Social Health

Healthy Buffs: How to make the most of tough conversations

Anonymous — Sun, 03 May 2020 17:30:19 +0000

Healthy Buffs: How to make the most of tough conversations Anonymous (not verified) Sun, 05/03/2020 - 11:30

Spending time with family can be as stressful as it is enjoyable, especially in times like these. That’s why it’s important to remember that we can love our family and disagree with them at the same time. This type of conflict is normal and doesn't necessarily need to be resolved.

With that being said, it's important that we communicate our thoughts and views with respect and be willing to consider what the other person has to say. Here are some tips to help you get through a tough conversation.

Starting a tough conversation

Plan ahead
Sometimes you may be the one to start a tough conversation with someone else. When this is the case, preparing for the conversation in advance can be helpful. Planning ahead assures you are able to share your views and hear your family’s perspective more effectively. Take a few minutes to consider these questions:

What do you hope to accomplish from this conversation?
What would be an ideal outcome?
How might this conversation affect your relationship?
How will you know when it’s time to take a break?
What assumptions are you making about how your family will respond or feel?

Before going into a potentially stressful conversation, it’s important to check-in with ourselves about what we’re expecting and what might realistically happen, so we can prepare emotionally.

If you’re not the one to initiate the conversation, it can be helpful to ask for time to pull your thoughts together before engaging with the other person. Make a plan and pick a time when you both can talk. This will help you feel more prepared, and the conversation won’t catch you off guard.

Working through a tough conversation

Pick a quiet time
It may be difficult to start a tough conversation. Choosing a quiet area to talk, finding a time that works for all parties, explaining why you want to have this conversation and sharing what you hope will come of it can all make for a better interaction.

De-escalate or take a break
When we have tough conversations, they can become heated or escalate more than we might have expected. When this happens, it may even lead you to say something that you regret. In these situations, de-escalating is an important tool to bring everyone back to the facts. Reiterate why this conversation is important and that you value the other person.

If the volume ticks up, use your own voice to bring it back down; if you find yourself getting frustrated, take a moment and breathe before speaking again. If need be, ask to take a break and return to the conversation after everyone has time to cool off. Perhaps everyone needs to take a short walk, have a snack or get a good night’s sleep.

Moving forward

Reflect and follow up if needed
While it would be nice, change doesn’t happen overnight. Conversations don’t always resolve the way we’d like, and more often than not, seeing progress requires a series of conversations and a willingness to keep trying. If things feel like they’re unresolved, let the person know that you appreciate their time and you’d like to follow up with them in the future. Give them some time and space before engaging again. If things are resolved more quickly, share your appreciation and gratitude with the other person and let them know you value their help and input.

Resources

Counseling and Psychiatric Services (CAPS) offers individual and drop-in counseling appointments virtually using telehealth. Call 303-492-2277 to make an appointment. CAPS counselors can help provide insight, solutions and information about additional resources. Students commonly visit with concerns about stress, sadness, worry, relationships, academic performance, family problems and financial struggles.

Conflict Resolution has a variety of resources for students who are looking to improve their skills around conflict. Students can take a quiz to find out their conflict style and how it may affect them. You can also enroll in virtual conflict coaching to get more insight into your specific situation. For more information on Conflict Resolution workshops, contact ConflictResolution@colorado.edu or call 303-492-5550.

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Here are some tips to help you get through a tough conversation.

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Let's be blunt: 6 things to consider when using marijuana

Anonymous — Thu, 12 Dec 2019 14:47:03 +0000

Let's be blunt: 6 things to consider when using marijuana Anonymous (not verified) Thu, 12/12/2019 - 07:47

Know the laws

Be informed about marijuana laws and CU’s Student Code of Conduct (PDF).

Marijuana possession and use is only legal in Colorado for adults 21 and over. Underage use is subject to an MIP ticket, fines and CU sanctions.
It is illegal for anyone (regardless of age) to have or use marijuana on campus in any form, even with a prescription.
Being under the influence of marijuana is a violation of the CU drug policy and may result in student conduct sanctions and processes.
Driving high could land you with a DUI. According to medical experts, it's best to wait before getting behind the wheel: at least six hours after smoking and eight hours after ingesting edibles.
It’s illegal to take marijuana products out of the state. Additionally, Denver International Airport has banned the possession of marijuana products on its property.
Using marijuana in any form (smoking, eating or vaping) isn’t allowed in public places, including ski resorts, sporting and music venues, state and national parks, campsites, sidewalks, restaurants and outdoor or rooftop cafes.

