Healthy Buffs

Simple ways to manage stress and anxiety

Kyra Raye Loch — Thu, 26 Feb 2026 16:56:11 +0000

Simple ways to manage stress and anxiety Kyra Raye Loch Thu, 02/26/2026 - 09:56

Stress is a normal part of life. Things like school, work, relationships and big decisions might cause stress, but they can also allow you the opportunity to build skills that help you manage it. Here are some easy ways to cope with stress right now, plus habits that can help you feel better over time.

Box breathing

Your breath can help slow things down when you’re feeling overwhelmed.

Inhale for four seconds

Hold for four seconds

Exhale for four seconds

Hold for four seconds

Repeat a few times

If you’re still feeling tense, try a longer exhale.

Ground yourself with your senses

This helps bring your attention back to the present moment. Make a list:

Five things you can see

Four things you can touch

Three things you can hear

Two things you can smell

One thing you can taste

There’s no “right” way to do this—just notice what you can.

Progressive muscle relaxation

Relaxing your whole body at once can be challenging. Try one area at a time.

Tense a muscle group for about five seconds

Release and notice the difference

Move to the next area

Start with your feet and work your way up.

Use cold to reset

Cold activates your body’s calming reflex.

Splash cold water on your face

Gently swipe an ice cube across your forehead or cheeks

Avoid holding ice in one place too long.

Check in with HALT

Stress can feel worse when your basic needs aren’t met. Check in with yourself:

Hungry: Are you feeling hungry? Grab a snack.

Angry: Are you angry? Pause and give yourself space to cool down.

Lonely: Are you lonely? Text a friend or call someone you trust.

Tired: Feel fatigued physically or mentally? Take short breaks or a nap.

You can also think of “T” as standing for “thirsty”—sometimes dehydration can impact your mood and energy without you realizing it, so check in with yourself and drink some water if needed.

Attend workshops

Counseling & Psychiatric Services provides free workshops that can help you develop tools and skills to manage stress and anxiety long-term:

Anxiety Toolbox: Learn practical and effective skills for managing stress and anxiety related to school, relationships, life and more.

Feel Better Fast: Learn how to regulate emotions, improve your distress tolerance and practice mindfulness.

Feel Good Friday: Join a meditation session at the �鶹��Ѱ��Art Museum to practice mindfulness and take a break from the day.

Build habits that lower stress over time

Small, consistent habits make a big difference.

Move your body: Walk around campus, stretch or try something new at The Rec.

Sleep: Aim for seven to nine hours when possible.

Stay connected: Make time for friends, clubs or events on campus.

Take a break: Drop in to Stress Less events each month for quick ways to relax, reset and recharge.

Find support

You don’t have to handle everything alone. If you’re struggling to manage feelings of stress or anxiety or are feeling overwhelmed, there are resources on campus that can help.

Peer Wellness Coaching: Meet with a trained student to explore how you can manage stress, create routines and more.

Counseling & Psychiatric Services (CAPS): CAPS offers workshops, drop-in hours, screening appointments and referrals to help students address mental health concerns.

Acupuncture (Acudetox): Did you know acupuncture can help relieve stress and improve your overall well-being? Free sessions are available to students through the Collegiate Recovery Community and CAPS. Check the online schedules to learn more.

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Make the most of your spring break

Anonymous — Mon, 23 Feb 2026 07:00:00 +0000

Make the most of your spring break Anonymous (not verified) Mon, 02/23/2026 - 00:00

Health Promotion

Spring break is a chance to pause and recharge. Whether you’re traveling, staying in Boulder or heading home, a few intentional choices can help you return feeling more grounded and refreshed for the rest of the semester.

Plan ahead if possible

A little planning can go a long way. Before break starts, take a quick look at what’s coming up after you return. If you can knock out a small task ahead of time or make a loose plan, you’ll spend less of your break worrying about school and more time actually resting.

Take a social media break

It’s easy to fall into the comparison trap on social media, especially during spring break. If scrolling leaves you feeling drained, consider muting notifications, moving apps off your home screen or taking a short break altogether. Use social media to make real‑life plans instead, like meeting up with friends, rather than watching what everyone else is doing.

Get outside (even if the weather isn’t perfect)

Spending time outdoors can help clear your head and ease mental fatigue. Go for a walk, try a local trail, sit outside with a friend or just step out for some fresh air. You don’t need sunshine or a big adventure for it to count—even a quiet moment outside can boost your mood and energy.

