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5 things everyone should know about trauma

Anonymous — Mon, 16 Mar 2026 06:00:00 +0000

5 things everyone should know about trauma Anonymous (not verified) Mon, 03/16/2026 - 00:00

For many of us, trauma can be challenging to define and even more challenging to talk about. Here are five things everyone should know about trauma and ways to support a friend, colleague or loved one.

1) Trauma is subjective

One of the reasons trauma can be hard to define is because it is subjective by nature. It’s not often the circumstances of an event that determine whether it is traumatic for a person. Instead, it’s important to look at the subjective emotional experience a person had in response to the event(s). The more helpless, overwhelmed, out of control and/or scared a person feels during an event, the more likely it is to be traumatic. It’s also important to remember that while trauma is often associated with experiences that threaten one’s life or safety, something can be traumatic even if it didn’t involve physical harm. 

2) Trauma can encompass multiple experiences

Emotional and psychological trauma can have a number of causes, some of which are often overlooked. Here are a few examples of experiences that can lead to a traumatic response.

One-time events, including:

Serious accidents or injuries
Assault or physical attacks
Sexual assault
Natural or person-made disasters
Targeted or community violence, including mass shootings
Sudden death of a loved one
Witnessing a violent accident, event or encounter

Ongoing distress, including:

Experiences of bias based on identity
Discrimination
Harassment or bullying
Police brutality
Domestic violence and intimate partner abuse
Unsafe neighborhood or living situation
Chronic health conditions
Stalking
Refugee or undocumented status
Abuse or neglect
Trafficking

3) Traumatic events aren’t always experienced first-hand

People who work closely with those who have experienced traumatic events can develop secondhand or vicarious trauma. This is common for professionals working in victim services, law enforcement, medical services, fire services or other allied professions, including university staff and faculty.

Vicarious trauma occurs when a person is repeatedly exposed to trauma through other people. This can include listening to people recount their traumatic experiences, hearing about the aftermath of an event, reviewing case files or responding to incidents, among other work duties related to trauma. Anyone who works with survivors of trauma or violence is at risk of being negatively impacted by vicarious trauma, which shares many characteristics of first-hand trauma.

Learn how to identify and mitigate the impacts of secondary trauma.

4) People may respond differently to traumatic experiences

Traumatic experiences can elicit a wide range of responses, and not everyone will react to a traumatic event in the same way. It’s important to know that this is common. There is no “right” way to respond or react when we experience trauma. However, if you are worried about a friend, colleague or loved one, here are a few common signs to watch out for.

Physical signs

Body aches or pain, including headaches, stomachaches, backaches
Sudden sweating or perspiration, even when it’s not hot
Heart palpitations (fluttering)
Changes to sleep, appetite or libido
Constipation or diarrhea
Easily startled by noises or unexpected touch
Increased susceptibility to illnesses due to immune system impacts

Emotional signs

Anxiety, depression
Denial, shock, disbelief
Increased need for control
Feeling helpless
Shame or guilt
Difficulty concentrating or remembering things
Numbing, restricting feelings
Irritability, restlessness, anger
Flashbacks
Panic, feeling out of control
Hyper-awareness or -alertness
Nightmares
Mood swings
Destructive coping or addictive behaviors (drinking, gambling, high-risk activities, etc.)

Social signs

Relationship issues, such as avoiding intimacy or increased personal conflicts
Withdrawing from others, isolating
Difficulty trusting others
Worrying about being a burden to others
Minimizing the experience to themselves or others (“it wasn’t that bad”) or repression (“forgetting”)
Lack or decreased participation in activities, hobbies or events that used to be enjoyable
Academic, social or work difficulties

Note: While these are common reactions that a person can have after a traumatic experience, this list is not exhaustive.

5) Supporting survivors is key

When upsetting things happen and people need someone to talk to, they will usually turn to a friend, colleague, family member or someone they trust before seeking out professional help. Understanding how to support someone who has been through a traumatic experience and how to help connect them with resources is a valuable skill. 

Here are some ways you can help support a survivor.

Make sure they’re safe

If someone tells you about a traumatic, distressing or disturbing experience, it’s important to check in with them about their physical and mental safety. You can help address immediate safety concerns by asking if they:

Feel safe
Have a place to stay
Need help calling a friend, police or the Office of Victim Assistance (confidential)

Listen without judgment

Ask open-ended questions to gain a better understanding of what they’re feeling and what they may need. Even if you’ve had a similar experience, avoid the temptation to say you know how they feel. Instead, practice active listening, validate their feelings and avoid giving advice.

Normalize their feelings

Normalize and validate their feelings. This doesn’t mean that you’re normalizing the bad thing that happened, but instead you’re affirming that their response to it is understandable. People respond to traumatic events differently. However someone is feeling or acting, it’s normal. This may include laughing, crying, anger, numbness or other responses.

Stay calm

Remain calm during the conversation and avoid letting your own emotional response interfere. Remember that you can’t “fix” the situation, make the person feel better or take their pain away. Sometimes it’s most effective to sit with them and listen. 

Follow their lead

When someone has experienced a traumatic event, it’s important to let them take the lead and decide what they want to do. Avoid telling them what to do or how to feel about their situation. Instead, help them explore options for additional support or next steps, and don’t pressure them to take action. If someone makes a decision about how to move forward that you don’t agree with, avoid sharing your disapproval. Instead, let them know that you support them and are there for them. 

Campus resources for students

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 and/or witnessed a traumatic, disturbing or life-disruptive event.

Confidential resource

Counseling and Psychiatric Services (CAPS)

CAPS provides mental health support for all ��ӽ紫ý students, including mental health screenings, brief individual therapy, group therapy, workshops and more.

Confidential resource

Student Outreach Advocacy and Support (SOAS)

SOAS is a non-clinical case management office that helps students address life events that may impact their educational career. A case manager supports a student facilitating connections and navigating the resources and services available to them whether on campus or in the community.

Office of Institutional Equity and Compliance (OIEC)

OIEC implements and enforces university policies around sexual assault, intimate partner abuse and stalking, and other forms of sexual misconduct. If you or someone you know at CU has been impacted, reports can be filed online. Anonymously reporting is an option as well.

