Jan 2025 🌟 Student Health & Wellness Update

UHS Monthly Student Newsletter

January 2025

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UHS January 2025 Calendar 🗓️

1/1: National Eye Care Awareness Month - View SHIP Vision Benefits

1/1: Financial Wellness Month - Learn more

1/13-17: UHS services available, reduced staffing in some depts - View Hours

1/14: UC Berkeley spring semester begins

1/16: UHS Limited Services - View Hours

1/16: Worry, Stress, and Your Health - Learn more

1/18: UHS Saturday services restarts (Urgent Care, Pharmacy, Lab) - View Hours

1/19: UHS Sunday telehealth services restart (phone & video appts.) - View Hours

1/20: UHS Closed (Martin Luther King Jr. Day) - View After-Hour Care

1/20: 2025 Presidential Inauguration

1/21: UC Berkeley instruction begins

1/22: Updated SHIP Spring 2025 Waiver final deadline ($75 Fee included) - Learn more

1/22: Holistic Sleep Wellness Workshop at 3:30 pm via Zoom - Sign up via eTang

1/24: Graduate Men’s Support Group - Learn more

1/28: Intro to Mindfulness and Meditation - Learn more

1/28 -1/30: RecWell Wellness Happens Here Event, 11 am - 3 pm - More info

1/29: Lunar New Year - Year of the Snake

Update: The SHIP Waiver Deadline Has Been Extended to Wednesday, January 22, 2025 ⏰

Due to the LA fires, the Student Health Insurance Office is extending the Spring 2025 waiver deadline to Wednesday, January 22, 2025.

All SHIP waivers received between January 2, 2025, and January 22, 2025, are subject to a $75 Fee. Waiver applications will not be accepted after January 22, 2025.

If you submitted a waiver for the fall 2024 semester, you do not need to submit a new waiver for the spring semester. Learn more >

UC Berkeley Students Now Have Access to Uwill Teletherapy 💬

Registered UC Berkeley students can now access free and rapid teletherapy with Uwill.

Accessible worldwide, students can book a therapist for a 30-minute session by creating a Uwill login. Uwill lets you select a therapist based on your preferences (gender, language, ethnicity, focus area) at a time that fits your schedule (day, night, or weekend).

After your first session, you can follow up by video, phone, chat, or message.

Transitioning Back to Campus Life After Winter Break 📚

Adjusting back into school mode after winter break can be challenging. And students can experience a mix of emotions during the transition, such as nervousness, excitement, sadness, and joy.

Make the adjustment easier by reflecting on the fall semester and the changes you want to implement, establishing a routine, prioritizing sleep, starting coursework on time, taking breaks, and allowing yourself time to readjust to the campus environment.

And if you need support, reach out sooner rather than later. The best time to get tutoring, health coaching, and mental health counseling is before you are under duress. View our Instagram post for more info.

New Semester Affirmations 💪🏽

I am ready and excited to learn something new.
I am thankful for the opportunity to learn new things.
Mistakes and setbacks help me learn and grow.
I belong in every room that the universe puts me in.
I will focus on my priorities and let go of things that are beyond my control.
There is no reason to compare myself to others.
The goal is not perfection; the goal is growth.
I will ask for help when I need it.
Getting my degree will not be easy, but it will be worth it.

Start the New Year With a Self-Care Plan 🧘🏽

Get support creating your new year self-care plan by:

chatting with our body-inclusive nutritionists to develop a meal plan that fits your needs and lifestyle,
meeting with a health coach to plan ways to make small behavioral changes, or
contacting the UHS Career Counselors to discuss long-term career goals.

Whatever your self-care needs are, we are here to help you have a great spring semester!

Sweet Potato Chili 🍠

Looking for a hearty meal recipe? Try this sweet potato and black bean chili. It's a perfect weeknight meal or make-ahead dish for lunches throughout the week. Don't forget to add your favorite toppings before you eat!

Savory Oatmeal 🥣

Have you ever tried savory oatmeal? It's a twist on a classic breakfast option. Mix in veggies and try topping it with an egg. This recipe transforms oats into a delicious option for a quick lunch or even dinner.

Maintain Healthy Eyes While Using a Computer 🧑🏽‍💻

To maintain healthy eyes while using a computer:

Practice the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds to reduce eye strain and fatigue.
Blink often: People tend to blink less when focused on a screen, leading to dryness. Make a conscious effort to blink regularly. If your eyes feel dry, use lubricating artificial tears.
Adjust screen settings: Set your monitor brightness to match the room lighting and increase text size if needed.
Proper monitor positioning: Position the top of your screen at or below eye level and keep it at arm's length away.
Reduce glare: Minimize reflections from lights and windows by adjusting blinds or using a glare filter.
Eye care checkups: Visit your eye doctor to check for any vision problems exacerbated by computer use. Learn about SHIP Vision Benefits.

Financial Wellness: More Than Just Numbers 💰

Our financial decisions are connected to how we were raised, our personalities, and what we see money as a tool for. Here are a few tips from Vox for a healthier relationship with money:

Practice financial self-compassion: Financial self-compassion is about recognizing that we all make financial mistakes. Ex. If you are late paying a bill, you could tell yourself, “While not ideal, it’s not the end of the world.” Then take action by putting bills on autopay and setting a reminder on your calendar to review billing statements.
Don’t let shame stop you from asking for help: When we experience financial shame, it can make it hard to take the necessary steps to improve financial well-being. Start using free financial resources like podcasts and library books. (You can also reach out to the Financial Wellness Center on campus!)
Celebrate your money wins: While working on creating a healthy relationship with money, don’t forget to pause and give yourself credit. Research has found that the more frequently we experience a sense of progress, like a “small win,” the more likely we are to continue that positive behavior.

Learn more about financial wellness resources on our website.

Have New Year Resolutions? 🎯

These Happiness Lab podcasts help reframe and reimagine goals for the new year: 1) Dump Your Inner Drill Sergeant and 2) A Daily Workout to Tackle Nagging Self-Criticism.

Trying Dry January? 🧃

Check out this Psychology Today article on rethinking Dry January. It encourages sober curiosity as a less all-or-nothing approach to having a healthier relationship with alcohol.

What did you think of this month’s newsletter?