Healthy Buffs

6 things to know about cannabis

Kyra Raye Loch — Thu, 02 Apr 2026 22:00:28 +0000

6 things to know about cannabis Kyra Raye Loch Thu, 04/02/2026 - 16:00

Health Promotion

Cannabis shows up in a lot of different forms, and experiences with it can vary a lot from person to person. Whether you use cannabis, are curious about it or choose not to use it at all, here are six important things to know.

1. Intentions matter

Cannabis can create both wanted and unwanted effects. Some people use it to relax, feel social or enjoy music and food. Others notice challenges like trouble concentrating, feeling foggy, worsening mental health symptoms including suicidal thoughts, anxiety, and psychosis, or impacts school and relationships.

Taking time to reflect on why you’re using can help you notice whether cannabis is supporting your goals or getting in the way. It’s also important to know that cannabis can affect everyone differently and use under age 25 may impact brain development.

Also, cannabis use isn’t as universal as it may seem. According to national campus data, about two‑thirds of �鶹��Ѱ��Boulder students surveyed reported not using cannabis in the past three months.

Curious about your habits?

Get anonymous, online feedback about your cannabis use—no meeting required.

2. Not all cannabis is the same

Cannabis products can look very different—and so can their strength.

Flower (bud): often around 10–30% THC

Concentrates (like dabs, wax or oils): can be 40–90% THC

Today's cannabis is not natural. That is, cannabis flower today is selectively crossbred and utilizes growing technology to have a much higher concentration of THC. It is far from the plant that it was before humans used science to change it.

Stronger products increase the chance of unwanted effects like anxiety, nausea or feeling out of control. Your experience may be different from someone else.

Note: Nearly all cannabis today is much more potent than what was used 20 or 30 years ago. This means today’s cannabis is more likely to cause unwanted experiences and it is much easier to become addicted than in the past.

Image credit: FirstLight IMPACT Feedback

If you use cannabis or other substances, check out the continuum of use and determine where you land.

Edibles also work differently than smoking or vaping.

There’s no universal serving size

In Colorado, one serving is defined as 10 mg of THC, which may be too much for some people

Effects can take up to two hours to start and up to four hours to fully peak

Because the effects are delayed, it’s easy to re‑dose too soon. Always check the label and give your body time before deciding to use more.

3. Cannabis can affect your sleep

Cannabis may help some people fall asleep faster, but that doesn’t mean the sleep is better.

Image credit: FirstLight IMPACT Feedback

Using cannabis changes the normal sleep cycle, especially REM sleep, which is the stage connected to dreaming, memory, mood and mental recovery. When cannabis is in your system, people tend to spend less time in REM sleep and more time in lighter, less restorative stages of sleep.

Because of this, even if you fall asleep quickly, you may:

Feel more tired or low‑energy the next day

Have trouble concentrating or remembering things

Notice lower mood, irritability or increased anxiety

Over time, using cannabis regularly for sleep can lead to relying on it to fall asleep, while still not getting the quality rest your body and brain need. If you’re waking up groggy or feeling foggy during the day, cannabis use—especially close to bedtime—could be part of the reason.

4. Be aware of laws and campus policies

While cannabis is legal in Colorado for adults 21 and older (and for some medical users 18+), it is still illegal under federal law. Because �鶹��Ѱ��Boulder is a federally funded institution, cannabis is not allowed on campus in any form—including medical cannabis and prescriptions.

Other key reminders:

Being under the influence violates CU’s drug policy

Driving high can result in a DUI and increases the chance of an accident

Taking cannabis across state lines could result in a higher legal penalty

Use isn’t allowed in public spaces

Smoking or vaping breaks CU’s smoke‑free campus policy

Students who are in the U.S. on a visa should be especially cautious. Because cannabis remains illegal at the federal level, use or possession can carry more serious consequences for international students, including possible impacts on visa status, future travel or immigration opportunities.

Knowing the rules can help you avoid serious academic and legal consequences. Review CU’s Student Code of Conduct and campus drug policies.

5. Tolerance, dependence and withdrawal are possible

Using THC regularly can change how your body and brain respond.

Tolerance means needing more to feel the same effects. Signs can include using more often, using higher‑potency products or taking larger amounts than before. Taking a tolerance break (about 21 days) can help reset your baseline if you use most days.

Dependence can show up when cutting back or stopping leads to withdrawal symptoms like irritability, anxiety, sleep problems or strong cravings. If these symptoms show up when you pause or stop, it may be a sign that your body has become dependent.

It’s also important to look out for yourself and the people around you. Regular cannabis use has been linked to worsened mental health for some people, including increased anxiety, mood changes, psychosis and higher risk of suicidal thoughts or behaviors—especially for those with existing mental health concerns.

Checking in with friends can make a real difference. Consider reaching out if you notice someone:

Withdrawing from friends or activities

Seeming more anxious, paranoid or disconnected from reality

Struggling more than usual with mood, stress or sleep

If you’re worried about someone’s safety, it’s okay to ask directly how they’re doing and help them connect with support. �鶹��Ѱ��offers support resources for students who need help for themselves or for a friend.

