MBWR – Physical Health Resources

Sometimes when we are feeling down, low-energy or discouraged we are out of balance physically. We may not be getting enough or regular sleep or there may be a chemical imbalance or a physical illness which we are not aware of. Visiting your physician for a check-up is a good first action that we recommend.  Additionally, regular exercise, good nutrition and stress-management can go a long way to improving one’s outlook.

 * Many health plans offer wellness programs which include discounts and incentives for diet, exercise and stress-management.

1) Stress Management

• Meditation is an excellent way to bring the stress down and gain a few moments of peace and serenity. Studies show that regular meditation (even 10 minutes) can change brain chemistry and bring a sense of well-being.
• • Free and subscription-based Meditation Apps for your phone – here’s a few: Calm, Simply Being, Headspace.
  • Jon Kabat-Zinn’s Mindfulness Based Stress Reduction (MBSR) – there are many free YouTube videos.
  • Many other resources available with a simple Google search.

• Acupuncture  can help with many physical ailments from arthritis to insomnia to stress. There are numerous community acupuncture clinics with sliding scale fees in the area. There is also a school in Berkeley which provides low fee acupuncture.
  • http://www.saranaca.org/
  • https://www.bcaclinic.com/
  • https://www.aimc.edu/clinic/

• Massage can be an excellent way for some self-care. The National Holistic Institute is a massage school with a campus in Emeryville. They offer reduced rates for their massage clinic:
  • https://nhi.edu/student-massage-training-clinic

   

   

  • Positivity/Gratitude Programs – Awakening Joy is an internationally recognized course that started here in Berkeley designed to awaken joy through exciting themes and practices that incline the mind toward well-being and deeper insight  – pretty reasonable at $280 for a 6 month program ($200 for groups) – and a caveat that expense shouldn’t be a limiting factor for participation (sliding scale?).  https://awakeningjoy.info/aboutOrigTheCourseMoreSchedule.php

  2) Nutrition/Diet

  

   

  UC Berkeley has a great set of resources that are visible to the public with both Nutritional guidelines and resources but also an Eating Well section with many excellent articles and recipes.

  *Note – this is an internal UCB employee resource so you will not be able to “ask the dietician”. https://uhs.berkeley.edu/facstaff/wellness/nutrition-programs/nutrition-resources

   

   

  3) Exercise

   

  
  More from UCB’s employee site on General Fitness including walking, yoga, injury prevention, exercise and weight management programs https://uhs.berkeley.edu/facstaff/wellness/active-work/physical-activity-resources

  • Feldenkrais – gentle movement for all ages and
    physical abilities: http://www.communitymovementfeldenkrais.com/

  
  Yoga is a tried and true gentle or strenuous exercise and relaxation method. There are so many resources we couldn’t begin to list them all. Try a local senior center (often available to non-seniors) for a low priced class. Many free classes available online. Here are two sources:

  • • • • • https://www.fitnessblender.com/
          • http://www.doyogawithme.com/

   

   

  4) Addiction

  Often stigmatized, substance abuse is a disease that many people suffer from in silence and shame. Many companies offer Employee Assistance Programs (EAP) with rehab programs. If yours does not or you do not have wellness benefits, here are a few local, reputable rehab programs as well as local 12-step groups: 

  • Merritt Peralta https://www.sutterhealth.org/find-location/facility/merritt-peralta-institute-mpi-treatment-services

  • Newbridge Foundation (north Berkeley) https://www.newbridgefoundation.org/

  • Twelve-step support groups are numerous and provide support and programming for many disorders. These groups are anonymous, free and proven effective.

    • Alcoholics Anonymous https://eastbayaa.org/

    • Alanon (friends and family of alcoholics/addicts–includes parents groups) https://www.al-anonbythebay.org/meetings.htm

    • Codependents Anonymous https://www.sfbaycoda.net/
      https://www.al-anonbythebay.org/meetings.htm

    • Narcotics Anonymous https://www.naalamedacounty.org/

    • Overeaters Anonymous https://www.eastbayoa.org/

    • Debtors Anonymous https://www.norcalda.org/

    • Gamblers Anonymous https://norcal-ga.org/

    • Sex & Love Addicts https://www.slaa-sfeb.org/

    • Internet & Technology Addicts Anonymous https://internetaddictsanonymous.org/