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

Mindfulness Series with The Health Promotion Department
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 10am, for a 10 minute mindfulness series. Each day we will explore a different mindfulness practice. You can join via Zoom: 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.
Attention: No class Wednesday, June 3.

 

Monday

Nutrition Basics - 4 Week Series
Led by Registered Dietitian Nutritionists from the UHC Health Promotion Department
Mon, June 1, 8, 15, 22, 12:00-12:45 pm
Participants in this virtual workshop will meet weekly to learn about evidence based nutrition principles, meal planning, and nutritious recipes. Each workshop will help you develop self care skills and provide time for group discussion.
This program is intended to provide general nutrition education and is not intended to provide individual nutrition counseling or medical advice.
Please email ekindamo@uhs.uga.edu for an invitation to join via zoom or for more information.

 

Monday & Wednesday

Health & Well-being Kickstarter July Mini-Course
Led by the UHC Health Promotion Department and Fitness & Wellness from Rec Sports
1:00-2:00pm
Monday, July 13, 2020
Wednesday, July 15, 2020
Monday, July 20, 2020
Wednesday, July 22, 2020

This two week mini-course that prepares you for better self care. We'll discuss basic nutrition, sleep, physical activity, and social connection as a means to better health & well-being. You'll learn how to incorporate habits into your daily life and be challenged to record your progress to ensure you are on your way to lasting behavior change that will truly make a difference! Each mini-course session will be led via Zoom.
Click here to register!

 

Tuesday

Tuesday TED Talk - Healthy Relationships
Facilitated by Camilla Herndon, Healthy Relationship/Sexual Health Coordinator from the UHC Health Promotion Department
Tue, June 16, 10:00 am
Join in on Zoom for a screening of a 12-minute TED Talk followed by an open discussion on healthy and unhealthy relationships. Virtually connect with other UGA students and discuss strategies for identifying an unhealthy relationship, how to help a friend in an unhealthy relationship, how you can be a part of a caring community at UGA, and campus resources. #UMatter and Your Actions Matter.
Register in advance for this meeting:
zoom.us/meeting/register/tJ0vdOCqqTwsHNadOXp7_51I0X0yhloE9pR0
After registering, you will receive a confirmation email containing information about joining the meeting.

 

Nutrition Basics for Graduate Students - 4 Week Series
Led by Registered Dietitian Nutritionists from the UHC Health Promotion Department
Tue, June 2, 9, 16, 23, 12:00-12:45 pm
Participants in this virtual workshop will meet weekly to learn about evidence based nutrition principles, meal planning, and strategies tailored towards meeting the challenges of grad school life. Each workshop will help you develop self care skills and provide time for group discussion.
This program is intended to provide general nutrition education and is not intended to provide individual nutrition counseling or medical advice.
Please email ekindamo@uhs.uga.edu for an invitation to join via zoom or for more information.

 

Koru for Graduate Students - 4 Week Series
Led by the UHC Health Promotion Department
Tuesdays in July, 10:00-11:00 am (7/7, 7/14, 7/21, 7/28)
Join in every Tuesday in July via Zoom for a deep dive into practical skills for mindfulness. Mindfulness has been shown to help manage stress, get better sleep, and reduce anxiety.
Register here: zoom.us/meeting/register/tJUocuqoqTgjHdYgRqEM4MN-4lzuSxZQwFwm

 

Essential Oil Workshops
Led by Liana Natochy, Alcohol and Other Drugs Education Coordinator from the Fontaine Center
Every other Tuesday, May 12 - July 21, 2:15 pm
Take a break from your daily schedule and join The Fontaine Center as we discuss common types of essential oils, well-being areas they support, and instructions to make the blend of the week! Essential oils have long been used in the form of aromatherapy and aid with sleep, energy, relaxation, and more.
*All participants will be contacted by the UHC Health Promotion Department when in-person classes resume to pick-up a free supply of essential oils.

