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Clear Space to Be Well

By Miranda Massie on August 7, 2018

Did you know that indoor spaces can enhance our wellbeing just as much as the natural outdoor environment?1-2 I learned this first-hand when I embarked on a long overdue spring cleaning of my cubicle recently.

I was experiencing higher-than-typical levels of stress this fall and my naturopath suggested that the physical clutter at my cubicle might be creating mental clutter, making it difficult to concentrate and exacerbating my stress. Now, I’m no Marie Kondo, but I decided to try changing my physical space. Here’s the process that I used, and I hope it inspires you to look for ways to enhance your space (work or otherwise).

Start from Scratch

Instead of picking and choosing what I wanted to keep, I started by taking stock of everything at my desk. It created more mess at the start, but it was easier to rebuild my space from scratch.

Be Ruthless (or at least paperless)

By physically removing everything from its place, I had an opportunity to purge. Get rid of those pens that don’t work any longer. Scan paper files to reduce the amount of space needed for storage (in or on your workstation).

Build It Back Up

This step might take some extra time and require a field trip to Staples or an organization supply store. Pick  items that are visually pleasing for you without taking up too much surface area. I chose a container for pens, a decorative photo frame and a bamboo tray.  Alternatively, save your dollars by reusing or upcycling items your colleagues don’t want anymore.

Make Your Photos Count

Rather than refill my cubicle with endless photos again, I carefully selected a few: some nice travel pictures and family photos. By limiting the number, I was more selective and ended up choosing pictures that are meaningful and that I don’t mind looking at again and again.

Add Something Green

Proximity and visual access to plants are great for boosting mood and reducing stress (check out this Netdoctor article on “5 Ways Office Plants Can Improve Your Health”) 3. Because I don’t have the greenest of thumbs or direct access to natural light, I went with two small, potted succulents. I also changed my computer background to an image of a forest. Photographs of nature can provide the same health benefits as the real thing.4

Give Yourself a Treat

My final touch was adding a bit of preemptive self-care to my new space. I knew there would be times of stress and I wanted to be prepared, so I bought some fancy tea, a new tea mug and a lavender aromatherapy roller. Ideas you can consider include a funny picture, a stress ball, yummy snacks, noise-cancelling headphones or playful magnets. Have fun personalizing this!

I recognize that not everyone’s work environment looks the same (and some of us may have more autonomy over this than others), but even small changes can have a big impact. This month, I invite you to think about small changes that you can make to your workspace (or a space at home) that might help you clear some of that mental clutter.

All my best,

Miranda

References:
1 Rationale to Address Well-being through Physical Spaces in Post-Secondary Settings (Healthy Campus Community, SFU)
2 Environmentally Smart Design: Designing for Social Wellbeing Across the City and in the Workplace (UBC Library, UBC CWL login required)
3 Creating Wellbeing Through Physical Spaces (Healthy Campus Community, SFU)
4 Grinde, B., & Patil, G. G. (2009). Biophilia: Does Visual Contact with Nature Impact on Health and Well-Being? Int. J. of Environmental Research and Public Health, 6(9), 2332–2343

Photo Credit: UBC Communications & Marketing

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Thriving Campus: Peak Performers from the 2018 Stair Challenge

Thriving Campus: Peak Performers from the 2018 Stair Challenge

By Melissa Lafrance on August 7, 2018

This month, we share the results of our popular Stair Challenge, an annual health and wellbeing initiative that encourages UBC staff and faculty to use stair climbing to boost their cardiovascular health and build strength.

The 2018 Pick Your Peak Stair Challenge achieved a high water mark this year with a record turnout of participants. For four weeks (May 28 to June 22), over 490 staff, faculty and postdoctoral fellows took steps to climb their way to better health. The annual initiative is organized by UBC Human Resources’ Health Promotions team and offers a fun, easy, inclusive and accessible way for UBC employees to take an active role in enhancing their overall health and wellbeing. As individuals or in teams, participants can take the stairs, gain elevation by hiking, or stay active on stair climbers. For non-stair climbers, there is the option of walking or tracking wheelchair distances. Weekly and top performing prizes are awarded during and at the end of the challenge.

