Emotional Health

How to help a friend with body image

Anonymous — Wed, 05 Apr 2023 06:00:00 +0000

How to help a friend with body image Anonymous (not verified) Wed, 04/05/2023 - 00:00

It’s common to feel uncomfortable with different aspects of our body. However, sometimes this dissatisfaction can start to take a toll on our mental and physical health. Here are some tips to help yourself or a friend with negative body image.

What is body image?

Body image refers to the way we view our physical appearance and how we imagine our bodies look to others. People with positive body image generally feel comfortable and confident in their bodies, while people with negative body image may feel anxious, awkward or ashamed about their bodies. It’s also important to keep in mind that we may view our bodies in a distorted or inaccurate way that may not always align with reality.

Someone who is struggling with negative body image may:

Make negative comments about their size, shape or appearance.
Weigh themselves often and/or get upset by small fluctuations in weight.
Obsess over their appearance or nitpick different aspects of their body.
Try to conceal their body with loose or baggy clothing.
Avoid social events or other activities that require a certain dress code (e.g. swimming).
Make ongoing efforts to lose weight, often through extreme dieting or intense exercise.

Keep in mind that negative body image can impact anyone, regardless of their identity, age, gender or body size.

How can I support a friend with negative body image?

Depending on how intensely someone experiences negative body image, it can be a difficult issue to overcome. Here are some ways you can support a friend who may be experiencing negative body image.

Be open and honest about your concerns

If you’re concerned about a friend’s behavior, let them know privately. Try to provide specific examples of times when you felt worried or concerned about them (e.g. they avoided an event or occasion because of food or body concerns, they were particularly critical of themselves, their eating or exercise habits changed, etc.). Be sure to use “I” statements when expressing your concerns. Here are a few examples you can use:

“I feel sad when I hear you speak critically about yourself and your body.”
“I feel concerned when I see you skip meals.”
“I feel worried when you weigh yourself repeatedly.”

Allow your friend time to process and respond to conversations you have around body image, especially when sharing your concerns. Approaching your friend with compassion can go a long way. It’s also important to avoid trying to diagnose or label your friend’s habits or experiences.

Set an example

People may engage in negative self-talk without even realizing it. Commenting on our appearance, physical activity or eating habits can be commonplace in some friendships or relationships. If your friend is struggling with negative body image, sometimes the best thing we can do is set a positive example. Practicing self-acceptance and self-compassion allows us to hold space not only for ourselves, but for our friends as well.

Here are some examples of things to avoid when setting a positive example:

Making comments about your own body or others’.
Criticizing yourself or others’ based on appearance.
Attempting to convince someone to participate in dieting behaviors.
Openly counting calories or restricting different types of food.
Making comparisons between yourself (or your friend) and other people.

Build them up

Remind your friends that you love them for who they are, not what they look like. While there is nothing wrong with complimenting your friend on their appearance, keep compliments focused on something other than their body shape or size, as you may unintentionally cause harm. Instead, focus on things other than their body like how much you like their hair color, their new outfit or their new shoes. It can also be helpful to compliment people on things that are completely unrelated to appearance. For instance, you may let your friend know how funny they are, how brave they are, how smart they are or how great of a person they are. Focusing on inner qualities can help shift attention away from someone’s appearance and let them know they are valued as a person.

This can also be helpful if your friend encounters a situation that makes them feel uncomfortable about their body. For instance, if someone in their class makes a negative comment about their appearance, remind them that the people who really matter in their life care about them regardless of their appearance.

Unfollow accounts on social media

Social media can impact our self-esteem, even if it’s not obvious. If you or your friend follow accounts that impact your body image, self-esteem, self-worth or are negatively impacting your mental health: unfollow them. Instead, take some time to seek out accounts that promote body positivity, body neutrality and self-love. For instance, it can be helpful to look for accounts that promote Health at Every Size (HAES).

Be proactive

If you’re concerned a friend might be experiencing negative body image or is engaging in concerning or harmful behaviors, check out the resources below for additional information and support.

Support for students

Body Image Awareness at The Rec
Each year the Recreation Center hosts free events and activities throughout February in honor of Body Image Awareness Month. This year’s events will include nutrition talks, body image workshops, free fitness classes and more.

