Grad students

4 things everyone should know about hazing

Anonymous — Wed, 04 Sep 2024 06:00:00 +0000

4 things everyone should know about hazing Anonymous (not verified) Wed, 09/04/2024 - 00:00

College can come with a lot of social pressures. Sometimes, in our efforts to make friends or join a particular group, we can find ourselves in uncomfortable or dangerous situations.

Here are four things everyone should know about hazing.

What is hazing?

Hazing includes any activities expected of a person to join or participate in a group that can humiliate, degrade, abuse, endanger or risk emotional or physical harm. Hazing can also include any action or situation that recklessly or intentionally causes harm.

When we talk about hazing, it’s important to know that the person’s willingness to participate in a given activity or task does not make it okay.

Who is at risk?

It’s important to know that hazing can happen in any group, including:

Club sports teams
College athletics
Academic clubs
Performing arts organizations
Fraternities and sororities

Honor societies
Intramural sports teams
Political or religious organizations
Residence hall floors
Student organizations

The risk of hazing can differ by group depending on several factors, including group culture and tolerance for hazing behaviors. Taking some time to reflect on the types of groups you want to join (and why) can help you clarify for yourself what types of relationships and experiences you want to have in college. It can also help you begin to think about what activities you are or are not comfortable doing to be part of a given group.

If you’re considering joining a group, try asking yourself the following questions:

What types of groups or organizations have you thought about joining and why?
What do you know about the group? How can you find out more?
What kinds of activities are required to join?
How will it impact your academics, social life or other activities?
Is drinking or drug use a significant part of the culture and what might that mean for you?
How comfortable are you with the activities or the unknowns related to the membership process?

What does hazing look like?

Hazing encompasses a wide range of activities. These activities are often required of specific members of the group, such as new recruits. Additionally, they are often meant to take priority over other activities in a person’s life as part of the initiation or recruitment process.

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

Intimidation

Deception, secrecy, coercion
Assigning demerits
Demeaning names
Social isolation
Expecting certain items to always be in your possession
Ignoring members
Reports from specific members
Duties assigned only to specific members
Trying to instill fear in members
Depriving members of privileges

Harm to well-being

Verbal abuse
Threats or implied threats
Asking 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 (e.g., carrying books, running errands)
Required singing or chanting at an unrelated game or event

Violence/physical harm

Forced consumption 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)

Due to the nature of these activities, many hazing behaviors go unrecognized and unreported.

It’s important to know that groups who participate in these types of hazing activities or rituals often swear members to secrecy about all aspects of the group, including initiation requirements and activities. Speaking up about hazing, even when it interferes with a group’s expectations, can help prevent it from escalating or happening to other members.

What can I do about hazing?

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

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

Learn to identify hazing activities

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

Is this a required part of the membership process for a particular 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 to take note of if you think someone may be experiencing hazing:

Prioritizing group/membership activities over other areas in their life (e.g., 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 depression, anxiety or restlessness.
Missing class, work or outside social events.
Describing “traditions” that sound like hazing.
Changes to sleep habits, including fatigue.
Posting concerning or odd things on social media.
Secrecy related to group membership or “traditions.”

Learn more about the signs of hazing

Start the conversation

If you’re concerned about a friend who may be experiencing hazing, here are some ways to start the conversation:

Start with compassion. Show the individual that you care about them and are concerned. For instance, you can say something like “You’ve been spending a significant amount of your time with [group], and I'm wondering how that's going?”
Describe what you have observed (e.g., lack of sleep, changes in your friend’s mood). Sometimes individuals being hazed do not realize they are being hazed.
Listen without judgment. Show the person it’s okay to come to you for support, even if it is a hard subject to talk about.
Validate that hazing is wrong, it’s not okay and it’s not the person’s fault.
Empower the individual to take some sort of action by suggesting options or resources (e.g., talking to a professional, leaving the organization, reporting the organization, etc.) to give them choices without telling them what to do.
Stay connected. Not all individuals going through hazing are ready to report it and may need time to process. You must be there for support, as they could need you later on.

Connect with resources

Whether you or someone you know is struggling with hazing or initiation 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.

Confidential resource

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

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

Office of the Dean of Students (For staff, faculty and families)
The Dean of Students supports and advocates for students and connects them with resources. If you are unsure how to advise a student in need of support, call the office at 303-492-9048 for assistance and referrals.

When making fast friends or join a particular group, we may find ourselves in uncomfortable or dangerous situations. Here are four things everyone should know about hazing.

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5 things everyone should know about sexual assault

Anonymous — Thu, 28 Mar 2024 06:00:00 +0000

5 things everyone should know about sexual assault Anonymous (not verified) Thu, 03/28/2024 - 00:00

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 can happen to anyone

The reality is that most sexual assaults are carried out by people who know the person they assault, including friends, acquaintances, classmates, co-workers, partners, exes, neighbors, dates or 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. People who commit sexual assault take advantage of situational vulnerabilities to exert their will and operate from a sense of entitlement to someone else’s body.

Sexual assault can happen to anyone, though because of oppression and discrimination, women, people with disabilities and those who identify as bisexual or transgender are disproportionately impacted.

2. Consent is key

Consent is an ongoing agreement that people arrive at together. Consent can include words or actions that create mutual understanding, clear willingness and acceptance of any sexual activity.

Consent must be established before people engage in a sexual activity. This gives each person 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 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, 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 on campus are available for free and confidential consultations, trauma-focused counseling and support. Advocate counselors with the Office of Victim Assistance (OVA) are here to help students, staff and faculty understand 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 an appointment.

4. Sexual assault can be prevented

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

Here are some ways to help improve and practice 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 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. Bystanders 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 in an attempt to facilitate 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 weird or wrong, 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 that feels ‘off.’ You can act like you don’t feel well and need them to leave with you, you need them to check on a friend or you want them 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 CU Boulder:

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 a traumatic, disturbing or life-disruptive event, including sexual assault and harassment.

Confidential resource

Office of Institutional Equity and Compliance (OIEC)

OIEC implements and enforces university policies around sexual assault, intimate partner abuse and stalking, and other forms of sexual misconduct. 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.

Mandatory reporting

All 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 are required to report alleged misconduct to the Office of Institutional Equity and Compliance (OIEC). This includes resident advisors, teaching assistants, professors, graduate instructors, academic advisors, coaches or other university employees with oversight authority.

Any sexual misconduct, intimate partner abuse (including dating and domestic violence), stalking, protected-class discrimination or harassment, or related retaliation disclosed to a responsible employee must be reported to OIEC. The person impacted has the choice about whether and how they want to proceed. Reporting is required to help ensure that people understand their rights and options and the resources available.

Note: Confidential campus resources are exempt from CU Boulder’s mandatory reporting policy, 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 mandatory reporting

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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When is it time to seek mental health support?

Anonymous — Mon, 04 Mar 2024 17:37:51 +0000

When is it time to seek mental health support? Anonymous (not verified) Mon, 03/04/2024 - 10:37

Knowing how (and when) to seek out mental health support is important, whether you’re concerned about yourself or a friend. Here are some guidelines you can use to determine if you should seek emergency, urgent or general support for mental health concerns.

When to seek general mental health support

Asking for help can be hard, especially if we’re not entirely sure we need it. While some mental health concerns may be obvious, others may be harder to accurately identify. For instance, believing that it’s normal to feel overwhelmed or stressed in school or at work may prevent some people from seeking support if it’s related to stress.

Remember that everyone struggles sometimes, and you don’t have to figure it out on your own. Here are some examples of times when it may be a good idea to seek support or connect with resources on campus.

