Staff/Faculty

5 reasons to attend the Health & Wellness Summit

Valerie Padilla — Tue, 22 Oct 2024 06:00:00 +0000

5 reasons to attend the Health & Wellness Summit Valerie Padilla Tue, 10/22/2024 - 00:00

Health and Wellness Services is hosting its annual Health & Wellness Summit on Tuesday, Nov. 12 and Wednesday, Nov. 13. Registration is recommended for presentation sessions.

Faculty and staff are invited to attend engaging presentations to gain tangible skills and learn about resources and programs to support their well-being at work and at home.

Here are five reasons to attend.

1. Connect with system colleagues

This year’s summit will feature presentations from across the CU system. Our colleagues will be sharing research findings, workshops and program information from their respective universities. Here are a couple of system presentations to check out:

Navigating Loss as a Community

Join our partners from UCCS to learn about their campus' experience following multiple traumatic student losses through the lens of Campus Recreation and Wellness leadership. This presentation will discuss responses, lessons learned and next steps.

Supporting Others Without Depleting Yourself

Join our partners at CU Anschutz for an experiential session to learn in-the-moment tools to support yourself and others in difficult, stressful situations. This presentation will also share program development and outcomes as well as ways to integrate everyday practices for yourself and others.

2. Deep dive into personal wellness topics

Taking care of ourselves can have a profound effect on our personal and professional lives. Unfortunately for many of us, things like self-care, mindfulness and vulnerability tend to fall by the wayside. That’s why the Health & Wellness Summit will feature a variety of presentations related to personal wellness, including:

Thriving 101: How to Design a Fulfilling Life and Career

Are you thriving? If you answered 'no' or aren't sure, this session is for you. Jordan Maness, a seasoned career and life coach, will share research findings on life and career well-being in a fun, engaging and practical way.

Stress is a Laughing Matter: Using Humor as a Coping Strategy (Keynote)

In this funny and engaging talk, you'll learn evidence-based strategies to turn your sense of humor into an intentional tool to reduce stress and boost overall well-being. You'll learn actionable ways to use your own sense of humor as a powerful mindfulness tool.

3. Learn how you can better support others

Whether you have students, friends, colleagues or family members that are struggling with their mental health or overall wellness, there are ways we can all better support those around us. Several presentations at the summit will provide practical skills and interactive activities to help you learn how you can be a shoulder to lean on in times of distress.

Here are a couple to check out:

Culture Change, Supremacy and Social Inequities from a Recovery Model

This presentation will introduce the concept of supremacy that is endemic in American society and how it can affect illness, harm and equity. You'll participate in a sample practice to experience a 12-step recovery model geared toward individual and collective change.

The Benefits of Animal Assisted Therapy in Counseling and Advocacy

This presentation will provide a brief introduction to the history, benefits and ethics of animal assisted therapy as well as how the Office of Victim Assistance has incorporated this technique into their counseling and advocacy services.

4. Connect with campus and community resources

Staff and faculty are encouraged to attend the Employee Benefits and Wellness Fair on Wednesday, Nov. 13 to connect with campus and community resources. This fair is a great opportunity to participate in fun activities while learning about benefits and perks, employee discounts, community-building opportunities, health information and a wide range of resources.

Here are some tables and activities to check out:

Free activities

Health and Wellness Services will have free activities, including:

Acupressure

Chair massages

Flu shots

Mental Health First Aid training

Professional portraits

Accessibili-tea reading and discussion with author Liz Moore

Campus resources

Employee Affinity Groups

Faculty & Staff Assistance Program

Health Promotion

Integrated Physiology Research Lab

Medical Services

University Libraries

Recreation Services

Employee Services

... and more!

Community resources

Anthem Blue Cross Blue Shield

Boulder County Public Health

BCycle

Elevations Credit Union

TIAA

Kaiser Permanente

YMCA of Northern Colorado

... and more!

5. Check out CU’s new wellness app

Health and Wellness Services is launching a new employee app: WorkWell Connect. Powered by Wellable, this mobile app is the ultimate companion for CU Boulder faculty and staff, featuring:

Live health coaching

On-demand fitness

Meditation and mindfulness classes

Recipes

Sleep stories

Individual and team challenges

The app also integrates leading fitness trackers, making it easier than ever to stay active and healthy. Download the app and join our first campus-wide challenge, starting November 18!

WorkWell will be hosting a live demo of the app during the lunchtime keynote presentation on Tuesday, Nov. 12. This session is limited to 250 participants. Please register or join the waitlist to attend.

Health and Wellness Services is hosting its annual Health & Wellness Summit on Tuesday, Nov. 12 and Wednesday, Nov. 13. Here are five reasons to attend.

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9 wellness programs and benefits for CU employees

Anonymous — Tue, 10 Sep 2024 06:00:00 +0000

9 wellness programs and benefits for CU employees Anonymous (not verified) Tue, 09/10/2024 - 00:00

Did you know CU Boulder staff, faculty and employees have access to a wide range of wellness programs and benefits?

Here are a few to check out and connect with.

1. CU health programs

WorkWell supports the health and well-being of all our staff and faculty across the CU Boulder community by partnering with campus departments to provide a variety of services including:

Counseling (FSAP)
LearnWell Workshops
Fitness classes (Rec Center)
Acupuncture (Medical Services)
Victim advocacy (OVA)
Wellness trainings (Health Promotion)
Flu shots (Medical Services)
... and more

2. Energy savings

Energy Outreach Colorado (EOC) is a non-profit organization that works with a network of industry, state and local partners to help Coloradoans meet and afford their energy needs. They offer a variety of programs, including bill payment assistance, emergency heating, community solar, healthy home upgrades and more. Qualifying CU Boulder employees can apply for these benefits online.

3. Child, adult and elder care

CU Boulder employees have access to the following programs and benefits to help with child, adult and elder care.

