College Health and Safety

Send a Health-e-Card to your college friends and family!

College is Iull oI exciting new things, Irom meeting people to living away Irom home. But,
college can also be stressIul as you try to develop new routines, live on a limited budget, and
manage responsibilities on your own. Keep the tips and inIormation below in mind to stay saIe
and healthy in college.
Health and Safety Tips and Issues
Get Check-ups
Find a health care provider at your school or local health clinic Ior routine check-ups and when
you have health concerns. Check-ups can help ensure you stay healthy and can help identiIy and
correct problems early.
Regular Check-Ups are Important
Check-Up Checklist: Things to Do BeIore Your Next Check-Up

Get Vaccinated
Vaccinations help prevent diseases and save lives. Be sure to ask your health care provider about
getting vaccinated Ior meningitis, human papillomavirus (HPV), tetanus, Ilu, and other diseases.
Vaccines and Immunizations: College Students and Young Adults

Vaccines Needed by Teens and College Students

Fight Fatigue and Sleep Deprivation
InsuIIicient sleep is associated with a number oI chronic diseases and conditions, such as
diabetes, cardiovascular diseases, obesity, and depression. Students who are working or studying
long hours may experience episodes oI sleep deprivation. This can cause daytime sleepiness,
sluggishness, and diIIiculty concentrating or making decisions. Teens and young adults who do
not get enough sleep are at risk Ior problems, such as automobile crashes; poor grades and school
perIormance; depressed moods; and problems with Iriends, Iellow students, and adult
relationships.
"uick Tips:
O Avoid stimulants like caIIeine and nicotine. The stimulating eIIects oI caIIeine in coIIee,
colas, teas, and chocolate can take as long as 8 hours to wear oII Iully.
O Have a good sleeping environment. Get rid oI anything that might distract you Irom
sleep, such as noises or bright lights.
O Stick to a sleep schedule. Go to bed and wake up at the same time each day, even on the
weekends.
O See your health provider iI you continue to have trouble sleeping.
O Avoid pulling an all-nighter to study.
Sleep and Sleep Disorders
Sleep Hygiene Tips
Your Guide to Healthy Sleep (NIH)

Get Physical Activity
Be active Ior at least 2 hours a week. Include activities that raise your breathing and heart rates
and that strengthen your muscles. Find something you enjoy, such as jogging or running,
dancing, or playing sports.
Physical Activity Ior Everyone

Eat a Balanced Diet
Fruits and vegetables are a natural source oI energy and are one oI the best eat-on-the-go Ioods.
Be sure to eat regular healthy meals to help you maintain your energy level. Your eating habits
may change once you`re in college, and you may gain or lose weight. CaIeterias, buIIets, and
easy access to Iood 24 hours a day make it tempting to overeat or make unhealthy Iood choices.
On the other hand, you may not eat enough because oI stress or other reasons. II you are
concerned about your weight, talk with your health care provider about how to lose or gain
weight saIely.
Eating disorders are serious medical problems. Anorexia nervosa, bulimia nervosa, and binge-
eating disorder are all types oI eating disorders. Eating disorders Irequently develop during
adolescence or early adulthood, but can occur during childhood or later in adulthood.
"uick Tips:
O Talk with a nutritionist or dietician at a health clinic on campus or in the community
about improving your diet.
O II you or someone you know is showing signs oI an eating disorder, get help. Find a
Iriend to go with you or oIIer to go with a Iriend to talk to a counselor or doctor who
knows about eating disorders.
Get Smart with Fruits and Veggies
Nutrition Ior Everyone
Eating Disorders (HHS)