See the Student Code of Conduct

If you choose to use

Marijuana and its active components (THC and CBD) exist in many forms and strengths and can affect people in different ways. Whether it's your first time or you're a frequent user, here are some things to consider:

#1 Know the serving size, especially for edible marijuana products

Double check the serving size for edible marijuana products. A single serving should contain no more than 10 mg of THC. Remember, it may take 2 hours for edibles to begin to take effect and up to 4 hours to feel the full effect.

#2 Avoid mixing marijuana with alcohol and other controlled substances

Two or more substances used together can slow breathing and result in adverse side effects. Play it safe by using one substance at a time.

#3 Wait before engaging in activities that may put you at a higher risk

It’s recommended to wait at least 3-5 hours after vaping or smoking and 6-8 hours after consuming edibles before engaging in higher risk activities like driving, skiing or swimming.

#4 Start low and go slow

If you’ve never used marijuana before, start low and go slow until you know how it will affect you. This is especially important when experimenting with edibles and concentrates. Look for products with lower THC levels and wait to see how it affects you before consuming more.

For reference, flower usually contains 10-30% THC while concentrates commonly contain 60-90% or more. If you choose to use, go with products that are within your limits, and always follow the guidelines and directions provided on the original packaging.

#5 Reduce your frequency

Using marijuana less frequently has been shown to lower the risk of dependency, negative mental health symptoms and long-term health effects. Current recommendations suggest consuming marijuana no more than 1-2 times per week.

#6 Store marijuana products safely and keep them away from pets

Keep marijuana products in the original packaging so they are easily identifiable. Be sure to store them in a safe area that cannot be accessed by pets. Marijuana can be harmful to animals. If your pet does consume any marijuana products, call a vet right away.

Campus Resources

If you'd like to talk to someone, resources are available on campus. CU Health Promotion offers an Exploring Substance Use Workshop. This free, voluntary workshop provides students with a safe, non-judgmental space where they can explore their relationship with substance use and discuss personal experiences. Students of all levels of use and non-use are welcome.

For additional on-campus support and resources, visit the Get Help and Resources page or check out the Collegiate Recovery Center (CUCRC).

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Marijuana and its active components, THC and CBD, exist in many forms and strengths and can affect people differently. Whether it’s your first time or you’re a frequent user, here are some things to consider if you choose to use:

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3 ways to minimize stress in your relationships

Anonymous — Fri, 18 Oct 2019 22:43:19 +0000

3 ways to minimize stress in your relationships Anonymous (not verified) Fri, 10/18/2019 - 16:43

When stress levels spike, our relationships are first in line to feel the impact. Stress can cause us to feel lonely, tired, overwhelmed and irritable. That’s why it’s important to know how to run interference and reduce the effects of stress before it creeps into other areas of our lives.

HALT

We’ve all been there: a friend says the wrong thing, a roommate forgets to take out the trash, and after a long week you’re ready to snap. If it feels like this is about to happen, press pause. This is the moment to take a deep breath and check in with yourself using the HALT method.

H: Are you hungry?

If the answer is yes, take a moment to have a healthy snack. This will help relieve any “hangry” feelings and give your body an energy boost. When your basic needs are fulfilled, it may be easier to look at situations in a more calm and productive way.

A: Are you angry?

If the answer is yes, it’s important to identify why and how to address it. Are you upset about taking the trash out or is it really something else? Take a moment to yourself to think through your emotions. It can be helpful to journal about it to find out what’s really bothering you. Once you’ve identified the root of your anger, let yourself calm down and find a way to address it in a productive way. Check out our article about how to have important conversations for ideas.

L: Are you lonely?

This doesn’t necessarily mean you’re alone, but do you feel distant, isolated, withdrawn or disconnected? This might be a clue that it’s time to reach out and have a conversation about what you’re going through with someone you trust. Even if you’re upset with a friend in the moment, sharing what is stressing you out and what you’ve been dealing with may help you feel better and reconnect.

T: Are you tired?

Not just physically—are you mentally exhausted? If so, it may be time to take a break, do a quick meditation, stretch, lie down or simply close your eyes for a few minutes. All-nighters are known to put people in sour moods, but even a few hours of missed sleep or a mentally challenging day can have the same effect.

