Wellness Corner – February 16th

by | Feb 16, 2021 | Wellness Corner

Dear Wellness Community,

February 26th is “Thank a Resident Day” and we want to be sure to honor all the hard work that residents and fellows do throughout your training. You all keep superhuman hours (or maybe you would say inhumane depending on the week…) and yet you are enthusiastic, compassionate and studious through the stresses of working in our imperfect hospital system.

We in the Wellness Service see how much effort you put into aiming for the best versions of yourselves every day. You are an indispensable part of hospital care, often doing the engine work of carrying out patient plans. Thank you for choosing to dedicate time and energy to the important field of health care. There are some treats on the horizon, so look out for that as the day approaches.

It’s Black History Month, and there are some special events listed below including a special screening of Black Men in White Coats and a conversation with Dr. Dale Okorodudu to follow, as well as the NURF Diversity Lecture Series with Dr. Ben Danielson. You won’t want to miss these so mark your calendars now!

I’m writing as snow flurries run across my window, and as a midwesterner, I can’t help but be delighted. I’ll enjoy these days and then head to the mountains for the real deal. If you need your dose of winter wonder, grab your nordic skis or snow shoes and check out the snow parks only an hour from town!

Julia Kocian
This week’s Wellness Corner authored by:
Julia Kocian, LICSW, MPH
GME Wellness Counselor
Monday – Friday at UWMC Montlake
206.543.6408
jkocian@uw.edu

Submit a Wellness Service Testimonial
Got Feedback?

Wellness Corner Quick Links

Nominate a Wellness Wonder
UW Medicine Peer to Peer Program
Lactation Stations on Every UW Campus
UW GME Parenthood Peer Mentorship Program
Discounts & Coupons for Residents & Fellows
GME Wellness Counseling
Confidential, FREE and Unlimited!
Contents

Black Men in White Coats UW Medicine Screening

UW Medicine is co-sponsoring the presentation of a documentary “Black Men in White Coats,” which will be available for viewing between Feb. 27 and March 3. The documentary dissects the systemic barriers preventing Black men from becoming medical doctors and the consequences to society at large.

A discussion with Dr. Dale Okorodudu, the executive producer of the film, will take place at 5 p.m. Wednesday, March 3. To register for the (Free) film and event, visit Black Men in White Coats.

 

What’s Cookin’?

Welcome to a new segment of the Wellness Corner where we’ll share our recipes from GME staff as well as from you all! Please send your favorite dishes with your comments to Dipti (diptic@uw.edu) or Julia (jkocian@uw.edu) for future issues.

We’re kicking it off with Lemon Chicken Piccata from Lani Wall at GME. Lani says “I love this recipe. I have revised it quite a bit to be a healthier version.  I use Zucchini noodles and I either bake or grill my chicken and don’t dredge it in flour. I use milk instead of heavy cream and I rinse my capers to get rid of as much sodium as possible. I also add asparagus. “

 

First 100 Days

Join KUOW journalists for political analysis in March, April and May!

Good News!

Creative public health workers wouldn’t let doses go to waste!

Zen Doodles

A doodle idea! Thanks Tammy Ramirez for this find!

Black Lives Matter

  • Check out Adrian Brandon’s powerful collection of work entitled “Stolen”. He spends one minute creating each portrait for every year of life lived by its subject.
  • Donate to important causes like this one, which helps with bail costs for those who can’t afford them or this one, which focuses on the health and wellness of black women of all ages.
  • Here’s a delightful snippet from Quinn Norton’s concise and accessible essay “How White People Got Made”:

    When I think, “why don’t I have a jet car and live in Alpha Centuri by now?” I think this is because the people that would have invented sky cars and interstellar travel were born black in Detroit, or in rural India or in the medina in Algiers in the 1950s, and spent too much time figuring out how to eat and not get killed to invent my damned skycar.

    Read on here.

UWNURF Diversity Lecture Series

Dr. Ben Danielson will be the featured guest speaker for the UWNURF Diversity Lecture Series.

