Anxiety

Top health concerns for college students (and what to do about them)

Anonymous — Wed, 25 Sep 2024 06:00:00 +0000

Top health concerns for college students (and what to do about them) Anonymous (not verified) Wed, 09/25/2024 - 00:00

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.
AcademicLiveCare: 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, doxyPEP 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 Colorado Department of Public Health and Environment (CDPHE). 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 CU 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.

CU 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 (CUCRC)

The CUCRC 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 CU 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.

Health issues are more common than you may think, especially among college students. Here are some you may experience in college and what you can do about them.

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When is it time to seek mental health support?

Anonymous — Mon, 04 Mar 2024 17:37:51 +0000

When is it time to seek mental health support? Anonymous (not verified) Mon, 03/04/2024 - 10:37

Knowing how (and when) to seek out mental health support is important, whether you’re concerned about yourself or a friend. Here are some guidelines you can use to determine if you should seek emergency, urgent or general support for mental health concerns.

When to seek general mental health support

Asking for help can be hard, especially if we’re not entirely sure we need it. While some mental health concerns may be obvious, others may be harder to accurately identify. For instance, believing that it’s normal to feel overwhelmed or stressed in school or at work may prevent some people from seeking support if it’s related to stress.

Remember that everyone struggles sometimes, and you don’t have to figure it out on your own. Here are some examples of times when it may be a good idea to seek support or connect with resources on campus.

General mental health support can be a great option if someone is:

Having difficulty managing stress, worry or anxious thoughts
Feeling down, sad or hopeless
Feeling isolated or lonely
Feeling overwhelmed by life’s demands (e.g., school, work, relationships, etc.)
Looking to develop healthier coping skills or relationships
Experiencing negative impacts from substance use
Experiencing relationship difficulties (e.g., making or keeping relationships)
Unsure how to make meaningful changes or address issues on their own

If you are struggling with any of the mental health concerns listed above, be sure to check out the following resources for support.

Resources for students

Student Support and Case Management (SSCM)

SSCM is here to help students identify issues and appropriate resources. They also work collaboratively with students to develop an action plan. This is a great option for those who would like someone to reach out to another student or friend directly for support.

Let's Talk

Let’s Talk allows students to check in for an informal and confidential consultation with a counselor.

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. Join virtually by signing up online at MyCUHealth.

AcademicLiveCare

AcademicLiveCare provides access to free online counseling, psychiatry, nutrition and medical appointments. Students can access services for free, regardless of their health insurance plan or coverage.

*This program does not provide emergency or crisis services.

Thriving Campus

If you are looking to connect with a local provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

Peer Wellness Coaching

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

Office of Victim Assistance (OVA)

OVA provides free and confidential information, consultation, support, advocacy and short-term counseling services for students, staff and faculty who have experienced or witnessed a traumatic, disturbing or life-disrupting event.

Resources for staff and faculty

Faculty and Staff Assistance Program (FSAP)

FSAP provides a variety of free mental health services for CU Boulder staff and faculty, including workshops, support groups, same-day appointments, short-term counseling (including family and couples counseling) and more. Staff and faculty can take advantage of FSAP services without taking sick leave or paid time off.

Wellness Workshops

The Faculty and Staff Assistance Program (FSAP) provides free workshops to help staff and faculty find support and improve their wellness. Workshop topics include sleep, healthy eating, support groups, parenting, estate planning, homebuying, retirement planning and more.

AcademicLiveCare

AcademicLiveCare provides access to free online counseling, psychiatry, nutrition and medical appointments. Staff and faculty can access services for free, regardless of their health insurance plan or coverage.

*This program does not provide emergency or crisis services.

Thriving Campus

If you are looking to connect with a local provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

Real Help Hotline

The Real Help Hotline provides access to professional counselors who can offer assistance finding local resources as well as immediate crisis counseling. This program is free, confidential and available to all employees 24/7 at 833-533-2428.

Office of Victim Assistance (OVA)

WorkWell

WorkWell helps oversee a variety of health and wellness programs that are aimed at supporting staff and faculty and fostering a sense of belonging on campus. You can get involved by attending classes, events and more.

When to seek urgent mental health support

Mental health crises can be distressing and often require urgent, same-day support.

Mental health crises can include when an individual:

Has thoughts of suicide or are not sure how to keep themselves safe
Has thoughts of doing serious harm to someone and may act on them
Believes their life may be in danger
Hears voices or sees things that no one else can hear or see
Has recently been physically or sexually assaulted
Has recently experienced an overwhelming loss or trauma
Believes their alcohol or drug use is out of control
Believes their eating (or lack of eating) has become unmanageable

If you or someone you know needs urgent support, there are a variety of resources available on and off campus to help students, staff and faculty.

Counseling and Psychiatric Services (CAPS)

Students who need urgent, same-day support can call CAPS 24/7 at 303-492-2277 to speak with a triage specialist. Calling ahead allows providers to evaluate your concerns, so they can address them more quickly and effectively.

*Available for students

Real Help Hotline

*Available for staff and faculty

Colorado Crisis Services

Colorado Crisis Services is the statewide behavioral health crisis response system offering residents mental health, substance use or emotional crisis help, information and referrals. They are available 24/7 by phone and text.

Call: 1-844-483-8255
Text: “TALK” to 38255

*Available for students, staff and faculty

Mental Health Partners Crisis Center

The Mental Health Partners Crisis Center is available to those in need of direct services or those seeking to help engage another person in services, whether the crisis is substance-use related, or psychiatric or both. They are available for drop-ins at their Boulder location.

Address: 3180 Airport Rd, Boulder, CO 80301

*Available for students, staff and faculty

Crisis Text Line

Crisis Text Line provides free, high-quality text-based mental health support and crisis intervention by empowering a community of trained volunteers to support people in their moments of need. They are available 24/7 by text or WhatsApp.

