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How You Can Increase Your Self Care


Colleges and universities tend to be hotspots for mental health struggles. A study of a Midwestern university showed how faculty and students were struggling with mental health issues including depression (28.3% faculty/staff & 31% students), anxiety (38.6% faculty/staff & 41.8%), and stress (31.1% faculty/staff & 33.9%) (Meeks et al., 2021). We cannot ignore the societal and systemic issues at the root of these issues, such as ever-decreasing resources and students whose resources are stretched, but it is also important to plan for what we can control, such as a self care practice. 

Just as we should plan for a successful semester of teaching, research, and service, we should also plan for how to sustain ourselves through and with this work, and encourage students to do the same. This teaching tip provides a framework for holistic wellness and self-care generally and specific to Oakland’s available resources. Use this worksheet to make your own self-care plan.

Self care is not selfish and is essential in achieving excellence in the classroom. Self care is more than just yoga and bubble baths. It is taking time to do things that can help improve your overall well being. A person’s wellbeing consists of 9 dimensions that impact one another. Neglecting any of the following 9 dimensions of wellness can negatively impact your overall wellbeing (physical, emotional, creative, environmental, financial, occupational, cognitive, social, and spiritual). Self-care activities have been shown to help individuals manage stress, reduce the risk of illness, and increase energy. When looking to incorporate self care into your daily routine it can be challenging to know where to start, especially when juggling your workload and personal life. The best place to start is to notice which activities invigorate you and which leave you feeling drained. Below, I have discussed what is important to consider when creating a self care plan and uncovering what self care strategies work best for you.

Creating a Self Care Plan

Self care is very personalized and may look different for each person. In life, you may be struggling with one dimension of your wellbeing more than another requiring you to pay more attention to the affected dimension. For example, say you just got a promotion, contributing to you feeling occupationally and financially well, but making you cognitively exhausted from all the new information. To help balance your cognitive health, you would need to identify a self care strategy to help elevate that dimension of your life. 

To help you identify a self care strategy for each one of the 9 dimensions of wellbeing (physical, emotional, creative, environmental, financial, occupational, cognitive, social, and spiritual), I have created a handout with examples for each dimension. This is great to keep on hand because when you find you are feeling unbalanced in one area of your life, you can look to this sheet to help you discover a resource that works best for you. Below, I have provided a self care strategy for each of the 9 dimensions of wellbeing as an example:

  • Physical Self Care Strategy: Getting 7-8 hours of sleep each night
  • Emotional Self Care Strategy: Journaling before you go to sleep each night
  • Cognitive Self Care: Reading at least twice a week for pleasure
  • Social Self Care: Family dinners every Sunday
  • Financial Self Care: Sticking to a monthly budget
  • Spiritual Self Care: Practicing meditation every morning when you wake up
  • Occupational Self Care: Eating your lunch away from your desk 
  • Environmental Self Care: Deep clean your house once a month

Once you have identified a self care strategy for each of the 9 dimensions of wellbeing, you must then ask yourself a series of questions for EACH strategy you identified. This will help you keep accountable for when you will perform this strategy, how often you will perform it, and allow you to assess any challenges you may face in implementing this strategy into your daily routine. Go through the following questions once you have identified a strategy for each of the 9 dimensions of wellbeing:

  • Which strategy did you identify to try out? Does it meet the components of adult self-care (meaningful and occurs regularly?)
  • When will you engage in your self-care strategy?
  • How will you ensure that you continue to engage in this self-care strategy?
  • Note any barriers that may be in your way of keeping to a self care plan and how to overcome them.

Where Can You Increase Your Self Care at OU

Oakland University has a variety of services and resources for OU faculty to increase their wellbeing. Below, I have identified places you can go or groups you can join to help increase different dimensions of your wellbeing. Some resources may fall under multiple categories. Additionally, this is not an exhaustive list and there may be other resources that are not on this list.

