De-stressing and letting loose with friends can be fun. However, it’s also important to keep your group together and ensure everyone makes it home safely. Here are some ways you can look out for your friends this weekend.

1. Nail down your plans

Who’s in your group? Identify who you want to go out with, and make sure everyone is on the same page in terms of what parties you want to attend or houses you want to go to. It’s usually best to choose a group of friends that you know will take care of you even if you’ve had too much to drink. 

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 in your group 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 night. Save each other’s cell phone numbers and consider starting a group chat, so you can communicate with each other in case someone needs help. You may also want to make sure that everyone has their sound on, so they don’t miss any important notifications from the group.

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, try using the “share my location” feature with the group, so they can find you and regroup. If plans change, make sure everyone knows and is in agreement.

2. Keep each other accountable

If you’re planning to drink (or use substances), make a commitment to watch out for each other and keep each other accountable. 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 find it acceptable to let a friend know when they’ve had too much to drink.

You may also want to make an agreement with your group about discouraging each other from doing embarrassing or dangerous things at parties. For instance, if someone wants to ‘table smash’ you may want to pull them aside to share your concerns or pull them into a different activity. Similarly, if someone has drunk too much, it’s likely time to switch out their drinks for water or help them get home.

3. Know your out

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

This can include things like someone pursuing one of your friends in an unwanted or predatory way. Watch for people who hit on the drunkest person at a party, encourage others to drink, try to get a drunk person alone or away from their friends or are persistent about pursuing someone sexually.

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 home safe

Make sure everyone gets home safely. 

Commit to not ditching someone if they have too much to drink or become unwilling to stick with your plans to stay together. Consider whether someone offering to walk a person home or look after someone who has had too much to drink is trustworthy and being helpful or is potentially looking for access to someone who is vulnerable.

Never leave someone behind with casual friends, people you just met or don’t know very well, especially when someone has been drinking or using other substances.

Resources

NightRide

Looking for a ride home? Give ��������Ƶ NightRide a try! This student-operated program provides free night-time transportation for all ��������Ƶ Boulder students, staff and faculty. 

Free naloxone

Naloxone is an FDA-approved nasal spray that can be used to temporarily reverse opioid overdoses. Students can pick up naloxone for free on the third floor of Wardenburg Health Center.

Safer Night Out Buff Box

Students living in residence halls can order a free Buff Box full of safer night out supplies, including naloxone, fentanyl test strips, hydration packs and more.

Office of Victim Assistance (OVA)

OVA provides free, confidential counseling, advocacy, information and referrals for students, staff and faculty. They specialize in addressing current, past, experienced and witnessed traumatic events, including sexual assault, violence, crime and more.

Off

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 ��������Ƶ 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 
��������Ƶ 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: 

• First-generation students
• Commuter students
• Transfer students
• LGBTQ+ students
• Recovery community 

Off

Whether it’s your first year or your last, feeling lonely or homesick can affect anyone.  

Here are a few strategies you can use to feel more connected on campus. 

1. Keep a hopeful outlook

While it may not be obvious, many students feel homesick or lonely. Remind yourself that it’s okay to experience these feelings, especially after you've said goodbye to your friends, family, home or routine. 

It’s also important to keep in mind that these feelings are temporary. Chances are that whatever you're feeling will lessen over time as you branch out and adjust to new routines. 

Here are some tips for staying hopeful: 

• Set small, achievable goals, like attending one campus event or talking to someone new each week.
• Remind yourself of the reasons you chose to attend ��������Ƶ and the opportunities that lie ahead.
• Allow yourself to feel your feelings when they arise and allow yourself to move on to other things. If you are feeling overwhelmed by your feelings, take a break and distract yourself by calling a friend, reading a book, or listening to music.
• Remind yourself that homesickness can be a sign that you have loving relationships with others, which is something to be grateful for. 

2. Stay in touch

It’s important to keep in touch with your friends and family back home, no matter how you’re feeling. Making an effort to regularly check in and catch up can help you feel more connected with your loved ones, which can help ease feelings of homesickness and loneliness.   

