Goals

6 must know tips for navigating life in college

Anonymous — Mon, 19 Aug 2024 06:00:00 +0000

6 must know tips for navigating life in college Anonymous (not verified) Mon, 08/19/2024 - 00:00

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

1. Living with roommates

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

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

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

2. Finding friends

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

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

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

3. Going out

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

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

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

4. Enjoying your free time

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

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

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

5. Exploring your independence

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

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

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

6. Going to class

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

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

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

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

Resources

Navigating resources

If you’re not sure what kind of support or resources you need, Student Support & Case Management can help get you connected with campus and community services.

Please note: Students can refer themselves or peers to a case manager.

Mental health workshops

Counseling and Psychiatric Services provides a variety of mental health workshops to help students address common concerns like anxiety, mindfulness and meditation, managing emotions and more.

Recreation

The Rec Center offers a variety of trips, programs and events to help students stay healthy and find community. They have something for everyone, whether you’re into the outdoors, want to play competitive or non-competitive sports, simply work out or try something new.

Campus events

Campus hosts hundreds of events, workshops and activities every semester. Campus events are a great way to get involved, meet your fellow Buffs and explore different hobbies or interests.

Getting involved

There are so many ways to get involved on campus. This semester you may consider getting involved by joining a student organization, volunteering on campus or in the community, finding an on-campus job, joining a fraternity or sorority or getting involved in cultural groups. The options are limitless.

Student jobs

If you’re looking for on-campus jobs, internships or paid positions, check out Handshake to explore opportunities.

Basic Needs Center

The Basic Needs Center provides support for students who are facing food and housing insecurity. You can shop at their on-campus food pantry, stop by a mobile food pantry, sign up for SNAP and Medicaid or work one-on-one with a staff member to review additional resources and options.

Peer Wellness Coaching

Buffs know best. Peer wellness coaches are students who are here to support their fellow Buffs navigate a variety of topics and issues, including stress, relationships, time management, sleep, finances, goals and more.

Academic support

ŷ��ڱ��Ƶ offers an array of academic support resources, including tutoring, advising, study groups, writing consultations and more.

Please note: Students are also encouraged to work with their instructors and take advantage of office hours.

Crisis support

If you are experiencing a mental health crisis or need urgent support, you can call Counseling and Psychiatric Services at their 24/7 hotline (303-492-2277).

Please note: If you are experiencing a life-threatening emergency, please call 911 or go to the nearest emergency room.

Medical care

If you get sick or injured, you can schedule an appointment at Wardenburg Health Center on campus. They also provide sexual and reproductive health services, free flu shots, prescription and over-the-counter medications, physical therapy, nutrition, chronic condition care, X-rays, labs and more.

Free wellness supplies

Who doesn’t love free stuff? Stop by the Wellness Suite on the third floor of Wardenburg to grab free wellness supplies. You can build your own kit with sun care products, aromatherapy, cold care supplies, safer sex supplies and more.

Your first year of college can be exciting, and it's normal if you experience some unforeseen challenges, too. Keep these tips in mind to make your transition a little easier.

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6 tips for creating a successful routine

Anonymous — Thu, 25 Jul 2024 06:00:00 +0000

6 tips for creating a successful routine Anonymous (not verified) Thu, 07/25/2024 - 00:00

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

Here are some options to help you get started.

1. Start in the morning

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

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

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

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

2. Think through your day

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

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

3. Designate your study space and time

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

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

4. Wrap up the day

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

Here are some activities to try:

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

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

5. Check in with yourself

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

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

6. Connect with resources

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

Counseling and Psychiatric Services (CAPS)

CAPS offers a variety of free workshops to help students manage anxiety, overcome overwhelming feelings, make changes and practice mindfulness. Students can also drop by for brief consultations with a counselor.

Student Support and Case Management (SSCM)

SSCM can support students through a variety of needs and challenges. They offer individualized case management and work to refer students to campus partners. Students can refer themselves and others to get support services.

Peer Wellness Coaching

Get support from another ŷ��ڱ��Ƶ Boulder student who knows the ropes. Peer wellness coaches are here to help their fellow Buffs navigate stress, time management, self-care, goal setting, relationships and more.

Transit App

Plan your commute to and from campus with real-time tracking for a variety of transit systems, including Buff Buses, RTD, HOP, B-Cycle and more. The Transit App is free and available for iPhone and Android users.

Getting into a rhythm and routine during your first semester at ŷ��ڱ��Ƶ can help you manage your time and feel less stressed. Here are some tips to help you get started.

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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? ŷ��ڱ��Ƶ 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 ŷ��ڱ��Ƶ Boulder students.