Physical Self Care Strategy: 
  Graham Health Center
  Recreation Center 
  OU Golf & Learning Center 
Emotional Self Care Strategy: 
  SEHS Counseling Center 
  Employee Assistance Program
  Counseling Center 
Cognitive Self Care: 
  Meadowbrook T heater
  Meadowbrook Hall
Social Self Care: 
  Athletics Sporting Event
  AAPI ERG
  (BERG)
  (IERG)
  Latinx ERG
  LGBTQIA ERG
Financial Self Care: 
  OU Credit Union
Spiritual Self Care: 
  Library Reflection Room 
  OC Reflection Room (room 53)
Occupational Self Care: 
  The Research Office
  Human Resources 
  Women in Science, Engineering, And Research (WISER)
  PACE
  CETL 
Environmental Self Care: 
  Campus Student Organic Farm 
  Environmental Health & Safety

References and Resources

Meeks, K., Sutton Peak, A., & Dreihaus, A. (2021). Depression, anxiety, and stress among students, faculty, and staff. Journal of American College Health. 

9 dimensions of wellbeing explained, from the Rollins Wellness Center.

Learn more about Self Care and how to get started, from the National Institute of Mental Health (2021).

Alexander, J., & Kelch, B. (2021, July 9). Self Care Strategies for Faculty. Inside Higher Ed.

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About the Author

Caitlyn Hennings is a Wellness & Educational Outreach Coordinator at University Recreation & Wellbeing. She has a Master of Science degree in Health Promotion, is a Certified Health Education Specialist (CHES) and has received a certification in Clinical Health Coaching. Caitlyn is new to Oakland County and just moved here from Delaware where she had lived her entire life.

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Inclusive Audio Learning with Podcasters Kate and Dan

Mon, Aug 1, 2022 at 7:30 AM

A few months ago, my friends over at e-Learning and Instructional Support launched the podcast Inclusive & Online with Kate and Dan. I admired how they went from taking a self-paced course on podcasting for education to making the podcast a reality, so I wanted to gather their tips for faculty who may want to leverage audio content for learning. After I reached out to them, we decided to do a “crossover” of sorts, so they invited me on the podcast to talk about the relationship between audio and inclusive online learning. This teaching tip provides some highlights from the episode. Listen to the episode.

Why the Focus on Audio?

In the spirit of their podcast, Kate and Dan asked the smart question of how audio learning fits into inclusive teaching. In writing the book Mobile-Mindful Teaching and Learning, I dove into how audio learning options increases access for all students, particularly those who are often marginalized in higher education.

Audio allows us to access learning more often.

Audio books and podcasts allow people to learn while on the go, whether during a commute, waiting in line, or doing simple tasks. OU nursing instructor Dr. Lynda Poly-Droulard’s students appreciate her providing students an audio file option to her narrated slides, which students frequently listen to during commutes. Audio can be powerful for filling in the gaps between more focused, active learning activities. 

Audio provides an additional mode of expression, for teacher and learner.

Higher education learning relies heavily on written text, from hefty textbooks to lengthy papers. There are many good reasons to share and express ideas in writing, but we may over-rely on writing where other modes of expression are also valid, sometimes preferable. In Temi Okun’s (2021) white supremacist framework, one characteristic is “worship of the written word,” or valuing ideas expressed in writing to the point of de-valuing knowledged shared through oral traditions among other visual and tactile modes of expression. Allowing students to express ideas in an audio format among other options, whether orally in person or through a recording, gives students the agency to engage in more authentic learning.

Tips for Using and Creating Audio Content

Supplement your course with existing audio content.

Hosts of two podcasts on teaching in higher ed recommend exploring existing audio content for learning before creating your own (Stachowiak, 2021). Since so much audio content exists already, using this content not only saves you the labor of creating new content, but also helps you evaluate the quality of existing content. In her recent conference presentation, OU English instructor Dr. Rachel Smydra (2022) shared how she had her students analyze rhetorical structures in the popular podcast Serial, season 1. If you continually notice what is lacking that you would like to offer students, you may be able to start creating your own audio content.

Share your voice with students.

If you are tired of emails and Announcement forum posts and suspect students feel the same, send them an audio message. As OU writing and rhetoric professor Dr. Lori Ostergaard reported in her recent CETL teaching grant work, asynchronous online courses often put so much expression into written text. To increase community in her asynchronous online course, she provided audio feedback to student work and audio responses to discussion forums. While videos can be great for demonstrations and engagement, maybe some content can simply be expressed in audio. Adding audio is a way of increasing teacher presence and opening up modes of expression.

Give students the option to express learning via audio.

Evaluate the learning outcomes for an activity that usually requires writing and consider the value of allowing students the choice to express their ideas via audio. As I have found in my teaching, you will likely see some students’ thoughts come alive when they are free to explain an idea orally rather than in writing alone. Sometimes it’s as simple as telling students they can also use the multimedia button in a Moodle forum or assignment

Keep it accessible with transcripts. 