Keep the basics in mind

Spring break doesn’t have to mean throwing your routine out the window. Sticking close to your normal sleep schedule, eating regular meals, drinking water and moving your body can help you feel better now and make the transition back to classes easier.

Do something that supports your future self

If you have extra time and energy, working on your resume, updating Handshake or preparing for a summer job or internship can help reduce stress later. However, be sure to balance productivity with rest.

Your spring break doesn’t need to be busy or flashy to be meaningful. Resting, slowing down and doing simple things you enjoy are all valid ways to take care of yourself. Giving your mind and body a break can help you finish the semester feeling more balanced and ready for what’s next.

Find support over spring break

While many campus departments have adjusted hours over spring break and campus will be closed on March 20, students still have access to resources.

Review spring break hours for:

Counseling & Psychiatric Services (CAPS)

Medical Services

The Rec Center

University Memorial Center (UMC)

Virtual support options:

Medical Services has partnered with TimelyCare to offer all students free access to after-hours telehealth medical support.

CAPS has partnered with BetterMynd to provide free, flexible and confidential online counseling for students.

Celebrating St. Patrick’s Day over spring break?

Before going out with friends, consider the experiences you want to have. It’s okay if you decide not to drink or use substances—you can still enjoy social events and parties.

Whatever you choose to do, remember we all play a role in keeping each other and our community safe. Get tips and learn more about partying smart, looking out for others and more.

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Spring forward: How to adjust to daylight saving time

Kyra Raye Loch — Fri, 20 Feb 2026 17:39:29 +0000

Spring forward: How to adjust to daylight saving time Kyra Raye Loch Fri, 02/20/2026 - 10:39

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Your phone may update automatically for daylight saving time, but your body might need a little extra help. Use these tips to feel more rested and ready after the time change on Sunday, March 8.

Update your clocks early

Most phones and laptops change on their own, but many clocks still need to be updated manually. Before bed on Saturday, change the clocks in your home and car so you wake up knowing everything is on the right time.

Refresh your nighttime routine

Use this time change as a chance to reset your nighttime routine. Try relaxing activities before bed, like taking a shower, drinking caffeine‑free tea, reading a book or listening to a short meditation. These habits can help your brain and body wind down.

Stick to a consistent sleep schedule

Losing an hour can make it tempting to sleep in, but big changes to your sleep routine can affect your mood, focus and energy. Aim for seven to nine hours of sleep and stick close to your usual bedtime and wake‑up time to help your body adjust faster.

Avoid caffeine, alcohol and snacks before bed

Caffeine can keep your nervous system alert, while alcohol and heavy snacks can interrupt your sleep. Try to avoid all three later in the evening. If you’re hungry, choose a small, light snack.

Take a short nap if needed

If the time change leaves you feeling exhausted, a quick nap can help. Keep naps to 20–30 minutes so they don’t interfere with nighttime sleep. Nap pods on campus are a great option for a short reset during the day.

Get some sunlight

The extra daylight can boost your mood, energy and circadian rhythm. Spending time outside also helps your body produce vitamin D. Just remember to wear broad‑spectrum sunscreen with at least SPF 30.

If evening sunlight makes it harder to fall asleep, try using a sleep mask or blackout curtains to protect your bedtime routine.

Get more sleep solutions for college students

Find support

Adjusting to daylight saving time can be challenging, but there are resources to support your sleep and overall well-being.

Peer Wellness Coaching: Students can get personalized support with a variety of concerns, including sleep, stress, goal setting, relationships and more.

Wellness supplies: Pick up free wellness supplies, including cold care supplies, ear plugs, eye masks, and much more at the Wellness Suites on the third floor of Wardenburg Health Center or at the Village Center, or through a Buff Box.

Apothecary Pharmacy: Stop by Wardenburg to purchase over-the-counter sleep aids, herbal teas and more.

Your phone may update automatically for daylight saving time, but your body might need a little extra help. Use these tips to feel more rested and ready after the time change on Sunday, March 8.

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Tips for finding your mid‑semester motivation

Kyra Raye Loch — Mon, 16 Feb 2026 16:40:21 +0000

Tips for finding your mid‑semester motivation Kyra Raye Loch Mon, 02/16/2026 - 09:40

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It can be normal for your early‑semester excitement to fade once midterms roll around. Classes can get busier, deadlines might be stacking up and routines may start to feel repetitive. If you’re in a slump right now, you’re definitely not the only one.

