UBC

Free Events This Month: December 2018

By Melissa Lafrance on December 5, 2018

Office Ergo Rep Training | December 18 | 1:00 p.m. – 4:00 p.m.

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

Sit-Stand Desks & Platforms | December 19 | 9:00 a.m. – 10:00 a.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. Find out more and register now.  

Ergo Your Office Tutorial | December 19 | 11:00 a.m. – 12:00 p.m.

Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation with a practical session, giving you hands-on experience adjusting typical office equipment. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse, and monitor to promote neutral working postures. Find out more and register now.

30-Day Online Mindfulness Challenge | Begins Every Monday

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 for the challenge now.

Coming in 2019:

QPR Suicide Intervention Training | January 23 | 9:00 a.m. – 11:00 a.m.

QPR Training is an internationally recognized suicide intervention program designed to help you question, persuade and refer. QPR acts as an emergency mental health intervention designed to save lives, much like CPR or other methods of emergency medical intervention. Learn to recognize suicide warning signs, how to 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. Find out more and register now.

Self-care for the Caretaker | January 29 | 12:00 p.m. – 1:15 p.m.

Incorporating aspects of Self-Care 101, this session is designed for those working in front line or helping professions such as advisors, managers, supervisors, faculty and student support staff. In addition to learning about personal self-care, participants will explore the benefits and risks of supporting others while identifying ways to create and maintain supportive and safe environments. Find out more and register now.

The Working Mind for Managers | January 31 | 9:00 a.m. – 4:30 p.m.

The Working Mind is a Mental Health Commission of Canada, evidence-based workplace training program aimed at increasing mental health literacy for managers, supervisors, deans, and department heads.

This education-based and solution-focused program is designed to address and promote mental health and reduce stigma in a workplace setting. Participants will enhance their awareness to reduce stigma and negative attitudes around mental health challenges, have a better understanding of mental health and wellbeing, be able to promote mental health in the workplace, and gain confidence, tools and resources to support employees. Find out more and register now.

The Working Mind for Employees | February 25 | 9:00 a.m. – 12:30 p.m.

The Working Mind is a Mental Health Commission of Canada, evidence-based, solution-focused workplace training program aimed at increasing mental health literacy for employees. Designed to address and promote mental health in a workplace setting, participants will enhance their awareness to reduce stigma and negative attitudes around mental health challenges. Employees will acquire a better understanding of mental health and wellbeing, be able to promote mental health in the workplace, and enhance personal mental health and resilience. Find out more and register now. 

Photo Credit: UBC Communications and Marketing

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Free Events This Month: November 2018

Free Events This Month: November 2018

By Melissa Lafrance on October 23, 2018

30-Day Online Mindfulness Challenge | Begins October 29

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 for the challenge now.

Wellbeing Series

Join Miranda Massie, Health Promotion Specialist and Crystal Hutchinson, Workplace Wellbeing Strategist, for their continuing Wellbeing Series. Part 1 highlighted the importance of self-care, while in their next two sessions, they will discuss building resilience, individual and workplace wellbeing, as well as the resources available to support you.

Part 2: Building Resilience | November 1 | 12:00 p.m. – 1:00 p.m.

As we face the constant flux of change and complex challenges, it’s important to look at how we build our personal resilience. Resilience is foundational to the prevention of stress and to increase our capacity to cope with and recover from adverse events. This interactive session will provide an opportunity to talk about the current state of employee mental health in Canada, explore the core components of resilience, and share evidence-based strategies and resources for building resilience. Find out more and register now. 

Part 3: Workplace Wellbeing | November 22 | 12:00 p.m. – 1:00 p.m.

For us to succeed at work, we need to understand how we can be our best selves, and that includes understanding how we can focus on our wellbeing at work. Join us to learn what UBC is doing to support workplace wellbeing, and how you can tap into existing resources and community networks to build a supportive workplace environment. Explore the strategies, tools and resources available to support your individual wellbeing as an employee, including how workplace wellbeing can be enhanced through our everyday interactions, practices and operations. Find out more and register now. 

Stress & Resilience Series

Join Dr. Thara Vayali for her continuing Stress & Resilience Series. In the next two sessions, explore the stress response, recognize stress levels, build resilience, and discover the connection between empathy and stress. 

