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

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

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

If you’re having trouble sleeping

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

   Curb your caffeine.

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

   Stay active earlier in the day.

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

   Turn off your screens.

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

   Optimize your sleep environment.

Did you know that your room can impact your sleep? 

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

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

   Avoid lying awake.

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

If you’re sleeping more than usual

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

   Look for patterns.

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

   Practice consistency.

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

   Moderate caffeine and alcohol.

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

   Don’t deprive yourself.

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

If you’re still experiencing sleep issues

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

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

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

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After a long semester, it can be challenging to stay motivated through finals.

Here are a few tips you can use to make it across the finish line.

1. Evaluate your expectations

All of us want to do well in our classes. However, it’s important to remember that you can only do so much with the resources, time, energy and support you have. For instance, it may be unrealistic to expect all A’s or to nail every project.

If you need help evaluating your expectations, here are a few questions to ask yourself: 

• Are my expectations realistic and feasible or do they feel out of reach? 

• Where might these expectations be coming from? 

• Are my expectations impacting other areas of my life (e.g., mental health, friendships, etc.)? 

• Is this something I will feel strongly about in a week, a month or a year? 

• What might good ‘enough’ look like for me? 

• How can I adjust my expectations to be more reasonable? 

• Where can I go for additional support? 

2. Do a 'brain dump'

If you’re feeling overwhelmed, it may be best to slow down and check in with yourself. Take some time to get a piece of paper and do a ‘brain dump.’

Write down everything on your mind that is causing you to feel stressed, anxious or overwhelmed. This could include things like studying, exams, group projects, job stress, relationships, finances, graduation or general uncertainty. 

Listing these items on paper can help shed light on what is causing you the most stress in this moment. It’s important to know that it’s okay if you need to take a breath, step away or come back to your list another time if it feels like too much. The goal of doing a ‘brain dump’ isn’t to create a never-ending to-do list or a source of doom.

It’s simply a way to practice mindfulness and gain clarity around what’s causing you stress. Looking at your list and focusing on the things that are both important and timely can also help you prioritize what you put your energy toward. It can also help you identify things that are out of your control or not worth your worry.  

3. Change the narrative

We all talk to ourselves, whether we realize it or not. 

The way you speak to yourself can either help or hinder your progress when working through stressful situations. For instance, you may find yourself saying things like, “Ugh, I need to get through this assignment faster or I’m going to fail this class.”

This type of self-talk can cause you to feel even more stressed out or make you feel pressured to perform in a way that may not be conducive to your goals or the reality of the situation. Try to notice moments when you’re being self-critical and challenge yourself to take a gentler approach. In this example, you can say something like, “I’ve got this, and I can make time to get this assignment done.”

Shifting how you speak to yourself can help you practice self-compassion, which can be particularly beneficial to keeping up your motivation. The more you do it, the kinder you’ll be able to be to yourself (and others). 

4. Avoid 'stress bragging'

Stress feeds off stress, especially when gearing up for the end of the semester.

During this time, it's common to compare your stress with your friends. This can include talking about how little sleep you're getting, how far behind you are or how many cups of coffee you are drinking to manage. This type of comparison is known as ‘stress bragging,’ and it can have negative impacts for you and others.

Instead of ‘stress bragging,’ prioritize self-care as part of your study plan and encourage others to do the same.  

One way to do this is to use the HALT method to regularly check in with yourself (and others). Here’s how it works:

• H: Am I hungry?

• A: Am I angry/agitated?

• L: Am I lonely?

• T: Am I tired?

If you answer yes to any of these questions, address it. Letting your basic needs go unmet can make it even more difficult to concentrate, study or interact with others (in a nice way). 

For instance, if you’re feeling ‘hangry,’ it may be time to take a break and have a snack before you lash out at your study partners or group project members. Similarly, if you’re feeling groggy, it may be time to get a good night’s sleep. In fact, research shows that sleep is one of the most important predictors of academic success and pulling all-nighters can actually hinder your performance. 

