stress management

When is the Best Time to Meditate?

By Guest Contributor on August 3, 2017

Guest contribution by Wendy Quan

If you have wondered whether the time of day matters for your meditation practice, the answer is “Yes, it matters, but…”

It is definitely worth trying meditation first thing in the morning soon after you get out of bed. This is the time of day when your brain is already calmer, so it is much easier to get into a nice meditative state. If you think, “But I don’t have time in the morning to meditate”, know that all it really takes is five minutes of meditation per day to make a noticeable impact on your life. I have heard countless stories from people who have greatly benefited from just five meditative minutes per day: decreased anxiety, decreased depression, more focus and intention for the day, and more joy in life. If you need to set the alarm five minutes earlier, that’s a small lifestyle change for a potentially big benefit.

Some people prefer to meditate in the evening, after dinner and after the kids have gone to bed. This is their “me” time and they enjoy settling into meditation to calm their minds after a busy day. Instead of being on the computer, checking cell phones or watching TV, this meditation time creates a nice transition to bedtime. Many people report much better sleep once they make meditation a habit in their lives.

So the answer to, “When is the best time to meditate?” really is a personal choice. It is best from a brain-state perspective to meditate in the morning, but I often suggest to new meditators to try different times of the day and decide for themselves what feels best and fits best into their lifestyle. After all, doing meditation when it feels right for you is better than not doing meditation at all.

No time to meditate? Sometimes, this is a matter of what priorities we set for ourselves in life, and sometimes we truly do not have five minutes to spare. Remembering that being mindful during the day has much of the same benefits as seated meditation.

Try this several times throughout your day:  pause and take three deep, intentional breaths. Focus completely on the sensations of your body breathing. This simple, mindful practice can bring some calm and peace into your life. It’s easy to fit this into your busy day: while you are typing on your computer, waiting for an elevator, or doing everyday tasks like washing your hands.

Happy meditating!

Wendy Quan is an industry leader in helping organizations implement self-sustaining mindfulness meditation programs to create change resiliency. She is the founder of The Calm Monkey, the first and only online and in-person training and certification of its kind, which turns experienced meditators into Mindfulness Meditation Facilitators in the workplace and community.

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

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Mindfulness Influences Your Very Next Moment

By Guest Contributor on June 7, 2017

Guest contribution by Wendy Quan

“Mindfulness” is not the easiest thing to explain to someone, but when you experience what it is, the light bulb turns on. You realize how it can profoundly affect your experience of everyday life.

You may know that being mindful means paying attention to the present moment, becoming very aware of your thoughts and emotions, and being as non-judgmental as possible.

There are many benefits to living a more mindful life, such as not ruminating about memories in the past or worrying about the future that has not yet occurred. This all leads to a less stressful existence and more enjoyment of the simple things in life within the present moment.

One benefit you may not hear about as often is that because you are more self-aware of your thoughts and reactions, you can consciously decide how you will live the very next moments in your life.

For example, here are two outcomes stemming from the same initiating circumstance:

The mindless way: Let’s say you just had a very frustrating interaction with a store clerk who, in your opinion, was incompetent and has a bad attitude. If you are not being mindful you might unconsciously fly off the handle, fume and spend the next hour telling your friends how stupid the clerk was. So, in other words, you are unconsciously reacting and living a stressful next hour in your day.

The mindful way: You are still frustrated with the clerk, but you walk away from the interaction self-aware, recognizing your frustration. You may pause and take a few mindful breaths. You may even label your emotion by silently saying to yourself “frustration!” Then, you decide what your very next moment will be: do you feed that frustration or do you let it go, calm down and move on to the next task at hand in your day?

Can you see that:  Mindfulness influences your very next moment.

Mindfulness isn’t about being void of emotions, it’s about recognizing your emotions, accepting that you are human and will have human emotions, and consciously deciding how you want to live your next moment.

Interested in learning more? Join this summer’s Learn to Meditate Program (July 12, 19 & 26).

In recognition of the growing interest from our community in exploring mindfulness meditation practices, Wendy Quan is coming back this summer to UBC to offer a three-part course. The course is designed for those who are both new and experienced in the world of mindfulness meditation. It will introduce participants to the basic concepts of meditation and mindfulness techniques and is specifically tuned to the working environment.

Find out more and register now.

