UC SAN DIEGO
VOL. 6
MAR 2021
HEALTH PROMOTION SERVICES
Live Well Be Well MAGAZINE ON HEALTH & WELL-BEING
be kind. be true. be you
CONTENTS F F O O
STAFF MEMBER SPOTLIGHT! RELAX, RECHARGE, REFOCUS REST IS MORE THAN SLEEP MOMENT TO REFLECT
E E L L B B A A T T
4 5 6 8 9
TRITON TIME! TIPS FOR TIME MANAGEMENT HOW SOME "SELF-CARE" HABITS CAN CAUSE MORE HARM THAN GOOD
10 12 10 TIPS FOR BETTER SLEEP RECHARGE YOUR BATTERIES! SLEEP 14 BETTER DO BETTER! 15 CAN WE STOP MAKING "ONE-UPPING A THING? 17 LETTUCE TALK NUTRITION 19 STRESS LESS ACTIVITIES 23 WELL-BEING RESOURCES
GOODNIGHT TRITONS BEDTIME AFFIRMATION I am strong.
I am powerful. I am bold.
I am brilliant.
I am enough
STAFF MEMBER SPOTLIGHT! Get to know Zarah Rubio, Program Manager of The Zone: Student Lounge for Health & Well-Being! I'm most passionate about...
Helping people gives me joy! Whether that's supporting them in their well-being journey or helping them plan events.
Three strengths I'm proud of...
Ability to connect with others and be empathetic Ability to adapt to different situations Ability to design/plan events
Wisest words I've heard...
"When you want something, all the universe conspires in helping you to achieve it."
If I could teach the world one thing it would be...
My superpower of choice...
Teleport to different places in the world!
4
Don't let obstacles get in the way of your dreams, learn from it.
Relax, Recharge, Refocus By: Renée Dell'Acqua Just as our phones and
competitive. And we also
laptops need to be charged to
recognize that because of
maximize its full capabilities so
these demands, rest,
do our bodies, minds, and
relaxation, and self-care are
hearts. And the way to
often the first to be
recharge and refocus is
sacrificed. But when we do
through rest, relaxation, and
this, when we sacrifice these
self-care! Since we're currently
key factors that support and
honoring National Sleep
sustain our health and well-
Awareness Week (March 14-
being, can we truly capitalize
21), we thought, "what better
on our full potential? Are we
way to honor this important
allowing ourselves to
week then by dedicating our
regroup, reenergize, and
entire issue to RELAXING,
refocus to fully meet the
RECHARGING, and
demands of Triton life? The
REFOCUSING!" And that is
answer is probably 'no.' So
exactly what you'll see here
today, we want to shine light
today!
on the importance of
Health Promotion Services
prioritizing rest, relaxation,
recognizes that Triton living is
and self-care, and strategies
challenging, rigorous, and
for doing just that! 5
Rest is More Than Sleep By: Renée Dell'Acqua Did you know that rest and sleep are two separate things? While sleep is of course a part of rest, it's not the end all be all. There's a common misconception that we should feel rested if we get enough sleep, which let's be real, many of us don't often do (7-9 hours of high-quality sleep...I'm looking at you!). But putting that aside, say you are getting enough sleep, do you still feel burnt out, tired, or groggy? If you answered yes to any or all of these, it's likely the result of unknowingly neglecting to rest the other facets that make us who we are. I recently came across a TED series called, "How to Be a Better Human." And in this series, they brought to light that we as humans actually need SEVEN different types of rest! Who knew?! Learn more below!
Physical Rest
Mental Rest
Prioritize sleep (7-9 hrs) Take 20-30 min power naps (unless you have difficulty sleeping at night) Yoga & stretching Massage
Schedule short & long breaks throughout the day. Jot down any thoughts or ideas you don't want to forget.
3 6
Creative Rest
Emotional Rest
Create a work and living space that inspires you! Add images or objects that are uplifting. Head outside & appreciate nature.
Create time and space to freely express your feelings. Minimize "people pleasing." Take steps in living & speaking your truth.
Sensory Rest
Social Rest
Periodically, take a moment to close your eyes and quiet your environment, if possible. Intentionally unplug from electronics.
Assess your relationships. Which ones revive you and which ones exhaust you? Build and nurture healthy relationships.
Spiritual Rest Engage in activities that give you a deep sense of meaning, love, & gratitude, such as meditation, prayer, and/or community involvement.
Source: https://ideas.ted.com/the-7-types-of-rest-that-every-person-needs/
7
MOMENT TO REFLECT When life feels like it's moving at lightning speed, it becomes easy to miss opportunities to slow down and reflect on your experiences, your values and priorities, and yourself. Take this opportunity to practice a moment of self-reflection. What does rest and relaxation look like to me?
What barriers often get in the way of my ability to relax, recharge, and refocus?
What strategies and resources can I use to reduce or eliminate these barriers?
8
Triton Time!
