Healthy Buffs

5 tips for navigating midterms

Kyra Raye Loch — Thu, 25 Sep 2025 18:47:01 +0000

5 tips for navigating midterms Kyra Raye Loch Thu, 09/25/2025 - 12:47

Health Promotion

Remember, you’re not alone in this, and there are supportive strategies you can use to regain your balance and feel more in control. Here are some helpful tips for navigating stressful times, whether it’s midterm season or just a busy week.

1. Check in with yourself

When life feels overwhelming, it can be easy to lose focus or feel stuck. One way to gently guide yourself forward is by pausing for a quick personal check-in. Try picking up a notebook or any scrap of paper and doing a “brain dump.” Write down everything that’s on your mind, from classes, upcoming exams and projects to job responsibilities, relationships or uncertainties you may be facing.

Seeing your thoughts and stressors laid out on paper can help you understand what’s weighing on you the most. Remember, it’s perfectly okay to step back, take a few deep breaths and return to your list when you’re ready. Be kind and honest with yourself about how your list makes you feel—whether that’s anxious, tired, excited or even hopeful. Acknowledging your feelings is the first step in caring for yourself and finding a positive way forward.

2. Break it down

Once you’ve made your list and taken a moment to notice how it makes you feel, try kindly asking yourself why you feel that way.

For example, if you notice that a particular assignment is causing you the most stress, pause and consider what’s contributing to those feelings. Is it the amount of work, a tight deadline or feeling unsure about what’s expected? Recognizing these reasons can help you break big tasks into smaller, manageable steps. Focus on what you can accomplish in just 5–15 minutes—maybe that’s reaching out to your professor with a quick question, gathering your sources or starting your PowerPoint with an opening slide.

Keep in mind that making progress—even in small ways—can make a meaningful difference.

3. Organize your time

When assignments, projects or exams start piling up, try listing out all your upcoming deadlines so you can see everything more clearly. Then, map out your time by working backward from each due date. This can help you prioritize tasks based on what’s due soonest and how much time you’ll need for each one.

Set aside specific times for each task and do your best to stick to the plan you create. It can also help to build in buffer time if you can, in case assignments take longer than you thought. Laying things out in advance won’t magically give you extra hours, but it will make your schedule feel more manageable and help you use your time more wisely. Consider using a planner or calendar to keep everything organized and track your progress.

4. Prioritize your needs

During especially busy periods, it’s important to practice self-care to help you stay focused and resilient throughout the challenges you may face.

One way to support yourself is by checking in on your basic needs using the HALT method. Ask yourself if you’re feeling:

Hungry

Angry

Lonely

Tired

If you notice any of these, it’s okay—and important—to take care of those needs first.

For example, if you’re hungry but decide to study instead of grabbing a bite, you might find yourself even more stressed and less able to focus. Taking a break to eat instead can help you return to your work feeling refreshed and ready to tackle your assignments. Likewise, if you’re tired, prioritizing sleep—even if it means finishing your work tomorrow—can help you avoid burnout and feel more prepared for what’s ahead. Sleep is also associated with improved focus, problem-solving, memory and immune functioning, so prioritizing sleep can actually help your grades. Remember, meeting your own needs isn’t just a kindness to yourself. It’s the foundation for accomplishing everything else on your list.

Making self-care a regular habit goes a long way. Try to drink water throughout the day, set aside time for nourishing meals and snacks, aim for at least seven hours of sleep each night and allow yourself to recharge with a quick power nap if needed. If you find it helpful, set gentle reminders or alarms on your phone to check in with yourself. By caring for your well-being, you’re giving yourself the best chance to succeed—and you deserve it!

5. Talk it out

Remember, you don't have to face stressful moments alone—sometimes the best way to find clarity is to talk things through with someone you trust. Whether it’s a peer wellness coach, your academic advisor, a roommate, a friend or a counselor, inviting another perspective can help you see challenges in a new light and remind you that support is available. Sharing what’s on your mind can ease the weight you’re carrying, spark new solutions and help you feel more connected.

Even a quick conversation or study session can make a difference, especially if you’re feeling stuck or overwhelmed. Don’t hesitate to reach out—sometimes, all it takes is another pair of eyes and a caring ear to help you move forward with more confidence and less stress.

Find support

Remember, you can also reach out to campus resources for additional help and guidance during stressful times.

Tutoring resources: ��ɫ��Ƶ offers a wide variety of tutoring and learning resources to support you and your academic success. Some are specific to certain classes, departments or groups of students. Most are free while some require a fee.

Peer Wellness Coaching: If you are struggling with navigating campus life or need support, Peer Wellness Coaching is a great free peer-to-peer option. Peer wellness coaches know what it's like to deal with midterms (they're students too!) and can share tips, ideas and campus resources.

Counseling & Psychiatric Services (CAPS): CAPS offers several mental health and support services for students, including therapy groups, workshops and drop-ins through Let’s Talk.

Feeling stressed—especially around midterms—is completely normal, and sometimes it can even motivate you to do your best. However, if stress starts to feel overwhelming, it’s important to take care of yourself and find positive ways to manage it. Here are some helpful tips for navigating stressful times, whether it’s midterm season or just a busy week.

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6 signs of depression—and how to find support

Kyra Raye Loch — Wed, 24 Sep 2025 16:58:36 +0000

6 signs of depression—and how to find support Kyra Raye Loch Wed, 09/24/2025 - 10:58

Counseling & Psychiatric Services

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Mental health concerns can impact relationships, academic performance, work and overall well-being. If you or someone you know is facing these difficulties, remember that support is available.

Learn more about the signs of depression, along with information on where to seek help.

Signs of depression

1. Difficulty getting out of bed

While it can be normal to enjoy staying in bed, struggling to get up or find motivation in the morning may signal depression. Even simple tasks like waking up or showering can feel exhausting due to fatigue.

2. Changes in sleep

Depression often causes fatigue that disrupts sleep in different ways. Some people may sleep much more than usual, while others struggle with insomnia, finding it hard to fall or stay asleep. This can create a cycle where poor sleep increases anxious thoughts and vice versa.

3. Changes in appetite

Depression can affect eating habits—some people may eat more, and others may lose their appetite. Sleep also affects hunger hormones, so changes in sleep may also impact one's appetite.

4. Persistent irritability or mood swings

Depression can cause frequent mood swings or irritability, sometimes triggered by minor issues or even without a clear reason. If these changes last for several days, they may be a sign of depression.

5. Difficulty experiencing joy or connection

Depression can make it difficult to enjoy activities or connect with others. People may lose interest in hobbies, schoolwork or relationships, and sometimes withdraw from friends and family, which can worsen feelings of loneliness.

