Healthy Buffs

Feeling homesick? 4 ways to cope

Kyra Raye Loch — Thu, 28 Aug 2025 19:52:31 +0000

Feeling homesick? 4 ways to cope Kyra Raye Loch Thu, 08/28/2025 - 13:52

Whether you've just started your college journey or you’re in your final year, it's totally normal to miss home or feel a little out of place sometimes. The good news? There are plenty of ways to build connections and feel more at home on campus. Here are a few simple strategies to help you feel more grounded and connected.

Navigate change

Even if it doesn’t always show, many students feel homesick or lonely at some point. It’s completely okay to miss your people, your routines or the comfort of home—especially after a big transition.

The important thing to remember? These feelings are temporary, and you’ve likely navigated transitions like this before. As you settle in, meet new people and find your rhythm, things usually start to feel easier and more familiar. Lean into your strengths and remember what helped you adjust to change in previous situations.

Here are some tips to help in the meantime:

Set small goals. Try attending one campus event, joining a club, or simply chatting with someone new each week. Little steps can lead to big changes.

Remember your “why.” Think about what brought you to CU and the exciting opportunities ahead. You’re here for a reason, and your journey is just beginning.

Feel your feelings. It’s okay to feel sad or overwhelmed sometimes. Let yourself feel it, then gently shift your focus—call a friend, read something uplifting or listen to your favorite song.

Reframe homesickness. Missing home means you have strong, loving connections—and that’s something to be grateful for.

Stay in touch

No matter how you're feeling, keeping in touch with friends and family back home can be a powerful way to stay grounded. Regular check-ins, whether it’s quick texts or long video chats, can help ease feelings of homesickness and remind you that you're supported and loved. And if you're having a tough time, don’t hesitate to reach out to someone you trust. Talking things through can help you feel less alone and more understood.

Try these ways to stay connected:

Schedule regular calls or video chats. Even short conversations can make a big difference.

Send letters or postcards. Getting something in the mail is always a sweet surprise.

Share your college experience on social. Keep the meme exchange going or post updates to stay connected.

Start a group chat. Keep everyone in the loop and share support, laughs, and life updates.

Establish a routine

College life comes with a lot of new responsibilities—living on your own, navigating campus, managing classes, and figuring out your schedule. One of the best ways to feel a sense of control is by building a routine that fits your life.

Even small habits can help reduce stress and make your days feel more predictable. Just remember routines aren’t one-size-fits-all, and it’s totally okay to modify yours as you adjust to the new semester.

Here are some easy ways to build structure into your week:

Plan your day. Block out time for studying, classes and socializing.

Include your favorite activities or hobbies. Intentionally making time for things you enjoy can help boost your mood and add balance to your routine.

Find your go-to study spot. A space that helps you focus can make a big difference.

Stick to a cleaning or laundry schedule. Keeping your space tidy helps your mind feel clearer, too.

Put yourself out there

Making friends in college can feel different than it did growing up. It might seem intimidating to open up or meet new people, but those feelings are normal. If you're still searching for your crew, you're definitely not alone.

The good news? There are lots of ways to connect with others and build meaningful friendships over time.

Try these strategies to meet new friends:

Be a regular. Showing up consistently to clubs, campus events or study sessions helps people get to know you.

Sit near the same people in class. Familiar faces can turn into friendships—study groups are a great way to start.

Start with group hangouts. If hanging out one-on-one feels intimidating, try joining group activities or events.

Make the first move. Chances are that others are also looking for connection. Invite someone to join you at an event or the dining center—it might mean more to them than you realize.

Remember, transitioning to college life is a journey, not a race. Give yourself grace as you grow and try new things. Each step you take, no matter how small, moves you closer to feeling truly at home. Be patient with yourself, lean into opportunities and celebrate every win along the way. You’re creating your own unique college story, and with time, you’ll find the comfort and community you’re looking for.

Find support

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

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 ��.

Campus Life: Learn about programs and opportunities to help you get involved, meet fellow Buffs, enjoy life on campus and prepare for your future.

Counseling & 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.

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Sleep solutions for college students

Kyra Raye Loch — Thu, 28 Aug 2025 18:44:21 +0000

Sleep solutions for college students Kyra Raye Loch Thu, 08/28/2025 - 12:44

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College life can shake up your sleep, but you have the power to get it back on track. Whether you’re staying up late with friends, juggling assignments or just feeling stressed, building healthy sleep habits pays off in better energy, focus and mood.

Most students do best with seven to nine hours of sleep each night. If sleep’s been tricky lately, don’t worry—simple changes can help you feel more rested and prepared for your day.

Having trouble sleeping?

You may find yourself losing sleep or having challenges with falling asleep. This can be due to any number of reasons, but some common ones include stress, anxiety, lack of a consistent routine or changes to your schedule. Experiment and try these tips to 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 decaf options or caffeine-free alternatives like sparkling water.

