liveWELL 2021 Summer Employee Well-Being Newsletter

SUMMER 2021 VOLUME 17 ISSUE 3

IN THIS ISSUE Taking Care of Our Hawkeye Community: Expert Knowledge From Around Campus 2021 Campus Wellness Scavenger Hunt Lifestyle Prevention Programs Healthy Meals in 20 Minutes or Less Wellness Heroes + PHA Winners

staff

UI WELLNESS

UI Wellness is a unit of UI Human Resources.

Megan Hammes

Senior Director, UI Wellness megan-hammes@uiowa.edu 335-5424 • E119 CRWC

Ilona Lichty

Health Coach ilona-lichty@uiowa.edu 467-0192 • E119 CRWC

Carla Melby-Oetken

Health Coach carla-melby@uiowa.edu 353-2975 • E119 CRWC

Allison Hugo

Health Coach allison-hugo@uiowa.edu 353-2973 • E119 CRWC

Sandy Stewart

Well-Being Specialist sandra-stewart@uiowa.edu 353-2973 • E119 CRWC

The Campus COVID-19 Pandemic Postvention Mental Health Task Force: Taking Steps on Proactive Prevention Returning more fully to campus this fall can elicit many emotions: excitement, uncertainty, anxiety, and fear. It also brings a need for healing as we continue to move through the ongoing COVID-19 pandemic. The COVID-19 pandemic has created numerous negative impacts upon mental health and wellbeing. These negative impacts come from multiple sources such as grief, trauma, disappointment, developmental disruptions, systemic racism, and ethnocentric ways of behaving.

The tremendous impact of the pandemic on self and others is regularly underestimated and overlooked. The Campus COVID-19 Pandemic Postvention Mental Health Task Force has been formed and charged with ensuring institutional readiness to proactively manage the next phase of pandemic response. We are keenly focused on assisting the campus in addressing, moving through, and healing from the negative impacts of grief, loss, trauma, and distress stemming from the COVID-19 pandemic.

In this month’s issue, we are bringing together several campus experts to help us learn ways of coping as we reopen campus while also making plans to stay safe.

Barry A. Schreier, PhD Director, University Counseling Service Professor of Counseling Psychology

Melanie Cuchna

Maggie Moore, LISW Director, UI Employee Assistance Program

Jean O’Donovan

Danielle Martinez, MS Director, Student Retention, Academic Support & Retention

Well-Being Specialist melanie-cuchna@uiowa.edu 353-2973 • E119 CRWC Secretary jean-odonovan@uiowa.edu 353-2973 • E119 CRWC

Mary Heath

Secretary mary-heath@uiowa.edu 353-2973 • E119 CRWC

Diana Kremzar

Family Services Director diana-kremzar@uiowa.edu 335-3558 • 121 USB

For resources on how to care for yourself while also caring for students and colleagues, visit:

 MENTALHEALTH.UIOWA.EDU

Cover photo by Bonnie Kittle on Unsplash Layout and Design by Student Life Communications Printed by UI Printing Services on recycled paper

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liveWELL inspires a culture of well-being and campus excellence, providing employees with the opportunity to thrive.

IN THIS ISSUE

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10 TAKING CARE OF OUR HAWKEYE COMMUNITY: EXPERT KNOWLEDGE FROM AROUND CAMPUS

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12 2021 CAMPUS WELLNESS SCAVENGER HUNT

PREVENTION PROGRAMS

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WELLNESS HEROES

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HEALTHY MEALS IN 20 MINUTES OR LESS

PHA WINNERS

University Human Resources provides leadership in shaping an equitable and inclusive culture that drives diversity, excellence and innovation by supporting talent, engagement, and the employee work experience.

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One of the most pressing needs you may be facing is recovering or supporting the recovery of emotional health and well-being during times of isolation, division, illness, and grief. We have been through a lot, and our physical and emotional recovery is top of mind. liveWELL’s Senior Director, Megan Hammes, interviewed campus experts with some important questions as we consider our return to campus and global recovery.

Note: Some responses have been edited for space.

The full article and responses can be found at: hr.uiowa.edu/well-being/livewell/news

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liveWELL: What is the usual

emotional fallout that can happen when things settle down after a crisis like we have had with the COVID-19 pandemic?

