Part one of a two- part presentation about wellness resources and topics necessary for University of Arizona first years.

1. Health & Wellness
MORE THAN SUNSCREEN AND A WATER BOTTLE

2. Objective
“To help students identify and use on-campus resources related
to wellness”

3. High five!
This unit is about how to take
care of yourself, body and
mind.
For this 1st
week, you’ll hear
about resources (programs,
websites, and apps) that can
help you take care of yourself
—to keep yourself balanced.

4. Balance
“At the core, being balanced means that you are doing the
things that you need to do to keep yourself in the most
stress-free and healthy environment that you possibly can. It
does not mean that you have no stress—nor does it mean,
necessarily, that you have no illnesses or diseases.”

5. Not Perfection
“Stress is an inevitable part of life and people feel stressed
under many life circumstances, including college. However,
balance implies that, given your life circumstances, you are able
to get through your daily activities and have a sense of well-being
about your life in general.”

6. Table of Contents
1.Campus Health Center
2.Rec Center
3.Nutrition
4.Sleep
5.Mental Health
6.Counseling and Psych Services
7.Financial Health
8.Academic Wellbeing
Click to read more

7. Physical Health
OR HOW TO DRINK LESS CAFFIENE, YOU RECKLESS COLLEGE STUDENTS

8. Balanced Physical Health
“It does not necessarily mean you have no illness or disease. It
does mean, however, that you have your illness or disease
under control.”

9. Campus Health
Located in Highland Commons
1224 E. Lowell St.
(520) 621-9202
Open 8am-4:30pm
http://www.health.arizona.edu/

10. Campus Health
Services Offered Include:
•General Medicine
•Pharmacy
•Immunizations
•Sports Medicine
•STI testing
•Women’s Health
•Walk-in Clinic
• Lab Testing
• X-Rays
• Drug and Alcohol Education
• Suicide Prevention Education
• Nutritionists

11. Campus Health
How to make an appointment:
Use PatientLink to schedule an appt. online
OR
Call (520) 621- 9202
Seriously, click
me

12. Insurance
• You don’t need Health Insurance to get health care at UA.
All you need is 1 unit to be considered a student and
receive healthcare.
• However, you still have to pay for the services you use. This
means that you should know what kind of health insurance
you have to see how you’re going to pay for services.

13. What if it’s an emergency?
DO NOT GO TO CAMPUS
HEALTH.
Call 911
Go to the Emergency Room*
*If it’s a less urgent matter, like you might have the flu and it’s a Saturday,
use Urgent Care or call the After Hours Campus Health number: (520)
570-7898

14. Emergency/Urgent Care/ NextCare
Tucson Area Emergency & Urgent Care Centers:
Address: Phone:
Banner - University Medical Center
Tucson (Campbell)
1501 N Campbell Ave., between E
Adams St. and E Lee St.
(520) 694-4858
Banner - University Medical Center
Tucson (South Campus)
2800 E. Ajo Way, between Kino Blvd.
and Country Club
(520) 294-4471
Northwest Hospital 6200 N. La Cholla, between River and
Orange Grove
(520) 742-9000
St. Joseph's Hospital 350 N. Wilmot, between 5th St. and
Broadway
(520) 873-3000
St. Mary's Hospital 1601 W. St. Mary's, corner of Silverbell
and St. Mary's
(520) 872-3000
Tucson Medical Center 5301 E. Grant, West of Craycroft (520) 327-5461
Banner - University Medical Center
Tucson
1501 N. Campbell, North of Speedway.
Turn at light, Campbell and Elm
(520) 694-0111
NextCare Urgent Care (N. Park) 501 N. Park Ave, Suite 110
Down the street from Sonora, by Metro
Wildcat
(520) 824-9200

