also linked to better mental health. On the whole, individuals who engage in spiritual practices or experiences tend to have better mental health exemplified by decreased feelings of anxiety, depression and a decrease in substance abuse.5

Part of the reasoning for this may be that spiritual involvement enhances social support, lays out guidelines for how to relate to others, provides suggestions for healthy living, and provides meaning to individuals.5

Practicing spiritual health

Practicing spiritual health shouldn’t be a chore. Because spirituality is personal and different for everyone, it is all about finding things that are meaningful to you and make you feel connected to things like yourself, others, or nature. Here are some ways you can enhance your spiritual health:

Photo credit: Tirthankar Gupta (Flickr)

Halina Deptuck is a recent graduate from the UBC Behavioural Neuroscience program and is interested in exploring the connections between the brain, mental health, and human behaviour.

References:

  1. Ghaderi, A., Tabatabaei, S. M., Nedjat, S., Javadi, M., & Larijani, B. (2018). Explanatory definition of the concept of spiritual health: a qualitative study in Iran. Journal of medical ethics and history of medicine, 11.
  2. Miller, L., Balodis, I. M., McClintock, C. H., Xu, J., Lacadie, C. M., Sinha, R., & Potenza, M. N. (2019). Neural correlates of personalized spiritual experiences. Cerebral Cortex, 29(6), 2331-2338.
  3. Ott, U., Hölzel, B. K., & Vaitl, D. (2011). Brain structure and meditation: how spiritual practice shapes the brain. In Neuroscience, consciousness and spirituality(pp. 119-128). Springer, Dordrecht.
  4. Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
  5. Koenig, H. G. (2010). Spirituality and mental health. International Journal of Applied Psychoanalytic Studies, 7(2), 116-122.

 

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Evidence-based Meditation with Spiritual Benefits

By Guest Contributor on December 5, 2018

Guest Contribution by Wendy Quan.

The most popular meditations I lead seem to be ones that have both evidence-based benefits and spiritual benefits. An active meditation known as Kirtan Kriya (pronounced ‘KEER-tan KREE-a’) is one worth trying.

What is Kirtan Kriya meditation?
This well-researched meditation practice involves hand movements, a mantra (repeated words or sounds), and visualization of the movement of energy.  Typically a 12-minute meditation, Kirtan Kriya stimulates the areas of the brain producing evidence-based results. The Alzheimer’s Research & Prevention Foundation explains it well in this article.

What are the researched benefits?
A UCLA research study conducted a 12-week study showing that participants who used this 12-minute meditation daily showed significant improvement in:

  • Memory
  • Executive functioning (mental processes for planning, attention, remembering instructions, juggling multiple tasks)
  • Depression
  • Resilience

How to do Kirtan Kriya meditation:
A good way to learn or practice is to follow a meditation recording and let it guide you. But once you know it, you can do it on your own if you wish.

Use the following instructions or view this instructional video to see how Kirtan Kriya is done.

  1. Touch your thumb with each of your other fingers, in sequence, applying pressure with each touch.  Do this with both hands at the same time.
  2. Sync the Sanskrit mantra, “Sa Ta Na Ma” with these finger touches.
  3. Imagine the movement of energy as a golden light coming in through the top of your head (your crown chakra), moving in an L shape and exiting through your forehead (the area between your eyebrows called the third eye).
  4. For 12 minutes, say the mantra and follow this format:
  • 2 minutes vocalizing out loud
  • 2 minutes as a whisper
  • 4 minutes silent
  • 2 minutes as a whisper
  • 2 minutes vocalizing out loud

Here is a guided meditation recording to support you through the practice of Kirtan Kriya.

The first time I led this practice with my students, their responses were fun to hear: “beautiful”, “calming”, “exhausting” and “powerful”.  One thing is for sure, this meditation makes you work, but in a beautiful way. Try it out and see what benefits you experience.

Wendy Quan, founder of The Calm Monkey, is an industry leader in training and certifying experienced meditators to become mindfulness meditation facilitators in their workplace or community. She combines change management with mindfulness meditation to help people through difficult change and is the creator of the Dealing with Change Toolkit.

Wendy is a certified organizational change manager who has been recognized as a pioneer by the Greater Good Science Center of the University of California, Berkeley, the global Association of Change Management Professionals and the Chartered Professionals in Human Resources. Her clients include Google, the government of Dubai, University of British Columbia, the U.S. Senate, and individuals and Fortune 500 organizations worldwide.

Photo Credit: Miranda Massie

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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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Treat Yourself: Why You Deserve a Gift This Holiday Season

Treat Yourself: Why You Deserve a Gift This Holiday Season

By Miranda Massie on December 7, 2016

book-by-the-fire

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.

Give yourself the gift of self- compassion

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:

  1. Self-kindness instead of self- judgement: Accepting our imperfections with sympathy instead of shame and criticism. The more we cling to aspirations of perfection, the more we judge the end result.
  2. Common humanity instead of isolation: Acknowledging that we may face difficult situations, and that we are not alone in this.  Trials and tribulations are part of the common human experience.
  3. Mindfulness instead of Over-identification: Ensuring that we process negative emotions in a constructive way in order to avoid reactivity and negative thought patterns.

