Healthy Buffs

5 things to know about study drugs

Kyra Raye Loch — Fri, 10 Oct 2025 21:03:09 +0000

5 things to know about study drugs Kyra Raye Loch Fri, 10/10/2025 - 15:03

Health Promotion

With exams and major projects coming up, some students may feel tempted to misuse prescription stimulants—often referred to as “study drugs”—in hopes of boosting academic performance. These study drugs, such as Ritalin or Adderall, are prescription stimulants that are sometimes used without a prescription or not as prescribed to try to boost stamina, energy or concentration.

It’s important to recognize that while these medications can be helpful and necessary for individuals who are prescribed them and use them as directed, taking them without a prescription or outside of medical guidance poses serious health and legal risks. Supporting academic success means promoting safe, informed choices and respecting the role of prescribed treatments in managing health conditions.

If you’re thinking about using any substances not as prescribed to help you study, here are some important things to keep in mind.

1. Be aware of possible risks and side effects

While some people may believe that using stimulants not as prescribed may help them focus better, they’re not likely to help your academic performance. In fact, misusing stimulants and amphetamines can lead to unintended consequences, including:

Risk of accidental overdose due to counterfeit pills that may contain other unknown substances

Increased anxiety or other mental health impacts

Physical discomfort, including nausea, digestive issues, etc.

Risk of seizure and cardiac event, especially if dosing isn’t managed by a healthcare provider

Increased irritability

Losing sleep, feeling fatigued

Focusing on the wrong things (like organizing your room instead of studying)

Becoming addicted to, or dependent on, amphetamines

Keep in mind: Even when taken as prescribed, stimulants can cause side effects. If you’re using prescription stimulants for a medical reason and have concerns about side effects, reach out to your healthcare provider for support.

2. Reduce risk

Taking any prescription medication without a prescription or in a way that isn’t directed by your doctor can be dangerous. This includes using stimulants to study or taking anti-anxiety medications (like Xanax) to manage stress. Mixing stimulants with depressants—such as alcohol, Xanax or opioids—can make the risk of overdose even higher.

Also, be aware that any drug not bought directly from a pharmacy could contain fentanyl, methamphetamine or other unexpected substances. Counterfeit pills are often made to look like real prescription medications, including Adderall, Percocet, Oxycontin, Roxicodone and Xanax. The U.S. Drug Enforcement Agency has found that nearly half of all fake prescription pills tested contained a deadly amount of fentanyl. Any pill you get from friends, classmates or dealers could be fake and very dangerous (reminder: possession and/or selling narcotics, including Ritalin, Adderall and Xanax, is illegal and can result in criminal charges. These actions are also a violation of the Student Code of Conduct.).

If you choose to use substances, use fentanyl test strips to check them before you use. You can get free test strips from Health Promotion on the third floor of Wardenburg Health Center.

Keep in mind: fentanyl test strips can help, but they do not guarantee your safety. Fentanyl might still be in a different part of the pill or powder, or there could be other harmful substances present.

Here are some other things to keep in mind to reduce your risk:

Assume any drug not purchased directly from a pharmacy is contaminated with harmful substances.

If you choose to use stimulants without a prescription, start slow, use smaller doses and practice caution.

Keep naloxone, an FDA-approved nasal spray that can be used to temporarily reverse opioid and fentanyl overdoses, on hand and learn how to use it.

Avoid using substances alone. If someone experiences an overdose, make sure they know how to call for help and administer naloxone.

Practice healthy habits, like eating regularly and staying hydrated.

Schedule time to sleep and recover after use (sleep is one of the best predictors for academic success).

3. Prevent overdoses

If you choose to use study drugs with or without a prescription, you may experience unwanted side effects, including accidental overdose.

Call 911 if you or someone you know experiences any of the following:

Irregular heartbeat, chest pain

Confusion

Convulsions, seizures

Delusions, hallucinations

Passed out, unresponsive

Shallow breathing

Blue/gray lips or fingertips

CU Boulder Amnesty Policy

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

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

Call for help (911 or university staff).

Stay with the individual until help arrives.

Cooperate with staff and emergency responders.

911 Good Samaritan Law

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

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

4. Consider alternatives

As you weigh the risks and side effects of using study drugs, think about whether there are other ways to boost your energy and focus while avoiding unwanted experiences. For example, getting seven to nine hours of sleep each night can help you feel more alert, and breaking your study sessions into shorter, focused blocks may make you feel more productive.

Usually, the most effective way to improve your grades and prepare for exams is to start early, give yourself plenty of time to study, get plenty of sleep and take regular breaks.

Here are a few tips to try:

Plan your study time. Study when you’re most alert—whether that’s morning or night.

Prioritize subjects. Focus on what’s on your exams, starting with topics you know least. Ask instructors if you're unsure what to study. If you get stuck, move on and come back later.

Reduce distractions. Silence your phone and let friends know you’re unavailable during study sessions. Reward yourself with short breaks after hitting milestones.

Go to bed at a reasonable time. Aim for at least seven hours of sleep each night. If you’re tired, a 15–20-minute nap can help. Rest supports memory and focus!

Start small. Break big tasks into smaller steps. Use outlines to overcome blank-page anxiety and tackle study guides in chunks.

Set the mood. Create a study-friendly space with all your supplies ready—laptop, charger, snacks, water and materials.

Maintain your energy. Eat regularly and stay hydrated. You’ll focus better and get more done.

5. Find support

CU Boulder has a variety of resources to help students prepare for exams and projects. These are a great alternative to going it alone and can be more effective than using study drugs.