The good news? There are small, simple ways to get yourself back on track. Here are some tips to help you feel motivated and keep moving forward.

Refresh your study spot

Studying in the same place every day can make your brain feel stuck. Changing your environment can boost your focus and energy. Try:

Exploring new spaces: Check out a different library, find a cozy corner on campus or try a new café. Check out this list of study spots to help you find your next go‑to.

Designating zones: Keep a clear line between where you study and where you relax (for example, avoid the bed-desk situation).

Tuning in: Experiment with nature sounds, brown/green noise or ambient sounds. If noise is distracting, try noise‑canceling headphones or ear plugs.

Decluttering: Spend five minutes clearing your workspace before you start.

Adding personal touches: Plants, photos, lighting or small décor can make your space feel more inviting and help spark creativity.

Lean on others

Academic stress can feel heavier when you try to carry it alone, and staying connected to others can make a huge difference. Here are some ways to expand your support system:

Create study groups: Find classmates with similar goals or study styles. Just double-check your syllabus for any Honor Code guidelines around working with others.

Connect with instructors: Attend office hours or talk with faculty or TAs to get clarity, feedback or support.

Celebrate wins: Finished a big assignment? Took a midterm? Take time to celebrate with friends and classmates—recognizing these types of accomplishments doesn’t have to depend on the outcome or grade you receive.

Prioritize your well‑being

Taking care of yourself is a core part of academic success. Here’s how self-care can keep you motivated:

Get enough sleep: Aim for seven to nine hours each night. Consistent sleep improves memory, mood and focus.

Stay active: Movement reduces stress and boosts brain function. Stretch, walk between classes, take the stairs or stop by The Rec for a fitness class.

Fuel your brain: Eat regular meals and carry snacks if your schedule is packed.

Stay hydrated: Drinking water can help prevent headaches, low energy and trouble concentrating.

Take breaks: Short, intentional breaks prevent burnout. Step outside, grab coffee with a friend or take a quick nap (campus nap pods = your friend).

If self-care doesn’t happen naturally for you, try scheduling it just like you would a class or meeting.

Give yourself grace

Mid-semester stress is temporary, and you have the ability to get through it. Try different strategies, stick with what works for you and let go of the pressure to be perfect.

Remember:

You’ve already made it this far—your effort and persistence matter.

Feeling challenged doesn’t mean you’re failing. It means you’re learning.

Stay connected. Using your resources and taking care of yourself can help you stay focused and grounded.

Find support

If you need additional support, be sure to take advantage of resources on campus.

Peer Wellness Coaching: Connect with trained student coaches who understand what you’re going through. They can help with time management, stress reduction, sleep habits and more.

Tutoring and learning resources: �鶹��Ѱ��Boulder offers a variety of 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 & Psychiatric Services (CAPS): If you’re feeling anxious, overwhelmed or just need someone to talk to, CAPS offers drop-in hours, workshops and counseling support.

Taking advantage of these resources can make a big difference in your well-being and academic success.

It can be normal for your early‑semester excitement to fade once midterms roll around. If you’re in a slump right now, you’re definitely not the only one. Here are some tips to help you feel motivated and keep moving forward.

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A practical guide to sports betting

Emily Sampl — Thu, 12 Feb 2026 20:56:08 +0000

A practical guide to sports betting Emily Sampl Thu, 02/12/2026 - 13:56

Health Promotion

Think sports betting is just a casual thing among friends? You’re not alone—nearly two out of three college students say they’ve placed a bet on a game, according to the National Council on Problem Gambling. And that’s not even counting the ones who dabble in lotteries, card games, mobile apps or casino-style gaming.

If you’re planning to bet on sports this spring, whether it’s college basketball or just a weekend game, check out these tips and resources to help you keep it fun, stay in control and know where to turn if things start feeling off.

Evaluate your habits

Betting isn’t automatically a bad thing, but it is designed to keep you playing. Apps and sites use rewards and excitement to hook your brain, kind of like how alcohol or other substances affect your system. That’s why it’s easy to lose track of how often (or how much) you’re betting.

Want to know how your brain reacts to wins and losses? Check out the science behind gambling to learn more and help you know when it’s time to take a break.

In the meantime, reflect on the past year and ask yourself:

Am I betting more often or spending more money than I used to?
Have I pulled away from friends or activities?
Have I borrowed money to cover bets?
Do I hide my gambling from others?
Do I keep betting even when I’m losing?
Has betting caused stress, anxiety, or health issues?
Do I feel guilty about how I gamble or bet?

If you answered “yes” to any of these, it might be time to pause and reassess. You can also take this survey to check in on your habits and get support if you need it.

Set your limits

Betting can be fun, and it can also be easy to lose track of time and money if you’re not careful.

Here’s how to stay more in control:

Use site tools. Most betting apps let you set time and money limits. Turn those features on and stick to them.
Budget smart. Only bet what you can afford to lose. Never use money meant for essentials like rent, food or tuition. If it’s hard to track spending, remove saved card info or leave your cards at home.
Know the game. Before placing a bet, make sure you understand how it works—point spreads, odds, future bets, etc. The more you know, the less likely you are to be surprised by losses.
Don’t chase losses. Losing is part of betting. Trying to win it back usually leads to even bigger losses.

Find your balance

Spending too much time gambling can mess with your focus, finances and mental health. Taking regular breaks helps you stay more in control and keep things fun.

Here are a few ways to keep it balanced:

Mix gambling with other hobbies and don’t let it be your only go-to.
Delete gambling apps from your devices if they’re becoming a distraction.
Remove saved card info to make impulse betting harder.
Use tools like Bet Blocker or GamBan to limit access to betting sites.
Avoid betting when you’re stressed, upset or under the influence—your decisions might not be as sharp.

Check out our free guide for quick tips on staying intentional, spotting warning signs and getting support if you need it.

Talk about it

It’s easy to share wins, but what about the losses? Being real about both sides of sports betting can help you and your friends keep things in perspective.

Start honest conversations with people you trust. Talking about your experiences (the good and the not-so-good) can help you spot patterns, learn what’s working and hear how others are setting limits or dealing with challenges.

Here are a few questions to get the conversation going:

Does betting make watching sports more fun, or more stressful?
What kinds of sports do you usually bet on?
How easy (or hard) is it to actually make money?
Have you had any losses this year? How did that feel?
Do you think your relationship with betting is changing?

Sharing your story—and listening to others—can help you stay grounded and make smarter choices.

Seek support

Betting can go from fun to harmful, fast. It’s not just about losing money. Problem gambling can lead to stress, anxiety, depression, relationship issues and increased risk of suicide attempts.

Some people experience compulsive gambling, where the urge to keep betting takes over—even when it’s hurting their life or finances. This can look like chasing losses, draining savings, going into debt or even doing things like lying or stealing to keep betting.

If you’re worried about how gambling is affecting you, you’re not alone—and there’s help. Check out these free resources and support programs.

Collegiate Recovery Community (CUCRC)
The CUCRC provides community and support for students in recovery or seeking recovery from a wide range of behaviors, including gambling.

Counseling and Psychiatric Services (CAPS)
CAPS can help students explore their relationship with gambling and help you connect with support resources. Schedule a screening or stop by during a Let’s Talk session to meet with a provider.

National Problem Gambling Helpline
The National Problem Gambling Helpline is operated by the National Council on Problem Gambling (NCPG). They provide 24/7 phone, text and chat services to help connect individuals with local resources and support related to gambling concerns.

Gamtalk
Gamtalk is a free, anonymous, peer-based support network that helps individuals with problem gambling. They offer moderated group support chats online 24/7.

Gambling is prohibited in �鶹��Ѱ��Boulder residence halls. NCAA rules prohibit athletics staff and student-athletes from participating in any sports wagering activities on an NCAA sponsored sport, at any level.

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Squad goals: 4 ways to look out for each other

Emily Sampl — Tue, 10 Feb 2026 19:46:30 +0000

Squad goals: 4 ways to look out for each other Emily Sampl Tue, 02/10/2026 - 12:46

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College life is full of unforgettable experiences. Whether you’re celebrating something special, heading out to a concert or planning a night on the town, looking out for each other is what makes every moment memorable and safe. By sticking together and watching out for our herd, you can make sure fun times stay positive and everyone gets home safely.

Here’s your guide to keeping friends safe and making the most of every adventure.

1. Nail down your plans

Plan. Make sure everyone is on the same page about where you plan to go before, during and after. Communicate how you will take care of each other in case something happens.

Stick together. Make a commitment to stick together and agree on how you will meet back up if you get separated. This can decrease the chances that someone will have to rely on lesser-known friends or strangers to get home.

Check in with each other. It’s also important to establish a way to check in with each other throughout the day, night or weekend. Consider starting a group chat so you can communicate with each other in case someone needs help. Be sure to charge your phone so you can stay in touch with others.

Share your location. Finally, make sure everyone knows where you’re all going. Google and Apple Maps are a great way to make sure everyone ends up where they’re supposed to be. If you do get separated in a crowd, try sending a pin to the group with your location. You can also use features like “share my location.” Just remember to turn it off later if you want to stop sharing access. Finally, if plans change, make sure everyone knows and agrees on what you’re going to do.

2. Look out for each other

If people are drinking (or using other substances), make a commitment to watch out for each other. It can be helpful to set a limit before you go out, so your friends know when they may need to step in. In fact, 91% of students surveyed find it acceptable to let a friend know when they’ve had too much to drink.

Have fun and set limits that align with your own values, �鶹��Ѱ��Boulder’s Student Code of Conduct, and City and County of Boulder law. One thing to note: if you used alcohol or other substances before college, your usual tolerance might not hold up here. Your body gets used to familiar settings, but in a new environment like campus, the same amount can hit harder. Knowing that can help you stay safe and avoid unwanted effects. Similarly, if someone drinks too much, encourage a shift to water or help them get home.

3. Have an out

Create a code word, sign or text emoji that means ‘get me out of this situation!’ Proactively keep an eye out for questionable situations, especially if someone is intoxicated and may not be able to communicate their discomfort.

This can include things like someone pursuing someone in an unwanted or creepy way. Watch for people who hit on people who are too drunk, persuade others to drink, try to get a drunk person alone or away from their friends or are persistent about pursuing someone.

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 targeted because of their level of intoxication, or if a person has been intentionally drugged at a party. Remember that impaired or incapacitated people are usually unable to protect or advocate for themselves.

4. Get everyone home safely

Commit to not ditching someone if they have too much to drink or become unwilling to stick with the plan to stay together. Never leave a friend behind, especially with people they just met.

If you need a ride home, give �鶹��Ѱ��NightRide a try or use a paid service. �鶹��Ѱ��NightRide is a student-operated program that provides free night-time transportation for any �鶹��Ѱ��Boulder students, staff and faculty.

Knowing how to party smart can help keep you and your friends safe. Check out these tips to keep yourself and your friends safe if you plan to host or attend parties.

College life is packed with unforgettable adventures, but the best moments happen when you look out for others and stick together. Here’s your guide to making the most of every experience.

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Feeling sick? Here’s what to do

Kyra Raye Loch — Fri, 23 Jan 2026 00:01:01 +0000

Feeling sick? Here’s what to do Kyra Raye Loch Thu, 01/22/2026 - 17:01

Medical Services

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If you start feeling under the weather, taking quick action can help you recover faster and protect the people around you. Here are some simple steps to follow.

Stay home and rest

Give your body the time it needs to heal. Staying home also helps prevent spreading illness to friends, classmates and roommates.

To protect others while you recover:

Disinfect surfaces, especially if you live with others

Cough or sneeze into your elbow or a tissue

Open windows to increase airflow

Don’t share utensils, drinks or personal items

Wash your hands often for at least 20 seconds

Wear a mask if you’re worried about spreading respiratory illnesses

Let your instructors or supervisors know

If you need to miss class or work, send a quick message explaining you’re sick and won’t be able to attend. Mention any assignments due and offer to make up missed work when you’re better. Clear communication can help you stay on track.

If you expect to be out for more than a day or two, talk with your instructors about a plan. Students with temporary medical conditions (like extended illness or injury) can also reach out to Disability Services for support.

Monitor your symptoms

A lot of illnesses share symptoms like fever, fatigue, sore throat and headaches. A visit at Wardenburg Health Center or a local clinic can help you figure out what you may have. COVID and flu test kits are also available at the Apothecary Pharmacy on campus and most local pharmacies.

Most mild illnesses can be managed at home. Try:

Drinking plenty of water, tea or electrolyte beverages

Getting extra rest

Using cough drops, saltwater gargles or honey for a sore throat

Taking over‑the‑counter medicines for symptoms like nausea, fever or diarrhea

Need supplies?

Pick up free illness care items at Wardenburg’s Wellness Suite (third floor) or Village Center Wellness

Order a free Buff Box with cold‑care supplies to be delivered to your residence hall

Visit the Apothecary Pharmacy for test kits, over-the-counter medications and prescriptions

Seek care if needed

If you’re unsure of what to do or have questions, call your primary care provider or Wardenburg Health Center on campus at 303-492-5101. You can also schedule a same-day call back with a nurse through your MyCUHealth patient portal. Both of these options allow you talk with a nurse to discuss symptoms and treatment options, including whether you should take care of yourself at home or seek medical care.

For after-hours care, students can download the TimelyCare mobile app to access free, after-hours medical telehealth support. Create your account at timelycare.com/cuboulder to get started. For other after-hours support, you can visit a local urgent care facility.

Call 911 or go to the emergency room right away if you have:

Trouble breathing

Chest pain or pressure

Sudden confusion

Trouble staying awake

Blue or gray lips, face or skin

If you’re unsure whether your symptoms are serious, call your medical provider for guidance.

Tips to stay healthy

Being informed and making simple changes to your routine can make a big difference in keeping you and your friends healthy throughout the semester. Take precautions this season by following these tips.

Learn more: How to prepare for cold and flu season

If you start feeling under the weather, taking quick action can help you recover faster and protect the people around you. Here are some simple steps to follow.

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Tips to avoid burnout and stay energized

Kyra Raye Loch — Wed, 21 Jan 2026 01:02:06 +0000

Tips to avoid burnout and stay energized Kyra Raye Loch Tue, 01/20/2026 - 18:02

Counseling & Psychiatric Services

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Mid-semester is a great time to check in with yourself and make sure you’re building habits that keep you feeling balanced and motivated. College life is full of opportunities—but it can get busy fast. Taking steps now can help you stay on track, avoid burnout and finish strong.

What is burnout?

Burnout happens when stress becomes overwhelming and constant. It can look like:

Feeling mentally and/or physically exhausted

Avoiding responsibilities or procrastinating

Losing motivation or interest in classes

Trouble focusing or missing deadlines

Feeling isolated, anxious, or irritable

Changes in sleep, appetite, or substance use

You don’t need to experience all of these to be burned out—just pay attention to what might feel off for you.

How to stay ahead of burnout

Taking small steps now can help you feel more balanced and prevent stress from piling up later. Here are some practical ways to keep burnout at bay:

Give yourself (and others) grace

Stress is normal, but too much unmanaged stress can lead to burnout. Many students feel pressure from academics, relationships and life outside school. Remember: you’re human and it’s normal to struggle at times. Be kind to yourself—acknowledge your effort, even when things feel tough.

Stress and burnout aren’t something you have to handle alone. Lean on friends, classmates or campus resources for support. Chances are, others are feeling similar stress, and sharing your experiences can help you feel less isolated and more connected.

Check your expectations

Ask yourself:

Are my goals or standards realistic?

Where do these expectations come from?

What does “good enough” look like for me?

Adjusting expectations can reduce pressure and help you focus on what matters most.

Control what you can

You may not be able to move deadlines, but you can choose:

How you schedule your time

When you rest

Who you spend time with

When you ask for help

Once you’ve focused on what’s within your control, the next step is deciding where to put your energy.

Prioritize and recharge

Not everything deserves equal energy—and you can’t run on empty. Decide what’s most important and let go of what isn’t. Then, give yourself permission to take breaks. Stepping away helps you recharge and stay motivated. Try:

A full night’s sleep

A hobby you love

Hanging out with friends

Reset when needed

If stress starts creeping in, act early. Small changes—like adjusting your schedule or reaching out for support—can make a big difference.

Find support

You don’t have to navigate stress or burnout alone—campus resources are here for you. And reaching out for help is a sign of strength, not weakness.

Peer Wellness Coaching: Connect with trained student coaches who understand what you’re going through. They can help with time management, stress reduction, sleep habits and more.

Counseling & Psychiatric Services (CAPS): If you’re feeling anxious, overwhelmed or just need someone to talk to, CAPS offers drop-in hours, workshops and counseling support.

Taking advantage of these resources can make a big difference in your well-being and academic success.

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Struggling to make friends? You’re not alone

Kyra Raye Loch — Thu, 15 Jan 2026 21:02:35 +0000

Struggling to make friends? You’re not alone Kyra Raye Loch Thu, 01/15/2026 - 14:02

Health Promotion

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Making friends in college can sometimes feel more challenging than it did when you were younger—and that’s okay. Here are some practical tips to help you connect with others.

