Wellness

This dimension focuses on developing awareness, knowledge, and appreciation for one’s identity and the identities of others. How to practice:

• Strong citizenship (neighborhood, city, province/state, country)
• Positive, inclusive, equitable environment
• Understanding and appreciation of edict, cultures, traditions, and diversity (your own and others)
• Establishing relationships with those of different backgrounds (inclusivity)
• Standing up for/supporting others in times of injustice
• Avoidance of damaging stereotypes and biases
• Acceptance of all ethnicities, cultures, religions, genders, sexual orientations, creeds, disabilities, etc.
• Respect for, and adherence to, laws and regulations

This dimension focuses on your ability to understand and deal with your feelings, coping with the ups and downs of life by building resiliency. How to practice:

• Motivation
• Self-esteem and self-acceptance
• Expressing feelings
• Recognizing emotions in others
• Being optimistic
• Impulse control
• Trusting ourselves and others
• Humor

This dimension focuses on recognizing our responsibility for the quality of the environment and considering the interactions between our environment, our social community, and ourselves. How to practice:

• Sanitary and safe home/work/study space
• Maintaining sustainable development
• Functional learning space
• Community space for social activities and hobbies
• Recycling / appropriate waste management
• Access to abundant and clean resources (air and water)
• Making mindful decisions about pollution and waste
• Positive, psychologically safe space

This dimension focuses on living within your means and managing your money in a way that gives you peace of mind. It includes balancing your income and expenses, limiting debt, saving for the future, and building a healthy mindset concerning money. How to practice:

• Managing short/long-term financial goals
• Budgeting/cost-saving skills
• Having a working understanding of finances/taxes
• Avoiding unnecessary debts/paying bills and debts on time
• Planning for emergencies (savings fund)/ Retirement planning
• Understanding of our state of wealth
• Differentiating between needs and wants
• Charitable donations
• Adequate insurance coverage/benefit plans

This dimension focuses on recognizing creative abilities and finding ways to expand knowledge and skills and involves having curiosity about the world around you and being a lifelong learner. How to practice:

• Having a growth mindset
• Creative expression
• Developing short- and long-term goals
• Ability to think critically
• Curiosity
• Academic ability and integrity
• Determination to master new skills
• Having the capacity to ask questions
• Willingness to explore new ideas

This dimension focuses on personal satisfaction and enrichment from one’s work. This dimension is also about balancing your responsibilities – academics, work, extracurriculars, etc. while having time to do the things you enjoy. How to practice:

• Education/training
• Building relationships with peers/colleagues
• Contributing towards goal fulfillment
• Exploring opportunities to learn and be challenged
• Finding a sense of purpose and meaning
• Enjoying your field of study/career
• Volunteerism/social contributions
• Feeling a sense of value from instructors/supervisors/managers
• Meaningful work/employment

This dimension focuses on recognizing the need for physical activity, healthy food, and sleep. This dimension also involves seeking medical attention when needed, taking part in primary care/prevention screenings, and becoming aware of bad habits to change them. How to practice:

• Regular exercise
• Nutritious diet and drinking water
• Healthy sleep routines
• Personal hygiene
• Safe sex practices
• Safe alcohol consumption
• Smoking cessation
• Avoiding harmful habits and substances
• Avoiding unnecessary injury
• Recognizing and responding to illness and disease

This dimension focuses on developing a sense of connection, belonging, and a well-developed support system. This dimension includes your relationships with friends and family and how you are connected to and involved in the community. How to practice:

• Communication skills
• Capacity for connection/intimacy
• Managing interpersonal disputes
• Willingness to ask for help
• Ability to cultivate and maintain satisfying relationships
• Establishing a support network
• Caring for/encouraging others
• Being a strong team player or group partner
• Sharing appropriately
• Recognizing social cues/respectful behavior

This dimension focuses on clarifying your values and beliefs. This area also deals with how you create meaning in your life and define your purpose. How to practice:

• Find your guiding sense of purpose and meaning
• Alignment with one’s values/moral principles
• Belonging to something greater than oneself
• Spiritual practice/faith
• Capacity for forgiveness
• Optimism and hopefulness
• Idealism and altruism
• Compassion for others regardless of background
• Inner harmony, happiness, and peace
• Contributing to the greater good

