Student transitions

4 things everyone should know about hazing

Anonymous — Wed, 04 Sep 2024 06:00:00 +0000

4 things everyone should know about hazing Anonymous (not verified) Wed, 09/04/2024 - 00:00

College can come with a lot of social pressures. Sometimes, in our efforts to make friends or join a particular group, we can find ourselves in uncomfortable or dangerous situations.

Here are four things everyone should know about hazing.

What is hazing?

Hazing includes any activities expected of a person to join or participate in a group that can humiliate, degrade, abuse, endanger or risk emotional or physical harm. Hazing can also include any action or situation that recklessly or intentionally causes harm.

When we talk about hazing, it’s important to know that the person’s willingness to participate in a given activity or task does not make it okay.

Who is at risk?

It’s important to know that hazing can happen in any group, including:

Club sports teams
College athletics
Academic clubs
Performing arts organizations
Fraternities and sororities

Honor societies
Intramural sports teams
Political or religious organizations
Residence hall floors
Student organizations

The risk of hazing can differ by group depending on several factors, including group culture and tolerance for hazing behaviors. Taking some time to reflect on the types of groups you want to join (and why) can help you clarify for yourself what types of relationships and experiences you want to have in college. It can also help you begin to think about what activities you are or are not comfortable doing to be part of a given group.

If you’re considering joining a group, try asking yourself the following questions:

What types of groups or organizations have you thought about joining and why?
What do you know about the group? How can you find out more?
What kinds of activities are required to join?
How will it impact your academics, social life or other activities?
Is drinking or drug use a significant part of the culture and what might that mean for you?
How comfortable are you with the activities or the unknowns related to the membership process?

What does hazing look like?

Hazing encompasses a wide range of activities. These activities are often required of specific members of the group, such as new recruits. Additionally, they are often meant to take priority over other activities in a person’s life as part of the initiation or recruitment process.

Here are some examples of what hazing can look like in real life.*

Intimidation

Deception, secrecy, coercion
Assigning demerits
Demeaning names
Social isolation
Expecting certain items to always be in your possession
Ignoring members
Reports from specific members
Duties assigned only to specific members
Trying to instill fear in members
Depriving members of privileges

Harm to well-being

Verbal abuse
Threats or implied threats
Asking members to wear embarrassing attire
Skit nights with degrading or humiliating acts
Sleep deprivation
Sexual simulation or harassment
Questioning or interrogation under pressure
Requiring new members to perform personal service to active members or alumni (e.g., carrying books, running errands)
Required singing or chanting at an unrelated game or event

Violence/physical harm

Forced consumption of alcohol, drugs, food, etc.
Beating, paddling or other forms of assault
Branding
Water intoxication
Abduction/kidnapping
Sexual assault, including unwanted touching or penetration, including oral, anal, vaginal, with a body part or objects
Forced tattoos or body piercings
Enduring harsh weather without appropriate clothing or protection

*(Allan, 2015; Allan & Kerschner, 2020; Adapted from Bringing in the Bystander)

Due to the nature of these activities, many hazing behaviors go unrecognized and unreported.

It’s important to know that groups who participate in these types of hazing activities or rituals often swear members to secrecy about all aspects of the group, including initiation requirements and activities. Speaking up about hazing, even when it interferes with a group’s expectations, can help prevent it from escalating or happening to other members.

What can I do about hazing?

Hazing can be a sensitive topic, especially if someone has been subjected to degrading, humiliating or violent behaviors and activities.

Here are a few things you can do to help someone who may be experiencing hazing.

Learn to identify hazing activities

Knowing what hazing looks like can help you understand what is okay and what crosses the line. To help identify if an action may be considered hazing, ask the following questions:

Is this a required part of the membership process for a particular group?
Could this cause harm, including feelings of embarrassment, humiliation or degradation?
Are people involved being pressured or coerced to participate?
What will happen to someone who doesn’t want to participate?

Take note of changes

Hazing can cause someone to experience physical, emotional and psychological distress. Here are some signs to take note of if you think someone may be experiencing hazing:

Prioritizing group/membership activities over other areas in their life (e.g., school, relationships, etc.).
Expressing fear or hesitation about what might happen to them if they don’t participate in a specific group activity, even if it makes them uncomfortable.
Changes to their behavior or mood, including depression, anxiety or restlessness.
Missing class, work or outside social events.
Describing “traditions” that sound like hazing.
Changes to sleep habits, including fatigue.
Posting concerning or odd things on social media.
Secrecy related to group membership or “traditions.”

Learn more about the signs of hazing

Start the conversation

If you’re concerned about a friend who may be experiencing hazing, here are some ways to start the conversation:

Start with compassion. Show the individual that you care about them and are concerned. For instance, you can say something like “You’ve been spending a significant amount of your time with [group], and I'm wondering how that's going?”
Describe what you have observed (e.g., lack of sleep, changes in your friend’s mood). Sometimes individuals being hazed do not realize they are being hazed.
Listen without judgment. Show the person it’s okay to come to you for support, even if it is a hard subject to talk about.
Validate that hazing is wrong, it’s not okay and it’s not the person’s fault.
Empower the individual to take some sort of action by suggesting options or resources (e.g., talking to a professional, leaving the organization, reporting the organization, etc.) to give them choices without telling them what to do.
Stay connected. Not all individuals going through hazing are ready to report it and may need time to process. You must be there for support, as they could need you later on.

Connect with resources

Whether you or someone you know is struggling with hazing or initiation practices, there are support resources available. For more information, you can also check out StopHazing.org.

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

Office of Victim Assistance (OVA)
OVA provides free and confidential information, consultation, support, advocacy and short-term, trauma-focused counseling services for students, grad students, faculty and staff who have experienced or witnessed a traumatic, disturbing or disruptive event. This includes hazing.

Confidential resource

Student Support and Case Management (SSCM)
SSCM provides individualized support to students. SSCM case managers connect students with campus partners, community resources and support systems, while building a trusting relationship and coaching them toward self-advocacy.

Student Conduct and Conflict Resolution (SCCR)
If you or someone you know has experienced hazing, you can file an anonymous report with SSCR.

Office of the Dean of Students (For staff, faculty and families)
The Dean of Students supports and advocates for students and connects them with resources. If you are unsure how to advise a student in need of support, call the office at 303-492-9048 for assistance and referrals.

When making fast friends or join a particular group, we may find ourselves in uncomfortable or dangerous situations. Here are four things everyone should know about hazing.

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7 things you should do if you’re struggling to make friends on campus

Anonymous — Wed, 31 Jan 2024 15:23:27 +0000

7 things you should do if you’re struggling to make friends on campus Anonymous (not verified) Wed, 01/31/2024 - 08:23

If you’re struggling to make friends on campus, know that you’re not alone. Making friends in college and into adulthood can be more challenging than it was when you were younger. That’s why we’ve compiled seven things you can do that can help you navigate friendships on campus.

Tips for meeting people on campus

Getting involved is one of the best ways to meet new people on and make friends on campus.

Get tips for meeting other Buffs

1. Stay in touch

It’s easy to get caught up in the pursuit of new friends and relationships. However, it’s also important to stay in touch with the friends and family you have back home. If you’re struggling, reach out to someone you know and trust to talk through it. Staying connected with the people who already know and love you can be a good reminder that you have support, and you don’t have to face everything on your own.

2. Be kind to yourself

Many students may feel pressured to make as many friends as quickly as they can, and that’s not always realistic. This can be particularly difficult if you notice that students are posting pictures with their friends or at parties on social. At times, it may feel like everyone else is having an easier time making friends and has it all figured out. However, this often isn’t the case, and it’s important to not take things at face value. If you’re struggling to make friends, show yourself compassion and give yourself permission to take it one day at a time.

3. Ease your expectations

When looking for friends, it’s common to expect one person to have it all. However, it’s important to keep in mind one person simply can’t meet all your needs. Similarly, you can’t expect yourself to meet all of the needs of other people.

Instead of hunting for the ‘perfect’ friend, focus on cultivating a few different relationships that can support you in different ways. For instance, you may know someone who’s great to study with or watch sports with, while someone else may be better as a confidant. Managing expectations around what people can bring to a friendship (or relationship in general) can help you create a more robust social network that you can rely on for different things.

4. Work with anxiety

It's normal to feel nervous when meeting new people. Learning to work with and overcome anxiety is key to allowing ourselves to develop deeper relationships. If you experience physical anxiety or discomfort, practice grounding techniques such as reporting factual news about the present moment. In your head, you can state your name, age, today’s date, location and other details to bring you back to the moment.

If you struggle with anxious or worried thoughts, consider ways that you can acknowledge these thoughts without acting on them. One way to do this is to separate yourself from your thoughts through labeling. For instance, if you are feeling concerned that the other person does not like you, try labeling it as, “My thought is trying to tell me that the other person may not like me.” Separating yourself from your thoughts can be a good reminder that just because you're having the thought doesn’t make it true. Just be yourself and let yourself be seen.

