Healthy Buffs

Essential tips for hiking in Colorado

Kyra Raye Loch — Thu, 14 May 2026 16:52:05 +0000

Essential tips for hiking in Colorado Kyra Raye Loch Thu, 05/14/2026 - 10:52

One of the best things about living in Boulder is how close you are to epic hiking trails and outdoor adventures. If you’re thinking about hitting the trails at a nearby spot, check out these tips to help you get the most out of your hiking experience.

Ease into it

Select a trail that matches your fitness level, so you can familiarize yourself with the area and terrain first. If you're new to hiking, try the Lion’s Lair Trail . If you have more hiking experience, check out AllTrails for additional hiking options. While Colorado is best known for its 14ers and breathtaking backcountry, it’s important to start easy and work your way up more difficult hikes.

It's also a good idea to check information and regulations before heading out. For information about the Boulder area, you can download the Trails App.

Bring plenty of water and snacks

Staying hydrated is key, especially when you’re active at higher altitudes. Altitude can sneak up on you and cause dehydration faster than you’d expect, so make drinking water a priority before and during your adventures. A good rule of thumb to follow is to drink at least one liter (32 oz.) of water every two hours while hiking. Keep in mind that you may need more on hot days. If you’re bringing a dog with you on the trail, be sure to pack extra water for them as well!

In addition to staying hydrated, pack some snacks for the trail. Consider snacks that have a mix of protein and carbohydrates to help keep your energy up for the duration of the hike. This includes things like peanut butter crackers, jerky, trail mix and fruit snacks.

Leave no trace

Stay on designated trails and pick up all trash and dog waste. Summer and fall in Colorado are high-risk times for wildfires. Pay close attention to fire restrictions and bans (including bans on smoking cigarettes and marijuana) which may be in place in the Boulder area and throughout the state. Be sure to follow all rules and regulations which are critical in protecting visitors, wildlife and our beautiful parks and trails.

Apply sunscreen

At higher altitudes, the sun’s rays are much stronger—meaning you can get sunburned faster than you might expect. Whenever you’re heading out for a hike, make sure to put on sunscreen with SPF 30 or higher and reapply every 1-2 hours. Grabbing a hat and sunglasses is also a smart move to shield yourself from UV exposure while you’re enjoying the outdoors .

Dress for success

Colorado’s weather is unpredictable, so planning ahead is a must. Always check the forecast before heading out, and try to start your hike earlier in the day to avoid afternoon storms. Dress in layers so you can adapt as temperatures shift, and opt for synthetic fabrics that wick moisture better than cotton. Don’t forget a lightweight rain jacket in your pack, just in case. Solid footwear is crucial, so choose shoes with good support and grip for those rocky trails. Finally, stash a basic first aid kit in your backpack for any minor mishaps or blisters along the way—being prepared ensures you’ll spend more time enjoying the views and less time worrying about the unexpected.

Use the buddy system

If you’re going out on a hike, take a friend (or a few)! Accidents are more common than you may think, so it’s good to have someone around to call for help or provide assistance, especially on less frequented trails. Bringing a first aid kit can also help in case of an accident.

If you do decide to go it alone, tell someone where you’re going and how long you expect to be out. Have a plan in place in case they don’t hear from you. That way if something does happen, that person will be able to send for help.

Campus Resources

Adventure Planning Center
The Adventure Planning Center (APC) has resources and staff available to help you plan your next big trip. Whether you're interested in hiking, rafting, climbing, backpacking or camping, the APC is a great place to get started. They can provide great recommendations and help you prepare for your trip. Stop by the first floor of the Rec Center near the Outdoor Pursuits office to get started.

Outdoor Equipment Rentals
Outdoor Pursuits provides equipment rentals for a variety of outdoor activities, including hiking, camping, climbing, water sports and more. Students with a valid Buff OneCard can rent equipment. Rates and rental periods are available online.

Wilderness Medicine
Attend a Wilderness First Responder class to receive a certification that provides you with the tools to make critical medical and evacuation decisions in remote settings. This course is handy for those who may be hiking, climbing, camping or backpacking in remote or backcountry areas.

Apothecary Pharmacy
Get the supplies you need at the Apothecary Pharmacy at Wardenburg Health Center. They have sunscreen, aloe vera, nasal spray, sinus relief, first aid supplies, over the counter and prescription medications, and a variety of personal care items available for sale.

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Review this quick wellness checklist for New Buffs

Zoe Bryant — Wed, 13 May 2026 21:06:33 +0000

Review this quick wellness checklist for New Buffs Zoe Bryant Wed, 05/13/2026 - 15:06

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College is an important time to start taking charge of your health and well‑being. This checklist is here to help you get set up, learn what support is available and feel more confident navigating campus resources.

Take care of required health tasks

There are a few health items all new students need to complete:

Immunization records and a TB screening questionnaire

HealthyBuffs Check‑In

Health insurance information

Getting these done early helps you avoid extra fees or registration holds later.