6. Self-harm and self-injury

Depression and anxiety can lead to overwhelming emotions, and some individuals may use self-harm to cope. Self-harm is usually not intended as a suicide attempt but as a way to manage distress. Self-harm can also take many forms, such as cutting, burning, scratching, hitting oneself or reopening wounds.

Because self-harm is stigmatized, seeking help can be difficult. However, confidential support is available on campus.

Finding support for yourself

If you recognize any of these signs within yourself, know that you’re not alone. Campus resources are here to support you with care and understanding, whether you’re feeling overwhelmed, isolated or unsure about how to move forward.

Counseling & Psychiatric Services (CAPS) provides mental health support for all ��ɫ��Ƶ students, including same-day mental health screenings, brief individual therapy, group therapy, workshops and crisis support.

Reaching out and taking that step shows courage—and you deserve kindness and support as you work toward feeling better.

How to help a fellow Buff

If you notice a roommate, friend, coworker or classmate experiencing any of these symptoms, here are a few things you can do to help.

Acknowledge their feelings: Often, when someone is depressed, they will disclose their struggles to friends or loved ones before seeking out resources. If someone expresses difficulties, even if they don’t refer to it as depression, acknowledge their feelings and let them know that you’re there for them.

Express concern: When you notice someone is struggling, let them know you’re worried about them. This acknowledgement can help someone who may be struggling feel validated and cared for. You can say something like, “You haven’t seemed like yourself lately, and I’m worried about you. Is everything okay?”

Remain calm: It’s normal to feel anxious when someone discloses that they’re experiencing mental health difficulties, but it’s important to appear calm and confident. Remember, it’s okay to seek support for yourself while offering support to others.

Listen without offering judgment or advice: Listen to your loved ones when they tell you about their experiences, emotions and difficulties. Avoid passing judgement, relaying your own experiences or offering advice about what you think they should do. Instead, focus on being there for them in the moment. Your job isn’t to fix the situation but to help them feel heard and understood.

Ask what would be helpful: People need support in different ways. Ask what might help, and if they have specific requests, let them know what you can do. If they’re unsure, offer to check in or help with tasks like cleaning or grocery shopping.

Share resources: If someone you know is struggling, you don’t have to carry that burden for them. Instead, let them know there are resources available to help. When sharing resources, avoid forcing that person to use them. Instead, allow them to choose how and when they seek out help. If they are comfortable finding more support, you can offer to help them connect with resources on or off campus.

If you are worried that a friend who really needs support may not access resources, you can contact Counseling & Psychiatric Services (CAPS) by calling 303-492-2277 and consult with a clinician about your concerns.

Resources

Counseling & Psychiatric Services: CAPS provides on-campus mental health support for all ��ɫ��Ƶ students, including same-day mental health screenings, brief individual therapy, group therapy, workshops and crisis support.

Student Outreach, Advocacy & Support (SOAS): The severity of someone’s distress may be unclear, or you may be concerned about a student and don’t know how to move forward. If this is the case, you can refer students to SOAS. Case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship and coaching them toward self-advocacy.

Thriving Campus: Need help finding a mental health provider in the community? Thriving Campus can help you find and connect with local providers based on your needs, insurance coverage and more.

Mental Health First Aid: During this free training, you will learn about risk factors and warning signs, engage in experiential activities and learn about evidence-supported treatment and self-help strategies.

Mental health concerns can impact relationships, academic performance, work and overall well-being. If you or someone you know is facing these difficulties, remember that support is available. Learn more about the signs of depression, along with information on where to seek help.

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What to do if you get sick

Kyra Raye Loch — Mon, 15 Sep 2025 23:01:01 +0000

What to do if you get sick Kyra Raye Loch Mon, 09/15/2025 - 17:01

Medical Services

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If you start feeling under the weather, it’s important to take quick action to protect your health and prevent the spreading of illness to others. By following a few simple steps, you can recover more comfortably and help keep your community safe.

Stay home

Take time to rest and recharge. Staying home not only speeds your recovery, but it’s also one of the best ways to look out for your campus community. Here are some more things you can do to prevent the spread of illnesses:

Disinfect surfaces in your home, especially if you live with more people.

Cough and sneeze into your sleeve, elbow or a tissue.

Increase ventilation by opening windows.

Avoid sharing utensils or personal items with roommates or friends.

Wash your hands regularly for at least 20 seconds with soap and water.

Wear a mask if you’re worried about respiratory illnesses.

Inform your instructors and supervisors

If you're feeling sick and need to miss class or work, reach out to your instructors or supervisors as soon as possible. Send a quick email to let them know what's going on and that you won’t be able to attend. Be sure to mention any assignments that are due and offer to catch up on missed coursework when you’re back. Clear communication helps you stay on track and shows responsibility.

If you think you may be absent for longer, you should communicate that with them and ask them to discuss a plan. You can also contact Disability Services if you have a temporary medical condition, including illness, injuries or surgery.

Monitor your symptoms

Many illnesses share symptoms, and it may be hard to tell exactly what you may have, especially in the early days of an infection. For instance, fatigue, fever, sore throat and headaches are common among many illnesses including flu, cold, mono, strep throat and COVID. Testing at Wardenburg Health Center or a local medical clinic can help you narrow down the list of possible illnesses. At-home test kits for COVID and the flu are available over the counter at the Apothecary Pharmacy. Most local pharmacies also carry COVID test kits as well as combined test kits for both influenza and COVID.

While you’re sick, be sure to monitor your symptoms. Most illnesses can be managed at home with basic remedies.

Here are a few at-home remedies to try:

Drink plenty of fluids like water or tea, or electrolyte beverages like Gatorade or Pedialyte.

Get extra rest to help your body recover.

Use cough drops, gargle with saltwater or try honey sticks to relieve a sore throat.

Use over-the-counter medications to help manage symptoms like nausea or diarrhea.

Need supplies? Here are some options to get at-home remedies on campus:

Pick up free illness care supplies on the third floor of Wardenburg Health Center in the Wellness Suite or at Village Center Wellness.

Order free cold care supplies for on-campus delivery to residence halls through the Buff Box program.

Stop by the Apothecary Pharmacy to purchase COVID test kits, over-the-counter medications and prescriptions.

If you’re unsure what to do or have additional questions, call your primary care provider or the main line at Medical Services (303-492-5101). You will be connected with a nurse at Medical Services who can discuss your symptoms and treatment options, including whether you should take care of yourself at home or seek medical care. For after-hours support, you can call your local urgent care.

Review your health insurance policy to understand which providers and facilities are covered, so you can access care with minimal out-of-pocket costs.

Seek care if needed

If you’re unsure of what to do or have questions, call your primary care provider or Wardenburg Health Center on campus at 303-492-5101. You can also schedule a same-day call back with a nurse through your MyCUHealth patient portal. Both of these options allow you talk with a nurse to discuss symptoms and treatment options, including whether you should take care of yourself at home or seek medical care.