Text: ‘HOME’ to 741741
WhatsApp: Chat on WhatsApp

*Available for students, staff and faculty

Trevor Project (LGBTQ+)

The Trevor Project is the world’s largest suicide prevention and crisis intervention organization for lesbian, gay, bisexual, transgender, queer and questioning (LGBTQ+) young people. They provide 24/7 crisis counseling via phone, text and chat.

Call: 1-866-488-7386
Text: ‘START’ to 678678
Chat: Chat online

*Available for students, staff and faculty

Real Help Hotline

Call: 833-533-2428

*Available for staff and faculty

When to seek emergency mental health support

If you or someone you know is experiencing a life-threatening emergency, call 911, CU Boulder Police (303-492-6666) or go to your nearest emergency department. It’s important to know that calling the police will not get you or the person you are calling about into any kind of trouble.

Emergencies can include when an individual:

Has disappeared, is at risk of harming themselves or others, or is threatening, talking about or making specific plans to commit suicide. If you are in the U.S., you can call 988 to reach the National Suicide Prevention Lifeline 24/7.
Is experiencing excessive substance use, may be at risk of overdosing or is engaging in high risk or unlawful behaviors (e.g., driving under the influence)
Requires immediate attention or intervention from mental health or healthcare professionals
Is unable to care for themselves and cannot resolve the situation with the skills or resources available to them

When calling for emergency assistance, be prepared to provide accurate information so that first responders can effectively intervene and support the person in need. Operators may ask you for details about the person you’re calling about, including their name, address, description, mental health history, substance use history, if they own any weapons and descriptions of the behaviors concerning you.

Welfare checks

Welfare checks can be instituted by any police department if you’re concerned about the health, safety or welfare of someone. Be prepared to give the exact address (residence hall and room number if on campus) and the reason for your concerns.

On campus: CUPD 303-492-6666
Off campus: Boulder Police 303-441-3333

CUPD response team

CU Boulder Police (CUPD) has teamed up with Counseling and Psychiatric Services (CAPS) and the Office of Victim Assistance (OVA) to better address calls related to mental health crises and traumatic events.

988 Suicide & Crisis Lifeline

The 988 Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24/7. You can call the Lifeline from anywhere in the United States to connect with local services. This Lifeline may also report your situation to emergency services if they believe you are in imminent danger of harming yourself or others.

Call: 988

Knowing how (and when) to seek out mental health support is important. Here are some guidelines you can use to determine if you or someone you know should seek emergency, urgent or general support for mental health concerns.

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Must-try tips to improve your sleep schedule

Anonymous — Thu, 22 Feb 2024 06:00:00 +0000

Must-try tips to improve your sleep schedule Anonymous (not verified) Wed, 02/21/2024 - 23:00

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 CU 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 CU 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

Academic and work stress can impact how well and how long we sleep. Whether you’re feeling fatigued, restless or both, here are some tips to help you create a better sleep schedule.

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6 things to do after a breakup

Anonymous — Thu, 07 Dec 2023 06:00:00 +0000

6 things to do after a breakup Anonymous (not verified) Wed, 12/06/2023 - 23:00

It doesn’t matter if you’ve been with someone for a matter of weeks, months or years. The end of a relationship can still leave you feeling uneasy or uncertain about what comes next. Here are a few tips that can help you cope with a breakup and move on in a healthy way.

1. Allow for mixed feelings

Breakups can be messy, especially when it comes to our emotions. Remember that it’s perfectly normal to feel a wide range of emotions, including sadness, resentment, jealousy, regret and relief, to name a few.

All of these feelings are part of the grieving process, and allowing yourself to experience all of your emotions without judgment can be an important part of the healing process. In fact, avoiding your feelings can sometimes cause them to become more intense, or they may sneak up on you in unexpected ways. It’s also important to keep in mind that distressing feelings will likely go away or become less concerning over time. While you may be in pain now, know that it won’t last forever (even though it may feel that way).

2. Set healthy boundaries

Knowing what to do after a breakup can be difficult. Setting healthy boundaries with yourself and those around you can help protect your mental and emotional health moving forward. Here are some examples of boundaries you can set after a breakup:

Details. Remember that you’re not obligated to share the details of your relationship or your breakup. If you’re not comfortable discussing the topic with friends or family members, let them know by saying something like, “I appreciate your concern, but I’d be more comfortable not talking about my relationship/breakup right now.”
Contact. Whether you’d like to stay friends with your ex or not, it’s usually helpful to take some time apart from one another following a breakup. Set boundaries with each other by agreeing to a ‘no-contact’ period. This will provide you both with the time and space you need to heal and evaluate how you want to interact moving forward. If your ex contacts you before you’re ready to talk, don’t feel obligated to respond. Similarly, try to respect your ex’s boundaries by not reaching out to them before the ‘no-contact’ period has ended.
Mourning. It’s okay to wonder how your ex is doing, think about your relationship and even imagine a future where it all worked out. It’s also normal to find yourself browsing their Instagram, keeping an eye on their Snapchat or reading through old texts. However, setting boundaries around how you ‘check in’ on an ex can help give you some peace. Schedule time to mourn by setting a timer for 10 minutes in the morning and/or at night to check their social media or texts and just feel bummed. When the time is up, stop scrolling and focus on other activities. After a while, try cutting back your timer to five minutes or two minutes. This method allows you to experience your feelings and satisfy your curiosity without consuming your entire day.
Unexpected encounters. Sometimes there’s no way to avoid an ex. Whether you have classes together, work together or have the same friend group, it’s a good idea to plan ahead for unexpected encounters. If possible, have a conversation about how to handle running into each other. For instance, you might agree to keep conversation to a minimum, wave while walking past or only talk about work or school as needed.
Just friends. If you are working on being friends with an ex, try to set physical and emotional boundaries that help draw the line between just friends and something more. For instance, you may want to set boundaries around cuddling, close contact, spending the night, paying for each other’s meals or being each other’s primary source of support.

