# data[].attributes.body
Practicing mindfulness. I downloaded through Sounds True a series of 40 guided meditations called Mindfulness Daily.

# data[].attributes.body
I am part of a great team. I rely on them, and we all help one another. We also all try to keep it fun and light. I make sure to do my part to support the team and the individuals that make it!

# data[].attributes.headline
Embroidery and small handcrafts help me de-stress.

# data[].attributes.subject
Embroidery and small handcrafts help me de-stress.

# data[].attributes.body
I love helping people. It makes me feel good. Until I realize I am overwhelmed by everything I need to do for my own job and all I am helping with. I am learning to say no.

# data[].attributes.headline
We just moved to Stoughton and try to take advantage of all the things offered in the town on a regular basis.

# data[].attributes.subject
We just moved to Stoughton and try to take advantage of all the things offered in the town on a regular basis.

# data[].attributes.body
In person or on video chat, this is a great way to get work done (house work, work work, whatever!). You don't have to chat together, you don't have to really interact, it just helps to have another body there!

# data[].attributes.body
Sounds weird, but I ground myself on my 40 minute commute to work.

# data[].attributes.body
I join support groups of various kinds. Student of Color support group, graduate student support groups through UHS. Graduate writing group through the Writing Center. Find communities that bring people together and build communities.

# data[].attributes.headline
I get together with friends and play board games or role playing games. 

# data[].attributes.subject
I get together with friends and play board games or role playing games. 

# data[].attributes.body
I've been on a journey of "hell yes", which  means that if it isn't a "hell yes" then it has to be a "no". Any sort of "meh", "maybe", or reluctance indicates something isn't aligned or that I need something else in the moment.

Examples: I may love this friend dearly, but perhaps I'm feeling low energy and reluctant to go out or I don't particularly like the event they're inviting me too - the answer would be no, and I would chase the "hell yes" but pursuing that in another avenue.

# data[].attributes.body
Daily or Weekly exercises:
1. Rose, Thorn, Bud - Think of 1 think that went well, 1 thing that didn't go well, and 1 thing that you are looking forward to in the near future (ie. tomorrow, this weekend)

2. Gratitude
write down 5 things you are thankful for, especially if you can feel anxiety or stress building up. Take the step back and remind yourself.

# data[].attributes.headline
For those who are sober-curious, the book This Naked Mind, by Annie Grace, was life-changing for me.

# data[].attributes.subject
For those who are sober-curious, the book This Naked Mind, by Annie Grace, was life-changing for me.

# data[].attributes.body
Be com passionate towards others and find a trusting group of people to be vulnerable with to bring your whole self- both the roses and the thorns.

# data[].attributes.body
Make Time for Joy. I make time to do something that gives me joy and lights me up inside. Whether that is crafting, baking, being with family, coaching, or working out.

# data[].attributes.body
Whether remote or onsite, take a 1 mile lunch walk. I need the fresh air, movement, exercise, and time away from a computer screen. And when I eat my lunch, I read a book for pleasure, so again getting a break from screens.

# data[].attributes.body
For our family with younger kids, we prioritize sitting down for meals together at home. We have a bedtime routine with a family read-aloud time, snuggles, and lullabies. (Then the grown ups get to watch their own shows!)

# data[].attributes.headline
I am addicted to a jigsaw puzzle app on my phone.  The focus quiets my mind.

# data[].attributes.subject
I am addicted to a jigsaw puzzle app on my phone.  The focus quiets my mind.

# data[].attributes.headline
I'm an introvert, so just going out to eat where other people are and having occasional small talk in public places.  But honestly, Facebook.  Gen X may be their prime audience these days and it keeps me connected with friends all over the world.

# data[].attributes.subject
I'm an introvert, so just going out to eat where other people are and having occasional small talk in public places.  But honestly, Facebook.  Gen X may be their prime audience these days and it keeps me connected with friends all over the world.

