Permanent link for Social Wellness: You Don't Have to Do College Alone on September 21, 2026

When we hear the word wellness, we often think about eating well, exercising, getting enough sleep, or managing stress. But wellness is also about the people around us.

At Grand Valley State University, Social Wellness is about cultivating supportive relationships and community through genuine connection and belonging. It can mean having people you can talk to, spending time with friends, joining a community, or simply feeling like you have a place where you belong.

What Does Social Wellness Look Like?

Social wellness does not mean having a huge group of friends or being social all the time. It can be as simple as checking in on a friend, eating lunch with a classmate, joining a student organization, or reaching out when you need support.

For students who are away from home, building a new community can take time. Moving to a new environment means meeting new people, learning new routines, and figuring out where you fit in. That process can feel exciting, but it can also feel lonely sometimes.

That is why meaningful connection matters.

Food Has a Way of Bringing Us Together

Growing up in Ghana, food was never just food for me. It meant family, conversation, laughter, and spending time together.

I think many of us have experienced something similar. Some of our best memories happen around food whether it is cooking with family, grabbing lunch with a friend, or discovering a new meal with someone.

Food gives us a reason to slow down, sit together, and connect. It also gives us an opportunity to learn about different cultures, traditions, and experiences.

This is one reason social wellness connects so naturally with the EatWell Series. Eating well is not only about what is on your plate. It can also be about the relationships and experiences we build around food.

Small Ways to Strengthen Your Social Wellness

You don't have to make a huge change. Start small:

• Invite a classmate to grab a meal with you.
• Check in on a friend you haven't talked to recently.
• Sit with someone new at lunch.
• Join a campus organization or activity.
• Attend a campus event, even if you go alone.
• Reach out when you need support.
• Give yourself permission to set boundaries and recharge.

Remember, you don't need hundreds of friends to have meaningful connections. A few genuine and supportive relationships can make a big difference.

You Don’t Have to Do College Alone

This September, the Center for Health and Well-being is partnering with Laker Food Co. for an EatWell Social Event on Thursday, September 24.

Come enjoy some food, meet people, have conversations, and connect with the Grand Valley community. Bring a friend, a roommate, a classmate, or come on your own and meet someone new.

Sometimes, taking care of our wellness can start with something as simple as sitting at the same table with someone else.

This month, ask yourself:

Who makes me feel like I belong?
Who can I reach out to this week?
How can I create more meaningful connections in my life?

Social wellness isn't about being social every minute. It is about building relationships and communities where you can connect, belong, communicate, and feel supported.

You don’t have to do college alone. Eat well. Connect well. Live well.

Written by:
Nana Akua Aniagyei Amponsah
CHWB Graduate Assistant
Grand Valley State University

Categories: General Wellness WIT
Posted on Permanent link for Social Wellness: You Don't Have to Do College Alone on September 21, 2026.

Permanent link for Beyond "Yes": Understanding Consent, Communication, and Autonomy in College Life on March 25, 2026

Consent has long been a topic of debate, with its definition evolving over time as social norms and understandings of relationships change. While perspectives may differ on how consent should be defined, one principle remains clear: consent is essential for building healthy relationships with others and maintaining respect for ourselves. On college campuses, where many young adults are navigating independence, relationships, and identity, understanding and practicing consent becomes especially important.

Research published in the Journal of Health Communication: International Perspectives suggests that communication about consent can be approached similarly to other health behaviors—most effectively when expectations and definitions are clear. As noted in the article, “Many colleges adopted an affirmative consent standard in their university procedures and educational efforts, such that for a sexual encounter to be considered consensual, it must include explicit, voluntary, and conscious agreement to engage in sexual activity by all parties involved” (Ortiz, 2019). This affirmative consent model shifts the focus toward active, ongoing communication between partners.

Over the past 20 years, colleges and universities have increasingly implemented initiatives to address consent through student resources, education programs, and campus policies. These efforts have become even more necessary as the rise of internet usage and social media continues to shape modern relationships and influence how young adults form and understand sexual partnerships.

