The university has supports for you, including the university’s Employee and Family Assistance Program.
There is a list of other wellness resources available to the community on the Human Resources & Equity website which is updated frequently.
Faculty of Medicine Health and Wellness is a Sharepoint site designed for administrative, research and technical staff to learn about new wellness initiatives at the University, participate in discussion forums with your colleagues, and to access great resources including self-help articles, yoga/meditation videos and much more.
Wellness tip of the week
January Blues: week of 18 January 2021
January often brings feelings of melancholy and dreariness. It’s a far cry from late November and December, when the approaching holiday season provides us with added energy and goodwill.
So why does January feel so ‘blue’?
There are several reasons:
- the holidays are over, and we are facing another year of hard work and long hours;
- debts need to be repaid;
- we tend to eat more and exercise less over the holidays, which can make us feel sluggish; and
- days are shorter and colder.
We also have COVID to contend with, with rising case numbers, another lockdown, and remote learning for students of all ages.
Also thrown into the mix are continued travel restrictions, which meant that many of us were unable to connect with family as we normally would this time of year.
So, it’s no surprise that in 2021, January might be particularly challenging.
What can we do to fight the January blues? Here’s some general advice and some COVID-specific developments that might help:
- Exercise and outdoor activities. Getting outside, exercising and soaking up some sunshine are all beneficial for your wellbeing and mental health. Simply a walk around the block can be beneficial.
- Actively gauge and reduce your screen time on all devices. I’ve been surprised that every week since early December, my screen time has increased. My aim is to decrease my nonwork-related screen time in the coming weeks. I’ll keep you posted on my progress!
- Do something that brings you joy. Clean one area of your house; read that book you’ve been meaning to finish; start a “January hobby” that you can ditch on the 31st if you want (I’ve started experimenting with a form of poetry called ‘cento’).
- COVID developments. Over the coming months, the vaccine will become available to many of us, bringing a greater sense of safety and the first step to increasing social activities and the ability to see family and friends more easily.
- Last but not least, the Temerty Faculty of Medicine has prioritized wellness, so an emphasis on your wellbeing will extend well beyond COVID.
I wish everyone a healthy, safe and productive 2021, and encourage you to reach out to friends, colleagues or mentors to share your thoughts and experiences.
On Behalf of the Wellness, Inclusion, Diversity and Equity Committee
How did I get here? Imposter syndrome and how to fight back: week of 7 December
Have you ever felt like you don’t belong at U of T? You feel your evident success is based on luck or timing or some other undeserved twist of fate? That you’re just one failure away from being ‘found out’?
This is imposter syndrome, and it is common in highly successful, high-achieving individuals. It’s even more prevalent now, during these unprecedented times of COVID and all its upheavals. I’ve certainly had my share of moments where I’ve felt inadequate, unqualified or just plain useless, and I’m sure I’ll come across them again.
Here are some tips from the experts:
- Recognize these moments for what they are. Is there a pattern to these feelings? Do you find certain situations that trigger these emotions?
- Review the facts. Look at your CV. Remember how grateful your mentors, mentees and colleagues are for the work you do. You are qualified, you are capable.
- Talk about these feelings with a trusted colleague, mentor or friend. You’ll be surprised at how many of us have had similar thoughts and feelings.
- Be kind to yourself. Working during a pandemic takes courage, determination and compassion. We are ordinary people doing an extraordinary job in extraordinary times.
If you’re interested in further reading, here are some links:
- How to banish impostor syndrome on ScienceMag.org
- Overcoming Imposter Syndrome Harvard Business Review
- Am I Doing Enough - Imposter Syndrome During COVID-19 Altogether, the Society of Women Engineers (SWE) magazine
On behalf of the Wellness Inclusion Diversity and Equity Committee
Connecting across the great divide during COVID: week of 30 November
It’s already November, and the holiday season is fast approaching.
For many of us, this is a time to travel to reconnect with family, disconnect from work and immerse ourselves in holiday traditions.
Although this year has prevented us from traveling, there’s no reason we can’t still celebrate, albeit in a different way.
Several websites have devoted themselves to finding novel ways of reconnecting with loved ones during the pandemic. Here are a few highlights (I especially like #5!):
- Organize an online quiz or trivia night with family members. There are several websites that you can use for this, or you can design your own questions – the possibilities are endless!