Campus resources for students

Campus resources for staff and faculty

Office of Victim Assistance (OVA)

Confidential resource

Faculty and Staff Assistance Program (FSAP)

FSAP is committed to promoting the mental and emotional well-being of CU’s staff and faculty. Licensed staff counselors can offer confidential consultations, brief individual therapy and a variety of self-care workshops at no cost to employees of the university.

Confidential resource

Office of Institutional Equity and Compliance (OIEC)

OIEC enforces university policies around sexual misconduct, intimate partner abuse and stalking, among other unwelcome behaviors. If you or someone you know in the CU community has been impacted, reports can be filed online. Individuals can also report something anonymously to OIEC.

Supporting Student Resiliency Training

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

OVA presentations

OVA provides a variety of free presentations by request for staff, faculty and student organizations, including but not limited to:

Supporting Survivors: How to respond to disclosures of traumatic events
- Live and online options available
Impact of Trauma and the Healing Process
Love Shouldn’t Hurt: Intimate Partner Abuse
Self-care for Vicarious Trauma
The Trauma of Oppression

Other presentations for health and well-being can be found here: /health/presentations-and-outreach

Trauma can be challenging to define and even more challenging to talk about. Here are five things everyone should know about trauma and ways to support a loved one.

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3 things everyone should know about stalking

Emily Sampl — Mon, 12 Jan 2026 07:00:00 +0000

3 things everyone should know about stalking Emily Sampl Mon, 01/12/2026 - 00:00

January is Stalking Awareness Month

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

1. Stalking can take many forms

Stalking can include a variety of tactics, both in person and online, of persistent unwanted behavior or contact, directed at a specific person, which causes that person to change their routine or feel afraid, threatened or in danger.

Appropriate behaviors are: When someone says “no” and the other person respectfully leaves them alone and does not attempt to contact them again.
Concerning behaviors are: When someone says “no” and the other person continues to contact them again and again.

Examples of stalking behaviors may include:

Continually sending unwanted communications (including emails, texts, phone calls, handwritten notes, etc.).
Contacting or using other people to get information about a person or to find them.
Waiting for someone or showing up at places where they know the person will be such as their home, workplace or outside of classrooms.
Watching or following someone from a distance or spying on someone with a listening device, camera, tracking device or GPS.
Repeatedly leaving unwanted gifts, notes or other objects at a person’s residence, work, car or other location.
Catfishing or friending someone through fake accounts (to harass or trick the person).
Stealing or harming someone’s technological devices, schoolwork or other property, sentimental objects, people close to them or pets.
Entering someone’s home, lab, office or car and doing things to let someone know they had been there.
Hacking into someone’s social media, email or other accounts.

Here are some ways to identify appropriate and concerning behaviors that may prompt someone to seek additional help or support: /ova/difference-between-helpful-and-unhelpful-behaviors-relationships

2. Context is key

While stalking is often directed at a previous or current romantic partner, someone can also be stalked by roommates, friends, classmates, colleagues or someone they have never met or barely know, including matches on dating apps.

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

From the outside, stalking may look innocuous, but to the person experiencing it, the behavior makes them feel unsafe or threatened. The context of the behavior and the impact it has on the recipient is what matters.

3. Help is available

It is worth noticing when someone else continues to contact you or your friend after they have been told “no” more than once. Consider sharing what is happening with someone else, or documenting dates and times of occurrences.

You do not have to resolve this on your own, especially when someone repeatedly shows up where they ought not be, makes indirect threats, or does not take “no” for an answer. Confidential advocates, law enforcement, and other professionals are here to help.

When someone makes direct threats or tries to harm or does harm another person or property, consider calling 911.

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

Support resources for students, staff and faculty

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

General support

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

Confidential support

Students, staff and faculty directly impacted by incidents like this, as well as witnesses and friends, can get confidential support and/or counseling through the Office of Victim Assistance (OVA) by calling 303-492-8855, stopping by their drop-in hours (see website for dates and times) or filling out a confidential request form online. This form will only be reviewed by OVA staff—the university will not be notified, and no investigative action will take place. If you would like to get in contact with an OVA advocate counselor, be sure to include your contact information. OVA advocate counselors can help individuals explore their rights and options, make a safety plan, explore the impact of the experience, discuss reporting options, review living situations and more.

Informing the University

If you think you or a friend may be experiencing stalking, you can contact CU’s Office of Institutional Equity and Compliance (OIEC). OIEC can investigate concerns or address an incident through informal resolution options. Additionally, OIEC can provide safety and supportive measures, such as no contact orders, academic support remedies, housing adjustments and more. You can connect with OIEC by calling 303-492-2127, emailing oiec@colorado.edu or filling out a report online.

Informing Law enforcement

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

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3 tips for dating in college

Emily Sampl — Thu, 03 Apr 2025 05:00:00 +0000

3 tips for dating in college Emily Sampl Wed, 04/02/2025 - 23:00

If you're using dating apps, consider using these expectations to help you tailor your profile and create meaningful filters. For instance, if you’re looking for something casual, you may want to consider filtering out people who are looking for a relationship or vice versa. Using these features and being honest about what you want allows you to set clear expectations and match with people who want similar things.

If you’re not looking to date or hook up while you’re at CU, that’s okay. However, if you’re in a relationship or open to dating, here are some tips that can help you create a meaningful, healthy and happy relationship.

1) Communicate your intent

To get the most out of dating, consider what you want from the experience. Not all crushes will turn into a relationship, but it can pay off to know what you want from a romantic interest.

Here are a few expectations to talk about together:

Talk through what you might be looking for. Clarify if it’s okay to date or hook up with other people or if you’d prefer to be exclusive. Keep in mind that your wants or expectations may change over time. Having ongoing conversations with your partner as your relationship evolves is key.
Does sharing similar political views, aspirations, lifestyle or other factors matter?
Clarify expectations about who will pay for things on a date. Keep in mind that sharing expenses when dating has been shown to help partners develop healthier boundaries.

It's important to remember that effective communication requires vulnerability. A prospective interest might reject you for having wants that don’t align with their own, which can be a difficult experience. However, having someone clearly communicate their intent, even if it turns out to be rejection, can still be a better outcome than being led on or having a date end poorly.

2) Embrace authenticity and connection

We are all hardwired to seek clarity, safety and stability in our relationships. However, modern dating culture may feel like low accountability and casual interactions are expected. We may feel pressured to play it cool, be chill, minimize what we want/need or avoid committing too early. Feeling constrained by dating norms and expectations can cause increased anxiety and uncertainty.

