Whether it’s your first year or your last, feeling lonely or homesick can affect anyone.  

Here are a few strategies you can use to feel more connected on campus. 

1. Keep a hopeful outlook

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

It’s also important to keep in mind that these feelings are temporary. Chances are that whatever you're feeling will lessen over time as you branch out and adjust to new routines. 

Here are some tips for staying hopeful: 

• Set small, achievable goals, like attending one campus event or talking to someone new each week.
• Remind yourself of the reasons you chose to attend CU and the opportunities that lie ahead.
• Allow yourself to feel your feelings when they arise and allow yourself to move on to other things. If you are feeling overwhelmed by your feelings, take a break and distract yourself by calling a friend, reading a book, or listening to music.
• Remind yourself that homesickness can be a sign that you have loving relationships with others, which is something to be grateful for. 

2. Stay in touch

It’s important to keep in touch with your friends and family back home, no matter how you’re feeling. Making an effort to regularly check in and catch up can help you feel more connected with your loved ones, which can help ease feelings of homesickness and loneliness.   

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

Here are some ways to stay connected: 

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

3. Establish a routine

Living independently, navigating a new place, taking on more responsibilities and juggling a demanding class schedule may require you to adjust your normal routine. In fact, creating a routine, no matter how small it may be, can help ease feelings of anxiety and make life more predictable. Just remember that you may need to be flexible and make changes from semester to semester depending on what you have going on. 

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

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

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

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

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

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

5. Connect with resources

If you’re struggling to connect with others, feel lonely or need some extra help, try connecting with support resources on campus. 

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

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

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

Peer Wellness Coaching: Meet with a trained student to explore ways to make friends on campus, set goals, create routines and make the most of your time at CU Boulder. 

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

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

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

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

Campus jobs: Build your resume, learn valuable leadership skills and meet new people by applying for a job on campus!

Recreation Services: The Rec Centers on campus are a great way to meet people, practice hobbies, stay active and try new things. They offer something for everyone from outdoor trips and fitness classes to team sports and free events.

Counseling and Psychiatric Services (CAPS): CAPS offers confidential, on-campus mental health and psychiatric services for a variety of concerns such as academics, anxiety, depression, relationships, substance use and more. 

Off

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

Examples of stalking behaviors include: 

• Continually sending unwanted communications (including emails, texts, phone calls, handwritten notes, etc.).
• Catfishing or friending someone through fake accounts (including to harass or trick the person).
• Watching or following someone from a distance or spying on someone with a listening device, camera, tracking device or GPS.
• Waiting for someone or showing up at places where they know the person will be such as their home, workplace or outside of classrooms.
• Repeatedly leaving unwanted gifts, notes or other objects at a person’s residence, work, car or other location.
• Spreading rumors online and/or in person.
• Posting messages or images of the person on social media or in discussion groups without permission.
• 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.
• Contacting or using other people to get information about a person or to find them. 

2. Stalking can happen to anyone

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

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

• Healthy behaviors are: When someone says “no” the other person respectfully leaves them alone and does not attempt to contact them again.
• Unhealthy behaviors are: When someone says “no” the other person continues to contact them again and again.
• Consider discussing with someone or documenting what is happening: When someone says “no” more than once and the other person tries to talk that person into saying “yes,” continues to contact them and/or contacts them more often.
• People should consider seeking help from an advocate, the police or other professional: When they are contacted repeatedly, someone repeatedly shows up where they are, indirectly threatens them and/or does not take “no” for an answer.
• Consider calling 911: When someone makes direct threats, tries to harm or directly harms the other person or damages their property or things they value (including pets). 

3. Context is key

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, it makes them feel unsafe or threatened. The context of the behavior and the impact it has on the recipient is key.

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

Support resources for students, staff and faculty 

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

 General support

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

 University reporting

If you think you or a friend may be experiencing stalking, you can report it to 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 file a report with OIEC by calling 303-492-2127, emailing cureport@colorado.edu or online.

 Law enforcement reporting

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 CU Boulder Police Department. Otherwise, contact your local police department.

Read more wellness articles

Off

Academic and work stress can affect how well and how long we sleep at night. Whether you’ve found yourself sleeping in later, taking more naps, staying up late or fighting anxious thoughts, irregular sleep habits can impact our lives and health.

Research shows that sleep is vital for our mental and physical health. In fact, getting seven to nine hours of sleep each night can positively influence our mood, metabolism, memory, immune function and more.

If you’re struggling with getting enough or too much sleep, here are some tips that can help. 

If you’re having trouble sleeping

You may find yourself losing sleep or experiencing insomnia. This can be due to anxiety, lack of a consistent routine or changes to your schedule. Here are some tips that can help you get more quality sleep. 

   Curb your caffeine.

Caffeine typically stays in your system for about eight hours, so it’s best to finish your last energy drink or cup of coffee by the early afternoon. If you experience cravings later in the day, try to opt for decaf options or try tasty caffeine-free alternatives like sparkling water. You can also check out this article for tips on how to stay awake during the day without caffeine.

   Stay active earlier in the day.

Physical activity can give us a burst of adrenaline, which can help us stay alert and motivated throughout the day. However, it can wreak havoc on your sleep schedule if you work out too late at night. To avoid restless nights, try to wrap up your workout at least three hours before you plan to go to bed. If you want to squeeze in some late-night movement, consider more relaxing activities like stretching, mobility exercises or yoga.  

   Turn off your screens.

Blue light from our electronics can interrupt our natural ability to produce melatonin, a hormone that helps regulate sleep. You can use built-in features like ‘night mode’ on your phone or laptop to help reduce your screen’s blue light in the evening. Whether you use these features or not, it can also be helpful to put your laptop, phone and other devices away at least one hour before you go to bed. You may also want to consider putting your phone on ‘do not disturb’ mode to prevent late-night notifications, which can negatively impact your sleep, even if you don’t consciously notice them. 

   Optimize your sleep environment.

Did you know that your room can impact your sleep? 

You can optimize your room to get a better night’s sleep by:

• Only using your bed to rest or relax
• Adjusting your room temperature to a cooler setting
• Using a fan or brown noise app
• Closing your curtains and turn off any ambient lighting
• Trying out essential oils like chamomile or lavender to help your body relax before bed 

   Avoid lying awake.

If you find yourself lying awake in bed for more than 20 minutes, don’t force it. Sometimes our bodies need a little extra help to settle in for the night. When this happens, try getting out of bed to do a low-key activity like reading a book or stretching. Set a timer and try to do that activity for about 20 minutes before trying to go to sleep again. Avoid forcing yourself to lay in bed until you fall asleep—this can actually increase stress and make it harder to fall sleep. 