Complete your health requirements

Set up your prescriptions

If you take prescription medications, you can transfer them to ��ӽ紫ý’s on‑campus Apothecary Pharmacy for easy refills and pickup at Wardenburg Health Center.

What you’ll need to do:

Fill out the new‑user form online

Share a copy of your insurance card

Complete the prescription transfer request form online

Start transferring your prescriptions

Know your health history basics

You don’t need to memorize everything about your personal and family health history—just knowing where to find information can make appointments much easier. A note on your phone or a saved document works great.

Helpful things to keep handy:

Medications and allergies

Personal and family medical history

Vaccination records

Download a free health history form

Stay protected from preventable illness

Living, studying and spending time close to others means illness can spread quickly on campus. While CU requires students to meet certain vaccination requirements, there are other immunizations that are strongly recommended for college students.

Common options available on campus include:

Meningitis

COVID‑19

Flu (free for students during flu season)

Learn more about available vaccines

Get the basics of health insurance

Health insurance can feel confusing, especially if this is your first time using it on your own. Learning a few basics now can save you stress (and money) later.

If you’re not sure where to start, you’re not alone—resources are available to help break it down.

Learn how to use your health insurance

Register for accommodations if you need them

Disability Services supports students with disabilities and temporary medical conditions through reasonable academic, housing and dining accommodations.

Registering early can make transitions smoother, but you can reach out anytime if you’re unsure whether accommodations apply to you.

Learn more about Disability Services

Learn about sexual health and relationships

College is a time when many students are learning more about relationships, boundaries and communication. Whether you’re dating, in a relationship or not interested at all, we are here to support you.

Learn more:

Consent and communication

Supportive relationships

Sexual assault prevention

Unprotected sex

Free safer sex supplies on campus

Build support and connection

Finding your people can take time, and that’s completely normal. If you’re looking for support, guidance or community, there are many places to turn.

Some options include:

Student engagement opportunities to meet fellow Buffs and get involved

Peer Wellness Coaching for everyday life skills

Counseling & Psychiatric Services (CAPS) for mental health support

Collegiate Recovery Community for substance free connection

Move in ways that feel good

Movement doesn’t have to mean intense workouts. Walking, stretching, dancing, climbing or playing just for fun all count.

The Rec offers lots of ways to move, meet people and reset, whether you’re brand new or already active.

Check out our campus fitness guide

Remember, you don’t need to have everything figured out right away. Support, resources and people are here to help you along the way—whenever you’re ready.

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4 tips for adjusting to your first year at ��ӽ紫ý

Zoe Bryant — Thu, 07 May 2026 21:48:17 +0000

4 tips for adjusting to your first year at ��ӽ紫ý Zoe Bryant Thu, 05/07/2026 - 15:48

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Starting at CU means new classes, new routines and a lot of firsts. Some parts may feel exciting, while others feel uncomfortable or harder than expected.

That’s all part of the transition. These tips can help you navigate the change and give yourself some grace along the way.

1. Growing into your independence

Living on your own and making more of your own decisions can be exciting, and it can take some getting used to. Some people settle in quickly while others need more time. Both experiences are completely normal.

College is often where students first:

Manage their own schedules

Make medical appointments

Do laundry and grocery shopping

Keep track of money and deadlines

No one is born knowing how to do all of this. These are skills that take practice, which can begin even before you get to college.

The next few months might be the best time for that practice to begin. If there is something you aren’t sure of, try starting it now, perhaps with support from friends or family. It might help your transition this fall.

Once you’re here at CU, if things feel messy or you’re second‑guessing yourself, pause and ask: “What support would actually help right now?” Reaching out—to a friend, family member, residential student leader or campus resource—is a strength, not a failure.

Support options on campus, like Peer Wellness Coaching, can help when things feel overwhelming or unfamiliar.

2. Navigating social life (and parties)

College social life can look different from what you expected. Students connect and make friends through many paths on campus. Some ideas include:

On-campus jobs

Volunteering or service

Fraternities and sororities

Student organizations

Intramural Sports or Sport Clubs

You may also be around alcohol or other substances, and it’s easy to assume “everyone does this.” In reality, students make a wide range of choices at CU.

Whether you drink, use substances or don’t at all:

Your choices should match your values and comfort level

You don’t owe anyone an explanation

You can still go out, or opt out, and have a good time

If you choose to use substances, be sure to check out these tips for navigating parties safely. Whatever your plans look like, having a ride home is part of taking care of yourself. CU NightRide is available at night and is a free, safe way for students to get around, especially if it’s late or you don’t want to walk.

If you’re looking for substance‑free connection, check out student events on campus. If you are in recovery or seeking support of others who are committed to a substance-free life, CU’s Collegiate Recovery Community offers supportive, social spaces.

3. Making the most of your time

One perk of college is more flexibility in your day. Some students find that classes, studying, work, social plans and student org meetings can pile up quickly—making time seem to disappear. Others aren’t quite sure how to structure so much of their time.