One way to ensure your basic needs are being met is to block off time in your day for specific activities, just like you would for study sessions. Try using a calendar app or planner to map out when you will eat, catch up with friends, exercise and sleep.

5. Break up your time

Whether you’re studying for an exam or working through a group project, it’s important to break up your time. Using the Pomodoro method is a great way to focus on a single task at a time while providing structure and built-in breaks.

Here’s how it works:

• Set a timer for 25 minutes to work on one task. 

• When the timer goes off, take a 5-minute break to walk around, grab a snack or chat with a friend. 

• Repeat this cycle three times (25 minutes working with 5-minute breaks). 

• After completing all four rounds, take a 30-minute break. 

This method is just one way to help you get through assignments in a more mindful way. However, you may also need to set boundaries around things like how much total time you’re willing to commit to a single assignment, how late you’re willing to stay up or how much responsibility you’re willing to take on for a group project. 

6. Revel in the small victories

While it may feel silly, be sure to bask in the success of small (or unconventional) victories and milestones. You could celebrate completing a study guide, finalizing your citations page or hitting the halfway mark on a presentation. 

Taking time to acknowledge and appreciate your efforts can help you stay motivated and push through, even when it feels daunting.  

Here are some other ways you can celebrate small wins: 

• Have a nice dinner by cooking your favorite meal or ordering something special from your favorite restaurant.

• Take a part of your day off to recharge and spend time with friends or enjoy hobbies. 

• Grab an extra special treat from your favorite coffee shop. 

• Practice expressing gratitude for those who have helped you study or who have supported you through stressful moments (including yourself). 

• Take an hour to watch your favorite show or have a movie night. 

7. Let it go

The pressure to perform well is real. However, your value and self-worth are not defined by your grades.

It’s also important to remember that how you’re feeling right now isn’t how you’re going to feel forever. If you’re someone who ruminates or focuses on the negative side of things, try to imagine how you may feel in a week, a month or a year from now. More likely than not, as time passes, your feelings or situation won’t seem as dire.

Finally, allow yourself to relinquish control over the outcome. Once you’ve submitted an assignment or exam, that’s it. It now rests in your instructor’s hands and is out of your control. While this may not prevent you from worrying about your results, it can be a helpful step in moving on. It’s also okay to simply appreciate the fact that it’s finally over. 

8. Don’t go it alone 

If you need support for your mental or physical well-being, there are a variety of Health and Wellness Services available:

Anxiety Toolbox 
Are you feeling anxious about classes, making new friends or life in general? This two-part workshop provides practical, life-long tools to help you manage and reduce feelings of anxiety.

Feel Better Fast 
Do you want to learn new coping skills to manage overwhelming emotions or feeling out of control? This three-part workshop provides practical skills to help you get back on track and feel better fast.

Let’s Talk 
Drop in for a free, informal consultation with a CAPS provider to discuss your concerns and connect with additional resources on campus. Students commonly visit with concerns about stress, sadness, worry, relationships, academic performance, family problems and financial struggles.

AcademicLiveCare 
AcademicLiveCare (ALC) is a free telehealth platform that allows students to schedule and attend mental health and medical appointments from wherever you are.

Peer Wellness Coaching 
Schedule a time to meet with a trained Buff to learn about ways to relieve stress, manage your time, find balance, practice self-care and set realistic goals.

WellTrack 
WellTrack is a free app available to all ŷ���ڱ���Ƶ Boulder students that’s designed to help you understand your mental health and to provide you with the help that you need right now.

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

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

Follow on social for more tips, events and activities. 

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

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

1. Talk through expectations ahead of time

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

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

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

2. Get into a routine

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

Here are a few ways to get started:

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

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

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

3. Navigate tough conversations

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

Here are some tips to keep in mind: 

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

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

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

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

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

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

4. Reflect and look forward 

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

Want to make it extra fun this year?   

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

5. Reach out for support

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

Counseling and Psychiatric Services (CAPS)

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

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

*Hours may vary over break.

AcademicLiveCare

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

*This program is free regardless of your insurance plan.  