For other after-hours support, you can visit a local urgent care facility.

You should seek emergency medical care immediately if you have any of the following symptoms:

Difficulty breathing

Persistent pain or pressure in your chest

Sudden confusion

Inability to wake or stay awake

Bluish lips, face or skin

Call 911 or head to a local emergency room. You can also contact your medical provider if you are experiencing severe symptoms and aren’t sure if you need urgent support.

Tips to stay healthy

Being informed and making simple changes to your routine can make a big difference in keeping you and your friends healthy throughout the semester. Take precautions this season by following these tips.

Learn more: How to prepare for cold and flu season

If you start feeling under the weather, it’s important to take quick action to protect your health and prevent the spreading of illness to others. Follow these steps to recover more comfortably and help keep your community safe.

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How to prepare for cold and flu season

Kyra Raye Loch — Mon, 15 Sep 2025 22:05:58 +0000

How to prepare for cold and flu season Kyra Raye Loch Mon, 09/15/2025 - 16:05

Medical Services

Listen to this article

As the weather cools and campus life gets busier, take proactive steps and protect yourself from seasonal illnesses. Being informed and making simple changes to your routine can make a big difference in keeping you and your friends healthy throughout the semester. Take precautions this season by following these tips.

Get vaccinated

Vaccines, like flu shots, can help your body’s immune system recognize and defend against a variety of viruses before you get infected. They can also reduce the severity of your symptoms if you end up falling ill.

Buffs can get a free flu shot at one of our clinics around campus, starting Sept. 15. Student flu shots are available by appointment only—sign up through your student health portal.

Avoid the spread

Practicing good hygiene habits can help reduce your exposure to germs and viruses and prevent the spread of illnesses. Here are some ways you can help yourself and others:

Wash your hands regularly, especially before eating, after using the restroom and after class. Be sure to use soap and warm water for at least 20 seconds or use hand sanitizer.

Remind your friends, roommates and peers to cover their coughs and sneezes, even if it’s just seasonal allergies.

Wipe down commonly used surfaces in your home or residence hall, including door handles, toilets, faucets, remotes and other areas you and your roommates touch regularly.

Avoid sharing personal products and utensils with others. This includes things like lip balm, food, beverages, and (if you are using) vapes and other products. You may also choose to wear a mask to reduce your exposure to respiratory illnesses.

Limit time in shared spaces, when you can, to help stop germs from spreading around your residence hall or apartment.

Take care of yourself

Did you know that your immune system can be affected by the things you do every day? Here are a few ways to take care of yourself and protect your immune system.

Getting seven to nine hours of sleep each night can help strengthen your body and immune system against illnesses. Try creating a routine where you wake up and go to bed at the same time each night to ensure you get enough sleep.

Eating a variety of foods regularly can help you maintain your energy and ward off viral and bacterial infections. Try adding vitamin-dense fruits and vegetables to each of your meals.

Staying hydrated can help loosen mucus and increase blood flow. Carrying a refillable water bottle and using water stations around campus is a great way to ensure you stay hydrated throughout the day.

Staying physically active can help your body build resilience against infectious diseases. Strive for at least 30 minutes of activity each day. This can include everything from walks across campus and trips to The Rec to playing yard games outside with friends. Remember to wash your hands after visiting public places—gym equipment can have lots of germs!

Taking time to relax and manage stress is important to keep your immune system running at full capacity. Experiencing stress may affect self-care routines and lower the body's resistance to infections.

Additionally, take time to review your health insurance policy to understand which providers and facilities are covered. This way, you’re prepared to access care with minimal out-of-pocket costs if you need it.

By taking charge of your health and making smart choices now, you’ll be setting yourself up for an energized, productive semester—so you can focus on classes, campus life, and everything college has to offer.

What to do if you get sick

Learn more: What to do if you get sick

As the weather cools and campus life gets busy, it’s important to protect yourself from seasonal illnesses. Here are some tips to stay healthy this semester.

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5 insights to help you recognize hazing

Kyra Raye Loch — Thu, 11 Sep 2025 21:37:34 +0000

5 insights to help you recognize hazing Kyra Raye Loch Thu, 09/11/2025 - 15:37

College is full of opportunities to meet new people and join groups, and sometimes the pressure to fit in can lead groups to put new members at risk of harm.

Here are some things to know about hazing.

1. Hazing is harmful—even if someone agrees to it

Hazing is any activity that a person is expected to do to join or stay in a group that could humiliate, degrade, abuse or put them at risk—physically or emotionally.

Just because members choose to participate doesn’t make it okay. Harmful actions are still harmful, even if they’re framed as “traditions” or “part of the process.”

If you are a leader of a group, it's helpful to assess your mission and goals to ensure traditions or optional activities that promote community don't inadvertently cause harm.

2. Hazing takes many forms

Having standards and expectations to be part of a group is important for creating a positive community. Sometimes, these expectations go too far and endanger the health and safety of members. Group expectations can end up taking over someone’s schedule and can make them feel like they must put the group before everything else—classes, friends or even their own well-being. Being accepted into a group shouldn’t mean crossing boundaries or sacrificing what’s important.

Here are some examples of what hazing can look like in real life.*

Intimidation

Deception, secrecy, coercion

Assigning demerits

Demeaning and targeted name-calling

Forced social isolation

Expecting certain items to always be in your possession

Ignoring members

Duties that are unfairly assigned

Trying to instill fear in members

Depriving members of privileges

Harm to well-being

Verbal abuse

Threats or implied threats

Requiring members to wear embarrassing attire

Skit nights with degrading or humiliating acts

Sleep deprivation

Sexual simulation or harassment

Questioning or interrogation under pressure

Requiring new members to perform personal service to active members or alumni (like carrying books or running errands)

Required singing, chanting or performing in unusual places like the classroom or at an unrelated game or event

Depriving members of basic needs, like food and water

Violence/physical harm

Forced consumption/overconsumption of alcohol, drugs, food, etc.

Beating, paddling or other forms of assault

Branding

Water intoxication

Abduction/kidnapping

Sexual assault, including unwanted touching or penetration, including oral, anal, vaginal, with a body part or objects

Forced tattoos or body piercings

Enduring harsh weather without appropriate clothing or protection

*(Allan, 2015; Allan & Kerschner, 2020; Adapted from Bringing in the Bystander)

It’s important to realize that some groups may pressure members to keep everything about their initiation process or team-building activities secret—even the things that make some members uncomfortable or cross a line. Speaking up about hazing, even if it means going against the group, helps create a safer environment for everyone and stops these behaviors from continuing.

3. Hazing can happen in any kind of group

Whether formal or informal, social or academic, hazing can be used in many different types of student groups, including sports teams, academic clubs, social groups and organizations, and other types of group environments.