A few things that can help:

Be realistic about how much you can take on

Build in buffer time for assignments

Schedule downtime on purpose

Let go of guilt around rest

Taking care of yourself isn’t something you earn—it’s something you need. Try blocking time for enjoyment, movement or simply doing nothing.

If you want help building a schedule or finding balance, peer wellness coaches can help you think through time management, routines and campus opportunities.

4. Resetting expectations

College classes may feel easier, more difficult or just different than high school—and it’s rarely the same for everyone. Comparing yourself to others (or to an imagined “perfect” version of yourself) can make transition stress hit harder.

When things feel challenging:

Practice talking to yourself like you would a good friend

Notice progress, not just outcomes

Celebrate small wins, like submitting a tough assignment or speaking up in class

Ask for help or a listening ear from someone you trust, including family, friends or a mentor in your life.

And remember that academic support is available if you need extra help, like ASAP Tutoring.

College is also a time to explore. It’s okay if your goals shift, your interests change or your path looks different than you expected. Staying flexible can open doors you didn’t even know to look for.

Adjusting to college takes time. There’s no “right” timeline and no single college experience everyone shares. What matters most is knowing that support is here, and that asking for help is part of success, not a sign you’re falling behind.

Starting at CU means new classes, new routines and a lot of firsts. Some parts may feel exciting, while others feel uncomfortable or harder than expected. That’s all part of the transition. These tips can help you navigate the change and give yourself some grace along the way.

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Building routines that work for you

Kyra Raye Loch — Thu, 07 May 2026 19:50:23 +0000

Building routines that work for you Kyra Raye Loch Thu, 05/07/2026 - 13:50

Health Promotion

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Starting your first semester at ��ӽ紫ý comes with new opportunities, responsibilities and flexibility. One way to feel more grounded as you prepare for the fall is by building a few simple routines. Routines aren’t about being perfect or overly scheduled—they’re tools that can help you manage your time, take care of yourself and make space for what matters to you.

Here are some tips to help you create routines that can support you before classes begin and adapt with you once the semester starts.

Start with a simple morning routine

How you begin your day can help set the tone. Even a few consistent habits can make mornings feel more manageable. You might try:

Waking up around the same time each day

Drinking water and eating breakfast

Gathering what you need for the day

Doing these activities in a similar order helps your body and brain get into rhythm. Start small and adjust as your schedule changes.

Add gentle structure to your week

Before the semester starts, think about how you like to use your time. Planning ahead can make it easier to balance classes, studying, work, social time and rest once you arrive on campus.

Some students prefer detailed plans, while others like a looser approach. Either way, try leaving room for breaks and flexibility. College schedules often change, and that’s okay.

Build study habits early

You don’t need to wait until the first exam to think about studying. Choosing a regular time and place to focus—like the library, a residence hall study space or a favorite coffee shop—can make it easier to stay on track once classes begin. During that time, try limiting distractions by silencing phone notifications or putting your device out of reach. Studying with a friend or accountability partner can also help you stay focused and make the time feel more manageable.

Consistent study habits help reduce last‑minute stress and give you more confidence going into the semester.

Create a nighttime wind‑down

A simple evening routine can help you relax and get consistent sleep. You might include things like:

Sharing a meal with roommates or friends

Reading or journaling

Packing your bag or setting out clothes for the next day

Washing your face and brushing your teeth

Aim for seven to nine hours of sleep when you can. Good sleep supports your energy, focus and overall well‑being—especially during the transition to college.

Check in and adjust as you go

Routines take time to build, and what works now might need to change later. Every week or two, ask yourself: What’s helping? What feels off? Small adjustments can make a big difference.

If you’d like support during the academic year, ��ӽ紫ý offers resources like Peer Wellness Coaching, where trained student coaches can talk with you about stress, academics, sleep and other aspects of student life.

One way to feel more grounded as you prepare for the fall is by building a few simple routines. Here are some tips to help you create routines that can support you before classes begin and adapt with you once the semester starts.

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Your campus fitness guide

Emily Sampl — Wed, 22 Apr 2026 16:05:13 +0000

Your campus fitness guide Emily Sampl Wed, 04/22/2026 - 10:05

Recreation Services

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��ӽ紫ý’s recreation centers are more than just fitness spaces—they’re places to find community, try new activities and make the most of your college experience.

Both the Main Student Recreation Center and the Williams Village Recreation Center are open to full fee-paying students and feature a range of exercise equipment including weights, cardio machines and functional fitness areas. Learn more about what The Rec has to offer.

Join fitness classes and training programs

Fitness and Wellness programs at The Rec offer various ways to stay motivated, find workout buddies and reach your fitness goals. Explore these options as you begin your first semester:

Group fitness classes: Access over 65 group fitness classes each week with a Be Fit Pass. From Pilates and cycling to strength training and F45, there’s something for everyone.

Instructional programs: Take advantage of small group instructional classes for activities like swimming, boxing, CrossFit, dance, martial arts and ice skating.