The Children's Center has been serving the �� community since it first opened its doors in 1975. They offer part- and full-time childcare services to staff and faculty for children aged six weeks to five years old.

Bright Horizons helps employees better manage their work, family and personal responsibilities. Permanent staff, faculty and graduate students on appointment can reserve care services for children, adults or elder relatives at home or in a high-quality center. Employees receive 10 uses per calendar year.

4. Retirement planning

It’s never too early to start planning and saving for retirement. CU partners with TIAA to offer staff and faculty retirement benefits and options that can meet your individual needs. TIAA consultants can help you set financial goals, plan out your savings, enroll in retirement plans and give you peace of mind.

Employee Services also provides a variety of free online webinars to help you navigate pre-retirement planning, Medicare, social security, estate planning and more.

5. Food assistance

CU Boulder employees have access to several benefits to help address food insecurity.

Basic Needs Center on campus hosts monthly mobile food pantries to help staff, faculty and community members struggling with food insecurity to access high-quality food for themselves and their families. Attendees typically receive 30 to 50 pounds of food, including dairy, meat and fresh produce. Staff and faculty members must register in advance and have their Buff OneCard on hand to participate. Attendees are also encouraged to bring reusable grocery bags.

Women, Infants and Children (WIC) is a federal program that helps provide high-quality food, nutrition education, breastfeeding guidance and community support for income-eligible pregnant women and moms of infants and children under five years of age. In addition to food assistance and services, WIC can also provide families with referrals to pediatricians, dentists, immunization clinics and more.

The Supplemental Nutrition Assistance Program (SNAP) is a federal program that provides food benefits to low-income families to supplement their grocery budget so they can afford nutritious food to improve their health and well-being.

6. Emergency financial assistance

The Staff and Faculty Emergency Fund was created to provide support for CU Boulder staff, researchers and faculty who are experiencing an emergency situation that creates financial hardship. This fund can help with housing, medical or mental health care, food insecurity, emergency childcare and more.

The Victim Support Fund provides assistance directly related to the impact of a traumatic, disturbing or disruptive life event. Any assistance can be requested, and applicants must demonstrate how the expense is directly related to impact from the traumatic incident. Financial assistance can be used towards personal property, bills/expenses, housing, legal fees and more.

7. Staff Council

Staff Council is a team of elected and appointed members from across the CU Boulder campus who represent the interests of staff by advocating on a variety of issues and policies. This group also provides events and opportunities to get involved on campus. Recent initiatives include parental leave, staff recognition for years of service, expanded benefits (e.g., tuition assistance), blood drives, flu clinics and more.

8. Be Colorado

Be Colorado offers programs and discounts to CU employees who are enrolled in one of the CU Health Plans, including Anthem and Kaiser. These programs cover a variety of topics, including sleep, pregnancy, flu shots, physical activity, counseling, weight management and more.

9. Healthcare benefits

All CU Boulder employees, spouses, partners and dependents can enroll in a variety of healthcare benefits, including medical, dental and vision coverage through Anthem or Kaiser Permanente.

Health First Colorado is a state Medicaid program that offers affordable health insurance options for qualifying Colorado residents. These plans provide coverage for health care providers, dental services, emergency services and transport, maternity and newborn health, mental health services, pharmacy and more. Qualifying employees can check their eligibility and apply online, by mail or over the phone.

Follow @CUHealthyBuffs on social for more tips, events and activites.

Did you know CU Boulder staff, faculty and employees have access to a wide range of wellness programs and benefits? Here are a few to check out.

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3 things faculty and staff should know about using content and trigger warnings

Anonymous — Mon, 19 Aug 2024 16:39:49 +0000

3 things faculty and staff should know about using content and trigger warnings Anonymous (not verified) Mon, 08/19/2024 - 10:39

As a campus community, we should all strive to foster trauma-informed, resilient and inclusive classrooms and communities. When difficult topics come up in class or discussions, content warnings may feel like an obvious solution or a default strategy to prepare students.

Here are a few things you should know about content warnings and how to implement more trauma-informed practices within your classrooms.

1. What are content/trigger warnings?

Content and trigger warnings include any verbal or written notices that precede potentially distressing content. In the context of classrooms, these warnings are sometimes used to cover things like reading materials, lecture content, videos, homework assignments or topics that may come up in classroom discussions.

Warnings inherently make assumptions about how students may react or respond. They also indirectly communicate that only certain topics can be distressing. When trigger and content warnings are used in these ways, it often overlooks the range of ways trauma responses show up for people.

Additionally, content and trigger warnings rarely help individuals avoid certain subjects because, in practice, they are given within a moment’s notice. Moreover, research indicates they might even heighten feelings of distress or fear for some individuals.

2. Why are content/trigger warnings used?

Trigger and content warnings are often used with good intentions. In many cases they are meant to:

Provide emotional support
Help individuals prepare for or avoid material that may remind them of traumatization
Alert individuals that content relates to the experiences of historically marginalized groups
Validate strong emotional responses or dysregulation related to difficult topics
Show solidarity with marginalized communities and/or trauma survivors

While it is vital to recognize that students each have unique lives, histories and struggles, saying “trigger warning” right before discussing a topic is not a trauma-informed or inclusive approach to sharing class content.

3. How can we implement more trauma-informed practices?

The best way to prepare students for your courses is to be transparent about what content you plan to cover, and when. Try to make this a regular practice for all content and assignments (not just those you believe may be distressing). This allows students to build self-awareness and strengthen their decision-making skills.

Use your syllabi
Use your syllabus as a guide to let students know what content you plan to teach. Your syllabi should include a timeline for assignments, course discussions and other materials you plan to cover.

Provide timely reminders
Reminding students about upcoming assignments and lecture topics can help them better prepare for class. You can give them a heads up in class, through Canvas or regularly refer them to your syllabus schedule. Because we can’t know what kinds of content will be distressing to students, consistently reminding them of upcoming topics gives them the best opportunity to engage in self-care and self-advocacy.

