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HR Update; August 30, 2007

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Increase in Maximum Value for Spot Awards

Spot awards, such as campus Bear Hugs, are quick, easy and valuable options for providing instant recognition of exceptional staff contributions.  In the past, campus guidelines have limited the value of individual spot awards to $50.  Effective immediately, we have increased the spot award maximum to $75 which is the maximum value allowed by federal law for a non-taxable employee gift.  For more information on spot awards and other methods for rewarding the contributions of your staff, please visit the Rewards and Recognition Links page of our website at the following address:

http://ucsfhr.ucsf.edu/index.php/staffing/article/rewards-recognition-links/

UC Retirement Readiness Education Programs

Are your ducks all in a row?  Start to plan now-it’s never too early.


Please pass this on to your colleagues, circulate invitations, post the actual schedules, or otherwise re-broadcast these weekly reminders about our valuable (FREE) education programs for faculty and staff.  Bring your lunch; your questions; your spouse/partner…

Usually there can be at least one (or more) workshop(s) per week scheduled at various UCSF locations around town. For more details and listings for upcoming scheduled presentations, please refer to our Workshops and Presentations Schedules menus found at our local UCSF HR/Benefits website.

Remember to Breath

Busy schedules and high stress jobs can leave us feeling drained and worn by the end of the work week. Having good time management skills, good boundaries and other available coping mechanisms can help you handle yourself well in stressful moments. Have you ever thought about what you do in between those moments?

One common scenario is an employee who feels overwhelmed during taxing times at work and doesn’t have the time or energy to learn new coping strategies or skills. When there’s not a particular event requiring attention, however, the employee doesn’t think about stress management skills or self care. This cycle might leave the employee feeling stuck, exhausted or like they are just waiting for the next big thing to happen.

Consider instead an employee who, when they are not dealing with a crisis, takes a few minutes out of every day to take care of themselves. This allows them not only to replenish themselves on an on going basis, but also allows them to increase their capacity to handle stressful situations more effectively.

Think of your available energy and coping skills as a finite bank of resources. When you are under pressure, you use the resources you have until either the demand has ended or your stores are depleted. Practicing good self care and coping skills during the ‘in between moments’ provides a larger resource pool to use during more trying times.

Here is one simple activity to work into your day to help you rejuvenate and give you more control when you’re feeling stressed. Throughout the day find seven or eight times when you can remain still and breathe. If you can sit, put both feet on the floor and rest your arms comfortably in your lap. If you are on your feet, stand squarely and allow your arms to hang heavily at your sides. Take 10-15 slow breaths, by attempting to fill your abdomen with as much air as is comfortably possible, hold your inhale for 1-2 seconds and then exhale slowly. While you are breathing, allow your mind to focus solely on your breath. When you’re finished, take a second to notice how you feel. Has your breathing rate changed? Is your heart rate slower? Is there less tension in your muscles? You might notice changes right away or it might take several times before you become aware of how taking time to breathe affects your physiology and stress level. This exercise only takes a minute, so go ahead and give it a try.

Breathing exercises help you stay grounded and focused through out the day. When they become a regular part of your daily routine, they can help you maintain health and keep you more level-headed when stress levels start to rise.

If you are ready to add more to your daily relaxation routine, try getting your muscles involved. While you’re taking your slow breaths, think about different muscle groups in your body. Start with your head and neck, move down through your shoulders, to your arms and hands, across your chest and torso, into your hips and down your legs to the very bottoms of your feet. As you think about each area, flex and release the muscles there for two to three breaths. Move the muscles on an inhale and let them completely release on an exhale. End with each muscle group releasing on an exhale before moving to the next group. When you are finished, allow your body to remain relaxed, while you resume your tasks for the day. Practice several times a day while you’re feeling good, so that you’ll be ready to put your new skills to use when you feel tension levels starting to rise. Again, you might notice benefits right away, or you might find that they become more obvious over time.

While these may sound like very simple tools, research has demonstrated how effective these and similar techniques can be. No matter what you decide to do, remember that it’s important to take care of yourself. Treating yourself well when you’re feeling good, helps you prevent stress and deepens your reservoir of resilience.

If you would like help developing these or other coping skills, the UCSF Faculty and Staff Assistance (FSAP) program is here to help. FSAP provides confidential assessment, counseling, and referral services that support the well being of both the individual and the organization. Please contact us at (415) 476-8279 or visit the HR web site at:

FSAP - /assist

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