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

Happy Holidays-MM

References:

http://selfcompassion.org/

https://www.scribd.com/doc/3550761/Shame-Resilience-Model-by-Brene

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Exploring Your Spiritual Side

By Melissa Lafrance on December 7, 2016

winter-forest

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.

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, or with yourself.

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.

Assess Your Spiritual Wellbeing

Where ever you find yourself, 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 feeling 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.
  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 as well. 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

https://wellness.ucr.edu/spiritual_wellness.html

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Why Do People Meditate?

By Miranda Massie on December 7, 2016

Mindful Moments

The spectrum of reasons why people become interested in meditation is vast. Choosing to meditate is a personal choice, and depends on many factors.  If you are considering trying meditation, maybe you don’t know why you should meditate, other than the fact that mindfulness and meditation articles are everywhere in the popular media, encouraging you to do it.

After teaching over 1,000 people to meditate, the most popular reason people want to learn to meditate has become clear to me:  stress management.  For those who stick with the practice, what they soon realize is that the benefits are many and often wonderfully surprising.

It is challenging to succinctly define the benefits of meditation, because everyone is different and will benefit in their own unique way.  Different types of meditation can produce different results.  However, one thing is clear to me:  if you cultivate the practice of meditation and make it part of your lifestyle toolkit, the more benefit you will see.

Simply put, here is why people meditate:

  • To better deal with busy and stressful lives.
  • To create more joy in life.
  • For spiritual growth.  Meditation does not need to be a religious or spiritual practice, but can be a beautiful practice to cultivate a connection with something bigger than yourself, whatever your belief system may be.
  • To improve their health. When the mind is calm, the body is calm, and it creates an environment for the body to heal.  The multitude of health benefits has been demonstrated in recent years, and continues to be actively researched. In fact, The Harvard Business Review is now recommending that health insurers cover wellness and prevention-oriented therapies that are both low-cost and evidence-based, as both yoga and meditation.  See: “Now and Zen: How mindfulness can change your brain and improve your health”

If you are already a meditator, keep observing your experiences in meditation and how it affects your daily  life.  If you are new to meditation, be open and  curious, and learn to observe how it benefits you.

Wendy Quan, founder of The Calm Monkey, is the industry leader helping organizations implement mindfulness meditation programs and combining change management techniques to create personal and organizational change resiliency. She trains passionate meditators to become workplace facilitators through workshops and online training.

Wendy is a certified organizational change manager who has been recognized as a pioneer by the University of California, Berkeley and the global Association of Change Management Professionals. Her client list includes individuals from around the world and organizations such as Google.  Her life’s purpose is to help people create a better experience of life.

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Discover your Holiday Helper

Discover your Holiday Helper

By Miranda Massie on December 4, 2014

The holiday season is upon us and my levels of anxiety are rising as I write about it.  Far too often, a time of year, meant to remind us about peace, compassion, love and self-reflection, can instead lead us to batten down the hatches and to prepare for the worst.

We spend our time trying to “survive” the holidays and expend our energy rushing, buying and worrying instead of savouring an opportunity to connect with loved one and to care for ourselves.

Outside of a health care setting, self-care refers to the cultivation of self, focused on nurturing our personal needs and allowing ourselves to relax, regenerate and recharge in meaningful ways.

In anticipation for this year’s season, I am already managing my anxiety levels as I think about demands on my time, things to buy, party invitations and social commitments.  This month I am sharing my holiday secret with you.

I have decided that my holiday helper will be a good book.

Books open windows to the familiar, the unknown, the ugliness in the world and the beauty of the human condition.  They are powerful entities that provide readers with escapism, travel, comfort, terror, laughter and a chance to understand something more, outside of ourselves.

Did you know that reading books is good for your health?

  • Reading can affect/transform individual personalities and self-perception.
  • Reading fiction provides cognitive and emotional simulations – we run stories through our minds, similar to a computer running a simulation.
  • Reading sharpens our social skills making us more empathetic and understanding.
  • Books and poetry provide therapeutic uses in counselling and cognitive therapies.
  • Literature can enable us to express and understand our feelings in a safe and imaginary setting.
  • Freud said, “Our actual enjoyment of an imaginative work proceeds from a liberation of tensions…enabling us…to enjoy our own daydreams without self-reproach or shame.”

Never underestimate the healing properties of a good book.

This month, I invite you to identify your holiday helper and administer a little self-care in order to delight in the moment, instead of just surviving through it.

What I have been reading lately:

References:

Bruneau, L. & Pehrsson, D-E. (2014) The Process of Therapeutic Reading: Opening Doors for Counselor Development. Journal of Creativity in Mental Health, 9, 346-365.

Djikic, M., Oatley, K., Zoeterman & Peterson, J.B. (2009) On Being Moved by Art: How Reading Fiction transforms the Self.  Creativity Research Journal, 21:1, 24-29.