• Standard Drink Sizes
  • A “standard drink” is any drink that contains about 0.6 fluid ounces or 14 grams of alcohol. Although standard drinks have different sizes, each contains about the same amount of alcohol and is considered one drink.
  • 
• Alcohol Poisoning
  • Alcohol poisoning happens when there is too much alcohol in the bloodstream. This causes areas of the brain that control basic life support to shut down.
  • Signs and symptoms of alcohol poisoning can be remembered with the ABCs:
    • Alert: Is the person unconscious? Are they alert and aware?
    • Breathing: Is their breathing slow or irregular?
    • Circulation: Is the skin color “off” or are their lips blue? Is their pulse rapid or too slow? Is their skin cold or clammy?
    • Doubt: Are you unsure if it’s an emergency? 
  • How to help:
    • Call 911 immediately and then Public Safety (386)-822-7300
    • Don’t let the person “sleep it off”
    • Stay with the person until help arrives
    • Turn them on their side to prevent choking on vomit
    • Do not give the person anything to eat or drink
    • Do not put them in a cold shower
• How to Party Responsibly
  • Plan your night out 
  • Set a drink limit and stick to that number
  • Eat before and while drinking
  • Pace yourself at 1 drink per hour, or space it out further
  • Sip your drink
  • Keep track of how much you consume
  • Avoid excessive drinking or binge drinking
  • Avoid shots and drinking games
  • Drink water/non-alcoholic beverages between alcoholic ones
  • Beware of unfamiliar drinks
  • Limit drinking on a hot day
  • Figure out your ride home before you go out
• BASICS
  • Brief Alcohol Screening and Intervention for College Students (BASICS) is a program that is designed to assist students in utilizing a risk-reduction approach and helping them examine their behavior in a non-judgmental environment. Some aspects of the program include helping students identify substance use strategies that work for them and helping them build skills to utilize in real-life settings.
  • BASICS takes place over two sessions and is free for any students interested in participating in the program. Contact Lauren Hancock if you’d like to participate in the program.
• Medical Amnesty Policy and Alcohol Policy

• What is cannabis/marijuana?
  • Cannabis refers to the family of plants called Cannabis sativa, which produce chemicals known as cannabinoids. Some plants produce cannabidiol (CBD), often referred to as hemp, which is often used for anxiety, stress relief, and nerve pain. Other plants produce tetrahydrocannabinol (THC), often referred to as marijuana, which gives people that “high” feeling.
• Impacts on the body
  • Relaxation, disinhibition, increased appetite, sedation, increased sociability
  • Effects on memory and learning
  • Difficulty in thinking and problem-solving
  • Hallucinations
  • Impaired judgment, reduced coordination
  • Distorted perception
  • Decreased blood pressure, increased heart rate, dizziness, nausea, tachycardia
  • Confusion, anxiety, paranoia, drowsiness
  • Respiratory ailments
• Follow these tips before taking a hit
  • Have more days that are cannabis-free – regular use can increase negative effects on your mind and body
  • Go easy on your lungs – if you smoke, take short, shallow breaths and exhale right away
  • Pace yourself, start low, and go slow – it takes seconds to minutes to feel the effects of cannabis, start with lower THC amounts
  • Stick to one drug at a time – using more than one drug at a time can lead to adverse side effects
  • Plan a safe ride – cannabis impairs your ability to drive safely, and effects can last 6-12 hours
• Is cannabis/marijuana addictive?
  • Yes – use can lead to the development of substance use disorder, a medical illness in which someone is unable to stop using a substance even though it causes health and/or social problems.
  • Research suggests that between 9-30 percent of those who use marijuana may develop some degree of marijuana use disorder. People who begin using marijuana before age 18 are 4-7 times more likely than adults to develop a marijuana use disorder.
  • Many people who use marijuana long-term and are trying to quit report mild withdrawal symptoms that make quitting difficult. These include:
    • Grouchiness
    • Sleeplessness
    • Decreased Appetite
    • Anxiety
    • Cravings
• Can you overdose on cannabis/marijuana?
  • An overdose occurs when a person uses enough of the drug to produce life-threatening symptoms or death. While there are no reports of teens or adults dying from marijuana use alone, some people who use marijuana can feel some very uncomfortable side effects, especially when using marijuana products with high THC levels. People have reported symptoms such as anxiety and paranoia, and in rare cases, an extreme psychotic reaction (which can include delusions and hallucinations) that can lead them to seek treatment in an emergency room.
  • While a psychotic reaction can occur following any method of use, emergency room responders have seen an increasing number of cases involving marijuana edibles. Some people (especially preteens and teens) who know very little about edibles don't realize that it takes longer for the body to feel marijuana’s effects when eaten rather than smoked. So, they consume more of the edible, trying to get high faster or thinking they haven't taken enough
• eCHECKUP
  • This system takes the information you provide to give personalized, in-depth feedback on your current cannabis/marijuana use. You can use your responses to meet with Lauren Hancock to discuss your use and ways to reduce or stop using.
• Medical Amnesty Policy and Cannabis Policy