5. Don’t underestimate small talk

While it can feel uncomfortable or awkward (especially if you’re on the shyer side or don’t know someone that well), it can also provide benefits in forming friendships. In fact, small talk plays a significant role in paving the way for more meaningful connections.

Whether we’re talking to a casual acquaintance or someone new, small talk can help us build up to more meaningful conversations and connections. For instance, asking someone about their weekend plans may help inform us about their hobbies or interests. These insights can help move the conversation forward. Take advantage of these moments to bond over common interests or learn more about someone by asking follow-up questions.

Small talk can also be beneficial for those of us who may feel out of practice. In many ways, it’s the perfect opportunity to practice conversation skills. Most people expect small talk to be awkward or challenging, so it’s the perfect time to test out subjects, questions and other strategies to get to know someone without the pressure of a formal conversation.

6. Take the pressure off

Social interactions can come with unexpected pressures. Here are a few techniques you can use to get to know people and reduce anxiety.

Make it a group thing.

If you’re nervous about asking someone to hang out solo, consider inviting them into a group activity instead. For instance, you can ask them to hang out with you and a few others, attend a social event together or simply join in on a group chat.

Take advantage of everyday conversations.

If you’re feeling nervous about getting to know someone, practice your conversation skills during everyday interactions. This can help you feel more comfortable making conversation (and keeping the conversation going). For instance, it may be helpful to practice with a cashier or customer service representative. Ask them questions about their day and allow yourself to briefly connect. As you build up confidence, you can start engaging in more in-depth conversations with those you’re interested in meeting or becoming friends with.

Be mindful of self-disclosure.

Relationships often happen in stages. The information you share about yourself may look different at the beginning of a relationship versus when you’ve become close friends. It’s important to know that getting into nitty-gritty details too soon can be overwhelming for some people. When disclosing things about yourself, practice doing so skillfully by keeping your level of disclosure close to that of the other person. For instance, if they share information about the sports they played in high school, you can relate to them with similar details about yourself. This can help relieve nervousness about how much you should be sharing.

There’s an app for that.

Not all relationships happen naturally in person, and that’s okay. Apps can be a great tool to help you talk and get to know people in a low-pressure setting. Bumble BFF can help you find platonic connections, whether you’re looking for a workout buddy, roommate or new best friend. Patook allows you to make platonic connections with people nearby who share common interests (no flirting allowed). Finally, MeetUp is a free service that organizes online groups that host in-person events for people based on location, hobbies, causes and more. They also allow you to start groups of your own!

7. Connect with support resources

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

Interpersonal process groups

Counseling and Psychiatric Services (CAPS) offers free therapy groups to help students practice interpersonal skills, learn strategies for connecting with others and find support. Undergraduate- and graduate-specific groups are available.

Anxiety Toolbox

Do you feel anxious about making new friends or meeting people? Counseling and Psychiatric Services (CAPS) offers a free two-part workshop to help students practice life-long skills for managing and reducing anxiety.

Skills for Thriving

Are you feeling stuck in old habits or struggling to make changes in your life? Counseling and Psychiatric Services (CAPS) offers a free workshop to help students build new habits, try new things and create meaningful change in their lives.

Peer Wellness Coaching

Sometimes the best advice comes from students who know exactly what you’re going through. Make an appointment to meet with a trained peer wellness coach to talk about relationships, academics, self-care, goals and more for free.

Center for Inclusion and Social Change (CISC)

CISC supports all students in the exploration of their identities and creates a welcoming and inclusive space on campus that provides academic and personal growth.

International Student and Scholar Services (ISSS)

ISSS is available to help international students through mentor programs, events, activities and community.

AcademicLiveCare

Want to talk to a counselor? All students can schedule free appointments with therapists online through AcademicLiveCare to discuss concerns related to anxiety, depression, relationships and more.

Collegiate Recovery Community (��ֱ��CRC)

If you’re currently in recovery, interested in recovery or are a recovery ally, the ��ֱ��CRC is a great place to get connected with others through free meetings, events and activities.

Center for Student Involvement (CSI)

Meeting people out of the blue can be difficult. That’s why CSI provides opportunities for students to connect through clubs, organizations and social events.

Making friends in college can be more challenging than it was when you were younger. Here are some tips you can follow if you are struggling to find friends on campus.

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The ultimate wellness checklist for college students

Anonymous — Thu, 18 Jan 2024 21:04:43 +0000

The ultimate wellness checklist for college students Anonymous (not verified) Thu, 01/18/2024 - 14:04

College represents an intermediary step between adolescence and full-blown adulthood. That makes it a great time to learn about your health and set yourself up for long-term success.

Here is a comprehensive checklist you can use to help you thrive in college and beyond.

Complete your health requirements

All new students and transfer students need to complete the following requirements:

Immunization records and questionnaire
Personal health inventory (WellCheck)
Health insurance

Students should try to complete these requirements as soon as possible. Failure to complete all of your health requirements by Sept. 15, 2024 can result in fees or an inability to register for spring classes.

Complete your health requirements

Transfer your prescriptions

Did you know that ��ֱ�� Boulder has a full-service pharmacy available right here on campus? If you’re currently taking prescription medications, we recommend transferring your prescriptions to the Apothecary Pharmacy. This will allow you to fill, refill and request prescriptions for pickup at Wardenburg Health Center on central campus.

To transfer your prescriptions, you’ll need to complete the following steps:

Fill out a “New User Form” online
Provide a copy of your medical and/or prescription insurance card
Fill out a “Prescription Transfer Request Form” online

Start transferring your prescriptions

Review your health history

Knowing about your personal and family health history is important, especially as you start to make appointments and visit healthcare providers on your own. Take some time to review important health information before your first appointment. You may need to call on family members to fill in the details. Here are a few things to include in your review:

Medications (doses, frequency, why they are taken, etc.)
Allergies (e.g., medications, foods, reactions, etc.)
Significant family medical history (e.g., cancer, asthma, diabetes, etc.)
Personal medical history (e.g., diagnoses, conditions, surgical history, etc.)
Vaccination history (e.g., types, dates administered, additional doses required, etc.)

You can also use this free, printable personal health information form to review health topics. Be sure to save this form somewhere secure that you can also easily access if you need to schedule a healthcare appointment or meet with a provider.

Want to keep this information handy? Consider keeping a note on your phone or saving a copy of your health information form in a place you can easily access during appointments (e.g., in a Google Drive or as a photo on your phone).

Download a free health history form

Protect yourself against preventable diseases

College campuses represent an ideal place for diseases to spread. While ��ֱ�� requires students to meet certain vaccination requirements, there are additional immunizations that we strongly recommend for all students, even if they’re not required.

Here are a few important immunizations that you can receive at Medical Services to help protect yourself in college and beyond:

Meningitis: Meningitis is a serious illness that can infect the brain, spinal cord and blood. This infection can cause lifelong disability or death if untreated. ��ֱ�� requires all students under the age of 23 living in campus-operated housing to receive the MenACWY meningitis vaccine. However, all students living in tight quarters on and off campus are also at risk, as this disease can be spread through saliva when an infected person coughs, shares utensils, borrows someone’s lip products or is in close contact with others. Protect yourself and your roommates by getting the MenACWY and Meningitis B vaccines.
HPV: Human papillomavirus (HPV) is a serious virus that can lead to long-term health effects, including genital warts and cervical cancer. This virus is considered a sexually transmitted infection (STI) and is spread through skin-to-skin contact and intercourse, including oral, anal and vaginal sex. It is one of the most common STIs in the world, and college students are at an increased risk of contracting or spreading HPV through unprotected sex.
COVID-19: While the height of the pandemic is over, we still recommend that students receive an annual COVID-19 vaccine. Getting a booster shot can help you avoid serious illness that may cause you to miss work or classes.
Flu: Like COVID-19, the flu can spread rapidly on college campuses, especially for those living and studying in close quarters. It’s important to know that the flu virus mutates every year, which is why annual flu vaccines are critical in preventing the spread. All ��ֱ�� Boulder students are eligible for a free flu shot from Medical Services during flu season.

Schedule a vaccination appointment

Learn about health insurance basics

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

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

Learn how to use your health insurance

Register with Disability Services if you need accommodations

Disability Services provides reasonable housing, dining and academic accommodations for students with disabilities. Some examples of disabilities by category include, but are not limited to:

Learning disabilities and/or ADHD
Mental health conditions (e.g., anxiety, depression, bipolar disorder, etc.)
Chronic health conditions (e.g., diabetes, Crohn’s, cancer, etc.)
Deafness and hearing loss
Blindness and low vision

If you have a disability and need accommodations, we recommend that you register with Disability Services as soon as possible. Disability Services can also support students with temporary medical conditions like a broken wrist or concussion. If you have any questions or if you’re unsure if you qualify for accommodations, you can reach out to dsinfo@colorado.edu for assistance.