Focus on content over impact
Regardless of the content you plan to cover, it’s important to avoid making or communicating assumptions about how students will respond or react to specific topics or materials. Instead, you should focus on being upfront about all themes and topic areas. Here are a few examples:

As I shared on Canvas, I will be covering [topic/theme] in class today.
Next week, we will be covering [topic/theme].
This video covers [topic/theme] and contains scenes and images that show [topic/theme].

Be mindful of unexpected responses
No one can predict what might or might not be triggering for individuals. For instance, certain smells, sounds or images may be distressing to some trauma survivors but not others. Avoid labeling content as distressing, which may not align with students’ emotional experiences.

It’s also important to avoid assuming a student is having a triggering response or singling them out based on their response. Instead, try to check in with your entire class. For instance, you could ask things like, “How are we feeling about this content?” or “Should we take a quick break?” Asking students to give a thumbs up or thumbs down is a great way to gauge overall sentiments without forcing anyone to self-disclose their own reaction.

Demonstrate an openness to feedback
While we all want to support our students, you may need to provide them with consistent reminders that you’re open to feedback. Here are a few strategies that can help students know they can approach you with feedback:

Provide ongoing reminders about office hours and what students can expect when they meet with you.
Solicit student opinions on assigned readings or lectures. You can ask things like, “Did you find this article helpful?” or “Do you like when I post the full slide deck on Canvas?”
Share changes that you have made based on other students’ feedback, so your class knows that their input matters.

Engage with student feedback
If a student shares that specific content has impacted them, take them seriously. Be sure to thank them for sharing their feedback and validate their feelings.

Brainstorm with them to find ways they can be accountable for your course’s learning objectives while taking care of themselves. You could use strategies like providing an option to do an at-home assignment instead of in-class participation, allowing flexibility for missing a class or the opportunity to take in the content through a different medium (e.g., a student could read about a subject instead of watching a depiction of it). When possible, let the student take the lead. They are best attuned to know what aspects of assignments or content are distressing or push their own emotional limits.

Take advantage of resources and training opportunities
Staff and faculty can take advantage of a variety of support resources and training opportunities on campus that will help them improve their classroom practices. Here are a few to check out.

Professional development resources

Trauma-informed presentations
OVA provides a variety of trauma-informed presentations covering topics like trauma support, self-care for vicarious trauma, making referrals, working with trauma and more.

Center for Teaching & Learning (CTL)

The CTL provides consultations, resources, programs and workshops for staff and faculty who want to improve their teaching practices, pose questions and have brave conversations within the classroom.

Supporting Student Resiliency Trainings

Health and Wellness Services offer a free three-part training series that covers student mental health, responding to trauma and motivational interviewing. You may sign up for any or all of the topics in the series.

Classroom practices support

The Office of Institutional Equity and Compliance (OIEC) offers a free guide and resources to help staff and faculty navigate course expectations and manage difficult classroom dynamics.

Don’t Ignore It

Learn about confidential support resources, ways to report concerns, how to make referrals and skills for helping others.

Referral and reporting resources

Student Support & Case Management (SSCM)

If you are unsure if a student needs support or don’t know where to refer them, SSCM is a great place to start. You can fill out an online referral form, email them or call to share your concerns. SSCM case managers provide personalized support and help connect students with campus partners, community resources and other support systems.

Office of Victim Assistance (OVA)

Staff and faculty can refer students, as well as their colleagues, to OVA for confidential support, consultation, advocacy and short-term trauma-focused counseling services. They also offer support for those who are helping someone through a traumatic experience.

Office of Institutional Equity and Compliance (OIEC)

OIEC implements and enforces university policies related to discrimination, harassment, sexual misconduct, intimate partner abuse, stalking and conflicts of interest.

If you or a student has been impacted, reports can be filed online. Anonymous reporting is an option as well.

Mandatory reporting

All employees with the authority to hire, promote, discipline, evaluate, grade, formally advise, or direct faculty, staff, or students are considered

“responsible employees” and must report alleged discrimination and sexual misconduct to OIEC.

When difficult topics come up in class or discussions, content warnings may feel like an obvious solution or a default strategy to prepare students. Here are a few things you should know about content warnings and how to implement more trauma-informed practices within your classrooms.

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8 tips for living in Colorado

Anonymous — Mon, 19 Aug 2024 16:23:26 +0000

8 tips for living in Colorado Anonymous (not verified) Mon, 08/19/2024 - 10:23

Summer and fall can be a great time to enjoy everything Colorado has to offer. However, it’s also important to be aware of potential risks from elevation, heat and more.

Here are some tips and reminders to make the most of your Colorado experience.

1. Acclimate to the altitude

Colorado’s higher elevations can catch newcomers off guard. While downtown Boulder sits at around 5,300 feet above sea level, it’s easy to travel to areas much higher up in a short amount of time. For instance, the Flatirons summit is above 7,000 feet.

While altitude sickness typically occurs between 7,500 and 8,000 feet in elevation, some may experience symptoms before reaching this range. Here are some things to know about altitude sickness and what to do if you or someone you know begins experiencing symptoms.

Symptoms

Watch for signs of potential altitude sickness:

Headache
Sickness, nausea
Dizziness, lightheadedness
Tiredness
Loss of appetite
Shortness of breath

Treatment

If you think you may be experiencing altitude sickness, follow these tips to treat it:

Stop and rest. If possible, descend to a lower altitude.
Take ibuprofen or acetaminophen to treat headaches.
Drink plenty of water to stay hydrated and reduce symptoms.
Avoid consuming alcohol, vaping or exercising for the next 24 to 48 hours.