• Cocaine is a highly addictive stimulant drug that has significant harmful effects on an individual’s overall well-being.
• Cocaine grants a user a quick, powerful wave of euphoria after use. Many first experiment with use in party settings. Be advised that these powerful stimulant effects may cause anxiety, panic attacks, heart attacks, strokes, bouts of violent behavior, and even overdose.
• Effects:
  • Short-term effects (can happen with a single use):
    • Constricted blood vessels
    • Dilated pupils
    • Nausea
    • Raised body temperature and blood pressure
    • Fast or irregular heartbeat
    • Tremors and muscle twitches
    • Restlessness
  • Long-term effects (can occur over time with repeated use):
    • Snorting: loss of smell, nosebleeds, frequent runny nose, and problems with swallowing
    • Smoking: cough, asthma, respiratory distress, and higher risk of infections like pneumonia
    • Consuming by mouth: severe bowel decay from reduced blood flow
    • Needle injection: higher risk for contracting HIV, hepatitis C, and other bloodborne diseases, skin or soft tissue infections, as well as scarring or collapsed veins
• Can you overdose on cocaine?
  • Yes – signs and symptoms include:
    • Extremely high blood pressure
    • Profuse sweating
    • Flushed skin
    • Racing and irregular heartbeat
    • Seizures
    • Tremors and muscle twitches
    • Rapid or shallow breathing
    • Chest pain
    • Extreme agitation and aggression
    • Confusion
    • Paranoia, which can lead to acute anger or fear responses
    • Visual and auditory hallucinations
• Medical Amnesty Policy and Drug Policy

• This class of drugs often works by trapping extra serotonin in your brain and activating uncommonly used connections between brain cells, causing a range of cognitive and emotional effects. Currently, in the US, these drugs have no known medical use and are illegal nationally. 
• Common hallucinogens include LSD/Acid, Psilocybin/Shrooms, Ecstasy/MDMA/Molly, Peyote, Ketamine, and PCP
• Effects:
  • Increased perspiration
  • Risk of dehydration
  • Dry mouth
  • Tension in muscles
  • Clenching of jaw
  • Increased heart rate and respiration
  • Nausea
  • Euphoria
  • Increased sensory sensitivity
  • Warped perception of time and space
  • Changes in the visual field
  • Enhanced colors
  • Seeing patterns where none exist
  • “Breathing” effect when looking at textures
  • Thought loops (cannot stop thinking about one thing/concept)
  • Mood changes/shifts
  • Paranoia
  • Anxiety
  • Ego death – acute perception of loss of one’s identity
• Can you overdose on hallucinogens?
  • It depends on the substance. Acid and Shrooms, on their own, cannot cause a fatal overdose. Other hallucinogens with stimulant or dissociative effects can cause a fatal overdose as the body’s organs are put under too much stress.
  • High doses of any hallucinogen can cause a condition called Hallucinogen Persisting Perception Disorder (HPPD). This disorder causes “flashbacks” to the trip and can continue to occur weeks to months after a heavy dose is ingested.
  • Notably, it is difficult to know whether a drug is purely comprised of one substance or cut with others, so an individual should ALWAYS show caution if deciding to experiment.
• Medical Amnesty Policy and Drug Policy

