Health Promotion

6 tips to help you fall back into standard time

Emily Sampl — Thu, 24 Oct 2024 06:00:00 +0000

6 tips to help you fall back into standard time Emily Sampl Thu, 10/24/2024 - 00:00

While your phone may automatically update for the end of daylight saving time, our bodies aren’t always as quick to adapt. Here are six tips to help you fall back into standard time this weekend on Sunday, Nov. 3 at 2 a.m.

1. Update your clocks in advance

While most smartphones and computers update the time automatically, there are a number of clocks that you’ll need to change manually. Consider updating the clocks in your home, including those on your microwave, oven and car, before you go to bed on Saturday. In the morning, you’ll be relieved to know all of your clocks have the correct time.

2. Refresh your nighttime routine

Try to incorporate relaxing activities into a nightly routine that you can enjoy every night before bed. This can help signal to your brain that it’s time to start winding down for the day. For instance, you can take a shower or bath, sip on a cup of Sleepytime tea, read a book (not on a screen) or listen to a meditation. These types of activities will help your mind and body settle down for a good night’s sleep.

3. Stick to a consistent sleep schedule

It can be tempting to stay up late or change your routine now that you have an extra hour in the day. However, disruptions to sleep can affect our mood, energy levels, concentration and overall health. The closer you stick to your normal routine of getting between seven and nine hours of sleep each night, the faster your body will adjust to the time change.

4. Limit your screen time

Our phone and computer screens emit high levels of blue light, which can negatively impact sleep. Blue light affects your circadian rhythm and melatonin (sleep) hormone levels, tricking your brain into thinking it is still daytime. While blue light glasses have become increasingly popular to combat these effects, there is limited research on their effectiveness. Instead, try to limit your screen time before bed or use apps that filter out or block blue light to help you get a better night’s sleep. Many devices allow you to set a timer, so your screen automatically reduces the amount of blue light at night and returns to normal in the morning. Here are a few you can try:

5. Avoid caffeine, alcohol and snacks before bed

Caffeine stimulates your nervous system and may prevent your body from relaxing naturally at night. Alcohol and food can also impact your sleep by disrupting your sleep hormones. Help your body relax and prepare for sleep by avoiding caffeine, alcohol and snacks later in the evening. If you are feeling hungry, keep your snacks small and light.

6. Take a cat nap if needed

If you’re feeling the effects of returning to standard time, it’s okay to take a quick cat nap during the day. Just be sure to limit your naps to 20–30 minutes. Longer naps can disrupt your normal sleep patterns and leave you feeling more tired overall.

Resources for better sleep

Free wellness supplies

Students living in residence halls can order free Buff Boxes to get wellness supplies delivered to the front desk of their hall, including materials to help with stress and sleep

All students can pick up free supplies in the Figueroa Family Wellness Suite on the third floor of Wardenburg Health Center.

Feel Good Friday

Counseling and Psychiatric Services (CAPS) offers a free, weekly meditation online and in person at the �� Art Museum. This guided meditation can help undo stress, soothe your nervous system and help you feel more relaxed throughout the day. Meditations are available on Fridays from 12:15 to 12:45 p.m.

Nap pods

Stop by one of the Relaxation Stations at the Rec Center, Norlin Library or Wardenburg Health Center. Each station includes two nap pods that will lull you to sleep with a comfortable cushioned seat, customized sleep playlists and a gentle waking sequence. No reservation required, just drop by. Nap pods are free for all �� Boulder students, staff and faculty.

Check out these six tips to help you fall back into standard time this weekend on Sunday, Nov. 3 at 2 a.m.

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4 ways to cope if you feel overwhelmed by current events

Emily Sampl — Wed, 23 Oct 2024 06:00:00 +0000

4 ways to cope if you feel overwhelmed by current events Emily Sampl Wed, 10/23/2024 - 00:00

Social media can be a great tool for connecting with friends and extended family. However, it can also be hard to disconnect from things we may rather not see, like traumatic events, natural disasters, politics and more. While it’s convenient to check every notification and read every headline at our fingertips, it’s probably not the best strategy to care for our mental health.

Here are four things you can do if you’re feeling overwhelmed by social media or current events.

1. Set a time limit

Allow yourself to take a break from social media and the news. Limiting how much time you spend on social platforms and news sites can help you manage feelings of stress and anxiety. It can also help free up some of your time, so you can focus more of your energy on activities and hobbies that help you feel actively engaged (rather than passive consumption).

One way to decrease your time on social media is to designate phone-free spaces. For instance, you may decide that areas designated for studying or working are phone-free zones. This could include your dining table, office, desk or other study and workspaces. By keeping your phone out of reach, you may find that you’re able to focus more on class or work tasks more easily.

Connecting with friends is another great way to take a break from online updates by focusing on the people you’re with. Spending meaningful time offline can help you disconnect from your feeds and reconnect with loved ones in your life. Try to keep in mind how you use your phone when spending time with others. For instance, you may want to silence your phone or put it in your bag if you’re meeting a friend for coffee, so you can avoid getting distracted.

2. Set boundaries

We all have different expectations for how we interact with people and how we want them to interact with us. Boundaries are a helpful tool to give us agency over our physical safety, communication, emotions, energy and time. They can also help us live by our values and determine what is and isn’t okay.

Setting boundaries online may look different for everyone. That’s why it’s important to create boundaries that reflect your personal values and protect your well-being. Here are a few examples of boundaries you can set for yourself and others on social:

Give yourself permission to not read the news. Remember that posts will still be there tomorrow, so you won’t miss out on anything by skipping the news cycle for a day or two. You can always go back to read it if it was something really important or that you need to see. It may also be helpful to seek out short-form news outlets from credible sources, such as 15- or 30-minute podcasts or daily written summaries, to set natural limits on how you engage with the news.

Avoid arguments and trolls. Arguments made through comments or messages online are unlikely to change anyone’s opinion, especially if the other person is committed to engaging with people in a rude, disrespectful or hostile way. It’s also important to keep in mind that some people post comments just to rile others up. That’s why it may be best to not engage. If you do find yourself stuck in a loop of comments, know that it’s okay to let someone have the last word to spare your mental energy.

Practice enforcing limits. When traumatic events happen, it’s common for people to ask questions or request updates that may feel invasive or triggering. If this happens to you, give yourself permission to say no or walk away from situations that make you feel uncomfortable or unsafe. You can also ask to change the topic of conversation away from current events or other topics that negatively impact your emotional health.

Remember that we can’t control what other people do, but we can control how we respond to it. Boundaries are just one of the many ways to do this.

3. Focus on things within your control

Just like we can’t control what other people say or do online, we can’t control what the news chooses to report on. If we get too absorbed by the news, we may start to feel overwhelmed. When we engage with news in this way, we may also lose our sense of control.

If you find yourself feeling overwhelmed by news stories, updates, details or outcomes, it may be time to take a step back and refocus your attention on things that are within your control. Sometimes it can be helpful to create a list. Here are a few examples of things that you can directly control:

What time you go to bed and wake up

How you spend your free time (hobbies, interests, etc.)

Daily activities like spending time outside, eating regularly, staying active, etc.