If you’re struggling, reach out to someone you trust and talk through it. Leaning on people you love can help remind you that you’re not alone and that you have people you can rely on in tough times. Having a solid support system back home is important, but it also shouldn’t impede you from creating new connections. 

Here are some ways to stay connected: 

• Schedule regular calls or video chats with friends or families.
• Exchange letters with one another. After all, who doesn’t like receiving something in the mail?
• Stay connected over social by sharing your experiences (or continuing to exchange memes).
• Create a group chat to keep everyone in the loop and provide collective support. 

3. Establish a routine

Living independently, navigating a new place, taking on more responsibilities and juggling a demanding class schedule may require you to adjust your normal routine. In fact, creating a routine, no matter how small it may be, can help ease feelings of anxiety and make life more predictable. Just remember that you may need to be flexible and make changes from semester to semester depending on what you have going on. 

Here are some easy ways to add routine to your days:  

• Take the same route to and from your classes during the semester.
• Meet up with friends, classmates or hallmates to eat around the same time.
• Plan out your time for classes, studying and socializing.
• Find a study spot on campus that helps you focus.
• Establish a consistent laundry or cleaning schedule for your space. 

4. Put yourself out there (even if it’s hard)

Making friends as an adult may seem harder than it used to be when you were younger. It can feel intimidating to be vulnerable and put yourself out there. These feelings are normal.  However, it's important to remember that if you're struggling to make friends or find ‘your people' here on campus, you're not alone. 

Here are a few ways you can work to put yourself out there:  

• Avoid relying on one person to ‘have it all.’
• Stay open to making different friends for different reasons (e.g., someone who is good to study with may not be the same person who would make a good confidant).
• Get together as a group if you’re nervous about hanging out with someone one-on-one.
• Become a regular at events or campus activities.
• Sit near the same people in your classes and join study groups.
• Remind yourself that some students may be struggling to find connections, so do your best to be inclusive and invite others to tag along.  

5. Connect with resources

If you’re struggling to connect with others, feel lonely or need some extra help, try connecting with support resources on campus. 

Student events: Each semester, Student Affairs hosts hundreds of events, workshops and other opportunities to get involved. Check out upcoming opportunities to meet other Buffs and have fun on campus.

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

Beyond Campus Buffs: Do you commute to ��������Ƶ or live off campus? Get involved with the Beyond Campus Buffs Program to meet other students, access the Commuter Lounge and more.  

Peer Wellness Coaching: Meet with a trained student to explore ways to make friends on campus, set goals, create routines and make the most of your time at ��������Ƶ Boulder. 

Center for Student Involvement: Check out a variety of ways to get involved, including student organizations, leadership and volunteer opportunities, events and more.

First-Generation Students Program: Join a community of first-gen students to socialize, learn about campus resources, find support and more.

Pride Office: The Pride Office supports LGBTQ+ students through community events, social spaces, resources and more. 

Residence halls on campus host events to help students meet their hallmates. Check with your RA to learn about upcoming events.

Campus jobs: Build your resume, learn valuable leadership skills and meet new people by applying for a job on campus!

Recreation Services: The Rec Centers on campus are a great way to meet people, practice hobbies, stay active and try new things. They offer something for everyone from outdoor trips and fitness classes to team sports and free events.

Counseling and Psychiatric Services (CAPS): CAPS offers confidential, on-campus mental health and psychiatric services for a variety of concerns such as academics, anxiety, depression, relationships, substance use and more. 

Off

During your time at ��������Ƶ, you may find yourself at social events or parties that have alcohol or other substances. This guide offers practical tips and advice to help you navigate parties and stay safe.  

1. Choose your own adventure 

It's easy to assume that everyone drinks in college. However, it’s important to know that this stereotype doesn’t hold true. You know better than anyone what fun means to you. That’s why it’s important for you to actively choose to have the experience that you want. 

If you choose not to drink or use substances, that’s okay. This doesn’t mean you have to miss out on social events or parties either. In fact, 96% of surveyed ��������Ƶ Boulder students support not drinking at parties.

