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Daily Dose of Wellness


Daily Dose of Wellness is a friendly way of helping you to cope through the coronavirus (COVID-19) situation during this time.
Wellness by Design wheel slide


These tips are guided by utilizing the principles of the Eight Dimensions of Wellness.

  • Emotional

    Emotional Health

    Emotional health affects how you think, feel and act, and is a vital component to your overall well-being. Caring for the emotional side of yourself is essential if you are to cultivate a positive outlook on life and manage your emotions, whatever life throws at you. The good news is that it doesn't have to take a lot of time or effort. Making a few small changes can help your emotional wellness. View 10 ways to improve your emotional health.
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    Mental and Behavioral Health

    As a part of SNC Dance Marathon’s Awareness Week, please take a moment to view the presentation linked below. It is filled with mental health facts, resources and many opportunities for mental health breaks including printable coloring sheets, DM’s own Spotify playlist and more. Click here to view the “Shine Through” presentation.
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    Election Stress Kit

    During this current election climate, these tips and resources can be used to help manage stress.

    • Unplug: Limit your consumption of social media and the 24-hour non-stop images.
    • Be Present: Use reflection to recognize your inner thoughts and feelings.
    • Refuel: Focus on restoring yourself with rest and healthy food.
    • Connect: Engage with supportive friends and allies.
    • Do Something: Channel what you’re feeling into positive, meaningful activity.

    Take advantage of this Election Stress Kit resource now!
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    Managing Stress

    Understand your stress: Stress can be different for everybody. By understanding what stress looks like for you, you can be better prepared and reach for your stress-management toolbox when needed.
    • Identify your stress sources: What causes you to be stressed? Is it work, family, change or another trigger?
    • Learn to recognize stress signals: We all process stress differently, so it is important to be aware of your individual stress symptoms. What are your internal alarm bells? (sweaty palms, irritability, difficulty sleeping)
    • Recognize your stress strategies to add to your toolbox? What is your tactic for calming down?
    • Implement healthy stress-management strategies: Find a reflexology video for a stress-reducing hand massage.
    Here is a helpful article: 5 Tips for Managing Stress in College and Staying Healthy 
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    Positive Psychology

    GoodTherapy.org says we are hardwired to pay more attention to negative experiences. People sometimes don't know what influences the happiness in their lives from one event to the next. A person may not be able to identify specific emotions during an experience, but they might clearly recognize these emotions when they reflect upon the experience later. Positive psychology aims to bring a person’s attention, expectation and memory away from the negative. It focuses on the positive in an attempt to achieve a balanced perspective. View Positive Psychology Prompt Cards featured on the Therapist Aid website to get started on your path to positivity!
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    Explore Your Strengths

    Those who know their strengths and use them frequently tend to have more success in several areas. They feel happier, have better self-esteem and are more likely to accomplish their goals.

    To use your strengths effectively, it’s important to have a clear idea of what they are, and how they can be used. Some of your greatest strengths might be easy to recognize, while others go unnoticed because they feel ordinary to you (even if they aren’t). Use the worksheet to identify your strengths and the ways you use them. You also can explore new ways to use your strengths to your advantage.
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    7 Science-Based Ways to Cope With COVID Anxiety

    Ongoing uncertainty has caused anxiety. Here are some tips on how to manage these challenging times.

    1. Practice dealing with uncertainty by facing uncertainty step by step. Try easing back on certainty-seeking.

    2. Tackle the anxiety paradox, "What you resist, persists."

    3. Transcend existential worry by grounding yourself in finding purpose the here and now.

    4. We are resilient. We have gotten through this so far, and have overcome many obstacles before!

    5. Assess the threat realistically by taking precautions, but not assuming everyone is going to be impacted.

    6. Self-care works! Remember mindfulness and relaxation practices.

    7. Ask for help! CAPS is here to talk whenever you want to.
    Email the office at counseling@snc.edu or visit our website at Counseling and Psychological Services