Stay active earlier in the day

Physical activity can give you a burst of adrenaline, which can help you stay alert and motivated throughout the day. However, it can also 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 screens can disrupt melatonin production and affect sleep. Use your device's night mode to reduce blue light in the evening and try putting electronics away an hour before bedtime. Setting your phone to ‘do not disturb’ at night can also help prevent notifications from disturbing your sleep.

Optimize your sleep environment

Did you know that your room setup can influence your sleep? You can optimize your room for sleep by:

Using your bed only to rest or relax to help your brain learn to associate your bed with sleep

Adjusting your room temperature to a cooler setting

Turning on a fan or brown noise app

Closing your curtains and turning off any ambient lighting, or wearing a sleep mask

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 make it harder to fall asleep.

Sleeping more than usual?

If you find yourself taking frequent naps, having difficulty waking up, 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, and for how long? What else 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 get to sleep an hour or two earlier. When making these types of adjustments, it’s best 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 gives 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 and cannabis might make it easier to fall asleep, but they reduce sleep quality. Both interfere with REM sleep, the stage that helps your brain and body recharge. As a result, sleep can feel less restful, and you may wake up feeling groggy or more tired the next day. Additionally, nicotine is a stimulant, so it can make it harder to fall asleep. It also disrupts sleep quality and may increase the risk of sleep problems like insomnia or sleep apnea.

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): CAPS provides mental health support for all �� students, including mental health screenings, drop-in hours, brief individual therapy, group therapy, workshops and crisis support.

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.

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.

Acupuncture: Schedule individual or group acupuncture sessions that can help address a variety of concerns, including fatigue, sleep issues, stress, anxiety, depression and more.

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.

Wellness supplies: Pick up free wellness supplies, including mindfulness resources, ear plugs, eye masks, lavender aromatherapy rollers and much more at the Wellness Suites on the third floor of Wardenburg Health Center or at the Village Center, or through a Buff Box.

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Essential tips for hiking in Colorado

Kyra Raye Loch — Mon, 25 Aug 2025 16:52:05 +0000

Essential tips for hiking in Colorado Kyra Raye Loch Mon, 08/25/2025 - 10:52

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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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Party smarter: How to navigate college parties

Kyra Raye Loch — Thu, 21 Aug 2025 16:31:27 +0000

Party smarter: How to navigate college parties Kyra Raye Loch Thu, 08/21/2025 - 10:31

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

1. Choose your own adventure

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

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

If you’re curious about your relationship with a specific substance and are not wanting to meet with anyone, get anonymous online feedback related to alcohol, cannabis and/or nicotine.

2. Set limits

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

Your social circle: Alcohol or other drug use can make anyone more vulnerable to unwanted experiences. If you’re invited out, be thoughtful about who you surround yourself with. Choose people you trust and who will look out for you, and try to make a plan before you go out together. For instance, you may want to ensure everyone is on the same page about sticking together or helping each other get home safely. This can be particularly important if you are new to campus.

Types of parties: What kinds of parties do you want to attend? In some cases, you may not be willing to go to large gatherings or participate in party-hopping. Let your group know if you aren’t comfortable or want to find a different party to go to.

Party duration: Knowing when it’s time to leave can help ensure that you maintain control over your night. If you’re ready to go, check in with your group to ensure everyone makes it home safely and nobody gets left behind.

Frequency: Parties are common, especially on the weekends. Setting limits around if and how often you drink, use substances or attend parties can help ensure that you avoid burnout and potential impacts in other areas of your life, like academic performance, extracurriculars and relationships. Consider limiting the number of events you attend each week or month.

Amount consumed: This is one of the most common limits people set for themselves. Keep in mind that substances affect everyone differently and knowing your limit is a learning process. Your limit may look different from those around you, and that’s okay. If you’re not sure what your limit is, start small. For instance, you can take a break between drinks to see how they make you feel before having more. Consider enlisting a friend to help you stick to a limit that works for you.

One other thing to note: if you used alcohol or other substances before college, your usual tolerance might not hold up here. Your body gets used to familiar settings, but in a new environment like campus, the same amount can hit harder. Knowing that can help you stay safe and avoid unwanted effects.

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

Whether you’re trying to avoid peer pressure or leave a party, consider potential strategies before you go out so you’re better prepared to use them. Here are some examples you can use:

Avoiding peer pressure

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

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

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

Leaving a party

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

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

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

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

4. Stick to one substance at a time

Using more than one substance at a time, including alcohol, medication or other drugs, can increase your risk of experiencing an overdose. The interactions between substances are often unpredictable and may impact you more than others. For this reason, use only one substance at a time.