Learn more about Disability Services

Create a safer sex plan

Sex is something we hear a lot about in college. Whether you're in a committed relationship or considering exploring sex for the first time, you’ll want to take some precautions to help keep you and your partner safe. Here are a few topics to review (preferably before you have sex).

Dating advice

You might want to date to get to know new people, start a relationship or casually hang out. It’s also okay if you’re not looking to date or hook up. If you are interested in engaging in romantic or casual relationships during your time here at ��ֱ��, here are some tips for making dating fun and meaningful.

Unprotected sex

In the heat of the moment, practicing safer sex habits might not be the first thing on your mind. Here are some things to do after having unprotected sex to help address sexually transmitted infections (STIs), prevent unexpected pregnancy, cure urinary tract infections and prepare for next time.

Sexual assault prevention

Sexual assault and violence can have lasting impacts on individuals and communities. Learn more about consent, defining sexual assault, prevention tactics and support services.

Lean into support systems

There will be plenty of opportunities to reconnect with friends, meet new people and get involved on campus. However, it’s important to remember that it’s okay if things don’t fall into place right away. Making friends and building meaningful connections can take time and effort.

If you’re struggling or feel like you need additional support, lean into your support system by reaching out to your friends, family or loved ones back home. Peer Wellness Coaching is a free service that’s also available to help you navigate relationships, manage stress and learn about additional resources. The best part? Peer wellness coaches are ��ֱ�� Boulder students, so they know what it’s like to go through the motions of college.

You can also join Counseling and Psychiatric Services (CAPS) for free interpersonal therapy groups. These ongoing group counseling sessions focus on relationship-building, interpersonal skills, feedback and strategies to feel more connected with others.

Make time for movement

Oftentimes, when we think of movement, we automatically associate it with a sweat-inducing workout at the gym. However, movement can take many forms, and there is no one-size-fits-all approach. In fact, all types of movement are beneficial for our bodies and minds.

Building a healthy relationship with movement and participating in joyful movement are an important part of life-long health. Recreation Services offers a variety of recreational opportunities and is a great place to meet people, build community and relieve stress.

Check out our campus fitness guide

Learn about balanced nutrition

Figuring out how to plan meals, grocery shop and eat a balanced diet without hands-on guidance from our families can be challenging. Nutrition Services offers free nutrition clinics at Wardenburg or online. These clinics allow students to meet with a registered dietitian nutritionist (RDN) to discuss a variety of nutrition topics or concerns, including fueling for physical activity, chronic disease prevention, intuitive eating and more. In-depth nutrition counseling services are also available by appointment through the Physical Therapy and Integrative Care (PTIC) office at Wardenburg.

Check out nutrition services on campus

Treat yourself

Stress can cause tension, which can be draining on our bodies, especially over time. If you are feeling stressed, treating yourself to a massage or acupuncture session can help. Students can schedule appointments at the Physical Therapy and Integrative Care (PTIC) office within Wardenburg Health Center. You can even get discounted massages from massage therapy trainees.

Learn more about PTIC services

Familiarize yourself with resources

Knowing where to go for additional information and support is an important part of managing your health. Here are just a few of the resources available to students at ��ֱ��.

Mental health resources

Counseling and Psychiatric Services (CAPS)

CAPS provides mental health services for all undergraduate and graduate students, including:

Workshops
Drop-in consultations
Drop-in appointments
Therapy groups
Brief individual therapy
24/7 crisis support

AcademicLiveCare

AcademicLiveCare provides access to free online counseling, psychiatry, nutrition and medical appointments. Students can access all AcademicLiveCare services for free, regardless of their health insurance plan or coverage. Please note: This program does not provide emergency or crisis services.

WellTrack Boost

WellTrack Boost provides guided self-help resources to help individuals manage symptoms related to stress, anxiety and depression. This app includes clinically supported, CBT-based tools that you can complete at your own pace. This is a great option for those who want additional support outside of counseling or who want to take a more self-directed approach.

Behavioral Health

Medical Services has partnered with Counseling and Psychiatric Services (CAPS) to provide mental and behavioral health services during appointments. Behavioral health staff can support students by evaluating mental health needs, providing compassionate care and referring students to individualized resources.

Office of Victim Assistance

OVA provides free and confidential information, consultation, support, advocacy and short-term, trauma-focused counseling services for undergraduate and graduate students who have experienced or witnessed a traumatic, disturbing or life-altering event.

Collegiate Recovery Community (��ֱ��CRC)

The ��ֱ��CRC 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.

Physical health resources

Medical Services

Medical Services provides a variety of healthcare services for students, including:

Primary care
Sexual and reproductive health
Nutrition
Physical therapy
Massage
Acupuncture
Travel clinic
... and more

Free wellness supplies

Students can access free wellness supplies on campus at Wardenburg or through the Buff Box program (limited to residence hall students). You can pick up or order things like:

Safer sex supplies
Naloxone and fentanyl test strips
Cold care supplies
Self-care supplies
... and more

Recreation

The Rec Center offers a variety of recreational opportunities for students, including facilities, classes, programs, trips and more. They strive to create an inclusive environment where all identities and abilities are welcome to thrive, connect and recreate.

FitWell Suite

The FitWell Suite offers a variety of services to help you lead a healthy, active lifestyle, including nutrition clinics, flu shots, physical therapy, massage, injury care and more. All services are available to Rec Center members and day pass holders unless specified otherwise.

Pharmacy

Wardenburg Health Center is equipped with a full-service pharmacy that can fill prescriptions and provide over-the-counter remedies like vitamins, allergy medications, menstrual supplies, suncare, food and beverages, pain relief and much more.

AcademicLiveCare

More wellness resources

Peer Wellness Coaching

Peer wellness coaches are trained students who listen and work one-on-one with their fellow Buffs to set wellness goals, connect with resources and learn valuable skills. Peer wellness coaches can provide support for a variety of health areas, including sleep, stress, relationships, finances, academics, careers, self-image, time management and more.

Wellness events

Health and Wellness Services offers a wide variety of free events on campus. These events cover topics like self-care, nutrition, stress management, recreation, mental health, sleep and more.

Student Support and Case Management (SSCM)

The severity of a student’s distress may be unclear, or you may be concerned about a student and don’t know how to move forward. If this is the case, you can refer students to SSCM. SSCM case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship and coaching them toward self-advocacy.

Nap pods

Need to take a nap on campus? Wardenburg and the Rec Center are both equipped with relaxation stations. These stations have several nap pods that can help you rest and reset during your busy days.

Naloxone

Health Promotion provides free naloxone and fentanyl test strips to students at their main office in Wardenburg or through their Buff Box program (exclusive to residence hall students).

College is a great time to learn about your health and set yourself up for long-term success. Check out this comprehensive checklist of activities to help you thrive in college and beyond.

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Must-try tips for setting (and accomplishing) your goals this year

Anonymous — Thu, 04 Jan 2024 17:35:34 +0000

Must-try tips for setting (and accomplishing) your goals this year Anonymous (not verified) Thu, 01/04/2024 - 10:35

Do you have goals you’d like to accomplish this year?

No matter what you’d like to achieve, goals can play an important role in our lives. Over time, you may set different goals for your education, career, wellness, family or other important areas of your life.

Setting goals can also help you articulate the things that are most important to you and help you develop your strengths. Here are a few tips and tricks to help you set up successful goals for 2024.

Choosing the right goals for you

Start small

Sometimes, when we try to tackle large goals or too many goals all at once, it can feel overwhelming. Set yourself up for success by focusing on one smaller goal that you can accomplish before tackling another. It can also be helpful to start with goals that you know you can accomplish. Starting these types of goals can help you build confidence in your abilities and help you form long-term habits.

Here are a few examples of small goals that can help you build toward larger ones:

Academics

Use a planner to track deadlines, assignments and tests
Schedule study sessions in advance
Visit office hours regularly
Reach out to resources (e.g. tutoring, libraries, etc.)

Work

Set a time limit for checking emails
Use a planner to track deadlines and milestones
Talk with your supervisor about your goals
Turn notifications off at night (e.g. Outlook, Teams)

Physical health

Identify activities you might enjoy long term
Schedule 15-20 minutes/day for movement
Carry a reusable water bottle to stay hydrated
Try new recipes that include a variety of food groups

Finances

Review your current spending habits
Find areas where you can reduce spending
Pick a reasonable amount to save each month (e.g. $10-50)
Schedule automatic transfers into your savings account

Identify your strengths (and potential challenges)

As you start narrowing down your goals, it can be helpful to think about your current habits, strengths and the things that may have prevented you from achieving your goals in the past.

