Mindfulness in a Time of Crisis: How focusing on the present can lead to a better future

During this COVID-19 outbreak, many people are experiencing a high level of anxiety and stress. With the many competing demands of work, home and personal responsibilities, this crisis can cause people to feel out of control and overwhelmed by the situation. In order to support our higher education leaders during these challenging times, this webinar was offered to showcase how mindfulness can be an effective tool in assisting leaders in improving their emotional intelligence, personal well-being and decision-making skills. The archived webinar brought together experienced mindful practitioners from across the SUNY System who will help you learn ways to incorporate mindfulness in your personal and professional life.

21 Days of Gratitude Challenge - AHA
Breaking the Chain of Negative Emotions - Thrive Global
Simple Strategy Will Help You WFH Boundaries - Thrive Global
Small Exercises to Stay Mindful and Calm Throughout the Day - Thrive Global
How We Can "Have Each Other's Backs" During Difficult Times - Thrive Global
The Main Tool Necessary for Sustainable Happiness - Thrive Global

The Mindful Self-Compassion Workbook A Proven Way to Accept Yourself Build Inner Strength and Thrive by Kristin Neff, PhD and Christopher Germer, PhD
Self-Compassion for Parents: Nurture Your Child by Caring for Yourself by Susan M. Pollak, EdD

Cooking provides a wonderful opportunity to be present, mindful and aware, as opposed to being distracted, stressed or overwhelmed. It is an opportunity to train the mind, to understand what it means to be in the here and now, with a healthy sense of appreciation, patience, and a non-judgmental attitude

Join Healthy for Good™ to get a Taste of Summer digital recipe booklet for a limited time.
• Science-based information.
• You-based motivation.

Dairy Free Recipes - Go Dairy Free 
40 Easy Pescatarian Recipes - Taste of  Home
Free Vegan Cookbook - Eating Veg 
Gluten-Free Recipes - Celiac.Org
Healthy Diabetic Recipes - Eating Well
Heart Healthy Recipes - Cooking Light
Vegetarian Recipes - Fruits and Veggies.Org

Share the Hope
Join the American Heart Association in participating in the Share the Hope campaign to help people during the COVID-19 pandemic.

Here's how you can help:

  1. Make a ️ ♥ with your hands.
  2. Snap a photo and post it with #NowShareTheHope.
  3. Donate online and nominate friends and family to participate

Meditation and Stress

Embodying Wonder - Kristen Blinne, Ph.D. Associate Professor, Communication Studies Affiliate Faculty, Women's & Gender Studies, SUNY Oneonta
Loving Kindness Meditation - AHA 
The Benefits of Emotional Freedom Techniques - Everyday Health
Meditation to Clear Your Mind - Great Meditation
Mindfulness Meditation Be Present - Daily Calm
Meditation For Anxiety - Goodful
Meditation to Calm an Overactive Mind Guided Meditation - The Mindful Moment
Deep Sleep Meditation Surrender - The Mindful Movement
Positive Energy Guided Meditation - Great Meditation

Meditations from Self-Compassion for Parents: Nurture Your Child by Caring for Yourself
Tending to Yourself
Self-Compassion Lifesaver for Parents
The Baggage We Inherit
Soles of the Feet
Having Your Back
You Don't Have to Control Everything
Three Minutes Compassion Space
Mindfulness at 4am
The Warm Blanket
Appreciating Yourself as a Parent

Meditations from Sitting Together: Essential Skills for Mindfulness-Based Psychotherapy
Simply Listening
Touch Points
Finding the Breath
Walking Meditation: Anchoring in the Body
Labeling Emotions
Offering Loving-Kindess to Oneself
Compassionate Being
Connecting with the Suffering of Others
Mountain Meditation
Anchor at the Bottom of a Stormy Sea
Breathing Together

Fight Stress with Healthy Habits - AHA
Tidying Up Can Help Calm Your Coronavirus Stress - Thrive Global
Stop Stress In Its Tracks - AHA
Stress and Heart Health - AHA
Stopping the Stress of Working From Home - AHA
Yoga Routine for Stress Relief - Well + Good
The United States of Stress - Everyday Health
Laughter Benefits - Thrive Global
Use This Advice to Stop a Coronavirus Anxiety Spiral - Thrive Global
Strategies to Help Your Children Cope During These Stressful Times - Thrive Global
7 Ways to Beat Burnout When Working From Home - Thrive Global
Stress and Burnout - Psychology Today

Caregiver Stress & Resources
Caregiver Stress and Burnout - HelpGuide
Caregiving Helpful Services - NHPCO
Caregiver Briefcase - APA

Feeling more stressed than usual? You’re not alone! Although stress can have lasting effects on your health and well-being, there's good news too. We can manage stress with healthy habits like getting enough sleep, being physically active and staying connected socially.

