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Social Support: The Importance of Asking for and Offering Help

Social Support: The Importance of Asking for and Offering Help

By Miranda Massie on October 4, 2019

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

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

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

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

What you can do for yourself

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

What you can do for others

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

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

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

All my best,
Miranda

Photo credit: UBC Thrive and UBC Student Communications

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

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

By Miranda Massie on October 4, 2019

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

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

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

About the 30-Day Online Mindfulness Challenge

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

30 Day Challenge Poster (2019)

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

You can expect:

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

What previous participants say:

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

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

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

Register now

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

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

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

Reference:

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

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Wellbeing Winners

Wellbeing Winners

By Marlene Dong on October 4, 2019

Congratulations to Patty Hambler (Health Promotion & Education) and Barbara Hsiao (Faculty of Land and Food Systems) on being the recipients of the 2019 President’s Staff Awards for Wellbeing. On October 2, they received their awards at a special reception held at Norman McKenzie House.

The Wellbeing category was incorporated to the President’s Staff Awards last year in recognition of the important role faculty and staff play in promoting workplace health. The award celebrates individuals and teams that create opportunities for others to thrive at UBC: from leading activities and initiatives that promote social, physical and/or mental health and wellbeing, to inspiring community members to care for themselves and each other.

“Always above and beyond”

For the past 20 years, Patty Hambler, Director of Health Promotion & Education, has pursued opportunities to improve the health and wellbeing of the UBC community, with particular emphasis on the student experience.

Her leadership in embedding health in all aspects of campus culture has played a role in changing the university’s policies and practices regarding student mental health and wellbeing. One of the many examples of her work was the creation of the Mental Health Awareness Club in 2010, a student-led initiative that is currently UBC’s largest mental health promotion club.

Furthermore, Patty was the driving force behind the development of the Peer Programs, which enable student volunteers to enhance campus wellbeing. She also led the creation of the Mental Health Needs Assessment, a project involving a multidisciplinary team of faculty and students.

“Patty’s inspiring leadership and vibrant demeanour has been an inspiration to each of us,” says Steven J. Barnes, Michael Lee, Karen Smith and Judy Chan, members of the team that nominated Patty for the Wellbeing award. “We were all separately drawn to Patty’s leadership and effort in bringing about change in policy and practice related to student mental health and wellbeing.”

In 2008, Patty partnered with Human Resources to promote a thriving UBC community. This collaboration led to Thrive, UBC’s first campus-wide mental health initiative.

For her coworkers Kelly White and Diana Jung, this effort demonstrates how Patty values collaboration. They note: “[It] laid a significant foundation for important and sustained partnerships between units and portfolios across UBC working towards the wellbeing of the campus community.”

“Unfailing support”

Barbara Hsiao is a trusted advisor to many in the Faculty of Land and Food Systems. Her dedication has defined the workplace culture, where faculty and staff thrive in a harmonious environment and can feel satisfied with their careers and work.

With a distributed workforce of over 110 people at UBC Vancouver, on farms, in research fields, and at the Dairy Education and Research Centre in Agassiz, BC, Barbara has created a positive culture that reaches every staff member.

“As the first person many people meet when they join the faculty, Barbara does an outstanding job of showcasing our workplace culture right from the start,” says Dean Rickey Yada. “Every day, she demonstrates how to create an environment that is inclusive, appreciative and values wellbeing of its employees.”

Barbara is also regarded for bringing people together through many initiatives, such as fundraising for the Heart & Stroke Foundation’s Big Bike event. In addition, she organizes professional development activities for staff to learn something new and bond with colleagues.

“These events encourage relationships to form through greater team-building and trust,” notes Director of Marketing and Communications Karen Lee, who was responsible for Barbara’s nomination to the award. “Coming to work doesn’t just mean doing work; we are encouraged to enjoy our time here at UBC with colleagues. And we do!”

Tell us how you thrive

Do you know a colleague or team that’s championing health and wellbeing at UBC? Contact us to learn how they might be featured in a future Thriving Campus or Thriving Faculty story.

Photos: Paul Joseph, UBC Brand & Marketing

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Free Event This Fall: October & November 2019

Free Event This Fall: October & November 2019

By Miranda Massie on October 4, 2019

Sit-Stand Desks & Platforms | October 22 | 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.  

30-Day Online Mindfulness Challenge | Fall Cohort Start: November 1

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.