How much time you spend on social platforms

Notification and privacy settings

What accounts you actively follow

What posts and stories you read

How you use your own social media accounts

Instead of focusing on what is outside of your control, focus more of your time and energy on the things in your life that you have a say in.

4. Mute or unfollow

It’s important to remember that you have the power to control what appears on our feeds. If your social platforms feel hostile, overwhelming or are negatively impacting your mental health, it may be time to turn off notifications, mute or unfollow.

Muting can be a great tool to hide disturbing posts or rescue yourself from heated debates and discussions. If you don’t have a close relationship with someone, unfriending or blocking them can also be good options. This will remove them from your view entirely and stop any notifications about their posts, comments and messages. Remember that muting and unfollowing don’t have to be permanent. You can always refollow or unmute people in the future as things change.

Campus resources

If you or someone you know needs mental health support, there are resources on campus that can help.

Counseling and Psychiatric Services (CAPS)

*For students

Counseling and Psychiatric Services (CAPS) provides mental health support for all �� Boulder students, including mental health screenings, brief individual therapy, group therapy, workshops, crisis support and more.

CAPS workshops

*For students

Join CAPS for free weekly workshops to develop coping skills that can help you manage stress, anxiety and distressing emotions. These in-person and virtual workshops allow you to work through modules and interact with a CAPS counselor directly to ask questions or get more information. Workshops are open to all students.

Let’s Talk

*For students

Let’s Talk CAPS counselors are here to help students navigate specific issues and connect with services and resources on campus. Let’s Talk is a great way to explore issues related to anxiety, depression, relationships, academics, finances and more. Sessions are available in person and virtually through telehealth.

Faculty and Staff Assistance Program (FSAP)

*For staff and faculty

The Faculty and Staff Assistance Program (FSAP) provides free mental health services for all �� Boulder staff and faculty, including brief counseling, community referrals, workshops and support groups. Virtual and in-person drop-in hours are available.

Office of Victim Assistance (OVA)

*For students, staff and faculty

The Office of Victim Assistance (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 and/or witnessed a traumatic, disturbing or life-disruptive event. They are familiar with a wide range of topics, including sexual assault and harassment, discrimination, microaggressions, identity-based trauma, abuse, intimate partner abuse, stalking, crime, grief and more.

The Real Help Hotline

*For staff and faculty

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.

WellTrack

*For students, staff and faculty

Health and Wellness Services offers a mental health app for students, staff and faculty! Download WellTrack to track your mood, practice skills and complete modules.

WellTrack is available on the App Store and Google Play. Sign in with your IdentiKey for free access.

AcademicLiveCare (ALC)

*For students, staff and faculty

AcademicLiveCare is a telehealth platform that allows students to schedule and attend mental health appointments from a smartphone, computer or other mobile device for free. Easily schedule virtual visits with licensed psychologists, counselors, psychiatrists, or other providers. Please note: AcademicLiveCare does not provide crisis or emergency care.

Peer Wellness Coaching

*For students

Peer wellness coaches are trained Buffs who can help students navigate a variety of concerns, including social media use, time management, relationships, self-care and more.

Social media can be a place to connect. However, it can also be hard to disconnect from the overwhelming things happening around the world. Here are some tips you can use if you're feeling overwhelmed by social.

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5 things you should do if you’re feeling homesick

Anonymous — Fri, 16 Aug 2024 06:00:00 +0000

5 things you should do if you’re feeling homesick Anonymous (not verified) Fri, 08/16/2024 - 00:00

Starting out at a new school can be difficult, especially if you are moving away from friends or family.

Here are a few strategies you can use to overcome homesickness this semester.

1. Keep a hopeful outlook

While it may not be obvious, many students feel homesick, even as transfer students. Remind yourself that it’s okay to experience homesickness, especially after you've said goodbye to your friends, family, home or routine.

It’s also important to keep in mind that homesickness is temporary. Chances are that whatever you're feeling will lessen over time as you become more familiar with campus life and the people at ��.

Here are some tips for staying hopeful:

Set small, achievable goals, like attending one campus event or talking to someone new each week.
Remind yourself of the reasons you chose to attend �� and the opportunities that lie ahead.
Allow yourself to feel your feelings, and then let them go.
Remind yourself that homesickness can be a sign that you have loving relationships with others, which is something to be grateful for.

2. Stay in touch

As you navigate life on campus and meet new people, it’s important to keep in touch with your friends and family back home. Even if your friends are attending different colleges or living in other cities, checking in and catching up can help you feel more connected.

If you’re struggling, reach out to someone you trust and talk through it. Leaning on people you love can help remind you that you’re not alone and that you have people you can rely on in tough times. Having a solid support system back home is important, but it also shouldn’t impede you from spending time or creating new connections here at ��.

Here are some ways to stay connected:

Schedule regular calls or video chats with friends or families.
Exchange letters with one another. After all, who doesn’t like receiving something in the mail?
Stay connected over social by sharing your experiences (or continuing to exchange memes).
Create a group chat to keep everyone in the loop and provide collective support.

3. Establish a routine

Living independently, navigating a new place, taking on more responsibilities and juggling a potentially demanding class schedule may require you to adjust your normal routine. In fact, creating a routine, no matter how small it may be, can help ease feelings of anxiety and make life more predictable.

Here are some easy ways to add routine to your days:

Take the same route to and from your classes.
Meet up with friends, classmates or hallmates to eat around the same time.
Plan out your time for classes, studying and socializing.
Find a study spot on campus that helps you focus.
Establish a consistent laundry or cleaning schedule for your space.

4. Put yourself out there (even if it’s hard)

Making friends as an adult may seem harder than it used to be. It can feel intimidating to be vulnerable and put yourself out there. However, it's important to remember that if you're struggling to make new friends or find ‘your people' here on campus, you're not alone.

Here are a few ways you can work to put yourself out there:

Avoid relying on one person to ‘have it all.’
Stay open to making different friends for different reasons (e.g., someone who is good to study with may not be the same person who would make a good confidant).
Get together as a group if you’re nervous about hanging out with someone one-on-one.
Become a regular at events or campus activities.
Sit near the same people in your classes and join study groups.
Remind yourself that some students may be struggling to find connections, so do your best to be inclusive and invite others to tag along.

5. Connect with resources

Student events

Each semester, Student Affairs hosts hundreds of events, workshops and other opportunities to get involved. Check out upcoming opportunities to meet other Buffs and have fun on campus.

Transfer Buffs

Find resources, events and opportunities to build community with your fellow transfer students on campus.

Beyond Campus Buffs

Do you commute to �� or live off campus? Get involved with the Beyond Campus Buffs Program to meet other students, access the Commuter Lounge and more.

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 �� Boulder.

Center for Student Involvement

Check out a variety of ways to get involved, including student organizations, leadership and volunteer opportunities, events and more.

First-Generation Students Program

Join a community of first-gen students to socialize, learn about campus resources, find support and more.

Pride Office

The Pride Office supports LGBTQ+ students through community events, social spaces, resources and more.

Residence hall events

Residence halls on campus host events to help students meet their hallmates. Check with your RA to learn about upcoming events.

Starting out at a new university can be difficult, especially if you're moving away from friends or family. Here are a few strategies you can use to overcome homesickness this semester.