WellTrack

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

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

*Hours may vary over break.

Follow on social for more tips, events and activities. 

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As we prepare for exams and projects, it may be tempting for some to use prescription stimulants (commonly referred to as ‘study drugs’) without a prescription or not as prescribed to try and get ahead.

If you choose to use substances while studying, here are a few things you should know. 

1. What are ‘study drugs’?

Study drugs are prescription stimulants that are used without a prescription or not as prescribed in an attempt to increase a person’s stamina, energy or concentration. However, research shows that using ‘study drugs,’ such as Ritalin or Adderall, without a proper diagnosis or prescription doesn’t enhance academic performance.

2. What are possible risks and side effects?

While some people may believe that using stimulants without a prescription may help them focus better, they’re not likely to help your academic performance. In fact, misusing stimulants and amphetamines can lead to unintended consequences, including: 

• Risk of accidental overdose due to counterfeit pills that may contain other unknown substances

• Increased anxiety or other mental health impacts

• Physical discomfort, including nausea, digestive issues, etc.

• Risk of seizure and cardiac event, especially if dosing isn’t managed by a healthcare provider

• Increased irritability

• Losing sleep, feeling fatigued

• Focusing on the wrong things (e.g., organizing your room instead of studying)

• Becoming addicted to, or dependent on, amphetamines 

As you think through the risks and side effects associated with using ‘study drugs,’ consider if there are alternative ways to achieve the same results while avoiding unwanted experiences. For instance, you may feel more energized after seven to nine hours of sleep at night or more productive if you break down your study blocks into smaller sections.

*Note: Side effects can occur when stimulants are used with or without a prescription. If you are currently using stimulants as prescribed to treat a condition and are concerned about negative side effects, contact your healthcare provider.

3. What are some alternatives?

When it’s crunch time, ‘study drugs’ may seem like an effortless way to extend a study session or maintain better focus. However, studies have shown that using study drugs without a prescription does not enhance academic performance. This is because medications like Ritalin or Adderall typically do not improve a person’s test-taking or study skills, even if it makes them feel more alert. 

The most effective way to improve your grades and prepare for exams is to start early, give yourself plenty of time to study, get plenty of sleep and take regular breaks. 

Here are a few tips to try:

• Schedule your study sessions. Are you a morning person or a night owl? Try to plan your study during times of the day when you’re feeling mentally sharp. 

• Prioritize subjects. Prioritize what you study based on what will be on your exams. Start with the information you don’t know as well. If you aren’t sure what will be on your exams, reach out to your instructors for clarification. Remember it’s okay to move onto other topics if you get stuck. Just remind yourself to go back and revisit them later. 

• Reduce distractions. Find ways to reduce distractions while studying. For instance, you may want to put your phone in ‘do not disturb’ mode or let friends know that you can’t make plans that day. Once you hit a milestone in your assignment or study guide, take a short break to check your feed, watch an episode of your favorite show or grab a quick coffee with friends before you start studying again. 

• Go to bed at a reasonable time. Plan for at least seven hours of sleep each night. If you stay up late and feel groggy during the day, try to fit a 15 to 20 minute power nap into your day. Sleep is important for memory, alertness, mood and motivation, so it’s important to be well rested. 

• Start small. If you are having trouble getting started on a paper or project, create a loose outline with a list of your main points. Staring at a blank page can make it more difficult to get started, and creating a plan with your outline can help overcome that roadblock. Similarly, you can break study guides into smaller chunks and work through them methodically. 

• Set the mood. Create an effective study environment or reserve a space to study in advance. Make sure you have all the supplies you need, such as pencils, calculators, your laptop and charger, water, snacks and class materials. 

• Maintain your energy. It’s important to eat regularly and stay hydrated throughout the day, especially if you’re preparing for exams. Study sessions tend to be more productive when we are full and focused. 

Check out additional study and test-taking tips

 4. How can you reduce your risk?

Taking any prescription medication not as prescribed or without a prescription can pose risks. This includes the use of stimulants to study and anti-anxiety medications (e.g., Xanax) to cope. For instance, combining stimulants with depressants, such as alcohol, Xanax or opiates, can increase the risk of overdose.