15. Health Promotion
If you need more information, consider using one of Campus Health’s
resources like…
•NutriNews- Daily Wildcat column
•Stressbusters- free backrubs to reduce stress
•Friend 2 Friend - FAQs about talking to friends about their behavior
•Body Smart - student-led program to promote positive body image
and self-worth
•Living Wild Magazine – UA publication centered on mental and
physical health
•Project 21- planning your 21st
birthday safely

16. Rec Center
Located across from the
stadium
1400 E. 6th
St.
(520) 621-8702
Open 6am- 12am Mon-Fri
8am-12am Sat & Sun
https://rec.arizona.edu/

17. Membership
If you’re taking 1 or more units
at UA, then you have a
membership to the gym!

18. Services Offered
• Sand Volleyball courts
• Olympic Swimming Pool
• Rock Wall
• Yoga
• Cycling
• Personal Trainers
• Club Sports
• Intramurals
• Certifications
•Dance Classes
•Weight Room
•Equipment Rental
•Bike Share
•Massage Therapy
•Racquetball
•Lessons
•Cooking on Campus

19. Group
Fitness
Can’t find the motivation
alone? Go to a class!
•6:30am-8:30 pm
•Try a class with a
single-class pass for $7
or buy a group fitness
pass
Visit their website for
more info on joining club
sports or taking lessons.

20. UA Outdoors
• Canoeing on the Colorado
River
• Hiking Mt. Wrightson
• Backpacking through
Aravaipa Canyon
• Rock Climbing Mt. Lemmon
• High Ropes Challenge
Course

21. Exercise= endorphins (happy chemicals)
endorphins= happiness/ reduce stress
Listen to Elle Woods:

22. “Freshman 15” (n) an expression referring to the
amount of weight a student usually gains in their first
year of college

23. Nutrition
It’s not a bad thing to gain weight, but it is important to be
aware of how often you’re eating French fries for dinner. It’s not
about calories or fat content, but rather about what you’re
putting in your body on a regular basis.

24. Tips for Healthy Eating
• Avoid eating when the meal isn’t your focus (like while watching
TV)
• Eat slowly (it takes 20 min. for your stomach to tell your brain
it’s full)
• Don’t skip meals
• Eat as many different colors as you can
Track how much water you’re
drinking with the Waterlogged
app.
Find healthy recipes and track
meals with the Wholesome
app.

26. If you think you might be struggling with anorexia, bulimia, obesity,
over-eating or binge-eating take a screening, talk to a CAPS Counselor,
or visit Desert Milagros if you’re interested in a program unaffiliated
with the University.

27. Caffeine
There 8 are places on campus to buy coffee, but that doesn’t
mean you should drink it all the time. Caffeine can affect your
ability to sleep and increase feelings of anxiety.

28. Average or moderate caffeine intake is about
3 cups of coffee each day.
1 CUP OF
COFFEE
Like 1,000 CUPS OF
COFFEE

29. 16 OZ

30. Soda, Energy Drinks, and Tea all contain caffeine and should be consumed in
moderation.
BUT COFFEE ISN’T THE ONLY BEVERAGE
THAT CONTAINS A LOT OF CAFFEINE…

31. But I need caffeine to replace sleep!
You need 7-9 hours of sleep a night. Period. THE END.
Caffeine ≠ Sleep

32. Ritalin or Adderall are
not replacements for
sleep either!
For more info on how prescription drugs can affect your body, especially when taken with alcohol, visit National
Institute of Alcohol Abuse and Alcoholism.

33. Try http://sleepyti.me/ to set your alarm so you wake up between
sleep cycles OR
track your sleep cycles and allow your phone to wake you up when it’s
the best time with the Sleep Cycle app.
Need help sleeping?

