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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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Search Inside Yourself Training: Register by January 6, 2020

By Miranda Massie on December 2, 2019

In support of UBC’s commitment to workplace health and wellbeing, HR is bringing back a unique professional development opportunity for UBC faculty and staff.

Developed at Google and founded in neuroscience, Search Inside Yourself (SIY) is a training program that uses emotional intelligence and mindfulness to optimize performance, build leadership skills and increase wellbeing.

The program consists of:

  • Two-day, in-person, cohort-based training taught by SIY-certified instructors (January 28 and 29, 2020 at UBC Vancouver)
  • Four weeks of follow-up exercises, content and cohort conversations via email (in February)
  • One-hour debrief session via webinar to integrate learning, answer questions and provide direction going forward (late February or early March)

Cost: $50 per person (eligible for PD funding). Registration deadline: January 6, 2020.

Spots are limited and are filled on a first come, first served basis.

Register now! 

What previous participants reported in the post-training survey:

  • 100% of participants would recommend the SIY program to a colleague
  • 88% of participants reported increased ability to remain calm in challenging situations
  • Participants reported a 17% increase in self-awareness and a 15% increase in resilience after SIY training

For more information, including program benefits and what’s included in the cost of the program, visit the Search Inside Yourself webpage.

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Free Events This Month: December 2019

Free Events This Month: December 2019

By hdeptuck on December 2, 2019

Upcoming workshops:

Ergo Your Office Tutorial │ December 3, 2019 │3:00 p.m. – 4:00 p.m.

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. Register here.

Sit-Stand Desks & Platforms │ December 3, 2019 │1:30 p.m. – 2:30 p.m.

This workshop will provide important information about different types of sit-stand desks and platforms available for the workplace. Understanding the pros and cons of each will assist departments, staff and faculty in deciding which option may be most suitable. Product samples will be available for participants to try in order to understand how the different models impact physical positioning and workflow. Register here

Relaxation Techniques to Help You Thrive │ December 3, 2019 │12:00 p.m. – 1:00 p.m.

Our minds and bodies need rest and recovery breaks to allow us to relax and reduce the effects of stress. While everyone has days that are hectic and unfocused, consistently feeling stressed out, rushed, or on-the-go can have a detrimental impact on a person, increasing their risk of experiencing a serious physical concern. This workshop will show participants how to make time to calm down and reduce stress using both proactive and reactive relaxation techniques. Register here

Understanding Your Travel Benefits │ December 11, 2019 │12:00 p.m. – 1:00 p.m.

With the winter months fast approaching, many staff and faculty are preparing for vacations both at home and abroad. Medical emergencies while travelling can be a frightening and also a costly experience. Attend this free, one-hour session and Q & A on understanding your travel benefits to ensure that your well-earned vacation is as stress-free as possible.

Note: This session is held at UBC Vancouver, but will also be available via video conference at UBC Okanagan. Register here for Vancouver | Register here for Okanagan

Coming in January 2020:

Mental Health First Aid Training │ January 22 and 29 │9:00 a.m. – 4:30 p.m.

Mental Health First Aid is a two-day, evidence-based workshop that aims to improve mental health literacy by providing the skills and knowledge to help better manage potential or developing mental health problems in the self, 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. Register here.

Community Health News: December 2019 and January 2020

Photo credit: UBC Brand & Marketing

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Wellbeing in the News: December 2019

By Miranda Massie on December 2, 2019

Check out the links below to see what we’ve been reading and listening to lately.

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How to Thrive in Real Life

How to Thrive in Real Life

By Miranda Massie on October 29, 2019

My favourite time of the year at UBC is back, and it’s here for a whole month! UBC Thrive is my professional version of the Super Bowl: months of preparation, sweat and effort on the part of our fantastic planning committee, finally come to fruition.

Maintaining our mental health is a journey that has its up and downs. Personally, this fall was a bit of a wake-up call in highlighting the importance of nurturing my mental health and wellbeing, especially when it comes to acknowledging limitations and being self-compassionate.

Research consistently points to five ways that can help promote and support a healthy mind. We call these the Thrive 5. In the spirit of Thrive month, I wanted to share some of the tangible ways that I’m trying to bring the Thrive 5 to life.

 

Moving More Instead of dedicating large chunks of time to the gym (which I tend to blow off for other things), I’ve started doing quick 10-minute workouts on a yoga mat in my living room. I’m more consistent in being active, and it gives me a daily boost of energy!