Harmful or abusive behaviors

Intimate partner abuse and dating violence can happen during the course of a relationship or after you break up. It’s important to remember that there is support available if you or someone you know is currently experiencing harmful or abusive behaviors from a significant other or an ex. The Office of Victim Assistance (OVA) offers free and confidential support for students who may be experiencing these types of behaviors.

Examples of harmful or abusive behaviors include:

Trying to control/make all decisions related to the relationship or breakup
Preventing a current/previous partner from socializing, working or hanging out with others
Destroying personal property or threatening pets
Trying to control what the other person does, how they look, who they see or who talk to
Using money to control or trap a current/previous partner

Manipulating a current/previous partner by using threats, insults or guilt
Keeping track of where the other person is at all times
Pushing, shoving, slapping or hitting
Engaging in continuous, unwanted contact in -person and/or online.
Asking for updates or details from family or friends
Spreading rumors about a current/previous partner

3. Reconnect with those around you

Oftentimes, relationships become our primary source for socializing and support. That’s why it’s important to spend some time after a breakup to reconnect with the people who are closest to you, including friends, family or roommates. Here are some tips to help you tap back into your support network:

Make a point to sit down for lunch or dinner with a close friend to talk about how you’re really doing and feeling. Be sure to ask them about how they’ve been doing as well.
Check in with a parent, sibling or other family member about ways they can support you.
If you haven’t been as involved at home or fulfilling your share of roommate responsibilities, talk to your roommate(s) to minimize potential frustrations or disagreements.
This can also be a good time to reconnect with yourself. Take some time to reflect on who you are outside of your relationships. Jot down a list of things you’re grateful for in life today, hobbies you want to get back to and other sources of joy in your life.

4. Focus on what you need most

Practicing self-care can feel like a chore when we’re feeling down, but it’s important to make sure your most basic needs are being met, especially after a breakup. Here are a few examples of self-care activities that are worth a try:

Journal. Organize and work through your thoughts and feelings. What was good about today? What was challenging?
Take a shower. Use your private time in the shower to dance and sing, scream, cry or simply relax.
Get outside and move your body. Take a walk around the block, enjoy window shopping or visit a local park to help you get rid of pent-up stress.
Phone a friend. Catch up with people you haven’t seen in a while by texting, calling or asking them to grab a coffee.
Get some sleep. Breakups can be tiring. Ensure you’re getting seven to nine hours of sleep each night. If you feel tired during the day, opt for a 20-minute nap.
Stay hydrated. Try to drink water throughout the day. It's a good idea to carry a reusable water bottle with you for quick and easy refills.
Eat regular meals or snacks. Grief can sometimes make us over- or under-eat. Try to listen to your body’s natural cues related to hunger and fullness throughout the day.
Take small steps. You don’t have to tackle everything at once. Approach new emotions or experiences one step at a time.
Monitor substances. Sometimes, people may try to manage difficult emotions with alcohol or other substances. However, this often just masks deeper issues that need to be addressed and can actually worsen your symptoms over time.

5. Take some time to reflect (when you’re ready)

Reflecting on your relationship with an ex can help you identify silver linings, learn more about yourself and discover healthy ways to move forward into the future. It’s okay if you’re not quite ready to dive into the details yet, but when you are ready, here are some helpful tips for reflecting.

Who were you at the start of the relationship? Who are you now?

Relationships can be catalysts for many things in our lives. Take some time to reflect on who you were when you entered the relationship versus who you are now. Here are a few questions that can help you get started.

Did you grow as a person? If yes, how? If not, why?
What did you learn about the way you handle conflicts?
Did you strengthen your communication skills?
What did you learn about the way you navigate romantic relationships?
Are there any habits you want to continue outside of the relationship?

What are your non-negotiables?

Dating provides us with an opportunity to explore our likes, dislikes and deal-breakers. Think through some of the things that are most important to you in a relationship (e.g., lifestyle choices, time together, similar goals, religious or spiritual beliefs, wanting kids, etc.).

Did you discover deal-breakers you didn’t expect in your last relationship?

Being aware of these factors can help you know what you’re willing to compromise on and what you’re not.

Is there anything you’d like to do differently in the future?

Let’s face it, nobody is perfect. While it’s important not to dwell on all the things we wish had done differently, understanding the role we’ve played in relationships can help us learn to approach them differently in the future. Think back on your time with your ex.

Are there things that you did or said that you’re not proud of?
Do you wish you would have handled a situation differently than you did at the time?
How do you want to show up in your future relationships?

Try to avoid beating yourself up about past mistakes. Instead, use this as an opportunity to accept that mistakes happen in every relationship. Be mindful of how you have approached different situations and how you might be able to do things differently in the future.

6. Reach out for additional support

Breakups can be tough, but you don’t need to go through it alone. Check out these resources for additional support.

Let’s Talk

Meet with a Counseling and Psychiatric Services (CAPS) provider during one of their free drop-in hours around campus. Let’s Talk is a great way to speak informally about your situation, gain insight, find support and connect with additional resources on campus.

Interpersonal support groups

Counseling and Psychiatric Services (CAPS) offers free process therapy groups that emphasize relationships, interpersonal skills, feedback and strategies to help you feel more connected with others. Undergraduate- and graduate-specific groups are available.

Office of Victim Assistance (OVA)

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

International student support

Students who have experienced sexual assault or domestic violence may be eligible for U.S. immigration relief through the U visa or VAWA self-petition, regardless of their immigration status. Please speak with an immigration attorney or a non-profit organization that assists immigrants to learn more about the eligibility requirements, application process, and timeline. Learn more about free or low-cost legal immigration services.

Student Support and Case Management (SSCM)

Office of Institutional Equity and Compliance (OIEC)

OIEC implements and enforces university policies around sexual assault, intimate partner abuse and stalking, and other forms of sexual misconduct. If you or someone you know at CU has been impacted, reports can be filed online. Anonymously reporting is an option as well.