Tutoring and academic resources: Our university has a variety of tutoring and learning services. Some are specific to classes, departments or groups of students, while others are available campus wide. Many of these services are free to use. If you aren’t sure where to begin, check your syllabus and ask your professor for help or referrals.

Peer Wellness Coaching: Meet one-on-one with a trained peer wellness coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to study, reduce stress, manage your time, create a sleep schedule or routine, practice self-care and more.

Let’s Talk: Counseling and Psychiatric Services (CAPS) provides free drop-in services through Let’s Talk. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

Collegiate Recovery Community (CUCRC): The CUCRC provides meetings and support groups, recovery-focused housing, events and activities, peer support and more for students in recovery or interested in pursuing recovery from drugs, alcohol, eating disorders, self-harm, other addictions and harmful behaviors.

Alcohol and Other Drugs Information: CU Boulder is committed to the health and wellness of our students. Learn more about campus policies, programs and tips to stay safe while using alcohol and other drugs.

If you’re thinking about using any substances not as prescribed to help you study, here are some important things to keep in mind.

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5 pro tips to prepare for ski and snowboard season

Anonymous — Thu, 09 Oct 2025 21:15:18 +0000

5 pro tips to prepare for ski and snowboard season Anonymous (not verified) Thu, 10/09/2025 - 15:15

Rec Center

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Snow is just around the corner, and that means it’s almost time to visit the mountains. Whether you're new to the slopes or a seasoned shredder, here are some tips to help you prepare and stay stoked.

1. Get your gear ready

As ski and snowboard season approaches, getting your winter sports gear ready is essential for a safe and fun mountain adventure. Before you hit the slopes, make sure your equipment is in top shape so you can ride with confidence all season long.

Must-have items

Helmet: Safety first! Keeps your head warm and protected.

Goggles or sunglasses: Shield your eyes from snow glare and UV rays.

Neck gaiter: Stay cozy in cold, windy conditions.

Sunscreen: Yes, even in winter. Snow reflects sunlight!

Layers: Dress smart with moisture-wicking and waterproof gear.

Gloves and warmers: Dry hands = happy hands.

Water and snacks: Stay fueled and hydrated all day.

Ski pass: Save money with student discounts from Ikon or Epic.

Missing some gear?

No worries! Rent items like insulated pants, jackets and snow gloves from the Outdoor Pursuits Equipment Rental Center. You can also rent items from local stores, borrow from friends or shop secondhand to save cash.

Check your stuff

Give your gear a quick inspection:

Look for tears, broken zippers or worn-out boots.

Test bindings and check goggles for scratches.

Tune up your board or skis—Outdoor Pursuits even offers a $10 waxing workshop!

2. Start training

Don’t let sore legs or fatigue ruin your day on the mountain! Preseason training is key to staying strong, avoiding injuries and making the most of ski and snowboard season.

Start early. Begin training six to eight weeks before ski season for the best results.

Focus on strength, balance, cardio and endurance. Mix it up across your workouts.

Train two to three times a week. Consistency beats intensity.

Modify as needed. Listen to your body and adjust exercises to fit your level.

Need help getting started? The Rec Center offers small group training classes focused on mobility, strength, flexibility and total body workouts. Led by certified personal trainers, these sessions are perfect for building ski-ready fitness with personalized support.

3. Find your crew

Looking for people to ride with this season? CU Boulder has many student clubs to help you connect, shred and explore the mountains together.

Boulder Freeride: This student organization organizes ski trips all semester long. Open to all skill levels.

Backcountry Squatters: Builds community for women in the outdoors with trips, clinics and hangouts.

Backcountry Club: Perfect for students interested in learning or advancing their backcountry skiing skills.

Snowboarding & Freeskiing Sport Clubs: Want to compete? These Sport Clubs train and race against other colleges.

Browse more student organizations on BuffConnect.

4. Explore transit options

Hate driving in I-70 traffic? You’re not alone. Save time and stress by using these student-friendly ski transit options:

CU Boulder Ski Bus: Ride to resorts like A-Basin, Winter Park and Copper for just $20 ($10 for Herd members). Stops at Williams Village, Kittredge and Farrand Field.

Snowstang RTD Shuttles: Affordable roundtrip rides to Loveland, Copper, Breckenridge and A-Basin. Tickets range from $25–$40.

5. Go easy on yourself

Learning to ski or snowboard can be challenging, especially if it’s your first time out or you haven’t hit the slopes in a while. Start on beginner runs to get comfortable with the basics and your gear. Focus on skills like turning, stopping (without your poles if you’re a skier), getting on and off the lift solo, and controlling your speed. Many ski resorts also offer lessons to help you get more comfortable.

Once you’ve got the hang of those, you can start exploring more of the mountain. Don’t feel pressured to jump to advanced runs—pushing your limits is good, but know when to dial it back. Attempting a black diamond before you’re ready can put you and others at risk. Always know your limits, stick to marked trails and ride in control.

Remember, terrain like chutes, trees and backcountry spots can be risky if you’re not experienced. Always hit these areas with a buddy and keep an eye on each other. That way, if someone gets injured, stuck in a tree well or just needs help, you’re both covered.

Find support

Make the most of your ski season by taking advantage of resources available on campus. There are various options to help you prepare for the season and overcome potential setbacks.

Physical therapy and sports medicine
Medical Services has a sports medicine and physical therapy team that can help treat symptoms related to sports and physical activity, including concussion care. Consider scheduling an appointment before the season starts to build strength and prevent injuries.