If you’re sleeping more than usual

If you find yourself taking frequent naps during the day, having difficulty waking up in the morning, sleeping through your alarm, feeling groggy or fatigued throughout the day or feeling the urge to sleep more often, you may be struggling with over-sleeping. Fatigue and increased need for sleep can be caused by various factors, including boredom, depression or some medical conditions. Here are some tips to help you get your sleep schedule back on track. 

   Look for patterns.

When are you sleeping? How long are you sleeping? What do you notice about your current habits? Look for patterns and try to identify things that may be influencing your sleep. These insights can help you create routines to help you back into a more regular rhythm. For instance, if you find yourself staying up late at night and needing a nap during the day, try to work out a way to get to sleep an hour or two earlier. When making these types of adjustments, try to implement changes over time. In this case, it may be most beneficial to go to bed 15 to 30 minutes earlier each night until you find a bedtime that works best for you. 

   Practice consistency.

Going to bed around the same time each night and getting up around the same time each morning can help you establish a solid sleep schedule. You can set yourself up for success by creating a nighttime routine that can help give your body cues to settle down for the night. For example, you can set an alarm on your phone to remind you it’s time to get ready for bed. When you hear the alarm, start your routine. This may include things like taking a shower, brushing your teeth, stretching, reading a book or enjoying another calming activity to help you wind down for the night. 

   Moderate caffeine and alcohol.

Save caffeinated beverages for the mornings and early afternoons. Caffeine later in the day can perpetuate a cycle of sleepless nights and groggy days. Similarly, try to avoid using alcohol as a sleep aid. Alcohol can impact the quality of your sleep, and if you wake up at night, it can make it more difficult to fall back asleep.  

   Don’t deprive yourself.

Running on too little sleep can cause us to overcompensate, which can lead to a cycle of sleep deprivation followed by oversleeping. This type of sleep cycling can take a toll on our physical and mental health, especially over time. For this reason, you should try to avoid pulling all-nighters, waiting until the last minute to finish assignments or staying awake much later on weekends than you would on weekdays. 

If you’re still experiencing sleep issues

Changes in sleep patterns can be a side effect and early warning sign of depression or other conditions. Let your doctor or therapist know if you are not able to sleep or if you are sleeping too much.

There are a number of resources available to help you get a better night’s sleep and manage related issues, like stress or anxiety.  

• Counseling and Psychiatric Services (CAPS): Counseling and Psychiatric Services (CAPS) provides mental health support for all CU Boulder students, including mental health screenings, drop-in hours, brief individual therapy, group therapy, workshops and crisis support. *Available for students 
• Faculty and Staff Assistance Program (FSAP): FSAP is available to support staff and faculty with mental health concerns on campus. They offer brief therapy options to help you address a variety of concerns, including stress, anxiety, sleep issues and much more. *Available for staff and faculty 
• Let’s Talk: Check in with a Counseling and Psychiatric Services (CAPS) provider for a free, drop-in session to talk about sleep, mental health concerns and resources available. *Available for students
• Feel Good Fridays: Take a break from your busy schedule. This hybrid meditation workshop will feature a piece of art on display at the CU Art Museum that relates to mindfulness. Sessions are open to all students, staff, faculty and the public. *Available for students, staff and faculty 
• Peer Wellness Coaching: Want advice from a fellow Buff? Schedule a free appointment with a peer wellness coach to help address stress, sleep issues, time management, self-care and more. *Available for students
• Apothecary Pharmacy: The Apothecary Pharmacy at Wardenburg Health Center is a full-service pharmacy that can fill prescriptions and provide over-the-counter remedies, including sleep aids, essential oils and more. *Available for students, staff and faculty
• Acupuncture: Schedule individual or group acupuncture sessions that can help address a variety of concerns, including fatigue, sleep issues, stress, anxiety, depression and more. *Available for students, staff and faculty 
• Medical Services: If you are concerned that your sleep issues may be related to a medical condition, such as hypothyroidism, providers at Medical Services can help diagnose and address your concerns. *Available for students 
• AcademicLiveCare: Schedule free appointments online with counselors, psychiatrists and medical care providers. All appointments are free, regardless of your insurance plan. *Available for students, staff and faculty 
• Wellness supplies: Pick up free wellness supplies, including mindfulness resources, ear plugs, eye masks, lavender aromatherapy rollers and much more at the Wellness Suite on the third floor of Wardenburg Health Center. *Available for students, staff and faculty 

Off

Winter break is a great time to reset and recharge. However, transitioning back home, spending time away from friends and being around family for an extended period of time can also have its challenges. 

Here are five tips you can use to survive and thrive over winter break. 

1. Talk through expectations ahead of time

If you’re headed home over break, make time to discuss expectations with your family.

For instance, you may be expected to follow a curfew, help around the house, attend certain events or take on other responsibilities during your stay. Having a conversation before you arrive home can help you avoid being caught off guard. 

This is also a good opportunity to talk through your own expectations and boundaries. Let your family know what your plans are, including how long you plan to stay and how much one-on-one time you expect to spend together. If your expectations don’t meet what your family wants, work together to find a compromise that works best for everyone. 

2. Get into a routine

Transitioning home can throw us off our normal routine, which may make the transition a little more jarring. Set yourself up for success over break by creating a routine for yourself at home.

Here are a few ways to get started:

• Set a consistent sleep schedule 
  Yeah, we know, you’ve heard it before. However, getting seven to nine hours of sleep each night can help improve your mental and physical health as well as your immunity and stress levels. Over break, try to be consistent about when you wake up and when you go to bed. Your sleep schedule doesn’t have to be rigid, but you should try to stay within a two-hour window.  If you find that you’re over- or under-sleeping, check out these tips for better sleep.  

• Look and plan ahead  
  Your break may be jam-packed with back-to-back events and obligations, or you may find yourself with idle time on your hands. Regardless of what your schedule looks like, try to plan out your days and activities in advance if possible. For instance, you may want to carve out chunks of time to spend quality time with your friends or family, go holiday shopping, relax or have some alone time. Planning in advance can help you make time for what’s most important to you and prioritize how you spend your energy over break. 

• Focus on smaller habits  
  Don’t stress yourself out over making the perfect routine or schedule. Instead, focus on smaller habits that you can consistently do each day. For instance, you may decide to go for a short walk in the evenings with your family, read for 30 minutes at night or text a different friend or family member each day to see how they’re doing. Committing to these small acts can give your days a greater sense of structure and purpose.  

3. Navigate tough conversations

Being at home may mean that we find ourselves having difficult conversations with our family or friends, whether it’s related to school, politics or other issues. The key is to show up for these conversations in a healthy way.  

Here are some tips to keep in mind: 

Give your family members a heads up that you want to have an important discussion. Sometimes, when people are caught off guard, it can make it harder to have productive conversations. That’s why it is usually helpful to give them a heads up and context for what you want to talk to them about before diving in. For instance, maybe you need to talk about your grades, a major change, mental health concerns or a change in career path.  

