Covid-19 Wellness Resources

During this unprecedented time, the Wellness Program is offering a variety of resources, including some one time Zoom sessions, to help faculty and staff better manage their work life balance.

For those who feel the compounding stress of the unrest in the country as well as the pandemic, here are some resources.

Pearl Habits: The Most Direct Way to Improve Quality of Life

In this one hour webinar, faculty and staff will learn how to create beauty from the challenges and irritations that they face by creating "Pearl Habits." The Pearl Habits Method is a systematic approach to help participant increase mental and emotional strength, courage and resilience. Pearl Habits is based on the Tiny Habits Method which was designed by Stanford University Behavior Scientist, Dr. BJ Fogg.

Pearl Habits
Thursday, May 20 at Noon via Zoom
Please register!

Day of Remembrance Resources

April Sleep Challenge

Woman sleeping

Sign up for this 4-week challenge, which will help you focus on and improve your sleep. Each week, participants will be given a specific healthy sleep behavior to focus on for that week, such as engaging in a body scan meditation before going to sleep each night. Prizes are available to those who send in their sleep chart to Mary Ann each week. Learn more about good sleep and focus on small changes you can make to sleep better, and feel better.

Those who send in weekly sleep logs will be eligible for a variety of wellness-related prizes!

The April Sleep challenge starts on Monday, April 5, 2021.

Sleep Challenge Infograph

From Your Garden to Your Table

Join fellow faculty, staff and students for a two part series, From Your Garden to Your Table. The series will kick off with Ryan Bennet from the University Farm for "Get Your Garden Going." Ryan will share information for beginners, different methods of growing herbs and vegetables with limited space, how to choose the right plants for the space and lighting available and a bit about compost.

And the next week, join Brenda Walsh, registered dietitian for "Navigating Nutrition During a Pandemic." Brenda will help faculty, staff and students achieve balance and peace in their nutritional well-being in the midst of the pandemic.  Nutrition can be challenging to balance in ordinary times, and the pandemic has made nutrition even more complex. Participants will gain insights and no nonsense ideas for eating well.

From Your Garden to Your Table took place Fridays, March 19 and 26th
Watch the Garden segment from March 19!

Tune in for the Navigating Nutrition segment from March 26!

Stretch at Your Workstation

As part of Employee Appreciation Month at CWRU, Wellness Manager Mary Ann Dobbins hosted  a 30-minute stretch routine designed to help employees feel better and ready for the workday. This session was held Friday, March 19, at 10:30 a.m.

View the recording!

Powerful Strategies for Caregivers

Caregivers, how would you like to have more energy, feel less burned out and more positive at the end of the day? You can build your own caregiver toolkit with Impact Solutions presenter, Kelsey Loushin in a two part series, Powerful Strategies for Caregivers. Offered over Zoom on Fridays February 12th and 26th at Noon, this program is relevant to those in any care giving situation, whether home with kids, caring for elderly loved ones outside your home or any combination.

Join us for a short information session, followed by about 30 minutes of open and confidential discussion.

During the first session Kelsey will discuss balancing your own needs with needs of those you are caring for. You will be given tools to assess your individual situation so that you can build a strategy that works.

Then in the second session, Kelsey will dive into a discussion of mental health including Depression, Compassion Fatigue, and Burnout. You will use Self-Assessment tools to gain insight on how you can best support your mental health as a caregiver.

In order to allow for successful, open sharing, space is limited in these sessions. Register today!

Took place Fridays - February 12 and 26th

Finding Gratitude Through Difficult Times

For most of us, 2020 turned our worlds upside down. Dealing with a worldwide pandemic, social unrest, and financial instability has made it difficult to find the upside in these difficult situations. The good news is that when you develop the habit of gratitude, life becomes much easier – for you and for everyone around you.

During this fun, engaging, and interactive program, Lisa Ryan will share best practices, stories, and activities you can do to harness the immense power of appreciation. You’ll be introduced to the reasons WHY gratitude works, and more importantly, you’ll be able to EXPERIENCE a few different practices that you can use daily (or several times a day if you wish), to get through these times of crises and find joy.

This interactive session gives participates insight, ideas, and inspiration and sends them out of the session energized, enthused and excited to act!
In this program, you will:
• Explore the research behind appreciation and how it changes your outlook
• Experience a few mindfulness practices that reduces stress
• Implement gratitude strategies (Grategies) to strengthen your relationships
• Discuss how having a gratitude practice helps both managers and employees thrive in the workplace

Finding Gratitude in Difficult Times took place on Wednesday, February 10th.
Watch the recording!