Peak Performance

This year’s Stair Challenge had UBC employees stepping up from across the university, from Point Grey, the Okanagan and Robson Square to the hospital sites at VGH/DHCC, St. Paul’s, BC Women’s and Children’s. Collectively, they climbed 547,748 metres – the equivalent of scaling Mt. Everest 65 times!

The effort, enthusiasm and level of engagement was high throughout the challenge. Participants not only achieved astounding altitudes, but they also reported being more active at work and outside of work through social connections. In a post-challenge survey, the majority of participants reported that their top motivations were to improve their physical fitness and increase the incentive to take active breaks during their work day. 96% of participants agreed that the challenge contributed to their overall wellbeing.

“It’s one of many fantastic motivators to be more active,” said one challenge participant in their survey response. “It inspired me to finally try going up Grouse Mountain…it was something to keep in mind when I stood waiting for an elevator…I really value this incentive to keep moving.”

Social Motivation

Participants found creative ways to motivate themselves and others, including organizing active breaks, sending daily email encouragement and posting funny posters to liven up stairwells. For UBC Vancouver’s Brock Warriors, one of this year’s top performing teams (averaging 1,172 flights per person), they stayed motivated by participating as a group and accomplishing shorter bursts of activities. In particular, team members Ritu Dabla, Laurie Dawson and Janice McGill enjoyed the social aspect of the challenge and felt it enhanced their friendships:

“The most interesting part was how [we] felt engaged and connected to the larger UBC community…It led to better physical fitness, social connections and enhanced [our] mental health and wellbeing.”

The Brock Warriors and their colleagues in the Access & Diversity department plan to continue climbing the Wreck Beach stairs and doing BollyFit classes.

Challenge Accepted

UBC Okanagan’s Heather Bradshaw (Centre for Teaching & Learning) was the top performing individual this year, achieving a total of 2,966 flights. She challenged herself by setting her eyes on the highest virtual peak – Mt. Everest. Heather did not have teammates to stay accountable to, but that did not stop her:

“I was motivated by trying different methods of reaching daily and weekly goals. I climbed the stairs to the 9th floor of my condo building five times as a morning routine and took breaks during my work day by going up and down the building stairs.”

The Next Challenge

For the UBC HR Health Promotions team of Miranda Massie and Melissa Lafrance, they are already looking ahead to the future:

“We appreciate all the valuable comments, feedback and suggestions we’ve received,” said Lafrance. “They will help us make the annual Stair Challenge even better next year.”

Massie added, “Thanks to our generous corporate discount partners for donating prizes, but most of all, thank you to each and every participant. You embody the spirit of what the Stair Challenge is all about – inspiring and supporting your personal, physical and social health and wellbeing. Melissa and I hope to see you all back next year, and we hope you’ll encourage new colleagues to join the fun!”

For More Information

Visit the Pick Your Peak Stair Challenge page for photos submitted by 2018 participants. For upcoming health and wellbeing events and initiatives, visit our Events & Workshops page and stay tuned through Healthy UBC.

Photo Credit: UBC Communications & Marketing

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Find the Support You Need to Quit Smoking and Commit to Your Health

By Melissa Lafrance on August 7, 2018

The health benefits of quitting smoking can be realized the moment you quit. From the physiological to the psychological, you’ll notice the immediate and positive health changes that smoking cessation can have on you and those around you. But the path to being smoke-free isn’t an easy one and can be a challenging solo journey. In this month’s Benefits Spotlight, let’s look at the services and resources available through UBC’s Employee and Family Assistance Program (EFAP) and UBC’s Extended Health Benefits Plan that can support you along the way.