6. There are ways to reduce risk—and find support if you need it

If you or someone you know chooses to use cannabis, harm‑reduction strategies can lower risk (though they don’t make use risk‑free):

Start low and go slow, especially with edibles

Use less often to lower tolerance and potential dependence

Avoid mixing cannabis with alcohol or other drugs

Use with people you trust, in places where you feel safe

Store products safely, away from pets and children

If someone experiences intense anxiety, chest pain, confusion, repeated vomiting or becomes unresponsive, call 911 and stay with the person until help arrives. CU’s Amnesty Policy and Colorado’s Good Samaritan Law can protect you from disciplinary action or prosecution if you call for help and stay with the person.

Support options:

Free substance use workshops: Students can reflect on their relationship with alcohol and other substances. Workshops are educational and not therapy or treatment.

Collegiate Recovery Community: Weekly support meetings, substance-free activities and connection for students considering, pursuing or in recovery from substances and other unwanted behaviors.

Counseling & Psychiatric Services (CAPS): Services related to substance use include assessments, brief individual therapy, support for concerned friends and family and referrals to recovery and other community resources.

Remember, making informed choices and seeking support when needed can help you stay safer as you navigate your experiences with cannabis.

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5 things everyone should know about sexual assault

Kyra Raye Loch — Thu, 02 Apr 2026 15:35:46 +0000

5 things everyone should know about sexual assault Kyra Raye Loch Thu, 04/02/2026 - 09:35

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

Here are five things everyone should know about sexual assault.

1. Sexual assault is most often committed by someone we know

People who commit sexual assault often take advantage of vulnerable situations.

Most sexual assaults are carried out by people who know the person they assault, including:

Friends

Acquaintances

Classmates

Co-workers

Partners

Exes

Neighbors

Dates

Someone they met online or at a party

This often contradicts what people believe about who commits sexual assault and can make it more difficult to recognize when an assault happens.

Stereotypes can often shape how people are seen when it comes to sex and relationships. They often suggest who is “available” or “promiscuous,” and who is “worthy” of loving, respectful intimacy. These ideas especially affect women, people with disabilities and folks who are bi or transgender. When people rely on these stereotypes, they may be more likely to overlook someone’s ability to give or deny consent—which is never okay.

2. Consent is key

Consent is an ongoing agreement that people arrive at together. Consent includes words or actions that create mutual understanding and articulate acceptance to participate in a particular sexual activity.

Consent must be established before people engage in a sexual activity and must be maintained while sex is happening. Each person needs the opportunity to set personal boundaries and to understand the boundaries of others.

Here are a few essential things to know about consent:

Regardless of relationship status or sexual history, consent is required for every sexual encounter.

Body language, words and other non-verbal cues are all acceptable ways to demonstrate consent and non-consent. Tuning into these signals is key to avoid overstepping boundaries, even when a person doesn’t feel comfortable addressing them directly or explicitly.

Consent is mutual. For instance, if someone consents to sex with a condom but their partner doesn’t use one, that is not consent. (This behavior is often referred to as “stealthing”).

People can—and often do—change their minds about what they want to or are willing to do sexually. If you or a partner signal that they want an activity to stop, that choice must be respected.

Agreeing to one sexual activity doesn’t mean the person agrees to do another activity, the same activity at a different time or the same activity with a different person. For instance, making out with someone doesn’t mean they consent to other sexual activities.

Anyone who is incapacitated by alcohol, drugs or anything else cannot give consent, regardless of what they are saying or doing. Incapacitation is a state where someone cannot make a reasonable, rational decision because they lack the capacity to understand the “who, what, where, when or why” of a sexual interaction.

Learn more about affirmative consent

3. Sexual assault can include a wide range of experiences

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

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

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

Unwanted touching of someone’s butt, breasts or genitals.

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

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

If you or someone you know isn’t sure whether an experience may have been sexual assault, confidential advocate counselors from the Office of Victim Assistance (OVA) on campus are available for free consultations, trauma-focused counseling and support.

Advocate counselors with OVA are here to help students, staff and faculty understand, heal and process their experiences as well as learn about their rights and options. Remember, you don’t have to know what to make of an experience to get support. Give them a call at 303-492-8855 or schedule a free and confidential appointment.

4. Sexual assault can be prevented

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

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

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

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

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

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

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

5. Support is available

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

Here are some of the resources available to support survivors and friends at �鶹��Ѱ��Boulder:

Office of Victim Assistance (OVA)

Confidential resource

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

Office of Institutional Equity and Compliance (OIEC)

OIEC is the office that provides university resolution options and safety remedies in response to sexual assault, intimate partner abuse and stalking, and other forms of discrimination and harassment. If you or someone you know at �鶹��Ѱ��has been impacted, reports can be filed online. Anonymous reporting is an option as well.