Personal training: Reach your fitness goals with certified personal trainers, either with one-on-one or pair sessions

Discover new activities and find community

Your time at ��ӽ紫ý is the perfect opportunity to step out of your comfort zone and try something new. The Rec creates spaces to explore, connect and grow:

Inclusive Rec events: Open to all Buffs, these free events allow you to make new connections while trying different things like hiking, ice skating, adaptive training sessions and more.

Free Friday Power Hour: If you purchase a Be Fit Pass but your friend doesn’t, invite them to Free Friday Power Hour! Curious about group fitness classes but not ready to commit to a Be Fit Pass? Buffs can join a free class every Friday during the semester.

Work at The Rec: Looking for a campus job? The Rec Center offers opportunities for students to gain valuable leadership skills, work experience and friendships.

Get involved through team sports

Team sports are a fun and engaging way to stay active while forming friendships and building a sense of community. Here are two ways to get involved:

Intramural (IM) Sports

Join one of ��ӽ紫ý’s Intramural Sports leagues, open to all skill levels. Buy a Sports Pass for unlimited access to IM Sports for $25 per semester or $45 per year. Whether you’re playing on a team or joining as a free agent, it’s all about having fun and meeting new friends.

Sport Clubs

Take your athletic interests to the next level by competing against other colleges and universities through Sport Clubs. ��ӽ紫ý offers 30 men’s, women’s and co-ed teams. Informational meetings take place in late August and early September, and some teams may hold tryouts.

Explore Colorado with Outdoor Pursuits

Living in Boulder means you have access to stunning outdoor spaces, and Outdoor Pursuits at ��ӽ紫ý can help you make the most of it. Whether you’re new to outdoor activities or an experienced adventurer, there’s something for everyone:

Trips and courses: Outdoor Pursuits offers trips and courses for activities like hiking, backpacking and climbing. These experiences are a fantastic way to connect with nature and fellow adventurers.

Wilderness workshops: Join fellow Buffs and learn essential skills like backcountry cooking, animal tracking, plant identification and survival techniques.

Equipment rentals: Planning your own adventure? Stop by the Outdoor Equipment Rental Center to rent camping, climbing, water sports and winter equipment. Rentals are available to all Buff OneCard holders.

Stay connected

Recreation Services is proud to offer opportunities for Buffs to find community, try new activities and enhance the college experience. So, grab your Buff OneCard, download The Rec mobile app, explore our facilities and make this year your most active and adventurous yet!

Be sure to follow The Rec on Instagram to stay up to date with all the latest happenings.

��ӽ紫ý’s recreation centers are more than just fitness spaces—they’re places to find community, try new activities and make the most of your college experience.

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5 ways to manage seasonal allergies

Zoe Bryant — Tue, 07 Apr 2026 15:11:49 +0000

5 ways to manage seasonal allergies Zoe Bryant Tue, 04/07/2026 - 09:11

Medical Services

Spring and summer in Colorado can be great, until pollen shows up. If sneezing, itchy eyes or a stuffy nose tends to slow you down, you’re not alone. Seasonal allergies are common and can flare up when your immune system overreacts to things like pollen, pet dander or insect stings—even though they’re usually harmless.

Allergy symptoms can look different for everyone. Some people notice mild irritation, while others experience stronger reactions that can interfere with sleep, classes or time outside. Common symptoms include sneezing, congestion, runny nose, itchy or watery eyes, coughing, skin rashes or swelling from bug bites.

Knowing what triggers your allergies and how your body reacts is the first step to managing symptoms and feeling better during allergy season.

Reduce your exposure to allergens

You can’t avoid allergens completely but reducing how much you’re exposed can make a big difference.

For pollen

Check daily pollen levels using a weather app

Keep windows and doors closed when pollen counts are high

Stay inside on dry, windy days (rain helps clear pollen from the air)

Avoid hanging laundry outside

Change clothes and shower after being outside

Wear gloves if you’re gardening

Plan outdoor activities later in the day, when pollen levels are usually lower

For bugs

Use insect repellent when outside

Wear long sleeves and pants in buggy areas

Keep food covered outdoors

Avoid swatting at insects—calmly walk away instead

Watch for nests around where you live and have them removed by professionals

Use over-the-counter allergy meds

Even with prevention, allergies can still happen. Over-the-counter medications can help control symptoms.

A helpful tip: Allergy meds work best when you begin taking them about two weeks before allergy season starts and continue daily. Waiting until symptoms hit can mean slower relief.

Nasal steroid sprays

These are often the most effective option for long-term relief, but they can take a few days to fully work.

Flonase (fluticasone)

Nasacort (triamcinolone)

Rhinocort (budesonide)

Antihistamines

If symptoms stick around, you can add an antihistamine.

Nasal sprays: Astepro, Patanase

Oral options: Zyrtec, Claritin, Allegra

Most last 24 hours, so taking them at night can help you wake up feeling better.

Eye drops

If itchy or watery eyes are your main issue, antihistamine eye drops can help.

Pataday or Patanol

Zaditor

Apply eye drops before putting in contact lenses.

Saline rinses

Rinsing your sinuses can help flush out pollen and relieve congestion.