While there is so much audio content available, not all of them include text transcripts. Like all digital accessibility practices, text transcripts are essential to those who can’t hear or access audio content, but are beneficial to all when a student needs to search for keywords or read. Choose audio that has transcripts. When recording your own audio, Otter.ai is a favorite tool for easy transcription, but you can also rely on popular video recording services like Zoom and YuJa. You may even find that you like starting with a script if you want your audio content to be polished and concise. If you are new to such practices and technologies, e-LIS instructional designers can help.

If you want to start recording your own content…

Keep an eye out for opportunities to learn about creating educational audio content. For the content to be learning-focused, plan for ways to actively engage students and connect content to learning, just as you would with creating any other instructional content. Before creating the Inclusive & Online Podcast, Kate and Dan took a self-paced course on podcasts for teaching and learning with the Online Learning Consortium. (OU folks, e-LIS may offer some passes to take courses like this.) Audio course creator Yehoshua Zlotogorski (2020) shared how to write an audio course, paying attention to structure, cues, and strategic repetition.

Start with a simple goal to test the waters, such as recording your interview with a colleague you would normally invite as a class guest speaker. You can create the audio through Zoom, YouTube, YuJa and others, which will produce a transcript. Audacity is a free, open-source audio recording and editing program that is fairly easy for you and students to use, but use a program like Otter.ai to produce the transcript.

If you find this process rewarding and worth continuing, you might start recording a lecture or two. Once you know you will be producing audio content continuously, you may want to consider upgrading to a microphone (Dan recommends a USB condenser mic). As your library of audio content grows, you may find yourself ready to officially create a podcast, which means you regularly publish audio content, even if it’s every other month or so. Kate and Dan use rss.com for hosting, which offers a $5 per month education license.

Don’t go it alone.

If you are interested in creating audio but find the prospect overwhelming, plan for who you can take along with you. 

  • Partner with a colleague. Kate and Dan decided to team up to create a podcast that publishes monthly, which is key to making the work manageable and rewarding. Many great podcasts include two hosts who can play off of one another and share the work of maintaining a podcast. Consider partnering with a colleague or collaborator, perhaps as another way to disseminate research and teaching ideas.
  • Work with your ed tech experts. Start by inquiring with instructional designers, who may not have direct experience with audio content, but are likely well equipped to do some digging and exploration with you. OU faculty can consult with instructional designers, and you may even want to meet with the Student Technology Center to see what equipment and support they can offer students interested in audio content. 

Conclusion

There are many good reasons to integrate and create audio content for a course, but the reasons have to make sense for you, your students, and your course. As I encourage in Mobile-Mindful Teaching and Learning, start with self. Cultivate your own intentional learning around topics related to your course or discipline, and see what happens.

References and Resources 

This teaching tip is based on the podcast episode. “Accessible Audio Content with Christina Moore,” Inclusive & Online with Kate and Dan Podcast, produced by Kate Huttenlocher and Dan Arnold. Published July 22, 2022.

Stachowiak, B. (Host). (2021, September 30). How to use podcasts in teaching (No. 381). [Audio podcast episode]. In Teaching in Higher Ed.

Kane, J. (2020 November). Using Podcasts to Increase Student Engagement. Video created for a virtual poster presentation at OLC Accelerate Conference. 

Okun, T. (2021). White Supremacy Culture Characteristics. White Supremacy Culture.

Smydra, R. V. (2022 April). Using podcasts to facilitate learning and skill application in online courses. ITLC Lilly Online Conference.

Stachowiak, B. (Host). (2021, September 30). How to use podcasts in teaching (No. 381). [Audio podcast episode]. In Teaching in Higher Ed.

Student Podcasts (34 minutes). (2022, June). Tea for Teaching Podcast. Shared in the show notes: Podcast instructions and documents used in introductory economics class (the materials that John shared with Megan)

Zlotogorski, Y. (2020, October 30). How to write an audio course [Weblog post]. Alpe Audio Blog. 

Otter.ai transcription

View the OLC workshop schedule. OU Faculty: The workshops that are available at no cost are those that have a cost of $270 non-member/$170 member each. OLC's Certificate programs, Mastery series and workshops that cost more than $270 are not included in this offer. OU faculty interested in registering for a workshop can complete the OLC workshop registration form.