Thrive Month 2019! | November 1-30

Thrive is an annual series of events that offer UBC students, staff, and faculty opportunities to explore pathways to mental health and find strategies that will help them thrive. Check out the Thrive Events Calendar as more events are added over the next month.

Office Ergo Rep Training | November 5 | 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 this 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.

The Working Mind: Workplace Mental Health Training

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 November.  A manager version is being planned for 2020.

Community Health News: October 2019

 

 

 

 

 

 

 

 

 

 

October 26: The Great Trek Festival and Fall Classic Run

Invitation: Pharmacist-led Migraine Group Appointments

The UBC Pharmacists Clinic (Faculty of Pharmaceutical Sciences) has a few spots left for its pilot study that surveys and evaluates the experiences of people living with migraine. Open to UBC staff, faculty and their families, the study consists of three in-person pharmacist-led evening sessions that will take place at the UBC Vancouver campus on October 23, 2019, November 27, 2019 and January 29, 2020. If you are interested in learning more about the causes, treatment options and management of migraines, please contact the research coordinator Anita Kapanen by October 9. Learn more.

Photo: UBC Brand & Marketing

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New “We Dig Real Food” Dining Program

New “We Dig Real Food” Dining Program

By Marlene Dong on October 4, 2019

Would you like to be rewarded for your healthy food choices?

UBC Food Services has launched a new stamp card dining program called We Dig Real Food, which promotes dietitian-approved menu choices at three UBC Vancouver dining halls – Feast (Totem Park), Gather (Place Vanier) and Open Kitchen (Orchard Commons). The program is open to UBC students and staff.

When you select a menu item marked with a ♥ icon, you’ll receive a stamp. Buy 12 entrees with a ♥ icon and get your next entree free (up to a $9.99 value).

Menu items change regularly and include not just vegan or vegetarian options. It’s a chance to try something new on the menu and nourish yourself at the same time.

For more information about the We Dig Real Food dining program, visit Gather, Feast or Open Kitchen.

Looking for healthy recipes to try this month?  Get inspired here.

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Fitting in Fitness: Take a Walk Every Wednesday

By Miranda Massie on October 4, 2019

Autumn in all its fall foliage has arrived at UBC, which means there’s no better time to explore your campus. Walking is a convenient, accessible and free way to do this while also improving your health, reducing stress and making connections with the community and nature. Read on to learn more about the programs available through UBC Recreation.

Fall Walking Programs

UBC Vancouver’s Move U Crew invites you to join them every Wednesday at noon for a free 45-minute guided walk. It’s a great way to recharge midday and refocus for the afternoon.

The current meet-up location is at TEF III, outside the Starbucks located on Agronomy Road & East Mall. Just look for the Move U Crew in the turquoise T-shirts. No need to register.

Featured Fall Walks

Check out these additional walking events at the Vancouver campus:

Puppy Walk

Date: Wednesday, October 9
Time: 12:00 – 12:45 p.m.
Meeting Spot: TEF III, Agronomy Road and East Mall (outside Starbucks)

Nitobe Wellness Walk

Date: Wednesday, November 13
Time: 12:00 – 12:45 p.m.
Meeting Spot: Nitobe Gardens

Beatty Biodiversity Walk

Date: Wednesday, December 4
Time: 12:00 – 12:45 p.m.
Meeting Spot: TEF III, Agronomy Road and East Mall (outside Starbucks)

For more information about walking programs at UBC Vancouver, visit the UBC Recreation website.
For more information about walking trails at UBC Okanagan, visit the Campus Health – Environment webpage.

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Wellbeing in the News: October 2019

By Miranda Massie on October 4, 2019

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

Photo credit: UBC Brand and Marketing

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Focus on You This Fall

Focus on You This Fall

By Miranda Massie on September 10, 2019

For those out there who are parents, work in student-facing positions or are part of a post-secondary community, the start of a new academic year can be demanding and draining (in addition to being exciting). How can we persevere through hectic times in our lives without sacrificing our physical and mental wellbeing?

This month, I’m offering some tips on how we can succeed in September instead of just surviving it.

Name your emotions

Remember that it’s okay to feel, and that we don’t have to feel happy all of the time. The key is being able to identify our emotions which then enables us to use this information to guide or regulate our actions.1 Learn how to cultivate emotional self-awareness. (Mindful.org)

 

 

 

Release your judgement

We spend a lot of time focused on “shoulds” (future) and “could haves” (past). These habits not only keep us out of the present moment, but also place an unfair amount of judgement on our behaviours.  Self-compassion can reduce negative mind states and improve optimism and self-confidence.2 Learn how to practice self-compassion.

