Before you leave campus  

• Trust yourself. You are the expert on your needs and the interactions you want to have with people. Only you know what is best for you, and it’s your decision about what to share, with whom you share it, and how much you share about your experiences and feelings. If going home is unsafe for you, consider staying on campus or in Madison. You might also consider going somewhere else, like a friend’s home.  
• Make a plan. Consider who will be at social get-togethers and establish boundaries ahead of time for when to leave. Develop a plan for transportation if you think may want to leave – like having other places to go and having cash on hand if you need to leave unexpectedly. If you aren’t able to leave, create a plan for being safe in your own space (a bedroom, outside on a walk).
• Talk with your support system. Identify a person you trust and talk to them about their capacity to support you in the coming weeks. Perhaps you’d like them to answer your calls at a certain time, or check in with you over text every day. Whether they are with you in-person or only available over text or a phone call, this conversation can give you a safe outlet if you need a friend’s support.   
• Know that support is available. Even when you are away from campus, support is still available. 
  • UHS  Survivor Services has advocates who can help create a safety plan in advance – you can reach them at 608-265-5600 (option 3). You can reach them during business hours at 608-265-5600 (option 3) or self-schedule in the MyUHS app. 
  • MHS has partnered with Uwill to expand access to flexible, no cost, virtual counseling available for students. This includes: appointments that are typically available within 24 hours; services available via video, phone, chat, and messaging; evening and weekend availability; and access for students located outside of the state of Wisconsin.
  • The Dane County Rape Crisis Center has a free, 24/7 hotline that you can access by calling 608-251-7273.
  • The National Domestic Violence hotline is available at 1-800-799-SAFE (7233).  
• Be proactive about setting up mental health appointments. If you know that the holidays are triggering or stressful, set up some appointments with your therapist in advance, rather than after the fact. 

During the break  

• Healing looks different for everyone. Take small steps to promote your happiness and well-being. For example, if you plan to see friends and/or family, but do not feel supported or find yourself feeling unsafe, have a back-up plan that prioritizes your sense of well-being, such as watching a movie, finding ways to move your body, or connecting with nature.
• If you or your loved ones celebrate the holidays during the academic break, pressure to feel “happy” and “festive” can be especially prominent. OptionB is a website dedicated to creating small moments of self-care and connection for both yourself and for your support system.  
• Do things that make you feel safe and in control. UHS has free, online streaming services for your personal and mental wellbeing. Guided relaxation exercises are available for students as well.     

If a family member is/was the abuser:  

• Keep yourself safe. If you think an environment will be dangerous to you, make alternative plans—even if it defies social expectations.  
• If you know that your immediate safety can be ensured, but a perpetrator is present, do not go alone. Go with a family member or friend that you trust, or be ready to call/text someone you trust. You can also share your phone location on apps like Find My Friends and keep important items with trusted individuals.  
• If possible, try to go into environments with at least a few coping mechanisms that make you feel safe. Things like texting a friend, scrolling social media, or watching videos can help you feel connected to the larger world around you.  
• You have permission to not “make nice” or be gracious with your abuser for the sake of their comfort or the comfort of others.  

If your friends or family don’t believe or support you:  

• While it may seem like family comes before everything when you return home, you are worth prioritizing your wellbeing.
• Remember that harmful, unsupportive, or insensitive behaviors and words of your friends or family is not your problem—it’s theirs. You are deserving of love, support and protection.  

When you get back to campus  

Support and resources are available to you, including the confidential services offered by UHS. Survivor Services provides free, confidential advocacy, mental health, and medical services (including forensic nurse exams) to UW–Madison student survivors of sexual assault, dating violence, domestic violence, sexual harassment, sexual exploitation, and/or stalking.

Advocates are available to assist with accommodations, information about rights and reporting options, accompaniments, referrals, and consultations. If you would like to speak with an advocate, call 608-265-5600 (option 3), schedule an appointment via MyUHS, or email survivorservices@uhs.wisc.edu.

Think of it like this: Nutrition is just one spoke that’s coming out of the hub, along with sleep and exercise, which may seem unrelated to nutrition, but are connected. Then, you can think of wellness as the hub. “Stress and eating right and moving your body, making time for sleep – all of those things are equally important,” Bosscher says. And while it can be hard to be an A+ student in all areas of wellness, working to improve just one will naturally aid the others.

If you’re looking to continue this semester strong, or start new wellness goals, UHS providers have tips for you.

Sleep

Within a busy schedule, sleep is often the first task to go. Wellness provider Tamar Kelson says students slowly start stripping away an hour or two of sleep, until it’s unhealthy. But Kelson says getting a good night’s sleep is necessary to a good memory, and therefore good grades. “Try to be consistent about it,” she says. “People do better if they go to bed roughly at the same time and get up roughly at the same time.”