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 anxiety, body image, relationships and more.

Mindful Monday
This monthly program allows students to participate in mindfulness exercises and activities that can help students become more in-tune with their bodies. This program also offers sessions specific to mindful eating and physical wellness.

Nutrition Services
Meet with a Registered Dietitian Nutritionist (RDN) at Wardenburg to address food and/or body related concerns. Our RDNs can help answer questions and address concerns related to disordered eating, eating disorders, intuitive eating, nourishing your body and more.

Collegiate Recovery Community (ŷ��ڱ��ƵCRC)
The ŷ��ڱ��ƵCRC provides community, support and connection for students, faculty and staff in recovery or seeking recovery from a wide range of behaviors, including substance use, eating concerns, self-harm and more.

National Eating Disorders Association
For 24/7 support, information on treatment options and other services related to eating disorders, please visit the National Eating Disorders Association (NEDA) website.

Support 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.

Wellness Wednesdays
Wellness Wednesday workshops are available for staff and faculty to engage in self-care activities, learn about campus resources and build community. Themes rotate regularly, allowing participants to come and go as they please.

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

It’s common to feel uncomfortable with different aspects of our body, but it can also take a toll on our mental and physical health. Follow these tips to help someone with negative body image.

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Healthy Buffs: How to make the most of tough conversations

Anonymous — Sun, 03 May 2020 17:30:19 +0000

Healthy Buffs: How to make the most of tough conversations Anonymous (not verified) Sun, 05/03/2020 - 11:30

Spending time with family can be as stressful as it is enjoyable, especially in times like these. That’s why it’s important to remember that we can love our family and disagree with them at the same time. This type of conflict is normal and doesn't necessarily need to be resolved.

With that being said, it's important that we communicate our thoughts and views with respect and be willing to consider what the other person has to say. Here are some tips to help you get through a tough conversation.

Starting a tough conversation

Plan ahead
Sometimes you may be the one to start a tough conversation with someone else. When this is the case, preparing for the conversation in advance can be helpful. Planning ahead assures you are able to share your views and hear your family’s perspective more effectively. Take a few minutes to consider these questions:

What do you hope to accomplish from this conversation?
What would be an ideal outcome?
How might this conversation affect your relationship?
How will you know when it’s time to take a break?
What assumptions are you making about how your family will respond or feel?

Before going into a potentially stressful conversation, it’s important to check-in with ourselves about what we’re expecting and what might realistically happen, so we can prepare emotionally.

If you’re not the one to initiate the conversation, it can be helpful to ask for time to pull your thoughts together before engaging with the other person. Make a plan and pick a time when you both can talk. This will help you feel more prepared, and the conversation won’t catch you off guard.

Working through a tough conversation

Pick a quiet time
It may be difficult to start a tough conversation. Choosing a quiet area to talk, finding a time that works for all parties, explaining why you want to have this conversation and sharing what you hope will come of it can all make for a better interaction.

De-escalate or take a break
When we have tough conversations, they can become heated or escalate more than we might have expected. When this happens, it may even lead you to say something that you regret. In these situations, de-escalating is an important tool to bring everyone back to the facts. Reiterate why this conversation is important and that you value the other person.

If the volume ticks up, use your own voice to bring it back down; if you find yourself getting frustrated, take a moment and breathe before speaking again. If need be, ask to take a break and return to the conversation after everyone has time to cool off. Perhaps everyone needs to take a short walk, have a snack or get a good night’s sleep.

Moving forward

Reflect and follow up if needed
While it would be nice, change doesn’t happen overnight. Conversations don’t always resolve the way we’d like, and more often than not, seeing progress requires a series of conversations and a willingness to keep trying. If things feel like they’re unresolved, let the person know that you appreciate their time and you’d like to follow up with them in the future. Give them some time and space before engaging again. If things are resolved more quickly, share your appreciation and gratitude with the other person and let them know you value their help and input.

Resources

Counseling and Psychiatric Services (CAPS) offers individual and drop-in counseling appointments virtually using telehealth. Call 303-492-2277 to make an appointment. CAPS counselors can help provide insight, solutions and information about additional resources. Students commonly visit with concerns about stress, sadness, worry, relationships, academic performance, family problems and financial struggles.