• Heroin is a painkiller derived from morphine, making it an opioid. It is very addictive and known to cause significant withdrawal symptoms.
• Effects:
  • Short-term effects:
    • Surge of pleasurable sensations, a “rush”
    • Skin flushing
    • Dry mouth
    • Heavy feeling in the extremities
    • Nausea, vomiting, and severe itching may also occur
    • Drowsiness
    • Clouded mind
    • Slowed heart rate and breathing
  • Long-term effects:
    • Changes to the physical structure and physiology of the brain
    • Restlessness
    • Muscle and bone pain
    • Insomnia
    • Diarrhea
    • Vomiting
    • Cold flashes
• Can you overdose on heroin?
  • Yes – signs and symptoms include:
    • Lack of breathing or shallow breathing
    • Slow and difficult breathing
    • Dry mouth
    • Tiny pupils
    • Discolored tongue
    • Low blood pressure
    • Weak pulse
    • Blue-tinted lips and nails
    • Lack of responsiveness
    • Confusion and disorientation
    • Drowsiness
    • Uncontrolled muscle movements
• Medical Amnesty Policy and Drug Policy

• Inhalants are substances, often found in household items, that produce chemical vapors with mind-altering effects. This class of drug is commonly misused given its accessibility. The legality of these substances, however, should not imply their use is not dangerous.
• Common inhalants include whippets (nitrous oxide) and poppers (amyl nitrites)
• Effects:
  • Once inhaled, these chemicals quickly enter the bloodstream through the lungs. Within seconds, they will enter the brain, giving users a high that lasts a few minutes. Inhalants’ effects are similar to an anesthetic – slowing down the body and mind and producing a numbing feeling. Unlike alcohol, these effects are produced by temporarily restricting the oxygen supply to the brain.
  • Short-term:
    • Stimulation/euphoria
    • Lack of coordination
    • Dizziness
    • Muscle relaxation
    • Changes in or loss of sensations in arms/legs
    • Loss of consciousness
    • Drowsiness
    • Lingering headaches
  • Long-term:
    • Irritability
    • Deterioration of vision
    • Damage to the central nervous system
    • Heart arrhythmia
    • Skin rash around the mouth
    • Tremors
    • Loss of sense of taste and smell
    • Kidney or liver damage
• Can you overdose on inhalants?
  • Yes – signs and symptoms include:
    • Irregular heartbeat
    • Chest pain
    • Nausea, vomiting, diarrhea
    • Hallucinations (seeing things that aren’t there)
    • Coma, blackout, or seizure
• Medical Amnesty Policy and Drug Policy

• Opioids, also referred to as narcotics, are powerful pain-reducing medications and are extremely addictive if misused. Opioids are claiming lives at a staggering rate, and overdoses from prescription opioids are reducing life expectancy in the United States.
• Common opioids include Oxycodone, Oxycontin, Morphine, Hydromorphone, and Opium.
• Effects:
  • Slowing of respiration and heart rate
  • Reduction of anxiety, tension, and aggression
  • Euphoria/numbness
  • Nausea/vomiting
  • Physical dependence
  • Flushed skin
  • Constipation
• What is misuse?
  • Taking medicine in a way or dose other than how it is prescribed by your physician
  • Taking another person’s medication
  • Taking the medication for reasons other than its prescribed purpose
• Can opioid misuse lead to substance use disorder?
  • Yes – continual misuse can cause someone to develop a higher tolerance of the drug, causing a need to use more frequently, eventually leading to substance use disorder.
• Can you overdose on opioids?
  • Yes – signs and symptoms include:
    • Constricted pupils
    • Cold, clammy skin
    • Slowed breathing or lack of breathing
    • Convulsions
    • Loss of consciousness
    • Extreme drowsiness
    • Slow heartbeat
    • Low blood pressure
    • Blue nails and lips
• Visit the Fronk Scholars for more information and resources for help. (link Fronk page)