Personal training
Work with a certified personal trainer to develop a sport-specific training regimen. Training options include personal and partner training as well as adaptive training for all levels and abilities.

Sports massage
Massage can help to stretch out and manipulate scar tissue to minimize the risk of a repeat injury. It’s also a great way to replenish muscles with improved blood supply for better healing.

Acupuncture
Acupuncture can be an integral part of your wellness and can be helpful in treating muscle or joint pain, and more.

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4 things to do after unprotected sex

Kyra Raye Loch — Mon, 06 Oct 2025 16:49:09 +0000

4 things to do after unprotected sex Kyra Raye Loch Mon, 10/06/2025 - 10:49

Medical Services

In the heat of the moment, practicing safer sex habits might not be the first thing on your mind.

Unprotected sex includes any activity where you make contact with someone else's genitals without a protective barrier. This can include contact with your mouth or genitals. This most commonly happens when a condom is not used, breaks or falls off.

Using barriers like condoms or dental dams is important, because it can reduce the risk of getting or spreading sexually transmitted illnesses (STI) and prevent pregnancy. However, if you find yourself in a situation where protection was not used or failed, it's important to know what steps you can take next. Here are some things to do after having unprotected sex.

1. Explore emergency contraceptives if needed

If you have vaginal sex without a barrier or birth control methods, emergency contraception is a safe and effective way to prevent unintended pregnancy after unprotected sex if taken in time (see below for specifics). It is also important to know that emergency contraception does not cause an abortion.

Ella prevents pregnancy up to five days after sex and is recommended as the first choice for emergency contraception. It’s more effective than other morning-after pills (like Plan B), but you need a prescription to get it.

Take: As soon as possible or within 5 days (120 hours)

Weight limit: 195 pounds*

Prescription: Required

*Ella may not be effective if you are above this weight. See the next section for information on IUD options.

Plan B and other levonorgestrel morning-after pills can lower your chances of getting pregnant by 75-89%. You can take this type of pill up to five days after unprotected sex, but it’s better to take it sooner because it can become less effective the longer you wait.

Take: As soon as possible or within 3 to 5 days (72 to 120 hours)

Weight limit: 165 pounds*

Prescription: Not required

*Levonorgestrel pills may not be effective if you are above this weight. See the next section for information on IUD options.

Intrauterine devices (IUDs) can be used to prevent pregnancy if applied within five days (120 hours) of unprotected sex. Copper IUDs don’t use hormones, are considered 99% effective at preventing pregnancy and can provide protection for up to 12 years. Copper IUDs are especially recommended for women who are above the weight limit for emergency contraceptive pills, because they have been shown to be less effective for women at or above the advertised weight limits.

The Sexual and Reproductive Health team at Wardenburg can help you or your partner explore a variety of emergency contraception and birth control options, including copper IUDs and prescriptions.

If you’re not able to see a healthcare provider in time, you or your partner can still purchase Plan B for $25 at the Apothecary Pharmacy in Wardenburg or other local pharmacies without a prescription. Most insurance plans will also cover the cost of Plan B without a prescription. However, if you are on another individual’s plan, they may receive an explanation of benefits for the purchase.

Having Plan B or Ella on hand ahead of time could save you from feeling stressed about purchasing emergency contraceptives in time. Just be sure to monitor the expiration date to ensure it is still effective.

2. Get tested for sexually transmitted infections (STIs)

STIs are infections that pass from one person to another through sexual activities, including oral sex, vaginal sex, anal sex, genital contact or sexual fluids like semen. These types of infections can be caused by bacteria, viruses or parasites.

If you’re experiencing any symptoms at any time, such as new discharge, itching, burning, pain or skin changes, schedule a medical appointment right away to evaluate your symptoms. Medical Services also provides STI screening appointments and drop-in testing options.

If you’re not experiencing any symptoms but are worried that you may have been exposed to an STI, but are not experiencing symptoms, you can also contact a medical provider to determine whether you should get tested.

Testing positive for an STI can be a scary experience. However, it’s important to know that providers at Wardenburg are here to support you through behavioral health services and provide you with effective treatment options.

The Sexual and Reproductive Health team at Wardenburg can also provide consultations and prescriptions for preventative medications and vaccinations that can help prevent the spread of a variety of STIs.

3. Take a pregnancy test if needed

If you’re concerned about an unplanned pregnancy after unprotected sex, you can schedule an appointment to take a pregnancy test at Wardenburg. Students can also access free pregnancy tests at the Basic Needs Center in the UMC and the Center for Cultural Connections & Community in C4C, and pregnancy tests are available for purchase at the Apothecary Pharmacy in Wardenburg. Please note, supplies may be limited. Tests are also available for purchase at all pharmacies and supermarkets.

If you choose to take an at-home test, the accuracy of results can depend on when it is taken. Some tests can detect pregnancy hormones within 10 days, but they are typically most accurate when you use them after you have missed your period. Just be sure to check the expiration date and follow the directions on the package.

Finding out you are pregnant when you didn’t expect it can be a stressful experience. Deciding what you want to do about an unplanned pregnancy is a deeply personal experience, and everyone’s situation is different. Talking with your partner, a trusted friend or family member, a healthcare provider or a counselor can help you better understand your options and figure out what to do. Medical Services is here to provide accurate, non-judgmental information about your options and answer your questions. They also have mental health specialists on staff to help support you throughout the decision and appointment process.

4. Prepare for next time

While many people have intentions to practice safer sex, it can be hard to do in the moment. Here are some things you can do to feel more prepared and protected in the future.

