Self-compassion Can Be the Best Gift You Give Yourself

By Miranda Massie on December 2, 2019

Self-compassion is strongly linked to our wellbeing. It can reduce negative mind states such as anxiety, depression, stress, perfectionism and shame. It can also increase positive mind states like life satisfaction, happiness, connectedness, self-confidence, optimism, and gratitude.1

Given all of the supportive research, why don’t we use self-compassion more often? Is it because we don’t know what it looks like, or maybe we think it’s a narcissistic or selfish practice?2

This time of year can be hectic and often leads us to feel like we’re not doing enough or that we “should’ be doing more. Instead, let’s give ourselves the gift of self-compassion as a way of counteracting the negativity.

3 Easy Ways to Hone Your Self-compassion

Practice affirmation

Affirmations can rewire our brains to think differently. These short, simply yet powerful statements are designed to help challenge our inner critic, while also boosting confidence and hope.3, 4

Pick your favourite from the list below and repeat it to yourself three times in your head, and then three times out loud. Try starting or ending your day this way for the rest of the week.

  • Today, I am brimming with energy and overflowing with joy.
  • I have been given endless talents which I will begin to use today.
  • I am worthy of celebration today.

Find your ‘why’

We deserve the space and time to uncover what we want out of life. By identifying and acknowledging our ‘why’ (i.e. our passions, goals, desires), we can instill a sense of purpose and motivation that can support us through difficulties and challenging times.5, 6  Try Quark at Work’s five-minute exercise for defining your purpose.

Manage the negatives

Our minds produce a constant stream of thoughts, a large portion of which are negative. One way to reduce the impact of these thoughts is to identify our negative self-talk and to reframe it to something kinder.

For example, when you are being hard on yourself, notice these thoughts and ask yourself what you would say to someone you love. You would probably express kindness, understanding or support.  With this positive sentiment in mind, say it to yourself.

Learn more about thinking traps and how to break them or consider taking UBC mindfulness training to help better identify negative thoughts when they arise. You can also try the following:

As you cozy up this season, I invite you to find ways to be kinder to yourself, as well as to others. Try to see the common humanity among us. Extend the same compassion and care inwards that you show outwards for the people you care about.

Warmest wishes to you, your colleagues and your loved ones this season.

All my best,
Miranda

References:

1 http://selfcompassion.org/
2 https://greatergood.berkeley.edu/article/item/the_five_myths_of_self_compassion
3 https://ed.stanford.edu/sites/default/files/annurev-psych-psychology_of_change_final_e2.pdf
4 https://positivepsychology.com/how-to-practice-self-compassion/#affirmations-practice
5 https://www.developgoodhabits.com/your-why/
6 https://www.psychologicalscience.org/news/releases/having-a-sense-of-purpose-in-life-may-add-years-to-your-life.html

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

Search Inside Yourself Training: Register by January 6, 2020

By Miranda Massie on December 2, 2019

In support of UBC’s commitment to workplace health and wellbeing, HR is bringing back a unique professional development opportunity for UBC faculty and staff.

Developed at Google and founded in neuroscience, Search Inside Yourself (SIY) is a training program that uses emotional intelligence and mindfulness to optimize performance, build leadership skills and increase wellbeing.

The program consists of:

  • Two-day, in-person, cohort-based training taught by SIY-certified instructors (January 28 and 29, 2020 at UBC Vancouver)
  • Four weeks of follow-up exercises, content and cohort conversations via email (in February)
  • One-hour debrief session via webinar to integrate learning, answer questions and provide direction going forward (late February or early March)

Cost: $50 per person (eligible for PD funding). Registration deadline: January 6, 2020.

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

Register now! 

What previous participants reported in the post-training survey:

  • 100% of participants would recommend the SIY program to a colleague
  • 88% of participants reported increased ability to remain calm in challenging situations
  • Participants reported a 17% increase in self-awareness and a 15% increase in resilience after SIY training

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

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

Exploring the Connection between Neuroscience, Mental Health and Spiritual Health

By Halina Deptuck on December 2, 2019

When you hear “spiritual health”, what do you think of? Religion? Nature? Meditation?

