Extended Wellness Weekend
A page within Student Life
What should I know?
Wellness Weekend is October 13-15, 2023. There will be no classes on Friday, October 13, with the exception of labs and classes that only meet on Fridays, and no due dates for exams, papers, and other assignments from Friday, October 15 to Monday, October 16. Learn more here.
What should I do?
Wellness Weekend is the perfect opportunity dedicate a little extra time to your health and wellbeing. And because "wellness" can mean different things to different people, students may choose to spend their Wellness Weekends in different ways. Here are some ideas!
- Dedicate time to your mental health by practicing stress management techniques, exploring mindfulness, or seeking support
- Enhance your physical wellness by trying a new form of exercise, taking a break from alcohol or other substances, or making a healthy meal
- Support your academic and career wellbeing by getting caught up assignments or exploring new opportunities
- Celebrate your spiritual wellness by attending a religious service or taking a mindful nature walk
Wellness Wheel
Emotional
Emotional expanders
- Human Resources
- Retirement and savings plans
- Medical, dental, and vision insurance
- Life and accident insurance
- Leave benefits
- The employee assistance program is a free, confidential service to UWL employees, their dependents, and anyone living in their household.
Physical
Expanders
- Human Resources
- Retirement and savings plans
- Medical, dental, and vision insurance
- Life and accident insurance
- Leave benefits
- Dining and catering information
- What’s on the menu?
- Mealplans for staff and faculty
- The employee assistance program is a free, confidential service to UWL employees, their dependents, and anyone living in their household.
- Outdoor Equipment Rental; Outdoor Resource Library: maps, guide books, instruction and periodicals; Outdoor Equipment purchasing advice; Outdoor Trips and Clinics; Outdoor skills training; Lectures and Seminars; Green Bike Rental Program
- Membership includes: access to the REC Strength Center, track-side cardiovascular and strength equipment, 200 meter track, courts, climbing wall, racquetball courts, multipurpose room, and conditioning room; access to the Mitchell Hall pool; reduced rental and trip rates at the Outdoor Connection; ability to sponsor guests (up to 3 per visit) for appropriate guest fee; eligibility to play intramural sports; eligibility to utilize personal training services; ability to participate in family weekends
- Avoid ‘busy times’ by following the live counts for the fitness center
- StayWell is an independent provider of health promotion programs and services. StayWell specializes in helping organizations improve the health and well-being of their participants. Since 1978 StayWell has designed and managed programs for employers throughout the United States.
The StayWell wellness portal is available to employees, retirees and their spouses enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs. Access is based on the effective dates of your health insurance coverage. The StayWell wellness portal is not available to children or other dependents of the employee enrolled in State of Wisconsin Group Health Insurance Program. The services available to you through StayWell, including individual confidential health coaching and all of the tools in the portal, are provided at no cost to you
To access your StayWell Portal, click here.
- The $150 Well Wisconsin Incentive is the uniform wellness incentive available to employees, retirees and their spouses currently enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs.
Complete a health screening, the StayWell health assessment, and a StayWell well-being activity to earn the $150 gift card. You can complete these steps via your StayWell wellness portal account
Click here to be redirected to the StayWell portal
Financial
Expanders
- Human Resources
- Retirement and savings plans
- Medical, dental, and vision insurance
- Life and accident insurance
- Leave benefits
- Tuition reimbursement is available to all Academic Staff and Faculty who hold budgeted appointments of half time or greater and University Staff employees who hold project appointments or appointments with an expectation of continued employment. See full information here: Employee education assistance policy
- The employee assistance program is a free, confidential service to UWL employees, their dependents, and anyone living in their household.
- In addition to retirement & savings plans benefits, UWL employees have access to financial planning vendors associated with the UW Tax-Sheltered Annuity (TSA), i.e., 403(b) program: TIAA, Fidelity Investments , and Rowe Price
- UWL employees can also utilize direct deposit from their payroll to contribute to Edvest (Wisconsin’s 529 College Savings Plan).
