Digital health services

With digitalization being such a large part of our lives nowadays, finding a healthy balance is extremely important. Whether it’s attending Zoom meetings or working from home, all these elements have become a firm fixture in our daily work calendar.

We have put together some tips, pieces of advice and short exercises to help you strike a balance that you find healthy.

Our approach

Working in accordance with the WHO definition of health as a “[...] state of complete physical, mental and social well-being and not just the absence of illness or ailment”, we follow a holistic approach to this issue.

We have assembled our provision in the blocks “physical health”, “mental health” and “social health”.

The TK health coach

Our partner, the health insurer Techniker Krankenkasse (TK), provides a comprehensive range of online coaching services offering individual assistance, training plans, challenges and information about issues such as fitness, nutrition, preventing and dealing with stress, and giving up smoking.

Enter the password “TKCoach24124” to sign up for the program.

Further information and registration

Physical health

We understand physical health to mean all aspects of a healthy diet, sport and exercise as well as workplace ergonomics.

Ergonomic in the office

Workplace ergonomics is about promoting and maintaining physical, mental and visual health through ergonomic workplace design (modifying the work environment) and proper behavior.

Our tips and recommendations for your workstation:

Office chair: thighs and lower legs at a 90° angle, feet fully on the floor; backrest height: at least up to your shoulder blades.
Distance from your eyes to the screen approx. 45–60 cm → Rule of thumb: with your arm outstretched, your hand should lie flat on the screen.
If working on a laptop, use a separate keyboard and/or docking station with a second screen.
Your mouse should be as close to your body as possible (less than 30 cm away).
Your line of sight should run parallel to the window.
Ensure a good level of lighting for your workstation, ideally indirect light from above.

More information and explanatory notes can be found in the Serviceportal. (German Web page)

Already done a bit of physical acticity today?

All of us have a daily routine at work that involves a lot of sitting in front of a computer—often for hours on end without a break. So you should take a few minutes to look after your health:

Stretch, tilt, switch your focus:

Stretch: to loosen up while sitting down, stretch your arms upward and let them loll about.
Tilt your pelvis: staying seated, tilt your pelvis backward (hunched back) and forward (hollow back).
Palming: rub your hands together and then place them on your closed eyes for a few minutes.
Switch your focus: focus first on an object on your desk and then on the scene outside your window.

Activities offered by University Sports

Besides ergonomics and little exercises you can do at your desk, you shouldn’t neglect general physical activity either.

University Sports at the University of Bonn offers a wide range of sporting activities to support you in an active, sustainable and inclusive way.

For example, why not take advantage of the break time express together with your colleagues? Led by qualified instructors, this tried-and-tested exercise and relaxation activity includes strength and stretching exercises.

You can find more information on it and on everything else available from University Sports here.

RelaxBox - tips for physical health

TK’s RelaxBox helps you to loosen up and recharge your batteries with some quick and easy relaxation exercises to do at your desk or at home.

One activity that is particularly suitable for this is known as the “crossover”:

Stand upright in a position that allows you to move freely.
Lift your knees one after the other, touching your right knee with your left elbow and your left knee with your right elbow.

Repeat 10 times.

You can find more TK RelaxBox exercises here. (German Web page)

Mental health

Our mental health services focus on improving your mental resilience and how you deal with stressful situations.

SmartBreak

A unique kind of active break, the SmartBreak contains unusual coordinative movement exercises that challenge and stimulate our brain at the same time. This creates new neural pathways, which improves our performance.

Rather than practicing them until you are perfect, SmartBreak exercises are changed up once you can do them even moderately successfully after a certain number of repetitions. This philosophy of “variation not perfection” ensures a continuous learning process that boosts your mental health.

Effects of the SmartBreak and example exercises

Varying unfamiliar coordinative exercises on a regular basis can increase our cognitive abilities, including improving our concentration, memory and problem-solving skills.

Anyone can do SmartBreak exercises as there are no particular criteria or requirements. We hope you have fun exercising!

Downloadable SmartBreak exercise videos:

"Victory & Love" exercise (can be done either sitting or standing)
"Piano" exercise (can be done either sitting or standing)
"Police Officer" exercise (should be done standing)
"Throw the Ball" exercise (requires a partner and a ball)
"Parallel Ball" exercise (requires two (tennis) balls)

Exercise description Smart Break: Simple Layout

Exercise description Smart Break.pdf

RelaxBox - mental health exercises

TK’s RelaxBox aims to reduce stress levels and internal anxiety in a targeted way with the aid of quick and easy relaxation exercises, some of which start by stimulating a sense of calm and improving mental health.

One such RelaxBox activity is called “Find your Breathing Rhythm.”

Start by sitting or standing upright and relaxed.
Focus on your breathing and try to find a rhythm where you get calm. Try to breathe in through your nose for five seconds and out through your mouth for five seconds.
Breathe evenly and slowly.
Tips: as you breathe in, imagine you’re smelling a soothing aroma. As you breathe out, imagine you’re making a candle flame flicker.
You can also support yourself by placing a hand on your stomach, breathing deeply into your stomach and being mindful of your own breathing.

