UHS Monthly Student Newsletter

December 2024

View this email in your browser

UHS December 2024 / January 2025 Calendar 🗓️

12/1: Seasonal Affective Disorder Awareness Month

12/1: SHIP Spring 2025 Waiver Period Opens

12/2-6: Free Ear Acupuncture Clinic at Moffitt Library, Room 405, 1-4 pm. Cal ID Required.

12/4: Pet Hugs at 350 Moffitt Library, 12-1 pm - Learn more

12/4: Holistic Sleep Wellness Workshop at 3:30 pm via Zoom - Learn more

12/6: Destress Fest from 7-9 pm - Learn more

12/9-13: RRR Week at UC Berkeley

12/9-13: Free Ear Acupuncture Clinic at Moffitt Library, Room 405, 1-4 pm. Cal ID Required.

12/12: Worry, Stress, and Your Health Workshop at 3:30 pm via Zoom - Learn more

12/14-15: Last UHS Service Weekend for Fall 2024 - View Hours webpage

12/16-20: Finals Week at UC Berkeley

12/17: UHS Closes Early at 3 pm - View After-Hour Care

12/18: Holistic Sleep Wellness Workshop at 3:30 pm via Zoom - Learn more

12/19: UHS Pharmacy - Last day to submit a new prescription or refill request, 5 pm

12/20: UHS Pharmacy - Deadline for picking up all prescriptions, 12 noon

12/20: Last day UHS is open for 2024 - View After-Hour Care

12/21: Winter solstice

12/21-1/1: UHS Closed - View After-Hour Care

12/31: SHIP ends for Fall 2024 graduates - Learn more

1/1: SHIP Spring 2025 Waiver Due (No Fee Deadline)

1/2-1/17: UHS services resume, reduced staffing in some depts - View Hours webpage

1/15: SHIP Spring 2025 Waiver Due ($75 Fee Deadline). No SHIP waivers accepted after 1/15.

Spring 2025 SHIP Waiver Period Now Open! 📣

Spring 2025 Waiver Periods & Deadlines:

• Waiver Period without a Fee: Dec 1, 2024, to Jan 1, 2025.
• Waiver Period with a $75 Fee: Jan 2, 2025, to Jan 15, 2025.

Waivers are for the spring 2025 semester only. Waiver applications will not be accepted after January 15, 2025. Please note: If you submitted a waiver for fall 2024, you do not need to submit a new waiver for spring.

End-of-Year Reminders 🔔

Stop. Breathe. Reflect. Choose. ✅

RRR and Finals Week Affirmations 💪🏼

This is tough but so am I.

I can do hard things.

I am going to figure this out.

I am capable and I will get through this.

I will take things one step at a time.

I will strive for progress, not perfection.

I am allowed to ask for help.

Rest is both necessary and productive.

I am choosing to focus on what I can control.

My grades don’t determine my worth.

I inhale clarity and exhale stress.

I will be present and calm today.

It is okay if things don't go as planned; I can be flexible and find another way.

It doesn't need to be perfect, it just has to get done.

I will show myself patience and grace throughout this process.

I will focus on what's important, and let the rest go.

Studying Method: Pomodoro Technique 📝

Overnight Oats 🥣

This easy overnight oats recipe is a nutritious make-ahead breakfast that's perfect for busy mornings. Heat up before eating to enjoy a warm breakfast!

Ramen Reinvented 🍜

Want a quick and easy meal during finals week? Add veggies and protein to packaged ramen to turn it into a nutritious and delicious bowl of noodles. 

Take the 5-for-5 Connection Challenge 👋

Through the 5-for-5 Challenge, you will take simple but powerful actions to build and strengthen your relationships and inspire others to incorporate connection as a daily part of their lives. Take 5 actions over 5 days that express gratitude to, offer support to, or ask for help from people in your lives. How will you reach out and connect?

For more social health resources, visit the Social Health and Wellness webpage.

Seasonal Affective Disorder (SAD) Awareness ❄️

Many people go through short periods when they feel sad or unlike their usual selves. Sometimes, these mood changes begin and end when the seasons change. Many people feel "down" or have the "winter blues" when the days get shorter in the fall and winter and feel better in the spring when longer daylight hours return.

Light therapy and vitamin D are treatments for winter-pattern SAD, whereas psychotherapy and antidepressants are used to treat depression in general, including winter- and summer-pattern SAD. If you feel you are impacted by SAD, reach out to your Primary Care Provider to discuss the potential benefits and risks of different treatment options and which treatment is best for you.

Using SHIP During Winter Break 🏥

Winter Break Food Resources 🍽️

For some students, the holidays can be a particularly challenging time for securing adequate food resources, especially when campus dining halls and cafes close their doors. However, many options near campus will allow you to eat consistently and stretch your budget.

Visit our student recipes and resource webpage to find:

• Where to find free meals in the community
• How to access emergency funds on campus for food assistance
• Budget-friendly meal options near campus

Managing Holiday Stress ☃️

The holidays can be stressful for everyone to some extent. Preparing can be overwhelming for those who actively participate in celebrations. Many people may feel out of sync with the hustle and bustle of the season. Those who do not celebrate may feel excluded or imposed upon.

Whatever your situation, here are some strategies to deal with holiday stress & blues:

• Acknowledge intense feelings: It's hard to cope with difficult emotions if you don't acknowledge them. Cope by talking, exercising, writing, etc. Avoid or limit situations that stress or upset you. Remember, the holiday season will soon be over.
• Try not to isolate yourself completely: Plan ways to connect with others. Consider volunteering at a local organization or plan ways to connect with your support system or community. Start your own traditions that you can look forward to.
• Don't overlook your needs: Take care of your wellness needs by eating, sleeping, getting sun, etc. Don't overwhelm yourself by doing too much. Give yourself plenty of rest and quiet time.
• Get support: All students can book a free UHS counseling appointment on eTang or by calling (510) 642-9494. For after-hours support, please call the 24/7 line at (855) 817-5667.

You can check out the UHS website for mental health resources.