Medical Attention

If you experience any of the following symptoms, seek medical attention right away:

Loss of consciousness
Confusion, altered mental state
Fever
Blue tinge to skin or lips
Breathing difficulties, even when resting or lying down
Chest tightness
Persistent coughing with pink or white frothy liquid
Tiredness, weakness
Rapid heart rate

These symptoms are an indicator of high-altitude cerebral edema (HACE) or high-altitude pulmonary edema (HAPE), which can be fatal if left untreated.

2. Protect yourself from the sun

The sun’s rays are more intense at higher elevations, making it the perfect place to catch a sunburn. This is because there is less atmosphere protecting you from the sun’s UV rays. Here are a few tips that can help you avoid sun damage:

Wear SPF 30+
Lather up with sunscreen that has an SPF of 30 or higher. It’s usually best to apply your first coat of sunscreen about 30 minutes before you head outside. You’ll also need to reapply every one to two hours while out in the sun. For the best coverage, opt for sunscreen lotions rather than sprays. Don’t forget to apply sunscreen in the winter, too, especially if you go skiing this winter.
Avoid peak sun times
Keep to the shade and try to avoid prolonged sun exposure, especially between the hours of 10 a.m. and 4 p.m. when the sun’s rays are most intense.
Wear a hat
Pick out a hat with a wide brim that provides ample shade and protection against the sun. While baseball caps are popular, they may not be the best option for protecting your head or face from sun damage. Instead, try to opt for a sun hat, bucket hat or other styles that offer more protection.
Wear sunglasses
The sun can affect more than just your skin. That’s why it’s important to wear sunglasses to protect your eyes from sun damage. Polarized sunglasses can reduce the impact of UV rays and help reduce glare during the daytime.
Look for UPF clothing
UPF stands for ‘ultraviolet protection factor’ and is used to indicate how much UV radiation a fabric allows to reach your skin. If you are shopping for new hiking or outdoor gear, be sure to check the UPF rating and look for products that are rated as UPF 30 or above. These will offer you the best protection against the sun. Additionally, it’s important to remember that fabric wetness, wear and laundering can lessen the effectiveness of UPF clothing over time.

3. Beat the bugs

Common Colorado bugs include mosquitos, bees, wasps, ticks, ants, spiders and gnats. Luckily for us, this region is relatively safe in terms of bug-related illnesses like Lyme disease (from ticks) and West Nile (from mosquitos). However, stings and bites can still be itchy and annoying. If you’re looking to beat the bugs, here are some tips to follow:

Avoid standing or stagnant water, as it can serve as a breeding ground for mosquitoes.

Wear long sleeves and pants if possible. Consider tucking your pants into your socks and your shirt into your pants to block potential entries for bugs.
Use an EPA-registered bug repellent. Most repellents are available in sprays, lotions or as wearable bracelets.
Walk in the center of trails and inspect your body for ticks when you get home, especially if you’ve spent time in grassy, bushy or wooded areas.

Please note:
While cases of Lyme disease, Colorado Tick Fever (both caused by ticks) and West Nile Virus (caused by mosquitos) are rare in Colorado, it’s important to be mindful of possible symptoms, like headaches, stiffness, rashes, joint pain and vomiting. If you experience these symptoms, make an appointment with a healthcare provider.

4. Prepare for unpredictable weather

Check the forecast before heading outside and remember that Colorado weather can change in an instant. The best way to prepare for abrupt weather changes is to wear or pack layers with you when venturing outside, especially during the late afternoon. Be prepared for unexpected wind, rain or hail by bringing a windbreaker or rain jacket. If you think you may get wet, opt for synthetic materials like polyester and nylon, which dry more quickly. Cotton-based clothing can retain moisture and leave you sopping wet by the end of the day.

Note: If you plan to hike at high elevations (i.e., above 10,000 feet), it’s important to start your journey early in the day. Severe thunderstorms and hail are common in the afternoons and evening.

5. Practice fire safety

Colorado's dry climate increases the risk of wildfires, especially during summer months. Stay informed about fire bans and restrictions in your area, and always follow proper fire safety protocols when camping or enjoying outdoor activities. If you live off-campus, ensure your residence has working smoke detectors and a fire extinguisher. Familiarize yourself with evacuation routes and have an emergency plan in place.

6. Stay hydrated

High elevation can leave you feeling more dehydrated than usual. Be sure to drink one liter (32 oz.) of water every two hours while doing physical activity outside. It’s also important to bring extra water if you plan to be outdoors with pets or other people. Avoiding caffeine (a diuretic) can also help you stay hydrated for longer.

7. Avoid overheating

Colorado can get hot, hot, hot, especially in the summer and fall. If the heat index is above 90°F (32°C), you should use extreme caution when engaging in outdoor activities or exercise. Keep in mind that the heat index is a measure of how hot it feels, not how hot the reported outdoor temperature is.

It’s also important to be mindful of outdoor temperatures when on campus, especially if you’re commuting to classes. Temperatures between 90° F and 105°F (32°C - 40°C), you may experience heat cramps, heat exhaustion or heat stroke.

If you get too hot, follow these tips:

Get out of the heat by resting in a cool place such as an air conditioned building, shade or in front of a fan.
Drink cool liquids like water or sports drinks. Avoid drinking alcohol or caffeine as this can make you more dehydrated.
Cool down by taking a cold shower, using ice packs or wetting towels in cold water to apply to your neck and head.
Remove any unnecessary or tight clothing.

If you or someone you know experiences any of the following symptoms, seek medical attention:

Nausea, vomiting
Dizziness, fainting
Shortness of breath, stop breathing
Fever of 102°F (39°C) after 30 minutes of treatment
Shock, seizures
Weakness
Loss of consciousness

8. Respect wildlife

Colorado is home to a wide variety of less-than-friendly animals, including bears, mountain lions and rattlesnakes. Here are some tips that can help you stay safe and avoid scuffles with wildlife.

Keep your distance
Never approach wildlife. Maintain a safe distance between yourself and wildlife you come across. A good rule of thumb is to stay about two or three bus lengths away.

