Self-help

Must-try tips for setting (and accomplishing) your goals this year

Anonymous — Thu, 04 Jan 2024 17:35:34 +0000

Must-try tips for setting (and accomplishing) your goals this year Anonymous (not verified) Thu, 01/04/2024 - 10:35

Do you have goals you’d like to accomplish this year?

No matter what you’d like to achieve, goals can play an important role in our lives. Over time, you may set different goals for your education, career, wellness, family or other important areas of your life.

Setting goals can also help you articulate the things that are most important to you and help you develop your strengths. Here are a few tips and tricks to help you set up successful goals for 2024.

Choosing the right goals for you

Start small

Sometimes, when we try to tackle large goals or too many goals all at once, it can feel overwhelming. Set yourself up for success by focusing on one smaller goal that you can accomplish before tackling another. It can also be helpful to start with goals that you know you can accomplish. Starting these types of goals can help you build confidence in your abilities and help you form long-term habits.

Here are a few examples of small goals that can help you build toward larger ones:

Academics

Use a planner to track deadlines, assignments and tests
Schedule study sessions in advance
Visit office hours regularly
Reach out to resources (e.g. tutoring, libraries, etc.)

Work

Set a time limit for checking emails
Use a planner to track deadlines and milestones
Talk with your supervisor about your goals
Turn notifications off at night (e.g. Outlook, Teams)

Physical health

Identify activities you might enjoy long term
Schedule 15-20 minutes/day for movement
Carry a reusable water bottle to stay hydrated
Try new recipes that include a variety of food groups

Finances

Review your current spending habits
Find areas where you can reduce spending
Pick a reasonable amount to save each month (e.g. $10-50)
Schedule automatic transfers into your savings account

Identify your strengths (and potential challenges)

As you start narrowing down your goals, it can be helpful to think about your current habits, strengths and the things that may have prevented you from achieving your goals in the past.

For instance, if you’re not a morning person, it may be difficult to start jogging in the early mornings before class or work. Being honest with yourself will help you identify barriers and find ways to overcome them. In this case, it may be easier to jog in the afternoon between classes or in the evening before dinner.

Creating goals around habits or routines you already have in place will help you accomplish them with fewer setbacks. It can also be helpful to think through your strengths and ways you can access support to overcome obstacles.

Staying on track

Recruit a support system

It can be hard to stay motivated, especially if our goals span a longer period of time. When we get discouraged or feel like we’re not making progress, it can help to have a support system in place to keep us on track. Think about the people in your life who can encourage, motivate or hold you accountable. Recruit them to be part of your support system and lean on them when you’re in need of encouragement. Spending time with people who are supportive of our goals and are willing to help us overcome challenges can make all the difference.

Use the SMART method

Sometimes we may find that the goals we set are too general or unrealistic. Setting SMART goals can help us set more specific and meaningful goals. Here are some things to consider when setting SMART goals:

Specific

Narrow down your goals to something clear and specific.

Ask yourself: What am I specifically trying to accomplish?

Measurable

Quantify your goal, so you can keep track of your progress.

Ask yourself: How will I know when I’ve made progress or reached my goal?

Attainable

Make sure your goals are realistic and within your control.

Ask yourself: How confident am I that I can achieve this goal? Is it something I can influence or control?

Relevant

Choose a goal that feels worthwhile, matches your efforts and sets you up for success long-term.

Ask yourself: Why do I want to achieve this goal?

Timely

Goals should be time-bound with a start and end date in mind to keep you on track.

Ask yourself: What can I accomplish in six months, six weeks, today, etc.?

Things to remember along the way

Remember your ‘why’

What is motivating you to set and achieve a specific goal?

Take some time to think through ‘why’ you’ve set out to accomplish your goals. Is it something that you’re personally invested in? Or is it driven by expectations or outside pressures? Choosing goals that you care about increases the likelihood of success, and focusing on the reasons behind them can help you stay motivated, especially in the face of setbacks or obstacles. If you feel like you’re struggling, revisit your why.

Practice flexibility

While being specific can help us set meaningful goals, it’s also important to allow ourselves to change course and practice flexibility. In some cases, we may find that our initial goals aren’t a good fit or have become difficult to maintain.

Sometimes this happens because the original goals we set for ourselves aren’t as realistic as we thought they would be. Other times, we may encounter setbacks that make it difficult to move forward or make progress.

Remember to check in with yourself and reassess your goals regularly. Evaluating your progress and making adjustments as needed can help avoid overextending yourself or feeling burnt out.

FUN goals

If you are struggling to achieve or maintain your goals, try to keep these things in mind to create “FUN” goals:

F: Flexibility

Life happens, things change. Allow your goals to shift with the seasons of life. For instance, if you get sick this year, it may not be reasonable to expect yourself to go to the gym everyday while you’re ill. The same concept applies to your mental health, physical health and individual circumstances.

U: Uplifting

Setting goals for yourself shouldn’t be a punishment. In fact, it is often helpful to focus on the things you want to add to your life, rather than the things you want to subtract from your life. For example, if you want to eat healthier, it may be more helpful to add fruits and veggies to your meals as opposed to subtracting food groups from your diet.