Counseling and Psychiatric Services (CAPS)

CAPS provides drop-in hours, consultations, screening appointments, groups and workshops to all ŷ��ڱ��Ƶ 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 (ŷ��ڱ��ƵCRC)

The ŷ��ڱ��ƵCRC 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 ŷ��ڱ��Ƶ 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 ŷ��ڱ��Ƶ 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

ŷ��ڱ��Ƶ 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 (ŷ��ڱ��ƵCRC)

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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5 essential hiking tips and places to go around Boulder

Anonymous — Thu, 11 Aug 2022 06:00:00 +0000

5 essential hiking tips and places to go around Boulder Anonymous (not verified) Thu, 08/11/2022 - 00:00

Living in Boulder has a lot of perks, including easy access to some of the best hiking, biking and outdoor activity spots. If you’re planning a trip to one of the nearby parks or trailheads, keep these tips in mind.

Ease into it

Whether you consider yourself a novice or an expert, choose a trail that matches your current fitness level and ability. Be sure to evaluate distance, elevation gain, ratings, trail conditions and more before committing to a hike. There are lots of free online resources that can help you find a trail that’s right for you. You can also talk to local guides, check out regional maps or stop by the Adventure Resource Center on campus to get recommendations or support. Here are some additional free resources to check out:

Pack the essentials

There are a few essential supplies you’ll want to bring with you, regardless of whether you’re going for a day hike, summiting a 14er or biking on nearby trails. Here’s what to pack:

Water. Higher elevation can cause you to become dehydrated more quickly. Drink at least one liter (32 oz.) of water every two hours while hiking, biking or exercising outdoors. If you’re bringing a furry companion with you, be sure to pack extra water for them as well.
Food. Pack snacks that have a mix of protein and carbohydrates to help keep your energy up throughout your hike. This can include things like peanut butter crackers, jerky, trail mix and fruit snacks.
Sunscreen. Higher elevation can also increase your chances of a sunburn. This is because there is less atmosphere to protect you against UVA and UVB rays. Wear an SPF 30+ sunscreen and remember to reapply it to your skin every one or two hours. Hats and sunglasses can provide additional protection to your face and eyes.
First aid kit. Accidents happen, and it’s important to have a first aid kit on hand in case they do. Make sure your kit is equipped with disinfecting ointment, bandages, blister treatments, over-the-counter pain medication and other personal care items you may need, such as an inhaler.
Rain jacket. Weather can quickly change and afternoon storms are common at higher elevations. Be prepared for rain and thunderstorms by packing a rain jacket or windbreaker to keep you dry.

If you plan on going into the backcountry, consider packing additional items such as a headlamp, navigation device, fire-starters and an emergency shelter kit.

Check the weather

Look at the forecast before heading out, and keep in mind that weather in ŷ��ڱ��Ƶ can change in an instant. Be prepared for less-than-ideal weather by dressing in or packing layers. This will allow you to cool off when it gets hot and bundle up if it rains or gets colder at higher elevations. Synthetic materials like polyester and nylon are best, because they hold less moisture compared to regular cotton clothing and dry more quickly. It’s also important to wear appropriate shoes that fit you properly, provide adequate support and have good traction. If you’re planning to wear a new set of shoes or hiking boots, break them in a few times before committing to longer hikes.

Leave no trace

Leave no trace principles help minimize your impact on the outdoors. Here are some ways you can help protect our parks and wildlife while hiking:

Follow the rules. Read posted signs at parks and trailheads to make sure you’re up to speed on current regulations and restrictions, such as trail closures, fire dangers and pet policies.
Pack it out. Pick up trash you see on the trail and avoid leaving litter behind. If you bring a dog, remember to pick up and pack out all of their waste (you can bring an airtight container to help eliminate smells from used doggy bags).
Prevent ŷ��ڱ��Ƶ. ŷ��ڱ��Ƶ is at a high risk for ŷ��ڱ��Ƶ, especially during the summer and fall months. Pay close attention to fire restrictions and bans, including bans on cigarettes and marijuana.
Be respectful of others. Stay on designated trails, and be courteous to other hikers. Protect wildlife by maintaining your distance and keeping your dog on a leash or at home.

Use the buddy system

If you’re going for a hike, take a friend (or a few) with you. Accidents are more common than you may think, so it’s a good idea to have someone around to call for help or provide assistance, especially on less frequented trails. If you do decide to go it alone, tell someone where you’re going and how long you expect to be gone. Have a plan in place in case they don’t hear from you. That way if something does happen, they will be able to call for help or search and rescue.