2. Set limits 

Limits aren’t just about how many drinks you have or substances you use. They can include a variety of strategies that can help you have wanted experiences and avoid unwanted experiences. Here are a few examples of limits you may set for yourself: 

•  Social circle: Alcohol or other drug use can make anyone more vulnerable to unwanted experiences. If you’re invited out, be thoughtful about who you choose to surround yourself with. Choose people you trust and who will look out for you. Try to make a plan before you go out together. For instance, you may want to ensure everyone is on the same page about sticking together or helping each other get home safely. This can be particularly important if you are new to campus and haven’t formed close relationships yet. 
• Types of parties: What kinds of parties do you want to attend? In some cases, you may not be willing to go to large gatherings or participate in ‘party-hopping.’ Let your group know if you aren’t comfortable or want to find a different party to go to. 
• Party duration: Knowing when it’s time to leave can help ensure that you maintain control over your night. If you’re ready to go, check in with your group and identify resources to ensure everyone makes it home safely and nobody gets left behind.  
• Frequency: Parties are common, especially on the weekends. Setting limits around how often you drink, use substances or attend parties can help ensure that you avoid burnout and potential impacts in other areas of your life, like academic performance, extracurriculars and relationships. Consider limiting the number of events you attend each week or month. 
• Amount consumed: This is one of the most common limits people set for themselves. Keep in mind that substances affect everyone differently and knowing your limit is a learning process. Your limit may look different from those around you, and that’s okay. If you’re not sure what your limit is, start small. For instance, you can take a break between drinks to see how they make you feel before having more. Consider enlisting a friend to help you stick to a limit that works for you. 

3. Master the art of saying “I'm good, thanks” 

Whether you’re trying to avoid peer pressure or leave a party, it’s important to have some strategies under your belt. Consider potential exit strategies before you go out so you’re better prepared to use them. Here are some examples you can use: 

Remember that your friends should always respect your decisions to slow down, stop or leave. If you’re feeling pressured by members of your group, consider seeking out another person you know to help you out of the situation.   

4. Stick to one substance at a time 

Using more than one substance at a time, including alcohol, medication or other drugs, can increase your risk of experiencing an overdose. The interactions between substances are often unpredictable and may impact you more than others. That’s why it’s important to stick to one substance at a time.  

5. Be prepared for emergencies 

Sometimes things can go badly or take an unexpected turn. This can include a person experiencing alcohol poisoning or an accidental overdose at a party. Knowing how to respond and get the person help can save their life.      

If an emergency situation unfolds, here’s what you can do:  

Important policies to know

��������Ƶ Boulder Amnesty Policy 

Calling for help in an alcohol- or drug-related emergency means neither the person who calls for help nor the person who needs help will be subject to formal disciplinary sanctions by the university (i.e., probation, suspension, expulsion).  

To be covered by the Amnesty Policy, a student must:   

• Call for help (911 or university staff).  
• Stay with the individual until help arrives.  
• Cooperate with staff and emergency responders.

A person is immune from criminal prosecution for an offense when they report, in good faith, an emergency drug or alcohol overdose to a law enforcement officer, the 911 system or a medical provider.   

This same immunity applies to persons who remain at the scene of the event until a law enforcement officer, or an emergency medical responder arrives, or if the person remains at the facilities of the medical provider until a law enforcement officer, emergency medical responder or medical provider arrives. The immunity described above also extends to the person who suffered the emergency drug or alcohol overdose event. 

6. Look out for others 

The reality is that most sexual assaults are carried out by friends, acquaintances, partners, exes or by a person someone has met online or at a party. Pushing substances onto someone or pursuing someone who is intoxicated can be a common tactic for committing sexual assault.  

If you’re at a party or out with friends, it’s important to keep an eye out for sketchy situations that may indicate that someone is trying to take advantage of another person through the use of alcohol or other drugs.  

Watch out for someone who is:  

• Coercing or pressuring someone to consume more alcohol or drugs than they are comfortable with.  
• Initiating sexual contact with someone because they are intoxicated and less likely to resist.  
• Isolating someone who has had too much to drink or is having a negative drug experience.  
• Not telling someone what is in their drink or the type of dosage of drug they are ingesting.  

If you notice these signs, be prepared to intervene or interrupt, even if you aren’t sure you're reading the situation correctly. You may need to help reconnect them with trusted friends or enlist others to help ensure they can get home safely.  