34. SLEEP, FOOD, and STRESS affect our wellness. Individually and
together. AND they affect each other.

35. High-Stress-Less-Sleep-More-Food
Cycle
Poor Grades
Behind on
Schoolwork
Anxiety= increased cortisol
(makes it harder to sleep)
Compromised Immune System
Not Prepared for a Test
Caffeine or Sugar Crash Cycle
Poor Diet Choices
Too Many Obligations
Peer Pressure
Pressure from Family
Inefficiency
Increased Heart Rate

36. So where do you go when your having trouble staying balanced
mentally?

37. Mental and Emotional
Health
WATCHING EVERY SEASON OF GILMORE GIRLS IS NOT A COPING
MECHANISM.

38. Balance
“It means that you are able to complete your daily living activities
(such as bathing, dressing, eating) and that you feel a sense of well-
being most days. Everyone has times during which they feel “down,”
sad, or anxious. However, if you are in a psychological balance, these
times are fleeting; they do not last…”

40. Everyone gets a case of the blues…
BUT when it lasts for 7-10 days or more, it might be a clinical issue
Depression can be characterized by a change in behavior, and it can look like any of the following:
•Persistent sad, anxious, or "empty" feelings
•Feelings of hopelessness or pessimism
•Feelings of guilt, worthlessness, or helplessness
•Social withdrawal
•Irritability, restlessness
•Loss of interest in activities or hobbies once pleasurable, including sex
•Fatigue and decreased energy
•Difficulty concentrating, remembering details, and making decisions
•Changes in sleeping habits
•Changes in eating habits
•Thoughts of suicide, suicide attempts
•Aches or pains, headaches, cramps, or digestive problems that do not ease, even with treatment

41. College=Stress
BUT your homework shouldn’t make you nauseated…
Anxiety, like depression, is characterized by a prolonged change in behavior. In fact, anxiety and depression
are linked. Anxiety can look like any of the following:

42. Deep Breaths
For a longer exercise, try Tara Brach's Loving Kindness
meditation
Or try the Headspace app for a variety of guided
meditations
Meditation or breathing exercises can help you override fear or other anxious instincts to have a more balanced
perspective.

43. CAPS (Counseling and Psych Services)
Located on 3rd
floor of Highland
Commons, above Campus Health
1224 E. Lowell St.
(520) 621-9202
Open:
8am-5pm Mon, Tues, Thurs, Fri
9am-5pm Wed
https://www.health.arizona.edu/co
unseling-and-psych-services

44. Services Offered
• Psych Counseling
• substance abuse, eating disorders, LGBTQ issues,
sexual assault, and relationship trauma
• Psychiatric Services
• LGBTQA Support Group
• Gender Spectrum Support Group
• Test Anxiety Workshop
• Online Screenings (anonymous & 24/7)
Track your mood, creatively, with
the Feelix app. It allows you to
pair your emotions with colors
and images.

45. How to talk to a counselor
Walk-in only for a triage to meet with a counselor and discuss
next steps.
These appointments are first come first served, M-F, 9AM-4PM.
During your triage (20-30 min.) a counselor will assess your needs.
They could recommend counseling, psychiatric services, or
group therapy. You can work with a Care Coordinator to find a
counselor nearby and in your budget.
*Medication is prescribed by a CAPS Psychiatrist and requires
monthly med-checks to see how you are doing with the medication.
Even if you already have a prescription from another party, you still
need an evaluation to get a prescription for a CAPS Psychiatrist.

46. Confidentiality
Only Campus Health medical providers and CAPS providers
have access to treatment information. Unless the student is
younger than 18, no information, including the fact that a student
has been seen in CAPS, can be released to others, including
parents and professors, unless the student provides signed
consent.

47. Confidentiality
HOWEVER, Psychologists…
•may disclose private information without consent in order to protect
the patient or the public from serious harm (if, for example, a client
discusses plans to attempt suicide or harm another person).
•are required to report ongoing domestic violence, abuse or neglect of
children, the elderly or people with disabilities
•may release information if they receive a court order (if, for example,
a person's mental health came into question during legal proceedings).