Hikes near Boulder

Looking for a hike nearby? Here are a few spots to check out:

Fowler Trail

Location: Eldorado Springs
Distance: 4.0 miles
Elevation gain: 238 ft.
Level: Easy
Dogs: Leashed

Rattlesnake Gulch Trail

Location: Eldorado Springs
Distance: 3.6 miles
Elevation gain: 951 ft.
Level: Moderate
Dogs: Leashed

Green Mountain West Trail

Location: Flagstaff Mountain
Distance: 4.0 miles
Elevation gain: 721 ft.
Level: Moderate
Dogs: Leashed

Additional resources

New to hiking? Check out opportunities through Outdoor Pursuits below to get involved and learn about the outdoors. The city of Boulder and Boulder County also have a number of opportunities to get involved including educational nature programs and volunteer opportunities.

Outdoor Pursuits trips

Outdoor Pursuits offers hiking and backpacking trips that will prepare you for your own hikes and adventures around ŷ��ڱ��Ƶ. Early registration is recommended due to limited spots.

Wilderness Workshops

Join Outdoor Pursuits for Wilderness Workshops that will help you plan and prepare for outdoor adventures. They cover a variety of topics, including backcountry cooking, trip planning, birding and more.

Adventure Resource Center

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

Outdoor Equipment Rentals

The Rec Center’s Outdoor Equipment Rental program provides equipment rentals for a variety of outdoor activities, including hiking, camping, climbing, water sports and more. Students with a valid Buff OneCard can rent equipment. Rates and rental periods are available online.

Wilderness Medicine

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

Apothecary Pharmacy

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

Follow us @ŷ��ڱ��ƵHealthyBuffs

Find us on Instagram to get the inside scoop on additional tips, tricks and ways to get involved in the outdoors.

If you’re planning a trip to one of the nearby parks or trailheads, keep these tips in mind.

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Mental Health Is... Caring for yourself

Anonymous — Thu, 07 Apr 2022 16:00:13 +0000

Mental Health Is... Caring for yourself Anonymous (not verified) Thu, 04/07/2022 - 10:00

After a long semester, it can be hard to stay motivated around self-care. Here are some simple ways you can continue to practice self-care, even in times of high stress.

Brush up on the basics

When life gets stressful it can be easy to forget to address our most basic needs. Take some time to reflect on what you need most throughout the day. Here are some examples you can use to get started.

Hunger

If you forget to eat, feel hungry throughout the day or struggle with grogginess, it may be a good idea to pack some snacks with you when you come to campus. You may also want to carry a water bottle and set reminders to eat and stay hydrated. This will reduce the chances that you forget or simply put it off.

Sleep

Do your best to avoid pulling all-nighters when preparing for finals. Instead, try to get seven to nine hours of sleep each night. Adequate sleep helps encode memories, which can help you more easily remember what you studied during the exam. If you’re feeling tired during the day, you can take a quick 20-minute nap without affecting your nighttime sleep schedule. Avoiding caffeinated beverages later in the day can also help you sleep more soundly at night.

Movement

Staying active and moving our bodies not only helps promote physical health, but it can also be a great way to relieve stress. Make time for movement by taking a walk outside, stretching, going to the Rec Center or playing a game with friends on Farrand Field. Don’t worry, you don’t have to commit to a full workout. 10 to 15 minutes of activity is a good starting point.

Socializing

Whether you consider yourself to be an introvert or extrovert, socializing and spending time with people you care about is important for your mental health. Try to schedule time with friends each week, even if it’s a brief coffee break or a short walk across campus together. Remind your friends that even if you all feel overwhelmed, you can decompress together.

Be ‘unproductive’

Pressure to perform well, meet expectations or reach certain milestones at the end of the semester can send us into overdrive when it comes to our productivity. However, being ‘unproductive’ has benefits, too. For instance, downtime can help us relieve stress, avoid burnout and better retain information. It can also help us become “unstuck” if we are having a hard time processing information or solving a problem.

Try to carve out some time each day to do something completely unrelated to school, work, chores or other responsibilities. If you have an hour, great! If not, 15 to 20 minutes may feel more manageable right now. It can be helpful to come up with a list of activities you can do. For instance, you may want to read a book for pleasure, listen to a new podcast series, cook your favorite meal, visit a new hiking spot or enjoy a long bath to unwind. Keeping your list handy will help you easily choose activities without feeling even more overwhelmed.

Take a break from social media

Stress builds on stress. If you find yourself doom-scrolling, reading unpleasant news stories or focusing too much of your time on social media, it may be time to take a break (at least until finals are over). Try deleting social apps from your phone, turning off app notifications or simply moving your social apps off of your main home screen.

