Digital health services

With digitalization such a large part of our lives nowadays, finding a healthy balance is important. From social media to online lectures and digital study groups, all these elements have become ingrained into our daily routine.

So we’ve put together some tips, pieces of advice and short exercises to help you strike a balance that you find healthy.

Our approach

Entirely in keeping with the WHO’s definition of health as a “state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” we adopt a holistic approach.
We’ve divided the services that we provide you with into three 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.
More information is available here.¹

Enter the password “TKCoach24677” to sign up for the program.

Further information and registration ²

Gesundheitspartner Techniker Krankenkasse © Techniker Krankenkasse

The TK-StudyGuide

The TK-StudyGuide offers students assistance in mastering the challenges of studying. The offers include various lectures and webinars on topics such as stress reduction, dealing with emotions, resilience and mindfulness.
You can register online for webinars and do not have to be a member of Techniker Krankenkasse to take part.

Further information ³

Kariertes Heft in dem in Holzplättchen das Wort "Workshop" gelegt ist © Colourbox

Physical health

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

Ergonomics during your studies

Ergonomics is about maintaining and improving your physical, mental and visual health through ergonomic workplace design (modifying the work environment) and proper behavior in each situation.

By way of an example, here are some recommendations and tips for optimizing the layout and setup where you study:

Desk chair

Thighs and lower legs at a 90° angle
Feet fully on the floor
Backrest height: at least up to your shoulder bladesxt

Screen

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.

We know that the purchase of a screen may not be financially feasible. An interim solution would be to at least buy an external keyboard and mouse and place the laptop on a cardboard box to increase the distance to the screen and not always have to look down with your head.

Workstation design

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.

Cheaper alternatives for improving workplace ergonomics

One example of a cheaper alternative to a height-adjustable desk is a STANDY, a cardboard unit that can be placed on top of a table and adjusted to your body size. The STANDY and the switching between periods of sitting and standing work that it enables can help your shoulder, neck and back muscles.

If you don't have a Standy on site, you can also place your laptop on a cardboard box and operate it with an external mouse and keyboard.

You can find more information about the stands and the locations where they are available on the University Sports website.

Further information ⁴

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 in breaks between lectures 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 on the Techniker Krankenkasse website.

Further information ⁵

Already done a bit of physical activity today?

All of us have a daily routine at University that involves a lot of sitting in front of a laptop, computer or tablet—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.

Movement during your studies

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.

You can find more information on everything available from University Sports here.⁶

Mental health

Our mental health offerings are designed to promote psychological resilience and improve participants’ ability to handle stressful situations.

What kind of break do you need?

In a world that is often characterized by hectic pace and stress, the importance of breaks is becoming ever greater. Taking regular breaks is important to maintain motivation and concentration in the long term and thus improve work performance. Conscious breaks are also essential and useful for preventing fatigue and loosening up the muscles after a long period of sitting at a desk.

Consciously take time to relax - your body and mind will thank you for it!

If you don't take a conscious break, you take hidden breaks! A quick glance at your cell phone, doing something in between - these breaks are not relaxing and still cost time.

Incorporate conscious breaks into your working day:

Change of location

Breaks at your place of study are not very relaxing. It's better to go outside, get some fresh air and enjoy the daylight.

Move away from the screen

If you spend a lot of time looking at screens, you should give your eyes a break.

The important thing here is to consciously step away from the screen during the break and focus on something else.

Note: You can find some exercises for your break above in the section “Already done a bit of physical activity today?” in the category Ergonomics during your studies.

Create a balance

Do you sit a lot? Get moving.
You move a lot? Take a rest.
You work alone? Meet up with others.
Is there always a lot going on around you? Find a quiet place.

Set boundaries

Rule 1: Do not discuss unit topics during the break.

Rule 2: Don't do any activities that require you to overcome your inner resistance.

Tickiing off short to-do's in the household or similar is okay.

Smart break

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 ⁷(to do sitting/standing)
"Piano" exercise ⁸(to do sitting/standing)
“Police Officer” exercise⁹ (to do sitting/standing)
“Throw the Ball” exercise¹⁰ (you’ll need a partner and a ball)
“Parallel Ball” exercise¹¹ (you’ll need two (tennis) balls)

Excersice Description SmartBreak: Simple Layout

Exercise description SmartBreak.pdf

¹²

Strengthen skills

Digital training from StudiCare

StudiCare is a service offered by the Chair for Clinical Psychology and Psychotherapy at Friedrich-Alexander-Universität Erlangen-Nürnberg.

It comprises numerous scientifically sound online training courses on topics related to student psychosocial health. This online health training consists of various self-study courses that help participants to cope with their psychological or psychosomatic symptoms or prevent these from developing in the first place and thus to improve their general well-being.

What makes the courses ideal is the fact that they can be taken anywhere and at any time.

Further information is available here. ¹³(German page)

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.¹⁴

Social health

The “social health” block brings together all the services that help improve how you work together and communicate and foster a sense of community spirit.

Social health in the digital age

Even though virtually all meet-ups can now happen in person again, a few online meetings are still a firm fixture in many people’s diaries. How we all get along is an important issue to consider, especially during virtual discussions.

Length of online meetings

In online meetings of your study groups during the examination period, e.g. in the run-up to written exams, projects or presentations, you should try and make your meeting as purposeful and time-efficient as possible. It’s important to avoid getting bogged down in tiny details and keep any personal chats as short as possible so that you don’t run over the allotted time for your meeting and cause people extra stress.