# data[].attributes.headline
During the pandemic and just after I became much closer with my immediate work team.  When I had a health challenge, they showed up for me in ways I could have never predicted.

# data[].attributes.subject
During the pandemic and just after I became much closer with my immediate work team.  When I had a health challenge, they showed up for me in ways I could have never predicted.

# data[].attributes.body
Taking time to notice nature and be in the present moment outside, even if it's just when walking out & about. Doing seasonal outdoor activities like hikes, paddle boarding, XC skiing, ice skating, sledding, etc.

# data[].attributes.headline
Making sure to get 11-13,000 steps per day, remember to stretch, and spend a portion of each evening just sitting on the sofa with my cats - good for us both!

# data[].attributes.subject
Making sure to get 11-13,000 steps per day, remember to stretch, and spend a portion of each evening just sitting on the sofa with my cats - good for us both!

# data[].attributes.body
Over pandemic lock-down time, we became closer with and got to know more of our neighbors. Now, my family often invites neighbors to take a walk with us.

# data[].attributes.headline
Switching on the out of office reply over the weekend and not checking email for 24-36 hours.

# data[].attributes.subject
Switching on the out of office reply over the weekend and not checking email for 24-36 hours.

# data[].attributes.headline
As an extravert, I recharge through connection with others. Social dancing lifts my spirits after a day of doing a lot of solo work in my office. I go multiple times a week! It helps me stay active and spend time with friends, and it's very rewarding to continuously improve my skills.

# data[].attributes.subject
As an extravert, I recharge through connection with others. Social dancing lifts my spirits after a day of doing a lot of solo work in my office. I go multiple times a week! It helps me stay active and spend time with friends, and it's very rewarding to continuously improve my skills.

# data[].attributes.headline
I set up a weekly walk along the lakeshore path/picnic point for myself and graduate students in the department.

# data[].attributes.subject
I set up a weekly walk along the lakeshore path/picnic point for myself and graduate students in the department.

# data[].attributes.headline
Taking care not to expect too much from each day, realizing that things shift and change from original planning.

# data[].attributes.subject
Taking care not to expect too much from each day, realizing that things shift and change from original planning.

# data[].attributes.headline
I swim twice per week, during the week. I just block off time for this, like it's a meeting, on my calendar.

# data[].attributes.subject
I swim twice per week, during the week. I just block off time for this, like it's a meeting, on my calendar.

# data[].attributes.body
I started a newsletter with the kids in my neighborhood in October 2020 and to my astonishment it's continued for more than 20 issues.  It's really helped our neighborhood feel connected, especially older residents who were shut in during the worst of the pandemic.  Working on it has been good for the soul.  I love talking about it if you have questions!
ASKtheNKN@gmail.com

# data[].attributes.headline
I make dinner and invite my friends. I am doing that today. Or I visit my friends - we come together for dinner. I did that two days ago and I am still feeling refreshed many hours later.

# data[].attributes.subject
I make dinner and invite my friends. I am doing that today. Or I visit my friends - we come together for dinner. I did that two days ago and I am still feeling refreshed many hours later.

# data[].attributes.headline
Sometimes I switch off my laptop for a day or more. It feels like I am on holiday. 

# data[].attributes.subject
Sometimes I switch off my laptop for a day or more. It feels like I am on holiday. 

# data[].attributes.body
Values based burn-out recovery (Matthias J Barker, therapist) helped me realize that I was putting my energy into all the wrong things, and not creating a sustainable life for myself. It required some tough changes, but overall I am more in alignment and happier about it!

# data[].attributes.body
I downloaded an app called "Fabriq" that helps me keep track of my friends, how long it's been since we chatted, and reminds me to reach out when maybe I've gotten busy. It also allows you to prioritize those friendships during a time when you may be low on energy, so you spend your time wisely and in alignment with the folks you want closest to you. Just because someone is nice doesn't mean they're someone you need to make time for when you have closer friends who really fill your cup!