Date:  Monday February 22

Time:  6:30-7:30 PM

Zoom:  Join Zoom Meeting

Blursday Again?

Oxford’s notes on language for 2020!

This is Love

A podcast to warm your heart.

6 Feet of Separation

A newspaper for kids, by kids!

Mindfulness Minute

  • If you are ready to turn over a new leaf, or just need some structure to get your mindfulness practice going, try this FREE course with teachers Tara Brach and Jack Kornfield.
  • Take a crash course on Mindful Self-Compassion with the Center for Child and Family Wellbeing, FREE February 19th at 2pm-3pm. Register here.

  • For those who want to relax while listening to discussion of cereal, you can tune in to the Empty Bowl Podcast –thanks to Michelle Chee for this rec!

Entertainment

  • There are lots of UW fitness offerings to be had, but I’m spotlighting FREE Vinyasa Yoga, Wednesday nights at 7pm, because many of you may actually be available to join that one–mix up your regular post-work wind down, and give it a try.
  • Check out this absolutely incredible group of singers from Durban, South Africa, called The Joy. Their harmonies will buzz through you.
  • The feminine side of rage is explored in this vengeful, violent, gorgeous SIFF education event! (Feb. 23rd at 6:30, $15)

Gems from Treasure Valley

  • Get your runs in at Bogus Basin! This is the peak time for powder and you might even catch some unexpected sun at the top!
  • Order to go from Water Bear and treat yourself to a simple snack and a hand crafted beverage.

Got Feedback for Us?

We’d love to hear it!  Share your thoughts about the Wellness Corner, suggestions for future events, discounts or articles to highlight, or anything else you’d like to share.  Please email your thoughts to Dipti Chrastka (diptic@uw.edu) and/or Julia Kocian (jkocian@uw.edu).

Wellness Corner – January 19, 2021

by | Jan 19, 2021 | Wellness Corner

Dear Wellness Community,

Welcome to 2021!! We are in a New Year and a new decade. 2020 has been a long and arduous year for most everyone. We were challenged with a raging pandemic, racial unrest, police brutality, a tense election season and post-election challenges, limited social events, lot of Zooming, culminating in some positive news of a vaccine.

Some of us make resolutions each year. Believe it or not, New Year resolutions have their origins in Babylon over 4,000 years back. They have typically centered on bettering ourselves, losing weight, meeting our goals and so on. More than half of us do not succeed in meeting our resolutions by February.   What if we create a reframe for our usual yearly resolution?

Maybe we can think of what we aspire for our future. It may not be about transforming ourselves, but rather finding joyful moments in the small actions we take. For me, it is watching the zoo show, knitting a cozy blanket, Zooming with family, watching the hummingbirds find warmth and nutrition as they flit around the patio, trying out a new recipe or playing a game of Scrabble.

What is your reset? What do you hope to try in 2021?  This month’s Wellness Corner shares some fun trends you can try, activities to do virtually, celebrate with others, volunteer, enjoy the slowly increasing daylight around you and perhaps participate in a new challenge.  

 

Dipti Dipti Chrastka

This week’s Wellness Corner authored by:

Dipti Chrastka, LMFT

GME Wellness Director Monday – Friday at Harborview 206.744.0655 diptic@uw.edu

Submit a Wellness Service Testimonial
Got Feedback?

Wellness Corner Quick Links

Nominate a Wellness Wonder
UW Medicine Peer to Peer Program
Lactation Stations on Every UW Campus
UW GME Parenthood Peer Mentorship Program
Discounts & Coupons for Residents & Fellows
GME Wellness Counseling Confidential, FREE and Unlimited!
Contents

Some Fun DIY Trends to Try

  • Hot Chocolate Bombs: You can make your own and decorate them. Perfect for a cold or rainy day! (See my daughter’s in the image to the right.)
  • Knitting gives MH a boost. Here is a new fun knitting idea. Finger Knitting.
  • DIY Bath Tea – Unwind after a hard day of work with a Bath tea sachet.
  • Make yummy gumdrops right at home.