    For more, read “7 Science-Based Strategies to Cope With Coronavirus Anxiety”
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    Grounding Yourself

    A quick way to keep yourself in the moment during these unsettling times is the 54321 Grounding technique. Just take a few deep breaths and then do the following:
    • Identify 5 ITEMS in your surroundings that you can see and describe them in detail (size, weight, color, texture).
    • Identify 4 SENSATIONS you feel in your body (hair on cheek, socks on your feet).
    • Identify 3 SOUNDS you hear as you sit still (clock ticking, heartbeat).
    • Take 2 DEEP, CLEANSING BREATHS in through your nose and out through your mouth.
    • Identify 1 THING YOU ARE GRATEFUL FOR in your life at this time.

    Remember: SNC Counseling & Psychological Services are available for virtual meetings during this time.
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    Coping

    Therapy Assistance Online (TAO) is offering free resources. In response to the COVID-19 outbreak, many people are struggling with worry and anxiety.  To help everyone cope, TAO is making mindfulness exercises available to those in need through this difficult time. Click here for TAO Connect exercises
    TAO also offers "Coping Through Coronavirus". Click here to access these vimeo short videos

    TAO is available to all SNC students, staff and faculty. Visit the Counseling and Psychological Services webpage and follow the TAO icon to create an account for access to digital self-help and therapy tools.
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  • Intellectual

    Improve Your Intellectual Health

    Intellectual wellness expands your knowledge and skills. Here are some tips to improve it while on campus:

    1. Learn a foreign language: Expand your knowledge past the foreign language requirement. Try a free app such as Duolingo, where you can work at your own pace and learn multiple languages.

    2. Play a game: Instead of watching TV at night, play a game that makes you think. This includes board games, cards or puzzles.

    3. Journal: This is a great way to identify your feelings and understand yourself more while exposing yourself to deeper thinking. All you need is paper, a pen and your thoughts!

    For more inspirational tips visit Eight Steps to Increase Your Intellectual Wellness.
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    Bird By Bird

    The intellectual challenge at the end of the semester is to focus, even on a small part of the task, then simply start, one step at a time. Anne Lamott knew this when she wrote, “Thirty years ago my older brother, who was 10 years old at the time, was trying to get a report on birds written that he’d had three months to write. It was due the next day. We were out at our family cabin in Bolinas, and he was at the kitchen table close to tears, surrounded by binder paper and pencils and unopened books on birds, immobilized by the hugeness of the task ahead. Then my father sat down beside him, put his arm around my brother’s shoulder, and said, "Bird by bird, buddy. Just take it bird by bird."
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    Cultivate Your Curiosity

    Today we come to the Intellectual dimension in our "Wellness by Design" series. This might seem like an area that all of us have covered—we are at a college, after all! But intellectual well-being means that we continue to cultivate our curiosity, creating the space to enjoy the arts, read books for pleasure, or perhaps study another language. 

    Watch an opera, streaming free at the MetTour an art gallery in one of the world's great cities. Drop in on the Acropolis, the Baseball Hall of Fame, the National Women's History Museum, or just get lost in Google Arts and Culture. Have fun, stay curious, and stay well.
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  • Spiritual

    40 - A Video Of Jesus In The Wilderness

    Simon Smith offers a poignant depiction of the 40 days that Jesus spent in the wilderness (Matthew 4) through a series of images set to music. His rendering, called "40," is a reflection on the self-examination everyone is invited to during the Lenten season when people accept their shortcomings and limits in order to embrace a more complete reliance on God and each other.
    View  40 - a lenten reflection
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    Yoga and Mindfulness

    Yoga with Adriene provides high quality practices on yoga and mindfulness at no cost to inspire people of all ages, shapes and sizes.
    Practice other forms of mindfulness by joining a community contemplation group on Tuesdays from 8:15-8:30 a.m. and Thursdays 12:40-12:55 p.m. through Zoom.
    Also, practice yoga with Yoga in the Hall from 4-5 p.m. on Thursdays on the second floor of the Mulva Family Fitness & Sports Center.
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    Sacred Space