Have a conversation

The HALT method doesn’t replace dealing with problems that exist in a relationship. If you’re upset, you still need to talk with your friends, family, roommates or significant others about your stress and what you need from these relationships to get through it. That being said, snapping or responding with words and actions you may later regret can add to your stress levels and make it more difficult to deal with things later on.

Move forward

Make it a habit to check in with yourself. Look for signs of stress and acknowledge your needs in the moment using HALT (you can also try journaling or ask yourself specifically how you are doing in your classes, relationships, etc.). Once you can recognize what your triggers and responses are, you will be better suited to handle stressful situations in a positive way.

If you find that your stress levels and interpersonal relationships are feeling out of control, Counseling and Psychiatric Services (CAPS) offers free workshops on relationships, communication skills and more. Students can also seek out tools from Conflict Resolution on campus, which provides free coaching for students experiencing conflict.

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How to treat yo’ self and others, too

Anonymous — Wed, 08 May 2019 16:57:47 +0000

How to treat yo’ self and others, too Anonymous (not verified) Wed, 05/08/2019 - 10:57

“Treat yo’ self” is a mantra everyone can get behind, and research shows it really can improve your mood. A recent study also found when you treat others, too, everyone gets a psychological boost in terms of mood, functioning and overall outlook. Here are a few ideas to treat yourself and others with a busy schedule.

The psychological benefits

Treating yourself and others is scientifically proven to boost happiness, health and well-being. It’s also contagious: Researchers have found when someone performs a good deed, those around them are more likely to follow suit. Whatever else you may have going on this week, try to find a little time to spread those good vibes. You—and those around you—deserve it!

Treat yourself

If you have 30 seconds: Sit in a comfortable place, close your eyes and focus on your breath.
If you have two minutes: Watch a funny video on YouTube.
If you have five minutes: Try these stretches to ease your stress.
If you have 15 minutes: Slow down and savor your next snack, cup of coffee or meal.
If you have all day: Go all in! Grab some healthy, filling food; pick up a book you’ve been meaning to read; or tackle the assignment that’s been lingering on your to-do list.

Treating yourself doesn’t have to cost a lot or be luxurious. It’s about doing what makes you feel a little better with the time and resources you have.

Treat your community

If you have 30 seconds: Hold the door for someone.
If you have two minutes: Text a friend wishing them good luck on an exam, an easy shift at work, a fun night—whatever you think they need to hear.
If you have five minutes: Take a walk through Norlin Quad and smile at the people you pass. If you see someone you know, ask how they’re doing.
If you have 15 minutes: Do your roommates/family a solid by tidying up the kitchen or living room.
If you have all day: Check in with the Volunteer Resource Center for ways you can have an impact locally.

“Treat yo’ self” is a mantra everyone can get behind, and research shows it really can improve your mood. Here are a few ideas to treat yourself and others with a busy schedule.

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5 tips for stressing less this week

Anonymous — Wed, 24 Apr 2019 19:59:29 +0000

5 tips for stressing less this week Anonymous (not verified) Wed, 04/24/2019 - 13:59

The right amount of stress can keep us motivated and working hard, but too much of it takes a toll on our well-being. We often learn this the hard way when burnout begins to take its toll. That's why it’s important to find healthy ways to manage stress, especially during finals. Here’s a quick guide for keeping your stress under control this week.

Time management

Sometimes it may feel like there’s just too much to get done and not enough time to do it all. If this is the case for you, start by writing it all out—every upcoming assignment, project, due date, etc.—and plan your time backwards. Prioritize your work based on deadlines and the amount of time it will take to complete each assignment.

Jot down exactly when you work on each task and commit to the schedule you set for yourself. Creating a roadmap in advance may not create more time, but it can help you to visualize exactly where your time is going and how to best use it. Ready to get started? We recommend trying out the ultimate to-do list and organizer app, Wunderlist, free on iOS and Android.

Keep up with the basics

Your mind and body work best when you take care of them. Drink a full water bottle every few hours, pack plenty of healthy snacks before hitting the library, plan for at least 7 hours of sleep per night and don’t be afraid to work in a 20-minute power nap here and there too. If you need a reminder, try setting up alarms on your phone.

We recommend using Habitbull, a free app that helps you track good habits and rewards you for meeting your goals. If sleep is a bigger obstacle, try out the Relax Melodies app for soothing sounds to shut your mind off before bed.

