Health Promotion

7 tips to help you spring forward into daylight saving time

Anonymous — Fri, 28 Feb 2025 07:00:00 +0000

7 tips to help you spring forward into daylight saving time Anonymous (not verified) Fri, 02/28/2025 - 00:00

While your phone may automatically update for daylight saving time, our bodies aren’t always as quick to adapt. Here are seven tips to help you spring forward into daylight saving time on Sunday, March 9.

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 around 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

As the semester gets busier, our sleep can suffer and the time change can bring additional sleep challenges. This is a great time to re-assess your sleep needs and habits and practice a little extra self-care around your sleep. 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 non-caffeinated 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 one less 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.

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

4. 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.

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

5. 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. Nap pods around campus provide the perfect way to get a little extra rest without disrupting your day.

6. 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.

7. Soak up the sun

While adjusting to daylight saving time can be tough at first, the extra evening light can create more opportunities to soak up the sun.

The best part is that it can actually improve your mental health, help you feel more energized and reset your circadian rhythm. Plus you’ll benefit from the extra vitamin D. Just be sure to wear broad spectrum sunscreen with at least 30 SPF.

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.

Resources

Peer Wellness Coaching

Get personalized support with a variety of concerns, including sleep, stress, goal setting, relationships and more.

*Available for students

Apothecary Pharmacy

Stop by Wardenburg to purchase over-the-counter sleep aids, herbal teas and more.

*Available for students, staff and faculty

Massage and acupuncture

Did you know massage and acupuncture can help with sleep, stress, anxiety and other concerns? Make an appointment at Medical Services for a massage, ear seeding or traditional acupuncture.

*Available for students, staff and faculty

Check out these tips to help you spring forward into daylight saving time on Sunday, March 9.

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��ӽ紫ý programs prepare students, staff and faculty to respond to opioid crisis

Anonymous — Wed, 26 Jul 2023 15:22:32 +0000

��ӽ紫ý programs prepare students, staff and faculty to respond to opioid crisis Anonymous (not verified) Wed, 07/26/2023 - 09:22

While rates of illicit drug use remain low at ��ӽ紫ý, the presence of fentanyl in Colorado and across the U.S. has compounded an already dire opioid crisis. The Denver Department for Public Health and Environment reported 228 fatal overdoses, 146 involving fentanyl, in the first half of 2023 alone, representing a 16% increase over previous years.

Substance use, overdoses and fentanyl poisoning often carry stigma that makes these issues challenging to address. However, ��ӽ紫ý recognizes the immense toll they continue to take on individuals, families and communities. That is why Health & Wellness Services has made it a priority to engage community organizations and create comprehensive, evidence-based programs aimed at educating and equipping students, families, staff and faculty to respond to the ongoing crisis.

Health & Wellness programs use an evidence-based harm reduction approach that incorporates a variety of strategies to address substance use, misuse and addiction disorders. These measures promote safety for those that use, access to recovery services and overdose education that can help reduce the number of fatal and non-fatal overdoses. Together, the following harm reduction efforts are intended to save lives, empower individuals to respond in emergency situations and address factors that may contribute to susbtance misuse.

Early intervention programs

��ӽ紫ý’s Health Promotion office provides a variety of early intervention programs aimed at helping students better understand substance use and signs of misuse. These programs provide structured environments that allow students to reflect on their relationship with substances, identify potentially harmful behaviors, learn harm reduction strategies and connect with support resources as needed. Workshops allow students, staff and faculty to engage with trained peers or professional staff.

The peer-led program, Buffs Discuss Substance Use, has been offered for several years. This free drop-in program connects students with trained undergraduate students at various campus locations to discuss substance use habits and how it may be impacting them at ��ӽ紫ý. During the 2022-23 academic year, 689 students attended a Buffs Discuss Susbtance Use peer-led workshop.