While these tactics may help you feel less distracted while studying, it’s also important to remember that the benefits go beyond productivity. Instead of thinking about how much time you’ll gain, focus on the peace of mind you may experience by limiting the amount of time, energy or brain power you spend on social media every day.

Set healthy boundaries

The end of the semester is a critical time to be honest with yourself about what you can and can’t do. This may not be the best time to take on additional work or responsibilities beyond what you already have on your plate. If things come up, practice saying “no” and being protective of your physical, emotional and mental resources so you can keep the commitments you’ve already made to yourself and others. It’s also important to remind yourself that you’re doing the best you can with the resources, energy and time that you have.

Find a study spot

Being cooped up in your room studying can get old. Try to change up your scenery by testing out different study spots on campus. One way to narrow down your options is by asking yourself questions like:

Do you prefer to study solo or in groups?
Do you want to have snacks, drinks or vending options nearby?
Do you need an outlet?
Does your college or school offer study areas that require special access?
Do you need access to a printer?
What kind of noise level can you tolerate?

These questions can help you find a study spot that works best for you. Take your time to explore your options. Try to keep a few spots in mind in case one space runs out of room or becomes overcrowded closer to finals.

Change your scenery

Spending time outside can improve our mood, stress levels and overall mental health. Make time to study, play or socialize outside if possible. Just remember to practice sun safety by staying hydrated, wearing sunscreen (SPF 30 or more) and opting for a hat or sunglasses to protect your eyes from UV rays.

Celebrate small victories

Allow yourself to bask in the glory of small victories. Whether you’ve been studying for one exam or several, it’s important to acknowledge the progress you’ve made. Here are a few ways you can celebrate:

Eat a nice dinner. Cook your favorite meal or order something special from your favorite local restaurant.
Take a day off. Give yourself a day off to relax and recharge, whether that means watching shows or movies or spending the day outside.
Do something for yourself. Congratulate yourself on your progress with a small treat, such as an extra special coffee order.
Practice gratitude. Take some time to express gratitude for those who helped you study or supported you through finals (including yourself!).

Reach out for support

For a full list of support resources, events, study spaces and tips for finals week, visit colorado.edu/finals.

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

Peer Wellness Coaching is a free service available to students to help them set and achieve wellness goals. Peer wellness coaches are familiar with a variety of topics, including stress, relationships, academics, self-care, sleep, finances and more.

Free Finals Week at The Rec

Stop by the Rec Center to enjoy free activities like ice skating, bouldering and fitness classes!

Buff Boxes

Order a free Buff Box to get free health and wellness supplies delivered to your residence hall, including stress and sleep supplies, cold and flu supplies or safer sex supplies. Living off campus? You can also pick up free supplies at the Wellness Suite on the third floor of Wardenburg Health Center.

Disability Services

Disability Services provides academic and testing accommodations for students with disabilities, temporary medical conditions and other needs. They also offer free workshops that are open to all students.

Figueroa Wellness Suite

The Wellness Suite is a great place to rest and reset. Whether you need a nap, want to pick up free health and wellness supplies, or if you just want to find a quiet place to study, the Wellness Suite provides a relaxing environment for students.

Writing Center

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

Tutoring services

ŷ��ڱ��Ƶ Boulder offers a wide variety of tutoring services. Some are specific to classes, departments or groups of students, while others are available campus-wide. Many of these services are free to use. If you aren’t sure where to begin, be sure to check your syllabus, and ask your professor or course assistant for help and referrals.

Grade Replacement Program

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

Whether you feel ready or not, finals are coming quickly. Here are some ways you can practice self-care even in times of high stress.

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Tips for living through change

Anonymous — Mon, 11 Jan 2021 20:25:13 +0000

Tips for living through change Anonymous (not verified) Mon, 01/11/2021 - 13:25

This has been a year of transitions, and it can feel overwhelming when we experience a number of changes all at once. Here are a few tips to help you live (and thrive) through change.

Take stock of change

While it may feel overwhelming, taking stock of the changes we are experiencing or making can help us process them. Grab a blank sheet of paper or use an app to create four columns:

Column 1: Changes

Write down the changes you’re currently experiencing or making in your life. This could include things like remote classes, moving or changing your major. Write each change down on a separate line.

Column 2: Feelings

How do these changes make you feel? Write down all of the feelings you have for each change in column 2. Remember, it’s possible to experience positive and negative emotions at the same time. Try not to judge what emotions come up for you.

