Staff/Faculty

3 things everyone should know about stalking

Emily Sampl — Thu, 16 Jan 2025 07:00:00 +0000

3 things everyone should know about stalking Emily Sampl Thu, 01/16/2025 - 00:00

January is Stalking Awareness Month

Popular culture, like shows and movies, can make it seem like persistence is the key to winning someone over. However, persistence can quickly turn into discomfort or fear when it’s unwelcome. Here are a few things everyone should know about stalking.

1. Stalking can take many forms

Stalking goes beyond following someone. It can include a variety of tactics, which may happen in person and/or online. Stalking is defined as a pattern of unwanted behavior, directed at a specific person, which causes that person to change their routine or feel afraid, threatened or in danger.

Examples of stalking behaviors include:

Continually sending unwanted communications (including emails, texts, phone calls, handwritten notes, etc.).
Catfishing or friending someone through fake accounts (including to harass or trick the person).
Watching or following someone from a distance or spying on someone with a listening device, camera, tracking device or GPS.
Waiting for someone or showing up at places where they know the person will be such as their home, workplace or outside of classrooms.
Repeatedly leaving unwanted gifts, notes or other objects at a person’s residence, work, car or other location.
Spreading rumors online and/or in person.
Posting messages or images of the person on social media or in discussion groups without permission.
Stealing or harming someone’s technological devices, schoolwork or other property, sentimental objects, people close to them or pets.
Entering someone’s home, lab, office or car and doing things to let someone know they had been there.
Hacking into someone’s social media, email or other accounts.
Contacting or using other people to get information about a person or to find them.

2. Stalking can happen to anyone

While stalking is often directed at a previous or current romantic partner, a person can also be stalked by roommates, friends, classmates, colleagues or someone they have never met or barely know, including matches on dating apps.

Here are some ways to identify healthy, unhealthy and concerning behaviors that may prompt someone to seek additional help or support:

Healthy behaviors are: When someone says “no” the other person respectfully leaves them alone and does not attempt to contact them again.
Unhealthy behaviors are: When someone says “no” the other person continues to contact them again and again.
Consider discussing with someone or documenting what is happening: When someone says “no” more than once and the other person tries to talk that person into saying “yes,” continues to contact them and/or contacts them more often.
People should consider seeking help from an advocate, the police or other professional: When they are contacted repeatedly, someone repeatedly shows up where they are, indirectly threatens them and/or does not take “no” for an answer.
Consider calling 911: When someone makes direct threats, tries to harm or directly harms the other person or damages their property or things they value (including pets).

3. Context is key

Gift giving, location tracking or sending multiple texts can be components of any relationship. It can feel really special for a roommate to bring a coffee just because they care or have friends checking an app to make sure someone got home safe. The key here is that these behaviors are wanted and help increase a sense of safety within the relationship instead of making someone feel untrusted or controlled.

From the outside, stalking may look innocuous, but to the person experiencing it, it makes them feel unsafe or threatening. The context of the behavior and the impact it has on the recipient is key.

Stalking violates CU’s campus policies and is considered a serious crime in Colorado. CU ��«��Ƶ provides a number of reporting and support options for those experiencing stalking.

Support resources for students, staff and faculty

If you or someone you know is experiencing stalking behaviors, it’s important to connect them with appropriate support resources and services.

General support

The Don’t Ignore It website provides options for seeking confidential support on and off campus, skills for helping others and reporting options related to sexual misconduct, stalking, intimate partner abuse, harassment and discrimination, and if someone’s behavior is concerning.

Confidential support

Students, staff and faculty directly impacted by incidents like this, as well as witnesses and friends, can get confidential support and/or counseling through the Office of Victim Assistance (OVA) by calling 303-492-8855, stopping by their drop-in hours (see website for dates and times) or filling out a confidential request form online. This form will only be reviewed by OVA staff—the university will not be notified, and no investigative action will take place. If you would like to get in contact with an OVA advocate counselor, be sure to include your contact information. OVA advocate counselors can help individuals explore their rights and options, make a safety plan, explore the impact of the experience, discuss reporting options, review living situations and more.

University reporting

If you think you or a friend may be experiencing stalking, you can report it to CU’s Office of Institutional Equity and Compliance (OIEC). OIEC can investigate concerns or address an incident through informal resolution options. Additionally, OIEC can provide safety and supportive measures, such as no contact orders, academic support remedies, housing adjustments and more. You can file a report with OIEC by calling 303-492-2127, emailing cureport@colorado.edu or filling out a report online.

Law enforcement reporting

Reporting to the police can take many forms and doesn’t have to lead to filing criminal charges. An informational or anonymous report is sometimes an option to make the police aware of the situation. Individuals may have the option to ask police to contact the person to give a verbal warning or press criminal charges. If stalking behaviors have occurred on campus, contact the CU ��«��Ƶ Police Department. Otherwise, contact your local police department.

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11 wellness programs for staff and faculty

Emily Sampl — Tue, 17 Dec 2024 21:07:28 +0000

11 wellness programs for staff and faculty Emily Sampl Tue, 12/17/2024 - 14:07

Health and Wellness Services is committed to improving the health and well-being of all CU ��«��Ƶ staff and faculty. Here are some resources and programs to take advantage of on campus!

1. Group fitness

The Rec Center offers free WorkOutWell and yoga classes for all staff and faculty starting in January 2025. These classes are designed for all levels of fitness and ability. No membership is required, but participants must register in advance.

2. Wellness workshops

Staff and faculty can attend a wide range of free wellness workshops covering everything from home improvement and mindfulness to support groups and healthcare information. Programs require registration and are open to all employees.

3. Counseling services

All CU ��«��Ƶ staff and faculty can access free, short-term mental health counseling through the Faculty and Staff Assistance Program (FSAP). In addition to one-on-one counseling, FSAP can also provide relationship and family counseling. All services are confidential, and employees do not need to use sick leave or paid time off (PTO) to take advantage of services.

4. Rec center memberships

Take advantage of all the Rec Centers on campus have to offer by signing up for a faculty and staff membership. Not sure if you want to become a member? Sign up for a one-month trial membership for $25 for access to both recreation facilities and free group fitness classes. You can also purchase a Sunrise Pass that provides access to the Rec Center from 6 a.m. to noon for only $25 per month.

Staff and faculty enrolled in one of CU’s healthcare plans can also earn cash through the Be Colorado Move program, which can help offset membership fees.