Conflict Resolution has a variety of resources for students who are looking to improve their skills around conflict. Students can take a quiz to find out their conflict style and how it may affect them. You can also enroll in virtual conflict coaching to get more insight into your specific situation. For more information on Conflict Resolution workshops, contact ConflictResolution@colorado.edu or call 303-492-5550.

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Here are some tips to help you get through a tough conversation.

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Let's be blunt: 6 things to consider when using marijuana

Anonymous — Thu, 12 Dec 2019 14:47:03 +0000

Let's be blunt: 6 things to consider when using marijuana Anonymous (not verified) Thu, 12/12/2019 - 07:47

Know the laws

Be informed about marijuana laws and ŷ��ڱ��Ƶ’s Student Code of Conduct (PDF).

Marijuana possession and use is only legal in ŷ��ڱ��Ƶ for adults 21 and over. Underage use is subject to an MIP ticket, fines and ŷ��ڱ��Ƶ sanctions.
It is illegal for anyone (regardless of age) to have or use marijuana on campus in any form, even with a prescription.
Being under the influence of marijuana is a violation of the ŷ��ڱ��Ƶ drug policy and may result in student conduct sanctions and processes.
Driving high could land you with a DUI. According to medical experts, it's best to wait before getting behind the wheel: at least six hours after smoking and eight hours after ingesting edibles.
It’s illegal to take marijuana products out of the state. Additionally, Denver International Airport has banned the possession of marijuana products on its property.
Using marijuana in any form (smoking, eating or vaping) isn’t allowed in public places, including ski resorts, sporting and music venues, state and national parks, campsites, sidewalks, restaurants and outdoor or rooftop cafes.

See the Student Code of Conduct

If you choose to use

Marijuana and its active components (THC and CBD) exist in many forms and strengths and can affect people in different ways. Whether it's your first time or you're a frequent user, here are some things to consider:

#1 Know the serving size, especially for edible marijuana products

Double check the serving size for edible marijuana products. A single serving should contain no more than 10 mg of THC. Remember, it may take 2 hours for edibles to begin to take effect and up to 4 hours to feel the full effect.

#2 Avoid mixing marijuana with alcohol and other controlled substances

Two or more substances used together can slow breathing and result in adverse side effects. Play it safe by using one substance at a time.

#3 Wait before engaging in activities that may put you at a higher risk

It’s recommended to wait at least 3-5 hours after vaping or smoking and 6-8 hours after consuming edibles before engaging in higher risk activities like driving, skiing or swimming.

#4 Start low and go slow

If you’ve never used marijuana before, start low and go slow until you know how it will affect you. This is especially important when experimenting with edibles and concentrates. Look for products with lower THC levels and wait to see how it affects you before consuming more.

For reference, flower usually contains 10-30% THC while concentrates commonly contain 60-90% or more. If you choose to use, go with products that are within your limits, and always follow the guidelines and directions provided on the original packaging.

#5 Reduce your frequency

Using marijuana less frequently has been shown to lower the risk of dependency, negative mental health symptoms and long-term health effects. Current recommendations suggest consuming marijuana no more than 1-2 times per week.

#6 Store marijuana products safely and keep them away from pets

Keep marijuana products in the original packaging so they are easily identifiable. Be sure to store them in a safe area that cannot be accessed by pets. Marijuana can be harmful to animals. If your pet does consume any marijuana products, call a vet right away.

Campus Resources

If you'd like to talk to someone, resources are available on campus. ŷ��ڱ��Ƶ Health Promotion offers an Exploring Substance Use Workshop. This free, voluntary workshop provides students with a safe, non-judgmental space where they can explore their relationship with substance use and discuss personal experiences. Students of all levels of use and non-use are welcome.

For additional on-campus support and resources, visit the Get Help and Resources page or check out the Collegiate Recovery Center (ŷ��ڱ��ƵCRC).