Barry Schreier, PhD Director, University Counseling Service and Professor of Counseling Psychology:

As we move out of crisis response mode, the impacts of being in crisis can begin to appear. Community crisis usually happens in a discrete amount of time and then it’s over. The pandemic has not been this way at all. Many of us will go through an “emergence” process where we will emerge from the crisis mode we have been in for 16+ months. Emergence can mean loss and change (as was the case when we went into lock down) and both usually mean distress.

Trust could be a struggle, too, in terms of trusting systems, spaces, contact with others, and so on until familiarity of new patterns settles back in. Lastly, the pandemic has once again brought a magnifying glass to injustices where people fared inequitably in the pandemic. Race, ethnicity, sexual orientation, and gender identity have all made significant differences in one’s ability to feel safe, to access resources, have choice in managing work and health, and in chances of getting sick and/or

losing someone to COVID19. Feelings of anger and guilt are just a couple ways people will emerge around these matters, but we must not become stalled by this.

Emergence is something we will all make our way through, but it can take time, experience, and patience and grace with ourselves and others will help this process.

Laura L. Fuller, PhD, ABPP Clinical Associate Professor/Licensed Psychologist, Dept. of Psychiatry

When I reflected on this question in the context of my work with children and families, I found several emotion words coming to mind: uncertainty, fatigue, grief, disconnection, hyperarousal, fear, and guilt. Many of these are feelings that people experienced from the very start of the pandemic.

Now that things are “opening up,” these feelings are showing up in different ways and for different reasons.

Uncertainty. Right now, people are expressing stress due to uncertainty about many pandemic-related issues. Questions such as “How safe is it now?”

“Should I get a vaccine/wear a mask/go out in public?” and “What will people think if I tell them what I really think and feel about this situation?” are common. At times it feels like a minefield

with people holding strong opinions and making judgments about others’ healthcare decisions. All this uncertainty is stressful.

Fatigue. It feels like running a marathon where you have no real idea what mile marker you are at. Feelings of exhaustion come in waves for some, while others describe it as persistent.

Individuals who report that they are “treading water” describe that they have difficulty doing anything “extra” beyond the basics of job, school, food, and shelter. For others, it is a physical or mental lack of energy that is affecting them most or all the time.

Grief. Of course, there is grief about the loss of loved ones during the COVID pandemic, whether directly related to the virus or not.

There is the additional grief of not being able to assemble to mark these passings in the usual ways.

As we are entering this new phase of the pandemic, people may continue to grieve things not being “entirely normal” or they may also at times realize that they miss some aspects of how things were a year ago.

Disconnection. After a year in which almost every aspect of life – work, school, home, recreation, worship, and self-care – has been different than it was in the past, people are feeling liveWELL

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disconnected from their usual routines, supports and outlets for stress reduction.

Finding ways to reconnect is becoming easier in some situations, but in some cases, it is much more difficult.

Hyperarousal and Fear.

Some people are finding their systems have been on “high alert” for over a year, and they are now having a hard time relaxing the vigilance they were exercising when they believed that one small misstep might bring danger to themselves or others. They may have trouble relaxing, sleeping, concentrating, or focusing.

Figuring out how to let go of some of the safety practices is hard because we don’t always know what is or isn’t keeping us safe until something bad happens.

Guilt. This is one that people don’t talk as much about.

There are people who feel guilty about having done or not done certain things during the pandemic, such as exposing loved ones to illness, or not doing more to help friends or family members. Another type of guilt is the “survivor guilt” people experience when they hear about the huge emotional toll the pandemic took on others, while acknowledging that they are doing okay or have come through things relatively unscathed.

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The bottom line is that these feelings are common and normal for the times we are living in. My advice is to be kind to yourselves and others, give it some time, observe your own limits, find ways to connect, practice gratitude, and seek help if needed for yourselves or your family. liveWELL: What are you

most concerned about as things begin to settle down after the COVID-19 pandemic?