Explore independently: How do you think or feel about connecting sexually with yourself or a partner? How does your own body experience pleasure? This topic is often absent in traditional sex education, if you have been offered any at all. Our SexEd Workbook can be a great place to start thinking through questions that you may not have considered or been asked before.

Explore barrier methods: Using barriers during sex and foreplay can help protect you and your partner(s) against STIs. Barrier options include things like external condoms, internal condoms and dental dams (for oral sex). When using barriers, make sure they are not expired or damaged. Using a personal lubricant can decrease friction during sex, which can help improve overall pleasure and reduce the risk of tearing sensitive tissues, which can aid the transmission of STIs. All of these supplies are available for free at the Sexual and Reproductive Health office and Wellness Suites in Wardenburg and the Village Center. Students living on campus can also order a free Buff Box that includes supplies and information about safer sex, such as condoms, lube, finger cots, dental dams and tips for communicating with partners.

Explore birth control options as needed: If you’re concerned about an unplanned pregnancy, consider taking some time to explore birth control options. Medical Services is available for in-person birth control consultations to walk you through short- and long-term options, potential side effects and application. Bedsider is also a great resource to explore online if you’re not ready for an in-person conversation.

Keep emergency contraception on hand: You can get a prescription or pick up emergency contraception at the pharmacy at any time. Just be sure to monitor the expiration date to ensure it is still effective before you take it.

Consult with a sexual health provider: Scheduling a visit with a sexual and reproductive health provider can help you learn how your body works and identify problems early. They can also discuss screening for STIs, birth control methods help you learn more about healthy sexual relationships.

Screen for STIs regularly: It’s important to get tested for STIs at least once per year. If you have multiple partners or switch partners, it’s important to get tested before you start having oral, vaginal or anal sex. It’s also important to discuss your results with your partner, so that you can both receive treatment as needed.

Take preventative measures: Did you know that there are vaccines and medications that can help prevent the spread of certain STIs? Vaccines are available for several STIs, HPV and hepatitis. Both vaccines are strongly recommended for all college-aged adults. You can also learn more about preventative medications from the sexual and reproductive health providers. These include these like HIV PrEP (helps prevent the transmission of HIV) and doxyPEP (reduces the risk of transmitting gonorrhea and syphilis).

Remember, prioritizing your sexual and reproductive health empowers you to make informed choices, seek support when needed and take proactive steps for your well-being.

Sexual assault

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

Sexual assault 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. Additionally, if you consent to sex with a condom and your partner doesn’t use one, that is not consent. This practice is often referred to as “stealthing.”

Learn more about sexual assault and available resources.

In the heat of the moment, practicing safer sex habits might not be the first thing on your mind. If you find yourself in a situation where protection was not used or failed, it's important to know what steps you can take next. Here are some things to do after having unprotected sex.

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5 essential behaviors of supportive relationships

Kyra Raye Loch — Wed, 01 Oct 2025 15:34:19 +0000

5 essential behaviors of supportive relationships Kyra Raye Loch Wed, 10/01/2025 - 09:34

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

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

1. Communication

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

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

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

2. Listening

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

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

3. Disagreements

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

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

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

4. Trust

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

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

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

5. Intimacy

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

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

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

Find support

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

Campus resources

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

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

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

Community resources

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

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

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

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

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

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5 tips for navigating midterms

Kyra Raye Loch — Thu, 25 Sep 2025 18:47:01 +0000

5 tips for navigating midterms Kyra Raye Loch Thu, 09/25/2025 - 12:47

Health Promotion

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Remember, you’re not alone in this, and there are supportive strategies you can use to regain your balance and feel more in control. Here are some helpful tips for navigating stressful times, whether it’s midterm season or just a busy week.

1. Check in with yourself

When life feels overwhelming, it can be easy to lose focus or feel stuck. One way to gently guide yourself forward is by pausing for a quick personal check-in. Try picking up a notebook or any scrap of paper and doing a “brain dump.” Write down everything that’s on your mind, from classes, upcoming exams and projects to job responsibilities, relationships or uncertainties you may be facing.

Seeing your thoughts and stressors laid out on paper can help you understand what’s weighing on you the most. Remember, it’s perfectly okay to step back, take a few deep breaths and return to your list when you’re ready. Be kind and honest with yourself about how your list makes you feel—whether that’s anxious, tired, excited or even hopeful. Acknowledging your feelings is the first step in caring for yourself and finding a positive way forward.

2. Break it down

Once you’ve made your list and taken a moment to notice how it makes you feel, try kindly asking yourself why you feel that way.

For example, if you notice that a particular assignment is causing you the most stress, pause and consider what’s contributing to those feelings. Is it the amount of work, a tight deadline or feeling unsure about what’s expected? Recognizing these reasons can help you break big tasks into smaller, manageable steps. Focus on what you can accomplish in just 5–15 minutes—maybe that’s reaching out to your professor with a quick question, gathering your sources or starting your PowerPoint with an opening slide.

Keep in mind that making progress—even in small ways—can make a meaningful difference.

3. Organize your time

When assignments, projects or exams start piling up, try listing out all your upcoming deadlines so you can see everything more clearly. Then, map out your time by working backward from each due date. This can help you prioritize tasks based on what’s due soonest and how much time you’ll need for each one.

Set aside specific times for each task and do your best to stick to the plan you create. It can also help to build in buffer time if you can, in case assignments take longer than you thought. Laying things out in advance won’t magically give you extra hours, but it will make your schedule feel more manageable and help you use your time more wisely. Consider using a planner or calendar to keep everything organized and track your progress.

