Faculty/Staff Wellness

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Weekly Resources | Other Resources | Tips 
Week Resources Recipe
1) Pause to Be Well

Articles:

Webpages and Apps:

Savory Oatmeal

Savory Oatmeal

5-Ingredient Healthy Kale and Quinoa Bowl

5 ingredient healthy kale and quinoa bowl

2) Breathe to Be Well

Article:

Handout:

Apps:

Spaghetti Squash Pad Thai and Chia Pudding

Chia Pudding

Easy Tahini and Soba Noodle Salad

Tahini and soba noodle salad

3) Move to Be Well

Campus Resources
Berkeley Walks
WorkFit
Computer and Desk Stretches

Handouts
7 Minute Workout
Resistance Band Exercises
Tips for Sitting and Standing
Move More
Mindful Stretching Guide (from Stretching for Energy Workshop)

Articles
Quiet Your Mind and Just Play in 20 Ways
Get Results from Micro-Walks

Videos
Instant Recess

Apps
7 Minute Workout

5-Ingredient Chili 

5 Ingredient Chili

Freezer-Friendly Sweet Potato, Bean and Veggie Enchiladas

Sweet Potato, Bean and Veggie Enchiladas

4) Fuel to Be Well

Campus Resources
Food and Beverage Choices Policy
Cook Well Berkeley
Nutrition Programs

Handouts
Meal Planner
Building a Healthy Plate
Hunger-Satiety Scale
Healthy Snacks

Articles
Eating to Boost Energy 1
Eating to Boost Energy 2

Whole Grain Salad w/Miso Dressing

Whole grain salad with miso dressing

2-Minute Mug Omelet

Two Minute Mug Omelet

5) Rest to Be Well

Websites/Apps
Rainymood.com (and app)

Articles
37 Science-Backed Tips for Better Sleep Tonight
Meet the Scientist Who Dreams of Fixing Your Sleep
The Surprising Extra Calories People Eat After Too Little Sleep

More Information
Insufficient sleep can cause problems beyond just feeling tired. Sleepy driving causes an estimated 100,000 car crashes each year. In addition, our bodies regulate our hunger hormones at night, so insufficient sleep can cause you to feel hungrier and more impulsive, making it harder to resist unhealthy choices. Finally, not surprisingly, poor sleep can cause irritability and forgetfulness - not ideal for having a nice day at work!

Eggplant Lasagna Rolls

Eggplant Lasagna Rolls

Buffalo Chickpea Lettuce Wraps

Buffalo Chickpea Lettuce Wraps

6) Appreciate

UC Berkeley Thank You Cards
UC Berkeley Appreciate Page - Give kudos to a colleague

Articles
Self-Compassion Exercises
How Gratitude Changes You and Your Brain
5 Ways to Cultivate Gratitude at Work 
92 Ways to Recognize Your Colleagues
Why Your Office Needs More Nature
How to Prevent Praising Coworkers from Backfiring on You
Picking Up Cues Indicating That Your Colleagues Need to Feel Appreciated

Online Resources
Random Acts of Kindness
Huffington Post Meditation Page
One Big Thing (app)

Books
5 Minute Journal

Cauliflower Fried Rice

Cauliflower Fried Rice

Spaghetti Squash Chow Mein

Spaghetti squash chow mein

Other Resources

Job Satisfaction and Productivity:

One Big Thing (Article and iPhone App)

Why Your Office Needs More Nature

Tips from Participants

Week 1 - Pause to Be Well:

  • TEAM TIP: We concluded our first energizing week with a team walk up to the Campanile, and learned the significance of the Abe Lincoln bust that adorns the south face of the tower.
  • If a meeting is 30 minutes or less, try it standing up.
  • Before the week starts plan out how you are going to attack the week and what routine you are going to have. Also, try to find the highlights or fun parts of the week to look forward to.
  • Schedule at least one meeting in another building each week. Even better, attend a noontime performance, special lecturer, exhibit of art or film, or other cultural event on campus every day. Even if you make it to only one per week, you've given yourself a break and enriched your brain.
  • a simple walk around the office with a "hello" and a smile can improve your mood, connect with other humans, and get a few steps in. it really is important to get away from your computer screen, often.
  • Rather than considering a quick "hello," or sharing a fun story as an interruption, think of it as an energizer for your colleague. They are more likely to return to work with a smile.
  • Take advantage of Rec Sports' Workfit program - especially the Yoga sessions as it meets many of the 6-week goals! (and the instructors are GREAT!)
  • When I found myself unable to focus or under stress whether it be while working on a project or sitting in traffic on my way home from work, I would remind myself to breathe and focus on my breathing. I felt calmer and more focused. It made me feel more happy and positive. My energy did feel more stable and high. No need for my normal afternoon coffee :-)