Manage your feelings

If you struggle with anxious thoughts when meeting new people, try these quick strategies before social situations:

Labeling: Acknowledge your thoughts when they appear. For example, say to yourself, “I’m having the thought that this person may not like me.” It reminds you that thoughts aren’t facts.

Affirm yourself: Try, “I can’t control how others feel about me, and that’s okay.”

Relax your body: Tense and release each muscle group from head to toe.

Breathe it out: Inhale for four seconds, exhale for seven. Add a sigh to release tension.

Start small

Putting yourself out there can feel intimidating. Begin with low-pressure steps:

Sit next to someone in class and make small talk.

Invite someone for coffee or a walk after class.

Attend smaller events like fitness classes or DIY Nights—they can be less overwhelming than big crowds.

Join a student organization and get to know others with similar interests.

Build different types of connections

Friendships don’t all have to look one way— stay open to different types of relationships with people:

A study buddy

Someone to grab meals with

A workout partner

A group to hang out with

Someone you can talk to openly

Not everyone will become your best friend, and that’s okay. A mix of connections can make your social life feel fuller.

Be present

Phones can be a quick escape during a few moments of free time, but they can also block real-life connections. Being present helps you notice cues, share authentic moments and build trust.

Keep your phone in your bag before class.

Use pauses (in line, on the bus) to chat with someone nearby.

When hanging out with others, encourage everyone to put their phones away.

Just being real and present, even for a few minutes, can help you start real friendships and make connections that last.

Find support

Support is available—�鶹��Ѱ��Boulder provides resources to help you connect and thrive:

Peer Wellness Coaching: Connect with trained fellow students who understand the challenges of college life. Peer Wellness Coaches offer a supportive, judgment-free space to talk through stress, set goals and build personalized strategies for making friends and finding your community.

Student engagement: Getting involved in student programs, events and organizations gives you countless opportunities to meet new people who share your passions, hobbies or academic goals. Whether you join a club, attend themed social gatherings or volunteer, these activities make starting conversations easier and provide common ground.

Counseling & Psychiatric Services (CAPS): CAPS offers professional support for students through individual counseling, group therapy, workshops and skill-building sessions. CAPS can help you develop effective coping strategies, boost your confidence in social situations and learn tools for forming meaningful connections.

Bottom line: Making friends takes time. Keep showing up, stay open and remember—you’re not the only one looking for connection.

Making friends in college can sometimes feel more challenging than it did when you were younger—and that’s okay. Here are some practical tips to help you connect with others.

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5 essential behaviors of supportive relationships

Kyra Raye Loch — Wed, 07 Jan 2026 16:34:19 +0000

5 essential behaviors of supportive relationships Kyra Raye Loch Wed, 01/07/2026 - 09:34

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College is a time for new experiences, friendships, roommates and maybe even romantic relationships. No matter your social journey, building relationships that are supportive is a key to well-being.

Here’s what matters most for building strong connections with others in college.

1. Communication

Open, honest conversations can make us feel vulnerable, but they are essential for genuine connection. Open communication allows us to feel understood and is important for building empathy and compassion for ourselves and others.

It can take time to build trust in a relationship. One person might keep their feelings to themselves because they're unsure how the other person will react or what they’ll think. In a new relationship, it’s normal to need some time—and teamwork—to figure out the best ways to open up with each other.

In addition to trust building, we can use communication to share our limits with others. When we talk about what we want and are willing to do, in any given relationship, and we hear what the other person's limits are as well—then we have a better foundation for strong, supportive connections.

2. Listening

Feeling heard is one of the most important parts of communication. People need to feel comfortable bringing up issues, sharing their thoughts and listening to each other. Even though some conversations might be tough, everyone deserves to be listened to, respected and taken seriously.

It’s important for people to make space for each other and keep the lines of communication open. If someone consistently disrespects, ignores or puts down others, that’s not okay. This can happen when one persons’ ideas or emotions are disregarded. If you or someone you know is experiencing these kinds of behaviors, the Office of Victim Assistance (OVA) offers free, confidential support for students, staff and faculty.

3. Disagreements

Disagreements and conflict are a normal part of any relationship. Sometimes, conflict actually highlights areas where something could improve in a relationship. Avoiding or ignoring disagreements can lead to more stress or unmet needs, which can make way for resentments to build. It’s better to address things that are bothering us or if a problem keeps repeating. How we handle conflict usually matters more than the disagreement itself.