Never feed wild animals
Food can attract animals, including those you’d rather not meet. Never feed animals or leave food unattended. This rule also applies to animals on campus such as squirrels, birds and raccoons.

Keep trash locked
Bears love trash. If you live in an area where you have your own trash bins, be sure to keep them properly locked and follow your area’s guidelines for putting them out for collection.

Keep pets on leash
Encounters between pets and wildlife can be dangerous for you and your pet. Keep all pets leashed when hiking or exploring to avoid potential confrontation or aggression.

Resources

Apothecary Pharmacy	Adventure Resource Center	Outdoor Equipment Rentals	Figueroa Family Wellness Suite
The Apothecary Pharmacy at Wardenburg Health Center carries a variety of over-the-counter products, including sunscreen, allergy medication, lip balm, aloe vera, anti-itch cream and more.	The Adventure Resource Center is a free and open resource to help you plan your next trip into the outdoors. They provide route recommendations, backcountry meal planning tips, equipment recommendations and mapping services.	Outdoor Pursuits offers outdoor gear rentals to students, staff and faculty. Rental equipment includes hiking, camping, climbing, tubing, water sports and winter equipment options.	Did you know you can pick up free sunscreen, first aid and other wellness supplies at the Figueroa Family Wellness Suite on the third floor of Wardenburg Health Center?

Summer and fall are a great time to explore Colorado. Here are some safety tips and reminders to help you make the most of the warm weather.

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Call for proposals: Health & Wellness Summit 2024

Anonymous — Wed, 24 Apr 2024 13:41:06 +0000

Call for proposals: Health & Wellness Summit 2024 Anonymous (not verified) Wed, 04/24/2024 - 07:41

CU Boulder Health and Wellness Services is hosting their seventh annual Health & Wellness Summit in November 2024 at the University Memorial Center (UMC).

Summit format

The Health and Wellness Summit will take place over two days.

Day 1

The first day will include Boulder-specific wellness events, including the Healthier U at CU Employee Wellness Fair.

Day 2

The second day will include virtual presentations as well as in-person activities. Watch rooms will be available for those who want to attend virtual sessions in person.

Keynote presentations will be hybrid.

Call for proposals

We are excited to bring together researchers, practitioners, employees, students and wellness enthusiasts from all disciplines across the CU system and Colorado.

We encourage you to submit a proposal to present at the Health & Wellness Summit.

Programs should align with the eight dimensions of wellness, be interactive and engaging and provide participants with tangible tips, skills and information about services.

If you are interested in presenting at the summit, please submit your proposal by May 30, 2024.

Submit a presentation proposal

If you have any questions, please email wellness@colorado.edu.

Join researchers, practitioners, employees, students and wellness enthusiasts in submitting a proposal to present at the 2024 Health & Wellness Summit.

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6 tips to help staff and faculty manage burnout

Anonymous — Fri, 19 Apr 2024 14:51:41 +0000

6 tips to help staff and faculty manage burnout Anonymous (not verified) Fri, 04/19/2024 - 08:51

The end of the semester can be a stressful and difficult time for many staff and faculty members. If you’re feeling particularly stressed or struggling to finish out the academic year, here are a few tips that can help you identify burnout, manage it and find support.

What is burnout?

Burnout describes a generalized condition that can manifest when we feel overly stressed, overwhelmed, overloaded or anxious about our work or life.

Here are some of the most common symptoms of burnout:

Feeling mentally, physically or emotionally depleted or exhausted
Developing cynicism or negative feelings towards your work, teams or projects
Distancing yourself from tasks or responsibilities
Losing motivation to do tasks or assignments
Difficulty concentrating
Missing deadlines
Impacts to your work performance, relationships or overall engagement at work
Disconnecting from others, feeling isolated or lonely
Difficulty sleeping, changes in eating patterns or an increase in substance use
Feelings of hopelessness, helplessness or irritability
Feeling chronically stressed, anxious or overwhelmed
Feeling dissatisfied
Lacking meaning and purpose

Keep in mind that burnout can show up differently for people, and you may not experience every symptom listed above. However, it’s important to identify these symptoms and take note of which ones may be affecting you most. This can make it easier to know when you’re struggling or need to seek additional support.

What causes burnout?

Burnout is a unique experience for everyone. This is because we each face a unique set of stressors in our work and lives. Identifying possible sources of stress or burnout can be a helpful step in pinpointing possible solutions and seeking support.

Here are some of the most common reasons for burnout:

Unmanageable workload or overall volume of tasks and projects
Lack of clarity around your role or responsibilities
Limited communication or support from team members or supervisors
Overstimulating or ‘fast-paced’ work environments
Tedious work that feels repetitive, boring or doesn’t resonate
Student behavior or academic deficits
Changing classroom environments (e.g., AI)
Lack of control over responsibilities at work or at home
Compassion or care-giving fatigue
Changes in organizational culture or structure
Lack of recognition or feeling underappreciated or overlooked

If any of these factors resonate with you, here are some strategies that can help you (and your colleagues) recover from burnout and find support.

1. Give yourself (and others) grace

Many of us may assume that burnout is a personal issue that could or should be resolved through resilience or willpower. However, it’s important to recognize that burnout is a collective experience that often involves structural or cultural factors within teams and departments.

When you’re feeling burned out, focus on what is realistically within your influence of control. It’s also important to recognize that your colleagues may be feeling the way which can help you open the door for meaningful conversations and communal support.

2. Evaluate your expectations

All of us want to do well at work. However, it’s important to remember that you can only do so much with the resources, time, energy and support that are available to you. For instance, it may not be realistic to meet every deadline if you aren’t given enough time or take on additional responsibilities if you don’t have team support.

