Wellbeing and COVID 19

We've recorded our Lunchtime Guided Mindfulness Series this semester, allowing you to practice at a time that suits you. 

Winter Series

• Guided meditation with Paul King
• Body scan with Siobhan Murphy
• Being present with Helena Ahern
• Sitting Meditation - Objects of Attention with Mary Glynn 

Spring Series

• Session one - guided by Mary

• https://www.dcu.ie/counselling/mindfulness-podcasts-counselling-personal-development-service
• Headspace.com
• https://blog.calm.com/blog/free-resources
• https://mindfulness.ie/

A routine is a balanced mix of activities, which for students usually means classes, group work, library, work, sports and socialising. Lots of people are missing their normal routine, and it’s really important that you create your own. 

Expect that your productivity may fluctuate, but don’t let the perfect be the enemy of progress. It’s easy to fall into the trap of “I got nothing done today, the whole week is ruined, I’m going to fail” instead, try and get things finished, rather than make things perfect. Here are some tips:

• Identify what you absolutely need to get done. Also what you’d like to get done. You may not know everything yet, but stick down what you do know on a big list. 

• Use your best time of day to study. You don’t have to work around the clock, if afternoons are good for you, work then, and maybe get a good walk in the morning. You should also consider your online lectures schedule and work around that. 

• Use a whiteboard/diary/planner or google calendar to begin to plan your time. Start with what you’ll do today, and then tomorrow, and work out from there. 

• The more specific the better. If you’re not specific, you’re more likely to procrastinate. Don’t just say “I’ll do french”, plan what module, assignment, or question you’ll work on. 

• Build in breaks and movement. Try out these 10 minute stretching videos we have developed 

• Plan breaks

All this planning can help with motivation - when you plan your day, you can see that you have the time and opportunity to get things done.

Staying active is more important than ever. With gyms closed and most of us at home, you might find your day more sedentary. Stretching and exercising will be a valuable tool looking after your physical and mental wellbeing. It is also a great time to look at your relationship to exercise and try out new things. You can use this time to explore your motivations for exercise, what works for you and new ways of motivating yourself. Habits you create now will benefit you now but also when we return to our normal routines. 

Add it to your plan and do something you enjoy!
 

Here are some tips to staying active:

• Think about what time of day suits you best, then add it in your schedule or to do list
• Mix up your days, maybe walk every second day
• Do yoga, it will really support your emotional wellbeing
• Go for a walks near your home
• Video call a friend and time your walk together
• Follow reputable personal trainers
• Join live workouts on Instagram
• Challenge yourself, download a couch to 5km or 10,000 steps challenge
• Set up WhatsApp Workout group with friends for motivation and ideas
• Have fun, listen to your favourite tunes

Some recommendations: 

• DCU Sports & Wellbeing Strava
• DCU Sport
• Get Ireland Walking App
• NHS Get Active Your Way
• Karl Henry 
• The Body Coach - Joe Wicks
• Yoga with Adriene

During this time of uncertainty it’s important to focus on the here and now which will help you manage feelings of worry. It will also help you focus, clear your mind and lower your heart rate. 

Breathing

A great place to start is with the breath. Try this one minute breathing exercise https://www.youtube.com/watch?v=u9Q8D6n-3qw. 

Managing worry or anxiety:

If you are worrying a lot at the moment, firstly, that is normal, we are in a very unusual situation. But that doesn’t mean that worry should take over. If your worry is getting in the way of you doing things, it's time to take action. Try one of the following out - Try to reframe this time to look at the benefits: more time, and the opportunity to create healthy habits and develop personal skills