Neti pots

NeilMed kits

Always use distilled water with saline rinses.

If symptoms aren’t improving after one to two weeks of daily treatment—or if you develop a fever—schedule a medical visit.

Consider allergy testing

If allergies affect you year after year, testing can help identify exactly what’s triggering your symptoms. Allergy testing is done by specialists and can lead to treatment plans like allergy shots.

Allergy shots gradually reduce sensitivity to allergens and can offer long-term relief—sometimes for years.

While allergy testing isn’t offered on campus, students can continue receiving allergy shots through the Allergy Clinic at Wardenburg Health Center if they already have a care plan from an allergist.

Cost note: Most insurance plans cover allergy shots, often with just a co-pay. Without insurance, they can be expensive, so it’s a good idea to check coverage in advance.

Keep indoor allergens in check

Allergens can easily follow you inside. A few small habits can help keep your space healthier:

Keep windows closed during high pollen days

Use a HEPA air purifier if possible

Take off shoes when you get home

Wash bedding and towels regularly

Shower after outdoor activities

Vacuum carpets and dust surfaces often

Reduce clutter where dust can collect

Use bathroom fans to reduce moisture and mold

Bathe pets more often if you have them

Use campus resources

If allergies are interfering with classes, sleep or daily life, campus resources can help.

Apothecary Pharmacy: Stop by the Apothecary at Wardenburg Health Center for over-the-counter allergy medications and questions about your options.

Primary care: If you’re not sure whether symptoms are allergies or something else, a primary care provider can help you figure it out and recommend treatment.

Allergy Clinic: Students who already receive allergy shots can continue treatment on campus through Medical Services, based on their allergist’s plan.

Spring and summer in Colorado can be great, until pollen shows up. If sneezing, itchy eyes or a stuffy nose tends to slow you down, you’re not alone. Check out these tips for managing seasonal allergies.

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6 things to know about cannabis

Kyra Raye Loch — Thu, 02 Apr 2026 22:00:28 +0000

6 things to know about cannabis Kyra Raye Loch Thu, 04/02/2026 - 16:00

Health Promotion

Cannabis shows up in a lot of different forms, and experiences with it can vary a lot from person to person. Whether you use cannabis, are curious about it or choose not to use it at all, here are six important things to know.

1. Intentions matter

Cannabis can create both wanted and unwanted effects. Some people use it to relax, feel social or enjoy music and food. Others notice challenges like trouble concentrating, feeling foggy, worsening mental health symptoms including suicidal thoughts, anxiety, and psychosis, or impacts school and relationships.

Taking time to reflect on why you’re using can help you notice whether cannabis is supporting your goals or getting in the way. It’s also important to know that cannabis can affect everyone differently and use under age 25 may impact brain development.

Also, cannabis use isn’t as universal as it may seem. According to national campus data, about two‑thirds of ��ӽ紫ý students surveyed reported not using cannabis in the past three months.

Curious about your habits?

Get anonymous, online feedback about your cannabis use—no meeting required.

2. Not all cannabis is the same

Cannabis products can look very different—and so can their strength.

Flower (bud): often around 10–30% THC

Concentrates (like dabs, wax or oils): can be 40–90% THC

Today's cannabis is not natural. That is, cannabis flower today is selectively crossbred and utilizes growing technology to have a much higher concentration of THC. It is far from the plant that it was before humans used science to change it.

Stronger products increase the chance of unwanted effects like anxiety, nausea or feeling out of control. Your experience may be different from someone else.

Note: Nearly all cannabis today is much more potent than what was used 20 or 30 years ago. This means today’s cannabis is more likely to cause unwanted experiences and it is much easier to become addicted than in the past.

Image credit: FirstLight IMPACT Feedback

If you use cannabis or other substances, check out the continuum of use and determine where you land.

Edibles also work differently than smoking or vaping.

There’s no universal serving size

In Colorado, one serving is defined as 10 mg of THC, which may be too much for some people

Effects can take up to two hours to start and up to four hours to fully peak

Because the effects are delayed, it’s easy to re‑dose too soon. Always check the label and give your body time before deciding to use more.

3. Cannabis can affect your sleep

Cannabis may help some people fall asleep faster, but that doesn’t mean the sleep is better.

Image credit: FirstLight IMPACT Feedback

Using cannabis changes the normal sleep cycle, especially REM sleep, which is the stage connected to dreaming, memory, mood and mental recovery. When cannabis is in your system, people tend to spend less time in REM sleep and more time in lighter, less restorative stages of sleep.

Because of this, even if you fall asleep quickly, you may:

Feel more tired or low‑energy the next day

Have trouble concentrating or remembering things

Notice lower mood, irritability or increased anxiety

Over time, using cannabis regularly for sleep can lead to relying on it to fall asleep, while still not getting the quality rest your body and brain need. If you’re waking up groggy or feeling foggy during the day, cannabis use—especially close to bedtime—could be part of the reason.