Naloxone distribution

While ��ӽ紫ý has seen few incidents related to fentanyl, we understand that overdose incidents have had significant impacts to those involved on and off campus.Health Promotion has worked over the past several years to increase access to naloxone, a life-saving drug that can reverse opioid overdoses. Recent changes to legislation and over-the-counter designations have provided our campus with an opportunity to increase distribution on campus and in the community. Health Promotion has also helped promote the use of fentanyl test strips, which can detect fentanyl in a variety of substances, including counterfeit prescriptions.

During the 2022-23 academic year, Health Promotion distributed 2,675 fentanyl test strips and 944 boxes of naloxone (equivalent to 1,888 doses). The success of this program was led, in part, by the expansion of Health Promotion’s Buff Box program, which allows students to order free health supplies delivered directly to their residence hall. During spring 2023, the team introduced a new Safer Night Out Buff Box to provide students with free fentanyl test strips, naloxone and educational information about overdose prevention. During the spring semester, Health Promotion delivered 321 Safer Night out boxes to students living on campus. The additional doses of naloxone have been distributed directly through Health Promotion’s office, which is open to all ��ӽ紫ý community members.

Community engagement

In addition to campus-driven programs, ��ӽ紫ý works alongside a variety of agencies and organizations across Boulder County, including Boulder County Public Health, the Substance Use Advisory Group, local law enforcement agencies and local organizations. These larger community partnerships allow our campus to share information, mobilize resources, provide timely communications and effectively respond to drug-related concerns and emergencies on and off campus.

Recovery

In the most recent National Survey on Drug Use and Health from 2021, 25.6% of young adults aged 18 to 25 reported having a substance use disorder (SUD). ��ӽ紫ý is committed to supporting those who struggle with substance use through supportive, recovery-focused services that ensure our campus community can thrive.

The Collegiate Recovery Community (CUCRC) on campus provides community, support and connection for students, faculty and staff in recovery or seeking recovery from a wide range of behaviors, including substance use and abuse. They provide a variety of recovery-focused programs, including support meetings, community meetings, substance-free social events, acudetox, recovery-focused sober housing and more. The CUCRC has had over 2,500 interactions with students, staff and faculty throughout the 2022-23 academic year.

Plans for the 2023-24 academic year

Health Promotion and ��ӽ紫ý plan to continue efforts related to overdose prevention by prioritizing access to naloxone, early intervention programs, recovery support, training opportunities and campus education. By employing and expanding these programs, we hope to provide broader support for students, staff and faculty members for years to come.

��ӽ紫ý is committed to preparing students, staff and faculty respond to the ongoing opioid crisis. Learn more about program impact and future plans for the upcoming academic year.

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4 things everyone should know about naloxone

Anonymous — Tue, 07 Mar 2023 15:16:10 +0000

4 things everyone should know about naloxone Anonymous (not verified) Tue, 03/07/2023 - 08:16

Knowing how to use naloxone to respond to potential overdoses can save lives. Here are a few things to know about overdose prevention and naloxone availability on campus.

What is naloxone?

Naloxone is an FDA-approved medication that can temporarily reverse opioid overdoses without a prescription. Naloxone is most commonly available as a nasal spray. Depending on the type or severity of overdose a person is experiencing, one or more doses of naloxone may be needed to effectively revive them.

It’s also important to keep in mind that naloxone is safe to use, even if the individual is not actually overdosing. If in doubt, use it.

Important note: Naloxone is the generic name for this particular drug. However, many people may know it better by its brand names like Narcan, Evzio or Kloxxado.

Who should carry naloxone?

If you or someone you know uses opioid medications, plans to experiment with prescription or illicit drugs, or is at risk of an accidental overdose, they should carry naloxone.

Here are some situations that can increase a person's risk of overdose:

Unknowingly taking a counterfeit pill that contains fentanyl or other opioids
Misunderstanding the directions for use, accidentally taking an extra dose or deliberately misusing a prescription opioid
Taking opioid medications prescribed for someone else
Mixing opioids with other medications, alcohol or over-the-counter drugs
Experimenting with illicit drugs

When should you use naloxone?

