San Jose State University

University Personnel presents health and
well-being tips for the campus community.
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Photo by: Thriving Campus 

SJSU's Counseling and Psychological Services Department (CAPS) has partnered with Thriving Campus, an online mental health provider directory. The directory is open for faculty and staff to get connected to mental health resources in your geographic area. 
Learn More
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Are You Addicted to Doing?
Article and photo by: Kaiser 

Have you ever planned to take some needed down time on your day off, but instead of resting or doing what you intended you started a new project, got busy with something around the house, or immediately said “yes” to going out? What happened to that “down time” you planned for yourself? It never happened, and you ended up needing it even more.

Before you know it you’re caught in a vicious cycle of chasing action and reward, which makes it very difficult to stop and relax, or even focus on larger goals.

Try these steps to break a busy addiction: 
1. Set a timer to remind you each hour to take a 45-second break.
2. Let go of the thoughts you are having and turn your focus to your breathing.
3. Allow your body and mind to relax. You’ll feel calm and more focused.
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We want to hear your good news!

University Personnel would like to highlight employee good news in our Well-being Wednesday newsletters. Please share your stories with us, send us photos of an activity you participated in, share "words of wisdom" from your kids, tell us what's been helping you cope through the shelter-in-place. During these trying times, it's important to find the good in things. Your stories can help us all do that.

Not sure what to share? Here are a few ideas to get you started: How are you balancing your time between work and home life?
  • How have you been staying active?
  • A big project that you procrastinated doing for months & finally finished.
  • Something your kids have been involved in.
  • A new volunteer opportunity; a new hobby.
  • You welcomed a new baby, got engaged, got married, or other life events.
  • An act of kindness that someone did for you or you did for someone else
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A couple of weeks before the world shut down I went to my first paint night and thoroughly enjoyed it.

I was planning on going to another one but of course, that didn't happen. However, the artist who led the in-person event (Sonya Paz) decided to start doing virtual paint events. I ​wasn't sure how that would go but decided to try it and just completed my fifth one! I even did an event for my staff for Christmas where we all got to paint. It was a lot of fun.

These paint events are so different from what I normally do all day, and I find it relaxing - even though I'm definitely not a great artist. I'm learning some techniques and getting better as I go, but mostly it's a fun thing to do.

If you're interested in doing one of these I highly recommend checking out VinoPaint. They do 2-3 events per month and they mail you all of the supplies. It’s so easy! All you need is a cup of water, some paper towels, and a little free time.

Carrie Medders
University Personnel  

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Wake Up With Awareness
Article and photo by: Kaiser 

Intention is the motivation behind everything you think, say, or do. It can influence your entire day, making it more likely that your words, actions, and responses will be more mindful.

Try this practice first thing in the morning:
1. Sit up in bed or in a chair nearby with a straight spine; close your eyes and pay attention to how your body feels.
2. Take three long, deep, breaths. Let your breath settle into its own rhythm. 
3. Ask yourself, “What’s my intention today?”
4. Set your intention for the day. For example, “Today, I’ll be kind to myself, be patient with others, have fun and eat well."
5. Throughout the day, check in with yourself. Pause, take a breath, and remember your intention. 
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Healthy Eating on a Budget
Image and podcast by: United HealthCare 

This Podcast will cover the benefits of menu planning, provide shopping tips for nutritious and cost saving foods and more. 
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Healthier Eating at Work
Image and podcast by: United HealthCare 

This Podcast will discuss ways to make your meals at work healthier and cover the benefits of packing your meal and more. 
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LifeMatters by
Empathia Services

Are you experiencing anxiety with everything that's happening across the country and around the world? 

Are you worried about returning to work and trying to figure out day care for your children?

You’re not alone. There are many employees feeling this way.

SJSU has partnered with Life Matters by Empathia for your counseling and employee assistance needs. 

Contact Empathia for more information:
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Rebecca Ochoa
Counselor for Faculty and Staff

Employees are also welcome to contact Rebecca Ochoa, SJSU's dedicated counselor for faculty and staff.

Rebecca comes to us from Empathia, our Employee Assistance Program (EAP) provider. 

She is here to help and listen, so don’t hesitate to reach out!

Please note, these services are only available to faculty and staff on the state side, not those in auxiliary organizations.

Student employees may contact Counseling and Psychological Services (CAPS) for assistance. 
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Reclaiming Your Calm
Article and photo by: Kaiser

Everyone gets overwhelmed sometimes, but too much stress can be hard on your health. It’s important to find ways to offset those negative effects.

These healthy habits can help you stay cool under pressure, even when you’re pressed for time.
  • Sweat more, stress less: Symptoms of stress can create a vicious cycle between your mind and body. Exercise helps to break this cycle by relieving tension and releasing feel-good brain chemicals that fight the effects of stress. 
  • Take a break to breathe: When stress hits, try a few minutes of deep breathing. Breathe in for a count of 5, hold for 5, and exhale for 5. Repeat 10 times or until you start feeling more calm, grounded, and focused. 
  • Unplug to recharge: Your phone needs time to recharge, and so does your brain. Disconnecting from digital noise for a little while each day can help you stress less, sleep better, and spend time doing more rewarding activities
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Informational Sessions

Upcoming Webinars
  • Kaiser Permanente: Thriving Schools-Stories of the Next Normal from our Schools, Districts and Families webinar recording

  • Kaiser Permanente: Mindful Eating webinar recording. The webinar recording is good through Monday, May 10, 2021
Online Training Opportunities
Additional Resources 
  • Check SJSU Health Advisories for the latest COVID-19 and SJSU Adapt information

  • Find more health and well-being resources in MyWell-being on the UP website

  • SJSU Staff Council encourages staff campus engagement, promotes a positive staff culture and actively participates in University affairs.

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San Jose State University
One Washington Square
San Jose, CA 95192

Last Updated Aug 31, 2022