Wellness Wednesdays

Each Wednesday, we will be posting a wellness related topic and the series will be called Wellness Wednesdays!


Finals are here! Summer is right around the corner but first we need to focus and prepare and ace these last exams. Here are a few friendly reminders on how to prepare effectively for your finals this semester:

-          Create your own study guide

-          Attend virtual review sessions if they are offered for your finals

-          Study virtually with your classmates to help prepare for the final exams

-          Take breaks and don’t overwork yourself

-          Eat healthy and drink plenty of water

-          Get a good night’s rest before your final

-          You got this!!! Don’t forget to tell yourself this!!!

Show Your Appreciation

Too often we take people and relationships for granted. Today, take a moment to show appreciation for a family member, professor, colleague, or friend. This can be done via a phone call, text, email, or even a hand-written card. Join us in making someone's day a little brighter! We'll go first!

SPHIS faculty and staff - We are thankful to you for adjusting to the ever-changing environment and doing your best to ensure our students have everything they need to succeed!

Students - We are thankful for your patience, understanding, and commitment to your education during this tough semester!

Alumni - Thank you for representing SPHIS and working toward building a healthier tomorrow! 

Hydration Station

Water is the best and the most natural hydrating liquid, and is essential for our health. It keeps your heart happy and healthy, keeps muscles and joints working, and helps cleanse toxins from your body. Staying hydrated also helps balance your blood sugar, helps relieve headaches, and promotes healthy skin. Don’t forget the 8x8 rule! Doctors commonly recommend that everyone drinks 8, 8 oz. cups of water daily. You can also eat your water with fruits and veggies high in water like watermelon, oranges, lettuce, celery, pineapple, or cucumber.

Don't Get Behind State of Mind

College moves fast and slacking off can cause you to fall behind in the blind of an eye. It’s easy to let the work pile up; however, it will quickly become too much to handle because coursework doesn’t stop just because you do. Here are a few tips and tricks to stay on track the rest of this semester:

- Keep going to class! Missing class isn’t in your best interest. Just one lecture can put you a week behind!

- Take notes! Note taking helps you retain information taught during class as well as provides an excellent source of        material to review during study sessions.

Visit your professor during office hours! Office hours are an opportunity to talk one-on-one with your professor and to discuss any issues or clarify any formulas/theories you may be struggling with in the course.

Practicing Body Positivity 

Body positivity is important in building a society where we can all love ourselves and one another! UofL Health Promotion hosts a Be Body Positive discussion group to provide a safe and nonjudgmental space for individuals to explore their personal issues with beauty, health, and self-identity. Sign up.

New Year, RE FIT

“New Year, New Me!” The beginning of the year is a great time to set goals; however, it is busy season for faculty, staff, and students at the university. If your busy schedule conflicts with your fitness resolutions, check out RE FIT Mondays from 2-3 PM in SAC W118, hosted by UofL’s Building Resilience in Campus Community (BRICC) Coalition and Health Promotion. 

Take Some R&R this Holiday Season

For our final Wellness Wednesday post of 2019, we would like to encourage everyone to enjoy the holiday break by taking some time to relax! We know how hard you have worked this semester and want you to enjoy your time off by de-stressing, spending time with loved ones, and taking some time just for you. Happy Holidays and New Year from the SPHIS family. We’ll see you in 2020!

Posture is Everything

Today’s Wellness Wednesday tip is reminding you to pay attention to your posture, especially if you sit for long periods of time. Poor posture can lead to many troubles such as back problems, spine issues, and/or breathing pattern dysfunction. So the next time you catch yourself slouching, readjust and sit up straight! Your future self (and back) will thank you later!

Hear the Beat and Stay Focused During Finals

Finals are right around the corner. Staying focused and concentrating on your studies is of the utmost importance! Consider listening to classical music or some soft vocal-less tunes to help maintain that concentration. Often called, “The Mozart Effect,” classical and soft music has been proven in studies to help boost one’s concentration and retain information during study sessions. Today’s Wellness Wednesday tip is find a good soft music station and put that on in the background while studying for the upcoming finals.

SPHIS Program Coordinator Bryan Mathis recommends his personal favorite study station called, “the lofi hip hop radio, beats to relax/study to.” Bryan says he listens to this station daily while working on projects to help maintain his focus and concentration. Check out the station.