Thriving Campus

If you are looking to connect with a local mental health provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

Don’t Ignore It

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

It doesn’t matter if you’ve been with someone for a matter of weeks, months or years. The end of any relationship can be difficult. Here are a few tips that can help you cope with a breakup and move on in a healthy way.

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Want to try acupuncture? Here are 4 things you should know

Anonymous — Mon, 30 Oct 2023 19:31:37 +0000

Want to try acupuncture? Here are 4 things you should know Anonymous (not verified) Mon, 10/30/2023 - 13:31

Acupuncture can be a great way to address a variety of health concerns. Here are a few things to know if you’re curious about trying acupuncture for yourself.

1. What is acupuncture?

Acupuncture is a form of traditional Chinese medicine that dates back more than 4,000 years. Acupuncture works by using fine, hair-like needles to target acupressure points along the body (don’t worry, it sounds scarier than it is). These needles help to stimulate your body’s own healing mechanisms to improve your health and well-being.

The traditional philosophy behind acupuncture is that it can help the flow of Qi, or life force energy. It is believed that Qi flows through 14 main pathways, also known as meridians, along the body. Lifestyle choices, like diet, exercise, injury, stress and other factors are believed to disrupt the flow of Qi, causing imbalances that can result in a variety of physical and emotional symptoms. Using acupuncture specific points of the body is thought to help restore the flow of Qi and improve well-being.

2. What can it treat?

Research from the National Institute of Health has shown that acupuncture can be helpful in treating a variety of ailments, including:

Allergies
Back or neck pain
Anxiety and depression
Digestive disorders
Fatigue
Neurological disorders
PMS symptoms
Respiratory illnesses
Stress and more

3. What's the difference between acupuncture and acupressure?

Like acupuncture, acupressure is believed to increase the flow of Qi and rebalance the body’s natural systems of wellness. However, acupressure can be done without the use of needles. Instead, pressure is applied along the meridian lines of the body. This can be a great option for those who may be concerned about needles or would prefer a non-invasive form of traditional medicine.

4. What can you expect from acupuncture services on campus?

Medical Services provides acupuncture and acupressure services for students, staff and faculty on campus. Here are few things you can expect during your appointment.

Individual acupuncture
Individual acupuncture appointments are a great way to get personalized care and address specific health needs. During these sessions, an acupuncturist will review your medical history and discuss your specific concerns in order to create a personalized treatment plan. Acupuncture is placed at various points and treatments typically last 60 minutes. You can also opt to have ear seeds placed instead of needles. For the most effective treatment, we recommend making a weekly or biweekly appointment.

Learn more about individual acupuncture

Group acupuncture
Group acupuncture sessions are available at a discounted rate. During these sessions, participants will receive auricular acupuncture that involves using needles or ‘seeds’ around your ear. This kind of treatment can help reduce stress, anxiety, burnout and symptoms of addiction. Group sessions typically last 30 to 40 minutes.

Learn more about group acupuncture

Acupuncture and mindfulness workshops
Medical Services offers a blended workshop that focuses on effective mindfulness and meditation practices followed by a group acupressure or acupuncture session. These workshops are intended to help teams and small groups improve their emotional and physical well-being. Workshop dates are available throughout the year. Sessions are customized to individual groups, and treatment length may vary depending on needs.

Email the clinic for more information

Acupuncture can be a great way to address a variety of health concerns. Here are a few things to know if you’re curious about trying acupuncture for yourself.

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6 signs of depression you shouldn’t ignore

Anonymous — Wed, 13 Sep 2023 06:00:00 +0000

6 signs of depression you shouldn’t ignore Anonymous (not verified) Wed, 09/13/2023 - 00:00

When we experience mental health struggles, it can sometimes take a toll on our relationships, academics, work performance and overall quality of life. Whether you or someone you know is struggling, help is available.

Here are six signs of depression you shouldn’t ignore (and where to find support).

Signs of depression

1. Difficulty getting out of bed

It’s perfectly normal to enjoy sleeping in or spending time in bed. However, if it has become difficult to find the motivation to get out of bed or get ready in the morning, this could be a sign of depression. Depression can make us feel fatigued, both physically and mentally, to the point where even small tasks, like waking up or showering, can feel exhausting or difficult.

2. Changes in sleep

The physical and mental exhaustion that comes with depression can also affect our sleep, which can show up in a variety of ways. This can look like sleeping throughout the day, using sleep to pass the time or choosing sleep over other daily activities.

However, you may also experience bouts of insomnia, which can make it difficult to fall or stay asleep at night. This can create a cycle where our anxious thoughts keep us up or disrupt our sleep, which can in turn lead to more anxious thoughts.

3. Changes in appetite

Depression can affect our appetite and eating habits. Some people may experience increased hunger, while others may have less of an appetite or not be hungry at all. If you notice changes in your sleep habits, like the ones listed above, you may also notice changes in the way you eat. This is because sleep helps regulate our hunger hormones, which helps our bodies avoid over- or under-eating.

4. Persistent irritability or mood swings

When someone is struggling with depression, changes in mood can switch at a moment’s notice. One second, we may be angry, the next we’re crying or shutting down. Sometimes these changes can be triggered by small or insignificant challenges, while other times they may be completely unprovoked. If you notice a pattern of irritability, outbursts or quick changes in mood for more than a few days, it may be linked to depression.

5. Difficulty experiencing joy or connection

When we’re depressed, it can take all the joy out of things we used to love and make it harder to connect with others. We may begin to lose interest in hobbies, friendships, schoolwork, extracurriculars, sex or life in general. In some cases, people may isolate themselves from close friends, family members or others who care about them, which can perpetuate feelings of hopelessness or loneliness and symptoms of depression.

6. Self-harm and self-injury

Depression and anxiety can create overwhelming emotions, and some people may turn to self-harm in search of relief. Typically, when someone engages in self-harm behaviors, they do not do it with the intention of dying by suicide, but rather a way to manage painful emotions.