N: Numberless

New year goals often revolve around specific numbers. While this can be helpful when setting SMART goals, it’s important to keep in mind that numbers aren’t everything. For instance, it’s unlikely that your life will radically change because of the number you see on the scale or the number of books you read this year.

Celebrate small successes

Achieving our goals can give us a strong sense of accomplishment. However, if we only focus on the end result, we may miss out on important milestones along the way. In fact, it’s important to recognize and reward smaller successes on the way to larger achievements. This can help keep us motivated and celebrate our progress.

Think through some milestones you may reach while working toward a larger goal. After you achieve each of your milestones, reward yourself with a feel-good activity. For instance, you could treat yourself to a fancy coffee, enjoy a celebratory dinner with friends, relax with an at-home spa day or make plans to do something you’ve been looking forward to.

Reach out to support resources

You don’t have to do it alone. Support resources can help you set realistic goals, identify important steps along the way and stay on track if you feel overwhelmed. Here are a few support resources available on campus.

Resources for students

Peer Wellness Coaching

Meet one-on-one with a trained Peer Wellness Coach to set wellness goals and connect with campus resources. Coaches are available to help you create a plan to manage stress, time management, academics, sleep, relationships and more.

Tutoring options

Are you looking to improve your academic standing semester? CU Boulder offers a wide variety of tutoring and learning resources to support you and your academic success. Some are specific to certain classes or departments or groups of students. Most are free while some require a fee.

Weekly programs

Health Promotion offers weekly programs to help you develop healthy habits, participate in self-care and take a break from academics. Programs are available throughout the week and are free to all CU Boulder students.

Counseling and Psychiatric Services (CAPS)

CAPS provides drop-in hours, consultations, screening appointments, groups and workshops to all CU students. Counselors are available in person and online to help provide insight, solutions and information about additional resources related to academics, stress, anxiety, substance use, relationships and more.

Nutrition Services

Meet with a Registered Dietitian Nutritionist (RDN) for a variety of services, including nutrition assessments, food allergies or intolerances, sports nutrition, meal planning, disordered eating support and more.

Collegiate Recovery Community (CUCRC)

The CUCRC provides community, support and connection for students in recovery or seeking recovery from a wide range of behaviors. They host weekly support meetings and offer recovery coaching for all CU students.

Personal training services

The Rec Center’s nationally certified personal trainers can help provide motivation, education, guidance and instruction to help you improve your overall fitness and achieve your goals. They are also here to support you through assessments that can help maximize your workout while minimizing risk of injury.

Resources for staff and faculty

Faculty and Staff Assistance Program (FSAP)

FSAP provides free mental health services for all CU Boulder staff and faculty, including brief individual or couples counseling, community referrals, workshops and support groups

Free employee group fitness classes

The Rec Center hosts a variety of free group fitness classes for staff and faculty twice per month. All levels are welcome, no membership required.

Healthy living workshops

The Faculty and Staff Assistance Program (FSAP) provides free workshops and support groups related to physical health and well-being.

Rec Center memberships

CU employees, retirees and their spouses/dependents are eligible for a membership to the Rec Center. Staff and faculty can also get a $25 one-month trial membership that provides access to both campus facilities, locker rooms and free group fitness classes.

Collegiate Recovery Community (CUCRC)

WorkWell

WorkWell is a new initiative on campus that is dedicated to building and sustaining a culture and environment that supports the well-being of our employees through the awareness and utilization of programs, events, and services to foster a sense of belonging.

Do you have goals you’d like to accomplish this year? Here are a few tips and tricks to help you set up successful goals for 2024.

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4 reasons students should attend the Health & Wellness Summit in September

Anonymous — Fri, 08 Sep 2023 17:11:59 +0000

4 reasons students should attend the Health & Wellness Summit in September Anonymous (not verified) Fri, 09/08/2023 - 11:11

The annual Health and Wellness Summit on Wednesday, Sept. 13 and Thursday, Sept. 14. Stop by to join in on wellness activities, informative presentations and more!

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8 free wellness activities to try before you graduate

Anonymous — Fri, 08 Sep 2023 16:59:01 +0000

8 free wellness activities to try before you graduate Anonymous (not verified) Fri, 09/08/2023 - 10:59

One of the best things about college is that you have access to a TON of free resources, activities and support.

Be sure to take advantage of these ten free wellness activities before you graduate.

1. Sign up for a free nutrition consultation

Meet with a registered dietitian nutritionist (RDN) for a free consultation to answer your general nutrition questions, and discuss things like eating habits, meal planning, sports nutrition, lifestyle changes and more. Sessions are available at the Nutrition Resource Clinic in the Main Student Recreation Center on campus.

If you have private health insurance, you can attend up to two consultation sessions for free each semester. Students with the CU Boulder Anthem Gold Student Health Insurance Plan (SHIP) can access additional nutrition counseling services for free.