Black Lives Matter

  • Honoring MLK Jr Day, there is a Virtual Panel on moving racial equity forward via philanthropy. Jan 21 at 6 pm Free and Online. More info here. You can also celebrate MLK virtually with UW Med., here.
  • Movies to support BLM: from 1920s through the 2020s are available free on Netflix.  
  • So you want to talk about race with your children. Here are some tips.

Gingerbread Contest Winner!

Congrats Braiden (Emergency Medicine) for the winning entry for the Gingerbread creation. We love the creativity! (and we can’t believe you made it from scratch!) Your pizza prize will be delivered when it is safe to do so. Thanks!   

Meatless Mondays at Starbucks

$2 off any meatless breakfast sandwich or wrap through Jan. 2021!

Museum of Flight Blood Donation

Donate and you can receive 10% of the store and 50% admission discount code to the MOF. 

Free Fries Friday!

Free fries with the app and a $1+ order at MacDonald’s!

Medicine in Motion

Thanks Brian Ward for this entry! Medicine in Motion (MiM) is a national nonprofit organization with a new UW medicine chapter whose mission is to address medical burnout through fitness, philanthropy, and interdisciplinary community building. We put together activities, competitions, and events for students, trainees, and faculty with this mission in mind and would love for you to join us!  When? January 4th – 31st  Who? All medical students, residents, and faculty.  How?  Sign up HERE, then simply track your steps using your phone, watch, or pedometer. You can enter your step count in this Google Form. Not into walking or running? You can also use this form to convert whatever physical activity you enjoy into steps: Step Converter  At the end of the month, we’ll crown the winners of the 2021 UWSOM Step Challenge!   

Mindfulness Minute

  • Mindful Intention Setting Activity (ideal to begin the day with): Find a comfortable place to sit. Find a posture that works best. Close your eyes and take 3 long, deep breaths. As you settle into your rhythm, notice yourself breathing. Then ask yourself these 3 questions: 1. How do I want to express myself/show up today? (Values I will uphold and display) 2. How can I be more connected? 3. One thing I can let go of today? Mindfulness Activity for Children: “Belly Buddies” Have your child pick a small stuffed toy for this activity. Have them lay on their back and have the toy on top of their belly button. Have them take a deep long breath through their nose and then exhale through their mouth. Experience the feeling of the toy move up and down with each breath.

90-Day Habit Challenge

Make 2021 count with building a new one.

Soar with Eagles

FREE Arlington-Stillaguamish Eagle Festival from Jan 23 through Feb 7th

Hikes With Kids

Get outside with the whole family!

Entertainment

  • Seattle Waterfront Park light sculptures on Pier 62 (through Jan 31) Free. 
  • Lunar New Year Celebrations: Year of the Ox on Feb 12th. Exhibit at The Wing in Seattle. $17 from Jan 19 through Jan 25 from 10 am to 6 pm. 
  • Bellevue: Bellevue Square. Sat and Sun Jan 2 through Jan 31 (Free) Virtual celebration 
  • Others are celebrating around the world too: there is Kite flying (Gujarat, India) to celebrate summer solstice and approach of harvest and the Dolomite Balloon festival in Italy.

Gems from Treasure Valley

  • Adult Comedy night Improv show. Ages 18 and up. $15  
  • Bring your kids (12 and under) to a fun maze of tunnels, nets and slides. Separate area for toddlers. Sundays in January from 11 am to 5 pm 
  • Sleigh ride fun in Garden Valley 
  • Flannel Class: Design your own flannel. Jan 31 at 1 pm. 

Got Feedback for Us?

We’d love to hear it!  Share your thoughts about the Wellness Corner, suggestions for future events, discounts or articles to highlight, or anything else you’d like to share.  Please email your thoughts to Dipti Chrastka (diptic@uw.edu) and/or Julia Kocian (jkocian@uw.edu) and/or Andrei Dandescu (andreid@uw.edu).

