Healthy Buffs

5 essential behaviors of supportive relationships

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

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

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

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

1. Communication

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

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

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

2. Listening

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

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

3. Disagreements

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

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

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

4. Trust

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

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

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

5. Intimacy

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

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

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

Find support

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

Campus resources

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

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

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

Community resources

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

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

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

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

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

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Reset and refresh: Build a routine that works for you

Kyra Raye Loch — Mon, 05 Jan 2026 20:50:23 +0000

Reset and refresh: Build a routine that works for you Kyra Raye Loch Mon, 01/05/2026 - 13:50

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The new year and spring semester are the perfect time to hit reset. Creating a routine isn’t just about staying organized—it can help you manage stress, boost productivity and make time for what matters most. Plus, having structure can make college life feel a little less overwhelming.

Here are some quick tips to help you build a routine that sticks.

Start in the morning

A simple morning routine can set the tone for your day. Try things like:

Waking up at the same time

Drinking water and grabbing breakfast

Packing your bag for class

Doing these types of activities in the same order each day can help you get into rhythm and give yourself structure. Keep it simple and adjust as needed. Consistency is key!

Add structure to your schedule

Plan out your week so you can balance classes, study time, other responsibilities and downtime. Whether you prefer a detailed schedule or a looser plan, leave buffers for breaks and unexpected changes.

Create study habits

Pick a regular time and place to study—like the library or a favorite café. Consistent habits make it easier to stay on track and avoid last-minute stress.

Wind down at night

A nighttime routine can help you relax and sleep better. Try these ideas:

Dinner with friends

Journaling or reading

Packing your bag for tomorrow

Washing your face and brushing your teeth

Aim for seven to nine hours of sleep each night (yes, even on weekends!).

Check in with yourself

Each week, ask: What’s working? What’s not? Routines take time to build, so be flexible and adjust as needed. If you’re looking for help or guidance, use resources like Peer Wellness Coaching where you can meet with trained student coaches about stress, academics, sleep and more.

Setting up routines can help you feel more in control, reduce stress and free up time for the things you enjoy. Start small, stay consistent and make this semester your best yet.

Creating a routine isn’t just about staying organized—it can help you manage stress, boost productivity and make time for what matters most. Plus, having structure can make college life feel a little less overwhelming. Here are some quick tips to help you build a routine that sticks.

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Party smarter: How to navigate college parties

Kyra Raye Loch — Mon, 05 Jan 2026 17:31:27 +0000

Party smarter: How to navigate college parties Kyra Raye Loch Mon, 01/05/2026 - 10:31

During your time at CU, you may find yourself at parties or social events where alcohol or other substances are around. This guide is here to help you party smarter, with relatable tips to have fun and make sure you and your friends stay safe.

Choose your own adventure

Not everyone drinks or uses substances in college. Only you know what fun means to you, so make choices that fit your vibe.

If you decide not to drink or use substances, that's totally fine. You can still go to parties and have a good time. In fact, most CU Boulder students support not drinking at parties.

Decide what’s best for you

Setting limits and making intentional choices can help you avoid unwanted experiences. Here are some things to consider:

Your crew: Stick with people you trust and make a plan to get home safely.

Party type: Bigger bash or chill hangout? Choose what feels right.

Time: Know when to leave and check in with friends before heading out.

Frequency: Too many parties can affect school and life—pace yourself.

Amount: Start slow, take breaks and know your tolerance (it may change in a new environment).

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

Whether you want to dodge peer pressure or make a smooth exit from a party, it helps to have a game plan. Think ahead about what you'll say or do, so when the moment comes, you're confident and ready.

Avoiding peer pressure

Hold a soda or water so you look set.

Join non-drinking activities like games or chatting.

Ask friends to back you up if someone’s pushy.

Leaving a party

Have a ride plan and make sure your phone is charged.

Tell a friend you’re ready to go.

Make an excuse if needed—your safety comes first.

Your real friends will always have your back, even if you want to head out early or take a break. If your group isn’t respecting your choices or is pressuring you, look for someone else you trust who can help you out.