5. Be prepared for emergencies

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

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

Watch for these signs:

Passed out or unresponsive

Slow or no breathing

Vomiting while passed out

Involuntary peeing or pooping

Pale/bluish or cool/clammy skin

Pinpoint (small) pupils

Making gurgling, wheezing or snoring sounds

How to respond:

Immediately call 911 and wait for help to arrive.

Make sure the person is in a safe area to avoid injury.

Turn the person on their side and put them in the recovery position.

Administer naloxone (even if you’re unsure about their condition).

Never leave a severely intoxicated person alone or with someone who is not a trusted friend.

Important policies to know:

�� Amnesty Policy:

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

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

Call for help (911 or university staff).

Stay with the individual until help arrives.

Cooperate with staff and emergency responders.

911 Good Samaritan Law:

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

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

6. Look out for others

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

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

Watch out for someone who is:

Coercing or pressuring someone to consume more alcohol or drugs than they are comfortable with.

Initiating sexual contact with someone because they are intoxicated and less likely to resist.

Isolating someone who has had too much to drink or is having a negative drug experience.

Not telling someone what is in their drink or the type of dosage of drug they are ingesting.

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

Learn more about drug-facilitated sexual assault

College is an exciting journey, and making time for fun can truly enrich your experience. By practicing these strategies, you can stay safe, look out for your friends and make the most of every memorable night out. Learn more about how to party smart.

Find support

If you're looking to explore your relationship with substances, get naloxone or connect with a recovery community, �� has resources that can help.

Free naloxone and fentanyl test strips

All students can pick up free party smarter supplies, including naloxone, fentanyl test strips and more at the Health Promotion office at Wardenburg (third floor). Students living on campus can also order a free Buff Box with supplies that is delivered directly and discretely to their residence hall.

Free substance use workshops

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

*Workshops are not considered therapy or substance abuse treatment.

Collegiate Recovery Community (CUCRC)

The CUCRC provides weekly support meetings, substance-free activities and other resources for those considering, pursuing or actively in recovery from drugs, alcohol, eating disorders, self-harm, other addictions and unwanted behaviors.

Counseling and Psychiatric Services (CAPS)

CAPS provides several services related to substance use, including:

Substance use assessments

Brief individual therapy

Support for concerned friends and family members

Referrals to recovery and other community resources

Suboxone treatment

*Confidential resource

Office of Victim Assistance (OVA)

OVA provides free and confidential

Consultation/Support

Advocacy

Short-term, trauma-focused counseling

Services for students, staff and faculty who have experienced and/or witnessed a traumatic or disturbing event, including predatory drugging, unwanted sexual contact and sexual assault.

*Confidential resource

Don’t Ignore It

The Don’t Ignore It website provides information about reporting, getting support and helping a friend. If something feels wrong, it probably is. Don’t ignore it.

Student Legal Services

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

DUI/DWI

MIP (minor in possession)

Nuisance party

Underage drinking

Noise violation

Open container

Possession of drug paraphernalia

Possession or distribution of prescription or recreational drugs

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Squad goals: 4 ways to look out for each other

Kyra Raye Loch — Wed, 20 Aug 2025 17:54:30 +0000

Squad goals: 4 ways to look out for each other Kyra Raye Loch Wed, 08/20/2025 - 11:54

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College life is full of unforgettable experiences. Whether you’re celebrating something special, heading out to a concert or planning a night on the town, looking out for each other is what makes every moment memorable and safe. By sticking together and watching out for our herd, you can make sure fun times stay positive and everyone gets home safely.

Here’s your guide to keeping friends safe and making the most of every adventure.

1. Nail down your plans

Plan. Make sure everyone is on the same page about where you plan to go before, during and after. Communicate how you will take care of each other in case something happens.

Stick together. Make a commitment to stick together and agree on how you will meet back up if you get separated. This can decrease the chances that someone will have to rely on lesser-known friends or strangers to get home.

Check in with each other. It’s also important to establish a way to check in with each other throughout the day, night or weekend. Consider starting a group chat so you can communicate with each other in case someone needs help. Be sure to charge your phone so you can stay in touch with others.

Share your location. Finally, make sure everyone knows where you’re all going. Google and Apple Maps are a great way to make sure everyone ends up where they’re supposed to be. If you do get separated in a crowd, try sending a pin to the group with your location. You can also use features like “share my location.” Just remember to turn it off later if you want to stop sharing access. Finally, if plans change, make sure everyone knows and agrees on what you’re going to do.

2. Look out for each other

If people are drinking (or using other substances), make a commitment to watch out for each other. It can be helpful to set a limit before you go out, so your friends know when they may need to step in. In fact, 91% of students surveyed find it acceptable to let a friend know when they’ve had too much to drink.