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Party smarter: 7 tips for navigating parties

Anonymous — Fri, 26 Jul 2024 06:00:00 +0000

Party smarter: 7 tips for navigating parties Anonymous (not verified) Fri, 07/26/2024 - 00:00

During your time at ��, you may find yourself at social events or parties that have alcohol or other substances. This guide offers practical tips and advice to help you navigate parties and stay safe.

1. Choose your own adventure

It's easy to assume that everyone drinks in college. However, it’s important to know that this stereotype doesn’t hold true. You know better than anyone what fun means to you. That’s why it’s important for you to actively choose to have the experience that you want.

If you choose not to drink or use substances, that’s okay. This doesn’t mean you have to miss out on social events or parties either. In fact, 96% of surveyed �� Boulder students support not drinking at parties.

2. Set limits

Limits aren’t just about how many drinks you have or substances you use. They can include a variety of strategies that can help you have wanted experiences and avoid unwanted experiences. Here are a few examples of limits you may set for yourself:

Social circle: Alcohol or other drug use can make anyone more vulnerable to unwanted experiences. If you’re invited out, be thoughtful about who you choose to surround yourself with. Choose people you trust and who will look out for you. Try to make a plan before you go out together. For instance, you may want to ensure everyone is on the same page about sticking together or helping each other get home safely. This can be particularly important if you are new to campus and haven’t formed close relationships yet.
Types of parties: What kinds of parties do you want to attend? In some cases, you may not be willing to go to large gatherings or participate in ‘party-hopping.’ Let your group know if you aren’t comfortable or want to find a different party to go to.
Party duration: Knowing when it’s time to leave can help ensure that you maintain control over your night. If you’re ready to go, make a plan with your group to ensure everyone makes it home safely and nobody gets left behind.
Frequency: Parties are common, especially on the weekends. Setting limits around how often you drink, use substances or attend parties can help ensure that you don’t go overboard. Consider limiting the number of events you attend each week or month. This can help you avoid burnout and potential impacts in other areas of your life, like academic performance, extracurriculars and relationships.
Number of drinks: This is one of the most common limits people set for themselves. Keep in mind that substances affect everyone differently and knowing your limit is a learning process. Your limit may look different from those around you, and that’s okay. If you’re not sure what your limit is, start small. For instance, you can take a break between drinks to see how they make you feel before having more. Consider enlisting a friend to help you stick to a limit that works for you or let you know when they think you’ve had enough.

3. Master the art of saying “I'm good, thanks”

Whether you’re trying to avoid peer pressure or leave a party, it’s important to have some strategies under your belt. Consider potential exit strategies before you go out so you’re better prepared to use them. Here are some examples you can use:

Avoiding peer pressure

Fill your cup with water or a non-alcoholic beverage to show that you already have a drink and don’t need a refill.

Choose to participate in other activities that aren’t as focused on drinking, such as watching others play games or getting to know other people at the party.

Rely on your friends to help you if someone is being pushy about drinks or other substances. They may be able to intervene or redirect the situation, especially if you’re struggling to do it yourself.

Leaving a party

Before you attend a party or gathering, plan how you’ll get home. Make sure your friend group is on the same page, your phones are charged and you have enough money for transportation if needed.

If you’re feeling uncomfortable or want to go home, confide in your trusted friends. Let them know you’re ready to leave and ask someone to go with you.

You can always make up an excuse to get out of the party. It’s okay to say you have work in the morning, your roommate got locked out or you aren’t feeling well. Do what you need to take care of yourself.

Remember that your friends should always respect your decisions to slow down, stop or leave. If you’re feeling pressured by members of your group, consider seeking out another person you know to help you out of the situation.

4. Stick to one substance at a time

Using more than one substance at a time, including alcohol, medication or other drugs, can increase your risk of experiencing an overdose. The interactions between substances are often unpredictable and may impact you more than others. That’s why it’s important to stick to one substance at a time.

5. Be prepared for emergencies

Sometimes things can go badly or take an unexpected turn. This can include a person experiencing alcohol poisoning or an accidental overdose at a party. Knowing how to respond and get the person help can save their life.

If an emergency situation unfolds, here’s what you can do:

Watch for these signs:

Passed out or unresponsive
Slow or no breathing
Vomiting while passed out
Involuntary peeing or pooping
Pale/bluish or cool/clammy skin
Pinpoint (small) pupils
Making gurgling, wheezing or snoring sounds

How to respond:

Immediately call 911 and wait for help to arrive.
Make sure the person is in a safe area to avoid injury.
Turn the person on their side and put them in the recovery position.
Administer naloxone (even if you’re unsure about their condition).
Never leave a severely intoxicated person alone or with someone who is not a trusted friend.

Important policies to know

�� Boulder Amnesty Policy

Calling for help in an alcohol- or drug-related emergency means neither the person who calls for help nor the person who needs help will be subject to formal disciplinary sanctions by the university (i.e., probation, suspension, expulsion).

To be covered by the Amnesty Policy, a student must:

Call for help (911 or university staff).
Stay with the individual until help arrives.
Cooperate with staff and emergency responders.

911 Good Samaritan Law

A person is immune from criminal prosecution for an offense when they report, in good faith, an emergency drug or alcohol overdose to a law enforcement officer, the 911 system or a medical provider.

This same immunity applies to persons who remain at the scene of the event until a law enforcement officer, or an emergency medical responder arrives, or if the person remains at the facilities of the medical provider until a law enforcement officer, emergency medical responder or medical provider arrives. The immunity described above also extends to the person who suffered the emergency drug or alcohol overdose event.

6. Look out for others

The reality is that most sexual assaults are carried out by friends, acquaintances, partners, exes or by a person someone has met online or at a party. Pushing substances onto someone or pursuing someone who is intoxicated can be a common tactic for committing sexual assault.

If you’re at a party or out with friends, it’s important to keep an eye out for sketchy situations that may indicate that someone is trying to take advantage of another person through the use of alcohol or other drugs.

Watch out for someone who is:

Coercing or pressuring someone to consume more alcohol or drugs than they are comfortable with.
Initiating sexual contact with someone because they are intoxicated and less likely to resist.
Isolating someone who has had too much to drink or is having a negative drug experience.
Not telling someone what is in their drink or the type of dosage of drug they are ingesting.

If you notice these signs, be prepared to intervene or interrupt, even if you aren’t sure you're reading the situation correctly. You may need to help reconnect them with trusted friends or enlist others to help ensure they can get home safely.

Learn more about drug-facilitated sexual assault

7. Have fun

College can be a stressful time, and it’s important to take time to have some fun. Practicing these strategies can help you stay safe and enjoy your night out.

Resources

If you're looking to explore your relationship with substances, explore the impacts of alcohol and sex, register an upcoming party or connect with a recovery community, �� Boulder has resources that can help.

Party registration

Register your gathering to lessen the chances of receiving an expensive ticket. By registering your party with Off-Campus Housing & Neighborhood Relations, you will get a 20-minute warning before police officers arrive if your residence receives a noise complaint.

Party smart

Check out this site for more information about:

A variety of substances, including opioids, nicotine, cannabis, etc.
Party registration
Common citations

Free sexual health workshop

Explore boundary-setting, consent, pleasure, the impact of alcohol on sex and sexual assault prevention during this interactive workshop presented by the Office of Institutional Equity and Compliance (OIEC).