According to the Rape, Abuse & Incest National Network (RAINN), consent extends beyond sexual relationships and plays a key role in personal autonomy and self-awareness. Practicing consent empowers individuals to listen to their bodies, establish personal boundaries, and communicate those boundaries clearly with others. Because everyone has different comfort levels and experiences, fostering open-mindedness and respect for both our own boundaries and those of others is essential to creating meaningful, safe, and respectful relationships.

Additional definition of consent - Office of Civil Rights and Title IX GVSU

Categories: sexual health
Posted by Heather Alberda on Permanent link for Beyond "Yes": Understanding Consent, Communication, and Autonomy in College Life on March 25, 2026.

Permanent link for How I Balance Financial Wellness as a GVSU Student on December 5, 2025

Hey Lakers!

Being a college student at GVSU comes with a lot — classes, studying, working, trying to have a social life, and figuring out how to be an adult. One thing I’ve learned is that getting control of my finances makes everything else feel less stressful. Financial wellness isn’t just about having money; it’s about knowing how to use it wisely so you’re not constantly worried.

What financial wellness really means to me

GVSU describes financial wellness as having a realistic budget, living within your means, managing debt, understanding student loans, building good credit, planning, and remembering that money doesn’t define your worth. When I read that, it helped me understand that financial wellness is more about control and planning than about how much money you have.

How I try to stay financially balanced at GVSU:

I track my spending.
I started writing down everything I spend in a week — groceries, gas, school supplies, random snacks, literally everything. It helps me see where my money goes and stops me from overspending without realizing it.

I stick to a budget.
I make a simple monthly plan that includes my income, my bills, and what I can realistically spend. I try not to go over it, even when I want to.

I avoid impulse buys.
There are so many temptations on and around campus, but I ask myself, “Do I actually need this?” Most of the time, the answer is no.

I keep track of my student loans.
I make sure I know how much I’m borrowing each semester. Even though I’m not paying them yet, it keeps me from being surprised later.

I save a little when I can.
Even putting away a small amount each month helps. Over time it grows and having that emergency cushion makes me feel a lot more secure.

I remind myself money isn’t everything.
Financial wellness is also emotional. I try not to compare myself to other students. We all have different situations, and that’s okay.

GVSU support that helps:

One thing I really appreciate is that GVSU has programs like MoneySmart Lakers and financial aid advisors who can help with budgeting, student loans, grants, scholarships, and general financial education. Just knowing those resources exist helps me feel more in control.

GVSU also offers on-campus student employment and work-study options, which make it easier to earn money without having to drive far or juggle complicated schedules. Having a steady campus job has helped a lot of students keep their borrowing lower.

There are also emergency and hardship support services available for students who suddenly face unexpected expenses, like car trouble, medical bills, or housing issues. It’s reassuring to know that if something major happens, there’s a place on campus that helps connect you to temporary financial assistance, food support, or other resources.

Another resource I’ve found helpful is the guidance offered through MyLakerSuccess. It provides planning tools that help you map out tuition, housing, books, and living costs. It’s basically a roadmap to help avoid financial surprises during the semester.

GVSU also hosts financial workshops throughout the year — things like how to build credit, how to read a credit report, how to manage debt, and how to prepare for life after graduation. These events make it easier to learn financial skills without feeling overwhelmed or judged.

Why these matters for the future:

Balancing money in college teaches real-life skills. When I manage my money well, I feel more confident and less stressed. I don’t panic when unexpected expenses show up, and I can focus more on my classes and my health.

Final thoughts from a fellow Laker:

If you’re a GVSU student struggling with money, trust me — you’re not the only one. Most of us are figuring this out as we go. You don’t have to be perfect, just consistent. Create a small budget, save what you can, and use the resources provided on campus. It makes a huge difference.

We’re all learning, and we’re all growing. Financial wellness is just one more part of becoming the best version of ourselves.

Go Lakers!

Categories: General Wellness WIT
Posted by Heather Alberda on Permanent link for How I Balance Financial Wellness as a GVSU Student on December 5, 2025.

Permanent link for A Reflection and Gentle Check-In on November 22, 2025

Content note: This post mentions sexual and relationship violence. If that’s hard to read about today, please take care of yourself and skip or come back when you’re ready.