It turns out that all of the above encompass spiritual health. There are five main components that make up spiritual health: meaning, value, transcendence, connection and becoming.1 And interestingly, all of these can manifest into unique spiritual experiences for different people. Essentially, spiritual health is all about finding, and experiencing, meaningful connections that enhance your wellbeing.

The neuroscience of spirituality

Over the past few decades, scientific interest in investigating the “neuroscience of spirituality” has taken off. This field of study uses neuroscientific methods to try and explain neural mechanisms involved in spiritual practices and experiences. While this is a challenging field of study, results show interesting links between the brain and spiritual experiences and practices.

What happens in our brains when we practice spirituality?

When you practice spiritual health, there are specific patterns of brain activity that occur. It’s plausible to think that, because spiritual experiences are unique to every person, our brains would respond differently based on the specific event or practice that we engage in. However, a group of scientists from Yale recently completed a study that found a common pattern of neurological activity across various types of spiritual practices or traditions.2 This means that when you engage in spiritual practice, your brain will respond in a pattern consistent to that of your colleague, neighbour, or partner — regardless of if you choose to pray, meditate, or go for a walk.

For me, watching the sunset at the beach is a spiritual experience. Based on the results of this study, when I am sitting in the sand with my friends, watching the sun dip behind the mountains, there are specific areas of my brain that actually decrease in activity. This decrease in activity is thought to be connected to the altered perceptions in the awareness of time and space that one often feels during a spiritual experience.

Can spiritual practice shape the brain?

Not only do our brains respond to spiritual practice in specific ways, but a number of studies have suggested that practicing spirituality actually has the potential to help shape the structure of the brain itself.3, 4 Most of this research has been centred around the effects of mindfulness meditation on brain structure.

Researchers have hypothesized that because meditation helps to balance attention, arousal and other emotional responses, it may play a contributing role in increasing the concentration of neurons (the brains nerve cells) in certain areas of the brain involved in perspective taking, emotional regulation, and concentration 4.

Mental health and spiritual health

Practicing spirituality is also linked to better mental health. On the whole, individuals who engage in spiritual practices or experiences tend to have better mental health exemplified by decreased feelings of anxiety, depression and a decrease in substance abuse.5

Part of the reasoning for this may be that spiritual involvement enhances social support, lays out guidelines for how to relate to others, provides suggestions for healthy living, and provides meaning to individuals.5

Practicing spiritual health

Practicing spiritual health shouldn’t be a chore. Because spirituality is personal and different for everyone, it is all about finding things that are meaningful to you and make you feel connected to things like yourself, others, or nature. Here are some ways you can enhance your spiritual health:

Photo credit: Tirthankar Gupta (Flickr)

Halina Deptuck is a recent graduate from the UBC Behavioural Neuroscience program and is interested in exploring the connections between the brain, mental health, and human behaviour.

References:

  1. Ghaderi, A., Tabatabaei, S. M., Nedjat, S., Javadi, M., & Larijani, B. (2018). Explanatory definition of the concept of spiritual health: a qualitative study in Iran. Journal of medical ethics and history of medicine, 11.
  2. Miller, L., Balodis, I. M., McClintock, C. H., Xu, J., Lacadie, C. M., Sinha, R., & Potenza, M. N. (2019). Neural correlates of personalized spiritual experiences. Cerebral Cortex, 29(6), 2331-2338.
  3. Ott, U., Hölzel, B. K., & Vaitl, D. (2011). Brain structure and meditation: how spiritual practice shapes the brain. In Neuroscience, consciousness and spirituality(pp. 119-128). Springer, Dordrecht.
  4. Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.
  5. Koenig, H. G. (2010). Spirituality and mental health. International Journal of Applied Psychoanalytic Studies, 7(2), 116-122.

 

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

Free Events This Month: December 2019

By Halina Deptuck on December 2, 2019

Upcoming workshops:

Ergo Your Office Tutorial │ December 3, 2019 │3:00 p.m. – 4:00 p.m.

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

Sit-Stand Desks & Platforms │ December 3, 2019 │1:30 p.m. – 2:30 p.m.