Student Legal Services

Student Legal Services is a dedicated law firm that provides support to eligible �� Boulder students facing legal issues, including:

DUI/DWI
MIP (minor in possession)
Nuisance party
Underage drinking
Noise violation
Open container
Possession of drug paraphernalia
Possession or distribution of prescription or recreational drugs

Free substance use workshops

Health Promotion offers free workshops to help students reflect on their relationship with alcohol and other substances.

Exploring Substance Use Workshop (facilitated by trained staff members)
Buffs Discuss Substance Use (facilitated by trained students)

*Workshops are not considered therapy or substance abuse treatment.

Counseling and Psychiatric Services (CAPS)

CAPS provides several services related to substance use, including:

Substance use assessments
Brief individual therapy
Support for concerned friends and family members
Referrals to recovery and other community resources
Suboxone treatment

*Confidential resource

Student Conduct and Conflict Resolution (SCCR)

SCCR provides support and resources to help students understand the impact of their behaviors, balancing accountability with growth and education. The student conduct process helps students reflect on and repair any harm caused and create a personal plan to minimize or eliminate harm in the future.

Collegiate Recovery Community (��CRC)

The ��CRC 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.

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, but not limited to, sexual assault and harassment.

*Confidential resource

At �� you may find yourself at social events or parties with alcohol or other drugs. Check out this guide for tips and advice for navigating parties.

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4 tips for celebrating graduation and the end of the year

Anonymous — Tue, 30 Apr 2024 16:56:45 +0000

4 tips for celebrating graduation and the end of the year Anonymous (not verified) Tue, 04/30/2024 - 10:56

Whether you’re graduating or simply enjoying the end of a long school year, here are some tips you can use to plan your ideal celebration.

1. Make it your own

If you plan to attend graduation or end-of-year parties, try to be selective. Focus on celebrations that allow you to spend time with people you really care about and want to celebrate with. If you choose not to attend parties, that’s okay too.

Here are some ideas for how to make it your own:

Make plans to eat out at your favorite local restaurant with a close group of friends or family (brunch, anyone?).
Get a small group together to enjoy a day at the park with lawn games and food or cake.
Plan a small getaway, road trip or camping trip with friends or family (you can rent equipment from the Rec Center).
Visit your favorite spots in Boulder, especially if you’ll be leaving for the summer or starting a new job soon.
Recreate memories with friends on campus and around town.

2. Think small

It’s easy to get swept up into large events, especially if you’re graduating alongside more than 6,000 other students. However, it’s important to be mindful of who you really want to celebrate your accomplishments with this year.

3. Come up with a game plan

The end of the semester can be a hectic time. That’s why it’s important to make a game plan before heading out to celebrate.

Here are some tips you can use to stay together and stay safe:

Pick the right people. Take some time to identify who you want to go out with, including family and friends. If you plan to drink or use other substances, be sure to choose a friend group that will take care of you, even if you’ve had too much to drink.
Stick to the plan. Make sure everyone is on the same page about how you want to celebrate, where you want to go and what parties or celebrations you want to attend. Once you have a plan, stick to it. If things change, be sure to talk with your group so you can all come up with a new plan together.
Keep in contact. Create a group chat so you can keep in touch with each other, even if you split up at a party. Make sure to keep your sound on, so you don’t miss any notifications from the group. If you end up in different areas, try sending the address or sharing a location pin with the group so they know where to find you.
Watch out for each other. If you or your friends plan to drink or use substances, keep each other accountable. Encourage everyone to set a limit before you go out and stick to it. If you notice a friend has gone beyond their limit, encourage them to drink water, have a snack or join you for a non-drinking activity. You may also need to take them home early.
Stay hydrated. Hot weather and alcohol aren’t always a good mix, because you’re more likely to get dehydrated. Try alternating between alcoholic and non-alcoholic beverages, especially if you’re celebrating outside in the heat. Don’t forget to encourage your friends to do the same.
Get home safe. Make sure you don’t ditch anyone at a party or celebration, even if they’re being difficult or unwilling to stick to the plan. Never leave someone alone with casual friends, people you just met or those you don’t know well. Instead, commit to going home together and using safe options like �� NightRide or rideshare programs.

4. Call for help

If you or your friends decide to drink or use other substances during celebrations or parties, be sure to watch out for signs of alcohol poisoning and potential overdoses. Always call 911 in a drug- or alcohol-related emergency.

Signs to watch for:

If someone is experiencing any of the following symptoms, they may be experiencing alcohol poisoning or an overdose.

Passed out and unresponsive
Slow or no breathing
Vomiting while passed out
Involuntary pooping or peeing
Pale/bluish or cool/clammy skin
Pinpoint (small) pupils
Gurgling, heavy wheezing or snoring sound

How to respond:

If someone is experiencing symptoms of alcohol poisoning or an overdose, here are steps you should take.

Immediately call 911 and wait for help to arrive.
Make sure that the person is in a safe place to avoid injury.
Gently turn them on their side and put them in the recovery position.
Stay with them. Never leave a severely intoxicated person alone or with someone who is not a trusted friend.
Administer naloxone if available (it will not harm a person who is not experiencing an overdose, so if in doubt, use it)

Important policies to know

�� Boulder Amnesty Policy

To be covered by the Amnesty Policy, a student must:

Call for help (911 or university staff).
Stay with the individual until help arrives.
Cooperate with staff and emergency responders.

911 Good Samaritan Law

The 911 Good Samaritan Law states that a person is immune from criminal prosecution for an offense when the person reports, in good faith, an emergency drug or alcohol overdose even to a law enforcement officer, to the 911 system or to a medical provider.

Resources

Register your party

All students are encouraged to register parties to avoid potential tickets, noise complaints and other sanctions related to partying.

�� NightRide

Looking for a ride home? Give �� NightRide a try! This student-operated program provides free night-time transportation for all �� Boulder students, staff and faculty.

Avoid common citations

Knowing city of Boulder ordinances and understanding common citations can also save you from tickets and fees.

Free naloxone

Naloxone is an FDA-approved nasal spray that can be used to temporarily reverse opioid overdoses. Students can pick up naloxone for free from Health Promotion on the third floor of Wardenburg Health Center.

Whether you’re graduating or simply enjoying the end of a long school year, here are some tips you can use to plan your ideal celebration.

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7 ways to stay motivated through finals

Anonymous — Fri, 19 Apr 2024 06:00:00 +0000

7 ways to stay motivated through finals Anonymous (not verified) Fri, 04/19/2024 - 00:00

After a long semester, it can be challenging for many of us to stay motivated through finals. Here are a few tips you can use to make it to the finish line.

1. Evaluate your expectations

All of us want to do well in college. However, it’s important to remember that you can only do so much with the resources, time, energy and support you have. For instance, it may be unrealistic for you to expect to ace every exam or nail every presentation.

If you need help evaluating your expectations, here are a few questions to ask yourself:

Are my expectations realistic?
Where might these expectations be coming from?
Are my expectations impacting other areas of my life (e.g., mental health, friendships, etc.)?
Is this something I will feel strongly about in a week, a month or a year?
What might good ‘enough’ look like for me?
How can I adjust my expectations to be more reasonable?
Where can I go for additional support?