Have fun and set limits that align with your own values, ��’s Student Code of Conduct, and City and County of Boulder law. One thing to note: if you used alcohol or other substances before college, your usual tolerance might not hold up here. Your body gets used to familiar settings, but in a new environment like campus, the same amount can hit harder. Knowing that can help you stay safe and avoid unwanted effects. Similarly, if someone drinks too much, encourage a shift to water or help them get home.

3. Have an out

Create a code word, sign or text emoji that means ‘get me out of this situation!’ Proactively keep an eye out for questionable situations, especially if someone is intoxicated and may not be able to communicate their discomfort.

This can include things like someone pursuing someone in an unwanted or creepy way. Watch for people who hit on people who are too drunk, persuade others to drink, try to get a drunk person alone or away from their friends or are persistent about pursuing someone.

If you see someone in a potentially harmful or high-risk situation, you can do something to intervene. Bystanders are particularly important in situations where someone is being targeted because of their level of intoxication, or if a person has been intentionally drugged at a party. Remember that impaired or incapacitated people are usually unable to protect or advocate for themselves.

4. Get everyone home safely

Commit to not ditching someone if they have too much to drink or become unwilling to stick with the plan to stay together. Never leave a friend behind, especially with people they just met.

If you need a ride home, give CU NightRide a try or use a paid service. CU NightRide is a student-operated program that provides free night-time transportation for any �� students, staff and faculty.

Knowing how to party smart can help keep you and your friends safe. Check out these tips to keep yourself and your friends safe if you plan to host or attend parties.

College life is packed with unforgettable adventures, but the best moments happen when you look out for others and stick together. Here’s your guide to making the most of every experience.

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From stress to sleep: Tackling college health concerns

Kyra Raye Loch — Fri, 15 Aug 2025 16:51:23 +0000

From stress to sleep: Tackling college health concerns Kyra Raye Loch Fri, 08/15/2025 - 10:51

Dealing with health issues is a normal part of college life, and you're not alone if you're facing them. Here are some of the most common health concerns students run into on campus, along with support resources and tips on how to handle them.

Stress, anxiety and depression

College is a time full of opportunities and new experiences, but it can also come with its own set of challenges, like stress, anxiety or feeling down. Remember, these feelings are often normal and part of the journey, and you’re not alone in facing them.

The good news is that you have access to supportive resources and caring people ready to help you thrive. Don’t hesitate to reach out—taking care of your mental health is an empowering step toward making the most of your college years.

Find support

Practice self-care: Connect with friends, get outside, and make sure you’re getting enough sleep, food and physical activity.

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

Peer Wellness Coaching: Meet with a trained student to talk through things and get advice about self-care, finding balance and more.

Let’s Talk: 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 about a variety of concerns, including stress, anxiety and depression.

Sleep

Getting enough sleep in college is essential for your health, memory and mood. If you’re having trouble, try these tips:

Limit caffeine intake, especially later in the day.

Keep naps short (20–30 minutes) and check out campus nap pods at The Rec, Wardenburg and Norlin Library.

Cut down on screen time before bed.

Spend some time outside during the day in the natural light.

Work out earlier in the day to avoid late-night energy boosts.

Create a relaxing bedtime routine—think reading, stretching or sipping tea.

Pick up free sleep supplies like masks and tea from the Wellness Suites at Wardenburg or the Village Center, or get items through a Buff Box.

If you try these strategies and still have trouble with sleep, make an appointment with a professional. You can make an appointment with CAPS if you think mental health concerns are contributing to your sleep difficulties, or if you want to try other behavioral strategies to improve sleep. Another option is to make an appointment with Medical Services if you aren't sure where to start.

Sexually transmitted infections (STIs)

STIs are common among young adults and can spread through any kind of sexual activity. The most common types include human papilloma virus (HPV), chlamydia, gonorrhea, syphilis and herpes.

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

Protect yourself by using condoms, dental dams and finger cots—free supplies are available at the Wellness Suites at Wardenburg or the Village Center, or get items through a Buff Box.

Get tested regularly, even if you don’t have symptoms.

Talk honestly with partners about your status and boundaries you have around sex.

Consider vaccines for HPV and Hepatitis B.

If you’re at higher risk for HIV, visit Medical Services to ask about PrEP.

Find support

If you or a partner ends up contracting an STI, know that most types of STIs are treatable and Medical Services offers testing and treatment options, as well as counseling support.

Free at-home test kits are also available through the Colorado Department of Public Health and Environment (CDPHE).

Learn more about what to do after unprotected sex.

Seasonal illnesses

College life means sharing spaces with others—and potentially germs. Some of the most common seasonal illnesses include the common cold, flu and COVID.

Protect yourself by:

Getting your free flu and COVID vaccine. Medical Services also offers other vaccines, including measles.