Part 2: Empathy & Stress | November 8 | 12:00 p.m. – 1:00 p.m. 

This workshop will define empathy and explore the ways empathy shows up in our day-to-day lives, including how it can lead to stress and the beneficial ways expressing empathy can improve wellbeing. Find out more and register now. 

Part 3: The Stress Inventory | November 21 | 12:00 p.m. – 1:00 p.m. 

This workshop will explore the domains of stress, including how you can take a personal stress assessment and learn beneficial ways of recognizing, managing and improving stress and your overall wellbeing. Find out more and register now. 

Building Career Resilience in Change Series

Changes in the workplace continue at a rapid pace. How can we respond to the changing workplace and also engage with it in ways that support our career development? Join UBC’s Career Navigation & Transition Consultant Pooja Khandelwal in a group coaching series on Building Career Resilience in Change.

Attend this three-part series to gain insights and skills to enhance career resilience and self-reliance. Develop a personalized employability plan and the ability to access appropriate resources for changing career needs. It is highly encouraged that you attend all three sessions, as the information you gain will build to greater benefits. Find out more about the series and register now. (Note: You only need to register once for the entire series.)

  • Part 1: The Changing Workplace and its Impact on Careers (Nov. 14, 2018)
  • Part 2: Career Wellbeing as a First Step to Career Resilience (Dec. 5, 2018)
  • Part 3: Career Resilience Framework (Jan. 17, 2019)

Ergo Your Office Tutorial | November 28 | 12:00 p.m. – 1:00 p.m.

Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation with a practical session, giving you hands-on experience adjusting typical office equipment. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse, and monitor to promote neutral working postures. Find out more and register now.

Sit-Stand Desks & Platforms | November 28 | 2:00 p.m. – 3:00 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. Find out more and register now.  

Community Health News: November 2018

This month, join us for UBC Thrive Week (Oct. 29 – Nov. 2). Hosted on both the Vancouver and Okanagan campuses, Thrive is an opportunity for staff, faculty and students to explore their path to mental health.

View the full events calendar, or gather your colleagues to participate in UBC’s largest Zumba class and Thrive wrap-up celebration! Free to attend with games, booths and healthy snacks available. Come Thrive with us!

October 24-26: UBC’s Annual Flu Shot Campaign

November 2: Garden Design Lecture with Dan Hinkley

November 6: Staff and Faculty Choir Rehearsal (Join now!)

November 15: Lace Up for Kids

November 20: Food Insecurity through Indigenous Perspectives  (webinar or video conference)

November 20: Prepare Your Dependent Child for UBC Admissions

November 20: Sing! Sing! Sing! UBC (monthly drop-in choir)

November 22: Living Your Best Life: Ideas for Unleashing Your Full Potential

November 27: Annual UBC Mammography Screening (Mobile clinic)

Photo Credit: UBC Communications & Marketing

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Benefits to Support Thriving Staff and Faculty

By Melissa Lafrance on October 23, 2018

Mental health is the capacity to feel, think and act in ways that enhance our ability to enjoy life and deal with the challenges we face1. Our ability to live, learn, work and support ourselves and one another at UBC and beyond depends on our mental health and resilience.

Mental health literacy is a key component to enhancing the mental health and resilience of individuals, workplaces, and communities2. Mental health literacy involves understanding when you need assistance and where to go for help as well as knowing how to support yourself and others in challenging times and also proactively. Read further to learn about the resources available to support you.

Rico’s Challenge: When you need to support your mental wellbeing – at work and at home

Rico would like to learn more about work-life integration. He is feeling overwhelmed and often finds himself worrying about work, even when at home where he’s trying to focus on caring for his family and other life demands. He is feeling anxious and worries it’s putting a strain on his personal and professional relationships.

How EFAP and Extended Health Plan coverage can help:  

UBC’s Employee & Family Assistance Program provider, Morneau Shepell, offers confidential counselling and consultative services to help you and your dependents find solutions to any challenges, including anxiety, work-life integration and relationships. Their 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.

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. (Note: Please enter “University of British Columbia” as your organization.)

Through UBC’s Extended Health Plan, you can access counselling services from a licensed psychologist, registered social worker or registered clinical counsellor and be 100% reimbursed up to a maximum of $2,500 for each person enrolled per benefit year. For more details, refer to your UBC Employee Group.