Learn more about nutrition services

2. Get free, same day mental health support

Counseling and Psychiatric Services (CAPS) offers a wide variety of same-day support, including:

Drop-in screenings: Stop by the CAPS office in the C4C (N352) during drop-in hours to speak with one of their counselors for free. They’ll be able to connect you with a variety of mental health services on and off campus.
Let’s Talk: Need to talk through something? Join CAPS at a variety of campus locations for a free, informal conversation. All Let’s Talk sessions are confidential and you can attend as many as you’d like throughout the semester.
Workshops: CAPS workshops are a great free way to learn how to manage stress and anxiety, learn about mindfulness, practice meditation and address topics like climate change.
Groups: Are you looking to improve your social skills or learn how to cope with a specific concern? Consider joining one of the many free therapy groups CAPS offers.

Learn more about CAPS

3. Take a snooze in a nap pod

Feeling groggy or tired between classes?

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

Nap pod locations:

Main Student Recreation Center (main floor)
Wellness Suite in Wardenburg Health Center (3rd floor)
Norlin Library (1st floor)
Gemmill Engineering, Mathematics and Physics Library (basement)

Learn more about nap pods

4. Get moving at Free Friday Power Hour

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

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

Learn more about free classes

5. Reach your goals with Peer Wellness Coaching

Need help connecting with others on campus or meeting your academic goals?

Peer wellness coaches are fellow students who are available to help you identify your goals, connect with campus resources and take steps to achieving them! Coaching is available for free to all undergraduate and graduate students.

Topics include:

Finances
Academics
Relationships
Self-care
Time management
Careers
Sleep

Learn more about peer wellness coaches

6. Have fun with Inclusive Rec

The Rec offers free inclusive events to help students build an inclusive, welcoming and fun community on campus. They host a variety of activities throughout the semester for all identities, abilities and fitness levels.

Join them to meet new people, try something new or put yourself out there in a safe, non-judgmental atmosphere.

Learn more about Inclusive Recreation

7. Get ready to get busy

Looking to hookup with a new partner or crush?

Be sure to stop by the free condom bar to pick up a variety of safer sex supplies, like condoms, dental dams, lube and more. Supplies are located near the Sexual and Reporductive Health office on the first floor of Wardenburg Health Center. Students are welcome to take what they want, no questions asked.

Learn more about sexual health

8. Boost your resume

Looking to stand out on job applications?

Health and Wellness Services provides a number of free training opportunities for students to build and practice new skills related to health and wellness topics.

You can even earn a non-degree certificate by attending five training sessions as part of the WellCU series.

Learn more about trainings

One of the best things about college is that you have access to a ton of free resources, activities and support. Be sure to take advantage of these free wellness activities before you graduate.

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Wellness tips for a new academic year

Anonymous — Wed, 23 Aug 2023 21:06:29 +0000

Wellness tips for a new academic year Anonymous (not verified) Wed, 08/23/2023 - 15:06

The start of a new school year is ripe with possibilities. It’s the perfect time to start strong in all aspects of your life as a student. As you begin another school year, consider ways to build community, focus on staying healthy, tap into campus resources and create good habits.

CU Boulder offers many ways for students to find support through programs, departments and other resources. Whether starting your first year of undergrad, wrapping up your graduate degree or anywhere in between, you can find support to help you thrive academically and personally.

Dealing with change

Each year of college comes with changes and sometimes challenges. In some cases, the change is significant, like living with roommates for the first time or transferring from a different school. Other times the change is small, like starting a new on-campus job or adjusting to a new class schedule. Whatever the transition, you can take steps to prepare for possible changes and find support when needed.

If you need help preparing for the new academic year, consider meeting with a peer wellness coach. Peer wellness coaches are trained students that can help you navigate academics, create a routine, connect with campus resources and access peer-to-peer support.

If you are stressed or homesick, it’s important to stay connected with a support system. This can include family, friends, your RA or a mental health professional at Counseling and Psychiatric Services (CAPS). They offer free drop-in sessions, consultations, workshops and interpersonal process therapy groups that can help you navigate a number of concerns.

Staying active

With the start of a busy school year, finding time to stay active and connect with others can feel challenging. Setting aside time to be active can benefit not only your physical health, but your mental health as well. This year, consider joining an intramural sports team, participating in a fitness class at the Rec Center, signing up for small group training courses or finding a student organization where you can meet others who share your hobbies.

Often, students who get involved and feel like they belong at CU Boulder experience improved well-being and academic performance. Check out all the Rec Center has to offer to have fun and take care of yourself.

Academic support

Start strong academically by creating a routine and staying on top of class expectations. Avoid falling behind by attending scheduled classes, reviewing your syllabi, going to office hours and completing assignments on time. College is rigorous, and it can be challenging to catch up if you fall behind. Ask for help early and tap into tutoring resources to avoid a problem later in the semester.

If you find yourself struggling with the stress of school, you can find support from a dedicated mental health provider within your college and school through the Embedded Program. They’re available to support you with a variety of concerns.