Here are some things to keep in mind to reduce your risk:

• Assume any drug not purchased directly from a pharmacy is contaminated with harmful substances.

• Remember, fentanyl strips are not a guarantee of safety. Fentanyl may still be in another untested part of the pill or powder, or it may contain another unknown synthetic substance.

• If you choose to use stimulants without a prescription, start slow, use smaller doses and practice caution.

• Keep naloxone, an FDA-approved nasal spray that can be used to temporarily reverse opioid and fentanyl overdoses, on hand and learn how to use it.

• Use fentanyl test strips whenever possible to test substances before you use them. Test strips are available from Health Promotion on the third floor of Wardenburg Health Center.

• Avoid using substances alone. If someone experiences an overdose, make sure they know how to call for help and administer naloxone.

• Practice healthy habits, like eating regularly and staying hydrated.

• Schedule time to sleep and recover after use (sleep is one of the best predictors for academic success). 

It’s also important to know that any drug not purchased directly from a pharmacy may contain fentanyl, methamphetamine or other substances. This is because many counterfeit capsules and pressed pills are made to look like prescription medications, including Adderall, Percocet, Oxycontin, Roxicodone and Xanax. In fact, according to the U.S. Drug Enforcement Agency (DEA), nearly half of all counterfeit prescriptions tested contained a lethal dose of fentanyl. Keep in mind that any pill you may purchase from friends, classmates or dealers may be counterfeit.

Learn more about fentanyl and overdose prevention

Note: Possession and/or selling narcotics, including Ritalin, Adderall and Xanax, is illegal and can result in criminal charges and are a violation of the Student Code of Conduct. 

If you are taking this medication with a prescription, please contact your pharmacy at least seven days before your prescription is refilled. 

If you do not have a prescription or are unable to refill your prescription, please be aware of the increased risks associated with buying stimulants off the street, including purchases from friends, classmates or dealers. Counterfeit stimulants always run the risk of containing fentanyl. 

5. How can you prevent overdoses?

If you choose to use study drugs with or without a prescription, you may experience a number of unwanted side effects, including accidental overdose.

Call 911 if you or someone you know experiences any of the following:

• Irregular heartbeat, chest pain

• Confusion

• Convulsions, seizures

• Delusions, hallucinations

• Passed out, unresponsive

• Shallow breathing

• Blue/gray lips or fingertips 

6. What other support is available?

ŷ���ڱ���Ƶ Boulder has a variety of resources to help students prepare for exams and projects. These are a great alternative to going it alone and can be more effective than using study drugs.

Academic resources 

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. 

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

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

Wellness resources

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. 

Collegiate Recovery Community (ŷ���ڱ���ƵCRC): The ŷ���ڱ���ƵCRC provides meetings and support groups, recovery-focused housing, events and activities, peer support and more for students in recovery or interested in pursuing recovery from drugs, alcohol, eating disorders, self-harm, other addictions and harmful behaviors. 

Disability Services: Disability Services provides students with disabilities an equal opportunity to participate in university programs, courses and activities through reasonable accommodations and services. If you’re planning to use testing accommodations, make sure you’re on the same page as your instructors about how they’ll be administered. 

Test anxiety tips: It’s normal to feel nervous about upcoming tests or exams. However, if you experience overwhelming anxiety or stress before and during tests, it may be linked to test anxiety. Here are some tips to help you make it through exams. 

Workshops: CAPS provides weekly workshops that can help students develop healthy coping skills related to stress, anxiety and other painful or distressing emotions. All workshops are covered by the mental health fee.

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 study, reduce stress, manage your time, create a sleep schedule or routine, practice self-care and more. 

AcademicLiveCare: AcademicLiveCare is a telehealth platform that allows students to schedule and attend mental health appointments from a smartphone, computer or other mobile device for free. Easily schedule virtual visits with licensed psychologists, counselors, psychiatrists, or other providers. Please note: AcademicLiveCare does not provide crisis or emergency care. 

