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Spring Quarter

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This quarter, select Continuing Studies courses will be Berry-eligible for employees participating in Stanford’s BeWell program.
**In order to receive a BeWell Berry, students must take the course for Credit or a Letter grade.** Students will be asked to choose the credit option during the registration process. The Continuing Studies program will report student attendance to the BeWell office at the conclusion of the quarter. And, as always, all Continuing Studies courses are STAP-fund eligible.

**Due to COVID-19 health concerns, all Continuing Studies spring courses will be held online. To learn more about virtual course and online course formats, please see our Spring Quarter Update page.**
Spring registration is underway. Courses that are BeWell Berry-eligible include:

Diet and Gene Expression: You Are What You Eat (BIO 03 W)
Instructor: Lucia Aronica, Lecturer, Stanford Prevention Research Center (SPRC)
Schedule: 5 weeks, Apr 13 – May 15
Format: Online course

What if we could turn our “good” genes on and our “bad” genes off to improve our overall health by making the right dietary and lifestyle choices? Learn how with the science of epigenetics, the study of how lifestyle factors can change gene activity without actually modifying the underlying DNA. In this course, we will discover how food is a powerful signal to our genes that can positively impact our metabolism, longevity, and mental well-being. We will also have live Q&A sessions with some of the world’s leading scientists in this field. Using the information covered in this course, students will be able to design a personalized nutrition action plan to positively impact their gene expression. Learn more >
Nutrition: A Personalized Approach (SCI 12)

Instructor: Clyde Wilson, Research Associate, Biochemistry, UC San Francisco
Schedule: 5 weeks, Thursdays, Apr 30 – May 28, 6:30 – 9:00 pm
Format: Virtual course

Good nutrition sounds simple: eat a variety of wholesome foods and drink some water. But in our modern environment, we are surrounded by a confusing array of food options and diet trends. How can we figure out a “best” way to eat (or not eat), for each of us personally? Science provides broad guidelines, but only when applied to each person’s individual situation does an effective, sustainable personalized approach emerge. In this course, we will contrast nutrition for general health, weight loss, disease prevention, and exercise performance, and challenge students to apply the concepts from class to their own personal life, schedule, and food preferences. No science background is required in this introductory course.
Please note: Students should consult their physician or other healthcare professional before modifying their diets. Learn more >

Vitality Essentials: How to Live Your Best Possible Life (WSP 148)
Instructor: Allan Mishra, Adjunct Clinical Associate Professor, Orthopedic Surgery, Stanford Medical Center
Schedule: 1 day, Saturday, Apr 25, 9:00 am – 3:00 pm
Format: Virtual course

Why do certain people seem so vital and vibrant, when many of us feel burdened by stress, pressure, and competing demands? In this one-day workshop, we will draw from research in biology, medicine, psychology, sociology, and elsewhere to understand how our minds, bodies, spirituality, and relationships can work in interconnected ways to affect our overall state of well-being. Students will learn a framework for optimizing physical and mental health that relies on four pillars of vitality and leave with a personalized action plan to enhance each element of vitality in their own lives. Learn more >

Writing Our Way Forward: An Online Mindfulness and Writing Retreat (WSP 80)
Instructor: Kelly McGonigal, Lecturer, Stanford Graduate School of Business; Ammi Keller, Former Stegner Fellow, Stanford
Schedule: Section A: 2 Saturdays, Apr 25 & May 2, 10:00 am – 1:30 pm / Section B: 2 Saturdays, May 9 & May 16, 10:00 am – 1:30 pm
Format: Virtual course

As the poet Emily Dickinson said, “Forever—is composed of Nows.” This day-long retreat will use mindfulness practices including seated meditation, walking meditation, and gentle yoga movement to encourage writing that reflects on past growth and explores the possibilities for new beginnings. This retreat offers a perfect introduction to mindfulness and writing as a personal practice. Aspiring or experienced writers will find ways to tap into their authentic and embodied voices, while those with mindfulness/meditation experience will learn how to carry that into experiences of inventiveness, collaboration, and play. The contemplative and creative practices may be especially relevant to those seeking more joy and presence in their daily lives. Learn more >

Choosing Happiness (PDV 83 W)
Instructor: Laura Delizonna, Executive Coach, Psychologist
Schedule: 5 weeks, Apr 27 – May 29
Format: Online course

This course explores the roots of a happy and meaningful life. Studies suggest that 40 percent of our happiness is determined not by our genes or circumstances, but by the daily habits and activities we engage in. In this course, we approach happiness as a way of being—wholehearted living that has depth and meaning. Students will learn why social connections, kindness, and community are keys to happiness, and discuss the limits, common misconceptions, and pitfalls when pursuing happiness. We will explore how happiness practices change the brain, strengthen the immune system and sleep, enhance performance at work, and improve relationships. Learn more >

Exploring Creative Mindfulness (PDV 106)

Instructor: Suzanne Taylor, Certified Professional Integral Coach and Enneagram Trainer
Schedule: 5 weeks, Tuesdays, May 5 – Jun 2, 7:00 – 8:50 pm
Format: Virtual course

Do you feel stressed from the busyness of life, wedded to your devices, and not connected enough to what matters most? If so, you are not alone, and mindfulness can help. Mindfulness can help people feel more at peace, become less stressed, and shift perspective. These practices are scientifically based ways to help you navigate the changes and challenges you face. Through a combination of in-class lectures/discussions and at-home exercises, we will practice ways to enjoy living in the now, feel more at peace, and reframe challenges to build resilience. At the end of our time together you’ll have a greater understanding of the benefits that mindfulness can bring, and the start, if you wish, of a lifelong practice. Learn more >

Knowing Ourselves: Exploring the Enneagram (WSP 134)
Instructors: Carole Pertofsky, Lecturer, Stanford School of Medicine; Peter O'Hanrahan, Training Associate, The Narrative Enneagram and the Enneagram Professional Training Program; Senior Associate, The Enneagram in Business
Schedule: 1 day, Saturday, May 9, 10:00 am – 5:00 pm
Format: Virtual course

The Enneagram method has been used for decades to help unlock the secrets to understanding why we behave as we do. In this workshop, you will learn how the Enneagram provides a framework that helps you understand your unique personality traits and those of others. This will pave the way to building stronger relationships and empathy, reducing unproductive conflict, increasing resilience, and enjoying greater effectiveness, confidence, and well-being in a challenging world. Questions we will explore include: “What makes me come alive? What makes others tick? How can understanding myself more deeply energize my capacity to succeed and flourish?” Students will come away with insights and tools they can use in their personal and professional lives. Learn more >

For more information about Stanford's BeWell program, please visit: bewell.stanford.edu