Wellness Corner – December 15th, 2020

by | Dec 15, 2020 | Wellness, Wellness Corner

Dear Wellness Community,

This is a time when we are called to think about light and darkness. The winter solstice is Monday, the 21st and we will then gain more daylight each day. On that same night, Jupiter and Saturn will have their closest encounter in 800 years. Look to the Southwest and let yourself drink in the awe of seeing something that hasn’t occurred in centuries.

Maybe you have some decorative lights in your home this season. I recently heard the story of the Hanukkah Miracle reinterpreted, not as oil in lamps, but as the light of resilience inside each person lasting longer than we ever thought possible. In this time of darkness, we are discovering we actually have been able to sustain ourselves far longer than we’d hoped we’d ever have to.

AND transition is in the air. While we ride out the storm and wait for the vaccine to be rolled out and the sun to return, it’s a good time to conserve your energy and focus on the things that matter most. The holidays will look different for everyone this year, and I wish you the presence to discover a new and different joy that you would never have other wise been able to notice. You can start by building a gingerbread house–me and my partner had far too much fun making ours– and there are more ideas below!

Julia Kocian
This week’s Wellness Corner authored by:
Julia Kocian, LICSW, MPH
GME Wellness Counselor
Monday – Thursday at UWMC Montlake
206.543.6408
jkocian@uw.edu

Submit a Wellness Service Testimonial
Got Feedback?

Wellness Corner Quick Links

Nominate a Wellness Wonder
UW Medicine Peer to Peer Program
Lactation Stations on Every UW Campus
UW GME Parenthood Peer Mentorship Program
Discounts & Coupons for Residents & Fellows
GME Wellness Counseling
Confidential, FREE and Unlimited!
Contents

Gingerbread Decorating Contest!

There is still time to send us your gingerbread art! Due by Dec. 31st! Send us (diptic@uw.edu and jkocian@uw.edu) a picture of your best gingerbread creations! Maybe it’s a house or maybe cookies or maybe your own one-of-a-kind gingerbread creation. (Hint hint: You can get kits at Trader Joe’s for under $10!)

Make sure to include your name and program in your email. And get your friends to participate, because the program with the most submissions will get a pizza party on us!

Black Lives Matter

  • Comedy Crossing, the comedy show about animal crossing happens virtually once a month and the next one is Jan 20th. The show is FREE, but it’s encouraged you donate to benefit the BLM movement–mark your calendars!
  • Make sure you check out the December NURF Newsletter with info on the virtual Happy Hour this Thursday, the 18th at 7pm, mentoring, talks and more!
  • Learn more about the Breathe Act and sign up to get notifications of how you can help.
  • Watch John Lewis: Good Trouble, and celebrate one man’s work to energize a community of change.
  • Shop with a cause at businesses owned by women, Native peoples and Black Americans.

Change Your View

Look out someone else’s window with this app—thanks Marie Cockerham for the find!

Calling All Singles!

Virtual Speed Dating from your living room this Saturday night! ($27)

Seattle Men's Chorus

Family friendly Holiday Special (thanks Bill Freeberg for the find!)

Holiday Fun!

  • Tune in for this joyful celebration of queer culture and the holiday season with song, dance, burlesque and comedy—I suggest you make a night of it! Jingle All the Gay has virtual viewing and on demand options available for purchase.
  • Take a holiday road trip to Tacoma to see Anderberg’s Christmas House with light projectors and more than 50 inflatables! Is it eco-friendly? No. Is it fun? Yes 🙂
  • You can be and elf and then watch Elf! Donating an unwrapped toy to Toys for Tots is the price of admission for a drive in screening of Elf (at 5pm and again at 8pm) in Tacoma this Saturday the 19th.
  • Tune in for a FREE Chanukah celebration with song, art and storytelling Thursday, Dec 17th at 8pm.
  • Woodland Park Zoo is changing it up this year. The price has gone up ($30 for adults—eek) but so has the pazazz! These nature scenes made from custom lanterns look truly amazing, so treat yourself and support the zoo. If you’re looking for a more traditional light display, head to Point Defiance Zoo in Tacoma for Zoolights!