Learn more about drug-facilitated sexual assault 

7. Have fun 

College can be a stressful time, and it’s important to take time to have some fun. Practicing these strategies can help you stay safe and enjoy your night out.  

Resources 

If you're looking to explore your relationship with substances, explore the impacts of alcohol and sex, register an upcoming party or connect with a recovery community, ��������Ƶ Boulder has resources that can help.  

Off

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

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

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

If you’re having trouble sleeping

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

   Curb your caffeine.

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

   Stay active earlier in the day.

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

   Turn off your screens.

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

   Optimize your sleep environment.

Did you know that your room can impact your sleep? 

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

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

   Avoid lying awake.

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

If you’re sleeping more than usual

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

   Look for patterns.

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

   Practice consistency.

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

   Moderate caffeine and alcohol.

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

   Don’t deprive yourself.

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

If you’re still experiencing sleep issues

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

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

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

Off

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. 

Academics

• 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? ��������Ƶ 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 ��������Ƶ 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. 

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 (��������ƵCRC)

The ��������ƵCRC 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 ��������Ƶ 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

��������Ƶ 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 ��������Ƶ 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

��������Ƶ 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 (��������ƵCRC)

The ��������ƵCRC 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 ��������Ƶ students. 

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 ��������Ƶ 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. 

Off

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

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

1. Talk through expectations ahead of time

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

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

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

2. Get into a routine

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

Here are a few ways to get started:

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

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

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

3. Navigate tough conversations

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

Here are some tips to keep in mind: 

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

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

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

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

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

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

4. Reflect and look forward 

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

Want to make it extra fun this year?   

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

5. Reach out for support

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

Counseling and Psychiatric Services (CAPS)

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

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

*Hours may vary over break.

AcademicLiveCare

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

*This program is free regardless of your insurance plan.  

WellTrack

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

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

*Hours may vary over break.

Follow on social for more tips, events and activities. 

Off

While your phone may automatically update for the end of daylight saving time, our bodies aren’t always as quick to adapt. Here are six tips to help you fall back into standard time this weekend on Sunday, Nov. 3 at 2 a.m.  

1. Update your clocks in advance

While most smartphones and computers update the time automatically, there are a number of clocks that you’ll need to change manually. Consider updating the clocks in your home, including those on your microwave, oven and car, before you go to bed on Saturday. In the morning, you’ll be relieved to know all of your clocks have the correct time.  

2. Refresh your nighttime routine

Try to incorporate relaxing activities into a nightly routine that you can enjoy every night before bed. This can help signal to your brain that it’s time to start winding down for the day. For instance, you can take a shower or bath, sip on a cup of Sleepytime tea, read a book (not on a screen) or listen to a meditation. These types of activities will help your mind and body settle down for a good night’s sleep.

3. Stick to a consistent sleep schedule

It can be tempting to stay up late or change your routine now that you have an extra hour in the day. However, disruptions to sleep can affect our mood, energy levels, concentration and overall health. The closer you stick to your normal routine of getting between seven and nine hours of sleep each night, the faster your body will adjust to the time change. 

4. Limit your screen time

Our phone and computer screens emit high levels of blue light, which can negatively impact sleep. Blue light affects your circadian rhythm and melatonin (sleep) hormone levels, tricking your brain into thinking it is still daytime. While blue light glasses have become increasingly popular to combat these effects, there is limited research on their effectiveness. Instead, try to limit your screen time before bed or use apps that filter out or block blue light to help you get a better night’s sleep. Many devices allow you to set a timer, so your screen automatically reduces the amount of blue light at night and returns to normal in the morning. Here are a few you can try: 

5. Avoid caffeine, alcohol and snacks before bed

Caffeine stimulates your nervous system and may prevent your body from relaxing naturally at night. Alcohol and food can also impact your sleep by disrupting your sleep hormones. Help your body relax and prepare for sleep by avoiding caffeine, alcohol and snacks later in the evening. If you are feeling hungry, keep your snacks small and light. 

6. Take a cat nap if needed

If you’re feeling the effects of returning to standard time, it’s okay to take a quick cat nap during the day. Just be sure to limit your naps to 20–30 minutes. Longer naps can disrupt your normal sleep patterns and leave you feeling more tired overall.

