Wellness Habits

Find a balance between physical activity and proper nutrition

Physical wellness involves a healthy balance between one’s physical activity and proper nutrition. Typically, when individuals hear the phrase “physical activity,” they likely think of exercising or going to the gym. However, there are a variety of different ways to be physically active without going to the gym.

Examples include:

• Taking the stairs vs. the elevator
• Going on a nature walk
• Cycling
• Backpacking
• Canoeing
• Hiking

As a member of the Jaguar family, students have access to a number of wellness activities and programs through the Department of Recreational Sports.

Students are encouraged to take advantage of programs such as Intramural Sports, which offer team competitions such as:

• Soccer
• Flag football
• Basketball

These are available in men’s, women’s, and co-recreational formats.

Rec Sports also offers single-player competitions including:

• Billiards
• Table tennis
• Video games

Group fitness classes are also available, including:

• Zumba
• Yoga
• Kettlebell AMPD!

Rec Sports also encourages students to consider nutrition as part of their wellness routine. A campus nutritional program provides:

• Baseline nutritional statistics
• Customized meal planning
• Support for individual dietary needs

Build healthy, supportive, and nurturing relationships

Social wellness refers to how individuals interact with others and the relationships they form. It is developed by building healthy, supportive, and nurturing relationships and creating genuine connections with others.

At Texas A&M University – San Antonio, the Department of Student Involvement supports social wellness through programs and events.

Welcome Week

All students are welcomed through Welcome Week, which includes social events designed to help students meet peers and build relationships.

First 50 Days Program

During the first 50 days of the semester, programs focus on:

• Diversity awareness
• Time management
• Constructive communication
• Healthy relationships

Student Organizations

The Student Involvement office also manages registered student organizations where students can meet others with similar interests.

More information:
https://jagsync.tamusa.edu/organizations

Leadership Development

Students can participate in leadership programs that contribute to earning the Cisneros Leadership Certificate. Topics include:

• Understanding strengths
• Personal mission statements
• Diversity in leadership
• Financial literacy

Practice habits that promote a healthy environment

Environmental wellness:

• Recognizes responsibility for the surrounding environment
• Promotes interaction with nature and personal environments
• Encourages habits that support a balanced lifestyle

At A&M–San Antonio, departments such as Student Involvement and the Mays Center for Experiential Learning and Community Engagement promote environmental wellness through service activities including:

• “Choose. Act. Impact.” MLK Day of Service
• Community volunteer opportunities

These experiences help students connect with their environment and create positive change.

Students are also encouraged to use the SafeZone App to promote personal and community safety.

The Student Government Association (SGA) collaborates with the University Police Department (UPD) to conduct annual campus safety walks to identify improvements that enhance campus safety.

Additional sustainability initiatives and volunteer programs are offered through partnerships with student organizations and campus offices.

Service opportunities:
https://jagsync.tamusa.edu/service-opportunities

Develop awareness of one’s thoughts, emotions, and behaviors

Emotional wellness involves being aware of and in tune with one’s:

• Thoughts
• Emotions
• Behaviors

Transitioning to college can bring emotional challenges including:

• Anxiety
• Depression
• Eating concerns
• Academic stress
• Family concerns

A helpful resource is the “Nourish to Flourish” video series developed by the Office of Student Counseling & Wellness Services (SC&WS).

These short videos provide guidance on:

• Anxiety management
• Healthy relationships

YouTube channel:
https://www.youtube.com/channel/UC_ZwXUAuS2K8WiAOIFfnn3A

Students may also seek professional counseling services through:

Office of Student Counseling & Wellness Services
www.tamusa.edu/studentcounseling

Common concerns addressed include:

• Anxiety
• Depression
• Interpersonal relationships
• Self-esteem
• Substance use
• Grief and loss

Services are free for currently enrolled students, confidential (as permitted by law), and not part of academic records.

