5 Ways to Thrive Today, Tomorrow and Beyond

By Miranda Massie on October 23, 2018

How do you like to Thrive?

It’s nearly Thrive Week at UBC and I’m excited! An award-winning and nationally-recognized initiative, Thrive invites the UBC community to explore diverse and unique paths to mental health.

While there are many relevant ways to foster and maintain good mental health, research consistently points to five actions that can help.

We call these the Thrive 5:

1. Thrive by moving regularly: Moving regularly can help you manage stress and feel more positive.

2. Thrive by resting up: Spending time without screens before bed can help you sleep better and feel more rested.

3. Thrive by eating to feel nourished: Adding more veggies to your diet boosts the health of your mind and body.

4. Thrive by giving back: Helping others and giving back can give you a sense of purpose and connection.

5. Thrive by saying hi: Checking in regularly with family, friends and colleagues builds supportive relationships.

These five actions seem intuitive and simple enough, but in practice, they can seem like daunting tasks. I know that exercise, fruits and veggies, a full night’s sleep and social time are good for my health. But sometimes, all I have energy for is takeout and the couch, which leaves me feeling guilty or disappointed about my inaction.

What I’ve realised is that another critical part of my mental health is understanding my limitations and being self-compassionate. If we learn how to cut ourselves some slack, perhaps it will create the space needed to use the Thrive 5 more effectively.

This month, while I encourage you to use the Thrive 5 as ways to explore mental health, I also encourage you to listen to your needs. If all you feel like doing is going home and zoning out in front of the TV or going to sleep, do it. Enjoy the mental rest, forgive yourself and move on.  There is always tomorrow.

And if tomorrow you’re looking for ideas to help you explore your own path to mental health, check out the Thrive Calendar for a range of engaging and diverse events, activities and experiences. Happy Thrive Week!

All my best,
Miranda

Photo credit: Student Communications and UBC Thrive

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Search Inside Yourself Training: Register by January 4, 2019

By Miranda Massie on October 23, 2018

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 training program that uses emotional intelligence and mindfulness to optimize performance, build leadership skills and increase wellbeing. The SIY program consists of:

  • 2-day, in-person, cohort-based training taught by SIY-certified instructors (January 14 and 15, 2019 at UBC Vancouver)
  • 4 weeks of follow-up exercises, content and cohort conversations via email (approx. mid-January to mid-February)
  • 1-hour debrief session via webinar to integrate learning, answer questions and provide direction going forward (approx. late February)

Cost: $50 per person (eligible for PD funding). Registration deadline: January 4, 2019.

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

What previous participants had to say:

  • 98% of participants would recommend the SIY program to a colleague
  • 85% of participants felt more confident when having difficult conversations
  • 88% of participants reported increased ability to remain calm in challenging situations

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

“I learned that having more compassion towards others and self if a great way to show leadership, to step up and to be more valuable.”

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

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How to Flex Your Resilience Muscle

By Guest Contributor on October 23, 2018

Guest contribution from Dr. Thara Vayali

Resilience is the ability to experience discomfort, recover, adapt and grow from challenge. This does not mean enduring or subjecting oneself to repeated discomfort for the sake of “being resilient”. To strengthen our resilience muscle is to build a buffer between what is happening and how we deal with it.

There are many ways to activate and strengthen the resilience muscle. Variety is crucial: no single direction or exercise will create an agile, responsive muscle. The key is to begin with the basics. A coach would generally recommend becoming adept at the basic skills before you try any fancy moves. Daily training may seem repetitive or minimal compared to facing overwhelming or exciting challenges, but it is the only way to prepare for those challenges. The same goes for resilience.

The primary tool for resilience-building is mindfulness. It has been shown that our ability to navigate discomfort begins quietly, in a daily practice that refines our awareness, focus and self-care. Ten minutes of quiet, focused breathing with the intent of observing and allowing sensation to pass is the practice. The best athletes know that persistent, daily practice is what gives them the framework to excel.

Let’s begin with three common situations where mindfulness can be harnessed.

Notice the auto-pilot moments

Auto-pilot exists to save our brains from consciously choosing every daily decision. Unfortunately, auto-pilot can also drive our actions, reactions, desires and values. As you find 10 minutes of daily mindfulness, begin to notice how your auto-pilot impacts your thoughts, interactions and relationships. The goal is simply to notice, as self-awareness is a primary exercise for resilience-building.

