UBC

Storm the Wall: Registration now open!

Storm the Wall: Registration now open!

By Truelove Twumasi on March 3, 2020

Are you ready to Embrace the Storm?

Take part in this unique UBC experience by grabbing a handful of friends and registering for a team, challenging yourself to do the whole relay on your own or come out to cheer on your peers and friends at the event!

UBC Staff and Faculty can take part in the iconic Storm the Wall event! There are dedicated heats specifically for staff and faculty. A staff and faculty social event will be held on March 16th at 5:30 pm where you will have an opportunity to try storming the wall, refreshments will be provided.

For more information, visit: http://recreation.ubc.ca/stormthewall

Posted in , | Tagged , , , , | Leave a response

Farewell Does Not Mean Goodbye – A Heartfelt Thank You

Farewell Does Not Mean Goodbye – A Heartfelt Thank You

By Miranda Massie on January 30, 2020

It is with mixed emotions that I write my last Healthy UBC Newsletter editorial. Recently, I have moved into a new role at UBC – one where I will be supporting training and education related to workplace mental health and wellbeing. While I feel excited and ready for this change, I’ve also taken time to reflect on a number of projects and initiatives that have grown very close to my heart.

Since 2013, I have been privileged to have this column as an outlet where I can speak directly to thousands of faculty and staff each month. This connection to you as an audience has been vital in both my professional and personal growth.

In addition to providing wellbeing tips and the latest health research, I have also shared personal triumphs, moments of grief, periods of illness, and lessons learned. Your kind words, emails of appreciation, and continued support, have impacted me in a way that I find hard to put into words (for those who know me, you know this is hard to do).

Remember the scene in How The Grinch Stole Christmas where his heart grows three sizes and breaks the measuring device? That is the only image I can think of to describe how I feel about the invaluable support you have shown me over the years.

This month, I would like to leave you with wellbeing tips by way of some of my favourite Healthy UBC articles.

My top wellbeing tips:

It is with an overflowing heart that I thank you once more. I look forward to keeping in touch and hope there will be opportunities for our paths to cross in the future.

Take good care.

All my best,
Miranda

Posted in , , , | Tagged , , , , , | 16 Responses

Register Now: Travelling Health Fair 2020

By Halina Deptuck on January 30, 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 offering 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.

Registration is now open! We look forward to seeing you at this year’s Travelling Health Fair!

Posted in , , , , | Tagged , , , , , , | 2 Responses

Free Events This Month: February 2020

By Halina Deptuck on January 30, 2020

Move UBC month │ February 1- 29

Move UBC is a university-wide annual initiative to increase physical activity and reduce the time students, staff, faculty and the UBC community spend sitting. Check out the Move UBC Calendar for opportunities to build and maintain your mental health.

Highlights:

Sit-Stand Desks and Platforms │ February 5 │ 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 │ February 6 │ 2:30 p.m. – 3:30 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.

The Working Mind: Workplace Mental Health Training for Faculty and Staff | February 24 │ 9:00 a.m. – 12:30 p.m.

Established by the Mental Health Commission of Canada, the Working Mind is an evidence-based training program designed to address and promote mental health, and to reduce stigma in a workplace setting. It includes scenario-based practical applications, videos of people with lived experience of mental illness, participant reference guides, and related handouts. The program is available in two versions: one for employees and one for managers. We are offering a faculty and staff workshop in February. A manager version is being planned for March. Learn more and register now.

30-Day Online Mindfulness Challenge │ Begins every Tuesday

This free, innovative, evidence-based training is for 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 be healthier, more productive and better able to problem-solve and work in a team. Learn more and register now.

Community Health News

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.

Equity Enhancement Fund | Apply by February 26

Do you have a bright idea to help build a more inclusive UBC? The Equity Enhancement Fund can assist you!  The fund supports community-based initiatives that enhance equity, diversity, inclusion and intercultural understanding at UBC.

Small and large project applications are welcome.  Learn more.

Posted in , , | Tagged , , , , , | Leave a response

Thriving Faces: Meet Truelove Twumasi

Thriving Faces: Meet Truelove Twumasi

By Guest Contributor on January 30, 2020

We’re thrilled to welcome Truelove Twumasi to our team! As the new Workplace Wellbeing Programs Specialist, Truelove will collaborate both with the Health, Wellbeing and Benefits team to continue to promote a culture of health and wellbeing on campus.

Hear from Truelove below to learn more about her work and interests.

What is your role at UBC?

First of all, I wanted to say I’m excited to join UBC and the Health, Wellbeing and Benefits team! I’m passionate about community engagement, interdisciplinary knowledge exchange, and supporting initiatives that lead to positive, sustainable change, and this work is a combination of all of that.

Some of my responsibilities include managing the Healthy Workplace Initiative Program, and scheduling mental health training programs and on-demand workshops. Please feel free to contact me if you have any questions regarding our offerings. My email is t.twumasi@ubc.ca.

I am looking forward to engaging with the UBC community! I love to meet people from around the globe, learn about their culture, and hear about traveling experiences.

Why health and wellbeing?

My interest in mental health and wellbeing began when I worked with children with disabilities who were ostracized from their community in Ethiopia. I worked with various adoption agencies and non-profits to provide housing and foster care options for children and youth. Moving to Canada to further my education in public health, I was introduced to health promotion and have focused my research and skills in the mental health and wellbeing area. I am also interested in exploring the interactions of race and gender and their impacts on health and wellbeing.

How do you plan to Thrive during the year?

This year, my intention is to focus on moving more. That’s why I am excited to participate in Walkabout, which has just started and runs until March 29. I hope this will motivate me to move more and will even encourage others to join as well. If you haven’t signed up yet, you can do it until Feb. 4!

Posted in , , | Tagged , , , , | Leave a response

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.

Posted in , , | Tagged , , , , , | Leave a response

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.

Posted in , , , | Tagged , , , , , | Leave a response

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.

Posted in , , | Tagged , , , , , , , , , , , , | Leave a response

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.

Posted in , | Tagged , , , , , , , | Leave a response

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.

Posted in , | Tagged , , , , , , , , | 1 Response

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

Posted in , | Tagged , , , , , , , | Leave a response

Archives

Navigation