Resources for better sleep

Free wellness supplies

Students living in residence halls can order free Buff Boxes to get wellness supplies delivered to the front desk of their hall, including materials to help with stress and sleep

All students can pick up free supplies in the Figueroa Family Wellness Suite on the third floor of Wardenburg Health Center.  

Feel Good Friday

Counseling and Psychiatric Services (CAPS) offers a free, weekly meditation online and in person at the ��������Ƶ Art Museum. This guided meditation can help undo stress, soothe your nervous system and help you feel more relaxed throughout the day. Meditations are available on Fridays from 12:15 to 12:45 p.m. 

Nap pods

Stop by one of the Relaxation Stations at the Rec Center, Norlin Library or Wardenburg Health Center. Each station includes 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 pods are free for all ��������Ƶ Boulder students, staff and faculty.   

Off

Social media can be a great tool for connecting with friends and extended family. However, it can also be hard to disconnect from things we may rather not see, like traumatic events, natural disasters, politics and more. While it’s convenient to check every notification and read every headline at our fingertips, it’s probably not the best strategy to care for our mental health.  

Here are four things you can do if you’re feeling overwhelmed by social media or current events. 

1. Set a time limit

Allow yourself to take a break from social media and the news. Limiting how much time you spend on social platforms and news sites can help you manage feelings of stress and anxiety. It can also help free up some of your time, so you can focus more of your energy on activities and hobbies that help you feel actively engaged (rather than passive consumption). 

One way to decrease your time on social media is to designate phone-free spaces. For instance, you may decide that areas designated for studying or working are phone-free zones. This could include your dining table, office, desk or other study and workspaces. By keeping your phone out of reach, you may find that you’re able to focus more on class or work tasks more easily.  

Connecting with friends is another great way to take a break from online updates by focusing on the people you’re with. Spending meaningful time offline can help you disconnect from your feeds and reconnect with loved ones in your life. Try to keep in mind how you use your phone when spending time with others. For instance, you may want to silence your phone or put it in your bag if you’re meeting a friend for coffee, so you can avoid getting distracted.  

2. Set boundaries

We all have different expectations for how we interact with people and how we want them to interact with us. Boundaries are a helpful tool to give us agency over our physical safety, communication, emotions, energy and time. They can also help us live by our values and determine what is and isn’t okay. 

Setting boundaries online may look different for everyone. That’s why it’s important to create boundaries that reflect your personal values and protect your well-being. Here are a few examples of boundaries you can set for yourself and others on social: 

• Give yourself permission to not read the news. Remember that posts will still be there tomorrow, so you won’t miss out on anything by skipping the news cycle for a day or two. You can always go back to read it if it was something really important or that you need to see. It may also be helpful to seek out short-form news outlets from credible sources, such as 15- or 30-minute podcasts or daily written summaries, to set natural limits on how you engage with the news. 

• Avoid arguments and trolls. Arguments made through comments or messages online are unlikely to change anyone’s opinion, especially if the other person is committed to engaging with people in a rude, disrespectful or hostile way. It’s also important to keep in mind that some people post comments just to rile others up. That’s why it may be best to not engage. If you do find yourself stuck in a loop of comments, know that it’s okay to let someone have the last word to spare your mental energy. 

• Practice enforcing limits. When traumatic events happen, it’s common for people to ask questions or request updates that may feel invasive or triggering. If this happens to you, give yourself permission to say no or walk away from situations that make you feel uncomfortable or unsafe. You can also ask to change the topic of conversation away from current events or other topics that negatively impact your emotional health.  

Remember that we can’t control what other people do, but we can control how we respond to it. Boundaries are just one of the many ways to do this. 

3. Focus on things within your control

Just like we can’t control what other people say or do online, we can’t control what the news chooses to report on. If we get too absorbed by the news, we may start to feel overwhelmed. When we engage with news in this way, we may also lose our sense of control. 

If you find yourself feeling overwhelmed by news stories, updates, details or outcomes, it may be time to take a step back and refocus your attention on things that are within your control. Sometimes it can be helpful to create a list. Here are a few examples of things that you can directly control: 

• What time you go to bed and wake up

• How you spend your free time (hobbies, interests, etc.)