Alcohol and Other Drugs Information: ŷ���ڱ���Ƶ Boulder is committed to the health and wellness of our students. Learn more about campus policies, programs and tips to stay safe while using alcohol and other drugs.  

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

1. Stress, anxiety and depression 

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

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

Here are a few to check out: 

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

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

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

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

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

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

2. Sleep 

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

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

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

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

3. Sexually transmitted infections 

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

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

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

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

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

4. Seasonal illnesses 

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

Avoid getting sick this year by:  

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

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

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

5. Meningitis 

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

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

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

Symptoms of meningitis include:  

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

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

6. Substance use and misuse 

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

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

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

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

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

7. Eating changes 

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

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

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

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

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

Nutrition Services

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

Collegiate Recovery Community (ŷ���ڱ���ƵCRC)

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

Buff Pantry

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

Explore your relationship with physical activity

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

SNAP enrollment 

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

Dietary Accommodations 

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

8. Relationships

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

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

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

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

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

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

9. Physical injuries 

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

Biking, skateboarding, walking and scootering 

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

Outdoor recreation 

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

Driving 

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

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

Medical Services

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

Physical Therapy and Integrative Care (PTIC)

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

Recreation Injury Care Center (RICC)

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

AcademicLiveCare

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

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

1. Transfer your health care 

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

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

2. Join a summer sports league 

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

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

If you’re not in ŷ���ڱ���Ƶ, you can also search your local area for recreational sports league options. 

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

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

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

4. Volunteer 

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

5. Enjoy Free Days or a Culture Pass 

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

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

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

6. Sign up for a race 

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

Here are some opportunities you can look forward to around ŷ���ڱ���Ƶ. 

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

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

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

7. Enjoy local traditions 

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

Markets

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

Events

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

Festivals

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

8. Plan a camping trip 

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

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

Resources 

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

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

What is test anxiety?

It’s normal to feel nervous about upcoming tests. 

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

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

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

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

Physical

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

Emotional

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

Other

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

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

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

1. Get a head start

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

2. Change the narrative

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

Here are some examples. 

Instead of saying…

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

Say this…

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

3. Prioritize taking care of yourself 

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

4. Arrive early 

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

5. Use calming techniques 

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

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

Square breathing

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

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

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

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

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

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

45-second body scan

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

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

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

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

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

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

6. Avoid comparisons 

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

7. Set a timeline 

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

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

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

8. Allow yourself to relinquish control 

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

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

9. Review your scores on your own terms 

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

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

10. Use campus resources 

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

Academic resources

Tutoring services

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’re not sure where to begin, try checking your syllabus or asking your instructor for help and referrals. 

Writing Center

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

Disability Services

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

Grade Replacement Program

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

Wellness resources

Finals website

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

Workshops

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

• Anxiety Toolbox  
• Feel Better Fast  
• Skills for Thriving 

Let’s Talk

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

Peer Wellness Coaching

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

AcademicLiveCare

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

Free Finals Week at the Rec

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

Figueroa Wellness Suite

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

Mental health crises

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

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After a long semester, it can be challenging for many of us to stay motivated through finals. Here are a few tips you can use to make it to the finish line. 

1. Evaluate your expectations

All of us want to do well in college. However, it’s important to remember that you can only do so much with the resources, time, energy and support you have. For instance, it may be unrealistic for you to expect to ace every exam or nail every presentation. 

If you need help evaluating your expectations, here are a few questions to ask yourself: 

• Are my expectations realistic? 
• Where might these expectations be coming from? 
• Are my expectations impacting other areas of my life (e.g., mental health, friendships, etc.)? 
• Is this something I will feel strongly about in a week, a month or a year? 
• What might good ‘enough’ look like for me? 
• How can I adjust my expectations to be more reasonable? 
• Where can I go for additional support? 

2. Change the narrative

You may not realize it, but the way you speak to yourself can help (or hinder) your progress when working through stress. For instance, you may find yourself saying things like, “Ugh, I need to get through this assignment faster or I’m going to fail.” 