Stick to one substance at a time

Using more than one substance at a time, including alcohol, medications or other drugs, can increase your risk of experiencing an overdose. The interactions between substances are often unpredictable and may affect you more than others. For this reason, use only one substance at a time.

Be ready for emergencies

Know the signs of overdose or alcohol poisoning:

Passed out or unresponsive

Slow or no breathing

Vomiting while passed out

Involuntary peeing or pooping

Pale/bluish or cool/clammy skin

Pinpoint (small) pupils

Making gurgling, wheezing or snoring sounds

What to do:

Call 911 immediately

Put them in recovery position

Administer naloxone (even if you’re unsure about their condition)

Never leave them alone

Good news: 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.

Look out for others

Most sexual assaults involve someone the person knows. 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 something feels off, step in or get help. Your actions can make a big difference.

Want more tips? Learn more about partying smart to keep your nights fun and safe.

Find support

Curious about your habits? You can get anonymous, online feedback about alcohol, cannabis or nicotine—no meeting required.

If you're looking to explore your relationship with substances, get naloxone or connect with a recovery community, CU Boulder has resources that can help:

Free naloxone and fentanyl test strips: All students can pick up free party smarter supplies, including naloxone, fentanyl test strips and more at the Health Promotion office at Wardenburg (third floor).

Free substance use workshops: Health Promotion offers free workshops to help students reflect on their relationship with alcohol and other substances. *Workshops are not considered therapy or substance abuse treatment.

Collegiate Recovery Community: There are weekly support meetings, substance-free activities and other resources for those considering, pursuing or actively in recovery from drugs, alcohol, eating disorders, self-harm, other addictions and unwanted behaviors.

Counseling and Psychiatric Services (CAPS): CAPS provides several services related to substance use, including substance use assessments, brief individual therapy, support for concerned friends and family members, referrals to recovery and other community resources and suboxone treatment.

Don’t Ignore It: Learn about reporting, getting support and helping a friend. If something feels wrong, it probably is. Don’t ignore it.

During your time at CU, 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.

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Your mental health matters: Tips to thrive this semester

Kyra Raye Loch — Mon, 15 Dec 2025 17:34:32 +0000

Your mental health matters: Tips to thrive this semester Kyra Raye Loch Mon, 12/15/2025 - 10:34

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Taking care of your mental health isn’t just about managing stress—it’s about feeling your best and making the most of your experience at CU Boulder. Small, intentional habits can help you feel balanced and energized all semester long. Here are some simple ways to prioritize your mental health this spring.

Make time to connect

Relationships can be a powerful source of support and joy. Spending time with friends, family and your community can boost your mood and help you feel grounded.

Try these ideas:

Send a quick text to check in with someone you care about.

Grab coffee, meet for lunch or take a walk with a friend.

Invite friends to a student event on campus.

Learn more: Tips for meaningful connection

Move your body

Physical activity is great for both your body and your mind. Exercise releases endorphins, reduces stress and improves focus.

Quick tips:

Take a walk between classes.

Try a group fitness class at The Rec.

Stretch for five minutes before bed or after waking up.

Learn more: Your campus fitness guide

Prioritize sleep

Sleep is essential for mental health, memory and mood. Aim for 7–9 hours each night.

Sleep-friendly habits:

Set a consistent bedtime.

Limit screen time before bed.

Create a calming nighttime routine (think reading, journaling or listening to music).

Learn more: Sleep solutions for college students

Practice mindfulness

Mindfulness helps you stay present and calm, even when life feels hectic. It can reduce stress, improve focus and boost your overall well-being.

Easy ways to begin:

Take five deep breaths before starting a task.

Try a short, guided meditation.

Notice your surroundings—what do you see, hear and feel? This quick check-in can ground you in the moment.

Learn more: Simple ways to be present

Find support

If you’re struggling, asking for help is a sign of strength. Talk to someone you trust or use campus resources.

Peer Wellness Coaching: 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.

Counseling and Psychiatric Services (CAPS): CAPS provides mental health support for all CU Boulder students, including a 24/7 clinician line, mental health screenings, brief individual therapy, group therapy, workshops, crisis support and more.