Students, staff and faculty should be prepared to help a peer or stranger in the case of a potential overdose. This includes knowing the signs of an overdose and how to respond effectively.

Signs of a potential overdose

Pinpoint (small) pupils
Shallow or no breathing
Blue or grayish lips/fingernails
No response to stimulus (i.e. being pinched)
Gurgling/heavy wheezing or snoring sound

How to respond

Immediately call 911
Administer naloxone when available*
Start CPR

Note: While one dose is usually enough to bring someone temporarily out of overdose, it is safe to give multiple doses of naloxone if an individual does not respond.

Keep in mind that naloxone can be used to reverse overdoses caused by a variety of opioids, including:

Fentanyl
Oxycodone (OxyContin®)
Hydrocodone (Vicodin®)
Codeine
Morphine
Heroin

It’s important to remember that many substances and counterfeit prescriptions can contain opioids like fentanyl. Individuals who purchase these types of drugs from a dealer, friend or roommate may consume fentanyl or other opioids without even knowing it. These are typically referred to as accidental overdoses and are unrelated to substance use disorders.

Important note: Naloxone is safe to use, even if the individual is not actually overdosing. If you’re not sure whether or not someone is overdosing, use it. This can help save a life.

How is naloxone administered?

Anyone can use naloxone without medical training. Here are some simple instructions for administering naloxone:

Review package instructions
Remove the nasal spray from its packaging
Insert the tip of the nasal spray into the person’s nose
Press the release to inject the spray
Continue to monitor the person’s condition and administer additional doses if they do not respond

Once naloxone is administered it is important to put the person into the recovery position by leaning them on their side. This will prevent the person from choking if they need to throw up. Remember that one dose of naloxone may not be enough to resuscitate a person who is overdosing. It’s also important to always call 911 in case of a potential overdose emergency.

How can you get naloxone?

Naloxone is available for free and anonymously without a prescription to all students, staff and faculty at the Health Promotion front desk on the third floor of Wardenburg Health Center.

Students living in residence halls can also order free naloxone and fentanyl test strips online through our Safer Night Out Buff Box program. All Buff Boxes are delivered to a student’s residence hall for easy and convenient pickup.

Important note: Naloxone is also available for purchase by students, staff, faculty, families and other community members at a variety of locations.

Support resources

Collegiate Recovery Community (CUCRC)

The CU Collegiate Recovery Community (CUCRC) provides community, support and connection for students, faculty and staff in recovery or seeking recovery from a wide range of behaviors, including drug and alcohol addiction.

Student Support and Case Management (SSCM)

If you are concerned about a student, SSCM can initiate a wellness check and provide individualized support. SSCM case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship.

How to refer a student to SSCM:

Fill out the online referral form
Call SSCM at 303-492-7348
Email the department at sscm@colorado.edu

Fentanyl information

The United States continue to see an influx of counterfeit prescriptions and other drugs containing fentanyl. Here are a few things everyone should know about fentanyl and overdose prevention.

Counseling and Psychiatric Services (CAPS)

CAPS provides a number of services related to substance use, including assessments, brief individual therapy, support for concerned friends and family members, referrals to campus and community resources, including suboxone treatment.

Training opportunities

There are a variety of free training opportunities available to staff, faculty and student organizations, including:

The Opposite of Addiction is Connection
Overdose Prevention and Response
Recovery Panel
Recovery Allies

Exploring Substance Use Workshop

This workshop provides students with a safe, judgment-free space where students can explore their relationship with substance use. Students of all levels of use or non-use are welcome.

Boulder County Works Program

Boulder County Public Health’s Works Program is a confidential, judgment-free harm reduction program that provides free:

Naloxone
Fentanyl test strips
Overdose prevention materials
Referrals to treatment and community services
… and more!

