Be Well Game Plan

Stay Connected with UHS!

Stay Connected with UHS!

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What is your be well game plan?

Background image: Images of UC Berkeley Students

Include living a balanced and fulfilled life as part of your definition of success!

Taking charge of your wellness is key to feeling satisfied with your college experience. UC Berkeley is a diverse campus with students from many different backgrounds. We understand that one size does not fit all. We encourage you to use these resources in a way that fits your needs.

Areas of wellness

There are various dimensions to wellness and there doesn't have to be a balance among all dimensions. The goal is to find a personal harmony with the dimensions that feel most authentic and fruitful for you.

Emotional Wellness

Emotional wellness encompasses the knowledge and skills to identify personal feelings and the ability to handle those emotions.

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Managing Stress

UC Berkeley students face high amounts of stress. Whether we like it or not, stress is a part of our lives. So it’s not about avoiding stress but knowing yourself (your limits and your strengths) and being proactive. Believe it or not, sometimes a little stress can be helpful, motivating us to prepare and perform. Finding the right balance and attitude toward stress helps. Take time to learn more about stress and how to manage it.

Resources:

Practicing Gratitude

Practicing gratitude (regularly focusing on the positive parts of your life) can be a powerful health habit. Research shows that practicing gratitude (15 minutes a day, five days a week) for at least six weeks can enhance mental wellness and possibly promote a lasting change in perspective. Gratitude and its mental health benefits can also positively affect your physical health.

Gratitude Practices:

  • Gratitude Journal - Every day, spend a few minutes writing down some things you are grateful for. Examples include eating a good meal, talking to a friend, or overcoming an obstacle, etc. 
  • Gratitude Affirmations - Create or find a few gratitude affirmations and incorporate them into your daily routine. Take a few minutes a day to say, read, or think about your gratitude affirmations.
  • Express Gratitude - Keep your eyes open throughout the day for reasons to say “thank you.” Make a conscious effort to notice when people do good things, whether for you or others. Tell the person you recognize their good deed, and give a sincere “thank you.”
  • Gratitude Letter - Think about someone who you appreciate. Write a letter that describes why you appreciate them, including specific examples and details. It's up to you if you’d like to share the letter or not.
  • Gratitude Meditation - Gratitude meditation is the practice of reflecting on things you are grateful for. It’s about experiencing that feeling of appreciation, whether for a friend, a nice day, or the pleasure of a good cup of coffee. 
  • Gratitude Jar - Write down things you are grateful for on pieces of paper and put them in a jar. When you are feeling down, you can open the jar to remind yourself of what you are grateful for.

Resources:

Practicing Self-Compassion

We are so used to driving and pushing ourselves that the idea of kindness just doesn’t come naturally. But when you think about it, bullying ourselves doesn't bring out the best in us. 

Research is pouring in about the benefits of self-compassion. Dr. Kristin Neff (UC Berkeley Alumna) at the University of Texas, Austin as well as other global researchers are demonstrating the multiple benefits of self-compassion including reduced anxiety, increased resilience, and overall better mental health. Don’t believe us? Try it! 

Building Resilience

Resilience is the process of adapting in the face of significant sources of stress. Even if we aren’t in control of stressors, what we are in control of is how we choose to deal with them.  

Factors associated with resilience include: making realistic plans and following through, having a positive view of yourself, communication and problem-solving skills, and management of strong feelings and emotions. 

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Environmental Wellness

Environmental wellness encompasses all areas of health that relate to the environment and in turn, how the environment can impact human health.

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Personal and Household Hygiene

UHS Resources

Environmental Resources on Campus

Outdoors

Financial Wellness

Financial wellness encompasses all aspects of well-being pertaining to finances including knowledge and skills in financial planning and managing expenses.

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Eating on a Budget

UHS Nutrition Resources 

Campus Food Resources

  • UC Berkeley Food Pantry - emergency food relief resource for students short on money and/or access to nutritious foods
  • Cal Fresh - a nutrition program that helps you buy healthy foods. Cal Grant or Work-Study required. Students with meal plans are not eligible.
  • Food Assistance Program - need-based funding provided to students ineligible for CalFresh.

