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Climate Change: What You Can Do
Wed 05/23-06/06 6:30 pm-8:30 pm
Instructor: Steve Attinger, Jane Rosten
Location: Li Ka Shing Learning Center, Rm 304/305
BeWell Engagement or Berry

Climate disruption, one of the foremost challenges of our time, has many implications for both our personal health and the health of our planet.

Atmospheric carbon dioxide (CO2), the primary cause, has increased to levels never observed before. With US withdrawal from the Paris Climate Accord, many more are asking what they can do to have an impact on climate change. Fortunately, we can take action with a variety of approaches to safeguard the planet, lower our carbon footprints, and in the process save money, increase community, and improve health.

This fun class is comprised of 3 sessions, designed to turn good environmental intentions into action. The course takes much guesswork out of which actions have greatest impact, providing a roadmap for where to spend precious time. Participants will be introduced to skills such as how to “green" transportation at their own pace, save energy at home, recycle better, green finances, make dietary changes, impact policy, and more. Instructors will combine their expertise from over two decades of professional work on the issue, with behavioral science and group support, to help participants make a difference.

NOTE: This class is also approved for the new Cardinal Green financial incentive. Details at http://sustainable.stanford.edu/my-cardinal-green

Instructors: Steve Attinger, MBA, CGBP, Environmental Sustainability Manager, City of Mountain View, and Jane Rosten MSW, LCSW, Manager of Stanford HIP’s Environmental Behavior Change Program.

Category: Healthy Living : Environmental Health
Levels: All Levels
Fee: 150.00 , STAP/EA Funds: Yes
Enrollment: Current: 6   (Min: 0, Max: 30)
Class Code: locarb-01

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 CLASS FULLEquine-imity—Stress Reduction In the Company of Horses
Thu 05/10-05/31 4:00 pm-5:30 pm
Instructor: Beverley Kane MD
Location: Webb Ranch, 2720 Alpine Road, Portola Valley
BeWell Engagement or Berry


Do you wonder what it means to be "healthy as a horse"? This 4-week course uses the horse-human relationship to enhance our ability to breathe deeply and relax, to self-regulate our emotions, and to apply other stress relief techniques. Horses help us develop these skills through their magnificent strength, grace and reading of body language. They teach us to use all our senses plus breath and movement to release stress, heal, and invigorate the body.

Using techniques from mindfulness meditation, tai chi, qigong, yoga, Reiki, and nature-based therapy, you will learn to ground, center, and relax by touching and breathing with horses. The Harvard Medical School Guide to Tai Chi cites medical studies showing the value of tai chi and qigong on long-term stress reduction and improvement in cognitive function. Horse-assisted somatic or "of the body" learning, in combination with daily practices offered in class, will help you establish a lasting and healthy integration of your physical movements and senses with your intellect, emotions, and intuition. The course includes 4 class sessions plus 1 individual private session. No horse experience needed.

Instructor: Beverley Kane, MD is a Family Medicine physician and equine-assisted learning specialist on the faculty of Stanford Medical School. Dr. Kane will be assisted by Robin Murphy, PATH-Certified Therapeutic Riding Instructor, with extensive experience in teaching adults and children.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 320.00 , STAP/EA Funds: Yes
Enrollment: Current: 14   (Min: 8, Max: 14)
Class Code: srph-01

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NEW CLASS: Knowing Ourselves: Exploring the Enneagram
Sat 04/21 10:00 am-5:00 pm
Instructor: Peter O'Hanrahan, Carole Pertofsky
Location: Science Teaching & Learning Ctr., Rm 119
BeWell Engagement or Berry
Class Past

We are complex individuals, yet, at our core, systematic motivational patterns ignite our strengths and trigger defenses. Whether in our personal lives or in organizations, we can sometimes be baffled by our own impulses, as well as the behavior of others.
Discover these hidden patterns and explore courageous questions that can drive success in life: “What makes me come alive? What makes others tick? How can I increase my capacity to succeed and flourish?”
The Enneagram has been used for decades as a method to increase self-understanding and for self-development. It is also used as a method to improve workplace dynamics by teaching strategies that build rapport and empathy and reduce unproductive conflict.
In this course, you will:
• Learn the nine personality type structures of the Enneagram method
• Discover your type-based strengths and defense patterns
• Gain effective communication skills and emotional intelligence
• Enjoy greater effectiveness, confidence and well-being

