What's your #bewell game plan?

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Be Well at Cal is a University Health Services effort to encourage students to take care of themselves in all aspects of their lives. The goal is not just to address illness but to support students in living balanced and fulfilled lives.

Taking care of yourself translates to being more successful in school. Merely working harder does not ensure doing better. In fact, we know that academic success is related to ability, work, academic skills and wellness. We encourage you to take charge of your wellness!

UC Berkeley is a diverse campus with students from different backgrounds. We understand that one size does not fit all. We encourage you to use this resource in a way that works for you and fits with your experience.

Be Well Grid

Stress

RRR WeekUC Berkeley students work hard and face high amounts of stress. Whether we like it or not, stress will always be a part of our lives. So it’s not about avoiding stress but knowing yourself (your limits and your strengths) and being proactive. 

There are times when demands we face tax us to the point that we feel we cannot cope. We begin to feel overwhelmed, anxious, depressed, helpless and/or angry. Some of us have physical symptoms such as sleep and/or appetite disturbance, physical tension or depleted energy. Others might experience intellectual roadblocks from stress such as test anxiety, procrastination, or lack of motivation. Stress can impact us socially as well, by causing us to withdraw, feel isolated or even become aggressive.

Believe it or not, sometimes a little stress can be helpful, motivating us to prepare and perform. Finding the right balance and attitude towards stress helps. Take time to learn more about stress and how to manage it.

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Resilience

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

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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    Gratitude

    Tips on Positive Thinking 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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    Self-Compassion

    What a concept! We are so used to driving and pushing ourselves that the idea of kindness just doesn’t seem to fit. But when you think about it, bullying ourselves doesn’t necessarily bring out the best in us.

    Research is pouring in about the benefits of self compassion. Dr. Kristin Neff (a Cal Alumna) at 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!

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    Social Connection

    Social Support TipsYour relationships with others are key to staying well. 

    You may not know it but there really is a place here for you. One of the best things about Cal 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 and don’t let “imposter syndrome” get in the way of building 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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    Sleep

    Napping Tips PDFThere 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, are more resilient and more creative. Memory and performance on 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 & stress, depression and worsening of 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.  

    Here at Berkeley, we have our own sleep labs (Golden Bear Sleep & Mood Research Clinic) that specialize in researching sleep problems!

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    Healthy Eating

    Keep Your Body HealthyBetween hectic class and work schedules, limited resources, lack of cooking know-how, and temptations of late night snacking, eating a balanced nutritious diet can be difficult at UC Berkeley. A good diet keeps your body healthy, promotes good mood, clear thinking and academic performance. While there is no single "right" way to eat, regular meals with a variety of foods (from all of the food groups) and adequate hydration (water is best) is key.

    Eating well is important but if your thoughts of food or weight are becoming obessive or distressing, you may be developing disordered eating. Medical, counseling and nutritional support is available at the Tang Center. Consider taking a self-assessment or talking to a professional if you are unsure if your eating is a problem.

    Tang Resources:

    • What's Eating You Campaign - for those struggling with eating too much, not eating enough, eating on a budget, food insecurity, body image issues, or just a desire to have better eating habits.
    • Find evidence-based information about nutrition and other health topics at the Berkeley Wellness from the UC Berkeley School of Public Health.
    • For an online screening and self-guided healthy body image and eating program, check out the Health Body Image program
    • Nutrition Services at the Tang Center 
    • 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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    Exercise

    RSF photoDo 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 exercise is important part of life! Burning off some 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 play time. The benefits far exceed the time spent.

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    Time Management


    Student Time Management Time flies by, without our permission. How you manage your time can have a big impact on your academic success at Cal 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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    Career Planning

    Career Counseling Library ImageWhen 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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