Medical Amnesty Policy and Drug Policy

• Prescription stimulants are controlled substances that increase alertness and energy, speeding up mental and physical processes that create enhanced focus.
• Common stimulants include Adderall, Ritalin, Concerta, Vyvanse, and Dexedrine
• Effects:
  • The brain sees an increase in chemicals called dopamine and norepinephrine. Dopamine is responsible for the pleasure feeling you feel, while norepinephrine contributes to affecting blood vessels, blood pressure, heart rate, blood sugar, and breathing.
  • At high doses, prescription stimulants can lead to dangerously high body temperature, irregular heartbeat, heart failure, and seizures
  • Repeated misuse can lead to episodes of irritability, paranoia/anxiety, and even psychosis.
• What is misuse?
  • Taking medicine in a way or dose other than how it is prescribed by your physician
  • Taking another person’s medication
  • Taking the medication for reasons other than its prescribed purpose
• Can prescription stimulant misuse lead to substance use disorder?
  • Yes – continual misuse can cause someone to develop a higher tolerance of the drug, causing a need to use more frequently, eventually leading to substance use disorder.
• Can you overdose on stimulants?
  • Yes – signs and symptoms include:
    • Hot, flushed, or sweaty skin
    • Headaches
    • Chest pain
    • Unsteadiness
    • Rigid muscles, tremors or spasms
    • Uncontrolled movements or seizures
    • Difficulty breathing
    • Altered mental state
    • Sever agitation or panic
• Medical Amnesty Policy and Drug Policy

• Sedatives are a class of medications that inhibit brain activity, causing someone to become more relaxed, drowsy, and calm.
• Common sedatives include Xanax, Valium, Klonopin, and Ativan
• Effects:
  • Slurred speech
  • Poor concentration
  • Confusion
  • Headache
  • Light-headedness
  • Dizziness
  • Dry mouth
  • Problems with movement and memory
  • Lowered blood pressure
  • Slowed breathing
• What is misuse?
  • Taking medicine in a way or dose other than how it is prescribed by your physician
  • Taking another person’s medication
  • Taking the medication for reasons other than its prescribed purpose
• Can sedative misuse lead to substance use disorder?
  • Yes – continual misuse can cause someone to develop a higher tolerance of the drug, causing a need to use more frequently, eventually leading to substance use disorder.
• Can you overdose on sedatives?
  • Yes – signs and symptoms include
    • Extreme lethargy
    • Unconsciousness, or being difficult to arouse
    • Confusion
    • Dizziness
    • Poor coordination or shakiness
    • Agitation
    • High Anxiety
    • Hallucinations
    • Dramatic mood changes
    • Quick side-to-side eye movements (nystagmus)
    • Blurry vision
    • Slurred speech
    • Weak pulse or low blood pressure
    • Irregular or shallow breathing
• Medical Amnesty Policy and Drug Policy

• Nicotine is a highly addictive chemical found in tobacco and vaping products. Research has shown that it is as addictive as alcohol, heroin, and cocaine.
• Effects on the brain and body:
  • After smoking, nicotine is delivered to the brain within 7 seconds.
  • Nicotine can harm brain development, including attention, learning, and mood development, as well as changing the way brain cells connect to one another.
  • Nicotine exposes the individual to strong feelings of pleasure, which stem from the release of dopamine. This response tends to be the main reason why people become addicted to nicotine-based products.
  • Nicotine is known to have significant effects on the body, including the heart, lungs, and reproductive system, and general adverse effects include inflammation and decreased immune function.
  • Smoking while on hormonal birth control can lead to high blood pressure, blood clots, and stroke.
• Is vaping safer than cigarettes?
  • No – vaping and ENDS (electronic nicotine delivery system) products still contain carcinogens that adversely affect your health and have multiple negative associated outcomes, including decreased appetite, mood swings, increased heart rate, nausea, and increased risk of hypertension and cardiovascular disorders.
• Quitting
  • Quitting tobacco and nicotine products is hard, but it is so worth it. There are resources to help you!
  • Wellness and Recreation brings Northeast Florida AHEC to the Hollis Center twice a semester to host free quit classes. These classes are open to all members of the Stetson community.
  • Tips to quit can be found here:
    • American Heart Association
    • 31-Day Quit Calendar
    • How to Quit Smoking
• Stetson’s Smoke and Tobacco-Free Campus Policy
  • All forms of tobacco use are prohibited, including e-cigarettes and a variety of smokeless products, in Stetson buildings, structures, grounds, parking lots, and in university and personal vehicles while on Stetson grounds.