For instance, if you’re not a morning person, it may be difficult to start jogging in the early mornings before class or work. Being honest with yourself will help you identify barriers and find ways to overcome them. In this case, it may be easier to jog in the afternoon between classes or in the evening before dinner.

Creating goals around habits or routines you already have in place will help you accomplish them with fewer setbacks. It can also be helpful to think through your strengths and ways you can access support to overcome obstacles.

Staying on track

Recruit a support system

It can be hard to stay motivated, especially if our goals span a longer period of time. When we get discouraged or feel like we’re not making progress, it can help to have a support system in place to keep us on track. Think about the people in your life who can encourage, motivate or hold you accountable. Recruit them to be part of your support system and lean on them when you’re in need of encouragement. Spending time with people who are supportive of our goals and are willing to help us overcome challenges can make all the difference.

Use the SMART method

Sometimes we may find that the goals we set are too general or unrealistic. Setting SMART goals can help us set more specific and meaningful goals. Here are some things to consider when setting SMART goals:

Specific

Narrow down your goals to something clear and specific.

Ask yourself: What am I specifically trying to accomplish?

Measurable

Quantify your goal, so you can keep track of your progress.

Ask yourself: How will I know when I’ve made progress or reached my goal?

Attainable

Make sure your goals are realistic and within your control.

Ask yourself: How confident am I that I can achieve this goal? Is it something I can influence or control?

Relevant

Choose a goal that feels worthwhile, matches your efforts and sets you up for success long-term.

Ask yourself: Why do I want to achieve this goal?

Timely

Goals should be time-bound with a start and end date in mind to keep you on track.

Ask yourself: What can I accomplish in six months, six weeks, today, etc.?

Things to remember along the way

Remember your ‘why’

What is motivating you to set and achieve a specific goal?

Take some time to think through ‘why’ you’ve set out to accomplish your goals. Is it something that you’re personally invested in? Or is it driven by expectations or outside pressures? Choosing goals that you care about increases the likelihood of success, and focusing on the reasons behind them can help you stay motivated, especially in the face of setbacks or obstacles. If you feel like you’re struggling, revisit your why.

Practice flexibility

While being specific can help us set meaningful goals, it’s also important to allow ourselves to change course and practice flexibility. In some cases, we may find that our initial goals aren’t a good fit or have become difficult to maintain.

Sometimes this happens because the original goals we set for ourselves aren’t as realistic as we thought they would be. Other times, we may encounter setbacks that make it difficult to move forward or make progress.

Remember to check in with yourself and reassess your goals regularly. Evaluating your progress and making adjustments as needed can help avoid overextending yourself or feeling burnt out.

FUN goals

If you are struggling to achieve or maintain your goals, try to keep these things in mind to create “FUN” goals:

F: Flexibility

Life happens, things change. Allow your goals to shift with the seasons of life. For instance, if you get sick this year, it may not be reasonable to expect yourself to go to the gym everyday while you’re ill. The same concept applies to your mental health, physical health and individual circumstances.

U: Uplifting

Setting goals for yourself shouldn’t be a punishment. In fact, it is often helpful to focus on the things you want to add to your life, rather than the things you want to subtract from your life. For example, if you want to eat healthier, it may be more helpful to add fruits and veggies to your meals as opposed to subtracting food groups from your diet.

N: Numberless

New year goals often revolve around specific numbers. While this can be helpful when setting SMART goals, it’s important to keep in mind that numbers aren’t everything. For instance, it’s unlikely that your life will radically change because of the number you see on the scale or the number of books you read this year.

Celebrate small successes

Achieving our goals can give us a strong sense of accomplishment. However, if we only focus on the end result, we may miss out on important milestones along the way. In fact, it’s important to recognize and reward smaller successes on the way to larger achievements. This can help keep us motivated and celebrate our progress.

Think through some milestones you may reach while working toward a larger goal. After you achieve each of your milestones, reward yourself with a feel-good activity. For instance, you could treat yourself to a fancy coffee, enjoy a celebratory dinner with friends, relax with an at-home spa day or make plans to do something you’ve been looking forward to.

Reach out to support resources

You don’t have to do it alone. Support resources can help you set realistic goals, identify important steps along the way and stay on track if you feel overwhelmed. Here are a few support resources available on campus.

Resources for students

Peer Wellness Coaching

Meet one-on-one with a trained Peer Wellness Coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to manage stress, time management, academics, sleep, relationships and more.

Tutoring options

Are you looking to improve your academic standing semester? ��ֱ�� Boulder offers a wide variety of tutoring and learning resources to support you and your academic success. Some are specific to certain classes or departments or groups of students. Most are free while some require a fee.

Weekly programs

Health Promotion offers weekly programs to help you develop healthy habits, participate in self-care and take a break from academics. Programs are available throughout the week and are free to all ��ֱ�� Boulder students.

Counseling and Psychiatric Services (CAPS)

CAPS provides drop-in hours, consultations, screening appointments, groups and workshops to all ��ֱ�� students. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

Nutrition Services

Meet with a Registered Dietitian Nutritionist (RDN) for a variety of services, including nutrition assessments, food allergies or intolerances, sports nutrition, meal planning, disordered eating support and more.

Collegiate Recovery Community (��ֱ��CRC)

The ��ֱ��CRC provides community, support and connection for students in recovery or seeking recovery from a wide range of behaviors. They host weekly support meetings and offer recovery coaching for all ��ֱ�� students.

Personal training services

The Rec Center’s nationally certified personal trainers can help provide motivation, education, guidance and instruction to help you improve your overall fitness and achieve your goals. They are also here to support you through assessments that can help maximize your workout while minimizing risk of injury.

Resources for staff and faculty

Faculty and Staff Assistance Program (FSAP)

FSAP provides free mental health services for all ��ֱ�� Boulder staff and faculty, including brief individual or couples counseling, community referrals, workshops and support groups

Free employee group fitness classes

The Rec Center hosts a variety of free group fitness classes for staff and faculty twice per month. All levels are welcome, no membership required.

Healthy living workshops

The Faculty and Staff Assistance Program (FSAP) provides free workshops and support groups related to physical health and well-being.

Rec Center memberships

��ֱ�� employees, retirees and their spouses/dependents are eligible for a membership to the Rec Center. Staff and faculty can also get a $25 one-month trial membership that provides access to both campus facilities, locker rooms and free group fitness classes.

Collegiate Recovery Community (��ֱ��CRC)

WorkWell

WorkWell is a new initiative on campus that is dedicated to building and sustaining a culture and environment that supports the well-being of our employees through the awareness and utilization of programs, events, and services to foster a sense of belonging.

Do you have goals you’d like to accomplish this year? Here are a few tips and tricks to help you set up successful goals for 2024.

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8 free wellness activities to try before you graduate

Anonymous — Fri, 08 Sep 2023 16:59:01 +0000

8 free wellness activities to try before you graduate Anonymous (not verified) Fri, 09/08/2023 - 10:59

One of the best things about college is that you have access to a TON of free resources, activities and support.

Be sure to take advantage of these ten free wellness activities before you graduate.

1. Sign up for a free nutrition consultation

Meet with a registered dietitian nutritionist (RDN) for a free consultation to answer your general nutrition questions, and discuss things like eating habits, meal planning, sports nutrition, lifestyle changes and more. Sessions are available at the Nutrition Resource Clinic in the Main Student Recreation Center on campus.

If you have private health insurance, you can attend up to two consultation sessions for free each semester. Students with the ��ֱ�� Boulder Anthem Gold Student Health Insurance Plan (SHIP) can access additional nutrition counseling services for free.

Learn more about nutrition services

2. Get free, same day mental health support

Counseling and Psychiatric Services (CAPS) offers a wide variety of same-day support, including:

Drop-in screenings: Stop by the CAPS office in the C4C (N352) during drop-in hours to speak with one of their counselors for free. They’ll be able to connect you with a variety of mental health services on and off campus.
Let’s Talk: Need to talk through something? Join CAPS at a variety of campus locations for a free, informal conversation. All Let’s Talk sessions are confidential and you can attend as many as you’d like throughout the semester.
Workshops: CAPS workshops are a great free way to learn how to manage stress and anxiety, learn about mindfulness, practice meditation and address topics like climate change.
Groups: Are you looking to improve your social skills or learn how to cope with a specific concern? Consider joining one of the many free therapy groups CAPS offers.

Learn more about CAPS

3. Take a snooze in a nap pod

Feeling groggy or tired between classes?

Stop by one of the Relaxation Stations on campus . Each location has two nap pods that will lull you to sleep with a comfortable cushioned seat, customized sleep playlists and a gentle waking sequence. No reservation required, just drop by.

Nap pod locations:

Main Student Recreation Center (main floor)
Wellness Suite in Wardenburg Health Center (3rd floor)
Norlin Library (1st floor)
Gemmill Engineering, Mathematics and Physics Library (basement)

Learn more about nap pods

4. Get moving at Free Friday Power Hour

Kickoff the weekend with free group fitness classes at the Rec Center! Classes vary from week to week, so you’ll have plenty of opportunities to try something new or stick to what you love.

