1
table of contents 02
what is the zone
16
financially savvy
28
yoga zone
06
8 dimensions of well-being
18
hungry for healthy
30
special events
08
art & soul
20
meditation
32
well-being leadership award
10
body composition
22
oasis at the zone
34
zone tips
12
campus to career
24
r&r squad
36
14
destress with biofeedback
26
therapy fluffies
student health & well-being cluster
what is the zone? The Zone is UC San Diego’s lounge for student health and well-being. We are dedicated to providing free wellness programs that promote healthy living, personal development, and well-being resources. Our mission is to provide innovative programming that promotes skill development for healthy living and introduce well-being resources to students; and to serve as a student space for relaxation, social connections, and personal development.
2
our space The Zone is proud to provide an inclusive and welcoming space for students to find a sense of belonging and community. Our space is designed for students to relax, de-stress, and make social connections. Students can enjoy a cup of tea, take a nap on our giant EcoSak bean bags, or utilize our study tables. The Zone is a LEED certified space and is Silver Certified under the UC San Diego Green Office Building program. We promote sustainable practices through composting with local community gardens, eliminating single use cups, and purchasing eco-friendly office products.
3
weekly wellness programs The Zone’s innovative programming encourages students to discover and adopt wellness skills and positive changes in their health behaviors. Each program is designed to target and support students within the 8 Dimensions of Well-being (i.e. emotional, environmental, financial, intellectual, physical, occupational, social, and spiritual). Programs are offered each week giving students access to daily opportunities to practice well-being habits.
art & soul Enjoy a fun DIY arts and craft each week. Unleash your creativity and relax! All materials provided.
body composition Get an analysis of your weight, percentage body fat, total body water, and blood pressure with a Student Health Advocate.
campus to career Learn tips and skills for career readiness with UC San Diego Career Center.
4
destress with biofeedback
oasis at the zone
Learn to keep your stress levels down with breathing exercises taught by CAPS Wellness Peer Educators.
Stop by for free Math & Chemistry tutoring provided by OASIS.
financially savvy
r&r squad
Learn tips for financial success in and out of college. Topics include budgeting, building a savings, student loan repayments and more.
Feeling tense? Drop in for a quick low intensity back rub from the Resources and Relaxation (R&R) Squad.
hungry for healthy
therapy fluffies
Learn how to cook healthy, nutritious meals on a budget. Hosted by Registered Dietitians and Student Health Advocates.
Relax and de-stress with fun-loving certified therapy dogs provided by Love on a Leash.
meditation
yoga zone
Recharge your mind through guided meditation to achieve mental clarity and a peaceful state of being.
Get your relaxation on and try out a variety of yoga classes taught by a certified yoga instructor.
5
8 dimensions of well-being
6
emotional wellness
environmental wellness
Share feelings and have optimism, trust, selfacceptance, self-control, and self-confidence.
Advocate for sustainable change, live a “green� lifestyle, make sustainable choices with food and everyday products.
occupational wellness
physical wellness
Participate in work that contributes to your values, goals, and lifestyle, utilize your talents, gain personal fulfillment from employment.
Eat well, exercise, avoid harmful habits, recognize signs of disease, get regular physical exams, take steps to prevent injury.
The Zone is committed to providing programs and services within the Eight Dimensions of Well-being so our students can flourish and thrive during their time here at UC San Diego. The Eight Dimensions of Well-being not only takes into account a person’s physical health, but all the factors that can contribute to a person’s overall well-being and quality of life.
What can you do to achieve overall well-being?
financial wellness
intellectual wellness
Make informed financial decisions and investments, prepare for all possible expenses (short-term, longterm, and emergency).
Be open to new ideas, learn new skills, question and think critically, share knowledge with others.
spiritual wellness
social wellness
Possess a set of guided beliefs, principles, and values that give meaning and purpose to life.
Practice good communication skills, develop the capacity for intimacy, cultivate a support network of friends and family.
*Adopted from the Substance Abuse and Mental Health Services Administration (SAMHSA)
7
art & soul Get crafty and destress with our Art & Soul program. We provide supplies for students to create different DIY crafts and and while making social connections.
8
diy mug Decorate your own mug to bring to The Zone when you enjoy our free tea!
supplies
diy tips
• Undecorated mug • Colored Sharpies
• Use different colored Sharpies for a fun mug! • Visit the Dollar Store for an inexpensive mug. • Looking for inspiration? Visit our Pinterest board, @ucsdzone, for mug design ideas!
steps 1. Draw your favorite design on your mug using Sharpies. 2. Let your design dry for a few hours or overnight. 3. Bake your mug in the oven for 30 minutes at 350°F. To prevent any cracks, place your mug in the oven before it heats up. After baking, leave it in the oven until it cools off. 9
body composition The Body Composition Analysis is conducted by a trained Student Health Advocate (SHA) to provide students a full body analysis. The analysis includes body weight, body fat percentage, total body water, and blood pressure.
