Advice and health information

Many health insurance companies offer various services related to stress prevention and management or provide financial support for such courses. Please check with your health insurance company. Here are a few examples:

AOK or AOK PlusExternal link? Then it's also worth taking a look at the AOK website! Under the heading “AOK-liveonline: Coaching on health, training, and studying,” you'll find exciting webinars and lectures on many topics that are sure to interest you.

The AOK's online training course Stress im GriffExternal link (Stress under control), which is free of charge even for non-AOK members and is designed as a 4-week program, aims not only to help you relax in the short term, but also to better understand your stressors and stress in general—so that you can learn sustainable strategies for dealing with stress.

BARMER: Barmer supports various courses on stress management through mindfulnessExternal link. You will also find online training on stress reductionExternal link there.

Techniker Krankenkasse: TK offers an online course on mental strategies and self-motivation in studies, work, and sportsExternal link, and has compiled further input on the topic of stress reductionExternal link.

DAK Gesundheit: DAK offers tests and tips on stress and chronic stressExternal link, various online coaching programs, and support for prevention coursesExternal link.

Kaufmännische Krankenkasse: In addition to supporting prevention courses, KKH offers an online stress and sleep coaching programExternal link.

Mental health is an important part of well-being. However, prolonged stress, constantly high demands, or personal stressors can cause the body and mind to become unbalanced. The earlier warning signs are recognized, the easier it is to counteract overload.

Typical signs may include:

• Physical: Sleep disorders, frequent headaches, tension, stomach problems, rapid exhaustion
• Mental: Difficulty concentrating, brooding, inner restlessness, the feeling of “not being able to clear your head”
• Emotional: irritability, listlessness, despondency, or feelings of anxiety
• Social: withdrawal from colleagues, fellow students, family, or friends; declining motivation in studies or at work

Tips for handling:

• It sounds obvious, but it's essential: make sure you take breaks, get some exercise, and get enough sleep.
• Talk to people you trust, colleagues, or fellow students about your situation. The MHFA team at the University of Jena is also available for confidential discussions.
• Break tasks down into realistic steps and set priorities.
• Seek support early on—at your university, through counseling centers, or through medical/therapeutic services.

Mental health issues are not uncommon, and mental health crises are not a personal failure. Accepting support is an important step toward regaining strength and stability. Below you will find resources for mental health support.

The Mental Health First Aid Team (MHFA) at the University of Jena offers straightforward and confidential first aid for mental health emergencies and crises. MHFA helpers have completed certified training at the Mannheim Central Institute for Mental Health and speak several languages so that they can provide you with the best possible support and, if necessary, help you find further assistance.

If you feel that psychotherapeutic counseling or treatment could be right for you, the Outpatient Psychotherapy Clinic is the right place for you! Treatment focuses on:

Depression and anxiety disorders, including phobias, panic, and post-traumatic stress disorders
Psychosomatic disorders, pain disorders, obsessive-compulsive disorders, eating disorders, sleep disorders, and addictions (if indicated after medical evaluation)

You can search for psychological psychotherapists yourself at the Association of Statutory Health Insurance PhysiciansExternal link (only available in German) according to your own search criteria.

In acute emergencies, help should always be called as quickly as possible! Sometimes, a lot of particularly stressful or sudden things come together, or thoughts of ending one's life may even arise.

• In case of immediate danger, call emergency services immediately by dialing 112!
• For acute psychiatric and emergency treatment, the secure admission ward of the Clinic for Psychiatry and Psychotherapy at Jena University Hospital is the right place to go.
• The outpatient clinic of the Clinic for Psychiatry and Psychotherapy offers crisis intervention consultations (please call 03641-9390400 in advance to arrange an appointment if possible).

Various institutions, particularly in the healthcare sector, publish brochures and handouts for employees and managers on the topic of mental health in the workplace as practical guides.

The brochures can be downloaded free of charge from the websites of the publishing institutions and offer an introduction to the topic. (Note: This is an exemplary list of information on mental health. Friedrich Schiller University Jena does not promote any of the institutions mentioned, nor does it oppose any that are not mentioned.)

• Mental illness at work.External link (BKK umbrella organization)
• Mental stress and strain in working life. Recognizing and managing itExternal link (baua: Federal Institute for Occupational Safety and Health)
• Burnout. Recognizing, understanding, combating itpdf, 5 mb · de (VBG Administrative Professional Association for Statutory Accident Insurance)
• No stress with stress. A guide for employeespdf, 751 kb · de (New Quality of Work Initiative)

Working and studying from home can sometimes be very stressful. Some people are trying to juggle family life with work or study. Others are faced with the challenge of structuring their daily work and study routine away from the office or university in a healthy way.