Wendy Quan, founder of The Calm Monkey, is the industry leader in helping organizations implement self-sustaining mindfulness meditation programs to create change resiliency. She offers the first and only online and in-person training and certification of its kind, turning passionate meditators into Mindfulness Meditation Facilitators in the workplace and community.

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

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Free Events This Month: June 2017

By Melissa Lafrance on June 7, 2017

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. 

Understanding Your Travel Benefits – June 20, 12:00 – 1:00 p.m. (Location: Point Grey & DHCC)

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.

Self-Care 101 – June 22, 12:00 – 1:00 p.m. (Location: Point Grey)

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.

Ergo Your Office Tutorial – June 28, 12:00 – 1:00 p.m. (Location: Point Grey)

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.

Coming up in July…

Learn to Meditate Series | July 12, 19 and 26; 12:00 – 1:00 p.m. (Location: Point Grey)

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.

Outdoor Explore Boot Camp – July 13, 12:00 – 1:00 p.m. (Location: Point Grey)

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 – July 27, 12:00 – 1:00 p.m. (Location: Point Grey)

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.

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The Language of Stress

The Language of Stress

By Guest Contributor on May 4, 2017

Guest contribution by Dr. Thara Vayali

When it comes to stress, we’ve all certainly got enough to go around. But when it comes to talking about stress, our language might just end with the words “I’m stressed.”

Although it may be a true feeling, “I’m stressed” doesn’t leave us with options for understanding and managing our situation. To talk about stress in a functional way, we need to be specific about our stressors, and we need clarity on how each stressor affects the body and mind.

Becoming familiar with the words used to describe stress and its impact on health is health literacy – which is essential to help us better understand our bodies, address our stress and find solutions.

How many of the  words in bold below can you define? How many of these words could you use in context this week?

Stress: A pressure or tension exerted against a material, psyche or syllable.  (i.e. distressed jeans, first day of a new job, EL-e-phant)

Stressor: Any agent, environment or condition that puts pressure on an individual. Not all stressors are negative.

Challenging stressors teach us about self-assurance, inspiration, disappointment, decision and consequence, autonomy, mastery and purpose. Challenge creates EUSTRESS.

Eustress is positive stress. It is often managed with responsive problem-solving, long-term planning, clear thinking and agility in the body, which helps minimize the stress. Eustress builds strength of emotional maturity and physical robustness.

Unrelenting burdens – where we don’t have the time to reflect, recover or repair – put us in a state of alarm and exhaustion. Our immune systems malfunction, our vessels clog and become weak, we become inflamed (emotionally and physically), our pain receptors start firing inappropriately, and we can become nervous, anxious and depressed. Burdens create DISTRESS.

Distress is negative stress. It is often managed with reactive behaviour, short-term solutions, fuzzy logic and comfort food, which compounds the stress. Distress causes the unravelling of mental stability and physical health.

Once we know that we are experiencing distress, it’s even more helpful to know what type of stressor is causing it:

Physical stressors: Illness, insufficient sleep, poor nutrition or hydration, physical strain, sounds and smells.

Emotional stressors: Grief, resentment, fear, anger, shame and anxiety.

Cognitive stressors: Unprepared problem-solving, information overload, rapid demands and over-thinking.

What underlies our response to these stressors is our autonomic (automatic) nervous system, which has two main operating modes:

  • Sympathetic nervous system: Nerves in our spine light up when we feel fear or nervousness. These nerves prep us for the “fight or flight” response. The five main clues that this system has been triggered include sweating, increased heart rate, more blood flow to the big muscles and lungs, tunnel vision and less tears/drooling. This system makes us REACT.
  • Parasympathetic nervous system: Nerves in the brain and in the pelvis that light up when we feel calm and safe. These nerves allow us to “rest and digest.” The five main clues that this system has been triggered are less obvious, and include less sweating, lowered heart rate, increased digestion, peripheral vision, more tears/salivation. This system helps us RESPOND.

Both of these states are involuntary. They turn on and off depending on our perceptions and our context and are not controlled by our more mature, rational selves. Our job is to create an environment that allows for growth more than depletion.

React: To immediately speak or take action in a situation. Reactions are often instinctual and based on emotions and personal history, and they happen without reflection. Reactions are not negative unless they create negative outcomes. Healthy reactions come from practice. Practice is pausing and responding.

