Oct 2026 🎃 Your Student Health & Wellness News

UHS Monthly Student Newsletter

October 2026

View this email in your browser

UHS October 2026 Calendar 🗓️

10/1: Exercise is Medicine On-Campus Month - Learn more

10/1: National Ergonomics Month - Learn more

10/1: Understanding Self and Others - Learn more

10/1-2: Nutrition Drop-In Counseling, 12:30-1:30 pm - More info

10/2: Disordered Eating Process and Skills Group - Learn more

10/5: SHEP Safer Sex Supply Weekly Tabling on Sproul, 11:30-1:30 pm

10/6: Pet Hugs at the 4th-floor entrance of Moffitt Library near Press Cafe, 12- 1 pm - More info

10/7: Food is Medicine Cooking Class, 3:30-6 pm - More info

10/7: Holistic Sleep Wellness Workshop, 3:30 PM via Zoom - Learn more

10/7: Free emergency contraceptive pickup at UHS, Rm 2029 (2nd floor, outside of Health Promotion), 1-2 pm

10/7: Managing Emotions Group Counseling starts - Learn more

10/8-9: Nutrition Drop-In Counseling, 12:30-1:30 pm - More info

10/9-10: Homecoming Weekend at UC Berkeley - Learn more

10/10: World Mental Health Day - View mental health resources

10/12: Ask a Physical Therapist at the RSF, 2:30-4:30 pm

10/12: Food is Medicine Cooking Class, 5:30-8 pm - More info

10/12: SHEP Safer Sex Supply Weekly Tabling on Sproul, 11:30-1:30 pm

10/14: Free Flu Shots at UHS provided by the City of Berkeley - Learn more

10/14: Free emergency contraceptive pickup at UHS, Rm 2029 (2nd floor, outside of Health Promotion), 1-2 pm

10/14: Career Planning: Surviving and Thriving at Cal - Learn more

10/14: Empowerment through Expression Workshop - Learn more

10/15: UHS Flu Shot Clinic from 9-11:30 am and 1-4 pm - Learn more

10/15-16: Nutrition Drop-In Counseling, 12:30-1:30 pm - More info

10/16: UHS Flu Shot Clinic from 9-11:30 am and 1-4 pm - Learn more

10/19: SHEP Safer Sex Supply Weekly Tabling on Sproul, 11:30-1:30 pm

10/20: Mindful Movement: Honoring the Body Through Stretch & Stillness - Learn more

10/21: Free emergency contraceptive pickup at UHS, Rm 2029 (2nd floor, outside of Health Promotion), 1-2 pm

10/21: Ask a Physical Therapist at the RSF, 2:30-4:30 pm

10/21: Holistic Sleep Wellness Workshop, 3:30 PM via Zoom - Learn more

10/22: Mindful Movement: Honoring the Body Through Stretch & Stillness - Learn more

10/22-23: Nutrition Drop-In Counseling, 12:30-1:30 pm - More info

10/26: SHEP Safer Sex Supply Weekly Tabling on Sproul, 11:30-1:30 pm

10/26: Healing Together: A Survivor's Circle - Learn more

10/27: Intro to Mindfulness and Meditation - Learn more

10/28: Free emergency contraceptive pickup at UHS, Rm 2029 (2nd floor, outside of Health Promotion), 1-2 pm

10/29-30: Nutrition Drop-In Counseling, 12:30-1:30 pm - More info

10/30: Free Rapid HIV Testing at UHS Health Promotion Dept (2nd floor), 12-3 pm

10/31: Happy Halloween! View Party Safe Toolkit

A New Way to Check In for Your UHS Appointments! ✅

If you visit the Tang Center, we’ve started a new check-in process for in-person appointments. Currently, Primary Care, Behavioral Health, Travel & Immunization Clinic, Specialty Clinic, and Health Coaching appointments begin with check-in at the front desk in the first-floor lobby. By mid-October, all Tang Center appointments will begin with check-in at the lobby front desk.

This new process makes it easy for students to check in as soon as they arrive, ask questions, and get directions to the right floor and department for their appointment. If you have questions or feedback, please email us at telltang@berkeley.edu.

Flu Vaccines Now Available 🏥

Get your flu and COVID-19 shots before Halloween and the start of peak cold and flu season! Walk-in flu and COVID-19 shots are available Monday through Friday, 9–11:30 am and 1–4 am, in the Travel/Immunization Department on the first floor. We’ll also hold large drop-in flu and COVID-19 clinics in mid-October; check our flu shot webpage for dates and times.

If you visit Primary Care or Urgent Care, you can get your flu shot during your appointment. Flu and COVID-19 shots are free for students with SHIP. Students without SHIP can pay for the vaccines and get a receipt to submit to their insurance for reimbursement.

