April 2026 🌳 Student Health & Wellness

UHS Monthly Student Newsletter

April 2026

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UHS April 2026 Calendar 🗓️

4/1: National Stress Awareness Month - Learn more

4/1: National Cannabis Awareness Month - Learn more

4/1: Sexual Assault Awareness Month at UC Berkeley - Learn more

4/2-4/16: Managing Emotions Workshop Series, 3:30-5 pm - Learn more

4/2, 4/6, 4/13, 4/20, & 4/27: SHEP Weekly Tabling on Sproul, 11:30 am -1:30 pm - Learn more

4/2: Nutrition Drop-In Counseling, 12:30-1:30 pm - Zoom link

4/3: Health Worker Program applications due - Learn more

4/3: Nutrition Drop-In Counseling, 12:30-1:30 pm - Zoom link

4/6: Healing Together: A Survivor Circle - Learn more

4/7: Pet Hugs at Memorial Glade from 12-1 pm - Learn more

4/7: Navigating Relational Stress in College - Learn more

4/7-4/28: Intro to Mindfulness and Meditation - Learn more

4/9: Nutrition Drop-In Counseling, 12:30-1:30 pm - Zoom link

4/10: Nutrition Drop-In Counseling, 12:30-1:30 pm - Zoom link

4/10-4/17: Imposter Phenomenon Workshop - Learn more

4/14: Surviving a Breakup in College - Learn more

4/15: Holistic Sleep Wellness workshop - Learn more

4/15: Tax Deadline

4/18: Cal Day

4/24: Free Rapid HIV Antibody Testing from 12-3 pm - Learn more

4/26: Sex Ed for Today Symposium - Learn more

April is National Stress Awareness Month 🧘🏽

UC Berkeley students face high amounts of stress.

Stress is a normal part of life, and can’t be avoided entirely, but it can be managed. Learn more about stress management strategies, daily habits to reduce stress, and relaxation techniques to change your approach to stressful moments. Learn more at uhs.berkeley.edu/stress.

Bay Area Allergy Season Tips 🪻

As the weather gets warmer and days grow longer, you may start experiencing seasonal allergies. Here are some tips to help manage them:

Monitor Pollen Levels: Many weather apps and websites provide current pollen counts, helping you avoid outdoor activities when levels are high.
Keep Windows Shut: Keep windows and doors closed at home and in your car. Use HEPA filters to trap airborne particles.
Shower and Change Clothes: Shower and wash your hair in the evening to remove pollen collected during the day. Change clothes immediately after being outdoors.
Keep Pets Clean: Pollen sticks to fur, so brush or wash your pets regularly to reduce the pollen they bring inside.
Wear a Mask: Use an N95 mask when doing yard work, gardening, or chores like vacuuming and dusting.
Use Allergy Medications Wisely: Over-the-counter antihistamines, nasal sprays, and decongestants can help relieve allergy symptoms. Choose the right medication for your symptoms and follow the dosing instructions.
Saline Rinses: Using a neti pot or saline nasal spray can help clear pollen and irritants from your nasal passages.
Stay Hydrated: Drinking plenty of water keeps your mucous membranes moist and more resistant to allergens.
Seek Support: If your allergies are severe, consult the UHS advice nurse or your primary care team for additional support.

Health & Safety for Hot Weather Days ☀️

Stay Hydrated: When it's hot, drink more water than usual to stay hydrated. Try eating hydrating foods like watermelon, oranges, cucumbers, etc.
Stay Cool Indoors: Beat the heat by staying out of the sun whenever possible. Keep blinds/shades closed during the day to preserve any cool air from the nighttime.
Wear Light Clothing & Sunscreen: When going outside, wear lightweight, light-colored, loose-fitting clothing. Use sunscreen with an SPF of 15 or higher. Consider carrying water, wearing a hat, and sunglasses.
Schedule Outdoor Activities Carefully: Try to be less active during the hottest part of the day. If you need to go out, plan to do so before noon or at night when it cools down. Check the weather before heading out.
Pace Yourself: If you are not used to working or exercising in hot weather, start slowly and gradually pick up the pace. Take frequent, regularly scheduled breaks.
Know the Warning Signs & Symptoms of Heat-Related Illnesses: High temperatures can cause serious health problems. Watch out for signs of heat exhaustion or heat stroke (headache, nausea, dizziness, etc.).