Respond: To take into account the context and desired outcome of a situation, and choose a course of action based on your values. Practicing responsiveness regularly builds the capacity for healthy instincts.

Adrenaline: A hormone (a chemical messenger) produced in the adrenal glands, which sit above your kidneys. When the system becomes alarmed or frightened, adrenaline surges in the bloodstream. Adrenaline helps us get hyped up for the “fight or flight response.” It lasts for around 20 minutes and then passes the torch to…

Cortisol: A hormone that is also produced in the adrenal glands. This hormone is useful for a multitude of important body functions. It rises after adrenaline peaks and it sends messages to keep us alarmed and vigilant if a stressor happens to extend for longer than 20 minutes. Cortisol is only meant to be put to work in this way for a few hours.

Acute stress: A short-term situation that happens when stressors pop up, challenge us and then resolve as the situation calms down. Adrenaline and cortisol shine in acute stress and help us move quickly, stay focused and get stuff done. Although the situation can be distressing, it passes.

Chronic stress: When overwhelming stressors arrive and do not recede. In these situations of chronic stress, cortisol is required in constant amounts, and this unrelenting stream impacts our energy, our intellect and our motivation. The distress lingers and can hinder our best intentions.

Stress reduction: Preventive actions that decrease the likelihood of unhealthy cortisol fluctuations. These actions can include avoiding certain situations, altering your behaviour, accepting the change or adapting to the situation.

Stress management: Preventive habits that assist resiliency. These are also called mindfulness tools, and can include finding quiet time, building sensory awareness, choosing priorities and drawing boundaries.

Stress release: Recognizing what you feel and finding an outlet for the feeling, including exercise, cleaning, laughter and time in nature.

Resilience: This is the power you have to pick yourself up after any type of stressful circumstance (which can include adversity, conflict, loss of control, uncertainty, positive challenge or increased responsibility). Resilience determines how you react or respond. Healthy resilience allows you to absorb, process and move forward. Healthy resilience is built from knowing you have the tools for stress reduction, management and release.

I encourage you to get comfortable with these words so you can be specific and more accurate when describing the types of stress you experience. It will also put you in a better position to understand what’s causing your stress and allow you to find healthy solutions to reduce, manage and release your stress, and to become more resilient.

Once you have the vocabulary, you are ready to go out into the world and be a Stress Literati!

Stress management resources at UBC

Thara Vayali is a Naturopathic Doctor & Yoga Teacher in Vancouver and is also a UBC alumnus. She is obsessed with intestinal and immune health, hormones, and pain-free bodies. She is the creator of Change Natural Medicine: Budget conscious, membership based health consulting.

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A Fun and Easy Breathing Technique

By Guest Contributor on April 5, 2017

Guest contribution from Wendy Quan

Did you know that breathing rhythmically changes your physiology in just a few minutes? You can calm yourself down by breathing a certain way and invoking what’s called the relaxation response.

Each of us is unique in how we feel stress in our body. We might feel muscle tightness in our abdomen, chest, shoulders and arms, or we might experience sweaty palms, shallow breathing, an upset stomach or a long list of other symptoms. The great news is that we can calm and relax ourselves if we learn to breathe smartly – and it only takes a few minutes.

Meditation is a great way to calm the body and mind, but let’s face it, we don’t always have time to sit and meditate. So why not learn this simple technique that you can literally do almost any time of the day – whether you’re sitting at your computer, riding transit or waiting for a meeting to start.

You simply inhale and exhale deeper than your natural breath but in a rhythmic way so that the inhalation and exhalation are equal in length. Dr. Jeffrey Schwartz, a research psychiatrist at UCLA, has a great technique to help you get into a rhythm and stay focused.

Here’s what you do:

Take deep, slow, rhythmic breaths.

Count silently to yourself:

  • On the inhalation, count “1, 2, 3, 1”
  • On the exhalation, count “1, 2, 3, 2”
  • On the inhalation, count “1, 2, 3, 3”
  • On the exhalation, count “1, 2, 3, 4”

Then start the counting over.

Keep this up for two to five minutes.

If you lose track of your counting (and you likely will!), simply restart from the beginning.

This is a wonderful way to get and stay very present. The rhythmic breaths invoke your body’s relaxation response, and you will likely feel the relaxing effect of this within a minute or two.

