DuWell believes that an individual's overall wellness is an integration of many aspects of life. Our model of wellness is represented by the image of a tree, which includes the roots of a person, the trunk of self-care, and the branches representing the dimensions of wellness. All parts of the model are interactive and interdependent and are what make you, you. Each dimension of wellness is essential in maintaining harmony and balance in our lives.
What You Can Do
Practice Your Environmental Wellness.
- Clear out the Clutter
- Take time each week to get rid of clutter in your residence hall room- especially on the floor so you limit the chance that you will trip or fall.
- Throw Your Trash Away (or Recycle!)
- Be courteous to others make sure your trash/recyclables make it to the right receptacle. Especially at parties~this will help everyone out in lowering costs for the event
- Walk When You Can
- Save the ozone AND get some exercise!
- Be a Good Neighbor
- Be conscious of excessive noise at outside or inside events and make sure to notify neighbors ahead of time if an event is to occur. This will lower your risk for potential conflicts to occur.
- Be an Advocate, Not a Whiner
- Something about campus or the community bugging you? Don't just complain to your friends, stand up and take action! Finding a way to get involved and make a difference on campus will not only create positive change for everyone, but allows you to leave a legacy you can be proud of.
Practice Your Financial Wellness.
- Increase Your Financial Literacy
- In partnership with iGrad, Personal Finance at Duke offers an online financial literacy platform created to assist you in navigating life events that affect every day financial decisions. Learn how to create a spending plan, select the right bank, understand why your credit score matters, and most importantly, learn how to save for your future. To get started, click here to set up an account.
- You Reap What You Sow
- A little bit of time spent planning and setting up good spending habits will help you build a stable financial future.
- Be Authentic With Yourself
- Are you a shopaholic? Its ok! Just be honest with yourself on what you like to spend on. Once you do that, budgeting can be a lot easier.
- All Things in Moderation
- Sure we may like to go to every new movie that comes out this year, but that can get pretty expensive. Spend on experiences you enjoy in moderation otherwise, you may spend too much on fun and not enough on what matters.
- Create A Budget
- Think about how much you realistically spend each month and hold yourself accountable, this will help you to integrate discipline and balance into your life.
- Money Is a Tool, Not the Key to Well-Being
- Money helps us get to where we want to go. It is a transaction. So don’t worship it.
- For more tips on Financial Wellness, visit Personal Finance at Duke.
Practice Your Intellectual Wellbeing.
- Explore Yourself
- Take a class or try out an organization on something that interests you but you’ve never tried before
- Build connections with professors from a variety of departments- schedule a meeting to ask them questions about their field, career path, etc,
- Time Management
- Remind yourself, "There is always enough time for the important things." If it is important, you should be able to make time to do it.
- Plan your day each morning or the night before and set priorities for yourself.
- Take a stand against perfectionism
- Perfect is in the eye of the beholder, so give yourself a break and set realistic expectations for yourself. For good tips on combating perfectionism. For good tips on combating perfectionism, click here.
- Organize Your Life
- Backpack Dump! Clean out your backpack. Dump everything out and go through each item one by one. Separate everything into a keep pile important papers and information you'll need to use now or to study for future tests - and a dump pile - things you no longer need, like old homework and last months sports schedules.
- Hit the delete button. Stay on top of your inbox to reduce e-clutter. Make a hard fast decision about each email before moving on to the next one- either reply, delete, or put it in a folder.
Practice Your Mind-Body Wellness.
- Try and get at least 8-10 hours of sleep each night. Does that seem impossible? Try to fill in nights you can't get the recommended sleep dose by taking naps- pencil them into your schedule to make sure there's time!
- Well timed, well balanced, meals and snacks can keep you alert and energized throughout the day, while also helping to maintain an optimal weight. For more information on these topics and others, click here.
- Take a Break!
- Take time to laugh, snooze, take a walk, etc., especially during the times of year you feel like you have the least time to spare- your body and mind will thank you for it!
- Listen to your body.
- Love and respect it, and it will be good to you, as well. Learning to say "no" to the outside world and listen to yourself is often challenging, but can help you balance life's demands.
- Don't Be Afraid to Disconnect.
- Step away form your phone, computer and anything else electronic for 15 minutes each day. Don't worry- it will all be there when you reconnect.
- Consume Responsibly.
- If you choose to drink alcohol, set limits for yourself and stick to them. For more information on reducing your risk while drinking, click here.
Practice Your Social Wellbeing.
- Develop Relationships
- Take the time to communicate and spend time with those your care about so you can develop relationships of mutual respect and support.