One way to combat this is to intentionally embrace authenticity and connection. Allow your true self to shine through, whether you’re meeting people online or in person. If you prefer apps, build a profile that reflects who you really are. Don’t be afraid to showcase your personality and values through photos, questionnaires or your bio. Staying true to your authentic self can make it more likely to find meaningful connections.

Remember that you can take it slow and let things evolve. Spend as much time as you need to get to know yourself and a romantic interest.

3) Identify and communicate your boundaries

Boundaries represent the limits, rules or expectations we set for our behavior. Setting healthy boundaries can help us navigate relationships in a more positive way and avoid feelings of anger, resentment, regret or fatigue.

Here are a few examples to consider:

Are you comfortable going out with someone who may be seeing other people at the same time?
Do you want to get to know someone over text before meeting up or meet up with people right away?
What physical touch are you comfortable with on a first date (e.g., handholding, hugging, kissing, sex, etc.)? How do you see physical touch evolving as you get to know someone?
How do you feel about going out with someone who has previously dated a friend or acquaintance?
Are there specific activities you’d like to avoid on dates (e.g., drinking, expensive outings, group events, etc.)?

Clarifying our boundaries in our mind first can help us communicate them and establish a healthy relationship with ourselves and potential partners.

Here are some ways you may set and communicate boundaries on dates:

“I am feeling uncomfortable. Can we do something else that we would both enjoy?”
“I’ve never done [activity] before. I’d like to go on a date with you, and I am down to try it. But if I end up not having a good time, will you be open if our plans need to change?”
“You’re hot and I really like you, but I’m not ready to have sex with you yet. Do you still want to meet up, or does that change your interest in going on our date?”

Be honest about your expectations and trust your gut. If someone dismisses your boundaries or pushes you to do something you’re uncomfortable with, they’re probably not a good fit.

Free guide for exploring sex

Sex is complicated, and you may not always know what you want. This free workbook can help you reflect on your preferences, desires, boundaries and the ways you think about sex.

Get your copy of The Sex Ed Workbook

Resources

While exploring relationships may feel easy and great, it can also be rocky or challenging. Here are some resources that are available for relationship support, self-exploration and more.

Support resources

Let’s Talk

Let’s Talk is a free service where ��ӽ紫ý students can meet for an informal, brief, confidential consultation with a CAPS counselor. Let’s Talk counselors can help provide insight, solutions and information about additional resources. Students commonly visit with concerns about stress, sadness, worry, relationships, academic performance, family problems and financial struggles.

Medical Services

Medical Services offers sexual and reproductive health appointments and resources for all students, including birth control, annual exams, testing for sexually transmitted infections (STIs), HIV prevention medications, free safer sex supplies and more.

Free safer sex supplies

Did you know you can get free safer sex supplies like condoms, dental dams, lube and more? Stop by the first or third floor of Wardenburg Health Center or order a free Buff Box for delivery to your residence hall.

Office of Victim Assistance (OVA)

OVA provides free, confidential trauma-focused counseling, advocacy, information and referrals for all CU community members, including undergrad and graduate students, staff and faculty. They specialize in addressing current and past life-disruptive events, including but not limited to crime, trauma, sexual assault, partner abuse, experiences of bias, harassment, discrimination, assault, other abuse and violence.

Group therapy

CAPS offers process groups that provide a supportive space for students to deepen self-understanding and explore ways of relating more comfortably to others. This group can help students learn to deal with feelings of depression and anxiety, family dynamics and other personal concerns.

Peer Wellness Coaching

Peer wellness coaches are trained students who can help their fellow Buffs navigate their time at CU. They are here to help students set and achieve their goals related to academic success, relationships, time management, personal wellness and more.

Love bombing

New relationships are exciting, especially when you meet someone you instantly click with. In many cases, feeling connected and comfortable can be a sign of a healthy relationship to come. However, a relationship that starts off feeling great can shift in ways that are not so great once the excitement and novelty wear off. Here are some signs to watch out for.

Stalking

While stalking is often directed at someone from a previous intimate relationship, it can also occur between former friends, roommates or someone the person has never met before, including matches from dating apps. Learn how to identify stalking behaviors and connect with resources.

Intimate partner abuse

Intimate partner abuse occurs in relationships that are or have been intimate. Abuse can take many forms, including verbal, emotional, physical, psychological, sexual, financial or reproductive abuse. Learn how to identify intimate partner abuse and connect with resources, or learn the difference between healthy and abusive behaviors in a relationship.

Sexual assault

Sexual violence and abuse can have lasting impacts on individuals and communities. Learn about sexual assault, consent and resources available for students.

If you’re in a relationship or open to dating, here are some tips that can help you create a meaningful, healthy and happy relationship.

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Drinking and sex: Tricky questions (and surprising answers)

Emily Sampl — Wed, 02 Apr 2025 06:00:00 +0000

Drinking and sex: Tricky questions (and surprising answers) Emily Sampl Wed, 04/02/2025 - 00:00

Sometimes drinking can lead to unintended consequences (like hooking up with a roommate or kissing your ex). Navigating sex can be complicated, especially if alcohol or other drugs are involved.

Here are answers to some of the trickier questions around drinking, sex and consent.

What is consent and how is it given?

Consent is when people mutually agree to engage in sexual activities, whether it’s kissing, touching or sex. Consent consists of words or actions that create a clear understanding of what’s desired. It’s essential for making sex pleasurable.

It’s important to establish consent before fooling around. Consent is about setting personal boundaries and respecting the boundaries of others. It’s important to check in if you’re unsure or things seem unclear.

Here are some consent essentials:

No one should be incapacitated by drugs or alcohol.
Someone can change their mind at any time during a sexual encounter and that choice must be respected.
Agreements are conditional. For instance, if you consent to sex with a condom and your partner doesn’t use one, that’s not consent.
Consenting to one sexual activity doesn’t mean you’ve consented to others. For instance, just because you are making out with someone doesn’t mean that you’ve automatically consented to have sex with them.

Is sex always considered nonconsensual when people have been drinking?

