April 1, 2020

Featured this month:
  • Letter from the Director of Health Promotion and Wellness Initiatives
  • Wellness Tips for Current Challenges
  • Just Checking In
  • Virtual Office Hours with HAWP and BTW
  • Online Wellness Opportunities
  • Body Positive Brandeis Group
  • Hang Out With BTW
  • Zen Zone
  • Brandeis Athletics Presents Home Fitness
Dear Brandeis students,

I’m writing to you from my makeshift home office in Somerville, Massachusetts, where I – like you – am adjusting to this new reality and way of l ife necessitated by the coronavirus pandemic. In the past couple weeks, I have worked to shift my plans and priorities so that HAWP can support student health and well-being as best we can in these changing circumstances. I also have been working to manage my own fears and anxieties, which are many. How are you holding up?

I can tell you that it’s a strange and exciting time to work in wellness promotion. Sometimes people dismiss wellness as superfluous or trivial, but it is becoming more and more clear that wellness will be essential for all of us over the next few months.

Have you been feeling a bit “on edge”? The uncertainty of our current circumstances activates our stress cycle – the “fight, flight, freeze” response that makes us tense and vigilant, primed for action. This physiological response is helpful when we're being chased by a hungry lion, but not so helpful when dealing with modern stressors and existential threats.

The good news is that there are a number of evidence-based strategies you can use to "turn off" your stress response. Things like exercise, deep breathing, social connection, sleep, and even creative expression. It’s more important than ever that we attend to our wellness so that we can continue moving forward and improve the world around us.

We at the Office of Health and Wellness Promotion (HAWP) and BTW: Bridge to Wellness are here to support you by sharing resources, strategies, information, and support.

  • We have compiled a list of virtual resources to support your physical, mental, and social health and wellness during this period. This list will be continually updated.

  • We are now offering HAWP & BTW Virtual Office Hours for individual support. (Scroll down for more information)

  • We are also interested in hearing your ideas; please complete this short survey to let us know how HAWP can be most helpful to you in the coming weeks.

I’d like to sign off with a quote from one of my favorite books on stress management:

“To be ‘well’ is not to live in a state of perpetual safety and calm, but to move fluidly from a state of adversity, risk, adventure, or excitement, back to safety and calm, and out again. Stress is not bad for you; being stuck is bad for you. Wellness happens when your body is a place of safety for you, even when your body is not necessarily in a safe place.”

Take care of yourself and each other, and please reach out anytime.

Sincerely,

Leah Berkenwald, '07
Director of Health Promotion and Wellness Initiatives
Wellness Tips for Current Challenges
Wellness Tips for Current Challenges is spelled in cursive font with images of a lotus flower, cell phone, sneakers, cutlery, and a heart in a speech bubble.
  • Develop a routine. Our bodies function best when we're on a regular sleep and wake schedule. Get dressed every morning. Create a daily schedule and block periods of your day for class, work, (virtual) social connection, time outdoors (if able), physical activity, rest, and fun.

  • Take breaks from the news. While it is important to be informed, it is also important to take breaks from the news and focus on positive things that will empower you to move forward. Be judicious and intentional with your news consumption; when you do engage with news, seek trusted information from reliable sources.

  • Be reasonable when setting expectations for yourself. There is a lot of pressure right now to use this extra time productively - to get in shape, finish that creative project, or become a home chef. While you can certainly explore hobbies and try new things, it's also okay to use this time to adjust, to rest, to be curious, to just "be." Your value is not dependent on your productivity.

  • Move your body every day. As referenced above, you don't need to use this time to get ripped or run a marathon. Just focus on doing one thing each day to move your body. This could be taking a walk outside if you're able, stretching, doing yoga, or a six-minute workout video. It could be dancing on your bed to your favorite playlist. All movement counts.

  • Check in with someone every day. You could designate a daily "check in buddy," or pick a different person to catch up with each day. Use all the tools at your disposal – Zoom, WhatsApp, FaceTime, etc. – to stay connected with your friends and loved ones.

