Wellness Tips

The global COVID-19 pandemic has caused many of us to experience a wide range of emotions. Whether you are serving on the frontlines or supporting the school by working from home, taking the time to rest and de-stress is critical for maintaining your overall health and wellbeing. Below you’ll find some helpful tips for “coping with COVID.” 

Have a helpful stress management tip? Share it with our community by posting it to social media and tagging Rutgers New Jersey Medical School, or emailing the tip to wellnesstips@rutgers.njms.edu. Please use the hashtag #NJMSwellnesstips when you post your tip to social media. We will add it to our growing list of resources. Join us on the following platforms:  

A Guide to Experiencing Restorative Sleep and Lucid Dreaming

Having trouble sleeping? Check out this guided meditation to learn how lucid dreaming can help you improve your sleep hygiene.

Karuna: Compassion is Contagious

As we continue to cope with COVID-19, a new virus is spreading – the "Karunavirus." Karuna is the Sanskrit word for compassion. Acting from a place of compassion instead of fear can reduce stress. Check out the Karunavirus resource page to get inspired.

Savoring Each Moment: The Science of Wellbeing

Taking the time to savor every aspect of your experiences can improve your mood and sense of satisfaction. Check out this video guide created by Yale University researchers to learn more.

Video: Morning Meditation to Start Your Day

Start your day with this joyful four-minute guided meditation designed to help you increase positivity and set a focused intention.

Video: Finding Your Purpose

Appreciating the gift of your purpose can reduce stress and build coping skills. Check out this motivational video from Steve Harvey to learn more.

Five Lessons to Remember When Lockdown Ends

As restrictions begin to ease, take a moment to reflect on the lessons you have learned during this challenging time. Read this article for key takeaways from living life in lockdown.

Contribute an Origami Lotus to the Rubin Museum of Art

Unwind by folding an origami lotus for the Rubin Museum of Art. The installation will serve as a community-built symbol of gratitude for those who helped us get through these challenging days.

Michael Jordan on How to Manage Failure

Everyone experiences failure, but many of us struggle to manage it. Instead of focusing on how you failed, turn your failure into a lesson. Check out these motivational tips from basketball legend, Michael Jordan to learn more.

Video: Relax with a Quick Body Scan

Take a few minutes at the end of the day to check in with your body with this guided progressive muscle relaxation exercise on YouTube.

Surprising Tips for Managing Anxiety

The way you cope has a direct impact on how much anxiety you experience. Check out these surprising science-backed tips for managing stress.

Video: Mindful Chair Yoga

Try these gentle chair-based stretches to improve your wellbeing. This easy 15-minute practice includes helpful mantras to improve mindfulness and meditative awareness.

Five Ways to Build Resilience

Resilience can help you bounce back, adapt and emerge stronger than ever before. Check out this video to learn how to develop this skill.

Health Benefits of Having a Pet

Research has shown that caring for a pet can increase levels of oxytocin in the brain and reduce feelings of isolation and depression. Read this Business Insider article to learn more.

Video: Underwater Music Therapy

Feeling overwhelmed? Just keep swimming! These soothing underwater scenes and peaceful tunes are the perfect accompaniment for your daily meditation practice.

Beat the Heat with a Virtual Trip to the Land of Ice

Escape the summer heat wave with this 10-minute gorgeous YouTube tour of Greenland, also known as the "land of ice."

Build Better Habits: The 20 Second Rule

Struggling to break a bad habit? Watch this informative tutorial on the 20 second rule, a tool derived from positive psychology to help patients develop healthy habits.

Spiritual Practices for Coping with COVID-19

It's normal to be overcome by fear and uncertainty during a global pandemic. Finding your spiritual side can help. Check out these resources on hope and wellness to learn more.

World Health Organization Grounding Exercises

Practicing grounding can help you remain in the present moment and reduce stress. Try this two-minute grounding exercise, created by the World Health Organization (WHO.)

Video: A Virtual Visit to Italy

Are you bummed out about postponing your 2020 travel plans? Explore the historic city streets of Rome, also known as "the Eternal City," with this great virtual tour.

Video: The Starfish Story

Staying focused on what you can do to make a difference reduces feelings of helplessness and empowers us all. Watch the "Starfish Story" to see how a small act can make an enormous impact.

Strengthening Relationships During a Pandemic

Experts often advise couples to retain personal space, but COVID-19 has made it nearly impossible to do so. Check out these four tips from the APA on how to strengthen your relationship during a pandemic.

Video: Sunsets Across the Globe

Wind down before bed with relaxing footage of the sun setting around the world. The stunning landscapes include wide open deserts, tropical beaches, and deep canyons.