4. Prioritize your needs

During especially busy periods, it’s important to practice self-care to help you stay focused and resilient throughout the challenges you may face.

One way to support yourself is by checking in on your basic needs using the HALT method. Ask yourself if you’re feeling:

Hungry

Angry

Lonely

Tired

If you notice any of these, it’s okay—and important—to take care of those needs first.

For example, if you’re hungry but decide to study instead of grabbing a bite, you might find yourself even more stressed and less able to focus. Taking a break to eat instead can help you return to your work feeling refreshed and ready to tackle your assignments. Likewise, if you’re tired, prioritizing sleep—even if it means finishing your work tomorrow—can help you avoid burnout and feel more prepared for what’s ahead. Sleep is also associated with improved focus, problem-solving, memory and immune functioning, so prioritizing sleep can actually help your grades. Remember, meeting your own needs isn’t just a kindness to yourself. It’s the foundation for accomplishing everything else on your list.

Making self-care a regular habit goes a long way. Try to drink water throughout the day, set aside time for nourishing meals and snacks, aim for at least seven hours of sleep each night and allow yourself to recharge with a quick power nap if needed. If you find it helpful, set gentle reminders or alarms on your phone to check in with yourself. By caring for your well-being, you’re giving yourself the best chance to succeed—and you deserve it!

5. Talk it out

Remember, you don't have to face stressful moments alone—sometimes the best way to find clarity is to talk things through with someone you trust. Whether it’s a peer wellness coach, your academic advisor, a roommate, a friend or a counselor, inviting another perspective can help you see challenges in a new light and remind you that support is available. Sharing what’s on your mind can ease the weight you’re carrying, spark new solutions and help you feel more connected.

Even a quick conversation or study session can make a difference, especially if you’re feeling stuck or overwhelmed. Don’t hesitate to reach out—sometimes, all it takes is another pair of eyes and a caring ear to help you move forward with more confidence and less stress.

Find support

Remember, you can also reach out to campus resources for additional help and guidance during stressful times.

Tutoring resources: CU Boulder offers a wide variety of tutoring and learning resources to support you and your academic success. Some are specific to certain classes, departments or groups of students. Most are free while some require a fee.

Peer Wellness Coaching: If you are struggling with navigating campus life or need support, Peer Wellness Coaching is a great free peer-to-peer option. Peer wellness coaches know what it's like to deal with midterms (they're students too!) and can share tips, ideas and campus resources.

Counseling & Psychiatric Services (CAPS): CAPS offers several mental health and support services for students, including therapy groups, workshops and drop-ins through Let’s Talk.

Feeling stressed—especially around midterms—is completely normal, and sometimes it can even motivate you to do your best. However, if stress starts to feel overwhelming, it’s important to take care of yourself and find positive ways to manage it. Here are some helpful tips for navigating stressful times, whether it’s midterm season or just a busy week.

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6 signs of depression—and how to find support

Kyra Raye Loch — Wed, 24 Sep 2025 16:58:36 +0000

6 signs of depression—and how to find support Kyra Raye Loch Wed, 09/24/2025 - 10:58

Counseling & Psychiatric Services

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Mental health concerns can impact relationships, academic performance, work and overall well-being. If you or someone you know is facing these difficulties, remember that support is available.

Learn more about the signs of depression, along with information on where to seek help.

Signs of depression

1. Difficulty getting out of bed

While it can be normal to enjoy staying in bed, struggling to get up or find motivation in the morning may signal depression. Even simple tasks like waking up or showering can feel exhausting due to fatigue.

2. Changes in sleep

Depression often causes fatigue that disrupts sleep in different ways. Some people may sleep much more than usual, while others struggle with insomnia, finding it hard to fall or stay asleep. This can create a cycle where poor sleep increases anxious thoughts and vice versa.

3. Changes in appetite

Depression can affect eating habits—some people may eat more, and others may lose their appetite. Sleep also affects hunger hormones, so changes in sleep may also impact one's appetite.

4. Persistent irritability or mood swings

Depression can cause frequent mood swings or irritability, sometimes triggered by minor issues or even without a clear reason. If these changes last for several days, they may be a sign of depression.

5. Difficulty experiencing joy or connection

Depression can make it difficult to enjoy activities or connect with others. People may lose interest in hobbies, schoolwork or relationships, and sometimes withdraw from friends and family, which can worsen feelings of loneliness.

6. Self-harm and self-injury

Depression and anxiety can lead to overwhelming emotions, and some individuals may use self-harm to cope. Self-harm is usually not intended as a suicide attempt but as a way to manage distress. Self-harm can also take many forms, such as cutting, burning, scratching, hitting oneself or reopening wounds.

Because self-harm is stigmatized, seeking help can be difficult. However, confidential support is available on campus.

Finding support for yourself

If you recognize any of these signs within yourself, know that you’re not alone. Campus resources are here to support you with care and understanding, whether you’re feeling overwhelmed, isolated or unsure about how to move forward.

Counseling & Psychiatric Services (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.

Reaching out and taking that step shows courage—and you deserve kindness and support as you work toward feeling better.

How to help a fellow Buff

If you notice a roommate, friend, coworker or classmate experiencing any of these symptoms, here are a few things you can do to help.

Acknowledge their feelings: Often, when someone is depressed, they will disclose their struggles to friends or loved ones before seeking out resources. If someone expresses difficulties, even if they don’t refer to it as depression, acknowledge their feelings and let them know that you’re there for them.