5. Massage and acupuncture

Medical Services provides massage and acupuncture services for all staff and faculty.

Massage

Medical Services has a team of certified massage therapists and acupuncturists available to help you improve relaxation, stress, sports recovery, circulation and muscle spasms. Massages are available to staff and faculty members for $60 per 45-minute session.

Acupuncture

Medical Services also has a team of acupuncturists that can address a number of issues related to stress, joint or muscle pain, fatigue and sleep issues, headaches and more. Individual acupuncture is available for $60 per 60-minute session, or you can join a free group session at the Collegiate Recovery Community twice per month.

6. WorkWell Connect

Powered by Wellable, the WorkWell Connect app allows staff and faculty to access a variety of free online services, including live health coaching, on-demand fitness, meditation and mindfulness classes, recipes, stories for sleep and more. The best part? You can earn Wellable points to unlock rewards and prizes.

7. Professional development

Health and Wellness Services offers a variety of training opportunities to help staff and faculty support themselves and students through mental health challenges, wellness practices and more. As part of these training options, staff and faculty have the opportunity to earn a non-degree certificate for participating in the Supporting Student Resiliency series or to become Mental Health First Aid certified.

8. On-campus pharmacy

Did you know you can fill prescriptions and pick up over-the-counter products right here on campus? The Apothecary Pharmacy in Wardenburg Health Center accepts most major health insurance plans, including all of the CU employee health plans.

9. Nicotine cessation coaching

Health Promotion provides information about nicotine, free quit kits, nicotine cessation coaching and tips for staff and faculty to overcome nicotine cravings. Call 303-492-2937 to schedule an appointment. The Apothecary Pharmacy at Wardenburg Health Center also has nicotine patches and gum available for sale over the counter.

10. Trauma-specific counseling and support

The Office of Victim Assistance (OVA) provides free and confidential consultation, support, advocacy (information on one’s rights and options as well as resource navigation) and short-term, trauma-specific counseling services for students, grad students, faculty and staff who have experienced and/or witnessed recent or past traumatic, disturbing or life-disruptive event. They are familiar with a wide range of topics, including, but not limited to, sexual assault, harassment, discrimination, microaggressions, identity-based trauma, abuse, intimate partner abuse, stalking, crime and more. All services are confidential, and employees do not need to use sick leave or paid time off (PTO) to take advantage of services.

11. Free recovery support meetings

The CU Collegiate Recovery Community (CUCRC) provides support and connection for students, faculty and staff in recovery or seeking recovery from a wide range of behaviors. The CUCRC hosts free weekly support meetings that are available to staff and faculty members in person and online, including Acudetox. This meeting is led by a certified acupuncturist who applies the nationally recognized NADA protocol to help treat addiction, PTSD and trauma.

Health and Wellness Services is committed to improving the health and well-being of all CU ��«��Ƶ staff and faculty. Here are some resources and programs to take advantage of on campus this spring.

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5 reasons to attend the Health & Wellness Summit

Valerie Padilla — Tue, 22 Oct 2024 06:00:00 +0000

5 reasons to attend the Health & Wellness Summit Valerie Padilla Tue, 10/22/2024 - 00:00

Health and Wellness Services is hosting its annual Health & Wellness Summit on Tuesday, Nov. 12 and Wednesday, Nov. 13. Registration is recommended for presentation sessions.

Faculty and staff are invited to attend engaging presentations to gain tangible skills and learn about resources and programs to support their well-being at work and at home.

Here are five reasons to attend.

1. Connect with system colleagues

This year’s summit will feature presentations from across the CU system. Our colleagues will be sharing research findings, workshops and program information from their respective universities. Here are a couple of system presentations to check out:

Navigating Loss as a Community

Join our partners from UCCS to learn about their campus' experience following multiple traumatic student losses through the lens of Campus Recreation and Wellness leadership. This presentation will discuss responses, lessons learned and next steps.

Supporting Others Without Depleting Yourself

Join our partners at CU Anschutz for an experiential session to learn in-the-moment tools to support yourself and others in difficult, stressful situations. This presentation will also share program development and outcomes as well as ways to integrate everyday practices for yourself and others.

2. Deep dive into personal wellness topics

Taking care of ourselves can have a profound effect on our personal and professional lives. Unfortunately for many of us, things like self-care, mindfulness and vulnerability tend to fall by the wayside. That’s why the Health & Wellness Summit will feature a variety of presentations related to personal wellness, including:

Thriving 101: How to Design a Fulfilling Life and Career

Are you thriving? If you answered 'no' or aren't sure, this session is for you. Jordan Maness, a seasoned career and life coach, will share research findings on life and career well-being in a fun, engaging and practical way.

Stress is a Laughing Matter: Using Humor as a Coping Strategy (Keynote)

In this funny and engaging talk, you'll learn evidence-based strategies to turn your sense of humor into an intentional tool to reduce stress and boost overall well-being. You'll learn actionable ways to use your own sense of humor as a powerful mindfulness tool.

3. Learn how you can better support others

Whether you have students, friends, colleagues or family members that are struggling with their mental health or overall wellness, there are ways we can all better support those around us. Several presentations at the summit will provide practical skills and interactive activities to help you learn how you can be a shoulder to lean on in times of distress.

Here are a couple to check out:

Culture Change, Supremacy and Social Inequities from a Recovery Model

This presentation will introduce the concept of supremacy that is endemic in American society and how it can affect illness, harm and equity. You'll participate in a sample practice to experience a 12-step recovery model geared toward individual and collective change.

The Benefits of Animal Assisted Therapy in Counseling and Advocacy

This presentation will provide a brief introduction to the history, benefits and ethics of animal assisted therapy as well as how the Office of Victim Assistance has incorporated this technique into their counseling and advocacy services.

4. Connect with campus and community resources

Staff and faculty are encouraged to attend the Employee Benefits and Wellness Fair on Wednesday, Nov. 13 to connect with campus and community resources. This fair is a great opportunity to participate in fun activities while learning about benefits and perks, employee discounts, community-building opportunities, health information and a wide range of resources.

Here are some tables and activities to check out:

Free activities

Health and Wellness Services will have free activities, including:

Acupressure

Chair massages

Flu shots

Mental Health First Aid training

Professional portraits

Accessibili-tea reading and discussion with author Liz Moore

Campus resources

Employee Affinity Groups

Faculty & Staff Assistance Program

Health Promotion

Integrated Physiology Research Lab

Medical Services

University Libraries

Recreation Services

Employee Services

... and more!