How HR resources can help:

There is a range of programs and resources available to help improve individual mental health and resiliency, and support UBC workplaces that want to enhance the mental health and wellbeing of its staff and faculty. Visit our Mental Health page for more information.

Lori’s Challenge: When supporting a thriving team and workplace begins with you

Lori supervises a team of employees at UBC and tries her best to set a supportive and respectful atmosphere. Recently, she noticed that Frank has been acting differently. Typically very social, he avoids team gatherings and eats lunch alone. He seems to have lost his sense of humour and appears more tired than usual. Lori has approached him a couple of times to ask how he is doing and he replies, “busy but good”. Lori is growing increasingly concerned for Frank, but doesn’t know how to approach the topic and does not want to offend or upset him.

How HR resources can help Lori respond to and support someone in need:

To help staff and faculty in distress, Lori can use the guidelines contained in the Orange Folder. She can also contact UBC’s Advisory Services for support and access online information specifically for managers. Because Lori likes to take a proactive approach to her manager role, she can consider professional development opportunities in this area, including health and wellbeing workshops and trainings, or free and individualized coaching support.

How can EFAP assist Lori:

UBC’s EFAP provider, Morneau Shepell, offers a range of supports and resources for managers, including manager consultations to help Lori recognize the signs of someone struggling or to refer staff to EFAP counselling support. Manager consultations are designed to offer advice and resources to promote and maintain a healthy working environment while supplementing the information and guidance provided by HR Advisors and/or Associates.

Morneau Shepell delivers support services in a number of ways, including in-person, over the phone and online. 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. (Note: Please enter “University of British Columbia” as your organization.)

References:

  1. Public Health Agency of Canada, 2014
  2. Kutcher et al., 2016, p.155; Whitley, Smith, & Vaillancourt, 2012; Whitley & Gooderham, 2016

Photo credit: UBC Communications & Marketing

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Your Social Network: Keys to Building Resilience

Your Social Network: Keys to Building Resilience

By Miranda Massie on October 3, 2018

Recently, I attended an engaging workshop hosted by a colleague on the topic of resilience. Beyond being a “wellness buzzword”, resilience is the capacity in each of us to draw on multiple sources of strengths, social networks and resources to overcome adversities.1 The great thing about resilience and overall mental health is that we can learn skills, tools and strategies that allow us to effect positive changes on our wellbeing.

One such strategy is social connection. UBC has identified social connection as one of the institution’s top five wellbeing priorities going forward. It is also strongly linked to resilience and is one of seven key strategies for building our ability to bounce back and overcome challenges.

Four ways to build social support:2

  1. Talk to someone. Use this connection to seek help, gain perspective and insight, or just to vent.
  2. Reach out. Family members, friends, colleagues or professionals can support you in different ways, depending on what you need and what their strengths are.
  3. Connect with your community. Try being active in a community-based group or organization. Already a part of a community group? You’re already increasing your social support and building resilience!
  4. Identify five or more meaningful connections in your life. Evidence shows that having five or more meaningful connections indicates a strong social support network. Try making a list of who you would turn to for different kinds of support (friend, resource, fun, mentor, challenger, appreciator, etc.)3

This month, I invite you to reflect on your social networks both at work and in your personal lives.  Within these communities lies a wealth of knowledge and support that can be shared in order to strengthen our wellbeing.

Interested in learning more about the power of social connection? Watch this TEDx Talk “Connect or Die: The Surprising Power of Human Relationships” (12 minutes). Or, consider registering for our Building Resilience Workshop (Nov. 1) to discover more contributing factors to our mental health and resilience. Lastly, I’ll leave you with an infographic of top tips for creating a support system from our EFAP provider Morneau Shepell.

Wishing you a wonderful start to the fall.

All my best,
Miranda

References:

1Youth Resilience and Protective Factors Associated with Suicide in First Nations Communities, 2014.
2Building Resilience Workshop, UBC HR Health, Wellbeing and Benefits, 2017.
3Adapted from Neilson, M. 2012. Complete Workplace Wellness

Photo credit: UBC Brand & Marketing

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Mind Your Wellbeing: 30-Day Online Mindfulness Challenge

Mind Your Wellbeing: 30-Day Online Mindfulness Challenge

By Melissa Lafrance on October 3, 2018

Studies show that our minds are wandering 46.5% of the time.1 With all the digital distractions around us, it’s not surprising that there’s greater focus on mindfulness practices. A tremendous amount of research over the past 20 years has demonstrated the benefits of mindfulness for physical and mental wellbeing. Whether you are 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.