• Spread out meals
  • It’s important never to skip meals because you think you are too busy. Give your body energy throughout the day rather than having to cram it into one meal. Fuel your body by packing your meals to go or packing nutritious snacks.
• Snacking
  • Snacking on nutrient-dense foods gives you fuel throughout the day to keep your mind sharp and energy levels up. Not sure where to start? Here are a few healthy snack ideas:
    • Yogurt, fruit, and granola
    • Cheese sticks
    • Trail mix
    • Pretzels, bell peppers, or carrots with hummus
    • Guacamole with whole-grain crackers
    • Apples and peanut butter
    • Fresh fruit
    • Popcorn
    • Beef jerky
• What to drink?
  • A lot of drinks that are advertised as being healthy or good for you (like sports drinks, fruit juices, and iced teas) have a lot of added sugar. It’s best to always stick with water, and if you’re not the biggest fan, fruit-infused water is a great option.
  • Energy drinks are even worse for you, as they contain large amounts of caffeine, sugar, and other chemicals that are not FDA-approved.
• Cover all the food groups
  • It is important to vary what you eat throughout the day to get adequate nutrients. It’s important to pick foods that are rich in protein and simple sugars.
  • Fruits and vegetables
    • Fruits and vegetables should account for about 50% of your daily diet, focusing on whole fruits and varied vegetables. We also recommend buying seasonal produce, as this helps cut down the cost and varies what you eat throughout the year.
    • An easy way to vary your produce is to Eat the Rainbow! 
  • Grains
    • It is important to incorporate whole grains into your diet, as they are less processed and have more fiber. Simple things like having brown rice instead of white rice and adding oats and quinoa into your diet can help.
  • Protein
    • It’s important to vary your protein sources so your body gets more nutrients. If choosing to eat meat and poultry, aim for lean or low-fat cuts. If choosing seafood, try to have options that are higher in omega-3s, such as salmon and trout. If you are vegan or vegetarian, beans, lentils, nuts, seeds, and soy products are excellent protein sources.
  • Dairy
    • Dairy provides tons of important nutrients, including calcium, protein, vitamin D, zinc, and potassium (among many others). This includes milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt. If you are not consuming dairy products, calcium-fortified juices and milk, canned fish, tofu with calcium sulfate, and leafy greens can be good sources to consider.

• Food insecurity is a systemic issue that can happen to anyone any time. It is when someone can’t access the food they need to live their fullest life and includes skipping meals because they can’t afford to eat, eating less than they need because they can’t afford a full meal, feeling hungry but not being able to eat, not being able to afford to have a balanced meal, and not having money to get food.
• We are aware that not everyone has access to nutritious foods and are actively working to help students in need.
• Resources
  • Hatter Pantry – link to website
  • SNAP
    • What is SNAP?
      • SNAP stands for Supplemental Nutrition Assistance Program. This is a federally funded program that provides nutrition benefits to supplement the food budget of individuals who may not make enough money to eat healthy consistently.
    • Why should I apply for SNAP?
      • There are a lot of college students who experience food insecurity. The American Psychological Association found that students who were food insecure experienced significantly higher rates of depression, loneliness, and anxiety when compared with students who had reliable access to enough food. These factors influence overall well-being.
    • How do I apply for SNAP?
      • State of Florida’s SNAP website
      • SNAP agents are available Monday through Friday from 7 a.m. to 6 p.m.
    • How do I receive SNAP benefits?
      • SNAP benefits are delivered monthly through electronic debit (EBT) cards, which are used to purchase groceries at one of the more than 246,000 authorized retailers nationwide including gas station convenience stores, bodegas (small mom and pops stores), and farmers markets. These retailers include but are not limited to Publix, Walmart and Target.
    • Can I use SNAP as a student?
      • Students who are enrolled in college or other institutions of higher education at least half-time are eligible to apply. However, benefits are limited to those who are participating in a federally financed work-study program, are single parents enrolled full-time in college, or select other considerations. Please see SNAP's eligibility website for additional information about program eligibility.
    • Will my SNAP application affect my parent(s) or guardian(s)?
      • SNAP benefits are not taxable income, so they do not affect you or your parent or guardian. Students should not report the income of their parents if the parents do not live with the student.
    • How much assistance will I receive?
      • The maximum monthly assistance amounts are as follows:
      • Household of 1 is $192/month*
      • Household of 3 is $504/month
      • *Due to the COVID-19 Economic Relief Bill, the maximum monthly amount for a household of 1 is $234/month
    • Will using SNAP affect my taxes?
      • Food benefits don’t count as taxable income, so they won’t affect your taxes.
    • How do I know if my Expected Family Income(EFC) is 0?
      • You receive an Expected Family Contribution (EFC) after applying for financial aid. Your EFC is a number calculated using the information you report on your Free Application for Federal Student Aid (FAFSA) form. Your school uses your EFC to calculate how much financial aid you are eligible to receive. Your EFC is not the amount of money your family pays for your tuition, nor the amount of federal aid you receive. For more information about how EFC is calculated, visit StudentAid.gov.
      • There are several ways to check if you have an EFC of 0. You can find your EFC on your financial aid award letter from your school or on your Student Aid Report (SAR), which is mailed or emailed to you when you complete the FAFSA. If you do not have copies of these documents, you can ask your school’s financial aid department.
      • All students receiving the maximum Pell Grant for their enrollment status have an EFC of 0. However, there may be students who have an EFC of 0 but do not receive the maximum Pell Grant. Ask your school or contact Financial Aid to confirm your EFC of 0 if you do not receive the maximum Pell Grant.
    • How long can I use SNAP benefits?
      • If you are found eligible, you will receive a notice that tells you how long you will receive SNAP benefits; this is called your certification period. Before your certification period ends, you will receive another notice that says you must recertify to continue receiving benefits. Your local SNAP office will provide you with information about how to recertify.
    • What food can I buy with SNAP?
      • SNAP has an excellent guide you can follow.