Don't Ignore It

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

Medical Services at Wardenburg Health Center

Sexual and Reproductive Health clinic providers are specialists in sexual and reproductive health and are inclusive and affirming to all students. While providers cannot provide medical forensic exams (MFE), they can support other medical needs and help connect and transport patients to local hospitals for an MFE.

Medical Forensic Exams

Students who have experienced sexual assault can opt to have a medical forensic exam (MFE), which is conducted by a sexual assault nurse examiner (SANE). Exams are offered at local hospitals, and not on campus. Reporting to law enforcement is not required to receive a medical forensic exam—learn more.

�鶹��Ѱ��Police Department

Students who have experienced sexual assault on campus can choose to report to the �鶹��Ѱ��Police Department. For assaults in the city of Boulder, the law enforcement agency would be Boulder Police.

Requirement to Inform OIEC

University employees who have the authority to hire, promote, discipline, evaluate, grade, formally advise or direct faculty, staff or students are considered "responsible employees" and must share alleged misconduct with the Office of Institutional Equity and Compliance (OIEC).

This includes any disclosure of sexual misconduct, intimate partner abuse (including dating and domestic violence), stalking, protected-class discrimination or harassment, or related retaliation. The person impacted has the choice about whether and how they want to proceed.

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

Learn more about who is required to share concerns with OIEC.

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

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Coping with climate anxiety

Zoe Bryant — Thu, 02 Apr 2026 13:51:27 +0000

Coping with climate anxiety Zoe Bryant Thu, 04/02/2026 - 07:51

Counseling & Psychiatric Services

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Climate change is connected to more frequent and intense weather events like floods, fires, droughts and storms. Living through or witnessing these events, or hearing about them constantly, can bring up worry, sadness and stress. If you’re feeling affected, you’re not alone.

Climate anxiety (sometimes called eco‑anxiety) describes emotional distress related to climate change and its impacts. Common emotional responses can include grief or sadness, anger, frustration or hopelessness. These feelings often come from uncertainty about the future, concerns about safety or well‑being and a sense of limited control over large, ongoing issues. Because climate change is widespread and long‑term, it can feel especially heavy.

Learning ways to cope can help you process these feelings, avoid burnout and stay connected to everyday life—while still caring about the future. Here are some strategies to try.

Focus on what’s within your control

Climate change is complex and no single person or group can solve it alone. While that can feel discouraging, it can also be grounding to focus on day-to-day habits and actions that are within your reach.

Examples include:

Getting involved in climate or sustainability initiatives—check out events at the Environmental Center to get started, like From Anxiety to Action: Create Lasting Climate Solutions on April 7.

Signing up for a free EcoVisit to learn about how you can make your residence more sustainable.

Contacting elected officials about issues you care about.

Building sustainable habits (energy use, composting, recycling, mindful consumption).

Making food choices with lower environmental impact, like plant-based options.

Exploring alternative ways to commute.

Talking with friends or family about climate issues, or connecting with Counseling & Psychiatric Services (CAPS).

Donating time or money to organizations you trust.

Small choices aren’t about perfection—they’re about practicing habits that support a more sustainable future.

Get involved on campus:
The Environmental Center supports students in building knowledge, leadership skills and community around environmental and climate justice at �鶹��Ѱ��and beyond. Learn about upcoming events, including the 33rd Annual Campus Sustainability Summit on April 15.

Avoid overload and burnout

Trying to engage with everything can quickly become exhausting. Instead, consider narrowing your focus on the issues that matter most to you.

You don’t have to say yes to every opportunity. Choosing where to put your energy can help you reduce stress, maintain balance and stay engaged over the long term.

Practice self‑compassion

Caring deeply about climate change can come with high expectations—for yourself and others. When possible, approach your efforts with kindness rather than self‑criticism.

You might find it helpful to:

Notice and name your emotions (like “I’m feeling frustrated” or “I’m feeling sad”).

Allow space for mixed or uncomfortable feelings without judgment.

Remind yourself that caring for your mental health is part of sustainable action.

Helpful reminders:

It’s okay to feel stressed or worried about climate change.

Change takes time, and no one can do everything.

Taking breaks can help you stay engaged in ways that are healthy.

Take breaks from climate news

Constant exposure to climate‑related news or social media can intensify distress. Stepping away (temporarily) doesn’t mean you don’t care. It means you’re protecting your capacity to cope.

Taking a break might look like:

Muting news or social accounts for a while

Spending time on hobbies or creative activities

Connecting with friends or family without discussing climate issues

Spending time outdoors

Prioritizing rest and self‑care

Remember, the information will still be there when you’re ready to re‑engage.

Stay connected with others

It’s easy to focus on worst‑case scenarios, but many people are working toward solutions and meaningful change. Connecting with others who share your concerns can help you feel supported, grounded and hopeful.

One option is the Good Grief Network, which offers peer‑to‑peer support groups focused on processing climate‑related emotions and turning them into meaningful action.

Talk to someone about how you’re feeling

Climate anxiety is real and you don’t have to handle it alone. If these feelings start to interfere with daily life, reaching out for support can help.