Watch a video of Dr. Schwartz to learn more about this practice.

Interested in learning more about meditation? Register now for Wendy’s Learn to Meditate series! 

2017 Program Schedule: July 12, 19 & 26 from 12-1pm

Wendy will provide an introduction and 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 $35, you can learn to cultivate personal resilience, learn techniques to reduce and manage stress, and gain confidence to practice meditation and mindfulness. Read more and register now.

Wendy Quan, founder of The Calm Monkey, is the industry leader helping organizations implement self-sustaining mindfulness meditation programs to create change resiliency. She offers the first and only online and in-person training and certification of its kind, turning passionate meditators into Mindfulness Meditation Facilitators in the workplace and community.

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

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Free Events This Month: March 2017

By Melissa Lafrance on March 2, 2017

Debunking the Diet Series with Dr. Thara Vayali (Location: Point Grey)

Part 1: The Toxin Myth – Mar. 7, 12:00pm – 1:00pm

The terms “toxin” and “detox” are commonly used in natural health and wellbeing lingo. Find out what the terminology really means, and understand your body’s actual detoxification mechanisms. Learn what to look for in a safe “detox” plan and leave with three valid and useful diet and lifestyle changes that help you step into a cleaner, clearer new year.

Part 2: Salt, Sugar, Fat – Mar. 22, 12:00pm – 1:00pm

Part 3: Nutrition vs. Nourishment – Apr. 5, 12:00pm – 1:00pm

For more information, and to register, click on the links for the session or sessions you’re interested in attending.

Living Well with Stress – Mar. 8, 12:00pm – 1:00pm (Location: Point Grey)

Workplace stress can be triggered by many sources: heavy workloads with tight timelines, layoffs or restructurings, or difficult co-workers. When combined with our pressures and responsibilities outside of work, it is no wonder that many of us experience high levels of stress in daily routines. Left unaddressed, stress can lead to absenteeism and has the potential to turn into a major mental or physical health concern. This session will teach you how to effectively manage stress for optimal health, wellbeing and workplace productivity. For more information and to register, click here.  

Mental Health First Aid Training – Mar. 9 & 23, 9:00 am – 4:30 pm (Location: Point Grey)

Mental Health First Aid, a two-day in-person workshop, aims to improve mental health literacy by providing participants with the skills and knowledge to help people better manage potential or developing mental health problems in themselves, a family member, a friend or a colleague. Learn to recognize the signs and symptoms of mental health problems, be able to provide initial support to a person who may be developing a mental health problem or is experiencing a crisis, and be prepared to guide a person towards professional help. For more information and to register, click here.

Understanding Your Travel Benefits – Mar. 15, 12:00pm – 1:00pm (Location: Point Grey & Okanagan)

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.

For more information and to register, click here (Point Grey) or contact Deb Oakley at deb.oakley@ubc.ca (UBC Okanagan via teleconference).  

Building Bridges: Collaborations at Work – Mar. 14, 1:15pm – 2:15pm (Location: Robson Square)

Working with others is a requirement in the workplace, and when collaborations successfully occur, many feel positive, productive and willing to face challenges. This session will teach you the key elements of teamwork and provide an opportunity to practice collaboration-building techniques. For more information and to register, click here.

Welcoming Change in Your Life – Mar. 16, 12:00pm – 1:00pm (Location: Point Grey)

Change is a natural part of life. You may be aware that a change is imminent but are uncertain about what it will involve and how it will affect your life. Join us for a session that will address the emotional reactions involved with change and help you learn the coping skills to manage change more effectively. Participants will understand the different types of change, develop management strategies and learn to view change in a more positive manner. For more information and to register, click here.

Creating Balance in Your Life – Mar. 29, 12:00pm – 1:00pm (Location: Point Grey)

In today’s environment of competing demands, relentless commitments and constantly feeling short of time, balance often does not come easily or naturally. Join us for a session to help you explore how your current choices impact work-life satisfaction and to develop strategies to achieve greater balance in your life by identifying your priorities and things you may not be able to control. For more information and to register, click here.

Ergo Your Office Tutorial – Mar. 29, 12:00pm – 1:00pm (Location: Point Grey)

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 in 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. For more information and to register, click here.