No. The use of alcohol or other drugs, in and of itself, doesn’t automatically mean a person is unable to consent. However, alcohol and drugs make it more difficult for someone to notice their own boundaries, other’s boundaries and clearly consent. When in doubt, it’s best to hold off on engaging in any sexual activity. Additionally, substance use cannot be used as a defense against allegations of sexual misconduct.

If you and your partner have been drinking at all, it’s best to check in verbally before having sex and during sex.

Ask things like:

"How much have you had to drink?"
"Are you feeling buzzed or drunk?"
"Are you feeling sober enough for sex or should we hold off?
Do you still feel like you’re in a good headspace for hooking up?
Do you want to keep going?
Do you want to stop?

Listen to your partner, pay attention to nonverbal cues and respect their boundaries. If they have difficulty responding to questions or aren't answering directly, stop until you know clearly what they want.

How much does someone need to drink before they can no longer give consent?

The impact of alcohol and other drugs varies from person to person. However, if someone is incapacitated for whatever reason, they are no longer able to give consent.

Incapacitation is a state where someone cannot make a rational, reasonable decision because they may lack the capacity to understand the “who, what, where, when and why” of a sexual interaction. Incapacitation is often associated with alcohol or other drug use, but it can also involve other factors like sleep, illness, injury or disability. Here are some signs that indicate a person may be incapacitated and is unable to give consent:

Disorientation. Someone may lose track of where they are or who they are with, seem confused, forget basic information or repeat themselves (lack of short-term memory).
Loss of motor control. Someone may have difficulty performing tasks like inserting a key into a lock, getting something out of their wallet, walking on their own or dressing and undressing themselves.
Unconsciousness. Someone may be unconscious, which includes being asleep.

If these factors are present, consent is not possible regardless of what the person is saying or doing.

Engaging in sexual activity when someone could have understood the other person to be incapacitated is considered sexual assault.

What if people are in a relationship?

In many relationships, consent doesn’t always entail an explicit conversation about sex every time it happens. However, romantic or sexual involvement with someone doesn’t give that person permission to have unwanted sex or contact with someone. The inability for there to be consent when someone is incapacitated still applies even in relationships.

What if people want to have sex while under the influence?

Intentionally choosing to be under the influence of alcohol or another drug while having sex may be something to discuss with your partner when you are both sober. Because consent is ongoing, people who while sober agreed to an intoxicated sexual experience can still change their mind once they are high or tipsy. Alcohol and other drugs can impact the way we communicate, which makes checking in with yourself and with your partner even more important.

If you or your partner become so high or drunk that either one of you are incapacitated (disoriented, loss of motor control, unconscious) or unable to make decisions, sex needs to stop. In that case, consent is not possible.

Campus resources

Don’t Ignore It is an online resource to explore your options for seeking confidential support, reporting concerns and learning skills for helping others. If something seems off, it probably is – don’t ignore it.

The Office of Victim Assistance (OVA) provides free and confidential trauma-focused counseling and advocacy support to undergraduate and graduate students, as well as staff and faculty. They can help people navigate resources, explore all their different rights and options and/or help with processing and healing from the impact of the experience.

The Office of Institutional Equity and Compliance (OIEC) implements and enforces university policies around sexual misconduct, intimate partner abuse and stalking, among other unwelcome behaviors. If you or someone you know in the CU community has been impacted, reports can be filed online. Individuals can also report something anonymously to OIEC.

Navigating sex can be complicated, especially if alcohol or other drugs are involved. Here are answers to some of the trickier questions around drinking, sex and consent.

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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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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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Tips for understanding health insurance basics

Anonymous — Thu, 04 Aug 2022 06:00:00 +0000

Tips for understanding health insurance basics Anonymous (not verified) Thu, 08/04/2022 - 00:00

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

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

Did you know?

All ��ӽ紫ý students can access care through Medical Services, regardless of what kind of insurance plan they have. This includes students with the Anthem Gold Student Health Insurance Plan (SHIP) as well as private insurance plans.

Learn more about using your insurance at ��ӽ紫ý

Why is health insurance important?

Health insurance helps cover the cost of medical treatments, appointments, mental health visits, prescription medications and other health-related expenses. Like car insurance, health insurance can provide us with a sense of security in case accidents or unexpected illnesses or injuries happen.

While you may have your own private health insurance plan, many students choose to enroll in the Anthem Gold Student Health Insurance Plan (SHIP) designed specifically for ��ӽ紫ý students.

Important insurance terms to know

It’s important to know that every health insurance plan is unique. The “rules'' for your insurance plan may be different from that of your friends. Here are a few important terms to know and look out for to help you understand and use your health insurance:

Premium: This is the amount you pay in order to be part of a health insurance plan. If you are on a family member’s insurance plan, they are likely the one who is paying the premium. If you choose to enroll in the Anthem Gold Student Health Insurance Plan, your premium ($1,988) is paid through your tuition account once per semester.
Deductible: This is the amount you pay for services each year before the insurance company starts paying its share of the costs. For instance, students with the Anthem Gold SHIP have a deductible of $500. This means that you are responsible for paying the first $500 worth of care you receive. After you’ve paid the full $500, your insurance company will start helping to cover expenses. Some insurance plans are considered high deductible plans, where the deductible can range anywhere between $5,000 and $10,000 per year.
Copay: A copay is a fixed amount that you pay upfront when you receive care. Copays can apply to appointments, prescriptions or other services. Sometimes copays count toward your deductible amount, but not always. For instance, students with the Anthem Gold SHIP have a $40 copay that does not count toward their deductible.
Coinsurance: Coinsurance means that you pay a percentage of the total cost of your medical care. For instance, students with Anthem Gold SHIP have a 20% coinsurance that starts after their deductible is met. This means that if you get an x-ray for $100, you would pay $20 and your insurance company would pay the remaining $80. Coinsurance typically applies to major medical services or expenses, like imaging, surgery, etc.
Out-of-pocket expenses: This term describes all of the costs you pay for yourself. For instance, if you pay the cashier at the pharmacy or the receptionist when you check in for an appointment, these are considered “out-of-pocket expenses” because they are coming out of your own wallet.
Out-of-pocket maximum: Most plans put a maximum limit on the amount of money you have to personally pay for medical expenses. For most plans, the limit can range from a few thousand dollars to tens of thousands. For instance, students with the Anthem Gold SHIP have an out-of-pocket maximum of $8,750 per year. After you meet this amount the insurance plan pays 100% of any additional medical expenses you incur. If your plan uses copays, they may or may not apply to your deductible, but they will count toward your out-of-pocket maximum.
In-network/out-of-network: Most insurance plans partner with doctors to get better pricing and coverage for health services. Doctors and health centers that are partnered with your insurance plan are part of an “in-network” group. Doctors and health centers that are not part of this group are considered “out-of-network”. Out-of-network services usually have a separate deductible and out-of-pocket maximum that is higher than your in-network deductible/maximum. Because of this, out-of-network services often cost more or may not be covered by your insurance plan. Researching doctors, hospitals or other providers in advance can help you save money and avoid surprise bills. For students with the Anthem Gold SHIP, you have access to a very broad Anthem PPO Network.
Supplemental coverage: Insurance plans don’t always cover everything. Supplemental coverage is designed to help cover the bills and costs that your insurance plan doesn’t pay for. ��ӽ紫ý has its own supplemental coverage program known as BuffCare. This plan is available for students who choose to use their own private health insurance plan at ��ӽ紫ý. BuffCare is designed to give you peace of mind in the event of an illness or injury by covering out-of-pocket expenses for care provided by Medical Services.

