Welcome to Wellness

Save up to $3,500 a year!

STOP SMOKING!!  You can save up to $3,500/year if you kick the nicotine habit!

Today is the GREAT AMERICAN SMOKE-OUT and a perfect day to start living smoke-free! 

How to quit

Smokers often say, "Don't tell me why to quit, tell me how." There is no one right way to quit, but there are some key elements in quitting with success. These 4 factors are key:

• Making the decision to quit
• Setting a quit date and choosing a quit plan
• Dealing with withdrawal
• Staying quit (maintenance)

Making the decision to quit

The decision to quit smoking is one that only you can make. Others may want you to quit, but the real commitment must come from you.

Think about why you want to quit.

• Are you worried that you could get a smoking-related disease?
• Do you really believe that the benefits of quitting outweigh the benefits of continuing to smoke?
• Do you know someone who has had health problems because of their smoking?
• Are you ready to make a serious try at quitting?

If you are thinking about quitting, setting a date and deciding on a plan will help move you to the next step.

Setting a quit date and making a plan

What is important about picking a Quit Day?

Once you've decided to quit, you're ready to pick a quit date. This is a very important step. Pick a day within the next month as your Quit Day. Picking a date too far away can allow you time to rationalize and change your mind. But you do want to give yourself enough time to prepare and come up with a plan. You might choose a date with a special meaning like a birthday or anniversary, or today, the date of the Great American Smokeout.  Circle the date on your calendar. Make a strong, personal commitment to quit on that day.

Good luck, and hopefully you will look back at this day as your Quit Day.  Stay well!

Sleep in College – A necessity or a luxury?

We all know about the crazy schedules of college students, all the demands on your time, and the pressure to occasionally pull an academic all-nighter. But the bottom line is: SLEEP IS NOT OPTIONAL!

Why is getting a decent amount (7-9 hours) so important?

- Sleep helps us think more clearly and helps consolidate memory…a slightly important fact when you are a student.

- Sleep helps our immune systems stay strong and healthy – very helpful as we head into cold & flu season.

- Sleep leads to a more stable and positive mood.

- Sleep helps us feel refreshed and alert, which leads to an improved ability to cope with everyday stress.

Even if you want to make sleep a priority, we know if can sometimes be a challenge in a campus environment. Here are some tips to getting better sleep:

- Keep your room dark, quiet, and cool. 68 degrees is the optimal temperature. Wear a sleep mask and/or earplugs if necessary.

- Regular exercise (but not right before bed) helps us regulate our sleep schedule.

- Avoid caffeine and nicotine in the evening – they are stimulants and will interfere with quality sleep.

- Although some students think that alcohol will help them fall asleep, it interrupts and fragments sleep during the night so you feel less rested the next day.

- Try to keep your sleep and wake times consistent throughout the week. We know it is tempting to sleep all day on the weekend, but you wind up paying the price in your sleep cycle later in the week. - Power naps can be great to increase alertness and re-energize – try to keep them short and sweet, 20-30 minutes is ideal.

Sleep disorders can have a real impact on your health, safety, performance, and quality of life. If you are struggling with an insomnia or anxiety that is preventing you from falling or staying asleep, please check in at the SHU Wellness Center for help. Wishing you all sweet dreams, SHU!

Warm up this winter!

You don't have to let the cold turn you into a couch potato--almost anyone can exercise in cold weather.  If you do not like grinding out miles on the treadmill at the Pitt Center or power walking in the malls, the following tips can keep you safe and warm while continuing to exercise outdoors.

1. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed.  First put on a thin synthetic layers such as polypropylene that wicks sweat from your body.  Avoid cotton.  Next, add a layer of fleece for insulation.  Top this with a waterproof, breathable outer layer.  Protect your hands, feet, and ears.  When it is cold, blood flow is concentrated on your body's core.

2.  If it is dark when you exercise outdoors, wear reflective clothing.  Choose footwear with enough traction to prevent falls, especially if it is icy or snowy.

3. Wind chill extremes can make exercising outdoors unsafe, even if you dress warmly.  If the temperature dips below 0 degrees F or the wind chill is extreme, consider taking a break and exercising indoors at the Pitt Center.  Hypothermia, a condition that causes extremely low body temperature, can be dangerous.

4.  If you have asthma or Raynaud's disease, check with your healthcare practitioner before heading outdoors to exercise in cold weather.

So get out there and stay well!