• Mindfulness - discussed in more detail below. If you’re having trouble getting started, just breathe along with this video for 1 minute, twice a day video
• Sensory Activities are key to managing worry. They can help bring us from a dysregulated state to a regulated state (from being too agitated to just right)
  • Visit a virtual museum to feed your visual sense
  • listen to relaxing music to help bring the heart rate down
  • Have a bath or shower - the pressure of the water is scientifically calming
  • light a scented candle, appreciate the smell, and watch the flame for 1 minute of mindfulness
• Proprioception is one of our seven senses, it means our awareness of the position and movement of our body, and how our muscles work. When we use our muscles, messages are sent to our brain that we are grounded, making it especially calming. Doing any proprioceptive work (heavy muscle work), is very calming. Examples include swimming, running, weights, yoga and pilates. Most of which we can do anywhere! Another good example is deep breathing. Deep breathing engages several muscle groups around the ribcage and stomach, and breathing out through pursed lips, likewise engages all the small muscles of the bottom part of the face. That is why deep breathing is calming.  
• Talk to someone. Discuss your worries with someone that is calm, and won’t exacerbate your feelings. Don’t forget about the phone, stay in touch with friends and family. Remember DCU Student Support & Development is open throughout the current situation, just get in touch by phone or email, or check out the individual websites. 

It’s a really important time to connect and stay in touch with friends, virtually.

Use your DCU Zoom to organise a lunch date with friends, whatsapp and where possible meet friends for walks, check current public health guidelines and use these to guide how to connect.

However it may also be important to establish boundaries around the time you spend on social media. Try putting your phone away for half hour blocks and restrict the amount of times you check the news or put your phone on flight mode while you study.

Remember there are lots of support services available to you through Student Support & Development, even though we are not physically together on campus you can still access these virtually, email or phone. Services include:

• DEVELOP on Loop 
• My DCU on Loop
• Careers Service
• Disability and learning support
• Student Advice Centre
• Student Health Centre 
• Counselling & Personal Development

Check out SS&D for more information. 

DCU Sports and Wellbeing through DCU Athletics and DCU Healthy have set up a virtual walking/ running/ cycling community on Strava.

We aim to motivate staff and students to move more both on campus or at home. This is a community for everyone, no matter your level, everyone is welcome! 

Click here to join

Studying and working from home more means we are sitting more. We've collaborated with DCU Sport to get you moving. 

Have you moved from your desk? try out these 10 minute stretching videos

Technology is an amazing thing, it's brought so much to enhance our lives. During this pandemic it has been an important source of connection as well as a means for us to study or work remotely.

However we must remember there is a downside. It is important that we balance our use of technology and social media in a way that bests supports us.

DCU Healthy Tips:

• Consider all the applications you have, do you need them all?

• Remove notifications, including daily COVID cases

• Delete social media applications but not your account

• Unfollow or mute people or pages that do not make you feel good

• Try reading a book or listening to music last thing at night

Our Top Tips for Walking

• Wear comfy shoes
• Listen to music or a podcast
• Make a playlist to share with your team
• Spread your steps out over the day (morning and evening walks)
• Create a ‘virtual travel’ goal with your team (i.e walk from Dublin to Cork/New York!)

For information on the benefits of physical activity go to DCU Sports and Wellbeing/Move Healthy

Walking Podcasts

Here are some suggestions for things to listen to while walking

• Reboot Republic “The Hope-cast for progress from Rory Hearne & Tony Groves. This Republic of Opportunity needs a Reboot. Change is in the air.”
• The Guilty Feminist “Join comedian Deborah Frances-White and her special guests as they discuss topics “all 21st century feminists agree on” while confessing their insecurities, hypocrisies and fears that underlie their lofty principles.”
• DCU Careers Podcast “DCU Careers Service brings you Career Conversations, a podcast series that unpacks and explains how to advance your career. Episodes focus on how to get hired, with panel discussions on developing your career, as well as interviews with employers and entrepreneurs.”
• Shaping New Mountains From author of Whittled Away: Ireland’s Vanishing Nature, Pádraic Fogarty has a new podcast on Irish Wildlife, the biodiversity crisis and nature recovery
• The Guardian Science Weekly A collection of the latest science stories, great for 30 minute walks.
• Popcorn Culture - Brothers Ben and J Carlin discuss movies and other things in this easy listening podcast.

Have a journal article to read but want to get some steps in?

The library offers Sensus Access. This is an auto document converter that allows users to convert slides/images of text/pdf/journal articles into a more accessible format. There is a range of formats that can be accessed including MP3.

Have your say:

We have created a survey where you can add in your suggestions for podcasts or things to listen to while walking.

It includes a few quick questions on how we are doing - Do you like our tips of the week, podcast suggestions…? 

Your suggestions here.