David J. Moser, PhD, ABPP-CN Board Certified Neuropsychologist and Professor of Psychiatry, University of Iowa Carver College of Medicine

The pandemic, as unspeakably tragic as it has been, has allowed us to learn so much about disease prevention, vaccine development and rollout, how to be flexible with our family life, work, and schedules, and so many other lessons. I worry, though, that as things get back to normal, we will fail to take advantage of a different learning opportunity – specifically the opportunity to better understand healthcare disparities and how to resolve them. Research data confirm what many have witnessed with their own eyes – folks from minority, marginalized, and

underrepresented groups have been more likely to contract COVID-19, less likely to have access to adequate health care, and more likely to become seriously ill and die. More simply put, the pandemic has magnified the gaping healthcare disparities that were already so deeply and problematically woven into our society. Bringing these hard facts to light gives us an opportunity to better understand and reduce healthcare disparities, whether they’re related to the pandemic or not. And yet at the same time, spring has sprung, and folks are getting vaccinated. The fact that the pandemic is finally coming under better control is obviously reason to celebrate, but as we do that, I hope we can work toward a better normal rather than returning to the one we had.

Maggie Moore, LISW Director, UI Employee Assistance Program

Although people are excited about vaccinations and the reopening of campus and our community, adjusting will likely take time. Our transition back to work or school may not necessarily be easy. What we know is that everyone’s experience with the pandemic is different, and it’s very important as we reemerge to not compare our experiences to others.

Some of the mental health issues that arose during the pandemic may not dissipate and could continue to affect interactions with others and our performance. According to data from the American Psychological Association, there are extensive markers of unhealthy coping during the pandemic—including disrupted sleep, increased alcohol consumption and low physical activity with some 61% reporting unintended weight gain or loss. It will be important to care for ourselves, physically and emotionally while we move forward.

Practice grace and go easy on yourself if you are frustrated that you may not feel the way that you did before the pandemic. Try to catch yourself when you may be holding yourself to unreasonable standards.

Think about what strength

it takes to keep going. And finally, know it is okay to ask for help. How other folks may cope isn’t relevant to your journey. If you feel like you need (or want) help, it’s important to get that as soon as you can. liveWELL: If I am concerned

about the well-being of my students or my staff, what are the best things to do to offer support?

Nikki Hodous

Director, Student Care and Assistance, Office of the Dean of Students

In a 2019 article in the Chronicle of Higher Education, a study of nearly 7,000 students on 34 campuses showed in short, the more students believe that they belong, the better they do academically.

(Kirp, 2019). This view of a student’s overall health and well-being is crucial to their success, and the role we play as faculty and staff is vital to supporting and encouraging it.

I often hear from faculty and staff that they are unsure what to do if they believe a student is in distress, and they don’t want to make a mistake.

The only mistake would be to not say anything if you are worried. The following steps can help provide a guide for supporting a student you are concerned about (or anyone you interact with, including colleagues).

Recognize: Some signs of distress may be obvious, like disclosing significant life changes (ex. the death of a loved one). Others may liveWELL

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not be as clear, including changes in their usual demeanor, lack of energy, or withdrawal from activities or commitments. This requires us to be aware of our students early and often to notice such changes.

Respond: When you notice concerns, respond to them. Find an appropriate time and place to talk privately. Share what you have noticed, express your concern, and seek to learn more. For example, “I’ve noticed in the past few weeks that you have missed a lot of class and haven’t turned in any assignments.

This doesn’t seem like you, and I’m concerned. What’s going on?” Even if they choose to not share, you’ve demonstrated you care and are someone willing to assist them.

Refer: Some stressors may be things you can assist with such as work schedules or deadline dates. However, many of the concerns may be outside of your role. We have a campus full of experts that can help. Share resources and encourage the student to utilize them. If you’re unsure where to start, you can make a referral to Student Care and Assistance (dos. uiowa.edu/assistance). We can help you determine next steps or reach out to the student directly.

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Re-engage: Make a plan to check back in with the student to see if they were able to connect with the resource(s) you shared, inquire how they are doing, and express your belief in their ability to overcome or navigate their concerns. If you notice the concerns are not improving over time, ask to meet again with the student, as well as consult with Student Care and Assistance.

the Provost: provost.uiowa. edu/teaching-resources/ course-syllabi-information.

The Office of Teaching, Learning, and Technology provides resources on leveraging inclusive virtual strategies in person, enhancing clarity and transparency in coursework, trauma informed teaching strategies, and more (teach.its.uiowa.edu/news/ looking-forward-fall).