Instructors:
Peter O'Hanrahan is a leading Enneagram teacher and trainer worldwide and is the co-author of the Enneagram workplace guide, Transformational Leadership, which is used globally, by companies and university graduate programs.
Carole Pertofsky, M.Ed, is the Director of Wellness and I Thrive at Stanford University, national speaker, trainer, consultant, and certified Enneagram seminar leader. She teaches positive psychology, mindfulness and well-being courses at Stanford University.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 225.00 , STAP/EA Funds: Yes
Enrollment: Current: 12   (Min: 0, Max: 30)
Class Code: egram-01

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ONLINE: Kurbo
Dates/Times: NA
Instructor: TBD
Location: Your computer
BeWell Engagement or Berry

Kurbo is a 12-week digital/mobile health coaching program based on 30 years of research to help you and your family eat healthier, exercise more and manage weight. Rather than focus on calorie counting, Kurbo utilizes the proven Traffic Light food classification system to help you understand food choices, find healthy substitutions and gradually decrease the number of red lights (unhealthy foods) over time. The Kurbo curriculum is based on proven behavior modification strategies for weight management and the research-based concept of supportive accountability, which is the belief that participant success and adherence is greatly improved through a support network of family and friends.

In this program, your personal behavior coach will keep you accountable and motivated with weekly check-ins over video chat and/or text. You will learn simple behavior modification strategies and tools such as goal setting to help you reach your health goals. Between coaching sessions, you will track your food and exercise behaviors in the app and have access to learning materials like videos, cookbooks and shopping lists to keep you motivated and on track. Lessons cover topics such as Reading a Food Label; Understanding Portion Size; Meal Planning; Exercise Strategies; and Tips for Eating Out.




Category: Healthy Living : Nutrition/Weight Management
Levels: All Levels
Fee: 225.00 , STAP/EA Funds: Yes
Enrollment: Current: 21   (Min: 0, Max: 500)
Class Code: kurbo-30

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ONLINE: Lantern - Online Program for Reducing Stress, Anxiety or Depression
Dates/Times: NA
Instructor: TBD
Location: Your Computer
BeWell Engagement or Berry

Lantern is a go-at-your-pace mobile program designed by Stanford researchers and draws from over 10 years of research on technological applications for improving emotional well-being. Lantern’s evidence-based program helps individuals strengthen overall resilience, better manage stress, anxiety and depression, and develop effective coping strategies through short daily exercises with professional coaching. The Lantern program is based on Cognitive Behavioral Therapy (CBT) and mindfulness and helps individuals focus on what matters most to them and find tools for their situation. The program includes core conceptual areas from evidence-based approaches such as how to become aware of and change thoughts, emotions and behaviors are interrelated, relaxation training, behavior change, mindfulness and habit formation. Participants do the program on an app on their phone and tend to access their program 2+ times per week for approximately 10-15 minutes to track, learn and practice techniques. Participants typically complete the program in 2-4 months.

Two step registration process:
Step 1: Register for Lantern class at hip.sanford.edu.
Step 2: Receive email from Lantern with instructions for how to access your program.

Instructor: Lantern coaches are experienced professionals trained in coaching, CBT and motivational interviewing. Your Lantern coach will provide you with 1-on-1 guidance, encouragement and support via phone and in-app messaging throughout your program. Your coach will also help tailor your program experience to your personal needs and goals.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 350.00 , STAP/EA Funds: Yes
Enrollment: Current: 32   (Min: 0, Max: 300)
Class Code: lant-30

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Life's Purpose Workshop: Exploring Purpose for Health, Happiness, and Longevity
Wed 05/02-05/30 12:00 pm-1:15 pm
Instructor: Susan Saba MPH
Location: HRP-Redwood Building, T116
BeWell Engagement or Berry

The meaning of life is to find your gift. The purpose of life is to give it away. - Pablo Picasso

Have you ever wished for more professional and personal fulfillment? In the past few decades, studies on longevity have shown that people who live a “purpose-driven” life, not only find more meaning and fulfillment, they are also healthier and happier. In this 5-session workshop, you will learn why purpose is important to your health, and we will take a methodological approach to finding your purpose and putting it in the driver’s seat for living a healthier and more fulfilled life.
By the end of this class, participants will be able to:

- Identify the health benefits of having purpose in life (such as reduced stress and anxiety, better sleep, lower mortality)
- Recognize one’s values (by doing reflection activities, and conversations on personal values systems)
- Define the positive impact of value-based behaviors on health (review the effect of value affirmation in behavior change)
- Uncover their passion and talents/gifts through reflection, worksheets, and guided conversation
- Align values, passions, and gifts with purpose (class activities to define top 5 passions and top 5 gifts in a purpose formula)
- Draft and use one’s Purpose Statement to develop a plan of action for living a healthy, purpose-driven life.