General mental health support can be a great option if someone is:

Having difficulty managing stress, worry or anxious thoughts
Feeling down, sad or hopeless
Feeling isolated or lonely
Feeling overwhelmed by life’s demands (e.g., school, work, relationships, etc.)
Looking to develop healthier coping skills or relationships
Experiencing negative impacts from substance use
Experiencing relationship difficulties (e.g., making or keeping relationships)
Unsure how to make meaningful changes or address issues on their own

If you are struggling with any of the mental health concerns listed above, be sure to check out the following resources for support.

Resources for students

Student Support and Case Management (SSCM)

SSCM is here to help students identify issues and appropriate resources. They also work collaboratively with students to develop an action plan. This is a great option for those who would like someone to reach out to another student or friend directly for support.

Let's Talk

Let’s Talk allows students to check in for an informal and confidential consultation with a counselor.

Workshops

CAPS provides weekly workshops that can help students develop healthy coping skills related to stress, anxiety and other painful or distressing emotions. All workshops are covered by the mental health fee. Join virtually by signing up online at MyCUHealth.

AcademicLiveCare

AcademicLiveCare provides access to free online counseling, psychiatry, nutrition and medical appointments. Students can access services for free, regardless of their health insurance plan or coverage.

*This program does not provide emergency or crisis services.

Thriving Campus

If you are looking to connect with a local provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

Peer Wellness Coaching

Peer Wellness Coaching is a free service available to students to help them set and achieve wellness goals. Peer wellness coaches are familiar with a variety of topics, including stress, relationships, academics, self-care, sleep, finances and more.

Office of Victim Assistance (OVA)

OVA provides free and confidential information, consultation, support, advocacy and short-term counseling services for students, staff and faculty who have experienced or witnessed a traumatic, disturbing or life-disrupting event.

Resources for staff and faculty

Faculty and Staff Assistance Program (FSAP)

FSAP provides a variety of free mental health services for CU Boulder staff and faculty, including workshops, support groups, same-day appointments, short-term counseling (including family and couples counseling) and more. Staff and faculty can take advantage of FSAP services without taking sick leave or paid time off.

Wellness Workshops

The Faculty and Staff Assistance Program (FSAP) provides free workshops to help staff and faculty find support and improve their wellness. Workshop topics include sleep, healthy eating, support groups, parenting, estate planning, homebuying, retirement planning and more.

AcademicLiveCare

AcademicLiveCare provides access to free online counseling, psychiatry, nutrition and medical appointments. Staff and faculty can access services for free, regardless of their health insurance plan or coverage.

*This program does not provide emergency or crisis services.

Thriving Campus

If you are looking to connect with a local provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

Real Help Hotline

The Real Help Hotline provides access to professional counselors who can offer assistance finding local resources as well as immediate crisis counseling. This program is free, confidential and available to all employees 24/7 at 833-533-2428.

Office of Victim Assistance (OVA)

WorkWell

WorkWell helps oversee a variety of health and wellness programs that are aimed at supporting staff and faculty and fostering a sense of belonging on campus. You can get involved by attending classes, events and more.

When to seek urgent mental health support

Mental health crises can be distressing and often require urgent, same-day support.

Mental health crises can include when an individual:

Has thoughts of suicide or are not sure how to keep themselves safe
Has thoughts of doing serious harm to someone and may act on them
Believes their life may be in danger
Hears voices or sees things that no one else can hear or see
Has recently been physically or sexually assaulted
Has recently experienced an overwhelming loss or trauma
Believes their alcohol or drug use is out of control
Believes their eating (or lack of eating) has become unmanageable

If you or someone you know needs urgent support, there are a variety of resources available on and off campus to help students, staff and faculty.

Counseling and Psychiatric Services (CAPS)

Students who need urgent, same-day support can call CAPS 24/7 at 303-492-2277 to speak with a triage specialist. Calling ahead allows providers to evaluate your concerns, so they can address them more quickly and effectively.

*Available for students

Real Help Hotline

*Available for staff and faculty

Colorado Crisis Services

Colorado Crisis Services is the statewide behavioral health crisis response system offering residents mental health, substance use or emotional crisis help, information and referrals. They are available 24/7 by phone and text.

Call: 1-844-483-8255
Text: “TALK” to 38255

*Available for students, staff and faculty

Mental Health Partners Crisis Center

The Mental Health Partners Crisis Center is available to those in need of direct services or those seeking to help engage another person in services, whether the crisis is substance-use related, or psychiatric or both. They are available for drop-ins at their Boulder location.

Address: 3180 Airport Rd, Boulder, CO 80301

*Available for students, staff and faculty

Crisis Text Line

Crisis Text Line provides free, high-quality text-based mental health support and crisis intervention by empowering a community of trained volunteers to support people in their moments of need. They are available 24/7 by text or WhatsApp.

Text: ‘HOME’ to 741741
WhatsApp: Chat on WhatsApp

*Available for students, staff and faculty

Trevor Project (LGBTQ+)

The Trevor Project is the world’s largest suicide prevention and crisis intervention organization for lesbian, gay, bisexual, transgender, queer and questioning (LGBTQ+) young people. They provide 24/7 crisis counseling via phone, text and chat.

Call: 1-866-488-7386
Text: ‘START’ to 678678
Chat: Chat online

*Available for students, staff and faculty

Real Help Hotline

Call: 833-533-2428

*Available for staff and faculty

When to seek emergency mental health support

If you or someone you know is experiencing a life-threatening emergency, call 911, CU Boulder Police (303-492-6666) or go to your nearest emergency department. It’s important to know that calling the police will not get you or the person you are calling about into any kind of trouble.

Emergencies can include when an individual:

Has disappeared, is at risk of harming themselves or others, or is threatening, talking about or making specific plans to commit suicide. If you are in the U.S., you can call 988 to reach the National Suicide Prevention Lifeline 24/7.
Is experiencing excessive substance use, may be at risk of overdosing or is engaging in high risk or unlawful behaviors (e.g., driving under the influence)
Requires immediate attention or intervention from mental health or healthcare professionals
Is unable to care for themselves and cannot resolve the situation with the skills or resources available to them

When calling for emergency assistance, be prepared to provide accurate information so that first responders can effectively intervene and support the person in need. Operators may ask you for details about the person you’re calling about, including their name, address, description, mental health history, substance use history, if they own any weapons and descriptions of the behaviors concerning you.

Welfare checks

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

On campus: CUPD 303-492-6666
Off campus: Boulder Police 303-441-3333

CUPD response team

CU Boulder Police (CUPD) has teamed up with Counseling and Psychiatric Services (CAPS) and the Office of Victim Assistance (OVA) to better address calls related to mental health crises and traumatic events.

988 Suicide & Crisis Lifeline

The 988 Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24/7. You can call the Lifeline from anywhere in the United States to connect with local services. This Lifeline may also report your situation to emergency services if they believe you are in imminent danger of harming yourself or others.

Call: 988

Knowing how (and when) to seek out mental health support is important. Here are some guidelines you can use to determine if you or someone you know should seek emergency, urgent or general support for mental health concerns.

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Spring forward: 5 ways to prepare for daylight saving time

Anonymous — Mon, 04 Mar 2024 07:00:00 +0000

Spring forward: 5 ways to prepare for daylight saving time Anonymous (not verified) Mon, 03/04/2024 - 00:00

Daylight saving time starts Sunday, March 10 at 2 a.m. local time, which means our clocks will jump ahead an hour (i.e., to 3 a.m.).

