Wellness and mental health

This is a stressful time for all of us. Make sure you take care of your own physical and emotional well-being and help your family and friends. Here are some tips and resources.

The UC ANR Wellness webpage has a variety of resources and links and is updated frequently.

Stretches

UC ANR recommends stretching throughout the work day. Here are some examples.

Desk stretches - try these while you are on a Zoom call

Outdoor exercise
UC ANR's Nutrition Policy Institute has created a guidance for staying safe and healthy while exercising outdoors.
Guidance for safe usage of outdoor spaces during COVID-19 (pdf)

How much physical activity do we need?

Young children (3-5 years) - Children should play actively several times a day.

Children and adolescents (6-17 years) 60 minutes or more of physical activity each day.

Adults (18-64 years) 2 hours and 30 minutes of aerobic physical activity each week at a moderate level. Or, 1 hour and 15 minutes of physical activity at a vigorous level.
(Health and Human Services guidelines)

Nutrition

Recipes
Build your own cookbook with healthy recipes for your family using the USDA's What's Cooking tool.

Tracking meals
MyPlate can help you track your meals, and learn to save money while eating well.

Managing work with responsibilities of home and family

Webinar: Navigating Parenting, Home Schooling/Academic Support, Working and All the Rest of It
View the video recorded from Facebook Live
Using three of our parenting tools (priming, praise and presence) we'll discuss how to teach children to wait, how to set up schedules and routines so that kids feel safe and can cooperate, and how to find calm and peace for your children, yourself, and your home.
Drs. Chelsey & Robin Hauge are a double-Ph.D. mother-daughter parenting team! Together, they run Positive Parenthood, which offers relationship based support through courses, coaching, and community. Join them for the next two Tuesdays for a two-part series on parenting through COVID-19 and shelter in place.

Paid leave
UC President Janet Napolitano has made paid administrative leave available for employees impacted by the COVID-19 pandemic. Conditions for the one-time allotment of up to 128 hours of leave are to recover from COVID-19, care for a family member with COVID-19, or to care for a child or dependent because of school or daycare closure due to COVID-19.
More information is available here.

ANR Grows: Gardening expense reimbursement program
UC ANR Staff Assembly has created a new reimbursement program to help staff grow their own food. Staff Assembly will provide $50 reimbursements to 100 staff members on a first come, first served basis. The funds will cover supplies like soil, seeds, transplants, compost and gardening supplies. Apply here: http://staffassembly.ucanr.edu/ANR_Grows/

Activities
Find activities for kids that are part of the 4-H curriculum.

Coping

Counseling
The Academic and Staff Assistance Program (ASAP) offers confidential, cost free assessment, intervention, consultation and referral services to all UC ANR faculty, staff and their immediate families.

Reading from UC system experts
Managing Coronavirus: Anxiety vs. Panic – through a psychological science lens (pdf) A message from Drs. Elissa Epel, Aric Prather, and the Aging, Metabolism, and Emotions (AME) Center at UC San Francisco

UC Berkeley Greater Good Science Center’s Guide to Well-Being During Coronavirus

Domestic violence, harassment, discrimination, exploitation or intimidation prevention and response
UC resources for getting help