Allow them time to collect their thoughts. Preparing for difficult conversations in advance can help you avoid mincing words, stay on topic and communicate in a more effective way. Let your family know that you’d like to give them time to collect their thoughts before you jump right in. Invite them to the conversation by setting a time and place to chat in advance. 

Speak from your own experience. When sharing your perspective with your family, it is usually best to speak from your own experience. One way to do this is to use ‘I’ statements. For instance, you may say something like, “I would like to reduce my courseload for next semester, because I feel overwhelmed by the number of responsibilities I took on this past semester, and I think I would perform better with less going on.” You could also say something like, “My grades aren’t as good as I expected them to be, and I’m worried that it is going to impact our relationship.”

Avoid making assumptions. Allow your family to share their perspectives and try to avoid making assumptions about how they feel, what they believe or how they’ll handle something. Instead, ask open-ended questions and stay curious. It’s also important to know that what we hear isn’t always what the other person means. Take time throughout the conversation to restate what you think you heard them say and ask for clarity if your understanding is off base. 

Take a break if needed. Conversations can sometimes become heated or escalate into arguments. This is especially true when there are strong emotions, the stakes feel high or there is a significant difference in opinions or perspectives. If you feel like a conversation is turning into an argument or becoming unproductive, take a time out. Let the person know that it may be time to step away and come back to this conversation later. If it’s something you’d like to follow up on, plan a time when you can rein back up in 20 minutes or the next day after you both get some space. If it’s not something that you feel like you need to revisit, it’s also okay to say, “I care more about our relationship than this debate. Can we talk about something else?”

Give grace. Change doesn't happen overnight, and conversations don't always resolve the way we’d like them to. Progress often takes a series of conversations and a willingness to keep trying. If things are left unresolved or it feels like you’ll never reach an agreement, give yourself and your family member grace. Let your family know that you appreciate their willingness to talk with you. It’s important to remember that having differences in opinions doesn’t always mean there is conflict, and seeking to understand someone’s perspective and validate them doesn’t have to mean you agree. 

4. Reflect and look forward 

The end of the year is a great time to reflect on our accomplishments and look forward to what the upcoming semester and year have to hold. 

Want to make it extra fun this year?   

Make a list for yourself of things you’d like to do over the next 12 months. This could include things like going to a specific sporting event, volunteering for a cause you care about, baking your first cheesecake, hiking a trail you’ve been wanting to tackle or anything you’d like! As you write down your list, consider using local guides, online groups, family and friends to help you map out your year and improve your chances of success. Who might you share these adventures with? 

5. Reach out for support

If you’re struggling over winter break, there are resources on campus that can still support you. Here are a few you can take advantage of over break. 

Counseling and Psychiatric Services (CAPS)

CAPS provides services over winter break for students who will be in Colorado. They can also help connect you with a local provider if you’re staying somewhere outside the state of Colorado.  

If you are experiencing a mental health crisis, please call the CAPS crisis line and 303-492-2277 (24/7).

*Hours may vary over break.

AcademicLiveCare

AcademicLiveCare (ALC) is a telehealth platform that allows students to schedule and attend free counseling, psychiatry, nutrition and medical appointments from anywhere.  

*This program is free regardless of your insurance plan.  

WellTrack

WellTrack is a free app available to all CU Boulder students. WellTrack is designed to help you identify, understand and address concerns related to stress, anxiety and/or depression. Their self-guided programs provide an informative and interactive way to manage your mental health and learn about additional resources.

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

*Hours may vary over break.

Follow on social for more tips, events and activities. 

Off

Health issues are more common than you may think among college students. Here are some of the most common health concerns you may experience in college and what you can do about them. 

1. Stress, anxiety and depression 

Many students experience mental health challenges in college, whether it’s related to stress, anxiety or depression. Increased responsibilities, busy schedules, changes in routine and other personal circumstances can all impact mental health in different ways.  

If you’re struggling with your mental health, it’s important to know that resources are available to help you cope and feel better.  

Here are a few to check out: 

• Mental health workshops: Counseling and Psychiatric Services (CAPS) offers free weekly workshops to help students address anxiety, depression, stress, mindfulness and more.  

• Peer Wellness Coaching: Sometimes the best advice comes from other Buffs. That’s where peer wellness coaches come in. You can meet with a trained student to talk through things and get advice about time management, academics, test prep, relationships and more. 

• Let’s Talk: Talking through challenges can be a great way to gain insight, come up with a game plan and connect with resources. CAPS offers free drop-in hours as part of their Let’s Talk program where you can meet informally with a counselor for free to chat through a variety of concerns, including stress, anxiety and depression. 

• Academi​cLiveCare: Students can access free, virtual counseling and psychiatry appointments online through AcademicLiveCare. This service is available to all students, regardless of your insurance plan. 

• Acupuncture and ear seeding: Did you know acupuncture can be used to help reduce stress, anxiety and depression? The Collegiate Recovery Community offers free ear seeding events every other Wednesday throughout the semester. 

• WellTrack: WellTrack is a free interactive and self-guided app that can help you identify, understand and address issues like stress, anxiety and/or depression. 

2. Sleep 

Getting enough sleep can be tricky in college. Work, classes, extracurriculars, exams and social events can all impact how much (or how little) rest we get. With everything going on, it’s important to remind yourself that sleep plays a critical role in your overall health and well-being. In fact, getting enough sleep can help keep your immune system running smoothly, improve your mood, help you retain information for exams and more.  

If you’re struggling to get into a good sleep routine, here are some tips that can help:  

• Reduce your caffeine consumption during the day, especially in the late afternoon and evenings.  
• Avoid taking long naps during the day. Instead, focus on taking power naps that are only 20 to 30 minutes long. Campus has a variety of nap pod locations at The Rec, Wardenburg and Norlin Library. 
• Reduce your screen time at night. This includes your phone, laptop, gaming devices and televisions.  
• Get more natural light during the day by spending time outside.  
• Go to the gym earlier in the day to avoid releasing adrenaline into your system that may keep you up at night.  
• Make a nightly routine that helps you relax and prepare for bed. For instance, you can try brushing your teeth, reading a book, stretching, meditating or sipping sleepy time tea.  
• Pick up free sleep supplies like sleep masks, tea, ear plugs, aromatherapy rollers and more from the Wellness Suite on the third floor of Wardenburg Health Center or have them delivered to your residence hall through Buff Box.  
• Consider signing up for a group acupuncture session if you struggle with insomnia. Acupuncture can help increase your melatonin, reduce stress and improve the overall quality of your sleep. 

Check out more tips to help you optimize your sleep schedule. 

3. Sexually transmitted infections 

Did you know that about one in five people in the U.S. has a sexually transmitted infection (STI)? These types of infections are common in young adults and can pass from person to person through sexual activities like oral sex, vaginal sex, anal sex, genital contact or sexual fluids like semen.   

