BeWellUGA at Home

BeWellUGA at Home - Find FREE virtual wellness and prevention classes, clinics, and tools hosted by the University Health Center

Brought to you by the UHC Health Promotion Department


Hi everyone! The Health Promotion Department is glad you stopped by. We know this is a challenging time, and for many of you, your day-to-day lives are upside down.

That’s where we come in.
We are trained dietitians, mindfulness instructors, wellness coaches, health educators, and clinicians at the University Health Center, as well as other campus partners, here to support your well-being no matter how far from campus you are. We will share ways to stay organized, strategies to wake up feeling rested, virtual workshops, and more. Along the way, we will continue to provide opportunities for you to stay connected, build community, and receive support from our team.

Stay in touch with us on social media @UGAHealthCenter and let us know if there are any areas of well-being that you would like us to cover.

TUNE IN LIVE MINDFULNESS RSVP CAPS SELF CARE RESOURCES NUTRITION YOGA UGAHEALTHYDAWG BLOG

Live Virtual Sessions

 

Daily, Monday - Friday

Take 10 @ 2 with The Health Promotion Department
Join us for 10 minutes at 2pm to care for yourself! Mindfulness has been shown to help manage stress, get better sleep, and reduce anxiety. Join the Health Promotion Department from the University Health Center, Monday-Friday at 2pm, for a 10 minute mindfulness series. Each day we will explore a different mindfulness practice. Zoom link to access program: zoom.us/j/803920517.
Daily facilitators: Mon/Beth, Tue/Camilla, Wed/Staci, Thu/Molly, Fri/Liana

 

Daily Mindfulness, Mon-Fri
In partnership with Health Promotion and led by guest facilitator Kiz Adams, UGA’s Well-Being Coordinator
Mindfulness Moment – Participate in a daily mindfulness moment with your campus community. Every day at 9 am, Kiz will lead a short (less than 10-minute) mindfulness practice. You can join via Zoom at zoom.us/j/246032955.

 

Daily Yoga, Mon-Fri
In partnership with Health Promotion and led by guest facilitator Kiz Adams, UGA’s Well-Being Coordinator
Noontime Pilates and Yoga classes - Participate in free 45-minute Pilates and yoga classes at noon each day via Zoom. Kiz has been a certified Pilates instructor for almost 20 years. Join in here: zoom.us/j/745316447.

 


Mindfulness

 

this is an audio recording Part 1: Dealing With Stressful Times -- Intro to Mindfulness
In partnership with Health Promotion and led by guest facilitator Dr. Rebecca Shisler Marshall, PhD, UGA College of Education
Mindfulness can be defined as "staying in the present moment without judgement." In this session, you will learn about what this means, and Dr. Marshall will lead you through a brief practice of breath awareness to help calm the nervous system. (audio recording - 8:45 min)

 

this is an audio recording Part 2: Dealing With Stressful Times -- Mindfulness in the Body
In partnership with Health Promotion and led by guest facilitator Dr. Rebecca Shisler Marshall, PhD, UGA College of Education
In this session we will focus on tuning in to the body and using it as a tool for awareness, to be here, in the present moment, without judgement. (audio recording - 18:48 min)

 

this is an audio recording Part 3: Dealing With Stressful Times -- The Observing Mind
In partnership with Health Promotion and led by guest facilitator Dr. Rebecca Shisler Marshall, PhD, UGA College of Education
In this session we will learn another tool for being in the present moment and growing our observing mind: the practice of repeating words along with our breath. (audio recording - 8:50 min)

 

this is an audio recording Part 4: Dealing With Stressful Times -- Loving Kindness Meditation
In partnership with Health Promotion and led by guest facilitator Dr. Rebecca Shisler Marshall, UGA College of Education
Loving kindness meditation has been shown to increase positive emotions and decrease negative emotions. In this session we will practice repeating phrases of loving kindness to direct attention to feelings of compassion, kindness, and goodwill towards ourselves and others. (audio recording - 14:30 min)