Community resources

Anthem Blue Cross Blue Shield

��«��Ƶ County Public Health

BCycle

Elevations Credit Union

TIAA

Kaiser Permanente

YMCA of Northern Colorado

... and more!

5. Check out CU’s new wellness app

Health and Wellness Services is launching a new employee app: WorkWell Connect. Powered by Wellable, this mobile app is the ultimate companion for CU ��«��Ƶ faculty and staff, featuring:

Live health coaching

On-demand fitness

Meditation and mindfulness classes

Recipes

Sleep stories

Individual and team challenges

The app also integrates leading fitness trackers, making it easier than ever to stay active and healthy. Download the app and join our first campus-wide challenge, starting November 18!

WorkWell will be hosting a live demo of the app during the lunchtime keynote presentation on Tuesday, Nov. 12. This session is limited to 250 participants. Please register or join the waitlist to attend.

Health and Wellness Services is hosting its annual Health & Wellness Summit on Tuesday, Nov. 12 and Wednesday, Nov. 13. Here are five reasons to attend.

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9 wellness programs and benefits for CU employees

Anonymous — Tue, 10 Sep 2024 06:00:00 +0000

9 wellness programs and benefits for CU employees Anonymous (not verified) Tue, 09/10/2024 - 00:00

Did you know CU ��«��Ƶ staff, faculty and employees have access to a wide range of wellness programs and benefits?

Here are a few to check out and connect with.

1. CU health programs

WorkWell supports the health and well-being of all our staff and faculty across the CU ��«��Ƶ community by partnering with campus departments to provide a variety of services including:

Counseling (FSAP)
LearnWell Workshops
Fitness classes (Rec Center)
Acupuncture (Medical Services)
Victim advocacy (OVA)
Wellness trainings (Health Promotion)
Flu shots (Medical Services)
... and more

2. Energy savings

Energy Outreach Colorado (EOC) is a non-profit organization that works with a network of industry, state and local partners to help Coloradoans meet and afford their energy needs. They offer a variety of programs, including bill payment assistance, emergency heating, community solar, healthy home upgrades and more. Qualifying CU ��«��Ƶ employees can apply for these benefits online.

3. Child, adult and elder care

CU ��«��Ƶ employees have access to the following programs and benefits to help with child, adult and elder care.

The Children's Center has been serving the ��«��Ƶ community since it first opened its doors in 1975. They offer part- and full-time childcare services to staff and faculty for children aged six weeks to five years old.

Bright Horizons helps employees better manage their work, family and personal responsibilities. Permanent staff, faculty and graduate students on appointment can reserve care services for children, adults or elder relatives at home or in a high-quality center. Employees receive 10 uses per calendar year.

4. Retirement planning

It’s never too early to start planning and saving for retirement. CU partners with TIAA to offer staff and faculty retirement benefits and options that can meet your individual needs. TIAA consultants can help you set financial goals, plan out your savings, enroll in retirement plans and give you peace of mind.

Employee Services also provides a variety of free online webinars to help you navigate pre-retirement planning, Medicare, social security, estate planning and more.

5. Food assistance

CU ��«��Ƶ employees have access to several benefits to help address food insecurity.

Basic Needs Center on campus hosts monthly mobile food pantries to help staff, faculty and community members struggling with food insecurity to access high-quality food for themselves and their families. Attendees typically receive 30 to 50 pounds of food, including dairy, meat and fresh produce. Staff and faculty members must register in advance and have their Buff OneCard on hand to participate. Attendees are also encouraged to bring reusable grocery bags.

Women, Infants and Children (WIC) is a federal program that helps provide high-quality food, nutrition education, breastfeeding guidance and community support for income-eligible pregnant women and moms of infants and children under five years of age. In addition to food assistance and services, WIC can also provide families with referrals to pediatricians, dentists, immunization clinics and more.

The Supplemental Nutrition Assistance Program (SNAP) is a federal program that provides food benefits to low-income families to supplement their grocery budget so they can afford nutritious food to improve their health and well-being.

6. Emergency financial assistance

The Staff and Faculty Emergency Fund was created to provide support for CU ��«��Ƶ staff, researchers and faculty who are experiencing an emergency situation that creates financial hardship. This fund can help with housing, medical or mental health care, food insecurity, emergency childcare and more.

The Victim Support Fund provides assistance directly related to the impact of a traumatic, disturbing or disruptive life event. Any assistance can be requested, and applicants must demonstrate how the expense is directly related to impact from the traumatic incident. Financial assistance can be used towards personal property, bills/expenses, housing, legal fees and more.

7. Staff Council

Staff Council is a team of elected and appointed members from across the CU ��«��Ƶ campus who represent the interests of staff by advocating on a variety of issues and policies. This group also provides events and opportunities to get involved on campus. Recent initiatives include parental leave, staff recognition for years of service, expanded benefits (e.g., tuition assistance), blood drives, flu clinics and more.

8. Be Colorado

Be Colorado offers programs and discounts to CU employees who are enrolled in one of the CU Health Plans, including Anthem and Kaiser. These programs cover a variety of topics, including sleep, pregnancy, flu shots, physical activity, counseling, weight management and more.

9. Healthcare benefits

All CU ��«��Ƶ employees, spouses, partners and dependents can enroll in a variety of healthcare benefits, including medical, dental and vision coverage through Anthem or Kaiser Permanente.

Health First Colorado is a state Medicaid program that offers affordable health insurance options for qualifying Colorado residents. These plans provide coverage for health care providers, dental services, emergency services and transport, maternity and newborn health, mental health services, pharmacy and more. Qualifying employees can check their eligibility and apply online, by mail or over the phone.

Follow @CUHealthyBuffs on social for more tips, events and activites.

Did you know CU ��«��Ƶ staff, faculty and employees have access to a wide range of wellness programs and benefits? Here are a few to check out.

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3 things faculty and staff should know about using content and trigger warnings

Anonymous — Mon, 19 Aug 2024 16:39:49 +0000

3 things faculty and staff should know about using content and trigger warnings Anonymous (not verified) Mon, 08/19/2024 - 10:39

As a campus community, we should all strive to foster trauma-informed, resilient and inclusive classrooms and communities. When difficult topics come up in class or discussions, content warnings may feel like an obvious solution or a default strategy to prepare students.