For Parents and Kids

  • Don’t forget to make your appointment at Swanson’s for a (self-guided) Holiday Adventure Tour with décor, trees, gifts and, best of all, fun facts for kids!
  • Grab your little one (3+) to make sugar cookies on zoom with the series Baking with Miss Bekka! FREE—Thursday De. 17th at 4pm (register a day early)
  • Get crafty with BAM! The Bellevue Arts Museum has videos that are great for kids and could tickle your creative side as well!
  • Sit your kiddos down for a fun and interactive Tot Shabbat! Friday Dec. 18th at 9:45am.
  • Check out NAAM’s storytime on your own schedule! (Refreshed each month.)
  • Take a trip down Candy Cane Lane by car or by foot to see the light displays in this charming Ravenna neighborhood. BYO Cocoa!

Discounts!

Grab Adidas at 30% off, Parachute Bedding for 10% off, and much more!

CDC's Acceptable Facial Hair Chart

This official document is good for a chuckle!

Name Your Intentions for 2021

Yoga and reflection on New Year’s Day! ($15)

Mindfulness Minute

Take a mindful walk this month. You might use this recording from Headspace to introduce you to the practice, but no need to think too hard about it! You can do a slow, steady practice inside, or take yourself around the block and feel your breath and your body’s movement, hear the sounds of nature and the city, see the environment around you and notice something beautiful.

Entertainment

  • FREE Outdoor display of Robyn Jordan’s comic about living through 2020 on display through Jan. 3rd at Seattle Center.
  • Wednesday, Dec. 16th, join The Moth for a happy hour (4:15pm) show with veteran story tellers, Angelica Lindsey-Ali and John Goode.
  • Best Albums of 2020: Will you listen to the list from NPR, NYT or Rolling Stone? …or make your own!
  • Tune in for the Moisture Festival‘s live online show Dec. 30th or Jan. 1st at 7:30pm to get the New Year off to a good start, or just check out their previously posted shows on your own time. Great for kids and adults alike!

Gems from Treasure Valley

  • Check out the Idaho Bright Lights Festival with a socially distanced winter market and dazzling light display! (Runs on select days through Jan. 1st.)
  • FREE Gentle Yoga for Terrible Times every Saturday at either 5pm or 6pm (sign up ahead of time!)

Got Feedback for Us?

We’d love to hear it!  Share your thoughts about the Wellness Corner, suggestions for future events, discounts or articles to highlight, or anything else you’d like to share.  Please email your thoughts to Dipti Chrastka (diptic@uw.edu) and/or Julia Kocian (jkocian@uw.edu) and/or Andrei Dandescu (andreid@uw.edu).

Wellness Corner – November 17th, 2020

by | Nov 17, 2020 | Wellness, Wellness Corner

Dear Wellness Community,

The advent of fall brings with it colder, crisp days filled with sights of fall foliage, all things pumpkin, trick and treating, candy, friends and family gathering around food, light displays to bring in warmth and the holidays.

This year seems to have skipped over many of our familiar traditions. Halloween felt different. Questions arise about how we will ever get together with family and friends. Some of us may have grown weary of this way of life. Being far away from each other and our loved ones, changes in work routines, missing the fun times we had at the movies, sporting games, just hanging out: nothing is the same anymore.

Work seems all encompassing with a lot to accomplish and new ways of doing it all. Zoom fatigue is real. Elections, the racial and social unrest, ongoing polarization and physical distancing continue to create walls and divides. We feel “spent” and could use a real break to reenergize ourselves.