On the bright side, we’ll enjoy more sunshine in the evenings. However, it also means that we’ll lose an hour of sleep and wake up to darker mornings. Even if it’s only an hour, it can be hard to adjust to abrupt time changes.

Here are some tips and reminders to help you prepare for and recoup from daylight saving time.

1. Change your clocks in advance

While your phone and computer may update the time automatically, other clocks around your house will not. Set yourself up for success by changing your manual clocks ahead by an hour on Saturday, March 9 before you go to bed. This can include things like your stove, microwave, car and more. Setting your clocks in advance can stave off confusion around what time it is come March 10.

2. Stick to your normal sleep schedule

We get it—staying up an extra hour because the clock says 11 p.m. but it feels like 10 p.m. can be tempting. However, it’s better to stick to your normal sleeping and morning schedules. For instance, if you go to bed at 10 p.m. before the time changes, continue to go to bed at that time.

If you’re struggling or don’t feel tired at your usual time, try easing into it by going to bed 15 minutes earlier every few days. This will help you maintain a normal bedtime schedule and avoid restless nights. It’s also a good idea to limit your screen time and caffeine intake later in the day, as these can disrupt sleep patterns.

Need more help? Check out these tips to help adjust your sleep schedule.

3. Soak up the sun

Long days mean we have more time to get outside and soak up the sun’s rays. This is not only good for our mental health but can also help your circadian rhythm and make us feel more energized. Plus, you’ll get the benefit of extra vitamin D. Just remember to wear broad-spectrum sunscreen with at least SPF 30.

If sunshine late in the day makes it harder to sleep, consider using a sleep mask or investing in blackout curtains. This can help you relax and maintain your bedtime routine, so you can get adequate sleep throughout the spring and summer.

4. Take a nap

If you’re feeling groggy during the day or are tired from sleep loss, consider taking a 20- to 30-minute nap during the day. You can find specialized nap pods around campus, including at the Rec Center and the third-floor Wellness Suite in Wardenburg.

Still tired? Check out these tips for ways to stay awake without caffeine.

5. Avoid the snooze button

Did you know that hitting the snooze button in the mornings can actually hinder your ability to wake up? Try to break the habit by setting an alarm that’s 10 minutes later than you normally would and place your phone or alarm clock out of reach. This will force you to get out of bed, which can help you jumpstart your day.

Resources

Peer Wellness Coaching

Students can meet with a peer wellness coach for free to discuss issues related to sleep, stress, relationships, time management, self-image, self-care, finances, goal-setting and more.

Available for students

Nap pods

If you’re feeling tired during the day, a quick 20-minute nap may help you feel more rested and alert without impacting your nightly routine. Check out the Relaxation Station nap pods available at The Rec and the third-floor Wellness Suite in Wardenburg Health Center.

Available for students, staff and faculty

Apothecary Pharmacy

The Apothecary Pharmacy at Wardenburg Health Center is a great place to purchase over-the-counter sleep aids, sunscreen, herbal teas and more. Stop by Wardenburg to browse their full selection.

Available for students, staff and faculty

Massage and acupuncture

If you’re struggling with persistent sleep issues, massage or acupuncture may help. Medical Services provides massage, ear seeding and traditional acupuncture services that are proven to help with sleep, stress, anxiety and other concerns.

Available for students, staff and faculty

Daylight saving time starts Sunday, March 10 at 2 a.m. local time. Here are some tips and reminders to help you prepare for and recoup from daylight saving time.

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The ultimate wellness checklist for college students

Anonymous — Thu, 18 Jan 2024 21:04:43 +0000

The ultimate wellness checklist for college students Anonymous (not verified) Thu, 01/18/2024 - 14:04

College represents an intermediary step between adolescence and full-blown adulthood. That makes it a great time to learn about your health and set yourself up for long-term success.

Here is a comprehensive checklist you can use to help you thrive in college and beyond.

Complete your health requirements

All new students and transfer students need to complete the following requirements:

Immunization records and questionnaire
Personal health inventory (WellCheck)
Health insurance

Students should try to complete these requirements as soon as possible. Failure to complete all of your health requirements by Sept. 15, 2024 can result in fees or an inability to register for spring classes.

Complete your health requirements

Transfer your prescriptions

Did you know that CU Boulder has a full-service pharmacy available right here on campus? If you’re currently taking prescription medications, we recommend transferring your prescriptions to the Apothecary Pharmacy. This will allow you to fill, refill and request prescriptions for pickup at Wardenburg Health Center on central campus.

To transfer your prescriptions, you’ll need to complete the following steps:

Fill out a “New User Form” online
Provide a copy of your medical and/or prescription insurance card
Fill out a “Prescription Transfer Request Form” online

Start transferring your prescriptions

Review your health history

Knowing about your personal and family health history is important, especially as you start to make appointments and visit healthcare providers on your own. Take some time to review important health information before your first appointment. You may need to call on family members to fill in the details. Here are a few things to include in your review:

Medications (doses, frequency, why they are taken, etc.)
Allergies (e.g., medications, foods, reactions, etc.)
Significant family medical history (e.g., cancer, asthma, diabetes, etc.)
Personal medical history (e.g., diagnoses, conditions, surgical history, etc.)
Vaccination history (e.g., types, dates administered, additional doses required, etc.)

You can also use this free, printable personal health information form to review health topics. Be sure to save this form somewhere secure that you can also easily access if you need to schedule a healthcare appointment or meet with a provider.

Want to keep this information handy? Consider keeping a note on your phone or saving a copy of your health information form in a place you can easily access during appointments (e.g., in a Google Drive or as a photo on your phone).

Download a free health history form

Protect yourself against preventable diseases

College campuses represent an ideal place for diseases to spread. While CU requires students to meet certain vaccination requirements, there are additional immunizations that we strongly recommend for all students, even if they’re not required.

Here are a few important immunizations that you can receive at Medical Services to help protect yourself in college and beyond:

Meningitis: Meningitis is a serious illness that can infect the brain, spinal cord and blood. This infection can cause lifelong disability or death if untreated. CU requires all students under the age of 23 living in campus-operated housing to receive the MenACWY meningitis vaccine. However, all students living in tight quarters on and off campus are also at risk, as this disease can be spread through saliva when an infected person coughs, shares utensils, borrows someone’s lip products or is in close contact with others. Protect yourself and your roommates by getting the MenACWY and Meningitis B vaccines.
HPV: Human papillomavirus (HPV) is a serious virus that can lead to long-term health effects, including genital warts and cervical cancer. This virus is considered a sexually transmitted infection (STI) and is spread through skin-to-skin contact and intercourse, including oral, anal and vaginal sex. It is one of the most common STIs in the world, and college students are at an increased risk of contracting or spreading HPV through unprotected sex.
COVID-19: While the height of the pandemic is over, we still recommend that students receive an annual COVID-19 vaccine. Getting a booster shot can help you avoid serious illness that may cause you to miss work or classes.
Flu: Like COVID-19, the flu can spread rapidly on college campuses, especially for those living and studying in close quarters. It’s important to know that the flu virus mutates every year, which is why annual flu vaccines are critical in preventing the spread. All CU Boulder students are eligible for a free flu shot from Medical Services during flu season.

Schedule a vaccination appointment

Learn about health insurance basics

Health insurance is probably one of those things you wish you would’ve learned about in high school or early in college. While insurance plans can be complex, understanding your policy is an important part of managing your health (and wallet).

If you feel overwhelmed navigating healthcare or insurance systems, you’re not alone. That’s why we’re here to help. Check out tips and tricks to help you understand the basics and make the most of your health insurance plan.