4. Be aware of laws and campus policies

While cannabis is legal in Colorado for adults 21 and older (and for some medical users 18+), it is still illegal under federal law. Because ��ӽ紫ý is a federally funded institution, cannabis is not allowed on campus in any form—including medical cannabis and prescriptions.

Other key reminders:

Being under the influence violates CU’s drug policy

Driving high can result in a DUI and increases the chance of an accident

Taking cannabis across state lines could result in a higher legal penalty

Use isn’t allowed in public spaces

Smoking or vaping breaks CU’s smoke‑free campus policy

Students who are in the U.S. on a visa should be especially cautious. Because cannabis remains illegal at the federal level, use or possession can carry more serious consequences for international students, including possible impacts on visa status, future travel or immigration opportunities.

Knowing the rules can help you avoid serious academic and legal consequences. Review CU’s Student Code of Conduct and campus drug policies.

5. Tolerance, dependence and withdrawal are possible

Using THC regularly can change how your body and brain respond.

Tolerance means needing more to feel the same effects. Signs can include using more often, using higher‑potency products or taking larger amounts than before. Taking a tolerance break (about 21 days) can help reset your baseline if you use most days.

Dependence can show up when cutting back or stopping leads to withdrawal symptoms like irritability, anxiety, sleep problems or strong cravings. If these symptoms show up when you pause or stop, it may be a sign that your body has become dependent.

It’s also important to look out for yourself and the people around you. Regular cannabis use has been linked to worsened mental health for some people, including increased anxiety, mood changes, psychosis and higher risk of suicidal thoughts or behaviors—especially for those with existing mental health concerns.

Checking in with friends can make a real difference. Consider reaching out if you notice someone:

Withdrawing from friends or activities

Seeming more anxious, paranoid or disconnected from reality

Struggling more than usual with mood, stress or sleep

If you’re worried about someone’s safety, it’s okay to ask directly how they’re doing and help them connect with support. CU offers support resources for students who need help for themselves or for a friend.

6. There are ways to reduce risk—and find support if you need it

If you or someone you know chooses to use cannabis, harm‑reduction strategies can lower risk (though they don’t make use risk‑free):

Start low and go slow, especially with edibles

Use less often to lower tolerance and potential dependence

Avoid mixing cannabis with alcohol or other drugs

Use with people you trust, in places where you feel safe

Store products safely, away from pets and children

If someone experiences intense anxiety, chest pain, confusion, repeated vomiting or becomes unresponsive, call 911 and stay with the person until help arrives. CU’s Amnesty Policy and Colorado’s Good Samaritan Law can protect you from disciplinary action or prosecution if you call for help and stay with the person.

Support options:

Free substance use workshops: Students can reflect on their relationship with alcohol and other substances. Workshops are educational and not therapy or treatment.

Collegiate Recovery Community: Weekly support meetings, substance-free activities and connection for students considering, pursuing or in recovery from substances and other unwanted behaviors.

Counseling & Psychiatric Services (CAPS): Services related to substance use include assessments, brief individual therapy, support for concerned friends and family and referrals to recovery and other community resources.

Remember, making informed choices and seeking support when needed can help you stay safer as you navigate your experiences with cannabis.

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5 things everyone should know about sexual assault

Kyra Raye Loch — Thu, 02 Apr 2026 15:35:46 +0000

5 things everyone should know about sexual assault Kyra Raye Loch Thu, 04/02/2026 - 09:35

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

Here are five things everyone should know about sexual assault.

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

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

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

Friends

Acquaintances

Classmates

Co-workers

Partners

Exes

Neighbors

Dates

Someone they met online or at a party

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

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

2. Consent is key

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

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

Here are a few essential things to know about consent:

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

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

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

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

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

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

Learn more about affirmative consent

3. Sexual assault can include a wide range of experiences

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

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

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

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

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

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

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

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

4. Sexual assault can be prevented

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

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

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

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

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

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

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

5. Support is available

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

Here are some of the resources available to support survivors and friends at ��ӽ紫ý:

Office of Victim Assistance (OVA)

Confidential resource

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

Office of Institutional Equity and Compliance (OIEC)

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

Don't Ignore It

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

Medical Services at Wardenburg Health Center

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

Medical Forensic Exams

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

CU Police Department

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

Requirement to Inform OIEC

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

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

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

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

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

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Coping with climate anxiety

Zoe Bryant — Thu, 02 Apr 2026 13:51:27 +0000

Coping with climate anxiety Zoe Bryant Thu, 04/02/2026 - 07:51

Counseling & Psychiatric Services

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Climate change is connected to more frequent and intense weather events like floods, fires, droughts and storms. Living through or witnessing these events, or hearing about them constantly, can bring up worry, sadness and stress. If you’re feeling affected, you’re not alone.

Climate anxiety (sometimes called eco‑anxiety) describes emotional distress related to climate change and its impacts. Common emotional responses can include grief or sadness, anger, frustration or hopelessness. These feelings often come from uncertainty about the future, concerns about safety or well‑being and a sense of limited control over large, ongoing issues. Because climate change is widespread and long‑term, it can feel especially heavy.