It’s important to think about the kinds of organizations you want to be part of and what you’re hoping to get out of those experiences. Taking a moment to reflect can help you figure out what kind of friendships, values and experiences you want in college. It also helps you set boundaries around what you’re comfortable doing to be accepted into a group.

4. Recognizing hazing helps you support others

Hazing can be a sensitive topic, especially if someone has been subjected to degrading, humiliating or violent behaviors and activities.

Here are some things you can do to help someone who may be experiencing hazing.

Learn to identify hazing activities

Knowing what hazing looks like can help people understand what’s okay and what crosses the line. To help identify if an action may be considered hazing, ask the following questions:

Is the activity someone is required to do required for initiation into the group?

Could this cause harm, including feelings of embarrassment, humiliation or degradation?

Are people involved being pressured or coerced to participate?

What will happen to someone who doesn’t want to participate?

Take note of changes

Hazing can cause someone to experience physical, emotional and psychological distress. Here are some signs that can indicate someone may be experiencing hazing:

Prioritizing group/membership activities over other areas in their life (like school, relationships, etc.).

Expressing fear or hesitation about what might happen to them if they don’t participate in a specific group activity, even if it makes them uncomfortable.

Changes to their behavior or mood, including feeling down, anxiety or restlessness.

Missing class, work or outside social events.

Describing “traditions” that sound unsafe, coercive or harmful.

Changes to sleep habits, including fatigue.

Posting concerning or odd things on social media.

Being secretive about group membership or “traditions.”

Learn more about the signs of hazing

5. Talking about hazing can make a difference

Recognizing and speaking up about hazing is key to making our campus a safer, more welcoming place for everyone. When students look out for each other and take steps to stop harmful traditions, it helps build a community where respect and support come first.

If you’re worried about a friend who might be the target of hazing, here’s how you can reach out and support them:

Be genuine—let your friend know that you care and that you’ve noticed changes. For example: “You seem super busy with your group lately, how are things going?”

Share what you’ve observed, like mood changes or missing class. Sometimes, people don’t realize that what they’re experiencing could be hazing.

Listen openly. Let friends know that you are open to talking about things that may feel tough to discuss or when they fear they'll be judged.

Remind them hazing is never okay and that it’s not their fault if it’s happening to them.

Help them explore their options, whether it’s reaching out for help, stepping away from the group or reporting the issue. Let them know there’s more than one way to get support.

Keep checking in. Not everyone is ready to take action right away, but your support can make all the difference when they’re ready.

Find support

Whether you or someone you know is struggling with hazing or group practices, there are support resources available. For more information, you can also check out StopHazing.org.

Don’t Ignore It
Explore your options for seeking confidential support, reporting concerns and learning skills for helping others. If something seems off, it probably is—don't ignore it.

Office of Victim Assistance (OVA)
OVA provides free and confidential information, consultation, support, advocacy and short-term, trauma-focused counseling services for students, grad students, faculty and staff who have experienced or witnessed a traumatic, disturbing or disruptive event. This includes hazing.

Student Conduct and Conflict Resolution (SCCR)
If you or someone you know has experienced hazing, you can file an anonymous report with SSCR.

Student Outreach, Advocacy & Support (SOAS)
SOAS provides individualized support to students. Case managers connect students with campus partners, community resources and support systems, while building a trusting relationship and coaching them toward self-advocacy.

College is full of opportunities to meet new people and join groups, and sometimes the pressure to fit in can lead groups to put new members at risk of harm. Here are some things to know about hazing.

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A practical guide to sports betting

Kyra Raye Loch — Thu, 11 Sep 2025 19:56:08 +0000

A practical guide to sports betting Kyra Raye Loch Thu, 09/11/2025 - 13:56

Health Promotion

Think sports betting is just a casual thing among friends? You’re not alone—nearly two out of three college students say they’ve placed a bet on a game, according to the National Council on Problem Gambling. And that’s not even counting the ones who dabble in lotteries, card games, mobile apps or casino-style gaming.

If you’re planning to bet on sports this fall, whether it’s fantasy football or just a weekend game, check out these tips and resources to help you keep it fun, stay in control and know where to turn if things start feeling off.

Evaluate your habits

Betting isn’t automatically a bad thing, but it is designed to keep you playing. Apps and sites use rewards and excitement to hook your brain, kind of like how alcohol or other substances affect your system. That’s why it’s easy to lose track of how often (or how much) you’re betting.

Want to know how your brain reacts to wins and losses? Check out the science behind gambling to learn more and help you know when it’s time to take a break.

In the meantime, reflect on the past year and ask yourself:

Am I betting more often or spending more money than I used to?

Have I pulled away from friends or activities?

Have I borrowed money to cover bets?

Do I hide my gambling from others?

Do I keep betting even when I’m losing?

Has betting caused stress, anxiety, or health issues?

Do I feel guilty about how I gamble or bet?

If you answered “yes” to any of these, it might be time to pause and reassess. You can also take this survey to check in on your habits and get support if you need it.

Set your limits

Betting can be fun, and it can also be easy to lose track of time and money if you’re not careful.

Here’s how to stay more in control:

Use site tools. Most betting apps let you set time and money limits. Turn those features on and stick to them.

Budget smart. Only bet what you can afford to lose. Never use money meant for essentials like rent, food or tuition. If it’s hard to track spending, remove saved card info or leave your cards at home.

Know the game. Before placing a bet, make sure you understand how it works—point spreads, odds, future bets, etc. The more you know, the less likely you are to be surprised by losses.

Don’t chase losses. Losing is part of betting. Trying to win it back usually leads to even bigger losses.

Find your balance

Spending too much time gambling can mess with your focus, finances and mental health. Taking regular breaks helps you stay more in control and keep things fun.

Here are a few ways to keep it balanced:

Mix gambling with other hobbies and don’t let it be your only go-to.

Delete gambling apps from your devices if they’re becoming a distraction.

Remove saved card info to make impulse betting harder.

Use tools like Bet Blocker or GamBan to limit access to betting sites.

Avoid betting when you’re stressed, upset or under the influence—your decisions might not be as sharp.

Check out our free guide for quick tips on staying intentional, spotting warning signs and getting support if you need it.

Talk about it

It’s easy to share wins, but what about the losses? Being real about both sides of sports betting can help you and your friends keep things in perspective.

Start honest conversations with people you trust. Talking about your experiences (the good and the not-so-good) can help you spot patterns, learn what’s working and hear how others are setting limits or dealing with challenges.

Here are a few questions to get the conversation going:

Does betting make watching sports more fun, or more stressful?

What kinds of sports do you usually bet on?

How easy (or hard) is it to actually make money?