We've been helping you Move More Together, and now it's time to Be Well Together. We'll share ways to be mindful, meditate, get more sleep, and focus on self-care. Start with these top 10 tips to tamp down stress.



Thank you to our colleagues: Francine Post, Dana Viscosi, Roriann Smith and Stephenie Futch for their contributions to the Employee Wellness Program for researching and providing content to our page.

How to keep cool during warm weather workouts.

Time It Right

  • Get outside during the coolest parts of the day, like the morning or evening
  • Avoid outdoor activity from 12-3 PM, the hottest part of the day
  • Give yourself time to warm up and cool down before each activity

Stay Hydrated

  • Drink water before, during and after activities, even if you don’t feel thirsty
  • Fuel up with hydrating fruits and veggies, smoothies and infused water
  • Carry a water bottle or hydration pack with you for easy hydration

Dress for Comfort

  • Wear lightweight, light-colored clothes made with moisture-wicking fabrics
  • Lace up with breathable shoes, lightweight socks and supportive insoles
  • Protect yourself with sunglasses, waterproof sunscreen and a hat or visor

Make it fun with warm-weather activities like:

  • Swimming
  • Hiking
  • Outdoor Yoga

For more ideas on staying active, visit heart.org/movemore

Cardio Exercises

10 minutes
Equipment free - MadFit
Low impact, equipment free - MadFit
15 minutes
Fat burner circuit workout - Sarahs Day
Full body fat burn, jump free - MadFit
30 minutes
HIIT Cardio Workout with warm up - Self

10 minute core
Standing Ab Workout - Heather Robertson
10 minute abs
Equipment free ab workout - Fraser Wilson
20 minute core
Equipment free workout - MadFit
Waist Toning - Essentrics

5 minutes
Chest & Arms - TheLeanMachines
10 minutes
Tone Your Biceps and Triceps - Tone and Tighten
Equipment free workout - MadFit
Weight-Free Arm Toning - Essentrics

Legs & Thighs
Thigh Thinners - Essentrics
Quad Stretch - Essentrics

Back & Shoulders
Core Strength: Physical Therapy for the Spine - Duke University
Upper Back and Shoulder Exercises - Essentrics Workout
Shoulder Pain & Tension - Classical Stretch by Essentrics
Yoga for Low Back and Hamstrings - Yoga with Adriene

Yoga Practice
Hatha Flow Yoga For Beginners - Brett Larkin Yoga
Hip-Opening Yoga Stretches - Living Better
Yoga for Neck and Shoulder Relief - Yoga with Adriene
Yoga for Anxiety and Stress - Yoga with Adriene

Energize Your Day - tWitch & Allison
Tabata Workout - Andrea "Dre" Nichols-Everett
Lower Body Tone and Sculpt Workout - Andrea "Dre" Nichols-Everett
Full Body Workout - Uti Middleton
Sculpt and Stretch Workout - Uti Middleton
The Sofa Stretch
Loungewear Lunges
Accent Chair Dips

Recorded Well-Being Workout Videos*
Prep Your Mind For a Good Night's Rest - Sylvia Mason
Get Your Stretch On - Sylvia Mason
Tame the Day's Stresses - Sylvia Mason

Let's not forget the kids in our family!  Try the AHA's Kid's Heart Challenge - 25 Ways to Get Moving at Home
When coronavirus strikes, kids make the news - Washington Post

*DISCLAIMER: Consult your doctor before starting an exercise regimen and for modifications that best meet your individual needs. Employees who participate in the exercise classes and facilities do so at their own risk. FIT is not responsible for any injury that may occur to individuals participating in any exercise activity.



Mental Health

Did you know that suicide is one of the top causes of death in the U.S.? It's also preventable. By starting the conversation about suicide, you can fight stigma.  Knowing the warning signs and what you can do may also help save a life. If you or someone you know needs help:  Call (800) 273-8255 or Text TALK to 741741. Visit afsp.org/signs for more information. You may also reach out to FIT's Employee Assistance Program. It is a free service designed to assist employees who may be experiencing personal problems which can affect their ability to function on the job.  Call (212) 217-5600, voicemail is connected 24 hours a day and messages are retrieved daily.

Guide for understanding and preventing suicide (.pdf)
"Suicide - Having the Conversation" video
The Quell Foundation Corporate Awareness Program (.pdf)
CVS Health® website

SUNY Perks at Works

SUNY Perks at Work offers free online classes every Thursday. They are hosting more than 100 sessions, taught live by world-class instructors. Classes cover a wide range of topics including fitness, kids' classes, personal development and learning, and more.

The schedule for Thursday's Community Online Academy (C O A) is now live and you and your families can reserve your spots in as many classes as you'd like. If you do not yet have an account you can register for discounts and other perks.