UNH Health Services

March 2006

Spring Break Safety Tips (Cover Story)
Traveling over Spring Break? Make sure you pack a camera, sunscreen and these smart tips so that your Spring Break is a safe and memorable one.
Assertiveness
Do you... Have trouble saying no? Feel guilty if you do manage to say no? Feel like people walk all over you? Sometimes become angry with others who don’t warrant it?
In the Dark About Sun Exposure?
Thinking about going to the tanning salon soon? Think this will prevent a burn or at least help you to not look so pale? Think again, tanning beds/booths are not safe.

SPRING BREAK SAFETY TIPS
By Mike Edwards, Graduate Intern

Traveling over Spring Break? Make sure you pack a camera, sunscreen and these smart tips so that your Spring Break is a safe and memorable one:

General Traveling Safety

While traveling, make sure you have your ID.
Carry your wallet or purse close to you body.
Know and obey other state or country laws.
Always lock your motel/hotel door.
Use buddy system whenever you go out.
Travel in groups, never walk or venture out on your own.
Before you go out for a night, talk with friends about your expectations.
Look out for each other, if you see a friend leave with someone, make sure it is consensual.
Don’t take a ride with someone who is not part of your group.
Don’t let a friend go home alone.
Bring money with you for cabs.
Be aware of your surroundings. Have a map with you.
Be aware of local law enforcement and have your cell phone with you in case of emergencies.
Make sure someone at home knows where you are traveling and how to contact you if needed.

Car Safety

In a car, always wear a seatbelt.
Drive defensively; drive the speed limit and avoid aggressive drivers.
Don’t drive if you are tired, and take frequent breaks.
Before you drive, double-check your car safety gear (jumper cables, jack, etc…).

Alcohol and Drugs

The safest way to have a fun and memorable Spring Break is to limit or eliminate alcohol use. If you do choose to drink, think about this

FDA guidelines suggest no more than one alcoholic drink per day for women and two drinks per day for men.
Remember it is your choice to drink or not.
Know your limit and stick to it.
Space your drinks out, the liver can only process one drink per hour!
Eat before and while drinking.
Alcohol can dehydrate; don’t forget to drink plenty of water before, during and after drinking.

Date Rape Drugs

Date rape drugs, rohypnol (roofies) and GHB (gammahydroxybutrate) are odorless and tasteless. In combination with alcohol they can induce memory loss and decrease one’s resistance to sexual advances.
Be wary of accepting drinks from anyone you don’t know well.
Never leave your drink unattended.

Sex

If you are going to be sexually active, have sober sex and use condoms and/or dental dams. Free condoms may be obtained from Health Services.

ASSERTIVENESS
By Kelly Reardon, Wellness Educator/Counselor

Do you...
Have trouble saying no?
Feel guilty if you do manage to say no?
Feel like people walk all over you?
Sometimes become angry with others who don’t warrant it?

If any of the above sounds familiar to you, you may find it helpful to read this article.

What is Assertiveness?

Assertiveness is the ability to clearly and honestly express your opinions, feelings, attitudes and rights, without undue anxiety. Assertiveness does not infringe on the rights of others or cut down lines of communication.

Although assertive behavior usually will result in a positive response, some people might react negatively to it. Asserting yourself will not necessarily guarantee you fair treatment by others, nor will it solve all your personal problems or guarantee that others will be assertive and not aggressive. Before you decide to act assertively in a given situation, you have to decide if you can live with the consequences.

How Can You Be Effectively Assertive?

Use assertive body language: Face the other person, stand or sit straight. Do not use dismissive gestures, be sure you have a pleasant, but serious facial expression, keep your voice calm and soft.
Use “I” statements: Keep the focus on the problem you’re having, not on accusing or blaming the other person. Example: “I feel…”
Express ownership of your thoughts, feelings, and opinions: For example, “I feel angry when he/she breaks his/her promises.” Instead of, “he/she makes me angry.”
Make clear, direct, requests. Don’t invite the person to say no. For example, “Will you please…?” instead of “Would you mind…?”
Use facts, not judgments.

What will Assertiveness do for you?

Help you communicate more effectively
Allow you to feel self-confident
Increase your self-esteem
Help you gain the respect of others
Improve your decision-making ability
Counteract guilt or self-blaming

What Assertiveness is NOT

Being assertive is not being aggressive. Aggressive behavior cuts across the rights of others, attacks them and puts them down; it is destructive and hurts people. Being aggressive can involve threats, name-calling, sarcasm, catty comments, gossip, and even actual physical contact.

IN THE DARK ABOUT SUN EXPOSURE
By Judy Stevens, Community Health Nurse

Thinking about going to the tanning salon soon?
Think this will prevent a burn or at least help you to not look so pale?
Think again, tanning beds/booths are not safe.

It is a myth that tanning beds/booths are good for your skin
In fact, artificial light is more intense and potentially more damaging than sunlight. Even though you may feel healthier with a tan, in reality, the largest organ in your body – your skin is suffering.

The light emitted by indoor tanning bulbs is made up of 95% UVA rays and 5% UVB rays. UVA rays penetrate deeper into the skin than sunlight. UVB rays affect the epidermis, the top layer of skin.

Sunscreen

Sometimes you just can’t avoid being out in the sun; in that case, sunscreen is your best bet.
SPF is an indicator for the amount of time your skin can be exposed to UV radiation without burning (i.e., if you burn in 10-minutes then SPF 15 would give you 150 minutes of burn protection).
Sunscreen reduces UV damage but does not completely block radiation.
Keep your skin moisturized and protected with combination lotions, offered by many manufacturers; they provide the sun protection and the moisture your skin needs.

Tanning salons/booths can lead to:

Wrinkles, hard, leathery skin
Burning of the cornea forming cataracts (leads to blindness)
Immune system disorders
Redness, itchiness, dry skin
Melanoma (skin cancer)

Tips to Avoid Sun Damage

Plan your outdoor activities to avoid the sun’s strongest rays, between 10 a.m. and 4 p.m.
Wear protective covering; such as broad-brimmed hats, long pants, long sleeved shirts or anything that reduces your skin’s exposure to the sun.
Wear sunglasses that provide 100% UV ray protection.
When outdoors, always wear a broad-spectrum and waterproof sunscreen with SPF 15 or greater, which will block both UVA and UVB, and apply it thirty minutes before exposure.