2. Change the narrative

You may not realize it, but the way you speak to yourself can help (or hinder) your progress when working through stress. For instance, you may find yourself saying things like, “Ugh, I need to get through this assignment faster or I’m going to fail.”

This type of self-talk can cause you to feel even more stressed or make you feel pressured to perform in a way that may not be conducive to your goals. Try to notice moments when you’re being self-critical and challenge yourself to take a gentler approach. For instance, you may say something like, “I’ve got this, and I can make time to finish this later.”

Shifting the way you speak to yourself can help you practice self-compassion, which can be particularly beneficial to staying motivated. Just remember that this technique isn’t foolproof, and it may take time to master. However, the more you do it, the kinder you’ll be to yourself (and others) in the process.

3. Avoid 'stress bragging'

Stress feeds off stress, especially when we’re gearing up for the end of the semester. During this time, it can be commonplace for people to talk about how little sleep they’re getting or how many cups of coffee they need to get through the day, among other personal sacrifices. This type of comparison is often called ‘stress bragging,’ and it can have negative effects on your mental health and those around you.

In many cases, ‘stress bragging’ sets the expectation that in order to be successful, you must sacrifice your own well-being. Instead of engaging in ‘stress bragging,’ try to prioritize taking care of yourself as part of your study plan and encourage others to do the same.

One way to do this is to use the HALT method to make sure you’re addressing your most basic needs at the moment.

H: Am I hungry?
A: Am I angry?
L: Am I lonely?
T: Am I tired?

If you answer yes to any of these questions, it’s time to address that specific need. When our basic needs go unmet, it can make it even more difficult to concentrate, study or interact with others.

For instance, if you’re feeling ‘hangry,’ it may be time to have a snack before you lash out at your study partners or friends. Similarly, it may be time to get a good night’s sleep if you’re feeling tired (research has shown that sleep is one of the best predictors of academic success).

4. Take breaks

The end of the semester can magnify stress. Whether you’re studying for an exam, or working through a group project, it’s important to take breaks. Using the Pomodoro method is a great way to help you focus on a single task at a time while providing structure and built-in breaks.

Here’s how it works:

Set a timer for 25 minutes to work on one task.
When the timer goes off, take a 5-minute break to walk around, grab a snack or chat with a friend.
Repeat this cycle three times (25 minutes working with 5-minute breaks).
After completing all four rounds, take a 30-minute break.

Remember that this method is just one way to help you get through assignments in a mindful way. However, you may also need to set boundaries around things like how much time you are willing to commit to a single assignment, how late you’re willing to stay up or how much responsibility you’re willing to take on for a group project.

5. Revel in the small victories

While it may feel silly, take some time to bask in the success of small (or unconventional) victories and milestones. For instance, you may celebrate completing a study guide, finalizing citations or hitting the half-way mark on a presentation.

Taking time to acknowledge, appreciate and celebrate your efforts can help you stay motivated to push through.

Here are some ways you can celebrate small wins:

Have a nice dinner by cooking your favorite meal or ordering something special from your favorite restaurant.
Schedule a half or full day off to relax, recharge and spend time with friends or enjoy hobbies.
Grab an extra special treat from your favorite coffee shop.
Practice expressing gratitude for those who have helped you study or who have supported you through stressful moments (including yourself).
Take an hour to watch your favorite show or have a movie night.

6. Take a deep breath and relinquish control

The pressure to perform well is very real, especially on final exams. However, it’s important to remember that your value and self-worth are not defined by your grades. Being good or bad at something (like studying or test-taking) has nothing to do with who you are as a person. Remember that you are still a smart and capable person, even if your grades don’t perfectly reflect those qualities.

It’s also important to remember that what you’re feeling right now isn’t how you’re going to feel forever. If you’re someone who gets hyper-focused on the current moment, try to imagine how you may feel in a week, a month or a year from now. More likely than not, as time passes, your feelings or situation will seem less dire.

Finally, allow yourself to relinquish control over the outcome. Once you’ve submitted an assignment or exam, that’s it. The outcome now rests in your instructor’s hands and is out of your control. While this may not prevent you from worrying about your results, it can be a helpful step in moving on. It’s also okay to take a deep breath and appreciate the fact that it’s finally over.

7. Ask for help

Asking for help can be difficult, even when we know we may need it. However, it’s important to remember that your friends, family, peers and instructors all want you to succeed.

Most importantly, you don’t have to figure it out on your own. Instead, try reaching out for support. This can include talking with your professor or taking advantage of on-campus resources.

Academic Resources

Tutoring Services

�� Boulder offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus-wide. Many of these services are free to use. If you’re not sure where to begin, try checking your syllabus or asking your instructor for help and referrals.

Writing Center

The Writing Center provides free one-to-one tutoring sessions with professionally trained writing consultants, individualized guidance and feedback, and time-saving skills for writing and presentation projects. The Writing Center is free to all �� Boulder undergrad and graduate students.

Grade Replacement Program

This program allows degree-seeking undergraduate and graduate students to retake a course in which they earned a low grade to improve their cumulative GPA.

Disability Services

Disability Services provides students with disabilities reasonable academic accommodations, support and other services. They also offer free workshops that are open to all students. If you need help navigating test accommodations, Disability Services can help.

Wellness Resources

Let's Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in consultations through Let’s Talk. Counselors are available in person at multiple campus locations to help provide insight, solutions and information about additional resources.

Peer Wellness Coaching

Meet one-on-one with a trained peer wellness coach to get help creating a study plan, managing stress, practicing self-care and more.

AcademicLiveCare

All students can schedule free telehealth counseling and psychiatry appointments online through AcademicLiveCare.

Workshops

Counseling and Psychiatric Services (CAPS) provides free group workshops that can help you learn how to manage anxiety, develop coping skills, take a break and make meaningful changes in your life.

Mental health crises

If you’re experiencing a possible mental health crisis or need urgent, same-day support, Counseling and Psychiatric Services (CAPS) is here to support you 24/7 over the phone at 303-492-2277. Calling ahead allows providers to triage your concerns so they can address them more quickly and effectively.

Student Support and Case Management

SSCM assists students who may be impacted by challenging situations by helping them connect with campus partners, community resources and other support systems. If you need help or are concerned about another student, consider making a referral online.

Figueroa Wellness Suite

The Wellness Suite is a great place to rest and reset. Whether you need a nap, want to pick up free health and wellness supplies, or if you just want to find a quiet place to study, the Wellness Suite provides a place to get away at the end of the year.

Free Finals Week at The Rec

Physical activity is a great way to take a break from studying and manage finals stress. The Rec Center will be offering a variety of free activities during Free Finals Week.

After a long semester, it can be challenging for many of us to stay motivated through finals. Here are a few tips you can use to make it to the finish line.

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6 tips for a safe St. Paddy’s Day weekend

Anonymous — Thu, 07 Mar 2024 07:00:00 +0000

6 tips for a safe St. Paddy’s Day weekend Anonymous (not verified) Thu, 03/07/2024 - 00:00

Planning to celebrate St. Patrick’s Day this weekend? Check out these tips to have a fun, safe night out.

