UNH Health Services

December 2005

World AIDS Day– Keep the Promise (Cover Story)
Each year on December 1st, the world takes notice of AIDS. World AIDS Day began in 1988 and continues today. It’s a day that was created to recommit ourselves to ending this world-wide pandemic.
Enhancing Self-Esteem
Self-esteem is a way of experiencing the self and seeing ourselves as competent. It is the ability to cope with the basic challenges in life, respond to change, be worthy of happiness, and accept who we are as an individual.
How Well Do You Manage Your Time
Time Management! Do you ever wonder why those two innocent words make some of us want to scream or hide under our desks?

World AIDS Day– Keep the Promise
By Peter Welch, Wellness Educator/Counselor

Each year on December 1st, the world takes notice of AIDS. World AIDS Day began in 1988 and continues today. It’s a day that was created to recommit ourselves to ending this world-wide pandemic. This year’s theme, “Stop AIDS – Keep the Promise,” asks us to individually and collectively act to prevent new HIV infections. We are asked to protect ourselves and our sexual partners by communicating and always using condoms.

In the world, there are now nearly 40 million adults and over 2 million children living with HIV/ AIDS. During 2004, there were nearly 5 million new HIV infections. Ninety-five percent of people with HIV/AIDS live in developing countries. Around half of all people became infected with HIV before their 25th birthday, and are killed by AIDS before they reach 35. These numbers are staggering.

What can you do? Think globally, act locally. That means:

1. Support AIDS Response Seacoast, our local ASO (AIDS Support Organization). Check out their website at www.aidsresponse.org. They are always looking for volunteers.

2. Attend a showing of “A Closer Walk,” a powerful documentary about HIV/AIDS in the world, on Wednesday, November 30 at 7:00 p.m. or Thursday, December 1 at 4:00 p.m. in MUB Theatre I.

3. Attend the AIDS Response Seacoast World AIDS Day event on Thursday, December 1 at 7:30 p.m. at the Unitarian Universalist Church in Portsmouth.

4. Bring your pennies to Health Services. We are collecting them to give to AIDS Response Seacoast.

5. Get involved in HIV prevention efforts on campus by joining Peer Education. Call 862-3823 if Interested.

6. If you have had unprotected vaginal, oral or anal sex or shared needles with anyone, get an HIV test. Health Services offers fast and confidential HIV testing (results in 20 minutes) on Thursdays during a walk-in clinic from 9:30 a.m. – 1:30 p.m. The cost is $18.

7. If you have vaginal, oral or anal sex, always use a condom. Free condoms are available at Health Services.

Enhancing Self-Esteem
By Liz Martin, Intern

Everywhere you go there is always someone talking about how they look or how they feel. Women in the U.S. and on college campuses could use an extra dose of self-esteem. Self-esteem is a way of experiencing the self and seeing ourselves as competent. It is the ability to cope with the basic challenges in life, respond to change, be worthy of happiness, and accept who we are as an individual.

How do we get this “self-esteem?” Many factors can influence our self-esteem including our upbringing and life experiences. These factors cannot determine our ultimate level of self-esteem, but only have a positive or negative impact on the amount we have. Everyone can obtain higher self-esteem and it does not take surgery or any other invasive method. You can build your self-esteem by making small changes in your everyday life. Here are 10 ways to help you start each day with the prospect of heightening your self-esteem.

1. Begin your day positively.

Each morning, give yourself time to relax. Do something other than watching TV or rushing out the door. Instead, drink tea, do yoga or stretch, read an excerpt from a good book, or anything relaxing.

2. Associate with positive people.

You are on a campus with over 11,000 students. There is no reason you should be hanging out with negative people who bring you down. Get out and meet new people or join a student organization and meet new faces. Surround yourself with people who can help boost your confidence and turn give you the respect you deserve.

3. Love your body.

When you look in the mirror, embrace your body instead of pointing out your flaws. True self-acceptance is being able to embrace your own uniqueness and beauty. You are beautiful in many ways.