Column 3: Behaviors

Once you’ve identified your feelings, consider how your behavior has been affected by these changes. For instance, you may find yourself going for walks more often to get outside or staring blankly at your screen because you’re feeling Zoomed out. Write down all the ways your behaviors or habits have changed in column 3.

Column 4: Positives

Finally, consider the positive aspects of these changes. This can be tricky, but looking on the bright side can help improve your mood and move forward with change in a positive way. For instance, being remote may mean that you get to spend more time with your pets or perhaps you can sleep in longer. Add all the positives, big and small.

Once you’ve completed your columns, look at what you have written. Do you notice any patterns or themes? Consider adding an additional column to brainstorm self-care activities you can practice to help you cope with each change.

Develop a growth mindset

Our mindset is informed by attitudes and opinions that shape how we see, interact and think about the world around us. Mindsets are often split into two categories: fixed and growth.

Fixed mindset

People with fixed mindsets tend to believe that their qualities are fixed and there is little room for change or improvement. They may also focus on areas that allow them to use their innate talents and intelligence to succeed, while avoiding subjects that require substantial effort, new skills or that may result in mistakes or failure.

Growth mindset

People with a growth mindset tend to believe that they can improve their intelligence and talents through time, experience and learning. They are more likely to accept challenges, see mistakes as learning opportunities and welcome feedback, both positive and negative.

These mindsets exist along a continuum, and it’s normal to experience both in different areas of your life. If you’re curious about where you fall, check out this mindset continuum worksheet.

Moving toward a growth mindset

Did you know you can change your mindset? It’s true! People with fixed mindsets can work to develop a growth mindset. Here are a few ways you can move toward a growth mindset:

Add “yet”. If you are struggling with a class, project or activity, it can be helpful to add “yet” to the end of your thoughts. For instance, I can’t do this… yet. Adding “yet” can help you create a more positive outlook because it implies that you can reach your goals and your hard work will pay off in the future.
Focus on the lesson. When we have a fixed mindset, we tend to focus on our shortcomings. Instead, focus on what you can gain or learn from your mistakes or failures. For instance, you can ask yourself questions like “What has this experience taught me that I can apply in the future?” or “What would I do differently next time?”
Think of feedback as a gift. Constructive feedback can feel overwhelming when we have a fixed mindset. Developing a growth mindset often requires us to think of feedback as a gift that someone is giving us or a gift we can give someone else. Remember that people often give feedback as a way to help you improve or grow in your work. Try soliciting feedback from people who you see as experts and allow them to help you improve.

Connect with resources

Whether you have a fixed or growth mindset, change can still be a challenging experience. Remember that it’s okay to ask for support and use campus resources.

Counseling and Psychiatric Services (CAPS) has a number of virtual mental health programs to help students process change and life transitions, including individual counseling, Let’s Talk consultations and workshops.
Health Promotion provides a number of free programs to help students focus on self-care, gratitude, stress management and mindfulness. Students can also meet with a Peer Wellness Coach to set goals, connect with additional resources and find support.
Human Resources: Student Affairs Human Resources hosted a number of presentations on growth mindset as part of their Employee Learning Week. Follow along with recorded presentations and learn more strategies for developing a growth mindset.

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Content for this article was provided by Mike Murray, Assistant Vice Chancellor of Strategic Initiatives in ŷ��ڱ��Ƶ Boulder’s Department of Human Resources.

This has been a year of transitions, and it can feel overwhelming when we experience a number of changes all at once. Here are a few tips to help you live (and thrive) through change.

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4 tricks for making New Year's resolutions in 2021

Anonymous — Tue, 05 Jan 2021 15:41:03 +0000

4 tricks for making New Year's resolutions in 2021 Anonymous (not verified) Tue, 01/05/2021 - 08:41

New Year, new resolution. Creating New Year’s resolutions can be difficult, especially when we are faced with a laundry list of things to do or feel like we’re still recovering from last year. Here are a few tips to help you set goals and resolutions for 2021.

Close out 2020

Last year was difficult for many of us, and it may feel overwhelming to reflect on everything that happened. However, taking some time to review the past year can be helpful. For instance, it can be useful to identify areas where you struggled or the ways you’d like to move forward into 2021. If you’re not sure where to begin, try answering some of these questions in a journal, on a piece of paper or in a note on your phone:

What did the past year teach me about myself?
How did I cope with stress? What can I do differently this year?
How did my relationships (friends, family, etc.) evolve?

What do I need to practice doing more or less of this year?
What were my most useful resources?
What strengths did I discover?

What worked well in 2020?
What advice would I give my last-year self?
What is one small thing I can do to change my life?