Study breaks

Research has shown that studying for long periods and pulling all-nighters can do more harm than good. Instead, try out this scientifically proven routine: set a timer for 25 minutes, and focus on a single task. When the timer is up, take a 5-minute break to walk around, talk to a friend or check Instagram. Repeat the cycle three more times before taking a 30-minute break to refresh and reset.

Keep your expectations in check

Stress can often feed off of the unrealistic expectations and pressure you put on yourself. It’s important that your check in periodically to keep your expectations in check. Ask yourself where your expectations are coming from, if you’re pressuring yourself to be perfect, and how these factors may be affecting you. They may be hindering your ability to actually perform well. Talking to a friend about the pressures you’re facing can offer some perspective and help you let go of things that may not be worth our mental energy. If you’re not comfortable talking to a friend, consider attending Let’s Talk, a free services that provides informal and confidential consultations for students.

Relax and recuperate

Finding ways to channel your stress can help keep you balanced, so you can handle the next stressor that may come your way. We recommend taking time for self-care activities like watching an episode on Netflix, getting active, spending time in nature, or catching up with a friend. For meditation, we especially like the apps Breathe2Relax and Stop, Breathe, and Think.

Stressed about finals? Find a list of free finals events, top study spots and more by visiting colorado.edu/finals.

It's important to find healthy ways to manage stress, especially during finals. Here's a quick guide on getting things under control this week.

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How to stop the social media spiral

Anonymous — Wed, 06 Mar 2019 18:01:57 +0000

How to stop the social media spiral Anonymous (not verified) Wed, 03/06/2019 - 11:01

Social media can be a great place to keep up with friends, make plans or hear about events. At the same time, it can be a bombardment of news and information, which can get stressful. Here are some tips for navigating social media in a healthy way.

What are some of the impacts of social media use?

Social media can be a great way to stay connected with friends and family, whether it’s seeing updates from them or arranging lunch dates. It also facilitates a sense of social connection and shared experience.

However, when overused, social media can negatively impact your physical and mental health. When you’re preoccupied with social media, you can become less attentive to doing things like going to bed on time, engaging in conversations when out with friends or paying attention in class.

With the amount of information that comes through various news feeds, you may also see things that evoke a variety of reactions. Social media makes it easy to compare yourself to other people, which can lead to anxiety and feelings of loneliness and inadequacy. Seeing friends or family members post about values that may not align with your own can also contribute to feelings of stress.

How can you minimize the negative impacts?

One step you can take is to decrease the amount of time you spend on social media. Here are a few of ideas to get you started:

Move social apps off of your home screen. Having an extra step can reduce the urge to open the app as soon as you get on your phone.
Schedule specific times to check social media or set a timer to limit yourself to 20-30 minutes at a time.
Put your phone on silent or use “do not disturb” features. If you don’t hear a tone or vibration every time you get a notification, you may be less tempted to check your social media accounts.
Take a break from social media or limit the number of apps you use. Try sticking to apps that you use the most to communicate with people.

It’s also good to be critical of social media. Remember that what you’re seeing is usually someone else’s highlight reel, and isn’t typical of their day-to-day life.

How can you use social media in a more positive way?

There are steps you can take to help you have more positive experiences when using social media:

Use social media as a way to plan face-to-face meetings. Whether it’s in person or over video, you’re more likely to have more meaningful connections through face-to-face contact.
Be mindful and intentional of your social media use. This includes things like following people and brands that make you feel good. If you find yourself comparing your life unfavorably to other accounts, consider hitting the unfollow button. Instead, opt to follow accounts that promote positivity, post funny memes or inspirational quotes that make you feel better.

How do you know if social media use has become a problem?

Reflecting on how often or how long you’re using social media can be helpful to understand if it’s getting in the way of our day-to-day activities. If you find that you prefer social media over more direct forms of communication or if you constantly feel the urge to check it, even if there isn’t a notification, it might be time to scale back or adjust your habits.

If you find that you need more support in finding balance, stop by a Counseling and Psychiatric Services’ Let’s Talk location for an informal consultation with a counselor.

Social media: a great way to stay connected or a bombardment of news and information? Here are some tips for navigating social media in a healthy way.