48. Insurance
You don’t need Health Insurance to get counseling at UA. All
you need is 1 unit to be considered a student and receive
counseling.
However, you still have to pay for the services you use. This
means that you should know what kind of health insurance
you have to see how you’re going to pay for services.

49. Outside U of A
If you want to find a counselor or psychiatrist outside of the UA, visit
https://www.psychologytoday.com/

50. Emergency

51. Spirituality
A few religious organizations on
campus…
•Hillel Foundation
•Buddhist Fellowship
•Ambassadors for Christ
•Catholic Newman Center
•Little Chapel of All Nations
•Spiritual Seekers UCC
•Baha’i Faith
•Chi Alpha Campus Ministry
For a more information on spiritual
opportunities around campus, check
out the University Religious Council

52. $$$$tress
“Maintaining balance in your spending habit during college might make
the difference between financial success and financial ruin after
college.”

53. Balance
“a situation in which the student is able to pay for college bills as well
as cost-of-living bills”

54. A lot of stress about money is not knowing
how it works: what you need to pay, when
you need to pay it, and how to pay it. You
need to know who to talk to.

55. Top 4 Musts for College Money MGMT
1.Know the Bursar's Office- They know everything about the charges on your
account. You pay your tuition and fees through the Bursar’s office.
2.Know the Office of Scholarships and Financial Aid- They manage student loans
and scholarship to pay those charges from the Bursar’s Office. Their website
includes information on different students loans and on scholarship
opportunities.
3.Complete your To-Do list- On Uaccess, there is a To-Do list on the right of your
home page. Make sure you complete that list. It could have important payment
deadlines.
4.Know your renewal criteria- In order to maintain a scholarship or financial aid
each year, you need to know what grades, units, and forms are required.

56. More Resources
• Wildcat Joblink: https://www.career.arizona.edu/joblink
• Career Services: https://www.career.arizona.edu/student
• Scholarship Universe: https://scholarshipuniverse.arizona.edu/suha
• FAFSA: https://fafsa.ed.gov/
• Fast Web: http://www.fastweb.com/
Also, Mint- a free budgeting app

57. Academic Success &
Wellbeing
OR HOW TO DO COLLEGE

58. Academic Balance
“ a state in which you are meeting the requirements of all your
courses and are passing them.”

59. Well-Being
Your mental and physical well-
being affect your schoolwork.
Divorcing your emotions and
your body from your mind’s
ability to do algebra isn’t
helpful.
So who you do go to when
things are overwhelming?

60. The UA is made up several different colleges and departments. No one
person has access to all the information you need.
They might refer you to someone else. It’s not because they don’t
want to talk to you. It’s because that other person has expertise in the
area you’re inquiring about.

61. Dean of Students
“Student Assistance serves as a central support resource for all
students. We help students and their families manage crises, life
traumas, and other barriers that impede success. The staff works
to address the needs of students who struggle in such areas as
psychological health, physical health, victimization, relationship
issues, social adjustment, and academics through a variety of
interventions, referrals, and follow up services. We strive for a
culture of caring on campus.”

62. When should you go to Dean of
Students?
Usually you meet with the Dean of Students to talk about 2 things:
•Disciplinary Issues (such as violating the Code of Conduct)
•Care Issues (such as persistent illness affecting schoolwork)
Often, you’ll be referred to the Dean of Students’ office, especially if
your issue isn’t resolved by a meeting with a teacher, advisor, or other
staff member.

63. Leave of Absence/ Withdrawal
If you’re sick for weeks on end (mentally or physically) and it’s
affecting your ability to get your homework done or attend class,
think about taking time away from school.

64. Leave of Absence/Withdrawal
If you need to take time away from school, meet with your
Academic Advisor. They will guide you through the process.
*This also applies if you are planning to take military leave.

65. Need a Shorter Break?
If you want to go home for a long weekend, or take a day off class- tell
your professors.
Know your attendance policy.
Listen up and read your syllabus! Use your unexcused absences wisely.