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

By taking care of yourself and connecting with others, you can sustain your commitment to climate action while fostering resilience and hope.

Climate anxiety (sometimes called eco‑anxiety) describes emotional distress related to climate change and its impacts. These feelings often come from uncertainty about the future, concerns about safety or well‑being and a sense of limited control over large, ongoing issues. Learning ways to cope can help you process these feelings, avoid burnout and stay connected to everyday life—while still caring about the future. Here are some strategies to try.

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Mindfulness tips for college students: Simple ways to be present

Kyra Raye Loch — Tue, 24 Mar 2026 19:02:05 +0000

Mindfulness tips for college students: Simple ways to be present Kyra Raye Loch Tue, 03/24/2026 - 13:02

Health Promotion

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Life gets busy, especially in college. Even with all this activity, you have the power to discover calm and clarity. Practicing mindfulness can help you make the most of every moment and truly thrive.

Jon Kabat-Zinn, a pioneer in the field, defines mindfulness as:

“Awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”

That last part—non-judgmentally—is key. Mindfulness isn’t about doing things perfectly or clearing your mind. It’s about noticing what’s happening right now, without labeling it as “good” or “bad.”

Why practice mindfulness?

Research shows that regular mindfulness practice can lead to:

Improved attention and focus

Reduced stress

Better emotion regulation

Pain management

Stronger immune function

And that’s just the beginning. Mindfulness helps you feel more grounded, more present and more in control of your energy and attention.

You don’t always have to meditate to be mindful

Meditation is great and offers many benefits, but it’s not the only way to practice mindfulness. You can be mindful while doing everyday things, especially in those small pockets of time between classes.

Here are some easy mindful practices you can try.

Mindful movement or transition moments

Whether you're walking, rolling, stretching or simply moving from one space to another, you can turn that transition into a mindful moment. Pay attention to how your body feels, the rhythm of your movement, the air on your skin and the sounds around you. Let your senses guide you into the present.

Even if you're seated, you can practice mindfulness by noticing your breath, the feeling of your body in the chair or the sounds in your environment. These small check-ins help you reset and reconnect.

Mindfulness in everyday activities

You don’t need extra time or a quiet room to practice mindfulness—you can do it while living your life. Everyday tasks like brushing your teeth, drinking coffee, folding laundry or doing the dishes can become moments of calm and clarity.

Here’s how to bring mindfulness into your daily routine:

Tune into your senses: What do you see, hear, feel, smell or taste while doing the activity?

Notice your thoughts and emotions: Let them come and go without judging them as “good” or “bad.”

Let the task be simple: You don’t need to multitask or rush. Just be with what you’re doing.

Try this: While doing a chore like washing dishes, notice the warmth of the water, the scent of the soap, the sound of the splashing. Let yourself enjoy the moment for what it is. These small shifts in attention can help you feel more grounded, reduce stress and bring a little joy into the ordinary.

Digital wellness

Our phones are designed to grab our attention. Mindfulness helps you take back control.

Try reducing passive screen time and notice how your energy shifts. You can try using app timers or setting certain hours in your day that are screen-free.

Smile

Yes, really. Smiling—even a soft, gentle smile—can reduce stress and lift your mood. Throughout the day, check in with your facial expression. Hear the word “smiling” in your mind and let it happen. Observe if there’s a change in how you feel.

Find support: Mindfulness resources on campus

Mindfulness doesn’t have to be a solo journey. �鶹��Ѱ��Boulder offers several free and welcoming resources to help you explore mindfulness, connect with others and build habits that support your well-being.

Events with the CALM Center
The Contemplative Arts, Learning & Meditation (CALM) Center offers weekly opportunities for meditation, yoga, guided journaling and other contemplative practices.

Feel Good Fridays at the �鶹��Ѱ��Art Museum
Take a break and join a guided meditation in a peaceful, art-filled space. These sessions are designed to help you reset and recharge.

Zen Meditation
�鶹��Ѱ��students, staff and faculty are welcome to join weekly Zen meditation sessions led by Dr. Sigman Myoshin Byrd. Each Thursday this semester includes a 20-minute sit and a short discussion about well-being and balance through meditation.

Circling the Sun: Savoring Peace within the Planetary Dance event
April 13, 2026 | 5-6 p.m. | Fiske Planetarium

Join this fully-immersive, multi-sensorial guided mediation to cultivate ease of mind and profound peace before finals. Students, staff and faculty are all warmly welcomed. Guided by Matthew Tomatz, experienced meditation facilitator, yoga teacher and psychotherapist with Counseling & Psychiatric Services (CAPS). Free admission on a first-come, first-served basis starting at 4:30 p.m. (30 minutes prior to the start of the event). Arrive on time so the meditation is not disturbed. No late admittance.

By weaving mindfulness into your everyday life, you can cultivate greater well-being, presence and resilience no matter where you are or what you're doing.