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Let's talk about recovery and support

Anonymous — Mon, 04 Mar 2019 16:48:49 +0000

Let's talk about recovery and support Anonymous (not verified) Mon, 03/04/2019 - 09:48

Recovery is a unique experience. Many people enter recovery because they’ve struggled with alcohol or drug use. Some have experienced other mental health concerns including depression, anxiety or eating disorders. Others have confronted compulsive behaviors related to sex, relationships, gambling, exercise, work or technology. The moral of this story: there is no one size fits all when it comes to recovery.

Sam Randall, program manager at the CU Collegiate Recovery Center (CUCRC), is here to dive into what recovery is and how you can best support those around you who are living a life in recovery.

What the recovery process looks like

The recovery process varies depending on each person’s physical and mental health condition and history, emotional and social support and the type of change someone wants to make in their life.

For some, recovery is a natural process. The realization that things aren’t going well or that something needs to change fuels the decision to make changes and seek out support. When this is the case, it can help to have encouragement from friends and family or to talk with a counselor about how to change old patterns and reinforce positive changes. This type of recovery is often called “natural recovery”.

For others, recovery is a more intense and ongoing process. Maintaining recovery can be difficult, especially if someone is not able to reduce or stop their behaviors (drinking, using, etc.) even when they want to.

Life in recovery

We will be using recovery from a substance use disorder as an example.

For many, staying abstinent from drugs and alcohol is a big part of recovery. It enables the brain to heal and stay healthy and addresses some of the biological aspects of addiction. It also allows the person to focus on psychological and social dimensions that may be involved.

For others, moderation of use may be doable when combined with self-awareness and a good support system. It’s important to note, though, this can be risky for some. If moderation doesn’t work well, abstinence may be the best option.

Many people find that peer support is an important factor in their recovery, whether it’s through friends or recovery support meetings and sober communities. Peer support provides an opportunity to connect with others who can relate, feel motivated to continue recovery, learn new coping skills and provide support for lifestyle changes.

In addition to peer support, many also work with a mental health counselor, addiction counselor or psychiatrist, to help address deeper biological and psychosocial roadblocks. Others may go through more intensive treatment that may include detoxification and inpatient or intensive outpatient treatment. These options provide an opportunity to safely stabilize and begin the process of recovery. CUCRC provides students the opportunity to get help outside of the university and return to CU after treatment in order to continue their education.

Eventually, many people find that they are living a new normal and have a fulfilling, healthy life as a person in long-term recovery. Maintaining recovery can take many forms including attending recovery support meetings, checking in with a supportive friend or seeing a counselor for ongoing therapy. It’s also important to find moments of fun through the recovery process, discover new ways to connect and feel a sense of purpose in life.

How to support a friend in recovery

If your friend is currently in recovery, support them through the process. For instance, if you’re out with friends, help them find a non-alcoholic drink without making a big deal of it.

Find activities you can do together that don’t involve substances. While some people do okay with social use, it may be difficult for others. If many of your social activities involve substances, and your friend is in recovery or trying to stay sober, it can mean a lot if you offer to do something else with them instead.

Offer to go with your friend to a recovery meeting as a support person. It can be scary to walk into a meeting when you’re newly sober or don’t know anyone, so having a friend there can help. Even if it’s not their first meeting, you can be supportive by learning more about recovery.

Trust in your friend. If they say they don’t want to drink or use, believe them. Tell them you’ll be there to support them. It takes courage for them to say it out loud, so be sure to affirm your friend’s decision.

Resources

There are a variety of support resources on and off campus for someone who might be struggling. From support meetings on campus to workshops, student groups and substance-free community events, there are a number of options for anyone looking for support.

The CU Collegiate Recovery Center (CUCRC) provides support for students in recovery from substance use disorders or other addictive behaviors. CUCRC serves as a welcoming space for those who are in recovery or living a substance-free lifestyle. There are a variety of programming options available including weekly support meetings, sober housing and more. Join a community of students who can relate and offer support. CUCRC is located in UMC 414.
Counseling and Psychiatric Services (CAPS) offers confidential mental health services for students, including workshop and therapy groups, individual counseling and psychiatric care.
Health Promotion offers an Exploring Substance Use Workshop for students to explore their relationship with substance use and discuss ways to improve their university experience. All levels of substance use and non-use are welcome.
Sober Buffs is a group of students who like to have fun without alcohol and drugs for a variety of reasons and are supported by the CUCRC. They host sober social events throughout the year, including pool parties, bowling, game nights, football tailgates and more.
There are also free, peer-based recovery support groups available in the community, including 12-step programs (AA, NA, etc.), SMART Recovery, Refuge Recovery, Life Ring, Women for Sobriety, Phoenix Multisport and more.