Free Friday Power Hour is open to all Rec Center members with an active Buff OneCard. No registration required.

Learn more about free classes

5. Reach your goals with Peer Wellness Coaching

Need help connecting with others on campus or meeting your academic goals?

Peer wellness coaches are fellow students who are available to help you identify your goals, connect with campus resources and take steps to achieving them! Coaching is available for free to all undergraduate and graduate students.

Topics include:

Finances
Academics
Relationships
Self-care
Time management
Careers
Sleep

Learn more about peer wellness coaches

6. Have fun with Inclusive Rec

The Rec offers free inclusive events to help students build an inclusive, welcoming and fun community on campus. They host a variety of activities throughout the semester for all identities, abilities and fitness levels.

Join them to meet new people, try something new or put yourself out there in a safe, non-judgmental atmosphere.

Learn more about Inclusive Recreation

7. Get ready to get busy

Looking to hookup with a new partner or crush?

Be sure to stop by the free condom bar to pick up a variety of safer sex supplies, like condoms, dental dams, lube and more. Supplies are located near the Sexual and Reporductive Health office on the first floor of Wardenburg Health Center. Students are welcome to take what they want, no questions asked.

Learn more about sexual health

8. Boost your resume

Looking to stand out on job applications?

Health and Wellness Services provides a number of free training opportunities for students to build and practice new skills related to health and wellness topics.

You can even earn a non-degree certificate by attending five training sessions as part of the Well��ֱ�� series.

Learn more about trainings

One of the best things about college is that you have access to a ton of free resources, activities and support. Be sure to take advantage of these free wellness activities before you graduate.

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3 ways to tell if your self-care plan is actually working

Anonymous — Wed, 19 Jul 2023 06:00:00 +0000

3 ways to tell if your self-care plan is actually working Anonymous (not verified) Wed, 07/19/2023 - 00:00

It seems like everyone is talking about self-care these days, and the conflicting messages can be confusing. Are you really supposed to buy a specific product or commit to completing a certain activity every day in order to stay on top of your self-care?

The truth is that self-care is a highly personal experience. Activities that benefit you mentally and physically may not be the same ones your friends, colleagues, partners or influencers engage in. The challenge with this is that it can be hard to know what self-care really looks like for you, especially if everyone is doing something different.

Here are some ways to tell if your self-care plan is actually working for you (and what to do if it’s not).

1. Where does it fall on the ‘fun scale’?

Okay, yes, we can all admit that self-care isn’t always fun. Essential care tasks like bathing, grocery shopping or brushing your teeth probably don’t get you excited. It’s still important to make these tasks a priority. However, if you’ve nailed the basics and are looking to incorporate additional activities, using the ‘fun scale’ can be helpful.

Here’s how it works:

The ‘fun scale’ is a continuum that can help you gauge how much enjoyment or benefit you get out of certain activities or actions.

Type 1: Type one fun applies to activities that you enjoy in the present moment, such as going on a pleasant walk or hike, eating a satisfying meal or spending time with friends. These are the types of activities you enjoy while you’re actively doing them and create fond memories after they’re completed.
Type 2: Type two fun encompasses activities that may feel challenging or unpleasant in the moment, but you’ll still look back on the experience and feel rewarded. These types of activities can include a difficult hike or workout class, engaging in counseling services or training for a race.
Type 3: Type three fun typically applies to things that are unpleasant or challenging in the moment, and they don’t make you feel better or accomplished after the fact either. This can include type one and type two activities that have gone awry as well as other subjective experiences. These activities don’t serve you as well when compared to type one or type two fun. If you find yourself engaging in type three “self-care”, it may be time to reevaluate your plan.

Taking a second to think through your self-care activities and categorize them based on this scale can help you determine if they are actually benefiting you. Spending too much time on things that don’t make you feel good or help you recharge can leave you feeling drained or defeated, which isn’t a great way to practice self-care.

It’s also important to consider what is motivating you to participate in certain activities. Do you go to the gym because it genuinely makes you feel better? Or do you go because you feel pressured to look a certain way? If you find that you’re mostly relying on external motivators like positive feedback, external validation, diet culture or ‘wellness ideals’, you’re probably not getting the most out of your self-care activities. Instead, try to focus on activities that you actually want to do and enjoy doing (even if you don’t feel that way until after the fact).

2. Are you obsessed with productivity or ‘optimizing’ your life?

Self-care is often marketed as a way to become the ‘absolute best version of yourself’ or to streamline an otherwise hectic schedule or lifestyle. If you enjoy things like bullet journaling or habit worksheets to stay on track, that’s great! Similarly, if you enjoy ordering meal kits to help save time while meal prepping, go for it!

However, obsessing over whether or not you are ‘optimizing’ your life or becoming the ‘best’ or ‘most productive’ version of yourself can take a toll. In some cases, you may use efficiency and betterment as a coping mechanism, which can distract you from the real purpose of self-care.

Instead of seeking out the next best productivity or life-enhancing solution, try to focus on skills and tools you already have. Prioritizing and practicing healthy coping skills and meaningful self-care activities can help you grow, reduce stress and feel better longer term. This is especially true if you find that the initial excitement for a new habit or product wears off easily.

3. Does it make you feel guilty?

Ideally, self-care should never make you feel guilty or ashamed. If you beat yourself up about skipping the gym or eating ‘junk food’ on a particularly rough day, it may be time to reevaluate your self-care plan.

Keep in mind that we all face a variety of expectations, challenges and pressures related to academic success, work, internships, relationships and more. If you try to dedicate 100% of yourself to all of them all the time, you’ll likely burn yourself out. Similarly, if you fall short of high expectations, which are often subjective, you may feel guilty or like you’re doing something wrong.

That’s why it’s important to tailor your self-care plan to fit your life right now and allow for flexibility. Not only do your needs change day-to-day, but you also may not be able to meet every demand that life throws at you.

Remind yourself that self-care doesn’t refer to any one thing. It’s not as simple as meditating for 15 minutes or going for a walk (though these activities can certainly be beneficial). Instead, try to think of self-care as the sum of all its parts. Self-care is a culmination of decisions that you make related to how you spend your time, what you put your energy towards and how you try to take care of yourself.

When you look at self-care this way, you may realize that you don’t actually need to go for a jog or journal or meditate every single day. In fact, you may find it’s more beneficial to simply reduce your time on social media, divvy up household responsibilities or avoid overcommitting to social events. Reflecting and refocusing on the activities that will benefit you most in terms of your time and energy can actually help you create more space for yourself and the things you genuinely enjoy (hello, type one fun).

Check out these resources

Student workshops

Students can attend free virtual workshops throughout the year to learn skills related to anxiety and stress, mindfulness, self-care and more.

Available to: students

Staff workshops

Staff and faculty can join a variety of wellness workshops to improve their relationships, physical activity, mindfulness, mental health and more. All workshops are free to attend.

Available to: staff and faculty

Welcome Wednesdays

Students, staff and faculty can access the Rec Center for free with their Buff OneCard every Wednesday from June 7 through August 2.

This offer only includes access to the Rec Center and workout areas. No programs or classes are included. Guests and visitors must pay a daily use fee of $10.

Available to: all Buff OneCard holders

WellTrack Boost

Students can download the WellTrack Boost app for free with their ��ֱ�� email. This app gives you access to a variety of tools, including wellness assessments, self-help therapy, mood tracking, mindfulness exercises and much more!

Available to: students

Faculty and Staff Assistance Program (FSAP)

FSAP connects staff and faculty with licensed mental health counselors for short-term counseling, drop-in sessions, family counseling and more. All services are free and employees do not need to take PTO or sick time to utilize FSAP services.

Available to: staff and faculty

Health Promotion

Health Promotion for a variety of free activities and workshops on campus during the fall and spring! They’ll help you improve your mindfulness, take a break from your classes and learn techniques you can use at school, work and home.

Available for: students, staff and faculty

Healthy Buffs LLC

If you’re planning to live on campus in the fall, consider applying for the Healthy Buffs Living Learning Community (LLC) in Stearns West. Living in this community group will allow you to have access to free yoga and fitness classes, workshops, mindfulness workshops, drop-in counseling, peer coaching, free acupuncture, nutrition counseling and more!

Available for: students

It can be hard to know what self-care is supposed to look like. Here are some ways to tell if your self-care plan is actually working for you (and what to do if it’s not).

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12 free apps to help you make the most of this year

Anonymous — Fri, 02 Sep 2022 06:00:00 +0000

12 free apps to help you make the most of this year Anonymous (not verified) Fri, 09/02/2022 - 00:00

Having a variety of self-care tools at your fingertips can help you improve your finances, relationships, mental health or overall well-being.