Common STIs include human papilloma virus (HPV), chlamydia, gonorrhea, syphilis and herpes simplex virus (HSV), among others.   

If you plan to be sexually active, here are some tips to follow:  

• Use protection, like dental dams, condoms and finger caps. Free supplies are available at Wardenburg Health Center and in Buff Boxes.  
• Get tested for STIs regularly if you are sexually active. Remember that the most common symptom of an STI is no symptoms.  
• Talk openly with your partners about your status or test results.  
• Get vaccinated for human papilloma virus (HPV) and Hepatitis B.  
• If you’re at an increased risk of contracting HIV, Medical Services offers Pre-Exposure Prophylaxis (PrEP).  
• If you are concerned that you may have been exposed to bacterial STIs like syphilis, chlamydia or gonorrhea, can help prevent contraction after exposure. 

If you or a partner ends up contracting an STI, it’s important to know that most types of STIs are treatable, and Medical Services offers a variety of testing and treatment options. Free at-home test kits are also available through a partnership through the . Find more information about what to do after unprotected sex and how to keep yourself safe in the future.  

4. Seasonal illnesses 

College campuses are crawling with germs and viruses. This is because students often live in close quarters, attend social gatherings and may have larger classes. Some of the most common seasonal illnesses to watch out for include the common cold, flu and COVID.  

Avoid getting sick this year by:  

• Getting a free flu and/or COVID vaccine.  
• Washing your hands regularly, especially before eating and after using the restroom.  
• Staying hydrated and getting seven to nine hours of quality sleep.  
• Reducing your contact with others if they're feeling under the weather.  
• Disinfecting common surfaces in your home regularly.  

If you do get sick, monitor your symptoms, cover your coughs and sneezes, stay home when possible and opt to wear a mask. It’s important to know that viral infections like the common cold can’t be treated by a doctor. In these cases, you can use at-home remedies like cough drops, herbal tea, honey sticks for a sore throat and other self-care tactics. Pick up free wellness supplies at the Wellness Suite in Wardenburg Health Center or get them delivered to your residence hall for free in a Buff Box.   

If you’re experiencing more severe symptoms like pain, nausea, vomiting, diarrhea or difficulty breathing, it’s probably best to make an appointment with Medical Services. Students can also access care after-hours, on the weekends and during breaks through AcademicLiveCare. 

5. Meningitis 

Proximity with a lot of other people can lead to more than just seasonal illnesses. This is especially true for those living in residence halls or high-occupancy housing units. In fact, college students are at increased risk of contracting meningitis.  

Meningitis is a serious, and sometimes life-threatening, infection of the brain and spinal cord.  

The best way to prevent the spread of meningitis is to get the Meningitis (Men-ACWY) vaccine. If you’re not already vaccinated, you can schedule a vaccine appointment with Medical Services.  

Symptoms of meningitis include:  

• Confusion  
• Fever  
• Headache  
• Sensitivity to light  
• Stiff neck  

If you or someone you know is experiencing any of these symptoms, make an appointment at Medical Services to be evaluated. It’s important to catch meningitis infections early to reduce the chances of spreading it to others and prevent serious nerve or brain damage. If you are experiencing symptoms after-hours, please go to an urgent care facility near you.  

6. Substance use and misuse 

Even though 93% of CU Students support choosing not to drink at parties, college can come with unspoken expectations around partying, drinking and substance use.  

Students may choose to use substances to cope with mental health issues, manage stress, improve their energy, catch up on assignments, ease social anxiety and more. However, substances can also cause students to have unwanted experiences, such as worsening mental health issues, poor grades, reduced learning or performance, legal challenges, risky decisions or behaviors, accidents and reliance on unhealthy coping methods, among others. In some cases, substance use may result in increased emergency room visits, accidents, alcohol poisoning, overdoses, addiction and long-term health effects.  

If you’re interested in exploring or changing your relationship with substances, you can schedule a Buffs Discuss Substance Use session. These sessions are run by trained undergraduate peer facilitators who can empower students to gain deeper understanding and be intentional about substance use. If you prefer to work with a professional staff member, check out the free and non-judgmental Exploring Substance Use Workshop.  

CU Boulder also has programs to help students who are in recovery or seeking recovery from a variety of unhealthy behaviors, including substance use. Health Promotion offers free support for quitting nicotine, including quit kits, coaching and more. Additionally, the Collegiate Recovery Community offers free peer support, weekly meetings and social events for students in recovery or interested in recovery from a variety of substances and other unwanted behaviors.  

Students can pick up free naloxone or fentanyl test strips on the third floor of Wardenburg Health Center or by ordering a Safer Night Out Buff Box. 

7. Eating changes 

There are a variety of things that can trigger changes in our eating patterns. In some cases, these changes are temporary, for instance forgetting to eat lunch while studying for an exam. However, significant changes can lead to more serious or long-term eating concerns, such as disordered eating behaviors or eating disorders.  

For many students, college may be the first time that you have had the freedom or responsibility for deciding when, what and how to eat. This, on top of other stressors in college, can sometimes cause anxiety, especially for those who aren’t sure what food choices to make. Anxiety around food can also be compounded by things like cultural beauty standards, body image and comparing your body with those around you.  

Here are some factors that can lead to unhealthy eating patterns:  

• Change or loss of control: Experiencing a lot of new things at once can be exciting, but it can also lead to stress or anxiety. As a result, people may compensate by exerting more control over what they eat. 
• Academics: It’s normal to feel worried about grades, workload and studying every once in a while. However, if classes become too stressful, some may use food as a coping method or a way to create control and stability. 
• Social groups: Friendships play a critical role in your college experience. However, it can also come with unspoken rules or peer pressure related to food, body image and exercise. 
• Food availability: Previous food experiences and current circumstances can impact how we view or access food. If someone is food insecure, it can affect their eating habits because they lack proper access to food.  

If you feel lost when it comes to food or want to improve your relationship with food or exercise, there are resources on campus that can help. 

Nutrition Services

Meet with a registered dietitian nutritionist (RDN) to learn about intuitive eating, adequate food intake and ways to overcome food rules or restrictions. Appointment options range from free screenings to ongoing sessions. 

Collegiate Recovery Community (CUCRC)

The CUCRC provides a free Food and Body Image support meeting every week. This drop-in meeting is a great place to build community and work with others who are in recovery from unhealthy relationships with food and body image. 

Buff Pantry

The Basic Needs Center has an on-campus food pantry that supports all undergraduate and graduate students experiencing food insecurity. Simply complete a client intake form online and schedule an appointment to stop by once per week to select grocery items.  

Explore your relationship with physical activity

Participating in regular movement (i.e., physical activity or exercise) has proven benefits for both our minds and bodies. Here are some tools to help you move your body in a safe and healthy way. 

