Be Well Game Plan

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What is your be well game plan?

We encourage you to have a plan for taking care of yourself in all aspects of your life throughout the academic year.

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 works for you and 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 feels 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. 
  • Environmental Wellness - Environmental wellness encompasses all areas of health that relate to the environment and in turn, how the environment can impact human health.
  • Financial Wellness - Financial wellness encompasses all aspects of well-being pertaining to finances including knowledge and skills in financial planning and managing expenses.
  • Intellectual Wellbeing - Intellectual wellness encompasses all aspects of well-being pertaining to brain health and growth via thought-provoking mental activities.
  • Occupational/Vocational Wellbeing - 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.
  • Physical Wellness - Physical wellness encompasses all areas of health that relate to the body including, nutrition, exercise, ergonomics, sleep, and more.
  • Social Wellness - Social wellness encompasses all aspects of well-being pertaining to social connections, relationships, and personal expression.
  • Spiritual Wellness - Spiritual wellness encompasses all aspects of well-being pertaining to the search for purpose and meaning in life.

Emotional Wellness

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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.

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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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Practicing Gratitude

People often notice the things in life that are going wrong but take less time to savor the components of life that are going right. Considering aspects of your life for which you are thankful can help you to develop a positive perspective. Practicing gratitude in your day-to-day life can be a useful skill.  

Some tips for practicing gratitude: 

  • Write down one thing each day that you were grateful.   
  • Identify the learning opportunity that challenges present.
  • Express gratitude to someone else in small and larger ways. When someone helps you, let them know. Try writing a letter to a person who has touched your life in a positive way, explaining the way they have affected you. 

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Becoming Self-Compassionate

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!

Physical Wellness

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Getting Enough Sleep

There may not be enough hours in a day to get everything done, but all things being equal, students who get 8 hours of sleep generally outperform those who get 6-7 hours. With the right amount of sleep, people learn and process new information better, and are more resilient, and more creative. Memory and performance on a mentally challenging task, such as taking exams, benefit from a good night’s sleep

Earning a badge of heroism doesn’t come with sleep deprivation either. Instead, lack of sleep contributes to decreased focus and attention, faulty decision-making, irritability, anxiety and stress, depression, and worsening Bipolar 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.

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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 keeps 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

Social Wellness

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Making Social Connections

Your relationships with others 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 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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Occupational/Vocational Wellness

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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.

These days, the use of technology can play a large role in procrastination. Texting, email, social media, and computer games, while serving as distractions from academic work, can become time-consuming and addictive. Sometimes it’s hard to recognize when it has become a problem and what to do to control use. Consider keeping a log of your non-work-related internet use, set goals, and replace some of your internet time with healthy activities such as spending time with a friend or taking a walk. 

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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. 

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