Self-harm can take many forms and vary from person to person. Some examples include damaging one’s skin (cutting, burning, scratching or carving), hitting or punching oneself, piercing one’s skin with sharp objects, picking or reopening wounds and banging one’s head or body into other surfaces like a wall or door.

Because self-harm and self-injury are highly stigmatized, it can be difficult for people who self-harm to seek out support. However, there are supportive and confidential services available on campus, including counseling, recovery groups and more.

Supporting a fellow Buff

If you notice a roommate, friend, coworker or classmate experiencing any of these symptoms, here are a few things you can do to help.

Acknowledge their feelings

Oftentimes, when someone is depressed or thinking about suicide, they will disclose their feelings to friends or loved ones before seeking out resources. If someone expresses difficulties, even if they don’t refer to it as depression, acknowledge their feelings and let them know that you’re there for them.

Express concern

If someone expresses the desire to hurt themselves, shares thoughts of suicide or displays concerning behaviors, let them know you’re worried about them. You can say something like, “You haven’t seemed like you have been feeling off lately, and I’m worried about you. Is everything okay?”

Remain calm

It’s normal to feel anxious when someone discloses that they’re experiencing mental health difficulties, including depression or suicidal ideation, but it’s important to appear calm and confident. If we come off as nervous or stressed, it may make the other person feel like they need to take care of us. Remember, it’s okay to seek support for yourself while offering support to others.

Listen without offering judgment or advice

Listen to your loved ones when they tell you about their experiences, emotions and difficulties. Avoid passing judgement, relaying your own experiences or offering advice about what you think they should do. Instead, focus on being there for them in the moment. Your job isn’t to fix the situation but to help them feel heard and understood.

Ask what would be helpful

Everyone needs help in different ways. Ask them what might be most helpful, but keep in mind that people often don’t know what they need. If they have specific requests, let them know which ones you can reasonably help with. If they aren’t sure, you can offer to help them clean, go grocery shopping or check in on them. You can also make a plan to check in with them later to give them time to reflect on what might be helpful for them without being put on the spot.

Share resources

If someone you know is struggling, know that you don’t have to carry that burden for them. Instead, let them know there are resources available to help. When sharing resources, avoid forcing that person to use them. Instead, allow them to choose how and when they seek out help. If they are comfortable finding more support, you can offer to help them connect with resources on or off campus.

Campus resources

Mental health resources

Counseling and Psychiatric Services (CAPS): Counseling and Psychiatric Services (CAPS) provides mental health support for all CU Boulder students, including same-day mental health screenings, brief individual therapy, group therapy, workshops and crisis support. CAPS is open to students.

Faculty and Staff Assistance Program (FSAP): FSAP is committed to promoting the mental and emotional well-being of CU’s staff and faculty. They offer free consultations, brief individual therapy and workshops. FSAP is open to staff and faculty.

AcademicLiveCare: AcademicLiveCare is a free telehealth platform that allows CU Boulder students, staff and faculty to schedule virtual medical and mental health appointments regardless of your insurance plan. This service does not provide emergency or crisis services. Academic LiveCare is open to students, staff and faculty.

Student Support and Case Management (SSCM): The severity of someone’s distress may be unclear, or you may be concerned about a student and don’t know how to move forward. If this is the case, you can refer students to SSCM. SSCM case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship and coaching them toward self-advocacy. SSCM services are open to students. Students, staff and faculty can make referrals for students.

Anthem Gold Student Health Insurance Plan (SHIP): Students enrolled in CU Boulder’s Anthem Gold Student Health Insurance Plan (SHIP) have access to comprehensive medical, mental health and prescription coverage, including 100% coverage for in-network mental health visits. Services are open to enrolled students.

CU Health Insurance Plans: All CU employee health plans include one free preventive mental health care visit per plan year for employees and covered dependents. Plans also offer coverage for mental health specialists that are in-network. For specific plan information, please consult the Employee Services website. Services are open to staff and faculty.

Additional support

Suicide prevention resources: Health and Wellness Services has put together information to help you talk openly about suicide, support someone you’re concerned about, attend mental health training sessions and get support if you or someone you know is considering suicide. Services are open to students, staff and faculty.

Thriving Campus: Need help finding a mental health provider in the community? Thriving Campus can help you find and connect with local providers based on your needs, insurance coverage and more.

Mental Health First Aid: CU Boulder offers free Mental Health First Aid training to students, staff and faculty. During this training you will learn about risk factors and warning signs, engage in experiential activities and learn about evidence-supported treatment and self-help strategies. Trainings are open to students, staff and faculty.

WellCU: CU Boulder students can sign up for a free WellCU program to learn about mental health and well-being. Topics include trauma response, suicide prevention, self-care and more. Students who complete all five modules will receive a non-degree certificate. WellCU is open to students.

Supporting Student Resiliency: The Supporting Student Resiliency Professional Development Series provides CU faculty and staff with concrete skills to better support students. Sessions focus on areas critical to student retention and success. Faculty and staff can attend any individual session or attend all three sessions to receive a non-degree certificate. The series is open to staff and faculty.

Red Folder: Red Folder provides a quick reference guide to help staff, faculty and families recognize, respond to and refer students who are experiencing distress. Red Folder is open to staff and faculty.

Watching someone struggle with their mental health can be difficult. Here are some common symptoms of depression and ways to help a loved one who may be struggling.

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Wellness tips for a new academic year

Anonymous — Wed, 23 Aug 2023 21:06:29 +0000

Wellness tips for a new academic year Anonymous (not verified) Wed, 08/23/2023 - 15:06

The start of a new school year is ripe with possibilities. It’s the perfect time to start strong in all aspects of your life as a student. As you begin another school year, consider ways to build community, focus on staying healthy, tap into campus resources and create good habits.