Looking Back: What We Mean by the Red Zone

The first six to eight weeks of the fall semester are often called the Red Zone, a time when college students are at increased risk for sexual assault and other forms of gender-based violence. New routines, parties, alcohol, and pressure to jump right in socially can create situations where consent, boundaries, and safety get blurred or ignored.

This fall, our Red Zone awareness efforts focused on:

1. Naming what’s really happening.
   1. Talking openly about the Red Zone helps reduce shame and confusion. Harm is never the survivor’s fault, no matter what they were wearing, drinking, or doing.
2. Highlighting consent as ongoing communication.
   1. Consent isn’t just a one-time “yes”. It’s enthusiastic, freely given, specific, and can be changed or withdrawn at any time.
3. Encouraging bystander intervention.
   1. We emphasize simple ways to step in, such as checking on a friend, creating distractions, calling for support, or getting help from staff or authorities when needed.
4. Connecting students to resources.
   1. Awareness is important, but so is knowing: Who can I talk to? Where do I go if something happens?

If you’re reading this and remembering something didn’t feel right, your feelings are valid. You don’t have to prove it was serious enough to ask for help. If it’s sitting on your mind or in your body, it matters.

Domestic Violence Awareness Month: Beyond Purple Ribbons

In October, Domestic Violence Awareness Month (DVAM) gave us space to zoom out and look at patterns of harm in relationships, on and off campus.

We talked about how domestic and relationship violence can look very different from what we see in movies:

• It’s not always physical. It can be emotional, verbal, financial, digital, or sexual.
• It can happen in queer relationships, situationships, long-distance relationships, or with someone you’ve only known a short time.
• It often shows up as patterns such as isolation from friends, monitoring your phone, constant jealousy, threats, put-downs, or pressure around sex or your body.

DVAM also reminded us that:

• Love shouldn’t feel like walking on eggshells
• Fear, manipulation, and control are not “normal couples’ problems.”
• You deserve relationships where your voice, boundaries, and safety are respected.

If this made you pause and think about your own relationships, a friend, or even a family member, that’s okay. Awareness can be uncomfortable, but it’s also the first step toward change, support, and healing.

Moving Into the Holidays: What This Season Can Bring Up

As we move toward the end of the semester and into the holidays, a lot of feelings can show up all at once:

• Relief that classes are wrapping up
• Stress about grades and deadlines
• Anxiety about going home or not having a stable or supportive place to go.
• Pressure around family expectations, cultural or religious norms, and conversations around dating, gender, identity, or boundaries.

For some students, the holidays are cozy and joyful. For others, they can be lonely, activating, or unsafe, especially if:

• You’re going to a conflict-heavy or emotionally abusive environment
• Someone in your life has a history of being controlling, aggressive, or dismissive of your boundaries
• You’re in a relationship where you feel pressured, watched, or afraid of your partner’s reaction.
• Your identity (queer, trans, nonbinary, neurodivergent, etc.) isn’t fully seen or respected by a family or community.

Wherever you’re at, your experience is real and deserves care.

Gentle Strategies for Protecting Your Peace Over the Holidays

You don’t have to overhaul your whole break to take care of yourself. A few small steps can make things feel more grounded.

• Check in with yourself.
  • What are you hoping for? What’s worrying you? Who can you reach out to for support?
• Set simple boundaries.
  • Try phrases like: “I’m not comfortable talking about that”, or “I need a minute.” Your boundaries are valid even if others don’t agree.
• Make a basic safety/support plan.
  • Think ahead about who feels safe, how you could leave a situation if needed, and who you can text or call when things feel heavy.
• Care for your nervous system.
  • Eat regularly, stay hydrated, get some fresh air, and find one small thing each day that feels like you. Rest is not something you have to earn.

Looking Ahead: You Deserve Safe, Respectful Relationships

As we move from Red Zone Awareness and DVAM into finals and the holidays, here’s what we hope you carry with you:

• Your gut feelings are worth listening to.
• You never cause someone else’s abusive behavior.
• You deserve romantic, sexual, platonic, and family relationships rooted in respect, care, and choice.
• Community matters. Healing doesn’t have to happen alone.