- Additional resources for financial wellness are available through ETF
Spiritual
Spiritual expanders
- Dining and catering information
- What’s on the menu?
- Mealplans for staff and faculty
- Human Resources
- Retirement and savings plans
- Medical, dental, and vision insurance
- Life and accident insurance
- Leave benefits
- The employee assistance program is a free, confidential service to UWL employees, their dependents, and anyone living in their household.
Social & cultural
Expanders
Ticket information with faculty/staff discounts: https://uwlathletics.com/documents/2018/8/10/Ticket_Information_2018_19.pdf
- CAB provides cultural, educational and entertaining events for UW - La Crosse students, community, faculty and staff.
- CAB Events- free movies, performances and speakers
- Books and media borrowing privileges for staff and faculty.
- Equipment borrowing privileges for staff and faculty.
- Outdoor Equipment Rental; Outdoor Resource Library: maps, guide books, instruction and periodicals; Outdoor Equipment purchasing advice; Outdoor Trips and Clinics; Outdoor skills training; Lectures and Seminars; Green Bike Rental Program
Environmental
Expanders
- UWL has a legal and financial obligation to provide and maintain a safe and healthful environment for our employees, students, guests, and residents of the community. Implementation of the Environmental Health and Safety Program is intended to achieve this goal.
Career & academic
Expanders
- Tuition reimbursement is available to all Academic Staff and Faculty who hold budgeted appointments of half time or greater and University Staff employees who hold project appointments or appointments with an expectation of continued employment. See full information here: Employee education assistance policy
- Graduate & Extended Learning can work with you to develop educational programs (both credit and non-credit) that enable individuals to earn degrees and certificates, meet licensure requirements, accomplish professional goals, participate in conferences, and pursue leisure and academic interests.
- Financial support for University Staff professional development through the University Staff Professional Development Grant
- Financial support for Academic Staff professional development through the Academic Staff Professional Development Program
- Professional development opportunities related to Equity & Affirmative Action
- Professional development opportunities within Campus Climate including cultural humility trainings, teach-ins, and RISE UP (click ‘Educational Outreach’)
- Faculty development grants for faculty and instructional academic staff and projects intended to improve teaching and learning
- Employee training and supervisor training through human resources
Emotional Wellness
Emotional Wellness
Emotional wellness involves the ability to share and understand your feelings. This includes feelings of fear, anger, sadness, stress, disgust, hope, love, joy, happiness, and more. Emotional wellness is a component of mental health along with psychological and social wellbeing. Mental health is how we think, feel, and act.
Components of Emotional Wellness:
- Sense of well-being: recognizing and appropriately expressing a wide range of emotions
- Awareness: recognizing your feelings, as well as the feelings of others
- Acceptance: understanding the normality of human emotion and realistically assessing personal abilities and limitations
- Management: managing or coping with personal feelings and knowing how to seek support when necessary
Practicing Emotional Wellness:
- Mindfulness
- Self-reflection
- Affirmations
- Self-care
Campus Resources:
- Counseling & Testing Center (2106 Centennial Hall; 608.785.8073)
The Counseling & Testing Center offers group & short-term individual counseling and consultation services for UWL students. Services can help students recognize, express, and cope with feelings and develop an action plan to address problems. Urgent care services are available Monday – Friday, 12:00pm - 4:00pm to support students experiencing a mental health crisis. - Office of Student Life (149 Graff Main Hall; 608.785.8062)
The Student Life Office provides advising and referral services, communication with faculty regarding student absences, conflict resolution, and legal services. Staff at the Student Life Office can help advocate for you if you are experiencing emotional health problems. The Student Life Office also oversees withdrawals from the university. - Pride Center (2218 Student Union; pridecenter@uwlax.edu)