As a campus, we are making plans for fall, but we each have a role to play in encouraging the health and well-being of our students from the onset. What flexibility, different methods of delivery, and changes should be implemented moving forward? This doesn’t remove the need for basic expectations in the classroom or work setting; rather, this is a call to really consider what our expectations need to be and how to implement them equitably. Make a commitment and a plan.

What actions will you take that show congruence with your values and student success? Some ways of doing this include:

Commit to intentional reminders/check-ins with students. Could you take

Add information to your syllabus and adapt your class. You can find prepared language for issues such as food insecurity/basic needs or mental health concerns in the recommended syllabi elements from the Office of

two minutes out of class or post a reminder to ICON periodically? When working with student employees, how are you interacting with them and making meaning of their work? The Division of Student Life seeks to accomplish this through guided reflections from the program, Iowa GROW (studentlife. uiowa.edu/initiatives/ iowa-grow%C2%AE/).

Identify ways to make sure individuals from all identities, especially those underrepresented, are welcomed into your environment through representation and mattering. Being in a classroom or work environment where your experiences and values are actively present, integrated by supervisors and instructors, and respected

is essential. The Diversity Resources unit in the Division of Diversity, Equity, and Inclusion (diversity.uiowa.edu/division/ diversity-resources) is a great place to start for consultation, trainings, and resources to assist with this.

Kirp, D.L. (2019, July 30). The College Dropout Scandal. Chronicle of Higher Education. Retrieved from: www.chronicle.com/article/ the-college-dropout-scandal/.

For more resources on how to care for yourself while also caring for students and colleagues, visit:  MENTALHEALTH.UIOWA.EDU

You matter in suicide prevention.

Kognito is an online, interactive role-play simulation program for students, faculty, and staff that builds awareness, knowledge and skills about mental health and suicide prevention. It prepares users to lead real-life conversations with fellow students and colleagues who are in distress and how to connect them with the support they need.

For more information on how to enroll, visit:  HR.UIOWA.EDU/SUICIDE-PREVENTION liveWELL

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CAMPUS WELLNESS

Every summer, liveWELL encourages faculty and staff to increase their physical activity while exploring various works in a scavenger hunt across campus. Two important goals for the program that will continue this year are to increase accessibility and create opportunities for deeper learning and appreciation of the art treasures we have on campus. Combining physical activity with learning boosts our physical health and increases our creativity, curiosity, and skills.

With consultation from The Stanley Museum of Art, ten pieces were selected for this year’s hunt, and many of these magnificent pieces are inspired by diversity either in the artist, medium, design, or cultural heritage.

All installations featured in the program can be visited in-person or virtually. Opportunities for deeper learning are available by visiting the additional links and resources at hr.uiowa.edu/ livewell/campus-wellness-scavenger-hunt.

We encourage you to get out, explore, and increase your steps!

EARN liveWELL BONUS POINTS!EM

Register and answer the bonus question for each destination:

EMPLOYEE SELF-SERVICE  MY LIVEWELL PORTAL Each destination is worth 50 liveWELL points.

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PREVENTION PROGRAMS These programs are for individuals who are serious about getting healthy now. With focus, determination, and expert guidance and support, you can eat healthy, add physical activity to your routine, manage stress, and achieve a healthy weight.

Both the CDC’s National Diabetes Prevention Program and the 10-Week Weight Management platform (powered by Wondr Health, formerly Naturally Slim) have shown that engaged participants reduce their risk for chronic health conditions such as diabetes, stroke, and heart disease.

Whether you are looking for group support and accountability or prefer quick information you can access anytime anywhere, these programs can help you build healthy habits for life.

DIABETES PREVENTION PROGRAM

10-WEEK WEIGHT MANAGEMENT PROGRAM

• Year-long program

• Access to online and app-based platform

• Receive group support and accountability

• Receive weekly lessons on the go

• Connect with your fellow Hawkeyes

• Complete on your own schedule

• Participate in live Zoom meetings

• Participate using your computer or mobile device

Dominic Hull

Diabetes Prevention Program Participant 6% body weight loss

“The Diabetes Prevention Program has been an excellent experience! There was so much learning, whether it was new, supporting previous beliefs, or debunking myths. I always looked forward to meeting up with our positive and fun group! Also, our program leader, Melanie, was fantastic! She always provided encouraging reinforcement and support!”