This workshop will provide important information about different types of sit-stand desks and platforms available for the workplace. Understanding the pros and cons of each will assist departments, staff and faculty in deciding which option may be most suitable. Product samples will be available for participants to try in order to understand how the different models impact physical positioning and workflow. Register here

Relaxation Techniques to Help You Thrive │ December 3, 2019 │12:00 p.m. – 1:00 p.m.

Our minds and bodies need rest and recovery breaks to allow us to relax and reduce the effects of stress. While everyone has days that are hectic and unfocused, consistently feeling stressed out, rushed, or on-the-go can have a detrimental impact on a person, increasing their risk of experiencing a serious physical concern. This workshop will show participants how to make time to calm down and reduce stress using both proactive and reactive relaxation techniques. Register here

Understanding Your Travel Benefits │ December 11, 2019 │12:00 p.m. – 1:00 p.m.

With the winter months fast approaching, many staff and faculty are preparing for vacations both at home and abroad. Medical emergencies while travelling can be a frightening and also a costly experience. Attend this free, one-hour session and Q & A on understanding your travel benefits to ensure that your well-earned vacation is as stress-free as possible.

Note: This session is held at UBC Vancouver, but will also be available via video conference at UBC Okanagan. Register here for Vancouver | Register here for Okanagan

Coming in January 2020:

Mental Health First Aid Training │ January 22 and 29 │9:00 a.m. – 4:30 p.m.

Mental Health First Aid is a two-day, evidence-based workshop that aims to improve mental health literacy by providing the skills and knowledge to help better manage potential or developing mental health problems in the self, a family member, a friend or a colleague. Learn to recognize the signs and symptoms of mental health problems, be able to provide initial support to a person who may be developing a mental health problem or is experiencing a crisis, and be prepared to guide a person towards professional help. Register here.

Community Health News: December 2019 and January 2020

Photo credit: UBC Brand & Marketing

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

EFAP Support for Substance Use and Addiction

By Halina Deptuck on December 2, 2019

Whether you are the person struggling with substance use or an addiction, or the person trying to support a loved one through their recovery, it’s important to know that you’re not alone, that you can reach out, and that help is available. Read about Mark and Aysha, two employees who are navigating different substance use and addiction challenges.

Mark’s Challenge: When quitting smoking is easier said than done

Mark has a long history of smoking cigarettes. Despite numerous attempts, he has struggled to quit. Recently his friend, who is also a long-time smoker, was diagnosed with lung cancer and this has pushed Mark to try and quit smoking for good. However, he’s having a hard time quitting on his own, and has decided that he’s ready to reach out to get help with this.

How EFAP can help:

The Employee and Family Assistance Program (EFAP) provided by Morneau Shepell is a confidential and voluntary counselling support service. Their counsellors can help with a range of issues, including mental health challenges and substance use or addiction. Services are available in a variety of formats, including video counselling. In Mark’s case, he can connect with a professional counsellor who specializes in substance use and addiction to receive short-term counselling at a time that’s convenient for him.

Mark can also access the Smoking Cessation Online Program: its evidence-based techniques can help Mark develop the skills to handle various life situations without depending on nicotine. There are interactive exercises, goal-setting and action-planning activities, an online support forum, and other tools and resources to help him remain smoke-free. As well, there’s a confidential chat platform called First Chat that provides online support any time of day. (Note: Please enter “University of British Columbia” as your organization.)

EFAP may refer Mark to a registered psychologist or clinical counsellor if longer-term counselling services is beneficial. Through UBC’s Extended Health benefits, Mark may be reimbursed for 100% of reasonable and customary charges, up to a maximum of $2,500 per person, per year. No doctor’s referral is required to access this service.

Aysha’s Dilemma: How to support a loved one struggling with an addiction

Aysha’s wife Hannah recently lost her mother. Despite Aysha’s support, Hannah has become withdrawn and absent from home. Last week, Aysha received some concerning comments from Hannah’s colleagues who mentioned that she is not productive at work, that she has been taking excessive sick time and asking multiple co-workers to lend her money for undisclosed reasons. Aysha also found receipts from a nearby casino time-stamped from the middle of the day. When she asked Hannah about the situation, Hannah became extremely defensive and denied Aysha’s allegations. At this point, Aysha isn’t sure how best to approach the situation.