Despite the advantages, mobile working and studying can lead to uncertainty, loneliness, and stress. These psychological stresses can impair well-being and work performance/motivation and become a mental burden.

Therefore, take care of yourself! If you and/or people from your team or studies need psychosocial support, there are a variety of support and counseling services available.

You can find an overview of initial points of contact for mental health issues here de.

Detailed information on the University of Jena's mobile working service agreement (employees) can be found here de.

Numerous meetings and teaching formats on a wide variety of platforms, different accounts, media, virtual meetings—plus keeping track of all kinds of tasks, deadlines, group work, exams, and much more? It's easy to lose your balance and feel exhausted and stressed.

With a good balance, you can bring your stress levels down to a healthy level. In addition to working out, mindfulness exercises, meditation, and other relaxation techniques can help you relax. The University of Jena has a lot to offer in this area:

• The “Body and Mind” course sectionExternal link also offers digital courses for you!
• The “Digital Active Break” team develops ideas and offers related to concentration for you!
• The Thuringian model project Mindful Universities in the Digital SocietyExternal link focuses on mindfulness. → You can also listen to a podcast episode with former co-director Dr. Reyk Albrecht on the topic of “Mindfulness in the Corona Semester.”External link

The University of Jena has a lot to offer in the area of media and entertainment: You can find the latest news about the University of Jena, socio-cultural and pop culture topics, and much more in Jena's leading university newspaper, AkrützelExternal link—online or in print (available in all cafeterias, in the foyer of Carl-Zeiss-Straße 3, and in the ThULB, among other places). Or why not tune in to the University of Jena's campus radio stationExternal link? In addition to a livestream, there are lots of exciting features to listen to (e.g., series and music tips, news about the StuRa). You can find even more student media from the University of Jena compiled on the StuRa websiteExternal link.

If you are unable to socialize on campus, you can also study in virtual teams: The “Digital University” department has compiled information and offers for you here.

The digital offeringsExternal link from JenaKultur are also worth a visit.

Want to participate in culture rather than just consume it? Most of these media outlets are very open to collaboration—just ask!

The cities of Jena, Weimar, and Erfurt also publish the intercultural student magazine UniqueExternal link. You can also read the issues conveniently online.

If you feel healthy and would like to support those in need, you can contact the Jena Community FoundationExternal link, for example.

Cooking together can be a great change of pace in everyday life: we have put together inspiration and information for you in our nutrition workshop.

We have compiled various ideas for activities below. A nice side effect: stress hormones are still best reduced through activity.

The German Nutrition SocietyExternal link recommends that adults drink at least 1.5 liters of water per day. However, various factors such as exercise, heat, or illness can significantly increase this requirement!

Summer is just around the corner and water tastes too bland? How about some “infused water”? Whether lemon, cucumber, or mint—vegetables, fruit, and herbs give water a pleasant aroma. Simply pour fresh water over them, let them steep, and enjoy. Our favorite for the home office: fresh mint, lemon slices, and ginger.

Especially in stressful situations or when we are focused on work, we often forget to drink. That's why we've created a short Drink Water! checklist: 

Drink Water! Checklist

• Keep water within reach.
• Prepare your daily amount.
• Drink water regularly, including before and during meals.
• On the go? Pack a water bottle and refill it throughout the day!

Drink water! On the go

HereExternal link you can find refill stations in Jena.

Based on data from the Techniker Krankenkasse's “Drink water, Germany!” study, the Competence Center for Health-Promoting UniversitiesExternal link has published an additional assessment of students' drinking habits. HereExternal link you can find interesting facts and figures.

Healthy recipes

Pasta with pesto for lunch every day? Need some variety in your diet? Here we have put together some delicious and healthy recipes and collected useful tips on nutrition.

The AOK has put together a few delicious and healthy recipe ideas hereExternal link.
Herepdf, 195 mb · de you can find our cookbook by nutrition science students.

Family meals

It's not always easy—between work, seminars, working from home, and computer work—to prepare and organize meals not only for yourself but also for your children. A rough weekly plan that includes the favorite recipes of all family members helps with shopping. Cooking and eating together as a family provides a fixed framework and creates structure.

Further information can be found on the DGE websiteExternal link.