Click to see the full Thrive 5 infographic
Resting Up I have totally changed up my sleep routine. Honestly I didn’t really have one before which is not helpful given my tendency to be a night owl. Now I have a set bedtime, a pre-sleep relaxation routine and I read a book instead of my phone.
Eating Well A dietitian friend once told me there was no such thing as “good” or “bad” foods. Her advice was to, on average, eat more of the good stuff and less of the bad stuff. I like throwing a handful of spinach into my stir-fry’s or subbing out half of the meat in a meal for lentils.
Giving Back Thank you’s go a long way. When I’m recognized or thanked for a job well-done, I like to pause, and then acknowledge someone who helped me reach that achievement. It’s a nice way to pay it forward and reminds me that I cannot succeed alone.
Saying Hi Feeling connected, heard and supported is really important. My partner and I have instituted a no-phone policy when we eat meals together – at home or when eating out. It removes distractions and allows us to be present with each other.

How do you thrive? Comment below if you would like to share how you live the Thrive 5 every day.

This November, while I encourage you to use the Thrive 5 as ways to explore mental health, I also encourage you to listen to your needs. And if you’re looking for ideas to help explore your own path to mental health, check out the amazing Thrive Calendar for a variety of engaging events, activities and experiences happening throughout the month. Happy Thrive!

All my best,
Miranda

Photo credit: UBC Thrive

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Save the date: Search Inside Yourself in January 2020

By Miranda Massie on October 29, 2019

In support of UBC’s commitment to workplace health and wellbeing, HR is bringing back a unique professional development opportunity for UBC faculty and staff: Search Inside Yourself (SIY).

Developed at Google and founded in neuroscience, SIY is a training program that uses emotional intelligence and mindfulness to optimize performance, build leadership skills and increase wellbeing.

The program consists of:

  • Two-day, in-person, cohort-based training taught by SIY-certified instructors (January 28 and 29, 2020 at UBC Vancouver)
  • Four weeks of follow-up exercises, content and cohort conversations via email (in February)
  • One-hour debrief session via webinar to integrate learning, answer questions and provide direction going forward (late February or early March)

Cost: $50 per person (eligible for PD funding).

What previous participants had to say:

  • 100 per cent of the participants would recommend the SIY program to a colleague
  • 88 per cent of the participants reported increased ability to remain calm in challenging situations
  • Participants reported a 17 per cent increase in self-awareness and a 15 per cent increase in resilience after the training.

“The neuroscience information was insightful and the exercises and practices were interesting enough to consider implementing in my everyday life.”

Mark your calendars now! Registration will open in the first week of December.

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Thriving Faces: Meet Halina Deptuck

Thriving Faces: Meet Halina Deptuck

By Guest Contributor on October 29, 2019

We’re thrilled to welcome Halina Deptuck to our team! As the new Health and Wellbeing Associate EFAP, Halina supports initiatives that enhance health and wellbeing for UBC faculty and staff.

If you have any questions or just want to say hi, please reach out to her at halina.deptuck@ubc.ca. She would love to know your thoughts on health and wellbeing at UBC.

Learn more about Halina below and join us in welcoming her.

What is your role on campus?

One of my main roles is to work closely with UBC’s Employee and Family Assistance Program (EFAP). I am here to answer any questions that faculty and staff might have about this program. Feel free to reach out to me about these kinds of inquiries at efap.info@ubc.ca. I will also be coordinating the many health and wellbeing workshops that UBC offers through EFAP.

In addition, I will work alongside the Health Promotions team on UBC initiatives such as Thrive, Not Myself Today and the Reach Out campaign. I am extremely excited to connect with you all!

How did you get involved with health and wellbeing?

I have always been intrigued by the relationship between brain health and mental health and wellbeing. So, after graduating from high school in Calgary, Alberta, I came to UBC to pursue my Bachelor of Science in Behavioural Neuroscience.

During my undergraduate degree, I found myself drawn towards groups that worked to improve the visibility of mental health and wellbeing of UBC students. I was very fortunate to engage with numerous student leadership opportunities, such as the Wellness Peer program as a peer supporter and co-leader of the Suicide Awareness team.

Also, for over two years, I was a research assistant with the Vancouver Stroke Program. There, I worked with people affected by stroke and dementia, and coordinated several pilot studies targeted at finding innovative ways to treat and identify these neurological conditions. In this role, I became interested in better understanding the way in which patients maintain their mental health and wellbeing following brain injury or a neurological diagnosis.

How do you thrive at work?