When people don’t see eye to eye, talking things out with respect and listening to try and understand the other person rather than focusing on what to say next is helpful. We can’t always expect others to automatically understand our perspective—it takes care and effort on all sides. Building skills for talking through disagreements is something that is challenging for everyone. Using “I” statements, like “I feel worried when…” instead of “You make me…,” can make conversations less confrontational and keep emotions from escalating. Learn more about active listening and “I” statements from Student Conduct & Conflict Resolution.

Sometimes, conflict can get out of hand or even feel intimidating. If someone is worried that disagreements will lead to anger, abuse or violence—or if they are being put down or belittled in a relationship—know that they can reach out for help. OVA offers confidential support and resources for students, staff and faculty who are experiencing concerning or harmful behaviors in relationships.

4. Trust

Trust is the foundation of any relationship. It means that our actions line up with what we say we will do, and people feel comfortable spending time with other friends, joining clubs or hanging out with classmates.

Things can get concerning if one person is always jealous when a friend or partner talks to or hangs out with other people. Remember, having a variety of friendships and support networks is important—whether that’s friends, mentors or family. Building and maintaining these connections helps people feel supported and balanced.

If someone tries to make people feel guilty for having other friends, accuses them of not being loyal or tries to control who they talk to, those behaviors undermine a supportive relationship. This kind of behavior can leave someone feeling isolated or even anxious and depressed. If you or someone you know is ever in a relationship with these dynamics, OVA is here to offer free, confidential support and resources for those who want help navigating unsupportive or controlling behaviors in a relationship.

5. Intimacy

A romantic or intimate relationship means people are working towards building a relationship where everyone feels some sense of comfort setting boundaries and talking openly about their emotional and physical needs—whatever that looks like for them.

Feeling able to share what we want (and don’t want), and what feels right or wrong for us is essential. Understanding others’ needs and values requires ongoing communication. If you are in a romantic or sexual relationship and want some guidance on boundary setting and communication, check out the free Sex Ed Workbook. It’s designed to help people think through what they want from intimate relationships, what they believe about sex and how to talk about values, boundaries and behaviors with a partner, friends or a doctor.

If people feel too embarrassed or afraid to share their feelings because they think a partner won’t listen or care, intimacy can start to feel stressful instead of enjoyable. And if someone’s needs are ignored or they feel pressured into doing things they don’t want to do, those are signs of unsupportive or abusive behavior. Remember, OVA is here to offer free and confidential support and resources.

Find support

If you or someone you know is currently experiencing hurtful or abusive behaviors in a relationship, there are resources that can help.

Campus resources

Office of Victim Assistance (OVA): OVA provides free and confidential trauma-specific counseling, advocacy and support for students, staff and faculty around various traumatic experiences, including intimate partner abuse and domestic violence. Call 303-492-8855 (24/7) to talk to an advocacy counselor. You can also browse more information related to intimate partner abuse on their website.

Counseling and Psychiatric Services (CAPS): CAPS works with students to address a variety of mental health concerns, including navigating relationships. They also offer a variety of process and skill-based therapy groups to help students explore a variety of topics, speak on their experiences and receive group support. These groups emphasize relationships, interpersonal skills and connection.

Don’t Ignore It: This online resource can help students, staff, faculty and community members navigate reporting options and get help for themselves or others. If it feels wrong, it probably is. Don't ignore it.

Community resources

The Safehouse Progressive Alliance for Nonviolence (SPAN): SPAN provides a number of services to the Boulder community, including a 24/7 crisis line, shelter, counseling, legal advocacy, housing and transitional services and anti-violence education.

Violence Free Colorado: This organization can provide information on shelters and 24/7 hotlines throughout Colorado. They also provide other information related to intimate partner abuse and domestic violence specific to Colorado.

The National Domestic Violence Hotline: This hotline is available 24/7 and offers support in more than 200 languages at 1-800-799-7233. You can also chat with someone through their website. All phone calls and chats are confidential.

The Trevor Project: The Trevor Project provides crisis intervention and suicide prevention services to LGBTQ+ communities. Access 24/7 support by calling 1-866-488-7386. Support is also available through online chat and texting.

College is a time for new experiences, friendships, roommates and maybe even romantic relationships. No matter your social journey, building relationships that are supportive is a key to well-being. Here’s what matters most for building strong connections with others in college.

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5 essential behaviors of supportive relationships

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