Expectations related to our jobs may come from our supervisor or department, but they can also come from us. Take some time to identify work expectations and ask yourself:

Are these expectations realistic or achievable?
Where might these expectations be coming from?
How are these expectations impacting my life outside of work (e.g., mental health, relationships, free time, etc.)?
Which of these expectations are within my control?
Is there a way for me to find support for those that feel out of my control?
What might good ‘enough’ look like for me?

Asking yourself these types of questions can help you identify areas where you may need to adjust your expectations or adjust how you perceive work.

3. Focus on what is in your control

We may not always have control over how our team operates or what our jobs look like.

This lack of control can contribute to feelings of burnout. Instead of focusing on what may be outside of your control (like workload or deadlines), try to refocus your time and energy towards the things that you do have a say in.

Here are some examples of things that you may be in control of:

What extra responsibilities or projects you take on
How you delegate responsibilities or tasks among your team
How you interact with your coworkers or supervisors
How you structure your courses to match your teaching style
How you spend your free time away from work
How you interact with work notifications or requests after-hours
When and how you reach out for support
How much sleep you get each night
Who you spend time with at work and outside of work

Sometimes, it may also be helpful to relinquish control over certain things. For instance, once you’ve completed a project or submitted an assignment to your supervisor, it is in their hands.

4. Practice delegating

Have you ever felt like you’re the only one who can do certain things at work? Don’t worry, you’re not alone. However, these types of assumptions and feelings may be causing you to experience over-responsibility where you take on more than you can reasonably handle.

That’s why it’s important to practice delegating tasks among your team. You may not be able to give up full control right away, but seeking support from your colleagues can help you manage projects more effectively. It can also build trust, as you’re demonstrating that you trust the abilities of others on your team to do good work.

5. Diversify your time

While it may seem counterintuitive, it can be helpful to take breaks from our work responsibilities. In fact, stepping away and reallocating our time can help us feel better, stay motivated and find purpose in our lives and jobs.

This is because burnout can cause us to lose sight of the things we really care about. It can also make everything we do feel like a chore, which isn’t very productive.

Diversifying our time may look different for each of us. Here are some examples of what this might look like:

Living life outside of work: You may choose to dedicate more time to other areas of your life outside of work, like friends, family, hobbies or leisure. Finding meaning in your time away from the office can help reduce stress, enhance your sense of fulfilment and bring joy to your life.

Pausing between projects: Stress can be a positive feedback loop, especially when we find ourselves jumping from project to project. Instead, it may be more helpful to allow yourself to take a break and reset between projects. After you’ve finished one, step away and take a deep breath before moving onto the next thing. This may look like going for a walk, grabbing coffee with a colleague or spending time completing lower-stress tasks.

Getting away: Research shows that over half of all U.S. workers leave vacation time unused each year. However, vacation time can provide a variety of benefits that can help you feel better in the long run. If you feel too overwhelmed or uncertain about taking time off, you’re not alone. That’s why we’ve put together some tips to help you prepare before you leave, leave work behind and make a smoother transition back to work.

6. Reach out for support

If you’re feeling stressed, anxious, overwhelmed or don’t know what to do, start the conversation with your colleagues and supervisor. They are often the best resource to help address work-related issues and succeed.

If you want additional support, there are campus resources available for all 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.

Ombuds Office

The Ombuds Office can help staff and faculty identify options to resolve disputes, determine appropriate courses of action and aid in the informal resolution of workplace conflicts or other concerns. They also provide confidential consultation services.

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.

AcademicLiveCare

AcademicLiveCare provides access to free online counseling and psychiatry 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.

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.

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.

Mentorship programs

Did you know that staff and faculty members can work with a professional mentor on campus? Here are a few to check out:

The end of the semester can be a stressful time for many staff and faculty members. If you’re feeling burned out, here are some tips to help you identify the warning signs, manage burnout and find support.

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5 things everyone should know about sexual assault

Anonymous — Thu, 28 Mar 2024 06:00:00 +0000

5 things everyone should know about sexual assault Anonymous (not verified) Thu, 03/28/2024 - 00:00

Sexual assault is all too common in our society and can have lasting impacts on individuals and communities.

Here are five things everyone should know about sexual assault.

1. Sexual assault can happen to anyone

The reality is that most sexual assaults are carried out by people who know the person they assault, including friends, acquaintances, classmates, co-workers, partners, exes, neighbors, dates or someone they met online or at a party. This often contradicts what people believe about who commits sexual assault and can make it more difficult to recognize when an assault happens. People who commit sexual assault take advantage of situational vulnerabilities to exert their will and operate from a sense of entitlement to someone else’s body.

Sexual assault can happen to anyone, though because of oppression and discrimination, women, people with disabilities and those who identify as bisexual or transgender are disproportionately impacted.

2. Consent is key

Consent is an ongoing agreement that people arrive at together. Consent can include words or actions that create mutual understanding, clear willingness and acceptance of any sexual activity.

Consent must be established before people engage in a sexual activity. This gives each person the opportunity to set personal boundaries and to understand the boundaries of others.

Here are a few essential things to know about consent:

Regardless of relationship status or sexual history, consent is required for every sexual encounter.
Body language, words and other non-verbal cues are all acceptable ways to demonstrate non-consent. Tuning into these signals is key to avoid overstepping boundaries, even when a person doesn’t feel comfortable addressing them directly or explicitly.
Consent is mutual. For instance, if someone consents to sex with a condom but their partner doesn’t use one, that is not consent. This behavior is often referred to as “stealthing.”
People can—and often do—change their minds about what they want to or are willing to do sexually. If you or a partner signal that they want an activity to stop, that choice must be respected.
Agreeing to one sexual activity doesn’t mean the person agrees to do another activity, the same activity at a different time or the same activity with a different person. For instance, making out with someone doesn’t mean they consent to other sexual activities.
Anyone who is incapacitated by alcohol, drugs or anything else cannot give consent, regardless of what they are saying or doing. Incapacitation is a state where someone cannot make a reasonable, rational decision because they lack the capacity to understand the “who, what, where, when or why” of a sexual interaction.