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Managing stress during finals

Kyra Raye Loch — Mon, 23 Mar 2026 16:03:19 +0000

Managing stress during finals Kyra Raye Loch Mon, 03/23/2026 - 10:03

Finals season can be a busy mix of exams, projects and deadlines—and it’s also a chance to practice skills that support you well beyond this week. A few simple strategies can help you stay focused, take care of yourself and keep things in perspective.

Pay attention to your thoughts

The way you think about schoolwork matters. Harsh or all‑or‑nothing thoughts can add pressure without adding any benefit. Shifting toward more neutral, realistic self‑talk can lower stress and help you keep going.

Try this:

Instead of “I should be studying right now,” say “Studying feels hard right now. I’ll focus for one hour, then take a short break.”

Instead of “I’m going to fail,” say “I’m noticing I’m anxious. I’ll handle whatever happens.”

This isn’t about forcing positivity. It’s about being kinder to yourself while you do what you can.

Set smart, supportive boundaries

Boundaries can help protect your time, energy and well‑being—especially during finals.

Ideas to try:

Use your to‑do list as a tool, not a pressure source. Let it hold the information for you and help you prioritize, rather than reminding you of everything at once.

Work in chunks. You don’t have to finish something in one sitting. Stepping away can actually improve focus and memory.

Decide when to stop. Set a reasonable time limit for studying or working on a project, then move on.

Remember: grades are not tied to your worth. Your value isn’t defined by test scores. You’re still capable, thoughtful and deserving no matter how finals go.

Zoom out and remember that finals stress is temporary. Try picturing how this moment might feel a week, a month or a year from now.

If you want extra support, Counseling & Psychiatric Services (CAPS) offers drop‑in sessions, workshops and other resources during finals. Additionally, CAPS has partnered with BetterMynd to offer free, flexible and confidential online counseling for �鶹��Ѱ��Boulder students.

Peer wellness coaches can also help with boundaries, study habits and stress management.

Keep self‑care simple

During busy weeks, self‑care doesn’t need to be elaborate. Small, practical steps count and often work better.

Here are some examples of simplified self-care:

Hygiene

Do a shortened routine (face wash + teeth = enough).

Use face wipes, dry shampoo or a washcloth when energy is low.

Laundry

Skip folding and live out of a basket temporarily.

Run laundry while you study.

Dishes and food

Plan simpler meals or one‑pot options.

Try grocery pickup, delivery or cooking with friends.

Need a reset during finals? You can grab free wellness supplies or take a quiet break at the Figueroa Wellness Suite on the third floor of Wardenburg Health Center or Village Center Wellness Suite.

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Celebrate your way: Finishing the year and graduating

Kyra Raye Loch — Tue, 17 Mar 2026 20:28:30 +0000

Celebrate your way: Finishing the year and graduating Kyra Raye Loch Tue, 03/17/2026 - 14:28

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Wrapping up the academic year is a big deal. Whether you’re getting ready for graduation, sticking around Boulder for a bit or just enjoying that “classes are done” feeling, this is your time to celebrate in ways that feel good to you (and to do it responsibly).

Make it meaningful

Not every celebration has to be big or loud to count. With thousands of students celebrating at the same time, it’s easy to feel pressure to do a lot. Smaller celebrations often mean less stress, more connection and fewer things to manage. Focus on the people you genuinely want around you as you close out the year.

Ideas to keep it personal:

Grab brunch or dinner at your favorite local spot with friends or family.

Take a short road trip or go camping with friends (you can rent gear from the Rec Center).

Visit your favorite places on campus or around Boulder one last time.

Recreate memories—photos, walks, routines—you’ll want to remember later.

Hosting a gathering off campus? Register your party with Off-Campus Life. It can help reduce the risk of noise complaints, tickets and other issues.

Plan ahead and look out for each other

Celebrations tend to go more smoothly when everyone is on the same page—especially if alcohol or other substances are involved.

Before you head out:

Choose your people. Spend time with friends or family who respect your boundaries and will check in on you.

Agree on a plan. Talk through where you’re going, how long you’ll stay and how you’ll get home.

Stay connected. Start a group chat and share locations or addresses if you split up.

During the celebration:

Set limits and stick to them. Decide ahead of time how much (if at all) you want to drink or use substances.

Watch for changes and encourage water, food or a break. Looking out for each other also goes beyond substance use—if something feels off, it probably is.

Hydrate often. Warm weather and alcohol don’t mix well—alternate with non-alcoholic drinks.

Getting home:

Stick together and leave together.

Don’t leave someone behind, even if they want to stay.

Use safer options to get home like �鶹��Ѱ��NightRide, rideshares or a sober driver.

Check out more tips for partying smarter.

Know when to get help

If you or your friends decide to drink or use other substances during celebrations or parties, be prepared to act.

Signs of alcohol poisoning or overdose include:

Unconsciousness or not responding

Slow or irregular breathing

Vomiting while passed out

Pale, bluish or clammy skin

Gurgling or heavy snoring sounds

Very small pupils

What to do:

Call 911 right away

Use naloxone if you have it (it won’t hurt someone if opioids aren’t involved)

Put the person in the recovery position

Stay with them—don’t leave them alone

Free and discounted naloxone is available on campus, and at other locations in Boulder and Broomfield counties. Free fentanyl test strips are also available at Health Promotion on the third floor of Wardenburg.