Learning ways to cope can help you process these feelings, avoid burnout and stay connected to everyday life—while still caring about the future. Here are some strategies to try.

Focus on what’s within your control

Climate change is complex and no single person or group can solve it alone. While that can feel discouraging, it can also be grounding to focus on day-to-day habits and actions that are within your reach.

Examples include:

Getting involved in climate or sustainability initiatives—check out events at the Environmental Center to get started, like From Anxiety to Action: Create Lasting Climate Solutions on April 7.

Signing up for a free EcoVisit to learn about how you can make your residence more sustainable.

Contacting elected officials about issues you care about.

Building sustainable habits (energy use, composting, recycling, mindful consumption).

Making food choices with lower environmental impact, like plant-based options.

Exploring alternative ways to commute.

Talking with friends or family about climate issues, or connecting with Counseling & Psychiatric Services (CAPS).

Donating time or money to organizations you trust.

Small choices aren’t about perfection—they’re about practicing habits that support a more sustainable future.

Get involved on campus:
The Environmental Center supports students in building knowledge, leadership skills and community around environmental and climate justice at CU and beyond. Learn about upcoming events, including the 33rd Annual Campus Sustainability Summit on April 15.

Avoid overload and burnout

Trying to engage with everything can quickly become exhausting. Instead, consider narrowing your focus on the issues that matter most to you.

You don’t have to say yes to every opportunity. Choosing where to put your energy can help you reduce stress, maintain balance and stay engaged over the long term.

Practice self‑compassion

Caring deeply about climate change can come with high expectations—for yourself and others. When possible, approach your efforts with kindness rather than self‑criticism.

You might find it helpful to:

Notice and name your emotions (like “I’m feeling frustrated” or “I’m feeling sad”).

Allow space for mixed or uncomfortable feelings without judgment.

Remind yourself that caring for your mental health is part of sustainable action.

Helpful reminders:

It’s okay to feel stressed or worried about climate change.

Change takes time, and no one can do everything.

Taking breaks can help you stay engaged in ways that are healthy.

Take breaks from climate news

Constant exposure to climate‑related news or social media can intensify distress. Stepping away (temporarily) doesn’t mean you don’t care. It means you’re protecting your capacity to cope.

Taking a break might look like:

Muting news or social accounts for a while

Spending time on hobbies or creative activities

Connecting with friends or family without discussing climate issues

Spending time outdoors

Prioritizing rest and self‑care

Remember, the information will still be there when you’re ready to re‑engage.

Stay connected with others

It’s easy to focus on worst‑case scenarios, but many people are working toward solutions and meaningful change. Connecting with others who share your concerns can help you feel supported, grounded and hopeful.

One option is the Good Grief Network, which offers peer‑to‑peer support groups focused on processing climate‑related emotions and turning them into meaningful action.

Talk to someone about how you’re feeling

Climate anxiety is real and you don’t have to handle it alone. If these feelings start to interfere with daily life, reaching out for support can help.

Counseling & Psychiatric Services (CAPS) offers workshops, drop-in hours, screening appointments and referrals to help students address mental health concerns.

By taking care of yourself and connecting with others, you can sustain your commitment to climate action while fostering resilience and hope.

Climate anxiety (sometimes called eco‑anxiety) describes emotional distress related to climate change and its impacts. These feelings often come from uncertainty about the future, concerns about safety or well‑being and a sense of limited control over large, ongoing issues. Learning ways to cope can help you process these feelings, avoid burnout and stay connected to everyday life—while still caring about the future. Here are some strategies to try.

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Mindfulness tips for college students: Simple ways to be present

Kyra Raye Loch — Tue, 24 Mar 2026 19:02:05 +0000

Mindfulness tips for college students: Simple ways to be present Kyra Raye Loch Tue, 03/24/2026 - 13:02

Health Promotion

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Life gets busy, especially in college. Even with all this activity, you have the power to discover calm and clarity. Practicing mindfulness can help you make the most of every moment and truly thrive.

Jon Kabat-Zinn, a pioneer in the field, defines mindfulness as:

“Awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”

That last part—non-judgmentally—is key. Mindfulness isn’t about doing things perfectly or clearing your mind. It’s about noticing what’s happening right now, without labeling it as “good” or “bad.”

Why practice mindfulness?

Research shows that regular mindfulness practice can lead to:

Improved attention and focus

Reduced stress

Better emotion regulation

Pain management

Stronger immune function

And that’s just the beginning. Mindfulness helps you feel more grounded, more present and more in control of your energy and attention.

You don’t always have to meditate to be mindful

Meditation is great and offers many benefits, but it’s not the only way to practice mindfulness. You can be mindful while doing everyday things, especially in those small pockets of time between classes.

Here are some easy mindful practices you can try.

Mindful movement or transition moments

Whether you're walking, rolling, stretching or simply moving from one space to another, you can turn that transition into a mindful moment. Pay attention to how your body feels, the rhythm of your movement, the air on your skin and the sounds around you. Let your senses guide you into the present.