10
How does it work? Participants will be using the Tanita Bioelectrical Impedance Analysis scale. The scale will send a very low, safe, electric signal through the body to measure the resistance of the signal as it travels through the water that is found in muscle and fat. The electrical signal passes easily through water in hydrated muscle tissue but meets resistance with fat tissue. This resistance, also known as impedance, is measured and analysed by scientifically validated Tanita equations to calculate the participant’s body composition measurements.
11
campus to career Our Campus to Career program is designed to help students with their occupational well-being through informative workshops focused on career readiness. These programs are intended to guide students in their path to discovering their career and what they want to do after graduation.
your path to your career
12
build your roadmap
gain some experience
prepare for opportunities
See what’s out there and discover what you want to do. First, follow your passions and interests, then explore your options.
Get involved outside the classroom. Find opportunities to learn new skills and gain valuable experiences you need to help you find success.
Be prepared with the right tools when the opportunity arises. Attend career workshops, update your resume, and network with alumni!
Visit the UC San Diego Career Center for more resources on how to help you plan for your future.
land your dream job Use the resources around you to find the right job for you. Attend career fairs and practice your interview skills.
13
destress with biofeedback Biofeedback measures participant’s psychological stressors to find out what makes them most stressed. Led by a CAPS Wellness Peer Educator, participants learn how stress affects their well-being and what strategies can help keep stress levels down.
14
Practice this breathing exercise to help you relax. • Sit comfortably with your back straight. • Put one hand on your chest and the other on your belly. • Close your mouth lightly and close your eyes. • Quietly inhale through your nose for 4 seconds. • Hold your breath for 4 seconds. • Exhale through your mouth for 4 seconds. • Repeat 3 more times for a total of 4 cycles.
15
financially savvy Learn tips for financial success both in and out of college! Through the Financially Savvy program, students can learn financial literacy skills including budgeting, money management, student loan repayment, and more. Some Financially Savvy topics have included Budgeting with Bae, Paying Off Your Student Loan Debt, and Insurance 101.
16
3 financial tips for college students learn how to budget Breakdown your monthly expenses and set aside money towards your savings. Use a budgeting app to help! explore your city for free You can still spend time with friends without breaking the bank. Research free activities you can do in San Diego, like going to the museum! utilize student discounts Many retailers offer discounts for students. Be sure to carry your student ID with you!
17
St i
Tofu wi
th
Pe a tS
au ce
18
Spr ing R olls
nu
Learn how to cook healthy meals on a budget! Hungry for Healthy is an interactive cooking demonstration showcasing how to cook dietitianapproved, quick, and simple meals perfect for college students. We choose recipes that have nutritious, inexpensive, and accessible ingredients.
rF ry
hungry for healthy
Re cip
e
F
or
Pa rm esa rs e n Zuc t t i chini Fr
Instructions
Ingredients 1 lb. zucchini (about 2 large) ½ onion, finely chopped 3 large eggs, beaten ½ tsp. garlic powder Salt & Pepper ½ cup grated Parmesan ¾ cup all-purpose flour 1 ½ tbsp. extra virgin olive oil
1
Grate zucchini on large holes of a box grater. Sprinkle in salt to the zucchini, let it sit for about 10 minutes to release excess moisture. Squeeze out the excess moisture from the zucchini.
2
Combine shredded zucchini with onion, eggs, and garlic powder. Season with salt and pepper and stir to combine. Mix in Parmesan and flour and stir until fully incorporated.
3
In a large skillet over mediumhigh heat, heat olive oil. For each fritter, scoop ¼ cup batter into skillet and cook until golden, 2 minutes per side.
4
Serve fritters and enjoy! 19
meditation Participants are guided into a meditative practice to help increase focus and concentration, reduce stress, and gain a sense of well-being. Meditation helps students achieve a peaceful state of being and gain greater mental clarity, promoting spiritual wellbeing.
20
“
I usually try to visit The Zone to attend the meditation program. I feel like it has helped me step back and ground myself as a person, despite the constant stress from school and other obligations. I greatly appreciate The Zone offering this program!
- Yen Nguyen 1st Year
� 21
oasis at the zone During OASIS at The Zone, students can receive free tutoring on various subjects, including math, chemistry, writing, and more. With the guidance of tutors from The Office of Academic Support & Instructional Services (OASIS), students can practice sample problems or assignments to help them with their homework or to prepare for exams.
22
figure out your learning style Are you a visual learner? Try adding colors in your notes or use images to help you remember. Do you learn by listening? Read your notes aloud or talk to friends about what you’re learning.
pick the right place and time Find a study space that is comfortable and makes you feel inspired. Determine if you study better in the morning or at night and plan your study time then.
take your study breaks
3 tips to help you study smarter
Take a moment to step away from your studies and give your brain and body a break. Take a walk, eat a snack, hang out with your friends. Don’t forget to sleep to help with memory consolidation!
23
r&r squad The R&R Squad is a group of trained UC San Diego students that provide hands on, low-intensity stress reduction and relaxation activities and information on various health & well-being campus resources. The goal of the R&R Squad is to help students reduce stress and increase their connection to valuable campus resources.