Other 

  • Snackpass App - Many local restaurants offer discounts through the Snackpass App. 

Financial Resources on Campus

  • Center for Financial Wellness - a great resource for students if you have never made a personal spending plan or would like assistance managing your current budget. 
    • iGrad - The Center for Financial Wellness provides access to iGrad, an online personal finance tool, to all UC Berkeley students, faculty, and staff.
  • Berkeley Financial Aid and Scholarships Office - The Financial Aid and Scholarships Office helps students and parents navigate financial aid processes, counsel students so they understand their options, and more.
    • Short-Term Emergency Loan - These interest-free loans are designed to help students meet unanticipated expenses directly related to the cost of education. 
  • Basic Needs Center - The Basic Needs Center team is committed to fostering belonging and justice on the UC Berkeley campus through a robust model that includes both short-term emergency relief and long-term support services addressing students’ basic needs.
    • Basic Needs Emergency Fund - The Basic Needs Emergency Fund offers emergency financial assistance in the areas of rent, food, housing security deposit, and other emergency and safety needs to enrolled students who have exhausted their financial resources. 
  • Health Opportunity Fund (HOF) - The HOF provides in-kind support to help offset charges for UHS services and prescriptions by eligible registered students. 

Free for Students

As a UC Berkeley student, there are many resources available to you including some of the following: 
  • News Subscriptions - UC Berkeley students can have free subscriptions to various news websites while enrolled at UC Berkeley. 
  • Museums, etc. - UC Berkeley students get free admission to BAMPFA, the Lawrence Hall of Science, the Hearst Museum, the Campanile, and the Botanical Garden.  
  • Software at Berkeley - Check out the software eligibility tool, and the Software Catalog to see what's available for students.  
  • Entertainment - UC Berkeley students receive 50% off at Cal Performances. Free access to Kanopy streaming services. 
  • Device Lending - The Student Technology Equity Program provides long-term loans of technology hardware to undergraduate, graduate, and professional students. Eligibility is determined based on financial need and instructional role (e.g. GSI/UGSI). 

Articles on Financial Wellness

Intellectual Wellness

Intellectual wellness encompasses all aspects of well-being pertaining to brain health and growth via thought-provoking mental activities.

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Campus Resources

Student Clubs

Occupational / Vocational Wellness

Occupational/Vocational wellness encompasses all aspects of well-being pertaining to personal satisfaction in your work, whether that be academic work while in college or a job after graduation.

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Developing Time Management Skills 

Time flies by, without our permission. How you manage your time can have a big impact on your academic success at UC Berkeley and can be an important factor in your level of stress.

The use of technology can play a large role in procrastination. Texting, social media, etc., while serving as distractions from academic work, can become time-consuming and draining. Sometimes it’s hard to find a balance. Consider keeping a log of your non-work-related screen use for a week, set goals for the following week, and replace some of your screen time with additional activities such as calling a friend, coloring, napping, or taking a 5-minute walk.

Campus Resources: 

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Planning Your Career 

When you feel good about your career goals you tend to enjoy yourself more. You will be more engaged in your classes and education and more likely to talk to your professors. 

Career decision-making can be a source of stress for both undergraduate and graduate students at UC Berkeley. Many students struggle to choose a major and find themselves caught between their own interests and the expectations of others. Even students who were once certain of their goals can suddenly find themselves confused, overwhelmed, or questioning their choices. Taking time to explore yourself and your options can be an important part of being focused and healthy.  

Campus Resources:

Physical Wellness

Physical wellness encompasses all areas of health that relate to the body including, nutrition, exercise, ergonomics, sleep, and more.

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Getting Enough Sleep

People who sleep well learn and process new information better and are more resilient. Memory and performance on a mentally challenging task, such as taking exams, also benefit from a good night’s sleep.

Lack of sleep contributes to decreased focus and attention, faulty decision-making, irritability, anxiety and stress, depression, and mood swings. Substances such as nicotine, alcohol, decongestants, and pain relievers negatively affect sleep. Catching up on sleep or “Sleep Debt” generally doesn’t work well either. 