Have you had any losses this year? How did that feel?

Do you think your relationship with betting is changing?

Sharing your story—and listening to others—can help you stay grounded and make smarter choices.

Seek support

Betting can go from fun to harmful, fast. It’s not just about losing money. Problem gambling can lead to stress, anxiety, depression, relationship issues and increased risk of suicide attempts.

Some people experience compulsive gambling, where the urge to keep betting takes over—even when it’s hurting their life or finances. This can look like chasing losses, draining savings, going into debt or even doing things like lying or stealing to keep betting.

If you’re worried about how gambling is affecting you, you’re not alone—and there’s help. Check out these free resources and support programs.

Collegiate Recovery Community (CUCRC)
The CUCRC provides community and support for students in recovery or seeking recovery from a wide range of behaviors, including gambling.

Counseling and Psychiatric Services (CAPS)
CAPS can help students explore their relationship with gambling and help you connect with support resources. Schedule a screening or stop by during a Let’s Talk session to meet with a provider.

National Problem Gambling Helpline
The National Problem Gambling Helpline is operated by the National Council on Problem Gambling (NCPG). They provide 24/7 phone, text and chat services to help connect individuals with local resources and support related to gambling concerns.

Gamtalk
Gamtalk is a free, anonymous, peer-based support network that helps individuals with problem gambling. They offer moderated group support chats online 24/7.

Gambling is prohibited in ��ɫ��Ƶ residence halls. NCAA rules prohibit athletics staff and student-athletes from participating in any sports wagering activities on an NCAA sponsored sport, at any level.

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Tips for talking about and preventing suicide

Kyra Raye Loch — Fri, 05 Sep 2025 17:25:41 +0000

Tips for talking about and preventing suicide Kyra Raye Loch Fri, 09/05/2025 - 11:25

Starting a conversation about suicide, even briefly, can make a meaningful difference. It can help someone feel seen, heard and supported enough to reach out for help. Here are some tips you can use if you’re concerned that a friend, roommate or classmate may be struggling or thinking about suicide.

Know the warning signs

There are sometimes subtle or more obvious signs that precede suicidal behaviors. Knowing potential warning signs and ways to intervene can dramatically reduce the risks of suicidal behaviors.

Here are some signs to watch out for:

Withdrawing from friends, family or peer groups

Neglecting their appearance or hygiene

Sudden changes in academic performance (like cutting class, missing assignments, etc.)

Significant behavioral or emotional change

Acting recklessly or engaging in risky behaviors

Engaging in self-destructive behaviors

Increased substance use

Being unable to sleep or sleeping all the time (including in class)

Talking or writing about death, dying or suicide

Expressing feelings that life is meaningless or there is no reason to live

Feeling desperate or trapped, like there is no way out

Comments about being a burden on others

Feelings of hopelessness

Giving away possessions

The above signs could indicate that someone is struggling and if you notice these comments or behaviors, there are things you can do to support the person who is struggling, as well as help them connect with resources.

Share your concerns

If you’re concerned about someone and feel comfortable talking with them, gently share what you’ve noticed and your desire to help. Try to arrange a time to meet with them privately to discuss your concerns. It can be helpful to provide concrete examples of behaviors that you’ve noticed. For instance, you may say “I’ve noticed you’ve been struggling to go to class recently” or “I’ve noticed that you haven’t been spending as much time with friends lately.” Acknowledging their distress can help open the door for conversation.

If you’re not sure how to approach someone or start the conversation, check out Mental Health First Aid. This training is designed to help individuals assist someone experiencing mental health or substance use concerns or crises. Participants will learn about risk factors and warning signs, engage in experiential activities, discuss professional and self-help resources and practice a five-step strategy to provide support.

If you’re not comfortable approaching someone with your concerns, consider filling out an online referral for Student Outreach, Advocacy & Support (SOAS). Their office can reach out to students to follow-up and provide additional support.

While SOAS is a supportive resource, it is not a crisis or emergency office—learn more about emergency and crisis care.

Ask the question

When talking with a friend or peer, don’t be afraid to ask directly about suicide or self-harm. Contrary to what we may think, talking about suicide directly isn’t going to plant the idea in their head. If they have been thinking about suicide or self-harm, asking them about it can be a relief and an opportunity for them to talk about it more openly.

When you ask, express your care by saying something like “I’m asking because I care. Are you thinking about suicide?” If they aren’t, they’ll let you know. Asking someone, even if they aren’t thinking about suicide, lets them know that it’s okay to talk about it in the future if things change. If they are thinking about suicide, it’s likely time to help them connect with resources on campus.

Remember that you don’t have to carry the weight of someone else’s mental health or suicidal thoughts. If a friend communicates that they are thinking about suicide, or if you are concerned for their mental health, you can call Counseling & Psychiatric Services (CAPS) any time for additional guidance and support. CAPS can support students, families and faculty or staff if they are concerned about a student.

Listen

Listen without judgment and resist the urge to give them advice. It’s important to understand someone’s pain and what they’re experiencing. Keep in mind that suicidal thoughts are often short-term and specific to a situation. In many cases, they are an attempt to control or manage significant pain. When the pain subsides, the thoughts of suicide often lessen with it. However, understanding the source of someone’s pain can also help us better support them and connect them with resources.

Manage your emotions

Talking about suicide can be nerve-racking, especially if someone says they have considered suicide. However, it’s important to manage your own emotions. When we project our own fears or anxieties, it can cause the other person to shut us out or become more distressed. Instead, try to reiterate your care and concern. Let them know that you are there for them and you want them to be okay. Remember that crisis resources are available to support you and your friend.

Instill hope

Let the person know that there are resources available to help them and things can get better. Don’t be afraid to call for help immediately if you’re worried about someone’s safety. Here are some on-campus resources that are available to help students who are struggling with mental health concerns or thoughts of suicide.

Welfare checks

Welfare checks should be considered when you are significantly worried about someone’s safety due to their recent behavior, or statements, and you or another friend or loved one are not able to contact them or ensure they are safe.

Welfare checks can be performed by any police department if you’re concerned about the health, safety or welfare of another person. Be prepared to give the exact address where the person is located (residence hall and room number if on campus) as well as the reason for your concerns.

On campus: CUPD 303-492-6666

Off campus: Boulder Police 303-441-3333 or the person’s local police department

Depending on the police department, they may bring a mental health co-responder with them to help assist with the situation. It is highly recommended that you ask for a co-responder when you call for a welfare check. For example, CUPD and Boulder Police both routinely have mental health co-responders assist with mental health related calls. The police and co-responder are not there to get anyone in trouble, but to make contact and ensure the person is safe and offer resources and support. They may help the person contact a friend or family member for support, and/or help them make a plan for care. While police and co-responders are there to help, it is also important to consider whether the police are the right intervention. Not everyone feels safer when the police are called.