Here are a few things you should know about content warnings and how to implement more trauma-informed practices within your classrooms.

1. What are content/trigger warnings?

Content and trigger warnings include any verbal or written notices that precede potentially distressing content. In the context of classrooms, these warnings are sometimes used to cover things like reading materials, lecture content, videos, homework assignments or topics that may come up in classroom discussions.

Warnings inherently make assumptions about how students may react or respond. They also indirectly communicate that only certain topics can be distressing. When trigger and content warnings are used in these ways, it often overlooks the range of ways trauma responses show up for people.

Additionally, content and trigger warnings rarely help individuals avoid certain subjects because, in practice, they are given within a moment’s notice. Moreover, research indicates they might even heighten feelings of distress or fear for some individuals.

2. Why are content/trigger warnings used?

Trigger and content warnings are often used with good intentions. In many cases they are meant to:

Provide emotional support
Help individuals prepare for or avoid material that may remind them of traumatization
Alert individuals that content relates to the experiences of historically marginalized groups
Validate strong emotional responses or dysregulation related to difficult topics
Show solidarity with marginalized communities and/or trauma survivors

While it is vital to recognize that students each have unique lives, histories and struggles, saying “trigger warning” right before discussing a topic is not a trauma-informed or inclusive approach to sharing class content.

3. How can we implement more trauma-informed practices?

The best way to prepare students for your courses is to be transparent about what content you plan to cover, and when. Try to make this a regular practice for all content and assignments (not just those you believe may be distressing). This allows students to build self-awareness and strengthen their decision-making skills.

Use your syllabi
Use your syllabus as a guide to let students know what content you plan to teach. Your syllabi should include a timeline for assignments, course discussions and other materials you plan to cover.

Provide timely reminders
Reminding students about upcoming assignments and lecture topics can help them better prepare for class. You can give them a heads up in class, through Canvas or regularly refer them to your syllabus schedule. Because we can’t know what kinds of content will be distressing to students, consistently reminding them of upcoming topics gives them the best opportunity to engage in self-care and self-advocacy.

Focus on content over impact
Regardless of the content you plan to cover, it’s important to avoid making or communicating assumptions about how students will respond or react to specific topics or materials. Instead, you should focus on being upfront about all themes and topic areas. Here are a few examples:

As I shared on Canvas, I will be covering [topic/theme] in class today.
Next week, we will be covering [topic/theme].
This video covers [topic/theme] and contains scenes and images that show [topic/theme].

Be mindful of unexpected responses
No one can predict what might or might not be triggering for individuals. For instance, certain smells, sounds or images may be distressing to some trauma survivors but not others. Avoid labeling content as distressing, which may not align with students’ emotional experiences.

It’s also important to avoid assuming a student is having a triggering response or singling them out based on their response. Instead, try to check in with your entire class. For instance, you could ask things like, “How are we feeling about this content?” or “Should we take a quick break?” Asking students to give a thumbs up or thumbs down is a great way to gauge overall sentiments without forcing anyone to self-disclose their own reaction.

Demonstrate an openness to feedback
While we all want to support our students, you may need to provide them with consistent reminders that you’re open to feedback. Here are a few strategies that can help students know they can approach you with feedback:

Provide ongoing reminders about office hours and what students can expect when they meet with you.
Solicit student opinions on assigned readings or lectures. You can ask things like, “Did you find this article helpful?” or “Do you like when I post the full slide deck on Canvas?”
Share changes that you have made based on other students’ feedback, so your class knows that their input matters.

Engage with student feedback
If a student shares that specific content has impacted them, take them seriously. Be sure to thank them for sharing their feedback and validate their feelings.

Brainstorm with them to find ways they can be accountable for your course’s learning objectives while taking care of themselves. You could use strategies like providing an option to do an at-home assignment instead of in-class participation, allowing flexibility for missing a class or the opportunity to take in the content through a different medium (e.g., a student could read about a subject instead of watching a depiction of it). When possible, let the student take the lead. They are best attuned to know what aspects of assignments or content are distressing or push their own emotional limits.

Take advantage of resources and training opportunities
Staff and faculty can take advantage of a variety of support resources and training opportunities on campus that will help them improve their classroom practices. Here are a few to check out.

Professional development resources

Trauma-informed presentations
OVA provides a variety of trauma-informed presentations covering topics like trauma support, self-care for vicarious trauma, making referrals, working with trauma and more.

Center for Teaching & Learning (CTL)

The CTL provides consultations, resources, programs and workshops for staff and faculty who want to improve their teaching practices, pose questions and have brave conversations within the classroom.

Supporting Student Resiliency Trainings

Health and Wellness Services offer a free three-part training series that covers student mental health, responding to trauma and motivational interviewing. You may sign up for any or all of the topics in the series.

Classroom practices support

The Office of Institutional Equity and Compliance (OIEC) offers a free guide and resources to help staff and faculty navigate course expectations and manage difficult classroom dynamics.

Don’t Ignore It

Learn about confidential support resources, ways to report concerns, how to make referrals and skills for helping others.

Referral and reporting resources

Student Support & Case Management (SSCM)

If you are unsure if a student needs support or don’t know where to refer them, SSCM is a great place to start. You can fill out an online referral form, email them or call to share your concerns. SSCM case managers provide personalized support and help connect students with campus partners, community resources and other support systems.

Office of Victim Assistance (OVA)

Staff and faculty can refer students, as well as their colleagues, to OVA for confidential support, consultation, advocacy and short-term trauma-focused counseling services. They also offer support for those who are helping someone through a traumatic experience.

Office of Institutional Equity and Compliance (OIEC)

OIEC implements and enforces university policies related to discrimination, harassment, sexual misconduct, intimate partner abuse, stalking and conflicts of interest.

If you or a student has been impacted, reports can be filed online. Anonymous reporting is an option as well.

Mandatory reporting

All employees with the authority to hire, promote, discipline, evaluate, grade, formally advise, or direct faculty, staff, or students are considered

“responsible employees” and must report alleged discrimination and sexual misconduct to OIEC.

When difficult topics come up in class or discussions, content warnings may feel like an obvious solution or a default strategy to prepare students. Here are a few things you should know about content warnings and how to implement more trauma-informed practices within your classrooms.