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Marijuana and its active components, THC and CBD, exist in many forms and strengths and can affect people differently. Whether it’s your first time or you’re a frequent user, here are some things to consider if you choose to use:

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Tips for talking to your partner about STIs

Anonymous — Tue, 05 Nov 2019 17:30:31 +0000

Tips for talking to your partner about STIs Anonymous (not verified) Tue, 11/05/2019 - 10:30

Did you know the most common symptom is no symptom at all? Sexually transmitted infections (STIs) can be a difficult topic to discuss with our partners. However, it’s important to talk about. While it may feel like an awkward subject, it doesn't have to be. The good news is that talking about STIs and getting tested with our partners can help improve our communication and relationship in general. Here are some tips for starting a conversation.

Take the lead

“I just wanted to let you know that I got tested for STIs last month…” is a strong start. Taking the initiative to get tested, receive treatment if necessary and know your status keeps you and your partner safe. Once you’re ready to have the conversation, you can open up by sharing your results and showing that it’s normal to get tested.

If they respond that they haven’t been tested or it’s been a while since their last checkup, encourage them to get tested, too. That way you’ll both be on the same page and have the same information. This is also a good time to remind them that getting tested doesn’t mean they have an STI, and if they do, most are curable and all are treatable. Remind them that having an STI doesn’t say anything about them; infections can happen to anyone.

Jump in together

If you haven’t been tested recently either, start a conversation with your partner about getting tested together. If you’re feeling uncomfortable about it, acknowledge the awkwardness. For instance, you can say: “This is awkward, but I think it’s time for us to get tested for STIs. Would you be willing to go together?”

This kind of conversation lets you share an awkward experience while empowering you both to take care of yourselves and each other. If your partner has been tested recently, ask them if they can provide support for you getting tested or talk about their experience so you know what to expect.

Share your results

Talking about an STI you had or have, or hearing about one from your partner, can be a stressful situation. There are a few things to keep in mind:

STIs don’t define people or their behaviors
Many STIs are curable and all are treatable
Millions of people contract STIs every year
For those in monogamous relationships, an STI doesn’t necessarily mean someone cheated (in some cases, it can take years for symptoms to show up, if at all).

Start this type of conversation in a safe place where you won’t be interrupted, and practice what you’d like to say ahead of time. “I’ve had chlamydia. My doctor treated it, so I don’t have it anymore, but it made me realize we should be getting tested more often…” or “I was just diagnosed with gonorrhea and my doctor said you can also get a prescription for the same antibiotics…”

Sometimes people need time to process this type of information, and that’s okay – let them know you’d like to continue talking about it when they feel ready.

If your partner discloses an STI to you, remember these facts and consider how you’d want to be treated if you were the one in their place. Be compassionate, avoid judgment and take on your collective health together.

Resources

If you have questions or would like to get tested, Medical Services offers STI testing and other sexual and reproductive health services.

Free safer sex supplies (condoms, lubricant, etc.) are also available at Health Promotion on the third floor of Wardenburg Health Center.

For general information on sexual health and sexually transmitted infections, visit Beforeplay.org

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Did you know the most common symptom is no symptom at all? Sexually transmitted infections (STIs) can be a difficult topic to discuss with our partners. While it may feel like an awkward subject, it doesn't have to be. Get tips for starting the conversation.

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3 ways to minimize stress in your relationships

Anonymous — Fri, 18 Oct 2019 22:43:19 +0000

3 ways to minimize stress in your relationships Anonymous (not verified) Fri, 10/18/2019 - 16:43

When stress levels spike, our relationships are first in line to feel the impact. Stress can cause us to feel lonely, tired, overwhelmed and irritable. That’s why it’s important to know how to run interference and reduce the effects of stress before it creeps into other areas of our lives.

HALT

We’ve all been there: a friend says the wrong thing, a roommate forgets to take out the trash, and after a long week you’re ready to snap. If it feels like this is about to happen, press pause. This is the moment to take a deep breath and check in with yourself using the HALT method.

H: Are you hungry?

If the answer is yes, take a moment to have a healthy snack. This will help relieve any “hangry” feelings and give your body an energy boost. When your basic needs are fulfilled, it may be easier to look at situations in a more calm and productive way.

A: Are you angry?

