Weekly Wellness Newsletter 12/5/23

December 5, 2023

Your guide to wellness programs and events, recreational opportunities and highlights, timely educational wellness information and service offerings throughout the academic year.

As you’re wrapping up the end of the semester and heading into finals, remember to take care of yourself. Take breaks, grab some snacks, and tackle those exams and projects one at a time. You’ve put in the work all semester, so trust yourself and finish strong next week. You're so close to that well-deserved break – you’ve got this!

Sweat Away Finals Stress

As the stress of finals kicks in, try to take breaks and move your body. A short workout, a brisk walk, or even a quick stretch can do wonders for your energy and focus. Take care of your body, and it’ll take care of you during this crunch time. Your brain will thank you!

Check out Bring a Friend to the Gym Day on Reading Day in the Wiedman Fitness Center! Fitness classes, contests, yard games, and FREE swag and snacks!

Stay Hydrated & Energized during Finals

Many students turn to caffeine during finals to help power through late nights of studying. But did you know dehydration can lead to headaches and may affect mood, memory and mental processing? It's important to be careful with caffeine so you can stay hydrated and energized, especially when there is an endless supply at home.

Here are some tips from Olivia, our Student Health Center Peer Nutrition Educator, on staying hydrated and energized to help you finish this semester stronger than your coffee.

Drink at least half your body weight in fluid ounces
Try fruit-infused water or ice cubes featuring strawberries, grapefruit, and pineapple
Avoid high sugar and caffeinated drinks

Sleep is also important for a healthy body and mind, getting enough sleep can help with memorization and active recall. Aim for 7-9 hours of sleep nightly and improve your sleep by following these tips:

Avoid heavy meals and caffeine before bedtime
Avoid increasing your caffeine intake during finals week
Include daily exercise into your routine

Fuel your study session with these healthy snack ideas:

Greek yogurt with your choice of fruit and granola or cereal
Make your own snack mix by combining plain popcorn, whole-grain cereal, nuts, seeds, and dried or yogurt covered fruit. Add a boost of favor by dusting the mix with cinnamon, cocoa powder, or even matcha powder!

Learn more about Nutrition Services at RIT

Finals Tips from the Academic Success Center

Finals are just around the corner! While this may seem daunting, have no fear! The Academic Success Center is here to provide you with the tools you need to succeed.

Create study guides. The process of creating your own study guide can help you review information from your class. Try teaming up with friends and classmates and sharing your guides. You may see things differently when looking through their guides.
Make a schedule. Now that exams will be taken from the comfort of your own home, make sure you write out your schedule and share it with those you live with. Looking for more organization? Try out the ASC’s Exam Study Plan.
Prioritize. Your finals schedule may feel overwhelming, but before you begin to panic – start prioritizing projects, papers, and exams based on their due dates. By starting now, you will have plenty of time to plan and prioritize. Plus, you’ll know exactly where you need to focus your efforts and on what days.

Learn more about the ASC

Tell Me Something Good written in black text on a yellow background graphic

Get Your Zzz’s

Exhausted from the end of the semester hustle? Here are a few tips on getting some well-deserved zzz’s!

Create a sleep routine that you can follow every night to help prepare you for bed. This can be listening to calming music, reading a book, or some other calming activity.
Make bedtime enjoyable by wearing comfy pjs, having a good pillow, and a warm blanket to snuggle up under as the weather becomes chillier.
Ensure you are in a nice cool, dark, and quiet room when you go to bed. Talking to your roommates about quiet hours may help with this!
Limit the amount of caffeine and alcohol that you consume before bed. It is recommended that you stop drinking caffeine 6 hours before bedtime and avoid drinking alcohol 4 hours before bedtime.

Rest up! Your future self will thank you.

Let's Talk

Everyone needs someone to talk to. Drop in for a supportive conversation with a professional counselor from Counseling and Psychological Services to talk about stress and anxiety, academic distress, adjustment to a new environment, family problems, identity exploration, and much more.

Let's Talk is available the following days and times:

Tuesdays, 1-3 p.m.
SOL 47-1033
Residence Life*
Wednesdays, 1-3 p.m.
Frank Ritter Ice Arena, A358
Athletics*
Fridays, 1-3 p.m.
Student Alumni Union Lounge, 1100
Disability Services*

*Note: While these spaces have been created for students who identify with these groups, ALL students are welcome.

Let’s Talk is not a formal clinical service or a crisis resource and is not intended to be a replacement for therapy. Students who are seeking to connect for therapeutic services are encouraged to contact CaPS directly to schedule an initial session, a single session, or attend an urgent care visit if they are in need of more urgent support.

Learn more about Outreach Groups and Workshops

HisStory: Cultural Exploration and Personal Empowerment
Fridays, 1-2 p.m.

This semi-structured group creates a safe space for men of color (MOC) to explore issues of race, ethnicity, gender, and cultural trauma. The group is facilitated by Joshua Dentley and Walter DeRouen-both mental health professionals and men of color. It is open to all students identifying as men of color (MOC).

Learn more

Bring a Friend to the Gym Day
Tuesday, December 12
Wiedman Fitness Center, 12-3 p.m.

Join us on the Reading Day for Bring a Friend to the Gym Day! Find a friend and come hang out in the fitness center for some pre-finals stress relief! Our personal trainers will lead a 20 minute small group workout at 12 p.m. and 2 p.m. No need to register in advance, just show up ready to work out! We’ll have fun fitness contests, yard games, pickleball and more! Plus prizes, free swag and snacks!

Ongoing Education Opportunities

Mental Health First Aid at RIT

RIT Wellness is excited to offer all students, faculty, and staff members of the RIT community the opportunity to participate in Mental Health First Aid training sessions this fall.

Mental Health First Aid (MHFA) is a skills-based training course, in which you will:

Learn how to describe and talk about mental health, openly and non-judgmentally
Learn how to approach, reassure, and support a fellow RIT community member when they may be struggling with their mental health
Explore what self-care looks like for you with practical applications of self-care

To participate in a Mental Health First Aid training session, you can either request a session for your group or register for a scheduled session. If you have any questions, please contact Beau Gibbs at bmghcw@rit.edu.

Learn more about Mental Health First Aid at RIT

For additional events and event information, go to rit.edu/events.