Learn how to use your health insurance

Register with Disability Services if you need accommodations

Disability Services provides reasonable housing, dining and academic accommodations for students with disabilities. Some examples of disabilities by category include, but are not limited to:

Learning disabilities and/or ADHD
Mental health conditions (e.g., anxiety, depression, bipolar disorder, etc.)
Chronic health conditions (e.g., diabetes, Crohn’s, cancer, etc.)
Deafness and hearing loss
Blindness and low vision

If you have a disability and need accommodations, we recommend that you register with Disability Services as soon as possible. Disability Services can also support students with temporary medical conditions like a broken wrist or concussion. If you have any questions or if you’re unsure if you qualify for accommodations, you can reach out to dsinfo@colorado.edu for assistance.

Learn more about Disability Services

Create a safer sex plan

Sex is something we hear a lot about in college. Whether you're in a committed relationship or considering exploring sex for the first time, you’ll want to take some precautions to help keep you and your partner safe. Here are a few topics to review (preferably before you have sex).

Dating advice

You might want to date to get to know new people, start a relationship or casually hang out. It’s also okay if you’re not looking to date or hook up. If you are interested in engaging in romantic or casual relationships during your time here at CU, here are some tips for making dating fun and meaningful.

Unprotected sex

In the heat of the moment, practicing safer sex habits might not be the first thing on your mind. Here are some things to do after having unprotected sex to help address sexually transmitted infections (STIs), prevent unexpected pregnancy, cure urinary tract infections and prepare for next time.

Sexual assault prevention

Sexual assault and violence can have lasting impacts on individuals and communities. Learn more about consent, defining sexual assault, prevention tactics and support services.

Lean into support systems

There will be plenty of opportunities to reconnect with friends, meet new people and get involved on campus. However, it’s important to remember that it’s okay if things don’t fall into place right away. Making friends and building meaningful connections can take time and effort.

If you’re struggling or feel like you need additional support, lean into your support system by reaching out to your friends, family or loved ones back home. Peer Wellness Coaching is a free service that’s also available to help you navigate relationships, manage stress and learn about additional resources. The best part? Peer wellness coaches are CU Boulder students, so they know what it’s like to go through the motions of college.

You can also join Counseling and Psychiatric Services (CAPS) for free interpersonal therapy groups. These ongoing group counseling sessions focus on relationship-building, interpersonal skills, feedback and strategies to feel more connected with others.

Make time for movement

Oftentimes, when we think of movement, we automatically associate it with a sweat-inducing workout at the gym. However, movement can take many forms, and there is no one-size-fits-all approach. In fact, all types of movement are beneficial for our bodies and minds.

Building a healthy relationship with movement and participating in joyful movement are an important part of life-long health. Recreation Services offers a variety of recreational opportunities and is a great place to meet people, build community and relieve stress.

Check out our campus fitness guide

Learn about balanced nutrition

Figuring out how to plan meals, grocery shop and eat a balanced diet without hands-on guidance from our families can be challenging. Nutrition Services offers free nutrition clinics at Wardenburg or online. These clinics allow students to meet with a registered dietitian nutritionist (RDN) to discuss a variety of nutrition topics or concerns, including fueling for physical activity, chronic disease prevention, intuitive eating and more. In-depth nutrition counseling services are also available by appointment through the Physical Therapy and Integrative Care (PTIC) office at Wardenburg.

Check out nutrition services on campus

Treat yourself

Stress can cause tension, which can be draining on our bodies, especially over time. If you are feeling stressed, treating yourself to a massage or acupuncture session can help. Students can schedule appointments at the Physical Therapy and Integrative Care (PTIC) office within Wardenburg Health Center. You can even get discounted massages from massage therapy trainees.

Learn more about PTIC services

Familiarize yourself with resources

Knowing where to go for additional information and support is an important part of managing your health. Here are just a few of the resources available to students at CU.

Mental health resources

Counseling and Psychiatric Services (CAPS)

CAPS provides mental health services for all undergraduate and graduate students, including:

Workshops
Drop-in consultations
Drop-in appointments
Therapy groups
Brief individual therapy
24/7 crisis support

AcademicLiveCare

AcademicLiveCare provides access to free online counseling, psychiatry, nutrition and medical appointments. Students can access all AcademicLiveCare services for free, regardless of their health insurance plan or coverage. Please note: This program does not provide emergency or crisis services.

WellTrack Boost

WellTrack Boost provides guided self-help resources to help individuals manage symptoms related to stress, anxiety and depression. This app includes clinically supported, CBT-based tools that you can complete at your own pace. This is a great option for those who want additional support outside of counseling or who want to take a more self-directed approach.

Behavioral Health

Medical Services has partnered with Counseling and Psychiatric Services (CAPS) to provide mental and behavioral health services during appointments. Behavioral health staff can support students by evaluating mental health needs, providing compassionate care and referring students to individualized resources.

Office of Victim Assistance

OVA provides free and confidential information, consultation, support, advocacy and short-term, trauma-focused counseling services for undergraduate and graduate students who have experienced or witnessed a traumatic, disturbing or life-altering event.

Collegiate Recovery Community (CUCRC)

The CUCRC provides weekly support meetings, substance-free activities and other resources for those considering, pursuing or actively in recovery from drugs, alcohol, eating disorders, self-harm, other addictions and unwanted behaviors.

Physical health resources

Medical Services

Medical Services provides a variety of healthcare services for students, including:

Primary care
Sexual and reproductive health
Nutrition
Physical therapy
Massage
Acupuncture
Travel clinic
... and more

Free wellness supplies

Students can access free wellness supplies on campus at Wardenburg or through the Buff Box program (limited to residence hall students). You can pick up or order things like:

Safer sex supplies
Naloxone and fentanyl test strips
Cold care supplies
Self-care supplies
... and more

Recreation

The Rec Center offers a variety of recreational opportunities for students, including facilities, classes, programs, trips and more. They strive to create an inclusive environment where all identities and abilities are welcome to thrive, connect and recreate.

FitWell Suite

The FitWell Suite offers a variety of services to help you lead a healthy, active lifestyle, including nutrition clinics, flu shots, physical therapy, massage, injury care and more. All services are available to Rec Center members and day pass holders unless specified otherwise.

Pharmacy

Wardenburg Health Center is equipped with a full-service pharmacy that can fill prescriptions and provide over-the-counter remedies like vitamins, allergy medications, menstrual supplies, suncare, food and beverages, pain relief and much more.

AcademicLiveCare

More wellness resources

Peer Wellness Coaching

Peer wellness coaches are trained students who listen and work one-on-one with their fellow Buffs to set wellness goals, connect with resources and learn valuable skills. Peer wellness coaches can provide support for a variety of health areas, including sleep, stress, relationships, finances, academics, careers, self-image, time management and more.

Wellness events

Health and Wellness Services offers a wide variety of free events on campus. These events cover topics like self-care, nutrition, stress management, recreation, mental health, sleep and more.

Student Support and Case Management (SSCM)

The severity of a student’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 SSCM. SSCM case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship and coaching them toward self-advocacy.

Nap pods

Need to take a nap on campus? Wardenburg and the Rec Center are both equipped with relaxation stations. These stations have several nap pods that can help you rest and reset during your busy days.

Naloxone

Health Promotion provides free naloxone and fentanyl test strips to students at their main office in Wardenburg or through their Buff Box program (exclusive to residence hall students).

College is a great time to learn about your health and set yourself up for long-term success. Check out this comprehensive checklist of activities to help you thrive in college and beyond.