    Inspired by the spirituality of St. Ignatius of Loyola and created by the Irish Jesuits, Sacred Space will “guide you through a session of prayer, in six stages, including preparing your body and mind, and culminating in reflection on a scripture passage chosen specially for the day.” It is an excellent resource for slowing down and getting in touch with God and God's presence in your life. Visit: Sacred Space, Your daily prayer online
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    Radical Compassion

    The Rev. Richard Rohr’s daily meditations are recommended for people who desire deeper engagement with the prophetic voices of Christianity around issues like racism, poverty, meditation, inter-religious dialogue and more. Rohr is a globally recognized Franciscan priest, in the Christian wisdom tradition. He founded the Center for Action and Contemplation (CAC) in Albuquerque, N.M. His teaching is grounded in the Franciscan alternative orthodoxy – practices of contemplation and self-emptying, expressing itself in radical compassion, particularly for the socially marginalized. Click here to subscribe to receive his daily meditations.
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    Lament and Compassion

    The Psalms and the Gospels remind people that lament is an essential part of the sacred journey through life and that sorrow is the right response to suffering. Compassion and hope call communities to stand alongside those who weep and mourn. In this spirit, a group in Chicago is gathering virtually on Wednesday nights at 8 p.m. to sing and pray through lament, and SNC is invited to join the gathering or watch previous recordings.
    If you want to express your lament more personally, contact the Emmaus Center staff at emmaus@snc.edu to schedule a time to talk.
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    Walking Guides

    The Emmaus Center recognizes that many of us are now finding great meaning on walks through the areas where we live. Walking is a spiritual practice common to many of the world's religious traditions, including the Camino de Santiago for Christians, pilgrimage to Mecca for Muslims, and the Exodus stories and pilgrimage to Jerusalem for Jews. Walking journeys can be sacred invitations to reflect on our deepest values and commitments during times of disorientation. As you walk, the Emmaus Center invites you to reflect on the wisdom of a few guides especially relevant to the present. A new walking guide will be presented each week of the semester.
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    Norbertine Chant

    One of the eight dimensions of wellness is the spiritual dimension. For nearly 900 years the Norbertines have gathered together daily to chant the Divine Office. Today the Center for Norbertine Studies invites you to join with the Norbertines from St. Michael's Abbey in Silverado, California, as they chant their praise to God. Regardless of your religious affiliation, may the music provide solace and calm your spirit during these difficult days. The title of music track: Anon: Missa in Nocte - Introit
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  • Environmental

    The Power of Plants

    Your new roommate ... in plant form! Do you have plants in your living space? According to College News, “Having a houseplant in your living space is scientifically proven to boost productivity, whilst also improving your mood.” The article at goes on to explain the five easiest plants to care for. Read more at:  5 Reasons to Have Houseplants in Your Dorm Room
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    Benefits of Being Outdoors

    Nature boosts student motivation and competence. As SNC navigates this unique semester, you are encouraged to use outdoor spaces to study, take a break and relax. Favorite outdoor study/hangout locations are the hammock lounge located near the Campus Center and the docs and the gazebo along the river. Tie those shoelaces and go find your cozy outdoor spot on campus! Here is an additional source for this topic:  The Benefits of Learning Outdoors
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    Safe Disposal of Old Medication

    Medications are not recyclable, but responsible medication disposal is crucial. The easiest, and often safest, way to dispose of expired or unwanted medication is through drug take-back or mail-back programs. Most police stations have secure receptacles you can use to safely dispose of medications properly. Most non-addictive medications can be disposed of in your household trash. Here are recommended steps:
    • Put medication into a sealable plastic bag.
    • If the medication is a solid, dissolve with water. Add coffee grounds, cat litter or saw dust
    • Place sealed bag in trash.
    The FDA has tips at:  Where and How to Dispose of Unused Medicines  
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    Summer Weather Watches and Warnings