That’s why we’ve compiled a comprehensive list of apps that can help you make the most of this year. While these apps aren’t a substitute for professional help, they can help support you and your goals year round.

Tips for using apps

If you see an app that sounds like a good fit, try it out for a couple weeks before downloading another or giving up on it entirely. It can take time to build new habits and no app will be the perfect solution for everything. Ready to get started?

Lifestyle

Whether you’re looking to pick up new hobbies, improve your finances or be more active, there are plenty of apps available to support your goals.

Here are some apps to try:

Finances: Mint

This app helps you keep track of all your accounts, spending and budgets in one place. It even lets you set goals and spending limits to help you stay on track with your finances.

Get the app:

Apple App Store

Google Play Store

Friendships: Patook

Looking to make new friends? Patook is a free app that lets you swipe right on potential new friends. It operates similarly to dating apps but comes with one big caveat: platonic friendships only, no flirting allowed.

Get the app:

Apple App Store

Google Play Store

Food: Nourishly

This app allows you to track your hunger, activity, sleep, feelings and more to help you identify patterns and build a more positive relationship with your body and food. You can also set goals and milestones based on your own needs.

Get the app:

Apple App Store

Google Play Store

Physical activity: Jefit

This all-in-one workout tracking app provides customizable routines, video instructions for a variety of exercises and tools to help you track your progress over time.

Get the app:

Apple App Store

Google Play Store

Sexual health: Roo

While not technically an app, Roo is a free, private online chatbot that allows you to ask questions about sexual health, relationships, bodies and more. Roo is backed by professional health educators, so you know the answers you get are the real deal.

Get started:

Chat with Roo

Mindfulness and meditation

Practicing mindfulness or meditation can help us improve a variety of areas in our lives, including stress, sleep, focus, relationships and more.

Here are some apps to try:

Healthy Minds Program

This research-backed app helps you train your mind through meditation and podcast-style lessons to develop skills that can help you gain focus, reduce stress and maintain positive social connections.

Get the app:

Apple App Store

Google Play Store

Smiling Mind

Practice quick meditation and mindfulness exercises for stress, sleep, focus, relationships, sport performance, mindful eating or more. This app also covers the fundamentals if you’re new to meditation or mindfulness practices.

Get the app:

Apple App Store

Google Play Store

Insight Timer

This app offers the world’s largest library of free guided meditations that are focused around different topic areas, including sleep, anxiety, relationships, stress and more.

Get the app:

Download via SMS

Self-help

Learning to evaluate our thoughts and how they impact our behavior can help us develop a greater sense of confidence in our abilities when facing difficult situations.

Here are some apps to try if you struggle with negative thoughts or general mental health concerns:

WellTrack

(Currently only available for ��ֱ�� Boulder students)

WellTrack is designed to help you understand your mental health and provide you with the help that you need right now. WellTrack is a suite of online tools and courses that uses aspects of Cognitive Behavioral Therapy (CBT) to help you identify, understand and address concerns and issues you may be facing. Simply sign in using your ��ֱ�� Boulder IdentiKey.

Get the app:

Apple App Store

Google Play Store

Bearable

Have you ever wondered how your mood is impacted by different activities or habits? This app allows you to track your mood and symptoms alongside activities like sleep, medication, exercise and more to provide insights about what makes you feel better (and what doesn’t).

Get the app:

Apple App Store

Google Play Store

MindShift

This app uses Cognitive Behavioral Therapy (CBT) strategies to help you manage anxiety, challenge your beliefs, face your fears and build confidence in yourself. It can also help you tackle worries, perfectionism, social anxiety and more.

Get the app:

Apple App Store

Google Play Store

Calm Harm

This private, password protected app is designed to help you resist or manage self-harm urges. It can also help you track your progress and work through quick coping techniques and strategies.

Get the app:

Apple App Store

Google Play Store

*Please note: These apps are not a substitute for professional help or therapy.

Campus resources

Did you know that there are a number of free ��ֱ�� Boulder apps to help you navigate your dining options, get into the Rec Center and find things to do around town?

Check them out!

For additional information or support, check out these resources on campus.

Let’s Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

Peer Wellness Coaching

Workshops

Counseling and Psychiatric Services (CAPS) provides free virtual workshops to support all ��ֱ�� Boulder students. Workshops cover a variety of topics and can help you develop coping skills to manage stress, anxiety, painful emotions and more.

Weekly programs

Health and Wellness Services offers weekly programs to help you develop healthy habits, participate in self-care and take a break from academics. Programs are available throughout the week and are free to all ��ֱ�� Boulder students.

Collegiate Recovery Community (��ֱ��CRC)

The ��ֱ��CRC provides community, support and connection for students in recovery or seeking recovery from a wide range of behaviors. They will be hosting virtual recovery and support meetings weekly throughout winter break.

Disability Services

Disability Services is dedicated to providing students with disabilities an equal opportunity to participate in university programs, courses and activities through reasonable accommodations and services.

Adventure Resource Center

The Outdoor Pursuit's Adventure Resource Center (ARC) is available to help you plan your next adventure, big or small. The ARC provides a welcoming space where you can plan a trip or get assistance and recommendations from knowledgeable staff.

Nutrition Services

Meet with a Registered Dietitian Nutritionist (RDN) for a variety of services, including nutrition assessments, food allergies or intolerances, sports nutrition, body composition analysis and more.

Food assistance

Feed the Stampede provides food assistance programs for the University of ��ֱ�� Boulder. They work to ensure students experiencing any level of food insecurity have the necessary knowledge, resources and access to enough food to meet their needs in an emergency or on-going basis.

Personal training services

Sexual and Reproductive Health

Medical Services offers sexual health exams for all gender identities and sexual orientations. They can also help you navigate birth control options, hormone therapy, emergency contraception, gynecological services, sexually transmitted infections, testing services and more.

Whether you're looking to improve your finances, relationships, mental health or well-being, here are some free apps to try this year.

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4 self-care questions to ask yourself

Anonymous — Mon, 22 Aug 2022 17:39:26 +0000

4 self-care questions to ask yourself Anonymous (not verified) Mon, 08/22/2022 - 11:39

Changes to our class schedules, living situations, daily routines and overall responsibilities can make it hard to pinpoint exactly where we need to prioritize our time or energy.

Here are a few questions to ask yourself to help you understand your relationship with self-care, what works for you right now and where to go from here.

What does self-care mean to you?

Over the past few years, self-care has transformed into a buzzword. While taking care of ourselves seems self-explanatory, self-care as a whole can feel abstract or difficult to achieve. Take some time to reflect on what self-care means to you and any assumptions you may have about what self-care looks like.

These questions can help you get started:

What activities or images come to mind when you think about self-care?
What feelings do you associate with self-care?
Do you have any hesitations about engaging in self-care?
Why is it important for you to engage in self-care?

What are some barriers to your self-care routine?

There are a number of barriers that can interfere with our efforts to engage in self-care. These include personal circumstances as well as structural factors that may be out of our control. Think through some of the barriers that may be impacting you.

Here are some common barriers to self-care and ways to overcome them:

Self-awareness

Many of us know how to take care of ourselves, but we may not always know what to prioritize or how to get started with self-care. You might not fully understand your needs or you may be used to pushing them aside to get things done. If this sounds familiar, it can take time to become more mindful and cultivate a deeper self-awareness around your needs. An easy way to check this is by looking inward: Can you identify your emotions or feelings easily? Can you identify the areas in your body where these emotions occur? If you struggle with this, consider taking a few minutes each day to do a body scan. This can be a great way to pause and become more attuned to listening to your body’s needs.

Lack of time

Chances are you have a lot on your plate right now. It’s normal to get caught up in our class assignments, to-do lists and obligations (both real and imagined). However, this can lead to increased distress as we attempt to get everything done. It’s important to remember that life isn’t just a list of tasks to complete. There will never come a time when there is nothing left to do and all the items on your list are finally checked off. Instead, try to acknowledge that life is always in motion. Whether you’ve completed your tasks for the day or not, take time to put the to-do list aside and focus on other things, like self-care. In fact, addressing our most basic needs can actually improve our ability to function in other areas of our life.

Guilt

Have you ever experienced that nagging, guilty voice in the back of your mind when you think about self-care? The truth is, self-care guilt is pretty common and it can creep up on us in a variety of ways. You may feel guilty because you see self-care as an indulgence, or you may feel obligated to say yes to others, or taking care of yourself may not always feel as productive or worthwhile as other tasks. Overcoming feelings of guilt may require you to rethink your assumptions about self-care or redefine some different areas in your life, so you can start making yourself more of a priority.