How EFAP’s confidential support services can help:

EFAP offers many addictions-related articles that may help Aysha better understand what her wife is going through and why. EFAP’s confidential, short-term counselling is available in many formats, from in-person to over-the-phone access to counsellors. Aysha can learn how to best to communicate her concerns with Hannah, and find tools and resources on how to support someone who may have a problem with gambling.

For a list of additional resources at UBC and within your community, including help lines, support groups, and harm reduction and treatment options, visit the Substance Use and Addiction Support Resources page.

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

Eat Your Way to Good Mental Health

By Guest Contributor on December 2, 2019

Guest contribution: Melissa Baker, RD

In a recent talk at UBC Vancouver, Dr. Brett Finlay, author of Let Them Eat Dirt: Saving Our Children from an Oversanitized World and The Whole-Body Microbiome, spoke about how altered gut microbes are associated with stress, anxiety, depression and even jet lag.

He discussed the connections between the gut microbiota-brain axis – that is, the link between our brain and the microorganisms that live in our digestive tracts – and malnutrition. According to Dr. Brett, there are many diseases that are more common in urban than rural settings (e.g. Alzheimer’s) which are largely related to the typical western diets and lifestyle.

As he shows, it is becoming clear that what we eat is not only critically important for the health of our bodies, but also our minds. How nutritious your diet is can impact your mental health in a big way. Take depression for example: many studies have shown that eating a healthy diet is associated with symptom reduction. [1],[2], [3], [4], [5] Similar effects have been seen for anxiety and mental health in general, as well as for various mental illnesses.[6], [7]

In addition, an editorial published in the journal Proceedings of the Nutrition Society in 2017 explained that a western diet (characterized by being high in ultra-processed foods) has been shown to increase risk for developing symptoms of mental illnesses, such as depression and anxiety.

What should we eat to improve the overall health of our mind and body?

The Mediterranean-style diet is one that comes up again and again. The foods recommended in several studies that cover dietary strategies to combat mental health issues generally align with the Mediterranean diet. It includes high consumption of vegetables, fruits, whole grains, legumes (e.g. beans, peas, chickpeas and lentils), nuts and seeds, fish and olive oil. Poultry and eggs are also included, but red meat and all processed meats (e.g. ham, bacon, salami) are limited.

To get into the details, nutrients commonly associated with good mental health include:

  • Polyunsaturated fatty acids (particularly omega-3s)
  • Minerals such as zinc, magnesium, selenium, copper and iron
  • B vitamins such as folate, vitamin B6, vitamin B12
  • Antioxidant vitamins such as Vitamin C and E

The Mediterranean diet should include all of these nutrients in sufficient quantity. Variety is important though — try not to eat the same thing every day. Omega-3 fats can be found in fatty fish (e.g. salmon, arctic char, sardines, trout), walnuts, flax, chia, and hemp seeds. While whole grains, legumes, meat and milk are all a good source of zinc. Magnesium can be found in leafy greens, nuts and whole grains. Food sources of some of the other vitamins and minerals mentioned can be found on the Dietitians of Canada website.

It is important to acknowledge that not all findings across studies are consistent in the area of mental health and nutrition; there is variability across different populations. That being said, out of all the conflicting and confusing nutrition information out there, I believe eating a Mediterranean-style diet can be the best option we have for improving our physical and mental health.

Assess your current eating habits

Do you want to give the Mediterranean diet a try? A good starting point is to use this 14-item assessment tool, which was used in a study to evaluate people’s adherence to a “good quality dietary pattern.”[8] First, see how you score based on what you currently eat. Can you work to improve your score by one or two points over the next month? If you want to share your experience, post a comment below. I would love to hear from you!

Connect with a dietitian for more support

If you would like to shift your eating habits to align better with this pattern of eating, speak to a dietitian. You can access one for free if you are a UBC employee through EFAP or use your Extended Health benefits to cover the cost of an in-person consult (find a dietitian in your area).