# data[].attributes.body
Our winters are hard, especially for those who don't have wide social circles, live alone, and/or have SADD. Incorporating hygge practices has helped me tremendously! Candles lit in the evenings, fireplace burning, cozy blankets, and quiet instrumental music to unwind and focus on the moment rather than distractions

# data[].attributes.body
I volunteer in a way that brings a lot of joy to my heart. There are tons of ways to volunteer, but I notice if I do things I'm not excited about I get burnt out and resentful of the drain on my time.

# data[].attributes.body
Friends and loved ones are so important. The pandemic really messed up a lot of our social relationships! I meet with a few group of friends on regular cadences to play board games and have community time together. I started a small group of us that meet on Full and New Moons and do a fun tarot thing. I text friends when I'm thinking about them. I say "I love you" to my friends and loved ones. Doing Wellness check-ins with social media circles.

# data[].attributes.body
I have to get 8+ hours of sleep each night to even begin to show up as my best self. I go to bed early (8-8:30p) so I can get up around 4:45a-5a and start my day by cuddling my pets, and then I get up and go to 6a yoga most days. I make sure I eat breakfast each morning, and I make a point to do a mindfulness practice for myself such as affirmations!

# data[].attributes.headline
Personally, I eat 3 healthy meals a day, sleep 7-8 hours a night, and meditate every morning. This is my baseline to show up as my highest self and roll with the day as it unfolds.

# data[].attributes.subject
Personally, I eat 3 healthy meals a day, sleep 7-8 hours a night, and meditate every morning. This is my baseline to show up as my highest self and roll with the day as it unfolds.

# data[].attributes.body
I try to cease holding on to things that are out of my control. Through meditation and getting still, noticing what I am trying to control that would be better to simply stop holding so tightly.

# data[].attributes.body
Paddleboarding. Just me, a board & water.

# data[].attributes.body
I sometimes have difficulties articulating and/or identifying how I'm feeling. When this happens I pick up pen & paper to free write. I'm always so surprised by what I end up writing about & afterwards I feel like a weight has been lifted.

# data[].attributes.body
To help get through winter every Sunday I meet with a very close friend for a hike & food. It's something to look forward to, we explore a new location & makes gray days much more bearable.

# data[].attributes.body
People have touched on so many things which I partake in - meditation, journaling, yoga, moving the body. After work I walk ~ 1 mile and then catch the bus home. It allows me to decompress, take in the sights & sounds of nature + enjoy seeing the extra daylight knowing spring is getting closer & closer.

# data[].attributes.headline
Talk to a friend or family member when folding laundry or cooking. Makes the task fly by so much quicker and much more enjoyable.

# data[].attributes.subject
Talk to a friend or family member when folding laundry or cooking. Makes the task fly by so much quicker and much more enjoyable.

# data[].attributes.headline
Listen to songs without words when doing focused work (instrumentals, classical, nature/piano music, etc.)

# data[].attributes.subject
Listen to songs without words when doing focused work (instrumentals, classical, nature/piano music, etc.)

# data[].attributes.body
My creative outlet is photography. I try to use it to connect with other people, whether they be fellow photographers, photographic subjects, or people who want to use my photography for themselves.

# data[].attributes.headline
Listening to books on Libby or podcasts while doing dishes or cleaning tasks. 

# data[].attributes.subject
Listening to books on Libby or podcasts while doing dishes or cleaning tasks. 

# data[].attributes.body
(not my favorite tasks so listening to things that I like makes the tasks less annoying)

# data[].attributes.headline
Weekly Review of my past and future schedule

# data[].attributes.subject
Weekly Review of my past and future schedule

# data[].attributes.body
I take about 1-2 hours every week to review my week of meetings / tasks that are coming up to decide what I need to do to make my work / family / health appts all work together. I then reflect on how my past week went. If there were specific days that just were too overwhelming, I strive to not allow that set of meetings to occur in the same day again.