Survival of the focused

Focus may be our most valued resource. Neurologically, the best practice is to observe when, where and why your attention drifts. “Task-switching” gobbles up our energy through notifications, emails, open-door policies and a fear-of-missing-out, along with the urge to always be “doing” something rather than sitting still. Sitting still is a skill. Build a schedule that allows you to have one hour of single-task focus time – with no communication devices or interruptions. Notice how that feels. Ten minutes of daily mindfulness is the very beginning of this practice. 

Rest for the weary

Getting through challenges does not mean losing sleep, though somehow we have associated the two. Rest allows us to think more clearly, and quality sleep tempers our reaction time and biases. Some of the major obstacles to our sleep are staying up past our natural sleep time, thinking about difficult situations close to bed time, and having screens too close for too long. Think about where and when you allow phones, computers and in-depth processing in your space – do you have any boundaries? If not, choose times and places where these are off limits in your home and at work. In the hour before bed, avoid screens, leave behind the big thoughts, and take the time for a mindfulness practice before bed.

Consider this your resilience physiotherapy. Practice diligently and you will see a change in how you experience situations and how you respond to and grow from them.

Dr. Thara Vayali is a Vancouver-based naturopathic doctor and yoga teacher, UBC alum and popular guest contributor to our Healthy UBC newsletter who specializes in intestinal and immune health, hormones, and pain-free bodies. For more information about Thara, visit www.tharavayali.ca

Photo Credit: Student Communications & UBC Thrive

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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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Thriving Recipes and Tips

By Melissa Lafrance on October 23, 2018

Food and cooking are being appreciated for more than just satisfying hunger and nutritional needs; its psychological benefits and in some cases, even therapeutic benefits, are now being acknowledged. Food affects our mood and nourishes us to thrive and have productive days. In November, we explore the link between nutrition and mental health, mindfulness, and straightforward recipes you can prepare to nourish your body and mind.

Week 1: Brain Food

Nutrition plays a huge factor in keeping our brains healthy. Brains operate at a very high metabolic rate, and therefore use a lot of the body’s total energy and nutrient intake. Some nutrients that are key to brain health and functioning include carbohydrates, fat, protein and in particular omega-3 fatty acids, B vitamins, vitamins C and E, iron, zinc and magnesium. 1  2

Here are some healthy recipes to try:

Week 2: Minimal Ingredient Recipes & Cooking Basics

It’s been suggested that completing small creative tasks such as cooking and baking increases wellbeing, particularly enthusiasm and feelings of flourishing.3 Focusing on small tasks in a manner similar to meditation can help boost mood. Cooking or meal prepping can be similar to meditation; the outcome is good food if executed properly. Culinary therapy is being implemented as a viable part of treatment plans for mental health clinics for a wide range of mental and behavioural health conditions.4

The following resources can help boost your abilities and confidence:

Week 3: Basic But Nourishing Recipes

Take out the guess work and try these wholesome and satisfying meals:

Week 4: Mindfulness

Cooking and preparing food are sensory experiences involving aromas, tastes, touch, visuals and sounds. It can even be a way to relieve stress because it serves as a creative outlet that can also improve daily happiness.5 Why not add a dash of mindfulness while you cook and eat? Cooking can be an activity that is grounding and keeps you in the moment while you focus on the task at hand. When we are mindful, we are more intuitive, and these eating practices involve minimizing distractions, truly savouring your meal and listening to hunger cues.6

References:

1 http://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(14)00051-0/fulltext
2 https://www.dietitians.ca/Downloads/Public/Nutrition-and-Mental-Health-1.aspx
3 http://www.tandfonline.com/doi/full/10.1080/17439760.2016.1257049?scroll=top&needAccess=true
4 https://www.psychologytoday.com/blog/minding-the-body/201505/kitchen-therapy-cooking-mental-well-being
5 http://thenewdaily.com.au/life/wellbeing/2017/08/13/cooking-improve-mental-health/
6 https://www.ncbi.nlm.nih.gov/pubmed/24631111

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Fitting in Fitness: Train your Brain to Rest

By Miranda Massie on October 23, 2018

Our brain is an important muscle, one that requires training, activity and downtime just like the rest of our body. Fitting in time for mental health is as important as our physical fitness. This month, in honour of UBC Thrive, we offer tips and suggestions for keeping your brain fit.

Week 1: Train your brain to be mindful

In as little as 10 minutes per day, you can actually train your brain to be more focused and attentive.  This creates much-needed mental space and can improve stress management, productivity and interpersonal relationships. Learn more about the benefits of mindfulness or sign up for UBC’s free 30-Day Online Mindfulness Challenge.