 

 

 

The power of healthy thinking

Sometimes our perceptions of an event can become distorted, leaving us to interpret situations in a negative way. These “thinking traps” can cause distress and limit our ability to cope effectively. However, we have the ability to break free from these traps and develop healthy thinking strategies that promote stress management.3 Learn about common thinking traps and how to get out of them. (Here to Help BC)

 

 

 

Just breathe

Our breath is free and something that we take with us everywhere. It’s also a key tool in coping, stress management and self-care. Have you breathed with your diaphragm lately? Belly breathing promotes oxygen exchange within the body which slows our breathing and lowers heartrate and blood pressure.  By helping to calm our physiological response to stress, we can often also calm the mind. Learn how to practice calm breathing. (Anxiety Canada)

 

 

 

Looking for more self-care ideas to recharge, relax and restore? Check our previous Healthy UBC articles on stress management and burnout.

This September, I encourage each of you to find time to acknowledge your strengths, your limits and your successes. Be well as we embark on another school year.

All my best,
Miranda

References:

1 Search Inside Yourself Leadership Institute (Salovey and Mayer, 1990)
2 http://selfcompassion.org/
3 The Working Mind Training (Mental Health Commission of Canada, 2019)
4 Learning diaphragmatic breathing (Harvard Health Publishing, 2019)

Photo credit: Miranda Massie 

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Explore Your Path to Mental Health: Thrive and Not Myself Today 2019

By Miranda Massie on September 10, 2019

UBC believes that by working together to promote mental health literacy, everyone can thrive and feel motivated, enjoy life and be ready to take on challenges. That’s why the university organizes Thrive, a series of events focused on helping the community to explore their path to mental health.

Save the date: November 1-30

This year, in honour of its 10th anniversary, Thrive will be a month-long initiative and we encourage all UBC departments, units and faculties to consider being a Thrive partner. You can help expand mental health literacy and action among UBC faculty, staff and students by planning an event, promoting Thrive in November, or engaging people in conversations in support of mental health.

Not Myself Today

As part of Thrive 2019, UBC departments, unit and faculties are also invited to participate in the Not Myself Today (NMT) initiative.

NMT is an evidence-informed workplace mental health initiative that helps to build greater awareness, reduce stigma and foster safe and supportive cultures. This is UBC’s fifth consecutive year participating in NMT, and it’s an excellent way to get involved with Thrive.

Consider joining our community of partners to champion this initiative within UBC workplaces during Thrive. By registering as a partner, you will receive access to toolkits and resources that you can use to inspire understanding and action for better workplace mental health.

Visit the Not Myself Today page to learn more or to register your department, unit or faculty.

Photo credit: UBC Student Communications

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Free Events This Fall

By Miranda Massie on September 10, 2019

Stress & Resilience Three-Part Series

Join Dr. Thara Vayali in a three-part Stress & Resilience Series to explore the stress response, recognize your stress levels, build resilience, and discover the connection between empathy and stress. Click on the links below for workshop descriptions. Sign up for one event or register for the whole series.

The Working Mind: Workplace Mental Health Training

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. Click on the links below for workshop descriptions.

Partner Information Session: Thrive and Not Myself Today | September 25 | 11:00 a.m. – 12:00 p.m.

Thrive is an annual mental health literacy campaign that offers UBC students, staff and faculty opportunities to explore pathways to mental health and find strategies that will help them thrive. As part of Thrive 2019, departments, units and faculties are also invited to participate in Not Myself Today (NMT), an evidence-informed workplace mental health initiative that helps to build greater awareness, reduce stigma and foster safe and supportive cultures.

This session will give you all the information you need to host a successful Thrive event or to champion the NMT initiative in your workplace. You’ll meet other partners and get lots of ideas and inspiration! Register for the partner information session now.

QPR Suicide Intervention Training | October 15 | 10:30 a.m. – 12:30 p.m.

QPR Suicide Intervention Training is an internationally-recognized suicide intervention program designed to help you question, persuade and refer. This free QPR Training offered by UBC for students, staff and faculty will help you recognize suicide 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. Find out more and register now.

Sit-Stand Desks & Platforms | October 22 | 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.  

Office Ergo Rep Training | October 24 | 1:30 p.m. – 4:30 p.m.

If your department is looking for more efficient response and support with regards to ergonomic issues for staff, consider taking this 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.