CU’s Amnesty Policy and Colorado’s Good Samaritan Law can protect you from disciplinary action or prosecution if you call for help and stay with the person.

Be a good neighbor

Celebrating outdoors or heading to a gathering? Help keep our campus and Boulder a place we all enjoy.

Bring trash and recycling bags if you’re hosting or hanging out in a park.

Pack out everything you bring.

Keep noise levels down, whether you’re at a gathering or walking through neighborhoods.

Don’t set off fireworks—fireworks are illegal in Boulder.

Clean up glass, cans and food waste before you leave.

Taking care of shared spaces makes celebrations safer, reduces harm to wildlife and helps prevent fines.

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5 ways to feel awake without caffeine

Kyra Raye Loch — Mon, 02 Mar 2026 19:41:07 +0000

5 ways to feel awake without caffeine Kyra Raye Loch Mon, 03/02/2026 - 12:41

Whether you enjoy espresso, tea or energy drinks, caffeine can serve as an important part of your daily routine. That isn’t necessarily a bad thing—a visit to the coffee shop can be part of your self-care plan or a way to catch up with friends. However, if you’re relying on caffeine to combat fatigue, it may be time to try something new. Here are a few tips to help you stay energized throughout the day while curbing your caffeine intake.

Focus on better sleep

Sounds obvious, right? Getting seven to nine hours of restful sleep each night can help you feel more energized and focused throughout the day. Caffeine can impact your sleep by creating a cycle of under- and over-sleeping. Check out these tips to help you improve your sleep habits, even if you can’t quite reach the seven hour minimum.

Plan backwards: Set a reasonable bedtime for yourself and plan your time backwards. For instance, if you want to be asleep by 10:30 p.m., you may need to start your nightly routine by 10 p.m. It can also be helpful to put down your electronics at least one hour before bed. That means you’ll need to wrap up your social media scrolls, news updates and video-watching by 9:30 p.m.
Create a routine: Nighttime routines can help provide internal cues that it’s time to get ready for sleep. Routines can include things like bathing, brushing your teeth, reading a book (instead of scrolling through your phone), stretching, breathing exercises or other activities that help you relax and settle in for the night. It’s also important to stay consistent when it comes to the time you go to sleep and wake up throughout the week.
Rethink your bedroom: Did you know that your bedroom can impact your sleep? Create a sleep oasis by only using your bed for resting and relaxing, adjusting your room temperature to a cooler setting, using a fan or white noise app to minimize distracting sounds and closing your curtains to make sure your room is dark. You can also use essential oils (like chamomile or lavender) to help your body relax and prepare for bedtime.

Stay active during the day

Physical activity can give us an adrenaline boost, which can help us stay alert and motivated throughout the day. However, it can wreak havoc on your sleep schedule if you are working out at night. Try to wrap up your workout at least three hours before you go to bed. If you want to squeeze in some late-night movement, consider more relaxing activities like stretching or yoga.

Take a power nap

While it may seem counter intuitive, taking a short nap during the day can help improve your mood, focus and alertness. Opt for a quiet place to hit snooze or visit one of the Relaxation Stations on campus to enjoy a state-of-the-art nap pod. Try to keep your nap between 15 to 30 minutes, so it doesn’t interfere with your nightly sleep.

Nourish your body

Eating regular meals or snacks can help you maintain your energy during the day. When we allow our bodies to become overly hungry or fatigued, we tend to crave carb-rich foods. While sweets, crackers or pasta may satisfy our cravings and give us a small burst of energy, they can also leave us feeling tired soon after. Try to prepare snacks in advance that include a combination of carbs, protein and fats. Here are some ideas of satisfying snacks to keep you alert throughout the day:

Greek yogurt with fruit
Jerky, cheese and crackers
Trail mix with nuts and dried fruit
Veggies with hummus or dip
Peanut butter and crackers

Eating a variety of nutritious foods can help us feel fuller and more energized for longer.

Stay hydrated

When you’re dehydrated, you can start to feel fatigued. This is because dehydration can impact how your blood flows through your body. Your heart often needs to work harder to pump oxygen to your organs and brain. Drinking plenty of water throughout the day can help you ward off dehydration and the grogginess that accompanies it.

Tips for staying hydrated:

Carry a reusable water bottle and refill it at water bottle stations around campus
Eat water-dense foods, like fruits and vegetables
Add flavor by slicing up lemons or oranges to add to your water
Alternate your drinks such as drinking a cup of water between cups of coffee or soda

Find support

Here are some free resources that can help you feel more energized without the need for caffeine.

Peer Wellness Coaching: Students can meet one-on-one with a trained peer wellness coach to address a variety of concerns, including time management, stress, self-care, sleep, finances, goal-setting and more.

