Physical wellness is about recognizing the need for and pursuing regular movement, adequate amounts of sleep, food that fuels your brain and body, and practicing safe behaviors. Here are some tips for practicing physical wellness:
1. Move your body
Go for a walk outside, if the weather allows. Or, workout at home or at your local gym. UO Rec Fitness posts at-home workouts on their YouTube channel, proving that you can stretch and exercise with limited equipment and space.
Rest is just as important as exercise. Getting the proper amount of sleep at night (at least 7 hours) improves focus, concentration, and academic performance. Sleep also influences mental wellness and stress management. Restlessness is a common concern faced by students. Learn how to cope by checking out this quick article on Trouble Sleeping.
3. Practice safe behaviors
Access safe sex supplies and educational materials in the Offices of Student Life and Belonging (White Stag 241, LLC 200).
The Dean of Students is a great resource for sexual violence prevention, substance abuse prevention, hazing prevention, helping a friend, and accessing an online prevention course.
Mindfulness is the active practice of calming the mind and body, and has shown to reduce the negative effects of stress and increase focus. In students, mindfulness can relieve symptoms of stress and anxiety and help students stay on track academically. There are many ways to practice mindfulness, including meditation, contemplation, breathing exercises, and yoga. Student Life offers physical and virtual spaces dedicated to student mindfulness and mental health resources; learn more about these resources below.
Mindfulness Room (Room 366D, Floor 3R, White Stag)
This space is designated for students to practice mindfulness and self-care. The room is equipped with tea service, lounge seating, yoga mats, Pilates balls, a Himalayan salt lamp, water fountain, aromatherapy kits, and a privacy partition. Students can relax and read a book, use one of the provided therapy lights, meditate, stretch, or listen to music (with headphones). The space is a designated quiet space, open during normal White Stag hours.
Virtual Mind Spa
Students can access mindfulness resources through Portland State University. The Virtual Mind Spa is a place for students to rest and recharge no matter where they're located.
PSU's Student Health and Counseling Center
UO Portland students have access to health and wellness resources through Portland State University's Student Health and Counseling Center (SHAC). SHAC offers in-person and telehealth services, including services for mental health and counseling, transgender healthcare and reproductive rights, and dentistry. The mandatory Student Health Fee included in UO tuition pays for the majority of services at SHAC, excluding some such as labs, x-rays, and dental services. If you paid the spring term health fee, you can still utilize SHAC services over the summer (including Spring graduates). You can find more information about SHAC services, setting up your SHAC account, or paying a SHAC bill at the PSU website.
Hours: M-F 9 a.m. - 5 p.m. (during the academic year)
- During normal hours: 503.725.2800
- After-hours Nurse Advice Line: 844-224-3145
UO Student Health Insurance
The UO recommends that all students have health insurance to help cover unexpected medical expenses that may arise. If you do not have health insurance and are not covered on someone else's plan, student insurance is offered through the UO.
The UO health insurance plan is voluntary. The UO Student Insurance is a comprehensive, platinum-rated, federally certified Student Health Benefits Plan (SHBP).
All UO international students are required by the UO to have health plan coverage which meets the university’s established criteria. International students will be automatically enrolled in and billed for the UO insurance plan.
SHAC is happy to provide you with a statement of services which can be submitted to your private insurer for possible payment. To request a medical/counseling statement to submit to a private insurer, e-mail firstname.lastname@example.org. Please include your full name, date of birth, PSU identification number, along with the date or dates of service. Please also indicate whether you would like the statement mailed to you or if you would like to pick it up from SHAC. The statement will be mailed to the address that is listed in Banner. You will need to present photo ID if you are picking up the statement at SHAC. A statement can only be requested and given to the student. Requests will be completed within five business days.
For domestic and international student health insurance questions, contact the UO Student Health Insurance Office at 541-346-2832 or email@example.com. Inform them that you are a Portland student.