For me, social connection is key for maintaining my wellbeing at work. I love organizing lunch outings, after-work socials and taking the time to learn more about the people I work with.

Getting, and staying, active is another factor that is essential for me to thrive at work. When possible, I try and go outside at lunch (my favourite locations on campus include the Nitobe Gardens and walking down Main Mall in the fall).

I also make sure to practice yoga two or three times a week – this is crucial for me, because it helps to clear my mind and focus on me. In the summer, you can find me at the beach playing volleyball or in Tofino surfing. Exercise makes me feel refreshed and empowered to tackle the rest of the work week.

Welcome to the team, Halina!

Editorial: Monique Rodrigues

Photo credit: Claudia Cinotti Ballarte

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Free Events: November 2019

Free Events: November 2019

By Miranda Massie on October 29, 2019

Thrive Month at UBC | November 1-30

Thrive is an annual series of events that offer UBC students, staff and faculty opportunities to explore pathways to mental health and find strategies that will help them thrive. Check out the Thrive Events Calendar for opportunities to build and maintain your mental health.

Highlights:

30-Day Online Mindfulness Challenge | Fall cohort start: November 1

This free, innovative, evidence-based training is open to all UBC staff and faculty looking to incorporate mindfulness into the workplace and in their everyday lives. Content is delivered online via any device, and focuses on simple yet powerful and achievable learning objectives. After just 10 minutes a day for 30 consecutive days, participants will have the tools to be healthier, more productive and better able to problem-solve and work in a team.

Learn more and register for the challenge now.

Boosting Your Positive Outlook | November 14 | 12:00 p.m. – 1:00 p.m.

Consistently focusing on the negative side of an issue can contribute to stress, lead to physical changes in the body, and affect performance and overall wellbeing. This workshop will help you understand the ways in which this seemingly automatic negative thinking occurs, recognize its typical manifestations, and develop a process for tackling negative thoughts effectively.

Available to all UBC staff and faculty, this free session is facilitated by UBC’s Employee and Family Assistance Program (EFAP) provider, Morneau Shepell.

Find out more and register now.

Getting a Restful Sleep | November 26 | 12:00 p.m. – 1:00 p.m.

Sleep is critical to ensure maximum productivity. It increases your ability to concentrate and focus, allows you to approach challenges with a more positive attitude, and can have positive effects on your memory and health.

In this session, participants will learn about circadian rhythms and the impact that disrupting these key biological processes can have on their day-to-day activities and work. The workshop will also describe sleep’s vital role in maintaining health along with practical tips and strategies that participants can apply to get quality, restful sleep and to stay alert.

Available to all UBC staff and faculty, this free session is facilitated by UBC’s Employee and Family Assistance Program provider, Morneau Shepell.

Find out more and register now.

Relaxation Tips to Help You Thrive | December 3 | 12:00 p.m. – 1:00 p.m.

Our minds and bodies need rest and recovery breaks to allow us to relax and reduce the effects of stress. While everyone has days that are hectic and unfocused, consistently feeling stressed out, rushed, or on-the-go can have a detrimental impact on a person, increasing their risk of experiencing a serious physical concern. This workshop will show participants how to make time to calm down and reduce stress, using both proactive and reactive relaxation techniques.

Available to all UBC staff, faculty and students, this free session is facilitated by UBC’s Employee and Family Assistance Program provider, Morneau Shepell.

Find out more and register now.

Community Health Events

alumniUBC Webinar – Managing Your Energy at Work: Simple habits for better productivity and creativity (Nov. 5)

Energy, in a human context, is your capacity to do work, play and be creative. It’s the foundation of our ability to perform at our best. In this webinar, you’ll uncover what is draining your energy, and how you can create simple habits to restore and protect it. You’ll learn how to design deliberate practices that build your capacities, and apply this to your most important projects. You’ll walk away with a new perspective on how you work, and tangible actions that will enhance your productivity, creativity and collaboration. Learn more.

Funding for Wellbeing Scholars: Call for Proposals (Deadline: Nov. 15)

UBC Wellbeing is once again providing co-funding support for up to five projects that support the health, wellbeing and social sustainability priorities at UBC Vancouver and UBC Okanagan. UBC staff and faculty are invited to apply.

The initiative targets applied research projects of appropriate scope for a sustainability scholar student to complete within 250 hours during the program period (May 4 to August 14, 2020). The deadline to submit a proposal is Nov. 15, 2019. For more information, visit the Wellbeing Scholars website.