Stay organized, avoid multitasking, and set a schedule

The Student Academic Success Center provides services including:

• Academic coaching

• Math and science tutoring

• Supplemental Instruction (SI) for certain courses

Practical Tips

Stay Organized

Use a schedule or planning grid to track:

• Assignment deadlines

• Course requirements

• Important announcements

Example structure:

Class 1 | Class 2 | Class 3
Important Dates | Paper Due Friday | —
Big Changes | No Lab | Discussion Posting
Lectures | Live & Recorded | Optional Research Project
Important Links | Lecture Link | Discussion Folder

Avoid Multitasking

Research shows multitasking reduces:

• Efficiency

• Performance

• Overall productivity

Set a Schedule

Creating a structured schedule helps:

• Maintain motivation

• Avoid falling behind

• Balance coursework with exercise and self-care

Explore which occupational opportunities suit you best

Occupational wellness means maintaining a healthy balance between:

• Work
• Personal life
• Family responsibilities

Students are encouraged to pursue experiential learning opportunities through the Mays Center for Experiential Learning and Community Engagement.

Occupational wellness involves building a career that aligns with:

• Skills
• Interests
• Values
• Strengths
• Lifestyle goals

Students can begin building occupational wellness by:

• Working on campus
• Holding part-time or full-time jobs
• Participating in internships or experiential learning

Tips for Increasing Occupational Wellness

• Develop an impact mission
• Find role models in your field (LinkedIn is useful)
• Love what you do and enjoy the work
• Explore career opportunities that interest you
• Balance work with leisure and family time
• Speak with a Career Advisor
• Visit the Mays Center for career planning support

Learn how the credit system works and how to make it work for you

Financial wellness refers to overall financial health and minimizing stress about money.

Learning how the credit system works is an important step for students.

An introductory presentation on credit basics:
https://youtu.be/VjJxmBZJbjo

Many students already have credit through student loans, which are reported to credit bureaus.

Credit score factors include:

• 35% – Payment history

• 15% – Length of credit history

Making on-time payments helps build credit over time.

Tips to Improve Financial Wellness

• Track debt, credit, and spending with apps such as Mint

• Schedule an appointment with a Money Coach

• Visit the Mays Center for personalized financial planning

More information:
www.tamusa.edu/mays

Carve out time to be still each day

Spiritual wellness encourages individuals to slow down and connect with themselves or their higher power.

Setting aside 5–10 minutes each day for reflection can support emotional and mental well-being.

Guided Meditation

Research suggests that 10 minutes of guided meditation daily can improve mental health.

Examples:

10-Minute Meditation for Anxiety
https://www.youtube.com/watch?v=O-6f5wQXSu8

10-Minute Meditation for Sleep
https://www.youtube.com/watch?v=aEqlQvczMJQ

Prayer and Gratitude

Prayer can help reduce anxiety and increase gratitude. Practicing gratitude can improve happiness and hope.

Example:

“Thank you for the fun time that I spent with my classmates today.”

Anderson, J. W., & Nunnelley, P. A. (2016). Private prayer associations with depression, anxiety and other health conditions: An analytical review of clinical studies. Postgraduate Medicine.

Flatt, J. A. M., Hayne, H., Riordan, B. C., Thompson, L. M., & Conner, T. S. (2019). Mobile mindfulness meditation: A randomized controlled trial of the effect of two popular apps on mental health. Mindfulness.

Witvliet, C. V., Richie, F. J., Root Luna, L. M., & Van Tongeren, D. R. (2018). Gratitude predicts hope and happiness: A two-study assessment of traits and states. The Journal of Positive Psychology.

• Art Olague — Director, Recreational Sports
• Joe Pickering, Ed.D. — Director, Student Involvement
• Mary Buzzetta, Ph.D. — Director, Student Counseling & Wellness Services
• Kimberly Nanez — Executive Director, Student Success Center
• Yasir Kurt, Ph.D. — Career Advisor, Mays Center
• Eli McCullen — Coordinator for Programs and Partnerships, Mays Center
• Christine Wong, Ph.D. — Assistant Professor of Counseling