Even if you're seated, you can practice mindfulness by noticing your breath, the feeling of your body in the chair or the sounds in your environment. These small check-ins help you reset and reconnect.

Mindfulness in everyday activities

You don’t need extra time or a quiet room to practice mindfulness—you can do it while living your life. Everyday tasks like brushing your teeth, drinking coffee, folding laundry or doing the dishes can become moments of calm and clarity.

Here’s how to bring mindfulness into your daily routine:

Tune into your senses: What do you see, hear, feel, smell or taste while doing the activity?

Notice your thoughts and emotions: Let them come and go without judging them as “good” or “bad.”

Let the task be simple: You don’t need to multitask or rush. Just be with what you’re doing.

Try this: While doing a chore like washing dishes, notice the warmth of the water, the scent of the soap, the sound of the splashing. Let yourself enjoy the moment for what it is. These small shifts in attention can help you feel more grounded, reduce stress and bring a little joy into the ordinary.

Digital wellness

Our phones are designed to grab our attention. Mindfulness helps you take back control.

Try reducing passive screen time and notice how your energy shifts. You can try using app timers or setting certain hours in your day that are screen-free.

Smile

Yes, really. Smiling—even a soft, gentle smile—can reduce stress and lift your mood. Throughout the day, check in with your facial expression. Hear the word “smiling” in your mind and let it happen. Observe if there’s a change in how you feel.

Find support: Mindfulness resources on campus

Mindfulness doesn’t have to be a solo journey. ��ӽ紫ý offers several free and welcoming resources to help you explore mindfulness, connect with others and build habits that support your well-being.

Events with the CALM Center
The Contemplative Arts, Learning & Meditation (CALM) Center offers weekly opportunities for meditation, yoga, guided journaling and other contemplative practices.

Feel Good Fridays at the CU Art Museum
Take a break and join a guided meditation in a peaceful, art-filled space. These sessions are designed to help you reset and recharge.

Zen Meditation
CU students, staff and faculty are welcome to join weekly Zen meditation sessions led by Dr. Sigman Myoshin Byrd. Each Thursday this semester includes a 20-minute sit and a short discussion about well-being and balance through meditation.

Circling the Sun: Savoring Peace within the Planetary Dance event
April 13, 2026 | 5-6 p.m. | Fiske Planetarium

Join this fully-immersive, multi-sensorial guided mediation to cultivate ease of mind and profound peace before finals. Students, staff and faculty are all warmly welcomed. Guided by Matthew Tomatz, experienced meditation facilitator, yoga teacher and psychotherapist with Counseling & Psychiatric Services (CAPS). Free admission on a first-come, first-served basis starting at 4:30 p.m. (30 minutes prior to the start of the event). Arrive on time so the meditation is not disturbed. No late admittance.

By weaving mindfulness into your everyday life, you can cultivate greater well-being, presence and resilience no matter where you are or what you're doing.

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Healthy Buffs

Essential tips for hiking in Colorado

Ease into it

Bring plenty of water and snacks

Leave no trace

Apply sunscreen

Dress for success

Use the buddy system

Campus Resources

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Review this quick wellness checklist for New Buffs

Take care of required health tasks

Set up your prescriptions

Know your health history basics

Stay protected from preventable illness

Get the basics of health insurance

Register for accommodations if you need them

Learn about sexual health and relationships

Build support and connection

Move in ways that feel good

Off

4 tips for adjusting to your first year at ���ӽ紫ý

1. Growing into your independence

2. Navigating social life (and parties)

3. Making the most of your time

4. Resetting expectations

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Building routines that work for you

Start with a simple morning routine

Add gentle structure to your week

Build study habits early

Create a nighttime wind‑down

Check in and adjust as you go

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Your campus fitness guide

Join fitness classes and training programs

Discover new activities and find community

Get involved through team sports

Intramural (IM) Sports

Sport Clubs

Explore Colorado with Outdoor Pursuits

Stay connected

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5 ways to manage seasonal allergies

Reduce your exposure to allergens

For pollen

For bugs

Use over-the-counter allergy meds

Nasal steroid sprays

Antihistamines

Eye drops

Saline rinses

Consider allergy testing

Keep indoor allergens in check

Use campus resources

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6 things to know about cannabis

1. Intentions matter

2. Not all cannabis is the same

3. Cannabis can affect your sleep

4. Be aware of laws and campus policies

5. Tolerance, dependence and withdrawal are possible

6. There are ways to reduce risk—and find support if you need it

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5 things everyone should know about sexual assault

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

2. Consent is key

3. Sexual assault can include a wide range of experiences

4. Sexual assault can be prevented

5. Support is available

Requirement to Inform OIEC

Related Articles

Coping with climate anxiety

Focus on what’s within your control

Avoid overload and burnout

Practice self‑compassion

Take breaks from climate news

Stay connected with others

Talk to someone about how you’re feeling

Related Articles

4 tips for adjusting to your first year at ��ӽ紫ý