• Daily activities like spending time outside, eating regularly, staying active, etc.

• How much time you spend on social platforms

• Notification and privacy settings

• What accounts you actively follow

• What posts and stories you read

• How you use your own social media accounts 

Instead of focusing on what is outside of your control, focus more of your time and energy on the things in your life that you have a say in. 

4. Mute or unfollow

It’s important to remember that you have the power to control what appears on our feeds. If your social platforms feel hostile, overwhelming or are negatively impacting your mental health, it may be time to turn off notifications, mute or unfollow.  

Muting can be a great tool to hide disturbing posts or rescue yourself from heated debates and discussions. If you don’t have a close relationship with someone, unfriending or blocking them can also be good options. This will remove them from your view entirely and stop any notifications about their posts, comments and messages. Remember that muting and unfollowing don’t have to be permanent. You can always refollow or unmute people in the future as things change. 

Campus resources

If you or someone you know needs mental health support, there are resources on campus that can help. 

Counseling and Psychiatric Services (CAPS)

*For students

Counseling and Psychiatric Services (CAPS) provides mental health support for all ��������Ƶ Boulder students, including mental health screenings, brief individual therapy, group therapy, workshops, crisis support and more. 

CAPS workshops

*For students

Join CAPS for free weekly workshops to develop coping skills that can help you manage stress, anxiety and distressing emotions. These in-person and virtual workshops allow you to work through modules and interact with a CAPS counselor directly to ask questions or get more information. Workshops are open to all students. 

Let’s Talk

*For students

Let’s Talk CAPS counselors are here to help students navigate specific issues and connect with services and resources on campus. Let’s Talk is a great way to explore issues related to anxiety, depression, relationships, academics, finances and more. Sessions are available in person and virtually through telehealth. 

Faculty and Staff Assistance Program (FSAP)

*For staff and faculty

The Faculty and Staff Assistance Program (FSAP) provides free mental health services for all ��������Ƶ Boulder staff and faculty, including brief counseling, community referrals, workshops and support groups. Virtual and in-person drop-in hours are available. 

Office of Victim Assistance (OVA)

*For students, staff and faculty

The Office of Victim Assistance (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 and/or witnessed a traumatic, disturbing or life-disruptive event. They are familiar with a wide range of topics, including sexual assault and harassment, discrimination, microaggressions, identity-based trauma, abuse, intimate partner abuse, stalking, crime, grief and more.  

*For staff and faculty

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

WellTrack

*For students, staff and faculty

Health and Wellness Services offers a mental health app for students, staff and faculty! Download WellTrack to track your mood, practice skills and complete modules. 

WellTrack is available on the App Store and Google Play. Sign in with your IdentiKey for free access. 

AcademicLiveCare (ALC)

*For students, staff and faculty

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

Peer Wellness Coaching

*For students 

Peer wellness coaches are trained Buffs who can help students navigate a variety of concerns, including social media use, time management, relationships, self-care and more. 

Off

Whether you’re graduating or simply enjoying the end of a long school year, here are some tips you can use to plan your ideal celebration.  

1. Make it your own

If you plan to attend graduation or end-of-year parties, try to be selective. Focus on celebrations that allow you to spend time with people you really care about and want to celebrate with. If you choose not to attend parties, that’s okay too.   

Here are some ideas for how to make it your own: 

• Make plans to eat out at your favorite local restaurant with a close group of friends or family (brunch, anyone?). 
• Get a small group together to enjoy a day at the park with lawn games and food or cake. 
• Plan a small getaway, road trip or camping trip with friends or family (you can rent equipment from the Rec Center). 
• Visit your favorite spots in Boulder, especially if you’ll be leaving for the summer or starting a new job soon. 
• Recreate memories with friends on campus and around town. 

2. Think small

It’s easy to get swept up into large events, especially if you’re graduating alongside more than 6,000 other students. However, it’s important to be mindful of who you really want to celebrate your accomplishments with this year. 

3. Come up with a game plan

The end of the semester can be a hectic time. That’s why it’s important to make a game plan before heading out to celebrate.  