SNAP enrollment 

The Basic Needs Center is available to help students enroll in the Supplemental Nutrition Assistance Program (SNAP), which provides supplementary funds to help qualifying individuals and families access nutritious food.  

Dietary Accommodations 

Campus Dining Services strives to meet the dietary needs of our community through access to food options that are allergen-free, halal, kosher, vegan and vegetarian. If you need support navigating food options on campus, you can work one-on-one with our registered dietitian nutritionist.  

8. Relationships

Exploring your sexuality and relationships is a normal part of college life and young adulthood. Making new friends, forming and maintaining long-term relationships, dating and hooking up require us to set boundaries, communicate openly, build trust and find support when we need it. 

It's also important to recognize when a relationship that feels uncomfortable, unhealthy or downright harmful. These characteristics can show up in a variety of ways, including when our boundaries are not respected, issues with trust or breakdowns in connection or communication. 

If you notice a friend seems more unhappy than not in their relationship or they express feeling unsafe with a partner, this is a good opportunity to offer care and support.  

The Office of Victim Assistance is a great resource that can help students recognize and seek support for:  

• Healthy, unhealthy and abusive relationship behaviors  
• Stalking  
• Sexual harassment  
• Intimate partner abuse, dating and domestic violence, and familial abuse  
• Rights, reporting options and advocacy  
• Short-term trauma counseling services  
• Community referral options  
• Ways to support friends or family members who have been through a traumatic experience  

The Office of Institutional Equity and Compliance (OIEC) also offers free sexual relationships and consent workshops to help students explore boundary-setting, sexual decision-making, consent and the impact of alcohol on sex. 

9. Physical injuries 

Accidents happen, especially in college. That’s why it’s important to take precautions to avoid serious injuries on and off campus. Here are some tips you can use to stay safe.  

Biking, skateboarding, walking and scootering 

• Always wear a helmet when biking, skateboarding or riding a scooter.  
• Stay in designated bike lanes or walking lanes.  
• Pay attention to your surroundings, especially when biking in the road, using crosswalks or going through intersections.  
• Be mindful of dismount zones on campus, and follow the rules, especially during high traffic times.  
• Never bike, skateboard or use scooters when under the influence of alcohol, marijuana or other substances. 

Outdoor recreation 

• Always wear a helmet when rock climbing, bouldering, skiing, snowboarding, mountain biking or tubing.  
• Stay on designated trails and be mindful of avalanche or flood conditions in the backcountry.  
• Always pack adequate water and food, wear sunscreen and bring first aid supplies when adventuring outside.  
• Let someone know where you’re going and how long you expect to be gone. Be sure they can call for help if they don’t hear from you. 

Driving 

• Never drive under the influence of alcohol, marijuana or other substances. If you’re intoxicated, designate a sober person to drive or leave your car behind and use CU NightRide, public transit or a rideshare service instead.  
• Minimize distractions by putting your cell phone on drive mode and not texting while driving.  
• Leave adequate space between yourself and other cars, especially during rush hour or in congested areas.  
• Use your hazard lights if you need to come to a stop quickly. This will alert the person behind you that they need to brake sooner than they might expect to avoid a collision.  
• If you are involved in an accident, move your vehicle to the shoulder or out of traffic.  
• Watch for pedestrians and bikes, even if they are not in a designated crosswalk or bike lane. 

If you get injured or are involved in an accident, there are a variety of support services you can use on campus. 

Medical Services

Medical Services provides injury care services, including x-rays. They can also help refer you to community services if you need more intense rehabilitation. 

Physical Therapy and Integrative Care (PTIC)

The PTIC office provides a variety of services to students, including physical therapy, chiropractic care, acupuncture and massage to help address injuries, pain and other concerns. 

Recreation Injury Care Center (RICC)

RICC provides free services to patrons and guests of the Rec Center including first aid, baseline concussion testing, injury prevention services and athletic training services. 

AcademicLiveCare

If you need after-hours support for medical or urgent care needs, AcademicLiveCare offers free, on-demand virtual appointments for all students. 

Off

It’s normal to envision what your first year at CU will be like. After all, college is an exciting time. As you navigate a new campus and class schedule, try to keep in mind that it’s normal if you experience unforeseen challenges, too. Keep these tips in mind to make your transition a little easier.  

1. Living with roommates 

Living with roommates can be a big adjustment. This holds true even if you and your roommate get along. It’s also important to keep in mind that while some roommates may become close friends over time, it’s also okay if you don’t. No matter what your relationship looks like, focus on how you can both create a healthy and considerate relationship throughout the year. 

As you adjust to living together, you may have disagreements or disputes with your roommate. That’s normal. Learning to communicate openly, listen to the other person’s perspective, set boundaries and compromise are crucial to maintaining a healthy living situation. Be patient with yourself and your roommate. It can take time to work out the kinks and find the best way you can live together. 

If you find yourself in a situation that feels ‘off’ or think it may turn into a bigger issue down the road, it’s okay to talk to someone about it now. Student Conduct and Conflict Resolution is available to help you navigate potential conflicts, no matter how small they may seem. 

2. Finding friends 

Some students may feel pressured to make as many friends as fast as they can. Remind yourself that the first few weeks of college can provide you with a variety of social activities and opportunities to meet new people, but forming deep and lasting friendships doesn't happen overnight. In many cases, it will take time, effort and patience. 

You may also find that your initial friend group changes or shifts as you discover new interests or values. Don’t be discouraged if you don’t immediately find a group of lifelong friends. Instead, try to be open to joining new clubs, exploring new interests or going to different events. After all, there is no ‘right’ way to meet people or make friends. 

Most of all, it’s important to remember that there are a lot of other students experiencing the same things. Practice compassion for yourself and others. If you have the opportunity to make someone feel included, it can go a long way for both of you.  

3. Going out 

In college you may find yourself at social events or parties that have alcohol or other drugs, and it can be easy to assume that everyone parties or uses substances in college. However, this stereotype doesn’t hold true (even at CU). Whether you choose to use substances or not, it’s important to make choices that align with your interests and values. 

If you choose to use substances, be sure to check out these tips for navigating parties safely. If you choose not to drink, that’s okay, too. You can still attend gatherings and have fun without substances. In fact, 96% of CU Boulder students surveyed support not drinking at parties.  

There are also plenty of opportunities on and off campus to socialize that don’t involve parties or substances. Take some time to think through what ‘fun’ looks like for you so you can choose your own adventure. You can also connect with CU's Collegiate Recovery Community if you’re looking to meet and hang out with others who are in recovery or seeking recovery from substances. 

4. Enjoying your free time 

One of the benefits of college is that you don’t have to spend your entire day in class anymore. That’s why it’s important to make the best use of the free time you have. Between classes, studying, jobs, extracurriculars and social commitments, your schedule can quickly become jampacked. Any free time you have left may only come in short bursts throughout the day rather than longer breaks. 