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3 things everyone should know about stalking

Anonymous — Thu, 18 Jan 2024 07:00:00 +0000

3 things everyone should know about stalking Anonymous (not verified) Thu, 01/18/2024 - 00:00

January is Stalking Awareness Month

Learn how you can seek support for yourself, a friend or a colleague.

Popular culture, like shows and movies, can make it seem like persistence is the key to winning someone over. However, persistence can quickly turn into discomfort or fear when it’s unwelcome. Here are a few things everyone should know about stalking.

#1 Stalking can take many forms

Stalking goes beyond following someone. It can include a variety of tactics, which can happen in person and/or online. Stalking is defined as a pattern of unwanted behavior, directed at a specific person, which causes that person to change their routine or feel afraid, threatened or in danger.

Examples of stalking behaviors include:

Repeated, unwanted phone calls, texts, messages, etc. that may or may not include direct threats
Creating fake profiles to continue contacting a person after they have been blocked on someone’s personal account
Observing, following or “coincidentally” showing up wherever the person goes
Waiting outside of the person’s class, home, job, car, etc.
Leaving notes, gifts or other items for the person
Spreading rumors online and/or in person

Posting messages or images of the person on social media or in discussion groups without permission
Vandalism or destruction of property, including sabotaging school or other work
Breaking into the person’s home, workplace or car
Hacking into the person’s social media, email or other accounts
Collecting information about or attempting to contact the person through friends, family members, coworkers or acquaintances

#2 Stalking can happen to anyone

While stalking is often directed at someone from a previous or current intimate relationship, a person can also be stalked by roommates, friends, classmates, colleagues or someone they have never met or only met once, including matches on dating apps.

Here are some ways to identify healthy, unhealthy and concerning behaviors that may prompt someone to seek additional help or support:

Healthy boundaries are: When you say “no” the other person respectfully leaves you alone and does not attempt to contact you again.

Unhealthy behaviors are: When you say “no” the other person continues to contact you again and again.

Consider discussing with someone or documenting what is happening: When you say “no” more than once and the other person tries to talk you into saying “yes,” continues to contact you and/or contacts you more often.

Consider seeking help from an advocate, the police, or other professional: When you are contacted repeatedly, the other person shows up where you are, indirectly threatens you, is disrespectful and/or does not take “no” for an answer.

Call 911: When the other person directly threatens you, tries to harm you, harms you or damages your property (including your pets).

#3 Context is key

Gift giving, location tracking, or sending multiple texts can be components of a healthy friendship or romantic relationship. It can feel really special for your roommate to bring you a coffee just because or have friends checking an app to make sure you got home safe. The key here is that these behaviors are wanted and help increase a sense of safety within the relationship.

Stalking, on the otherhand, is a pattern of unwanted behavior that reduces a person’s sense of safety. From the outside it may look similar to some of those innocuous behaviors, but to the person experiencing it, it can really feel threatening. The context of the behavior and the impact it has on the recipient is key.

Stalking violates CU’s campus policies and is considered a serious crime in Colorado. CU Boulder provides a number of reporting and support options for those experiencing stalking.

Support resources for students, staff and faculty

If you or someone you know is experiencing stalking behaviors, it’s important to connect them with appropriate support resources and services.

General support

The Don’t Ignore It website provides options for seeking confidential support on and off campus, skills for helping others and reporting options related to sexual misconduct, stalking, intimate partner abuse, harassment and discrimination.

Confidential services

Students, staff and faculty can get confidential support and/or counseling through the Office of Victim Assistance (OVA) by calling 303-492-8855 or filling out a confidential request form online. This form will only be reviewed by OVA staff—the university will not be notified and no investigative action will take place. If you would like to get in contact with an OVA advocate counselor, be sure to include your contact information. OVA advocate counselors can provide additional support to help individuals explore their rights and options, make a safety plan and reporting options if needed, discuss their living situation and more.

University reporting

If you think you may be experiencing stalking, you can report the incident to the CU Office of Institutional Equity and Compliance (OIEC). OIEC can address concerns in a variety of ways including a formal grievance process or through a policy compliance meeting with the person engaging in behaviors that might be considered stalking. Additionally, OIEC may be able to provide safety and supportive measures, such as no contact orders, academic support remedies and more. You can file a report with OIEC by calling 303-492-2127, emailing cureport@colorado.edu or filling out a report online.

Law enforcement reporting

Reporting to the police can take many forms and doesn’t have to lead to filing of criminal charges. An informational or anonymous report is sometimes an option to make the police aware of the situation. Individuals may have the option to ask police to contact the person to give a verbal warning or press criminal charges. If stalking behaviors have occured on campus, contact the CU Boulder Police Department. Otherwise, contact your local police department.

Shows and movies can make it seem like persistence is the key to winning someone over. However, persistence can quickly cross boundaries. Here are a few things everyone should know about stalking behaviors.

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6 things to do after a breakup

Anonymous — Thu, 07 Dec 2023 06:00:00 +0000

6 things to do after a breakup Anonymous (not verified) Wed, 12/06/2023 - 23:00

It doesn’t matter if you’ve been with someone for a matter of weeks, months or years. The end of a relationship can still leave you feeling uneasy or uncertain about what comes next. Here are a few tips that can help you cope with a breakup and move on in a healthy way.

1. Allow for mixed feelings

Breakups can be messy, especially when it comes to our emotions. Remember that it’s perfectly normal to feel a wide range of emotions, including sadness, resentment, jealousy, regret and relief, to name a few.

All of these feelings are part of the grieving process, and allowing yourself to experience all of your emotions without judgment can be an important part of the healing process. In fact, avoiding your feelings can sometimes cause them to become more intense, or they may sneak up on you in unexpected ways. It’s also important to keep in mind that distressing feelings will likely go away or become less concerning over time. While you may be in pain now, know that it won’t last forever (even though it may feel that way).

2. Set healthy boundaries

Knowing what to do after a breakup can be difficult. Setting healthy boundaries with yourself and those around you can help protect your mental and emotional health moving forward. Here are some examples of boundaries you can set after a breakup:

Details. Remember that you’re not obligated to share the details of your relationship or your breakup. If you’re not comfortable discussing the topic with friends or family members, let them know by saying something like, “I appreciate your concern, but I’d be more comfortable not talking about my relationship/breakup right now.”
Contact. Whether you’d like to stay friends with your ex or not, it’s usually helpful to take some time apart from one another following a breakup. Set boundaries with each other by agreeing to a ‘no-contact’ period. This will provide you both with the time and space you need to heal and evaluate how you want to interact moving forward. If your ex contacts you before you’re ready to talk, don’t feel obligated to respond. Similarly, try to respect your ex’s boundaries by not reaching out to them before the ‘no-contact’ period has ended.
Mourning. It’s okay to wonder how your ex is doing, think about your relationship and even imagine a future where it all worked out. It’s also normal to find yourself browsing their Instagram, keeping an eye on their Snapchat or reading through old texts. However, setting boundaries around how you ‘check in’ on an ex can help give you some peace. Schedule time to mourn by setting a timer for 10 minutes in the morning and/or at night to check their social media or texts and just feel bummed. When the time is up, stop scrolling and focus on other activities. After a while, try cutting back your timer to five minutes or two minutes. This method allows you to experience your feelings and satisfy your curiosity without consuming your entire day.
Unexpected encounters. Sometimes there’s no way to avoid an ex. Whether you have classes together, work together or have the same friend group, it’s a good idea to plan ahead for unexpected encounters. If possible, have a conversation about how to handle running into each other. For instance, you might agree to keep conversation to a minimum, wave while walking past or only talk about work or school as needed.
Just friends. If you are working on being friends with an ex, try to set physical and emotional boundaries that help draw the line between just friends and something more. For instance, you may want to set boundaries around cuddling, close contact, spending the night, paying for each other’s meals or being each other’s primary source of support.