McArdle, S. & Byrt, R. (2001) Fiction, poetry and mental health: expressive and therapeutic uses of literature. Journal of Psychiatric and Mental Health Nursing, 8, 517-524.

 

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The Importance of Gratitude with Dr. Joti Samra

The Importance of Gratitude with Dr. Joti Samra

By Guest Contributor on December 4, 2014

Guest Contribution by Dr. Joti Samra

Gratitude – also known as thankfulness, gratefulness, or appreciation – involves acknowledging a benefit one has or will receive or experience.

Over the past decade, there has been increasing recognition of the importance gratitude has on our psychological and physical state of being. Individuals who actively engage in practices of gratitude feel better about their lives overall, are more optimistic about the future, get more restful sleep, and experience better overall health.

I encourage you to actively incorporate gratitude into your daily life for just one week, and observe the impact this has. Personally, I like to start my morning with a thought of gratitude, before my day even gets started. I express thanks for something or someone I have in my life, whether it’s my comfortable bed, my shower with running hot water, my good health, a close friend, or my twin niece and nephew.

It’s easy to get caught up in all the things we don’t have (most of us go through life doing “upward comparison,” which is comparing ourselves to people who have more of what we want or desire — but it is very humbling to do some “downward comparison,” to articulate and express appreciation for things you have in your life that others don’t have). It’s amazing what a shift in perspective this small exercise can create for your day.

Reminder: UBC staff and faculty who are enrolled in UBC’s extended benefits plan have $1,200 coverage per year to see a Registered Psychologist. Staff and Faculty also have access to UBC’s Employee and Family Assistance Program.

This article is adapted in part from an article Dr. Samra was interviewed in for City Life Magazine (http://www.citylifemagazine.ca/success_story/robert-herjavec-10-people-who-will-change-your-life/15476).

Dr. Joti Samra, R.Psych., is a clinical psychologist and organizational and media consultant. She is the host of OWN: Oprah Winfrey Network’s “Million Dollar Neighbourhood” and was the psychological consultant to CITY-TV’s “The Bachelor Canada”. She has also served as a psychological consultant and expert to a number of other TV shows and news outlets. Dr. Samra maintains a clinical practice in Vancouver. Her website is www.drjotisamra.com and she can be followed @drjotisamra.

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True Meaning of ‘Holiday Spirit’

True Meaning of ‘Holiday Spirit’

By Miranda Massie on December 3, 2013

I find that the stresses associated with the holiday season can often make it easy to focus on the things that drive me crazy about this time of year.  The never-ending line ups, the throngs of cranky people, and an increased level of expectation placed on consumers that seems to run counter-intuitive to the ‘spirit’ of the season.

The real challenge at this time of year is not surviving the mall or a weekend with the in-laws, but instead, in reflecting on the true meaning of what that ‘holiday spirit’ signifies for each of us.   For many, the holidays are a time closely associated with religious beliefs and traditions, and these often shape seasonal practices.  For others, it may simply be a time to connect with family and friends or to get some much needed rest.  Personally, though I am not particularly religious, I have always felt a very deep connection to something larger than myself, especially at this time of year.

It can be difficult to distinguish religion from spirituality, especially since these terms can mean something different to each individual.   An article in the Journal of Advance Nursing provides the following definition:

“Spirituality is an inherent component of being human, and is subjective, intangible, and multidimensional. Spirituality and religion are often used interchangeably, but the two concepts are different. Spirituality involves humans’ search for meaning in life, while religion involves an organized entity with rituals and practices about a higher power or God. Spirituality may be related to religion for certain individuals, but for others, it may not be.”

Spiritual health is an integral component to our overall wellbeing; however, we often avoid talking about it because of how deeply individual and personal our spiritual beliefs can be.  Spiritual factors can benefit our health through positive impacts on health behaviours, increased social support, and a sense of control and self-efficacy.

I like to think of spirituality as the ability to discover meaningfulness in our lives through happiness and self-awareness.  Are we open to new experiences?  Do we take time out to be grateful for what we have?  Do we try our best to be non-judgmental?  Do we reflect on how we treat others?  Are we connected to our beautiful natural surroundings? The UBC Live well to learn well site provides a wonderfully open definition to spirituality: “take the time to discover more about yourself by writing in a journal, playing music, or painting as a way to let the creative juices flow and become more comfortable with yourself. Community involvement and volunteering are also great ways to foster spiritual growth.”

This December, I invite you to reflect on what the holidays mean to you personally.  What is this time really about? Are you using it in the most productive way?  For me, the holidays are a time to heal and to restore a part of myself that has perhaps been forgotten over the course of the year.  I welcome the holidays, as I use this time as an opportunity to restore my faith in humanity, to allow me to slow down, and to remind me that there is hope and light and good in the world.

Wishing you and yours a happy and healthy holiday season.

All my best,

Miranda

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References:

Tanyi, R. A. (2002), Towards clarification of the meaning of spirituality. Journal of Advanced Nursing, 39: 500–509.

Thorense, C.E. (1999) Spirituality and health: is there a relationship? Journal of Health Psychology, May; 4(3):291-300.

 

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