Support in Challenging Times – Tips and Advice

 

The measures being taken to contain the spread of the coronavirus are a major influence on our everyday lives. Instead of working from our usual workplaces, many of us are working from home. Restrictions on daily life are considerable, some have to care for children and others are concerned about elderly or ill family members. The situation is new for all of us and can be quite stressful – we miss our normal, everyday lives, social contacts and relationships.

At this time, is important that you take responsibility for the others’ wellbeing, and that you take particularly good care of yourself. Here are a few tips:

What you can do for yourself

  • It is certainly important to stay well informed. But try to arrange for breaks in news, social media, etc., so that you are not overly or constantly troubled by too much and perhaps contradictory information. Seek to obtain information from reliable sources (www.infektionsschutz.de).
  • Make sure you are in balance - relaxation exercises (you will find some suggestions below) and physical activity (walks, cycling, jogging in the fresh air, or indoor fitness exercises) are particularly beneficial. Soak up the sun and watch the spring come in gradually in spite of everything.
  • Make sure you get enough sleep, try to maintain a sleep-waking rhythm that suits you, eat and drink regularly and healthily.
  • Stay in touch with family, friends, colleagues. Exchange ideas, inspire and motivate each other or get involved in your neighbourhood to an extent with which you are comfortable. Especially in uncertain and stressful times, community and mutual support are an important buffer against stress. Phone and video calls are often more personal than text messages. Think also of those who may be more introverted or shy and who are less likely to initiate contact.
  • Try something new or rekindle old passions, such as making music, cooking, origami, reading, photography or creating a photo album, creating and sharing new playlists...

Physical exercise: tips and offerings

At this time, we are unfortunately not as mobile as usual. To keep you fit in spite of this, we would like to recommend our videos on exercising at work:

Further links:

We are especially pleased that our own colleagues are thinking about how they can support you in this challenging time. For example, Ms. Köhler, who is a yoga instructor in addition to her work at the university, has produced this video for an active break (in German):

Nina Köpplin, a longtime trainer in the university athletics programme, is also happy to make videos available for you on her Instagram account. You can find them under "nina_trainer_bamberg".

University athletics – online offerings from the Allgemeiner Deutscher Hochschulsportverband – adh (German University Athletics Association)

As a contribution to maintaining the physical and mental health of university members in times of reduced social contacts and limited access to sports and leisure facilities, the Allgemeine Deutsche Hochschulsportverband (adh) has put together an online service that enables students and university staff to keep moving. The collection includes stimulating videos with exercise instructions and a selection of live online courses from member universities. (In German.)

https://www.adh.de/service/hsp-onlinekurse/

Advisory services

Counselling hotline of the University of Bamberg’s Psychotherapeutic Outpatient Clinic

Counselling hotline for everyday coronavirus assistance

IhDo you lack structure in your everyday life?  Do you feel lonely?  You need someone to talk to?
Social distancing, existential fears, lack of daily structure: the coronavirus crisis presents us with new psychological challenges, whether or not we are healthy or have pre-existing conditions.
And sometimes you just feel the need to talk to someone about it.
Beginning 7 April 2020, the interns at the University of Bamberg’s psychotherapeutic outpatient clinic are offering a consultation hour in which you can get free advice on the daily challenges posed by the coronavirus crisis. Here you can get help on topics like daily structure, loneliness, excessive demands, fears and depression.
But we also have an open ear for other everyday topics that are currently on your mind. Together we can develop initial approaches to solutions or work with you to find the resources you need.
We are available by telephone every Thursday from 12:00 p.m to 1:00 p.m. at +49 951 8632000.

Flyer(173.6 KB)

“Cabin Fever Hotline” and Caritas counselling

In addition to telephone and online counselling, the Caritas advice centre also offers a "cabin fever hotline". More information (64.8 KB)(in German).

If you have ideas or suggestions that might be interesting and helpful for your colleagues, please contact University Health Management.