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8 tips for living in Colorado

Anonymous — Mon, 19 Aug 2024 16:23:26 +0000

8 tips for living in Colorado Anonymous (not verified) Mon, 08/19/2024 - 10:23

Summer and fall can be a great time to enjoy everything Colorado has to offer. However, it’s also important to be aware of potential risks from elevation, heat and more.

Here are some tips and reminders to make the most of your Colorado experience.

1. Acclimate to the altitude

Colorado’s higher elevations can catch newcomers off guard. While downtown ��«��Ƶ sits at around 5,300 feet above sea level, it’s easy to travel to areas much higher up in a short amount of time. For instance, the Flatirons summit is above 7,000 feet.

While altitude sickness typically occurs between 7,500 and 8,000 feet in elevation, some may experience symptoms before reaching this range. Here are some things to know about altitude sickness and what to do if you or someone you know begins experiencing symptoms.

Symptoms

Watch for signs of potential altitude sickness:

Headache
Sickness, nausea
Dizziness, lightheadedness
Tiredness
Loss of appetite
Shortness of breath

Treatment

If you think you may be experiencing altitude sickness, follow these tips to treat it:

Stop and rest. If possible, descend to a lower altitude.
Take ibuprofen or acetaminophen to treat headaches.
Drink plenty of water to stay hydrated and reduce symptoms.
Avoid consuming alcohol, vaping or exercising for the next 24 to 48 hours.

Medical Attention

If you experience any of the following symptoms, seek medical attention right away:

Loss of consciousness
Confusion, altered mental state
Fever
Blue tinge to skin or lips
Breathing difficulties, even when resting or lying down
Chest tightness
Persistent coughing with pink or white frothy liquid
Tiredness, weakness
Rapid heart rate

These symptoms are an indicator of high-altitude cerebral edema (HACE) or high-altitude pulmonary edema (HAPE), which can be fatal if left untreated.

2. Protect yourself from the sun

The sun’s rays are more intense at higher elevations, making it the perfect place to catch a sunburn. This is because there is less atmosphere protecting you from the sun’s UV rays. Here are a few tips that can help you avoid sun damage:

Wear SPF 30+
Lather up with sunscreen that has an SPF of 30 or higher. It’s usually best to apply your first coat of sunscreen about 30 minutes before you head outside. You’ll also need to reapply every one to two hours while out in the sun. For the best coverage, opt for sunscreen lotions rather than sprays. Don’t forget to apply sunscreen in the winter, too, especially if you go skiing this winter.
Avoid peak sun times
Keep to the shade and try to avoid prolonged sun exposure, especially between the hours of 10 a.m. and 4 p.m. when the sun’s rays are most intense.
Wear a hat
Pick out a hat with a wide brim that provides ample shade and protection against the sun. While baseball caps are popular, they may not be the best option for protecting your head or face from sun damage. Instead, try to opt for a sun hat, bucket hat or other styles that offer more protection.
Wear sunglasses
The sun can affect more than just your skin. That’s why it’s important to wear sunglasses to protect your eyes from sun damage. Polarized sunglasses can reduce the impact of UV rays and help reduce glare during the daytime.
Look for UPF clothing
UPF stands for ‘ultraviolet protection factor’ and is used to indicate how much UV radiation a fabric allows to reach your skin. If you are shopping for new hiking or outdoor gear, be sure to check the UPF rating and look for products that are rated as UPF 30 or above. These will offer you the best protection against the sun. Additionally, it’s important to remember that fabric wetness, wear and laundering can lessen the effectiveness of UPF clothing over time.

3. Beat the bugs

Common Colorado bugs include mosquitos, bees, wasps, ticks, ants, spiders and gnats. Luckily for us, this region is relatively safe in terms of bug-related illnesses like Lyme disease (from ticks) and West Nile (from mosquitos). However, stings and bites can still be itchy and annoying. If you’re looking to beat the bugs, here are some tips to follow:

Avoid standing or stagnant water, as it can serve as a breeding ground for mosquitoes.

Wear long sleeves and pants if possible. Consider tucking your pants into your socks and your shirt into your pants to block potential entries for bugs.
Use an EPA-registered bug repellent. Most repellents are available in sprays, lotions or as wearable bracelets.
Walk in the center of trails and inspect your body for ticks when you get home, especially if you’ve spent time in grassy, bushy or wooded areas.

Please note:
While cases of Lyme disease, Colorado Tick Fever (both caused by ticks) and West Nile Virus (caused by mosquitos) are rare in Colorado, it’s important to be mindful of possible symptoms, like headaches, stiffness, rashes, joint pain and vomiting. If you experience these symptoms, make an appointment with a healthcare provider.

4. Prepare for unpredictable weather

Check the forecast before heading outside and remember that Colorado weather can change in an instant. The best way to prepare for abrupt weather changes is to wear or pack layers with you when venturing outside, especially during the late afternoon. Be prepared for unexpected wind, rain or hail by bringing a windbreaker or rain jacket. If you think you may get wet, opt for synthetic materials like polyester and nylon, which dry more quickly. Cotton-based clothing can retain moisture and leave you sopping wet by the end of the day.

Note: If you plan to hike at high elevations (i.e., above 10,000 feet), it’s important to start your journey early in the day. Severe thunderstorms and hail are common in the afternoons and evening.

5. Practice fire safety

Colorado's dry climate increases the risk of wildfires, especially during summer months. Stay informed about fire bans and restrictions in your area, and always follow proper fire safety protocols when camping or enjoying outdoor activities. If you live off-campus, ensure your residence has working smoke detectors and a fire extinguisher. Familiarize yourself with evacuation routes and have an emergency plan in place.

6. Stay hydrated

High elevation can leave you feeling more dehydrated than usual. Be sure to drink one liter (32 oz.) of water every two hours while doing physical activity outside. It’s also important to bring extra water if you plan to be outdoors with pets or other people. Avoiding caffeine (a diuretic) can also help you stay hydrated for longer.

7. Avoid overheating

Colorado can get hot, hot, hot, especially in the summer and fall. If the heat index is above 90°F (32°C), you should use extreme caution when engaging in outdoor activities or exercise. Keep in mind that the heat index is a measure of how hot it feels, not how hot the reported outdoor temperature is.

It’s also important to be mindful of outdoor temperatures when on campus, especially if you’re commuting to classes. Temperatures between 90° F and 105°F (32°C - 40°C), you may experience heat cramps, heat exhaustion or heat stroke.