Learn more about affirmative consent

3. Sexual assault can include a wide range of experiences

Sexual assault includes any unwanted sexual contact or behaviors that a person did not, or was not able to, consent to.

This can include, but is not limited to, the following:

Unwanted penetration, including vaginal, anal or oral sex. This also includes penetration by an object or another person’s body part(s).
Unwanted touching of someone’s butt, breasts or genitals.

Keep in mind that attempted touching, contact and penetration are also considered sexual assault. Additional forms of sexual harm include sexual harassment, exploitation (e.g., sharing nudes, videotaping sexual acts without consent, etc.) as well as abuse by an intimate partner.

Both sexual assault and sexual misconduct refer to legal thresholds under campus policy and criminal law. Harmful sexual experiences can still happen outside of these parameters.

If you or someone you know isn’t sure whether an experience may have been sexual assault, confidential advocate counselors on campus are available for free and confidential consultations, trauma-focused counseling and support. Advocate counselors with the Office of Victim Assistance (OVA) are here to help students, staff and faculty understand and process their experiences as well as learn about their rights and options. Remember, you don’t have to know what to make of an experience to get support. Give them a call at 303-492-8855 or schedule an appointment.

4. Sexual assault can be prevented

Buffs should look out for each other, speak up about concerning behaviors and situations and take steps to create better interactions and a safer community.

Here are some ways to help improve and practice bystander skills:

Learn to identify high-risk situations
Keep an eye on people who hit on the drunkest person at a party, encourage others to over-drink, try to get a drunk person alone or away from their friends, are persistent about pursuing someone sexually or commit low-level boundary violations. It’s not that people don’t understand consent, it’s that some people aren’t interested in honoring it.

Intervene in concerning situations
If you see someone in a potentially harmful or high-risk situation, you can do something to intervene. Bystanders are particularly important in situations where someone is being pursued by someone else because of their level of intoxication, or if a person has been intentionally drugged in an attempt to facilitate sexual assault.

Keep track of friends
At parties, high-proof alcohol mixed with sweet punch or juice might be served to increase the likelihood that people will become intoxicated. It’s common for those who perpetrate sexual assault to encourage alcohol consumption or target those who seem incapacitated. It’s important to check in with a friend if you observe any sudden changes (e.g., difficulty standing, disorientation, etc.) that might indicate they’ve had too much to drink.

Don’t leave someone behind
Commit to not ditching someone if they have too much to drink and/or become unwilling to stick with the plan to stay together. Sticking together decreases the likelihood that someone will have to rely on lesser-known friends or strangers to get home. It’s also important to consider whether someone who is offering to walk a person home or look after an intoxicated person is trustworthy or is potentially looking for access to someone who is vulnerable.

Trust your instincts
If a situation feels weird or wrong, it probably is. If you think someone’s behavior feels uncomfortable or unsafe, follow your gut. It’s okay to make up an excuse to interject or interrupt a situation that feels ‘off.’ You can act like you don’t feel well and need them to leave with you, you need them to check on a friend or you want them to go with you to get something to eat.

5. Support is available

Resources are available for those who have experienced sexual assault, who want to support friends and survivors, or who want to learn more about sexual assault prevention. Students often reach out to friends or family members first when something bad happens. Having the skills to respond effectively without blame or judgment is vital. Learn more skills for supporting your friends through the aftermath of a traumatic event.

Here are some of the resources available to support survivors and friends at CU Boulder:

Office of Victim Assistance (OVA)

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

Confidential resource

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. Anonymous reporting is an option as well.

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.

Mandatory reporting

All university employees who have the authority to hire, promote, discipline, evaluate, grade, formally advise or direct faculty, staff or students are considered "responsible employees" and are required to report alleged misconduct to the Office of Institutional Equity and Compliance (OIEC). This includes resident advisors, teaching assistants, professors, graduate instructors, academic advisors, coaches or other university employees with oversight authority.

Any sexual misconduct, intimate partner abuse (including dating and domestic violence), stalking, protected-class discrimination or harassment, or related retaliation disclosed to a responsible employee must be reported to OIEC. The person impacted has the choice about whether and how they want to proceed. Reporting is required to help ensure that people understand their rights and options and the resources available.

Note: Confidential campus resources are exempt from CU Boulder’s mandatory reporting policy, including the Office of Victim Assistance (OVA), Counseling and Psychiatric Services (CAPS), Psychological Health and Performance (PHP), Faculty and Staff Assistance Program (FSAP) and Ombuds.

Learn more about mandatory reporting

Sexual assault is all too common in our society and can have lasting impacts on individuals and communities. Here are five things everyone should know about sexual assault.

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Spring forward: 5 ways to prepare for daylight saving time

Anonymous — Mon, 04 Mar 2024 07:00:00 +0000

Spring forward: 5 ways to prepare for daylight saving time Anonymous (not verified) Mon, 03/04/2024 - 00:00

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

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

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

1. Change your clocks in advance

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

2. Stick to your normal sleep schedule

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

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

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

3. Soak up the sun

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

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

4. Take a nap

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

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

5. Avoid the snooze button

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

Resources

Peer Wellness Coaching

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

Available for students

Nap pods

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

Available for students, staff and faculty

Apothecary Pharmacy

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

Available for students, staff and faculty

Massage and acupuncture

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

Available for students, staff and faculty

Daylight saving time starts Sunday, March 10 at 2 a.m. local time. Here are some tips and reminders to help you prepare for and recoup from daylight saving time.

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Tips for building team relationships in a hybrid office

Anonymous — Thu, 22 Feb 2024 19:43:43 +0000

Tips for building team relationships in a hybrid office Anonymous (not verified) Thu, 02/22/2024 - 12:43

Building healthy relationships at work can improve our mood, stress levels, productivity and overall well-being. However, forming meaningful relationships and working together in a hybrid office can be challenging.

