College Wellness Tips
- A standard drink equals:
- A 12 oz. bottle or can of regular beer
- 5 oz. glass of wine
- 1 oz. shot of 100-proof liquor
- Be aware of the signs of substance abuse and their consequences.
- If you feel like you might have a problem, talk with a trusted friend or professional at the UHC by calling 402-472-5000.
- A standard drink equals:
- Take the time to build healthy relationships with your family, friends, roommates, professors, and significant others through: mutual respect, trust, support, appreciation, and encouragement.
- All relationships can have challenges and conflicts, but many of them can be worked though with sincerity and communication.
- If you feel like you're in an unhealthy relationship, talk with a trusted friend or professional at the UHC by calling 402-472-5000.
- Develop a set of guiding beliefs, principles, or values that give purpose and meaning to your life.
- Be mindful of yourself, others, and your environment.
- Nurture your self-esteem and self-image.
- Remember that spiritual wellness can be different for everyone.
- Enjoy your food, but avoid oversized portions.
- Make half your plate fruits and vegetables.
- Switch to fat-free or low-fat (1%) milk.
- Choose foods low in sodium (salt).
- Drink water instead of sugary drinks.
- Get 30 minutes of moderate-intensity daily physical activity 5 days a week.
- Moderate-intensity aerobic activity = Walking fast, biking
- Vigorous-intensity aerobic activity = Jogging or running, swimming laps, playing basketball
- Muscle-strengthening activities = Lifting weights or working with resistance bands, yoga
- Remember to hydrate! Drink 8 glasses (64 oz.) of water a day.
- Be aware of your surroundings.
- Tell a friend where you are and when you plan to leave.
- Learn self-defense techniques.
- Wear your seat belt.
- Wear your bike helmet.
- Remember 402-472-2222 to call UNL Police for help.
- Find a medical provider you feel comfortable with.
- Wash your hands with soap and water for 20 seconds.
- Be up-to-date on all vaccinations.
- Flu shot
- TDap (tetanus, pertussis)
- Hep A
- Hep B
- Health literacy is being an empowered health care consumer - Don’t be afraid to ask questions and ask about screenings based on age, gender, and risk factors
- Communicate with your partner(s).
- Share your desires.
- State your boundaries and ask about theirs.
- Discuss protection against STIs (sexually transmitted infection) and pregnancy.
- Ask to get tested for STIs together.
- Avoid mixing alcohol and drugs with sex.
- Carry a condom with you, even if you don't plan on having sex.
- Many STIs don't have visible symptoms - Get Tested
- Get 8 to 9 hours of sleep each night and keep a regular sleep schedule.
- A good night’s sleep will:
- Build the immune system
- Improve memory and concentration
- Decrease stress
- Improve academic and athletic performance
- Improve overall health and well-being
- When stress accumulates it has harmful effects on the body.
- Techniques and strategies to help you manage stress:
- Build strong social networks
- Participate in regular physical activity
- Eat a healthy diet
- Get 8 to 9 hours of sleep
- Manage your time
- Use relaxation techniques
Dimensions of Wellness
Wellness is a holistic way of life which focuses on finding the right balance for each individual. The University Health Center promotes seven (7) interrelated dimensions of wellness.
The ability to understand and deal with your feelings.
Examples of optimal Emotional Wellness:
- Understanding and accepting one's feelings
- Ability to share feelings with others
The livability of your surroundings.
Examples of optimal Environmental Wellness:
- Recycling whenever possible
- Reducing pollution and waste
- Maintaining sustainable development
Those who enjoy constantly challenging their minds.
Examples of optimal Intellectual Wellness:
- Openness to new ideas
- Lifelong learning
Career fulfillment and maintaining a work-life balance.
Examples of optimal Occupational Wellness:
- Pursuing a career that will complement your personal goals and values
- Having satisfaction and worth in your career
- Having the opportunity to make a positive impact
The ability to maintain a healthy quality of life and your ability to care for yourself.
Examples of optimal Physical Wellness:
- Healthy eating and regular physical activity
- Avoiding harmful habits
- Practicing safer sex
- Getting regular health checkups
The ability to develop and maintain satisfying and supportive relationships.
Examples of optimal Social Wellness:
- Developing good communication skills
- Establishing and maintaining healthy relationships
- Participating in and contributing to your community and to society
A set of guiding beliefs, principals, or values that give meaning and purpose to your life.
Examples of optimal Spiritual Wellness:
- Having compassion for others
- Sense of meaning and purpose
- Sense of belonging to something greater than oneself
- Time for reflection and relaxation