 

this is an audio recording Part 5: Dealing With Stressful Times -- Mindfulness and Emotions
In partnership with Health Promotion and led by guest facilitator Dr. Rebecca Shisler Marshall, UGA College of Education
In this session Dr. Marshall will walk you through tools for noticing big emotions and helping to process them in this time of uncertainty. (audio recording - 10:38 min)


RSVP - Relationship & Sexual Violence Prevention

 

RSVP Virtual Support Space
Facilitated by Caron Hope, Assistant Director of Health Promotion and Relationship & Sexual Violence Prevention
Are you a survivor of interpersonal violence looking for support? Join the virtual RSVP Support Space via Zoom. Email Caron Hope, chope@uhs.uga.edu, for an invitation or more information. This is a safe place for survivors of interpersonal violence to chat with and receive support from other survivors. It's free, confidential, and moderated by RSVP Advocates.

 

Interpersonal Violence and COVID-19
While we adjust to COVID-19, public health officials have repeatedly issued the same important message: stay at home. Staying home and limiting contact with others reduces the likelihood of spreading COVID-19. This is especially important for vulnerable populations. But what if home isn’t a safe place to be?
Read more on the ugahealthydawg blog about this issue and safety information for survivors while sheltering in place.

 


CAPS - Counseling and Psychiatric Services

 

this is a video recording Stress and Anxiety Management Workshop
Join us for this four-part series on managing stress & anxiety. The first lesson focuses on understanding what anxiety is and assessing how it shows up in our lives. Learn how to identify your own stress and anxiety as it arises, and explore some early warning signs, triggers, and ways of coping with these sensations. In the next three sessions, learn to develop practical skills on calming your mind & body, while learning how to create a lifestyle conducive to managing stress.

Week 1 - Understanding Anxiety: A Self-Assessment
Facilitated by Maggie Gibbs, LMSW, CAPS Case Manager
Week 1 Worksheets

Week 2 - Calming Your Body
Facilitated by Deonna Kitwana, PsyD, CAPS Post Doc
Week 2 Worksheets

Week 3 - Calming Your Mind
Facilitated by Krista Garrett, PhD, CAPS Psychologist & Jas McCalla, UGA Clinical Mental Health Master's Student
Week 3 Worksheets
Week 3 Cognitive Distortions Worksheet

Week 4 - Creating a Lifestyle for Managing Stress
Facilitated by Krista Garrett, PhD, CAPS Psychologist
Week 4 Worksheets
"Triad of Health" Tips:
Exercise: www.uhs.uga.edu/nutrition/exercise-edge
Sleep: www.uhs.uga.edu/sleep/sleep-matters
Diet/Nutrition: www.uhs.uga.edu/nutrition/nutrition-basics
www.uhs.uga.edu/nutrition/nutrition-intro
www.uhs.uga.edu/stress/alcoholanddrugs

 

this is a video recording CAPS Cares - Mindful Self Compassion
Led by Dawn Healy, LCSW, from CAPS
Join in this compassion-based mindfulness practice via youtube

 

this is a video recording CAPS Cares: Personal Stories & Helpful Topics for Dealing with COVID-19, part 1
Wondering how CAPS counselors are personally handling COVID-19? In this video series on the ugahealthydawg.com blog, they’ll speak to you about how they’re doing and talk about topics that may be helpful to you during these times.
CAPS Cares: Personal Stories & Helpful Topics for Dealing with COVID-19, part 2
CAPS Cares: Personal Stories & Helpful Topics for Dealing with COVID-19, part 3
CAPS Cares: Personal Stories & Helpful Topics for Dealing with COVID-19, part 4

 

CAPS Cares: The Power of Pets in the Time of COVID-19
These past months have brought so much uncertainty, worry, isolation, and unforeseen changes to our day-to-day lives, but ever constant are our furry friends who bring so many of us comfort and companionship. Read more on the ugahealthydawg.com blog!


Self Care Resources

 

CAPS: Self Care page
During this time, CAPS staff remains actively engaged in supporting the mental health needs of the UGA community in a variety of ways. Please explore our updated CAPS: Self Care page, as we have included a robust list of new resources to help you navigate what’s going on. We will continue to update this page as more resources become available.