The Pride Center fosters a safe environment for LGBTQ+ students, faculty, and staff; educates the campus and community; and advocates for student success and inclusivity. Staff at the Pride Center can support emotional wellness for LGBTQ+ individuals. - Violence Prevention (149 Graff Main Hall; 608.785.8062)
UW-La Crosse recognizes that violence in any form can interfere with the ability to work and learn in our community. Someone who experiences sexual assault, violence or abuse in a relationship, or stalking often finds that they have difficulty focusing on work or on their studies. UWL's Violence Prevention Specialist is here to assist individuals with advocacy, information, and support, so that they can make informed choices about the options available to them in these situations. Services are free, confidential, and available to all UWL students, faculty, and staff members. - Office of Multicultural Student Services (1101 Centennial Hall; 608.785.8225)
OMSS provides services for UWL multicultural students, including leadership, advocacy, advising, programming, and support. Staff at OMSS can support your emotional health by promoting human understanding, shared values, and respect for individual differences and similarities. - Kognito: At-Risk Mental Health Training for Students (149 Graff Main Hall; 608.785.8062) Kognito is an online simulation designed to help users practice conversations about mental health. The AI technology helps UWL faculty, staff, and students create a safer and more supportive campus by learning what to say in real life. To access this free resource, please click on the link above.
- UW Mental Health Support 24/7 (call or text 888.531.2142 for student-focused emotional support)
Community Resources:
- Suicide and Crisis Lifeline: 988
- Call or text for 24/7 free and confidential support
- La Crosse County Crisis Services: 608.784.4357
- Local mental health support and evaluation of risk via phone and/or in person
- Great Rivers 211 Helpline: 211 or 800.362.8255
- Local support and help in connecting with resources for meeting basic needs
Physical Wellness
Physical Wellness
Physical wellness is multidimensional and looks different for different people. Optimal physical wellness is a state of health and well-being that includes a properly functioning body free from disease. Taking care of your physical wellness requires physical activity, proper nutrition, avoiding misuse of alcohol and other substances, taking care of one's sexual health, getting enough sleep, utilizing professional medical attention when needed, and taking steps to prevent injury.
Components of Physical Wellness:
- Fitness
- Nutrition
- Substance use
- Sexual health
- Sleep
- Medical self-care
Practicing Physical Wellness:
- Physical activity
- Nutrition and mindful eating
- Safe sexual practices
- Responsible drinking
Components of Physical Wellness
Physical activity is vital for maintaining health. In addition to burning calories, building muscle, improving endurance, strengthening bones, and improving one's ability to do everyday activities, regular exercise has been shown to decrease anxiety and stress, increase self-esteem, and improve academic performance.
Campus Resources:
- Rec Sports Explore on-campus facilities, group fitness classes, intramurals and sport clubs, and more opportunities for fitness and recreation.
- Student Health Center Access Mayo Clinic primary care, same-day care, and physical therapy.
Community Resources:
General Exercise Guidelines
|
Type of exercise |
Duration |
Examples |
|
Cardiovascular |
150 min/week of Moderate intensity exercise OR 75 min/week of vigorous intensity exercise |
Walk, jog, bike, swim, kickboxing, elliptical, stairs, jump rope, etc. |
|
Muscular Strength & Endurance |
2-3 days a week, 8-12 exercises until fatigue |
Arm curls, push-ups, lunges, squats, wall sits, crunches, bench press, leg lifts, leg press, calf raises, etc. |
|
Flexibility |
Gentle stretch of each muscle group for 30 seconds each at least once a day |
Arm across the body, arm over the head, knee to chest, touch toes, etc |
Exercise and nutrition go hand-in-hand. Combining well-planned, targeted workouts with quality food intake will maximize the benefits from physical activity. Fitness and nutrition practices in physical wellness look different for different people. Generally, a healthy diet includes a variety of grains, vegetables, fruits, dairy, meat and beans, and oils (MyPlate food groups).