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How to take care of yourself after a breakup

Kyra Raye Loch — Mon, 08 Dec 2025 19:00:28 +0000

How to take care of yourself after a breakup Kyra Raye Loch Mon, 12/08/2025 - 12:00

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It doesn’t matter if you’ve been with someone for a matter of weeks, months or years. The end of a relationship can sometimes leave you feeling uneasy or uncertain about what comes next. Here are a few tips that can help you cope with a breakup.

Feel your feelings

Sad, angry, jealous, relieved—whatever you’re feeling is normal. Let yourself experience those emotions without judgment. Avoiding them can make things harder later, and the pain will likely ease with time. If you're finding it hard to cope with your emotions, sometimes distraction can help increase our ability to cope. Consider watching a movie or TV show, talking with a friend or family member, listen to your favorite music or invite a friend to go on a walk. Sometimes your feelings may feel overwhelming, or sometimes they may be more tolerable—you're the expert in what you can handle and treating yourself with kindness and compassion after a breakup will serve you best in the long run.

Set boundaries

Boundaries can help protect your mental health moving forward. Here are some examples of boundaries you can set after a breakup:

Sharing details: You don’t owe anyone the story. If asked, and you do not want to share, try: “I’d rather not talk about it right now.”

Contact: Take a break from your ex. A “no-contact” period gives space to heal.

Unexpected encounters: If you share classes or friends, agree to keep things polite and brief.

Friendship: If you’re trying to stay friends, set clear lines—maybe that’s no cuddling, sleepovers or being each other’s primary source of support.

Watch for harmful behavior

Breakups should never involve control, threats, abuse or other harmful behaviors. If you or someone you know feels unsafe, reach out for help. The Office of Victim Assistance (OVA) offers free, confidential support.

Connect with your people

Spend time with friends, family or roommates. Grab coffee, share a meal, get outside or just check in. Let them know how you’re doing and ask about them, too. If you need support, ask for it. The people who care about you will likely be more than happy to help.

Look after your well-being

It’s important to make sure your needs are met, especially after a breakup. Here are a few examples of simple activities that are worth a try:

Journal your thoughts.

Move your body—walk, dance or visit The Rec.

Aim for seven to nine hours of sleep each night.

Drink water and eat regular meals.

Call a friend.

Monitor substance use—they can sometimes make things worse and can delay healing from a difficult experience.

Make time to reflect

When you feel ready, looking back on your relationship can help you learn more about yourself. Here are some questions to guide your reflection:

Who were you then—and who are you now?

Relationships often change us. Think about:

How have you grown as a person?

What did you learn about handling conflict?

Did your communication skills improve?

What habits do you want to keep moving forward?

What are your non-negotiables?

Dating teaches us what matters most. Ask yourself:

What qualities or values are essential for you in a relationship?

Did you discover any deal-breakers you didn’t expect? Knowing this helps you set healthy boundaries in the future.

What would you do differently next time?

Nobody’s perfect. Reflect without being too self-critical:

Are there things you wish you’d handled differently?

How do you want to show up in future relationships? Use these insights as lessons, not regrets.

Remember, the goal isn’t to dwell on the past—it’s to understand yourself better and move forward with confidence.

Find support

Breakups can be tough, but you don’t need to go through it alone. If you need support, there are resources on campus that can help.

Let’s Talk

Connect with a Counseling & Psychiatric Services provider for a free, informal consultation to discuss your concerns and learn about additional resources on campus. Students commonly visit with concerns about stress, sadness, worry, relationships, academic performance, family problems and financial struggles.

Office of Victim Assistance (OVA)

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 intimate partner abuse, domestic violence, stalking, sexual assault and more.

Thriving Campus

If you are looking to connect with a local mental health provider in your area, Thriving Campus can help you connect with a variety of providers based on specialization, needs and insurance.

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Your winter break reset: Tips for feeling your best

Kyra Raye Loch — Tue, 18 Nov 2025 21:40:25 +0000

Your winter break reset: Tips for feeling your best Kyra Raye Loch Tue, 11/18/2025 - 14:40

Health Promotion

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Whether you’re heading home or staying on campus, winter break is a chance to slow down and do things that help you recharge. Here are some quick, practical ideas to help you feel more balanced and energized.