 

UGA Psychology Clinic Racial Trauma Guide
Provided by the UGA Psychology Department, campus resource and partner to UHC
Developed by the Racism Pandemic Task Force with support from the EMPOWER Lab, the Racial Trauma Guide is a resource for crucial "discussions about race and inequality and to provide Black Americans with the resources to engage in cognitive, behavioral, and collective coping strategies."

 

#BeWellUGA at Home: Quarantine and Chill? Dating During Social Distancing
Check out these tips for dating and relationships during social distancing on the ugahealthydawg.com blog!

 

#BeWellUGA at Home: Finding a Routine During the Summer
If you’re feeling the impact of a new schedule or lack of structure, it can be helpful to create a routine that includes time for things you have to do and things you want to do. Some helpful ideas can be found in this post on the ugahealthydawg.com blog!

 

#BeWellUGA at Home: Make Time for Self Care
Need some ideas and strategies for self care while you are staying home? Check out the suggestions on this post on the ugahealthydawg.com blog!

 

#BeWellUGA at Home: Sleep
Sleep is the best way to maintain a healthy immune system and can have a significant influence on your physical, emotional, intellectual, and social well-being. At minimum, 7-8 hours of sleep per night is ideal to support the body and mind. Read more on the ugahealthydawg.com blog!

 

#BeWellUGA at Home: Time Management
The UHC Wellness Coaches share strategies to work, learn, and study from home on the ugahealthydawg.com blog!

 

#BeWellUGA at Home: Essential Oils
Looking for a fun project to do at home to energize and recharge? Try making an essential oil roll-on! Information & instructions on the ugahealthydawg.com blog!

 

#BeWellUGA at Home: Take Time for Tea
Learn about the difference between different kinds of teas and how to make the perfect cup on the ugahealthydawg.com blog!


Nutrition

 

#BeWellUGA: Eating Well During Times of Stress
What do you eat to take care of yourself when cooking feels overwhelming? Check out some ideas and encouragement on the ugahealthydawg.com blog!

 

this is a video recording #BeWellUGA: UHC Nutrition Kitchen Cooking Demos
While we are waiting to resume in-person cooking classes, our registered dietitian in the UHC Health Promotion Department has put together a series of videos to cook some of our classic recipes:
15 Minute Pasta Salad
Scrappy Frittata (Full recipe - pdf)
Black Bean Veggie Quesadilla (Full recipe)

For students in need of support resources, the UGA food pantry is fully stocked and available for students in town. Students should call Student Care and Outreach (706.542.7774) to set up a time for pick-up or contact via email at SCO@uga.edu with any questions. Information about emergency funding and Graduate Student emergency funding can be found at the following: Student Affairs emergency fund and Graduate Student emergency fund. Bulldog Basics is also still running for students in town. Students can request basic hygiene items at: www.fcs.uga.edu/ssac/bulldog-basics

 

#BeWellUGA: Building a Nutritious Grocery List
Organizing a grocery list before heading to the store will help you speed up your shopping trip and get the most bang for your buck. Check out how to build your list on the ugahealthydawg.com blog!

 

this is a video recording #BeWellUGA: Stocking a Nutritious Pantry
Join Beth Kindamo, Nutrition Education Coordinator in the UHC Health Promotion Department, for this video series about how to stock a nutritious pantry to maintain a healthful diet, minimize trips to the grocery store, and cook delicious meals at home during this time of social distancing by incorporating foods from all the MyPlate food groups – grains, fruits, vegetables, protein foods, and dairy or dairy alternatives: ugahealthydawg.com blog

 

UHC Nutrition Kitchen 15 Minute Recipes
Try out one of our National Nutrition Month 15 Minute Recipes from the ugahealthydawg.com blog: One Pan Taco Skillet, Peanut Noodles with Edamame, Black Bean & Veggie Quesadilla, Salmon with Pineapple Salsa, or Spicy Noodle Bowl* *(instructional video included)!

 


Yoga

 

this is a video recording 25 Minute Yoga Sequence
In partnership with Health Promotion and led by guest facilitator and faculty partner, Dr. Barbara Powers, dance educator and artist teaching at UGA
Join in this 25 minute yoga sequence via youtube: youtu.be/HDk_uAOSheo

 


ugahealthydawg blog

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