1. Your Health and Wellness: Helpful Hints Jeanette Altarriba, Ph.D. Professor of Psychology University at Albany, SUNY

2. Welcome to Graduate “Life”  Graduate School as a Lifestyle  Sets the path for years to come  Teaches you about a profession  Learn from the successes of others  Observe, observe, observe

3. Keep a Regular Schedule Get Enough Sleep Exercise Eat Healthily Spend Time with Friends Connect with Home Avoid Drugs and Alcohol Ask for Help Staying Healthy – U.S. Style

4. Seek Guidance  Develop a relationship with mentors and teachers

5. Let’s Reduce Stress:  Have a clear idea of what tasks need to be done  Set up a written schedule for yourself  Have a location in which to study that is exclusively for that purpose  Study similar materials in slightly different locations or different times  Plan ahead!

6. Let’s Reduce Stress:  Look for opportunities to expand your knowledge  Consider your final career goals and “think backwards” from those goals  Work with other students in your program particularly with coursework—the formation of study groups  Make a prioritized “to do” list

7. The Result: Clearly—time management = stress management! That is, the best way to reduce or eliminate stress is to be organized, focused, and have “a plan”!

8. Find Time for Relaxation Enjoy the company of newfound friends Take a short trip when time allows Enjoy a meal together and the preparation of that meal Know and respect your limits and the limits of others

9. University Health and Counseling Center Urgent Care Center Hospital Emergency Room 9-1-1 4 Levels of Primary Health Care Things to know before you go:  Where are they located?  What are their hours?  Do you need an appointment?  Do they take your insurance?  What fees are there?

10. Urgent Care Centers Diagnose and treat illnesses & injuries Open evenings and weekends. Don’t need an appointment. Hospital Emergency Rooms Diagnose and treat critical illnesses & injuries Usually open 24 hours, 7 days per week. Work on a triage system Dial 9-1-1 For major emergencies Ambulance, fire trucks and police come to your location. Always available. Work on a triage system

11. Health Insurance  Familiarize yourself with your benefits as soon as possible.  Carry your insurance card with you.  Things to know: –Insurance Providers: New York and New Jersey: Beech Street PPO Network All other states: ChoiceCare PPO Network –WEBSITE: www.usdos.sevencorners.com –Ongoing prescriptions must be mail-ordered. –Preferred Providers: $15 Co-pay each visit –Will cost more if using someone not covered by your insurance plan. –Does not cover: Non-emergency dental care Personal leave Travel outside of the country (without pre-approval) –Need to notify insurance if you are hospitalized for an emergency –Need to notify beforehand for: Non-emergency hospitalization Surgery Any dental treatment

12. Medications (Meds, Drugs) Over the Counter (OTC) Available at Pharmacies and most Grocery Stores without a Doctor’s Prescription When unclear if a non-prescription medication may be helpful or not: Consult with a local pharmacist Consult with your University Health Center Check with home for the generic name of medications you frequently use, they may exist under a different brand name. The U.S. is strict with OTCs, you may need a prescription! Prescriptions Antibiotics, strong painkillers and muscle relaxants all require prescriptions Will need to bring your health insurance card to a pharmacy. It is illegal to share prescription medications with others. For ongoing prescriptions, your health insurance requires you to mail-order your prescription.

13. Accessing Mental Health Care  Access services sooner rather than later.  Your University Health or Counseling Center can provide referrals to other providers (psychiatrist, family counseling, substance abuse treatment).  Mental health care is covered by your insurance.  University Counseling Centers are usually free or low-cost.  Mental health care is confidential in the U.S.

14. Web Resources  University Health and Counseling Center Websites  Your Health Insurance  www.usdos.sevencorners.com  Health Education Sites  http://familydoctor.org/online/famdocen/home.html  Planned Parenthood  http://www.plannedparenthood.org/  Blood Alcohol Level Calculator  http://www.albanysbi.com/bac/  The Student Counseling Virtual Pamphlet Collection  http://www.dr-bob.org/vpc/virtulets.html  Suicide Prevention Resource Center  http://www.sprc.org/

15. Finally....  Attend to your surroundings and figure out just what makes things “tick”! Things will start to fall into place in only a matter of time.....

16. Thank you and Good Luck!