1. Make it your own

St. Patrick’s Day is often associated with drinking, parties and pub crawls. However, there are a lot of alternative ways to celebrate the holiday. Think through what you’d like to do over the holiday weekend, and remember it’s okay if you don’t want to drink or use other substances.

If you’re not sure what to do, check out upcoming St. Patrick’s Day events on campus.

2. Have a plan in advance

Large celebrations and holiday parties can become overwhelming. That’s why it’s important to plan out your night or weekend in advance.

Here are some ways you can plan ahead.

Who’s in your group? Think through who you intend to go out with. Ensure that everyone is on the same page about where they want to go and what they want to do. Remember that it’s best to choose a group of friends that you know will take care of you, even if things don’t go as planned.
What will you do if your group gets separated? Commit to sticking together and make a plan in advance for what to do if anyone gets separated. Consider how you will meet back up, and make sure everyone knows what to do. Using the ‘share my location’ feature on your phone, in Apple Maps or Google Maps is a great way to let others know where you are. If you choose to use the built-in feature on your phone, you may want to remove permissions later on.
How will you check in with friends? Make sure that you have everyone’s phone number saved so you can start a group chat to check in with each other. Be sure to keep your notifications on and turn up your phone volume so you don’t miss calls or texts from other group members.

3. Make choices that are right for you

Whether you choose to drink or use other substances or not, you should make choices that feel right for you. This may include saying no to a large party or gathering, heading home earlier than your friends or choosing an alternative way to celebrate.

If you plan to drink or use other substances, be sure to look out for your friends and keep each other accountable. Remember that everyone has a different tolerance and limit, so it’s important to go at your own pace, regardless of what everyone else around you is doing. It can also be helpful to set a limit before you go out.

Here are some potential limits to consider.

Limit the number of drinks you have on a single night.
Avoid shots or hard alcohol.
Avoid playing drinking games like king’s cup, rage cage or beer pong.
Avoid mixing alcohol and other substances.
Avoid drinking premixed beverages. Instead, opt for unopened drinks.
Alternate between alcoholic beverages and water or other non-alcoholic options.
Eat dinner before going out.

4. Know your no

If you find yourself feeling peer pressured or in uncomfortable situations at a party, come up with ways to avoid unwanted outcomes in advance.

Here are some strategies you can use.

Fill your cup with water to avoid unwanted refills.
Let your friends know when you’re ready to leave, and ask them to make sure you get home safely.
If someone at a party is making you feel uncomfortable, enlist the help of friends to get out of sketchy situations.
Keep track of how many drinks you’ve had based on standard serving sizes (1.5 ounces of hard liquor, 5 ounces of wine or 12 ounces of beer each count as one drink).
Avoid drinking premixed beverages. Instead, opt for unopened drinks. Never leave your drink unattended.

5. Be an effective bystander

Friends and bystanders play an important role when someone is vulnerable due to their level of intoxication, or if a person has been intentionally incapacitated by drugs or alcohol. This is because people who are impaired or incapacitated are unable to advocate for and protect themselves.

While you’re out, look out for your friends and strangers at parties or other events. If you notice something that feels ‘off,’ it probably is.

Here are some ways you can help or intervene on someone’s behalf.

Be direct. In some situations, you can directly approach a person who may need help to ask them how they’re doing, what they may need and if they’d like assistance.
Relocate. In some situations, it may be more comfortable to not be direct. If this is the case, you can help by pulling someone out of a situation. For instance, if you notice someone is uncomfortable with a person hitting on them, you can pretend to be friends and invite that person to follow you to a different area before checking in with them.
Enlist the help of others. Sometimes the best strategy is to alert others to a sketchy situation. This can include asking friends or other bystanders to help you resolve a situation or help someone in need.

Learn more about effective bystander intervention

6. Be aware of overdose risks

Drinking too much and experimenting with substances can lead to alcohol poisoning or accidental overdoses.

Mixing substances: Avoid mixing drugs with alcohol, including prescription medications. Taking more than one substance at a time can increase your risk of passing out, blacking out, feeling sick, doing something you may regret later or accidentally overdosing.

Accepting drugs from friends: Counterfeit prescriptions and illicit drugs can contain lethal amounts of fentanyl, an opioid that is more powerful than heroin and morphine. This includes things like Xanax, Oxycontin, MDMA, cocaine and more. To avoid a potential overdose, avoid accepting drugs from friends, roommates, strangers or dealers. Make sure you are prepared to respond to a potential overdose at a party or gathering by bringing naloxone. This nasal spray is FDA-approved to temporarily reverse the effects of an opioid overdose. Students can pick up free naloxone and fentanyl test strips from Health Promotion on the third floor of Wardenburg Health Center.

Signs that may indicate someone is overdosing include:

Passing out or becoming unresponsive
Breathing slowly or not at all
Vomiting while passed out
Pooping or peeing involuntarily
Pale, bluish, cool or clammy
Making gurgling, wheezing or snoring sounds

�� Boulder and Colorado Police have policies in place that can protect students from sanctions when they call 911 in an alcohol- or drug-related emergency.

Connect with resources

Party registration

If you or your roommates plan to host a party, be sure to register your gathering with Off-Campus Housing & Neighborhood Relations. This provides you with the opportunity to receive a warning for noise complaints and other ordinances before officers intervene.

Party smart tips

Knowing how to party smart can help keep you and your friends safe. That’s why we provide harm reduction tips related to alcohol, fentanyl, marijuana, study drugs, vaping and more. You can also review information on how to respond to an overdose, as well as protective policies like the Colorado 911 Good Samaritan Law and the �� Boulder Amnesty Policy.

Collegiate Recovery Community (��CRC)

The ��CRC provides support meetings, recovery-focused housing, events and activities, peer support and more for students in recovery or interested in pursuing recovery from drugs, alcohol, eating disorders, self-harm, other addictions and unwanted behaviors.

Early intervention workshops

Our workshops provide an opportunity for individuals and small groups to gain a better understanding of their relationship with substances and gain the skills and support for behavior change.

Office of Victim Assistance (OVA)

* Confidential resource

Sexual assault workshops

The Office of Institutional Equity and Compliance (OIEC) provides free, discussion-based sessions where participants explore what ideas and messages influence our sexual decisions and communication. They’ll discuss consent, pleasure, the impact of alcohol on sex, and sexual assault.

Planning to celebrate St. Patrick’s Day this weekend? Check out these tips to have a fun, safe night out.

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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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7 things you should do if you’re struggling to make friends on campus

Anonymous — Wed, 31 Jan 2024 15:23:27 +0000

7 things you should do if you’re struggling to make friends on campus Anonymous (not verified) Wed, 01/31/2024 - 08:23

If you’re struggling to make friends on campus, know that you’re not alone. Making friends in college and into adulthood can be more challenging than it was when you were younger. That’s why we’ve compiled seven things you can do that can help you navigate friendships on campus.

Tips for meeting people on campus

Getting involved is one of the best ways to meet new people on and make friends on campus.

Get tips for meeting other Buffs

1. Stay in touch

It’s easy to get caught up in the pursuit of new friends and relationships. However, it’s also important to stay in touch with the friends and family you have back home. If you’re struggling, reach out to someone you know and trust to talk through it. Staying connected with the people who already know and love you can be a good reminder that you have support, and you don’t have to face everything on your own.

