“I envision a day when mental exercise will be as much a part of our daily lives as physical exercise and personal hygiene.”
Dr. Richard Davidson, Founder and Director of the Center for Healthy Minds
Mental Wellness
Mindful Meditation
There are countless ways that you can work to improve your mental well-being. We are fortunate at UW-Madison to have the Center for Healthy Minds, which is founded by world renowned neuroscientist Dr. Richard J. Davidson.
The Center for Healthy Minds envisions a kinder, wiser, more compassionate world.
“Our mission is to cultivate well-being and relieve suffering through a scientific understanding of the mind.”
You can learn more about the science, innovations, programs, news, and events by visiting the Center for Healthy Minds website.
Practice Gratitude
Research has shown that practicing gratitude can lead to improved physical health, improved optimism and positive emotions, improved sleep, and reduced burnout. When we embrace and practice gratitude regularly, it has the power to measurably improve our overall happiness and well-being while also benefiting others.
A gratitude journal can be used to reflect on things in your life that you are grateful for. Gratitude journaling is a way to help overcome negative thoughts, to appreciate the present moment, and to recognize the positive things in one’s life.
Journaling Prompts:
- What are 3 great things that happened to you today?
- What qualities do you love about yourself? Why?
- What are 3 things or people you are grateful for? Why?
Tips:
- Try briefly journaling at the end of each day.
- Push yourself to vary the things or people that you write about.
- You may want to read through your journal when you are particularly stressed or sad to help give you a positive boost.
- Beyond writing about what you are grateful for, tell the people in your life how much you appreciate them.
“Acknowledging the good that you already have in your life is the foundation for all abundance” ~Eckhart Tolle
Healthy Minds Program App
The Center for Healthy Minds also offers a Healthy Minds Program App that is freely available thanks to donors. The app offers step-by-step guidance, while also allowing each individual to make modifications that meet their individual needs and preferences.
"With a combination of podcast-style lessons and both seated and active meditations, you’ll learn what the science says about the brain while developing skills to tap into these learnings for a healthier, happier you." - Center for Healthy Minds
Headspace App
Get the Headspace App at no cost, from Healthy Nurse, Healthy Nation!
Healthy Nurse, Healthy Nation™ (HNHN) is a national movement designed to transform the health of the nation by improving the health of the nation's 4.4 million registered nurses.
Physical Wellness
There are endless ways in which you can move your body to improve your health and well-being. Moving more can have major health benefits, and experts recommend that adults get at least 150 minutes (two and a half hours) of moderate physical activity each week. Some healthy movements may include dance, jogging, yoga, Tai chi, weight lifting, walking, and biking.
Helpful Tips:
- Be sure to listen to your body.
- Set specific goals each week.
- Make simple changes:
- Take the stairs instead of the elevator
- Park farther away from your destination
- Set an alarm or reminder to get up and move throughout the day
- Stand at your desk instead of sitting
- Meet with a colleague to go for a midday walk
Free Yoga, HIIT, Meditation, Running, Barre & Prenatal Yoga for Students & Teachers!
Down Dog is an app that offers Yoga, HIIT, Meditation, Running, Barre & Prenatal Yoga.
The company stated, "Stressful times like the COVID-19 outbreak are precisely when people need wellness practices the most, and we want to do our part to help out."
Down Dog has recently announced that all apps are free for students and teachers with an .edu email address, indefinitely!
Nutritional Wellness
Eating a variety of foods is important for your health. The Centers for Disease Control (CDC) recommends that you add a wide “array of colors to your plate and think of it as eating the rainbow”.
When building a healthy eating plan, strive to:
- Include fruits, vegetables, whole grains, and fat-free or low-fat dairy products.
- Include a variety of proteins such as lean meats, seafood, eggs, legumes, soy products (i.e., tofu), nuts, and seeds.
- Limit added sugars, sodium, saturated fats, and trans fats.
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USDA's MyPlate Plan
USDA’s MyPlate Plan can help you identify what and how much to eat from the various food groups. Your food plan will be personalized, based on your age, sex, height, weight, and physical activity level.
My Food Diary
The CDC offers a Food Diary that you can use to track your meals and daily intake. Taking the time to write down what you eat every day can help you better understand your eating habits and patterns.
Food Is Medicine
“Healthy food is important for the prevention and treatment of chronic health issues such as diabetes, high blood pressure, and obesity. The UW Health family medicine team believes food is medicine and created this website as a resource to guide you to better health.”
Nourishment for Excellence: A College Student’s Guide to Healthy Eating
“Eating healthy is a bit of a learning curve, especially when you are out on your own for the first time. This guide covers the basics of good nutrition (don’t worry, it’s not rocket science!) and helps you to overcome some of the biggest hurdles students have with staying on track.”
Farro Bowl With Pomegranate Vinaigrette
"While this recipe makes a hearty vegetarian meal, it would also taste great as a side salad alongside roast chicken or grilled salmon."