    The National Weather Service and St. Norbert Campus Safety would like to remind you of the difference between thunderstorm watches and thunderstorm warnings as well as the difference between a tornado watch and a tornado warning. Please see: The St. Norbert Campus Emergency Notification System (CENS) only will be activated when the National Weather Service has issued a tornado warning for Brown County.
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    Safe Battery Disposal

    The next time you need to get rid of a battery, do it in a safe way. The Wisconsin DNR has shared an article titled “The Proper Handling of Used Batteries” that has lots of useful information and links.
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    Eco-Friendly Lifestyle Tips

    The environmental dimension includes the following:
    • Understanding how your social, natural and built environments affect your health and well-being.
    • Being aware of the unstable state of the earth and the effects of your daily habits on the physical environment.
    • Demonstrating commitment to a healthy planet.
    Read “Ten Easy Ways to Live a More Eco-Friendly Lifestyle” When reading the article, think about these ideas and others of your own for things to implement in your home environment.
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    Creating Safe Zones at Home

    Dividing your home into a “Buffer Zone” and a “Living Zone” can help lower the risk of bringing the virus into your house. Simply, the Buffer Zone is the area between the entrance and the living space (ex. entrance hall), and the Living Zone is the area you eat and live in (ex. dining room, bedroom). Be sure to remove any items that may have come into contact with the virus – such as your shoes and outerwear – in the Buffer Zone to prevent the virus being carried into your clean Living Zone. Consider placing a laundry hamper or a trash bin in the Buffer Zone for convenience.

    Doing this little pre-planning means less areas to clean, which means using less cleaning products, which in turn means less negative impact on our environment. Win, win, win! For more simple tips follow this link to COVID-19 101: How to stay safe, healthy, and eco-friendly
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    Protecting Yourself From Zoombombing

    If you are using virtual platforms such as Zoom, be sure to review and ensure it meets your privacy needs. There have been more incidents of "Zoombombings," unwanted intrusions into a video conference calls by others, which cause disruption.To assist in protecting yourself or others in attendance at a Zoom meeting, here are some helpful tips:
    • Schedule meetings using the password feature. This will prevent unintended participants from joining the meeting.
    • Use the waiting room feature, which allows the host to review participants before starting the meeting.
    Learn more at How to Prevent Zoom-Bombing
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  • Social

    Social Connectedness

    Look into this article for ways to stay connected during a time of social distancing:  Social Connection in a Time of Social Distancing
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    Live Virtual Entertainment

    The state is slowly reopening this summer, but there are still lots of entertainment options presented live on Facebook by Degy Booking. They present a live program every Friday night. There are videos of previously aired virtual programs, too! Check it out!
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    Norbertine Leadership Service Awards

    The Norbertine Leadership & Service Awards recognize selfless devotion to improving St. Norbert College and the greater community; to going above and beyond in appreciating human differences; to establishing connections between students, faculty and staff; and to living the college mission. Please join the office of leadership, student engagement and first-year experience as we virtually present the Norbertine Leadership & Service Awards: ---
    Choose live entertainment for next year! Entertainment 2 Knight Activities! Comedy, music and more ... E2K brings a wide variety of music, comedy and special events to campus throughout the year. All events are free to the St. Norbert College community. Give us your feedback on potential acts that E2K is looking to bring to campus next year. You can find short videos of these acts at the Entertainment 2 Knight Facebook page during the dates of April 15th through to April 21st.
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  • Physical

    Preventing and Treating Tick Bites

    As summer turns to fall, now is a great time to enjoy the great outdoors. But insects are generally unwelcome visitors. Here are some helpful tips to prevent and treat ticks.
    Outside:
    • Avoid contact with high grass and leaf litter, even in your own backyard.
    • Walk in the center of trails.
    • Treat clothing and gear with products containing 0.5 percent permethrin.
    Inside:
    • Shower (and do a tick check) within two hours of coming indoors to reduce risk of Lyme disease
    • Tumble dry all clothes on high heat for 10 minutes to kill ticks.
    Visit the CDC website for more information, including an easy-to-follow diagram for tick checks.
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    Exploring Local Parks