2. Be kind to yourself

Many students may feel pressured to make as many friends as quickly as they can, and that’s not always realistic. This can be particularly difficult if you notice that students are posting pictures with their friends or at parties on social. At times, it may feel like everyone else is having an easier time making friends and has it all figured out. However, this often isn’t the case, and it’s important to not take things at face value. If you’re struggling to make friends, show yourself compassion and give yourself permission to take it one day at a time.

3. Ease your expectations

When looking for friends, it’s common to expect one person to have it all. However, it’s important to keep in mind one person simply can’t meet all your needs. Similarly, you can’t expect yourself to meet all of the needs of other people.

Instead of hunting for the ‘perfect’ friend, focus on cultivating a few different relationships that can support you in different ways. For instance, you may know someone who’s great to study with or watch sports with, while someone else may be better as a confidant. Managing expectations around what people can bring to a friendship (or relationship in general) can help you create a more robust social network that you can rely on for different things.

4. Work with anxiety

It's normal to feel nervous when meeting new people. Learning to work with and overcome anxiety is key to allowing ourselves to develop deeper relationships. If you experience physical anxiety or discomfort, practice grounding techniques such as reporting factual news about the present moment. In your head, you can state your name, age, today’s date, location and other details to bring you back to the moment.

If you struggle with anxious or worried thoughts, consider ways that you can acknowledge these thoughts without acting on them. One way to do this is to separate yourself from your thoughts through labeling. For instance, if you are feeling concerned that the other person does not like you, try labeling it as, “My thought is trying to tell me that the other person may not like me.” Separating yourself from your thoughts can be a good reminder that just because you're having the thought doesn’t make it true. Just be yourself and let yourself be seen.

5. Don’t underestimate small talk

While it can feel uncomfortable or awkward (especially if you’re on the shyer side or don’t know someone that well), it can also provide benefits in forming friendships. In fact, small talk plays a significant role in paving the way for more meaningful connections.

Whether we’re talking to a casual acquaintance or someone new, small talk can help us build up to more meaningful conversations and connections. For instance, asking someone about their weekend plans may help inform us about their hobbies or interests. These insights can help move the conversation forward. Take advantage of these moments to bond over common interests or learn more about someone by asking follow-up questions.

Small talk can also be beneficial for those of us who may feel out of practice. In many ways, it’s the perfect opportunity to practice conversation skills. Most people expect small talk to be awkward or challenging, so it’s the perfect time to test out subjects, questions and other strategies to get to know someone without the pressure of a formal conversation.

6. Take the pressure off

Social interactions can come with unexpected pressures. Here are a few techniques you can use to get to know people and reduce anxiety.

Make it a group thing.

If you’re nervous about asking someone to hang out solo, consider inviting them into a group activity instead. For instance, you can ask them to hang out with you and a few others, attend a social event together or simply join in on a group chat.

Take advantage of everyday conversations.

If you’re feeling nervous about getting to know someone, practice your conversation skills during everyday interactions. This can help you feel more comfortable making conversation (and keeping the conversation going). For instance, it may be helpful to practice with a cashier or customer service representative. Ask them questions about their day and allow yourself to briefly connect. As you build up confidence, you can start engaging in more in-depth conversations with those you’re interested in meeting or becoming friends with.

Be mindful of self-disclosure.

Relationships often happen in stages. The information you share about yourself may look different at the beginning of a relationship versus when you’ve become close friends. It’s important to know that getting into nitty-gritty details too soon can be overwhelming for some people. When disclosing things about yourself, practice doing so skillfully by keeping your level of disclosure close to that of the other person. For instance, if they share information about the sports they played in high school, you can relate to them with similar details about yourself. This can help relieve nervousness about how much you should be sharing.

There’s an app for that.

Not all relationships happen naturally in person, and that’s okay. Apps can be a great tool to help you talk and get to know people in a low-pressure setting. Bumble BFF can help you find platonic connections, whether you’re looking for a workout buddy, roommate or new best friend. Patook allows you to make platonic connections with people nearby who share common interests (no flirting allowed). Finally, MeetUp is a free service that organizes online groups that host in-person events for people based on location, hobbies, causes and more. They also allow you to start groups of your own!

7. Connect with support resources

If you or someone you know is struggling to connect on campus, there are support resources available to help.

Interpersonal process groups

Counseling and Psychiatric Services (CAPS) offers free therapy groups to help students practice interpersonal skills, learn strategies for connecting with others and find support. Undergraduate- and graduate-specific groups are available.

Anxiety Toolbox

Do you feel anxious about making new friends or meeting people? Counseling and Psychiatric Services (CAPS) offers a free two-part workshop to help students practice life-long skills for managing and reducing anxiety.

Skills for Thriving

Are you feeling stuck in old habits or struggling to make changes in your life? Counseling and Psychiatric Services (CAPS) offers a free workshop to help students build new habits, try new things and create meaningful change in their lives.

Peer Wellness Coaching

Sometimes the best advice comes from students who know exactly what you’re going through. Make an appointment to meet with a trained peer wellness coach to talk about relationships, academics, self-care, goals and more for free.

Center for Inclusion and Social Change (CISC)

CISC supports all students in the exploration of their identities and creates a welcoming and inclusive space on campus that provides academic and personal growth.

International Student and Scholar Services (ISSS)

ISSS is available to help international students through mentor programs, events, activities and community.

AcademicLiveCare

Want to talk to a counselor? All students can schedule free appointments with therapists online through AcademicLiveCare to discuss concerns related to anxiety, depression, relationships and more.

Collegiate Recovery Community (��CRC)

If you’re currently in recovery, interested in recovery or are a recovery ally, the ��CRC is a great place to get connected with others through free meetings, events and activities.

Center for Student Involvement (CSI)

Meeting people out of the blue can be difficult. That’s why CSI provides opportunities for students to connect through clubs, organizations and social events.

Making friends in college can be more challenging than it was when you were younger. Here are some tips you can follow if you are struggling to find friends on campus.

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Must-try tips for setting (and accomplishing) your goals this year

Anonymous — Thu, 04 Jan 2024 17:35:34 +0000

Must-try tips for setting (and accomplishing) your goals this year Anonymous (not verified) Thu, 01/04/2024 - 10:35

Do you have goals you’d like to accomplish this year?

No matter what you’d like to achieve, goals can play an important role in our lives. Over time, you may set different goals for your education, career, wellness, family or other important areas of your life.

Setting goals can also help you articulate the things that are most important to you and help you develop your strengths. Here are a few tips and tricks to help you set up successful goals for 2024.

Choosing the right goals for you

Start small

Sometimes, when we try to tackle large goals or too many goals all at once, it can feel overwhelming. Set yourself up for success by focusing on one smaller goal that you can accomplish before tackling another. It can also be helpful to start with goals that you know you can accomplish. Starting these types of goals can help you build confidence in your abilities and help you form long-term habits.

Here are a few examples of small goals that can help you build toward larger ones:

Academics

Use a planner to track deadlines, assignments and tests
Schedule study sessions in advance
Visit office hours regularly
Reach out to resources (e.g. tutoring, libraries, etc.)

