Spectrum Life is our Employee Assistance Programme (EAP) which is a confidential, neutral service provided by an external company to support colleagues at the University, including free counselling.
Wellbeing Apps and Tools
Viva Insights app on MS Teams
To access free 'Headspace' short guided meditations, breathing exercises and focus music, just type 'Viva Insights' into your MS Teams search bar. This app also allows you to send praise, book focus time, reflect on how you're feeling and much more. You can pin this app if you use it regularly.
External wellbeing self-assessment tools
Wellbeing self-assessment tools can be a helpful way to check if you are effectively managing your own physical and mental health and get advice on how to make improvements.
Below are links to self-assessment tools that will enable you to learn more about your health and your resilience. Each tool will provide you with tailored feedback along with guidance and recommendations. All of these tools are external and publicly available with their own privacy policies. The University of Exeter does not have access to any information that you enter into these tools.
- Get Your Mind Plan - Every Mind Matters - NHS
- How Are You?: The quiz asks questions about your health behaviours (e.g. physical activity, diet, smoking) to let you know how you are going. It takes about 5-10 minutes to complete and provides links to useful resources, such as apps and web resources.
- How Resilient Are You?: This quiz helps you to assess how resilient you are and provides advice and guidance to become more resilient. It takes 5-10 minutes to complete.
- i-resilience: This can be used alongside the How Resilient Are You? if you would like to get a deeper understanding of your resilience and how you might respond to workplace pressures based on your resilience profile. It takes around 10-15 minutes to complete.
External wellbeing apps
There is a wealth of wellbeing apps which you can use to look after your mental health. Mobile phone apps are a discreet and easy way to access support for your mental health. They allow you to access the content whenever and wherever you are. All of the below mobile phone apps are available for free on iPhone (App Store) and Android (Google Play).
|App||How does it work?|
|CBT Thought Record Diary||Based on the Cognitive Behavioural Therapy (CBT) intervention, Cognitive Restructuring, CBT Thought Record Diary supports you to capture, challenge and rebalance unhelpful thoughts.|
|CBT-i Coach||Based on research into Cognitive Behavioural Therapy (CBT) for insomnia, the app guides you through strategies for managing difficulties with sleep and developing healthy sleep patterns.|
|Headspace||There is growing evidence supporting the positive health benefits of mindfulness and meditation. Headspace offers guided meditation and mindfulness with specific focus on stress, anxiety and sleep.|
|Calm: Meditation to Relax, Focus & Sleep Better||Calm helps you to overcome feelings of stress and/or anxiety and sleep difficulties by combining meditation techniques for sleep and relaxation.|
|Stay Alive||Stay Alive is an app developed to support anyone experiencing suicidal and/or self-harming thoughts, or those concerned about someone else. This app provides a range of support materials and techniques to keep you safe and well.|
|Youper||Youper walks you through techniques to help you to become more confident and less anxious in social situations.|
|SAM||SAM is an evidence-based app which helps you to understand and manage your anxiety.|
|Mood Tools||Mood Tools supports you to understand and implement six evidence-based techniques to manage low mood and depression.|
|Calm Harm||Calm Harm provides tasks to help you resist or manage the urge to self-harm. This app is featured on the NHS Digital Apps Library.|