If you get too hot, follow these tips:

Get out of the heat by resting in a cool place such as an air conditioned building, shade or in front of a fan.
Drink cool liquids like water or sports drinks. Avoid drinking alcohol or caffeine as this can make you more dehydrated.
Cool down by taking a cold shower, using ice packs or wetting towels in cold water to apply to your neck and head.
Remove any unnecessary or tight clothing.

If you or someone you know experiences any of the following symptoms, seek medical attention:

Nausea, vomiting
Dizziness, fainting
Shortness of breath, stop breathing
Fever of 102°F (39°C) after 30 minutes of treatment
Shock, seizures
Weakness
Loss of consciousness

8. Respect wildlife

Colorado is home to a wide variety of less-than-friendly animals, including bears, mountain lions and rattlesnakes. Here are some tips that can help you stay safe and avoid scuffles with wildlife.

Keep your distance
Never approach wildlife. Maintain a safe distance between yourself and wildlife you come across. A good rule of thumb is to stay about two or three bus lengths away.

Never feed wild animals
Food can attract animals, including those you’d rather not meet. Never feed animals or leave food unattended. This rule also applies to animals on campus such as squirrels, birds and raccoons.

Keep trash locked
Bears love trash. If you live in an area where you have your own trash bins, be sure to keep them properly locked and follow your area’s guidelines for putting them out for collection.

Keep pets on leash
Encounters between pets and wildlife can be dangerous for you and your pet. Keep all pets leashed when hiking or exploring to avoid potential confrontation or aggression.

Resources

Apothecary Pharmacy	Adventure Resource Center	Outdoor Equipment Rentals	Figueroa Family Wellness Suite
The Apothecary Pharmacy at Wardenburg Health Center carries a variety of over-the-counter products, including sunscreen, allergy medication, lip balm, aloe vera, anti-itch cream and more.	The Adventure Resource Center is a free and open resource to help you plan your next trip into the outdoors. They provide route recommendations, backcountry meal planning tips, equipment recommendations and mapping services.	Outdoor Pursuits offers outdoor gear rentals to students, staff and faculty. Rental equipment includes hiking, camping, climbing, tubing, water sports and winter equipment options.	Did you know you can pick up free sunscreen, first aid and other wellness supplies at the Figueroa Family Wellness Suite on the third floor of Wardenburg Health Center?

Summer and fall are a great time to explore Colorado. Here are some safety tips and reminders to help you make the most of the warm weather.

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Call for proposals: Health & Wellness Summit 2024

Anonymous — Wed, 24 Apr 2024 13:41:06 +0000

Call for proposals: Health & Wellness Summit 2024 Anonymous (not verified) Wed, 04/24/2024 - 07:41

CU ��«��Ƶ Health and Wellness Services is hosting their seventh annual Health & Wellness Summit in November 2024 at the University Memorial Center (UMC).

Summit format

The Health and Wellness Summit will take place over two days.

Day 1

The first day will include ��«��Ƶ-specific wellness events, including the Healthier U at CU Employee Wellness Fair.

Day 2

The second day will include virtual presentations as well as in-person activities. Watch rooms will be available for those who want to attend virtual sessions in person.

Keynote presentations will be hybrid.

Call for proposals

We are excited to bring together researchers, practitioners, employees, students and wellness enthusiasts from all disciplines across the CU system and Colorado.

We encourage you to submit a proposal to present at the Health & Wellness Summit.

Programs should align with the eight dimensions of wellness, be interactive and engaging and provide participants with tangible tips, skills and information about services.

If you are interested in presenting at the summit, please submit your proposal by May 30, 2024.

Submit a presentation proposal

If you have any questions, please email wellness@colorado.edu.

Join researchers, practitioners, employees, students and wellness enthusiasts in submitting a proposal to present at the 2024 Health & Wellness Summit.

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6 tips to help staff and faculty manage burnout

Anonymous — Fri, 19 Apr 2024 14:51:41 +0000

6 tips to help staff and faculty manage burnout Anonymous (not verified) Fri, 04/19/2024 - 08:51

The end of the semester can be a stressful and difficult time for many staff and faculty members. If you’re feeling particularly stressed or struggling to finish out the academic year, here are a few tips that can help you identify burnout, manage it and find support.

What is burnout?

Burnout describes a generalized condition that can manifest when we feel overly stressed, overwhelmed, overloaded or anxious about our work or life.

Here are some of the most common symptoms of burnout:

Feeling mentally, physically or emotionally depleted or exhausted
Developing cynicism or negative feelings towards your work, teams or projects
Distancing yourself from tasks or responsibilities
Losing motivation to do tasks or assignments
Difficulty concentrating
Missing deadlines
Impacts to your work performance, relationships or overall engagement at work
Disconnecting from others, feeling isolated or lonely
Difficulty sleeping, changes in eating patterns or an increase in substance use
Feelings of hopelessness, helplessness or irritability
Feeling chronically stressed, anxious or overwhelmed
Feeling dissatisfied
Lacking meaning and purpose

Keep in mind that burnout can show up differently for people, and you may not experience every symptom listed above. However, it’s important to identify these symptoms and take note of which ones may be affecting you most. This can make it easier to know when you’re struggling or need to seek additional support.

What causes burnout?

Burnout is a unique experience for everyone. This is because we each face a unique set of stressors in our work and lives. Identifying possible sources of stress or burnout can be a helpful step in pinpointing possible solutions and seeking support.

Here are some of the most common reasons for burnout:

Unmanageable workload or overall volume of tasks and projects
Lack of clarity around your role or responsibilities
Limited communication or support from team members or supervisors
Overstimulating or ‘fast-paced’ work environments
Tedious work that feels repetitive, boring or doesn’t resonate
Student behavior or academic deficits
Changing classroom environments (e.g., AI)
Lack of control over responsibilities at work or at home
Compassion or care-giving fatigue
Changes in organizational culture or structure
Lack of recognition or feeling underappreciated or overlooked

If any of these factors resonate with you, here are some strategies that can help you (and your colleagues) recover from burnout and find support.

1. Give yourself (and others) grace

Many of us may assume that burnout is a personal issue that could or should be resolved through resilience or willpower. However, it’s important to recognize that burnout is a collective experience that often involves structural or cultural factors within teams and departments.

When you’re feeling burned out, focus on what is realistically within your influence of control. It’s also important to recognize that your colleagues may be feeling the way which can help you open the door for meaningful conversations and communal support.