Work

Set a time limit for checking emails
Use a planner to track deadlines and milestones
Talk with your supervisor about your goals
Turn notifications off at night (e.g. Outlook, Teams)

Physical health

Identify activities you might enjoy long term
Schedule 15-20 minutes/day for movement
Carry a reusable water bottle to stay hydrated
Try new recipes that include a variety of food groups

Finances

Review your current spending habits
Find areas where you can reduce spending
Pick a reasonable amount to save each month (e.g. $10-50)
Schedule automatic transfers into your savings account

Identify your strengths (and potential challenges)

As you start narrowing down your goals, it can be helpful to think about your current habits, strengths and the things that may have prevented you from achieving your goals in the past.

For instance, if you’re not a morning person, it may be difficult to start jogging in the early mornings before class or work. Being honest with yourself will help you identify barriers and find ways to overcome them. In this case, it may be easier to jog in the afternoon between classes or in the evening before dinner.

Creating goals around habits or routines you already have in place will help you accomplish them with fewer setbacks. It can also be helpful to think through your strengths and ways you can access support to overcome obstacles.

Staying on track

Recruit a support system

It can be hard to stay motivated, especially if our goals span a longer period of time. When we get discouraged or feel like we’re not making progress, it can help to have a support system in place to keep us on track. Think about the people in your life who can encourage, motivate or hold you accountable. Recruit them to be part of your support system and lean on them when you’re in need of encouragement. Spending time with people who are supportive of our goals and are willing to help us overcome challenges can make all the difference.

Use the SMART method

Sometimes we may find that the goals we set are too general or unrealistic. Setting SMART goals can help us set more specific and meaningful goals. Here are some things to consider when setting SMART goals:

Specific

Narrow down your goals to something clear and specific.

Ask yourself: What am I specifically trying to accomplish?

Measurable

Quantify your goal, so you can keep track of your progress.

Ask yourself: How will I know when I’ve made progress or reached my goal?

Attainable

Make sure your goals are realistic and within your control.

Ask yourself: How confident am I that I can achieve this goal? Is it something I can influence or control?

Relevant

Choose a goal that feels worthwhile, matches your efforts and sets you up for success long-term.

Ask yourself: Why do I want to achieve this goal?

Timely

Goals should be time-bound with a start and end date in mind to keep you on track.

Ask yourself: What can I accomplish in six months, six weeks, today, etc.?

Things to remember along the way

Remember your ‘why’

What is motivating you to set and achieve a specific goal?

Take some time to think through ‘why’ you’ve set out to accomplish your goals. Is it something that you’re personally invested in? Or is it driven by expectations or outside pressures? Choosing goals that you care about increases the likelihood of success, and focusing on the reasons behind them can help you stay motivated, especially in the face of setbacks or obstacles. If you feel like you’re struggling, revisit your why.

Practice flexibility

While being specific can help us set meaningful goals, it’s also important to allow ourselves to change course and practice flexibility. In some cases, we may find that our initial goals aren’t a good fit or have become difficult to maintain.

Sometimes this happens because the original goals we set for ourselves aren’t as realistic as we thought they would be. Other times, we may encounter setbacks that make it difficult to move forward or make progress.

Remember to check in with yourself and reassess your goals regularly. Evaluating your progress and making adjustments as needed can help avoid overextending yourself or feeling burnt out.

FUN goals

If you are struggling to achieve or maintain your goals, try to keep these things in mind to create “FUN” goals:

F: Flexibility

Life happens, things change. Allow your goals to shift with the seasons of life. For instance, if you get sick this year, it may not be reasonable to expect yourself to go to the gym everyday while you’re ill. The same concept applies to your mental health, physical health and individual circumstances.

U: Uplifting

Setting goals for yourself shouldn’t be a punishment. In fact, it is often helpful to focus on the things you want to add to your life, rather than the things you want to subtract from your life. For example, if you want to eat healthier, it may be more helpful to add fruits and veggies to your meals as opposed to subtracting food groups from your diet.

N: Numberless

New year goals often revolve around specific numbers. While this can be helpful when setting SMART goals, it’s important to keep in mind that numbers aren’t everything. For instance, it’s unlikely that your life will radically change because of the number you see on the scale or the number of books you read this year.

Celebrate small successes

Achieving our goals can give us a strong sense of accomplishment. However, if we only focus on the end result, we may miss out on important milestones along the way. In fact, it’s important to recognize and reward smaller successes on the way to larger achievements. This can help keep us motivated and celebrate our progress.

Think through some milestones you may reach while working toward a larger goal. After you achieve each of your milestones, reward yourself with a feel-good activity. For instance, you could treat yourself to a fancy coffee, enjoy a celebratory dinner with friends, relax with an at-home spa day or make plans to do something you’ve been looking forward to.

Reach out to support resources

You don’t have to do it alone. Support resources can help you set realistic goals, identify important steps along the way and stay on track if you feel overwhelmed. Here are a few support resources available on campus.

Resources for students

Peer Wellness Coaching

Meet one-on-one with a trained Peer Wellness Coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to manage stress, time management, academics, sleep, relationships and more.

Tutoring options

Are you looking to improve your academic standing semester? �� Boulder offers a wide variety of tutoring and learning resources to support you and your academic success. Some are specific to certain classes or departments or groups of students. Most are free while some require a fee.

Weekly programs

Health Promotion offers weekly programs to help you develop healthy habits, participate in self-care and take a break from academics. Programs are available throughout the week and are free to all �� Boulder students.

Counseling and Psychiatric Services (CAPS)

CAPS provides drop-in hours, consultations, screening appointments, groups and workshops to all �� students. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

Nutrition Services

Meet with a Registered Dietitian Nutritionist (RDN) for a variety of services, including nutrition assessments, food allergies or intolerances, sports nutrition, meal planning, disordered eating support and more.

Collegiate Recovery Community (��CRC)

The ��CRC provides community, support and connection for students in recovery or seeking recovery from a wide range of behaviors. They host weekly support meetings and offer recovery coaching for all �� students.

Personal training services

The Rec Center’s nationally certified personal trainers can help provide motivation, education, guidance and instruction to help you improve your overall fitness and achieve your goals. They are also here to support you through assessments that can help maximize your workout while minimizing risk of injury.

Resources for staff and faculty

Faculty and Staff Assistance Program (FSAP)

FSAP provides free mental health services for all �� Boulder staff and faculty, including brief individual or couples counseling, community referrals, workshops and support groups

Free employee group fitness classes

The Rec Center hosts a variety of free group fitness classes for staff and faculty twice per month. All levels are welcome, no membership required.

Healthy living workshops

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

Rec Center memberships

�� employees, retirees and their spouses/dependents are eligible for a membership to the Rec Center. Staff and faculty can also get a $25 one-month trial membership that provides access to both campus facilities, locker rooms and free group fitness classes.

Collegiate Recovery Community (��CRC)

WorkWell

WorkWell is a new initiative on campus that is dedicated to building and sustaining a culture and environment that supports the well-being of our employees through the awareness and utilization of programs, events, and services to foster a sense of belonging.

Do you have goals you’d like to accomplish this year? Here are a few tips and tricks to help you set up successful goals for 2024.

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