Washing your hands often, and especially before eating and after using the restroom

Sleeping well and staying hydrated

Limiting close contact if someone’s sick

Cleaning shared surfaces

Find support

If you start to feel sick, rest up, cover coughs, wear a mask and use at-home remedies like tea or cough drops. Free cold care supplies are available at the Wellness Suites at Wardenburg or the Village Center and via Buff Boxes.

If your symptoms get worse—like severe pain, trouble breathing or stomach issues—make an appointment with Medical Services.

Meningitis

Living in close quarters with lots of other people—like in residence halls or shared apartments—can make it easier for certain illnesses to spread. One important illness to be aware of as a college student is meningitis.

Meningitis is a serious infection that affects the brain and spinal cord. It can be life-threatening, so prevention is key. The best way to protect yourself is by getting the Meningitis (Men-ACWY) vaccine. If you haven’t gotten this vaccine yet, you can make an appointment with Medical Services to get vaccinated.

Be on the lookout for symptoms of meningitis, which may include:

Confusion

Fever

Headache

Sensitivity to light

Stiff neck

Find support

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.

Substance use and misuse

During college, some students use alcohol or other drugs, while others don't. The following resources offer perspective for those who want to reflect on their relationship with alcohol or drugs, and support for those looking to make a change. These resources are also available for those who are worried about a friend's alcohol or drug use.

Gain insight or find support

If you’re curious about your relationship with a specific substance and are not wanting to meet with anyone, get anonymous online feedback related to alcohol, cannabis and/or nicotine. If you prefer to talk with a trained student or professional facilitator, check out a Buffs Discuss Substance Use session and/or the Exploring Substance Use Workshop.

Support is also available if you want to quit or cut back—like Health Promotion’s free resources for quitting nicotine and the Collegiate Recovery Community, where you’ll find peer support and events.

For added safety, free naloxone, fentanyl test strips and the Safer Night Out Buff Box are available at the Wellness Suites at Wardenburg or the Village Center.

Eating changes

It’s common for college students to notice changes in eating habits. Newfound independence, schedule changes and social pressures can all play a part. Sometimes, stress or comparing yourself to others can also make eating feel overwhelming or confusing.

Find support

If you’re struggling with food choices, feel anxious about eating or want to build healthier habits, campus resources are here to help.

Students can meet with a registered dietitian nutritionist (RDN) in Medical Services 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. Students can also meet with an RDN in Campus Dining & Hospitality for guidance on eating at campus dining locations regarding food allergies and intolerances, vegetarian and vegan diets, weight management and modified diets.

The Eating Concerns team in CAPS can help with evaluation (medical, mental health, and/or dietician), recommendations for care and case management.

The Collegiate Recovery Community also 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.

Physical injuries

Accidents happen, especially in college. That’s why it’s important to take precautions to avoid serious injuries on and off campus.

Find support

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

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

As the semester continues, remember that campus health services are here to support you. Taking care of yourself is one of the best things you can do for your academic success and overall well-being.

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Health hacks for high elevations

Kyra Raye Loch — Fri, 15 Aug 2025 16:13:27 +0000

Health hacks for high elevations Kyra Raye Loch Fri, 08/15/2025 - 10:13

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Whether you’re soaking up sunshine on campus or heading out for an adventure, there are many ways to take in Colorado’s great outdoors. To help you enjoy every moment safely, here’s what you need to know about staying healthy and prepared while making the most of the season.

Altitude: It’s a thing

Colorado’s higher elevations can catch newcomers off guard. Boulder sits at about 5,300 feet, but hikes like the Flatirons can take you above 7,000 feet quickly. That change can cause altitude sickness and mess with your body if you’re not used to it.

While altitude sickness typically occurs between 7,500 and 8,000 feet in elevation, some may experience symptoms before reaching this range.

Altitude sickness symptoms to watch for:

Headaches

Nausea or feeling sick

Dizziness or lightheadedness

Feeling super tired

Loss of appetite

Shortness of breath

What to do if you feel off:

Chill out and rest, and if you can, head to a lower elevation

Hydrate like it’s your job

Take ibuprofen or acetaminophen for headaches

Avoid alcohol, vaping and intense workouts for a day or two

Seek medical attention right away if you notice:

Confusion or passing out

Trouble breathing, even when resting

Blue lips or skin

Chest tightness or coughing up frothy stuff

Rapid heartbeat or extreme fatigue

These could be signs of serious altitude-related conditions like high-altitude cerebral edema (HACE) or high-altitude pulmonary edema (HAPE), and they need medical attention ASAP.

Sun protection is self-care

The sun’s rays are more intense at higher elevations, making it the perfect place to catch a sunburn year-round.

Your sun-safe starter pack:

SPF 30+ sunscreen: Apply 30 minutes before heading out and reapply every one to two hours. For the best coverage, opt for sunscreen lotions rather than sprays.