This issue of the Wellness Corner shares some ideas of finding ways to celebrate friends and family, give thanks by finding joy in the small things, ideas to bring warmth, light and connection through food, outdoor adventure, virtual entertainment, books and some inspirational messages. (As always assess safety and operations before deciding to participate in an activity outside your home.)

Thank you Dr. Best for sharing with us an interesting read from Seattle Times on making friends in a new city during the pandemic. And don’t delay in sending your Gingerbread Contest Pictures (details below)!

Dipti

Dipti Chrastka
This week’s Wellness Corner authored by:
Dipti Chrastka, LMFT
GME Wellness Director
Monday – Friday at Harborview
206.744.0655
diptic@uw.edu

Submit a Wellness Service Testimonial
Got Feedback?

Wellness Corner Quick Links

Nominate a Wellness Wonder
UW Medicine Peer to Peer Program
Lactation Stations on Every UW Campus
UW GME Parenthood Peer Mentorship Program
Discounts & Coupons for Residents & Fellows
GME Wellness Counseling
Confidential, FREE and Unlimited!
Contents

Gingerbread Decorating Contest!

Send us (diptic@uw.edu and jkocian@uw.edu) a picture of your best gingerbread creations! Maybe it’s a house or maybe cookies or maybe your own one-of-a-kind gingerbread creation.

Make sure to include your name and program in your email. And get your friends to participate, because the program with the most submissions will get a pizza party on us!

 

Food

  • Eat food from around the world at Spice Bridge: come and experience a variety of food and support South King County women and immigrant entrepreneurs.
  • Teena Thach gives BIPOC owned Seattle restaurants a big boost. Watch this video to get your taste buds going.
  • Seattle restaurant week is actually a month! It runs Oct 25th- Nov 21st and over 165 restaurants are participating with in-house dining, takeout and delivery options.

 

Black Lives Matter

  • Check out this podcast by a Seattle native and Dipti’s former work colleague, Kimberlee Archie.
  • Here is a PBS recommended documentary on the history of space and mobility for Black Americans. This is an eye opener on the roots of police brutality.
  • Here are some book recommendations: The Fire Next Time by James Baldwin; A Taste of Honey by Jabari Asim; All about Skin: Short Fiction by Women of Color by Various Authors. More book recs here.

Chocolate

Satisfy your Sweet Tooth at Seattle Chocolate Company’s Tour!

Warm water swims anyone?

Public swim sessions in a warm pool (Nov 2 to Nov 30) all ages welcome.

Free 1 hour Rowboat Rentals!

Let us get out on the water. Free!

Physician Warm Line

This free physician support line is available 8AM-1AM to any of you medical students, residents, fellows and attendings who need a listening ear. You will be connected to a psychiatrist who is ready to support you through personal and professional challenges.1-888-409-0141

 

Gratitude

  • A handy tool is Thnx4.org.  When we give thanks, we give happiness a boost and train ourselves to see something good. Greater Good Science Center’s online journal is a place where we can share “thanks” and record when you were thanked by someone and how you felt.
  • Connection is the cure to loneliness. Listen to a podcast by former US Surgeon General Vivek Murthy.
  • Thank you Julia Kocian for sharing a resource to develop self-compassion skills in health care professionals as they work with multiple challenges of patient care, trauma, new documentation requirements.
  • Share with us ideas you may have on giving thanks or a gratitude practice that guides you. We can feature your voices and ideas in next month’s Wellness Corner. (Email diptic@uw.edu or jkocian@uw.edu).

 

 

Wildlights!

Go on a selfi safari around the zoo!

Treehouse fun!

Enjoy fall with a tree house escape.

Jump into Fall!

Find the fall leaves in Seattle.

Mindfulness Minute

Take a pause for self-compassion.

The American Heart Association suggests “HEART” an acronym for a daily gratitude practice.