You’re Not Alone: Campus & Community Resources

GVSU Office of Civil Rights & Title IX  

Supports students who have experienced sexual assault, stalking, dating or domestic violence, harassment, or gender-based discrimination. They can explain your rights, outline reporting options (including informal or no-report pathways), assist with accommodations, and help you navigate next steps at your own pace.

Victim-Survivor Advocacy

Provides confidential trauma-informed support for students impacted by sexual or relationship violence. Advocates can help with safety planning, emotional support, academic accommodations, understanding reporting options, and connecting with campus or community resources, all without any pressure.

University Counseling Center

Offers free, short-term mental health services to GVSU students, including individual counseling, groups, crisis support, and referrals. The Counseling Center can help with trauma, stress, anxiety, depression, relationship concerns, and any issues affecting your well-being.

Looking for Support in Your Hometown?

If you’d like help finding your local resources, such as advocacy centers, counseling services, shelters, or clinics, reach out to the Center for Health and Well-Being. We’re happy to help you locate support that feels safe, accessible, and close to home.

Categories: sexual assault Violence prevention
Posted by Heather Alberda on Permanent link for A Reflection and Gentle Check-In on November 22, 2025.

Permanent link for From Overwhelmed to Balanced: How I Built Emotional Wellness at GVSU. on November 18, 2025

From Overwhelmed to Balanced: How I Built Emotional Wellness at GVSU.

When I first arrived at GVSU, I didn’t fully grasp how important emotional wellness would be in my college experience. GVSU defines emotional wellness as understanding and accepting your emotions while developing healthy ways to cope with challenges. Learning this helped me realize that my time at GVSU isn’t just about academics — it’s about building resilience and balance.

Building Self-Awareness and Self-Acceptance at GVSU

Being at GVSU has pushed me to become more self-aware. Between classes, campus events, and the fast pace of student life, I’ve learned to pause and check in with my feelings. GVSU makes space for this through its wellness initiatives, and that has encouraged me to accept all of my emotions instead of hiding them.

Practicing Self-Care as a GVSU Student

Self-care at GVSU goes beyond relaxing — it’s about routines that support my emotional health while balancing student responsibilities. Whether I’m studying in the Mary Idema Pew Library, walking across the Allendale campus, or winding down after a long day of classes, I try to take care of myself through sleep, journaling, movement, and giving myself grace.

Developing Emotional Agility at GVSU

College life at GVSU can be unpredictable, and that’s where emotional agility comes in. When things don’t go as planned — like exam stress or busy weeks — I use coping skills I’ve learned and strengthened here. Walking the ravines, deep breathing between classes, or talking with friends on campus helps me bounce back and adapt.

Building Social Connections at GVSU

One of the best things about GVSU is the sense of community. I’ve built friendships through classes, student orgs, and campus events, and these connections play a huge role in my emotional wellness. And when I need extra support, GVSU’s University Counseling Center is an invaluable resource that makes me feel supported.

Managing Stress Proactively at GVSU

Stress is part of being a student at GVSU, but I’ve learned to manage it in healthy ways. Whether I’m studying in the library, attending a campus workshop, or using mindfulness resources GVSU provides, I try to stay ahead of stress rather than let it build up. I schedule downtime and use campus spaces — like quiet study rooms or outdoor seating — to recharge.

Expressing My Emotions in Healthy Ways at GVSU

GVSU has taught me the importance of healthy communication. Being surrounded by supportive classmates, professors, and staff makes it easier to express what I’m feeling. Talking things out on campus — whether with friends or a counselor — has strengthened my ability to handle difficult emotions.

Finding Purpose at GVSU

GVSU encourages students to find purpose, and that mindset has shaped my emotional wellness. Whether it’s working toward my degree, joining a student organization, or participating in service opportunities, having purpose here helps me stay grounded and motivated, especially on harder days.

