Health and Wellness Part 2

1. MAKING HEALTHY
DECISIONS FOR THE
LONG TERM
Let’s set some goals!

2. Objective
• To aid in the development of critical
thinking skills and personal accountability
and to help students make healthy
choices

3. What is a healthy choice?
• A decision that takes into consideration
yours and others’ mental, emotional,
spiritual, and physical well-being and the
lasting impact of that decision

4. Let’s think long-term!
• What goals do you have for your life?
• These goals can be either abstract or
concrete goals. Do you want to be happy?
Have a successful career? Do you want to
own a yacht by the time you are 30?

5. How to define goals the
S.M.A.R.T. way!
• Specific: The goal should identify a specific
action or event that will take place.
• Measurable: The goal and its benefits
should be quantifiable.
• Achievable: The goal should be attainable
given available resources.
• Realistic: The goal should require you to
stretch some, but allow the likelihood of
success.
• Timely: The goal should state the time
period in which it will be accomplished.

6. Take some time to create
S.M.A.R.T. goals of your own.
What is your basic goal?
_____________________________________________________________________
1. Is it specific? (Who? What? Where? When? Why?) S
___________________________________________________________________
2. Is it measurable? How will I measure progress? (How many? How much?) M
_____________________________________________________________________
3. Is it attainable? (Can this really happen? Attainable with enough effort? What steps
are involved?) A
_____________________________________________________________________
4. Is it realistic? (What knowledge, skills, and abilities are necessary to reach this
goal?) R
_____________________________________________________________________
5. Is it timebound? (Can I set fixed deadlines? What are the deadlines?) T
_____________________________________________________________________

7. How do healthy choices relate
to your goals?
• They affect you and other people in the
long-term

8. Decision-making can affect you
in a number of ways…
• But today we’re going to talk about five different
areas
• Stress
• Social Media
• Drugs/Alcohol
• Healthy Relationships
• Healthy Physical Relationships
• You tend to make a number of decisions related to
these areas while in college.

9. Stress
Brb…just going to eat my emotions. I’m fine.
Really.

10. Stress balance
• Why is balancing stress important?
• Stress can impact you in a number of ways.
• Long-term health impacts:
• High blood pressure
• Artery clogging
• Anxiety, depression, addiction
• Obesity

11. High-Stress-Less-Sleep-More-Food
Cycle
Remember this? These are some short-term effects of failing to manage stress, which could turn
into long-term problems.

12. How do you make healthy
decisions related to stress?
• Resting- if you feel sick, take the time to
allow your body or mind to recuperate.
• Seek the help you need- if you are having
trouble coping with stress, contact
Counseling & Psychological Services.
• Eating healthy- remember your body needs
certain nutrients to fuel itself throughout the
day.

13. Social Media
It’s totally a good idea to post that picture of me
kissing a Smirnoff bottle, right?

14. Social Media
• Why does what you do on social media
now matter?
• Social media is essentially a tool used for
branding. When you post something online,
you are branding yourself. How do you want
to be branded?

15. How would you like to be
perceived by your future
employer?
• Employers WILL judge you based on your social
media presence.
• A good rule of thumb is:
• Would you feel comfortable with your grandmother
seeing what you posted?
• Google yourself- you’ll be surprised by what you
can find.

16. How to keep your social media
private
ARE THE LIKES WORTH IT?
• How to make your Instagram private
• How to make your Facebook private
• How to make your Snapchat private
• How to make your Twitter private

17. Drugs & Alcohol
Should I have that extra drink so I forget all the
dumb things I do tonight?

18. “According to a national survey,
almost 60 percent of college
students ages 18–22 drank alcohol
in the past month,1 and almost 2
out of 3 of them engaged in binge
drinking during that same
timeframe2” (College Drinking,
2015).

19. What’s binge drinking?
• Engaging in a behavior where you consume high levels of
alcohol, raising your blood alcohol content (BAC) to 0.08 or
higher
• Typically after 4 drinks for women in two hours
• Typically after 5 drinks for men in two hours
• May lead to alcohol poisoning, blacking out, loss of memory
(College Drinking, 2015)

20. But it’s cool, right?

21. Well, here’s what it does to
you.
• More than 150,000 students develop
alcohol-related problems
• Approximately 1,825 college students die
of alcohol-related unintentional accidents
• About 25 percent of students report it
negatively affects academic performance
https://www.addictioncenter.com/college/binge-drinking/

22. If you do choose to consume
alcohol, inform yourself how to do
so responsibly.

23. Where can I get information
about alcohol?
• The Red Cup Question- Campus Health
• Columns on facts about alcohol and what to
do if you find yourself in a sticky situation
• Submit any questions you have to
redcup@email.arizona.edu!
• Project 21- Campus Health
• Information about how much alcohol a
person your size can safely consume, as well
as alternative drinks to alcohol

