Many of us are adjusting to changes in our work, uncertainty, and disruptions to our personal lives. As we navigate these unprecedented times, it is important to consider ways to support your mental health and resilience.
There are many things you can do to make your mental health a priority. The first step is to understand the factors that contribute to overall mental health and those that make it more difficult to cope with challenges. Every November, we focus on mental health during our Thrive campaign, but you can review those resources anytime, including our Learn about Mental Health page, which has lots of information to get you started on your journey to understand mental health.
Getting support for mental health issues
There are many resources available to help you with the challenges you are facing. For example, through your UBC Benefit Plan, you have access to free and confidential counselling on a range of topics.
You might also be looking for support for a colleague, friend or family member who is struggling with various issues. Read more about helping staff and faculty in distress. The UBC Reach Out page contains both UBC and external mental health resources for all campus audiences.
General
I want to maintain or improve my overall mental health. Where should I start?
Visit UBC's Thrive site to learn about mental health through videos, infographics and interactive resources.
Take a Mental Health Self-Check assessment using the Mental Health Continuum Model (Mental Health Commission of Canada)
Learn about tips, tricks and ways to support your mental health:
Stress Management
- Online Stress Management Tool (StressStrategies.ca)
- Managing Stress for Better Mental Health (Tip Sheet)
- Things I Can & Cannot Control (Poster)
Coping Skills
- Coping Strategies to Support Wellbeing (Tip Sheet)
- Coping with Stress, Anxiety & Substance Use (Infographic)
- Boosting Your Psychological Immune System (Poster)
- Coping – How Animals Can Help (Infographic)
I’m struggling to cope with some mental health challenges and it’s starting to impact my ability to do my job. Who can I talk to?
Visit the Assisting Staff and Faculty in Distress webpage. Under the “Connect to Resources” heading you can find a list of both UBC and community resources based on your level of concern/symptoms.
Access your benefits to get counselling support:
- Access registered/licensed clinical psychologists and social workers, or clinical counsellors through the psychological services provision under your extended benefits plan.
- Call the Employee and Family Assistance Program at 1-866-424-0770 [please note that this is intended to be very focused and short –term support and there may be a wait time based on your availability]
- Access the Mental Health Navigator through the Teladoc program to get a review of your mental health and guided support through your treatment needs.
Connect with Stay at Work or Return to Work services:
You also have your union or association that can provide advocacy support if needed.
I’m concerned about the mental health or wellbeing of a colleague. What can I do to help?
Visit the Assisting Staff and Faculty in Distress webpage for how to recognize signs of declining mental health and for ways to respond with concern and empathy.
Learn more about how to talk about mental health and how to ask for help.
I want to speak to my manager or supervisor about my mental health. How can I prepare?
Learn more about how to talk about mental health and how to ask for help.
Access a Supportive Conversation Library for tools and strategies to support conversations when mental health might be an issue.
Register for free coaching sessions to help you prepare for difficult conversations.
Three Tips for Talking to Your Boss About Mental Health (SunLife).
I’m looking for general tips to maintain my mental health during hybrid work.
Create and maintain a regular schedule and work routine – experiment and identify practices that support your productivity and wellbeing while working. Take your entitled breaks by blocking off time in your calendar. Include time away from screens. Take a look at our Thriving While Working from Home resources for more tips.
Find time to move in your day – Ensure movement breaks. Try walking during phone meetings. Take time to stand or stretch to avoid sitting in the same position for long periods. In short, find ways to stay active — the UBC Recreation team have some great resources to help you get started.
Stay connected – remote work requires intentional and planned communication in order to prevent isolation. Identify different channels available for communicating with your supervisor and colleagues and be sure to use them regularly.
Support your social wellbeing – Reach out and schedule time to informally connect with colleagues. Create space at the start or end of meetings for conversation. Attend virtual community events.
Create boundaries between remote work and life – have a designated space for remote work. Consider including your work hours in your email signature. Block off non-working hours. Leave work related equipment and materials in their designated space.
Specific
I’m working remotely and want to connect with someone to support my mental health.
Access your benefits for counselling support:
- Access registered/licensed clinical psychologists and social workers, or clinical counsellors through the psychological services provision under your extended benefits plan.
- Call the Employee and Family Assistance Program at 1-866-424-0770 or visit ubc.lifeworks.com/. Please note that this program is intended focused on short-term support, and there may be a wait time based on your availability.