Staying healthy

Germs can spread quickly, especially on college campuses. You can do your part to stay healthy by practicing good hygiene and other healthy habits. Remember to wash your hands frequently, especially before eating and after using the restroom. It’s also important to drink plenty of water, eat balanced meals and get seven to nine hours of sleep each night.

Staying current on vaccines can also help protect you against common illnesses like the flu, meningitis, HPV and more. Wardenburg Health Center provides free flu shots to all CU Boulder students. You can also schedule an appointment to get additional vaccines.

If you do get sick, Medical Services offers primary care appointments for all students, regardless of their insurance plan. You can also stop by the Wellness Suite on the third floor of Wardenburg or order a Buff Box to your residence hall to get free cold and flu supplies, like honey sticks, tea, cough drops and more.

Make the most of wellness events

Health & Wellness Services hosts a variety of events to help students practice self-care, create healthy habits and find connections on campus. Check out all the upcoming events for the semester.

Get connected with resources

If you’re feeling overwhelmed or struggling, you’re not alone. There are plenty of resources on campus that can help.

If you or someone you know is experiencing a mental health crisis or needs urgent, same-day support, please call Counseling and Psychiatric Services (CAPS) at 303-492-2277. You can also visit the Emergency & Crisis Care page for additional resources and support.

Student Wellness Experience

All students are invited to join Health and Wellness Services on Wednesday, Sept. 13 for the Student Wellness Experience. This interactive fair will feature a variety of demos and activities, including painting, F45 and CrossFit, meditation sessions and much more!

Peer Wellness Coaching

Peer wellness coaches are trained students who can help you meet new people, make friends, create study plans, practice self-care, set goals and more. Coaching sessions are free and open to all CU Boulder students.

Let's Talk

Counseling and Psychiatric Services (CAPS) provides free drop-in services during Let’s Talk. Counselors are available to help students identify concerns, make a plan and connect with resources on and off campus.

AcademicLiveCare (ALC)

ALC is a telehealth platform that allows you to schedule counseling, psychiatric, nutrition and medical appointments virtually. This program is free for all students, regardless of your insurance plan.

Tutoring resources

CU Boulder offers various 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.

Medical Services

Medical Services provides comprehensive care on campus at the Wardenburg Health Center. Services include sexual and reproductive health, illness prevention, x-ray, vaccinations, physical therapy, nutrition and more.

Embedded Program

CU’s Embedded Program is intended to help connect students with counseling, wellness and trauma services directly through their college or school. Students can access this program on their own or be referred by a staff or faculty member.

Wellness Programs

Health Promotion offers a variety of wellness events, activities and training opportunities for students to engage with throughout the academic year.

Commuting Buffs

While CU Boulder is a traditional campus with many incoming students living in our residence halls, we want our commuter students who live off campus to feel welcome and engage in our community.

You can connect to a Commuter Peer Mentor, visit the Commuter Lounge and join the Commuting Buffs community.

Transfer Buffs

Transfer students are a valuable part of the CU Boulder community, and we are here to support you throughout your time as a Buff.

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

Recreation Services

Recreation Services offers various facilities, classes, programs and resources for students.

Learn more about how to get involved and stay active.

Graduate School resources

Graduate students at CU Boulder are supported through resources, services and events to address your specific needs.

Start the academic year strong by tapping into campus resources to promote your well-being.

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3 ways to tell if your self-care plan is actually working

Anonymous — Wed, 19 Jul 2023 06:00:00 +0000

3 ways to tell if your self-care plan is actually working Anonymous (not verified) Wed, 07/19/2023 - 00:00

It seems like everyone is talking about self-care these days, and the conflicting messages can be confusing. Are you really supposed to buy a specific product or commit to completing a certain activity every day in order to stay on top of your self-care?

The truth is that self-care is a highly personal experience. Activities that benefit you mentally and physically may not be the same ones your friends, colleagues, partners or influencers engage in. The challenge with this is that it can be hard to know what self-care really looks like for you, especially if everyone is doing something different.

Here are some ways to tell if your self-care plan is actually working for you (and what to do if it’s not).

1. Where does it fall on the ‘fun scale’?

Okay, yes, we can all admit that self-care isn’t always fun. Essential care tasks like bathing, grocery shopping or brushing your teeth probably don’t get you excited. It’s still important to make these tasks a priority. However, if you’ve nailed the basics and are looking to incorporate additional activities, using the ‘fun scale’ can be helpful.

Here’s how it works:

The ‘fun scale’ is a continuum that can help you gauge how much enjoyment or benefit you get out of certain activities or actions.

Type 1: Type one fun applies to activities that you enjoy in the present moment, such as going on a pleasant walk or hike, eating a satisfying meal or spending time with friends. These are the types of activities you enjoy while you’re actively doing them and create fond memories after they’re completed.
Type 2: Type two fun encompasses activities that may feel challenging or unpleasant in the moment, but you’ll still look back on the experience and feel rewarded. These types of activities can include a difficult hike or workout class, engaging in counseling services or training for a race.
Type 3: Type three fun typically applies to things that are unpleasant or challenging in the moment, and they don’t make you feel better or accomplished after the fact either. This can include type one and type two activities that have gone awry as well as other subjective experiences. These activities don’t serve you as well when compared to type one or type two fun. If you find yourself engaging in type three “self-care”, it may be time to reevaluate your plan.