Coming up soon …

Mindfulness@Work Program

Debt Freedom – Financial Workshop

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10 Ways Humour Is Good For Your Heart

10 Ways Humour Is Good For Your Heart

By Miranda Massie on February 2, 2017

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Knock Knock

  • Who’s there?

A broken pencil.

  • A broken pencil who?

Never mind. It’s pointless.

 Cue the groans.  Perhaps a knock-knock joke is not the best way to illustrate the helpful and healing power of humour.

At some point, you have probably heard that laughter is the best medicine. While it may not be among the most cutting-edge treatments on the market, it might actually be one of the oldest and most cost-effective health boosters available.

Since February is host to Valentine’s Day, it seems like a fitting time to think about ways we might soften our hearts (emotionally) while strengthening our heart health (physically).

10 Ways Humour Can Benefit Your Heart

Psychological Benefits

  • Laughter activates and increases blood flow to the part of the brain involved in pleasurable feelings, which can lead to elevated mood and increased happiness.
  • Both sides of the brain are stimulated during laughter, which can create more focus and clarity, as well as creativity.
  • Positive emotions and laughter enhance social connections and generate intimacy through positive interactions.
  • Laughter reduces at least four of the known hormones associated with stress in the body, including cortisol and dopamine.
  • Laughter eases muscle tension and psychological stress, which help us to relax.

Physical Benefits

  • Chemicals released in the brain during laughter bind to nervous system receptors to naturally reduce feelings of pain.
  • Laughter causes blood vessels in the body to expand, increasing blood flow, leading to improved cardiovascular health.
  • Laughter produces deep diaphragm breathing, which serves as a pump for the lymph nodes. Increased lymphatic function leads to antibody production and overall better immunity.
  • Deep belly laughing helps exercise the lungs. The more air that you take in, the more oxygen that flows to your brain and body.
  • Repeated laughter helps tone and condition muscles in the face, core and back.

This month, I invite you to look out for ways to add more laughter into your life.  Watch a funny movie or attend a comedy show.  Spend time with friends and family who make you laugh.  Strive to find humour during stressful or trying times.  Make sure you are always laughing with someone, not at the expense of others.

Though everyone’s sense of humour will differ, here are a few clips and sound effects to get you started.  Remember, laughter is contagious – do your part to spread heart health around!

Baby laughing soundtrack: https://www.youtube.com/watch?v=QaQiSOAQOhg

Laughter yoga: https://www.youtube.com/watch?v=lGNOF8DVIPQ

All my best,

Miranda

References:

http://www.laughteronlineuniversity.com/category/science/

https://www.psychologytoday.com/articles/200304/the-benefits-laughter

http://www2.ca.uky.edu/hes/fcs/factshts/hsw-caw-807.pdf

http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044456

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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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Five Ways to Thrive This Week

Five Ways to Thrive This Week

By Miranda Massie on October 25, 2016

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It’s the most wonderful time of the year!  November marks the start of UBC Thrive on campus (the eighth year to be exact) and the culmination of six months of planning for our small-but-mighty Thrive Committee.

The goal of Thrive is to encourage staff, faculty and students to find small and manageable ways to build positive mental health skills every day.  It can be challenging to stay resilient in the face of life’s challenges but we all have the ability to improve our mental health.  Thrive’s events and activities aim to help everyone build skills and learn about resources that promote mental health.

You can find a full list of the week’s events here but I wanted to highlight some key ways that you can get involved:

Attend the Thrive Kick-Off Celebration:  Drop by the square outside the bookstore on October 31 from 8:30am-11:30am for free drinks, stress balls, snacks, live music and more.

*Special highlight* Join Professor Ono at 9:45am as UBC becomes one of the first universities in the world to formally commit to university-wide health and wellbeing by signing the Okanagan Charter.

UBC’s Largest Zumba Class:  Join us on Nov. 4 for this free lunch-hour fitness class hosted by UBC Recreation.  Short Zumba sessions will be running every 15 minutes along with other activities, snacks and more!

Take the #Thrive365 Photo Challenge: Unable to make one of the events? Participate in the #Thrive365 Photo Challenge from anywhere by posting the ways that you thrive each day of the week.  Click here for full challenge details.

Ultimately, building positive mental health is about supporting those around us in making small changes, working to reduce stigma around mental illness and by trying something new for your mental health today.