Express concern: When you notice someone is struggling, let them know you’re worried about them. This acknowledgement can help someone who may be struggling feel validated and cared for. You can say something like, “You haven’t seemed like yourself lately, and I’m worried about you. Is everything okay?”

Remain calm: It’s normal to feel anxious when someone discloses that they’re experiencing mental health difficulties, but it’s important to appear calm and confident. Remember, it’s okay to seek support for yourself while offering support to others.

Listen without offering judgment or advice: Listen to your loved ones when they tell you about their experiences, emotions and difficulties. Avoid passing judgement, relaying your own experiences or offering advice about what you think they should do. Instead, focus on being there for them in the moment. Your job isn’t to fix the situation but to help them feel heard and understood.

Ask what would be helpful: People need support in different ways. Ask what might help, and if they have specific requests, let them know what you can do. If they’re unsure, offer to check in or help with tasks like cleaning or grocery shopping.

Share resources: If someone you know is struggling, you don’t have to carry that burden for them. Instead, let them know there are resources available to help. When sharing resources, avoid forcing that person to use them. Instead, allow them to choose how and when they seek out help. If they are comfortable finding more support, you can offer to help them connect with resources on or off campus.

If you are worried that a friend who really needs support may not access resources, you can contact Counseling & Psychiatric Services (CAPS) by calling 303-492-2277 and consult with a clinician about your concerns.

Resources

Counseling & Psychiatric Services: CAPS provides on-campus mental health support for all CU Boulder students, including same-day mental health screenings, brief individual therapy, group therapy, workshops and crisis support.

Student Outreach, Advocacy & Support (SOAS): The severity of someone’s distress may be unclear, or you may be concerned about a student and don’t know how to move forward. If this is the case, you can refer students to SOAS. Case managers connect students with campus partners, community resources and support systems, while also building a trusting relationship and coaching them toward self-advocacy.

Thriving Campus: Need help finding a mental health provider in the community? Thriving Campus can help you find and connect with local providers based on your needs, insurance coverage and more.

Mental Health First Aid: During this free training, you will learn about risk factors and warning signs, engage in experiential activities and learn about evidence-supported treatment and self-help strategies.

Mental health concerns can impact relationships, academic performance, work and overall well-being. If you or someone you know is facing these difficulties, remember that support is available. Learn more about the signs of depression, along with information on where to seek help.

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What to do if you get sick

Kyra Raye Loch — Mon, 15 Sep 2025 23:01:01 +0000

What to do if you get sick Kyra Raye Loch Mon, 09/15/2025 - 17:01

Medical Services

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If you start feeling under the weather, it’s important to take quick action to protect your health and prevent the spreading of illness to others. By following a few simple steps, you can recover more comfortably and help keep your community safe.

Stay home

Take time to rest and recharge. Staying home not only speeds your recovery, but it’s also one of the best ways to look out for your campus community. Here are some more things you can do to prevent the spread of illnesses:

Disinfect surfaces in your home, especially if you live with more people.

Cough and sneeze into your sleeve, elbow or a tissue.

Increase ventilation by opening windows.

Avoid sharing utensils or personal items with roommates or friends.

Wash your hands regularly for at least 20 seconds with soap and water.

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

Inform your instructors and supervisors

If you're feeling sick and need to miss class or work, reach out to your instructors or supervisors as soon as possible. Send a quick email to let them know what's going on and that you won’t be able to attend. Be sure to mention any assignments that are due and offer to catch up on missed coursework when you’re back. Clear communication helps you stay on track and shows responsibility.

If you think you may be absent for longer, you should communicate that with them and ask them to discuss a plan. You can also contact Disability Services if you have a temporary medical condition, including illness, injuries or surgery.

Monitor your symptoms

Many illnesses share symptoms, and it may be hard to tell exactly what you may have, especially in the early days of an infection. For instance, fatigue, fever, sore throat and headaches are common among many illnesses including flu, cold, mono, strep throat and COVID. Testing at Wardenburg Health Center or a local medical clinic can help you narrow down the list of possible illnesses. At-home test kits for COVID and the flu are available over the counter at the Apothecary Pharmacy. Most local pharmacies also carry COVID test kits as well as combined test kits for both influenza and COVID.

While you’re sick, be sure to monitor your symptoms. Most illnesses can be managed at home with basic remedies.

Here are a few at-home remedies to try:

Drink plenty of fluids like water or tea, or electrolyte beverages like Gatorade or Pedialyte.

Get extra rest to help your body recover.

Use cough drops, gargle with saltwater or try honey sticks to relieve a sore throat.

Use over-the-counter medications to help manage symptoms like nausea or diarrhea.

Need supplies? Here are some options to get at-home remedies on campus:

Pick up free illness care supplies on the third floor of Wardenburg Health Center in the Wellness Suite or at Village Center Wellness.

Order free cold care supplies for on-campus delivery to residence halls through the Buff Box program.

Stop by the Apothecary Pharmacy to purchase COVID test kits, over-the-counter medications and prescriptions.

If you’re unsure what to do or have additional questions, call your primary care provider or the main line at Medical Services (303-492-5101). You will be connected with a nurse at Medical Services who can discuss your symptoms and treatment options, including whether you should take care of yourself at home or seek medical care. For after-hours support, you can call your local urgent care.

Review your health insurance policy to understand which providers and facilities are covered, so you can access care with minimal out-of-pocket costs.

Seek care if needed

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

For other after-hours support, you can visit a local urgent care facility.