24. Red Solo Cup…
Know how much you’re drinking
Beer, 12 oz.
Liquor, 1 oz.
(equivalent
to one shot)
Wine, 4 oz.

25. What are potential signs of an
alcohol problem?
• Failure to fulfill major work, school, or home responsibilities
• Specific school problems such as poor attendance, low grades, and/or
recent disciplinary action
• Drinking in situations that are physically dangerous, such as driving a car
• Having recurring alcohol-related legal problems, such as being arrested for
driving under the influence of alcohol or for physically hurting someone
while drunk
• Continued drinking despite having ongoing relationship problems that are
caused or worsened by drinking
• Mood changes such as temper flareups, irritability, and defensiveness
• Physical or mental problems such as memory lapses, poor concentration,
bloodshot eyes, lack of coordination, or slurred speech

26. College students are more likely to
have a problem than you would
think…
• 31 percent of college students report
alcohol abuse symptoms
• 80 percent of U.S. college students have
abused alcohol
• Approximately 110,000 students have
been arrested each year for an alcohol-
related violation
https://www.addictioncenter.com/college/facts-statistics-college-drug-abuse/

27. And also
remember,
drinking is illegal if
you are not 21
years of age.
If you do choose to consume alcohol, you
could face legal repercussions from law
enforcement or academic consequences
from the Dean’s Office
on campus.

28. So no booze, but drugs?

29. We’ve all been told drugs aren’t
cool, and here you may be
exposed to certain substances you
hadn’t been exposed to before.

30. Whenever someone takes a
drug for reasons other than its
intended use, it is considered
substance abuse.

31. If a student begins to use
drugs in college, they may
become dependent on them
and need them to function on a
daily basis during and after
college.

32. How many students try drugs
in college, and what are they?
• The most common drugs of choice are:
• Alcohol – 80 percent of students use
• Marijuana – 51 percent of students use
• Adderall – 33 percent of students use
• Ecstasy- 9 percent of students use
• These numbers reflect students across
the U.S. using drugs not prescribed to
them.
https://www.addictioncenter.com/college/

33. Marijuana
• Marijuana has been legalized in some states, but not in others (and
not here in Arizona!)
• It may make you feel more relaxed, but it also can negatively affect
your ability to learn and remember information
• Long-term effects of marijuana abuse include loss of cognition,
paranoia and impaired motor function among others
• More information regarding marijuana abuse can be found here:
https://www.addictioncenter.com/drugs/marijuana/symptoms-
signs/

34. Adderall
• Adderall is known as the ”study drug” because it increases focus in those
who abuse it and those who take it for ADHD
• Often interrupts sleeping habits
• Students who abuse Adderall are more likely to abuse alcohol, cocaine and
marijuana
• Long-term effects may include convulsions, paranoia, sexual dysfunction,
hallucinations, and more
• More information regarding Adderall abuse can be here:
https://www.addictioncenter.com/stimulants/adderall/symptoms-signs/

35. Ecstasy
• Ecstasy has become more popular in its pure form, commonly
known as molly or MDMA
• Most pills are cut with other ingredients that can be harmful to
those who take them, and can range from caffeine to rat poison
• Long-term effects include psychosis, kidney failure, hemorrhaging,
convulsions, cardiac convulsions, lasting brain damage and more
• More information on Ecstasy abuse can be found here:
https://www.addictioncenter.com/drugs/ecstasy/symptoms-signs/

36. When do drugs become a
problem?

37. Some warning signs of drug
abuse are:
• Prioritizing drugs over responsibilities
• Wanting to quit, but not being able to
• Fearing withdrawal symptoms
• Continuing to use drugs despite
known negative side effects

38. Think you won’t be a statistic
when it comes to drugs and
alcohol?

39. “THOSE WHO ARE ENROLLED
IN A FULL-TIME COLLEGE
PROGRAM ARE TWICE AS
LIKELY TO ABUSE DRUGS AND
ALCOHOL THAN THOSE WHO
DON’T ATTEND COLLEGE.”
https://www.addictioncenter.com/college/

40. We’re in college. Why would we
do that?
• Stress. As students are facing the high demands of coursework, part-
time jobs, internships, social obligations and more, many turn to drugs
as a way to cope.
• Course load. More students than ever are taking stimulants, such as
Adderall, to help them stay awake long enough to study or complete
assignments by their due dates. All too often, these prescription drugs
are obtained without a legitimate prescription.
• Curiosity. College students are exploring many new aspects of their
lives in personal and professional realms. It’s not uncommon for that
self-exploration to dip into drug experimentation.
• Peer pressure. College students who are surrounded by other people
experimenting with recreational and performance-enhancing drugs are
more likely to try these substances for themselves.
https://www.addictioncenter.com/college/binge-drinking/