Even if you know what to eat (as detailed above), a dietitian can be very helpful in figuring out how you can accomplish it based on your individual needs and lifestyle. To learn more about what dietitians can bring to the table, read this Benefits FYI article.

Melissa Baker, Workplace Wellbeing Strategist for HR, is an alum of the UBC dietetics program and came back to UBC as a staff member in 2016. Melissa is passionate about embedding health and wellbeing into the everyday operations of the university and loves staying up-to-date in the crazy world of food and nutrition.

References:

[1] Francis, H. M., Stevenson, R. J., Chambers, J. R., Gupta, D., Newey, B., & Lim, C. K. (2019). A brief diet intervention can reduce symptoms of depression in young adults–A randomised controlled trial. PloS one, 14(10).
[2] Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568.
[3] Jacka, F. N., Mykletun, A., & Berk, M. (2012). Moving towards a population health approach to the primary prevention of common mental disorders. BMC medicine, 10(1), 149.
[4] Lai, J. S., Hiles, S., Bisquera, A., Hure, A. J., McEvoy, M., & Attia, J. (2013). A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. The American journal of clinical nutrition, 99(1), 181-197.
[5] Psaltopoulou, T., Sergentanis, T. N., Panagiotakos, D. B., Sergentanis, I. N., Kosti, R., & Scarmeas, N. (2013). Mediterranean diet, stroke, cognitive impairment, and depression: a meta‐analysis. Annals of neurology, 74(4), 580-591.
[6] Lakhan, S. E., & Vieira, K. F. (2008). Nutritional therapies for mental disorders. Nutrition journal, 7(1), 2.
[7] Agarwal, U., Mishra, S., Xu, J., Levin, S., Gonzales, J., & Barnard, N. D. (2015). A multicenter randomized controlled trial of a nutrition intervention program in a multiethnic adult population in the corporate setting reduces depression and anxiety and improves quality of life: the GEICO study. American Journal of Health Promotion, 29(4), 245-254.
[8]Martínez-González, M. A., García-Arellano, A., Toledo, E., Salas-Salvado, J., Buil-Cosiales, P., Corella, D., … & Fiol, M. (2012). A 14-item Mediterranean diet assessment tool and obesity indexes among high-risk subjects: the PREDIMED trial. PloS one, 7(8), e43134.

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

Wellbeing in the News: December 2019

By Miranda Massie on December 2, 2019

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

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

How to Thrive in Real Life

By Miranda Massie on October 29, 2019

My favourite time of the year at UBC is back, and it’s here for a whole month! UBC Thrive is my professional version of the Super Bowl: months of preparation, sweat and effort on the part of our fantastic planning committee, finally come to fruition.

Maintaining our mental health is a journey that has its up and downs. Personally, this fall was a bit of a wake-up call in highlighting the importance of nurturing my mental health and wellbeing, especially when it comes to acknowledging limitations and being self-compassionate.

Research consistently points to five ways that can help promote and support a healthy mind. We call these the Thrive 5. In the spirit of Thrive month, I wanted to share some of the tangible ways that I’m trying to bring the Thrive 5 to life.

 

Moving More Instead of dedicating large chunks of time to the gym (which I tend to blow off for other things), I’ve started doing quick 10-minute workouts on a yoga mat in my living room. I’m more consistent in being active, and it gives me a daily boost of energy!

Click to see the full Thrive 5 infographic
Resting Up I have totally changed up my sleep routine. Honestly I didn’t really have one before which is not helpful given my tendency to be a night owl. Now I have a set bedtime, a pre-sleep relaxation routine and I read a book instead of my phone.
Eating Well A dietitian friend once told me there was no such thing as “good” or “bad” foods. Her advice was to, on average, eat more of the good stuff and less of the bad stuff. I like throwing a handful of spinach into my stir-fry’s or subbing out half of the meat in a meal for lentils.
Giving Back Thank you’s go a long way. When I’m recognized or thanked for a job well-done, I like to pause, and then acknowledge someone who helped me reach that achievement. It’s a nice way to pay it forward and reminds me that I cannot succeed alone.
Saying Hi Feeling connected, heard and supported is really important. My partner and I have instituted a no-phone policy when we eat meals together – at home or when eating out. It removes distractions and allows us to be present with each other.