CETL Teaching Collection Resources

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Many thanks to Kate and Dan!

Kate Huttenlocher is the Assistant Manager of Support Services in the e-Learning and Instructional Support office. Kate is also a graduate from Oakland’s Master of Arts in Counseling program. When not working, Kate can be found hanging out with her menagerie of pets or going on outdoor adventures.  

Dan Arnold is the Manager of Support Services for OU’s e-Learning & Instructional Support office. He is an alum of OU’s School of Education and Human Services, having earned both a master’s in Training & Development and a Ph.D. in Educational Leadership. In his personal life, he’s really quite delightful and is often found making dad jokes or involuntarily napping in his favorite chair.

About the Author

Written by Christina Moore, Center for Excellence in Teaching and Learning at Oakland University. Others may share and adapt under Creative Commons License CC BY-NCView all CETL Weekly Teaching Tips. Follow these and more on Facebook, Twitter, and LinkedIn.

Tips for Planning Fall 2022 Teaching and Learning

Mon, Aug 15, 2022 at 7:30 AM

While this is not necessarily a comprehensive list, it can provide a structure for many of the planning items to attend to for fall 2022. Make a copy of this checklist, and add additional notes and items specific to your needs.

While the campus and class environment at OU may look more normal this semester, we want to both enjoy being together on campus and plan for flexibility and adaptability. We have provided some actionable items below. For more information see the Toward Post-COVID Teaching webpage.

  • Follow the set teaching schedule. All courses have been assigned an instruction mode. Work closely with your department chair or program coordinator to confirm your schedule. Please ensure that you follow this schedule and format. If you are teaching “in-person” you need to be meeting only at the times set for the in-person sessions. If you are teaching a combination of in-person and online, clearly identify in your syllabus the dates and times that you will be meeting in-person and follow that schedule. As this is a confusing time for students, also talk through scheduling and expectations often in the first weeks of the semester. 
  • Use the syllabus to help guide decisions. The OU Syllabus Resources page includes an updated syllabus template with COVID-related links and language. Updates for Fall 2022 include a study help recommendations through the Academic Success Center, timely COVID updates with continued pandemic-conscious flexibility recommendations, online learning student resources, and other timely deletions and additions.
  • Check out your classrooms ahead of time. If you are teaching on campus, visit your classrooms to see what technology, programs, and furniture setup you’ll be working with. Many general purpose rooms have been updated with new technology to aid livestreaming and recording. See CSITS’s GrizzFlex webpage for programs available in general purpose classrooms, including a video demonstration of new classroom technology.
  • Plan for uncertainty, with remote options for some or all students. As COVID still circulates and may spike at times throughout the semester, you and your students may need to quarantine or care for dependents who are quarantined, among other life responsibilities and challenges. Consider what options you and your students have when they cannot attend a class session, whether that involves livestreaming and recording class sessions, offering adjacent asynchronous options, or overall practicing flexibility and compassion. It may be most manageable to identify the main activities of your course and determine a flexible option for students to achieve these activity goals. 
  • Plan your technology needs at home. If you are teaching some sessions online or want to plan for potentially teaching from home, see if the Classroom in a Box would be helpful to you, which includes document cameras, microphones, web cameras, annotation panels, and laptops.
  • Set up your Moodle course. Moodle courses are available to faculty one month before the first day of a semester. Whether teaching online or on campus, use Moodle to house core documents, a forum for student questions and class communications, and provide assignments and activities as needed. See the Moodle Help Library to explore more options, and get more e-LIS support through their Support Portal (live chat, phone, or online), workshops and one-on-one appointments. Even if you have some experience with Moodle, strolling through the new Self-Paced Online Teaching eSpace can help you reflect on and think about getting the most out of your Moodle space.
  • Get an early idea of who your students are. Asking students to fill out a simple form will help you move from hypothetical situations to working with the students you have. Knowing their technology/internet access, schedules, interests, experiences, and concerns will better help you anticipate barriers and opportunities. This Preparing for the Semester Google Form Template can serve as a model you can use and adapt.
  • Have a plan for your own care and flexibility. Remember the offices on campus that can help plan and adjust to the unexpected.

View a Google Doc version of this teaching tip

Written and designed by Christina Moore, Center for Excellence in Teaching and Learning at Oakland University. Others may share and adapt under Creative Commons License CC BY-NCView all CETL Weekly Teaching Tips. 

Center for Excellence in Teaching and Learning

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