  • Be gentle and compassionate towards your body. We have all been thrown off our regular routines and are experiencing extra stress. We may have fewer options and less control over our exercise and nutrition. It is very possible that our bodies may change during this period. We may gain weight or lose weight. This is a natural response, and it is okay. Try to cut your body some slack, it's doing the best it can.

  • Be careful with alcohol, cannabis, and other drug use. During stressful times, these substances can seem like helpful coping strategies, but the relief they provide is temporary and relying on them can lead to dependency and other problems. Instead, explore healthy coping strategies such as mindfulness, exercise, journaling, and social connection.
HAWP has put together a list of virtual resources for to support your mental health, nutrition, fitness, mindfulness, substance use, social connection, and more. We encourage you to explore this list and share any additional resources with us that you would recommend at hawp@brandeis.edu.
Just Checking In
It's called social distancing, but what it really means is physical distancing. Socially, however, it's more important than ever to connect and check in on one another.

"Just Checking In" is a new initiative from HAWP and the Brandeis Counseling Center (BCC) to help support students in supporting each other. We'll be posting tips and information to @brandeiswellness ( Facebook and Instagram) and @brandeisBTW ( Facebook and Instagram).

  • Additionally, Leah Berkenwald of HAWP and the BTW Peer Educators will be holding virtual office hours. During these hours, you can join us on Zoom to discuss strategies and resources to support your individual well-being.

While we are excited to be able to provide personalized health education and information through this format, please understand that we are not mental health counselors. All mental health counseling should be accessed through the BCC.
Virtual Office Hours with Leah Berkenwald of HAWP

Wednesdays from 12 p.m. - 1 p.m. ET
Thursdays from 12 p.m. - 1 p.m. ET

Virtual Office Hours with a BTW: Bridge to Wellness Peer Educator

Mondays from 7 p.m. - 8 p.m. ET
Thursdays from 1 p.m. - 2 p.m. ET

Online Wellness Opportunities
Body Positive Brandeis: Live Group & Online Course
Body Positive Brandeis teaches people how to overcome conflicts with their bodies so they can lead happier and more productive lives. This program honors the diversity of our community and is open to students of all genders and identities. The live group will meet via Zoom, on Tuesdays at 6 p.m. ET beginning on April 7th. Students also have the option to participate in an independent, asynchronous online course (no group).

Body Positive Brandeis logo which has four stick figures in different colors making a circle.
Hang Out With BTW!
Want to hang out with your Brandeis peers in a super informal setting? Join the BTW peer educators on Zoom for a weekly, themed call. DM us what themes you'd like to see, whether that's sleep, fitness, nutrition, or more! We will guide the discussion and hope you meet some new friends while connecting with existing ones.
  • Thursdays from 7-8 p.m. ET
Photo of the BTW group members smiling outdoors.
Brandeis Zen Zone
Zen Zone is facilitated by the Center for Spiritual Life and student leaders and engages in a variety of mindful and contemplative practices. All levels of meditation experience welcome. 
  • Wednesdays at 4:30 p.m. ET
  • Fridays at 12:30 p.m. ET
Image of a green tree with the words "Zen Zone A Weekly Dose of Mindfulness" in a white box
Brandeis Athletics Presents Home Fitness
Each week, Fitness Coordinator Kat Page will be sharing tips, videos and links to help keep the Brandeis community healthy and active during these difficult times. This is also where we will be posting links for group exercise classes via Zoom. 

Photo of Fitness Coordinator Kat Page holding a medal
Follow @BrandeisWellness!
Brandeis Health Center

All appointments must be scheduled by calling
781-736-3677.

After hours consultation:
781-239-1948


Monday - Friday: 
9:00 am - 5:00 pm
Closed Mondays from 2-3pm


B randeis Counseling Center

All appointments must be conducted virtually.

Please call during regular business hours for routine matters, and after 5 p.m. for urgent concerns.

To reach the BCC call
781-736-3785.
Health & Wellness Promotion
781-736-3678



Virtual office hours by appointment: Schedule a meeting

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