aintain ental Health
Everybody has the blues, Ieels anxious, loses interest in enjoyable activities, or gets stressed
sometimes, but when it continues Ior a long time or interIeres with daily activities, it may be
more serious. Stress is the body's response to any demand or pressure. These demands are called
stressors. When stressors in your liIe are constant, it can take a toll on your mental and physical
health. Anxiety is a normal reaction to stress. It helps you deal with a tense situation, study
harder Ior an exam, or keep your Iocus during an important speech. However, iI you cannot
shake your worries and concerns, or iI the Ieelings make you want to avoid everyday activities,
you may have an anxiety disorder.
Depression is very diIIerent Irom the occasional blues. About 20 million Americans experience
depression, which can aIIect how they sleep, eat, Ieel about themselves, and live their lives.
Depression can run in Iamilies, and it usually starts between the ages oI 15 and 30. Depression
has physical and emotional symptoms and cannot be wished away; people with depression can't
just "pull themselves together." There are diIIerent types oI depressive disorders, each with its
own symptoms and treatment options. The good news is that depression can be treated, and
people can recover.
"uick Tips:
O Develop a support network Ior Iriends. Campus and extracurricular activities such as a
playing in a college band, joining a sports team, or writing Ior the school newspaper are
great ways to meet new Iriends.
O II you have concerns over your study habits, ability to take tests, or managing your
coursework, talk with teachers, counselors, Iamily, and Iriends Ior advice and support.
O Stay active. Regular physical activity improves one`s mood, helps relieve depression, and
increases Ieelings oI well-being.
O Visit the health center, and discuss concerns with a health proIessional. II the health
proIessional advises treatment, Iollow instructions. Watch out Ior side eIIects, and attend
Iollow-up appointments to assess improvement. II you don't Ieel any better aIter 4-6
weeks, tell your health proIessional.
O II you or someone you know is considering suicide, get help Irom a counselor or health
provider. Call the suicide hotline at 1-800-273-TALK (8255).
Mental Health
Suicide Prevention
Coping with Stress
Tips Ior Coping with Stress
Anxiety Disorders (SAMHSA)
Depression (NLM/NIH)
Mental Illness: What a DiIIerence a Friend Makes (SAMHSA)

Avoid Substance Abuse
Some college students experience signiIicant pressure to use alcohol, drugs and cigarettes,
especially when trying to make Iriends and become part oI a group. Drinking among college
students and on college campuses is more pervasive and destructive than many people may
realize. Studies show that Iour out oI Iive college students drink alcohol. One in Iive students
report three or more binge drinking episodes in the prior two weeks; binge drinking is deIined as
Iive or more drinks Ior men and Iour or more Ior women in one sitting. Alcohol consumption
among persons aged 1220 years contributes to the three leading causes oI death (unintentional
injury, homicide, and suicide) in this age group in the United States. It is associated with other
health-risk behaviors, including high-risk sexual behavior, smoking, and physical Iighting.
Abuse oI illegal drugs and prescription medications is a serious public health issue Ior college
students. A wide variety oI drugs are oIten used at dance parties (raves), nightclubs, bars, and
concerts, and are also mixed with alcohol. Mixing drugs together or with alcohol is extremely
dangerous. The eIIects oI one drug can magniIy the eIIects and risks oI another. Taking and/or
mixing drugs can cause severe breathing problems, coma, and even death.
The use oI alcohol and other drugs also increases the risk oI being sexually assaulted. Whether
taken voluntarily or unknowingly (e.g. a drug is slipped into a person`s drink), alcohol and other
drugs can decrease a victim`s ability to assess a risky situation or resist sexual violence.
Tobacco use is common among college students nationwide and is not limited to cigarettes. One
study Iound that the Iour most common reasons that college students gave Ior their smoking
were stress, less supervision, having more Iree time, and the number oI their Iriends who smoke.
UnIortunately, many students do not realize the addictive power oI nicotine when they begin
smoking. Smoking causes cancer, cardiovascular disease, and other serious health problems.
"uick Tips
O Work with campus leaders to increase the availability oI healthy activities and saIe places
on campus to meet with Iriends.
O II you are concerned about your or someone else's use oI alcohol or other drugs, seek
assistance Irom your parents, resident advisor, Iaculty advisor, student health/counseling
services, or health care provider.
O Avoid second-hand smoke. It is just as harmIul as iI you were smoking yourselI.
O Don`t drive aIter drinking or using drugs.
Alcohol and Public Health