Instructor: Susan Saba, MPH. Susan has a background in health education program planning, group facilitation, and health behavioral change. Prior to joining HIP, she worked at Stanford Prevention Research Center (SPRC) as social research professional on health outcomes and chronic disease prevention.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 200.00 , STAP/EA Funds: Yes
Enrollment: Current: 8   (Min: 6, Max: 15)
Class Code: lpw-01

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 CLASS FULLMindful Self Compassion
Thu 04/12-06/07 12:00 pm-1:00 pm
Instructor: Carole Pertofsky
Location: Sapp Center (STLC), Rm 119
BeWell Engagement or Berry


We often feel compassion when a close friend is struggling. What would it be like to receive the same caring attention from yourself when you need it the most? We know that harsh self-criticism adversely impacts our well-being, strength, and performance, often leading to excessive worry, perfectionism and frustration. In contrast, mindfulness and self-compassion comprise a state of warm, connected presence during difficult moments in our lives. Mindful Self-Compassion (MSC) is strongly associated with emotional wellbeing, resilience in coping with life challenges, lower levels of anxiety and depression, healthy habits such as diet and exercise, and more satisfying personal relationships.

Throughout this 8-week MSC program, participants will learn how to cultivate self-compassion using meditation, daily life practices, lecture, group exercises and discussion. You will be provided with essential tools for treating yourself in a kind, compassionate way whenever you suffer, fail, or feel inadequate. All are welcome. No previous experience with mindfulness or meditation is required.

Instructor: Carole Pertofsky, M.Ed., is Director of Wellness and Health Promotion Services at Stanford University. She teaches positive psychology and wellness courses at Stanford University, Esalen Institute, and other organizations. Carole is a trained Mindful Self Compassion (MSE) instructor.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 240.00 , STAP/EA Funds: Yes
Enrollment: Current: 20   (Min: 8, Max: 20)
Class Code: msc-01

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ONLINE: Omada – Online Weight-Loss Program for Prevention of Diabetes and Heart Disease
Dates/Times: NA
Instructor: TBD
Location: Your computer
BeWell Engagement or Berry

Join this online health program to lose weight, develop healthy habits, and reduce your risk for chronic diseases, like type 2 diabetes and heart disease. Omada is an innovative program that combines the support of a live health coach with a weekly online curriculum, helpful tools including a wireless scale and pedometer, and the accountability of a small group of peers. The program is all online, so you can participate via your computer, tablet, or smartphone, whenever it’s most convenient for you. Over 225 Stanford University employees have already enrolled!

You’ll learn new strategies related to nutrition, physical activity, and daily challenges that will help you create a sustainable healthy approach for the long term. Based on what you learn, you’ll set and meet personal and group health goals. The average participant loses 11 pounds at 16 weeks. *Register anytime and begin the program within 2 weeks of your registration date.

Instructor: A professionally trained Omada health coach will facilitate your small online group and provide one-on-one guidance, encouragement, and accountability throughout the program.

Day/Dates: Rolling start Time: Self-paced 16 weeks, with maintenance up to a year.


Apply for the program at omadahealth.com/su

Category: Healthy Living : Disease Prevention and Management
Levels: All Levels
Fee: 550.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 500)
Class Code: omada-30

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NEW CLASS: Resilience 201
Thu 05/03-06/07 12:00 pm-1:15 pm
Instructor: Linda Clever, MD
Location: Li Ka Shing Learning Center, Rm 208
BeWell Engagement or Berry

During this 5-session course, with the same group of people each time and in a confidential setting that will give some opportunities to think and to write, we will discuss developing and keeping priorities so you can navigate the complex, sometimes competing zones of your personal and professional lives. We will also talk about making smart decisions, building and keeping strong and good relationships, how to stay at the top of your game and (surprising) health tips. You will be able to discover your purpose, increase your resilience and effectiveness, and even find some calm by increasing your understanding of body-mind links and considering your relationships.


Instructor: Linda Hawes Clever, MD is a Stanford undergrad and medical school alumna. Over the last 19 years as founder and president of the non-profit RENEW, she has worked with faculty, staff, and graduate students here and elsewhere who want to maintain robust vitality, outlook and fulfillment. She is author of The Fatigue Prescription: Four Steps to Renewing Your Energy, Health and Life.