Between assignments, exams, and social needs, college life can be pretty demanding, making some students put physical activity on the lower end of the to-do list. Physical activity isn’t just about your physical health though, it promotes the production of endorphins, our body’s natural mood elevators.

• It is recommended to get 30 minutes of aerobic activity per day and to do muscle-strengthening activities at least twice a week.
• Here are some great ways to get exercise on campus:
  • Don't drive to class! You can get across campus in 15 minutes or less.
  • Take stretch breaks! While studying, if a professor offers a break, and when you've been sitting for a long time.
  • Hop in the pool! Swimming is a great activity for everyone.
  • Play Intramural or Club Sports! Join a team to get your body moving and make new friends.
  • SOAR! Go on an adventure and spend some quality time outside, trying something new, and exploring.
  • Take a group fitness class! Have fun with your friends or make new ones while enjoying the Hollis Center.

• Sexuality is a normal and diverse aspect of human existence and, when approached consciously and safely, becomes a positive and fulfilling expression in our lives. Sexual health encompasses more than just sexual behavior. It includes body care, contraception, pleasure, relationships, communication, boundaries, sexual orientation and identity, reproduction, decision-making, and sensuality.
• Being sexually healthy includes:
  • Feeling good about yourself
  • Exploring what sex and sexuality means to you (and recognizing that this can change over time)
  • Engaging in sexual activity when you are ready
  • Creating a positive, respectful, and consensual environment
• Self-reflection questions:
  • Have I explored my sexual values and beliefs? If so, am I following those values and beliefs when it comes to sex?
  • Can I talk to my partner(s) about ___?
  • What type of barrier methods or other STI and pregnancy prevention methods do I need? It is important to account for allergies.
  • What behaviors do I like vs. don’t like?
  • What boundaries would I like to enforce in my sexual encounters?

Sex should be enjoyable. Safer sex means sexual contact when you and your partner(s) are ready. Any form of sex needs to be consensual, and you should feel respected and protected. This includes:

• Know where you stand personally on sex and sexuality
• Create your boundaries and stick to them
• Communicate your expectations openly with your partner(s) about sex, including giving and receiving consent
• Engage in sober sex
• Consistently and correctly use your barrier/contraceptive method of choice

