Category Archives: Wellbeing

Preparing for Change

As we head into Level 2, many of us will experience mixed emotions about this change. We all respond to change in different ways, therefore it is important that we remember to be kind to ourselves and others during this transition.

Here are some ways that you can prepare yourself for change:

  • Create a list of positive outcomes: Change can be an overwhelming process therefore it is important that we think about the positive things that can occur as a result of change. Make a list of positive outcomes from this change for you to refer back to when you need a positivity boost.
  • Create a self-care plan: To remind you of the coping strategies that you can use if you ever become overwhelmed or need a break.
  • Voice your concerns: Speak to a friend or a family member about any concerns that you may have about the change, you may find that they too feel the same way.
  • Give yourself time to adjust: Be kind to yourself, change can take time to adjust to, take one day a time.
  • Celebrate small victories: During this transition it is important that we celebrate the small wins. Give yourself a pat on the back for getting up on time; for missing the morning traffic; for going to the library to study instead of staying at home; or for completing a workout; these are only a few examples.

Tips for keeping calm during stressful times

During unprecedented times it is normal to feel stressed or overwhelmed, as stress is your body’s way of responding to any kind of demand or threat. We all need a bit of stress to thrive as humans, but how we manage this is key.

Check out these tips for ways to keep calm during stressful times:

  1. Practice breathing exercises:
    Breathing is a great way of helping us to regulate our emotions. Through your breath, you can activate your parasympathetic nervous system, which will help to calm your body.

    Check out this link to learn about the 4-7-8 breathing technique


  1. Adopt an attitude of self-compassion:
    Self-compassion is about being mindful of your emotions, it is about learning to observe and notice your emotions, without fuelling the fire. By practicing self-compassion we learn to be kind to ourselves, which in doing so helps us to remain calmer.
  1. Foster genuine connections:
    Building on our connections is another great way of helping us to remain calm. Next time you find yourself experiencing feelings of stress why not reach out to a friend and tell them about it, I guarantee you will feel a lot better for it.

Self-Care reminder while Working from Home

With majority of us working from home, it is important that we remember to take some time out to care for ourselves. Practicing good self-care will help to boost our mental health and wellbeing and make us feel more energised.

If you’re feeling burnt out or simply just need a break why not give some of these tips a try:

  • Unplug and log off social media.
  • Find a comfortable study or work space away from distractions.
  • Set aside 30 minutes to be active – Check out UC Rec Centre’s facebook page for some great workouts!
  • Drink at least 8 glasses of water each day.
  • Make a 20 minutes playlist of essential tunes.
  • Reach out to friends or colleagues when you need a break.

UC Pulse Survey Results

The pulse survey was jointly created between People and Culture, Department of Management, Marketing & Entrepreneurship, School of Psychology, Speech and Hearing, Academic Services Group and Wellness Services. The survey was put together at pace and it was a fantastic example of cross unit collaboration in action.

1182 of our staff completed the first wave of the survey. This allowed for a rich gathering of data and analysis.

There were 47 staff, responding to the first pulse survey, who requested contact be made with them. Each of these staff members have been contacted directly by a member of the People and Culture team.

Each SLT member has access to their results and is working their way through the data and, in the first instance, implementing changes and providing clarity where immediate action can be taken.

Here are the results to the first survey.

It is vitally important that we continue to gather data on how our staff are doing in the current climate. This will tell us, as time progresses, where we need to focus our efforts and to see if our interventions to address issues are having a positive impact on our staff. We will be asking staff to complete the survey every fortnight.

If you haven’t already done so I invite you to respond to the second wave survey which closes this Friday 8 May.  

Ngā mihi

Rachel Dillon – Organisational Development Consultant

Jumpstart your Health and Wellbeing – a free six week walking programme

Would you like to start exercising, but are a little overwhelmed by all the high intensity training online?   No problem!    Walking is one of the safest and healthiest forms of exercise to get you started, and we’re here to help.

What is Jumpstart?
Two women walking up steps in forest walk
Washpen Falls

Jumpstart is a FREE six week walking programme that will progress you from walking nowhere, to walking 5km comfortably and safely.  You don’t need to join the RecCentre, and you can do it wherever you like!

Once you’ve completed it, you may feel stronger about hitting up the many gorgeous walks in Canterbury, once we hit Level 2.

Why join Jumpstart?
  • Having a programme with daily goals helps keep you on track
  • You’ll have a trainer assigned to you, so you can chat about anything that pops up
  • We throw in some beginner conditioning and stretching that will improve your strength and flexibility, helping you walk better
How do I join?
  • Simply download the Rec & Sport app (it’s free), and select the Jumpstart programme from the featured programmes selection.
  • This will be your programme to follow for the next six weeks.
    You can start the programme anytime you like.
  • Your first walk is just 10mins! (And we guarantee, absolutely NO BURPEES!)

If you have any health concerns, please consult your doctor or discuss with your trainer before commencing the programme.

For more information, check out our Jumpstart – Desk to 5km page.
Nga mihi

UC Rec & Sport