- Access the Mental Health Navigator through the Teladoc program to get a review of your mental health and guided support through your treatment needs.
Visit the Assisting Staff and Faculty in Distress webpage for a list of UBC and community resources that are accessible by phone or online.
I’m looking for mental health resources for IBPOC/BIPOC, LGBTQ2S+ and/or disability communities.
Access the Mental Health Resources for Diverse Communities guide. A list of BC-specific mental health resources and supports for specific communities including people with disabilities and those who identify as IBPOC/BIPOC, Indigenous, and LGBTQ2S+.
If you are looking for resources and support as a transgender, Two-Spirit, and non-binary (T2SNB) employee, access the T2SNB Employee toolkit here.
Additional resources:
- KUU-US Crisis Line Society: www.kuu-uscrisisline.com; 1-800-588-8717 (Toll-free), 250-723-4050 (Adult Line)
- Residential School Survivors Society: www.irsss.ca, reception@irsss.ca, or 1-800-721-0066
- Residential School Survivors and Family: 1-866-925-4419 (24 hour crisis line)
I’ve experienced a loss and need support with my grief.
Learn more about loss, grief and healing with additional links related to types of loss, trauma, healing and additional support (Centre for Mental Health and Addictions).
Read about loss and grief related to COVID-19 (Canadian Mental Health Association).
Access your benefits to get counselling support:
- Access registered/licensed clinical psychologists and social workers, or clinical counsellors through the psychological services provision under your extended benefits plan.
- Call the Employee and Family Assistance Program at 1-866-424-0770 [please note that this is intended to be very focused and short –term support and there may be a wait time based on your availability]
- Access the Mental Health Navigator through the Teladoc program to get a review of your mental health and guided support through your treatment needs.
I’m struggling (or I know someone struggling) with substance use. Where can I go for support?
UBC faculty, staff and their dependents struggling with problematic substance use can access on demand support by ALAViDA TRAiL, directly from your smartphone.
Learn through self-guided resources, or message and meet coaches, therapists and physicians who deliver a personalized program proven to reduce substance use.
I’m looking for mental health training and education programs.
Visit UBC's mental health training, on-demand workshops and consulting services webpage for a full list of available training programs.
You can also search under "Wellbeing" in the Workplace Learning Catalogue for upcoming trainings.
I’m a UBC faculty/staff member with no UBC benefits coverage. What supports are available?
If you are experiencing mental distress:
BC-specific
- Access and Assessment Centre, Vancouver General Hospital: 604.675.3700 (7:30am – 11pm)
- Mental Health and Substance Use Services, Interior Health: 250.868.7788 (11:30-9pm) or Kelowna General Hospital 250.862.4000
- Mental Health Support Line: 310.6789 (no area code). This number will connect you to your local BC crisis line without a wait or busy signal, 24 hours a day, crisiscentre.bc.ca
Canada-wide (including BC)
- Crisis Services Canada (24/7): 1.800.784.2433, crisisservicescanada.ca/en or nearest hospital emergency department
- Kids Help Phone: Provides a texting option for Indigenous youth and adults to connect with a First Nations, Metis, or Inuit crisis responder. Youth text 68 68 68 and adults text 741 741 with the word "First Nations" or "Metis" or "Inuit" to be connected to a crisis responder from their nation if one is available (Indigenous crisis responders are not guaranteed but will be prioritized)
General mental health resources:
BC-specific
- Métis Crisis Line: 1-833-MÉTISBC (1.833.638.4722)
- HealthlinkBC: 811, healthlinkbc.ca
- Medimap BC: See available walk-in clinics and wait times, and book an appointment before visiting the location
Canada-wide (including BC)
- Indigenous Mental Health Counselling and Crisis Intervention: 1.855.242.3310, hopeforwellness.ca
International
- Wellness Together Canada (24/7 access for Canadians anywhere in the world. Online assessment and connection to e-mental health resources, individual counselling by phone, text, video)
Support for managers and teams
I’m a UBC manager looking for resources to support the mental health of my team.
Visit UBC's resource page of mental health tools and resources for managers, heads and deans.
I’m an UBC HR professional looking for resources for the managers and departments that I support.
Visit UBC's resource page of mental health tools and resources for HR professionals.