Unrealistic expectations

Self-care can feel like a lofty goal sometimes, especially if we have unrealistic expectations for what it is or what it can do for us. It’s important to remind ourselves that self-care is meant to be a sustainable practice that helps us to address our immediate and future needs. When we hold ourselves or our routine to unreasonable standards, it can be difficult to achieve any level of self-care. This is because we can become trapped in all-or-nothing cycles of thinking. For instance, if you commit to going to the Rec Center twice per week and you only make it once, you may tell yourself that self-care is too hard or that you just can’t do it. Instead, try to reframe your thinking and adjust your self-care plans to work for where you are in this moment of life. In this example, if working out multiple times a week feels unattainable, consider dialing back or changing up your plans to make it more manageable.

Community care

While self-care is important in promoting our health and well-being, it’s not the only type of care that matters. In fact, community care is equally important in order for us to live happy, healthy and full lives. But what’s the difference? Self-care focuses on the ways we take care of ourselves. Community care focuses on how communities and support systems care for each other. When it comes to taking care of our health and well-being, it’s okay to ask for help and acknowledge that we can’t always do it on our own. Take some time to reflect on what you need most right now or what activities you feel overwhelmed by. Is each item something that you can champion on your own or would it be more helpful to have some form of outside support? Understanding the limits of self-care and being able to seek out and accept forms of community support can help you avoid self-care burnout and lean into new or existing support systems in your life.

Structural barriers

Self-care can butt up against structural barriers that are out of our control, including social inequities, discrimination, financial barriers and limited access to resources or services. For instance, you may lack or have inadequate access to health services, food or other necessary goods, financial support or knowledge relevant to navigating complex systems. Overcoming these types of barriers can be challenging. It’s important to realize that you don’t have to do it alone. Sometimes the simplest (and hardest) way to get support is to ask for it. For instance, letting your professors know that you are struggling to secure housing or letting your healthcare provider know that you are struggling with mental health concerns can create opportunities to have important conversations and connect with additional support that you may not have had before.

What is working for you now?

Most of us already do a lot to take care of ourselves and engage in self-care, even if we don’t always recognize it in that way.

Take some time to think through all of the activities that help you take care of yourself that you already do on a regular basis. This could include practicing gratitude, reading for enjoyment, practicing a skill, taking time away from your electronic devices or work, catching up with friends and so much more. Write down all of the little (and big) things you do for yourself.

What gaps do you want to fill?

Now that you’ve identified the activities you already do for yourself, consider if there are any gaps you’d like to fill or activities you’d like to add to your daily, weekly or monthly routine.

Keep in mind that it can be difficult to add multiple activities all at once, so pace yourself and know that you can always revisit activities or adjust your plan as needed. Instead of trying to do it all, try to brainstorm and prioritize one or two things. Commit to a goal that’s feasible for you right now. Keeping a journal to track your mood or other changes over time can also provide great insights into how your self-care journey is progressing.

Get a free, printable self-care worksheet

Download a free copy of our self-care worksheet to guide you through each of these prompts. This can also be a great tool to use to track your progress and make changes as needed.

Download your free copy

Resources for students

There are support services available to help you practice self-care, learn about boundaries and take control of your well-being.

Counseling and Psychiatric Services (CAPS)

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

Workshops

Counseling and Psychiatric Services (CAPS) offers a variety of free weekly workshops to help students manage stress/anxiety, learn about healthy habits, meditate, navigate difficult conversations and more!

Peer Wellness Coaching

Peer Wellness Coaching is a free service available to ��ֱ�� students to help you set and achieve wellness goals. Coaches are trained in a number of topic areas, including finances, relationships, stress management, sleep, self-image, self-care and more.

Let’s Talk

Let’s Talk is a free service where ��ֱ�� Boulder students can check in via telehealth or in person for an informal and confidential consultation with a counselor. No appointment is necessary.

Weekly wellness programs

Join Health Promotion for weekly wellness programs to learn about college health topics, practice self-care, learn about campus resources and meet informally with peer educators.

Rec Center

If you’re looking for someone to help keep you motivated or create new healthier habits for yourself, the Rec Center can help! They offer a variety of services, including classes, workshops, personal and partner training, equipment rentals and more.

Nutrition Services

Want to learn more about nutrition this semester? Students can schedule a free consultation with a registered dietitian nutritionist (RDN) at Wardenburg or the Rec Center. Ongoing nutrition counseling is also available at Wardenburg.

Medical Services

Medical Services offers a wide range of services to help students stay healthy throughout college. You can schedule a yearly physical, learn about sexual and reproductive health, enjoy a massage, try out acupuncture, meet with a physical therapist, receive nutrition coaching and more right here on campus!

The start of a new semester can be exciting and challenging. Here are a few questions to ask yourself to help you understand your relationship with self-care, what works for you right now and where to go from here.

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3 ways to create lasting habits

Anonymous — Mon, 22 Aug 2022 16:19:25 +0000

3 ways to create lasting habits Anonymous (not verified) Mon, 08/22/2022 - 10:19

In many ways, our habits shape who we are. They can affect our attitudes, decisions, behaviors and overall health. Here are three ways you can create lasting habits this semester.

Temptation bundling

No matter how motivated we may feel or how much willpower we think we have, it can be hard to form new habits, especially if they aren’t all that ‘fun’. That’s where temptation bundling comes in. Temptation bundling involves pairing a pleasurable activity with a behavior that you probably should be doing but may be procrastinating. For instance, watching Netflix is more enjoyable, but you may feel like you should go for a walk instead.

How to start bundling:

In order to ‘bundle’ activities, you’ll need to make two lists:

Want list:

List all the things you want to be doing (playing games, listening to music, watching your favorite show, etc.)

Should list:

List all of the things you should accomplish (physical activity, catching up on a paper or project, doing household chores, etc.)

Treat this like a brain dump and list as many activities as you can in each list. Browse both sides and see if there are any activities or items you can easily ‘bundle’ together to make it more likely for you to complete one of your should items.

Here are some examples:

Only listen to audiobooks while at the gym or on walks.
Only watch Netflix (or Hulu or Amazon, you get the point) while folding laundry or picking up clutter in the living room.
Only go out for coffee if you walk there and back.
Only scroll through social media if you’re standing up (no more sitting on the couch).
Only listen to your favorite true crime podcast while catching up on overdue emails.

Remember that it’s important to pair something that gives you instant gratification with something that can feel more like a chore. Over time, this strategy will help you become more motivated to complete your should activities because they’re done in tandem with something you actually want to be doing and enjoy.

Confronting sabotaging thoughts

Do you ever feel super motivated to make changes and then find yourself questioning your decision a few days or weeks later? Oftentimes self-sabotaging thoughts are to blame. Self-sabotaging thoughts typically take the form of worst-case-scenario thinking, negative thoughts in general and negative self-talk. Calling out these thoughts and reframing them can help us stick with it when it comes to new habits and behaviors. Here’s how to get started:

1. Write down recent thoughts

Have you had a self-sabotaging thought recently? Get a piece of paper or open a fresh document on your computer to write them down.

Some examples include:

I am never going to finish this project on time.
Everyone else makes this seem so easy, I must be a failure.
I blew my budget this month and now everything is ruined.
I can’t believe I skipped the gym today.

2. Identify thought distortions

While it may be hard to look at your list, it’s important to take a moment to reflect on the self-sabotaging thoughts you’ve had recently and work to identify thought distortions among them.

Thought distortions include (but are not limited to):

All-or-nothing thinking

This type of thought distortion tends to fall within the ‘extremes’ with little or no room for ‘gray areas’. Something is either amazing or awful, perfection or a total failure, all or nothing.

Overgeneralization

This type of thought distortion involves overgeneralizing a specific situation or drawing conclusions based on a one-time event. For instance, if a student does poorly on a test, they may conclude that they are just bad at school.

Mind reading

This thought distortion occurs when we think we know what other people are thinking. For instance, you may think your friends are judging you for missing out on an important party or event, even though they never told you they felt that way.

Fortune-telling

Similar to mind reading, this thought distortion occurs when we try to predict the future without enough information or evidence. For instance, if you do not get selected for a particular job or promotion, you may assume that you’ll never get hired or promoted.

Labeling

This thought distortion happens when we reduce ourselves (or other people) to a single negative characteristic or descriptor. For instance, if you decide to sleep in instead of going on a morning hike you had planned, you may call yourself “lazy”.

3. Look for evidence

In what ways are these self-sabotaging thoughts true? In what ways are they false? While most self-sabotaging thoughts have a small amount of truth to them, it’s important to see that the evidence against them may be even more overwhelming. Take some time to dig deep and evaluate each thought.

This scenario can give you an idea of what this process looks like when you put the steps together:

Scenario: Alex recently committed to going for a morning run every weekday. After a weekend full of social events and activities, Alex was exhausted. They slept through their alarm two days in a row and didn’t make it out for a run on either day. Self-sabotaging thoughts crept up and Alex began to wonder if they had ruined their routine.

Sabotaging thought:

I can’t believe I missed my runs two days in a row. I’m such a failure.