Answering these kinds of questions allows you to reflect on your strengths, weaknesses and priorities moving into the new year. It can also be a great way to identify patterns and themes that you may want to address.

You can also check out YearCompass, a free printable booklet that walks you through a variety of exercises to reflect on the past year while setting goals for the upcoming year.

Think small

In many cases, you may notice that your areas of interest or improvement can be broad: be healthier, save money, make new friends, land a job or ace every class. All of these are great goals to have, but sometimes larger goals can feel daunting or difficult to achieve. Our advice: break them up into smaller, more manageable steps.

For instance, if you’re looking to be more active this year, consider committing to one virtual fitness class each week, take the stairs instead of the elevator or go for a short walk each day.

If you’re looking to make friends, consider joining a student organization or inviting a classmate or two to study with you or attend an event each week. Focus on small achievements that will help you get closer to your end goal while keeping you motivated. Remember, it’s the little things that tend to have the greatest impact.

Focus on habits

Creating habits is one of the best ways to reduce “resolution fatigue” and keep you from falling off the wagon part way through the year. Even if we have fool-proof reasoning behind our goals, our motivation to follow through with those activities can begin to dwindle, especially after the initial excitement of the New Year wears off or as life becomes more hectic. Instead of relying on motivation alone, try to create habits that will keep you going even when the motivation begins to fade. Here are a few examples:

Working out: Choose and set out your gym outfit the night before or find a friend who will help keep you accountable.
Better sleep: Set an alarm to notify you an hour before bed to give yourself time to wind down and prepare for a restful night.
Relationships: Create a calendar reminder to call family, friends or people you care about on a regular basis.
Hobbies: Schedule time in your calendar or planner to spend time on your hobbies. Be specific about what you’re going to do and when.

Find opportunities for fun

Do you dread the idea of making New Year’s resolutions? Are you overwhelmed by the amount of changes you’re expected to make in a single year? Rather than focusing on all of the things you’d like to change this year, try to focus on things you’d like to do instead.

This may include trying out new hobbies, learning a new skill or getting outside more often. Think about activities you enjoy, have always wanted to do or things you are passionate about. Perhaps you’ve never visited the Denver Art Museum, explored Rocky Mountain National Park or you just want to give back through volunteering. Come up with 10-12 activities that you’d like to do this year that feel attainable and make a list. Keep in mind that COVID-19 will likely impact our lives into the New Year, so it’s important to choose activities that you can enjoy and complete in lieu of the pandemic. Each month, look back at your list and decide which activities you’re going to conquer. Not only will you be fulfilling your resolution, but you’ll actually enjoy doing it, too!

Resources

Peer Wellness Coaching: Health Promotion provides Peer Wellness Coaching to all undergraduate students for free. This service connects students with Peer Wellness Coaches who can help you set and achieve your goals or connect with resources to help. Learn how to connect with a Peer Wellness Coach.
Virtual Workshops: Counseling and Psychiatric Services (CAPS) has a variety of virtual workshops that are open to all students. Here are just a few that may help you achieve your goals this year.
- Feel Better Fast: This three-part series is designed to help you make positive change in your life by learning mindfulness techniques and ways to cope with distressing emotions and thoughts. You will learn how to make balanced decisions, self-soothe, take a step back from your thoughts and live by your values.
- Healthy Living: This weekly workshop covers a variety of topics, including body image, nutrition and eating, physical activity, sleep, stress management and self-care.
- Anxiety Toolbox: This seminar provides life-long tools you can use when facing anxiety-triggering situations. This intervention is not intended to "get rid of" your anxiety, but to provide a starting point to integrate skills into your daily life that can help reduce your anxiety.
  
  Learn more about CAPS workshops.
Recreation Center: The Rec Center is open to students! You can join your favorite trainers for virtual classes, sign up for an outdoor adventure, try out personal training and more! Explore all of the ways you can find your fit this year.
Wellness Wednesday: This weekly program provides a space for students to engage in self-care activities, learn about campus resources and build community. You can participate in a variety of activities or have a one-on-one conversation with an emotional wellness peer educator to create a personalized self-care plan. Wellness Wednesday is free and open to all students. Learn more about Wellness Wednesdays.

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How to use positive affirmations to get through finals (and the rest of 2020)

Anonymous — Fri, 04 Dec 2020 21:49:55 +0000

How to use positive affirmations to get through finals (and the rest of 2020) Anonymous (not verified) Fri, 12/04/2020 - 14:49

It’s normal to feel stressed, worried or anxious about finals. Practicing positive affirmations can be a great way to change your perspective and outlook, especially during times of high stress.