2. Evaluate your expectations

All of us want to do well at work. However, it’s important to remember that you can only do so much with the resources, time, energy and support that are available to you. For instance, it may not be realistic to meet every deadline if you aren’t given enough time or take on additional responsibilities if you don’t have team support.

Expectations related to our jobs may come from our supervisor or department, but they can also come from us. Take some time to identify work expectations and ask yourself:

Are these expectations realistic or achievable?
Where might these expectations be coming from?
How are these expectations impacting my life outside of work (e.g., mental health, relationships, free time, etc.)?
Which of these expectations are within my control?
Is there a way for me to find support for those that feel out of my control?
What might good ‘enough’ look like for me?

Asking yourself these types of questions can help you identify areas where you may need to adjust your expectations or adjust how you perceive work.

3. Focus on what is in your control

We may not always have control over how our team operates or what our jobs look like.

This lack of control can contribute to feelings of burnout. Instead of focusing on what may be outside of your control (like workload or deadlines), try to refocus your time and energy towards the things that you do have a say in.

Here are some examples of things that you may be in control of:

What extra responsibilities or projects you take on
How you delegate responsibilities or tasks among your team
How you interact with your coworkers or supervisors
How you structure your courses to match your teaching style
How you spend your free time away from work
How you interact with work notifications or requests after-hours
When and how you reach out for support
How much sleep you get each night
Who you spend time with at work and outside of work

Sometimes, it may also be helpful to relinquish control over certain things. For instance, once you’ve completed a project or submitted an assignment to your supervisor, it is in their hands.

4. Practice delegating

Have you ever felt like you’re the only one who can do certain things at work? Don’t worry, you’re not alone. However, these types of assumptions and feelings may be causing you to experience over-responsibility where you take on more than you can reasonably handle.

That’s why it’s important to practice delegating tasks among your team. You may not be able to give up full control right away, but seeking support from your colleagues can help you manage projects more effectively. It can also build trust, as you’re demonstrating that you trust the abilities of others on your team to do good work.

5. Diversify your time

While it may seem counterintuitive, it can be helpful to take breaks from our work responsibilities. In fact, stepping away and reallocating our time can help us feel better, stay motivated and find purpose in our lives and jobs.

This is because burnout can cause us to lose sight of the things we really care about. It can also make everything we do feel like a chore, which isn’t very productive.

Diversifying our time may look different for each of us. Here are some examples of what this might look like:

Living life outside of work: You may choose to dedicate more time to other areas of your life outside of work, like friends, family, hobbies or leisure. Finding meaning in your time away from the office can help reduce stress, enhance your sense of fulfilment and bring joy to your life.

Pausing between projects: Stress can be a positive feedback loop, especially when we find ourselves jumping from project to project. Instead, it may be more helpful to allow yourself to take a break and reset between projects. After you’ve finished one, step away and take a deep breath before moving onto the next thing. This may look like going for a walk, grabbing coffee with a colleague or spending time completing lower-stress tasks.

Getting away: Research shows that over half of all U.S. workers leave vacation time unused each year. However, vacation time can provide a variety of benefits that can help you feel better in the long run. If you feel too overwhelmed or uncertain about taking time off, you’re not alone. That’s why we’ve put together some tips to help you prepare before you leave, leave work behind and make a smoother transition back to work.

6. Reach out for support

If you’re feeling stressed, anxious, overwhelmed or don’t know what to do, start the conversation with your colleagues and supervisor. They are often the best resource to help address work-related issues and succeed.

If you want additional support, there are campus resources available for all staff and faculty.

Faculty and Staff Assistance Program (FSAP)

FSAP provides a variety of free mental health services for CU ��«��Ƶ staff and faculty, including workshops, support groups, same-day appointments, short-term counseling (including family and couples counseling) and more. Staff and faculty can take advantage of FSAP services without taking sick leave or paid time off.

Ombuds Office

The Ombuds Office can help staff and faculty identify options to resolve disputes, determine appropriate courses of action and aid in the informal resolution of workplace conflicts or other concerns. They also provide confidential consultation services.

WorkWell

WorkWell helps oversee a variety of health and wellness programs that are aimed at supporting staff and faculty and fostering a sense of belonging on campus. You can get involved by attending classes, events and more.

AcademicLiveCare

AcademicLiveCare provides access to free online counseling and psychiatry appointments. Staff and faculty can access services for free, regardless of their health insurance plan or coverage.

*This program does not provide emergency or crisis services.

Wellness Workshops

The Faculty and Staff Assistance Program (FSAP) provides free workshops to help staff and faculty find support and improve their wellness. Workshop topics include sleep, healthy eating, support groups, parenting, estate planning, homebuying, retirement planning and more.

Thriving Campus

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

Mentorship programs

Did you know that staff and faculty members can work with a professional mentor on campus? Here are a few to check out:

The end of the semester can be a stressful time for many staff and faculty members. If you’re feeling burned out, here are some tips to help you identify the warning signs, manage burnout and find support.

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5 things everyone should know about sexual assault

Anonymous — Thu, 28 Mar 2024 06:00:00 +0000

5 things everyone should know about sexual assault Anonymous (not verified) Thu, 03/28/2024 - 00:00

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

Here are five things everyone should know about sexual assault.

1. Sexual assault can happen to anyone

The reality is that most sexual assaults are carried out by people who know the person they assault, including friends, acquaintances, classmates, co-workers, partners, exes, neighbors, dates or someone they met online or at a party. This often contradicts what people believe about who commits sexual assault and can make it more difficult to recognize when an assault happens. People who commit sexual assault take advantage of situational vulnerabilities to exert their will and operate from a sense of entitlement to someone else’s body.

Sexual assault can happen to anyone, though because of oppression and discrimination, women, people with disabilities and those who identify as bisexual or transgender are disproportionately impacted.

2. Consent is key

Consent is an ongoing agreement that people arrive at together. Consent can include words or actions that create mutual understanding, clear willingness and acceptance of any sexual activity.

Consent must be established before people engage in a sexual activity. This gives each person the opportunity to set personal boundaries and to understand the boundaries of others.