41. Are you sure that’s here at the
U of A?
Below are statistics based on the
University of Arizona population as self-
reported from a small sample:
Tobacco and Other Drug Use:
% used tobacco in the past 30 days 18.3
% used ecigarettes in the past 30 days 6.9
% used alcohol in the past 30 days 58.2
% used marijuana in the past 30 days 21.3
% used pain pills (oxy, Vicoden, Percocet, etc.) not prescribed by their physician 2.7
% used sedatives (Valium, Xanax, sleeping pills) not prescribed by their
physician
4.9
% used Ritalin/Adderall/Concerta not prescribed by their physician 7.5

42. Where can I get help?
• Counseling & Psychological Services
• (520) 621-9202
• Campus Health
• (520) 621-6490
• Campus Health can also direct you
to resources within the community

43. Healthy
Relationships
It’s healthy if we like to eat salad and drink
protein shakes together, right?

44. So first, how do I make
friends?
• There are a number of ways to make friends
when you first come to college:
• Your residence hall
• By joining clubs and organizations
• Attending events on campus (sporting or
otherwise)
• Joining groups on social media (HINT: look for
hashtags related to your incoming class)
• Don’t be afraid to put yourself out there!

45. What makes a relationship (both
friendly and romantic) healthy?
• Communication
• Mutual Respect
• Support
• Understanding

46. College students also might find
themselves or a friend in an
abusive relationship.
Some facts about abusive relationships:
• Follows a pattern of escalation
• Typically is perpetrated by males (but not exclusively)
• 1 in 3 women have experienced an abusive relationship
• Difficult to recognize sometimes because the behavior is
often minimized or blamed on drugs or alcohol “it only
happens when he’s been drinking”
Abusive relationships are about POWER and
CONTROL.

47. The Power and Control Spectrum
This spectrum
demonstrates ways in
which power and
control may be used
to prevent someone
from leaving an
abusive relationship.
It also provides some
warning signs of an
abusive relationship.

48. Some warning signs of an
abusive relationship
• Any force used during an argument (holding on to an
arm, pulling, pushing, and worse)
• Blames others for feelings and problems (you made me
do that, it’s your fault for talking to that guy, why do you
make me do this?)
• Breaking or hitting objects (wall punch, throwing plate)
• Isolates you from your friends and family
• Jealousy
• Manipulation (if you really love me you’d…)
• Controlling (who you see, where you go, what you wear,
etc.)

49. Warning signs continued…
• Dr. Jekyll and Mr. Hyde (nice in public,
abusive in private)
• Verbal abuse (you’re stupid, you’re a
whore)
• Getting emotionally attached in the
relationship very quickly and easily
• And stalking

50. Are there such things as
abusive friendships?
• Absolutely! Behaviors indicative of an
abusive relationship in the romantic
sense can also apply in friendships.

51. Where can I get help?
• National Domestic Abuse Hotline
• 1-800-799-7233
• Women’s Resource Center *Also provide services to men
• (520) 621-4498
• Counseling & Psychological Services *Confidential Reporting
• (520) 621-9202
• Southern Arizona Center Against Sexual Assault
• Hotline: (520) 327-7273
• University Police
• 911 (Emergency) or (520) 621-8273 (Non-emergency)
• University of Arizona’s Title IX Webpage
• Details FAQs related to sexual assault and harassment, and outlines U of A’s
policies

52. Let’s get physical
Let’s talk about sex, baby

53. Before you worry about
pregnancy, STIs, or HIV, the
first thing you need to know
about is CONSENT!

54. So, you cannot have sex
without consent:
• What is consent?
It's this! Click me!

55. Important things to
remember about consent
• Being in a relationship does not automatically warrant
consent.
• You cannot legally give consent if you are intoxicated.
Same goes for the other person involved!
• Consent can be revoked at any time.
• Consent is a clear ”YES” at every step.
• Silence does not equal consent.

56. You’ve probably been told before to practice safe sex, but in
case you haven’t been, here are some resources for you.