If the answer is yes, it’s important to identify why and how to address it. Are you upset about taking the trash out or is it really something else? Take a moment to yourself to think through your emotions. It can be helpful to journal about it to find out what’s really bothering you. Once you’ve identified the root of your anger, let yourself calm down and find a way to address it in a productive way. Check out our article about how to have important conversations for ideas.

L: Are you lonely?

This doesn’t necessarily mean you’re alone, but do you feel distant, isolated, withdrawn or disconnected? This might be a clue that it’s time to reach out and have a conversation about what you’re going through with someone you trust. Even if you’re upset with a friend in the moment, sharing what is stressing you out and what you’ve been dealing with may help you feel better and reconnect.

T: Are you tired?

Not just physically—are you mentally exhausted? If so, it may be time to take a break, do a quick meditation, stretch, lie down or simply close your eyes for a few minutes. All-nighters are known to put people in sour moods, but even a few hours of missed sleep or a mentally challenging day can have the same effect.

Have a conversation

The HALT method doesn’t replace dealing with problems that exist in a relationship. If you’re upset, you still need to talk with your friends, family, roommates or significant others about your stress and what you need from these relationships to get through it. That being said, snapping or responding with words and actions you may later regret can add to your stress levels and make it more difficult to deal with things later on.

Move forward

Make it a habit to check in with yourself. Look for signs of stress and acknowledge your needs in the moment using HALT (you can also try journaling or ask yourself specifically how you are doing in your classes, relationships, etc.). Once you can recognize what your triggers and responses are, you will be better suited to handle stressful situations in a positive way.

If you find that your stress levels and interpersonal relationships are feeling out of control, Counseling and Psychiatric Services (CAPS) offers free workshops on relationships, communication skills and more. Students can also seek out tools from Conflict Resolution on campus, which provides free coaching for students experiencing conflict.

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How to treat yo’ self and others, too

Anonymous — Wed, 08 May 2019 16:57:47 +0000

How to treat yo’ self and others, too Anonymous (not verified) Wed, 05/08/2019 - 10:57

“Treat yo’ self” is a mantra everyone can get behind, and research shows it really can improve your mood. A recent study also found when you treat others, too, everyone gets a psychological boost in terms of mood, functioning and overall outlook. Here are a few ideas to treat yourself and others with a busy schedule.

The psychological benefits

Treating yourself and others is scientifically proven to boost happiness, health and well-being. It’s also contagious: Researchers have found when someone performs a good deed, those around them are more likely to follow suit. Whatever else you may have going on this week, try to find a little time to spread those good vibes. You—and those around you—deserve it!

Treat yourself

If you have 30 seconds: Sit in a comfortable place, close your eyes and focus on your breath.
If you have two minutes: Watch a funny video on YouTube.
If you have five minutes: Try these stretches to ease your stress.
If you have 15 minutes: Slow down and savor your next snack, cup of coffee or meal.
If you have all day: Go all in! Grab some healthy, filling food; pick up a book you’ve been meaning to read; or tackle the assignment that’s been lingering on your to-do list.

Treating yourself doesn’t have to cost a lot or be luxurious. It’s about doing what makes you feel a little better with the time and resources you have.

Treat your community

If you have 30 seconds: Hold the door for someone.
If you have two minutes: Text a friend wishing them good luck on an exam, an easy shift at work, a fun night—whatever you think they need to hear.
If you have five minutes: Take a walk through Norlin Quad and smile at the people you pass. If you see someone you know, ask how they’re doing.
If you have 15 minutes: Do your roommates/family a solid by tidying up the kitchen or living room.
If you have all day: Check in with the Volunteer Resource Center for ways you can have an impact locally.

“Treat yo’ self” is a mantra everyone can get behind, and research shows it really can improve your mood. Here are a few ideas to treat yourself and others with a busy schedule.

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5 tips for stressing less this week

Anonymous — Wed, 24 Apr 2019 19:59:29 +0000

5 tips for stressing less this week Anonymous (not verified) Wed, 04/24/2019 - 13:59

The right amount of stress can keep us motivated and working hard, but too much of it takes a toll on our well-being. We often learn this the hard way when burnout begins to take its toll. That's why it’s important to find healthy ways to manage stress, especially during finals. Here’s a quick guide for keeping your stress under control this week.