Learning how to effectively manage your time will become an important skill throughout college (and adulthood). In some cases, you may find that you’re spending more time than you expected on class assignments, or you may find that you’re frequently having to cancel plans to catch up on other responsibilities. When planning your time, it’s important to be realistic about your capacity and how many things you can truly commit to. If you feel overwhelmed, you may also need to deliberately schedule downtime to avoid getting burned out.  

Remind yourself that it’s okay, and sometimes necessary, to prioritize your own well-being over other activities. If you need help balancing your schedule, check out these time management tips. 

5. Exploring your independence 

Starting college and living on your own can be both exciting and challenging. Moving away from your home, friends and family can feel like a major transition and some people may adapt more quickly than others. Living in a new place, being surrounded by strangers and figuring out what to do with your newly found independence can take time. Keep reminding yourself that it’s okay if things don’t fall into place right away. Afterall, there’s no instruction manual for adulthood. 

You may also notice that you have to take on responsibilities you’ve never even thought about before. For instance, this may be the first time that you’ve done your own laundry, made your own doctor’s appointments, done your own shopping or managed your own finances.  

As you navigate new challenges, remember that college is a learning experience. Give yourself grace and ask for support if you need it. There’s no reason to figure it out on your own. If you need help or support, reach out to your residence advisor, friends, family members or campus resources, like Let’s Talk and Peer Wellness Coaching. They can help you adjust to your new life and provide comfort if you’re feeling overwhelmed or homesick. 

6. Going to class 

Some people may find that college courses are easy, while others find them to be more difficult than high school. Overall, chances are that your classes will fall somewhere in between. 

For this reason, it can be easy to fall into the trap of comparing yourself to others or feeling like you’re not measuring up to your own expectations, especially if you’re feeling challenged by your courses. Practicing self-compassion and treating yourself with the same kindness you would offer a friend can help. Acknowledge your feelings of disappointment or frustration, but don’t dwell on them. Instead, focus on your personal growth and progress. Celebrating small victories, like participating in a class discussion or finishing a brutal assignment, can help you stay motivated and build your confidence. You can also seek support through free services like ASAP Tutoring. 

It’s also important to remember that college is a time of exploration and self-discovery. Be open to challenging your expectations and goals as you learn more about yourself and your interests. You might have entered college set on a particular major but discover a passion for something else entirely. Adopting a flexible mindset can help you feel more equipped to face challenges or roadblocks. It can also help you make the most of unexpected opportunities.  

When you think about what the next semester or year will hold, try to shift your focus away from external expectations to personal growth. By embracing the unpredictable nature of college life, you may find that reality surpasses your initial expectations in ways you never imagined. 

�ƹ���Ƶ

Off

Your first semester at CU can be both exciting and overwhelming. Getting into a routine can help you manage your time and stress. It can also be helpful if you’re living away from your family for the first time. Just keep in mind that what works for one person may not work for another, so it’s important to experiment to find what works best for you.  

Here are some options to help you get started. 

1. Start in the morning 

Creating a morning routine can help you feel prepared for the day ahead. The best part is that it doesn’t have to be elaborate or complicated. In fact, it’s usually better to keep it simple, so you can easily stick to it each day.  

Here are some activities you can include as part of your morning routine: 

• Wake up at the same time each day (and try not to vary too much on the weekends) 
• Stretch for two or three minutes to wake yourself up 
• Wash your face and brush your teeth  
• Take a relaxing shower 
• Drink a glass of water (and take any medications you may have) 
• Pack your bag for the day 
• Grab a quick breakfast or stop by a dining center 
• Think through three goals you have for the day 

Doing these types of activities in the same order each day can help you get into a rhythm and give yourself structure. It’s also okay to adjust your routine if it ends up not working for you. 

2. Think through your day 

Are there things you need to get done each day? Make a loose plan to make sure your schedule can accommodate them in addition to some downtime for yourself. This may include mapping out your class times, commuting to and from classes, study periods and extracurricular activities. Keep in mind that depending on your class schedule, your days may look slightly different throughout the week. 

For some people, it’s better to have a loose plan that allows them flexibility. However, you may also benefit from setting specific times for yourself. No matter how you plan out your day, it’s important to leave a buffer between activities, so you can make a smooth transition and account for things that may come up unexpectedly.  

3. Designate your study space and time 

It can be hard to find time to study if you don’t plan it out in advance. If possible, try to study at the same time in the same place on a regular basis. For instance, you may choose to study at the library every day for one hour from 5 to 6 p.m. 

Try to pick a study spot that fits your needs. Some people may benefit from finding a quiet secluded area while others may not mind high traffic or noisy spaces. Try out a few different spaces on campus to see what works best for you. You can also find study spots off campus at the Boulder Library or cafes. 

4. Wrap up the day 

Creating evening and nighttime rituals can help you wind down from the day. 

Here are some activities to try: 

• Go to regular dinners with friends or people from your residence hall or classes 
• Read a book, stretch or journal before bed 
• Reflect on the day and/or set goals for tomorrow 
• Pack your bag or pick out your outfit for tomorrow in advance 
• Set a time to sign off of social and turn off your notifications 
• Wash your face and brush your teeth 
• Take a relaxing shower 
• Go to bed around the same time and aim to get seven to nine hours of sleep each night (even on the weekends) 

No matter how you relax for the night, try to keep it simple. If things come up, you can always adjust or shorten your routine. It’s also okay to change up your routine if it ends up not working for you. 

5. Check in with yourself 

Set aside some time each week to reflect on and reassess your schedule and routine. What has been going well? What challenges have you faced? Establishing an effective routine can take time and patience, so don’t get discouraged if you don’t figure it out right away.  

Instead, try to practice flexibility and be open to mixing things up if things don’t feel like they’re working. You may need to reprioritize your time, cut back in certain areas or reach out for support.  

6. Connect with resources 

If you need help adjusting to campus or building an effective routine, there are resources on campus that can help. Here are a few to check out. 

Off

Not sure what to do over the summer? Here are some activities that can boost your mental and physical well-being. 

1. Transfer your health care 

Okay, this one isn't necessarily “fun,” but it’s still important to do if your healthcare plan has changed or you're heading out of town for the summer. This means you may need to transfer or change your primary care, mental health care, prescriptions and more.

Students, staff and faculty can find in-network providers through the . You can also access programs like AcademicLiveCare to access free virtual health and counseling services or to explore therapy options near you.  

2. Join a summer sports league 

Get active and let your competitive side out by joining a summer sports league. The Rec Center offers a variety of summer intramural sports leagues, including basketball, tennis, pickleball, racquetball, jumbo volleyball and badminton. Summer Sports Passes are available for $10 and give you access to all summer leagues (summer Rec membership required).  