Taking a second to think through your self-care activities and categorize them based on this scale can help you determine if they are actually benefiting you. Spending too much time on things that don’t make you feel good or help you recharge can leave you feeling drained or defeated, which isn’t a great way to practice self-care.

It’s also important to consider what is motivating you to participate in certain activities. Do you go to the gym because it genuinely makes you feel better? Or do you go because you feel pressured to look a certain way? If you find that you’re mostly relying on external motivators like positive feedback, external validation, diet culture or ‘wellness ideals’, you’re probably not getting the most out of your self-care activities. Instead, try to focus on activities that you actually want to do and enjoy doing (even if you don’t feel that way until after the fact).

2. Are you obsessed with productivity or ‘optimizing’ your life?

Self-care is often marketed as a way to become the ‘absolute best version of yourself’ or to streamline an otherwise hectic schedule or lifestyle. If you enjoy things like bullet journaling or habit worksheets to stay on track, that’s great! Similarly, if you enjoy ordering meal kits to help save time while meal prepping, go for it!

However, obsessing over whether or not you are ‘optimizing’ your life or becoming the ‘best’ or ‘most productive’ version of yourself can take a toll. In some cases, you may use efficiency and betterment as a coping mechanism, which can distract you from the real purpose of self-care.

Instead of seeking out the next best productivity or life-enhancing solution, try to focus on skills and tools you already have. Prioritizing and practicing healthy coping skills and meaningful self-care activities can help you grow, reduce stress and feel better longer term. This is especially true if you find that the initial excitement for a new habit or product wears off easily.

3. Does it make you feel guilty?

Ideally, self-care should never make you feel guilty or ashamed. If you beat yourself up about skipping the gym or eating ‘junk food’ on a particularly rough day, it may be time to reevaluate your self-care plan.

Keep in mind that we all face a variety of expectations, challenges and pressures related to academic success, work, internships, relationships and more. If you try to dedicate 100% of yourself to all of them all the time, you’ll likely burn yourself out. Similarly, if you fall short of high expectations, which are often subjective, you may feel guilty or like you’re doing something wrong.

That’s why it’s important to tailor your self-care plan to fit your life right now and allow for flexibility. Not only do your needs change day-to-day, but you also may not be able to meet every demand that life throws at you.

Remind yourself that self-care doesn’t refer to any one thing. It’s not as simple as meditating for 15 minutes or going for a walk (though these activities can certainly be beneficial). Instead, try to think of self-care as the sum of all its parts. Self-care is a culmination of decisions that you make related to how you spend your time, what you put your energy towards and how you try to take care of yourself.

When you look at self-care this way, you may realize that you don’t actually need to go for a jog or journal or meditate every single day. In fact, you may find it’s more beneficial to simply reduce your time on social media, divvy up household responsibilities or avoid overcommitting to social events. Reflecting and refocusing on the activities that will benefit you most in terms of your time and energy can actually help you create more space for yourself and the things you genuinely enjoy (hello, type one fun).

Check out these resources

Student workshops

Students can attend free virtual workshops throughout the year to learn skills related to anxiety and stress, mindfulness, self-care and more.

Available to: students

Staff workshops

Staff and faculty can join a variety of wellness workshops to improve their relationships, physical activity, mindfulness, mental health and more. All workshops are free to attend.

Available to: staff and faculty

Welcome Wednesdays

Students, staff and faculty can access the Rec Center for free with their Buff OneCard every Wednesday from June 7 through August 2.

This offer only includes access to the Rec Center and workout areas. No programs or classes are included. Guests and visitors must pay a daily use fee of $10.

Available to: all Buff OneCard holders

WellTrack Boost

Students can download the WellTrack Boost app for free with their CU email. This app gives you access to a variety of tools, including wellness assessments, self-help therapy, mood tracking, mindfulness exercises and much more!

Available to: students

Faculty and Staff Assistance Program (FSAP)

FSAP connects staff and faculty with licensed mental health counselors for short-term counseling, drop-in sessions, family counseling and more. All services are free and employees do not need to take PTO or sick time to utilize FSAP services.

Available to: staff and faculty

Health Promotion

Health Promotion for a variety of free activities and workshops on campus during the fall and spring! They’ll help you improve your mindfulness, take a break from your classes and learn techniques you can use at school, work and home.

Available for: students, staff and faculty

Healthy Buffs LLC

If you’re planning to live on campus in the fall, consider applying for the Healthy Buffs Living Learning Community (LLC) in Stearns West. Living in this community group will allow you to have access to free yoga and fitness classes, workshops, mindfulness workshops, drop-in counseling, peer coaching, free acupuncture, nutrition counseling and more!

Available for: students

It can be hard to know what self-care is supposed to look like. Here are some ways to tell if your self-care plan is actually working for you (and what to do if it’s not).