# data[].attributes.headline
Going to community events promoting things I care about or am interested in.

# data[].attributes.subject
Going to community events promoting things I care about or am interested in.

# data[].attributes.body
As much as I love being part of the campus community, getting off campus and engaging in the local libraries, art scene, and food culture has helped me broaden my networks and my understanding of the community.

# data[].attributes.headline
Weekly walks with a friend at the end of the work day. 

# data[].attributes.subject
Weekly walks with a friend at the end of the work day. 

# data[].attributes.body
Sometimes I am in such a bad mood or feel totally overwhelmed that I think I can't possibly make the time, but then we walk and I suddenly feel so much better.

# data[].attributes.headline
Drinking more water and cutting back on caffeine

# data[].attributes.subject
Drinking more water and cutting back on caffeine

# data[].attributes.body
I got a silly app called WaterLlama that helps me track my water intake by filling in a cartoon llama and giving me virtual confetti when I make my goal.

# data[].attributes.body
I have given up drinking alcohol. I don’t think it was a healthy way of dealing with stress.

# data[].attributes.body
I have a mantra for tough weeks and days: Regardless of outcome, this day, week, month will be over eventually, and I will be on the other side.
It's always made me feel better than platitudes like, "it'll all work out," or "everything happens for a reason." It reminds me that I have survived and often succeeded even when the situation has seemed impossible.

# data[].attributes.body
I try to bring or buy snacks for my friends and coworkers when I can tell they are having a stressful or busy day and may not be able to find time to get food for themselves. When I am really busy or stressed, it can be hard to step away to get food, and it's nice to have a reminder from someone else that you have needs, and they should be met even when you are busy. We have to take care of each other.

# data[].attributes.body
I try to stay moving whether that is going to the gym, playing soccer, or riding horses. It improves my mood and gives me time to think about current work problems or turn off the work thoughts if needed.

# data[].attributes.headline
soccer, walking the dog, reminding myself why I do this work

# data[].attributes.subject
soccer, walking the dog, reminding myself why I do this work

# data[].attributes.headline
I developed a new course based on reading Naomi Oreskes 2019 book "Why Trust Science?"

# data[].attributes.subject
I developed a new course based on reading Naomi Oreskes 2019 book "Why Trust Science?"

# data[].attributes.headline
Volunteering for projects or committees I'm interested in

# data[].attributes.subject
Volunteering for projects or committees I'm interested in

# data[].attributes.headline
Getting off social media completely has cut down on my anxiety. Also not looking at any devices in the hour before bedtime helps me prioritize a good night's sleep. Instead, I enjoy reading a good book.

# data[].attributes.subject
Getting off social media completely has cut down on my anxiety. Also not looking at any devices in the hour before bedtime helps me prioritize a good night's sleep. Instead, I enjoy reading a good book.

# data[].attributes.headline
Taking a few minutes to connect with a coworker over a shared interest makes me feel good. It makes me feel like I'm a part of a community.

# data[].attributes.subject
Taking a few minutes to connect with a coworker over a shared interest makes me feel good. It makes me feel like I'm a part of a community.

# data[].attributes.headline
I try to balance time to connect with friends and coworkers with time alone to recharge. 

# data[].attributes.subject
I try to balance time to connect with friends and coworkers with time alone to recharge. 

# data[].attributes.headline
Short daily meditations. I have the Calm app and found a 30-day Introduction to Mindfulness course with Jeff Warren. It was so good I just finished doing it for the second time. Just 10 minutes a day and I am gaining new peace of mind, perspective and clarity.

# data[].attributes.subject
Short daily meditations. I have the Calm app and found a 30-day Introduction to Mindfulness course with Jeff Warren. It was so good I just finished doing it for the second time. Just 10 minutes a day and I am gaining new peace of mind, perspective and clarity.