Time management

Sometimes it may feel like there’s just too much to get done and not enough time to do it all. If this is the case for you, start by writing it all out—every upcoming assignment, project, due date, etc.—and plan your time backwards. Prioritize your work based on deadlines and the amount of time it will take to complete each assignment.

Jot down exactly when you work on each task and commit to the schedule you set for yourself. Creating a roadmap in advance may not create more time, but it can help you to visualize exactly where your time is going and how to best use it. Ready to get started? We recommend trying out the ultimate to-do list and organizer app, Wunderlist, free on iOS and Android.

Keep up with the basics

Your mind and body work best when you take care of them. Drink a full water bottle every few hours, pack plenty of healthy snacks before hitting the library, plan for at least 7 hours of sleep per night and don’t be afraid to work in a 20-minute power nap here and there too. If you need a reminder, try setting up alarms on your phone.

We recommend using Habitbull, a free app that helps you track good habits and rewards you for meeting your goals. If sleep is a bigger obstacle, try out the Relax Melodies app for soothing sounds to shut your mind off before bed.

Study breaks

Research has shown that studying for long periods and pulling all-nighters can do more harm than good. Instead, try out this scientifically proven routine: set a timer for 25 minutes, and focus on a single task. When the timer is up, take a 5-minute break to walk around, talk to a friend or check Instagram. Repeat the cycle three more times before taking a 30-minute break to refresh and reset.

Keep your expectations in check

Stress can often feed off of the unrealistic expectations and pressure you put on yourself. It’s important that your check in periodically to keep your expectations in check. Ask yourself where your expectations are coming from, if you’re pressuring yourself to be perfect, and how these factors may be affecting you. They may be hindering your ability to actually perform well. Talking to a friend about the pressures you’re facing can offer some perspective and help you let go of things that may not be worth our mental energy. If you’re not comfortable talking to a friend, consider attending Let’s Talk, a free services that provides informal and confidential consultations for students.

Relax and recuperate

Finding ways to channel your stress can help keep you balanced, so you can handle the next stressor that may come your way. We recommend taking time for self-care activities like watching an episode on Netflix, getting active, spending time in nature, or catching up with a friend. For meditation, we especially like the apps Breathe2Relax and Stop, Breathe, and Think.

Stressed about finals? Find a list of free finals events, top study spots and more by visiting colorado.edu/finals.

It's important to find healthy ways to manage stress, especially during finals. Here's a quick guide on getting things under control this week.

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Newly single? How to beat the breakup blues

Anonymous — Wed, 27 Mar 2019 21:32:38 +0000

Newly single? How to beat the breakup blues Anonymous (not verified) Wed, 03/27/2019 - 15:32

Whether you dated for weeks, months or years—when it ends, you can experience a range of emotions and feel a little uncertain about what’s next. Research even shows the pain from a breakup can activate pain receptors in our brain the same way that physical injuries do. When you’re feeling down and out, how do you beat the breakup blues?

Back to basics

After a break-up, the biggest loss tends to be your sense of self. You may become sad, upset, irritable, stressed, overactive or overwhelmed. Whether you lean on Netflix and ice cream or start hitting the gym a little too hard, it’s important to check in about what you actually need.

Start by addressing the basics. Do you need to eat a proper meal, take a walk or get good night’s sleep? Have you been making it to class and work, or do you need to take a little time off? Listen to your own cues and work towards meeting your immediate needs.

Once you’re taken care of, you can look at getting back to being who you really are. Identify hobbies and activities that make you feel like yourself and make time for them again whether it’s art, music, sports, reading, podcasts or something new altogether.

Reach out and renew

Some people may withdraw socially after a break-up, while others may get overwhelmed making plans for every night of the week. It’s important to take some time to connect with the people closest to you like friends, family or roommates.

Make a point to sit down and have dinner with a close friend to talk about how you’re really doing – and how they are, too.
Check in with a parent, sibling or other family member about what you need right now.
Schedule a roommate meeting to talk about where you’re at with everything and how that might impact your roommate duties or how you’ve been acting. This can help you feel recharged and diffuse potential conflicts.