NEW GROUPS LAUNCHING SOON! Info sessions and registration for the Diabetes Prevention Program are happening now. New groups start in July 2021.

GROUP 1: Tuesdays, 4:30-5:30 p.m. starting July 27, 2021 GROUP 2: Tuesdays, 6:30-7:30 p.m. starting July 27, 2021 Join the waitlist now for the 10-Week Weight Management Program. Applications open on Monday, August 23, 2021. The program begins on Monday, September 20, 2021.

Space in each program is limited. Learn more and register at:

 HR.UIOWA.EDU/LIVEWELL/LIFESTYLES

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For preparation instructions and details, view the “Healthy Meals in 20 Minutes or Less” video and companion document at our website. hr.uiowa.edu/ employee-wellbeing/livewell/ health-and-wellbeing-resourceguide/health-andwell-being-video

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For those getting ready to come back to campus this fall and for those who never left, busy weeknights, schedules, and commutes may get in the way of your motivation and desire to cook healthy meals. It is easy to grab something and pick it up on your way home.

However, you can still eat healthy at home when you are too tired to cook. All it takes is a little pre-planning for your grocery list, and you can whip up these delicious healthy meals in 20 minutes or less.

• Mini pizzas • Baked potato bar • Tossed salads with veggies and protein • Pasta with veggies and protein • Quick soups • Ready-made burgers • Egg dishes with veggies • Sandwiches or wraps • Rotisserie chicken and veggies • Tacos or burritos

Tips for fast healthy meals throughout the week • Pick your weekly menu based on the cuisine you are craving and add staple ingredients like proteins, veggies, and whole grains to your shopping list. With the healthy meal ideas above, you don’t have to follow a specific recipe. You can just use the ingredients you have on hand.

• Add more variety to your menu from week to week by swapping different veggies, proteins, whole grains, and seasonings.

• Stock up on frozen veggies to save on prep time.

You don’t have to worry about them going bad or spend time chopping.

• Prepare extra proteins or veggies earlier in the week, so you can reheat leftovers and add to your soups, salads, wraps, or tacos. This is a great option for meal prep and packing a healthy lunch. Pair with some baby carrots and hummus, fruit, or some nuts, and you’ve got a healthy lunch on-the-go.

Make your own Bento Box! Bento Boxes are the fancy, adult version of ® home-made Lunchables.

They’re a great way to put together an easy and healthy lunch with readymade items.

Check out this link for inspiration for your next healthy lunch!

Healthy grab-and-go lunch items • Tuna packets, hard boiled eggs, sliced turkey, or chicken breast. Look for low sodium options.

www.eatingwell.com/ gallery/13659/easybento-box-lunch-ideasfor-work-and-school/

• Low-fat, plain Greek yogurt. Look for low sugar options.

• String cheese • Fruits and veggies such as carrots, celery, cauliflower, grape tomatoes, apples, oranges, bananas, grapes, and berries • Single-serving packages of guacamole, hummus, peanut butter, or nuts liveWELL

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WELLNESS Nominate your Wellness Hero!  HR.UIOWA.EDU/LIVEWELL/WELLNESS-HEROES

Wellness Heroes is a program to recognize faculty and staff members who are practicing healthy behaviors that are inspiring others in the workplace. To acknowledge their efforts, a Wellness Hero will be awarded a certificate and a prize. liveWELL hopes to have our pages filled with Wellness Heroes in each newsletter! Any faculty or staff member can nominate any other faculty or staff member.

Samon Shrestha UI Pharmaceuticals

Nominated by Brenda Zobeck

Cintia Cutter

Beth Plautz

UI Pharmaceuticals Nominated by Shannon Grecian She makes a point to workout either at home or at the gym.

She keeps her kids motivated to move. Cintia started some of us on a monthly group goal workout which we have been doing for 4 months now. She is always cheery and ready to get people moving. She has a great outlook on healthy eating with her family and gives people pointers on healthy habits for eating and exercise.

Benedicte Charles

Regional Centers/Child Health Specialty Services Nominated by Megan Sprecher Through her daily actions, Beth demonstrates how self-care can make an impact not only on herself but those in her life. I see Beth working hard on her diet and exercise. She manages her own health needs and her son’s special health needs so eloquently. For me she has been an inspiration, motivator, and role model of how to make living a balanced lifestyle a priority not only for yourself but for the ones you love.

