UC SAN DIEGO
VOL. 8
MAY 2021
HEALTH PROMOTION SERVICES
MAGAZINE ON HEALTH & WELL-BEING
be kind. be true. be you
Hello there! My name is Renée Dell'Acqua and I'm a Health Educator and Certified Health Coach in Health Promotion Services. Although I specialize in both general and mental health, my passion truly lies in mental, emotional, and behavioral health. There are many reasons for this, but the most prominent reason is: Our mental and emotional health deeply influences who we are, how we feel, and how we interact with the world and people around us. Yet despite this, talking about mental and emotional health, and seeking support when needed, are still wildly taboo. I know this to be true because that was a part of my story for MANY years. There were times in my life where I felt alone and unheard. So when the time came to decide what I wanted to dedicate my life to, I knew that I wanted to be a part of a movement and generation that would break down the walls of mental health stigma, that would normalize conversations around mental and emotional health, and that would support others with a high degree of empathy and compassion. And that's what I strive to do in my role as Health Educator. 4
By: Renée Dell'Acqua, MPH
When life feels like it's moving at lightning speed, it becomes easy to miss opportunities to slow down and practice a moment of self-reflection. What's one way I can support my mental health & well-being?
If I could share an encouraging and hopeful message with my younger self, what would it be?
What my WHY? What brings meaning and purpose to my life?
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Our Well-Being Peer Educators share ways they support their mental health and well-being! ime t g n i at elf alloc s e c i act to pr it a e k a (m care and y t i r prio rd) a w e r not a
continuously checking in on myself daily, and adjusting my daily routine for how I’m feeling that day if possible!
doin g me ditat yoga iv each e mor ning
Commu nicating how I am feeli ng with those who are close to me.
re I have u s g in k a m very day e e im t d dedicate ething m o s g in o towards d as time ll e w s a e I lov g care in k a t o t d dedicate g, etc.) in t a e ( lf e of mys
veryday e t u o g in k r o W althy. and eating he
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Ma frie king t i n and ds a me fo goi nd fa r ng mil on y hik es
! ryday e v e s ising mall a s Exerc s a thing e k and m l o a S w on a e life e s o going t l atefu r g g really s i feelin e dm aroun eutic p a r e th
icing pract e, ar self-c lly ifica spec hat t g n i r ensu asic my b ave h s d nee met n e e b
taki ng b reak wat s an chin d g to c a n i hee me rm e up
re of a w a being be n a c I how ionate s s a p com and y d o b to my y day. r e v e mind
like that I t a h t g methin us Doing so ail my foc r e d t o n tening also does is .l .. a g o y g some tidy my [like] doin I e il h w g music elp to calmin ctivities h a e s e h T ce. s study spa ntal block e m h g u ro me get th t having s ju r o g studyin when I am lth day. a e h l a t n a bad me
usin
gH e to m adspa ce edit ate
Prioritizing m y mental hea lth and following up with what ne eds to be done, wheth er it be carvin g out time for myself or spending tim e with my loved ones
Bein g ho n mys elf w est with hen help so th I need reac h ou at I can t to othe peo r ple.
ing my t p e c c A ngs! i m o c t shor 7
By: Christopher Spurling, MS, CHES
"Affirmations" are statements, poems, or mantras that people tell themselves in order to promote thoughts of positivity and personal growth. Repeat these as often as you feel like you need to.
My strengths are unique to me. My strengths are not measured against the strengths of others. I am strong. Breathing in, I know I’m strong. Breath out out, I feel my strengths.
My capabilities are unique to me. My capabilities are not measured against the capabilities of others. I am capable. Breathing in, I know I’m capable. Breath out out, I feel my capabilities.
My resilience is unique to me. My resilience are not measured against the resilience of others. I am resilient. Breathing in, I know I’m resilient. Breath out out, I feel my resiliency.
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By: Renée Dell'Acqua, MPH
More often than not, we tend to be our harshest critic rather than our greatest advocate. But now is the time to recognize and honor all the strengths we bring to the table! Below are 24 character strengths as defined by the VIA Institute of Character. Which ones do you identify as your top strengths? Circle all that apply!
Appreciation of Beauty & Excellence Bravery
Kindness Leadership Love
Creativity
Love of Learning
Curiosity
Perserverance
Fairness
Perspective
Forgiveness
Prudence
Gratitude
Self-Regulation
Honesty
Social Intelligence
Hope
Spirituality
Humility
Teamwork
Humor
Zest
Judgment 6
By: Christine Glissmann, MS
Imagine all your self-control and discipline is water in a cup. Each day your cup starts relatively full, so your capacity at the start of the day is quite high, but our supply isn’t endless. Throughout the day whenever you do something difficult, say no to something you want to do, or do something that you don’t want to do - your cup empties little by little. Some people are born with more self-control or discipline skills and some have put in the time to develop these. Those with higher capacities will see less water pour out of their cup than someone that doesn’t have as much self-control or discipline. Their cup empties at a slower rate. When our cup is low and a temptation or riskier idea comes up that requires more “water” than is in the cup we are more likely to give in because we don’t have enough fuel to say no. When our cup is completely empty, we are more likely to give in to everything. What does this have to do with being stressed and doing rash things? When we don’t take care of our mental or physical health our cup will not fill to its capacity, so our new full may now only be 75%. This gives us less self-control and discipline throughout the day.
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What else effects self-control or discipline? Substances. When we are using substances, particularly alcohol, our "water" freezes. So, we are unable to use our self-control or discipline in the same way. We have to wait until it defrosts aka when we are sober. How do I preserve/replenish my self-control or discipline? Sleep Fuel your body Move your body Practice mindfulness Develop a growth mindset Practice relaxation techniques Stress management Consuming substances in moderation How do I grow my self-control/discipline? The only way to grow either of these skills is to practice. Each time you do something that requires it, you are building up your capacity! You can make it easier on yourself by setting boundaries with self and others, limiting distractions/temptations, and start small- if you don't keep yourself accountable for the small stuff then the big stuff will feel even larger.
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What better way to start the year than by diving deep into a motivational and inspiring book, podcast, movie, spoken word poetry, etc.! The staff of HPS share a few of their uplifting favorites!
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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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My Student Support Program (MySSP) provides University California, San Diego students living internationally with immediate and/or ongoing confidential, 24-hour support for any school, well-being, or general life concern at no cost to students. If you are currently living out of the country, MySSP is a mental health resource for you.
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COUNSELING & PSYCHOLOGICAL SERVICES
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 18