It’s also important to do some reflecting and renewing with yourself. Jot down a list of things in your life you are grateful for and add to it daily, then read it back to yourself when you need a reminder.

Time for mourning

We’ve all been there: browsing an ex’s Instagram, watching and re-watching their Snapchat stories, reading through old texts. It’s natural to wonder how they’re doing, think about your relationship and even imagine a future where it all worked out. For your own mental health, though, you need to set boundaries.

Research suggests that making structured time for this kind of behavior or thinking may actually be helpful to breaking the pattern and eventually moving on. For example, setting a phone timer for ten minutes in the morning and at night to check social media and just feel bummed – and making yourself stop when the timer goes off – provides a structured time to mourn the breakup and gives you permission to move on to other things.

After a while, experts recommend cutting back the timer to five minutes, then just once a day or once a week. Eventually you’ll be able to wean yourself in a way that doesn’t force you to move on sooner than you’re ready.

Getting through and growing from a break-up is a personal experience, and it looks different for everyone. The key is to treat yourself with kindness and take the time you need to process and move on at your own pace.

If you’re concerned about yourself or a friend, Counseling and Psychiatric Services (CAPS) has a variety of services available on campus.

Whether you dated for weeks, months or years, breakups hurt and can leave you with a range of emotions. When you’re feeling down and out, how do you beat the breakup blues?

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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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How to stop the social media spiral

Anonymous — Wed, 06 Mar 2019 18:01:57 +0000

How to stop the social media spiral Anonymous (not verified) Wed, 03/06/2019 - 11:01

Social media can be a great place to keep up with friends, make plans or hear about events. At the same time, it can be a bombardment of news and information, which can get stressful. Here are some tips for navigating social media in a healthy way.

What are some of the impacts of social media use?

Social media can be a great way to stay connected with friends and family, whether it’s seeing updates from them or arranging lunch dates. It also facilitates a sense of social connection and shared experience.

However, when overused, social media can negatively impact your physical and mental health. When you’re preoccupied with social media, you can become less attentive to doing things like going to bed on time, engaging in conversations when out with friends or paying attention in class.

With the amount of information that comes through various news feeds, you may also see things that evoke a variety of reactions. Social media makes it easy to compare yourself to other people, which can lead to anxiety and feelings of loneliness and inadequacy. Seeing friends or family members post about values that may not align with your own can also contribute to feelings of stress.

How can you minimize the negative impacts?

One step you can take is to decrease the amount of time you spend on social media. Here are a few of ideas to get you started:

Move social apps off of your home screen. Having an extra step can reduce the urge to open the app as soon as you get on your phone.
Schedule specific times to check social media or set a timer to limit yourself to 20-30 minutes at a time.
Put your phone on silent or use “do not disturb” features. If you don’t hear a tone or vibration every time you get a notification, you may be less tempted to check your social media accounts.
Take a break from social media or limit the number of apps you use. Try sticking to apps that you use the most to communicate with people.

It’s also good to be critical of social media. Remember that what you’re seeing is usually someone else’s highlight reel, and isn’t typical of their day-to-day life.

How can you use social media in a more positive way?

There are steps you can take to help you have more positive experiences when using social media:

Use social media as a way to plan face-to-face meetings. Whether it’s in person or over video, you’re more likely to have more meaningful connections through face-to-face contact.
Be mindful and intentional of your social media use. This includes things like following people and brands that make you feel good. If you find yourself comparing your life unfavorably to other accounts, consider hitting the unfollow button. Instead, opt to follow accounts that promote positivity, post funny memes or inspirational quotes that make you feel better.

How do you know if social media use has become a problem?

Reflecting on how often or how long you’re using social media can be helpful to understand if it’s getting in the way of our day-to-day activities. If you find that you prefer social media over more direct forms of communication or if you constantly feel the urge to check it, even if there isn’t a notification, it might be time to scale back or adjust your habits.

If you find that you need more support in finding balance, stop by a Counseling and Psychiatric Services’ Let’s Talk location for an informal consultation with a counselor.

Social media: a great way to stay connected or a bombardment of news and information? Here are some tips for navigating social media in a healthy way.

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