Cannabis Harm Reduction 🪴

If you are considering using cannabis, here are some tips that you can use to reduce your risk of harm and bad experiences.

Avoid cannabis smoke if possible: Cannabis smoke contains tar and toxins.
Take shallow puffs, not deep inhalations: About 95% of the THC in the smoke is absorbed in the first few seconds, so you don’t need to puff hard or hold your breath.
Leave tobacco out of the mix: Tobacco contains many cancer-causing toxins, so it's safer to smoke cannabis by itself.
Water bongs are not as safe as joints: Bongs filter out more THC than tars since water tends to absorb THC. This requires you to puff harder, increasing the amount of tar you inhale. Plus, pipes and bongs made of plastic/rubber emit toxic fumes.
Stay away from the steering wheel: Cannabis can impair your motor coordination, judgment, and other skills related to safe driving. It's safest to wait three to four hours after using cannabis before driving.
Exercise caution with edibles: If you choose to consume an edible, consider buying from a licensed dispensary instead of making your own, as homemade edibles can vary in potency and cause unexpected effects. When purchasing from a dispensary, check the THC content, start with a small portion, and wait hours before consuming more. Edibles are potent—while you can always take more, you can't undo what you've already consumed.
Trust your best judgment and be safe!

Laptop Ergonomics 💻

Want to improve your ergonomics when using a laptop? Try these tips to reduce stress and injuries.

Short-Term Use (Less than an hour)

Position the laptop on your lap to help keep your wrists straight while typing.
Consider using a lap desk to keep your head upright.
Choose a chair that offers comfort and support, whether sitting upright or slightly reclined.
Adjust the screen to promote a neutral posture.
Aim to maintain an upright position; try to avoid hunching your shoulders or leaning forward.

Long-Term Use (More than an hour)

Maintain a neutral neck posture by positioning the top of the screen at eye level.
Utilize an external monitor or laptop stand, or position your laptop on reams of paper or books to adjust the screen height.
Use a separate keyboard and mouse if available.
If necessary, locate items that your feet can rest on and provide support.

Learn more at uhs.berkeley.edu/studentergo.

Managing News and Social Media Consumption 🌐

Schedule news check-ins: Designate specific times of the day to catch up on the news instead of scrolling throughout the day.
Curate your feeds: Unfollow accounts that spread misinformation, promote negativity, or don't align with your desired information intake.
Diversify your sources: Follow a variety of reliable news outlets to get different perspectives.
Limit app usage: Utilize built-in app timers or third-party tools to monitor and limit your time spent on social media.
Turn off notifications: Disable push notifications from news and social media apps to reduce distractions.
Create "no phone zones": Designate specific areas or times where you actively avoid checking your phone.
Consider "news detox": Take breaks from news consumption to avoid information overload.
Focus on quality over quantity: Prioritize reliable news sources with in-depth reporting over sensational headlines.
Be mindful of your emotions: If news is causing significant stress, consider reducing exposure or seeking alternative content.

Try it Out: Emotion Labeling ✨

Whenever you feel a strong emotion, label it in your mind. For example, if you're feeling nervous, mentally acknowledge it by saying, "This is anxiety." The simple act of labeling can reduce the impact of the emotion. Need help? Use this Feelings Wheel.

Write it Out: Journal Prompt 📝

Finding support when you're feeling overwhelmed begins with reflecting internally. Respond to this prompt: What do you need when you're feeling overwhelmed? Consider what helps you feel better when you're feeling stressed & reach out for support.