Practicing Kindness and Integrity at GVSU

At GVSU, kindness and integrity are part of the culture. I see it in how students support each other and how faculty care about our well-being. Being in this environment motivates me to treat others — and myself — with compassion, which strengthens my emotional health.

Using Wellness Resources at GVSU

GVSU offers so many resources that support emotional wellness: the University Counseling Center, wellness workshops, student orgs focused on mindfulness, and online tools linked through the GVSU health pages. Using these resources has made a huge difference in my well-being and has taught me that seeking support is a sign of strength.

Reflecting and Growing at GVSU

My emotional wellness journey at GVSU is ongoing. Every semester brings new experiences that help me grow and reflect. GVSU has given me the support, space, and tools to develop healthier habits and to become more emotionally resilient — not just for college, but for life.

Categories: General Wellness WIT
Posted by Heather Alberda on Permanent link for From Overwhelmed to Balanced: How I Built Emotional Wellness at GVSU. on November 18, 2025.

Permanent link for Hazing in College: Pop Culture vs. Reality on September 23, 2025

Hazing shows up in a lot of movies, TV shows, and usually as wild, over-the-top scenes that get laughs or create drama. But what happens on screen isn’t always what happens on a real-life campus. Hazing is more than just a storyline. It’s a public health and safety issue that impacts students’ physical well-being, mental health, and their sense of belonging. Here’s how pop culture stacks up against reality: 

Hollywood Hazing vs. Real-Life Risks

Animal House (1978)

On screen: Hazing looks like harmless chaos and endless partying.

Reality: Forced drinking and humiliation can cause alcohol poisoning, injuries, and lasting harm.

Drumline (2002)

On screen: Hazing is framed as a “test of toughness” to prove loyalty in the band.

Reality: Even if less violent, hazing in music groups, sports, and clubs can involve emotional

manipulation and risky pressure.

Old School (2003)

On screen: Outrageous stunts and bizarre challenges are played for comedy.

Reality: In real life, “dares” often cross into unsafe or coercive territory where consent isn’t genuinely possible.

Burning Sands (2017)

On screen: A darker, more realistic portrayal of secrecy and danger in fraternity hazing.

Reality: Matches campus reports—students may face physical risk, intimidation, and long-term trauma.

A Public Health Perspective

From a public health lens, hazing isn’t just an organizational problem; it’s a community-level risk factor. Like binge drinking or unsafe driving, hazing creates environments where harm spreads. It stacks risks (substance use, sleep deprivation, secrecy, peer pressure) that can lead to injury, hospitalization, or worse. Beyond physical harm, the mental health toll, like stress, anxiety, depression, or feeling isolated, affects academic success, and overall campus well-being.

In public health, we ask: what upstream changes reduce risk for everyone? This involves shifting group norms, addressing power imbalances , and replacing outdated traditions with healthier and more sustainable alternatives.

Healthy Alternatives to Hazing

If the goal is to build belonging, there are safer ways to bond:

• Team Challenges: Trivia nights, service projects, or skill-building competitions that highlight strengths instead of humiliation.
• Mentorship Programs:  Pair new members with older peers for guidance, support, and community.
• Shared Traditions: Positive rituals like affirmation circles, history nights, or “passing the torch” ceremonies.
• Adventure & Growth: Outdoor challenges, ropes courses, or leadership retreats that push limits safely.
• Service with Pride: Organize a community event or service day that builds unity while giving back.

Bottom Line

Pop culture often avoids addressing the issues until after they occur. Authentic leadership prevents problems by choosing traditions that build pride, protect others, and endure over time. At GVSU, Lakers can set a positive example by fostering community through safe, meaningful traditions, and demonstrating that belonging and pride don’t require risk or secrecy, only genuine connection and respect.

Visit GVSU’s hazing website to learn more, including campus and state policies and how to report incidents.

Categories: Violence prevention
Posted by Heather Alberda on Permanent link for Hazing in College: Pop Culture vs. Reality on September 23, 2025.

Permanent link for The Other Red Zone on September 16, 2025

Welcome Back, Lakers! 