Set your own pace

Winter break can often feel busy with holidays, plans with family or other responsibilities, but it’s okay to slow down. Listen to what you need, whether that’s social time or quiet time, and build it into your day.

Stay connected

Spending time with people who lift you up can boost your mood. Keep in touch with friends, family or roommates—even a quick text or FaceTime can make a difference. Make plans you’ll look forward to with others and give yourself the chance to enjoy them when the time comes.

Move in ways you enjoy

Moving your body is a great way to recharge, as it helps reduce stress and gives you more energy. And movement doesn’t have to mean a full workout. Go for a walk, dance to your favorite playlist or try something new. No matter how you choose to move, find joy in the activity and notice how it helps you feel more refreshed.

Get outside

Enjoying fresh air and exposure to natural light are easy ways to improve your well-being. Take a walk, explore a local park or just sit outside with your favorite beverage. If you’re traveling, look for ways to enjoy the outdoors wherever you are.

Try simple ways to recharge

Little actions can make a big difference in your day. Here are some other ideas to try over break:

Write down three things you’re grateful for

Declutter your space for 10 minutes

Take a break from social media

Watch a show that makes you laugh

Enjoy your favorite snack or drink

Remember, winter break is your opportunity to reset and take care of yourself. Make the most of it and return feeling refreshed and ready for the new semester!

Find support

If you’re feeling stressed or simply want to try new ways to support yourself, campus resources are available to help you thrive.

Peer Wellness Coaching: Connect with a trained peer coach for one-on-one support. They can help you set goals, manage stress and more.

Counseling & Psychiatric Services (CAPS): If you’re in Colorado, CAPS offers confidential counseling, group sessions and psychiatric care to help you navigate challenges, whether you’re dealing with anxiety, stress or other concerns.

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5 free activities that can boost your well-being

Kyra Raye Loch — Wed, 12 Nov 2025 16:33:33 +0000

5 free activities that can boost your well-being Kyra Raye Loch Wed, 11/12/2025 - 09:33

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One of the best things about college is that you have access to a ton of free resources and support. Check out these five free wellness activities you can try on campus!

1. Sign up for a free nutrition consultation

You can meet with a registered dietitian for a free appointment to talk about your nutrition questions. Get advice on healthy eating, meal planning, sports nutrition, and making lifestyle changes.

2. Try a free workshop

Counseling and Psychiatric Services (CAPS) offers workshops where you can discover effective ways to manage stress, tackle anxiety, build healthy routines, and pick up practical life skills for campus life and beyond.

3. Take a snooze in a nap pod

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

Nap pod locations:

Main Student Recreation Center (main floor)

Wellness Suite in Wardenburg Health Center (third floor)

Norlin Library (first floor)

CASE (third floor east)

4. Get moving at Free Friday Power Hour

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

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

5. Meet with a peer wellness coach

Looking to make friends, manage stress or stay on track? Peer wellness coaches—fellow Buffs just like you—can help you set goals, connect with campus resources and take action.

Looking to develop better study habits, find balance and feel more grounded? Peer wellness coaches are fellow Buffs just like you, who understand what it's like to be a college student today. They can help you set goals, connect with useful resources and take action.

Get support with:

Study habits

Finals prep

Better sleep

Money matters

Relationships

Self-care

And more!

At CU Boulder, there are many resources to help you feel your best and make the most of college life. Whether you want to meet new friends, manage stress or try something active, there’s support and opportunities waiting for you—so you can enjoy your time here and set yourself up for a great future.

One of the best things about college is that you have access to a ton of free resources and support. Check out these five free wellness activities you can try on campus!

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Small ways to treat yourself during finals

Kyra Raye Loch — Tue, 11 Nov 2025 23:17:58 +0000

Small ways to treat yourself during finals Kyra Raye Loch Tue, 11/11/2025 - 16:17

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As the end of the semester approaches, it’s easy to get caught up in the whirlwind of deadlines and study sessions. But remember, it’s important to take care of your well-being along the way!

This is your chance to recharge, celebrate your progress and discover new ways to treat yourself. Check out these ideas to try during finals week.