  • Health: Think of what your body allowed you to do today. (Your arms allowed you to hold a pet you love).
  • Eat: What nourishment did you provide your body today? What was your favorite meal?
  • Activity: Take a moment to reflect on an activity you did that you enjoyed.
  • Relationship: Did you talk to someone that made you happy?
  • Time: Thank yourself for being here. Appreciate the here and now.

Entertainment

Gems from Treasure Valley

  • To the left: Linder Farms event in Oct – A picture of our residents and fellows with their family enjoying a fun day at the pumpkin farm!
  • Ballet digital season in Boise
  • Winter Garden aGlow at the Idaho Botanical gardens runs from Nov 26th through Dec 27th

Got Feedback for Us?

We’d love to hear it!  Share your thoughts about the Wellness Corner, suggestions for future events, discounts or articles to highlight, or anything else you’d like to share.  Please email your thoughts to Dipti Chrastka (diptic@uw.edu) and/or Julia Kocian (jkocian@uw.edu) and/or Andrei Dandescu (andreid@uw.edu).

Wellness Corner – October 20th, 2020

by | Oct 20, 2020 | Uncategorized, Wellness Corner

Dear Wellness Community,

In these “unprecedented times” (are they still?), many of us are sharing in some emotional unrest as the days get darker and we approach a time which might ordinarily be filled with togetherness and annual celebrations.

I’ve heard from many sound sleepers that their zzz’s haven’t been as easy to catch, and a lot of us are experiencing some sadness that is hard to shake. If some of this is ringing true, you’re not alone, nor are you falling short! (This article might shed some light on this collective angst – thanks Liz Fawthrop for the find!)

One of our major cultural failings (if I can be so bold to point one out) is that we perpetuate the myth that we must thrive under all circumstances, when in fact, stress, sadness and grief are just as much a natural part of life as excitement, joy and gratitude. Who told us that everything was supposed to be easy? No generation escapes living through a multitude of so-called unprecedented challenges.

Let’s help each other be gentle towards ourselves for not bounding effortlessly through a really tough time. This issue’s mindfulness minute is dedicated to cultivating hope which bolsters long-term resilience. We can be realistic but still find the goodness in today.

There’s plenty of fun to be had this season – and even some new restaurants to make your mouth water. And don’t miss the tips for responding to microaggressions on the job – planning ahead for handling a tough situation might make it more manageable in the moment.

We’re trying to adapt our Wellness supports along with the changing circumstances and we’d love to hear your ideas! When you think of a way we could make your day better, send it our way!

Julia Kocian
This week’s Wellness Corner authored by:
Julia Kocian, LICSW, MPH
GME Wellness Counselor
Monday – Thursday at UWMC Montlake
206.543.6408
jkocian@uw.edu

Submit a Wellness Service Testimonial
Got Feedback?

Wellness Corner Quick Links

Nominate a Wellness Wonder
UW Medicine Peer to Peer Program
Lactation Stations on Every UW Campus
UW GME Parenthood Peer Mentorship Program
Discounts & Coupons for Residents & Fellows
GME Wellness Counseling
Confidential, FREE and Unlimited!

Contents

Enjoy Fall!

  • Woodland Park Zoo is easily accessible and you can reserve a safe time slot to come visit, plus you even get a Husky discount!
  • Veteran’s Day coming up on November 11th is FREE State and National Park Day–take yourself out for a walk if you can.
  • Fall is one of the best times to visit the Seattle Japanese Garden. You can reserve your visit time just like the zoo, and kids under 5 get in for FREE.

 

Calling All Parents (and potential parents)!