You should seek emergency medical care immediately if you have any of the following symptoms:

Difficulty breathing

Persistent pain or pressure in your chest

Sudden confusion

Inability to wake or stay awake

Bluish lips, face or skin

Call 911 or head to a local emergency room. You can also contact your medical provider if you are experiencing severe symptoms and aren’t sure if you need urgent support.

Tips to stay healthy

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

Learn more: How to prepare for cold and flu season

If you start feeling under the weather, it’s important to take quick action to protect your health and prevent the spreading of illness to others. Follow these steps to recover more comfortably and help keep your community safe.

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How to prepare for cold and flu season

Kyra Raye Loch — Mon, 15 Sep 2025 22:05:58 +0000

How to prepare for cold and flu season Kyra Raye Loch Mon, 09/15/2025 - 16:05

Medical Services

Listen to this article

As the weather cools and campus life gets busier, take proactive steps and protect yourself from seasonal illnesses. Being informed and making simple changes to your routine can make a big difference in keeping you and your friends healthy throughout the semester. Take precautions this season by following these tips.

Get vaccinated

Vaccines, like flu shots, can help your body’s immune system recognize and defend against a variety of viruses before you get infected. They can also reduce the severity of your symptoms if you end up falling ill.

Buffs can get a free flu shot at one of our clinics around campus, starting Sept. 15. Student flu shots are available by appointment only—sign up through your student health portal.

Avoid the spread

Practicing good hygiene habits can help reduce your exposure to germs and viruses and prevent the spread of illnesses. Here are some ways you can help yourself and others:

Wash your hands regularly, especially before eating, after using the restroom and after class. Be sure to use soap and warm water for at least 20 seconds or use hand sanitizer.

Remind your friends, roommates and peers to cover their coughs and sneezes, even if it’s just seasonal allergies.

Wipe down commonly used surfaces in your home or residence hall, including door handles, toilets, faucets, remotes and other areas you and your roommates touch regularly.

Avoid sharing personal products and utensils with others. This includes things like lip balm, food, beverages, and (if you are using) vapes and other products. You may also choose to wear a mask to reduce your exposure to respiratory illnesses.

Limit time in shared spaces, when you can, to help stop germs from spreading around your residence hall or apartment.

Take care of yourself

Did you know that your immune system can be affected by the things you do every day? Here are a few ways to take care of yourself and protect your immune system.

Getting seven to nine hours of sleep each night can help strengthen your body and immune system against illnesses. Try creating a routine where you wake up and go to bed at the same time each night to ensure you get enough sleep.

Eating a variety of foods regularly can help you maintain your energy and ward off viral and bacterial infections. Try adding vitamin-dense fruits and vegetables to each of your meals.

Staying hydrated can help loosen mucus and increase blood flow. Carrying a refillable water bottle and using water stations around campus is a great way to ensure you stay hydrated throughout the day.

Staying physically active can help your body build resilience against infectious diseases. Strive for at least 30 minutes of activity each day. This can include everything from walks across campus and trips to The Rec to playing yard games outside with friends. Remember to wash your hands after visiting public places—gym equipment can have lots of germs!

Taking time to relax and manage stress is important to keep your immune system running at full capacity. Experiencing stress may affect self-care routines and lower the body's resistance to infections.

Additionally, take time to review your health insurance policy to understand which providers and facilities are covered. This way, you’re prepared to access care with minimal out-of-pocket costs if you need it.

By taking charge of your health and making smart choices now, you’ll be setting yourself up for an energized, productive semester—so you can focus on classes, campus life, and everything college has to offer.

What to do if you get sick

Learn more: What to do if you get sick

As the weather cools and campus life gets busy, it’s important to protect yourself from seasonal illnesses. Here are some tips to stay healthy this semester.

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5 insights to help you recognize hazing

Kyra Raye Loch — Thu, 11 Sep 2025 21:37:34 +0000

5 insights to help you recognize hazing Kyra Raye Loch Thu, 09/11/2025 - 15:37

College is full of opportunities to meet new people and join groups, and sometimes the pressure to fit in can lead groups to put new members at risk of harm.

Here are some things to know about hazing.

1. Hazing is harmful—even if someone agrees to it

Hazing is any activity that a person is expected to do to join or stay in a group that could humiliate, degrade, abuse or put them at risk—physically or emotionally.

Just because members choose to participate doesn’t make it okay. Harmful actions are still harmful, even if they’re framed as “traditions” or “part of the process.”

If you are a leader of a group, it's helpful to assess your mission and goals to ensure traditions or optional activities that promote community don't inadvertently cause harm.

2. Hazing takes many forms

Having standards and expectations to be part of a group is important for creating a positive community. Sometimes, these expectations go too far and endanger the health and safety of members. Group expectations can end up taking over someone’s schedule and can make them feel like they must put the group before everything else—classes, friends or even their own well-being. Being accepted into a group shouldn’t mean crossing boundaries or sacrificing what’s important.

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

Intimidation

Deception, secrecy, coercion

Assigning demerits

Demeaning and targeted name-calling

Forced social isolation

Expecting certain items to always be in your possession

Ignoring members

Duties that are unfairly assigned

Trying to instill fear in members

Depriving members of privileges

Harm to well-being

Verbal abuse

Threats or implied threats

Requiring members to wear embarrassing attire

Skit nights with degrading or humiliating acts

Sleep deprivation

Sexual simulation or harassment

Questioning or interrogation under pressure

Requiring new members to perform personal service to active members or alumni (like carrying books or running errands)

Required singing, chanting or performing in unusual places like the classroom or at an unrelated game or event

Depriving members of basic needs, like food and water

Violence/physical harm

Forced consumption/overconsumption of alcohol, drugs, food, etc.