Community members are welcome to stop by any of their locations to pick up free supplies.

Stop the Clock

Over 200 Pharmacies in Colorado carry naloxone. Stop the Clock is a free tool that can help you find local pharmacies that carry naloxone.

[video:https://www.youtube.com/shorts/d7LjUz3RvV8]

Knowing when and how to use naloxone can save lives. Here are a few things to know about overdose prevention and naloxone availability on campus.

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7 tips for creating an effective budget

Anonymous — Mon, 27 Feb 2023 07:00:00 +0000

7 tips for creating an effective budget Anonymous (not verified) Mon, 02/27/2023 - 00:00

Budgeting can be daunting, especially if it’s your first time managing your own finances. Regardless of your income, budgeting is a great tool for everyone to use. In fact, it can help you save money, keep up with bills, work towards your goals and plan for the unexpected.

Here are a few simple steps you can take to create an effective budget.

1. Calculate your income

Whether you work part-time, full-time or receive a living stipend from your family or academic program, a good budget starts with calculating your income.

Here are some important definitions to know:

Gross income: This includes everything you make before taxes and other deductions are taken into account.
Net pay: This is the amount of money that actually makes it into your bank account (sometimes referred to as ‘take home pay’).

For budgeting purposes, it’s most important to focus on your net income, because it can give you a better sense of how much money you actually have at your disposal. If you’re paid weekly or bi-weekly, add up your net income to get a monthly total. This is the number you will want to use when planning your budget for each month.

Important note: If you receive tips or commission, your net income will likely vary from month to month. If this is the case, calculate your income based on the worst-case scenario by looking at what your lowest paycheck has been over the past six months. Similarly, if you’re living off of savings, it can be helpful to look at what you have in total and determine how much you have to spend each month to ensure your current and future expenses can be covered.

Now that you know your net income for each month, you can move forward to the next step!

2. Is it fixed or variable?

Expenses fall into one of two categories: fixed or variable.

Fixed expenses are expenses that stay the same month to month. These expenses typically include things like your rent, internet and phone bills.
Variable expenses are expenses that vary from month to month. These can include things like groceries, eating out, utilities, personal care, social events and other one-off purchases. Unlike fixed expenses, variable expenses tend to depend on our choices and decisions rather than obligations.

Make a list of all your fixed and variable expenses. This will help you get a better idea of how you can adjust your habits and spending to fit within your budget. Here are some examples of what this might look like.

Fixed expenses

Rent or mortgage payments
Car or loan payments
Phone bill
Insurance
Internet
Childcare

Variable expenses

Dining out and groceries
Entertainment
Gas
Parking
Clothing
Personal care
Healthcare
Hobbies and recreation

Now that you know your fixed and variable expenses, you can start tracking your spending.

3. Track your spending

Now that you understand the categories of expenses, you can start to track your spending. It’s usually most helpful to look at the past three months to get a sense of how much you typically spend.

You can track your spending in a couple of different ways.

Bank statements

Print off three months worth of bank statements that show all of your spending transactions. Comb through your transactions for each month and categorize them. For instance, you may highlight all of your grocery expenses in pink while you mark all of your dining out expenses in green. This will help you visually sort your transactions to give you a better idea of your spending habits. For instance, you may notice that you have a lot of pink items (i.e. groceries). Or you may notice that you eat out more often than you grocery shop. For each category, add up the total you’ve spent each month to give you an idea of how much of your income goes towards different things.

Online tools

If manually printing, sorting and adding up expenses doesn’t sound like something you want to do, you can also use online tools to help. Mint is a great option for those who would rather take their budgeting digital. This free app allows you to connect your bank accounts into one central hub, so you can see all of your expenses at once. From there, you can categorize each expense into different categories, like groceries, entertainment, dining out, subscriptions, etc. Once you’ve categorized all of your transactions, Mint will provide you with a simple chart to show you where your money is going each month. For instance, you may notice that you spend 30% of your income on dining out but only 5% on groceries. Additionally, Mint allows you to see how your spending has changed over time, which can be helpful when preparing for seasonal changes (e.g. utility costs may increase during colder months).

