Take 5 Tuesday

UAB Medicine Office of Wellness provides tools and resources each week through a weekly wellness email: Take 5 Tuesday.

The communication aims to strengthen the mind, body, and spirit through local and national resources. Resources are offered across all five dimensions of wellness: emotional, spiritual, occupational, intellectual, and health.

Subscribe to the weekly email here.

Experiencing Wellness Together

Beginning in 2022, the Office of Wellness developed an initiative to foster community while practicing evidence-based wellness activities. The simple, proven practices are thoughtfully crafted into activities that can be implemented into daily life. Since wellness is not a one-size fit all, through this initiative, we hope individuals will be able to identify at least one practice that works for him or her.

Additionally, teams may consider participating together for greater camaraderie and accountability. The activities can be altered to fit the needs of the unit or individual.

January: Affirmations

It is officially a new year, and we invite you to start this new year with a new practice! Once a day for the next 30 days, we encourage you to say an affirmation aloud (preferably in the morning). The power of affirmations can change your thinking patterns, increase your self-confidence, and help achieve goals. Need ideas for affirmations? Check out the daily affirmations that our director of Wellness and Administration used this month!

February: Kindness

This month we celebrate love and kindness. We invite you to practice at least one act of kindness each week for the next 4 weeks! Your act doesn’t have to be big; even the smallest gesture can have a huge impact on your wellness and someone else’s. Need ideas for acts of kindness? Check out this list.

March: Reading

This month, we invite you to work out your brain. Over the next 30 days, we encourage you to read (or listen to) a book for at least 10 minutes a day. Reading reduces stress, while also protecting your brain from cognitive decline and dementia. Grab a good book (or tune into an audiobook) and give your body a rest while you exercise your brain! Here are recommendations from some UAB Medicine leaders.

April: Nature

The flowers are blooming so get out and enjoy the beautiful outdoors. This month, we invite you to spend 1000 minutes outside (about 30 minutes per day). Take a walk outdoors during lunch or go explore the Birmingham Botanical Gardens—spend your time outdoors doing things you enjoy! Nature can improve your mental health by reducing anxiety and increasing mindfulness. Try these outdoor activities on or near UAB Campus.

May: Mindfulness

Mindfulness is the act of bringing focus and awareness to the present. Engaging in mindful practices can help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, promote concentration and the list goes on and on! You can gain these benefits and more in just a few moments. Check out this list of mindful moments for ideas on how to incorporate mindfulness as a part of May’s Experiencing Wellness Together activity. We encourage you to pick one to focus on all month or try a new one each week—these are your moments.

June: Journaling

Journaling is one of life’s greatest hacks and is a form of therapy you can do by yourself. This month we encourage you to keep a journal in whatever format is best for you—phone, computer, notebook. You can write a lot or a little, but write your thoughts and feelings without a worry for grammar and punctuation. Journaling provides immense benefits to your mind, body and spirit, so do the “write” thing for you at least three times a week! Here are some prompts to get you started!

July: Hydration 

Water is essential to keeping our bodies and brains functioning properly and feeling healthy. This month we encourage you to drink more water by replacing one beverage a day with water or drinking an extra 8oz of water daily. Decreased hunger and joint pains, reduced fatigue and headaches, and max physical performance and energy are just some of the benefits. Use this to keep you on track!

August: Ask

Questions can help break down barriers and lead to improved relationships both professionally and personally. The simple act is powerful and cultivates interpersonal skills, such as emotional intelligence. Questions ignite our curiosity, improve our intimacy, and inspire innovation. Asking someone to share their experiences, insights, and passions sets a foundation for connection, which is the key to successful personal and professional relationships. These connections are critical to our physical, mental, and social well-being. Make August the month you ask!

September: Steps 

Wellness can be as simple as walking! Take the next step towards your wellbeing starting with this month’s Experiencing Wellness Together activity—getting 2,000 more steps a day. Walking boosts heart health and focus, increases energy levels, and strengthens bones and muscles. Use this to keep you on track!

October: Grow and glow 

This month we invite you to discuss your day with friends, family, and peers. Share your grow (a challenge or new idea) and glow (a highlight or small win) with someone to reflect on your day. Talking about the triumphs and trials of our lives is a simple way to connect, assess, and heal. Just like food is fuel for our bodies, talking to a person is fuel for our brains and sustenance for our hearts. Give it a try—this may end up being the glow of your day!