- Try cooking together in a virtual kitchen. I’ve provided an example of one such service below (one that I personally tried as part of a recent conference I attended – it was great fun!), but I’m sure there’s many more out there that you can use to book a group cooking extravaganza.
- Watch a movie together. You can do this formally, through apps such as Netflix Party, or just hit ‘play’ at the same time and text/chat away while eating popcorn. ‘Christmas Vacation’ is my personal favorite!
- Take a virtual group tour of the Louvre (or any of the Smithsonians, or Tate Modern – whatever takes your fancy). There’s lots to choose from and it’s free!
- If you’re all Zoomed out, try writing a letter or card to someone. It’s such a lovely surprise to get a handwritten note, when most things are digital and disappear into the ether…
What are you waiting for? Start planning!
Cooking classes from the Institute of Culinary Education
On Behalf of the Wellness Inclusion Diversity and Equity Committee
Self-care is not optional: week of November 16, 2020
We are heading into the eighth month since the pandemic, and many of us have had a very different 2020 to what we imagined in February!
It's also November, with all that entails: shorter days, colder weather and less sunshine and outdoor activity. Add increased academic activities and deadlines, the upcoming holiday season, no wonder some of us are feeling 'pandemic fatigue'.
In the midst of all that, we have to take care of ourselves first.
You might think that you're too busy to practice self-care or even read about it - but it's during crises that we need to find time to reflect and recharge. Self-care is directly beneficial to your work performance - it improves decision making and boosts productivity, and is an essential part of maintaining resilience. It's like putting your own oxygen mask on first.
Here are a few tips
- Set boundaries. For example, set a hard deadline for checking emails and work messages, and stick to it. Turn off notifications while you watch your favourite show, read a book or exercise.
- Bring home to work. We all take work home, but try bringing a little of your home life to work. Schedule time for 'micro check-ins' with your significant others via text or phone. Put a sticker on your laptop (my favourite is Captain America); ask your partner/children to put notes in your bag; eat a favourite candy or treat from childhood.
- Schedule downtime at work. Set aside time for checking in with your favourite news or wellness site, sports team (go Gunners), YouTube channels, or social media apps. Take a moment to peer out a window and see what's outside or better yet get outside for a moment or two. Relish the escape from reality for a brief period.
- Be in the moment. Enjoy what you do, take pleasure in your amazing ability, and remember - we are ordinary people doing an extraordinary job in extraordinary times.
"Serious" Leaders Need Self-Care, Too an article in Harvard Business Review
Mental health awareness: week of October 30, 2020
October was Mental Health Awareness Month in Canada. Many people have been experiencing stress and poor mental health due to the fear and uncertainty that surrounds the COVID-19 pandemic.
Each year, 1 in 5 Canadians will experience a mental illness or mental health issue, but 5 in 5 Canadians has mental health – we all need social connection.
Social inclusion and social integration have been identified by the WHO and the UN as important protective factors for good mental health. During these times, it is important to check-in with yourself and others regarding your mental health and well-being or reach out to others for help.
The Ontario government has announced an expansion of online and virtual mental health supports like BounceBack. BounceBack is a free, guided self-help, life-skills program for people who are experiencing mild-to-moderate anxiety or depression.
Anxiety Canada has been working to develop free digital resources based on Cognitive Behavioural Therapy (CBT) that teach people about anxiety and how to cope. You can download the MindShift CBT app for free here from their website.
- Need Help? Call ConnexOntario at 1-866-531-2600
- If you are in crisis, please call 911 or Telehealth Ontario at 1-866-797-0000 . You can also contact crisis services at 1-833-456-4566 toll free (In QC: 1-866-277-3553), 24/7 or visit www.crisisservicescanada.ca
- U of T also has a full list of resources or visit the LMP page: How to get help.
Asking for help: week of October 23, 2020
We have been trained throughout our personal and professional lives to be self-reliant and not to bother anyone. These days, more than ever, we are beginning to appreciate the healing power of asking for help and of lending a helping hand. In the next week, try asking for help from a colleague or a family member.
“Pooh, what is the bravest thing you ever said?”, asked Piglet. “Help”, said Pooh.
TED talk - How to ask for help by Dr Heidi Grant