Here are some tips you can use to build meaningful team relationships whether you're in person or remote.

All staff and faculty

Practice patience. All relationships take time and consistency. While we may feel pressured or anxious to make connections quickly, this may actually hinder our ability to form meaningful relationships that go beyond the surface. If you’re having trouble forming relationships at work, remember that it’s okay to seek out groups or communities outside of the university.

Be accountable. We’re never going to get along with everyone we meet or work with. However, it’s important to take responsibility for the attitude, openness and grace you offer both yourself and your colleagues. If you find yourself preoccupied by bothersome or biased feelings about a colleague, take ownership of your feelings. It’s also a good idea to determine if these feelings warrant action, like having an important, albeit potentially difficult, conversation with them.

Recognize successes. Expressing appreciation, empathy and gratitude for our teammates can have a positive impact on how we collectively show up at work and how well we work together as a team. However, expressions of appreciation and recognition can also be some of the first things we forget about when we’re busy or stressed. Looking forward, try to make a habit of publicly and privately celebrating the successes and efforts of others.

Supervisors

Outline lines of communication. If your employees work in a hybrid or remote setting, it’s important to outline what types of communication channels your team will be utilizing for work-related tasks. For instance, you may rely on Teams, Outlook, calendar app or other channels. Standardizing what forms of communication you use can ensure that in-person and remote employees are included, aware and able to collaborate. It can also be beneficial to help employees access training or support for different platforms if they don’t feel confident in using them.

Create an equal playing field. Office culture can be difficult to navigate, especially in hybrid or remote work environments. However, it’s important to ensure that all of your employees are on the same page and are treated equally. The perception of fairness is a crucial part of fostering a culture of trust, especially if you’re not always meeting in person. Here are some tactics you can use:

Acknowledge that in-person and remote work is valid and productive. You may need to create measures for productivity if they do not already exist.
Be specific and timely to acknowledge the growth and efforts demonstrated by all your employees.
Be clear about expectations related to work schedules, workload and other factors across your team.
Invite employees to have open and ongoing dialogue with you and their coworkers.
Be wary of allowing rules to differ from employee to employee. For instance, you should ask yourself, “If I am flexible with this employee, can I be equally flexible with all my other employees?” If you’re unsure, it’s a good idea to consult leadership, Human Resources and colleagues at your level before committing to a decision.

Be mindful of university policies. Before you offer an employee flex time or alterations to their pre-arranged schedule, it’s important to speak to Human Resources for guidance. This will ensure that you can stay within university policies, avoid abrupt changes and prevent overpromising.

Identify potential burnout. Burnout is a liability when it comes to developing healthy workplace dynamics. If you don’t have a system in place, identify and develop methods to help track the distribution of work among employees with similar functions. This can help you maintain a balanced workload for all employees. It’s also important to remember that total equality in workload may not be possible, but we can try to operate in a way that minimizes major differences. Two simple questions to ask your employees are: How will I know you’re feeling stressed? What do you need from me when you are feeling stressed? Let them know that you may not always be able to provide what they need, but it’s important to know how to better support them.

On-campus employees

Be inclusive during meetings. If you’re part of a hybrid meeting, avoid having side conversations or speaking at the same time as another colleague. This can make it more difficult to hear what’s happening for others who are on the call. Additionally, it can be helpful to check in every so often with remote attendees to make sure they can hear the discussion. In-person attendees should be mindful about speaking up and speaking clearly over Teams or Zoom. If materials are only available in person, describe them or use built-in features to display what you are seeing.

Include remote employees. Be forward about including remote employees in projects, dialogue and brainstorming sessions. If you’re getting together with other in-person colleagues, reach out to see if any of your remote coworkers would like to join and if so, figure out a creative solution to help them feel more included.

Remote employees

Communicate consistently. Working remotely means that you may miss out on in-office conversations. That’s why it’s important to stay in the loop and communicate consistently with your team through approved channels. Ensure your team knows when and how they can reach you by keeping your calendar and Teams status updated.

Remember to socialize. Office dynamics often offer casual interactions through idle chat, group lunches or other opportunities to socialize. One of the risks of remote work is that interactions may become transactional, without the opportunity to bond the same way as in-person employees. If you’re working remotely, try to proactively seek out virtual meet-ups or walk-and-talk breaks with colleagues that are not solely about work.

Seek out opportunities to collaborate. Working remotely can sometimes make us feel isolated from other members of our team, especially if we often work on projects alone. If this sounds like you, try to proactively seek out opportunities to collaborate with others across your unit or department. This may mean partnering up on projects or inviting others to help you during a brainstorming session.

Resources

If you are struggling to form relationships or need help having important conversations with your employees or colleagues, there are resources on campus that can help.

Faculty and Staff Assistance Program (FSAP)

Ombuds

The Ombuds office can help staff and faculty identify options to resolve disputes, determine appropriate courses of action and aid in the informal resolution of workplace conflicts or other concerns. They also provide confidential consultation services.

WorkWell

Learning and Development Workshops

Campus HR offers free workshops to support hybrid staff and faculty. Topics include hybrid team leadership, hybrid performance, critical conversations, inclusive meetings and more.

Wellness Workshops

Mentorship programs

Did you know that staff and faculty members can work with a professional mentor on campus? Here are a few to check out:

*Some programs may not be open to all employees.

Collegiate Recovery Community (CUCRC)

The CUCRC provides weekly support meetings, substance-free activities and other resources for those considering, pursuing or actively in recovery from drugs, alcohol, eating disorders, self-harm, other addictions and unwanted behaviors.

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.

AcademicLiveCare

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

*This program does not provide emergency or crisis services.

Sometimes forming meaningful relationships and working together in a hybrid office can be challenging. Here are some tips you can use to build meaningful team relationships whether you're working in person or remote.

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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.

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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