Here are a few essential things to know about consent:

Regardless of relationship status or sexual history, consent is required for every sexual encounter.
Body language, words and other non-verbal cues are all acceptable ways to demonstrate non-consent. Tuning into these signals is key to avoid overstepping boundaries, even when a person doesn’t feel comfortable addressing them directly or explicitly.
Consent is mutual. For instance, if someone consents to sex with a condom but their partner doesn’t use one, that is not consent. This behavior is often referred to as “stealthing.”
People can—and often do—change their minds about what they want to or are willing to do sexually. If you or a partner signal that they want an activity to stop, that choice must be respected.
Agreeing to one sexual activity doesn’t mean the person agrees to do another activity, the same activity at a different time or the same activity with a different person. For instance, making out with someone doesn’t mean they consent to other sexual activities.
Anyone who is incapacitated by alcohol, drugs or anything else cannot give consent, regardless of what they are saying or doing. Incapacitation is a state where someone cannot make a reasonable, rational decision because they lack the capacity to understand the “who, what, where, when or why” of a sexual interaction.

Learn more about affirmative consent

3. Sexual assault can include a wide range of experiences

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

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

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

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

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

If you or someone you know isn’t sure whether an experience may have been sexual assault, confidential advocate counselors on campus are available for free and confidential consultations, trauma-focused counseling and support. Advocate counselors with the Office of Victim Assistance (OVA) are here to help students, staff and faculty understand and process their experiences as well as learn about their rights and options. Remember, you don’t have to know what to make of an experience to get support. Give them a call at 303-492-8855 or schedule an appointment.

4. Sexual assault can be prevented

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

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

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

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

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

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

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

5. Support is available

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

Here are some of the resources available to support survivors and friends at CU ��«��Ƶ:

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 a traumatic, disturbing or life-disruptive event, including sexual assault and harassment.

Confidential resource

Office of Institutional Equity and Compliance (OIEC)

OIEC implements and enforces university policies around sexual assault, intimate partner abuse and stalking, and other forms of sexual misconduct. If you or someone you know at CU has been impacted, reports can be filed online. Anonymous reporting is an option as well.

Don't Ignore It

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

Mandatory reporting

All university employees who have the authority to hire, promote, discipline, evaluate, grade, formally advise or direct faculty, staff or students are considered "responsible employees" and are required to report alleged misconduct to the Office of Institutional Equity and Compliance (OIEC). This includes resident advisors, teaching assistants, professors, graduate instructors, academic advisors, coaches or other university employees with oversight authority.

Any sexual misconduct, intimate partner abuse (including dating and domestic violence), stalking, protected-class discrimination or harassment, or related retaliation disclosed to a responsible employee must be reported to OIEC. The person impacted has the choice about whether and how they want to proceed. Reporting is required to help ensure that people understand their rights and options and the resources available.

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

Learn more about mandatory reporting

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

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Spring forward: 5 ways to prepare for daylight saving time

Anonymous — Mon, 04 Mar 2024 07:00:00 +0000

Spring forward: 5 ways to prepare for daylight saving time Anonymous (not verified) Mon, 03/04/2024 - 00:00

Daylight saving time starts Sunday, March 10 at 2 a.m. local time, which means our clocks will jump ahead an hour (i.e., to 3 a.m.).

On the bright side, we’ll enjoy more sunshine in the evenings. However, it also means that we’ll lose an hour of sleep and wake up to darker mornings. Even if it’s only an hour, it can be hard to adjust to abrupt time changes.

Here are some tips and reminders to help you prepare for and recoup from daylight saving time.

1. Change your clocks in advance

While your phone and computer may update the time automatically, other clocks around your house will not. Set yourself up for success by changing your manual clocks ahead by an hour on Saturday, March 9 before you go to bed. This can include things like your stove, microwave, car and more. Setting your clocks in advance can stave off confusion around what time it is come March 10.

2. Stick to your normal sleep schedule

We get it—staying up an extra hour because the clock says 11 p.m. but it feels like 10 p.m. can be tempting. However, it’s better to stick to your normal sleeping and morning schedules. For instance, if you go to bed at 10 p.m. before the time changes, continue to go to bed at that time.

If you’re struggling or don’t feel tired at your usual time, try easing into it by going to bed 15 minutes earlier every few days. This will help you maintain a normal bedtime schedule and avoid restless nights. It’s also a good idea to limit your screen time and caffeine intake later in the day, as these can disrupt sleep patterns.

Need more help? Check out these tips to help adjust your sleep schedule.

3. Soak up the sun

Long days mean we have more time to get outside and soak up the sun’s rays. This is not only good for our mental health but can also help your circadian rhythm and make us feel more energized. Plus, you’ll get the benefit of extra vitamin D. Just remember to wear broad-spectrum sunscreen with at least SPF 30.

If sunshine late in the day makes it harder to sleep, consider using a sleep mask or investing in blackout curtains. This can help you relax and maintain your bedtime routine, so you can get adequate sleep throughout the spring and summer.

4. Take a nap

If you’re feeling groggy during the day or are tired from sleep loss, consider taking a 20- to 30-minute nap during the day. You can find specialized nap pods around campus, including at the Rec Center and the third-floor Wellness Suite in Wardenburg.

Still tired? Check out these tips for ways to stay awake without caffeine.

5. Avoid the snooze button

Did you know that hitting the snooze button in the mornings can actually hinder your ability to wake up? Try to break the habit by setting an alarm that’s 10 minutes later than you normally would and place your phone or alarm clock out of reach. This will force you to get out of bed, which can help you jumpstart your day.

Resources

Peer Wellness Coaching

Students can meet with a peer wellness coach for free to discuss issues related to sleep, stress, relationships, time management, self-image, self-care, finances, goal-setting and more.

Available for students

Nap pods

If you’re feeling tired during the day, a quick 20-minute nap may help you feel more rested and alert without impacting your nightly routine. Check out the Relaxation Station nap pods available at The Rec and the third-floor Wellness Suite in Wardenburg Health Center.

Available for students, staff and faculty

Apothecary Pharmacy

The Apothecary Pharmacy at Wardenburg Health Center is a great place to purchase over-the-counter sleep aids, sunscreen, herbal teas and more. Stop by Wardenburg to browse their full selection.

Available for students, staff and faculty

Massage and acupuncture

If you’re struggling with persistent sleep issues, massage or acupuncture may help. Medical Services provides massage, ear seeding and traditional acupuncture services that are proven to help with sleep, stress, anxiety and other concerns.

Available for students, staff and faculty

Daylight saving time starts Sunday, March 10 at 2 a.m. local time. Here are some tips and reminders to help you prepare for and recoup from daylight saving time.

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