Urgent resources

Crisis services

If you need urgent or same-day support for yourself or a friend, Counseling and Psychiatric Services (CAPS) provides crisis support 24/7. Call 303-492-2277 to connect with a crisis counselor.

Student Outreach, Advocacy & Support

Student Outreach, Advocacy & Support provides support for Buffs throughout their time at ��ɫ��Ƶ. They are here to help students identify issues and appropriate resources. They also work collaboratively with students to develop an action plan.

Office of Victim Assistance (OVA)

OVA provides free and confidential information, consultation, support, advocacy and short-term trauma-specific counseling services for students, grad students, faculty and staff who have experienced a traumatic, disturbing or life-disruptive events/incidents.

Additional resources

Let’s Talk

If a student is struggling, Let’s Talk is a great way to get connected with support services. They can meet one-on-one with a CAPS counselor for a confidential consultation that can help them gain insight and connect with additional resources on campus.

Workshops

If a student is struggling, workshops are a great way for students to learn coping skills related to anxiety, stress and other painful emotions. Workshops are available throughout the week and are covered by the student mental health fee.

Welltrack Boost

WellTrack Boost is a free app that is available to all ��ɫ��Ƶ students. It is designed to help you understand your mental health and to provide you with the help that you need online. This app address issues like stress, resiliency, anxiety and/or depression. WellTrack Boost is a self-guided and interactive way to manage your mental well-being.

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5 things everyone should know about sexual assault

Kyra Raye Loch — Wed, 03 Sep 2025 15:35:46 +0000

5 things everyone should know about sexual assault Kyra Raye Loch Wed, 09/03/2025 - 09:35

Sexual assault is all too common in our society and can have lasting impacts on individuals and communities.

Here are five things everyone should know about sexual assault.

1. Sexual assault is most often committed by someone we know

People who commit sexual assault often take advantage of vulnerable situations.

Most sexual assaults are carried out by people who know the person they assault, including:

Friends

Acquaintances

Classmates

Co-workers

Partners

Exes

Neighbors

Dates

Someone they met online or at a party

This often contradicts what people believe about who commits sexual assault and can make it more difficult to recognize when an assault happens.

Stereotypes can often shape how people are seen when it comes to sex and relationships. They often suggest who is “available” or “promiscuous,” and who is “worthy” of loving, respectful intimacy. These ideas especially affect women, people with disabilities and folks who are bi or transgender. When people rely on these stereotypes, they may be more likely to overlook someone’s ability to give or deny consent—which is never okay.

2. Consent is key

Consent is an ongoing agreement that people arrive at together. Consent includes words or actions that create mutual understanding and articulate acceptance to participate in a particular sexual activity.

Consent must be established before people engage in a sexual activity and must be maintained while sex is happening. Each person needs the opportunity to set personal boundaries and to understand the boundaries of others.

Here are a few essential things to know about consent:

Regardless of relationship status or sexual history, consent is required for every sexual encounter.

Body language, words and other non-verbal cues are all acceptable ways to demonstrate consent and non-consent. Tuning into these signals is key to avoid overstepping boundaries, even when a person doesn’t feel comfortable addressing them directly or explicitly.

Consent is mutual. For instance, if someone consents to sex with a condom but their partner doesn’t use one, that is not consent. (This behavior is often referred to as “stealthing”).

People can—and often do—change their minds about what they want to or are willing to do sexually. If you or a partner signal that they want an activity to stop, that choice must be respected.

Agreeing to one sexual activity doesn’t mean the person agrees to do another activity, the same activity at a different time or the same activity with a different person. For instance, making out with someone doesn’t mean they consent to other sexual activities.

Anyone who is incapacitated by alcohol, drugs or anything else cannot give consent, regardless of what they are saying or doing. Incapacitation is a state where someone cannot make a reasonable, rational decision because they lack the capacity to understand the “who, what, where, when or why” of a sexual interaction.

Learn more about affirmative consent

3. Sexual assault can include a wide range of experiences

Sexual assault includes any unwanted sexual contact or behaviors that a person did not, or was not able to, consent to.

This can include, but is not limited to, the following:

Unwanted penetration, including vaginal, anal or oral sex. This also includes penetration by an object or another person’s body part(s).

Unwanted touching of someone’s butt, breasts or genitals.

Keep in mind that attempted touching, contact and penetration are also considered sexual assault. Additional forms of sexual harm include sexual harassment, exploitation (e.g., sharing nudes, videotaping sexual acts without consent, airdropping explicit images, etc.) as well as abuse by an intimate partner.

Both sexual assault and sexual misconduct refer to legal thresholds under campus policy and criminal law. Harmful sexual experiences can still happen outside of these parameters.

If you or someone you know isn’t sure whether an experience may have been sexual assault, confidential advocate counselors from the Office of Victim Assistance (OVA) on campus are available for free consultations, trauma-focused counseling and support.

Advocate counselors with OVA are here to help students, staff and faculty understand, heal and process their experiences as well as learn about their rights and options. Remember, you don’t have to know what to make of an experience to get support. Give them a call at 303-492-8855 or schedule a free and confidential appointment.

4. Sexual assault can be prevented

We can create a safer community when Buffs look out for each other, speak up about concerning behaviors and situations, and take steps to create better social interactions.

Here are some ways to help improve and practice effective bystander skills:

Learn to identify high-risk situations
Keep an eye on people who hit on the drunkest person at a party, encourage others to over-drink, try to get a drunk person alone or away from their friends, are persistent about pursuing someone sexually or repeatedly commit low-level boundary violations. It’s not that people don’t understand consent, it’s that some people aren’t interested in honoring it.

Intervene in concerning situations
If you see someone in a potentially harmful or high-risk situation, you can do something to intervene. Helpers are particularly important in situations where someone is being pursued by someone else because of their level of intoxication, or if a person has been intentionally drugged to make them unable to fend off a sexual assault.

Keep track of friends
At parties, high-proof alcohol mixed with sweet punch or juice might be served to increase the likelihood that people will become intoxicated. It’s common for those who perpetrate sexual assault to encourage alcohol consumption or target those who seem incapacitated. It’s important to check in with a friend if you observe any sudden changes (e.g., difficulty standing, disorientation, etc.) that might indicate they’ve had too much to drink.

Don’t leave someone behind
Commit to not ditching someone if they have too much to drink and/or become unwilling to stick with the plan to stay together. Sticking together decreases the likelihood that someone will have to rely on lesser-known friends or strangers to get home. It’s also important to consider whether someone who is offering to walk a person home or look after an intoxicated person is trustworthy or is potentially looking for access to someone who is vulnerable.