Annual Mammography Screening on Campus (Dec. 3)

The Centre for Occupational Health, Safety and Wellbeing (Safety & Risk Services) is bringing back the Screening Mammography Program (SMP) to the Vancouver campus. Operated by the BC Cancer Agency, SMP aims to help reduce breast cancer deaths through early detection and routine screening. The screening clinic is open to all women residents of BC between the ages of 40 and 74, including trans women. Trans men and non-binary people who were assigned female at birth should also be screened. Appointments are required and can be booked by directly through the program without a doctor’s referral. Click here to learn more.

Photo Credit: UBC Thrive

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It Begins with You: Benefits to Support Thriving Lives

By Miranda Massie on October 29, 2019

Our ability to live, learn, work and support ourselves and our community depends on being mentally healthy and resilient. Part of this involves not only knowing how to support yourself and others, but also understanding when you need assistance and where to go for help.

Since it’s Thrive month, we share two stories below that introduce the resources available to support you and to help you support others.

Elaina’s Challenge: Supporting a thriving team and workplace

Elaina supervises a team of employees at UBC and tries her best to set a supportive and respectful atmosphere. Recently, she noticed that Frank has started to act differently. Typically a very social person, he’s now avoiding team gatherings and eating lunch alone. He seems to have lost his sense of humour and appears more tired than usual.

Elaina has approached him a couple of times to ask how he’s doing, but the answer is always the same: “busy but good.” Elaina is increasingly concerned, but doesn’t know how to approach the topic and doesn’t want to offend or upset him.

How HR resources can help Elaina respond to and support Frank:

To help Frank and other staff and faculty in distress, a great resource for Elaina is the Orange Insert, a guide that helps managers like Elaina recognize unusual behaviour and respond with concern and empathy. She can also contact UBC’s Advisory Services for support and access online information for managers.

Because Elaina likes to take a proactive approach to her role, she can consider professional development opportunities that will help her better manage future situations. The opportunities available include health and wellbeing workshops and trainings, and free and individualized coaching support.

How EFAP can help Elaina:

UBC’s Employee & Family Assistance Program (EFAP) provider, Morneau Shepell, offers a range of supports and resources for managers. They include consultations to help managers recognize the signs of someone struggling or to refer staff to EFAP counselling support. Manager consultations offer advice and resources to promote a healthy working environment while supplementing the guidance provided by HR Advisors and HR Associates.

Morneau Shepell delivers support services in a number of ways, including in-person, over the phone and online. That is, Elaina can chose the format that works best for her. To get started, she can call the Shepell Care Access Centre at 1-800-387-4765 or visit the online resource hub. (Note: Please enter “University of British Columbia” as your organization.)

Laurence’s Challenge: Supporting your own mental wellbeing

Laurence feels overwhelmed and often finds himself worrying about work. This happens even when he’s at home trying to focus on caring for his family and other life demands. He feels anxious and worries it’s putting a strain on his personal and professional relationships. That’s why he is looking for ways to better integrate work and life.

How EFAP and UBC’s Extended Health plan can help Laurence:  

Laurence can turn to EFAP for confidential counselling and consultative services. This service can help him and his dependents find solutions not only to work-life integration, but also anxiety, challenging relationships and more. Experienced professionals are available 24/7: in-person at various locations across BC, over the phone in multiple languages, via video, or through First Chat.

Similar to Elaina, Laurence can also call the Shepell Care Access Centre at 1-800-387-4765 or visit the online resource hub.

In addition, through UBC’s Extended Health Plan, he can access counselling services from a licensed psychologist, registered social worker or registered clinical counsellor. The service is 100 per cent reimbursed up to a maximum of $2,500 for each person enrolled per benefit year. For more details, Laurence can refer to his UBC Employee Group.

How HR resources can help Laurence:

With a wide range of programs and resources available to help improve individual mental health and resilience of UBC staff and faculty, Laurence can visit UBC HR’s Mental Health page for more information.

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Social Support: The Importance of Asking for and Offering Help

Social Support: The Importance of Asking for and Offering Help

By Miranda Massie on October 4, 2019

I won’t lie – September was a rough month for me. It seems that in my efforts to support others in preparation for a busy fall, I neglected to take my own advice. I pushed myself. I ignored the signs my body was sending me. I crashed.

In addition to the usual back to school busyness, I experienced a flare up of what I’ve learned is likely a chronic health condition. While struggling to manage my physical symptoms, I noticed the mounting toll that my ill-health was taking on my mind and spirit. While recovering at home I navigated a range of emotions including grief, guilt, anger, frustration and loneliness.