    Safely enjoy some fresh air, exercise and natural surroundings in your local park system. Just make sure you wear a mask, maintain 6 feet social distancing and check the park websites for up-to-date restrictions before venturing out. Brown County has more than a dozen options, from parks to hiking trails. If you're near the Fox River, enjoy beautiful views and easily social distance with a kayak/canoe. Wisconsin has dozens of parks and is also home to national scenic trails (Apostle Islands, Ice Age, North Country and Saint Croix), all ready for your next adventure, even during COVID-19! ---

    Healthy Eating During Quarantine

    It can be tricky to find healthy foods to eat when you’re studying and working from home. For quick snacks, try healthy popcorn (not microwaved), nuts or fruit dipped in nut butters, tuna or salmon packets paired with high-fiber crackers (use dried herbs to add flavor), or fresh veggies dipped in hummus.
    Make sure each meal has a source of protein and fiber. Canned beans are versatile, shelf-stable, and inexpensive (ground turkey and chickpeas tacos, sweet potatoes and black beans, grain bowls). Chop your fresh veggies before storing in the fridge to easily add to meals, grab for snacking, or roast in the oven to bring out flavor for a side dish. Courtesy of the Cleveland Clinic.
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    Exercising While at the (Home) Office

    Aim for 150 minutes of physical activity per week (20 minutes a day). Move during household chores (squats and conference calls, heel raises and washing dishes, dancing and commercials). Do an extra flight or two of stairs to get your heart rate up. Enjoy a 15-minute walk for your physical and mental health (use walking meditation apps). A lot of sitting and increased worry have a negative impact on physical health. Get up every hour and stretch a few muscles. Take at least four inhales and exhales of equal length. Learn more on how to "weave exercise into your schedule."
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  • Financial

    Five Tips for Students on a Budget

    Financial wellness is a feeling of satisfaction about your financial situation. College students have a lot of demands on them financially. Here are five tips that can help you achieve financial well-being.
    • Work during the summer, if you can.
    • Spend 15 percent less than you make.
    • Plan for expenses.
    • Set something aside for the unexpected.
    • Start saving some of your income now, for later.
    Find out more by visiting The University Network.  
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  • Occupational

    Top 5 Employability Skills

    Did you know that hiring professionals indicate that the following skills have taken on greater importance since the pandemic? In order of importance:

    1. Adaptability and flexibility
    2. Communication
    3. Critical thinking and problem-solving
    4. Collaboration and teamwork
    5. Time management

    To learn more about how these are defined and how you can gain these skills, please check out the four-year plan or career readiness developed by Career & Professional Development. Then, schedule an appointment so the office can help you translate your experiences or find new ways to develop these skills.
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    Career Strategies

    Top 10 career strategies for freshmen and sophomores:

    1. Keep your grades up
    2. Identify your interests, skills, values and personal characteristics
    3. Actively explore career options
    4. Become active in extracurricular activities and clubs
    5. Get involved in community service
    6. Develop your computer skills
    7. Develop your writing skills
    8. Complete at least one internship in your chosen career field
    9. Gain an appreciation of diversity through study abroad, foreign languages and course
    10. Use your career center all four years!

    Let Career & Professional Development help you! The CAPD staff love working with students.
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    Career Advice in a Virtual World

    It is never too early to explore your career options, even in the midst of a global pandemic. The National Association of Colleges and Employers has a ton of great advice. Learn more at: "Advice for College Students: How to Maximize Your Career Development During Covid-19"
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    Navigating a Virtual Job Market

    Occupational wellness refers to our ability to feel fulfilled with our jobs and career paths, without sacrificing work-life balance; it's about being involved in work activities that allow you to show your talents and skill set. Here are some resources that will help all who are seeking employment:
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