Try acupuncture or massage

Acupuncture is a natural way to help your body heal and can help with everything from sore muscles and stress to anxiety and fatigue. If you want a fast pick-me-up, check out group acupuncture sessions—these appointments use ear needles or seeds and are a great way to relax.

Massage therapy is also available if you’re looking to unwind. Licensed massage therapists can help you relax and ease muscle tension. Services are offered at Wardenburg and the Rec Center, so it’s easy to fit a session into your busy schedule. Get ready to feel rejuvenated and take on finals with confidence! Schedule an appointment through your MyCUHealth Portal.

Move your body

If you’re looking for a quick way to boost your mood and energy, moving your body is a great option. Physical activity doesn’t just support your physical health—it can also help clear your mind and reduce stress.

Aim for about 20 minutes of movement each day. Short on time? Split it up into two 10-minute sessions when your schedule gets busy. Try activities you enjoy, like running, jogging, walking, biking, dancing or yoga. You can also switch things up by volunteering to walk dogs or joining a game of spike ball.

Need more ways to get active? Stop by the Rec Center during Free Finals Week for free skating, bouldering and fitness classes. Plus, you’ll find meeting rooms available if you need a quiet place to study between activities.

Stay connected

Finals can be stressful, but you don’t have to go through them alone. Staying connected to friends and family can make a big difference for your well-being.

Reach out to loved ones for a quick chat or organize a group hangout to share a laugh and decompress. Making plans with friends can also give you something positive to look forward to—whether it’s Late Night Breakfast, a coffee date after an exam or a fun outing once finals are over, having these moments on your calendar can boost your mood and motivation.

Remember, you’re not the only one feeling the finals crunch. Lean on your support system and offer encouragement to others, too.

Take a nap

Want a way to treat yourself and practice self-care? Make sleep your top priority! Giving yourself seven to nine hours of restful sleep each night is one of the kindest things you can do for your body, mind and immune system—especially during finals. Rather than pushing through late-night study sessions, show yourself some compassion by sticking to a sleep routine that helps you feel your best.

Take care of yourself by saying no to all-nighters and late-night cramming. Plan out your study time for each class so you can maintain balance without sacrificing sleep. If you still feel tired during the day, give yourself permission to recharge at a campus Relaxation Station—a quick 15-to-20-minute nap can be a wonderful act of self-care, leaving you refreshed and ready to take on whatever’s next.

Celebrate small wins

Be sure to celebrate your achievements—no matter how small! Every bit of progress counts, whether you’re tackling one exam or juggling several. Taking time to recognize your wins can help you stay motivated. Here are some easy ways to treat yourself:

Enjoy a delicious meal. Cook something you love or grab takeout from your favorite spot for a well-deserved treat.

Take a break. Give yourself a day to unwind, watch your favorite shows, get outside, or simply relax without any schoolwork.

Reward yourself. Celebrate your hard work with a little treat—maybe an extra special coffee or something else that brings you joy.

Share gratitude. Take a moment to thank friends, family or even yourself for the support and encouragement during finals.

As we get ready to close out the semester, remember to be kind to yourself. These small acts of self-care can make finals week not only manageable, but a little more enjoyable, too.

As the end of the semester approaches, it’s easy to get caught up in the whirlwind of deadlines and study sessions. But remember, it’s important to take care of your well-being along the way! Check out these ideas to treat yourself during finals week.

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Beat the study slump: How to boost your comfort and focus

Kyra Raye Loch — Mon, 27 Oct 2025 17:38:32 +0000

Beat the study slump: How to boost your comfort and focus Kyra Raye Loch Mon, 10/27/2025 - 11:38

Medical Services

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Studying and working at a desk can be tough on your body. Leaning over your laptop or using a setup that’s not super comfortable can lead to sore necks and backs.

But don’t worry—physical therapists at Medical Services have your back (literally)! Here are some easy tips to help you feel better and avoid those aches and pains.

Take breaks and keep moving

Staying in one position for too long, especially while studying, can lead to stiffness, soreness and other health issues. That’s why the Physical Therapy team at Medical Services recommends taking regular breaks to move in ways that feel good to your body.