CU Boulder offers many ways for students to find support through programs, departments and other resources. Whether starting your first year of undergrad, wrapping up your graduate degree or anywhere in between, you can find support to help you thrive academically and personally.

Dealing with change

Each year of college comes with changes and sometimes challenges. In some cases, the change is significant, like living with roommates for the first time or transferring from a different school. Other times the change is small, like starting a new on-campus job or adjusting to a new class schedule. Whatever the transition, you can take steps to prepare for possible changes and find support when needed.

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

If you are stressed or homesick, it’s important to stay connected with a support system. This can include family, friends, your RA or a mental health professional at Counseling and Psychiatric Services (CAPS). They offer free drop-in sessions, consultations, workshops and interpersonal process therapy groups that can help you navigate a number of concerns.

Staying active

With the start of a busy school year, finding time to stay active and connect with others can feel challenging. Setting aside time to be active can benefit not only your physical health, but your mental health as well. This year, consider joining an intramural sports team, participating in a fitness class at the Rec Center, signing up for small group training courses or finding a student organization where you can meet others who share your hobbies.

Often, students who get involved and feel like they belong at CU Boulder experience improved well-being and academic performance. Check out all the Rec Center has to offer to have fun and take care of yourself.

Academic support

Start strong academically by creating a routine and staying on top of class expectations. Avoid falling behind by attending scheduled classes, reviewing your syllabi, going to office hours and completing assignments on time. College is rigorous, and it can be challenging to catch up if you fall behind. Ask for help early and tap into tutoring resources to avoid a problem later in the semester.

If you find yourself struggling with the stress of school, you can find support from a dedicated mental health provider within your college and school through the Embedded Program. They’re available to support you with a variety of concerns.

Staying healthy

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

Staying current on vaccines can also help protect you against common illnesses like the flu, meningitis, HPV and more. Wardenburg Health Center provides free flu shots to all CU Boulder students. You can also schedule an appointment to get additional vaccines.

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

Make the most of wellness events

Health & Wellness Services hosts a variety of events to help students practice self-care, create healthy habits and find connections on campus. Check out all the upcoming events for the semester.

Get connected with resources

If you’re feeling overwhelmed or struggling, you’re not alone. There are plenty of resources on campus that can help.

If you or someone you know is experiencing a mental health crisis or needs urgent, same-day support, please call Counseling and Psychiatric Services (CAPS) at 303-492-2277. You can also visit the Emergency & Crisis Care page for additional resources and support.

Student Wellness Experience

All students are invited to join Health and Wellness Services on Wednesday, Sept. 13 for the Student Wellness Experience. This interactive fair will feature a variety of demos and activities, including painting, F45 and CrossFit, meditation sessions and much more!

Peer Wellness Coaching

Peer wellness coaches are trained students who can help you meet new people, make friends, create study plans, practice self-care, set goals and more. Coaching sessions are free and open to all CU Boulder students.

Let's Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in services during Let’s Talk. Counselors are available to help students identify concerns, make a plan and connect with resources on and off campus.

AcademicLiveCare (ALC)

ALC is a telehealth platform that allows you to schedule counseling, psychiatric, nutrition and medical appointments virtually. This program is free for all students, regardless of your insurance plan.

Tutoring resources

CU Boulder offers various tutoring and learning resources to support you and your academic success. Some are specific to certain classes, departments or groups of students. Most are free, while some require a fee.

Medical Services

Medical Services provides comprehensive care on campus at the Wardenburg Health Center. Services include sexual and reproductive health, illness prevention, x-ray, vaccinations, physical therapy, nutrition and more.

Embedded Program

CU’s Embedded Program is intended to help connect students with counseling, wellness and trauma services directly through their college or school. Students can access this program on their own or be referred by a staff or faculty member.

Wellness Programs

Health Promotion offers a variety of wellness events, activities and training opportunities for students to engage with throughout the academic year.

Commuting Buffs

While CU Boulder is a traditional campus with many incoming students living in our residence halls, we want our commuter students who live off campus to feel welcome and engage in our community.

You can connect to a Commuter Peer Mentor, visit the Commuter Lounge and join the Commuting Buffs community.

Transfer Buffs

Transfer students are a valuable part of the CU Boulder community, and we are here to support you throughout your time as a Buff.

Find resources, events and opportunities to build community with your fellow Transfer Buffs on campus.

Recreation Services

Recreation Services offers various facilities, classes, programs and resources for students.

Learn more about how to get involved and stay active.

Graduate School resources

Graduate students at CU Boulder are supported through resources, services and events to address your specific needs.

Start the academic year strong by tapping into campus resources to promote your well-being.

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Mental health is... Moving your body

Anonymous — Fri, 31 Mar 2023 06:00:00 +0000

Mental health is... Moving your body Anonymous (not verified) Fri, 03/31/2023 - 00:00

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.

The benefits of movement

Oftentimes, when we think of movement, we automatically associate it with a sweat-inducing workout at the gym. However, movement can take a number of forms, and there’s no one-size-fits-all approach. In fact, all types of movement are beneficial for our bodies and minds. Here are just a few of the benefits of moving your body:

Releases endorphins and helps relieve stress
Allows us to take a break from everyday challenges and responsibilities
Helps emotions move through our bodies
Provides an outlet for self expression
Strengthens the connection we have with our bodies

Movement is a tangible and accessible coping mechanism for all abilities, fitness levels and ranges of mobility. It can also be a great outlet to meet people, build community and find support in tough times.

Evaluating our relationship with movement

While physical activity can benefit our mental health in many ways, it can also have a dark side. In some cases, we may use exercise as a way to exert control over our bodies, alter our appearance or use it to determine what we are allowed to eat. Here are a few things to consider when evaluating your own relationship with movement and exercise:

Intuitive relationship with movement:

Your routine...

Helps you feel connected with your body
Allows for rest and sick days
Makes you feel stronger, more flexible or have greater endurance
Helps you relieve stress and is enjoyable
Can move down on your priority list
Is responsive to your needs
Includes different types of movement
Is respectful of your body’s limits

Potentially harmful relationship with movement:

Your routine...