Along with a well-rounded diet, intuitive and mindful eating are important components of nutrition. Intuitive eating is approach to fueling, nourishing, and loving your body; mindful eating is a specific tool and the process of intentionally and purposefully paying attention to your eating process without judgement.
Campus Resources:
- Nutrition Counseling at the Student Health Center
- Meet with Jess Harke, Registered Dietician, in Dining Services.
- Student Health Center Access Mayo Clinic primary care, same-day care, and physical therapy.
Community Resources:
Substance use and misuse can be a significant barrier to student success. While we recognize that students may choose to participate in the consumption of alcohol and other substances, Wellness & Health Advocacy provides education and prevention services that promote safer consumption and bystander intervention.
Campus Resources:
- Prevention and education from the Office of Student Life
- Oktoberfest Safety
Community Resources:
- Coulee Recovery Center
- Substance abuse services from La Crosse County
Sexual health is a state of physical, emotional, mental and social well-being in relation to sexuality. While sexual and reproductive health can be difficult to talk about, having informed conversations and practicing safer sexual habits can positively support overall well-being.
Pregnancy and STI Prevention
If you choose to participate in sexual activity it is important to protect yourself and your partner, whether that be from sexually transmitted infections or unwanted pregnancies.
Consent
Consent is freely given words or overt actions that clearly communicate an individual’s agreement to engage in sexual activity. It is a clear yes, not just the absence of a no, and is specific, verbal, and enthusiastic from all partners. Consent cannot legally be obtained if an individual is incapacitated due to alcohol or other drugs, is unconscious or asleep, or has impaired mental capacity.
Healthy Relationships
Relationships should consist of mutual respect for each individual, open communication between each other, honesty, and support for one another. Learn more about healthy relationships, consent, domestic and dating violence from Violence Prevention.
Sexuality and Gender Identity
How we identify and who we're attracted to are important components of sexual, reproductive, and relationship health.
Campus Resources:
- Student Health Center
- Pride Center
- Counseling and Testing Center
- Request free sexual health supplies from Wellness & Health Advocacy
Community Resources:
Sleep is a necessary and vital biological function that is essential to a person's physical and emotional well-being. Sleep benefits your immune system, helps repair your nervous system, and aids in hormone release. And proper sleep can help you stay healthy, perform better on exams, and keep your energy up!
Campus Resources:
- Student Health Center Access Mayo Clinic primary care, same-day care, and physical therapy.
- Explore relaxation spaces on campus.
Community Resources:
- Sleep Medicine at Mayo Clinic Health System
- Sleep Medicine at Gundersen Health System
Physical wellness also includes participating in medical self-care. Attending regular physical exams, recognizing and responding to signs of disease, and utilizing professional medical services when needed are important components of taking care of one's health.
Campus Resources:
Community Resources:
Financial Wellness
Financial wellness focuses on learning how to successfully manage financial expenses. Since money plays a critical role in our lives and financial stress is often found to be a common source of anxiety and fear for college students, financial wellness is essential to caring for one's well-being.
Practicing Financial Wellness:
- Budgeting
- Investing
- Saving
- Earning and Learning
Campus Resources:
- It Make$ Cents! (0130 Student Union; 608.785.8852) Learn about financial concerns unique to college students and grow your financial literacy.
- Financial Aid Office (215 Graff Main Hall; 608.785.8604) Worried about paying for school? Financial Aid is here to help, answer your questions, and connect you with resources.
- Scholarship Resource Center (0130 Student Union, 608.785.8852) Find help locating scholarships that fit your unique qualifications and learn how to submit high quality applications.
- UW Credit Union (1135 Student Union, 6008.232.5000 ext. 3100)
Community Resources:
Spiritual Wellness
Spiritual Wellness
Spiritual Wellness looks different for different people, but at its foundation, spiritual wellness is rooted in discovering a sense of meaningfulness in your life. It provides the capacity to love, have compassion for others, practice forgiveness, and feel joy and fulfillment.