Tips for Time Management By: Renée Dell'Acqua, MPH A huge factor that can impact our ability to get adequate rest and sleep is time management. With the never-ending to-dos of being a Triton, managing our time can be challenging. Often times, it may seem like we don't have time for self-care, including sleep and rest, but we do! It just takes a little strategic planning, self-discipline, and motivation when it comes to managing our time. One quick and easy way to practice effective time management is by creating a Covey Time Management Matrix. Urgent & Important
Important But Not Urgent
First priority tasks that need to be addressed ASAP, such as: Upcoming deadlines Studying for an exam Taking care of an emergency situation
Second priority, non-urgent tasks. These require discipline and motivation to schedule and do. Examples include: Self-care (e.g., exercising, taking breaks, maintaining a consistent sleep schedule) Goal-setting and planning
Urgent But Not Important
Not Urgent, Not Important
Tasks that are time sensitive, but not necessarily high priority: Checking and responding to non-urgent emails Taking care of minor issues
Lowest priority tasks that are not time sensitive and do not help fulfill overarching goals: Mindlessly scrolling through social media for extended periods of time.
9
How some "self-care" habits could be causing more harm than good. By: Christine Glissmann, MS One of the main motivators for substance use and abuse is to help cope with the stressors of the world. For instance, substances, specifically alcohol and cannabis, are commonly used to "help" people fall asleep at night. While alcohol and cannabis can aid in relaxation, they both can negatively impact sleep in slightly different ways. See the graphics below to learn how these substances can affect your sleep cycles.
10
Based on these graphics, it's evident that alcohol and cannabis causes REM disturbance. But what does that mean? Well, the effects of REM disturbance include: Daytime sleepiness Low energy Problems with concentration and memory Depressed mood Increased anxiety and irritability Impaired muscle movement If you're in need of strategies that can help you relax and wind down at night without disturbing your REM, check out the following page for sleep tips! 11
10 TIPS FOR BETTER SLEEP By: Renée Dell'Acqua, MPH
01
Avoid the temptation to do assignments or studying in bed. It's best to reserve your bed for sleep, sex, and sickness only.
02
Transform your sleeping area into your sanctuary! Keep it dark, cool, and peaceful. Add elements that make you feel relaxed and comforted like a cozy blanket or a spritz of lavendar essential oil.
03
Limit your use of electronic devices 1 hour before bed. Blue light exposure mimics daylight and confuses our circadian rhythm (our internal clock) into thinking it's still daytime when in fact it's nighttime.
04
The CDC recommends 7+ hours of sleep each night for adults. If you struggle getting these hours in, try adjusting your sleep schedule slightly. Sleep 15-30 minutes earlier or wake up 15-30 minutes later.
12
05
Practice deep breathing or meditation before bed.
06
External distractions can make it hard to fall asleep and stay asleep. Try ear plugs and an eye mask to block out those distractions!
07
Establish a relaxing bedtime routine, such as taking a warm shower, drinking a cup of chamomile tea, and lightly stretching.
08
If you can't fall asleep after 20 minutes, get out of bed, go to another room (if possible), and do something relaxing like reading, meditating, or journaling.
09
A 20-30 minute nap around 2-3PM is a great way to relax, recharge, and refocus! BUT, if you find that you already have trouble falling asleep at night, naps might cause more harm than good.
10
Reframe the way you think about sleep. Think of sleep as a form of self-love. Acknowledge that sleep is critical for our success, personally and academically!
13
RECHARGE YOUR BATTERIES: SLEEP BETTER... DO BETTER! By: Christopher Spurling, MS, CHES
Did You Know?
MEN AT UCSD RANKED "SLEEP DIFFICULTIES" AS THE #2 CAUSE OF ACADEMIC PROBLEMS!
