LIVE WELL, BE WELL by ucsdhps

UC SAN DIEGO

VOL. 2

OCT 2020

HEALTH PROMOTION SERVICES

Live Well Be Well MAGAZINE ON HEALTH & WELL-BEING

be kind. be true. be you

CONTENTS F O

E L B A T

4 4

MEET MEET THE THE TEAM TEAM

Get to know the staff of Health Promotion Services!

LOVE LOVE IS IS LOVE. LOVE. ABUSE ABUSE IS IS NOT. NOT.

5 REVEAL YOUR AUTHENTIC SELF 6 6 Domestic Violence Awareness Month

Being your true self is beautiful and powerful!

8 9

'LETTUCE' 'LETTUCE' TALK TALK NUTRITION NUTRITION

Recipe for a delicious autumn treat: Pumpkin Hummus

ALCOHOL ALCOHOL EDUCATION EDUCATION

Learn how to reduce harm and stay safe if you choose to drink!

ZOOM ZOOM BURNOUT BURNOUT

STRESS STRESS LESS LESS ACTIVITIES ACTIVITIES

WELL-BEING WELL-BEING RESOURCES RESOURCES

Tips for overcoming and preventing Zoom burnout.

Word search, coloring, & more!

Resources to support you in your health & well-being journey!

"Today and everyday, extend a little extra love and compassion to yourself and those around you." Live Live Well, Well, Be Be Well Well Health HealthPromotion PromotionServices ServicesPodcast Podcast Season Season2, 2,Episode Episode10 10

Available on Apple Podcasts, Google Podcasts, and Spotify 3

MEET THE TEAM OF

HEALTH PROMOTION SERVICES lisa joyner

Christine glissmann

renĂŠe dell'acqua

Health educator

director

alcohol, tobacco

christopher spurling

christine mcnamara

Health educator

& other drugs

general/mental health

Bria HamleT

Health educator

mens health

Sexual Health

zarah rubio

Bryan Galcik

program manager registered dietitian

marketing the zone

& Communications

OCTOBER IS DOMESTIC VIOLENCE AWARENESS MONTH

love love IS

ABUSE IS NOT. 1 in 3 women—and 1 in 4 men—have been in abusive relationships, and 1 in 5 women and 1 in 7 men have faced severe physical violence.

REVEAL YOUR AUTHENTIC SELF By: RenĂŠe Dell'Acqua, MPH

With Halloween just around the

When I think of revealing to the

corner, it had me thinking: aren't

world our authentic, beautiful, and

most days Halloween already,

perfectly imperfect selves, the words

theoretically speaking, of course?

that come to mind are brave,

What I mean by that is sometimes it

courageous, and liberating. It takes

feels like society has pressured us or

courage and bravery to be who we are

even conditioned us to wear

and create lives that we know, deep

costumes in order to hide our true

down, are right for us. Imagine how

and authentic selves. To hide our

liberating it would feel to finally live

bold personalities, our genuine

our most authentic lives. Living life, not

feelings, our hopes and dreams, and

with the sole purpose of pleasing

our views and concerns about the

others, but rather honoring ourselves,

past, present, and future.

and being proud of who we are and

Oftentimes, it feels like we're

what we bring to this world.

expected to disguise who we really

If you want to embark on this

are, simply to keep the status quo

journey of revealing your authentic

and to make others feel comfortable

self, but don't know where to begin,

and secure. But isn't that a disservice

check out the next page! Practice a

and dishonor to ourselves? Can we

moment of self-reflection and discover

truly be happy and at peace when

what it would mean to you if you

we have to hide who we truly are?

revealed to the world your true,

The answer is probably not.

beautiful, and genuine self! 6

REVEAL YOUR AUTHENTIC SELF Self-Reflection Exercise

Describe what "revealing your authentic self" means to you.

What will you gain by revealing your true self?

If you were to set aside fears of judgement and disapproval, who would you be, what would life look like, and how might you feel?

If your friend told you, "I want to be my true self, but I'm scared." What advice and support would you give them?

LETTUCE TALK NUTRITION! PUMPKIN HUMMUS By: Christine McNamara, RD, MPH

When I think autumn, I think pumpkins! Here's a Fall-inspired twist on a classic healthy dip: hummus. This pumpkin-filled recipe is packed with vitamins, antioxidants, & protein!

INGREDIENTS 2 tbsp lemon juice 2 tbsp tahini 3 cloves garlic 3/4 tsp salt 2 (15 oz) cans garbanzo beans, drained 2 tsp extra virgin olive oil 1 (15 oz) can pumpkin puree 1 tsp ground cumin 1/2 tsp cayenne pepper 1/4 cup toasted pumpkin seeds, 1 pinch paprika

INSTRUCTIONS Pulse lemon juice, tahini, garlic, and salt together in a food processor or blender until smooth. Add garbanzo beans and olive oil and pulse until smooth. Add pumpkin, cumin, and cayenne pepper; process until well blended. Transfer hummus to a container with a lid and refrigerate at least 2 hours. Fold pumpkin seeds into hummus; garnish with paprika. Serve with pita chips or raw vegetables! https://www.allrecipes.com/recipe/230466/savory-pumpkin-hummus/

Alcohol Education By: Christine Glissmann, MS

Did you know that 25.9% of participating UCSD students said that they have never drank alcohol? *NCHA Survey Spring 2019

If you are of age and choose to drink, there are lots of ways to reduce harm and stay safe!

Harm Reduction Strategies Eat before drinking. This will slow down the rate of absorption into the bloodstream.

One of the leading causes of hangovers is dehydration. Alternate each alcoholic beverage with water.

Only time can sober you up. One standard drink takes ~1 hour for males and ~1.5 hours for females to leave the system.

Before going out make a plan, stay with the same group of friends and know your limits.

Did you know that after a BAC of .06% the buzz won't get any better with more alcohol? This is called the "point of diminishing returns" or "the zone". Maintaining a BAC of .05-.06% maximizes the positives of alcohol and minimizes the negatives (i.e., hangover, getting sick, legal or social consequences, etc.). You can never completely eliminate potential negative consequences while drinking any amount of alcohol, but you can reduce them.

"The Zone"

7 7 TIPS TIPS FOR FOR OVERCOMING OVERCOMING ZOOM ZOOM BURNOUT BURNOUT By: RenĂŠe Dell'Acqua, MPH

01 01

Before joining a Zoom call, take a few slow and deep breaths. Ground yourself in the present moment and set a positive intention for the meeting you're about to attend (e.g., "I will listen intently and get as much as I can out of this class).

02 02

Choose 'Speaker View.' This will allow you to focus your attention on one person at a time.

03 03

Resist multitasking when possible. Allow your mind and attention to focus more lightly on the tasks at hand - learning and listening.

04 04

Ease your gaze by periodically looking away from your screen and towards something in the distance, such as a picture on the wall or knickknack on your shelf.

05 05

Opt for other forms of communication like phone calls, texts, or emails when you're not in Zoom-based class or meeting.

06 06

Schedule breaks throughout the day, whether that be a 20 min power nap, taking a 10 min break for every 45 min of work, or practicing a quick 3-5 min meditation or breathing exercise.

07 07

Practice self-kindness by acknowledging that these are difficult and unusual times. Validate your feelings and extend the same level of love and kindness you would to a friend or loved one. 11

WELL-BEING WORD SEARCH

belonging community connection

gratitude prevention relationships

resilience self love support

COLOR COLOR ME ME CALM CALM

T TR RE EA AT T Y YO OU UR RS SE EL LFF!!

Life can be difficult and overwhelming sometimes, but never lose sight of your strengths and capabilities! And always remember, the Student Health & Well-being Cluster is here to support you (for more information check out Page 16). Now, treat yourself to what you need and then pass along that goodness to your fellow Triton!

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lo v e co u

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kin d n

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rage

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THE ZONE'S VIRTUAL PROGRAMS The Zone is our student well-being lounge under Health Promotion Service. We offer well-being programs that promotes skill development for healthy living and introduce students to well-being resources on campus.

Celebrating 10 Years!

Embrace Community, Cultivate Growth, and Celebrate Wellness We turned 10 this year! The Zone first opened its door on September 24, 2010 with a vision to provide a space for students to experience all things well-being. We offered a space for students to relax and destress on our iconic red bean bags, make social connections, and learn more about well-being campus resources. Since then, we have grown to also provide well-being programs and events that help students adopt a healthy lifestyle.

Fall Quarter Programs Hungry for Healthy

Be Well, Tritons

Learn how to cook healthy, nutritious meals on a budget and kitchen basics.

Join us as we talk about different health education topics and information.

Art & Soul

Campus to Career

Enjoy a fun DIY arts and craft while we talk candidly about different wellbeing topics.

Learn tips and skills for career readiness.

Financially Savvy

Meditation

Learn tips for financial success both in and out of college.

Recharge your mind to gain mental clarity and a peaceful state of being.

Visit zone.ucsd.edu for our calendar of events and more details on each program. 15

STUDENT HEALTH & WELL-BEING CLUSTER RESOURCES

UC SAN DIEGO

C CO OU UN NSSEELLIIN NG G& & PPSSY YC CH HO OLLO OG GIIC CA ALL SSEER RV VIIC CEESS

Services provided by CAPS include counseling services, groups, workshops, forums, consultations, outreach, and much more. All services are free and confidential. For more information, visit caps.ucsd.edu

H HEEAALLT TH H PPR RO OM MO OT TIIO ON N SSEER RV VIICCEESS

Health Promotion Services provides health education workshops, services, health coaching, and awareness campaigns. Specialized areas include Alcohol & Other Drugs, General Health, Mental Health, and Sexual Health. For more information, visit hps.ucsd.edu

S ST TU UD DEEN NT TH HEEA ALLT TH HS SEER RV VIIC CEES S

Student Health Services provides quality primary medical care, including urgent care and support services such as laboratory, pharmacy, and x-ray. For more information, visit shs.ucsd.edu