Anita’s Challenge: When Handling a Long Flight is Easier as a Non-smoker

Anita is taking a two-week vacation to travel to Australia and visit her sister. She’s been planning and saving up for this trip for a year, but with three months to departure, Anita feels anxious about not being able to smoke for a long period of time during the flight. She’s tried to quit before but relapsed due to symptoms of nicotine and tobacco withdrawal. With a 16-hour flight ahead of her, Anita has extra motivation to finally quit for good.

How your Extended Health Benefits can help:

UBC’s Extended Health Benefits Plan reimburses for smoking cessation products that require a prescription, as well as over-the-counter products with a prescription. If you’re enrolled in the UBC plan, you can access up to $300 per year per person for smoking cessation drugs.

The plan also provides coverage for naturopathic services that can include anti-smoking treatments administered by a doctor of naturopathic medicine (ND).

For more details, refer to the information outlined by your UBC Employee Group. For specific drug coverage, visit the Sun Life Member Website, call Sun Life at 1-800-661-7334 or 1-800-361-6212, or review the details in your Sun Life benefits booklet.

Jesse’s Challenge: When Quitting Smoking is Part of the Prescription for Better Health

Jesse was recently diagnosed with Type II diabetes. His doctor outlined the health impacts of smoking on diabetes, including the damage it’s doing to his blood vessels and how smoking can accelerate long-term complications of diabetes. Jesse now understands what’s at stake and is desperate to quit, but he isn’t sure how to get started.

How EFAP can help:

UBC’s EFAP provider, Morneau Shepell, offers smoking cessation support services and expert tips and tools that could help Jesse quit. They can help people understand why and when they smoke, intercept smoking triggers, prevent relapse, and build social support networks. Learn more about their Smoking Cessation Program and Stop Smoking Centre. (Note: Please enter “University of British Columbia” as your organization.) 

EFAP is available to all eligible UBC staff and faculty and their dependents. Services are free at the time of access and 100% confidential. 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.

Other Related Resources:

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Fitting in Fitness: Outdoor Opportunities

Fitting in Fitness: Outdoor Opportunities

By Miranda Massie on August 7, 2018

Spending time outdoors is a great way to make the most of the sunny weather. It’s also a perfect opportunity to sneak in a little extra fitness. This month, give your fitness a boost and maximize your time outside.

Week 1: Get Strong Without a Gym

Discover nine sneaky ways to strength train outside of the gym (Greatist.com). No equipment required!

Week 2: Immerse in Nature

Have you heard of forest bathing? Soak in the benefits of this Japanese practice from simply being in nature and letting nature guide your walk. Learn the simple steps here. (Time Magazine)

Week 3: Give Your Legs a Low Impact Workout

Looking for something quick and easy? These seated leg exercises (Livestrong.com) can be done indoors or outdoors in less than five minutes.

Week 4: Take a Mindful Moment in a Beautiful location

Feeling good is about more than just our physical health; mental fitness is just as important. Make the most of a few quiet moments outside: pause, think and reflect. Need inspiration? Check out these hidden gems of UBC.

Photo Credit: UBC Communications & Marketing

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What Your EQ Can Do for Your Relationship IQ

By Miranda Massie on July 4, 2018

Emotional intelligence is something that’s been garnering attention in recent years. Magazine articles, research papers and leadership courses continue to emerge, touting the benefits of high EQ (your emotional intelligence score) on work performance, happiness, leadership capabilities and even love [1].

So what are the key components to emotional intelligence and how might we harness this information to positively impact our relationships with others?

Emotional Intelligence is the “ability to monitor one’s own and others’ feelings and emotions, to discriminate among them and to use this information to guide one’s thinking and actions.”[2] It is made up of the following components:

  • Self-awareness: an in-depth knowledge of oneself (tendencies, emotions, behaviours)
  • Self-regulation: our ability to manage ourselves (feelings, triggers, reactions)
  • Motivation: how and why we reach our goals (values, setting intention, building resilience)
  • Empathy: recognizing and understanding emotions in others (as separate from our own)
  • Social skills: how we communicate and interact with others [3]

With this information, how can we build up these skills in ways that enable us to have healthy and satisfying relationships with others? Personally, I feel that it’s a bit of a “chicken or the egg” scenario.  What comes first: successful relationships that lead to higher emotional intelligence or increased emotional intelligence that creates healthier relationships? Perhaps it is both.