As students, your academic success is extremely important. Unfortunately, many students experience sleep difficulties that not only impact their grades, but also their mental-emotional well-being. Take a moment to reflect on your own sleep habits: How often do you feel exhausted, drained, or otherwise just tired? Do you still feel tired when you wake up in the mornings? Do you have trouble falling asleep or staying asleep? If you answered "yes" to any of these questions, it may be time to take steps to improve your sleep quality, which will ripple into your academic success as well. Resources for Sleep Sleep and Sleep Disorders (Centers for Disease Control and Prevention): https://www.cdc.gov/sleep/index.html Sleep Education (American Academy of Sleep Medicine): http://sleepeducation.org/ Data Source: NCHA Executive Summary, UCSD Spring 2019 - Academic Impacts 14
Can we stop making "one-upping" a thing? By: Christine Glissmann, MS Do you know what I would like to see change in our culture? This desire to "one-up" our stressors and our poor coping and health behaviors. For example, I know you have all heard at some point, "This week I have three exams, two papers, work, I've only slept 4 hours the last three nights, I drank four cups of coffee this morning, and I haven't worked out in a month." Then a friend would respond with, "I no longer have blood, it's just caffeine. Sleep is so last year. I have to write my dissertation with my hands tied behind my back in five minutes, and blah blah blah so forth." It is so easy to get in the habit of competing and listing off all the things that are going wrong. Basically, "look what I survived this week" mentality. We engage with and are influenced by an overwhelmingly negative culture and research backs this up. On average, humans have between 40,000-60,000 thoughts in a 24-hour period. Of those thoughts, about 80% are considered negative (i.e., thoughts towards self, others, the environment, etc.), with 95% of these thoughts being repetitive. So, most of our lives are spent in this repetitive negative state. This is felt throughout our bodies, impacts our mental and physical health, and normalizes this cycle of glamorizing and one-upping all of the stressful, unhealthy, and unsustainable behaviors. 15
Rarely do we hear people talk about how they are taking care of themselves. We don't often hear people brag about getting eight hours of sleep, drinking more water than coffee or alcohol, commenting on how positively they thought that day, or going to therapy to heal and become the best version of themselves. It's cool to be unhealthy or toxic now? LIKE WHAT? That discussion is for another time, but you understand where I am going with it. Guess what? It is cool to practice time management, to set goals, to take care of yourself. Let's swap out that old, unhealthy mentality for, "look how I thrived this week!" How about we cancel negative one-upping and habitualize glamorizing taking care of ourselves. Just a thought from your friendly campus health educator! Swapping out negative thoughts for positive ones takes time, patience, and a whole lot of practice! Let's try it out in the activity below! How can you reframe the negative statements provided into a positive ones?
Let's swap it out!
From this...
To this!
I have 3 finals back to back! There's no way I can do it!
I have way too much on my plate, I guess I won't be sleeping anytime soon...
16
LETTUCE TALK NUTRITION! By: Christine McNamara, RD
FOOD & FOCUS Now that we've talked a lot about sleep, rest, and relaxation, let's talk about refocusing! There are several ways you can gain (and regain) focus with the help of FOOD! Below are some of my favorite strategies for using food as a way to fuel your brains as you tackle the high demands of Triton living!
Tip #1
To stay focused and increase your concentration, aim for a meal plan filled with healthy fats, high fiber, quality protein, and complex carbohydrates! The integration of these types of foods in your meals can powerfully affect your brain function.
Tip #2
Eat a protein source with each meal and snack which helps to stabilize blood sugar levels and maintain focus.
Tip #3
Avoid skipping breakfast. Studies have found that eating breakfast may improve short-term memory and attention.
Tip #4
Also remember to drink lots of water. Your brain is 80 percent water. Anything that dehydrates it, such as too much caffeine or alcohol, decreases your thinking and impairs your focus and judgment. So make sure you get plenty of water every day and rest.
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LETTUCE TALK NUTRITION! By: Christine McNamara, RD
BRAIN BOOSTING FOODS!
Oatmeal
Blueberries
Bananas
Dark chocolate
Salmon
Green Tea
Beets
Spinach
Eggs
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ART & SOUL CALMING GLITTER JAR This easy DIY is not only really fun to look at but it can help you relax and de-compress during stressful times. Try this fun take on a lava lamp.
INGREDIENTS 1 glass jar/bottle with lids water 1/2 cup of glitter glue few of teaspoons of different glitter
INSTRUCTIONS Mix all ingredients in your jar and shake well. Add different colors, sizes, and shapes of glitter to add dimension to your glitter jar Shake your jar and watch the glitter magically move around in your jar.
Source: firefliesandmudpies.com
Practice some breathing exercises while watching your glitter move for extra relaxation effects.
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WELL-BEING
WORD SEARCH
Relax
Recharge
Meditation
Rest
Refocus Serenity 20 5
Sleep Calm
Naps Sanctuary
LIVE WELL BE WELL PODCAST Looking for ways to relax and wind down? Or perhaps gain a better understanding of the importance of sleep, rest, and relaxation for our health and well-being? Well, we've handselected a few of our Live Well Be Well Podcast episodes focused on just that! Season 1, Episode 11 . . . . . . . . . . . . . . . . . . . . . Holistic Self-Care Season 2, Episode 1 . . . . . . . . . . . . . . . . . . . . . . 4-7-8 Breathing Season 2, Episode 7 . . . . . . . . . . . . . . . . . . . . . . Sleep Strategies Season 3, Episode 4 . . . . . . . . . . . . . . . . . . Gratitude Meditation Season 4, Episode 1 . . . . . . . . . . . . Loving Kindness Meditation Season 4, Episode 10 . . . . . . . . . . Top 10 Tips for Better Sleep
Stay up to date with our podcast by subscribing on Google Podcasts, Apple Podcasts, or Spotify! New episodes are released every Friday (Weeks 1- 10)! 21
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STUDENT HEALTH & WELL-BEING CLUSTER RESOURCES COUNSELING & PSYCHOLOGICAL SERVICES
UC SAN DIEGO
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 HEALTH PROMOTION SERVICES
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 STUDENT HEALTH SERVICES
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 15