Healthy snacks for inbetween

Feeling peckish between appointments, events, and computer work? Suffering from an afternoon slump and reaching for cake and chocolate? We have collected alternatives and put together snacks that give you energy.

Nuts & seeds
Our personal favorite is the walnut. Rich in omega-3 fatty acids, it impresses us not only with its taste. Did you know that one of the most impressive trees in Germany stands in the Botanical Garden in Jena: a Manchurian walnut tree.

Yogurt & quark
Whether as a dairy product or a plant-based alternative, yogurt and quark are ideal as a snack between meals. Best enjoyed plain or with fresh fruit, they give tired minds a new lease of energy.

...and if you fancy a cake, you can find a delicious recipe for carrot and banana muffins herepdf, 3 mb · de, along with more information about sugar.
Three more healthy snack ideas for when you're feeling peckish can be found hereExternal link.

Cafeterias and cafés

For many people, a daily trip to the cafeteria or canteen is an integral part of their everyday routine. The Student Services Association of Thuringia, which operates the cafeterias and canteensExternal link, also contributes to healthy eating with its MensaVitalExternal link menu line. These are dishes that are prepared in a way that preserves vitamins and is low in fat, combining enjoyment with healthy eating.

An overview of the current opening hours of the cafeterias and cafés in Jena can be found hereExternal link.

Meal prepping

The desire to eat healthier sometimes fails simply because people don't have the time or inclination to spend time in the kitchen on a regular basis. You can find out exactly how meal prepping works, as well as tips and tricks for implementing it, in our recipe ideas.

The AOK has also compiled further inspiration for meal prepping recipe ideas hereExternal link.

Foodsharing in Jena

Almost 18 million tons of food currently end up in the trash in Germany every year. The reasons for this are expired best-before dates, incorrectly calculated quantities when shopping, and because the food no longer meets consumers' visual expectations. Food waste also has an impact on CO2 emissions and the climate crisis due to the waste of resources.

Further information on food sharing in Jena is available from the City of JenaExternal link and at foodsharing-StädteExternal link.

Want to do something good for the environment and your wallet?

Then check out foodsharing JenaExternal link and KniestchenExternal link!

At Jeninchen – Unverpacktladen, you can buy fair trade and regional food, as well as shampoo and other products, without any packaging.

At the weekly market on the market square, you can buy seasonal fruit and vegetables, organic products, baked goods, regional and international cheese specialties, flowers, and garden products every Tuesday, Thursday, and Friday from 7 a.m. to 5 p.m. and on Saturdays from 7 a.m. to 1 p.m. (winter hours: 8 a.m. to 5 p.m. and Saturdays from 8 a.m. to 1 p.m.) except on public holidays, you can buy seasonal fruit and vegetables, organic products, baked goods, regional and international cheese specialties, flowers, and garden products.

Calendar of seasonal vegetables and fruits

Fresh fruits and vegetables provide many important nutrients and can be used in larger recipes as well as for snacks between meals. Carrots, apples, or pears can brighten up many a desk.
HereExternal link you will find tips from the Consumer Advice Center for seasonal vegetables and fruits.

Unisport is flexible, of course! You can find all the information and offers here de.

A weekly schedule with a variety of sports on Instagram (@unisport_jena)External link invites you to participate in live sessions with different trainers – be sure to check it out!

Feel free to check out the workplace exercise offers from Health Management. You can find them here. 

Running calms the mind and naturally improves physical fitness – stress relief included. Jena has many great running routesExternal link, for example through the Kernberge hills, Paradiespark park, or here.External link

Jena is also a paradise for beautiful walks and varied hikes. Where to go next? Discover new routes hereExternal link. You can also find some inspiration on the komoot platformExternal link.

The Botanical Garden of the University of Jena de also invites you to take idyllic and educational walks. On 4.5 hectares of land, you can admire around 10,000 plant species in outdoor and greenhouse facilities.

Cycling can do many things: take us from A to B, protect the environment, bring us closer to nature, challenge us physically, or simply make us happy. On the following pages, you will find route tips for short and long bike tours, for city and racing bikes, for family outings, and much more.

20 tour ideas on komootExternal link
Information from Jena Tourist InformationExternal link
Thuringia bike tour plannerExternal link
Discover ThuringiaExternal link

A great combination of treasure hunting, exercise, fresh air, and discovering new routes and places! You can find a geocaching city tour for Jena hereExternal link. Of course, there are many other options on the platform, including in the Jena ForestExternal link—with “forest bathing” included.