Knowing ourselves, regulating our emotions, understanding what drives us, acknowledging and validating others’ feelings, and engaging in optimal communication are all ways that emotional intelligence can support us in building relationships with others. Sustaining these positive behaviours through healthy habits over time can help raise our EQ.

This month, I encourage you to try and be present in your interactions with others. Experiment with the different components of emotional intelligence to discover what resonates best with you. Hopefully your relationship IQ will get a boost in the process.

Happy summer!

All my best,
Miranda

References:

[1]
Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness (and World Peace)
https://www.forbes.com/sites/forbescoachescouncil/2017/11/07/the-little-known-relationship-between-emotional-intelligence-and-success/#65f133da696d;
https://www.psychreg.org/emotional-intelligence-mental-health/
https://www.linkedin.com/pulse/relationship-management-emotional-intelligence-imperative-riche/

[2] Search Inside Yourself Leadership Institute (Salovey and Mayer, 1990)
[3] Emotional intelligence: Why it can Matter more than IQ (Daniel Goleman)

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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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Community Health News: July 2018

By Miranda Massie on July 4, 2018

This Month’s Feature:

July 3-August 30: Summer discounts (50%) on two new UBC BodyWorks fitness classes: Brain Bodyworks and Yoga & Mindful Movement. See brochure for full details.

Other Events and Activities:

Until October 31: UBC Farm Pop-Up Markets (Wednesdays, UBC Bookstore)

Until August 15: Yoga on the Mall

July 18-20: UBC Blueberry Fest

July 19: Fifth Annual UBC Chef Challenge (Discounted tickets for staff and faculty)

July 19: UBC Botanical Gardens Amphitheatre Summer Series

August 1: UBC Pride

Photo: Community Development (UBC Campus and Community Planning)

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Learn to Flex Your Health Literacy Muscles

By Miranda Massie on June 5, 2018

According to the Public Health Agency of Canada, health literacy is “…the ability to access, comprehend, evaluate and communicate information as a way to promote, maintain and improve health in a variety of settings across the life-course.” [1]

In short, health literacy is our ability to take in and understand information in ways that enhance our health-related decisions and behaviours. This process sounds straightforward, but in the age of open and on-demand access to information, becoming health literate can be a challenge. The overwhelming amount of information that we’re exposed to can make it difficult to find both the time, and mental capacity, to sort through it all.

Remember when the media reported that chocolate could help you lose weight? Turns out it was all an elaborate prank by a group of researchers to demonstrate how easy it was to manipulate study results into ‘evidence’. (Read all about it here.) This is perhaps an extreme example, but it shows how easily health information can be misrepresented and how this in turn influences our behaviour.

This month, I’m sharing ways to help you build and flex your muscles in an effort to become savvier at discerning facts from fads (or falsehoods).

Your Health Literacy Workout Plan

Step 1: Get to the source.

Start with the domain name and URL. Look for sites that end in .ca, .com, or .org. Next, try to find the original source of the claim/information. In this era of content convergence and integration, many articles tend to reference another source. Check that the information is from a peer-reviewed article in an academic journal.

Try: UBC Library support for examining scholarly vs. popular sources.

Step 2: Examine the evidence.

Even if a study is reporting significant findings, things like sample size, population demographics and researcher bias can lead to inaccurate information translation.

Try: UBC Library support for evaluating information sources.

Step 3: Check for affiliations.

We are in the midst of a ‘wellness revolution’ with companies trying to sell wellbeing in a variety of ways (e.g. supplements, services, products, workouts). Before buying into a product or claim, find out if the author is affiliated with the company in any way or even receiving payment/sponsorship for their endorsement. Many magazine and online advertisements are commonly disguised as research-based articles.