Thought distortions:

Labeling: Alex labeled themselves as a failure.
All-or-nothing: Alex only missed out on two morning runs, but still considered themselves to be a failure.

Evidence in support of the thought:

Alex didn’t go for a run as planned.

Evidence against the thought:

Alex has kept up their routine every weekday until now for the past month.
They can run farther and faster than they could last month.
Rest is important for recovery, so it’s okay to take a couple of days off.
Alex can always go on a walk at lunch or after dinner if they want to get out.

Rewarding yourself

Rewarding yourself can be a great way to keep your motivation up and build healthy habits. It’s important to know that rewarding yourself every time you do something may not be the best approach. When we get rewarded too often, we don’t always internalize the actions we’re taking. Sometimes, we start to just do it for the reward itself.

For example, if you get a compliment after you’ve worked hard on a project, it feels good. But if your boss or professor compliments you every single time you do something, the effect isn’t as powerful. Rewards work in a very similar way. In most cases they should be unexpected or infrequent. Consider rewarding yourself as you make it to specific milestones on your way to a longer-term goal.

It’s also important to choose rewards that are meaningful to you or that make you feel accomplished whenever you reach a milestone.

Here are some examples of rewards you might use:

Catch up with a friend you haven’t talked to in a while
Check out a new book from the library
Pick up a new house plant
Enjoy a movie night with friends at home or at the theater

Take a scenic drive
Enjoy a picnic in the park
Host a brunch or potluck
Play mini golf or yard games with friends

Attend a live comedy show or concert
Try out a new restaurant or recipe
Upgrade your yoga mat or running shoes
Get a manicure or a new bottle of polish to use at home
Take a hike on a new trail

Whatever you choose as your reward (remember you can pick more than one), make sure you implement it in a meaningful way to signal that you’ve reached a milestone or made progress toward a specific goal or habit.

Support resources

Want additional support to set and reach your goals or create new habits and routines? Here are some resources that are available for students, staff and faculty.

Resources for students

Peer Wellness Coaching

Workshops

Weekly wellness programs

Join Health Promotion for weekly wellness programs to learn about college health topics, practice self-care, learn about campus resources and meet informally with peer educators.

Rec Center

Physical Therapy & Integrative Care (PTIC)

If you’re concerned about recovering from an injury or preventing one, PTIC can help you stay healthy and active. They offer assessments, physical therapy, acupuncture and massage services to students.

Nutrition Services

Resources for staff and faculty

Faculty & Staff Assistance Program (FSAP)

FSAP is committed to promoting the mental and emotional well-being of ��ֱ��’s staff and faculty. They offer free consultations, brief individual therapy and workshops.

Workshops for Self-Care & Personal Growth

Provided by FSAP, these workshops help staff and faculty explore ways to improve their wellness across multiple areas of life, including stress reduction, time off, financial literacy and more.

Rec Center

Did you know that ��ֱ�� staff and faculty can use the Rec Center? Paid memberships are available for staff, faculty spouses, alumni and affiliates. A membership at the Rec allows you to access additional services like personal and partner training, group fitness classes and more (for an additional fee).

Feel Good Fridays

Counseling and Psychiatric Services (CAPS) and the ��ֱ�� Boulder Art Museum have partnered to offer free meditation sessions every Friday for the ��ֱ�� Boulder community. Stop by the main gallery on Fridays by 12:30 p.m. or register to join virtually (no late admissions).

Massage and acupuncture

If you’re looking to improve your self-care or physical health this semester, consider scheduling a massage or acupuncture appointment with Medical Services.

Collegiate Recovery Community

The ��ֱ�� Collegiate Recovery Community (��ֱ��CRC) provides community, support and connection for students, faculty and staff in recovery or seeking recovery from a wide range of behaviors. Their fall meeting schedule is available online and include special sessions for staff and faculty.

Our habits can affect our attitudes, decisions, behaviors and overall health. Here are three ways you can create lasting habits this semester.

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Tips for living with roommates on and off campus

Anonymous — Wed, 17 Aug 2022 21:10:41 +0000

Tips for living with roommates on and off campus Anonymous (not verified) Wed, 08/17/2022 - 15:10

Living with roommates is a normal part of college and young adulthood. Here are some tips to help you have a more successful roommate experience, whether you’re living on or off campus.

Jump to tips for off-campus students

Tips for students living on campus

Living on campus for your first year can be an exciting (and nerve-wracking) experience. This may be the first time you have had to share a room or live with someone you have never met. Follow these tips to help you transition into a residence hall and create a positive first roommate experience at ��ֱ��.

First impressions aren’t always accurate

Raise your hand if you’ve ever looked someone up online before meeting them ( ). While this kind of information-gathering can help satisfy your curiosity, it’s also important to remember that people may present themselves differently online or on social media. Take their first impressions of someone with a grain of salt, whether it’s online or in person. Make an effort to get to know your roommate(s) over the course of a few weeks, actively seek out things you have in common and allow space for differences, too.

Come prepared to create a roommate agreement

As part of your on-campus experience, you’ll work with your roommates and Resident Advisors (RAs) to create a roommate agreement, which outlines shared ground rules. Think through your expectations, habits and routines before you move in (or soon after) and come prepared to create a shared roommate agreement.

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

Morning and nighttime routines (quiet hours, class times, waking/sleeping hours, etc.)
Cleanliness of shared spaces (laundry, trash, dishes, clutter, chores, etc.)
Visitors (friends, significant others, overnight guests, gatherings, etc.)
Borrowing or using each other’s things (electronics, food, clothes, toiletries, etc.)
Purchasing common items (cleaning supplies, toilet paper, etc.)
Preferred ways for addressing conflict
Quality vs. alone time
Substance use (partying, vaping, drinking, marijuana, etc.)*

Don’t forget to talk with your roommates about potential deal breakers as well as things you’d be okay compromising on.

Note: Substance use is prohibited in residence halls.

Learn about conflict styles

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

We recommend taking our free Conflict Style Quiz to learn how you approach conflict and how your ‘default’ response may impact your behaviors or attitudes in different situations. Encourage your roommates to do the same so you can discuss how your approaches may differ. Knowing each other’s conflict styles can help you work better together, reframe your approach and come up with alternative solutions to conflict. You can also explore more resources and tips for conflict management online.

Take the Conflict Style Quiz

Practice communication

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

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

Here are some examples:

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

Remember that respect goes both ways. Listen for understanding and ask follow-up questions during the conversation. Resist the urge to formulate a response to what the other person is saying while they’re speaking. Instead, you should be focusing your full attention on the emotions, issues and reasoning behind what your roommate is saying.

Roommates aren’t always BFFs (and that’s okay)

While it would be nice, not everyone is going to end the year as best friends for life (and that’s okay). Try your best to let go of this expectation and instead, focus on creating a healthy living situation that you can maintain throughout the year.

If you do experience conflict with a roommate, remember that change doesn’t happen overnight and sometimes disagreements don’t always resolve the way we’d like them to. More often than not, seeing progress requires a series of conversations and a willingness to try.

Steps for requesting a room change

If you’re experiencing issues with your roommates or considering a room change, you must follow these steps first:

Review your roommate agreement and determine if your behavior is in alignment with what you originally agreed to together.
Talk with your roommate to try and address any concerns.
Talk with your RA for mediation or conflict support.
Talk to your hall director about next steps if necessary.
Visit Student Conduct & Conflict Resolution (SCCR) for additional support or facilitated mediation sessions.

If things continue to progress, you can then submit a room change request (keep in mind that a change may not be able to happen until semester break due to occupancy limits).

Tips for students living off campus

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

Create ground rules

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

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

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

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

Be a good neighbor

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

Introduce yourself

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

Follow city ordinances

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

Make amends

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

Understand conflict styles

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

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

Take the Conflict Style Quiz

Practice communication skills

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

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

Here are some examples:

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

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

Support resources

Support for potentially harmful living situations

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

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

Learn more about OVA

Resident Advisors (RAs)

Students living on campus can reach out to their RA for additional support. RAs are a great resource to help mediate conversations and get everyone on the same page. Be sure to talk with your roommate beforehand and set up a time with your RA to discuss any potential or unresolved issues.

Conflict Resolution

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

Peer Wellness Coaching

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

Off Campus Housing & Neighborhood Relations (OCHNR)

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

Center for Inclusion and Social Change (CISC)

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

Residence Life

Residence life helps students who live on campus build community, engage in leadership opportunities and make the most of their stay in the residence halls. They offer a variety of events, tutoring services, employment opportunities and more.

Disability Services

Disability Services works with Campus Housing to provide reasonable housing and dining accommodations for students with disabilities. Students who are interested in obtaining housing or dining accommodations will need to register with Disability Services and provide documentation before they are able to submit a new accommodations request.

Living with roommates is a normal part of college and young adulthood. Here are some tips to help you have a more successful roommate experience, whether you’re living on or off campus.

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