How to read your insurance card

Insurance cards are unique for each insurance company and plan. However, many of them provide similar information, regardless of what kind of insurance you have. Here is an example of what an Anthem Gold SHIP card looks like.

Front of health insurance card

Back of health insurance card

Check your insurance card for the following information. Keep in mind that your insurance card may look different than the sample listed above and not all insurance cards use the same terms or display all of the same information.

Insurance carrier: The top of your insurance card will typically list the insurance company that your plan is provided by, such as Anthem, Kaiser, Blue Cross Blue Shield or another insurance company.
Member ID: This number is used to identify you within an insurance system. For instance, your doctor’s office will use this number in order to bill your health insurance plan account for services. Depending on your insurance plan, this could be listed on your card as a subscriber ID or another similar term.
Plan numbers: This section can include your group number, plan code, RxBIN and more. These numbers are used to track the specifics of your plan, so your provider can bill your insurance for in network services, out of network services, prescriptions and other expenses.
Cost sharing: These numbers provide you with information about your deductible, copays and coinsurance, if applicable. For instance, with this insurance plan, you pay $40 for general care and specialist visits, $20 for mental health visits and a deductible of $500.
Phone numbers: Your insurance card should list phone numbers that you can call if you have questions about finding a provider, what services are covered, billing information or general support. If you’re not sure which number to use, call Member Services and they can redirect you to the correct department.

*Some insurance information may be abbreviated on your card. For instance, Rx typically stands for prescriptions. If you are unsure about an abbreviation or any of the information above, call the member services number on the back of your card for support. You can also review your insurance plan information online through your insurance company’s website or member portal.

Additional resources and support

There are a number of resources on campus that can help you navigate health insurance questions.

Health & Wellness Administrative Services

The Administrative Services team oversees all aspects of medical insurance, billing, and medical records at ��ӽ紫ý. They can also help answer questions about health insurance, billing, or medical records.

Learn more about Administrative Services

Anthem Student Health Insurance Plan (SHIP)

If you are currently enrolled in the Anthem Gold Student Health Insurance Plan, you can learn more about coverage, benefits and more by visiting the ��ӽ紫ý health insurance website.

Learn more about ��ӽ紫ý Gold SHIP

BuffCare Program

Insurance plans don’t always cover everything. Supplemental coverage is designed to help cover the bills and costs that your insurance plan doesn’t pay for. ��ӽ紫ý has its own supplemental coverage program known as BuffCare. BuffCare is designed to give you peace of mind in the event of an illness or injury by covering out-of-pocket expenses for care provided by Medical Services.

Learn more about BuffCare

Medical Services

Medical Services specializes in college health and is available to all ��ӽ紫ý students, regardless of your insurance plan. Students can visit Medical Services for primary care, sexual and reproductive health, physical therapy, nutrition and more. They also have a full-service Apothecary Pharmacy on site to fill prescriptions and provide over the counter medications and supplies.

Schedule a medical appointment

Counseling and Psychiatric Services (CAPS)

CAPS can help you navigate mental health coverage and help you find a local provider in Boulder that works for you and your insurance plan. You can also find mental health services based on your insurance plan by visiting Thriving Campus.

Schedule a screening appointment

While insurance plans can be complex, understanding your policy is an important part of managing your health (and wallet). Here are a few tips and tricks to help you understand the basics of your health insurance plan.

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Tips for living with roommates off campus

Anonymous — Tue, 26 Jul 2022 20:09:11 +0000

Tips for living with roommates off campus Anonymous (not verified) Tue, 07/26/2022 - 14:09

Living off campus can pose additional challenges and responsibilities that you may not encounter in on-campus housing. This can include things like rent, utilities, lawn care, parking, grocery shopping and navigating roommate issues more independently. Here are some tips to help you make the most of living off campus with roommates.

Create ground rules

While you’re not required to have a roommate agreement off campus, we highly encourage you and your roommates to create one. Even if you’re living with friends, a significant other or the same roommates as last year, it’s important to create or revisit ground rules to avoid conflict around things like rent, utilities, visitors, etc.

Here are some helpful topics to consider for off-campus students:

Rent (who owes what, how to pay/reimburse each other, due dates, etc.)
Utilities (whose names are utilities under, splitting bills, etc.)
Parking (how to share a parking space/garage, costs, permits, etc.)
Deposits (who pays and how much, reimbursement for damage, etc.)
Pets (what kinds, breed restrictions, pet rent, care, etc.)
Morning and nighttime routines (quiet hours, class times, waking/sleeping hours, etc.)
Cleanliness of shared spaces (laundry, trash, dishes, clutter, chores, etc.)
Visitors (friends, significant others, overnight guests, gatherings, etc.)
Borrowing or using each other’s things (electronics, food, clothes, toiletries, etc.)
Purchasing common items (cleaning supplies, toilet paper, food, etc.)
Preferred ways for addressing conflict
Quality vs. alone time
Substance use (partying, vaping, drinking, marijuana, etc.)