Try building short movement breaks into your day. For example, after an hour of studying, take 15 minutes to stretch, shift positions, go for a short walk if you’re able to or do a few simple exercises. You can also add movement to your routine in small, simple ways. This can include changing your posture, doing gentle stretches while on a call or using a different seat that encourages more active sitting.

Practice deep breathing to ease stress and tension

Stress and pain are closely connected in the brain, so lowering your stress can also help reduce physical discomfort. Deep breathing exercises can help calm our nervous system down from “fight-flight-or-freeze" mode into a more relaxed “rest and digest” state.

To try it out, find a spot where you feel comfortable— you can be sitting, lying down or in any position that works for you. Take a few minutes to focus on breathing slowly and deeply. Try breathing in through your nose for a count of three, pause for a moment then breathe out through your mouth for a count of four.

As you keep breathing, notice how your body responds. Do your shoulders feel more relaxed? Has some tension eased up? Keep going until you feel a little calmer and more centered.

Support your lower back while sitting

Sitting for long periods can lead to back pain, especially in your lower back. Supporting this area can help you feel more comfortable.

One tip for this is to place a small rolled-up towel or blanket between your lower back and the chair to give it extra support. Another option is to place a towel roll under your sitting bones (tailbone area). This can help tilt your pelvis slightly forward, which may make it easier for your back to relax. It can also help ease tension in your shoulders and neck, especially if you’re working at a computer.

Try different setups to see what feels best for your body. Even small adjustments can make a big difference!

Tweak your setup to work better for you

Whether you study at a desk, on the couch or in bed, there are ways to make your space more comfortable and supportive. If you use a laptop, try raising it so the screen is at eye level—this can help reduce strain on your neck and back.

If you’re able to, using a separate keyboard and mouse can help your shoulders, elbows and wrists stay in a more relaxed position. If that’s not an option, experiment with different spots around your space, like switching from a coffee table to a counter or desk—to find what feels best for your body.

And when it’s time to take a break, be mindful if you spend time on your phone. Looking down at your screen can add extra stress to your neck and shoulders. Try holding your phone closer to eye level when you can—even small changes like this can help you feel better.

Find support

If you’re dealing with ongoing discomfort, pain that’s getting worse or just want some expert advice on making your study space more comfortable, don’t wait—reach out to a physical therapist! Medical Services makes it easy for students to get support, offering physical therapy appointments both at Wardenburg and at the Rec Center. Schedule a session today and start feeling better.

Studying and working at a desk can be tough on your body. Leaning over your laptop or using a setup that’s not super comfortable can lead to sore necks and backs. But don’t worry—physical therapists at Medical Services have your back (literally)! Here are some easy tips to help you feel better and avoid those aches and pains.

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When is it time to seek mental health support?

Kyra Raye Loch — Fri, 24 Oct 2025 21:28:38 +0000

When is it time to seek mental health support? Kyra Raye Loch Fri, 10/24/2025 - 15:28

Counseling & Psychiatric Services

College can be exciting, challenging and sometimes overwhelming. Whether you're worried about yourself or a friend, knowing when and how to ask for help is important. You don’t have to go through tough times alone—there are people and resources ready to support you.

Here are some tips to know when and how to reach out for help.

When to reach out for general support

It’s okay to ask for help, even if you’re not sure you “need” it. Stress, sadness and anxiety can sneak up on us and are typical, especially in college. But if something doesn’t feel right, it’s worth checking in.

Many college students experience struggles such as:

Feeling stressed, anxious or worried
Feeling sad or down
Feeling lonely or disconnected
Struggling to keep up with school, work or relationships
Using substances
Dealing with relationship challenges
Feeling stuck and unsure how to make changes

While many of these experiences are common, it’s time to reach out for help if you feel as though your struggles are impacting your ability to live your life in a way that feels good and meaningful to you.

