A Scientific Look at Well-Being
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Serotonin and dopamine are neurotransmitters in our brain that, in addition to other functions, regulate mood. At this challenging time of COVID-19 and sheltering in place, it is important that, in addition to caring for our work and family, we also care for our own well being. When we are stressed and our body’s cortisol levels rise, both our serotonin and dopamine are driven down.
- Dopamine helps regulate the brain's pleasure and reward systems. It is the ‘reward’ neurotransmitter and leads our body to ‘crave’ sugar, alcohol, nicotine, etc.
- Serotonin is the ‘contentment’ neurotransmitter that tells our brains that we don’t need any more of a substance, and leads our body to desire behavior with longer lasting impact; yet it’s deficiency can lead to depression.
Our question is how can we explore methods of raising our ‘contentment’ neurotransmitter, which can build positive and lasting pathways, and minimize our response to the call of our ‘reward’ neurotransmitter, which can lead to addiction.
- Connecting: religion, social support, conversation
- Contributing: self-worth, volunteerism, altruism, philanthropy
- Coping: sleeping, mindfulness, exercise
- Cooking: for yourself, for your friends, for your family
Take a moment to think about how you are practicing any of the 4C's and boosting your serotonin levels. You can share your insight anonymously using
this quick poll
!
Results will be featured in our next newsletter.
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What does your well-being look like?
Thank you to those who submitted responses to our questionnaire in last month's newsletter! We appreciate you taking the time to share your inspirational insights.
- “One tip my partner gave me (because he knows I struggle with anxiety) is that the Sanvello app, an app for stress, anxiety, and depression, is free during the COVID-19 crisis”
- “James Graham's Online Gaga Class! It's for everybody! Also, writing daily about this experience. Warning: shameless self-promotion follows: tinyletter.com/simabelmar. Be well everyone!” – Sima B.
- "Virtual happy hours with friends! Baking has been very helpful too...I pack the treats up in bags and do no-contact doorstep drop offs for my family and friends!"
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Well BINGO
Challenge
During the month of May, complete the
Well BINGO challenge
with your colleagues, family or friends and experience a renewed sense of joy, energy, healthfulness and hopefully a little more connectedness.
How it works:
Each square represents a healthy habit designed to improve your physical, mental, emotional and social well-being. Follow the weekly Well BINGO grid and make the commitment to complete one daily activity.
Feeling spicy?
Choose to do two or more daily activities, but remember, you only get credit for one. BINGO!
For more information, contact the Be Well at Work - Wellness program at
[email protected]
.
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UC Walks 2020: Virtual Tour
Save the Dates
- UC Walks has gone virtual and let’s move together! Beginning June 8, 2020, we are encouraging UC Berkeley faculty and staff to commit to moving (walking, cycling, jogging, or rolling) for a minimum of 30 minutes each day or during the week of June 8-12, 2020.
Participants in the 2020 UC Virtual Walk will:
- Receive a 2020 UC Walks T-shirt*
- Have a chance to Play UC Walks BINGO – take a picture and share all you see, hear and smell while you move!
- Connect with others on social media using #UCWalks
- Win great prizes - a FitBit, Walking Poles, Water Bottles and more!
(*T-shirts will be distributed during the fall or spring semester - when the campus reopens)
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Yoga for Tension
and Stress Relief
12:10-1pm | Online
Register to receive Zoom link
Instructor:
Laurie Ferris
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Mid-Morning Refresh
Mon, Wed, Fri
9:30-9:45am | Online
Instructor: Lindy West
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WorkFit Online
Free Virtual Classes
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Recipe of the Month:
Easy Flatbread
This may be one of the easiest bread recipes out there, and it doesn't require yeast! All you need for this budget-friendly recipe is flour (whole wheat, all purpose, or both), baking powder, oil, and salt. You can even follow along with a
video
of our Kitchen Staples Cook-Along.
Find more recipes at
Cook Well Berkeley
.
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New!
Group Cook-Alongs
Are you looking for a fun way to connect with your colleagues? We are now offering a 1-hour virtual "cook-along" for work units and staff organizations by request. The format will be similar to the
Kitchen Staples Cook-Along
, but can be customized to your group's needs.
Check with your work unit/department or staff organization to find out if there is enough interest (minimum 8 people). If yes, have one contact person complete the request form. You can request the time of day that works best for your group.
We will do our best to accommodate your requests.
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How should I store my fruits and vegetables?
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Have a question about food or nutrition?
Submit your question through our
Ask the Dietitian
service. Note: Please do not send protected personal information or protected health information via unencrypted email, or when using this service.
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June Gratitude Challenge
Practicing gratitude may help increase happiness and life satisfaction, reduce anxiety and depression, strengthen the immune system, lower blood pressure, improve sleep, improve resilience, strengthen relationships, and promote altruistic behavior, which ultimately can encourage us to take better care of our health. Join us for a gratitude challenge June 8-29 to help get you through these difficult times. More information will be provided in the June newsletter and on our
calendar page
.
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Wellness Video Webpage
Did you miss a virtual yoga workshop or live cook-along? Or maybe you had so much fun you want to do it again? Recordings of these classes and more will be available on our new video webpage! It will include past recordings, helpful wellness resources, and content for future challenges. The link will be available on
our wellness page
beginning May 15!
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Be Well at Work Resources
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COVID-19 Faculty & Staff Resources
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Balancing Technology
In Spring 2019, Be Well at Work's theme was Balancing Technology. This topic is more relevant than ever while we are social distancing, so we updated our tip sheet. Many people are working from home more often or for the first time. With most meetings taking place on your screen rather than in person, you are probably using a computer more often than ever. Read the tips on
this handout
to keep your eyes, body, and mind well.
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Peripheral Equipment for Working at Home
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