Think through your expectations, habits and routines before you move in (or soon after) and come prepared to create a shared roommate agreement. You can use this free Roommate Agreement Template from Off Campus Housing and Neighborhood Relations to help you get started. You can also get free legal advice if you have questions about your lease or rights when living with roommates.

Be a good neighbor

Living off campus comes with extra responsibilities, like being a good roommate and a good neighbor. Here are some simple ways you can be a good neighbor and avoid conflict with longer-term residents:

Introduce yourself

Introduce yourself to your neighbors. If you’re nervous about introducing yourself in person, consider filling out this free Neighbor Contact Form to leave in their mailbox or on their front door.

Follow city ordinances

Make sure you’re aware of Boulder ordinances, including occupancy restrictions, furniture and trash requirements, snow removal, yard maintenance and fireworks laws. Reviewing these rules can help you avoid citations, nuisance complaints and other forms of conflict with neighbors or law enforcement. Be sure to also follow neighborhood or community rules related to pet waste, street parking, etc. It’s also important to know that everyone listed on a lease can receive a citation for ordinance infractions, regardless of whether or not you are all present at the time of the infraction.

Make amends

Stuff happens. You may forget to take out your trash or park in front of a neighbor’s driveway (whoops). If you make a mistake that may annoy their neighbors, remember to handle the situation in person, listen to your neighbor’s perspective and consider making appropriate amends (e.g. helping with lawn care, shoveling snow, taking out trash, etc.).

Understand conflict styles

Everyone handles conflict differently, depending on the situation, their conflict style and who they’re in conflict with. However, there are some common themes that may show up in a person’s response again and again. Exploring how you approach conflict can be a great starting point for learning or refining your skills around conflict resolution.

Take our free Conflict Style Quiz to learn how you approach conflict and how your ‘default’ response may impact your behaviors or attitudes in different situations. You can also share this quiz with your roommates or housemates to start the conversation around how different people handle conflict.

Take the Conflict Style Quiz

Practice communication skills

It’s best to address roommate issues quickly before they fester. Addressing issues through texting, social media or sticky notes on the door may lead to miscommunication or increased frustrations. This is because we can’t always know how the message will be received by the other person. A simple reminder to “take out the trash” may turn into something more.

Instead, try to address any potential issues in person. It can be helpful to make a plan and think through how you can express your needs before approaching your roommate. Using “I” statements to describe how the situation makes you feel is a helpful way to start.

Here are some examples:

“I feel hurt when I’m not invited to game night because I really enjoy hanging out with you.”
“I feel frustrated when the trash doesn’t get taken out because we agreed to switch off who takes care of it each week.”
“I am upset that my coat was damaged because I can’t afford to replace it.”
“I feel hurt when my snacks get eaten by others because it’s hard for me to make it to the grocery store.”

When talking through issues with your roommates, remember to listen for understanding and ask follow-up questions during the conversation. Resist the urge to formulate a response to what the other person is saying while they’re speaking. Instead, you should be focusing your full attention on the emotions, issues and reasoning behind what your roommate is saying.

Support resources

Conflict Resolution

All students, regardless of if you live on or off campus, can visit Conflict Resolution. They can help you navigate conflicts between roommates, significant others, professors, classmates and more. They also offer free workshops, mediation and coaching sessions if you’re looking to improve your skills around conflict management and resolution.

Peer Wellness Coaching

Peer Wellness Coaches provide peer-to-peer support and are available to meet with students living on or off campus. They can help you navigate concerns related to roommates, relationships, stress, finances and more. Peer Wellness Coaches can also help you set goals, connect with additional resources and create self-care plans.

Off Campus Housing & Neighborhood Relations (OCHNR)

OCHNR is here to help students with all aspects of living off campus, from searching for an apartment and roommate, understanding Boulder housing options and providing free lease reviews with our staff attorney, to navigating roommate disagreements, understanding Boulder ordinances and advocating for tenant rights.

Center for Inclusion and Social Change (CISC)

CISC works with LGBTQ+ students living on and off campus. They can provide information on gender-inclusive residence hall programs, gender-neutral facilities and more. Their office can also help students find inclusive housing and roommates that will be welcoming and supportive.

Support for potentially harmful living situations

In some cases, you may feel like you are stuck in a traumatic, toxic or harmful living situation. Harmful behaviors or experiences can include harassment, stalking, partner abuse, sexual or physical assault and hazing, to name a few. The Office of Victim Assistance (OVA) can provide additional support to help you explore your rights and options, make a safety plan, get medical treatment if needed, discuss your living situation and more.

Get connected with OVA by calling 303-492-8855, emailing assist@colorado.edu or filling out a confidential request form online. Submission forms are only reviewed by confidential OVA staff and will not be shared with the university. If you would like to be contacted by an OVA advocate counselor, please be sure to include your contact information on the form.

Learn more about OVA

Living off campus can pose additional challenges and responsibilities that you may not encounter in on-campus housing. Here are some tips to help you make the most of living off campus with roommates.

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Tips for navigating and coping with grief

Anonymous — Wed, 23 Mar 2022 20:23:19 +0000

Tips for navigating and coping with grief Anonymous (not verified) Wed, 03/23/2022 - 14:23

Grief encompasses all of the ways we respond to the loss of someone or something that is important to us. Grief manifests in different ways for different people, and it’s important to remember that there is no one ‘correct’ way to grieve. Whether you or someone you know is grieving, here are some tips that can help you navigate and cope with grief.

Life events that can trigger grief

There are a variety of events that can trigger grief. Sometimes, losses are concrete, such as when a loved one passes away. Other losses may feel more ambiguous, such as when we move to a new place, change majors or break up with someone.

Here are a few examples of life events that can trigger grief for students:

Death and dying

The death or impending death of a friend, family member, significant other, pet or loved one.

Serious illness

Coping with a terminal or life-altering illness or the illness of a loved one.

Divorce or separation

Life changes, like the divorce or separation of one’s parents, or other serious family conflicts.

Academic challenges

Students may fall short or not reach the level of academic success that they expected. This can include things like test scores, GPA, admission to a specific degree program or other academic milestones.

Relationship struggles

Coping with relationship problems from general conflict to abusive behaviors. This can also encompass the end of interpersonal relationships, including friendships or romantic partnerships.

Career challenges

Students may grieve the loss of their ideal career, struggles securing a job after graduation or difficulties related to financial security or debt repayment.