Video: Nature Therapy

Research has shown that getting in touch with nature can reduce anxiety and improve your performance on cognitive tests. Don't have time to get outside today? Take a virtual walk in the woods.

Case of the Mondays? Get Jazzy

Many of us dread Mondays, but positive affirmations can help. Remind yourself that you are productive and successful. You've come so far! If all else fails, try listening to these jazzy tunes on Youtube.

Video: Guided Meditation on Gratitude

Practicing gratitude before bed can lead to a brighter tomorrow. Try this guided meditation to get yourself into a grateful state as you drift off to sleep.

Video: Take a Virtual Ski Trip to Russia

Missed the slopes this winter? It's not too late to enjoy the icy snowscapes. Travel to Russia for 5 minutes with this virtual ski trip on Youtube.

Video: Progressive Muscle Relaxation to Ease the Mind & Body

Progressive muscle relaxation can help reduce anxiety. Need to relax? Try this brief exercise tutorial and consider making it a part of your daily stress-relief routine.

Video: Take a Virtual Getaway to the Alps

Need to escape for a little while? Take a beautiful virtual aerial voyage through the Alps in France, Italy, Switzerland, Austria, and Germany by watching drone footage of these stunning landscapes.

Parenting During the Pandemic

Balancing childcare, remote learning and the responsibilities of work and daily life during COVID-19 has proven to be a challenge for parents across the globe. Check out this article by the American Psychological Association for tips on how to cope.

Video: Sunset Meditation

As you wind down at the end of the day, take a moment to listen to the calming sound of the waves lapping across the shore in La Manzanilla, Mexico.

How to Talk to Kids About Race

Many children may be grappling with fear and uncertainty in the wake of COVID-19 and the disturbing cases of police brutality around our country. To help your kids cope, please check out these resources from the American Psychological Association for guidance on providing uplifting communication to children about race.

Video: Watch the Earth Rise from the View of the Moon

Studies have shown that those who can take "a long view" on things that happen in their lives are more adaptive. Looking to change your perspective? Start by checking out this short clip of the JAXA probe (Kayuga) orbiting the Moon in 2008, capturing the Earth rise.

Video: Virtual Nature Walk

Stressed out? Try taking a brisk walk and getting some fresh air. If you can't get outside today, check out this 4+ hour nature walk on YouTube, listen to the birds chirp and get lost in the beautiful scenery.

Video: Time-lapse Film of the Milky Way

Having trouble sleeping? Take a journey through the night sky by watching this time-lapse film of the Milky Way, created by the Yosemite Channel – Barry Chall Films.

Take a Break with ‘BeautifulNow’

When we observe beautiful things, we experience a sense of calm and wonder. Check out “BeautifulNow,” a great online resource for appreciating the beauty in our world.

Video: Durham Medical Orchestra Plays Stress-Reducing Tunes

Classical music is an instant stress-reducer. Watch this virtual recording performed by the Durham Medical Orchestra, a musical group comprised of medical professionals.

Visit National Parks with Google Earth

Missing the great outdoors? Take a virtual tour of any National Park in the country with Google Earth.

Video: Virtual Sunset Beach Walk

Youtuber Luis Carvajal shares a virtual 20-minute walk along the beach in Bahía, Brazil.

Video: Hindsight is 2020

Having a hard time looking on the bright side? Watch Tom Foolery’s inspiring bedtime story for a reminder of how this pandemic has brought us all closer together.

Coping Skills Made Simple by Healthline

An NJMS student-submitted resource: This Healthline quiz offers customized coping skills based on the emotional, physical, situational, or relational stressors you may be experiencing right now.

Video: Students Share Messages of Hope

The Parkway School District in St. Louis, MO had one question for students on the first day of the 2016 school year: “What is your hope?” Watch as they write their inspiring responses on a chalkboard.

Video: Being Comfortable with Being Alone

Learning to be alone in a healthy way is very important. Check out this video to learn four easy ways to acquire this skill.

Virtual Museum Tours

A number of museums are now offering online access to their galleries, including the world-renowned Guggenheim Museum in New York City. Click the link for a virtual tour.

VIDEO – How to Doodle and De-Stress

Research has shown that doodling can reduce anxiety, while improving your attention span and learning capacity. Check out this video for an example of how to turn a simple line into a work of art.

Video: A Message of Hope During COVID 19

“The world can spin so fast, that we forget to think about our place within it.” Staying optimistic during times of crisis is key. Watch this short film on finding hope amidst the chaos of COVID-19.