Try: How to Fact Check Your Favourite Wellness and Health Blog (Healthline.com) 

Step 4: Think before you share.

You may not realize it, but people in your professional, social and family circles might look to you as an expert on health and wellbeing. In an effort to ensure we are passing along accurate health information, be mindful of where, and with whom, you are sharing.

Step 5: Repeat steps as needed.

This month, I encourage you to delve a little deeper when the next great health claim comes along. Put your newfound skills to the test and be sure to act or react based on solid evidence.

Wishing you a wonderful start to the summer season!

All my best,
Miranda

References:

[1] https://www.cpha.ca/vision-health-literate-canada-report-expert-panel-health-literacy 

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Community Health News: June 2018

By Miranda Massie on June 5, 2018

This Month’s Feature:

June 21: UBC Staff Pension Fair

Other Events and Activities:

Now-June 13: Call for QPR Instructors – Applications Open

Now-July 4: Yoga on the Mall

June 6: Doughgirls Summer Harvest Baking

June 7: Happy How-To: From Happiness Research to Happier Cities

June 12: Leading with Emotional Intelligence (for Postdocs and Grad students)

June 16: Garden Days Grow Green Guide Tour (UBC Botanical Garden)

June 21: Special Solstice Opening – Beginning with the Seventies Radial Change (Belkin Art Gallery)

June 22: In a Different Light Opening – Gallery of Northwest Coast Masterworks (MOA)

Photo Credit: Community Development (UBC Campus and Community Planning)

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Thriving Campus: Janet Gannon

Thriving Campus: Janet Gannon

By Melissa Lafrance on June 5, 2018

This month we feature Janet Gannon from UBC’s Sauder School of Business as our Thriving Campus profile.

How do you thrive at work?

I am in awe of the physical beauty of our workplace: forest, ocean, mountain views, and the perfume of spring flowers. When I make my way to the office, with each step, I take it all in and this helps me prepare for my workday.

In my job, every day is a learning day and I thrive on the variety and challenges that each workday brings. Creating positive relationships with colleagues, faculty members and students across campus is a top priority. I am truly grateful to be surrounded by highly supportive individuals.

I am also very lucky to have an office with a window that opens (so important) with great views of the mountains and English Bay. My lunch hour is sacred. It is my time to reset, re-energize, refuel: walking lunches to the Nitobe and Botanical Gardens, visits to the Museum of Anthropology and Belkin Art Gallery, concerts at the Faculty of Music, ocean swims…Lunch hour “away time” from my desk is an investment in my wellbeing.

How do you thrive at home?

I choose to have a simple lifestyle and consecrate my spare time to my favourite activities. My passion for travel gets me out of my comfort zone and helps cultivate resilience and creativity. Going on weekend solo trips to Asia and Europe with no set itinerary is my oxygen: to simply wander different neighbourhoods and be immersed in a different language, culture, and cuisine. Ocean swimming with seals and cormorants, herons and bald eagles overhead and mountains as backdrop at sunset is simply amazing — another great investment in my wellbeing. Going for long walks enables me to slow down and quiet the mind. Exploring neighbourhoods with family and friends is a great bonding experience and something I truly enjoy.

About Janet:

Janet Gannon is a staff member at the UBC Sauder School of Business (27 years and counting). She has a degree in French and spent a year at l’Universite d’Aix-Marseille in Provence, France. She is married with two adult children. She and her husband are French car enthusiasts. Janet is continually on the lookout for her next adventure. Nolite timere (be fearless)!

Photo Credit: Erica Hill

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April 18: Deadline to Apply for Healthy Workplace Funding

By Miranda Massie on April 3, 2018

There’s still time to apply for UBC’s Healthy Workplace Initiatives Program (HWIP)! If your UBC department or unit is interested in promoting wellbeing in the workplace and just need some start-up funds to get going, apply by April 18.

Full details, including regulations, funding toolkits and application forms can be found on the HWIP page.

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