UBC

Search Inside Yourself Training: Register Before It’s Too Late (Deadline: Jan. 15)

By Miranda Massie on January 8, 2020

In support of UBC’s commitment to workplace health and wellbeing, HR is bringing back a unique professional development opportunity for faculty and staff on the Vancouver campus: 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 (February);
  • One-hour debrief session via webinar to integrate learning, answer questions and provide direction going forward (early March).

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

Registration deadline: January 15, 2020.  Only a few spots remain, so register now! 

What previous participants reported in the post-training survey:

  • 100 per cent of participants would recommend the SIY program to a colleague;
  • 88 per cent of 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 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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Save the Date: Travelling Health Fair 2020

By Miranda Massie on January 8, 2020

Do you find it hard to find balance in your life? What did you have for lunch today? How close did you park to your workplace?

Many of the world’s most common chronic health conditions (diabetes, heart disease, osteoporosis etc.) are preventable or can be delayed by managing risk factors. Small changes in behaviour and awareness can make a big difference, both now and in the future.

The UBC Traveling Health Fair is an annual free mobile health clinic, that offers one-on-one health assessments.  In February, the 2020 fair will take a comprehensive “whole health” prevention approach to the health and wellbeing of UBC staff, faculty and postdoctoral fellows.

As part of this free health fair, participants will be offered the following confidential services:

  • An assessment of risk factors for chronic diseases such as diabetes, hypertension and coronary artery disease;
  • A review of your current health status (nutrition, physical activity, blood pressure, medications, immunizations);
  • A mental health check-in focused on stress and sleep;
  • A personalized goal and action plan to start taking steps towards improving your overall mental and physical health.

Who should attend: everyone! Whether you are currently living with a chronic condition or want to learn about your risk factors, there is something for everyone at this fair. It is never too early to think about prevention.

Check out the dates, times and locations of this year’s fair and mark your calendars!

Registration opens February 3.

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Free Events This Month: January 2020

By Halina Deptuck on January 8, 2020

Sit-Stand Desks and Platforms │ January 9 │1:30 p.m. – 2:30 p.m.

This workshop will provide important information about different types of sit-stand desks and platforms available on the market. Understanding the pros and cons of each will assist departments, staff and faculty in deciding which option is most suitable. Product samples will be available for participants to try out in order to get an idea of how the different models impact positioning and workflow. Learn more and register now.

Ergo Your Office Tutorial │ January 9 │3:30 p.m. – 4:30 p.m.

Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation and 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. Learn more and register now.

Office Ergo Rep Training │ January 15 │1:00 p.m. – 4:00 p.m.

If your department is looking for more efficient response and support to ergonomic issues for staff, consider taking this three-hour Ergo Rep Training. Learn about basic ergonomic risk factors and assessments, proper computer workstation setup, and additional resources to take back to your unit. Learn more and register now.

QPR Suicide Intervention Training │ January 20 │10:30 a.m. – 12:30 p.m.

This training is an internationally recognized suicide intervention program designed to help you question, persuade and refer. These free sessions are open to UBC students, faculty and staff, and are aimed at helping them recognize warning signs, approach someone who may be at risk, persuade the person to seek appropriate health services, and connect the person to resources that will help resolve crises. QPR is designed to act as an emergency mental health intervention in crisis situations. Check it out and register now.

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 an issue or is experiencing a crisis, and be prepared to guide a person towards professional help. Learn more and register now.

Search Inside Yourself Training │ January 28 and 29 │8:30 a.m. – 4:30 p.m.

In support of UBC’s commitment to workplace health and wellbeing, HR is bringing back a unique professional development opportunity for UBC Vancouver faculty and staff. Developed at Google and founded in neuroscience, Search Inside Yourself (SIY) is a two day training program that uses emotional intelligence and mindfulness to optimize performance, build leadership skills and increase wellbeing. Learn more and register now – spots are limited.

Community Health News

Sexual Assault Awareness Month (SAAM)

For 10 years, SAAM has raised awareness and encouraged people to take action to prevent sexualized violence. The effort is rooted in student leadership and activism, and events are put on by different UBC groups including clubs, student associations and support services. Check out the full list of events and join the multiple campus partners in contributing to build a culture of accountability.

Through the Lens | Jan. 15 – May 26

Presented by UBC Equity & Inclusion Office, Through the Lens is a series of interactive workshops exploring how different identities navigate and experience the university while offering practical ideas on creating a more inclusive campus. Learn more.

UBC Walkabout | Jan. 20 – March 22

Walkabout is an annual, nine-week walking challenge to promote physical activity and social connection. Anyone is welcome to participate individually or by creating teams of five people and walking the distance suggested by a virtual route. Learn more and register now.