Components of Spiritual Wellness:
- Religious faith
- Personal beliefs
- Values, ethics, principles, and morals
- Interpersonal relationships
- Relationship with nature
Practicing Spiritual Wellness:
- Prayer
- Meditation
- Yoga
- Mindfulness
- Journaling
Signs of Spiritual Wellness:
- Having a sense of purpose in life
- The ability to spend reflective time alone
- Reflecting on the meaning of life and life events
- Having a clear sense of right and wrong
- Caring for and acting in the welfare of others and the environment
- Practicing forgiveness and compassion
Campus Resources:
- Academic courses that explore well-being
- Introduction to Mindfulness (MIND 110)
- Leisure, Quality of Life, and Well Being (REC 150)
- REC Sports yoga classes
- Click here to view the schedule and class information
- Yoga Club
- Peer Health Advocates mental health and mindfulness programming
- Request a wellness program for your Residence Hall community or student organization here
- Counseling and Testing Center
Faith-Based Campus Resources:
- Common Ground Campus Ministry
- CRU (Campus Crusade for Christ)
- Eagle Catholic
- Faith on Main
- Christian Collegians
- Fellowship of Catholic University Students (FOCUS)
- InterVarsity Christian Fellowship
Community Resources:
- Explore faith-based resources
- Community-based yoga
- Spiritual care at Mayo Clinic Health System
- Community exploration
- La Crosse Public Library
- Nature programs at Myrick Park (WisCorps Nature Education)
Social & Cultural Wellness
Social & Cultural Wellness
Social and cultural wellness is the ability to establish relationships, relate to others, and connect positively with other people. The social dimension of wellness encourages contributing to your community and environment, fostering healthy relationships, and valuing cultural diversity.
Components of Social & Cultural Wellness:
- Supportive social network
- Contributions to society
- Cultural diversity and equity
Practicing Social & Cultural Wellness:
- Taking an active part in improving the world around you
- Encouraging healthier and equitable living
- Seeking ways to preserve beauty and balance
- Enhancing personal relationships and living spaces
Campus Resources:
- Student Organizations & Clubs
- Center for Transformative Justice
- The Center for Organizations, Vision, & Engagement
- Office of Multicultural Student Services
- Pride Center
- Diversity & Inclusion
Community Resources:
Environmental Wellness
Environmental Wellness
Learning about and contributing to a sustainable lifestyle can support your health and the health of the planet. Environmental wellness focuses on our ability to positively impact our air, water, and land. Sustainability can be defined as a social goal and set of practices to support ecological, human, and economic health.
Campus Resources:
- Sustainability Program (3236 Student Union, 608.785.8867) Learn about sustainability initiative at UWL, meet the Sustainability Program Manager, and get involved with maker our campus more environmentally friendly!
- Students for Sustainability
- Green Fund
Community Resources:
Career & Academic Wellness
Career & Academic Wellness
Career and academic wellness focuses on the desire to positively contribute to our academic and professional work while still maintaining balance in our lives.
Academic Wellness:
Components of academic wellness include the desire to learn new concepts, improving skills and seeking challenges in lifelong learning, and the ability to effectively learn and use information. The intellectual dimension of well-being also recognizes:
- Getting the most out of education by asking questions, being open to new idea, and studying effectively
- Creative and mentally stimulating activities
- The importance of problem solving and critical thinking
Career Wellness:
At the center of career and occupational wellness is the premise that occupational development is related to one's attitude about one's work. Important components of career wellness include personal satisfaction and enrichment at work, occupational skills and knowledge, job satisfaction, and career ambitions, along with:
- Career consistent with personal values and interests
- Rewarding work
- Functional, transferable skills
- Occupational safety and well-being
Campus Resources:
- Academic Advising & Career Center (1209 Centennial Hall; 608.785.6950) Visit UWL's team of educators who advise, encourage, challenge, and support students in their academic planning and career development.
- Student Success
- Murphy Learning Center
Community Resources: