Student transitions

9 things to cross off your wellness checklist

Anonymous — Thu, 29 May 2025 20:04:43 +0000

9 things to cross off your wellness checklist Anonymous (not verified) Thu, 05/29/2025 - 14:04

College is a great time to learn to advocate for your health and develop skills around making informed decisions about your well-being. Here is a comprehensive checklist you can use to help you thrive in college and beyond.

1. Complete your health requirements

All new students and transfer students need to complete the following requirements:

Immunization records and tuberculosis screening questionnaire

Personal health inventory (HealthyBuffs Check-In)

Health insurance

Students should try to complete these requirements as soon as possible. Failure to complete all of your health requirements by the deadline can result in fees or an inability to register for spring classes.

Complete your health requirements

2. Transfer your prescriptions

Did you know that �鶹��Ѱ��Boulder has a full-service pharmacy available right here on campus? If you’re currently taking prescription medications, we recommend transferring your prescriptions to the Apothecary Pharmacy. This will allow you to fill, refill and request prescriptions for pickup at Wardenburg Health Center on central campus.

To transfer your prescriptions, you’ll need to complete the following steps:

Fill out a “New User Form” online

Provide a copy of your medical and/or prescription insurance card

Fill out a “Prescription Transfer Request Form” online

Start transferring your prescriptions

3. Review your health history

Knowing about your personal and family health history is important, especially as you start to make appointments and visit healthcare providers on your own. Take some time to review important health information before your first appointment. You may need to call on family members to fill in the details.

Here are a few things to include in your review:

Medications (doses, frequency, why they are taken, etc.)

Allergies (e.g., medications, foods, reactions, etc.)

Family medical history (e.g., cancer, asthma, diabetes, etc.)

Personal medical history (e.g., diagnoses, conditions, surgical history, etc.)

Vaccination history (e.g., types, dates administered, additional doses required, etc.)

Be sure to save this form somewhere secure that you can also easily access if you need to schedule a healthcare appointment or meet with a provider.

Want to keep this information handy? Consider using a premade health history form, keeping a note on your phone or saving a copy of your health information form in a safe place you can easily access during appointments.

Download a free health history form

4. Protect yourself against preventable diseases

While �鶹��Ѱ��requires students to meet certain vaccination requirements, there are additional immunizations that we strongly recommend for all students, even if they’re not required.

Here are a few immunizations you can receive on campus to help protect yourself:

Meningitis: Meningitis is a serious illness that can infect the brain, spinal cord and blood. This infection can cause lifelong disability or death if untreated. �鶹��Ѱ��requires all students under the age of 23 living in campus-operated housing to receive the MenACWY meningitis vaccine. However, all students living in tight quarters on and off campus are at risk and should consider getting vaccinated, as this disease can be spread through saliva when an infected person coughs, shares utensils, borrows someone’s lip products or is in close contact with others. Protect yourself and your roommates by getting the MenACWY and Meningitis B vaccines.

HPV: Human papillomavirus (HPV) is a serious virus that can lead to long-term health effects, including genital warts and cervical cancer. This virus is considered a sexually transmitted infection (STI) and is spread through skin-to-skin contact and intercourse, including oral, anal and vaginal sex. It is one of the most common STIs in the world, and college students are at an increased risk of contracting or spreading HPV through unprotected sex.

COVID-19: While the height of the pandemic is over, we still recommend that students receive an annual COVID-19 vaccine. Getting a booster shot can help you avoid serious illness that may cause you to miss work or classes.

Flu: Like COVID-19, the flu can spread rapidly on college campuses, especially for those living and studying in close quarters. It’s important to know that the flu virus mutates every year, which is why annual flu vaccines are critical in preventing the spread. All �鶹��Ѱ��Boulder students are eligible for a free flu shot from Medical Services during flu season.

Learn more about available vaccines

5. Learn about health insurance basics

Health insurance is probably one of those things you wish you would’ve learned about in high school or early in college. While insurance plans can be complex, understanding your policy is an important part of managing your health (and wallet).

If you feel overwhelmed navigating healthcare or insurance systems, you’re not alone. That’s why we’re here to help. Check out tips and tricks to help you understand the basics and make the most of your health insurance plan.

Learn how to use your health insurance

6. Register with the Center for Disability and Access if you need accommodations

The Center for Disability and Access provides reasonable housing, dining and academic accommodations for students with disabilities and temporary medical conditions. Some examples of disabilities by category include, but are not limited to:

Learning disabilities and/or ADHD

Mental health conditions (e.g., anxiety, depression, bipolar disorder, etc.)

Chronic health conditions (e.g., diabetes, Crohn’s, cancer, etc.)

Deaf and hard of hearing

Blindness and low vision

Temporary medical conditions (e.g., broken wrist, concussion, etc.)

If you need accommodations, we recommend that you register with Disability Services as soon as possible. If you have any questions or if you’re unsure if you qualify for accommodations, you can reach out to dsinfo@colorado.edu for assistance.

Learn more about Disability Services

7. Create a safer sex plan

Whether you're in a committed relationship or considering exploring sex for the first time, you’ll want to take some precautions to help keep you and your partner safe. Here are a few topics to review before engaging in sexual activity.

Consent

Navigating relationships in college can be exciting and challenging. It's important to understand what consent really means, why it's so important and how to practice it in your own relationships.

Unprotected sex

In the heat of the moment, practicing safer sex habits might not be the first thing on your mind. Here are some things to do after having unprotected sex to help address sexually transmitted infections (STIs), prevent unexpected pregnancy, cure urinary tract infections and prepare for next time.

Sexual assault prevention

Sexual assault and violence can have lasting impacts on individuals and communities. Learn more about consent, defining sexual assault, prevention tactics and support services.

Dating and healthy relationships

You might want to date to get to know new people, start a relationship or casually hang out. It’s also okay if you’re not looking to date or hook up. If you are interested in engaging in romantic or casual relationships during your time here at CU, here are some tips for making dating fun and meaningful.

Learn how to get free safer sex supplies

8. Lean into support systems

There are plenty of opportunities to meet new people and get involved on campus. However, it’s important to remember that it’s okay if things don’t fall into place right away. Making friends and building meaningful connections can take time and effort.

If you’re concerned about meeting people, navigating college life or need mental health support, there are resources on campus that can help.

Peer Wellness Coaching: Meet with a �鶹��Ѱ��student peer coach to learn about time management, relationships, goal setting and more.
Counseling and Psychiatric Services (CAPS): CAPS offers a variety of mental health services to help support you. Check out programs like weekly workshops, interpersonal groups, skill-building groups, psychiatry, brief individual therapy and more.
Collegiate Recovery Community (CUCRC): The CUCRC provides weekly support meetings, substance-free activities, sober housing and other resources for those considering, pursuing or actively in recovery from drugs, alcohol, eating disorders, self-harm, other addictions and unwanted behaviors.
Center for Involvement: Connect with other students and meet people with similar interests by exploring student organizations, campus events and other ways to get involved.

Learn about seeking support

9. Make time for movement

Oftentimes, when we think of movement, we automatically associate it with a sweat-inducing workout at the gym. However, movement can take many forms, and there is no one-size-fits-all approach. In fact, all types of movement are beneficial for our bodies and minds.

Building a healthy relationship with movement and participating in joyful movement are an important part of life-long health. Recreation Services offers a variety of recreational opportunities and is a great place to meet people, build community and relieve stress.

Check out our campus fitness guide

Check out this comprehensive checklist to help you stay healthy and well during your time at �鶹��Ѱ��(and beyond).

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5 things to do if you’re struggling to make friends

Anonymous — Wed, 12 Feb 2025 15:23:27 +0000

5 things to do if you’re struggling to make friends Anonymous (not verified) Wed, 02/12/2025 - 08:23

Making friends in college and adulthood may feel more challenging than it used to be when you were younger, and that’s okay. You’re not alone.

If you’re struggling to cultivate friendships on campus, here are some tips that can help.

1. Work through your emotions

If you are struggling with anxious or worried thoughts, consider how you can acknowledge and recognize these thoughts without acting on them.

You can do this through a variety of methods, including:

Labeling: If you’re feeling worried that someone may not like you, try labeling the thought by saying, “I am having the thought that this person may not like me.” This can help you recognize that while you’re having this thought, that doesn’t make it true.

Affirming: If you are worried about being rejected by someone or feeling awkward, you can say affirmations like, “I am feeling confident” (even if it doesn’t feel true) or “I can’t control how others feel about me and that’s okay.”

Progressive relaxation: Take a minute to systematically tense and then relax each muscle group in your body, starting from your head all the way down to your toes. You can hold the tension for five to seven seconds before releasing it completely. This exercise can help you reduce tension in your body before going into different social situations.

Breathing: One of the best ways to manage our emotions and the associated physical sensations is through our breath. If you’re sitting down, plant your feet firmly on the ground and straighten your posture. Start by taking a deep breath in through your nose for four seconds, feeling your belly expand. Then exhale the breath through your mouth for another seven seconds. Making noise as you breathe out, such as a sigh, can also help relieve pent up anxiety or energy.

If you’re still feeling anxious, try to acknowledge and recognize anxious or worried thoughts without acting on them. One way to do this is to separate yourself from your thoughts by labeling them.

2. Reflect on different situations and possible alternatives

It can be intimidating to be vulnerable and put yourself out there. This can be especially true in different social situations. Reflecting on and exploring how you respond to different types of interactions can help you come up with ways to work through your discomfort or find alternative ways of making friends.

First, consider what kinds of social situations are most difficult for you:

Approaching someone in class
Asking someone new to hang out
Initiating a conversation with someone
Spending one-on-one time with someone
Hanging out as a group or attending a group event
Something else

Next, consider ways that you can navigate different situations effectively:

Consider sitting next to someone for a few class periods to make small talk and build rapport before asking them to study with you.
Start with inviting people to join you in less intimidating activities, like walking to class together or picking up a coffee to go from the Laughing Goat afterwards.
Try asking simple questions that you can both relate to, such as “How did you feel about this assignment?” or “What are your plans for the weekend?”
Hang out as a group by inviting the other person to bring their friends or other people they know from class, so you can all hang out together.
Look for events or group activities that have a smaller capacity, such as fitness classes, DIY Nights at the UMC or registration-only options (these tend to limit participants).

Exposing yourself to different situations, experimenting with different tactics and allowing for a variety of outcomes can help you build more confidence in making friends or interacting with people. This can also help you avoid the urge to isolate or avoid people altogether.

3. Seek out multiple forms of connection

Forming meaningful relationships can take time. That’s why it’s important to be patient and stay open to different types of relationships with people.

Here are some different types of relationships you may seek out:

Someone you can study with.
Someone you can enjoy specific activities or hobbies with.
Someone you can go to the dining center with.
Someone you can hang out with in a group setting.
Someone you can trust and talk to openly and honestly.
Someone you can hang out with during work hours.
Someone you can go to events with on campus.

Keep in mind that everyone brings different things to relationships, and it’s okay if someone doesn’t end up becoming your best friend. Maybe you have a best friend back home that you cherish, or a group chat with high school friends that keeps you connected. Maintaining friendships is important and so is making new friends! If you feel hesitant to form new friendships, consider what you might enjoy from having a local friend–even if it’s just someone to eat with, study with or have as a workout partner. Forming a variety of friendships can still help you create a more robust social network that you can rely on for different types of support and connection.

4. Stay present

When faced with social uncertainty or discomfort, reaching for your phone can provide an instant escape. Many people use their phones in line at the coffee shop, to fill time before or between classes, to fill the awkward silence in the elevator, while eating lunch or even during brief pauses in conversation. While this can help us feel relieved in the moment, it can also rob us of opportunities to connect with others in real life.

Instead, practice staying present in the moment and use these pauses in your day to connect with someone near you. This could include striking up a conversation with someone next to you in class or someone traveling to the same place as you on the bus.

If you struggle to put down your phone, consider:

Turning off notifications and keeping your phone in your backpack during lulls in the day.
Designate specific times to take your phone out or check your notifications and keep it out of sight and out of mind the rest of the day.
Reflect on why you’re reaching for your phone by asking yourself “Why am I picking up my phone right now? Am I using it to avoid something?”
Encourage everyone to put their phones down and away when hanging out or spending time together, such as when you’re studying, playing board games, having dinner, etc.
Be a model for other people by giving them your full attention without distractions.

These tactics may take practice, especially if you check your phone frequently throughout the day. However, developing comfort with being phone-free can help you create more meaningful relationships over time. When you’re fully present, you are more likely to pick up on subtle emotional cues, share more authentic moments, build trust and allow for vulnerability.

5. Connect with resources

There are a variety of resources on campus that can help you build confidence, manage anxiety and find ways to connect with fellow Buffs.

Counseling and Psychiatric Services (CAPS)
CAPS supports students in a variety of ways, including:

Developing interpersonal skills
Managing anxiety
Regulating emotions
Addressing mental health concerns

Peer Wellness Coaching
Trained �鶹��Ѱ��Boulder students are here to help their fellow Buffs with:

Getting connected on campus
Finding ways to get involved
Navigating relationships
Managing stress
Practicing self-care
Finding work-life-school balance

Student events
Departments across campus host hundreds of events to help students explore their hobbies, make connections and have fun on campus.

Student organizations
�鶹��Ѱ��has a variety of student organizations that can provide a sense of community and allow students to pursue their passions or hobbies with the support of a group.

Affinity groups
Find ways to get connected with different affinity groups on campus:

Making friends may feel more difficult than it used to be. Here are some tips that can help you make new college connections.

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8 tips for setting (and achieving) your goals

Anonymous — Tue, 17 Dec 2024 17:35:34 +0000

8 tips for setting (and achieving) your goals Anonymous (not verified) Tue, 12/17/2024 - 10:35

Do you have goals you’d like to accomplish in the new year?

No matter what you’d like to achieve, goals can play an important role in our lives. Over time, you will set different goals for your education, career, wellness, family or other important areas of your life.

Setting goals can help you articulate the things that are most important to you and develop your strengths. Here are a few tips and tricks to help you set up successful goals for 2025.

1. Start small

Sometimes, when we try to tackle large goals or too many goals all at once, it can feel overwhelming. Set yourself up for success by focusing on one smaller goal that you can accomplish before tackling another. It can also be helpful to start with goals that you know you can meet. This can help you build confidence in your abilities and help you form long-term habits.

Here are a few examples of small goals that can help you build toward larger ones.

�鶹��Ѱ��

Use a planner to track deadlines, assignments and tests

Schedule study sessions in advance

Visit office hours regularly

Reach out to resources (e.g., tutoring, libraries, etc.)

Work

Set a time limit for checking emails

Use a planner to track deadlines and milestones

Talk with your supervisor about your goals

Turn notifications off at night (e.g., Outlook, Teams)

Physical health

Identify a new activity to try and schedule it

Schedule 15-20 minutes/day for movement

Carry a reusable water bottle to stay hydrated

Try a new recipe that include a variety of food groups

Finances

Review your current spending habits

Build a budget for a week and set time to review how it went

Set a time to explore internships, or jobs on Handshake

Schedule automatic transfers into your savings account

Go to a workshop or watch an online video about a financial topic you are interested in

2. Identify your strengths (and potential challenges)

As you start narrowing down your goals, it can be helpful to think about your current habits, strengths and the things that may have prevented you from achieving your goals in the past.

For instance, if you’re not a morning person, it may be difficult to start jogging in the early mornings before class or work. Being honest with yourself will help you identify barriers and find ways to overcome them. In this case, it may be easier to jog in the afternoon between classes or in the evening before dinner.

Creating goals around habits or routines you already have in place will help you accomplish them with fewer setbacks. It can also be helpful to think through your strengths and ways you can access support to overcome obstacles.

3. Recruit a support system

It can be hard to stay motivated, especially if our goals span a longer period of time. When we get discouraged or feel like we’re not making progress, it can help to have a support system in place to keep us on track. Think about the people in your life who can encourage, motivate or hold you accountable. Recruit them to be part of your support system and lean on them when you’re in need of encouragement. Spending time with people who are supportive of our goals and are willing to help us overcome challenges can make all the difference.

4. Use the SMART method

Sometimes we may find that the goals we set are too general or unrealistic. Setting SMART goals can help us set more specific and meaningful goals. Here are some things to consider when setting SMART goals:

S: Specific
Narrow down your goals to something clear and specific.
Ask yourself: What am I specifically trying to accomplish?

M: Measurable
Quantify your goal, so you can keep track of your progress.
Ask yourself: How will I know when I’ve made progress or reached my goal?

A: Attainable
Make sure your goals are realistic and within your control.
Ask yourself: How confident am I that I can achieve this goal? Is it something I can influence or control?

R: Relevant
Choose a goal that feels worthwhile, matches your efforts and sets you up for success long-term.
Ask yourself: Why do I want to achieve this goal?

T: Timely
Goals should be time-bound with a start and end date in mind to keep you on track.
Ask yourself: What can I accomplish in six months, six weeks, today, etc.?

5. Remember your ‘why’

What is motivating you to set and achieve a specific goal?

Take some time to think through ‘why’ you’ve set out to accomplish your goals. Is it something that you’re personally invested in? Or is it driven by expectations or outside pressures? Choosing goals that you care about increases the likelihood of success, and focusing on the reasons behind them can help you stay motivated, especially in the face of setbacks or obstacles. If you feel like you’re struggling, revisit your why.

6. Practice flexibility

While being specific can help us set meaningful goals, it’s also important to allow ourselves to change course and practice flexibility. In some cases, we may find that our initial goals aren’t a good fit or have become difficult to maintain.

Sometimes this happens because the original goals we set for ourselves aren’t as realistic as we thought they would be. Other times, we may encounter setbacks that make it difficult to move forward or make progress.

Remember to check in with yourself and reassess your goals regularly. Evaluating your progress and adjusting as needed can help avoid overextending yourself or feeling burnt out.

If you are struggling to achieve or maintain your goals, try to keep these things in mind to create “FUN” goals.

F: Flexibility
Life happens, things change. Allow your goals to shift with the seasons of life. For instance, if you get sick this year, it is not reasonable to expect yourself to go to the gym everyday while you’re ill. The same concept applies to your mental health, physical health and individual circumstances.

U: Uplifting
Setting goals for yourself shouldn’t be a punishment. In fact, it is often helpful to focus on the things you want to add to your life, rather than the things you want to subtract from your life. For example, if you want to eat healthier, it may be more helpful to add fruits and veggies to your meals as opposed to subtracting food groups from your diet.

N: Numberless
New year goals often revolve around specific numbers. While this can be helpful when setting SMART goals, it’s important to keep in mind that numbers aren’t everything. For instance, it’s unlikely that your life will radically change because of the number you see on the scale or the number of books you read this year, but you may feel significant accomplishment to be closer aligned to your health goals or knowledge or skill acquisition.

7. Celebrate small successes

Achieving our goals can give us a strong sense of accomplishment. However, if we only focus on the end result, we may miss out on important milestones along the way. In fact, it’s important to recognize and reward smaller successes on the way to larger achievements. This can help keep us motivated and celebrate our progress.

Think through some milestones you may reach while working toward a larger goal. After you achieve each of your milestones, reward yourself with a feel-good activity. For instance, you could treat yourself to a fancy coffee, enjoy a celebratory dinner with friends, relax with an at-home spa day or make plans to do something you’ve been looking forward to.

8. Reach out for additional support

You don’t have to do it alone. Support resources can help you set realistic goals, identify important steps along the way and stay on track if you feel overwhelmed. Here are a few support resources available on campus.

Resources for students

Peer Wellness Coaching

Meet one-on-one with a trained peer wellness coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to manage stress, time management, academics, sleep, relationships and more.

Tutoring options

Are you looking to improve your academic standing this semester? �鶹��Ѱ��Boulder offers a wide variety of tutoring and learning resources to support you and your academic success. Some are specific to certain classes or departments or groups of students. Most are free while some require a fee.

Counseling and Psychiatric Services (CAPS)

CAPS provides drop-in hours, consultations, screening appointments, groups and workshops to all �鶹��Ѱ��students. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

AcademicLiveCare

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

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.

Nutrition Services

Meet with a registered dietitian nutritionist (RDN) for a variety of services, including nutrition assessments, food allergies or intolerances, sports nutrition, meal planning, disordered eating support and more.

Collegiate Recovery Community (CUCRC)

The CUCRC provides community, support and connection for students, staff and faculty in recovery or seeking recovery from a wide range of behaviors. They host weekly support meetings and offer recovery coaching for all �鶹��Ѱ��students.

Recreation Services

The Rec Center provides a wide variety of programs to help students find their fit, including outdoor classes, equipment rentals, fitness classes, personal training and more.

Student events

�鶹��Ѱ��offers hundreds of free events for students every semester. Check out upcoming opportunities to connect with other students, join a student organization or simply have fun.

Resources for staff and faculty

Faculty and Staff Assistance Program (FSAP)

FSAP provides free mental health services for all �鶹��Ѱ��Boulder staff and faculty, including brief individual or couples counseling, community referrals, workshops and support groups.

Free employee group fitness classes

The Rec Center is partnering with WorkWell to host a variety of free group fitness classes for staff and faculty twice per month. All levels are welcome, no membership required.

Rec Center memberships

�鶹��Ѱ��employees, retirees and their spouses/dependents are eligible for membership to the Rec Center. Staff and faculty can also get a $25 one-month trial membership that provides access to both campus facilities, locker rooms and free group fitness classes.

Collegiate Recovery Community (CUCRC)

WorkWell

WorkWell helps oversee a variety of health and wellness programs for staff and faculty to improve well-being, engagement and connection on campus.

WorkWell Connect

This mobile app is designed to help �鶹��Ѱ��staff and faculty through:

Live health coaching

On-demand fitness

Meditation and mindfulness classes

Recipes

Sleep stories

Individual and team challenges

... and more

Participants can accumulate Wellable points through the app to unlock rewards and prizes.

Do you have goals you’d like to accomplish this year? Here are a few tips and tricks to help you set up successful goals for 2024.

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4 things everyone should know about hazing

Anonymous — Wed, 04 Sep 2024 06:00:00 +0000

4 things everyone should know about hazing Anonymous (not verified) Wed, 09/04/2024 - 00:00

College can come with a lot of social pressures. Sometimes, in our efforts to make friends or join a particular group, we can find ourselves in uncomfortable or dangerous situations.

Here are four things everyone should know about hazing.

What is hazing?

Hazing includes any activities expected of a person to join or participate in a group that can humiliate, degrade, abuse, endanger or risk emotional or physical harm. Hazing can also include any action or situation that recklessly or intentionally causes harm.

When we talk about hazing, it’s important to know that the person’s willingness to participate in a given activity or task does not make it okay.

Who is at risk?

It’s important to know that hazing can happen in any group, including:

Club sports teams
College athletics
Academic clubs
Performing arts organizations
Fraternities and sororities

Honor societies
Intramural sports teams
Political or religious organizations
Residence hall floors
Student organizations

The risk of hazing can differ by group depending on several factors, including group culture and tolerance for hazing behaviors. Taking some time to reflect on the types of groups you want to join (and why) can help you clarify for yourself what types of relationships and experiences you want to have in college. It can also help you begin to think about what activities you are or are not comfortable doing to be part of a given group.

If you’re considering joining a group, try asking yourself the following questions:

What types of groups or organizations have you thought about joining and why?
What do you know about the group? How can you find out more?
What kinds of activities are required to join?
How will it impact your academics, social life or other activities?
Is drinking or drug use a significant part of the culture and what might that mean for you?
How comfortable are you with the activities or the unknowns related to the membership process?

What does hazing look like?

Hazing encompasses a wide range of activities. These activities are often required of specific members of the group, such as new recruits. Additionally, they are often meant to take priority over other activities in a person’s life as part of the initiation or recruitment process.

Here are some examples of what hazing can look like in real life.*

Intimidation

Deception, secrecy, coercion
Assigning demerits
Demeaning names
Social isolation
Expecting certain items to always be in your possession
Ignoring members
Reports from specific members
Duties assigned only to specific members
Trying to instill fear in members
Depriving members of privileges

Harm to well-being

Verbal abuse
Threats or implied threats
Asking members to wear embarrassing attire
Skit nights with degrading or humiliating acts
Sleep deprivation
Sexual simulation or harassment
Questioning or interrogation under pressure
Requiring new members to perform personal service to active members or alumni (e.g., carrying books, running errands)
Required singing or chanting at an unrelated game or event

Violence/physical harm

Forced consumption of alcohol, drugs, food, etc.
Beating, paddling or other forms of assault
Branding
Water intoxication
Abduction/kidnapping
Sexual assault, including unwanted touching or penetration, including oral, anal, vaginal, with a body part or objects
Forced tattoos or body piercings
Enduring harsh weather without appropriate clothing or protection

*(Allan, 2015; Allan & Kerschner, 2020; Adapted from Bringing in the Bystander)

Due to the nature of these activities, many hazing behaviors go unrecognized and unreported.

It’s important to know that groups who participate in these types of hazing activities or rituals often swear members to secrecy about all aspects of the group, including initiation requirements and activities. Speaking up about hazing, even when it interferes with a group’s expectations, can help prevent it from escalating or happening to other members.

What can I do about hazing?

Hazing can be a sensitive topic, especially if someone has been subjected to degrading, humiliating or violent behaviors and activities.

Here are a few things you can do to help someone who may be experiencing hazing.

Learn to identify hazing activities

Knowing what hazing looks like can help you understand what is okay and what crosses the line. To help identify if an action may be considered hazing, ask the following questions:

Is this a required part of the membership process for a particular group?
Could this cause harm, including feelings of embarrassment, humiliation or degradation?
Are people involved being pressured or coerced to participate?
What will happen to someone who doesn’t want to participate?

Take note of changes

Hazing can cause someone to experience physical, emotional and psychological distress. Here are some signs to take note of if you think someone may be experiencing hazing:

Prioritizing group/membership activities over other areas in their life (e.g., school, relationships, etc.).
Expressing fear or hesitation about what might happen to them if they don’t participate in a specific group activity, even if it makes them uncomfortable.
Changes to their behavior or mood, including depression, anxiety or restlessness.
Missing class, work or outside social events.
Describing “traditions” that sound like hazing.
Changes to sleep habits, including fatigue.
Posting concerning or odd things on social media.
Secrecy related to group membership or “traditions.”

Learn more about the signs of hazing

Start the conversation

If you’re concerned about a friend who may be experiencing hazing, here are some ways to start the conversation:

Start with compassion. Show the individual that you care about them and are concerned. For instance, you can say something like “You’ve been spending a significant amount of your time with [group], and I'm wondering how that's going?”
Describe what you have observed (e.g., lack of sleep, changes in your friend’s mood). Sometimes individuals being hazed do not realize they are being hazed.
Listen without judgment. Show the person it’s okay to come to you for support, even if it is a hard subject to talk about.
Validate that hazing is wrong, it’s not okay and it’s not the person’s fault.
Empower the individual to take some sort of action by suggesting options or resources (e.g., talking to a professional, leaving the organization, reporting the organization, etc.) to give them choices without telling them what to do.
Stay connected. Not all individuals going through hazing are ready to report it and may need time to process. You must be there for support, as they could need you later on.

Connect with resources

Whether you or someone you know is struggling with hazing or initiation practices, there are support resources available. For more information, you can also check out StopHazing.org.

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.

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 or witnessed a traumatic, disturbing or disruptive event. This includes hazing.

Confidential resource

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 building a trusting relationship and coaching them toward self-advocacy.

Student Conduct and Conflict Resolution (SCCR)
If you or someone you know has experienced hazing, you can file an anonymous report with SSCR.

Office of the Dean of Students (For staff, faculty and families)
The Dean of Students supports and advocates for students and connects them with resources. If you are unsure how to advise a student in need of support, call the office at 303-492-9048 for assistance and referrals.

When making fast friends or join a particular group, we may find ourselves in uncomfortable or dangerous situations. Here are four things everyone should know about hazing.

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8 free wellness activities to try before you graduate

Anonymous — Fri, 08 Sep 2023 16:59:01 +0000

8 free wellness activities to try before you graduate Anonymous (not verified) Fri, 09/08/2023 - 10:59

One of the best things about college is that you have access to a TON of free resources, activities and support.

Be sure to take advantage of these ten free wellness activities before you graduate.

1. Sign up for a free nutrition consultation

Meet with a registered dietitian nutritionist (RDN) for a free consultation to answer your general nutrition questions, and discuss things like eating habits, meal planning, sports nutrition, lifestyle changes and more. Sessions are available at the Nutrition Resource Clinic in the Main Student Recreation Center on campus.

If you have private health insurance, you can attend up to two consultation sessions for free each semester. Students with the �鶹��Ѱ��Boulder Anthem Gold Student Health Insurance Plan (SHIP) can access additional nutrition counseling services for free.

Learn more about nutrition services

2. Get free, same day mental health support

Counseling and Psychiatric Services (CAPS) offers a wide variety of same-day support, including:

Drop-in screenings: Stop by the CAPS office in the C4C (N352) during drop-in hours to speak with one of their counselors for free. They’ll be able to connect you with a variety of mental health services on and off campus.
Let’s Talk: Need to talk through something? Join CAPS at a variety of campus locations for a free, informal conversation. All Let’s Talk sessions are confidential and you can attend as many as you’d like throughout the semester.
Workshops: CAPS workshops are a great free way to learn how to manage stress and anxiety, learn about mindfulness, practice meditation and address topics like climate change.
Groups: Are you looking to improve your social skills or learn how to cope with a specific concern? Consider joining one of the many free therapy groups CAPS offers.

Learn more about CAPS

3. Take a snooze in a nap pod

Feeling groggy or tired between classes?

Stop by one of the Relaxation Stations on campus . Each location has two nap pods that will lull you to sleep with a comfortable cushioned seat, customized sleep playlists and a gentle waking sequence. No reservation required, just drop by.

Nap pod locations:

Main Student Recreation Center (main floor)
Wellness Suite in Wardenburg Health Center (3rd floor)
Norlin Library (1st floor)
Gemmill Engineering, Mathematics and Physics Library (basement)

Learn more about nap pods

4. Get moving at Free Friday Power Hour

Kickoff the weekend with free group fitness classes at the Rec Center! Classes vary from week to week, so you’ll have plenty of opportunities to try something new or stick to what you love.

Free Friday Power Hour is open to all Rec Center members with an active Buff OneCard. No registration required.

Learn more about free classes

5. Reach your goals with Peer Wellness Coaching

Need help connecting with others on campus or meeting your academic goals?

Peer wellness coaches are fellow students who are available to help you identify your goals, connect with campus resources and take steps to achieving them! Coaching is available for free to all undergraduate and graduate students.

Topics include:

Finances
�鶹��Ѱ��
Relationships
Self-care
Time management
Careers
Sleep

Learn more about peer wellness coaches

6. Have fun with Inclusive Rec

The Rec offers free inclusive events to help students build an inclusive, welcoming and fun community on campus. They host a variety of activities throughout the semester for all identities, abilities and fitness levels.

Join them to meet new people, try something new or put yourself out there in a safe, non-judgmental atmosphere.

Learn more about Inclusive Recreation

7. Get ready to get busy

Looking to hookup with a new partner or crush?

Be sure to stop by the free condom bar to pick up a variety of safer sex supplies, like condoms, dental dams, lube and more. Supplies are located near the Sexual and Reporductive Health office on the first floor of Wardenburg Health Center. Students are welcome to take what they want, no questions asked.

Learn more about sexual health

8. Boost your resume

Looking to stand out on job applications?

Health and Wellness Services provides a number of free training opportunities for students to build and practice new skills related to health and wellness topics.

You can even earn a non-degree certificate by attending five training sessions as part of the Well�鶹��Ѱ��series.

Learn more about trainings

One of the best things about college is that you have access to a ton of free resources, activities and support. Be sure to take advantage of these free wellness activities before you graduate.

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Tips for living with roommates on and off campus

Anonymous — Wed, 17 Aug 2022 21:10:41 +0000

Tips for living with roommates on and off campus Anonymous (not verified) Wed, 08/17/2022 - 15:10

Living with roommates is a normal part of college and young adulthood. Here are some tips to help you have a more successful roommate experience, whether you’re living on or off campus.

Jump to tips for off-campus students

Tips for students living on campus

Living on campus for your first year can be an exciting (and nerve-wracking) experience. This may be the first time you have had to share a room or live with someone you have never met. Follow these tips to help you transition into a residence hall and create a positive first roommate experience at CU.

First impressions aren’t always accurate

Raise your hand if you’ve ever looked someone up online before meeting them ( ). While this kind of information-gathering can help satisfy your curiosity, it’s also important to remember that people may present themselves differently online or on social media. Take their first impressions of someone with a grain of salt, whether it’s online or in person. Make an effort to get to know your roommate(s) over the course of a few weeks, actively seek out things you have in common and allow space for differences, too.

Come prepared to create a roommate agreement

As part of your on-campus experience, you’ll work with your roommates and Resident Advisors (RAs) to create a roommate agreement, which outlines shared ground rules. Think through your expectations, habits and routines before you move in (or soon after) and come prepared to create a shared roommate agreement.

Here are some helpful topics to consider for on-campus students:

Morning and nighttime routines (quiet hours, class times, waking/sleeping hours, etc.)
Cleanliness of shared spaces (laundry, trash, dishes, clutter, chores, etc.)
Visitors (friends, significant others, overnight guests, gatherings, etc.)
Borrowing or using each other’s things (electronics, food, clothes, toiletries, etc.)
Purchasing common items (cleaning supplies, toilet paper, etc.)
Preferred ways for addressing conflict
Quality vs. alone time
Substance use (partying, vaping, drinking, marijuana, etc.)*

Don’t forget to talk with your roommates about potential deal breakers as well as things you’d be okay compromising on.

Note: Substance use is prohibited in residence halls.

Learn about conflict styles

Everyone handles conflict differently, depending on the situation, their conflict style and who they’re in conflict with. However, there are some common themes that may show up in a person’s response again and again. Learning how you approach conflict can be a great starting point for learning or refining skills around conflict resolution.

We recommend taking our free Conflict Style Quiz to learn how you approach conflict and how your ‘default’ response may impact your behaviors or attitudes in different situations. Encourage your roommates to do the same so you can discuss how your approaches may differ. Knowing each other’s conflict styles can help you work better together, reframe your approach and come up with alternative solutions to conflict. You can also explore more resources and tips for conflict management online.

Take the Conflict Style Quiz

Practice communication

It’s usually best to address roommate issues quickly before they fester. Bringing up issues through texting, social media or sticky notes on the door may lead to miscommunication or increased frustrations. This is because we can’t always know how the message will be received by the other person. A simple reminder to “take out the trash” may turn into something more.

Instead, try to discuss any potential issues in person. Allow yourself to cool off, make a plan and think through how you can express your needs before approaching your roommate. Using “I” statements to describe how the situation makes you feel is a helpful way to start.

Here are some examples:

“I feel hurt when I’m not invited to game night because I really enjoy hanging out with you.”
“I feel frustrated when the trash doesn’t get taken out because we agreed to switch off who takes care of it each week.”
“I am upset that my coat was damaged because I can’t afford to replace it.”
“I feel hurt when my snacks get eaten by others because it’s hard for me to make it to the grocery store.”

Remember that respect goes both ways. Listen for understanding and ask follow-up questions during the conversation. Resist the urge to formulate a response to what the other person is saying while they’re speaking. Instead, you should be focusing your full attention on the emotions, issues and reasoning behind what your roommate is saying.

Roommates aren’t always BFFs (and that’s okay)

While it would be nice, not everyone is going to end the year as best friends for life (and that’s okay). Try your best to let go of this expectation and instead, focus on creating a healthy living situation that you can maintain throughout the year.

If you do experience conflict with a roommate, remember that change doesn’t happen overnight and sometimes disagreements don’t always resolve the way we’d like them to. More often than not, seeing progress requires a series of conversations and a willingness to try.

Steps for requesting a room change

If you’re experiencing issues with your roommates or considering a room change, you must follow these steps first:

Review your roommate agreement and determine if your behavior is in alignment with what you originally agreed to together.
Talk with your roommate to try and address any concerns.
Talk with your RA for mediation or conflict support.
Talk to your hall director about next steps if necessary.
Visit Student Conduct & Conflict Resolution (SCCR) for additional support or facilitated mediation sessions.

If things continue to progress, you can then submit a room change request (keep in mind that a change may not be able to happen until semester break due to occupancy limits).

Tips for students living off campus

Living off campus can pose additional challenges and responsibilities that you may not encounter in on-campus housing. This can include things like rent, utilities, lawn care, parking, grocery shopping and navigating roommate issues more independently. Here are some tips to help you make the most of living off campus with roommates.

Create ground rules

While you’re not required to have a roommate agreement off campus, we highly encourage you and your roommates to create one. Even if you’re living with friends, a significant other or the same roommates as last year, it’s important to create or revisit ground rules to avoid conflict around things like rent, utilities, visitors, etc.

Here are some helpful topics to consider for off-campus students:

Rent (who owes what, how to pay/reimburse each other, due dates, etc.)
Utilities (whose names are utilities under, splitting bills, etc.)
Parking (how to share a parking space/garage, costs, permits, etc.)
Deposits (who pays and how much, reimbursement for damage, etc.)
Pets (what kinds, breed restrictions, pet rent, care, etc.)
Morning and nightime routines (quiet hours, class times, waking/sleeping hours, etc.)
Cleanliness of shared spaces (laundry, trash, dishes, clutter, chores, etc.)
Visitors (friends, significant others, overnight guests, gatherings, etc.)
Borrowing or using each other’s things (electronics, food, clothes, toiletries, etc.)
Purchasing common items (cleaning supplies, toilet paper, food, etc.)
Preferred ways for addressing conflict
Quality vs. alone time
Substance use (partying, vaping, drinking, marijuana, etc.)

Think through your expectations, habits and routines before you move in (or soon after) and come prepared to create a shared roommate agreement. You can use this free Roommate Agreement Template from Off Campus Housing and Neighborhood Relations to help you get started. You can also get free legal advice if you have questions about your lease or rights when living with roommates.

Be a good neighbor

Living off campus comes with extra responsibilities, like being a good roommate and a good neighbor. Here are some simple ways you can be a good neighbor and avoid conflict with longer-term residents:

Introduce yourself

Introduce yourself to your neighbors. If you’re nervous about introducing yourself in person, consider filling out this free Neighbor Contact Form to leave in their mailbox or on their front door.

Follow city ordinances

Make sure you’re aware of Boulder ordinances, including occupancy restrictions, furniture and trash requirements, snow removal, yard maintenance and fireworks laws. Reviewing these rules can help you avoid citations, nuisance complaints and other forms of conflict with neighbors or law enforcement. Be sure to also follow neighborhood or community rules related to pet waste, street parking, etc. It’s also important to know that everyone listed on a lease can receive a citation for ordinance infractions, regardless of whether or not you are all present at the time of the infraction.

Make amends

Stuff happens. You may forget to take out your trash or park in front of a neighbor’s driveway (whoops). If you make a mistake that may annoy their neighbors, remember to handle the situation in person, listen to your neighbor’s perspective and consider making appropriate amends (e.g. helping with lawn care, shoveling snow, taking out trash, etc.).

Understand conflict styles

Everyone handles conflict differently, depending on the situation, their conflict style and who they’re in conflict with. However, there are some common themes that may show up in a person’s response again and again. Exploring how you approach conflict can be a great starting point for learning or refining your skills around conflict resolution.

Take our free Conflict Style Quiz to learn how you approach conflict and how your ‘default’ response may impact your behaviors or attitudes in different situations. You can also share this quiz with your roommates or housemates to start the conversation around how different people handle conflict.

Take the Conflict Style Quiz

Practice communication skills

It’s best to address roommate issues quickly before they fester. Addressing issues through texting, social media or sticky notes on the door may lead to miscommunication or increased frustrations. This is because we can’t always know how the message will be received by the other person. A simple reminder to “take out the trash” may turn into something more.

Instead, try to address any potential issues in person. It can be helpful to make a plan and think through how you can express your needs before approaching your roommate. Using “I” statements to describe how the situation makes you feel is a helpful way to start.

Here are some examples:

“I feel hurt when I’m not invited to game night because I really enjoy hanging out with you.”
“I feel frustrated when the trash doesn’t get taken out because we agreed to switch off who takes care of it each week.”
“I am upset that my coat was damaged because I can’t afford to replace it.”
“I feel hurt when my snacks get eaten by others because it’s hard for me to make it to the grocery store.”

When talking through issues with your roommates, remember to listen for understanding and ask follow-up questions during the conversation. Resist the urge to formulate a response to what the other person is saying while they’re speaking. Instead, you should be focusing your full attention on the emotions, issues and reasoning behind what your roommate is saying.

Support resources

Support for potentially harmful living situations

In some cases, you may feel like you are stuck in a traumatic, toxic or harmful living situation. Harmful behaviors or experiences can include harassment, stalking, partner abuse, sexual or physical assault and hazing, to name a few. The Office of Victim Assistance (OVA) can provide additional support to help you explore your rights and options, make a safety plan, get medical treatment if needed, discuss your living situation and more.

Get connected with OVA by calling 303-492-8855, emailing assist@colorado.edu or filling out a confidential request form online. Submission forms are only reviewed by confidential OVA staff and will not be shared with the university. If you would like to be contacted by an OVA advocate counselor, please be sure to include your contact information on the form.

Learn more about OVA

Resident Advisors (RAs)

Students living on campus can reach out to their RA for additional support. RAs are a great resource to help mediate conversations and get everyone on the same page. Be sure to talk with your roommate beforehand and set up a time with your RA to discuss any potential or unresolved issues.

Conflict Resolution

All students, regardless of if you live on or off campus, can visit Conflict Resolution. They can help you navigate conflicts between roommates, significant others, professors, classmates and more. They also offer free workshops, mediation and coaching sessions if you’re looking to improve your skills around conflict management and resolution.

Peer Wellness Coaching

Peer Wellness Coaches provide peer-to-peer support and are available to meet with students living on or off campus. They can help you navigate concerns related to roommates, relationships, stress, finances and more. Peer Wellness Coaches can also help you set goals, connect with additional resources and create self-care plans.

Off Campus Housing & Neighborhood Relations (OCHNR)

OCHNR is here to help students with all aspects of living off campus, from searching for an apartment and roommate, understanding Boulder housing options and providing free lease reviews with our staff attorney, to navigating roommate disagreements, understanding Boulder ordinances and advocating for tenant rights.

Center for Inclusion and Social Change (CISC)

CISC works with LGBTQ+ students living on and off campus. They can provide information on gender-inclusive residence hall programs, gender-neutral facilities and more. Their office can also help students find inclusive housing and roommates that will be welcoming and supportive.

Residence Life

Residence life helps students who live on campus build community, engage in leadership opportunities and make the most of their stay in the residence halls. They offer a variety of events, tutoring services, employment opportunities and more.

Disability Services

Disability Services works with Campus Housing to provide reasonable housing and dining accommodations for students with disabilities. Students who are interested in obtaining housing or dining accommodations will need to register with Disability Services and provide documentation before they are able to submit a new accommodations request.

Living with roommates is a normal part of college and young adulthood. Here are some tips to help you have a more successful roommate experience, whether you’re living on or off campus.

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