Bell Let’s Talk Day | January 29

The national Bell Let’s Talk Day is an opportunity to start a conversation in your community, with a friend or colleague, and help decrease the stigma surrounding mental health. Access the project’s website for more information, as well as resources to help you support someone close to you.

Move UBC Month | February 1 to 28 (UBC Vancouver and UBC Okanagan)

Get ready to move more this February! Move UBC is an annual university-wide initiative to encourage physical activity and reduce the time students, staff, faculty and the wider UBC community spend being sedentary. By inspiring people to move more through inclusive and accessible activities, Move UBC aims to improve everyone’s overall wellbeing.

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Everything You Feel is Real: Reflections on “Not Myself Today” 2019

By Guest Contributor on January 8, 2020

Last year marked the fifth consecutive time that UBC actively participated in the Canadian Mental Health Association’s Not Myself Today® (NMT) initiative alongside Thrive in November.  NMT is an evidence-informed campaign that aims to provide tangible ways to help employers transform mental health in the workplace, reducing stigma and fostering safe and supportive work cultures.

In 2019, 29 departments across UBC participated in the campaign. This is the highest number of departments that have been engaged in NMT at UBC since it started! Faculty and staff were encouraged to get involved in departmental events, wear a mood button, or simply ask a colleague how they were feeling. It was wonderful to hear meaningful conversations about mental health and wellbeing on campus.

Here is what some participants had to say about last year’s NMT campaign:

“I liked having discussions about mental health openly with colleagues every day.”

“I really liked the engagement and interactive nature of the activities.”

“It was a great variety of events and resources and having it over one month shows commitment to supporting workplace wellbeing.”

“It is reassuring to see mental health and resiliency strategies in practice. Thank you!”

Starting in 2020: Year-round NMT

Previously, NMT only ran during Thrive in November, but we are excited to announce that, starting in January 2020, the campus community will have the opportunity to participate in the initiative throughout the year!

A rolling registration process will be launched soon that will allow departments to promote NMT whenever it works best.  Teams can run the program for however long they like, and continue using the materials on an ongoing basis.

We encourage you and your departments to consider joining our community of partners to champion this initiative within UBC. By registering as a partner, you receive access to online resources prepared to inspire understanding and action for better workplace mental health.

If you want to register for NMT or have any questions, please reach out to Melissa Baker at melissa.baker@ubc.ca.

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Fitting in Fitness: Setting and Achieving Your 2020 Fitness Goals

By Halina Deptuck on January 8, 2020

Looking for a healthier lifestyle in 2020? Set yourself up for success by setting fitness goals that you will actually be able to conquer!

As research suggests, effective goals can increase people’s motivation to try harder and for longer periods of time1.  The SMART method, considered the gold standard for developing measurable and effective objectives2, is a good starting point. When setting your fitness goals, ensure that they are:

S – Specific

Specific goals should be unambiguous and detailed. Try focusing on the “5 W’s” of your goal: What do you want to accomplish? What is it important? Who is going to be involved in this goal? Where can the goal be worked on? When do you want to achieve it by? A specific goal might look like:

“I will be able to hold a plank for two minutes (goal) by practicing yoga twice a week (course of action).”

M – Measurable

Setting a measurable goal means that there must be a tangible way for you to measure your progress. While there are numerous ways to track progress, creating a recording sheet is a great place to start. A goal that is measurable might look like:

“I will be able to hold a plank for two minutes by practicing yoga twice a week and will record my weekly attendance on my recording sheet.”

A – Attainable

Attainable goals are realistic and work within the boundaries of your physical and mental health. This increases the likelihood that you will foster positive attitudes. Remember to be kind to your mind and body when creating attainable goals – for example, it isn’t realistic for a beginner runner to complete a marathon after only one month of training.

R – Relevant

You should be passionate about the goal you are designing! The more relevant the goal is to you, the more likely it is that you will achieve it. Try reflecting on the importance of the goal you’re considering and how reaching it will impact your quality of life.

T – Time Bound

The final and imperative step in this process is to link your goal in with a specific timeframe. Remember to keep it attainable – the timeframe should be used to encourage and guide your progress, not to increase your stress levels! A time-bound goal may look like:

“By May 31, I will be able to hold a plank for two minutes. To achieve this goal, I will practice yoga twice a week and will hold myself accountable by recording my weekly attendance on my recording sheet.”

Hope this simple method will help you achieve the healthier lifestyle you’re seeking in 2020!

References:

  1. https://positivepsychology.com/goal-setting/
  2. Bjerke, M. B., & Renger, R. (2017). Being smart about writing SMART objectives. Evaluation and program planning, 61, 125-127.

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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 Halina Deptuck 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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