Harmful or abusive behaviors

Intimate partner abuse and dating violence can happen during the course of a relationship or after you break up. It’s important to remember that there is support available if you or someone you know is currently experiencing harmful or abusive behaviors from a significant other or an ex. The Office of Victim Assistance (OVA) offers free and confidential support for students who may be experiencing these types of behaviors.

Examples of harmful or abusive behaviors include:

Trying to control/make all decisions related to the relationship or breakup
Preventing a current/previous partner from socializing, working or hanging out with others
Destroying personal property or threatening pets
Trying to control what the other person does, how they look, who they see or who talk to
Using money to control or trap a current/previous partner

Manipulating a current/previous partner by using threats, insults or guilt
Keeping track of where the other person is at all times
Pushing, shoving, slapping or hitting
Engaging in continuous, unwanted contact in -person and/or online.
Asking for updates or details from family or friends
Spreading rumors about a current/previous partner

3. Reconnect with those around you

Oftentimes, relationships become our primary source for socializing and support. That’s why it’s important to spend some time after a breakup to reconnect with the people who are closest to you, including friends, family or roommates. Here are some tips to help you tap back into your support network:

Make a point to sit down for lunch or dinner with a close friend to talk about how you’re really doing and feeling. Be sure to ask them about how they’ve been doing as well.
Check in with a parent, sibling or other family member about ways they can support you.
If you haven’t been as involved at home or fulfilling your share of roommate responsibilities, talk to your roommate(s) to minimize potential frustrations or disagreements.
This can also be a good time to reconnect with yourself. Take some time to reflect on who you are outside of your relationships. Jot down a list of things you’re grateful for in life today, hobbies you want to get back to and other sources of joy in your life.

4. Focus on what you need most

Practicing self-care can feel like a chore when we’re feeling down, but it’s important to make sure your most basic needs are being met, especially after a breakup. Here are a few examples of self-care activities that are worth a try:

Journal. Organize and work through your thoughts and feelings. What was good about today? What was challenging?
Take a shower. Use your private time in the shower to dance and sing, scream, cry or simply relax.
Get outside and move your body. Take a walk around the block, enjoy window shopping or visit a local park to help you get rid of pent-up stress.
Phone a friend. Catch up with people you haven’t seen in a while by texting, calling or asking them to grab a coffee.
Get some sleep. Breakups can be tiring. Ensure you’re getting seven to nine hours of sleep each night. If you feel tired during the day, opt for a 20-minute nap.
Stay hydrated. Try to drink water throughout the day. It's a good idea to carry a reusable water bottle with you for quick and easy refills.
Eat regular meals or snacks. Grief can sometimes make us over- or under-eat. Try to listen to your body’s natural cues related to hunger and fullness throughout the day.
Take small steps. You don’t have to tackle everything at once. Approach new emotions or experiences one step at a time.
Monitor substances. Sometimes, people may try to manage difficult emotions with alcohol or other substances. However, this often just masks deeper issues that need to be addressed and can actually worsen your symptoms over time.

5. Take some time to reflect (when you’re ready)

Reflecting on your relationship with an ex can help you identify silver linings, learn more about yourself and discover healthy ways to move forward into the future. It’s okay if you’re not quite ready to dive into the details yet, but when you are ready, here are some helpful tips for reflecting.

Who were you at the start of the relationship? Who are you now?

Relationships can be catalysts for many things in our lives. Take some time to reflect on who you were when you entered the relationship versus who you are now. Here are a few questions that can help you get started.

Did you grow as a person? If yes, how? If not, why?
What did you learn about the way you handle conflicts?
Did you strengthen your communication skills?
What did you learn about the way you navigate romantic relationships?
Are there any habits you want to continue outside of the relationship?

What are your non-negotiables?

Dating provides us with an opportunity to explore our likes, dislikes and deal-breakers. Think through some of the things that are most important to you in a relationship (e.g., lifestyle choices, time together, similar goals, religious or spiritual beliefs, wanting kids, etc.).

Did you discover deal-breakers you didn’t expect in your last relationship?

Being aware of these factors can help you know what you’re willing to compromise on and what you’re not.

Is there anything you’d like to do differently in the future?

Let’s face it, nobody is perfect. While it’s important not to dwell on all the things we wish had done differently, understanding the role we’ve played in relationships can help us learn to approach them differently in the future. Think back on your time with your ex.

Are there things that you did or said that you’re not proud of?
Do you wish you would have handled a situation differently than you did at the time?
How do you want to show up in your future relationships?

Try to avoid beating yourself up about past mistakes. Instead, use this as an opportunity to accept that mistakes happen in every relationship. Be mindful of how you have approached different situations and how you might be able to do things differently in the future.

6. Reach out for additional support

Breakups can be tough, but you don’t need to go through it alone. Check out these resources for additional support.

Let’s Talk

Meet with a Counseling and Psychiatric Services (CAPS) provider during one of their free drop-in hours around campus. Let’s Talk is a great way to speak informally about your situation, gain insight, find support and connect with additional resources on campus.

Interpersonal support groups

Counseling and Psychiatric Services (CAPS) offers free process therapy groups that emphasize relationships, interpersonal skills, feedback and strategies to help you feel more connected with others. Undergraduate- and graduate-specific groups are available.

Office of Victim Assistance (OVA)

OVA provides free and confidential information, consultations, support, advocacy and short-term trauma counseling services for students, staff and faculty who have experienced or witness a traumatic, disturbing or life-disruptive event. This includes intimate partner abuse, domestic violence, stalking, sexual assault and more.

International student support

Students who have experienced sexual assault or domestic violence may be eligible for U.S. immigration relief through the U visa or VAWA self-petition, regardless of their immigration status. Please speak with an immigration attorney or a non-profit organization that assists immigrants to learn more about the eligibility requirements, application process, and timeline. Learn more about free or low-cost legal immigration services.

Student Support and Case Management (SSCM)

Office of Institutional Equity and Compliance (OIEC)

Thriving Campus

If you are looking to connect with a local mental health provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

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.

It doesn’t matter if you’ve been with someone for a matter of weeks, months or years. The end of any relationship can be difficult. Here are a few tips that can help you cope with a breakup and move on in a healthy way.

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6 signs of depression you shouldn’t ignore

Anonymous — Wed, 13 Sep 2023 06:00:00 +0000

6 signs of depression you shouldn’t ignore Anonymous (not verified) Wed, 09/13/2023 - 00:00

When we experience mental health struggles, it can sometimes take a toll on our relationships, academics, work performance and overall quality of life. Whether you or someone you know is struggling, help is available.

Here are six signs of depression you shouldn’t ignore (and where to find support).

Signs of depression

1. Difficulty getting out of bed

It’s perfectly normal to enjoy sleeping in or spending time in bed. However, if it has become difficult to find the motivation to get out of bed or get ready in the morning, this could be a sign of depression. Depression can make us feel fatigued, both physically and mentally, to the point where even small tasks, like waking up or showering, can feel exhausting or difficult.

2. Changes in sleep

The physical and mental exhaustion that comes with depression can also affect our sleep, which can show up in a variety of ways. This can look like sleeping throughout the day, using sleep to pass the time or choosing sleep over other daily activities.

However, you may also experience bouts of insomnia, which can make it difficult to fall or stay asleep at night. This can create a cycle where our anxious thoughts keep us up or disrupt our sleep, which can in turn lead to more anxious thoughts.