Sitting at a desk for long periods of time is very stressful for the body and mind in the long run.

You can find ideas for short but effective active breaks on the website of the “Digital Active Break” project (DAB).

Do you do a lot of desk work and sit in front of the computer for long periods of time?

AOK PLUS has put together 7 exercisesExternal link to help you strengthen your back.

What does your workplace at home look like? Couch, kitchen table, or desk? You can find tips for ergonomic workplace designExternal link on the website of the Occupational Health Service (AMD).

Unisport (university sports at FSU Jena and USV Jena e.V.) offers outdoor and team training with experiential learning content. Whether on land, water, or in the air—experiences in every element are possible. The training sessions are based on three main factors: experience, community, and nature. The programs are designed for groups who want to experience something together and grow.

Working in a team trains interdisciplinary skills, known as key competencies. In addition to individual skills such as initiative, self-confidence, self-reflection, and physical awareness, social skills in particular are taught. Teamwork, cooperation, communication, responsibility, and conflict management are just some of the key competencies that are taught through nature-based experiences in the community.

The team training website offers special programs such as “Ersti Kickoff” and “A Strong Team.” Individual requests are also welcome, and a special program can be put together—because every person and every group is unique!

Flexible working conditions

In order to create a family-friendly and health-promoting working atmosphere, the aim is to achieve the greatest possible flexibility in the working conditions for employees at Friedrich Schiller University Jena.

The following regulations regarding flexible working hours are currently in place at the university:

• A framework service agreementThis link requires a loginde on flexible working hours in the central university administration
• A service agreement on flexitimeThis link requires a loginde in the Botanical Garden
• A service agreement on flexitimeThis link requires a loginde for the technical operations unit of the Faculty of Physics and Astronomy
• A service agreement on teleworkingThis link requires a loginde (alternating teleworking) for non-scientific employees
• A service agreement on mobile workingThis link requires a loginde
• In addition, there is the option of part-time work in consultation with the supervisor

Work organization in the home office

Not only working from home, but also working in the office requires a great deal of organizational skill and clear structures and boundaries. This helps you optimize your work processes and increases your own well-being.

Initial information on work organization in the home office can be found in the following handoutThis link requires a loginde

Among other things, the following questions are answered:

• How do you structure your daily work routine?
• How do you get into work mode?
• How do you avoid distractions?

Critical examination of cooperation and work processes and their further development is important in order to reduce workloads and ensure that employees at the University of Jena remain healthy, motivated, and productive. Good collaboration requires transparent processes, clear distribution of tasks, and responsibilities. This should provide employees with guidance and, above all, security in their daily work and lead to a reduction in workloads in the sense of designing work processes in a way that promotes health.

Consulting services

As part of health management, we support working groups, teams, and managers with work situation analyses:

• in reflecting on your current work situation, cooperation, and/or communication
• in identifying the need for change
• in clarifying work processes, responsibilities, and accountabilities
• in developing concrete measures for change
• in accompanying the change process
• in taking employees along on the path of change.

Who is this service aimed at?

All areas of the University of Jena that want to reflect on and change their collaboration in order to reduce workloads. If you are interested, please contact us.

With the move to working from home, your place of work and thus the setup of your workplace have changed completely. This raises many questions:

Where and how do I set up my workplace?
Is there an optimal sitting posture?
How can I prevent neck and back pain?
How do I set up my computer ergonomically?

You can find initial information in the guide on ergonomic working in the home office.This link requires a loginde

Is your team working entirely or partially from home? As a manager, you are facing many new challenges:

• How can I effectively fulfill my leadership role in this situation?
• How can I maintain good contact?
• How much and what kind of communication is appropriate?
• How can I motivate my team?

We would be happy to discuss these and other questions with you. You can find initial information in the guide to managing from homeThis link requires a loginde.

Throughout the semester, we offer workshops on health-conscious leadership. For current offerings, it is always worth taking a look at the University of Jena's qualification portalExternal link.

Examples of past workshops include:

• Leadership as the key to mental health
• Designing change projects in a healthy and successful way

Online self-learning program “Gesund führen” (Healthy Leadership): The AOK program “Gesund führen”External link comprises seven learning modules. It supports managers in reflecting on and improving their leadership behavior, as well as strengthening their own health and keeping employees healthy and productive.

Further specific training opportunities and materials for managers can be found on the management development pages de. These include leadership ideas and the personnel development management development program.

Further specific training opportunities for managers in science can be found on the Graduate Academy de page.