Tips from 2016:

  • Set an alarm/reminder to take breaks, stretch, go for a walk – on your phone, bCal (and make it a bright color), etc. 
  • Create a login password that relates to your goal e.g. **NoSugar!!
  • I work with a lot of big Excel data sheets and it is hard to peel myself away from them and also hard to keep grinding through them. So I told myself I would take a break every 100 rows or every 150 rows.
  • I just found out that the reason I am tired all the time is because I have sleep apnea. If you have tried everything, and your lab tests show that you are healthy, please ask your doctor to check you for sleep apnea. It could be the reason for your fatigue.
  • On my morning drive to work, I play a favorite song and reflect on "what makes me smile"

 Week 2 - Breathe to Be Well

  • TEAM Tip: We started our weekly staff meeting with deep breathing, ended it with Thankful Thursday appreciations.
  • mark an item on your desk that reminds you to take a short break. (e.g. a picture, an image, a toy)
  • I really liked this past week's challenge. I tried to add the breathing on to my get up and strech/ move times and put a post it on my desk that said breathe!
  • When the weather is nice outside, take a walk around campus, particularly parts of campus with lots of trees.
  • It helps me to do breathing exercises every day around the same time during breaks between activities; this helps to remind me to do the breathing. For example, I used to do my breaths after I dropped my son off at school in the morning. This past week, I was taking breaths after our doors closed for lunch.
  • Celebrate even the tiniest accomplishments because they all add up to positive energy!
  • Found myself stressing for no real reason, then remembered to breath and it worked! Also got a stand up desk and anti-fatigue mat - happy :)

Tips from 2016:

  • When waiting for meetings or outside a restaurant, instead of pulling out my phone, I stood and breathed. It was very relaxing and grounding instead of distracting, which getting online can be.
  • Printed out the breathing techniques handout and kept it at my desk.
  • Be purposeful with your teammates and don't shy away from encouraging break time/stretch time - a little bit of peer pressure goes a long way to achieving your goal!
  • When I took the time to think about it, I realized that there were moments at work that I was taking short breaths, and that a simple deep breath in relieved a lot of tension.

Week 3: Move to Be Well

  • TEAM Tip: Our team performed a new activity last week to energize all team members in the office. We all got up from our desks, gathered in our main office, and performed various exercises for 10 minutes using resistance tubes. Working individually and in pairs, we got a quick-fix office workout! My biceps aren't bigger yet, but we felt the burn!
  • In the morning when you first get to work, ask yourself "how am I going to take care of myself today?" And calendar in some self-care such as meditation, a walk, exercise, deep breathing break, or journaling about your thoughts!
  • Remember you are not an isolated machine. Stopping to check in with others refreshes physically and emotionally.
  • Scheduled my 10 minute walks and treated thenm as meetings with myself; that I couldn't skip or be late for.
  • Just be consistent with your exercise goals and commitment; some weeks will be better than others.
  • Standing up hourly and setting a timer for breaks.

Tip from 2016:

  • A good night's rest is always key! You'll be more likely to get moving during the day.