Once you’ve categorized your expenses, it’s time to evaluate your habits and non-negotiables.

4. Figure out your non-negotiables

While it may seem obvious, it’s helpful to determine what your non-negotiables are in terms of budgeting. For instance, paying for rent, utilities, phone service, groceries and healthcare are common non-negotiables for people. However, non-negotiables can also include things like a weekly coffee or other self-care activities that can impact your life in smaller ways.

Make a list of your non-negotiables and keep these in mind when looking at where you can cut back.

5. Cut back where you can

Now that you have a good idea of where your money goes and what your non-negotiables are, it’s time to figure out what may not fit into your overall budget. Take another look at your transactions and ask yourself: Are there any expenses that I’d like to cut back on or eliminate altogether?

For instance, you may realize that you don’t need four streaming subscriptions or you would prefer to save some money by packing your lunch. Make a list of these items.

Now that you have your list, go through and try to set a budget for each item. For instance, if you currently spend $75 per week eating out, it may be helpful to commit to cutting back to $40 per week. Be sure to keep in mind that your budget still has to fit your life. If you really want to eat out twice each week, try to come up with a number that will allow you to do that while being mindful of how much money you spend each month.

Hint: Mint can be great for these types of budget changes, as it allows you to set a specific budget for each category. For instance, you can set a budget of $40 per week for eating out. The app will automatically alert you when you are getting close to that budget or go over. It can also offer personal spending insights. For instance, it may inform you that you spent more money this month than you did last month on a specific category in your budget.

Now that you've identified spending habits you can change, it's time to set some financial goals.

6. Set financial goals

Reviewing your spending and creating a budget to save money is great, but what’s the point? Having a budget in place will help you set and achieve your financial goals. For instance, you may want to pay off student loans, buy a car, travel, buy a house or plan for retirement.

These types of financial goals can help inform your budget and allow you to determine how much money you can afford to put towards them.

One financial goal that everyone should have is building an emergency fund. Emergency funds are savings accounts that allow you to prepare for emergencies or unexpected expenses. These can include things like layoffs, car accidents, medical bills and other expenses that you can’t always plan out in advance. Emergency funds should account for three to six months of expenses. Luckily, you have a pretty good idea of how much money you need each month, so you can easily figure out how much you’ll need to create an emergency fund.

Once you know what you need for your emergency fund (or other goals), create a savings plan that fits into your current budget. For instance, you may dedicate $10 or $50 each month to your savings account. Or you may ask to have a certain percentage of your paycheck sent to another account so you never see it, but you know it’s there.

Take some time to think through your goals, estimate how much money you need to achieve them and create your own savings plan based on your current income and expenses.

Now that you've identified some financial goals or milestones you'd like to reach, it's time to put your plan into action.

7. Review your budget regularly

You’ve officially created your first budget! Pat yourself on the back for a job well done, but also keep in mind that personal circumstances can change. Be mindful about reviewing your budget each month or quarter, especially if you get a new job, move, plan a family or experience other significant changes that could affect your income or expenses. Regular reviews of your budget will help you make adjustments as needed so you can continue to stay on track.

MoneyCoach

MoneyCoach is a free site that allows you to watch personal finance videos and quiz yourself on topics like banking, credit cards, debt, loans, taxes, investments, insurance and more.

Available for: Students, staff and faculty

Elevations Credit Union

��ӽ紫ý has an Elevations Credit Union office in the UMC. They offer online support resources and virtual events to help you manage your money better.

Available for: Students, staff and faculty

Financial assistance funds

Whether you’re looking for support with campus programs, academics or other areas, there are student resources available. Check out available assistance funds, scholarships and other financial programs on campus.