Alcohol and Other Drug Abuse (AMA)
Youth Exposure to Alcohol Advertising in Magazines, United States, 2001-2005
Binge Drinking in Adolescents and College Students (SAMHSA)
College Drinking: Changing the Culture (NIH)
Motor Vehicle SaIety
Quit Smoking
Smoking and Tobacco Use
Tobacco Use among College Students, School Dropouts, and Pregnant Women (SAMHSA)
Ecstasy Overdoses at a New Year`s Eve Rave Los Angeles, CaliIornia, 2010

Have Healthy Relationships
Healthy relationships increase our selI-esteem, improve mental and emotional health, and help us
have Iuller lives. Feeling scared, humiliated, pressured, or controlled are all signs oI an unhealthy
relationship. Instead, you should Ieel loved, respected, and Iree to be yourselI. Friends are an
important source oI support and advice. They play a powerIul role in shaping attitudes, belieIs,
and behaviors.
Sexual violence is a serious problem that aIIects millions oI people every year. Sexual violence
can have very harmIul and lasting eIIects on victims, Iamilies, and communities. Women are
more likely to be victims oI sexual violence than men. 20-25 oI women in college reported
experiencing an attempted or a completed rape in college. The person responsible Ior the
violence is typically male and usually someone known to the victim.
"uick Tips
O Communication is essential in healthy relationships. Take time to talk with and listen to
your Iriends and loved ones. Express your thoughts and Ieelings clearly and directly,
without intentionally hurting or disrespecting others.
O Avoid relationships with those who drink heavily or use drugs, act aggressively, or treat
you disrespectIully.
O Lower your risk Ior sexual violence by trusting your gut. II anything in your relationship
makes you Ieel uncomIortable, talk to someone you can trust, such as a parent, doctor,
counselor, religious leader, or teacher.
O II you or someone you know is a victim oI sexual violence and needs help, contact the
Rape, Abuse, and Incest National Network (RAINN) Hotline at 1-800-656-HOPE (4673)
or your local emergency service at 911.
Dating Violence
Understanding Sexual Violence: Fact Sheet
Developing Healthy Relationships
Intimate Partner Violence Prevention
Sexual Violence Prevention
Full Report oI the Prevalence, Incidence, and Consequences oI Violence Against Women (DOJ)


Prevent Sexually Transmitted Diseases (STDs)
Sexually active adolescents (10- to 19-year-olds) and young adults (20- to 24-year-olds) are at
higher risk Ior getting sexually transmitted diseases (STDs). Women bear long term eIIects,
including pelvic inIlammatory disease, tubal scarring, ectopic pregnancy, and chronic pelvic
pain.
"uick Tips
O II you are a Iemale age 26 or younger, get an HPV vaccine to help prevent cervical
cancer.
O II you are a sexually active Iemale 25 years or younger, get tested every year Ior
chlamydia and other STDs.
O II you are diagnosed with an STD, notiIy your sex partners so that they also can be tested
and receive treatment iI necessary. II your sex partner is diagnosed with an STD, it is
important Ior you to be evaluated, tested, and treated.
O The surest way to avoid transmission oI sexually transmitted diseases is to abstain Irom
sexual intercourse, or to be in a long-term mutually monogamous relationship with a
partner who has been tested and is known to be uninIected.
O Latex condoms, when used consistently and correctly, can reduce the risk oI transmission
oI some sexually transmitted diseases.
HIV/AIDS among Youth
HIV/AIDS and STDs
HPV Vaccination
Preventing HIV Transmission
Sexually Transmitted Diseases: Personal Health Questions
Help Hotlines
Below is a selected listing oI phone numbers you can call to get health and saIety inIormation.
Emergency
911
CDC Health Topics (Immunizations, STDs, and more)
800-CDC-INFO (232-4636)
Drug and Alcohol Abuse
800-662-HELP (4357)
ental Health Information Center
800-789-2647
National Domestic Violence Hotline
800-799-SAFE (7233)
National Suicide Prevention Lifeline
800-273-TALK (8255)
Rape, Abuse, and Incest National Network
800-656-HOPE (4673)