Our tips:

Plan the timings for your online meetings.
Set a timer for individual sections of your meeting to make sure you stay on track.
Make a conscious effort to leave any personal chats to after the end of the productive phase of your online meeting.

Behavior in online meetings

Behaving appropriately toward your fellow participants is also important when meeting virtually.

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

Turn up to online meetings on time, just as you would do if meeting in person. This will show respect to your fellow attendees and the limited time they have at their disposal.
Instead of hiding behind a blank screen, switch your camera on. This is the only way other people will be able to see the gestures you’re making along with what you’re saying.
Communicate in a friendly and appreciative way with one another.
Express your feedback just as constructively as you would in person.

What should you do if you encounter trouble online?

Just like in person, it should be possible to expect respectful behavior to be a given when people are rubbing along together in the digital sphere or communicating via social media.

Sadly, however, rude comments, discriminatory statements or targeted bullying on social media are not uncommon.

If you’ve been affected by something like this, contact one of the following people or offices:

Anti-discrimination at the University of Bonn¹⁵
Advice from the Gender Equality Office¹⁶
Anti-racism counseling for students¹⁷
Discrimination complaints notification form¹⁸
University Abuse of Power Officer: Prof. Dr. Dr. Jochen Sautermeister¹⁹
Anti-Semitism Liaison Officers: Prof. Dr. Cornelia Richter²⁰ and Prof. Dr. Hermut Löhr²¹

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.

Media literacy model

First we need to establish what “media literacy” actually means. There are four dimensions to the term:

Media knowledge (subject-matter expertise): knowing what media are availabl
Media criticism (reception skills): addressing media content in a critical and probing way
Media use (ability to self-reflect): observing and scrutinizing one’s own usage behavior
Media design (ability to participate): helping to create new content

Risks of media use

Besides numerous positive effects, such as interconnectedness and the speed of communication, there are also several drawbacks:

The videos that people upload are getting ever shorter and our scrolling ever faster. Our brains are being deluged by constant dopamine hits, which is affecting our attention spans.
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 missing out on something.
Constant scrolling and comparing ourselves with other people can make us afraid of actual social interaction, which can magnify feelings of loneliness, difficulties engaging with other people, or symptoms of depression.

Tips for mindful media use

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?
Am I noticing that I’m shying away from social interaction and personal contact?

To counter the risk of avoiding social interaction, you should value the personal contact you get in real life and make a conscious effort to put yourself in situations where you’ll be interacting socially.

Zoom fatigue

The term “Zoom fatigue” describes the exhaustion and tiredness caused by long video conferences and screen time. Originally from the French, “fatigue” means tiredness or exhaustion. However, this form must be distinguished from “post-viral fatigue syndrome”, which was listed by the WHO as a consequence of viral infections.

More and more meetings are taking place online as a result of location-flexible working, which is increasingly made possible by digital platforms such as Zoom. This virtual communication helps to bridge physical distances - but this can affect physical and mental health.

The effects of Zoom fatigue can manifest themselves in various physical and mental symptoms such as poor concentration, impatience and increased irritability. It is important to take these symptoms seriously and respond to them with measures.

10 tips from the IAG against Zoom fatigue

Carry out a technical check before the meeting to ensure everything runs smoothly.
Schedule fewer virtual meetings (use a phone call as an alternative if necessary).
Plan shorter meetings.
Ensure good moderation and a change of method.
Plan breaks during the meeting.
Take breaks between meetings.
Change the screen view and switch off the camera.
Pay attention to ergonomic workplace design.
Expand your own health literacy.
Develop a health-promoting corporate culture and address ideas and problems.

Short questionnaire for self-reflection

Zoom-Fatigue: Short questionnaire for self-reflection.pdf

²²

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.

Junge Erwachsenen sitzen im Sommer auf einer Picknickdecke und trinken Alkohol

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.).

One hot topic at the moment in the context of addiction is the legalization of cannabis. Making the drug legal risks it increasingly being seen as harmless and resulting in more addictions, greater consumption and serious consequences. However, the excessive consumption of allegedly performance-enhancing drugs or caffeine during stressful periods of a degree program can likewise lead to addiction and have various negative implications for your health, including mood swings, insomnia, irregular heartbeat and psychotic episodes instead of the positive effects you might have been hoping for.

General information and further details

You can find information about addictive disorders on the Federal Ministry of Health website. Besides the many different forms that addiction can take, it also covers the topics of prevention, counseling, treatment and what help is available.

Further information is available here.²³ (German 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.²⁴ (German page, English page in progress)

What should I do if I suspect that I am or someone I work with is suffering from an addiction?

You can contact the Deutsche Hauptstelle für Suchtfragen (DHS), which works to strengthen efforts to prevent addiction and help addicts to help themselves. It can also assist addicts in finding an addiction support center near them.

More information is available on the DHS²⁵ website. (German page)

You can search the DHS’s directory of addiction support services here.²⁶ (German page)

Your contact person

Hannah Shepherd

hshepher@uni-bonn.de

+49 228 73-69930

Healthy Studying Coordinator

Together shaping our university health management strategy

Start page

Overview

Learn more²⁷

About us

Our milestones

Learn more²⁸

Contact

The Healthy Campus Bonn team

Learn more²⁹