• Knowing your STI (sexually transmitted infection) status is a critical step to stopping STI transmission. If you know you are infected, there are steps you can take to protect yourself and your partner(s). If you are sexually active, it is important to get tested regularly, and it’s important for short- and long-term health.
• Why is it important to prevent STIs?
  • While many STIs can be cured or treated with medication, they can cause severe health issues if left untreated (including infertility, cancer, and more).
    • Bacterial STIs (such as Chlamydia and Gonorrhea) and parasitic STIs (such as Trichomoniasis) can be treated with antibiotics.
    • Viral STIs (Herpes, HPV, HIV, and Hepatitis) cannot be cured but can be managed with proper medication.
  • STIs can be transmitted through oral, anal, and vaginal sex as well as sin-to-skin contact, so it’s important to use protection for any sexual act.
  • One in two sexually active people will contract an STI before the age of 25.
  • Many STIs first appear without symptoms, this is why it’s important to use protection and get regular STI tests performed.
• Protecting yourself
  • Abstinence is only 100% effective way (so not having sex)
  • Barrier methods are devices that serve as a physical barrier(s) between sperm & egg (pregnancy) and/or foreign pathogens (STIs) when having sex.
    • Male & female condoms
    • Dental dams
    • Diaphragm
    • Cervical caps
  • Use lube to make the barrier method use feel better and also to reduce the chance that the barrier method will tear or break.

• It is important to get STI testing performed at least once a year and with each new sexual partner.
• Health Service
  • STI testing is provided at Health Service and is charged through your health insurance or at discounted self-pay rates
  • Health Services can screen for all STIs
    • HIV and Syphilis are done with bloodwork tests
    • Gonorrhea and Chlamydia are done by swab or urine tests
  • Call Health Service at 386-822-8150 to make an appointment
• CAN Community Health
  • The WELL Team sponsors CAN Community Health at the Hollis Center every month during the academic year
  • All testing is provided at no cost 
  • CAN screens for:
    • Chlamydia
    • Gonorrhea
    • HIV
    • Syphilis
    • Herpes
  • Testing takes place in the Hollis Center
    • Dates for the fall semester are TBA
• Rising Against All Odds (RAAO)
  • The Center for Community Engagement sponsors RAAO on campus throughout the semester
  • All testing is provided at no cost 
  • RAAO screens for:
    • HIV
  • Testing takes place in the Faculty Lounge in the CUB from 1:30-4:30 pm
    • September 19, 2024
    • October 17, 2024
    • November 21, 2024

• Condoms are 98% effective at preventing STIs and pregnancy when used properly.
• There are free condoms available on campus. Locations:
  • Health Service
  • Hollis Center
    • The front desk has condom kits (external and internal)
    • The back desk has the condom kit bar (make your own kits)
• How to use condoms:
  • External condoms (previously referred to as male condoms)
  • Internal condoms (previously referred to as female condoms)

• Sleep impacts your daily life and academic success. Getting a good night’s rest helps improve your energy, boosts your mood, helps your immune health, promotes memory consolidation, and affects your processing speed, judgment, and decision-making.
• What is sleep hygiene?
  • Sleep hygiene is a combination of habits that are designed to help promote quality sleep. These habits help you wake up refreshed and feel ready to face the day. Some signs of poor sleep hygiene include:
    • Trouble falling asleep
    • Waking up throughout the night
    • Feeling sleepy during the day

• Healthy Sleep Habits

• • Get 7-9 hours of sleep each night
  • Go to sleep and wake up around the same time each day
  • Nap for only 30 minutes

• Calming Bedroom
  • A calm bedroom environment can make it easier to relax
    • Dark: dim lights, turn off electronics, and wear eye masks
    • Cool: quality sleep occurs between 66 and 70 degrees
    • Quiet: turn off outside sounds or use a white noise machine
• Alcohol, Tobacco, and Caffeine

• • Avoid alcohol and nicotine within 2 hours of bedtime
  • Avoid caffeine within 6 hours of bedtime
  • Avoid the use of cannabis/marijuana – even though it makes you drowsy, it impairs sleep quality

• Diet

• • A sleep-friendly diet includes a variety of foods, with plenty of protein and fiber
  • Try to avoid large, heavy meals and refined carbohydrates

• Get moving!

• • Regular physical activity helps your body improve sleep quality, try to get 30-60 minutes of exercise a day.
  • Close to bedtime, try yoga and other forms of breathing or stretching exercises to naturally encourage relaxation
  • Keep vigorous exercise to at least 2-3 before bedtime
• Sleep Kits are available at the back desk in the Hollis Center! Our kits include:
  • One eye mask
  • One set of earplugs
  • One tea bag