Nutrition Services: The registered dietitian nutritionists (RDNs) at Wardenburg can help students decipher fact from fiction when it comes to nutritional advice. Campus RDNs can also help you create individualized nutrition goals to support a sustainable eating pattern for you.

Counseling & Psychiatric Services (CAPS): CAPS provides a number of resources for students who are struggling with mental health concerns, including sleep. They offer free drop-in consultations, workshops, group therapy and individual counseling services.

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5 things to know about diet culture

Kyra Raye Loch — Mon, 02 Mar 2026 19:01:32 +0000

5 things to know about diet culture Kyra Raye Loch Mon, 03/02/2026 - 12:01

Have you ever felt pressured to look a certain way? If so, you’re not alone. These pressures often stem from societal norms, body ideals and ‘diet culture.’ Here are a few things to know about diet culture, its impacts, how it can be harmful and what you can do to better support yourself and others in a culture centered around dieting.

What is ‘diet culture’?

When we think about diets, we are often talking about individual food choices or ways to change our body shape. However, diet culture represents a set of systemic beliefs that affect everyone. Diet culture idealize thinness as a signal of status, health and moral virtue. As a result, those who live in thinner bodies often benefit from unspoken privileges that those in larger bodies do not. In fact, diet culture tends to demean those who live in larger bodies by assuming that they are unhealthy, are not worthy of dignity and should be ashamed of how they look or what they eat.

Under diet culture, many people may feel pressured to lose weight, even if they live in a smaller body or are in good health, regardless of their size. We often see these tenants play out across media platforms like social media, television, magazines and advertisements. However, diet culture can also impact how people interact and experience everyday activities, such as receiving health care, going to the gym and shopping at clothing stores, to name a few.

What can diet culture look like?

Diet culture is pervasive, and it can show up in both obvious and subtle ways. Here are a few examples of how diet culture may show up in your life.

Body idealization

You may notice that celebrities and influencers are often praised for losing weight or altering their body shape or size. In contrast, those who gain weight or exist in larger bodies are often criticized or shamed for their appearance, perceived health or other traits. You may most often notice body idolization through comments on social media, before and after photos or tabloids.

Filters and altered images

Social media is wrought with body-distorting filters and highly edited images. These images often encourage viewers to compare themselves to enhanced and often unachievable body ideals. It’s also important to be wary of influencers who use these types of images to sell or promote products. Many influencers receive commissions for products sold through their platform, and the pictured ‘results’ may not be real.

Unqualified advice

Information about what and how to eat is everywhere in our culture. In fact, just about anyone can share nutrition advice online without having the proper credentials. When looking at nutritional advice online, it’s important to be wary of things like ‘detoxes,’ quick fixes and minimal or no qualifications. When searching for advice, be sure to look for individuals who are registered dietitian nutritionists (RDNs) or have a PhD in nutrition sciences.

Moral value

It’s common for people to attach moral value to different foods. For instance, you may have seen foods being labeled as ‘good’ or ‘bad.’ Foods may also be labeled more subtly as ‘guilt-free’ and ‘guilty pleasures.’ This kind of food labeling is a symptom of diet culture that places higher value on foods that are less caloric than others. However, it’s important to know that all food is morally neutral.

Earning food

While physical activity is often beneficial for our mental and physical health, some people may use exercise as a way to exert control over their bodies, alter their appearance or determine what they are ‘allowed’ to eat. These sentiments may come from influencers online or fitness coaches who encourage clients to ‘earn’ their food.

Everyday conversations

Whether we notice it or not, diet culture can sneak its way into our everyday conversations with friends, classmates or family members. Some examples can include celebrating weight loss or body transformations, encouraging someone to lose weight, talking about eating a certain way to lose weight that reflects recent choices you have made for yourself (e.g., going low-carb after you have ordered a plate of spaghetti), berating yourself or others for being ‘unhealthy’ and more.

How can diet culture be harmful?

Diet culture focuses on thinness over health and well-being. The pursuit of these unrealistic standards can have harmful impacts, including:

Body dissatisfaction

Weight-related stigma can contribute to feelings of body dissatisfaction, especially among young adults. This can include things like criticizing our body, feeling unhappy with how we look, negatively impacting our self-confidence and making comparisons between our body and others’.

Food restriction

Dieting culture can cause us to fear certain foods, cut out food groups, engage in restrictive diets or exercise to excess. It can also contribute to disordered eating behaviors and eating disorders.

Excess stress

Diets often dictate what, when and how you eat. Adhering to a strict diet can be overwhelming, as you may lose a sense of control over your own food. It can also make eating a more stressful and less pleasurable experience as you attempt to navigate food choices that meet the requirements of a specific diet.

Social isolation

When we follow a strict or rigid diet, we may miss out on social occasions, especially when they revolve around eating out or enjoying food together.

Health impacts

While excess weight can be associated with negative health consequences, it’s important to know that losing and gaining weight repeatedly over time (also known as ‘weight cycling’) can also negatively impact your health. In fact, studies indicate that weight cycling can cause fluctuations in cardiovascular risk factors, including blood pressure, heart rate, glucose, lipids and insulin levels.