If you’re looking to get out into the community, you can also join local sports leagues like basketball, dodgeball, volleyball, kickball, softball and more. Here are some areas around Colorado that offer recreational adult leagues. 

If you’re not in Colorado, you can also search your local area for recreational sports league options. 

3. Catch up on your ‘to be read’ list 

Put those textbooks down and pick up a novel instead. Summer is a great time to unwind with a good book, catch up on your ‘to be read’ pile or experience the joy of reading for fun. You can find the perfect summer book by exploring the list or review-based platforms like .  

If you’re looking for personalized recommendations or free books, check out your local library or head over to Norlin. All CU students can check out books for free with your Buff OneCard. If you're a Colorado resident, you are also eligible for a free library card at any Colorado library. Books are available as hard copies or e-books through apps like .

4. Volunteer 

Volunteering in your community can give you a sense of connection, belonging and accomplishment (it can also help boost your resume). The best part is that most volunteer opportunities are flexible and cover a variety of areas, so you can find something that fits your schedule and your interests. If you’re looking to get involved, the Volunteer Resource Center (VRC) is a great place to get started! They provide a one-stop shop for opportunities that are open to students in the community and nearby.

5. Enjoy Free Days or a Culture Pass 

Did you know you can visit local cultural attractions for free? That’s right. Denver hosts a variety of throughout the summer that allow you to enjoy the zoo, museums, botanic gardens and more at no cost.  

If there’s an attraction you’d like to visit, but you missed the Free Day, that’s okay. Most Colorado libraries offer Cultural or Adventure Passes for free to cardholders! Passes typically need to be booked in advance, so plan your trip early!  

If you’re out of state over the summer, check with your local libraries to see if they offer similar deals. Many areas have similar perks and experiences available. 

6. Sign up for a race 

Get active and work towards one of your fitness goals by training for an upcoming race or competition. If you’re not feeling athletic, don’t worry. Many events aren’t competitive or don’t have time limits, so you can go at your own pace and still have fun.  

Here are some opportunities you can look forward to around Colorado. 

 | Friday, Aug. 2 and Saturday, Aug. 3 
This challenging but scenic run weaves through Estes Park and Rocky Mountain National Park. Courses include a 5K and half marathon. 

 | Saturday, Aug. 3 
Join community running clubs for a multi-lap race around Pearl Street. Heats are based on running time, so you can join groups that are at a similar pace. 

Buffalo Bicycle Classic | Sunday, Sept. 8 
Looking to go biking? The largest scholarship fundraising ride is coming to CU Boulder. This event offers a variety of distances ranging from 14 to 100 miles.  

7. Enjoy local traditions 

Colorado summers are full of fun traditions big and small. Grab a friend and head outside to celebrate the summer season with festivals, markets, events and more! Here are a few things to check out around Colorado.

Markets

•  (Boulder and Longmont) 
•  
•  (Lakewood, Highlands Ranch and Littleton) 
•  (Denver) 
•  (Aurora) 
•  (Fort Collins) 
• t (Estes Park) 

Events

•  (Red Rocks, Morrison) 
•  (Denver) 
•  (Red Rocks, Morrison) 
•  (Denver) 
•  (Boulder) 
•  (Estes Park) 
•  (Boulder) 
•  (Boulder)

Festivals

•  (Boulder) 
•  (Boulder) 
•  (Greeley) 
•  (Crested Butte) 
•  (Steamboat Springs) 
•  (Denver) 
•  (Loveland) 
•  (Larkspur) 

8. Plan a camping trip 

Colorado is great for camping, no matter where you live. This summer, try to plan a trip to get into the great outdoors with friends or family. You can explore nearby campgrounds and make . Just be sure to book ahead to secure your spot or plan to get up early for first-come, first-served campsites.  

If you don’t have gear or are missing some essentials, Outdoor Pursuits at the Rec Center has outdoor equipment rentals available (no membership required). Rental items include tents, backpacks, sleeping bags, stoves, bear cannisters, cook sets, camping chairs, coolers and more. They also have rentals available for water sports and rock climbing for additional adventures.

�ƹ���Ƶ 

If you’re planning to join in on outdoor activities, be sure to bring water and sun protection. You can also connect with a wide variety of health and wellness resources over the summer. 

Off

Heading home at the end of a long semester can sometimes bring us much-needed relief, but it can also be a source of stress and anxiety. 

If you’re planning to spend the summer at home, here are some tips to help you make a smooth transition.  

1. Set boundaries 

If you’re planning to stay with your family over the summer, it can be helpful to set clear boundaries and expectations with them up front.  

Take some time to talk with your family about expectations while you’re at home. Keep in mind that your family’s expectations may differ from your own. For instance, you may be expected to follow a curfew, help with chores or take on additional responsibilities. Talking through expectations can help you and your family avoid unwanted conflict. 

It’s also important to maintain open communication with your family members. You probably haven’t needed to update anyone about your plans while at college, but you may need to be more mindful at home. For instance, you may want to let your family members know what your plans are, how long you’ll be around and how much time you expect to spend with them over the summer.  

2. Prepare for tough conversations 

It’s normal to butt heads with your family sometimes, especially as you become more independent as an adult. This summer you may find yourself talking with your family about your grades, major, relationships, substance use, differences in points of view and other potentially difficult topics. If these types of topics come up, it’s best to be prepared in advance. 

Check out these tips to learn how to make the most of tough conversations. 

3. Get into a routine 

It may be difficult to transition to life at home, especially if your responsibilities, routines and schedule change significantly. You can set yourself up for success by implementing daily routines.  

Here are some ways to establish a new routine at home: 

• Go to bed and wake up at the same time each day 
• Plan out your days in advance 
• Identify activities you can do each day (e.g., taking an evening walk, etc.) 
• Schedule time with friends or family 
• Make space for alone time 
• Identify things you would like to do while you’re home and when you’re able to do them 

4. Find healthy ways to cope 

Spending time with family can be as stressful as it is enjoyable, especially over long periods of time. If you’re feeling stressed about being home, it’s important to find healthy ways to cope.  

Here are a few strategies to try: 

• Have an open conversation with your family about how you’re doing 
• Ask for support from family or friends 
• Be open to compromises 
• Get at least seven to nine hours of sleep each night 
• Stay physically active 
• Spend time with people you love and care about outside of your family 
• Make time for hobbies and activities you enjoy 

5. Connect with resources 

If you’re struggling over the summer, there are resources available to help. Be sure to check out all our Health and Wellness summer services. 

Anxiety Toolbox

Are you feeling anxious about being at home, connecting with friends or life in general? Join Counseling and Psychiatric Services (CAPS) for a two-part workshop that provides practical, life-long tools to help you manage and reduce feelings of anxiety.