The start of a new semester is always full of energy. We are starting new classes, connecting or reconnecting with friends, and settling in to all the opportunities GVSU has to offer. While it is exciting to find our rhythm at the start of the semester, it's also important to be aware of something many students don't realize exists: The Red Zone.

What is the Red Zone? 

Football fans know the red zone as the place where touchdowns happen or where the defense needs to set up. On campus, our Red Zone is about defense, too. By this, I mean defending each other, preventing harm, and making sure everyone stays safe during the first weeks of the semester. 

The term "Red Zone" was first used in the late 80s after national research found that more than half of all campus sexual assaults happen during the first few months of the academic year. The Red Zone refers to the first six to eight weeks of school when students, especially our first-years, are at a higher risk for alcohol-related harm, unsafe situations, and sexual assault. 

What makes this period so risky?

There's a mix of factors: big social events, lots of parties, not knowing your limits yet, and sometimes social pressures. But here's the good news: you can absolutely enjoy yourself while staying safe and looking out for others.

First, Know Your Rights 

Title IX is a federal law that safeguards students from sex-based discrimination, including sexual harassment and assault. Under Title IX, schools are required to:

• Respond quickly and appropriately to reports of sexual violence 
• Provide support services for survivors, such as changes to class schedules or housing 
• Conduct fair investigations while maintaining a safe learning environment. 

The Rape, Abuse, and Incest National Network (RAINN) is the largest anti-sexual violence organization in the nation. To reduce risks and help students navigate challenging situations, here are their recommendations:

( Trust Your Intuition
      If something feels off, trust your instincts and leave. Your safety matters most. 

( Be Selective with Trust
      Take time to get to know people; set boundaries when needed. 

( Stay in Groups
      Safety is greater in numbers. Be cautious if someone tries to isolate you or a friend.

( Party Smart
      Protect your drinks, avoid open containers, and monitor alcohol intake. Plan a safe way to get home with a trusted sober friend or rideshare service. 

( Stay Connected
      Share your whereabouts with friends or family through location-sharing apps. 

( Speak Up If You See Something
      If you notice someone in a questionable situation, safely intervene or call campus security/911 if necessary. 

( Manage Your Online Presence 
      Limit personal details on social media to protect yourself from potential threats

( Know Campus Safety Resources 
      Familiarize yourself with emergency services and campus resources. GVSU provides Victim Advocacy services, offering confidential and compassionate support, critical                      resources, and guidance for students who have experienced harm.  

( Create Safety Plan 
      Develop a plan that includes trustworthy friends, safe routes home, and emergency contacts. 

Now that you have the scoop, let me remind you that the Red Zone doesn't have to be a time of fear. It's a chance to stay informed, look out for yourself, and support your community. By knowing the risks, understanding your rights, and practicing safety, you can help make the next few months safer for everyone. 

Stay aware, stay empowered, and let's start the semester strong, Lakers! =™

Don’t forget to follow us on instagram to stay connected all year long! 

Categories: sexual assault Violence prevention
Posted on Permanent link for The Other Red Zone on September 16, 2025.

Permanent link for Field of Wildflowers on June 3, 2025

Health Promotion in the Center for Health and Well-being is like a field of wildflowers —diverse, intentional, and thriving through care and connection. And while wildflowers are resilient and can grow in almost any terrain and any climate - they do best when they are provided sunlight and water for their nourishment.

So, just as wildflowers flourish through balance and nurture, our Health Promotion team grows our community and our programming from the roots of compassion, inclusivity, and empowerment. It’s not random growth—it’s cultivated through thoughtful planning, collaboration, and advocacy, grounded in our mission to foster a thriving, resilient campus.

Each initiative—whether it’s a wellness workshop, WIT cart connection, or proactive campaign —acts like sunlight or rain, meeting students where they are and helping them bloom.

Our goal is to create a field where all students can grow strong, supported, and whole—where well-being is woven into the campus landscape.

If you're interested in getting involved in our wildflower growth, drop us a note at [email protected].

Posted by Katie Jourdan on Permanent link for Field of Wildflowers on June 3, 2025.