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Creating Nutrition Plans 

Between hectic schedules, limited resources, and a lack of cooking know-how, eating a nutritious meal can be difficult. While there is no "right" way to eat, regular meals with a variety of foods (from all food groups) and adequate hydration are key. Eating well is important but if your thoughts about food become obsessive or distressing, you may be developing disordered eating. Medical, counseling and nutritional support are available at UHS. Consider taking a self-assessment or talking to a professional if you are unsure if your eating is a problem. 

UHS Resources:  

  • Nutrition Services at UHS
  • Eating Disorder Clinic - The clinic is an efficient way of providing medical treatment, with providers from different disciplines (the doctor, dietitian, and nurse) all present at one visit. Call (510) 643-7110 to schedule. 

Handouts:

Moving Your Body 

Do you remember how to play? When you were a kid, you probably enjoyed some type of activity whether it was sports, swimming, dancing, or just a fun bike ride. Play and physical activity are an important part of life! Burning off energy and getting in tune with your body helps keep you well-balanced physically, emotionally, and mentally. Getting out into daylight has also been shown to improve learning and retention of information (Heschong 1999 & Dartmouth U 2012). Take the time to give yourself some playtime. The benefits far exceed the time spent.  

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Articles 

Rest

Types of Rest - According to Dr. Saundra Dalton-Smith, there are seven types of rest (physical, mental, sensory, creative, emotional, social, and spiritual). Which one do you need?

  • Physical rest (passive or active): sleeping, napping, yoga, stretching, and massage therapy.
  • Mental rest: taking short breaks throughout the day, doing wellness practices, or journaling before bedtime.
  • Sensory rest: rest from lights, computer screens, noise, etc.
  • Creative rest: surrounding yourself with inspiration while simultaneously taking the pressure off of having to "do" something with it.
  • Emotional rest: space to be authentic or with people who provide emotional peace.
  • Social rest: recharging your "social battery."
  • Spiritual rest: prayer, meditation, volunteering, nature retreat, etc.

Social Wellness

Social wellness encompasses all aspects of well-being pertaining to social connections, relationships, and personal expression.

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Making Social Connections

Your relationships are key to staying well. You may not know it yet but there really is a place at Berkeley for you. One of the best things about UC Berkeley is our diversity. There are so many different people and places here that opportunity abounds for you to be connected and to shine. If you are a new undergraduate student, reach out to others in your residence hall, check out the Cesar Chavez Resource Center, and consider joining a student group. For graduate students, consider extending your contacts beyond the department to build a community.  

While focusing on academics is important it is also important to stay connected to your family and friends. Sometimes when we are stressed or depressed, we isolate ourselves from others, thinking we aren’t in the mood for socializing, feel ashamed, or don’t want to burden others. You are not alone--reach out. Stay connected. 

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Healthy Communication

In relationships, communication allows you to explain to someone else what you are experiencing and your needs. The act of communicating not only helps to meet your needs but also helps you to be connected in your relationship. Three characteristics of high-quality communication are respect, honesty, and understanding. 

Spiritual Wellness

Spiritual wellness encompasses all aspects of well-being pertaining to the search for purpose and meaning in life.

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Awe & Wonder

Experiencing awe, a feeling of being in the presence of something grand, can be a powerful aspect of spiritual wellness. It can potentially lead to increased well-being, meaning in life, and a sense of connection to something larger than oneself. To foster a sense of awe in daily life, consider practices like mindful walks in nature, exploring awe-inspiring stories, engaging in art, and cultivating gratitude. These can all help you appreciate the world around you.

Awe-Inspiring Places Near Campus

Resources

Campus Resources

Community Resources

  • East Bay Meditation Center - The East Bay Meditation Center (EBMC) is an independent center that offers meditation training and spiritual teachings from Buddhist and other wisdom traditions, with attention to social action, multiculturalism, and the diverse populations of the East Bay and beyond.
  • Spirit Rock - Practice Insight Meditation, Dharma teachings, and mindfulness in a diverse, inclusive community dedicated to the liberation of all beings.