Building Resilience

Resilience is the process of adapting well in the face of adversity, trauma, tragedy, or a significant source of stress. We all go through tough times, difficult/stressful situations, and emergencies in life that shake us to our core. It is important to remember is that by being resilient, we can overcome most obstacles or challenges that life throws our way. Today’s Wellness Wednesday tip focuses on how you can build resilience and overcome tough times:

Keep things in perspective

Try to picture the stressful situation in a broader context. For example, ask yourself if this situation will impact your life next year. Oftentimes, the answer is “probably not.”  If you take a moment to look at the big picture, you can put things into perspective and as a result, lower your stress levels.  

Take care of yourself

Your wellness (physical, mental, spiritual, financial, and occupational) is important and vital to ensuring you stay resilient. So please be sure to take some time for yourself.

Reach out for support

Everyone needs to ask for help at some point. Whether asking for help from a friend, family member, or partner, their words of encouragement and assistance can make a tough situation seem a little easier.

Happy World Kindness Day

In honor of World Kindness Day falling on Wellness Wednesday, we ask you to take a moment to let others know much you appreciate them! It will make you both feel great. In the immortal words of DJ Khaled, “I appreciate you.” #WKD

Get comfortable with being uncomfortable

Today’s Wellness Wednesday tip is to get comfortable with being uncomfortable! Challenge yourself this week to try something new and get outside of your comfort zone. The payoffs are astronomical! You'll have a new and exciting experience (that’s potentially a bit scary) while building self-confidence and new ways of perceiving the world.

Here are a few ideas to consider:

  1. Agree to something you wouldn’t normally do (e.g. Say yes to your friend’s invitation to join an amateur sports team).
  2. Move toward your fears (e.g. Tackle your fear of public speaking by agreeing to lead a presentation, take a public speaking course, or participate in an open mic night).
  3. Treat an uncomfortable moment as a learning experience. Typically, we learn much more from our failures than our successes. Even if you don’t succeed on your first try that doesn’t mean you didn’t gain anything from the experience!

Enjoy sweets (in moderation) this Halloween

All Hallows Eve is tomorrow and that means spooky skeletons, creepy ghouls, creative costumes, and of course, delicious candy! Today’s Wellness Wednesday tip wants to remind you that it is A-OK to have that piece of candy…but maybe not the whole bag! Just like most things in life, moderation is extremely important in maintaining one’s physical and mental wellness. This Halloween, allow yourself the joy of eating some candy, but try not to be too overzealous or you might encounter the dreaded Halloween stomach ache! 

Water you waiting for?

Our body lives off H2O and staying hydrated is a great way to stay healthy! Today’s Wellness Wednesday tip is pretty simple:


The rough estimate on how much water a person should drink in a given day is ½ an ounce to a 1 ounce per pound one weighs. For example, if you weigh 150 pounds, you should drink approximately 75 to 150 ounces of water a day. Staying hydrated not only improves and re-hydrates your body but also flushes out toxins, improves metabolism, increase brain power, and boosts your immune system. So WATER you waiting for? Grab a glass of H20 and hydrate!

How our fluffy friends bring us joy on Global Cat Day and everyday!


Today’s Wellness Wednesday is highlighting pets and animals because they can help us recharge when the going gets tough. Today, October 16, is Global Cat Day, and it is a great reminder about how pets can bring our lives so much joy. If you are a pet owner, take a few extra minutes today to show much you love your little friend. Whether playing an extra game of catch with your dog, hide and seek with your fish, or most cat’s personal favorite: the string is mine and you can’t have it. Loving and showing appreciation to our little loved ones will surely make you feel all warm and fuzzy on the inside and brighten your day!

If you are not a pet owner that’s okay too! There are plenty of ways to volunteer your time through fostering or supporting rescue animals. The Kentucky Humane Society is always looking for volunteers. Spending an hour or two a week playing with dogs and cats is guaranteed to put you in a better mood.

Finally, this sassy cat is SPHIS Program Coordinator, Bryan Mathis’, cat named Cali Rose. He said," She is a queen and is treated as such, and I am wishing Cali a Happy Global Cat Day!"