Please use this link to register and access this workshop:
https://zoom.us/meeting/register/upwrf-yurTMrb19CTdHKbl2lE8mN8M-pyQ

  • June 9 - Blend of the Week: Grapefruit, Lemon, Peppermint
  • June 23 - Blend of the Week: Lemon, Rosemary, Clary Sage
  • July 7 - Blend of the Week: Juniper berry, Vanilla, Ylang Ylang
  • July 21 - Blend of the Week: Patchouli, Lavender, Bergamot

 

Tuesday & Thursday

Health & Well-being Kickstarter June Mini-Course
Led by the UHC Health Promotion Department and Fitness & Wellness from Rec Sports
1:00-2:00pm
Tuesday, June 9, 2020
Thursday, June 11, 2020
Tuesday, June 16, 2020
Thursday, June 18, 2020

This two week mini-course that prepares you for better self care. We'll discuss basic nutrition, sleep, physical activity, and social connection as a means to better health & well-being. You'll learn how to incorporate habits into your daily life and be challenged to record your progress to ensure you are on your way to lasting behavior change that will truly make a difference! Each mini-course session will be led via Zoom.
Click here to register!

 

Wednesday

Four Week Yoga Series
Led by Alice Huff, certified yoga instructor, from the Health Promotion Department
May 20, May 27, June 3, June 10, 2:00 pm
Join the Fontaine Center for a four week yoga series!
Practicing yoga has been shown to alleviate stress and reduce anxiety. Our yoga instructor will guide students of all skill levels through fundamental stretching poses for total mind-body relaxation.
Use this link to register and access all classes via zoom:
zoom.us/meeting/register/tJEqcu-hqz0tHNH8p3bELPe2Akj9-pdLwd8R

 

Body Positive UGA
Led by Staci Belcher, registered dietitian nutritionist, from the Health Promotion Department
Every Wednesday on Zoom, June 17 - July 29, 3:00-4:30 pm
This 7-week course is designed to build the skills we need on a daily basis that can lead us to a more peaceful and healthful relationship with our bodies. Throughout the course, you will build a foundation of awareness and skillfulness to pursue healthfulness in the way that is right for you and your body. Build community in a group setting and learn sustainable practices that will last a lifetime. Throughout the 7 weeks, you will work through five key competencies. Through learning how to Reclaim Health, Practice Intuitive Self-Care, Cultivate Self-Love, Declare Your Own Authentic Beauty, and Build Community, you will establish foundational skills to allow you to care for yourself in a sustainable way.
Please fill out this application to participate:
forms.gle/LZWwHXKbUJNyimmv5

 

Friday

Feel Good Fridays - Well-being Series
Led by Liana Natochy, Alcohol and Other Drugs Education Coordinator from the Fontaine Center
Join the Health Promotion Department each Friday at 12 pm for a Feel Good Friday Mindfulness activity. Each activity will last about 10 minutes. Take a break from your daily routine of classes and take time to care for yourself. Use this link to register via Zoom: zoom.us/meeting/register/vpYlc-GsrT4ueG4atgUsCdQgJeVo__itZA and access all classes. (It's okay if you can't attend them all!)

Don’t have the supplies you need? You are welcome to follow along with what you do have, try making your own, or order supplies online* while you do your part to social distance and stay home! We look forward to seeing you there!
*Check out these tips from the CDC for accepting deliveries of online orders.

  • 6/5 - DIY Shower Melts
      Supplies Suggested:
    • 1 cup Cornstarch
    • 4 tablespoons Vicks VapoRub
    • 2 tablespoons Water
    • Muffin Wrappers
    • Mixing Bowl
    • Optional: food coloring and/or essential oils

 

Koru for Undergraduate Students - 4 Week Series
Led by the UHC Health Promotion Department
Fridays in June, 1:00-2:00 pm (6/5, 6/12, 6/19, 6/26)
Join in every Friday in June via Zoom for a deep dive into practical skills for mindfulness. Mindfulness has been shown to help manage stress, get better sleep, and reduce anxiety.
Register here: zoom.us/meeting/register/tJYscOqhpzIsHtG03Bl2osXg8xf9vtiPVBXV

 


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.

 

#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

 

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 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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