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5 must-try tips to reduce stress over finals

Anonymous — Thu, 13 Apr 2023 06:00:00 +0000

5 must-try tips to reduce stress over finals Anonymous (not verified) Thu, 04/13/2023 - 00:00

Here’s some good news: the semester is almost over! And some bad news: it’s almost finals week. Whether you have exams or projects coming up, here are some practice tips to help you manage and reduce stress around finals.

Change the narrative

You may not realize it, but the way you talk to yourself can help (or hinder) your progress when working through stressful tasks. For instance, you may find yourself saying something like, “Ugh, I should really be studying right now.”

This type of self-talk can increase stress and create unnecessary pressure to complete a given task. Instead, try changing the narrative and see how you feel taking a gentler approach. For instance, you could say something like, “It would be a great kindness to my future self if I got up right now and did XYZ.”

Changing the narrative in this way can help you practice self-compassion, which can be especially beneficial when you’re trying to work through stressful situations or demanding tasks. Keep in mind that this isn’t a foolproof formula. Changing the way you speak to yourself might not always make you jump into action, but it can help you be kinder to yourself in the process.

Prioritize and simplify self-care tasks

During stressful times, self-care may start to seem like a chore. When you can’t do everything you want to do, it’s important to identify which self-care tasks are necessary for you to function. Prioritize these tasks and simplify them whenever possible. Here are a few examples of tasks you can simplify:

Hygiene: Practicing good hygiene can be difficult when you’re feeling burnt out, depressed or overwhelmed. However, it’s an important component of both our mental and physical health. If you don’t have the energy to take a shower, consider trying one of these simplified tasks:

Put a plastic or water-safe stool in your shower, so you can sit down and relax while you bathe.
Opt to wash your face and brush your teeth instead of a full shower. If you’re still struggling, consider investing in micellar face wipes, dry shampoo or wisp toothbrushes to simplify this task even further.

Laundry: The way we dress can be a reflection of our emotional state, and wearing clean clothes can help improve our well-being. If you’re feeling overwhelmed by your laundry, consider trying one of these simplified tasks:

Try putting your clothes away into their respective drawers without folding them. This will allow you to still sort between shirts, pants and other articles of clothing while reducing the amount of time you spend folding or hanging them.
Wear your clothes more than once before washing. Most articles of clothing, like jeans, can be worn two or three times before they truly need to be washed.

Dishes: Whether you live alone or with roommates, dishes can be a task that causes many of us stress. If you’re feeling overwhelmed by dishes in the sink, consider trying this simplified task:

Opt to use paper plates and plastic utensils for meals until finals week is over. For those of us who are environmentally conscious, this may be a hard alternative to accept. However, it’s okay to pause your efforts to save the planet while you work on saving your own mental health. A few days of less-than-perfect sustainability won’t make or break your efforts overall.

Groceries and food: Eating regular meals and snacks can help you stay motivated and energized throughout finals. However, if the thought of grocery shopping feels like a burden, consider trying one of these simplified tasks:

Try ordering your groceries ahead of time for pickup. This allows you to browse and select products on your phone and schedule a time that works for you to come pick them up.
If you’re too overwhelmed to pick up your groceries, opt for delivery instead. Many grocers provide free or low-cost delivery services. You can also order groceries for delivery from retailers like Amazon.
If you're struggling with food insecurity or need extra help affording groceries this month, check out the Buff Pantry at the UMC. They provide up to 20 pounds of food each week to students, staff, faculty and affiliates who need a helping hand.

Set boundaries

Boundaries are limits or rules that we set for ourselves and how we interact with others in order to protect our mental health, well-being and energy, among other things. You can set healthy boundaries during finals week by coming up with rules around projects, assignments and study sessions.

Here are a few examples of healthy boundaries during finals:

My to-do list is here to serve me.
Prioritizing and scheduling tasks is supposed to make your life easier, not more difficult or stressful. Remind yourself that to-do lists don’t need to be a looming reminder of what you still haven’t completed. Instead, try to think of how your to-do list can serve you. For instance, it may remove the burden of having to remember all of your upcoming tasks, or it may help you preserve energy when sorting through what your priorities should be.
I can walk away and come back later.
During finals, it may feel like you have to complete every study guide or project in one shot. However, it’s important to give yourself permission to walk away and come back later. In fact, this can actually improve your performance. Taking breaks and giving your brain a rest can help you retain information, boost your creativity and allow you to process information more effectively.
My grades don’t define me.
It’s pretty normal to feel like you have to perform well on your final exams. However, it’s important to remember that your value is not defined by your grades. Being good or bad at something (like studying or test-taking) has nothing to do with who you are as a person, friend, coworker or son/daughter. Remind yourself that you’re still a kind, smart, capable person even if your grades this week don’t perfectly reflect those qualities.
This is temporary.
How you’re feeling today won’t be how you feel forever. Remind yourself that finals are temporary (and so is college). How you do on your exams won’t determine the rest of your life, even if it feels that way right now. Instead of focusing all of your energy into your current circumstances, try imagining how you might feel seven days from now, seven months from now and seven years from now. More likely than not, as time passes, how you do on college exams won’t seem as dire.

