Sustainability, Governance, and Methods

Recommendations regarding coping with Corona

We are aware that these recommendations do neither solve all problems immediately nor sound brilliant and surprising. The point is that they need to be actually brought to life when needed, which is the problem since many of us tend to forget about them.

Talk to other persons about problems or sorrows

Do things which please you

Make use of time opportunities created by Corona, if any (for example due to less time for mobility or the use of new technologies).

Activities potentially worth considering or emphasizing for everybody:

visiting an online wellbeing course, playing games (eventually online together with friends), reading a book, watching a tv series, learning a language, learning a software, learning any other skill you long for, starting a long computer game, taking care of something, doing what should have been done for long time, any other endeavour for which there has never been time, initiate a social contact, increase a social contact

If you have something in mind, we recommend to fix the time now when you will do. Also fix the time when you will wrap up and evaluate what you will have been done by then.

Inform yourself via reliable sources about your actual personal risk

Consciously try to discriminate between appropriate fear and disproportionate/overgeneralizing anxiety. A good way to do is via listening to the opinion of another person. It might help to consider whether you are member of a risk group at all. But it may also help not to observe the Corona live tickers too often. Reserve times for reasonable information research and stick to them, that's enough.

Inform yourself via reliable sources about the actual personal risk for your beloved ones

Consciously try to discriminate between appropriate fear and disproportionate/overgeneralizing anxiety. A good way to do is via listening to the opinion of another person. It might help to consider whether you are member of a risk group at all. But it may also help not to observe the Corona live tickers too often. Reserve times for reasonable information research and stick to them, that's enough.

Inform yourself about the support options by the government

Try to discriminate between appropriate fear and disproportionate or overgeneralizing anxiety. A good way to do is via listening to the opinion of another person.

Talk to an expert/consultant

Provide explicit and sufficient relaxation time

Consult stress/time management webpages

Do some stress workout. Internet sources provide a lot of options, just search for them.

Provided conscious and sufficient timeout from mobile phone, emails, social media etc. It is important not to be connected around the clock. In particular, literature recommends to get offline 3 hours before going to bed. (The catchword is: digital detox.)

Make use of all offered support by the lecturer or the university

Look for external resources

Implement a structured time-table for your studies

Study together in learning groups. You may ask colleagues just as the others do. Maybe they have the same issues as you.

Contact your academic mentor from the Open Office at MODUL University. The contact information is found on https://www.modul.ac.at/student-life/student-services/academic-services/open-office/.

Pro-actively contacted appropriate persons, in personal meeting or online. It is not unlikely that other people wait to be called but do not take the first step, just like oneself. This can be done online, being physically separated is no reason not to stay in contact.

Think who might be pleased about your call, and actually call!

Think about activities you can do together online (for instance games, discussion, watching films or series which can be done connected).

Have constructive communication about what leads to tensions

Think about what you expect from the other person, and talk about it

Considered whether you may behave in an unlikeable manner for yourself

Talk about your concerns via expressing your personal feelings

In conflict talks, it is recommended to refer to subjective needs and feelings rather than to general rules. For instance, phrases like "I need", "I would like", "I fear" are often a better start into discussions than something like "you should". "I feel different" is more constructive than "you are wrong". A good way to learn "I language" is to get to a list of rules and phrases (e.g. via internet sources) and post them at appropriate places (bathroom doors are particularly suitable).

Leave your house – today!

Do physical exercising indoor or outdoor

Implemented a structured time-table including activities outside your home

Try to adapt a desired leisure activity to the current situation

Try to find alternative leisure options

Implemented desirable activities in a structured time-table

Have somebody who prompts you to do leisure activities. If not, you may establish a contact to a friend or a relative who might invite you to join, or at least encourage you to take some time for yourself.

Leave your house – today!

Do physical exercising indoor or outdoor

Implemented a structured time-table including pleasant activities

Make a plan what you want to achieve during Corona time

Restructure your day accordingly. Typical changes may be to start with a cold shower, to get up earlier than currently, or similar.

Pro-actively contacted appropriate persons, in personal meeting or online. It is not unlikely that other people wait to be called but do not take the first step, just like oneself. This can be done online, being physically separated is no reason not to stay in contact.

Think who might be pleased about your call, and actually call!

Make a list about good aspects or options in your life, and follow up on them. These aspects potentially include social contacts (the ones which make you feel good), enjoyable/meaningful activities, consuming art or entertainment (including reading and watching good movies or TV series), playing games, hobbies, pleasures (think of all the senses, for instance about music, preparing and consuming food, perfumes, or touching), and so on. Making a list means actually writing them down - this makes a difference.

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