Personally, I think feeling isolated was the worst part. Conversely, I attribute much of my ongoing recovery to the social support provided to me by family, friends and colleagues.

While illness is no one’s fault, it can be difficult not to blame ourselves or our circumstances. In an effort to guide our attention and energy away from blame, and towards healing instead, I’m sharing some helpful tips: both for those experiencing similar situations – or for those wanting to support others.

What you can do for yourself

  • Accept your current limitations – they are temporary: Dwelling on things that we cannot change distracts us from noticing our progress or adaptations.
  • Reach out: People genuinely want to support you and while you may want to avoid being a “burden” to others, there are positive health benefits for both you and the helper.
  • Advocate for yourself within the healthcare system: You are the only one who can speak to your individual experience. If you’re not feeling heard, ask again or ask until someone listens.

What you can do for others

  • Offer what you have to give: Reaching out does not have to take a lot of time or cost money. Here are some ways people reached out to me: offers to visit or cook, surprise smoothie deliveries, a kind or encouraging text message, and supportive emails from my manager.
  • Curiosity builds empathy: It can be difficult to understand what others are going through if we have never had a similar experience. Be curious and ask questions to learn more, or consider connecting with a health agency or non-profit organization to learn more about a condition.
  • Opt for listening over fixing: We often hesitate to reach out to others, fearful of not knowing what to do or say. It is not our job to solve the challenges of others. Instead, provide space for someone to share their feelings and experiences.

We need the support of others in order to survive and to thrive. While life can feel isolating at times, it is important to remember the ways in which we can help ourselves and others.

This month, I wish you the best of luck in your ongoing journeys of wellbeing and I express my sincere admiration and respect for those with health challenges who manage to thrive through life each day.

All my best,
Miranda

Photo credit: UBC Thrive and UBC Student Communications

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Join UBC’s 30-Day Online Mindfulness Challenge: Starts November 1!

Join UBC’s 30-Day Online Mindfulness Challenge: Starts November 1!

By Miranda Massie on October 4, 2019

Studies show that our minds wander 46.5% of the time.1 With all the digital and life distractions around us, it’s not surprising that there’s greater focus on mindfulness practices.

A growing amount of research over the past 20 years has demonstrated the benefits of mindfulness for both physical and mental wellbeing. Whether you’re new to mindfulness, practicing already, or part of a department or unit looking for a team-building activity, everyone can benefit from this simple practice.

At UBC, you have the opportunity to explore mindfulness and enhance your wellbeing with the 30-Day Online Mindfulness Challenge. If you’re looking to improve your communication, boost your wellbeing and become better at managing stress, then this challenge is for you.

About the 30-Day Online Mindfulness Challenge

Available to all UBC staff, faculty and postdoctoral fellows at all campus locations, the 30-Day Online Mindfulness Challenge is a free, innovative and evidence-based program that encourages employees to incorporate mindfulness into the workplace, and in their everyday lives.

30 Day Challenge Poster (2019)

Through our collaboration with MindWellU, content is delivered via any online or mobile device and focuses on simple yet powerful and achievable learning objectives.

You can expect:

  • 10 minutes per day of mindfulness training for 30 days
  • Expert-led and evidence-based programming
  • Online platform that can be used anywhere
  • Free to join and includes participation of a buddy or colleague of your choice
  • Open to all UBC staff and faculty (Vancouver and Okanagan campuses)

What previous participants say:

“Mindfulness practice helps reset my mind and have a clear perspective when I become unfocused or feel overwhelmed in the workplace.”

“The Take 5 mindfulness practice has become a regular part of how we begin team meetings. [It’s] helped us be more present, better listeners, engaged and resilient.”

“Taking the Challenge with a colleague was really helpful…having another person who understood the immediate benefits of practicing mindfulness…it kept us accountable.”

Register now

Here’s how you can participate in the 30-Day Mindfulness Challenge:

  1. View the online orientation video from MindWellU.
  2. Create your profile on the online hub using this UBC Vancouver and Okanagan staff and faculty link.
  3. Register for the 2019 Challenge (November 1-30). If these dates don’t work for you, sign up to start your mindfulness practice on any Tuesday.

For more information, visit our 30-Day Mindfulness Challenge page or email benefits.info@ubc.ca.

Reference:

1 Killingsworth MA, Gilbert DT. A Wandering Mind Is an Unhappy Mind. Science 12 November 2010: Vol. 330. no. 6006, p. 932

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