Focus on 15-minute wins

Sometimes when we feel overwhelmed, it can be hard to start even the simplest of tasks. If this sounds familiar, try challenging yourself to commit to 15 minutes of productivity. This technique lends itself well to work, life and care tasks. Here’s how to get started:

Pick a single task
Pick any task, large or small. This can include things like creating a study guide, packing for winter break, working through practice problems, paying a bill, doing the dishes, finally returning that Amazon purchase or anything else you can think of.
Start the clock
Set your timer for fifteen minutes. This will give you enough time to make progress without derailing your entire schedule for the day. You can use a kitchen timer, stopwatch or phone.
Allow resistance
Oftentimes when people feel resistance to a task, they immediately stop, quit, procrastinate or distract themselves with other things (hello, TikTok). Because of this, feelings of resistance often become an excuse to not take action on a task. However, if you can allow yourself to feel discomfort and still take action in spite of it, you’ll be able to make meaningful progress toward any goal. This is the foundation work of cultivating grit—the ability to persevere through long-term goals.
Challenge yourself
Turn tasks and deadlines into a game with yourself. Can you complete something in less than fifteen minutes? Can you complete a task in less time than it took you previously? Can you make it fun?

Treat rest as a right, not a reward

You do not need to earn the right to rest, connect or recreate. Practicing self-care often means we must unlearn the idea that all tasks must be completed before we can sit down and relax. The truth is, your to-do list will never really be done. There will always be something else to do tomorrow or next week or next year.

Give yourself unconditional permission to rest (yes, even during finals week). It can be helpful to jot down some ideas of things that feel mentally, physically or spiritually rewarding. Consider things like reading a good book, going for walks, spending time with friends you haven’t seen in a while, crafting or exploring new hobbies. When you feel burnt out from exams or studying, spend some time doing things you genuinely enjoy, whether you have five minutes or five hours of free time.

Finals resources

For a full list of support resources, events, study spaces and additional tips, visit colorado.edu/finals.

Additional resources

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.

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.

Disability Services

Disability Services is dedicated to providing students with disabilities an equal opportunity to participate in university programs, courses and activities through reasonable accommodations and services. If you’re planning to use testing accommodations, make sure you’re on the same page as your instructors about how they’ll be administered.

Workshops

CAPS provides weekly workshops that can help students develop healthy coping skills related to stress, anxiety and other painful or distressing emotions. All workshops are covered by the mental health fee. Join virtually by signing up online at MyCUHealth.

Weekly programs

Health and Wellness Services offers weekly programs to help you develop healthy habits, participate in self-care and take a break from academics. Programs are available throughout the week and are free to all CU Boulder students.

Tutoring services

CU Boulder offers a wide variety of tutoring 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, be sure to check your syllabus, and ask your professor or course assistant for help and referrals.

Writing Center

The Writing Center provides free one-to-one tutoring sessions with professionally trained writing consultants, individualized guidance and feedback, as well as time-saving skills for writing and presentation projects. The Writing Center is available to all CU Boulder undergrad and graduate students for free.

Grade Replacement Program

This program allows degree-seeking undergrad and graduate students to retake a course in which they earned a low grade in an attempt to improve their cumulative GPA.

AcademicLiveCare

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

WellTrack

Health and Wellness Services has launched a new mental health app for students, staff and faculty! Download WellTrack to track your mood, practice skills and complete modules. WellTrack is available on the App Store and Google Play. Sign in with your IdentiKey for free access.

Figueroa Wellness Suite

The Wellness Suite is a great place to rest and reset. Whether you need a nap, want to pick up free health and wellness supplies, or if you just want to find a quiet place to study, the Wellness Suite provides a relaxing environment for students.

Free Finals Week at The Rec

The Rec Center will be hosting free activities and events for all students with a Buff OneCard during finals week, including ice skating, bouldering and climbing shoe rentals and fitness classes!

The good news: fall semester is almost over! The bad news: finals week is here. Check out these must-try tips to reduce stress and practice self-care around finals.

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12 free apps to help you make the most of this year

Anonymous — Fri, 02 Sep 2022 06:00:00 +0000

12 free apps to help you make the most of this year Anonymous (not verified) Fri, 09/02/2022 - 00:00

Having a variety of self-care tools at your fingertips can help you improve your finances, relationships, mental health or overall well-being.

That’s why we’ve compiled a comprehensive list of apps that can help you make the most of this year. While these apps aren’t a substitute for professional help, they can help support you and your goals year round.

Tips for using apps

If you see an app that sounds like a good fit, try it out for a couple weeks before downloading another or giving up on it entirely. It can take time to build new habits and no app will be the perfect solution for everything. Ready to get started?

Lifestyle

Whether you’re looking to pick up new hobbies, improve your finances or be more active, there are plenty of apps available to support your goals.