Nursing Services

Nominated by Tabara Katile I think that she is a Wellness Hero because she’s been prompting me since I’ve met her to walk at least 30 minutes a day and have healthy eating habits. Because of her, I walk from home to work now, which I used to find excuses not to do it.

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Samon is someone who coworkers can receive motivation from to practice a healthy lifestyle as he lives wellness by using the UI Rec Center, practices healthy eating, and has an energetic and positive vibe. During the pandemic, his unit moved from the Research Campus to the main campus, which is a feat alone without the pandemic. Yet, during this upheaval, he still volunteered to be a Wellness Ambassador for the College of Pharmacy.

I think this shows leadership to help his fellow coworkers and commitment to wellness whatever the situation.

Tonya Looker

Ophthalmology & Visual Nominated by Wanda Pfeifer Tonya Looker embodies the definition of wellness. She actively pursues wellness with intention, choices, and actions. She relates well with others, always with a smile and kind word. She supports and encourages wellness among her coworkers leading a wellness team. She supports her family’s wellness, frequently being seen in the bleachers cheering them on. She is a true Wellness Hero to those around her.

Take Your Personal Health Assessment

$250 WINNERS! Cheryl Roe

Research Associate, Cend-Natl Adv. Driving Sim.

“I will use it for a pamper day and get a massage!”

Joseph Krob

Electronics Tech I, UIHC-Bioengineering

“I will probably spend the winnings on things that will allow me to be outside.”

Joiey Seeley

Senior Application Developer, ITS Administration Information Systems

“As for the winnings, I’m a bit of spend thrift, so I’ll likely be sending the extra money to further pay down my mortgage right after I go buy some more cat toys.”

Almaz Bati

Food Service Supervisor, UIHC – Food and Nutrition Service

“I had to stop my gym program at University of Iowa because of COVID-19, but now is a good opportunity to go back and register with my winnings.”

HOW TAKE YOUR 2021 HEALTH ASSESSMENT TAKE TO YOUR PERSONAL HEALTHPERSONAL ASSESSMENT FOR A CHANCE TO WIN! Access youryour 10-minute yourEmployee Employee Self-Service website.

Access 10-minutesurvey survey at your Self-Service website.

STEP 1

STEP 2

STEP 3

The PHA is available to faculty and staff in 50% or greater, regular positions.

The PHA is available to faculty and staff in 50% or greater, regular positions. liveWELL 15

Upcoming

liveWELL TRAININGS liveWELL offers online courses on a variety of wellness topics at no cost to UI faculty and staff.

COMING SOON! This fall, liveWELL is partnering with UI Student Wellness again to launch BINGO Hawks, a five-week healthy habits program open to all faculty, staff, and students.

Faculty and staff who participate in this five-week program can earn bonus points in My liveWELL Portal.

Stay tuned for the launch of this program by following @UIowaLiveWELL on Facebook or Twitter. We will also be communicating the program through our Wellness Ambassador network.

AUGUST • Design Your Well-Being: Engineering Good Habits for Life • Taste of Mindfulness: Intention • Taste of Mindfulness: Changing Your Relationship With Stress

SEPTEMBER • Financial Wellness, 3-part series: Homeownership – Where to Begin?

• Taste of Mindfulness: Working with Pain and Suffering • Taste of Mindfulness: You can’t Pour from an Empty Cup

OCTOBER • Resilience 101, 4-part series • Taste of Mindfulness: Mindfulness and Attention – Focusing the Scattered Mind

HR.UIOWA.EDU/LIVEWELL/LIVEWELL-TRAININGS

Find liveWELL on Social Media

@UIOWALIVEWELL

bonus code MY LIVEWELL PORTAL

BINGO Hawks CODE E XPIRES 10/1/2021

Submit Bonus Code in Self-Service at My LiveWELL for 50 Points. Learn more about prizes and points:  liveWELL Store

University Human Resources liveWELL Program E119 CRWC, Iowa City, IA 52242 319-353-2973 livewell@uiowa.edu

WE WELCOME YOU Individuals with disabilities are encouraged to attend all University of Iowa sponsored events. If you are a person with a disability who requires a reasonable accommodation in order to participate in this program, please contact liveWELL at 319-353-2973.