AcademicLiveCare

All students can access free counseling, psychiatry, nutrition and medical appointments online through AcademicLiveCare. Simply sign up with your CU IdentiKey to get started. 

Office of Victim Assistance (OVA)

OVA provides free and confidential support, consultation, advocacy and short-term trauma counseling to all CU Boulder students and graduate students who have experienced or witnessed a traumatic, disturbing or life-disrupting event. They also offer support for those who are helping a friend, partner, family member or colleague through a traumatic experience.

Off

Raise your hand if exams make you anxious   . Luckily there are strategies you can use to help tame your anxiety during quizzes, tests and exams.

What is test anxiety?

It’s normal to feel nervous about upcoming tests. 

However, if you experience overwhelming or debilitating levels of stress or anxiety before, during or after a test, you may have ‘test anxiety.’ 

Test anxiety is a type of performance anxiety that can be triggered by high expectations, previous test outcomes, fear of failure, pressure to perform or perfectionism. This type of anxiety can be particularly problematic when it impacts your ability to study, make it to your exams or answer test questions. 

Test anxiety typically manifests as a combination of physical and emotional symptoms that can interfere with your ability to concentrate or perform well.  

Here are a few signs and symptoms to be aware of. 

Physical

• Excessive sweating 
• Nausea, vomiting or digestive issues 
• Rapid heartbeat 
• Shortness of breath 
• Lightheaded or faint 
• Headaches 
• Panic attacks, which can feel like a heart attack 

Emotional

• Self-doubt, insecurity 
• Fear, helplessness 
• Hopelessness 
• Feelings of inadequacy 
• Anger or irritability 
• Negative self-talk 
• Racing thoughts 

Other

• Difficulty concentrating 
• Restlessness, fidgeting 
• Procrastination, avoidance 
• Frequently comparing yourself to others 
• Difficulty sleeping 

If you experience any of these symptoms, you’re not alone.  

Here are some ways you can manage and overcome test anxiety. 

1. Get a head start

Start studying for your exams as early as possible. Test anxiety is often exacerbated when we feel underprepared or don’t know what to expect. Set yourself up for success by reaching out to your instructors, creating study guides, rereading class notes, reviewing presentations and practicing homework problems well in advance. 

2. Change the narrative

Negative self-talk may cause you to feel like you're trapped in a downward spiral, especially when you feel anxious. If this sounds like you, try to catch yourself in the moment and change the narrative. Take a few deep breaths and practice replacing negative thoughts with more productive ones. 

Here are some examples. 

Instead of saying…

• I should have studied more; I don’t know what I’m doing.
• I feel stupid.
• I have to do well or else XYZ will happen.

Say this…

• I studied as best as I could for this exam, and it’s okay if I can’t answer every single question. 
• I am smart and capable, even if my test results don’t reflect those qualities. 
• I am doing my best, and if I don’t do as well as I want to, it’s not the end of the world. 

3. Prioritize taking care of yourself 

High anxiety can sometimes cause people to forget about other important things in life, like basic needs, hobbies, relationships and rest. As you prepare for exams, try to schedule times to study, eat, take breaks, spend time with friends and take care of your own mental health. This can help you avoid feeling burned out or completely drained when it comes time to sit down for your tests. 

4. Arrive early 

Running late can increase anxiety before you even make it to your exam. Instead of leaving at your usual time, set an alarm 10 to 15 minutes early, so you can arrive with plenty of time to spare. Getting there early means you may have more time to review your notes, prepare your materials and settle your mind before the exam starts. 

5. Use calming techniques 

If you’re feeling anxious before or during an exam, try practicing quick calming techniques to help you recenter and refocus. 

Here are two you can try that won’t take up too much time. 

Square breathing

This technique can help you slow your breathing and heart rate to ease anxiety.  

1. Start by closing your eyes and focus on your breathing.  

2. Gently inhale through your nose, counting to four.  

3. Breathe out slowly, exhaling all your air while counting to four again.  

4. Repeat this process as many times as you need to calm down.  

5. As you start to feel better, open your eyes and return to your study session or exam. 

45-second body scan

This technique can help you stay present and calm racing thoughts.  

1. Close your eyes and tune in to the sensations of your body.  

2. Start at the bottoms of your feet, feeling the weight of your feet against your shoes.  

3. Slowly move up your body by feeling the sensations of your legs, hips, back, abdomen, shoulders, neck, arms, hands and head.  

4. When you’re done with your body scan, take a deep breath and return to your study session or exam. 

Practicing these techniques when you don’t need them will make them easier to use when you do. It can also help you determine which one suits you best. 

6. Avoid comparisons 

Looking at how others are doing around you can increase your anxiety, especially if you notice that you’re not as far along or that you’ve spent more time on a question compared to your classmates. That’s why it’s important to focus on your own work and progress. Remind yourself that you’re doing the best you can, and it doesn’t matter what others are doing around you. You will make progress on your own terms. 

7. Set a timeline 

If you struggle with time management during exams, try to set a timeline. For instance, it can be helpful to review how much time you have to complete an exam and how many questions you’ll need to answer. 

This can help you plan out how much time you have per question. Keep in mind that some questions may come more easily than others. It’s also important to leave yourself enough time to complete written or long-form questions, which usually take longer than multiple choice questions. 

Remind yourself that it’s okay to skip questions if you feel like you’re running behind. You can always come back to them later. Just make sure to keep track of the question numbers on your scantron to avoid potential errors.  

8. Allow yourself to relinquish control 

Once you’ve submitted an exam, that’s it. 

Remind yourself that the outcome is now in your instructor’s hands and out of your control. Relinquish control over what you might have gotten wrong or problems you didn’t finish. Instead, allow yourself to breathe a sigh of relief that the exam is over.  

9. Review your scores on your own terms 

Some people like to view their scores right away or talk about them in class. Others may prefer to review their grades privately or wait until they have a chance to calm down. Regardless of what others prefer, allow yourself to see how you did on your own terms. 

If you’re feeling anxious or worried about your test results, consider asking a close friend to review them for you. You can also ask them to share your results in a supportive and non-judgmental way. 

10. Use campus resources 

Campus resources are available to help you prepare for exams and get additional support for test anxiety. Here are a few to check out.  

Academic resources

Tutoring services

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

Writing Center

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

Disability Services

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

Grade Replacement Program

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

Wellness resources

Finals website

Check out the finals website for free events, tips, information about additional resources and more. 

Workshops

Counseling and Psychiatric Services (CAPS) offers free workshops to help you prepare for finals, including:  

• Anxiety Toolbox  
• Feel Better Fast  
• Skills for Thriving 

Let’s Talk

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

Peer Wellness Coaching

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

AcademicLiveCare

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

Free Finals Week at the Rec

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

Figueroa Wellness Suite

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

Mental health crises

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

Off