# data[].attributes.headline
I turned off work-related notifications on my phone. That way I only get emails or messages when I purposely check for them, and I don't get interrupted as much. I don't check work email in the evenings and weekends.

# data[].attributes.subject
I turned off work-related notifications on my phone. That way I only get emails or messages when I purposely check for them, and I don't get interrupted as much. I don't check work email in the evenings and weekends.

# data[].attributes.body
I participate in a romance book club with people around the country!

# data[].attributes.headline
Going out for dinner with friends or getting lunch with my coworkers

# data[].attributes.subject
Going out for dinner with friends or getting lunch with my coworkers

# data[].attributes.headline
Reading for fun! Especially fantasy where I can escape to a different world

# data[].attributes.subject
Reading for fun! Especially fantasy where I can escape to a different world

# data[].attributes.body
Whenever I'm in a challenging time it's always helped to reconnect with the natural world around me -- the changing seasons, what is growing, what is migrating, what is hiding beneath the surface -- using all my senses.

# data[].attributes.headline
Planning fun trips and camping excursions so I always have something to look forward to!

# data[].attributes.subject
Planning fun trips and camping excursions so I always have something to look forward to!

# data[].attributes.headline
Paying close attention when I am feeling good and happy, so I can bottle up that feeling and remind myself of it during the hard times.

# data[].attributes.subject
Paying close attention when I am feeling good and happy, so I can bottle up that feeling and remind myself of it during the hard times.

# data[].attributes.headline
Having a biweekly Dungeons and Dragons group to flex creativity muscles, practice vulnerability, and catch up with my closest friends!

# data[].attributes.subject
Having a biweekly Dungeons and Dragons group to flex creativity muscles, practice vulnerability, and catch up with my closest friends!

# data[].attributes.headline
Running on the track at the Nick (when it isn't packed with students) relieves my anxiety in a big way. Even if I didn't want to go, I am always glad when I am done!

# data[].attributes.subject
Running on the track at the Nick (when it isn't packed with students) relieves my anxiety in a big way. Even if I didn't want to go, I am always glad when I am done!

# data[].attributes.headline
Emptying my mind and/or my "to do" list onto paper so I free up space in my head.

# data[].attributes.subject
Emptying my mind and/or my "to do" list onto paper so I free up space in my head.

# data[].attributes.headline
Watching Netflix shows I like after the kids have gone to sleep.

# data[].attributes.subject
Watching Netflix shows I like after the kids have gone to sleep.

# data[].attributes.headline
Listening to books "on tape" when I don't have time to actually read (like while I'm driving or cooking).

# data[].attributes.subject
Listening to books "on tape" when I don't have time to actually read (like while I'm driving or cooking).

# data[].attributes.headline
Talking it out with loved ones and then listening when I can when they need me.

# data[].attributes.subject
Talking it out with loved ones and then listening when I can when they need me.

# data[].attributes.headline
I try to vocalize my gratitude for my friends and family regularly, especially when times might be extra stressful. Focusing on the good. 

# data[].attributes.subject
I try to vocalize my gratitude for my friends and family regularly, especially when times might be extra stressful. Focusing on the good. 

# data[].attributes.headline
Making time to connect with friends over lunch / coffee / or in times when kids are sick and I can't physically join friends or colleagues, I send memes I think are funny and I think they'll relate to.

# data[].attributes.subject
Making time to connect with friends over lunch / coffee / or in times when kids are sick and I can't physically join friends or colleagues, I send memes I think are funny and I think they'll relate to.

# data[].attributes.headline
Working from time to time from a coffee shop I love.

# data[].attributes.subject
Working from time to time from a coffee shop I love.

# data[].attributes.body
Daily routine including balanced diet, physical exercise, meditation, and reading.

# data[].attributes.headline
Keeping people close to you that feel like sunshine.

# data[].attributes.subject
Keeping people close to you that feel like sunshine.

# data[].attributes.headline
Sending someone a text message when I am thinking about them. Just letting someone know that they are on your mind is good for both of you and builds connection. If you're thinking it, why not say it?