Tips for Staying Healthy This Cold and Flu Season 🤒

Avoid touching your eyes, nose, & mouth (your hands can transfer viruses & bacteria). 🚫
Wash your hands frequently with soap and water for at least 20 seconds. 🧼
Use a hand sanitizer when you're on the go. 🧴
Cover your cough with a tissue or your sleeve (not your hands). 🧻
Clean and disinfect frequently touched surfaces. 🧽
Practice healthy habits: Get plenty of sleep, manage stress, stay hydrated, and eat nutritious foods. 💤
Get a flu vaccine and a COVID-19 vaccine every year. 💉
Wear a face mask in crowds and maintain a distance from people who are showing symptoms. 😷
Stay home if you feel sick to help yourself recover and prevent spreading the illness to others. 🏠

View our Cold Care webpage for more information.

Keeping Your Body Nourished While You Learn 🍽️

Eating nutritious foods not only improves your overall health but also helps you feel full and energized as you learn. Here are some tips to help you craft a meal plan that feels right for you.

Meals: Eat balanced meals that include: 1) protein, 2) grains or starches, 3) vegetables or fruit, and 4) healthy fats. Eat a nutritious meal or snack every 3-4 hours for sustained energy.
Snacks: To satisfy hunger and maintain steady energy between meals, include at least 2 food groups in each snack. Ex. Try pairing fiber-rich foods with protein and/or healthy fats. Prepare your snacks the night before a busy day on campus for quick and easy access.
Caffeine: If you rely on caffeinated drinks instead of meals or snacks, consider switching to real food to sustain your energy longer and prevent crashes.
Hydration: Staying hydrated helps maintain energy. Bring a reusable water bottle to campus and use the refill stations.
Meal Prep: Finding time to cook every day can be difficult. Prepare meals or parts of your meals ahead of time so you can eat quickly whenever you're hungry. (Ex. Ground beef, mixed veggies, and rice.)

Remember, there is no right way to eat, so create eating habits that feel best for your body and suit your lifestyle. To learn more about the body-inclusive nutrition resources available to UC Berkeley students, please visit our Student Nutrition webpage.

Get More Movement with Micro-Workouts! 🚶🏻‍♀️‍➡️🚶🏻‍➡️

October is Exercise is Medicine Month. Movement plays a vital role in overall well-being. Physical activity helps burn off excess energy and reconnect you with your body. Short on time? No problem! Even brief activity sessions, or micro-workouts throughout the day, can lower blood pressure, protect heart health, and reduce stress. Here are ideas for increasing your daily movement:

Plan it out: Start small. Think about the best time of day for you to move for 5 to 15 minutes on 2 days each week. Block that time on your calendar and see if you can stick with it for a few weeks. Find a 5- to 15-minute video on YouTube, etc., to follow along with.
Take movement breaks: Set an alarm to stand up, stretch, or move for 1-5 minutes every hour. (Check out these stretch videos)
Choose the stairs: Skip the elevator or escalator and take the stairs whenever you can.
Take post-meal walks: Just 5 to 10 minutes of movement after a meal can aid digestion and help manage blood sugar levels.
Move during TV time: Walk in place, do standing crunches, or squats while watching your favorite show.
Walk and talk: Take calls while walking, or suggest a walk to catch up with a friend instead of sitting for coffee.
Dance more: Short, 5-minute dance breaks during the day can boost brain function and lift mood.
Read on a treadmill: A popular habit-stacking technique that lets you combine a slow or moderate walk with an engaging book or e-reader.

Developing new habits is hard! It takes time and trial and error. Be kind to yourself as you try to add movement to your life. For more tips, visit our Getting Active webpage.

Party Safe at Berkeley 🎉

Check out the Party Safe Toolkit to help keep a fun night from turning into a scary situation. Test it before you take it: Access free Fentanyl Test Strips (FTS) on campus and beyond. Before you go out, save these numbers on your phone:

Emergencies: (510) 642-3333 (UCPD campus-only emergencies)
Berkeley Night Safety: Safewalk Escort (Dusk-2:30 am) & Door-to-Door Service (3-5:30 am): (510) 642-9255
UCPD non-emergency number: (510) 642-6760
City of Berkeley Police non-emergency number: (510) 981-5900

Learn more about Alcohol and Other Drugs (AOD) resources at uhs.berkeley.edu/aod.

Try it Out: S.B.R.C.

You may not be able to eliminate stress, but you can choose how you react to a stressful situation in a way that serves you. One way to manage stress is SBRC, or Stop-Breathe-Reflect-Choose. This technique takes about 2 minutes and can help reduce your negative reactions to stress. Learn more >

Write it Out: Journal Prompts 📝

Feeling unfocused or overwhelmed? Use these journal prompts to realign and gain clarity today: 1) What is one thing I can let go of today to make space for calm? 2) What simple step can I take right now to support myself? 3) Where do I want to direct my energy for the rest of the day?