What does grief feel like?

People who are grieving may experience a wide range of reactions and emotions. Feelings of grief can be intense or subtle. It’s also normal for feelings of grief to surge and subside over time. Here are some common symptoms that people experience during the grieving process:

Remorse: A grieving person may become preoccupied by what they could have done differently to prevent a loss from happening or to alter the outcome of an event.
Anger: Individuals may feel a sense of injustice or powerlessness over their situation, which can lead to feelings of anger or vengeance. Loss can also threaten beliefs that we hold about ourselves or the world around us, which can lead to feelings of confusion or regret.
Denial/numbness: Sometimes people need to distance themselves from significant losses or pain. This can show up as denial or numbness around a particular event or loss.
Feeling down: After a loss, people who are grieving may experience feelings of loneliness, isolation, sadness or hopelessness. Some people may retreat or withdraw from social groups after a loss or lose interest in activities they once enjoyed, especially if they are associated with their loss.
Physical symptoms: Emotional stress and grief can also cause a variety of physical symptoms, including headaches, nausea, stomach pains, changes in appetite, insomnia and other ailments.

Learn more about symptoms of grief

Supporting someone who is grieving

Grief is often misunderstood, and it can be a tricky subject to approach, especially if someone has experienced a loss. However, there are ways that we can support ourselves and others through the process.

Ways to take care of yourself while grieving…

Take care of your basic needs. Rest, eat well and stay hydrated. For some, it may also be good to embrace physical contact (like hugs) as part of the healing process. Get more self-care ideas.
Take time to grieve. Grief can sneak up on us when we least expect it. Try to dedicate time to grieving. This will give you a structured way to get it out, while enjoying moments of peace during other times of the day.
Connect with others. Surround yourself with people who will let you experience your feelings, whether you need to cry, sit in silence or tell someone your story again and again.
Channel your feelings. Find an outlet for your feelings. Journaling can be a great way to express and externalize everything that is going on inside of you. You may also find talking to be helpful. Find what works best for you and dedicate time to working through your feelings.
Be patient. Your grief may take longer to process than you or others expect. Be patient with yourself as you work through your feelings and show yourself kindness as you move through this process.

Ways to support someone who is grieving…

Reach out. Grief can feel isolating, so it’s important to reach out to our loved ones who are grieving. Check in with them and let them know you’re thinking about them.
Help out. Offer support by helping out with household chores, meals, planning social events or other tasks that may feel overwhelming.
Listen to them. Take time to listen to your loved one and let them express their emotions. Avoid sharing judgment or advice. Instead, try to simply be there for them.
Don’t avoid the subject. If someone lost a person they were close to, don’t worry about avoiding the person’s name or bringing them up in conversation. Remember that the loss of someone doesn’t mean they should be forgotten.
Encourage them to seek support. If someone is struggling with grief or depressive feelings, encourage them to seek support. Campus resources are available for students, staff and faculty.

Resources

Student resources

Counseling and Psychiatric Services (CAPS)

CAPS offers short-term counseling, consultation services, workshops, community referrals and crisis support for ��ӽ紫ý students and graduate students.

Office of Victim Assistance (OVA)

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

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.

Health Promotion

Health Promotion offers free weekly programs that focus on self-care, community-building, stress management and more. Topic areas change weekly and events are open to all students.

Staff and faculty resources

Configure

Office of Victim Assistance (OVA)

Faculty and Staff Assistance Program (FSAP)

FSAP provides free short-term counseling for ��ӽ紫ý employees both in person and online.

Wellness events

FSAP offers a variety of free wellness events throughout the semester that focus on self-care, community care, personal growth and support.

Grief encompasses all of the ways we respond to loss of someone or something that is important to us. Here are some tips for navigating and coping with grief.

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Mental health is… building strong relationships

Anonymous — Fri, 04 Feb 2022 18:28:41 +0000

Mental health is… building strong relationships Anonymous (not verified) Fri, 02/04/2022 - 11:28

While many of us have cultivated new relationships on campus, maintaining those relationships can present new challenges. These relationships can vary from person to person (think friends, partners, family members, boss, coworkers, etc.), but healthy relationships all share a few core traits.

Under each section, you will find a quick guide for ‘red’ and ‘green’ flags in relationships. Green flags are behaviors that promote healthy, strong relationships. Red flags, on the other hand, will help you identify behaviors, patterns or dynamics that may be unhealthy or abusive.

Learn more about healthy, unhealthy and abusive behaviors

Communication

Good communication often starts with listening. Try to focus your full attention on listening to the other person, and resist the urge to plan out your response while they’re speaking. Allow the other person to share their thoughts uninterrupted, and encourage them to do the same for you.

When people feel heard and validated, they are more likely to open up in a conversation. This can also help you both feel more comfortable bringing up issues or expressing yourself. While not every conversation will be easy, both people should feel safe when bringing up potentially difficult topics.

If it’s difficult to share your feelings with another person, this may be a signal that it’s time to build more trust within the relationship.

Communication red flags

Holding back feelings out of fear of judgment or the other person’s response
Responses feel sarcastic, condescending, hurtful or insulting
One person dominates the conversation or utilizes the ‘silent treatment’
Using tactics like gaslighting or manipulation to steer the conversation or outcome a particular way

Communication green flags

You can disagree without feeling attacked or belittled
Discussing your feelings openly without fear of judgement or consequence
Willingness to acknowledge and accept different perspectives
Feeling heard by the other person
Conversations feel balanced between both people (each person has a chance to share)

Boundaries

Boundaries represent the limits, rules or expectations that we set in order to protect our own well-being. Setting healthy boundaries can help you navigate relationships in a more positive way and avoid feelings of anger, resentment or burnout. Here are some examples of boundaries you may set within different relationships.

Physical boundaries refer to your personal space, including:

Touching (handshakes, hugs, kissing, unwanted sexual advances, etc.)
Privacy (personal files, email, texts, etc.)
Personal space (knocking before entering, closed door policies, etc.)

Emotional boundaries refer to your feelings, including:

Personal information (how and when to share, etc.)
Topics of discussion (politics, climate change, academics, etc.)
Respect for ideas and thoughts

Sexual boundaries refer to consent regarding sexual activities, including:

Physical touch (kissing, touching, sex, etc.)
Health (sexually transmitted infections, using protection, birth control, etc.)
Privacy (sharing photos or details of sexual encounters, etc.)