Week 2: Dial down the screen time

Whether it’s for five minutes at the dinner table or a whole day, taking time away from electronic devices is key to maintaining a happy and rested brain. Try Psychology Today’s 5 Ways to Do a Digital Detox or discover some free tools to save your eyes from digital eye strain (Greatist.com).

Week 3: Take time to smell the roses

Try pausing for five-minutes in one of the many serene spaces and places on campus. Ideas include Wreck Beach, Flagpole Plaza, the Vancouver Art Gallery steps and UBCO Campus Walking Trails. Check out these other hidden gems and thriving spaces on the Vancouver campus.

Week 4: Strengthen your neural pathways

Activities that engage both hemispheres of the brain help promote new and existing neural pathways. This phenomenon is called neuroplasticity. Want to practice? Try this Ear and Nose Brain Break or these brain exercises to boost memory.

Interested in learning more? Read Scientific American’s Why Your Brain Needs More Downtime

Photo Credit: Tirthankar Gupta (Flickr)

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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

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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Thriving Campus: Wellbeing Winners

By Marlene Dong on October 3, 2018

Congratulations to Derick Chan, Liz Hudson, Harmony Johnson, and Alexa Love (UBC Press) and Kathy Manson (School of Kinesiology) on being the inaugural recipients of the 2018 President’s Staff Award for Wellbeing. On October 18, they will receive their awards at a special reception held at Norman McKenzie House.

Recognizing the important role faculty and staff play in promoting workplace health, a new wellbeing category was added to the President’s Staff Awards for 2018. The award recognizes 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.

“A great inspiration”

At UBC Press, Derick Chan (Finance Assistant), Liz Hudson (Inventory Manager), Harmony Johnson (Academic Sales Manager), and Alexa Love (Advertising and Promotions Manager) go above and beyond to promote social, physical and mental health and wellbeing for staff – from leading their local health and safety committee to encouraging colleagues to participate in the 30-Day Mindfulness Challenge and Sports Day.

Derick, Liz, Harmony and Alexa are also community builders and champions, organizing presentations to increase awareness of health and wellbeing resources at UBC, such as the Employee and Family Assistance Program, Ergonomics program, and Risk Management Services. They organize healthy potluck lunches – not only to encourage others to recognize that healthy options are achievable, but also to build community and connections across the three units within UBC Press. Recently, the group secured a grant for an office bike to encourage on-campus active transportation and exercise. To ensure the initiative was inclusive for riders of all skill levels, the group provided a workshop on road safety and basic bike mechanics.

“They are a great inspiration to the staff at UBC Press,” says Kerry Kilmartin, Publicist and Events Manager at UBC Press. “They have worked together to provide interesting opportunities to learn about health and they have promoted the existing UBC wellness activities already available to their colleagues. Above all though, they have worked to make the UBC Press a great and healthy place to work.”

“She enriches the UBC experience for all”

In the School of Kinesiology (KIN), Kathy Manson is the Executive Coordinator & Program Administrator, but to the students, faculty and staff she interacts with every day, Kathy is a role model, a “coach”, the “head and heart” for many in the department.

As the ‘go-to’ person in KIN, Kathy helps others overcome obstacles with empathy and compassion. Whether advocating for diverse faculty voices to be heard or providing encouragement to students, Kathy’s collaborative approach inspires others to care for themselves and each other in the workplace.

“Navigating through graduate school and postdoctoral fellowships can be like a modern pentathlon,” notes Sarah Koch, Erica Bennett and Anne Lasinsky, members of the team that nominated Kathy for the Wellbeing Award. “In Kinesiology research, we often examine the ways in which coaches guide athletes to their maximal athletic capacities. Just like a coach, Kathy assists all of us to achieve our best performances when it counts the most… Kathy not only embodies the mission and vision of KIN, but also exemplifies many of the qualities that UBC aims to impart on its university family.”

Kathy is seen as a role model for how she integrates physical activity throughout her work day, her participation in the School’s outreach programs (BodyWorks Fitness Centre), and her involvement in community-based activities. Kathy invites all students, faculty and staff to participate with her, regardless of their skill or fitness level.

“On a daily basis, Kathy embodies the head and the heart of the School of Kinesiology,” says Patricia Vertinsky, Distinguished University Scholar & Professor in KIN. “From the moment she arrives on her bicycle after riding across town through rain, snow or sun, to the end of the day…she lends an intelligent and supportive hand with a smile and constant encouragement. That’s the kind of dynamic and gracious leadership that enhances the UBC experience, all the time, and for all of us in the School of Kinesiology.”

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.

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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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