Trust your instincts
If a situation feels off, it probably is. If you think someone’s behavior feels uncomfortable or unsafe, follow your gut. It’s okay to make up an excuse to interject or interrupt a situation. You can act like you don’t feel well and need someone to leave with you, need their help to check on a friend or need people to go with you to get something to eat.

5. Support is available

Resources are available for those who have experienced sexual assault, who want to support friends and survivors, or who want to learn more about sexual assault prevention. Students often reach out to friends or family members first when something bad happens. Having the skills to respond effectively without blame or judgment is vital. Learn more skills for supporting your friends through the aftermath of a traumatic event.

Here are some of the resources available to support survivors and friends at ��ɫ��Ƶ:

Office of Victim Assistance (OVA)

Confidential resource

OVA provides free and confidential information, consultation, support, advocacy and short-term, trauma-focused counseling services for students, grad students, faculty and staff who have experienced a traumatic, disturbing or life-disruptive event, including intimate partner abuse, sexual assault and harassment.

Office of Institutional Equity and Compliance (OIEC)

OIEC is the office that provides university resolution options and safety remedies in response to sexual assault, intimate partner abuse and stalking, and other forms of discrimination and harassment. If you or someone you know at CU has been impacted, reports can be filed online. Anonymous reporting is an option as well.

Don't Ignore It

Explore your options for seeking confidential support, reporting concerns and learning skills for helping others. If something seems off, it probably is—don't ignore it.

Medical Services at Wardenburg Health Center

Sexual and Reproductive Health clinic providers are specialists in sexual and reproductive health and are inclusive and affirming to all students. While providers cannot provide medical forensic exams (MFE), they can support other medical needs and help connect and transport patients to local hospitals for an MFE.

Medical Forensic Exams

Students who have experienced sexual assault can opt to have a medical forensic exam (MFE), which is conducted by a sexual assault nurse examiner (SANE). Exams are offered at local hospitals, and not on campus. Reporting to law enforcement is not required to receive a medical forensic exam—learn more.

CU Police Department

Students who have experienced sexual assault on campus can choose to report to the CU Police Department. For assaults in the city of Boulder, the law enforcement agency would be Boulder Police.

Requirement to Inform OIEC

University employees who have the authority to hire, promote, discipline, evaluate, grade, formally advise or direct faculty, staff or students are considered "responsible employees" and must share alleged misconduct with the Office of Institutional Equity and Compliance (OIEC).

This includes any disclosure of sexual misconduct, intimate partner abuse (including dating and domestic violence), stalking, protected-class discrimination or harassment, or related retaliation. The person impacted has the choice about whether and how they want to proceed.

Note: Confidential campus resources are exempt from ��ɫ��Ƶ’s reporting requirement, including the Office of Victim Assistance (OVA), Counseling and Psychiatric Services (CAPS), Psychological Health and Performance (PHP), Faculty and Staff Assistance Program (FSAP) and Ombuds.

Learn more about who is required to share concerns with OIEC.

Sexual assault is all too common in our society and can have lasting impacts on individuals and communities. Here are five things everyone should know about sexual assault.

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Feeling homesick? 4 ways to cope

Kyra Raye Loch — Thu, 28 Aug 2025 19:52:31 +0000

Feeling homesick? 4 ways to cope Kyra Raye Loch Thu, 08/28/2025 - 13:52

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Whether you've just started your college journey or you’re in your final year, it's totally normal to miss home or feel a little out of place sometimes. The good news? There are plenty of ways to build connections and feel more at home on campus. Here are a few simple strategies to help you feel more grounded and connected.

Navigate change

Even if it doesn’t always show, many students feel homesick or lonely at some point. It’s completely okay to miss your people, your routines or the comfort of home—especially after a big transition.

The important thing to remember? These feelings are temporary, and you’ve likely navigated transitions like this before. As you settle in, meet new people and find your rhythm, things usually start to feel easier and more familiar. Lean into your strengths and remember what helped you adjust to change in previous situations.

Here are some tips to help in the meantime:

Set small goals. Try attending one campus event, joining a club, or simply chatting with someone new each week. Little steps can lead to big changes.

Remember your “why.” Think about what brought you to CU and the exciting opportunities ahead. You’re here for a reason, and your journey is just beginning.

Feel your feelings. It’s okay to feel sad or overwhelmed sometimes. Let yourself feel it, then gently shift your focus—call a friend, read something uplifting or listen to your favorite song.

Reframe homesickness. Missing home means you have strong, loving connections—and that’s something to be grateful for.

Stay in touch

No matter how you're feeling, keeping in touch with friends and family back home can be a powerful way to stay grounded. Regular check-ins, whether it’s quick texts or long video chats, can help ease feelings of homesickness and remind you that you're supported and loved. And if you're having a tough time, don’t hesitate to reach out to someone you trust. Talking things through can help you feel less alone and more understood.

Try these ways to stay connected:

Schedule regular calls or video chats. Even short conversations can make a big difference.

Send letters or postcards. Getting something in the mail is always a sweet surprise.

Share your college experience on social. Keep the meme exchange going or post updates to stay connected.

Start a group chat. Keep everyone in the loop and share support, laughs, and life updates.

Establish a routine

College life comes with a lot of new responsibilities—living on your own, navigating campus, managing classes, and figuring out your schedule. One of the best ways to feel a sense of control is by building a routine that fits your life.

Even small habits can help reduce stress and make your days feel more predictable. Just remember routines aren’t one-size-fits-all, and it’s totally okay to modify yours as you adjust to the new semester.

Here are some easy ways to build structure into your week:

Plan your day. Block out time for studying, classes and socializing.

Include your favorite activities or hobbies. Intentionally making time for things you enjoy can help boost your mood and add balance to your routine.

Find your go-to study spot. A space that helps you focus can make a big difference.

Stick to a cleaning or laundry schedule. Keeping your space tidy helps your mind feel clearer, too.

Put yourself out there

Making friends in college can feel different than it did growing up. It might seem intimidating to open up or meet new people, but those feelings are normal. If you're still searching for your crew, you're definitely not alone.

The good news? There are lots of ways to connect with others and build meaningful friendships over time.

Try these strategies to meet new friends:

Be a regular. Showing up consistently to clubs, campus events or study sessions helps people get to know you.

Sit near the same people in class. Familiar faces can turn into friendships—study groups are a great way to start.

Start with group hangouts. If hanging out one-on-one feels intimidating, try joining group activities or events.

Make the first move. Chances are that others are also looking for connection. Invite someone to join you at an event or the dining center—it might mean more to them than you realize.

Remember, transitioning to college life is a journey, not a race. Give yourself grace as you grow and try new things. Each step you take, no matter how small, moves you closer to feeling truly at home. Be patient with yourself, lean into opportunities and celebrate every win along the way. You’re creating your own unique college story, and with time, you’ll find the comfort and community you’re looking for.