Permanent link for Laker Lullabies: Sleep Hacks 101 on April 8, 2025

Hey, fellow Lakers! Let's talk about something we all desperately need: SLEEP. As a GVSU student, I know the struggle is REAL. Between late-night study sessions at Mary Idema, early morning classes in Mackinac, and trying to squeeze in a social life, getting enough shut-eye can feel like a distant dream. But trust me, your grades (and sanity) will thank you if you prioritize those Zzz's. So, here are some tips that have actually worked for me:

1. Ditch the All-Nighters (Seriously!)

I know, I know, sometimes it feels like the only option. But cramming all night before a midterm? Your brain is basically running on fumes the next day. Instead, try breaking down study sessions into smaller chunks over a few days. Your brain will retain more, and you'll actually remember stuff during the exam. Plus, think of all the coffee you’ll save!

2. Create a Chill Zone

Your dorm room (or apartment) should be your sanctuary. Make it a place you actually want to sleep in. Invest in some comfy pillows, maybe a weighted blanket if you’re feeling fancy, and definitely blackout curtains. Light pollution is a sneaky sleep thief! And keep the temperature cool – a slightly chilly room is ideal for snoozing.

3. Set a Sleep Schedule (Even on Weekends…Mostly)

I know, weekends are for sleeping in. But try to stick to a consistent sleep schedule, even on Saturdays and Sundays. Your body has an internal clock, and throwing it off every weekend makes it harder to fall asleep on Sunday night (and hello, Monday morning blues). I try to only sleep an extra hour or two on weekends.

4. Power Down Before Bed

Scrolling through TikTok or playing video games right before bed? Not a good idea. The blue light from your phone and laptop messes with your melatonin levels, making it harder to fall asleep. Try reading a book (a real one, made of paper!), listening to a calming podcast, or doing some gentle stretching instead.

5. Exercise (But Not Right Before Bed)

Getting some exercise during the day can help you sleep better at night. Even a brisk walk around campus can make a difference. But avoid intense workouts right before bed, as they can actually keep you awake.

6. Caffeine Curfew

We all love our coffee, but try to cut yourself off a few hours before bedtime. This might mean switching to decaf after lunch, or just cutting back on the late-night study fuel. Your sleep will thank you.

7. Don't Stress About Sleep (Ironically)

If you can't fall asleep right away, don't toss and turn in bed, getting more and more stressed. Get up, do something relaxing for a bit (read, listen to music), and then try again. Sometimes, the anxiety of not sleeping keeps you from actually sleeping.

8. Utilize GVSU Resources!

GVSU has a ton of resources for student well-being! Check out the Rec Center for free equipment or RecWell for fitness classes, the Counseling Center if you’re feeling overwhelmed, and even the Center for Health and Well-being for sleep-related advice. Don’t be afraid to reach out!

Look, I know college life is hectic. But prioritizing sleep is an investment in your physical and mental health. Trust me, those extra hours of sleep will make you a happier, healthier, and more successful Laker! Now, go get some rest!

Additional Resources:

• GVSU Counseling Center: Get support for stress, anxiety, and sleep issues. Located in the Student Services Building (B-5) or online.
  Link to Counseling Center Website
• RecWell: Check out fitness classes, meditation sessions, or get advice on physical health to help you sleep better. Located at the Rec Center.
  Link to RecWell Website
• Center for Health and Well-Being: Offers sleep-related tips, workshops, and personal consultations. You can also get resources on nutrition and mental well-being.
• Sleep Hygiene Tips: GVSU also provides resources for improving sleep hygiene through workshops and guides. Learn more at the Center for Health and Well-Being.

By: Jacob Greig, WIT Peer Educator

Categories: General Wellness Rest Sleep WIT
Posted on Permanent link for Laker Lullabies: Sleep Hacks 101 on April 8, 2025.

Permanent link for STI Testing: A Smart (And Normal!) Choice for Your Sexual Health on April 1, 2025

Taking Charge of your Sexual Health 

Sexually transmitted infections (STIs) are a common part of sexual health, yet stigma and misconceptions still prevent many people from getting tested regularly. But when it comes to taking care of your health, regular STI testing is just as important as an annual physical, a dental check-up, or staying up to date on vaccines. STI testing is a normal and essential part of maintaining overall well-being—especially for college students who are sexually active. This STI Awareness Month, prioritize your sexual health and get yourself tested! 