3. Changes in appetite

Depression can affect our appetite and eating habits. Some people may experience increased hunger, while others may have less of an appetite or not be hungry at all. If you notice changes in your sleep habits, like the ones listed above, you may also notice changes in the way you eat. This is because sleep helps regulate our hunger hormones, which helps our bodies avoid over- or under-eating.

4. Persistent irritability or mood swings

When someone is struggling with depression, changes in mood can switch at a moment’s notice. One second, we may be angry, the next we’re crying or shutting down. Sometimes these changes can be triggered by small or insignificant challenges, while other times they may be completely unprovoked. If you notice a pattern of irritability, outbursts or quick changes in mood for more than a few days, it may be linked to depression.

5. Difficulty experiencing joy or connection

When we’re depressed, it can take all the joy out of things we used to love and make it harder to connect with others. We may begin to lose interest in hobbies, friendships, schoolwork, extracurriculars, sex or life in general. In some cases, people may isolate themselves from close friends, family members or others who care about them, which can perpetuate feelings of hopelessness or loneliness and symptoms of depression.

6. Self-harm and self-injury

Depression and anxiety can create overwhelming emotions, and some people may turn to self-harm in search of relief. Typically, when someone engages in self-harm behaviors, they do not do it with the intention of dying by suicide, but rather a way to manage painful emotions.

Self-harm can take many forms and vary from person to person. Some examples include damaging one’s skin (cutting, burning, scratching or carving), hitting or punching oneself, piercing one’s skin with sharp objects, picking or reopening wounds and banging one’s head or body into other surfaces like a wall or door.

Because self-harm and self-injury are highly stigmatized, it can be difficult for people who self-harm to seek out support. However, there are supportive and confidential services available on campus, including counseling, recovery groups and more.

Supporting 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

Oftentimes, when someone is depressed or thinking about suicide, they will disclose their feelings 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

If someone expresses the desire to hurt themselves, shares thoughts of suicide or displays concerning behaviors, let them know you’re worried about them. You can say something like, “You haven’t seemed like you have been feeling off 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, including depression or suicidal ideation, but it’s important to appear calm and confident. If we come off as nervous or stressed, it may make the other person feel like they need to take care of us. 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

Everyone needs help in different ways. Ask them what might be most helpful, but keep in mind that people often don’t know what they need. If they have specific requests, let them know which ones you can reasonably help with. If they aren’t sure, you can offer to help them clean, go grocery shopping or check in on them. You can also make a plan to check in with them later to give them time to reflect on what might be helpful for them without being put on the spot.

Share resources

If someone you know is struggling, know that 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.

Campus resources

Mental health resources

Counseling and Psychiatric Services (CAPS): Counseling and Psychiatric Services (CAPS) provides mental health support for all CU Boulder students, including same-day mental health screenings, brief individual therapy, group therapy, workshops and crisis support. CAPS is open to students.

Faculty and Staff Assistance Program (FSAP): FSAP is committed to promoting the mental and emotional well-being of CU’s staff and faculty. They offer free consultations, brief individual therapy and workshops. FSAP is open to staff and faculty.

AcademicLiveCare: AcademicLiveCare is a free telehealth platform that allows CU Boulder students, staff and faculty to schedule virtual medical and mental health appointments regardless of your insurance plan. This service does not provide emergency or crisis services. Academic LiveCare is open to students, staff and faculty.

Student Support and Case Management (SSCM): 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 SSCM. SSCM case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship and coaching them toward self-advocacy. SSCM services are open to students. Students, staff and faculty can make referrals for students.

Anthem Gold Student Health Insurance Plan (SHIP): Students enrolled in CU Boulder’s Anthem Gold Student Health Insurance Plan (SHIP) have access to comprehensive medical, mental health and prescription coverage, including 100% coverage for in-network mental health visits. Services are open to enrolled students.

CU Health Insurance Plans: All CU employee health plans include one free preventive mental health care visit per plan year for employees and covered dependents. Plans also offer coverage for mental health specialists that are in-network. For specific plan information, please consult the Employee Services website. Services are open to staff and faculty.

Additional support

Suicide prevention resources: Health and Wellness Services has put together information to help you talk openly about suicide, support someone you’re concerned about, attend mental health training sessions and get support if you or someone you know is considering suicide. Services are open to students, staff and faculty.

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: CU Boulder offers free Mental Health First Aid training to students, staff and faculty. During this training you will learn about risk factors and warning signs, engage in experiential activities and learn about evidence-supported treatment and self-help strategies. Trainings are open to students, staff and faculty.

WellCU: CU Boulder students can sign up for a free WellCU program to learn about mental health and well-being. Topics include trauma response, suicide prevention, self-care and more. Students who complete all five modules will receive a non-degree certificate. WellCU is open to students.

Supporting Student Resiliency: The Supporting Student Resiliency Professional Development Series provides CU faculty and staff with concrete skills to better support students. Sessions focus on areas critical to student retention and success. Faculty and staff can attend any individual session or attend all three sessions to receive a non-degree certificate. The series is open to staff and faculty.

Red Folder: Red Folder provides a quick reference guide to help staff, faculty and families recognize, respond to and refer students who are experiencing distress. Red Folder is open to staff and faculty.

Watching someone struggle with their mental health can be difficult. Here are some common symptoms of depression and ways to help a loved one who may be struggling.

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How to help a friend with body image

Anonymous — Wed, 05 Apr 2023 06:00:00 +0000

How to help a friend with body image Anonymous (not verified) Wed, 04/05/2023 - 00:00

It’s common to feel uncomfortable with different aspects of our body. However, sometimes this dissatisfaction can start to take a toll on our mental and physical health. Here are some tips to help yourself or a friend with negative body image.

What is body image?

Body image refers to the way we view our physical appearance and how we imagine our bodies look to others. People with positive body image generally feel comfortable and confident in their bodies, while people with negative body image may feel anxious, awkward or ashamed about their bodies. It’s also important to keep in mind that we may view our bodies in a distorted or inaccurate way that may not always align with reality.

Someone who is struggling with negative body image may:

Make negative comments about their size, shape or appearance.
Weigh themselves often and/or get upset by small fluctuations in weight.
Obsess over their appearance or nitpick different aspects of their body.
Try to conceal their body with loose or baggy clothing.
Avoid social events or other activities that require a certain dress code (e.g. swimming).
Make ongoing efforts to lose weight, often through extreme dieting or intense exercise.

Keep in mind that negative body image can impact anyone, regardless of their identity, age, gender or body size.

How can I support a friend with negative body image?

Depending on how intensely someone experiences negative body image, it can be a difficult issue to overcome. Here are some ways you can support a friend who may be experiencing negative body image.

Be open and honest about your concerns

If you’re concerned about a friend’s behavior, let them know privately. Try to provide specific examples of times when you felt worried or concerned about them (e.g. they avoided an event or occasion because of food or body concerns, they were particularly critical of themselves, their eating or exercise habits changed, etc.). Be sure to use “I” statements when expressing your concerns. Here are a few examples you can use:

“I feel sad when I hear you speak critically about yourself and your body.”
“I feel concerned when I see you skip meals.”
“I feel worried when you weigh yourself repeatedly.”

Allow your friend time to process and respond to conversations you have around body image, especially when sharing your concerns. Approaching your friend with compassion can go a long way. It’s also important to avoid trying to diagnose or label your friend’s habits or experiences.

Set an example

People may engage in negative self-talk without even realizing it. Commenting on our appearance, physical activity or eating habits can be commonplace in some friendships or relationships. If your friend is struggling with negative body image, sometimes the best thing we can do is set a positive example. Practicing self-acceptance and self-compassion allows us to hold space not only for ourselves, but for our friends as well.