This type of self-talk can cause you to feel even more stressed or make you feel pressured to perform in a way that may not be conducive to your goals. Try to notice moments when you’re being self-critical and challenge yourself to take a gentler approach. For instance, you may say something like, “I’ve got this, and I can make time to finish this later.” 

Shifting the way you speak to yourself can help you practice self-compassion, which can be particularly beneficial to staying motivated. Just remember that this technique isn’t foolproof, and it may take time to master. However, the more you do it, the kinder you’ll be to yourself (and others) in the process. 

3. Avoid 'stress bragging'

Stress feeds off stress, especially when we’re gearing up for the end of the semester. During this time, it can be commonplace for people to talk about how little sleep they’re getting or how many cups of coffee they need to get through the day, among other personal sacrifices. This type of comparison is often called ‘stress bragging,’ and it can have negative effects on your mental health and those around you.  

In many cases, ‘stress bragging’ sets the expectation that in order to be successful, you must sacrifice your own well-being. Instead of engaging in ‘stress bragging,’ try to prioritize taking care of yourself as part of your study plan and encourage others to do the same. 

One way to do this is to use the HALT method to make sure you’re addressing your most basic needs at the moment.  

• H: Am I hungry? 
• A: Am I angry? 
• L: Am I lonely? 
• T: Am I tired? 

If you answer yes to any of these questions, it’s time to address that specific need. When our basic needs go unmet, it can make it even more difficult to concentrate, study or interact with others.  

For instance, if you’re feeling ‘hangry,’ it may be time to have a snack before you lash out at your study partners or friends. Similarly, it may be time to get a good night’s sleep if you’re feeling tired (research has shown that sleep is one of the best predictors of academic success).  

4. Take breaks

The end of the semester can magnify stress. Whether you’re studying for an exam, or working through a group project, it’s important to take breaks. Using the Pomodoro method is a great way to help you focus on a single task at a time while providing structure and built-in breaks. 

Here’s how it works: 

• Set a timer for 25 minutes to work on one task. 
• When the timer goes off, take a 5-minute break to walk around, grab a snack or chat with a friend. 
• Repeat this cycle three times (25 minutes working with 5-minute breaks). 
• After completing all four rounds, take a 30-minute break. 

Remember that this method is just one way to help you get through assignments in a mindful way. However, you may also need to set boundaries around things like how much time you are willing to commit to a single assignment, how late you’re willing to stay up or how much responsibility you’re willing to take on for a group project. 

5. Revel in the small victories

While it may feel silly, take some time to bask in the success of small (or unconventional) victories and milestones. For instance, you may celebrate completing a study guide, finalizing citations or hitting the half-way mark on a presentation. 

Taking time to acknowledge, appreciate and celebrate your efforts can help you stay motivated to push through. 

Here are some ways you can celebrate small wins: 

• Have a nice dinner by cooking your favorite meal or ordering something special from your favorite restaurant. 
• Schedule a half or full day off to relax, recharge and spend time with friends or enjoy hobbies. 
• Grab an extra special treat from your favorite coffee shop. 
• Practice expressing gratitude for those who have helped you study or who have supported you through stressful moments (including yourself). 
• Take an hour to watch your favorite show or have a movie night. 

6. Take a deep breath and relinquish control

The pressure to perform well is very real, especially on final exams. However, it’s important to remember that your value and self-worth are not defined by your grades. Being good or bad at something (like studying or test-taking) has nothing to do with who you are as a person. Remember that you are still a smart and capable person, even if your grades don’t perfectly reflect those qualities. 

It’s also important to remember that what you’re feeling right now isn’t how you’re going to feel forever. If you’re someone who gets hyper-focused on the current moment, try to imagine how you may feel in a week, a month or a year from now. More likely than not, as time passes, your feelings or situation will seem less dire. 

Finally, allow yourself to relinquish control over the outcome. Once you’ve submitted an assignment or exam, that’s it. The outcome now rests in your instructor’s hands and is out of your control. While this may not prevent you from worrying about your results, it can be a helpful step in moving on. It’s also okay to take a deep breath and appreciate the fact that it’s finally over.  