Category: Healthy Living : Health Enrichment
Levels: All Levels
(Class NOT HELD ON Thursday, May 10)
Fee: 200.00 , STAP/EA Funds: Yes
Enrollment: Current: 7   (Min: 8, Max: 30)
Class Code: renew-01

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ONLINE: Sleepio - Digital Sleep Improvement Program
Dates/Times: NA
Instructor: TBD
Location: Your computer
BeWell Engagement or Berry

Sleep plays an essential role in regulating our emotions, behavior, and physiology. In fact, lack of sleep has been linked with 7 of the 15 leading causes of death in the United States, including heart disease, cancer and stroke. Sleepio is a digital sleep improvement program, scientifically proven to work. Over several weeks, you’ll learn evidence-based techniques to improve your sleep using Cognitive Behavioral Therapy (CBT). CBT trains people to address the mental (or cognitive) factors associated with insomnia, such as the 'racing mind', and to overcome the worry and other negative emotions that accompany the experience of being unable to sleep.

The program consists of automated weekly sessions of about 15 minutes each, which you can view wherever and whenever is convenient for you, on your computer, tablet or phone. You’ll also gain access to a library of articles and guides which cover common problem areas, like pregnancy and sleep, shift work, and jet lag.

To get started:

Step 1 - Discover your Sleep Score for free at https://www.sleepio.com/stanford

Step 2 - Register through HIP and continue with the full online sleep improvement program.

Instructor: Sleepio’s virtual sleep expert, The Prof, will guide you through the program. The Prof will help you get your sleep back on track by providing techniques that are tailored to your specific problems and progress.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 300.00 , STAP/EA Funds: Yes
Enrollment: Current: 0   (Min: 0, Max: 500)
Class Code: sleepio-30

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NEW CLASS: The Heroic Journey: A Creative Path to Transformation
Thu 05/03-05/24 5:30 pm-7:00 pm
Instructor: Dominique DelChiaro
Location: Li Ka Shing Learning Center, Rm 205/206
BeWell Engagement or Berry

"Our experience quite literally is defined by our assumptions about life. We make stories about the world and to a large degree live out their plots. What our lives are like depends to a great extent on the script we consciously, or likely unconsciously, have adopted." Carol Pearson - The Hero Within

We live in our stories. Our brains naturally organize our experience of events into a narrative structure that gives our lives a sense of wholeness and coherence. The Hero’s Journey, popularized by Joseph Campbell, describes the existential process we all go through as we live in and adjust to changes in our world and ourselves. The need to expand the constructs of our mind and perceptions may arise many times in our lives. Within a larger context, even negative experiences can begin to take on a constructive meaning.

Research now suggests that the impact of creative practices on well-being include an improved immune system, reductions in stress and anxiety, increases in positive emotions, and improved health. In this 4-week class, we will explore the power of mindset and perspective through engaging narratives and discussions, creative projects, personal reflection, and storytelling. Gain the tools and support needed for personal transformation by answering the call and taking the first steps across the threshold. Join us!
Instructor: Dominique Del Chiaro, Me.D, is the Healthy Living Program Manager, a seasoned educator, a transpersonal life coach, a dance and fitness instructor and mentor teacher. She has facilitated trainings for professional educators and work teams on how to be more effective and engaging for over 25 years. She is a Ph.D. candidate in Integral & Transpersonal Psychology, specializing in The Hero's Journey and rites of passage.

Category: Healthy Living : Health Enrichment
Levels: All Levels
Fee: 200.00 , STAP/EA Funds: Yes
Enrollment: Current: 11   (Min: 8, Max: 20)
Class Code: hero-01

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Wisdom Therapy - All We Need Is Love, and Wisdom
Sat 05/12 9:00 am-5:00 pm
Instructor: Shani Robins PhD
Location: Li Ka Shing Learning Center, 208
BeWell Engagement or Berry
Class Past

Relationships are beautiful, wonderful, and challenging! Developing life skills to love well and be happy can help us to enhance relationships, well-being, and avoid suffering. In this 1-day course we will identify and practice wisdom skills that have scientifically been found to enhance love, relationships, and well-being. Skills such as mindfulness, emotional intelligence, empathy, compassion, gratitude, ego transcendence, and openness to experience have been empirically established as critical to having positive relationships. Other skills such as forgiveness and humor will also be presented and applied. Using multi-media visuals, short films, jokes and engaging activities this course is designed to be fun and practical.

Instructor: Shani Robins, PhD, is a licensed Psychologist, a National Institute of Mental Health Fellow, and pioneered the field of Wisdom Therapy. He is the founder and president of the Wisdom Therapy Institute https://www.wisdomtherapy.com.

Category: Healthy Living : Stress Management
Levels: All Levels
Fee: 225.00 , STAP/EA Funds: Yes
Enrollment: Current: 12   (Min: 0, Max: 30)
Class Code: wtr-01