Find support

If you’re struggling to connect with others, feel lonely or need some extra help, try connecting with support resources on campus.

Peer Wellness Coaching: Meet with a trained student to explore ways to make friends on campus, set goals, create routines and make the most of your time at ��ɫ��Ƶ.

Campus Life: Learn about programs and opportunities to help you get involved, meet fellow Buffs, enjoy life on campus and prepare for your future.

Counseling & Psychiatric Services (CAPS): CAPS offers confidential, on-campus mental health and psychiatric services for a variety of concerns such as academics, anxiety, depression, relationships, substance use and more.

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Sleep solutions for college students

Kyra Raye Loch — Thu, 28 Aug 2025 18:44:21 +0000

Sleep solutions for college students Kyra Raye Loch Thu, 08/28/2025 - 12:44

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College life can shake up your sleep, but you have the power to get it back on track. Whether you’re staying up late with friends, juggling assignments or just feeling stressed, building healthy sleep habits pays off in better energy, focus and mood.

Most students do best with seven to nine hours of sleep each night. If sleep’s been tricky lately, don’t worry—simple changes can help you feel more rested and prepared for your day.

Having trouble sleeping?

You may find yourself losing sleep or having challenges with falling asleep. This can be due to any number of reasons, but some common ones include stress, anxiety, lack of a consistent routine or changes to your schedule. Experiment and try these tips to help you get more quality sleep.

Curb your caffeine

Caffeine typically stays in your system for about eight hours, so it’s best to finish your last energy drink or cup of coffee by the early afternoon. If you experience cravings later in the day, try decaf options or caffeine-free alternatives like sparkling water.

Stay active earlier in the day

Physical activity can give you a burst of adrenaline, which can help you stay alert and motivated throughout the day. However, it can also wreak havoc on your sleep schedule if you work out too late at night. To avoid restless nights, try to wrap up your workout at least three hours before you plan to go to bed. If you want to squeeze in some late-night movement, consider more relaxing activities like stretching, mobility exercises or yoga.

Turn off your screens

Blue light from screens can disrupt melatonin production and affect sleep. Use your device's night mode to reduce blue light in the evening and try putting electronics away an hour before bedtime. Setting your phone to ‘do not disturb’ at night can also help prevent notifications from disturbing your sleep.

Optimize your sleep environment

Did you know that your room setup can influence your sleep? You can optimize your room for sleep by:

Using your bed only to rest or relax to help your brain learn to associate your bed with sleep

Adjusting your room temperature to a cooler setting

Turning on a fan or brown noise app

Closing your curtains and turning off any ambient lighting, or wearing a sleep mask

Trying out essential oils like chamomile or lavender to help your body relax before bed

Avoid lying awake

If you find yourself lying awake in bed for more than 20 minutes, don’t force it. Sometimes our bodies need a little extra help to settle in for the night. When this happens, try getting out of bed to do a low-key activity like reading a book or stretching. Set a timer and try to do that activity for about 20 minutes before trying to go to sleep again. Avoid forcing yourself to lay in bed until you fall asleep—this can make it harder to fall asleep.

Sleeping more than usual?

If you find yourself taking frequent naps, having difficulty waking up, sleeping through your alarm, feeling groggy or fatigued throughout the day or feeling the urge to sleep more often, you may be struggling with over-sleeping. Fatigue and increased need for sleep can be caused by various factors, including boredom, depression or some medical conditions.

Here are some tips to help you get your sleep schedule back on track.

Look for patterns

When are you sleeping, and for how long? What else do you notice about your current habits? Look for patterns and try to identify things that may be influencing your sleep. These insights can help you create routines to help you back into a more regular rhythm. For instance, if you find yourself staying up late at night and needing a nap during the day, try to get to sleep an hour or two earlier. When making these types of adjustments, it’s best to implement changes over time. In this case, it may be most beneficial to go to bed 15 to 30 minutes earlier each night until you find a bedtime that works best for you.

Practice consistency

Going to bed around the same time each night and getting up around the same time each morning can help you establish a solid sleep schedule. You can set yourself up for success by creating a nighttime routine that gives your body cues to settle down for the night. For example, you can set an alarm on your phone to remind you it’s time to get ready for bed. When you hear the alarm, start your routine. This may include things like taking a shower, brushing your teeth, stretching, reading a book or enjoying another calming activity to help you wind down for the night.

Moderate caffeine and alcohol

Save caffeinated beverages for the mornings and early afternoons. Caffeine later in the day can perpetuate a cycle of sleepless nights and groggy days. Similarly, try to avoid using alcohol as a sleep aid. Alcohol and cannabis might make it easier to fall asleep, but they reduce sleep quality. Both interfere with REM sleep, the stage that helps your brain and body recharge. As a result, sleep can feel less restful, and you may wake up feeling groggy or more tired the next day. Additionally, nicotine is a stimulant, so it can make it harder to fall asleep. It also disrupts sleep quality and may increase the risk of sleep problems like insomnia or sleep apnea.

Don’t deprive yourself

Running on too little sleep can cause us to overcompensate, which can lead to a cycle of sleep deprivation followed by oversleeping. This type of sleep cycling can take a toll on our physical and mental health, especially over time. For this reason, you should try to avoid pulling all-nighters, waiting until the last minute to finish assignments or staying awake much later on weekends than you would on weekdays.

If you’re still experiencing sleep issues

Changes in sleep patterns can be a side effect and early warning sign of depression or other conditions. Let your doctor or therapist know if you are not able to sleep or if you are sleeping too much.

There are a number of resources available to help you get a better night’s sleep and manage related issues, like stress or anxiety.

Counseling and Psychiatric Services (CAPS): CAPS provides mental health support for all ��ɫ��Ƶ students, including mental health screenings, drop-in hours, brief individual therapy, group therapy, workshops and crisis support.

Peer Wellness Coaching: Want advice from a fellow Buff? Schedule a free appointment with a peer wellness coach to help address stress, sleep issues, time management, self-care and more.

Apothecary Pharmacy: The Apothecary Pharmacy at Wardenburg Health Center is a full-service pharmacy that can fill prescriptions and provide over-the-counter remedies, including sleep aids, essential oils and more.

Acupuncture: Schedule individual or group acupuncture sessions that can help address a variety of concerns, including fatigue, sleep issues, stress, anxiety, depression and more.

Medical Services: If you are concerned that your sleep issues may be related to a medical condition, such as hypothyroidism, providers at Medical Services can help diagnose and address your concerns.

Wellness supplies: Pick up free wellness supplies, including mindfulness resources, ear plugs, eye masks, lavender aromatherapy rollers and much more at the Wellness Suites on the third floor of Wardenburg Health Center or at the Village Center, or through a Buff Box.

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