Health & Wellness

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.
You’ll learn 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. Physical Health
OR HOW TO DRINK LESS CAFFIENE, YOU RECKLESS COLLEGE STUDENTS

7. 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.”

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

9. Campus Health Services
• 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

10. Campus Health
Use PatientLink to schedule an appt. online
OR
Call (520) 621- 9202

11. 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.
1) Identify your health
insurance
2) Use Campus Health’s info
to determine what you pay
OR call Campus Health
3) Bring your CatCard and
your Insurance card to your
appt.

12. 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

13. 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

14. 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

15. 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/

16. Rec Center 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

17. 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.

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

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

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

21. 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.

22. 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.

24. 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.

25. Caffeine
There 8are 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.

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

27. 16 OZ

28. 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…

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

30. 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.

31. 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?

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

33. High-Stress-Less-Sleep-More-Food Cycle
High Stress
More FoodLess Sleep
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

34. So where do you go when you’re
having trouble staying balanced
mentally?

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

36. 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…”

38. 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

39. 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:
• Trouble falling or staying asleep
• Trembling
• Twitching
• Tense muscles
• Headaches
• Irritability
• Sweating
• Hot flashes
• Lightheadedness
• Trouble breathing
• Nausea
• Urinating often
• Lump in the throat
• Fatigue
• Poor concentration
• Being easily startled
• Inability to relax

40. 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.

41. 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/coun
seling-and-psych-services

42. 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.

43. 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.

44. 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.

45. 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).

46. 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.
1) Identify your health
insurance
2) Use CAPs info to
determine what you pay OR
call Campus Health
3) Bring your CatCard and
your Insurance card to your
appt.

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

48. Emergency
If it’s an emergency (because depression isn’t only active from 8am-4pm Mon-
Fri).
DO NOT GO TO CAPS.
Call the “After Hours” number (520) 621-3334
Call the National Suicide Hotline 1-800-273-8255
Call 911
Go to the Emergency Room

49. 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

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

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

52. 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.

53. 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 scholarships to pay those charges from the Bursar’s Office. Their website
includes information on different student 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.

54. More Resources
• Handshake: https://career.arizona.edu/jobs/handshakeCareer
• Student Engagement and Career Development:
https://career.arizona.edu/
• Scholarship Universe: https://scholarshipuniverse.arizona.edu/suha
• FAFSA: https://fafsa.ed.gov/
• Fast Web: http://www.fastweb.com/
Also, Mint- a free budgeting app

55. Academic Success &
Wellbeing
OR HOW TO DO COLLEGE

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

57. 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?

59. The UA is made up of 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.

60. 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.”

61. 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.

62. 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.

63. 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.

64. 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.