Make the most out of midterms  

It’s midterm time, and we want you to give it your all when studying/preparing/taking those midterm exams. However, it is okay to ask for help! We encourage you to checkout REACH. REACH is a wonderful resource available to all students at UofL. Whether you are interested in finding a peer tutor, preparing for exams (like midterms), or need help with an assignment, REACH is always available to help. Take a minute to explore the website and see what REACH can do for you to help you make the most out of midterms!

Healthy sleeping tips

Why is sleep important? Getting the right amount, or not enough, sleep affects our mood, memory, judgement, and nearly everything else we do in our daily routines. It also affects our mental wellness as well. Here are a few tips/tricks to make sure you get those sought after ZZZs:

1)  Daily exercise – Doing some form of daily workout can help improve your sleep quality.

2) Turn off those electronics – We all are guilty of going to bed and then browsing the internet on our phone. Try and put away the digital screens at least 30 minutes before going to bed. A good recommendation is reading a book instead of browsing the web.

3) Sleep schedules are magical – Going to bed and waking up at approximately the same time each day helps regulate your body into having set sleep/wake clocks and will help you count those sheep even faster and feel more rested when you rise.

Be mindful by practicing mindfulness 

Mindfulness is the ability to be fully present and aware of what you are doing. It consists of paying attention to the present moment in an intentional and non-judgmental way. There are many ways to practice mindfulness, but here are a few tips and tricks:

Pay attention to your breathing. Take a few minutes to sit quietly and focus on your breathing. Focus on each breath in and each breath out (if thoughts enter your mind that’s okay)! Let your thoughts come and go and eventually bring your attention back to the rhythm of your breathing.

Don’t eat so fast! Slow down when eating and pay attention to each bite. Notice the texture, smell, and flavor of the food. We tend to multitask and eat while doing something else, so take time to focus on just eating and enjoy the meal for what it is.

Pause before responding immediately in a conversation. Focus on what the individual you are speaking to is saying and process that information slowly. This way, when you do respond, you know exactly what you want to say instead of spontaneously responding back to what they said.

Don’t just think about it, get yourself tested!

The University of Louisville offers free and confidential HIV testing located in the SAC, room W309, every Thursday from 11am-3pm during the academic year. You don’t need an appointment so first to arrive are the first that can receive the free test. Join us in thanking Campus Health Services at UofL for offering these free and fantastic services!

For more information on HIV testing and sexual health please visit their website.

Don't FLU-GET your flu shot!

Fall is right around the corner and that means the changing of leaves, pumpkin spice lattes, and flu season! Make sure to get your FREE flu shot this month. You can even go ahead and complete the necessary paperwork for your flu shot at this link.

Sign up for RAVE Alerts!

Your safety is our #1 priority here at the University of Louisville. We encourage every student to sign up for UofL’s free text message alert and email alert system called RAVE. RAVE provides the latest information in case an emergency takes place on one of the campuses or for any weather related closing or delays that occur in the winter months. To sign up for RAVE login to ulink.louisville.edu and click the “University Alert System (RAVE)” link under the Campus Safety section. 

Start the semester off right with these study tips!

This week’s Wellness Wednesday focuses on setting yourself up for success this semester. Starting the semester off strong will help you stay on top of your courses, stay ahead on assignments, and be ready for those exams down the road!

  1. Managing and Organizing Your Week – Graduate school can be a lot of work so planning out your week in advance can ease the burden of playing “what do I need to do?” or “Where do I need to be and when?”. Investing in a planner, utilizing your outlook calendar, and making time for you as well are important things to remember to setting yourself up for success this semester.
  2. Retaining the Information – During graduate school you will be listening to many lectures, reading a lot of material, and trying to digest all of the information at the same time! It is important to take notes during lectures and when you are reading for classes and revisiting those notes to help you successfully process the information.
  3. Ask for Help! – Struggling with a course assignment or not sure how a certain theory works exactly? Don’t be afraid to ask for help! Whether it is a peer, professors, or through an online discussion post there are many ways to ask for help to understand something in the course better! Don’t forget to utilize professor office hours as well, these are a great time to work closely with a professor on a problem or assignment that you may be struggling with!

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