If you feel there’s room for improvement, check your current patterns of sleep, and see what you’d like to change. Getting a traditional eight hours of sleep is good, but following your natural sleep cycle is even better. That means you want to aim for six, seven-and-a-half or nine hours of sleep a night. Learn more in our video:

https://www.facebook.com/UHSMadison/videos/314687079248161/?t=0

Exercise

Like sleep, exercise is easy to push off. In a student’s busy schedule, there isn’t always time to go to a recreation facility, in which case you should try to incorporate exercise into your daily schedule.

“Even when it feels like you can’t go to the Nat for a 45-minute workout, you may be able to add 10 extra minutes of walking in a day or walking fast for a block,” Kelson says. For example, instead of taking the elevator, take the stairs. Or walk to class instead of taking the bus. Even walking up Bascom Hill once a day is a small workout. “There are simple ways you can add exercise to your everyday life.”

Diet

The best dieting plan is no diet at all, says Bosscher. Restricting your food intake and cutting out major food groups isn’t healthy, especially because you might end up binging later. “Let go of any weight goal that you may have. That can knock you off your path of setting realistic goals.” Bosscher doesn’t recommend focusing on your BMI because “it’s not an equation that takes into account muscle mass or genetics.”

One way to make changes to your diet is by adding vegetables to the foods you already eat. So, if you choose to eat mac n’ cheese, add peas. Or if you buy a frozen pizza, add a small amount of vegetables. “It’s not this huge swap of a French fry for stick of celery.”

Restriction is not the key, and you should be eating every three to five hours or when you feel hungry. “Try to pause and listen to what your body is saying,” Bosscher says. If that means you’re eating six small meals a day instead of three regular meals, that’s okay.

Be patient with yourself as you’re experimenting. Not everything will happen perfectly, and it’s okay to make mistakes. If you do find yourself feeling unsatisfied after a meal, try adding a protein, fat, sugar, or carbohydrate (whichever you were lacking). “Don’t just sit down and only eat vegetables,” Bosscher says. In fact, adding foods like proteins or fats can improve your blood sugar.

Signs of restriction or fear of adding higher-calorie food groups could be the result of an eating disorder. Bosscher says eating disorders are common in college-aged students, and there’s no shame in asking for help. UHS offers services for students who would like to talk about their eating habits.

At the end of the day…

You can’t literally control your weight, but you can control your behavior. Set S.M.A.R.T. goals, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying, “I’m going to eat more fruit,” try a goal such as, “I’m going to add one serving of fruit to my breakfasts, five days a week.”

Creating habits can take up to 21 days, so be patient. “Perfectionism is a problem for a lot of people [and] it teaches us all or none thinking,” Kelson says. Making mistakes becomes an opportunity to learn and reflect on how you can do better. “It’s always okay to start over again.”

If you’re interested in talking with a UHS provider on how to improve wellness and nutritional goals, set up an Access Appointment at your MyUHS, or call UHS at 608-265-5600.

Written by Emilie Burditt, UHS Communications Assistant

Check out some of our favorite summer spots and activities to find a space that works best for you in reconnecting with your well-being this summer.

UW-Madison Arboretum
 Frolic through Curtis Prairie, stay cool in the shade of Lost City Forest, or snap some Instagram-worthy photos of what’s in bloom in Longenecker Horticultural Gardens. Pro tip: go at golden hour (around 5 p.m. – 6 p.m.), find a bench under your favorite tree, and enjoy watching the sunset.

Outdoor UW Rentals
Choose from paddleboards, single and tandem kayaks, or canoes to venture onto Lake Mendota and check out the scenery. Students can rent a vessel for $12/hour and enjoy up close and personal lake views. Just make sure not to forget sunscreen, life jacket, and water!

Lake Monona Loop
Grab some friends and get pedaling! This 12.2 mile loop around Lake Monona takes recreational bikers about one hour and fifteen minutes to complete. Pack snacks and water and take a breather at a rest area along the way (we recommend Winnequah Park).

Dane County Farmers’ Market
A Madison classic: the Farmers Market is the place to go for fresh, local, and nutritional food. Taking place every Saturday from 6:15 am- 1:45 pm on The Square, this can be a great time for you to collect ingredients for new recipes or try a vegetable for the first time, like ramps.

Concerts on the Square
Pack a picnic, bring a blanket, and stake out a spot on the lawn of the Capitol for a chance to decompress with an evening of music. Weather permitting, concerts take place on Wednesdays, June 26 through July 31.

Whatever you choose to do to reconnect with your well-being, make the most of your summer in Madison; make sure not to take this bustling, beautiful city for granted.

Written by Allison Chang, UHS Marketing & Communications
Photos by Katie Piel, UHS Marketing & Communications