One easy way to tell if you’ve been impacted by diet culture is to ask yourself: Does diet- or body-talk make you feel bad about yourself? If the answer is yes, you’ve likely been affected by diet culture and body ideals.

How can you find support for yourself and others?

Separating ourselves from diet culture can be difficult. However, there are ways that you can support yourself and others if you choose to discard the premise of diet culture. Here are a few ideas to get you started:

Foster food freedom

Tracking macros, counting calories, evaluating every food label and avoiding more calorific foods can be exhausting. Instead, try giving yourself the freedom to eat the foods you enjoy without feeling guilty or needing to ‘make up for it’ later. If that sounds too difficult to achieve right now, you can try avoiding food labels like ‘good’ or ‘bad.’

Set goals

Many people set goals related to their body, appearance, weight or shape. However, you may find it more meaningful to set goals that are not body-oriented. For instance, you may set goals related to improving your flexibility, running a 5K or doing 10 pushups, gaining self-confidence, learning a new skill or improving health metrics, like cholesterol or blood pressure.

Try intuitive eating

Intuitive eating is an evidence-based approach to eating that can help individuals heal their relationship with food, stop restrictive dieting and rediscover the pleasure of eating. This approach was developed by two registered dietitian nutritionists (RDNs) who have more than 30 years of experience in dietetics and mindful eating.

Make movement joyful

Oftentimes, when we think of movement, we automatically associate it with a sweat-inducing workout at the gym. However, movement can take many forms, and there’s no one-size-fits-all approach. Take some time to reflect on your relationship with movement and explore ways you can make movement more intuitive and fun.

Refresh your feeds

Take a moment to review your social media feeds. What kinds of accounts do you follow? What type of content shows up on your ‘for you’ page? Consider refreshing your accounts by unfollowing wellness or fitness influencers who provide unqualified advice, make negative comments or encourage you to compare your body to theirs. Instead, seek out accounts from experts and practitioners that are size-inclusive. Those who practice Health at Every Size (HAES) are a good resource for non-weight-loss advice.

Practice body neutrality

‘Body positivity’ often asks people to love their body, regardless of its shape, size or appearance. However, this concept may feel unrealistic, because it’s rare for people to love their bodies all the time. Instead, it may be better to practice ‘body neutrality.’ This approach deemphasizes your body’s physical appearance to focus on your body’s abilities and non-physical attributes. You can practice body neutrality by using positive affirmations, such as “I love that my legs allow me to run fast,” or “My body works hard and deserves love.”

Ditch the BMI

Body Mass Index (BMI) is often used by doctors to determine whether or not a person is a 'normal’ weight, but it does not have a category for ‘healthy.’ In fact, this measure is flawed and often misleading. That’s because the BMI only takes your height and weight into account without looking at body composition, sex differences, body fat, genetics, how you feed your body or how you move your body. Instead of focusing on your BMI, you can work with your doctor to evaluate your health through other measures like your resting pulse rate, blood pressure, cholesterol levels, eating habits and physical activity. Did you also know that you can request not to be weighed at doctor’s visits? Most visits don’t require a weigh-in unless you’re undergoing anesthesia or trying to determine certain medication dosages. If you prefer not to see your weight when it is needed for a visit, you can also request a blind weight. This allows your doctor to see your weight while you do not.

Find Support

If you are struggling with body image or would like help changing your relationship with food, there are resources on campus that can support you.

Nutrition Services

The registered dietitian nutritionists (RDNs) at Wardenburg can help students decipher fact from fiction when it comes to nutritional advice. Campus RDNs can also help you create individualized nutrition goals to support a sustainable eating pattern for you.

Food and Body Image Support Meeting

The Collegiate Recovery Community (CUCRC) offers a free food and body image support group for students, staff and faculty. This group is designed to help individuals build community and work with others who are in recovery from unhealthy relationships with food and body image.

Counseling & Psychiatric Services (CAPS)

CAPS provides support for students struggling with issues related to food, weight and body image. They can also provide coordinated care with medical providers or help refer students to community resources.

Thriving Campus

Students, staff and faculty can connect with community providers who offer individual counseling related to body image, dieting and eating disorders. To find providers with your desired specialty, use the filters section to search for 'practice areas.’

Here are a few things to know about diet culture, its impacts, how it can be harmful and what you can do to better support yourself and others in a culture centered around dieting.

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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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5 things to know about diet culture

What is ‘diet culture’?

What can diet culture look like?

Body idealization

Filters and altered images

Unqualified advice

Moral value

Earning food

Everyday conversations

How can diet culture be harmful?

Body dissatisfaction

Food restriction

Excess stress

Social isolation

Health impacts

How can you find support for yourself and others?

Foster food freedom

Set goals

Try intuitive eating

Make movement joyful

Refresh your feeds

Practice body neutrality

Ditch the BMI

Find Support