24
Self-care when the R&R Squad is not around: Butterfly Stretch 1. Sit up tall drawing the belly button in towards the spine. 2. Place hands behind head (do not lock fingers together). 3. Keep the chin tucked and the neck retracted (tall). 4. Pull elbows as far back as possible and squeeze shoulder blades. 5. Do not move your neck. 6. Hold for 10-20 seconds and repeat 2 times.
Neck Stretch 1. Sit all the way back in a chair. 2. Point nose towards right armpit. 3. Place right hand on top of head and gently bring head toward your armpit until you feel a stretch. 4. Hold for 15 seconds. 5. Repeat 3 times on each side.
25
therapy fluffies The Zone partners with Love on a Leash to provide certified therapy dogs during our Therapy Fluffies program. Therapy Fluffies are trained with their owners and volunteer as a team to provide comfort and stress relief to UC San Diego students.
What is Love on a Leash? Love on a LeashÂŽ provides certification procedures for therapy pets and their owners and works to increase public awareness of the benefits of pet therapy.
26
“
Thursdays are my favorite weekday because I get to spend an hour destressing with therapy fluffies. It helps me relax and take my mind off of all my schoolwork and responsibilities.
- Brian Wong 2nd Year
�
27
yoga zone Move your body and tone your mood with Yoga Zone. From vinyasa to restorative, all levels are welcome to our weekly yoga practice. Led by a certified yoga instructor from Counseling and Psychological Services (CAPS), students learn how to reduce stress and anxiety, and improve their mood!
28
1 Child’s Pose Come on to your knees and hands. As you inhale, bring your sit-bones towards your heels. As you exhale, reach your arms out, fingers towards the top of the mat. Rest your forehead on the mat.
Reclining Bound Angle Pose Lay down on your back. Bring the soles of your feet together, knees open wide. Rest your arms by your side or put your hands on your heart area. Close your eyes and rest. Option to support your knees with blocks.
2
3
Seated Forward Fold Come to your sit-bones. Inhale, reach your arms over your head and then exhale, reach forward. Use your hands to capture your shinbones, ankles, or feet. Sit for 5-10 breaths.
29
special programs “
30
The Zone is a welcoming space that has made me feel more aware of my sense of well-being and make efforts to improve it along with my friends. I love attending the programs and seeing the lovely staff that provide a supportive and welcoming space. Through these programs, I’ve made new friends and found a stronger sense of community at UC San Diego.
- Savannah Fang 4th Year
�
flu clinic The Zone hosts 2 flu clinics in Fall and Winter quarters. Students are able to visit The Zone to receive their flu vaccine provided by a Student Health Services nurse.
late night at the zone This after hours special event series allows students to hang out with their peers while participating in destressor activities.
therapy fluffies extravaganza An expansion of our weekly Therapy Fluffies, this extravaganza brings in over a dozen certified therapy dogs during Finals Week to help students de-stress. Finals week can be a difficult time for students and these therapy dogs provide a positive and fun environment for students.
31
well-being leadership award The Well-being Leadership Award encourages students to be leaders in health & well-being. The award is designed to teach students new wellness and leadership skills that promote healthy lifestyle choices.
how to complete the award: • Attend 2 programs that address leadership development • Attend 1 program under each of the 8 Dimensions of Well-being • Submit a reflection paper • Complete the evaluation form
32
8 di of w
dimensions f well-being
“
This experience was a great way for me to gain exposure and advice on how to practice different types of wellness within my own lifestyle. It will always be important for me to minimize the negative impacts of stress and anxiety within my life. Living a life filled with wellness is a goal of mine and this award has allowed me to make progress in that direction.
- Hector Godinez 3rd Year
”
This award can be included in UC San Diego student’s Co-Curricular Record (CCR), which recognizes students’ achievements beyond the classroom and is printed on the student’s official university transcript. 33
history of zone tips Zone Tips are a series of positive quotes intended to inspire and empower students to adapt healthy behaviors and practice self-care. Zone Tips are traditionally created by UC San Diego students and are imprinted on pens, buttons, stickers, and posters for students to enjoy.
34
35
student health & well-being cluster As part of the Health Promotion Services department, The Zone is brought to you by the Student Health and Well-being cluster. The cluster includes Health Promotion Services (HPS), Counseling and Psychological Services (CAPS), and Student Health Services (SHS). Visit The Zone to learn more about the resources and services available at these departments.
36
Health Promotion Services (HPS) Health Promotion Services promotes a healthy campus and provides students with the tools to establish and maintain behaviors that contribute to their health. Meet with a health educator to talk more about healthy practices. healthpromotion.ucsd.edu
Counseling and Psychological Services (CAPS) CAPS supports students towards their academic success, personal development, and well-being while at UC San Diego. They provide confidential counseling services, including individual, couples, family and group counseling, crisis/urgent care interventions, and referral services. caps.ucsd.edu
Student Health Services (SHS) Student Health Services provides a variety of quality primary medical care with board-certified physicians. Specialists in gynecology, sports medicine, rheumatology, urgent care, and mental/ behavioral health are available. studenthealth.ucsd.edu
37
@ucsdzone
/ucsdzone
/ucsdzone
@ucsdzone
zone.ucsd.edu | zone@ucsd.edu | (858) 534-5553 located in pc plaza next to jamba juice 38