Shade breaks: Avoid direct sun between 10 a.m. and 4 p.m.

Stylish hats: Try bucket hats or a hat with a wide brim for sun protection.

Sunglasses: Polarized ones protect your eyes and reduce glare.

UPF clothing: Look for gear rated UPF 30+ for extra protection.

Sunscreen and other wellness supplies are also available for purchase at the Apothecary Pharmacy.

Stay hydrated

High elevation can leave you feeling more dehydrated than usual. If you’re active outside, aim for a liter (32 oz.) of water every two hours. It’s also important to bring extra for your friends and pets if you plan to be outdoors. Bonus tip: Cut back on caffeine—it’s a sneaky dehydrator.

Beat the heat

Colorado summers can be spicy. Whether you have plans outdoors or you're commuting to class across campus, pay attention to the heat index. If the heat index hits 90°F or above, try to take it easy. That number reflects how hot it feels outside and not just the temp.

Heat safety tips:

Find AC, shade or a fan to cool off.

Sip water or sports drinks (avoid alcohol and caffeine).

Take a cold shower or use wet towels/ice packs.

Ditch tight or extra layers of clothing.

Seek medical help if you notice:

Nausea, vomiting

Dizziness or fainting

Trouble breathing

Fever over 102°F after 30 minutes of cooling

Seizures or loss of consciousness

Whether you’re hiking, hammocking or heading to class, staying safe means you can enjoy everything Colorado has to offer. For more tips, follow @CUHealthyBuffs on Instagram.

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How to improve your social feeds

Kyra Raye Loch — Mon, 11 Aug 2025 16:08:15 +0000

How to improve your social feeds Kyra Raye Loch Mon, 08/11/2025 - 10:08

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Social media can be a fantastic tool for staying connected with classmates and friends from your hometown. It’s also useful for discovering campus events, sharing your experiences and celebrating your achievements throughout the year. At the same time, social media can also have a negative influence on our well-being. Being mindful of how we engage online gives us the power to create healthier habits and build a more supportive digital environment.

To make the most of your social feeds this semester, check out these tips for creating a positive and meaningful online experience.

Audit your accounts

Do you know how many accounts you have online? Once you start looking at all of your social accounts, you may realize you have more than you thought. Social media is built into many of our favorite apps: Instagram, Snapchat, Reddit, TikTok—the list goes on.

Take a moment to look at what kinds of social media accounts you have and reflect on how you use them. Ask yourself:

What do I do while I’m on this app?

Does it bring me joy, laughter, stress, anger?

Does it add value to my life? How?

Am I making meaningful connections here?

How much time am I spending on social media? Does it feel like too much, too little or about right?

If it's not feeling quite right, here are some things to try:

Hit unfollow

Who do you follow on social? Whether your feed is full of close friends and family or celebrities and meme accounts, it’s important to know who you’re following and why.

Look at the other accounts you follow and ask yourself:

Am I seeing posts that make me feel unhappy or put me in a bad mood regularly?

Does this account make me feel like I need to be someone I’m not?

Am I comparing my life, body or success with others?

What percent of people that I'm following are vetted experts in their fields vs. social influencers without expertise?

If you answered yes to any of these questions, it may be time to unfollow. If you’re worried about unfollowing an account altogether, try muting or hiding them from your feed instead. Hiding negative content from your view can help you feel a sense of relief and will free up space for accounts that support your well-being.

Pause before you post

Funny memes or group photos from your night out might seem like fun content to post but consider the bigger picture. Many internship coordinators, potential employers and even grad schools check applicants’ social media—and they often dig deeper than you might expect. Even group accounts or "finstas” that aren’t obviously tied to your real name can sometimes be traced back to you and could affect opportunities down the line.

Before you post, ask yourself:

Could sharing this help or hurt me if a professor, employer or future roommate saw it?

How might this affect the other people tagged or pictured?

Does this break any campus policies, student codes of conduct or local laws?

If you’re unsure about the answers, it’s safer to skip posting. You’ll still have the memory, but you won’t risk your reputation or future opportunities.

Take a break

If you notice you’re scrolling social media all day, it might be time to give yourself a breather. Taking breaks from your feed can help you refocus and reconnect with campus life. Try making certain places—like your bed, your study spot, the library or classrooms—phone-free zones. Leaving your phone out of reach before bed, or during class or study sessions, can actually help you get better sleep, boost your focus and help your grades. Hanging out with friends in person is also a great way to unplug and enjoy the moment together. College is full of opportunities to connect—sometimes stepping away from your feed is the best way to make the most of them.

If you need extra help unplugging, try these tips:

Move social apps off of your home screen. Having an extra step can reduce the urge to open the app as soon as you get on your phone.