Some signs that these things are having a negative impact may include:

Avoiding situations that you used to enjoy
Struggling to get out of bed or make it to class
Isolating yourself
Using substances more often or noticing you are struggling to control your use
Not eating regularly or otherwise not caring for yourself like you are used to
Not experiencing joy or feelings of happiness in the way you used to
Struggling to complete your academic work or manage the stress of academics

Connect with general support resources:

Counseling & Psychiatric Services (CAPS): CAPS provides mental health support for all CU Boulder students, including same-day mental health screenings, brief individual therapy, group therapy, workshops and crisis support. Drop-in screenings are available in person at CAPS in C4C N352 Monday-Friday from 10:30 a.m. to 4 p.m. during the fall semester.

Let’s Talk: Drop in for a casual, confidential chat with a CAPS counselor—no appointment needed.

Free workshops: Learn coping skills for stress, anxiety and tough emotions.

Peer Wellness Coaching: Talk with trained student coaches about stress, relationships, academics, sleep, finances and more.

Student Outreach, Advocacy & Support: Case managers connect students with campus partners, community resources and support systems while building a trusting relationship and coaching them toward self-advocacy. They can also reach out to a friend on your behalf if you’re worried about someone.

Office of Victim Assistance: Free, confidential support with advocate counselors for students who’ve experienced or witnessed something traumatic or disruptive, recently or in the past.

Thriving Campus: Find local mental health providers based on your needs and insurance.

When to seek urgent support

Sometimes things feel too big to handle alone, and you need help right away.

Urgent support is for situations like:

Thinking about suicide or not feeling safe
Thinking about hurting someone else
Feeling like your life is in danger
Seeing or hearing things that others aren't responding to
Experiencing a recent assault or trauma
Feeling out of control with substance use or eating behaviors

If you or someone you know needs urgent help, here are options:

Counseling & Psychiatric Services: Call 303-492-2277 anytime to talk with a mental health professional. Drop-in screenings are also available in person at CAPS in C4C N352 Monday-Friday from 10:30 a.m. to 4 p.m. during the fall semester.

Office of Victim Assistance: Call 303-492-8855 anytime to talk to a counselor specifically about assault, abuse, violence, crime or trauma.

Colorado Crisis Services: Call 1-844-493-8255 or text “TALK” to 38255—available 24/7.

Clinica Health and Wellness Crisis Center: Walk-in support at 3180 Airport Rd, Boulder.

Crisis Text Line: Text “HOME” to 741741 or chat via WhatsApp—free and available 24/7.

Trevor Project (LGBTQ+ support): Call 1-866-488-7386 or text “START” to 678678.

When to call for emergency help

If someone is in immediate danger or needs urgent medical attention, call 911 or CU Boulder Police at 303-492-6666. You won’t get in trouble for calling—your safety and the safety of others is the priority.

Emergency situations include:

Someone has disappeared
Someone has been threatening suicide or attempted suicide
Someone may overdose or has overdosed
Someone is engaging in dangerous behavior
Someone can’t care for themselves and needs immediate help

Find support:

If you’re concerned about someone’s safety, you can request a welfare check. Consider this option if you’re seriously worried about someone’s well-being because of their recent behavior or statements, and you can’t reach them to confirm they’re safe. Police departments can conduct welfare checks—just be ready to provide their location (including residence hall and room number if on campus) and why you’re concerned.

On campus: Call CUPD at 303-492-6666

Off campus: Call Boulder Police at 303-441-3333 or the local police department

Many departments, including CUPD and Boulder Police, often bring a mental health co-responder to support these situations. When calling, you can ask for a co-responder. Their goal is to check on the person, connect them to support and help them make a plan for care—not to get anyone in trouble. They may also help contact a friend or family member. Remember, calling the police isn’t always the right option for everyone, so consider what feels safest in each situation.

988 Suicide & Crisis Lifeline

Call 988 anytime for free, confidential support if you or someone you know needs immediate mental health support.

Remember, reaching out for help is a sign of strength, and there are resources and people ready to support you whenever you need it.

Whether you're worried about yourself or a friend, knowing when and how to ask for help is important. You don’t have to go through tough times alone—there are people and resources ready to support you. Here are some tips to know when and how to reach out.

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When is it time to seek mental health support?

When to reach out for general support

Connect with general support resources:

When to seek urgent support

If you or someone you know needs urgent help, here are options:

When to call for emergency help

Find support:

988 Suicide & Crisis Lifeline