Available for: Students

Basic Needs Center

The Basic Needs Center provides support for students facing food insecurity, housing emergencies and more. They can connect you with on-campus resources as well as local, regional and national support services.

TIAA consultations

You don’t have to be a financial expert to prepare for retirement. As a ��ӽ紫ý employee you’re entitled to free one-on-one consultations with TIAA financial professionals. They can help you clarify your goals, understand where you stand financially and work toward your financial goals.

Available for: Staff and faculty

Down payment assistance

��ӽ紫ý works with Landed to provide down payment assistance to employees. Landed’s program can help you reach a 20% down payment as long as the employee contributes at least 5%.

Note: Other institutions, like Bank of America, also provide down payment assistance programs for first-time homebuyers.

Available for: Staff and faculty

Budgeting can be daunting, especially if it’s your first time managing your own finances. Here are a few simple steps you can take to create an effective budget.

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7 things to know about vaping

Anonymous — Wed, 14 Sep 2022 06:00:00 +0000

7 things to know about vaping Anonymous (not verified) Wed, 09/14/2022 - 00:00

While vaping can serve as an alternative to cigarette smoking, it still poses a number of inherent risks, especially for young adults. Most vape products contain nicotine, the same highly addictive substance found in cigarettes and other tobacco products.

In addition to nicotine, many vape juices contain ingredients like propylene glycol, glycerol and heavy metal particles that can damage the lining of your lungs. For this reason, vapes should be used with caution.

Here are seven things you should know if you choose to vape.

1. Weigh the benefits and drawbacks

If you currently vape or are thinking about trying it, take some time to reflect on your use. This can help you have more control over your experiences when vaping. To get started, think about the feelings, actions or benefits you want to experience while vaping. Next, think through some of the things you want to avoid experiencing.

Here are a few examples to get you started.

If I choose to vape, I want to:

Reduce my cigarette or tobacco use
Socialize with friends
Feel buzzed
Enjoy the flavor

If I choose to vape, I don’t want to:

Become addicted or dependent on nicotine
Experience health problems or negative side effects
Spend too much money on a vaping habit

Working through these types of exercises can be a great way to explore or modify your choices around vaping.

2. Labels matter

While most vape juice contains nicotine, there are a number of options available that are nicotine-free. These can be a better alternative for those who vape but want to avoid the addictive effects. If you do choose to use nicotine-based products, look for lower-dose options (1.5-3 mg). Opting for lower nicotine levels can help to satisfy cravings without overloading your system.

3. Not all vapes are created equal

Dosage matters, and the device you use is just as important. Power (wattage) can vary from device to device. Knowing the wattage of your device can help you make better decisions around dosage. High-powered devices like box vapes (20+ watts), should be used with low dose juices (less than 3 mg) in order to reduce your risk of experiencing adverse side effects.

4. Know your limits

It’s important to know your limits when it comes to vaping, especially if you are new to using nicotine. Your tolerance may not be as high as those that vape or smoke more regularly, so start low and slow. Consuming too much nicotine can cause negative side effects, including…

Nausea, vomiting, diarrhea or stomach ache
Eye irritation
Headaches
Anxiety and restlessness
Sweating

Confusion
Difficulty breathing
Tremors
Seizures

If you experience any of these symptoms within the first 15 to 60 minutes of vaping, call the National Poison Control Center at 800-222-1222, and follow-up with your healthcare provider.

You may also want to consider reducing how often and how much you vape, which can reduce the chances of unwanted health consequences. If you’re a regular smoker or tobacco user, consider lowering your nicotine dose by at least one level when vaping.

5. Avoid sharing

Sharing isn’t always caring. In fact, sharing vapes can expose you to a number of diseases like the cold, flu, COVID, mono or meningitis, which can all be transferred from person to person through saliva. Sharing with friends may also mean you’re getting higher doses of nicotine than you’re used to. Keep yourself healthy and safe by using your own vape and keeping it clean with proper maintenance. This is especially important for those using reusable box vapes or pens that require coils or filters.