7. Ask for help

Asking for help can be difficult, even when we know we may need it. However, it’s important to remember that your friends, family, peers and instructors all want you to succeed. 

Most importantly, you don’t have to figure it out on your own. Instead, try reaching out for support. This can include talking with your professor or taking advantage of on-campus resources. 

Academic Resources

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’re not sure where to begin, try checking your syllabus or asking your instructor for help and referrals. 

Writing Center

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

Grade Replacement Program

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

Disability Services

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

Wellness Resources

Let's Talk

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

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

AcademicLiveCare

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

Workshops

Counseling and Psychiatric Services (CAPS) provides free group workshops that can help you learn how to manage anxiety, develop coping skills, take a break and make meaningful changes in your life. 

Mental health crises

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

Student Support and Case Management

SSCM assists students who may be impacted by challenging situations by helping them connect with campus partners, community resources and other support systems. If you need help or are concerned about another student, consider . 

Figueroa Wellness Suite

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

Free Finals Week at The Rec

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

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Daylight saving time starts Sunday, March 10 at 2 a.m. local time, which means our clocks will jump ahead an hour (i.e., to 3 a.m.).  

On the bright side, we’ll enjoy more sunshine in the evenings. However, it also means that we’ll lose an hour of sleep and wake up to darker mornings. Even if it’s only an hour, it can be hard to adjust to abrupt time changes.  

Here are some tips and reminders to help you prepare for and recoup from daylight saving time. 

1. Change your clocks in advance

While your phone and computer may update the time automatically, other clocks around your house will not. Set yourself up for success by changing your manual clocks ahead by an hour on Saturday, March 9 before you go to bed. This can include things like your stove, microwave, car and more. Setting your clocks in advance can stave off confusion around what time it is come March 10. 

2. Stick to your normal sleep schedule

We get it—staying up an extra hour because the clock says 11 p.m. but it feels like 10 p.m. can be tempting. However, it’s better to stick to your normal sleeping and morning schedules. For instance, if you go to bed at 10 p.m. before the time changes, continue to go to bed at that time. 

If you’re struggling or don’t feel tired at your usual time, try easing into it by going to bed 15 minutes earlier every few days. This will help you maintain a normal bedtime schedule and avoid restless nights. It’s also a good idea to limit your screen time and caffeine intake later in the day, as these can disrupt sleep patterns. 

Need more help? Check out these tips to help adjust your sleep schedule. 

3. Soak up the sun

Long days mean we have more time to get outside and soak up the sun’s rays. This is not only good for our mental health but can also help your circadian rhythm and make us feel more energized. Plus, you’ll get the benefit of extra vitamin D. Just remember to wear broad-spectrum sunscreen with at least SPF 30. 

If sunshine late in the day makes it harder to sleep, consider using a sleep mask or investing in blackout curtains. This can help you relax and maintain your bedtime routine, so you can get adequate sleep throughout the spring and summer. 

4. Take a nap

If you’re feeling groggy during the day or are tired from sleep loss, consider taking a 20- to 30-minute nap during the day. You can find specialized nap pods around campus, including at the Rec Center and the third-floor Wellness Suite in Wardenburg.  

Still tired? Check out these tips for ways to stay awake without caffeine. 

5. Avoid the snooze button

Did you know that hitting the snooze button in the mornings can actually hinder your ability to wake up? Try to break the habit by setting an alarm that’s 10 minutes later than you normally would and place your phone or alarm clock out of reach. This will force you to get out of bed, which can help you jumpstart your day. 

Resources

Peer Wellness Coaching

Students can meet with a peer wellness coach for free to discuss issues related to sleep, stress, relationships, time management, self-image, self-care, finances, goal-setting and more.  

Available for students 

Nap pods

If you’re feeling tired during the day, a quick 20-minute nap may help you feel more rested and alert without impacting your nightly routine. Check out the Relaxation Station nap pods available at The Rec and the third-floor Wellness Suite in Wardenburg Health Center. 

