image that reads Wellness.

Wellness Week

Nov. 29 – Dec. 2, 2021

Wellness programs are good at helping people adopt and maintain healthy behaviors.

We hope to provide you with a myriad of skills, motivation, and social support, to remind you that sustaining healthy behaviors are beneficial and important as law school can be stressful, not only during exams, but through the year.

Check out several things - both on campus and on your own – that you can do to help maintain a healthy school/life balance.  Remember, we are here for you and thinking of you - now and throughout your time with us!

Support is Always Here

Law school can be a very stressful period. So whether it's our Student Affairs or UB's Counseling Services, there are services and people here to help you.

Visit Counseling Services at the Law School to discover services are available to law students, such as UB Counseling Services (UBCS), Buffalo-area community services, and external resources.

Erie County Bar Foundation Logo.

Brought to you in part by the Erie County Bar Foundation.

Raffle & Coffee
Wellness Week kicks off with a a daily raffle! Brought to you by your mandatory student activity fees, SBA is holding a random daily raffle during Wellness Week. Each day, three lucky students - one winner per class - will be announced in the Class Facebook Groups and a recap of winners will be posted in Thursday’s SIP Digest.

Be sure to stop by the Doran Student Lounge and grab a cup of coffee (or tea) all week long while supplies last.

  • Did you know that taking a big whiff of your morning coffee or tea before you drink it can be enough to help reduce your stress levels?
bowl of healthy vegetables.

Eat Well - Live Well

Monday, Nov. 29 - Get your healthy snacks

  • Healthy Monday Morning Snacks
    9:00 a.m., Doran Student Lounge
  • Smart Food Popcorn & Snack Give-A-Way
    11:00 a.m. – 1:00 p.m., O’Brian Lobby

Helping Others Eat
Did you know that UB offer’s Blue Table, a virtual food pantry service for UB students who do not have access to food.

To help stock Blue Table's pantry, all week long we are collecting healthy food items. Collection bins for food donations will be located in the Doran Student Lounge and Law Library Reference Desk.

Items to donate:

  • Fruits & Vegetables: fruit (canned/cups), vegetables, (canned), soup/stew/chili
  • Grains: pasta, rice or quinoa, rice noodles, cereal, granola bars, crackers
  • Proteins: beans/lentils (canned/dry), nuts, peanut butter, chicken (canned/pouch), tuna (canned/pouch)
  • Mixes/Instant Meals: macaroni and cheese, pasta/ravioli (canned), oatmeal
  • Sauces: tomato sauce

Are you looking to eat better? Consider freezing meals and visit these websites to get some healthy meal ideas:

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Care for Your Body

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Add exercise to your weekly habits
Moving your body on a regular basis balances the nervous system and increases blood circulation, helping to flush out stress hormones. Even a daily 20-minute walk makes a difference.

Yoga can help reduce stress because it promotes relaxation. Yoga can benefit three aspects of ourselves that are often affected by stress: our body, mind, and breathing. You don't have to wait to feel stressed out to do yoga, and you shouldn't! 

Free Yoga: Yoga with Adriene or download the Daily Yoga app.

Feeling competitive? Want to track your physical activity? Download these free GPS tracker apps: Map My Walk and Map My Run.

As with any exercise program, any physical exercise may pose some potential risks.  Overexertion and dehydration may cause injury. It is the participant’s responsibility to check with a medical provider before engaging in any physical activity.

Get plenty of sleep
Your body doesn’t tolerate stress as well as it could if you get less than seven to eight hours of sleep. If stress keeps you up at night, address the cause and consider adding meditation into your day to make up for the lost z’s.

Check out the Sleep Diary app with journal and reminders

Stay #UBHealthy
Good nutrition is critical to your health. By eating regular and healthy meals, you are giving your body the fuel it needs to work properly – most especially when studying for exams.

Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Well-nourished bodies cope better, so start with a good breakfast, add more organic fruits and vegetables, avoid processed foods and sugar, and drink more water.

image of a lotus flower.

Mental Health & Mindfulness

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Meditation can produce a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being.

Here are some helpful resources to help ease your mind:

Destress by watching animals
Pets - especially dogs and cats - can reduce stress, anxiety, and depression, ease loneliness, encourage exercise and playfulness, and even improve your cardiovascular health. Don’t have a pet at home? Why not bring a smile to your face with animal cams? Check out these suggestions:

Take a mental break!
A relaxing break can help to facilitate mental and memory recovery. A relaxing or fun break can help to reset your mood, thereby promoting positive well-being and reducing stress.

Listen to music
Whether it’s rock, blues, pop, country, jazz or classical, studies show that listening to music can benefit overall well-being, help regulate emotions, and create happiness and relaxation in everyday life.

Complete a brainteaser
Visit Mind Games to solve a puzzle, crossword, or Sudoku. The focus you devote to these brain-teasing activities can take your mind off your worries and gives your brain a problem that has a clearer solution.

Create something
Draw, paint, knit, write, cook – do any activity that helps you express your creative flair. Try “Happy ColorTM” free color by number app in the Apple or Google Play store.

Salute the sun
The sun is a great source of Vitamin D (careful of UVB rays). Vitamin D is a unique vitamin that most people don’t get enough of. Find a sunny spot, close your eyes and lift your face towards the sun. Take slow deep breaths. Sit calmly for 10 to 15 minutes.

Be grateful
Try and write down the things in life that you’re grateful for. You can even do it each day. It can help keep your mind focused on being positive and when you face a difficult situation you can reevaluate those things in your life you are truly grateful for.  You can also do this with a collection of photos that bring you joy.

Connect with supportive people
Talking face to face – even virtually - with another person releases hormones that reduce stress. Lean on those good listeners in your life.