How do you thrive? Comment below if you would like to share how you live the Thrive 5 every day.

This November, while I encourage you to use the Thrive 5 as ways to explore mental health, I also encourage you to listen to your needs. And if you’re looking for ideas to help explore your own path to mental health, check out the amazing Thrive Calendar for a variety of engaging events, activities and experiences happening throughout the month. Happy Thrive!

All my best,
Miranda

Photo credit: UBC Thrive

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

Save the date: Search Inside Yourself in January 2020

By Miranda Massie on October 29, 2019

In support of UBC’s commitment to workplace health and wellbeing, HR is bringing back a unique professional development opportunity for UBC faculty and staff: Search Inside Yourself (SIY).

Developed at Google and founded in neuroscience, SIY is a training program that uses emotional intelligence and mindfulness to optimize performance, build leadership skills and increase wellbeing.

The program consists of:

  • Two-day, in-person, cohort-based training taught by SIY-certified instructors (January 28 and 29, 2020 at UBC Vancouver)
  • Four weeks of follow-up exercises, content and cohort conversations via email (in February)
  • One-hour debrief session via webinar to integrate learning, answer questions and provide direction going forward (late February or early March)

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

What previous participants had to say:

  • 100 per cent of the participants would recommend the SIY program to a colleague
  • 88 per cent of the participants reported increased ability to remain calm in challenging situations
  • Participants reported a 17 per cent increase in self-awareness and a 15 per cent increase in resilience after the training.

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

Mark your calendars now! Registration will open in the first week of December.

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

Thriving Faces: Meet Halina Deptuck

By Guest Contributor on October 29, 2019

We’re thrilled to welcome Halina Deptuck to our team! As the new Health and Wellbeing Associate EFAP, Halina supports initiatives that enhance health and wellbeing for UBC faculty and staff.

If you have any questions or just want to say hi, please reach out to her at halina.deptuck@ubc.ca. She would love to know your thoughts on health and wellbeing at UBC.

Learn more about Halina below and join us in welcoming her.

What is your role on campus?

One of my main roles is to work closely with UBC’s Employee and Family Assistance Program (EFAP). I am here to answer any questions that faculty and staff might have about this program. Feel free to reach out to me about these kinds of inquiries at efap.info@ubc.ca. I will also be coordinating the many health and wellbeing workshops that UBC offers through EFAP.

In addition, I will work alongside the Health Promotions team on UBC initiatives such as Thrive, Not Myself Today and the Reach Out campaign. I am extremely excited to connect with you all!

How did you get involved with health and wellbeing?

I have always been intrigued by the relationship between brain health and mental health and wellbeing. So, after graduating from high school in Calgary, Alberta, I came to UBC to pursue my Bachelor of Science in Behavioural Neuroscience.

During my undergraduate degree, I found myself drawn towards groups that worked to improve the visibility of mental health and wellbeing of UBC students. I was very fortunate to engage with numerous student leadership opportunities, such as the Wellness Peer program as a peer supporter and co-leader of the Suicide Awareness team.

Also, for over two years, I was a research assistant with the Vancouver Stroke Program. There, I worked with people affected by stroke and dementia, and coordinated several pilot studies targeted at finding innovative ways to treat and identify these neurological conditions. In this role, I became interested in better understanding the way in which patients maintain their mental health and wellbeing following brain injury or a neurological diagnosis.

How do you thrive at work?

For me, social connection is key for maintaining my wellbeing at work. I love organizing lunch outings, after-work socials and taking the time to learn more about the people I work with.

Getting, and staying, active is another factor that is essential for me to thrive at work. When possible, I try and go outside at lunch (my favourite locations on campus include the Nitobe Gardens and walking down Main Mall in the fall).

I also make sure to practice yoga two or three times a week – this is crucial for me, because it helps to clear my mind and focus on me. In the summer, you can find me at the beach playing volleyball or in Tofino surfing. Exercise makes me feel refreshed and empowered to tackle the rest of the work week.