�鶹��Ƶ the expert

Sam Randall is the program manager for the Collegiate Recovery Center at CU Boulder and serves on the board of the Association of Recovery in Higher Education. She has worked in the field of addiction and recovery for 10 years and as an educator and mentor for over 20 years.

Having started her own recovery while at a major university, Randall is passionate about building a culture in higher education that supports recovery and well-being. She also leads creative, interactive presentations that challenge the social stigma often attached to mental health conditions and recovery and increase the likelihood that others will get help when they need it.

When not sharing about how awesome recovery is, Randall is usually out backpacking in the wilderness. She also is trained as an architect, which explains why the CU Collegiate Recovery Center has such great lighting.

There are many reasons someone may enter recovery or identify as being in recovery. Let's dive into what recovery is and how we can be supportive of those living a life in recovery.

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How to feel better on a budget

Anonymous — Wed, 27 Feb 2019 20:15:38 +0000

How to feel better on a budget Anonymous (not verified) Wed, 02/27/2019 - 13:15

Have a tight budget? Taking care of yourself and feeling good shouldn’t have to cost you. Here are some ways to feel better without spending much money.

If you have a moment...

Jot down a list of things you’re grateful for.
Stretch it out: Touch your toes, reach for the ceiling and take several deep breaths.
Put in your headphones and turn on a song that makes you feel happy.
Leave post-it notes with positive affirmations (I am capable, I work hard, I can do this) on your mirror, computer or notebook.
Watch a funny video—laughter can increase serotonin levels (the feel-good hormone).

If you have a while...

Text a friend or family member and have a quick conversation. Consider making plans to get together.
Get out into nature for a short walk, bike ride or find a quiet place to sit and let your mind wander.
Check yourself using HALT: Are you Hungry, Angry, Lonely or Tired? If you answer yes to any of these, take care of those needs first. If you’re hungry, have a snack. If you’re tired, squeeze in a 20-miute power nap.
Try out a crossword puzzle, Sudoku, word search or other engaging game. Most are available as free apps!

Novel 5-minute workout improves blood pressure, may boost your brain

Could working out five minutes a day, without lifting a single weight or jogging a single step, reduce your heart attack risk, help you think more clearly and boost your sports performance? Preliminary evidence suggests yes.

If you have plenty of time...

Pick up your favorite book, watch your favorite movie/show or listen to your favorite album.
Make your favorite comfort food. Whether you’re craving nachos, spaghetti or masala, the act of cooking and nourishing yourself can go a long way.
Dedicate time to a hobby (or find a new one) such as drawing, writing, dancing or martial arts—anything you can enjoy doing without feeling stressed.
Take care of your space. Find a quick fix that makes your environment feel less overwhelming, such as putting away the dishes or organizing your desk, and check it off your to-do list.
Create a self-care toolkit. Collect the things that help you feel better and keep them together for the next time you need to feel better fast. Need ideas? Grab your favorite puzzle, book, hobby supplies, an affirmation note or your favorite candy bar.

Have a tight budget? Taking care of yourself and feeling good shouldn’t have to cost you. Here are some ways to feel better without spending much money.

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3 healthy relationship hacks

Anonymous — Wed, 30 Jan 2019 07:00:00 +0000

3 healthy relationship hacks Anonymous (not verified) Wed, 01/30/2019 - 00:00

Our lives are built around relationships: significant others, roommates, family, friends. Regardless of what kind of relationships you have, it takes effort to make them work. Consider these tips for building better relationships.

Know where you stand

Values represent the things you believe, expect, cherish and prioritize in your life. Aligning your life and relationships with these beliefs can help you feel more satisfied and at ease. However, when your life doesn't align with your values, it can create a point of contention, stress or conflict.

The people in your relationships won’t always have the same values as you, and that’s okay. Compromise is natural and unavoidable, and it can be great in small doses.

However, it’s still important to know where you stand and when to draw the line on matters that are important to you. Small compromises are a given in any relationship, but you should be careful not to compromise yourself or our core values for the sake of our relationships. Communicate with the people closest to you, and let them know what is most important to you.

Be reasonable (and honest) about expectations

Understanding exactly what you want out of a relationship is important. Each of us has unique needs, and we often look to our relationships to help fill them. It may take some introspection, but getting a sense of what you want and what you’re asking of others can help you pinpoint the kinds of relationships you are looking for.