57. Pregnancy Prevention
Resources
• Campus Health offers Women’s Health appointments so
you can continue to receive your preferred method of
birth control
• The Women’s Resource Center offers free condoms (for
males & females) along with free pregnancy tests
• Information on how to schedule an appointment can be
found here:
http://www.health.arizona.edu/womens-health

58. Hey males!
• There is information regarding pregnancy
and STI prevention at Campus Health for
you too!
• Condoms are available in multiple packs
for purchase from Campus Health

59. STI Testing
• Campus Health offers STI testing for
both males and females
• To find out how to make an appointment
with them, click the following link:
http://www.health.arizona.edu/std-testing

60. Worried about using on-
campus resources?
• Billing from the Campus Health center appears
on your Bursar’s bill as “Student Health Center”
and does not disclose the nature of your
appointment
• This link also provides information regarding
community resources

61. What if I still need more
information?
• Check out ”Sex Talks” in the Daily Wildcat
every Monday and subscribe to their listserv at:
list@email.arizona.edu. Simply type SUSCRIBE
SEX TALK ANONYMOUS in the subject line!
• Check out this brochure on safe sex and
different types of contraceptives from Campus
Health

62. What is sexual assault?
According to the Department of Justice, it is:
“…any type of sexual contact or behavior that occurs without
the explicit consent of the recipient. Falling under the
definition of sexual assault are sexual activities as forced
sexual intercourse, forcible sodomy, child molestation, incest,
fondling, and attempted rape.”
This can include things such as touching someone
inappropriately, even if you think it is a joke.
https://www.justice.gov/ovw/sexual-assault

63. Sexual Assault- it happens
more than you think
• One in four women is sexually assaulted in
college. (Fisher, 2000).
• Nine of ten women sexually assaulted in college
knew their offender.
• Often, students think they may be “hooking up”
with someone as a part of college culture. You
may actually be perpetuating sexual assault.

64. Alcohol is the number one date
rape drug
• At least one half of those who perpetrate sexual assault have
consumed alcohol.
• 90 percent of acquaintance rapes involve alcohol.
• Remember-if you or the other party have been consuming alcohol
or using drugs, you cannot legally consent because they impair
your judgment.
• Also, first-year and sophomore females are at a greater risk of
sexual assault than upperclassmen.
• http://www.campussafetymagazine.com/article/Sexual-Assault-Statistics-and-Myths#

65. How do I know if I am
perpetuating sexual assault?
• Review the consent video!
• Are you both sober?
• Is there a clear “yes” at every step of the way
from both parties?
• If there is ever any hesitation, you’re better off
NOT having any kind of sex.

66. Can sexual assault occur within
a relationship?
• YES.
• Even if you and your partner are in a committed
relationship, you both need to agree to engage
in sexual relations EVERY. SINGLE. TIME.

67. Don’t be a bystander of sexual
assault
• A bystander is someone who is present
when an event occurs, but does not
participate in it.
• You may find yourself in a situation where a
sexual assault could occur, especially in an
alcohol or drug-fueled environment.
• At any point, you can intervene to prevent a
sexual assault from occurring.
• Watch me!

68. Where to go if you have been
sexually assaulted
• Counseling & Psychological Services *Confidential Reporting
• (520) 621-9202
• Southern Arizona Center Against Sexual Assault
• Hotline: (520) 327-7273
• University Police
• 911 (Emergency) or (520) 621-8273 (Non-emergency)
• University of Arizona’s Title IX Webpage
• Details FAQs related to sexual assault and harassment, and
outlines U of A’s policies

69. As you will note on the previous slide,
there is an asterisk regarding
confidential reporting. Most
departments are required to report a
sexual assault to a Title IX
coordinator, which allows us to
recognize patterns of sexual
misconduct and remove perpetrators
from campus. If you are worried about
confidential reporting, go to
Counseling and Psychological Services
to review your options.

70. Speaking of Title IX…
All incoming students are required to take
a Title IX training. Make sure you
complete this task! It will give you a
better understanding of what Title IX
means. Also, if you do not complete it,
you will have a hold placed on your
account by the Dean of Students Office.

71. Why is all this important?
No matter what role you play in a sexual
assault- survivor, perpetrator,
bystander- you have impacted your
and someone else’s life.

72. By taking stock of these areas
now, and being proactive in
making healthy decisions, you
will reap the benefits in the
long-term. Reflect on your
goals- how do each of these
areas factor into your goals?
Would you like to live a long,
healthy, happy life?

73. Resources and References
• http://www.nsvrc.org/saam/campus-resource-list
• Fisher, B.S., Cullen, F.T., and Turner, M.G., (2000). The Sexual Victimization of College
Women (NCJRS Publication No. 182369). Washington, DC: U.S. Department of Justice,
National Criminal Justice Reference Service.
• http://www.nytimes.com/2015/09/22/us/a-third-of-college-women-experience-unwanted-
sexual-contact-study-finds.html?_r=0
• https://www.addictioncenter.com/college/binge-drinking/
• https://www.justice.gov/ovw/sexual-assault
• http://www.campussafetymagazine.com/article/Sexual-Assault-Statistics-and-
Myths#