About the 30-Day Online Mindfulness Challenge

30 Day Challenge Poster (2018)

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. 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.”

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

“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.”

Register now:

All UBC staff and faculty in Vancouver and the Okanagan can participate in the 30-Day Mindfulness Challenge by:

  1. Registering for the Challenge orientation webinar: Oct. 17 from 12:00-12:30 p.m.
  2. Taking a look at the orientation video on Mindwell-U’s website.
  3. Creating your profile on the online hub using this UBC Vancouver and Okanagan staff and faculty link.
  4. Choosing to register for the 2018 Challenge (Oct. 29 – Nov. 27) and/or the 2019 Challenge (Apr. 15 – May 10). Additional start dates will be available later.

If you have any questions, email Melissa Lafrance at melissa.lafrance@ubc.ca.

Photo Credit: Melissa Lafrance

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Free Events This Month: October 2018

By Melissa Lafrance on October 3, 2018

Protective Effects of Restful Sleep | October 10 | 12:00 p.m. – 1:00 p.m.

A good night’s sleep is critical for overall wellbeing. It often impacts how alert, energized and productive we are. This session will focus on the importance of sleep and its protective effects on overall health. Participants will learn to recognize the signs and symptoms of burnout, strategies to improve sleep quality and feel better rested. Find out more and register now. 

Orientation Webinar: 30-Day Online Mindfulness Challenge | October 17 | 12:00 p.m. – 12:30 p.m.

Join us for this orientation webinar to learn about the evidence supporting mindfulness and meditation, as well as the 30-Day Online Mindfulness Challenge, an evidence-based online training, available for UBC staff, faculty, and postdoctoral fellows. Come learn about mindfulness, the science behind it and the practical application in your professional and personal life. Find out more and register for the webinar now. 

30-Day Online Mindfulness Challenge | Begins October 29

This innovative and evidence-based training is aimed at 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. The challenge is free for all UBC staff and faculty. Learn more and register for the challenge now.

Wellbeing Series Part 1: Self-Care 101 | October 18 | 12:00 p.m. – 1:00 p.m.

This session will focus on increasing mental health literacy through self-care. You will learn about the body’s stress response and how to identify these responses in yourself, how to assess your stress levels, explore the meaning of personal self-care, and discover the many resources available for UBC staff and faculty. Find out more and register now.

Click the following links to learn more about part 2 and 3 of the series:

Ergo Your Office Tutorial | October 23 | 1:30 p.m. – 2:30 p.m.

Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation with a practical session, giving you hands-on experience adjusting typical office equipment. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse, and monitor to promote neutral working postures. Find out more and register now.

Sit-Stand Desks & Platforms | October 23 | 3:30 p.m. – 4:30 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. Find out more and register now. 

Stress & Resilience Series Part 1: Bouncing Forward | October 24 | 12:00 p.m. – 1:00 p.m. 

Join Dr. Thara Vayali for a three-part Stress and Resilience Series to explore the stress response, recognize stress levels, build resilience, and discover the connection between empathy and stress.  

Resilience is a key component in the prevention of stress and the capacity to cope with and overcome adverse events. This workshop will cover the basics of stress, explain stress burnout, and share tools to become more resilient. Find out more and register now.

Click the following links to learn more about part 2 and 3 of the series:

Office Ergo Rep Training | October 24 | 1:00 p.m. – 4:00 p.m.

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

Community Health News: October 2018

This month’s featured event is UBC Thrive week.  Hosted on both the Vancouver and Okanagan campuses, Thrive is an opportunity for staff, faculty and students to explore their path to mental health:  October 29 – November 2: Thrive Week

October 9-12: UBC United Way Week of Caring

October 13-14: UBC’s Annual Apple Festival (UBC Botanical Gardens)

October 18: The Great ShakeOut

October 23: Sing! Sing! Sing! Drop-in Choir

October 24-26: UBC’s Annual Flu Shot Campaign

October 29-November 4: Bike to Work Week

October 30: Inclusive Futures Dialogue Series – The Power of Diversity

UBC Okanagan:

Ongoing: Weekly mindfulness drop-ins

Photo credit: UBC Brand & Marketing

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Ways to be Proactive About Stress

By Melissa Lafrance on September 11, 2018

A new school year is here and as staff and faculty, we may be experiencing a host of emotions. Some days, we might feel excited and joyful; other days we might be overwhelmed. As we bid farewell to another summer and move into the fall, check out the available resources you can access to better manage stress and build resilience. In this month’s Benefits Spotlight, let’s look at the services and resources available through Workplace Wellbeing & Benefits, UBC’s Employee and Family Assistance Program (EFAP) and UBC’s Extended Health Benefits Plan that can help you manage stress and build resilience.

Mona’s Challenge: When it’s difficult to bounce forward

Mona is excited to welcome back the fall semester and the many eager students to campus, some of whom will be coming to her for support. Dedicated to her role and to enhancing the student experience, Mona knows that the coming months will be busy and sometimes stressful and overwhelming. This knowledge is causing Mona to feel anxious and wonder if she is prepared to manage her emotions and to handle students who may come to her in distress.

How HR resources can help:

There is a range of programs and resources available to help improve individual mental health and resiliency, and support UBC workplaces that want to enhance the mental health and wellbeing of its staff and faculty. Visit our Mental Health webpage for more information, including:

  • Tools and resources for staff and faculty
  • Upcoming workshops
  • Training programs and on-demand workshops
  • Mindfulness and meditation

If you are enrolled in UBC’s Extended Health Plan, you can access counselling services from a licensed psychologist, registered social worker or registered clinical counsellor and be 100% reimbursed up to a maximum of $2,500 for each person per benefit year. For more details, refer to the information applicable to your UBC Employee Group.

Marc’s Challenge: When you want to be a healthy role model for your team

Marc manages a team of employees at UBC. He understands that he plays an important role in creating a positive and healthy working environment. Marc wants to be equipped to respond and support someone in distress and also wants to lead by example by taking a proactive approach to manage his own stress levels.

How HR resources can help:

Marc might want to think about professional development opportunities in this area including Health & Wellbeing Workshops and training programs. Marc can also access free, individualized Coaching support through HR’s Coaching program and access the Orange Insert for ways to help staff and faculty in distress. 

How EFAP can help Marc:

UBC’s EFAP provider, Morneau Shepell, offers a range of supports and resources for managers, including manager consultations to help equip Marc to notice when someone is struggling or to refer his staff to counselling through EFAP.

Stress Coach Connects is a free, self-directed, online program. In a quick call to EFAP, Marc could enrol to assess, understand and manage high stress through tracking tools, goal setting, resources, and support from a counsellor via online chat.

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. (Note: Please enter “University of British Columbia” as your organization.)

Photo Credit: UBC Communications & Marketing

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Fitting in Fitness: Budget-friendly Finds

By Miranda Massie on September 11, 2018

September is busy enough without worrying about finances too. Read on to discover low-cost or no-cost fitness options and inclusive activities on campus.

Week 1: Make the most of Free Week!

From Sep. 10-16, UBC Recreation invites you explore as many classes as you like at various Vancouver campus locations. See the full class schedule on the UBC Rec’s Free Week webpage, including details about open houses happening at the ARC, Aquatic Centre and Tennis Centre, and special events like Recess on Main Mall or the Free Skate.

If you’re in the Okanagan, check out the Campus Rec Free Week (Sep. 10-15).

Week 2: Take advantage of UBC corporate discounts

UBC staff and faculty have access to a wide range of on- and off-campus corporate health, fitness and family discounts. Fit in your fitness without breaking the bank.

Week 3: New staff and faculty recreation rates

Want to move more while on campus? Check out UBC Recreation’s new fitness membership bundles which include fitness centre access and spin and fitness classes, as well as yoga and Pilates.

Week 4: Stay in shape while on the move

Walking is a wonderful no-cost option for keeping active. Try incorporating it into your commute: park on the top level of the parkade, get off the bus 1-2 stops early, or host a walking meeting. People who use active transportation (e.g. bus, bike, on foot) to commute to work and school tend to be more active, and have more positive lifestyle attributes [source].

Looking for accessible fitness options? Discover these inclusive recreation options offered at UBC Point Grey.

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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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