Beating, paddling or other forms of assault

Branding

Water intoxication

Abduction/kidnapping

Sexual assault, including unwanted touching or penetration, including oral, anal, vaginal, with a body part or objects

Forced tattoos or body piercings

Enduring harsh weather without appropriate clothing or protection

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

It’s important to realize that some groups may pressure members to keep everything about their initiation process or team-building activities secret—even the things that make some members uncomfortable or cross a line. Speaking up about hazing, even if it means going against the group, helps create a safer environment for everyone and stops these behaviors from continuing.

3. Hazing can happen in any kind of group

Whether formal or informal, social or academic, hazing can be used in many different types of student groups, including sports teams, academic clubs, social groups and organizations, and other types of group environments.

It’s important to think about the kinds of organizations you want to be part of and what you’re hoping to get out of those experiences. Taking a moment to reflect can help you figure out what kind of friendships, values and experiences you want in college. It also helps you set boundaries around what you’re comfortable doing to be accepted into a group.

4. Recognizing hazing helps you support others

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

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

Learn to identify hazing activities

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

Is the activity someone is required to do required for initiation into the group?

Could this cause harm, including feelings of embarrassment, humiliation or degradation?

Are people involved being pressured or coerced to participate?

What will happen to someone who doesn’t want to participate?

Take note of changes

Hazing can cause someone to experience physical, emotional and psychological distress. Here are some signs that can indicate someone may be experiencing hazing:

Prioritizing group/membership activities over other areas in their life (like school, relationships, etc.).

Expressing fear or hesitation about what might happen to them if they don’t participate in a specific group activity, even if it makes them uncomfortable.

Changes to their behavior or mood, including feeling down, anxiety or restlessness.

Missing class, work or outside social events.

Describing “traditions” that sound unsafe, coercive or harmful.

Changes to sleep habits, including fatigue.

Posting concerning or odd things on social media.

Being secretive about group membership or “traditions.”

Learn more about the signs of hazing

5. Talking about hazing can make a difference

Recognizing and speaking up about hazing is key to making our campus a safer, more welcoming place for everyone. When students look out for each other and take steps to stop harmful traditions, it helps build a community where respect and support come first.

If you’re worried about a friend who might be the target of hazing, here’s how you can reach out and support them:

Be genuine—let your friend know that you care and that you’ve noticed changes. For example: “You seem super busy with your group lately, how are things going?”

Share what you’ve observed, like mood changes or missing class. Sometimes, people don’t realize that what they’re experiencing could be hazing.

Listen openly. Let friends know that you are open to talking about things that may feel tough to discuss or when they fear they'll be judged.

Remind them hazing is never okay and that it’s not their fault if it’s happening to them.

Help them explore their options, whether it’s reaching out for help, stepping away from the group or reporting the issue. Let them know there’s more than one way to get support.

Keep checking in. Not everyone is ready to take action right away, but your support can make all the difference when they’re ready.

Find support

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

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

Office of Victim Assistance (OVA)
OVA provides free and confidential information, consultation, support, advocacy and short-term, trauma-focused counseling services for students, grad students, faculty and staff who have experienced or witnessed a traumatic, disturbing or disruptive event. This includes hazing.

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

Student Outreach, Advocacy & Support (SOAS)
SOAS provides individualized support to students. Case managers connect students with campus partners, community resources and support systems, while building a trusting relationship and coaching them toward self-advocacy.

College is full of opportunities to meet new people and join groups, and sometimes the pressure to fit in can lead groups to put new members at risk of harm. Here are some things to know about hazing.

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A practical guide to sports betting

Kyra Raye Loch — Thu, 11 Sep 2025 19:56:08 +0000

A practical guide to sports betting Kyra Raye Loch Thu, 09/11/2025 - 13:56

Health Promotion

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

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

Evaluate your habits

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

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

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

Am I betting more often or spending more money than I used to?

Have I pulled away from friends or activities?

Have I borrowed money to cover bets?

Do I hide my gambling from others?

Do I keep betting even when I’m losing?

Has betting caused stress, anxiety, or health issues?

Do I feel guilty about how I gamble or bet?

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

Set your limits

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

Here’s how to stay more in control:

Use site tools. Most betting apps let you set time and money limits. Turn those features on and stick to them.

Budget smart. Only bet what you can afford to lose. Never use money meant for essentials like rent, food or tuition. If it’s hard to track spending, remove saved card info or leave your cards at home.

Know the game. Before placing a bet, make sure you understand how it works—point spreads, odds, future bets, etc. The more you know, the less likely you are to be surprised by losses.

Don’t chase losses. Losing is part of betting. Trying to win it back usually leads to even bigger losses.

Find your balance

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

Here are a few ways to keep it balanced:

Mix gambling with other hobbies and don’t let it be your only go-to.

Delete gambling apps from your devices if they’re becoming a distraction.

Remove saved card info to make impulse betting harder.

Use tools like Bet Blocker or GamBan to limit access to betting sites.

Avoid betting when you’re stressed, upset or under the influence—your decisions might not be as sharp.

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

Talk about it

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

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

Here are a few questions to get the conversation going:

Does betting make watching sports more fun, or more stressful?

What kinds of sports do you usually bet on?

How easy (or hard) is it to actually make money?

Have you had any losses this year? How did that feel?

Do you think your relationship with betting is changing?

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

Seek support

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

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

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

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

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

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

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

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

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