Is all or nothing
Allows for very few or no rest days
Doesn’t include breaks or time off for sick days or injuries
Must meet certain requirements to “count”
Feels like something you have to or are expected to do
Takes priority over other things in life (relationships, rest, socializing, etc.)
Causes you to feel upset or anxious if you miss a workout
Determines what you are allowed to eat based on activity level or calories burned

Making movement fun

Another way to build a more positive relationship with movement is to make it fun! Not only will you be more likely to engage in healthy movement, but it will also be easier to make it part of your routine if it’s something that brings you joy, improves your mood or helps you de-stress. Here’s how to get started:

There are so many different ways to move your body. Use these questions to figure out what kind of activities might speak to you:

Do you prefer to exercise alone or with other people?
Do you prefer indoor activities, outdoor activities or both?
What is your current fitness level?
How do you want to feel afterward (e.g. calm, energized, etc.)?

Once you’ve answered these questions, we recommend completing our Physical Activity Rating Worksheet. This worksheet allows you to browse through different types of activities and rate the ones that are most interesting to you. It’s important to remember to start where you’re at and what is comfortable for you. If an activity seems too strenuous, look for ways to adapt it to your own abilities and needs.

Physical Activity Interest Worksheet

*You can complete this PDF worksheet by filling it out on your computer, printing it or taking a screenshot on your phone.

Resources to help you get started

Whether you’re looking for something new or starting out as a novice, there are resources at CU Boulder that can help you get started.

Recreation Center
The Recreation Centers on campus offer a variety of programs, including inclusive rec, group fitness classes, small group training, personal training, outdoor trips, intramural sports, club sports and more.

BCycle
Interested in biking? Students can use BCycle for free! You can also rent a bike for the semester through the ECenter bike program.

Nutrition Services
If you have questions about nutrition, meal planning or eating healthy on a budget, Nutrition Services can help. They offer free consultations as well as one-on-one nutrition counseling services.

Student orgs
Exploring movement can be easier as a group. Buff Connect can help you find recreation- and wellness-focused groups to join on campus.

Peer Wellness Coaching
If you're unsure about getting professional support, you can work with a trained student instead. Peer wellness coaches can help you explore resources, create a routine and explore different types of movement.

Recreation Injury Care Center (RICC)
The Injury Care Center is open to all members of the Rec Center. They provide a number of services, including taping, injury assessment, referrals and more. They also have a library of preventive and rehabilitative exercises.

Physical Therapy and Integrative Care (PTIC)
Medical Services offers a number of rehabilitative services, including physical therapy, massage and acupuncture.

Student events
If you’re looking for events and programs to get involved in movement on campus, check out the Student Events page for more information.

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3 things everyone should know about suicide

Anonymous — Thu, 25 Aug 2022 17:29:42 +0000

3 things everyone should know about suicide Anonymous (not verified) Thu, 08/25/2022 - 11:29

If you or someone you know is contemplating suicide, there are resources that can help.

Life-threatening emergency: Call 911 or go to your nearest emergency room.
National Suicide Prevention: 988 or 800-273-8255 (English) 888-628-9454 (Spanish)

Join Health and Wellness Services for Suicide Prevention Week Sept. 5-9

Suicide may feel like a difficult or awkward topic to bring up, especially if you’re not certain that someone is thinking about taking their own life. However, it’s important to know that talking about it, even if the conversation is brief, can reduce shame and encourage someone who is struggling or at risk to seek out support.

Here are three things everyone should know about suicide.

1) There is no one cause of suicide

While mental health conditions like depression are often associated with suicide, it’s important to know that there is no one cause of suicide. In fact, people may contemplate or attempt suicide for a number of different reasons.

Suicide impacts individuals and communities across all categories of age, gender identity, race, ethnicity, sexual orientation, religion and socioeconomic status. While suicide can impact anyone, some populations like LGBTQ+ individuals, young adults and veterans are at a higher risk.

Here are a few risk factors that may increase the chance that someone attempts to take their own life.

Note: It’s important to know that the presence of any of the following factors doesn’t necessarily mean someone is considering suicide. The more factors that are present for an individual, the higher the risk may be.

Interpersonal factors

Loss of a support system (e.g. moving away, transferring schools or jobs, coming out, etc.)
Significant personal losses (e.g. death of a loved one, eviction, unemployment, etc.)
Exposure to suicidal behaviors by others, such as friends, family or celebrities
Experiences of abuse, neglect or trauma

Environmental factors

A personal crisis, especially if it increases a person’s sense of isolation or impacts self-esteem (e.g. breakup or divorce, academic or professional setback, etc.)
Access to lethal means (e.g. firearms, drugs/medications, etc.)
Prolonged stress (e.g. bullying, harassment, relationship problems, abuse, etc.)

Health factors

Preexisting or acute onset of mental health conditions (e.g. depression, anxiety, psychosis, etc.)
Substance use disorder(s)
Previous suicide attempt(s)
Illnesses or medications that cause changes in mood
Serious health conditions (e.g. chronic health conditions, pain, disability, etc.)
Traumatic brain injury

2) Many suicides can have warning signs

People who are experiencing suicidal thoughts may exhibit one or more warning signs before acting on those thoughts. Some may disclose their intent to a loved one before acting, such as confiding in a friend or family member while others may provide more subtle hints.

In some cases, people exhibit signs in one area of their lives but not in another, so increasing the number of people who are aware of these signs increases the likelihood that we can notice when a person is in distress and get them connected to support. It’s also important to know that not everyone discloses their intent to die by suicide before they act on it. It is not your fault if you “miss” the signs. Chances are, they may not have been there.

If you’re concerned that someone may be at risk of harming themselves, listen to your instincts. Here are a few things to watch out for if you are concerned that someone may be at risk of committing suicide.