If an app doesn’t spark joy for you, consider deleting it.

Set a timer for 20-30 minutes while you’re studying or working on a project. Avoid using your phone until the timer goes off.

Use “do not disturb” mode. Silencing notifications can help you stay focused during the day and improve your sleep at night.

Review your phone for timer settings to limit how much time you spend on certain apps.

Social media can be a place where you find connection, gain insights and learn new skills. If you find that your social platforms are missing the mark, consider getting rid of them or using them less frequently. If you're unsure about deleting an account, see if you can deactivate it instead. This will temporarily remove your profile from the site without losing your account entirely. If you find that you miss it, you can always re-activate it later on.

Find support

As a new academic year begins, students can take advantage of Peer Wellness Coaching— a free service designed to help you set and achieve your personal wellness goals.

Peer wellness coaches are fellow students trained to offer support, encouragement and practical strategies for managing stress, improving self-care and making positive lifestyle changes. Whether you're looking to create healthier habits, find balance or simply need someone to talk through your goals with, Peer Wellness Coaching provides a welcoming space to focus on your well-being.

For students seeking support in managing or overcoming addiction to digital environments, the Collegiate Recovery Community offers a welcoming space and resources tailored to help you build healthier habits and connect with campus life.

If you’re struggling or having a difficult time coping with anxiety, depression or stress, Counseling and Psychiatric Services (CAPS) is here to help. They offer free screening appointments for all undergrad and graduate students. Screening appointments are used to develop personalized plans, which can include therapy groups, workshops, community providers, short-term individual therapy and psychiatry or a combination of these services.

For more tips, check out resources from the Center for Digital Thriving.

To make the most of your social feeds this semester, check out these tips for creating a positive and meaningful online experience.

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Find your people: Tips for meaningful connections

Kyra Raye Loch — Fri, 08 Aug 2025 18:25:22 +0000

Find your people: Tips for meaningful connections Kyra Raye Loch Fri, 08/08/2025 - 12:25

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Building new friendships in college can feel exciting and full of possibility. Remember, you’re surrounded by fellow Buffs who are also eager to connect, make friends and share experiences. Embrace this unique chapter—exploring campus life, joining clubs and trying new things can all open the door to meaningful connections. Check out these tips to discover ways to build supportive relationships and make the most of your college experience.

1. Ease your expectations

When looking for new friends, remember that each person you meet offers something different. Whether it’s a study buddy, an adventure partner or a good listener, having a diverse group of friends makes college more rewarding.

It's okay to take your time as you find your community at CU—real friendships often grow naturally over time. Be proud of every small step you take and celebrate your efforts to connect. Remember, college is not just about academics, but also about discovering who you are and the people who will cheer you on during this journey.

2. Take advantage of opportunities for small talk

Small talk may get a bad reputation, but it’s an incredible gateway to new friendships—especially in college. These quick chats are a natural part of meeting new people and can lead to some of your most memorable college moments.

Whether you’re striking up a conversation with someone in your residence hall, swapping stories before class or chatting while in line for coffee, small talk helps break the ice and opens the door to discovering shared interests. Each casual exchange is a chance to learn something new—maybe you’ll find a fellow hiking enthusiast or someone who’s excited about the same campus club as you. Don’t be afraid to ask about weekend plans, favorite classes or upcoming campus events—these easy openers can lead to genuine connections and lasting friendships.

3. Work with discomfort

Meeting new people on campus can be an exciting part of your college adventure. Before new interactions, try grounding yourself and remember that you’re not alone—everyone else is trying to find their community, too.

Physical tension: If you notice some nervous energy or tension, try focusing on the present moment. Quietly remind yourself of simple facts like your name, your reason for being here or something you’re looking forward to this week. These small reminders can boost your confidence and help you stay in the moment.

Nervous thoughts: If you catch yourself worrying about what others might think, try recognizing those thoughts without judging yourself. You could say, “I’m having the thought that I won’t fit in, but that doesn’t mean it’s true!” Give yourself permission to be authentic—others appreciate the real you.

By acknowledging discomfort and allowing yourself to move forward anyway, you give both yourself and others the chance for meaningful connection.

4. Socialize your interests

Balancing all that college has to offer—classes, campus events clubs, and time for yourself—can be a rewarding challenge. Setting healthy boundaries and protecting time on your calendar for your hobbies and interests is a powerful way to make the most of your college years, meet new friends naturally and create lasting memories.

Try penciling in regular moments each week for something you enjoy, even if your schedule feels packed. Whether you join a fitness class or a student organization, getting involved helps you meet new friends and feel more at home on campus. By becoming a familiar face at activities that interest you, you’ll grow your social circle and strengthen your sense of belonging.

Remember, there’s no pressure to build deep friendships overnight. Sometimes just showing up can make your day brighter and open the door to new connections.