Welcome to the team, Halina!

Editorial: Monique Rodrigues

Photo credit: Claudia Cinotti Ballarte

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

Free Events: November 2019

By Miranda Massie on October 29, 2019

Thrive Month at UBC | 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 for opportunities to build and maintain your mental health.

Highlights:

30-Day Online Mindfulness Challenge | Fall cohort start: November 1

This free, innovative, evidence-based training is open to 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 have the tools to be healthier, more productive and better able to problem-solve and work in a team.

Learn more and register for the challenge now.

Boosting Your Positive Outlook | November 14 | 12:00 p.m. – 1:00 p.m.

Consistently focusing on the negative side of an issue can contribute to stress, lead to physical changes in the body, and affect performance and overall wellbeing. This workshop will help you understand the ways in which this seemingly automatic negative thinking occurs, recognize its typical manifestations, and develop a process for tackling negative thoughts effectively.

Available to all UBC staff and faculty, this free session is facilitated by UBC’s Employee and Family Assistance Program (EFAP) provider, Morneau Shepell.

Find out more and register now.

Getting a Restful Sleep | November 26 | 12:00 p.m. – 1:00 p.m.

Sleep is critical to ensure maximum productivity. It increases your ability to concentrate and focus, allows you to approach challenges with a more positive attitude, and can have positive effects on your memory and health.

In this session, participants will learn about circadian rhythms and the impact that disrupting these key biological processes can have on their day-to-day activities and work. The workshop will also describe sleep’s vital role in maintaining health along with practical tips and strategies that participants can apply to get quality, restful sleep and to stay alert.

Available to all UBC staff and faculty, this free session is facilitated by UBC’s Employee and Family Assistance Program provider, Morneau Shepell.

Find out more and register now.

Relaxation Tips to Help You Thrive | December 3 | 12:00 p.m. – 1:00 p.m.

Our minds and bodies need rest and recovery breaks to allow us to relax and reduce the effects of stress. While everyone has days that are hectic and unfocused, consistently feeling stressed out, rushed, or on-the-go can have a detrimental impact on a person, increasing their risk of experiencing a serious physical concern. This workshop will show participants how to make time to calm down and reduce stress, using both proactive and reactive relaxation techniques.

Available to all UBC staff, faculty and students, this free session is facilitated by UBC’s Employee and Family Assistance Program provider, Morneau Shepell.

Find out more and register now.

Community Health Events

alumniUBC Webinar – Managing Your Energy at Work: Simple habits for better productivity and creativity (Nov. 5)

Energy, in a human context, is your capacity to do work, play and be creative. It’s the foundation of our ability to perform at our best. In this webinar, you’ll uncover what is draining your energy, and how you can create simple habits to restore and protect it. You’ll learn how to design deliberate practices that build your capacities, and apply this to your most important projects. You’ll walk away with a new perspective on how you work, and tangible actions that will enhance your productivity, creativity and collaboration. Learn more.

Funding for Wellbeing Scholars: Call for Proposals (Deadline: Nov. 15)

UBC Wellbeing is once again providing co-funding support for up to five projects that support the health, wellbeing and social sustainability priorities at UBC Vancouver and UBC Okanagan. UBC staff and faculty are invited to apply.

The initiative targets applied research projects of appropriate scope for a sustainability scholar student to complete within 250 hours during the program period (May 4 to August 14, 2020). The deadline to submit a proposal is Nov. 15, 2019. For more information, visit the Wellbeing Scholars website.

Annual Mammography Screening on Campus (Dec. 3)

The Centre for Occupational Health, Safety and Wellbeing (Safety & Risk Services) is bringing back the Screening Mammography Program (SMP) to the Vancouver campus. Operated by the BC Cancer Agency, SMP aims to help reduce breast cancer deaths through early detection and routine screening. The screening clinic is open to all women residents of BC between the ages of 40 and 74, including trans women. Trans men and non-binary people who were assigned female at birth should also be screened. Appointments are required and can be booked by directly through the program without a doctor’s referral. Click here to learn more.

Photo Credit: UBC Thrive

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


Archives

Navigation