Workshop Handouts & Recordings

Download materials from Healthy IU workshops and programs.

Physical Well-Being

Nutrition

Physical Activity

  • Activity Trackers 101

    Carol Kennedy-Armbruster, PhD

  • Feel-Good Workstation Movements

    Carol Kennedy-Armbruster

    Mary Yoke, MA, MM

  • How to Make Healthy Changes: 4-Part Series

    Is there a healthy change you'd like to make in your life, but you're not sure where to start or how to keep it going? This 4-part series is for you! Led by IU School of Public Health's Dr. Vanessa Kercher, these high-energy, half-hour discussions will provide essential tips and tricks for motivation, behavior change, and habit creation.

    Part 1: Get Out of Your Own Way! Lead Your Wellbeing

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    For anyone who struggles to be physically active, works too much, or finds themselves saying, “I just don’t have the motivation” to reach a wellness goal, it’s time for you to get out of your own way. This 30-minute webinar will provide attendees with knowledge, tips, and strategies to help you take charge of your life to best support your physical and mental well-being. More specifically, attendees will tap into what fuels our motivation (and what does not!), how to check-in with our motivation, and support it while facing challenges head on.

    Objectives
    Attendees will be able to:

    • Understand two important theories that help support personal motivation.
    • Check-in with your motivation on a regular basis to identify what’s standing in your way.

    Part 2: Physical Activity Plan: To Schedule or Not to Schedule?

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    View slides

    Are you intentional about planning your physical activity? If you, like so many of us, find yourself struggling to stick a routine you can either start, continue to do, and/or complete, then it’s time to check in with what you do to support your movement behaviors. Please join this 30-minute webinar where you will learn how to create your own Physical Activity Ritual plan—whether that be in short bursts during the workday, or in an intentional workout session at the gym or at home. Make movement a part of your life by establishing a routine and/or ritual that fits your daily reality and unique lifestyle. This webinar will provide you with some essential tips and tricks to get you started on a physical activity routine that excites you! 

    Objectives
    Attendees will be able to:

    • Learn about the importance of creating a physical activity routine to stick with it.
    • Identify ways to fit in physical activity that best fits unique, personal schedules.

    Part 3: Behavior Change Setbacks: Why Is It So Hard?

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    View slides

    This 30-minute webinar will discuss all that stands in the way of being your best self—physically or mentally. We will briefly discuss common barriers and strategies to overcome them by focusing on the all-or-nothing principle, self-talk, and perfectionism tendencies. By the end of this short webinar, we hope you can walk away with your own action-items to kick those barriers to the curb!

    Objectives
    Attendees will be able to:

    • Discuss barriers and how they challenge us as humans.
    • Identify strategies for overcoming physical activity barriers.
    • Check in with personal awareness (self-talk, perfectionism, emotions, and reflection)

    Part 4: Make It Stick! Using Commitment Devices for Behavior Change

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    View slides

    Do you have big plans to be healthier, exercise more, or eat better, only to find your future self does not always follow the plan you made? When it comes to being healthy, we know what to do—and even want to do it—yet we still have trouble actually doing it! Why? This 30-minute webinar will provide attendees with tips, tricks, and strategies to stick to our health behaviors by utilizing commitment devices. More specifically, we will discuss the spectrum of commitment devices, practical approaches to utilize commitment devices in your life, and the value of such devices in supporting our health behaviors. By the end of this short webinar, we hope you can commit to whatever health behavior you’ve been wanting to stick to!

    Objectives
    Attendees will be able to:

    • Learn about different types of commitment devices and provide examples.
    • Identify commitment devices to adopt into your life.
    • Identify the strengths and weaknesses of commitment devices.

     

  • Men: How to Be at the Top of Your Game

    Presented by Steven Lalevich, RD

    Full-time employees and spouses on an IU-sponsored medical plan: Schedule your free, personalized nutrition counseling appointment with Steven! Email askanrd@indiana.edu. 

  • Physical Activity that Fits My Time, Budget and Personality

    Jackie Braspenninx

  • Walk to Wellness (IUPUI)

    WALKING PATHS:

    HEALTHY SNACKING TIPS:

    (Week 1): Shoes/Posture/Stretching

    (Week 2): SMART Goal Setting

    (Week 3): Portion Distortion

    (Week 4): Healthy Eating / My Plate

    (Week 5): Take Charge of What's Around You / Social Cues

    (Week 6): The Joy of Movement

    (Week 7): Four Keys to Healthy Eating Out

    (Week 8): Problem Solving Steps

    (Week 9): Overcoming Negative Thoughts/Stress

    (Week 10): Metabolism 101

    (Week 11): Slips

    (Week 12): Sleep Materials

    (Week 13): Women's Health

    (Week 14): Stress

    (Week 15): Moving Forward

Sleep

  • Ask the Experts: Sleep Q & A

    View the recording.