6. Vape products require special disposal

Did you know vape products are considered hazardous materials?

Avoid throwing vape products in normal trash or recycling bins. Instead, all devices, pods and batteries should be disposed of properly in designated drop boxes.

Hazardous waste drop boxes are available on campus at the University Memorial Center (UMC) on the first floor across from the Starbucks and at the West Boulder Recycling Center on 63rd Street. If you live outside of Boulder, you can use this hazardous waste facilities finder to search for disposal sites in your area.

7. Support resources are available

If you’re thinking about quitting, are not ready to quit or have already quit vaping, the Colorado QuitLine can help you with each step of the way.

Health Promotion

Health Promotion offers free resources and support to students, faculty and staff including:

Nicotine cessation coaching
Free quit kits
Tips for overcoming cravings

The Apothecary Pharmacy

The Apothecary Pharmacy at Wardenburg offers nicotine patches and gum for sale over the counter. No prescription or insurance required.

Collegiate Recovery Community (CUCRC)

The CUCRC offers community, support and connection for students, faculty and staff in recovery or seeking recovery from a wide range of behaviors. Recovery at the CUCRC includes substance use disorders, nicotine, caffeine, self-harm, disordered eating and other addictive behaviors.

Boulder County Public Health

Boulder County Public Health offers a number of free support services to help teens and adults quit tobacco products, including vaping.

While vaping can serve as an alternative to cigarette smoking, it still poses a number of inherent risks, especially for young adults. Here are 7 things you should know if you choose to vape.

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Mental Health Is... Caring for yourself

Anonymous — Thu, 07 Apr 2022 16:00:13 +0000

Mental Health Is... Caring for yourself Anonymous (not verified) Thu, 04/07/2022 - 10:00

After a long semester, it can be hard to stay motivated around self-care. Here are some simple ways you can continue to practice self-care, even in times of high stress.

Brush up on the basics

When life gets stressful it can be easy to forget to address our most basic needs. Take some time to reflect on what you need most throughout the day. Here are some examples you can use to get started.

Hunger

If you forget to eat, feel hungry throughout the day or struggle with grogginess, it may be a good idea to pack some snacks with you when you come to campus. You may also want to carry a water bottle and set reminders to eat and stay hydrated. This will reduce the chances that you forget or simply put it off.

Sleep

Do your best to avoid pulling all-nighters when preparing for finals. Instead, try to get seven to nine hours of sleep each night. Adequate sleep helps encode memories, which can help you more easily remember what you studied during the exam. If you’re feeling tired during the day, you can take a quick 20-minute nap without affecting your nighttime sleep schedule. Avoiding caffeinated beverages later in the day can also help you sleep more soundly at night.

Movement

Staying active and moving our bodies not only helps promote physical health, but it can also be a great way to relieve stress. Make time for movement by taking a walk outside, stretching, going to the Rec Center or playing a game with friends on Farrand Field. Don’t worry, you don’t have to commit to a full workout. 10 to 15 minutes of activity is a good starting point.

Socializing

Whether you consider yourself to be an introvert or extrovert, socializing and spending time with people you care about is important for your mental health. Try to schedule time with friends each week, even if it’s a brief coffee break or a short walk across campus together. Remind your friends that even if you all feel overwhelmed, you can decompress together.

Be ‘unproductive’

Pressure to perform well, meet expectations or reach certain milestones at the end of the semester can send us into overdrive when it comes to our productivity. However, being ‘unproductive’ has benefits, too. For instance, downtime can help us relieve stress, avoid burnout and better retain information. It can also help us become “unstuck” if we are having a hard time processing information or solving a problem.