Week 4: Fuel to Be Well

  • TEAM Tip: We got together and brought in healthy foods for a salad bar potluck! It was such a great time to get together and chat about non-work related things. Everyone brought delicious foods. We have implemented this kind of lunch once a month now.
  • I try to bring plenty of fruit to the office on Monday to have as healthy snacks for the week.
  • Caffeine-free herbal tea and cashew nuts were my best friends last week! :)
  • When I felt hungry soon after I just had a snack, I would have a cup of tea and then assessed whether or not I was really hungry. There were a few times I was just stressed, and wanted to stress eat.
  • Meal Planning helped in eating more balanced meals -Served myself less food and if I was still really hungry then I had the option to go back for more food.
  • I felt in my own trap by not following the essential guidelines of Week 4 Challenge. Last week, I had a bad headache, only to realize that I have not been drinking enough water and did not take my usual 15 min break, to go for a walk (outside). That evening, I drank two glass of water and the next morning felt much better. As I came to work next day - I placed an Energize to Be Well poster in my office as a reminder to follow all of the valuable tips from that poster, especially drink plenty of water throughout the day. Love the poster! Thanks!
  • Being in close and frequent contact with my teammates encourages me to stay motivated, even when I got sick. They are invaluable sources to keep me going!
  • I treated myself to a massage and a nap. It made all the difference in relieving stress and promoting rest.
  • I signed up for a 10k on March 18th which held me accountable for training myself. I walked 4 miles a day last week. This week I plan to do 6 miles a day in order to be ready for my 10k.

Tip from 2016:

  • Start the day with vegetables as a part of your breakfast. It's easier to keep a healthy diet throughout the day when I start right. When I start the day with a breakfast pastry, it always feels like I have to play catch up on getting my essential vitamins and nutrients.

Week 5: Rest to Be Well

  • TEAM Tip: Part of our team went to the Sound Meditation for Sleep workshop last week! It was amazing! Thank you!
  • Accountability was helpful. I shared my goal with my family and they joined in to stop using electronics, including turning the TV off half an hour before bedtime. This had gone up to 45 minutes be the end of the week.
  • Epsom salt baths with a bath pillow - nice way to relax, help with a body in pain, and helps with falling asleep faster.
  • I set a bedtime with my phone. Once I am in bed, I play a podcast called Myths and Legends. It's basically a bedtime story but I always fall asleep before the story is over.
  • Walking 40 min during lunch break; I join to the walking group Mon., Wed. and Friday
  • Take your meetings outside! Walking and talking stimulates the brain, creates a nice break from office sitting and is so refreshing being out without 4 walls. You'll find you don't have to have such long drawn out meetings. Things could wrap up faster and you are more alert!

Tip from 2016:

  • When I woke up in the middle of the night, counting backward from 100 actually worked to put me back to sleep!

Week 6: Appreciate

  • Be a force for good in your daily life. People around you see it and reflect it. A rising tide lifts all boats.
  • Although there are times that I feel like I don't have enough, this is actually not true. I have shelter, food, a job, and a social support network, which is really just about everything that I need.
  • I've made a point of smiling even when I don't always feel like smiling. It actually helps.
  • Saying thanks to co-workers makes them, and you feel good!
  • Prayer and meditation help me to remember to be kind to myself and others.
  • Grab your friends and do a walkie talkie during the lunch hour. It's fun to be actively engaged in conversation while getting your steps in, away from a desk! :)
  • I think just having the weekly reminders was really helpful.Also, I bought a "mini stepper" I can use with my standing desk. I was inspired to invest in my health at work!

TEAM Tips and Success Stories:

  • Our team participated in team events on staff appreciation day, competing together and affirming each other, and we exercised a "thankful Thursday" during our weekly standing meeting to appreciate particular contributions by people on the team.
  • I wrote thank you cards to some employees who took photos for our Big Give event. Their smiles made a big impact!
  • We had fun working together on the Big Foot race at Field Day. One of our team mates caught a picture of us all with big smiles. It is now printed and on display.
  • The final week's Challenge was a fitting compliment to Berkeley's Staff Appreciation Week! Here at CSS, we had additional activities where we showed appreciation to our staff with some gift card raffles, Snack Hour, and leaders giving their staff Berkeley Thank You Cards!
  • As a Grad Div Zipter’s Team, we lost 25-pounds altogether during the Energize to Be Well challenge. Thank you for such a wonderful platform to keep our health, body, and mind in great shape.

Tip from 2016: 

  • We did the idea for the Joy board. Support for each other during and outside of work, humor, and snacks were things that brought us joy. :-)