  • Tips from UW’s own Dr. John Lynch on how adults and kiddos can participate in Halloween safely including trick or treating!
  • Parents of toddlers, this course might be for you! Learn strategies for working through the hardest toddler tendencies. Or follow the Instagram account for a daily tip! (Thanks to Lauren Brown for this find!)
  • Check out GME’s new awesome Growing Your Family page for helpful peri-natal work-related resources like how to navigate leave, where to find childcare, how to plan for pumping at work and so much more! If you missed the recent talk: Family Planning and Fertility & Navigating Parental Leave for Resident Physicians, you can find the recording here.
  • King County Libraries is offering FREE tutoring for K-12 kids. You can submit homework issues here to get a 20-30 min time slot set up

 

Well-Being Index

The Resident / Fellow Well-Being Index is an online self-assessment tool that measures wellness in just 7 questions. It allows you to compare well-being to your peers, track results over time, and more – all 100% anonymously. The GME Office encourages all Residents & Fellows to take the assessment at https://mywbi.org/uw-gme.

For more information visit the GME Website.

 

 

Native Land App

Ever wondered what is under your feet? This webpage will show you where you’re standing. Download the app here.

Movie Night

20 Films that celebrate the American Latino experience!

Build Your Workout Plan

Simple advice on building a varied routine that will serve you well in the short and long term!

Black Lives Matter

  • Are you looking for a book to curl up with? Buy from a Black-owned bookstore like this one. Amazon will live to see another day without your money–I promise.
  • This article offers some helpful tips on how physicians can respond to microaggressions perpetrated by patients–an unfortunate reality of the medical workplace. Thanks to Dr. Kathryn Bailey for this find!
  • Donate here to help support Black healing in the context of therapy.
  • Malone Mukwende, a second year medical student noticed that there was enormous bias in dermatological imagery which commonly displayed conditions on white skin and she decided to do something about it. See and support her work Mind the Gap  which shows signs and symptoms on Black and Brown skin. This twitter feed has additional side by side pictures.(Thank you to Incho Lee for this resource!)

Celebrating the Arts

  • Try a new(old) sound with the music collection Soul of Angola Anthology
  • It’s right there in the title “you won’t just watch this once!” Check out Dancegod Lloyd and his talented family here.
  • I really enjoyed flipping through this Henry Art Gallery collection of teen self portraits.
  • The Seattle Asian Art Museum presents its Virtual Saturday University and this week, October 24th 10am-11:30am, it’s Color in Asian Art – Material and Meaning. Tune in to learn!
  • Craft classes you can do on your own for a different type of Saturday night in!

 

Mansplaining was never so funny!

For all of you feminists, a twitter feed that will make you laugh till you cry.

Conversation with Chef Mimi

Enjoy this chat about Black culinary life!

Happiness Class

Yale is now offering its most popular course, The Science of Well-Being for FREE!

Mindfulness Minute

“Hope is not the conviction that something will turn out well, but the certainty that it is worth doing no matter how it turns out.” – Vaclav Havel; Czech dissident, writer, statesman.

Exercises for cultivating hope:

  • Plan or list one joyful thing you’re looking forward to
  • Recall a time when you thought things wouldn’t work out, but they did
  • Read some good news for a change
  • Take one small action that feels in line with what you care most about (Give a compliment; call a friend; take a walk; what else?)

Entertainment

  • Virtual Halloween events for every age!
  • Podcast recs from Husky Faculty!
  • A meal kit that serves 4-6, AND a zoom cooking demo, AND a chance to socialize all for under $20; I can’t get over this deal! Next one is Wednesday, Nov. 4th (you may welcome the distraction). Just look for “Cook with UW Dining” on this calendar and click for more info.
  • Check out Seattle’s best NEW restaurants! (Yes, seriously.)

Gems from Treasure Valley

  • Have a “home-made” dinner at Hyde House, a family owned restaurant in a Victorian house!
  • Visit Idaho Botanic Garden for the Fall Harvest Fest with pumpkin patches, a straw maze, spooky stories and more! Every Saturday in October from 11am-5pm

Got Feedback for Us?

We’d love to hear it!  Share your thoughts about the Wellness Corner, suggestions for future events, discounts or articles to highlight, or anything else you’d like to share.  Please email your thoughts to Dipti Chrastka (diptic@uw.edu) and/or Julia Kocian (jkocian@uw.edu) and/or Andrei Dandescu (andreid@uw.edu).