Wellness Raft

Includes aspects of physical health, such as exercise, nutrition, sleep, sexual health, and making healthy decisions regarding substance use.

• Health and Wellness Services at CSUMB 
• OtterCare at CSUMB
• Physical Activity Guidelines (American Heart Association)
• Top 10 Things to know about the Physical Activity Guidelines (US Department of Health and Human Services) 
• Sleep Health Topics - National Sleep Foundation

Mental and emotional wellness is more than the absence of mental disorders. It involves recognizing and accepting thoughts and feelings, whether positive or negative. Mental and emotional wellness enables individuals to cope with life's stresses, recognize their strengths, learn effectively, work efficiently, and contribute to their community.

• Personal Growth and Counseling Center at CSUMB 
• National Alliance for Mental Illness (NAMI) 
• Soluna - A wellbeing app for young adults 
• The Jed Foundation 

Critical thinking, curiosity, problem-solving, creativity, and lifelong learning are all part of intellectual wellness. 

• Employee Development at CSUMB 
• Faculty Innovation Success Hub (FISH) at CSUMB 
• Games for the Brain 
• Meditation 101: A Beginner’s Guide 

Meaningful relationships with oneself, other individuals, groups, and communities are integral to our social wellness, which develops through our interactions and connections with others.

• Affinity Centers at CSUMB
• Employee Affinity Groups 
• MyRaft

Beliefs, faith, values, ethics, or moral principles that provide purpose and meaning in our lives can all contribute to our spiritual wellness. 

• Campus Chaplaincy and Spiritual Support at CSUMB 
• Community Engagement 
• Taking Care of Your Spirit 
• Where Does Compassion Really Come From (video) 

Individual well-being is affected by the environments we live in, and we as individuals also have a significant impact on these environments. Building a lifestyle that recognizes and values these relationships is at the core of environmental wellness. 

• Sustainability at CSUMB
• Nature Rx Interactive Map 

Occupational wellness comes from having an occupation that aligns with our skills and values, challenges us and allows us to grow, and gives us a sense of fulfillment. 

• Benefits and Wellness Resources for CSUMB Employees 
• LifeMatters - Employee Assistance Program at CSUMB 
• Psychological Safety at Work (American Psychological Association) 
• Psychological Safety in the Workplace (Harvard Business Review podcast)

Finding time for wellness activities throughout the day can be a challenge. However, research demonstrates that taking tiny breaks throughout the day (just 2-10 minutes) to focus on wellness can make your goals more attainable. Consider setting up a timer to remind you, or sticking a note on your computer. 

Here are some ideas to get you started:

• Stand up every hour for 3-5 minutes, look away from the computer, and do some neck stretches 
• Every hour, do a body weight exercise like a set of squats, wall push-ups or heel raises 
• Close your door and practice deep breathing for 3 minutes 
• Go to a restroom in the next building over for a little extra walk 
• Set up a puzzle or art project for your office or dorm and spend a few minutes working on it each day

Exercise Resources
Quick, simple 'exercise snacks' can help you stay active and energized throughout the day. Try incorporating them every hour—no matter where you are. 

• Cleveland Clinic: How to Work 'Exercise Snacks' Into Your Day
• Stanford: What are Exercise Snacks and Why are they Important?
• "Exercise Snacks" May Be as Good as (or Better than) Traditional Workouts

Carpal Tunnel Resources

Many factors can cause carpal tunnel syndrome. Simple exercises can help you strengthen and stretch your fingers, hands, wrists, and forearms. Aim to do them once an hour, any time you use your hands.

• Cleveland Clinic: 3 Simple Stretches
• 8 Home Exercises To Fix CTS Symptoms
• Dr. Jo: 5 Best Stretches and Exercises

Meditation Resources

Stress, anxiety, and burnout can be real challenges in the workplace. Taking a few minutes to meditate at work can reduce stress and frustration while also boosting focus, compassion, energy, and productivity.

• 5-Minute Meditation To Increase Productivity
• Feel Your Best Knowing Everything Will Work Out
• 5-Minute Meditation You Can Do Anywhere

On Fridays from 12-2 p.m., the CSUMB community observes Well at Work Hours, during which meetings should not be scheduled unless they are urgent. This allows employees a chance to prioritize their wellness and their work. 

This is a great time to schedule lunch with a colleague, on or off campus, to spend time outside or at the fitness center, to dedicate brainspace to a tricky project, or simply catch up on your calendar and email to set yourself up for success before the weekend. 

Every day of the week, we encourage the CSUMB community to consider these healthy practices:

• Keep meetings to 45 minutes to allow for transition time. 
• Refrain from checking and sending emails and messages outside of designated work time.
• Proactively plan in order to respect employees’ time off (e.g. vacation). 
• Proactively communicate your absence to colleagues to support work/life boundaries are maintained when possible. 
• Consider creative or alternative intermittent meeting locations (e.g. once a month, have a walking meeting, coffee meetings, or meetings outside of the office).

Cal State Monterey Bay's Otter Pups program provides opportunities to connect with certified therapy dogs that support student and employee well-being.

Visit the Otter Pups page to learn about the therapy dogs, view the latest schedules, request a visit, join the Otter Pups team and find contact information.

The advisory committee meets monthly to discuss current programs, services, needs, and interests related to wellness from across campus. Our group comprises students, faculty, and staff, including members of the senior administrative team.

Members

Eric Barajas, Academic Outreach Specialist, Undergraduate Research Opportunities Center

Val Rodrigues, Parking Services Administrative Analyst, Staff Council Representative

Danielle Burchett, Professor, Psychology

Thorn Perez, Associated Students 

Kelly Gonzalez, Administrative Coordinator, President’s Office 

Sarah Lasnik, Community and Belonging

Lisa Leininger, Professor, Kinesiology, Campus Wellness Coordinator

Jessica Lopez, Clinical and Outreach Lead, PGCC  

Jennifer Lovell, Associate Professor, Psychology 

Rudy Medina, Director, OC3 

Sara Powell, Associate Professor, Kinesiology

Jennifer Swanson, Assistant Athletic Director, Athletics 

Malia Thorne, Student Member, Business Administration, Student Athlete Representative

Annaleah Torres, Health Education Assistant, Health Promotion and Education   

Toni Uribe, AVP for HR Executive Support and HR Office Operations Coordinator

Vivian Waldrup-Patterson, Director, Teaching, Learning and Assessment