Here are some other ideas that you can try right now!

5 Ways To Beat Stress This Week

1) Watch this 3 minute TED talk: “Try something new for 30 days”

2) Take 5: Take a deep breath in through your nose as you count to five. Release the breath through your mouth as you count to five.  Repeat this exercise five times to re-focus, calm nerves or for a short mental break.

3) Make a quick gratitude list: Grab a post it and make a list of 4-6 things or people for which you are grateful.  Expressing gratitude and thanks can produce a wealth of health benefits.

4) Take a free online resilience course: com has a wealth of online learning modules, including topics like managing stress, mindfulness and resilience.  Try watching one lesson each day and you will be done in no time!

5) Get up and stretch: Take a 30 second stretch break or try one of the following stretches to get your blood flowing and to give your eyes a rest.

Stretching-diagram (http://www.ihealthsphere.com.au/)

This month I encourage you to try one new thing to beat stress and boost your ability to take on new challenges.

Happy Thriving!

All my best,
Miranda

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Let Go of Stress: Easy Breath Meditation

Let Go of Stress: Easy Breath Meditation

By Guest Contributor on April 5, 2016

nitobe-croppedGuest contribution by Wendy Quan

Here is a very easy and feel-good breath meditation you can do anytime during your day when you can capture a quiet moment for yourself.

  1. First, set your intention to sit quietly for a moment.  Turn your attention inwards to your body and give yourself permission to ‘be on your own’ for a few moments.
  2. Gently close your eyes and lips. Relax the muscles in your face, including your jaw muscles.
  3. Now, observe your breathing.  Notice your breath.  Just observe, but don’t judge your breath (ie: Don’t think ‘my breathing is so shallow or jumpy’. Instead, just notice it without the internal dialogue).
  4. Now, ask yourself:  ‘What type of breathing would feel really good right now?’.
    • Long, slow deep inhalations will invigorate.
    • Long, slow deep exhalations will relax.
    • Select one of these, based on what your mind and body need in this particular moment.  Or, pick your own type of breathing.
    • Do this for a minute or two, or as long as your time permits. You can even change your breathing and play with different breaths moment to moment.
  5. When you’re done, just take a few natural breaths before completing this mindful moment of breathing.

This is a beautiful breath meditation that allows the freedom to provide what your mind and body need in the moment.

Enjoy this special break in your day.

Wendy Quan is a certified organizational change manager who has created an innovative way to build personal and organizational change resiliency through meditation and mindfulness.  Wendy has two published papers on this subject with the worldwide Association of Change Management Professionals, speaks at conferences, and has taught at UC Berkeley.  Wendy is a leader in the change management community and founded the Vancouver Change Management Practitioner’s community of practice. Her career has also included management in human resources, organizational development, coaching and information technology.

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Evaluating Coping Strategies with Dr. Joti Samra

Evaluating Coping Strategies with Dr. Joti Samra

By Guest Contributor on October 29, 2014

Guest Contribution by Dr. Joti Samra

Stress is an inevitable part of our day-to-day life. Many of us pay a lot of attention to the types of stressors we are dealing with at any given time. What can be more important than the particular stressors is the manner in which we cope with those stressors. We all engage in a range of short- and long-term coping strategies, many of which we may not even be aware. Sometimes, these coping strategies can be helpful (e.g., giving yourself permission to not have your home immaculately clean; calling a friend to vent after a stressful day at work).

Other times, our coping strategies can be unhelpful (e.g., ingesting alcohol or drugs to help yourself sleep; procrastinating on a difficult assignment). Sometimes, we can only determine in hindsight which strategies work best for us. They may seem to make sense at the time, but eventually it becomes clear that they can lead to unsatisfactory results. It can be helpful to increase your awareness of your various coping strategies, and then actively work to implement the most effective strategies during particularly stressful times.

My MOST EFFECTIVE Coping Strategies Include…

My LEAST EFFECTIVE Coping Strategies Include…

Make a plan for knowing when you are engaging in ineffective coping strategies, and find a way to remind yourself to increase the use of effective coping strategies, especially during times of increased stress.

 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. Click here for further information.

This article is adapted in part from resources Dr. Samra has created for the Great-West Life Centre for Mental Health in the Workplace (http://www.gwlcentreformentalhealth.com/mmhm/emotion.html).

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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