    Have questions about sleep? Our IU sleep experts have answers. 

    The experts:

    Yelena Chernyak, PhD, DBSM, HSPP
    Board Certified in Behavioral Sleep Medicine
    Assistant Professor of Clinical Psychiatry
    Chief Psychologist - Adult Outpatient Psychiatry Clinic, IU Neurosciences Center
    Director – Behavioral Sleep Medicine, IU Neurosciences Center
    Director – Clinical Health Psychology Fellowship
    Indiana University School of Medicine/IU Health Physicians

    Shalini (Shalu) Manchanda, MD
    Professor of Clinical Medicine
    Director, Indiana University Health Sleep Disorders Center
    Adjunct Professor Clinical Otolaryngology, Head and Neck Surgery

    Julie Otte, PhD, RN, FAAN
    Associate Professor
    Assistant Dean of Evaluation
    Indiana University School of Nursing

  • Insomnia Q & A

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    Have questions about insomnia? Our IU sleep experts have answers. Join Yelena Chernyak and Julie Otte, IU sleep experts, to learn more about insomnia.

    Yelena Chernyak, PhD, DBSM, HSPP
    Board Certified in Behavioral Sleep Medicine
    Assistant Professor of Clinical Psychiatry
    Chief Psychologist - Adult Outpatient Psychiatry Clinic, IU Neurosciences Center
    Director – Behavioral Sleep Medicine, IU Neurosciences Center
    Director – Clinical Health Psychology Fellowship
    Indiana University School of Medicine/IU Health Physicians

    Julie Otte, PhD, RN, FAAN
    Associate Professor
    Assistant Dean of Evaluation
    Indiana University School of Nursing

  • Reset Your Rhythm

    Steven Lalevich, RD

    Full-time employees and spouses on an IU-sponsored medical plan: Schedule your free, personalized nutrition counseling appointment with Steven! Email askanrd@indiana.edu. 

Mental/Emotional Well-Being

  • Am I Enough? The Question That Drives Anxiety

    P. Scott Sweet, MSW, LCSW, LCAC

    IU Mental Well-being Resources

  • Attitude of Gratitude

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    Presented by SupportLinc EAP

    Gratitude is the practice of affirming gifts and positivity in the world coupled with the recognition from which these resources stem. The practice offers physiological, psychological and social benefits improving on our bodies, minds and relationships. In this seminar, we'll discuss the many benefits of gratitude and provide simple and manageable ways that offer significant results to cultivate gratitude in our everyday life.

  • Building Positive Self-Esteem: Strategies for Success

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    Presented by SupportLinc Employee Assistance Program (EAP)

    From time to time, everyone faces circumstances that make it hard to feel good about themselves. When people are under extreme stress, are sick or are having a difficult time at home or work, it is easy to be drawn into a downward spiral of lower and lower self-esteem. This seminar is designed to provide participants with ideas and practical strategies that they can begin using immediately to increase self-esteem and begin to feel better about themselves.

     

  • Building Resilience for Optimal Performance

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    Presented by SupportLinc Employee Assistance Program (EAP)

    Resiliency is essential in a work environment where everyone feels pressured to produce more work, of higher quality, with fewer people, in less time and with fewer resources. With challenges in our personal lives as well, it is clear that everyone must learn how to be change-proficient, cope with unexpected setbacks and overcome adversity. This seminar will provide employees with the tools necessary to adapt to challenges and changes at home and at work, while helping them become successful, more productive employees and improve their overall quality of life.

  • Guide to Less Stress

    John Nolan and Tim Hoover

  • Relaxation Techniques

    Presented by Mary Yoke, M.A., M.M.

  • Self-Compassion

    View the recording

    Mindfulness Practice Handouts:

    We are all good at attending to the needs of those around us, but we often forget to attend to our own needs. And that is a set up for things like burnout, stress, and resentment. Research shows that people who adopt self-compassion practices have less depression and anxiety and are more likely to experience positive mind states like happiness and life satisfaction. This session will explore what self-compassion means and offer some simple ways to offer it to yourself. 

    Facilitator: Jonathan Walker, MD; Clinical Assistant Professor, Indiana University School of Medicine, Fort Wayne; Certified Mindfulness Facilitator, International Mindfulness Teacher's Association

Social Well-Being

Financial Well-Being

Overall Well-Being

Health & Safety

Work + Life

View all Work + Life educational recordings.