You can find more TK RelaxBox exercises here. (German Web page)

Healthy together

The “social health” block brings together all the services that help improve how you work together, communicate and gel as a team.

Healthy together in the digital age

Even though we’re now able to hold all our meetings in person again, it’s important not to forget the social aspect, especially when meeting online. We recommend that you always plan in some time for socializing too.

Make other people happy

Small gestures—big impact

A friendly smile, a sincere compliment or a simple “thank you” doesn’t require a lot from us but can have a very positive impact on team spirit in the workplace.

Why not try it for yourself some time?

Smile at your colleagues.
Compliment your fellow team members.
Express your appreciation and gratitude.
Offer your support to the rest of your team.
Leave nice messages on your colleagues’ workstations.

Further information is available here. (German Web page)

Behavior in online meetings

Fostering a sense of camaraderie is also regarded as highly important when we’re all dialing into virtual meetings.

Here are our recommendations for showing respect and appreciation when meeting online:

Turn your camera on so that everyone else can follow the gestures you’re making as you speak.
Start with a friendly greeting.
Make sure you make appropriate gestures, even when chatting virtually to your colleagues, to make what you’re saying even clearer and reinforce its content.

Regular interpersonal dialogue

If you are part of a team whose members are based in different places (e.g. because they work in different buildings or are spending time abroad), you mustn’t neglect the element of person-to-person dialogue.

Make sure that you check in with one another regularly and that the interpersonal element isn’t lost in virtual meetings either. It’s a good idea to make time for personal chats among colleagues to foster a strong team spirit even at a distance.

Media literacy

Social networks open the door to global connectivity and information-sharing. We are available anywhere and at any time of day or night and are sent a constant stream of new updates. Despite the many benefits of digitalization, however, it should be enjoyed with caution.

Consuming media health

For most of us, using our smartphone and communicating via social media are part of our daily lives.

Besides a great many positive effects, however, there are also several downsides. For instance, the videos that people upload are getting ever shorter and our scrolling ever faster. Our brains are being deluged by constant dopamine hits, and our attention spans are shrinking significantly. Using social networks can rob us of all our available time. Instead of going to sleep or working through our to-do list, we scroll through our feeds, afraid of something escaping our notice. This phenomenon is known as FOMO, which stands for “Fear Of Missing Out.”

Constant scrolling and comparing ourselves with other people can make us afraid of actual social interaction, which can magnify feelings of loneliness or symptoms of depression.

Digital detox - our tips for a digital "time-out"

Regulating screen time

Set limits (e.g. using a timer or dedicated apps).
“Conscious free time”: put your cell phone away or on silent when you’re studying, reading, etc.
Set up phone-free zones/times, e.g. when you’re on holiday, with friends or about to go to bed.
“Quiet day” (manage to go a day without your smartphone).
Try not to “have to be present” everywhere.
Enjoy individual moments without posting all the time (tip: take a quick photo and post it later, after enjoying the moment).

Scrutinizing platforms critically

The more “staged” content we see, the greater the risk of us comparing ourselves with it.

Why am I following certain accounts? Do they amuse/entertain/inspire me?
Unfollow accounts that could erode my self-esteem.

Self-reflection

Good media literacy is becoming increasingly important. Learning to take everything in moderation and strike a balance is key to our mental health.

How do I feel after spending time scrolling? Do I feel good or stressed?
How do I myself come across on social media? Do I show every side of myself? Others might be feeling just the same as me: is the way I present myself healthy for me/other people?
How much time do I spend on social media?

Dealing with signs of addiction

Signs of addiction can manifest themselves in many different ways, which is why we’d like to provide an initial overview of the issue in this section.

The many varied facets of addictive disorders

“Far from being a marginal problem in society, addiction affects a great many people in Germany.” (Federal Ministry of Health)
Addictive disorders can develop in a wide range of contexts. Alongside dependency on nicotine, alcohol, medication or illegal drugs, compulsive gambling is another common form of addiction. However, constant use of the Internet and social media that results in addictive behavior is also a widespread addiction, as are eating disorders (binge eating, bulimia, anorexia, etc.).

More information on addiction, prevention, treatment, counseling and the help available can be found here on the Federal Ministry of Health website. (German Web page)

The “Rauchfrei” program—the path to a smoke-free life

Now also available online, the “Rauchfrei” (“Smoke-Free”) program is a scientifically based, tried-and-tested group course for giving up tobacco. Anyone successfully completing the course and submitting their confirmation of participation can usually get part of the cost covered by their statutory health insurer.

Further information is available here. (German Web page)

Information on treating addictive disorders at the University of Bonn

The University Psychotherapy Outpatient Clinic at the University of Bonn does not provide treatment for anyone currently addicted to addictive substances. They will first need to complete a “detox” (inpatient deprivation management) and withdrawal treatment before they can begin a course of psychotherapy at the clinic.

Further information is available here. (German Web page)