Available for students, staff and faculty

Apothecary Pharmacy

The Apothecary Pharmacy at Wardenburg Health Center is a great place to purchase over-the-counter sleep aids, sunscreen, herbal teas and more. Stop by Wardenburg to browse their full selection. 

Available for students, staff and faculty

Massage and acupuncture

If you’re struggling with persistent sleep issues, massage or acupuncture may help. Medical Services provides massage, ear seeding and traditional acupuncture services that are proven to help with sleep, stress, anxiety and other concerns. 

Available for students, staff and faculty

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

Research shows that sleep is vital for our mental and physical health. In fact, getting seven to nine hours of sleep each night can positively influence our mood, metabolism, memory, immune function and more. Whether you’re feeling fatigued, restless or both, here are some tips to help you create a better sleep schedule. 

If you’re having trouble sleeping 

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

Curb your caffeine 

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

Stay active earlier in the day 

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

Turn off your screens 

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

Optimize your sleep environment 

Did you know that your room can impact your sleep? You can optimize your bedroom for sleep by only using your bed for resting and relaxing, adjusting your room temperature to a cooler setting, using a fan or brown noise to minimize distracting sounds and closing your curtains to make sure your room is as dark as possible. You can also use essential oils (like chamomile or lavender) to help your body relax and prepare for bed. 

Avoid lying awake 

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

If you’re sleeping more than usual 

You may be experiencing hypersomnia if you’re taking frequent naps during the day, having difficulty waking up in the morning, sleeping through your alarm, feeling groggy or fatigued throughout the day or feeling the urge to sleep more often. Fatigue and increased sleep can be caused by various factors, including boredom, depression or medical conditions. Here are some tips to help you get your sleep schedule back on track. 

Look for patterns 

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

Practice consistency  

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

Moderate caffeine and alcohol 

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

Don’t deprive yourself 

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

If you’re still experiencing sleep issues 

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

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

Counseling and Psychiatric Services (CAPS)

Counseling and Psychiatric Services (CAPS) provides mental health support for all ŷ���ڱ���Ƶ Boulder students, including mental health screenings, drop-in hours, brief individual therapy, group therapy, workshops and crisis support. 

*Available for students

Faculty and Staff Assistance Program (FSAP)

FSAP is available to support staff and faculty with mental health concerns on campus. They offer brief therapy options to help you address a variety of concerns, including stress, anxiety, sleep issues and much more. 

*Available for staff and faculty 

Let’s Talk

Check in with a Counseling and Psychiatric Services (CAPS) provider for a free, drop-in session to talk about sleep, mental health concerns and resources available. 

*Available for students 

Feel Good Fridays

Take a break from your busy schedule. This hybrid meditation workshop will feature a piece of art on display at the ŷ���ڱ���Ƶ Art Museum that relates to mindfulness. Sessions are open to all students, staff, faculty and the public. 

*Available for students, staff and faculty 

Peer Wellness Coaching

Want advice from a fellow Buff? Schedule a free appointment with a peer wellness coach to help address stress, sleep issues, time management, self-care and more. 

*Available for students 

Apothecary Pharmacy

The Apothecary Pharmacy at Wardenburg Health Center is a full-service pharmacy that can fill prescriptions and provide over-the-counter remedies, including sleep aids, essential oils and more. 

*Available for students, staff and faculty 

Acupuncture

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

*Available for students, staff and faculty 

Medical Services

If you are concerned that your sleep issues may be related to a medical condition, such as hypothyroidism, providers at Medical Services can help diagnose and address your concerns. 

*Available for students 

AcademicLiveCare

Schedule free appointments online with counselors, psychiatrists and medical care providers. All appointments are free, regardless of your insurance plan. 

*Available for students, staff and faculty 

Wellness supplies

Pick up free wellness supplies, including mindfulness resources, ear plugs, eye masks, lavender aromatherapy rollers and much more at the Wellness Suite on the third floor of Wardenburg Health Center. 

*Available for students, staff and faculty 

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