Here are a few tips for creating positive affirmations that can help you change negative thought patterns and get you through finals (and the rest of 2020).

1: Start with negative thoughts

To get started using positive affirmations, it can be helpful to look at how negative thought patterns may be impacting you. Consider making a list of any negative thoughts that are coming up for you around finals. These can include any doubts, self-criticisms or negative emotions you may be feeling.

Remember it’s normal to have a wide range of thoughts come up, including some that are positive and critical. If negative or critical thoughts come up for you, try to avoid judging whether they are accurate or truthful. Thoughts are often automatic, and it’s important to approach them with a sense of curiosity and examination rather than judgment.

Once you’ve identified your list, use it to uncover common themes. Evaluate whether these thoughts are helpful and productive or if they may be hindering you. Understanding, acknowledging and examining any negative thoughts we may be holding onto is a great way to start practicing affirmations.

2: Use the first person

Positive affirmations are typically written as “I” statements. These are often referred to as identity statements, because they allow us to replace negative thoughts with a clear identity that reflects who we are or who we want to be. That’s why it’s important to begin each affirmation with “I” or “I am”. For instance, “I am confident” or “I am worthy”.

3: Remain in the present

Positive affirmations work best when they are focused on what you want to be doing or feeling now, rather than what you would like to do in the future. Keep your affirmations grounded in the present by using the present tense. For example, it is better to say “I am healthy and active” rather than “I will be healthy and active after finals”.

4: Focus on solutions rather than problems

Positive affirmations are just that — positive. Create affirmations that help reinforce positive thoughts or behaviors rather than focusing on things you don’t want to do. For instance, rather than saying “I do not procrastinate”, say “I stay on top of my tasks and get things done”.

Affirmations that use negative statements can often reinforce negative thoughts and behaviors, because the subject of the affirmation is based on a negative thought pattern. In the example above (I will not procrastinate), procrastination becomes the subject of the affirmation, rather than getting tasks done. This means that our brains are more likely to focus on the act of procrastination and unconsciously repeat that behavior.

5: Choose words that make you feel energized

Affirmations that use words that feel powerful and energize us tend to have a greater impact. Consider using a thesaurus or brainstorming with a friend to strengthen your statements. As an example, saying “I am remarkable and cherished” may feel more powerful for you compared to “I am worthy”. Be creative and experiment with your word choice throughout the process.

6: Make affirmations part of your routine

Affirmations are most effective when we say them outloud to ourselves on a daily basis. Making them a regular part of your daily routine can help them be more effective. For example, as you are getting ready in the morning, take a moment to look at yourself in the mirror as you say them.

You can also write them down on sticky notes and post them in places that you see often. For instance, you may stick them on your mirror, fridge, desk or door. Whenever you see them, take a few moments to breathe deep and speak them outloud to yourself.

Alternatively, if you feel awkward saying them out loud or posting them around the house, start by writing them down in a notebook or journal. Write out each statement several times. As you continue to journal, take note of whether your handwriting or style changes over time. This can be a good indication that your brain is processing and integrating your statements.

Affirmations to use during finals week

Need ideas for affirmations you can practice heading into finals week? Here are a few to try throughout the week and right before an exam or final project.

“I can do this.”
“I am calm and focused.”
“I take care of myself. I allow myself to take breaks.”
“I have studied hard this semester. I am smart and capable.”
“I know this material.”
“I possess the strength and ability to accomplish all of my goals and dreams.”

“I am determined. My hard work powers my success.”
“I am grateful for where I am today.”
“I believe in myself. I can overcome obstacles.”
“I can do hard things.”
“I am doing my best and I am proud of what I have accomplished.”

If you or someone you know is feeling overwhelmed, Counseling & Psychiatric Services (CAPS) is available to help. They can provide mental health support for in-state and out-of-state students.

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It’s normal to feel stressed, worried or anxious about finals. Here are a few tips for creating positive affirmations that can help you change negative thought patterns and get you through finals (and the rest of 2020).

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5 tips for finding things to look forward to

Anonymous — Mon, 19 Oct 2020 15:52:20 +0000

5 tips for finding things to look forward to Anonymous (not verified) Mon, 10/19/2020 - 09:52

If you’re feeling stuck in a pandemic slump, you’re not alone. 2020 has been a rough year, and it can be hard to break away from the monotony of all things virtual. Here are 5 tips you can try to find things to look forward to.