Here are some examples of things to avoid when setting a positive example:

Making comments about your own body or others’.
Criticizing yourself or others’ based on appearance.
Attempting to convince someone to participate in dieting behaviors.
Openly counting calories or restricting different types of food.
Making comparisons between yourself (or your friend) and other people.

Build them up

Remind your friends that you love them for who they are, not what they look like. While there is nothing wrong with complimenting your friend on their appearance, keep compliments focused on something other than their body shape or size, as you may unintentionally cause harm. Instead, focus on things other than their body like how much you like their hair color, their new outfit or their new shoes. It can also be helpful to compliment people on things that are completely unrelated to appearance. For instance, you may let your friend know how funny they are, how brave they are, how smart they are or how great of a person they are. Focusing on inner qualities can help shift attention away from someone’s appearance and let them know they are valued as a person.

This can also be helpful if your friend encounters a situation that makes them feel uncomfortable about their body. For instance, if someone in their class makes a negative comment about their appearance, remind them that the people who really matter in their life care about them regardless of their appearance.

Unfollow accounts on social media

Social media can impact our self-esteem, even if it’s not obvious. If you or your friend follow accounts that impact your body image, self-esteem, self-worth or are negatively impacting your mental health: unfollow them. Instead, take some time to seek out accounts that promote body positivity, body neutrality and self-love. For instance, it can be helpful to look for accounts that promote Health at Every Size (HAES).

Be proactive

If you’re concerned a friend might be experiencing negative body image or is engaging in concerning or harmful behaviors, check out the resources below for additional information and support.

Support for students

Body Image Awareness at The Rec
Each year the Recreation Center hosts free events and activities throughout February in honor of Body Image Awareness Month. This year’s events will include nutrition talks, body image workshops, free fitness classes and more.

Let’s Talk
Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to anxiety, body image, relationships and more.

Mindful Monday
This monthly program allows students to participate in mindfulness exercises and activities that can help students become more in-tune with their bodies. This program also offers sessions specific to mindful eating and physical wellness.

Nutrition Services
Meet with a Registered Dietitian Nutritionist (RDN) at Wardenburg to address food and/or body related concerns. Our RDNs can help answer questions and address concerns related to disordered eating, eating disorders, intuitive eating, nourishing your body and more.

Collegiate Recovery Community (CUCRC)
The CUCRC provides community, support and connection for students, faculty and staff in recovery or seeking recovery from a wide range of behaviors, including substance use, eating concerns, self-harm and more.

National Eating Disorders Association
For 24/7 support, information on treatment options and other services related to eating disorders, please visit the National Eating Disorders Association (NEDA) website.

Support for staff and faculty

Faculty and Staff Assistance Program (FSAP)
FSAP provides free mental health services for all CU Boulder staff and faculty, including brief individual or couples counseling, community referrals, workshops and support groups.

Wellness Wednesdays
Wellness Wednesday workshops are available for staff and faculty to engage in self-care activities, learn about campus resources and build community. Themes rotate regularly, allowing participants to come and go as they please.

Free healthy living workshops
The Faculty and Staff Assistance Program (FSAP) provides free workshops and support groups related to physical health and well-being.

It’s common to feel uncomfortable with different aspects of our body, but it can also take a toll on our mental and physical health. Follow these tips to help someone with negative body image.

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5 ways to feel awake without caffeine

Anonymous — Mon, 20 Feb 2023 07:00:00 +0000

5 ways to feel awake without caffeine Anonymous (not verified) Mon, 02/20/2023 - 00:00

Whether you enjoy espresso, tea or energy drinks, caffeine can serve as an important part of your daily routine. That isn’t necessarily a bad thing—a visit to the coffee shop can be part of your self-care plan or a way to catch up with friends. However, if you’re relying on caffeine to combat fatigue, it may be time to try something new. Here are a few tips to help you stay energized throughout the day while curbing your caffeine intake.

1. Focus on better sleep

Sounds obvious, right? Getting seven to nine hours of restful sleep each night can help you feel more energized and focused throughout the day. Caffeine can impact your sleep by creating a cycle of under- and over-sleeping. Check out these tips to help you improve your sleep habits, even if you can’t quite reach the seven hour minimum.

Plan backwards: Set a reasonable bedtime for yourself and plan your time backwards. For instance, if you want to be asleep by 10:30 p.m., you may need to start your nightly routine by 10 p.m. It can also be helpful to put down your electronics at least one hour before bed. That means you’ll need to wrap up your social media scrolls, news updates and video-watching by 9:30 p.m.
Create a routine: Nighttime routines can help provide internal cues that it’s time to get ready for sleep. Routines can include things like bathing, brushing your teeth, reading a book (instead of scrolling through your phone), stretching, breathing exercises or other activities that help you relax and settle in for the night. It’s also important to stay consistent when it comes to the time you go to sleep and wake up throughout the week.
Rethink your bedroom: Did you know that your bedroom can impact your sleep? Create a sleep oasis by only using your bed for resting and relaxing, adjusting your room temperature to a cooler setting, using a fan or white noise app to minimize distracting sounds and closing your curtains to make sure your room is dark. You can also use essential oils (like chamomile or lavender) to help your body relax and prepare for bedtime.

2. Stay active during the day

Physical activity can give us an adrenaline boost, which can help us stay alert and motivated throughout the day. However, it can wreak havoc on your sleep schedule if you are working out at night. Try to wrap up your workout at least three hours before you go to bed. If you want to squeeze in some late-night movement, consider more relaxing activities like stretching or yoga.

3. Take a power nap

While it may seem counter intuitive, taking a short nap during the day can help improve your mood, focus and alertness. Opt for a quiet place to hit snooze or visit one of the Relaxation Stations on campus to enjoy a state-of-the-art nap pod. Try to keep your nap between 15 to 30 minutes, so it doesn’t interfere with your nightly sleep.

4. Nourish your body

Eating regular meals or snacks can help you maintain your energy during the day. When we allow our bodies to become overly hungry or fatigued, we tend to crave carb-rich foods. While sweets, crackers or pasta may satisfy our cravings and give us a small burst of energy, they can also leave us feeling tired soon after. Try to prepare snacks in advance that include a combination of carbs, protein and fats. Here are some ideas of satisfying snacks to keep you alert throughout the day:

Greek yogurt with fruit
Jerky, cheese and crackers
Trail mix with nuts and dried fruit
Veggies with hummus or dip
Peanut butter and crackers

Eating a variety of nutritious foods can help us feel fuller and more energized for longer.

5. Stay hydrated

When you’re dehydrated, you can start to feel fatigued. This is because dehydration can impact how your blood flows through your body. Your heart often needs to work harder to pump oxygen to your organs and brain. Drinking plenty of water throughout the day can help you ward off dehydration and the grogginess that accompanies it.

Tips for staying hydrated:

Carry a reusable water bottle and refill it at water bottle stations around campus
Eat water-dense foods, like fruits and vegetables
Add flavor by slicing up lemons or oranges to add to your water
Alternate your drinks such as drinking a cup of water between cups of coffee or soda

Resources

Here are some free resources that can help you feel more energized without the need for caffeine.

Free apps

If you’re having sleep difficulties, it may be beneficial to try out free apps like CBT-i Coach to track your sleep. These kinds of apps can help you develop better sleep habits, improve your sleep environment and learn techniques to alleviate insomnia.

Available for: students, staff, faculty

Do you feel reliant on caffeine to make it through the day? Here are a few tips to help you stay energized throughout the day without caffeine.

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