4. Initiate conversations.

Communication is key in all relationships. Turn to the person next to you in class and say something. Don’t wait for him/her to talk to you! Talking to people can ease your tensions. The satisfaction of starting a good conversation is rewarding and it can boost your self-esteem!

5. Learn from your mistakes.

Self-respect comes from admitting, learning from, then correcting your mistakes. It is what you do after you make a mistake that helps build your self-confidence.

6. Give and receive compliments.

If somebody tells you, “You look nice,” learn to say, “Thank you.” Don’t laugh it off or say, “no.” If you think something good about another person, tell him/her. Making people feel confident about themselves is priceless, so go out there and give and take compliments!

7. Movement.

Personal trainer Niki Wibrow states, “When you exercise, your body releases endorphins which lift your mood and make you feel better and more confident.” So, what are you waiting for? We have a great “free” gym here so use it and release those endorphins.

8. Be assertive.

Speak with confidence and believe in what you say. Maintain eye contact and be assertive and assuring in your statements. This can help boost your confidence and in turn give you the respect you deserve.

9. Embrace your sexuality.

Be proud of who you are and yourself as a sexual being. Your sexuality is your own and full of life. Embrace and love it!

10. Find your passion.

People are naturally good at things they love doing. When you succeed in your goals, it helps build your confidence. Find your passion, whether it is in a particular major, student organization, club, or even a speaker at the MUB.

If you add some small details in your everyday life, you can empower yourself in ways that you did not think were possible. The effects of doing this can help you make better, more confident choices and become more motivated in every aspect of your life. If you would like more information, contact the Office of Health Education and Promotion, Room 249, (603) 862-3823.

How Well Do You Manage Your Time
By Kelly Reardon, Wellness Educator/Counselor

Time Management! Do you ever wonder why those two innocent words make some of us want to scream or hide under our desks? Think about it, there are international datelines, time zones, leap years and the ever infamous DAYLIGHT SAVINGS TIME that are constantly manipulating our internal and external clocks. The good is, we don’t have to be managed by time, if we learn how to manage ourselves!

Make a "To Do" List Every Day

Put things that are most important at the top and do them first. If it's easier, use a planner to track all of your tasks. And don’t forget to reward yourself for your accomplishments.

Use Spare Minutes Wisely

Get some reading done on the bus ride home, or in between class time, for example.

It’s Okay to Say "No"

If your boss asks you to work on a Thursday night and you have a final exam the next morning, realize that it's okay to say no. Keep your short- and long- term priorities in mind.

Find the Right Time

You’ll work more efficiently if you figure out when you do your best work. If your brain handles math better in the afternoon, don't wait to do it until late at night.

Review Your Notes Every Day

You'll reinforce what you’ve learned and may need less time to study. You'll also be ready if your professor calls on you or gives a pop quiz.

Make Time to Take Care of Yourself

Get 8-10 hours of sleep a night, eat a well-balanced diet, find time to exercise and take breaks from studying to do something you enjoy. All of this will motivate you to do what you need to do in the time you have.

Communicate Your Schedule to Others

If phone calls and instant messaging are proving to be a distraction, either turn them off or tell your friends you'll talk to them from 7:00 to 8:00 p.m. It may sound silly, but it helps.

Become a Taskmaster

Figure out how much free time you have each week and plan your activities accordingly.

Don't Waste Time Agonizing

Have you ever wasted an entire evening by worrying about something that you’re supposed to be doing? Was it worth it? Instead of agonizing and procrastinating, just start working.

Keep Things in Perspective

Setting goals that are unrealistic sets you up for failure. While it’s good to set high goals for yourself, be sure not to overdo it. Set goals that are challenging, yet reachable.

Remember, these tips are guidelines that may need to be suited to your individual needs. You don’t have to do time management alone; for additional support, contact The Center for Academic Resources (CFAR) at 862-3698, Wolff House (in front of Health Services).