Material boundaries refer to your money and/or physical possessions, including:

Sharing (what, with who, when, permission, etc.)
Spending (budget, means, gifts, lending, etc.)

Time boundaries refer to your personal time and commitments, including:

Personal (friends, hobbies, family, etc.)
School (studying, projects, group work, etc.)
Work (after-hours contact, email, weekly hours, overtime, etc.)

When setting (and enforcing) boundaries, communication is key, especially if someone in your life tends to ignore or overstep your boundaries. For instance, if you have a partner or friend who constantly texts you or expects immediate responses, you can say something like, “I enjoy talking to you, and I need time to study. Drop me a message and I’ll get back to you when I can.”

If you ever feel guilty about setting or enforcing boundaries with others, remember that personal boundaries represent an essential part of self-care. It may take some time and practice to figure out which boundaries are most important to you and how to best implement them in your life.

Boundary red flags

Ignoring or overstepping boundaries after multiple reminders or conversations
Pressuring someone to change or compromise their personal boundaries
Feeling deprived of time, patience, energy or finances
Interpreting boundaries as an attack or insult

Boundary green flags

Feeling comfortable communicating about and enforcing boundaries
Respecting boundaries for yourself and others
Feeling comfortable saying “no” to things that you may not have the time, energy or finances to do

Conflict

Disagreements and conflict are normal in any relationship. It’s common to have different opinions, preferences, beliefs and values from friends, significant others or family members. In some cases, conflict can be a sign that something needs to change within a relationship. Many times, people who ignore or avoid conflict risk facing increased tensions and unmet needs. However, the way we respond to conflict is oftentimes more important than the conflict itself.

Working through a disagreement in a healthy way by talking respectfully and listening to understand each other is an important component of any relationship. If disagreements turn into fights more often than not, it may be time to evaluate how you’re communicating with one another. Try using “I” statements to soften language and use assertive communication. For example, “I would like you to stop doing that,” is a healthier way to say “you need to stop doing that.” You can download a free PDF for examples of active listening and “I” statements from Student Conduct and Conflict Resolution (SCCR).

Conflict red flags

Conflicts escalate or feel difficult to resolve
Avoid disagreeing with the other person out of fear (retaliation, anger, abuse, etc.)
Belittling the other person during disagreements
Conflict is interpreted as a personal attack

Conflict green flags

Comfortable working through disagreements and bringing up issues as they arise
Feel respected and heard, even if the disagreement doesn’t get resolved
Willingness to keep trying or come back to the conversation another time

Resources

Here are a few resources available to ��ӽ紫ý students to support strong relationships and conflict.

Let’s Talk

Drop in for a free and confidential consultation with a CAPS counselor. These sessions are available to help you address concerns related to depression, anxiety, relationships, stress, academic performance, family issues, financial struggles and more.

Group therapy

Process group therapy provides a supportive space for students to explore relationships, interpersonal skills, feedback and strategies to feel more connected with others.

Office of Victim Assistance (OVA)

OVA provides free and confidential support for students, staff and faculty around various traumatic experiences, including intimate partner abuse and domestic violence. Please call 303-492-8855 to talk to an advocacy counselor. After hours support is also available at 303-492-8855, press menu option 2.

Don’t ignore it

Don't Ignore It is a free online resource to help students, staff, faculty and community members navigate reporting options and get help for themselves or others. If it feels wrong, it probably is. Don't ignore it.

Student Conduct and Conflict Resolution (SCCR)

SCCR offers free conflict coaching and other resources for working through disagreements. They’re here to help you build stronger relationships with friends, roommates, professors and other people in your life.

Feel Better Fast

This free three-part workshop is designed to help students make positive changes through mindfulness techniques. You will learn how to make balanced decisions, self-soothe, take a step back from your thoughts and learn to live by your values.

Kognito

Kognito is an avatar-based digital experience that prepares you for the conversations that matter most. Students can access the program for free through their IdentiKey login.

While many of us have cultivated new relationships on campus, maintaining those relationships can present new challenges. Here are some tips to help you build and maintain strong relationships.

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Grad students

5 things everyone should know about trauma

1) Trauma is subjective

2) Trauma can encompass multiple experiences

One-time events, including:

Ongoing distress, including:

3) Traumatic events aren’t always experienced first-hand

4) People may respond differently to traumatic experiences

Physical signs

Emotional signs

Social signs

5) Supporting survivors is key

Make sure they’re safe

Listen without judgment

Normalize their feelings

Stay calm

Follow their lead

Campus resources for students

Campus resources for staff and faculty

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3 things everyone should know about stalking

January is Stalking Awareness Month

1. Stalking can take many forms

2. Context is key

3. Help is available

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3 tips for dating in college

1) Communicate your intent

2) Embrace authenticity and connection

3) Identify and communicate your boundaries

Free guide for exploring sex

Resources

Support resources

Free safer sex supplies

Read more

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Drinking and sex: Tricky questions (and surprising answers)

What is consent and how is it given?

Is sex always considered nonconsensual when people have been drinking?

How much does someone need to drink before they can no longer give consent?

What if people are in a relationship?

What if people want to have sex while under the influence?

Campus resources

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7 tips to help you spring forward into daylight saving time

1. Update your clocks in advance

2. Refresh your nighttime routine

3. Stick to a consistent sleep schedule

4. Avoid caffeine, alcohol and snacks before bed

5. Take a cat nap if needed

6. Avoid the snooze button

7. Soak up the sun

Resources

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7 things to know about vaping

1. Weigh the benefits and drawbacks

If I choose to vape, I want to:

If I choose to vape, I don’t want to:

2. Labels matter

3. Not all vapes are created equal

4. Know your limits

5. Avoid sharing

6. Vape products require special disposal

7. Support resources are available

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Tips for understanding health insurance basics

Why is health insurance important?

Important insurance terms to know

How to read your insurance card

Additional resources and support

Health & Wellness Administrative Services

Anthem Student Health Insurance Plan (SHIP)

BuffCare Program

Medical Services

Counseling and Psychiatric Services (CAPS)

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Tips for living with roommates off campus

Create ground rules

Be a good neighbor

Introduce yourself