Ergo Chair Fit | Available Every Month

The UBC Workplace Ergonomics Program has equipment available for testing, including chairs. If you are looking to purchase a new chair and want to test out some options, book an appointment with the ergo team to learn more, including how to adjust the chairs properly and purchasing options. (Note: A chair fit session does not necessarily mean that your department will purchase a new chair for you. Please talk to your manager before booking a chair fit session.) Learn more and register for a session 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 for the challenge now.

Community News: September 2019

New Weekly Walks organized by UBC Recreation | Starts September 11 

Join the Move U Crew every Wednesday at noon for a free 45-minute guided walk starting September 11, 2019. It’s a great way to recharge midday and refocus for the afternoon. Look for our Move U Crew in their turquoise t-shirts! Check the schedule for a full year of walks to enjoy.

Current Meet-up Location: TEF 3, Outside Starbucks on Agronomy & East Mall

Attend UBC’s Annual Harvest Feastival | September 26

September 26 will mark the sixth annual Harvest Feastival: UBC’s biggest outdoor long table dinner featuring fresh food from UBC Farm. Spend a cozy fall evening surrounded by students, faculty, staff and friends. Don’t miss the early opening before dinner, where you can find an exclusive Dueling Pianos set and cash bar. Also, keep your after-dinner schedule clear so you can take in the amazing shows and exhibits planned at UBC’s world-class Arts & Culture District. To see the menu and entertainment line-up or to purchase your tickets (or table) today, click here.

Orange Shirt Day: every child matters| September 30

This is an annual day to recognize and raise awareness about the residential school system in Canada.  Join together in the spirit of reconciliation and honour the experiences of Indigenous Peoples.  Learn more.

Invitation: Pharmacist-led Migraine Group Appointments

The UBC Pharmacists Clinic (Faculty of Pharmaceutical Sciences) is leading a study that surveys and evaluates the experiences of people living with migraine. Open to UBC staff, faculty and their families, the study consists of three in-person pharmacist-led evening sessions that will take place at the UBC Vancouver campus on October 23, 2019, November 27, 2019 and January 29, 2020. If you are interested in learning more about the causes, treatment options and management of migraines, please contact the research coordinator Anita Kapanen by October 9. Learn more.

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Back-to-School Booster: Your UBC Benefits

Back-to-School Booster: Your UBC Benefits

By Miranda Massie on September 10, 2019

A new school year can present new challenges. To better manage them, how about a back-to-school benefits refresher? Read about Joanna, an employee who is going through a lot at the moment. You may discover relevant benefits tips to support you and your dependents during this busy time of year.

Joanna’s Challenge: A Change in Routine

For Joanna, the new academic year has brought many challenges. She had her first child one year ago and is coming back from maternity leave. As with many first-time parents, Joanna feels overwhelmed at work, is experiencing separation anxiety from her child, and struggles with balancing new expenses. She wonders if there is a way to better navigate her new routine.

How EFAP can help Joanna better manage her stress:

Joanna can sign up for Stress Coach Connects through Moreau Shepell, UBC’s Employee & Family Assistance (EFAP) provider. This interactive online program helps employees and their dependent family members assess, understand and manage stress. It provides effective tools such as 24/7 support via online chat; progress, mood and stress level tracking; goal setting; and thoughtful journaling.

She can also book a counselling appointment. EFAP offers confidential, short-term and solution-focused one-on-one counselling for a variety of work, health and life challenges, which is delivered through various channels  – phone, in person, email, secure video chat, and more.

How EFAP can support Joanna to organize her finances:

Joanna can access professional financial advice through free confidential consultations over the phone or through EFAP’s Online Financial Planning Service. To get started, she can call the Care Access Centre at 1-800-387-4765 to book a consultation.

Morneau Shepell’s online resource hub can also support Joanna with articles on financial security, (e.g. debt management, budgeting, investing and retirement planning. (Note: Please enter “University of British Columbia” as your organization to access these articles.)

How UBC can support Joanna’s return:

In addition to designated breastfeeding-friendly spaces on campus, UBC departments and units can also play a part in supporting new parents like Joanna. Visit the Breastfeeding-friendly Spaces page to find support, resources and guidelines for establishing these spaces within your workplace.

For more information

If your situation is similar to Joanna’s, visit the Workplace Wellbeing & Benefits website to learn more about important life events, or refresh what you know about your benefits details and claim forms.

Photo credit: UBC Brand and Marketing

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