# data[].attributes.subject
Sending someone a text message when I am thinking about them. Just letting someone know that they are on your mind is good for both of you and builds connection. If you're thinking it, why not say it?

# data[].attributes.headline
Using the free "Healthy Minds App" from our very own UW-Madison Center for Healthy Minds...

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Using the free "Healthy Minds App" from our very own UW-Madison Center for Healthy Minds...

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Try Our Free App for Guided, Mindful Meditation | Healthy Minds Innovations

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Powered by science, funded by donation - no paywalls. Choose from active or seated meditation practices, ranging from five to 30 minutes long. Download the app now!

# data[].attributes.body
If I am feeling stressed or anxious, I do my best to get outside for a walk (or run), if my schedule allows--ideally, somewhere I can see trees, birds and nature. The exercise and "brain break" help me feel more energized and return in a more positive frame of mind. (Sometimes my brain has even "solved" a challenge or problem for me while I walk!) :-)

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The hardest thing to do, is also the thing that recharges me the most and that is spending a couple of hours by myself, completely alone. 

# data[].attributes.subject
The hardest thing to do, is also the thing that recharges me the most and that is spending a couple of hours by myself, completely alone. 

# data[].attributes.headline
I like to say my special power is being a warm body.  So I show up to community events like craft night, or talks, or social events to support the people who put the effort into making the event.  It helps when I tell myself that I just need to show up and stay for 10 minutes and then I can leave at any time.  Building community is very important to me. 

# data[].attributes.subject
I like to say my special power is being a warm body.  So I show up to community events like craft night, or talks, or social events to support the people who put the effort into making the event.  It helps when I tell myself that I just need to show up and stay for 10 minutes and then I can leave at any time.  Building community is very important to me. 

# data[].attributes.headline
I try to check in with most of my co-workers once a week for a couple minutes - to longer.  

# data[].attributes.subject
I try to check in with most of my co-workers once a week for a couple minutes - to longer.  

# data[].attributes.headline
I journal to sort the mess out. Set a timer for 5-10 min to meditate and promise myself I won't move.  I don't have work email on my phone or check it from 5:00 Friday afternoon to 8:00 Monday morning. 

# data[].attributes.subject
I journal to sort the mess out. Set a timer for 5-10 min to meditate and promise myself I won't move.  I don't have work email on my phone or check it from 5:00 Friday afternoon to 8:00 Monday morning. 

# data[].attributes.headline
I take lunch far away from my office, in a place where I can have a quiet sit down, get some sunlight and decompress.

# data[].attributes.subject
I take lunch far away from my office, in a place where I can have a quiet sit down, get some sunlight and decompress.

# data[].attributes.body
Even when they're not in my department, a structured study/work time helps so much!

# data[].attributes.headline
Deep breathing / square breathing / meditation practice

# data[].attributes.subject
Deep breathing / square breathing / meditation practice

# data[].attributes.headline
Boundaries - thinking about where I need them, what they should be, and holding to them!

# data[].attributes.subject
Boundaries - thinking about where I need them, what they should be, and holding to them!

# data[].attributes.headline
Mindful Self Compassion Workbook by Kristin Neff and Christopher Germer

# data[].attributes.subject
Mindful Self Compassion Workbook by Kristin Neff and Christopher Germer

# data[].attributes.headline
walking to work is a great way for me to decompress in the mornings and evenings and get in the right headspace for work

# data[].attributes.subject
walking to work is a great way for me to decompress in the mornings and evenings and get in the right headspace for work

# data[].attributes.headline
Always see your co-workers as "person before worker." 

# data[].attributes.subject
Always see your co-workers as "person before worker." 

# data[].attributes.headline
Participate in meaningful communities of practice.

# data[].attributes.subject
Participate in meaningful communities of practice.