Sometimes we expect others to support us in ways that are unrealistic, or in ways that the other person isn’t aware of or is unable to fulfill. Understanding our own needs and expectations is just the first step, though. Being open and communicating these with the people in our relationships is just as important. Take time to sit down and have a conversation about your needs and expectations, and allow the other people in your relationships to do the same.

Practice listening over speaking

We’re all guilty of it: listening just enough so that we can formulate our own response. While you may be able to get away with this in the short term, it’s important to actively listen in your relationships to have the best outcomes long term.

Try taking a step back to really listen to the people in your relationships. Ask questions and clarify what you hear. Giving people your undivided attention helps you to better communicate and makes them feel heard. When it’s your turn to speak, ask for them to do the same. It may take some practice, but it’ll be well worth it in the end.

Our lives are built around relationships: significant others, roommates, family, friends. Consider these tips for building better, healthier relationships.

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Let's talk about Rx use: Recognizing and reversing an overdose

Anonymous — Thu, 24 Jan 2019 21:26:01 +0000

Let's talk about Rx use: Recognizing and reversing an overdose Anonymous (not verified) Thu, 01/24/2019 - 14:26

As addiction to opiates continues to be a major public health concern, it has become increasingly important to know how to respond to possible overdose situations. Knowing how to prevent and recognize the signs of an overdose, and how to respond to it, may save a life. Here’s what you need to know.

Opioids and overdose risks

Opioids include any drug that is derived from opium, also called opiates. This includes most prescription pain medications, such as morphine, hydrocodone, oxycodone and OxyContin. Opiates also include illicit drugs such as heroin, fentanyl, and carfentanil. Overdoses from these types of medications and drugs can be fatal and difficult to predict.

Mixing any type of prescription medication with alcohol or other drugs drastically increases the likelihood of adverse effects. Depending on the medication used, mixing can lead to potential seizures, alcohol poisoning, heart problems, impaired breathing and an increased likelihood of an overdose and death.

Other risk factors include the quality of the medication (which may be unknown, even to the user), the user’s personal tolerance and use patterns, the environment in which they are using and any underlying health problems that can slow the respiratory system.

Trainings

How to Save a Life training

Learn how to recognize and respond to an alcohol- or opioid-related emergency in this free 30-minute training provided by Health Promotion. Request a training session online.

Exploring Substance Use Workshop

This free, voluntary workshop provides students with a safe, non-judgmental space where they can explore their relationship with substance use and discuss ways to maximize their experience. Students of all levels of use and non-use are welcome. Contact Health Promotions to register: 303-492-2937.

Recognizing an overdose

If you think someone might be at risk of an overdose, look for these signs:

Pinpoint (small) pupils
Shallow or no breathing
Blue or grayish lips/fingernails
No response to stimulus (i.e. being pinched)
Gurgling/heavy wheezing or snoring sound

If any of these signs are present:

Ask if the person is alright and look for a response
Make a fist, and use your knuckles to apply downward pressure to their sternum; this is a test to see if they respond to the pain stimulus
If they do not respond:
- Call 911
- Administer naloxone if available (described below)
- Start CPR

Reversing an overdose

Naloxone, or Narcan, is a drug that can reverse the effects of an opioid overdose by helping a person start breathing again. Naloxone does not cause harm when used on a person that is not experiencing an overdose, so if when in doubt, use it. Naloxone is available at select pharmacies and can be purchased by anyone without a prescription.

Naloxone only works for 30-90 minutes, so it is important to call 911 before administering it, as the person can go back into an overdose even after the Naloxone is administered. They will also need immediate medical attention when the Naloxone wears off.

How to help a friend

For those interested in recovery and treating addiction, Counseling and Psychiatric Services (located in Wardenburg Health Center and C4C N352) provides individual therapy, referrals to community resources and ongoing suboxone treatment, which provides medically assisted support to those with an opiate addiction.

The CU Collegiate Recovery Center (located in UMC 414) provides meetings and support groups, substance-free events and activities, peer support and more for students in recovery or interested in pursuing recovery.

Learn more about alcohol and other drugs policies and resources at CU Boulder.

The misuse of and addiction to opioids is a national crisis. Knowing how to prevent and recognize an overdose, and how to respond to it, may save a life. Here's what you need to know.

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