1: Create small-scale special occasions

If you feel like the pandemic has warped your sense of time, you’re not alone. Without our typical built-in structure, many of us have found ourselves wandering away from our usual routines. While this can give a sense of freedom, it can also make the days blur together. One way to practice mindfulness and break up the time warp is to create special occasions that you can look forward to throughout the week. For instance, Monday may be the day you go out for a coffee before class or Friday may be the day you FaceTime and catch up with friends. Setting a routine and allowing yourself to savor moments can help you look forward to the days ahead and give you peace of mind that good things are coming.

2: Use your calendar

Keep track of fun things that may be coming up. It could be as simple as a movie or book release, a live stream of your favorite artist or a weekly meetup with friends. Find things that you are excited about, and add them to your calendar or planner. This is a great way of reminding ourselves of all the little things we have to look forward to.

3: Plan for something in the future

While it’s hard to make plans when things feel uncertain, it can be helpful to have something to look forward to down the line. It may be helpful now to think about what you want to do when the pandemic is over. Do you want to have a reunion with friends or family you’ve missed? Do you want to take a trip? Think about something that you want to do and plan for it in the future. For instance, you may look into places you want to visit, create a list of people you want to see or think of the activities you want to cross off your bucket list. Whatever you want to do, it’s never too early to plan or dream about what it will be like when that moment comes.

4: Send snail mail

Anyone else get excited when they receive something in the mail? Sending (and receiving) mail can be a great way to connect with friends and family, especially when you’re feeling “Zoomed out”. Consider exchanging letters, books, care packages or photos with your loved ones. It can be as simple or as elaborate as you want. Encourage your friends and family to keep the letter chain going so you all have something to look forward into the future.

5: Treat your weekends like weekends

Between online classes and online events, it may start to feel like the week never ends. If possible, take a mental break and spend at least one day away from your desk on the weekends. It could be for a few hours or the whole day. Either way, it’s important to make time to really enjoy yourself. Consider going for a hike, visiting a museum, watching your favorite movie, cooking a new recipe or making time for your hobbies. Choose something that brings you joy or makes you feel energized. You’ll be happy you did.

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Thinking of quitting? How to nix the nicotine

Anonymous — Wed, 20 Mar 2019 19:58:57 +0000

Thinking of quitting? How to nix the nicotine Anonymous (not verified) Wed, 03/20/2019 - 13:58

The end of the spring semester can be a time of change. There’s a lot on the horizon: Whether it’s finding a job, planning a trip or making a plan to quit tobacco, having support can go a long way toward reaching your goals.

What are some things to consider when quitting?

Quitting tobacco use is beneficial to both your physical and mental health. However, quitting takes time and energy, so being prepared and learning what works and what doesn’t can help ensure your success. Here are some things to keep in mind:

Coaching can help you create a detailed plan before you quit, including setting a start date, determining if you want to use a quit-aid and identifying potential triggers.
Share your plan with a few close friends or family members and ask for their support to stay on track.
Nicotine replacement therapies (NRT) like patches, gum and lozenges can reduce withdrawal symptoms and minimize cravings. These are use-specific doses of nicotine, unlike vaping, and are designed to help people step down their use while limiting exposure to other chemicals.
While cravings can be tough, they typically don’t last more than 1- 5 minutes. Having a distraction such as a mobile game or a Rubik’s Cube can help keep you occupied until the craving passes.
Practicing stress management and relaxation techniques such as deep breathing, exercising and reading can help prevent relapse.

Be patient with yourself. Quitting tobacco takes time, commitment and self-love. If you slip and use tobacco or other nicotine products, don’t be too hard on yourself. You’ve learned something new about what worked and what didn’t. Apply that knowledge and continue forward. Many tobacco users try several times before they are able to quit for good.

What resources can help me quit?

Health Promotion (on campus) offers free quit kits, one-on-one tobacco coaching and workshops to support students with explore their relationship with tobacco, identify goals and create a plan. Visit Wardenburg 130 or call 303-492-2937 to schedule an appointment.
The ŷ��ڱ��Ƶ QuitLine is a free online resource for ŷ��ڱ��Ƶ residents 15 years of age and older. It offers resources including community support and online or over-the-phone coaching.
Smokefree.gov is an interactive website that can help with creating a quit plan and includes apps and a mobile version for accessing cessation resources on the go. Follow them on Facebook, Twitter, and Instagram.
Kill the Can offers support and resources for those looking to quit smokeless tobacco like chew and dip.
This is Quitting is a free app that allows you to connect with real people who have quit JUULs and cigarettes. The app offers free messaging, structured exercises and other training tools to help you be successful.

Choosing to quit using tobacco is beneficial to your physical and mental health. It takes time and energy, so being prepared and learning what works and what doesn’t can help ensure your success.

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