The Beach Balance Newsletter is emailed to subscribers monthly by the SRWC Wellness Team and aims to inform students about our upcoming wellness programs and events. Check out current and past newsletter articles below, and don’t forget to subscribe!

Monthly Challenge	Nutrition In a Minute
December: Meditate twice per week Our theme this month is managing stress and finding ways to decompress during this holiday season. We challenge you to meditate at least 2 days per week during the month of December. If you complete the challenge, you will be included in an opportunity drawing for a Beach Balance gift bag. FIND OUT MORE ABOUT THE CHALLENGE HERE	December: Brain Foods Fuel your brain before finals with brain foods! Studies have shown that omega-3 fatty acids have a positive effect on brain activity. The brain uses fats as a major fuel source, as well as carbohydrates. Caffeine has also been shown to contribute to brain function and focus. Caffeine can come from natural sources such as cocoa, coffee beans and tea. Other examples of brain foods are: avocados, flax seeds, apples, blueberries, chocolate (contains caffeine), walnuts, salmon, tuna and other fish. Try incorporating these brains foods into your next study session! FIND THE FULL RECIPE HERE!

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Wellness Corner

December: Stress Less
By: Meghan Artia, Beach Balance Graduate Assistant

With the holidays approaching and fall semester coming to a close, we may be experiencing higher levels of stress. Stress can appear in a variety of forms, and it is important to be able to identify when we may be experiencing these feelings.

Stress can be defined as an increased demand placed on the brain or physical body. Many individuals start to feel stressed when multiple demands are placed on them at the same time. Negative stress can prevent individuals from feeling and performing their best - whether it be mentally, physically or emotionally. While the feeling of stress may be overwhelming, there are techniques you can use to manage the stress you may have in your life!

Self-care is taking time out to care for yourself and simply being mindful of your own needs. Self-care can come in a variety of forms and does not have to be a grand event. Even taking five to 30 minutes out of your day to relax, meditate and live a more balanced life counts as a form of self-care. Regularly practicing self-care techniques can help with reducing stress while creating feelings of calmness and a sense of control. Essentially, taking some time for yourself can give you renewed energy, which we all can use. Make sure to take some time for yourself, set boundaries if you need to and remember that your needs are important too.

Techniques to Manage Stress:

• Exercise: Working out regularly is a great way to relax one's body and mind, while improving your overall mood!
• Relax Your Muscles: This can be done in the form of stretching, taking a hot bath or shower, receiving a massage and/or getting a good night's sleep. Research shows that getting a massage reduces stress and anxiety by lowering your adrenaline hormones.
• Deep Breathing: Research shows that deep belly breathing stimulates our vagus nerve, which triggers our body's relaxation response. Incorporate exercises like Box Breathing into your daily routine to reduce stress.
• Make self-care a priority: Self-care can come in many forms including cooking, creating art, giving yourself a facial or catching up on a favorite TV show. Take time to do what you enjoy the most!

It is time to take care of your stress and relax. Let's finish the semester with a bang and make stressing less a priority.

• October: Self-care and Investing Time in Yourself

  By: Darlene Gonzalez, Beach Balance Assistant

  We live in a world where everyone is usually go, go, go. It can feel as if you have no time for yourself when focusing on school, work, relationships and family (just to name a few). The current pandemic has forced many of us to adjust our “normal” routine, which has allowed many of us to slow down. Although the change has not been the easiest, it's reminded us of the importance of allowing ourselves to have some self-care time without feeling selfish for it.

  What is self-care exactly?

  Self-care is taking time out to care for yourself and simply being mindful of your own needs. Self-care can come in a variety of forms and does not have to be a grand event. Even taking five to 30 minutes out of your day to relax, meditate and live a more balanced life counts as a form of self-care. Regularly practicing self-care techniques can help with reducing stress while creating feelings of calmness and a sense of control. Essentially, taking some time for yourself can give you renewed energy, which we all can use. Make sure to take some time for yourself, set boundaries if you need to and remember that your needs are important too.

  Here are some tips for practicing self-care:

  • Five minutes: take a few breaths, stretch your body, listen to your favorite song, make a gratitude list, say affirmations that ground you.
  • 15 minutes: meditate on your purpose, read a chapter of a book, journal out your thoughts.
  • 30 minutes: take a walk outside, cook a new recipe, get crafty with DIY projects, talk to someone you haven’t seen in a while.