Try to carve out some time each day to do something completely unrelated to school, work, chores or other responsibilities. If you have an hour, great! If not, 15 to 20 minutes may feel more manageable right now. It can be helpful to come up with a list of activities you can do. For instance, you may want to read a book for pleasure, listen to a new podcast series, cook your favorite meal, visit a new hiking spot or enjoy a long bath to unwind. Keeping your list handy will help you easily choose activities without feeling even more overwhelmed.

Take a break from social media

Stress builds on stress. If you find yourself doom-scrolling, reading unpleasant news stories or focusing too much of your time on social media, it may be time to take a break (at least until finals are over). Try deleting social apps from your phone, turning off app notifications or simply moving your social apps off of your main home screen.

While these tactics may help you feel less distracted while studying, it’s also important to remember that the benefits go beyond productivity. Instead of thinking about how much time you’ll gain, focus on the peace of mind you may experience by limiting the amount of time, energy or brain power you spend on social media every day.

Set healthy boundaries

The end of the semester is a critical time to be honest with yourself about what you can and can’t do. This may not be the best time to take on additional work or responsibilities beyond what you already have on your plate. If things come up, practice saying “no” and being protective of your physical, emotional and mental resources so you can keep the commitments you’ve already made to yourself and others. It’s also important to remind yourself that you’re doing the best you can with the resources, energy and time that you have.

Find a study spot

Being cooped up in your room studying can get old. Try to change up your scenery by testing out different study spots on campus. One way to narrow down your options is by asking yourself questions like:

Do you prefer to study solo or in groups?
Do you want to have snacks, drinks or vending options nearby?
Do you need an outlet?
Does your college or school offer study areas that require special access?
Do you need access to a printer?
What kind of noise level can you tolerate?

These questions can help you find a study spot that works best for you. Take your time to explore your options. Try to keep a few spots in mind in case one space runs out of room or becomes overcrowded closer to finals.

Change your scenery

Spending time outside can improve our mood, stress levels and overall mental health. Make time to study, play or socialize outside if possible. Just remember to practice sun safety by staying hydrated, wearing sunscreen (SPF 30 or more) and opting for a hat or sunglasses to protect your eyes from UV rays.

Celebrate small victories

Allow yourself to bask in the glory of small victories. Whether you’ve been studying for one exam or several, it’s important to acknowledge the progress you’ve made. Here are a few ways you can celebrate:

Eat a nice dinner. Cook your favorite meal or order something special from your favorite local restaurant.
Take a day off. Give yourself a day off to relax and recharge, whether that means watching shows or movies or spending the day outside.
Do something for yourself. Congratulate yourself on your progress with a small treat, such as an extra special coffee order.
Practice gratitude. Take some time to express gratitude for those who helped you study or supported you through finals (including yourself!).

Reach out for support

For a full list of support resources, events, study spaces and tips for finals week, visit colorado.edu/finals.

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 academics, stress, anxiety, substance use, relationships and more.

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.

Free Finals Week at The Rec

Stop by the Rec Center to enjoy free activities like ice skating, bouldering and fitness classes!

Buff Boxes

Order a free Buff Box to get free health and wellness supplies delivered to your residence hall, including stress and sleep supplies, cold and flu supplies or safer sex supplies. Living off campus? You can also pick up free supplies at the Wellness Suite on the third floor of Wardenburg Health Center.

Disability Services

Disability Services provides academic and testing accommodations for students with disabilities, temporary medical conditions and other needs. They also offer free workshops that are open to all students.

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 relaxing environment for students.

Writing Center

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

Tutoring services

��ӽ紫ý 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 aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals.

Grade Replacement Program

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

Whether you feel ready or not, finals are coming quickly. Here are some ways you can practice self-care even in times of high stress.

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Health Promotion

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Mental Health Is... Caring for yourself

Brush up on the basics

Be ‘unproductive’

Take a break from social media

Set healthy boundaries

Find a study spot

Change your scenery

Celebrate small victories

Reach out for support

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��ӽ紫ý programs prepare students, staff and faculty to respond to opioid crisis