Here are some apps to try:

Finances: Mint

This app helps you keep track of all your accounts, spending and budgets in one place. It even lets you set goals and spending limits to help you stay on track with your finances.

Get the app:

Apple App Store

Google Play Store

Friendships: Patook

Looking to make new friends? Patook is a free app that lets you swipe right on potential new friends. It operates similarly to dating apps but comes with one big caveat: platonic friendships only, no flirting allowed.

Get the app:

Apple App Store

Google Play Store

Food: Nourishly

This app allows you to track your hunger, activity, sleep, feelings and more to help you identify patterns and build a more positive relationship with your body and food. You can also set goals and milestones based on your own needs.

Get the app:

Apple App Store

Google Play Store

Physical activity: Jefit

This all-in-one workout tracking app provides customizable routines, video instructions for a variety of exercises and tools to help you track your progress over time.

Get the app:

Apple App Store

Google Play Store

Sexual health: Roo

While not technically an app, Roo is a free, private online chatbot that allows you to ask questions about sexual health, relationships, bodies and more. Roo is backed by professional health educators, so you know the answers you get are the real deal.

Get started:

Chat with Roo

Mindfulness and meditation

Practicing mindfulness or meditation can help us improve a variety of areas in our lives, including stress, sleep, focus, relationships and more.

Here are some apps to try:

Healthy Minds Program

This research-backed app helps you train your mind through meditation and podcast-style lessons to develop skills that can help you gain focus, reduce stress and maintain positive social connections.

Get the app:

Apple App Store

Google Play Store

Smiling Mind

Practice quick meditation and mindfulness exercises for stress, sleep, focus, relationships, sport performance, mindful eating or more. This app also covers the fundamentals if you’re new to meditation or mindfulness practices.

Get the app:

Apple App Store

Google Play Store

Insight Timer

This app offers the world’s largest library of free guided meditations that are focused around different topic areas, including sleep, anxiety, relationships, stress and more.

Get the app:

Download via SMS

Self-help

Learning to evaluate our thoughts and how they impact our behavior can help us develop a greater sense of confidence in our abilities when facing difficult situations.

Here are some apps to try if you struggle with negative thoughts or general mental health concerns:

WellTrack

(Currently only available for CU Boulder students)

WellTrack is designed to help you understand your mental health and provide you with the help that you need right now. WellTrack is a suite of online tools and courses that uses aspects of Cognitive Behavioral Therapy (CBT) to help you identify, understand and address concerns and issues you may be facing. Simply sign in using your CU Boulder IdentiKey.

Get the app:

Apple App Store

Google Play Store

Bearable

Have you ever wondered how your mood is impacted by different activities or habits? This app allows you to track your mood and symptoms alongside activities like sleep, medication, exercise and more to provide insights about what makes you feel better (and what doesn’t).

Get the app:

Apple App Store

Google Play Store

MindShift

This app uses Cognitive Behavioral Therapy (CBT) strategies to help you manage anxiety, challenge your beliefs, face your fears and build confidence in yourself. It can also help you tackle worries, perfectionism, social anxiety and more.

Get the app:

Apple App Store

Google Play Store

Calm Harm

This private, password protected app is designed to help you resist or manage self-harm urges. It can also help you track your progress and work through quick coping techniques and strategies.

Get the app:

Apple App Store

Google Play Store

*Please note: These apps are not a substitute for professional help or therapy.

Campus resources

Did you know that there are a number of free CU Boulder apps to help you navigate your dining options, get into the Rec Center and find things to do around town?

Check them out!

For additional information or support, check out these resources on campus.

Let’s Talk

Peer Wellness Coaching

Workshops

Counseling and Psychiatric Services (CAPS) provides free virtual workshops to support all CU Boulder students. Workshops cover a variety of topics and can help you develop coping skills to manage stress, anxiety, painful emotions and more.

Weekly programs

Collegiate Recovery Community (CUCRC)

The CUCRC provides community, support and connection for students in recovery or seeking recovery from a wide range of behaviors. They will be hosting virtual recovery and support meetings weekly throughout winter break.

Disability Services

Adventure Resource Center

The Outdoor Pursuit's Adventure Resource Center (ARC) is available to help you plan your next adventure, big or small. The ARC provides a welcoming space where you can plan a trip or get assistance and recommendations from knowledgeable staff.

Nutrition Services

Meet with a Registered Dietitian Nutritionist (RDN) for a variety of services, including nutrition assessments, food allergies or intolerances, sports nutrition, body composition analysis and more.

Food assistance

Feed the Stampede provides food assistance programs for the �鶹��Ƶ. They work to ensure students experiencing any level of food insecurity have the necessary knowledge, resources and access to enough food to meet their needs in an emergency or on-going basis.

Personal training services

Sexual and Reproductive Health

Medical Services offers sexual health exams for all gender identities and sexual orientations. They can also help you navigate birth control options, hormone therapy, emergency contraception, gynecological services, sexually transmitted infections, testing services and more.

Whether you're looking to improve your finances, relationships, mental health or well-being, here are some free apps to try this year.

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