Here are some tips you can use to stay together and stay safe: 

• Pick the right people. Take some time to identify who you want to go out with, including family and friends. If you plan to drink or use other substances, be sure to choose a friend group that will take care of you, even if you’ve had too much to drink. 
• Stick to the plan. Make sure everyone is on the same page about how you want to celebrate, where you want to go and what parties or celebrations you want to attend. Once you have a plan, stick to it. If things change, be sure to talk with your group so you can all come up with a new plan together.  
• Keep in contact. Create a group chat so you can keep in touch with each other, even if you split up at a party. Make sure to keep your sound on, so you don’t miss any notifications from the group. If you end up in different areas, try sending the address or sharing a location pin with the group so they know where to find you. 
• Watch out for each other. If you or your friends plan to drink or use substances, keep each other accountable. Encourage everyone to set a limit before you go out and stick to it. If you notice a friend has gone beyond their limit, encourage them to drink water, have a snack or join you for a non-drinking activity. You may also need to take them home early.  
• Stay hydrated. Hot weather and alcohol aren’t always a good mix, because you’re more likely to get dehydrated. Try alternating between alcoholic and non-alcoholic beverages, especially if you’re celebrating outside in the heat. Don’t forget to encourage your friends to do the same. 
• Get home safe. Make sure you don’t ditch anyone at a party or celebration, even if they’re being difficult or unwilling to stick to the plan. Never leave someone alone with casual friends, people you just met or those you don’t know well. Instead, commit to going home together and using safe options like ��������Ƶ NightRide or rideshare programs.

4. Call for help

If you or your friends decide to drink or use other substances during celebrations or parties, be sure to watch out for signs of alcohol poisoning and potential overdoses. Always call 911 in a drug- or alcohol-related emergency. 

Signs to watch for:

If someone is experiencing any of the following symptoms, they may be experiencing alcohol poisoning or an overdose.  

• Passed out and unresponsive 
• Slow or no breathing 
• Vomiting while passed out 
• Involuntary pooping or peeing 
• Pale/bluish or cool/clammy skin 
• Pinpoint (small) pupils 
• Gurgling, heavy wheezing or snoring sound 

How to respond:

If someone is experiencing symptoms of alcohol poisoning or an overdose, here are steps you should take. 

• Immediately call 911 and wait for help to arrive. 
• Make sure that the person is in a safe place to avoid injury. 
• Gently turn them on their side and put them in the . 
• Stay with them. Never leave a severely intoxicated person alone or with someone who is not a trusted friend. 
•  if available (it will not harm a person who is not experiencing an overdose, so if in doubt, use it)

Important policies to know

��������Ƶ Boulder Amnesty Policy

Calling for help in an alcohol- or drug-related emergency means neither the person who calls for help nor the person who needs help will be subject to formal disciplinary sanctions by the university (i.e., probation, suspension, expulsion).   

To be covered by the Amnesty Policy, a student must:  

• Call for help (911 or university staff). 
• Stay with the individual until help arrives. 
• Cooperate with staff and emergency responders. 

The 911 Good Samaritan Law states that a person is immune from criminal prosecution for an offense when the person reports, in good faith, an emergency drug or alcohol overdose even to a law enforcement officer, to the 911 system or to a medical provider.  

This same immunity applies to persons who remain at the scene of the event until a law enforcement officer, or an emergency medical responder arrives, or if the person remains at the facilities of the medical provider until a law enforcement officer, emergency medical responder or medical provider arrives. The immunity described above also extends to the person who suffered the emergency drug or alcohol overdose event. 

Resources

Register your party

All students are encouraged to register parties to avoid potential tickets, noise complaints and other sanctions related to partying.

��������Ƶ NightRide

Looking for a ride home? Give ��������Ƶ NightRide a try! This student-operated program provides free night-time transportation for all ��������Ƶ Boulder students, staff and faculty.

Avoid common citations

Knowing city of Boulder ordinances and understanding common citations can also save you from tickets and fees.

Free naloxone

Naloxone is an FDA-approved nasal spray that can be used to temporarily reverse opioid overdoses. Students can pick up naloxone for free from Health Promotion on the third floor of Wardenburg Health Center. 

Off