Standing on Solid Ground during Political Unrest

Experiencing distress around current events? Feeling angst about Inauguration Day? Join Heidi Weiker, MSSA for a one-hour session on navigating these emotions. Heidi will help you move through Fight or Flight, breathe into calm, and stand strong in your inner resilience. 

Take just one hour on the day before the inauguration to tap into your inner resources for calm.

Standing on Solid Ground during Political Unrest took place on Tuesday, January 19 at 1:15 PM
Watch the Recording!

Review the support materials.

Resources from Dr. Lisa Damour

1. Visit Dr Damour's Website which includes great articles like her recent "Parenting when Shocked" submission from January 7.


Friend of the Wellness Program, Lisa Damour has a new podcast which gives parents the tools they need to navigate parenting in a pandemic. With journalist Reena Ninan, Damour tackles parents' timely and timeless questions about the challenges that come with raising children and teenagers. Ask Lisa is available at AppleSpotify, and most podcast platforms. New episodes release each Tuesday.

2. Download a Dr Damour One Sheet:

How to Manage Stress Under COVID-19, by Lisa Damour, PhD (ENGLISH)
How to Manage Stress Under COVID-19, by Lisa Damour, PhD (SPANISH)

How to Manage Anxiety Under COVID-19, by Lisa Damour, PhD (ENGLISH)
How to Manage Anxiety Under COVID-19, by Lisa Damour, PhD (SPANISH)

When a Teenager’s Friend Is in Crisis, by Lisa Damour, PhD (ENGLISH)
When a Teenager’s Friend Is in Crisis, by Lisa Damour, PhD (SPANISH)

How to Manage a Meltdown, by Lisa Damour, PhD (ENGLISH)
How to Manage a Meltdown, by Lisa Damour, PhD (SPANISH)

3. Read One of Dr Damour's Excellent Articles:

Communication Strategies during Difficult Times

During the turbulent election season, communication skills are more important than ever.  They are vital tools for dealing with business and personal relationships and can impact almost every area of our lives, both professionally and socially.  Yet, when it comes to communicating, few people think about the messages they send either verbally or non-verbally.  This is particularly true in highly charged circumstances where emotions may run high and weak interpersonal skills can worsen the situation.  Join this one hour webinar presented by Valeri Furst. It is specifically designed to assist participants in developing the skills to be stronger communicators. 

Valeri is a communication counselor with a background as both a lawyer and on air reporter. A CWRU Alumni, she has also taught at the CWRU Law School.

Communication Strategies during Difficult Times took place on Friday, November 6 at Noon
Watch the Recording

How to Prevent Trauma Caused by the Pandemic 

As some of the COVID-19 smoke has settled, but we're not quite in the clear, our friends at The Flourishing Center asked, "What else do people need to know that will help them get to the other side of this without ending up traumatized?"

The answer... The science of how the brain works with stress and trauma.

The presenter from The Flourishing Center will be drawing on the science of Havening touch and other psychosensory techniques to teach you the brain science of how trauma gets coded in the brain and simple hands on exercises that you can use on yourself and others, to prevent the body from getting traumatized in real-time.

Viewer will:

  1. Understand the 4 conditions necessary for a traumatic event.
  2. Learn how conditioned responses are formed (i.e. think sirens, masks, and other potential pairings your brain can associate with stressful events).
  3. Uncover the neuroscience of how the brain processes stress and codes trauma.
  4. Learn how memories are formed, stored and recalled.
  5. Learn about the brain chemicals involved in trauma and how to naturally impact the chemicals your brain is releasing (i.e. cortisol, adrenaline, serotonin, GABA and serotonin).
  6. Discover simple tools and strategies to take control of your emotional response.

This webinar took place on April 30, 2020. Watch the webinar!

Our 2020 Pandemic and Election Stress Response

The Wellness Team has worked hard to support faculty and staff in 2020.

Pandemic response 2020

Financial Well-being Resources

Our financial wellness instructor, Karen Braun, offers this great primer on taking care of your financial health during this remote work period.

Financial Wellness During Covid- 19

Karen's suggested online resources for more information during the Covid-19 crisis:

Wellness Program Note

During this period of remote work, the Wellness Program is continuing to offer our classes via Zoom Meetings. While we prefer that you attend at the class time, so that you can take part in discussion, ask questions, etc., we understand that your schedule is complicated. So all registrants will receive a video after the class. After viewing the video, participants will be able to sign the attendance sheet for that class. If you have any questions, please contact Mary Ann.