- Get connected
- Join one or two clubs or organizations that you are interested in, become involved and get connected to the Duke and Durham community.
- Give Your Friends Time
- Manage your personal time as well as commitments to school and work.
- Respect and Honor Diversity
- Develop an understanding and appreciation of human differences.
- Do it Sober
- Explore all the things there are to do on campus and in Durham with your friends.
Practice Your Spiritual Wellness.
- Trust Your Intuition
- Take the time to stop and listen to the voice inside of you- it often will help you find your direction, make choices, or let you know when something isn't right.
- Explore what spirituality means to you.
- For some people, spirituality has to do with faith or religion. For others it is more about finding purpose and meaning in life. Explore what spirituality means to you by visiting various cultural centers around campus and trying out practices to enhance your own self awareness, such as meditation.
This mental health syllabi statement is available for faculty and staff to provide resources and support to Duke students.
As a student, you may experience personal or academic stress at any point throughout the semester. Duke offers several resources for students to both seek assistance on coursework and improve overall wellness, including, but not limited to:
- The Academic Resource Center at (919) 684-5917, theARC@duke.edu, or arc.duke.edu
- Offers free services to all students during their undergraduate careers at Duke, including learning consultations, peer tutoring and study groups, ADHD/LD Coaching, Outreach Workshops, Test Prep and more.
- DuWell at (919) 681-8421 or firstname.lastname@example.org
- Purpose is to provide students an understanding of what wellness is and how it applies to their lives. Moments of Mindfulness programs teach practical steps that students can use, in order to facilitate the growth of their personal wellness.
- WellTrack- https://app.welltrack.com/
- Offers a suite of online tools and courses that help you identify, understand and address issues that you are having. Using the variety of tracking and assessment tools and practicing mindfulness can be essential in maintaining your mental health.
The purpose of the above programming is to assist students in having a daily practice of wellness management. If your mental health concerns and/or stressful events negatively affect your daily emotional state, academic performance, or ability to participate in your daily activities, additional resources are available, including:
- DukeReach at http://studentaffairs.duke.edu/dukereach
- DukeReach provides comprehensive outreach services to identify and support students in managing all aspects of their wellbeing. If you have concerns about a student's behavior or health visit the website above for resources and assistance.
- Counseling and Psychological Services (CAPS) at (919) 660-1000
- CAPS services include: individual, group, and couples counseling services, health coaching, psychiatric services, and workshops and discussions
- Blue Devils Care at bluedevilscare.duke.edu
- Blue Devils Care is a convenient and cost-effective way for Duke students to receive 24/7 mental health support through TalkNow.
Through the promotion of environmental wellness, these two self-care spaces allow you to interact with different items from around the world that promote overall well-being and stress reduction.
Due to COVID-19, these spaces will be closed for the Fall semester. We apologize for the inconvenience but want to ensure that we prioritize the health, wellness and safety of our students, faculty and staff.
Extending along the side of the Student Wellness Center, this meditative garden is a calming spot for you to meander through a natural, living space, leaving cares and concerns behind.
The meditation garden features a yoga deck, a labyrinth for walking meditation, and our highly sought out egg chairs.
Relax. Rejuvenate. Repeat.
How We Can Help
Developed right here at Duke, Koru Mindfulness is an evidence-based program specifically designed for teaching mindfulness and meditation as way to manage stress and reduce anxiety. You will learn specific skills that help calm and focus your mind, including breathing exercises, guided imagery, body scan, and more! Over 700 Duke undergraduate and graduate students have been trained through Koru, so you're in good company.
Integrative Health Coaching empowers you to make lasting behavior changes that are the foundation for a lifetime well-being. Your wellness can be impacted by six interconnected dimensions. These six dimensions include the choices that you make that can affect your physical, mental, spiritual well-being. A DuWell staff member, trained through Duke Integrative Medicine, helps support you in discovering ways to successfully implement healthy lifestyle behaviors across these various dimensions into your unique life.
To make an appointment, or to learn more about Integrative Health Coaching send us an email.
Request a Wellness Workshop
We are available to facilitate discussions and present interactive workshops on a variety of wellness topics and can adapt any workshop to meet the needs of your group. Let us know how we can help by sending us an email!
Group Integrative Health Coaching brings together members of your organization to empower them to make lasting behavior changes that are the foundation for a lifetime well-being. Group wellness can be impacted by six interconnected dimensions. These six dimensions include the choices that you make that can affect your physical, mental, spiritual well-being. A DuWell staff member, trained through Duke Integrative Medicine, helps support your organization in discovering ways to successfully implement healthy lifestyle behaviors across these various dimensions into their unique lives.
To request this workshop, send us an email!