5. Try different strategies

There’s no single way to make friends and exploring different approaches can lead to great connections.

Joining group events or chats makes meeting people feel easy and fun, and takes the pressure off one-on-one interactions.

Practice casual chats in daily life, like with a cashier, to build your comfort and confidence in conversation.

Have a few conversation topics in mind, like hobbies or weekend plans, to spark meaningful exchanges with new friends.

Remember past times in your life when you've had to make new friends, what worked then and what you learned from that experience that you could apply now.

As you practice small talk and meet new people, aim to keep early conversations light—sharing just enough helps friendships grow naturally.

Above all, remember that meaningful connections are built one step at a time—so trust your journey, reach out, and let your college experience become richer through the people you meet along the way.

Find support

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

Counseling & Psychiatric Services (CAPS): CAPS offers a number of mental health and support services for students, including therapy groups, workshops and drop-ins through Let’s Talk.

Health Promotion: If you are struggling with finding a community, navigating campus life or need support, Peer Wellness Coaching is a great free peer-to-peer option. They know what it's like to adjust to a new community (they're students too!) and can share tips, ideas and campus resources for meeting your people.

Check out these tips to discover ways to build supportive relationships and make the most of your college experience.

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5 tips to help you focus and flourish this fall

Kyra Raye Loch — Tue, 05 Aug 2025 17:11:09 +0000

5 tips to help you focus and flourish this fall Kyra Raye Loch Tue, 08/05/2025 - 11:11

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Starting a new semester is exciting and full of opportunities. �� offers a wealth of support designed to help you thrive, not just academically but personally as well. As you step into the new semester, here are some ways to care for your mental health, sharpen your focus and truly flourish this fall.

Adjust to change

Change is a constant part of college life, bringing new and exciting experiences each semester—whether you’re meeting new roommates, starting a new job or getting used to a new class schedule. Embrace these opportunities and remember that support is always nearby if you need it.

If you need help preparing for the new semester, consider meeting with a peer wellness coach. Peer wellness coaches are trained students that can help you create a routine, connect with campus resources and access peer-to-peer support.

If you’re feeling overwhelmed, connecting with friends or family can make all the difference. If you need additional support, consider reaching out to Counseling and Psychiatric Services (CAPS). They offer same-day drop-in hours, consultations, workshops and more that can help you navigate a specific concern or help get you connected to ongoing care.

Find academic support

Set yourself up for academic success by establishing a consistent routine and staying engaged with your courses from the start. Attend your classes, review your syllabi, connect with your instructors during office hours and keep up with assignments to make the most of your learning experience.

College offers exciting challenges, and by seeking out support early—whether through tutoring or other resources—you’ll be empowered to meet your goals and thrive throughout the semester. As the fall semester begins, consider attending one of these free workshops hosted by Disability Services to help you adjust:

Start your Semester Strong | Aug. 25

Transition from High School to College | Aug. 26

Stress Less | Aug. 27

Academic Coaching Workshop: Note-taking | Sept. 8

If you ever need extra support, dedicated mental health providers are available within your college or school through the Embedded Program. The Embedded Program was created to integrate Health & Wellness Services into academic settings, with counselors that have additional understanding of specific student populations. They’re ready to help you navigate any challenge and support your well-being every step of the way.

Be active and involved

As the school year begins, there are countless opportunities to stay active and connect with new friends. Prioritizing movement is a wonderful way to support both your physical and mental health. This fall, consider joining Intramural Sports or Sport Clubs, exploring fitness classes at the Rec Center, trying out small group training or getting involved with a student organization that matches your interests.

Students who engage and build community at �� often discover greater well-being and excel academically. Take advantage of everything the Rec Center has to offer—you’ll have a great time and nurture your well-being along the way.

Stay healthy

Germs can spread quickly, especially on college campuses. You can do your part to stay healthy by practicing good hygiene and other healthy habits. Remember to wash your hands often, especially before eating and after using the restroom. It’s also important to drink plenty of water, eat balanced meals and get seven to nine hours of sleep each night.

If you do get sick, Medical Services offers primary care appointments for all students, regardless of their insurance plan. You can also stop by a Wellness Suite on the third floor of Wardenburg or the first floor of the Village Center to pick up free cold care supplies, or order a Buff Box to your residence hall to get supplies like honey sticks, tea, cough drops and more.

Connect with resources

Whatever you might need this semester, there are resources available to support your academic journey and well-being. Check out upcoming student wellness events and explore wellness services.

By taking advantage of these resources and embracing new experiences, you’ll be well-equipped to make this fall semester both fulfilling and successful.

�� offers a wealth of support designed to help you thrive, not just academically but personally as well. As you step into the new semester, here are some ways to care for your mental health, sharpen your focus and truly flourish this fall.

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