Comments

Someone may talk about worrying things like:

Killing themselves
Feeling hopeless
Having no reason to live
Being a burden to others
Feeling trapped or helpless
Unbearable pain or suffering

Behaviors

Someone may behave in new or unusual ways, especially if it is related to a painful event, loss or change:

Increasing their use of alcohol or drugs
Withdrawing from regular activities
Isolating from friends or family
Sleeping too much or too little
Giving away possessions
Aggression or outbursts of emotion, including crying fits
Fatigue
Researching ways to end their life
Engaging in reckless or dangerous behaviors (e.g. speeding, adrenaline-chasing, etc.)

Feelings

Someone may display one of more of the following moods or emotions:

Depression
Anxiety
A loss of interest
Irritability
Humiliation/shame
Agitation/anger
Relief/sudden improvement
Numbness
Lack of motivation or shut down

3) Suicide is preventable

If you are concerned that a friend, family member, classmate or loved one is at risk of harming themselves or committing suicide, there are ways to help someone find support.

Talk about your concerns

If you’re worried someone may be at risk, find a time to speak with them privately about your concerns. Listen to their story without judgment, and let them know you care about them. If you’re unsure if they have contemplated suicide, ask them gently and directly. For instance, you can say something like, “It sounds like you’ve been going through some tough times lately, and I want to make sure you’re okay. Are you having thoughts of suicide, or are you thinking of killing yourself?” Asking about suicide directly communicates that we’re okay having a deeper conversation with the person about how they’re really doing.

If they say they have thought about suicide or are actively considering suicide, take them seriously. Stay with them to ensure that they are safe. You may need to help identify and remove potential means of suicide from their possession such as drugs/medications or firearms. Connect with crisis support services on their behalf.

Manage your emotions

Bringing up suicide and talking about it can be a nerve-wracking experience, especially if someone tells us they have considered suicide. Prepare yourself before starting the conversation, so you can manage your own emotions. When we project our own fears or anxieties, it can cause the other person to shut us out or become more distressed. Take a moment to calm yourself before approaching the person you’re worried about. Remember to reiterate your care and concern.

Follow up

If you know someone who is struggling, even if they are not considering suicide, it’s important to follow up with them. Check in on them to see what they need, how they’re doing and how you can support them. You can send them a text, give them a call or invite them to hang out and catch up.

Instill hope

If you know someone who is struggling, let them know there are resources available to help and things can get better. Don’t hesitate to call CAPS (303-492-2277) for help if you’re worried about someone’s safety.

Note: Suicide can raise difficult questions for friends and family members who are left behind. Loved ones may ask themselves: What did I miss? What could I have done?

While some people exhibit one or more warning signs before acting on suicidal thoughts, others may die by suicide without advanced warning. It is important to remember that someone’s decision to take their own life is not a reflection on their loved ones.

Here are some resources that are available to help students, staff and faculty memebrs who are struggling with mental health concerns or thoughts of suicide.

Configure

 If you or someone you know is threatening to imminently kill or harm themselves, call 911 and request emergency mental health support.

Resources for students

Welfare checks

On campus: CUPD 303-492-6666
Off campus: Boulder Police 303-441-3333

Emergency/urgent resource

Crisis services

If a student is in need of urgent or same-day support, Counseling and Psychiatric Services (CAPS) provides crisis support 24/7. Call 303-492-2277 to connect with a triage counselor.

Urgent resource

Student Support and Case Management (SSCM)

SSCM provides support for students throughout their time at CU Boulder. They are here to help students identify issues and appropriate resources. They also work collaboratively with students to develop an action plan.

Urgent resource

Let’s Talk

If a student is not currently suicidal but may be struggling, Let’s Talk is a great way to get connected with support services. They can meet one-on-one with a counselor for a confidential consultation that can help them gain insight and connect with additional resources on campus.

Workshops

If a student is not currently suicidal but may be struggling, workshops are a great way for students to learn coping skills related to anxiety, stress and other painful emotions. Workshops are available throughout the week and are covered by the student mental health fee.

Office of Victim Assistance (OVA)

OVA provides free and confidential information, consultation, support, advocacy and short-term counseling services for students, grad students, faculty and staff who have experienced a traumatic, disturbing or life-disruptive event.

Resources for staff and faculty

Faculty and Staff Assistance Program

FSAP provides free short-term counseling to CU Boulder staff and faculty. All FSAP providers are trained as generalist counselors and are equipped to help you navigate a wide range of personal- and work-related issues.

Available to staff and faculty

Crisis services

If you or a colleague is in need of urgent or same-day support, call the National Suicide Hotline at 988 or 800-273-8255 (English) or 888-628-9454 (Spanish).

Available to staff and faculty

Office of Victim Assistance (OVA)

Available to staff and faculty

Student Support and Case Management (SSCM)

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

Student referrals

Health and Wellness liaisons

CU Boulder colleges and schools have access to dedicated teams of liaisons from Counseling and Psychiatric Services, the Office of Victim Assistance and Health Promotion.

Student referrals

Red Folder

Red Folder provides information on how to recognize signs of distress, tips for responding and how to refer a student to the appropriate campus resources.

Student referrals

Talking about suicide can reduce shame and encourage someone who is struggling or at risk to seek out support. Here are three things everyone should know about suicide and how to start a conversation.

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Mental Health Is... Caring for yourself

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

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

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

Brush up on the basics

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

Hunger

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

Sleep

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

Movement

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

Socializing

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

Be ‘unproductive’

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

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

Take a break from social media

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

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

Set healthy boundaries

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

Find a study spot

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

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

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

Change your scenery

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

Celebrate small victories

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

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

Reach out for support

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

Let’s Talk

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

Peer Wellness Coaching

Free Finals Week at The Rec

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

Buff Boxes

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

Disability Services

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

Figueroa Wellness Suite

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

Writing Center

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

Tutoring services

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

Grade Replacement Program

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

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

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