Why Testing Regularly is a Smart Choice 

Many STIs, including chlamydia, gonorrhea, and HPV, can be asymptomatic for months or even years. This means someone can have an STI without realizing it, potentially putting themselves and their partners at risk. Early detection through testing not only protects your health but also prevents unknowingly passing an infection to a partner. 

Additionally, the Centers for Disease Control and Prevention (CDC) reports that young adults aged 15–24 account for nearly half of all new STI cases in the U.S. This statistic underscores the importance of proactive testing, especially for college students who may be engaging in new or multiple sexual relationships. 

Stigmas and Misconceptions Around STI Testing 

One of the biggest barriers to STI testing is the stigma attached to it. Many people associate STIs with promiscuity, poor hygiene, or irresponsibility—while STIs are simply infections, just like the flu or a cold, and can affect anyone who is sexually active. 

Common misconceptions include: 

• “I would know if I had an STI.” Many infections do not show symptoms, which is why routine testing is essential. 

• “I’m in a committed relationship, so I don’t need to get tested.” Even in monogamous relationships, testing is important, as some STIs can remain dormant for long periods. 

• “Getting tested means, I must have done something wrong.” Testing is a sign of responsibility and self-care, not a reflection of one’s character. 

• “I’m on birth control, so I’m protected.” While condoms can help to prevent STIs, they are not always 100% effective. Other birth control methods like the pill, patch, ring, and IUD do not protect against STIs and HIV. 

Normalizing STI Testing as a regular part of health check-ups helps to combat the stigma, advance sexual health, and stop the spread of STIs!  

How Often Should You Get Tested? 

The CDC recommends that sexually active individuals follow these general guidelines: 

• Everyone ages 13 to 64 years should be tested at least once for HIV. 

• At least once a year for chlamydia and gonorrhea if you are under 25. 

• Before entering a new sexual relationship to ensure both partners are informed. 

• More frequently if you have multiple partners or engage in higher-risk sexual behaviors. 

Other key facts about testing:  

• All STIs, even HIV, are treatable and most are curable. The sooner you get tested, the sooner you can protect your health and partners! 

• STI tests are quick, simple, and usually painless. Most STI tests consist of a urine test, cheek swab, blood test, or swab of sores. 

• Not all medical checkups include STI testing. Unless you ask to be tested, you cannot assume you have been. Ask your medical provider which STIs you should be tested for. 

• Talk to your partner about when you were last tested and suggest getting tested together. And if you have an STI, tell your partner. These conversations may seem hard to have, but open communication with your partner is essential to staying healthy and stopping the spread of STIs. These conversations may also bring you closer together. Here are some tips to help you start the conversation. 

On-Campus STI Testing  

There is no reason for STI testing to feel awkward or stressful. GVSU’s Center for Health and Well-being offers free, confidential STI testing and resources to help you feel comfortable and stay informed. This STI Awareness Month, take the step to prioritize your sexual health by stopping by one of our STI testing locations. It’s a small step that leads to a healthier you! 

On-campus testing is:  

• Walk-in testing. No appointment necessary  

• Free and confidential  

• Urine sample or vaginal swab for chlamydia or gonorrhea. No HIV testing. 

• Provided by the Ottawa and Kent County Depts. of Public Health Clinical Staff 

Allendale Campus  

• 2nd Wednesday of each month September-April 

• Holton-Hooker Living Center Multipurpose Room, 3:00-7:30pm 

• Wednesday, April 9, 2025 

Health Campus, Downtown Grand Rapids  

• 560 DCIH, 1:00-4:00pm  

• April 1st 

• April 15th  

• April 29th  

Read more about on-campus STI testing and resources here. 

Other testing locations: You can find confidential testing near you that is free or low cost by going to the Get Yourself Tested website. 

Categories: sexual health
Posted on Permanent link for STI Testing: A Smart (And Normal!) Choice for Your Sexual Health on April 1, 2025.