GoUSF Self Care Tips and Resources
During these unprecedented times, your priorities around self-care, exercise, work and family have likely shifted. Whether you need to refocus on your self-care or receive support while caring for others - children, family or elders the GoUSF Wellness program has assembled resources that may help to relieve stress, anxiety, and allow you to breathe a little deeper.
- Play the Go Move@Home Challenge where faculty/staff compete against the students to see which is more active at home.
- Koret on-line classes - opt into the email blast at fitness@ufca.edu to be notified of zoom classes including FIIT, Zumba and Yoga.
- Free online workout apps:
- Corepower Yoga - free access to a collection of online yoga classes
- Peloton App - 90 day free trial, Immerse yourself in a live studio experience in your home or on the go from your phone, tablet, TV or web browser. Your new favorite class is just around the corner.
- Darebee - A non-profit website which posts a variety of free daily workouts, exercise challenges, meal planning advice, and long-term workout plans. Exercises are designed to be completed at home, with no special equipment; and come with illustrated PDF instructions.
- Make your own at-home circuit workout.
- Walk, run, or bike outside if your health permits you to go out. (Please practice 6-feet social distancing)
- Interested in training for a race? Contact me for a training program.
- Learn a new sport with family members who are in quarantine with you.
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- You can reach out to our University Ministry staff anytime by phone, email, or zoom conferencing.
- Other offerings by University Ministry:
- Submit prayer intentions for our virtual prayer wall.
- Submit stories of hope and gratitude
- St. Ignatius Parish Livestream Masses - Sundays at 10 a.m., daily at 9 a.m.
- Review the University Ministry Prayers and Devotional Tools.
- Moment for Mission Zoom session, Fridays at 11:30am
- Virtual Prayer Services, April 14, April 28, and May 5, 12pm
- A short guided meditation from mindful.org that is intended to be done in the middle of the day from wherever you are located.
- Tools for managing stress and anxiety.
- Download the Ten Percent Happier’s free Corona Virus Sanity Guide.
- Perform the grounding exercise, part 1 and grounding exercise, part 2.
- Enroll in Yale University’s online class, “The Science of Well-Being.” It’s offered free right now.
- Work/Life tips for working from home.
- Wellness and Relaxation Resources - prepared by Gleeson Librarian, Nicola Andrews.
- Thriving in Place: Being on your own Without Being (too) Lonely - a self care article offered by Concern.
- CAPS Virtual Anxiety Toolbox Workshop
- CAPS 1 minute tips:
- Dr. Li: Thought Diffusion - https://youtu.be/e9WKlm0bPHA
- Dr. Glen: Touch -
https://youtu.be/GZovfTD5G2o - Dr. Molly: Gratitude - https://youtu.be/FYVGOXRVwW4
- Diaghphragmatic Breathing -
https://youtu.be/s76E7Au-3cM - Dr. Broussard Tip 1 -
https://youtu.be/SgM1L6wIL7k - Dr. Broussard Tip 2 -
https://youtu.be/WuXCA6W_XbU
- Ask yourself, what’s your superpower? How can you use it in this situation?
- Reach out to friends and families who may be isolated. Is there anything you can do to help them?
- Talk about other things you’ve overcome as an individual and/or as a family.
- Get lost in scavenger hunt fun:
- The Employee Assistance Program (EAP) offered by CONCERN provides professional assistance to eligible faculty and staff, dependents and/or others living in the household.
- Facebook group page
- Instagram, using #GoConnect
- Go Connect padlet
- Be kind when you drive – let people into your lane, wave when someone lets you in.
- Plan a daily phone call with a friend.
- Practice random acts of kindness. Find several socially distancing approved ideas here.
Eating as healthily as possible is important not only for our physical health, but our psychological well-being, too. A healthy diet has been shown to reduce our risk of chronic illnesses such as cardiovascular disease, diabetes and obesity, as well as depression and anxiety.
You don't have to follow a particular diet, just avoid processed foods as they tend to be high in sugar.
The best foods for our mental health are generally the healthiest foods. Complex carbohydrates, found in fruit, vegetables and whole grains, provide important nourishment for our brains as they slowly release energy, which also stabilizes our moods.
A balanced diet ideally includes a variety of foods high in vitamins A, B, C, D and E, as well as the minerals iron, zinc and selenium.
B vitamins, found in green vegetables like broccoli and spinach, beans, bananas, eggs, poultry, fish and beetroot, are important for our brain and it's happiness chemicals, serotonin and dopamine.
Nutrition Resources:
- American Heart Association - Assistance with meal planning and all your nutritional needs.
- EatRight - Nutrition, planning and prepping meals, vitamins and supplements.
- EatRight - Tips to help keep your family safe during the Coronavirus.
- My Fitness Pal
- WW Virtual Program - USF reimburses 50%
Please check out these resources and follow these tips:
- Review Ergonomic Tips for Office Wellness.
- Review our Ergonomics Education page which includes a video of how to set up your workstation properly.
Stay informed about USF's response to the coronavirus by reviewing our Emergency Coronavirus Updates and Resources and HR pages.