College, for many, is a period of transformation that extends far beyond the classroom. It is a time marked by intense academic pressure, but also by identity exploration, emotional growth, and mental health challenges. We asked several graduating seniors to reflect on those experiences and share their advice.

Know when to take a break

“I was struggling with severe anxiety and OCD during my freshman year which made it hard to build friendships and do well in classes,” said one student. “I made it through with the help of UHS resources and then once my first semester was over I made a very difficult decision to take the spring semester off.”

The student, who asked to remain anonymous, shared that their decision to take time off was heartbreaking, but ultimately crucial. “It was a lot of work and continues to be work to keep up my mental wellness but any sacrifice was worth it to get to experience my time at UW to the fullest.”

When asked what advice they would give first-year students, they said, “Whatever is going on, it’s okay. If your freshman year isn’t meeting expectations, or is hard and things aren’t going like you wanted, that is okay. We have four years at UW. Take your time and do what will benefit you in the long run.”

Redefine success on your terms

Another student, who also took a gap year to focus on mental health, emphasized the importance of redefining success on personal terms.“Minimize the amount of expectations that you consider, whether they are placed on you by others or yourself,” the student said. “Practice being open to all the experiences that are presented to you. Create your own college experience that aligns with your values, not the college experience that you think others think you should have or would enjoy.”

While college often begins with the pressure to follow a traditional path, many students discover that true growth comes from taking unexpected turns. Choosing to prioritize mental health, even when it means stepping off the expected track, takes courage. As graduation approaches, these stories serve as a powerful reminder that success isn’t defined solely by academic achievements — but also by the strength it takes to get there.

Celebrate your success

Thanks to a generous gift from the Senior Class Office, UHS Mental Health Services is hosting a senior class event series to help students gain practical post-grad skills and celebrate their success. Learn more about the event series and RSVP.

• Real Talk: Navigating Life Post-Graduation | Tuesday, April 29 from 4 – 6 PM at Memorial Union, see TITU
• Toast to the Tassels: Celebrating Current and Future Friendships | Wednesday, April 30 from 4 – 6 PM at Wolf Teaching Kitchen, Bakke
• Caps & Conversations | Thursday, May 1 from 4 – 6 PM at Wheelhouse Studios.

Here are a few ways you can contribute to a safer, more inclusive environment on campus. 

Disrupt the narrative that binge drinking is the norm at UW–Madison.  

• Why this is important: Numbers of students who don’t drink are increasing with every incoming class—66% of incoming students reported being nondrinkers in our most recent data (AlcoholEdu 2024). Because drinking rates vary substantially by identity, beliefs and practices that normalize high-risk alcohol use can alienate students who most need to be included. 

• What you can do:  

• • Consider your language. Phrases like “Work hard, play hard” can unintentionally reinforce harmful narratives about alcohol and alcohol culture at UW–Madison.  

• • Set positive norms. Treating alcohol use as a rite of passage for college students normalizes alcohol use that may be illegal, unsafe, and harmful to our community. 

Center the experiences and wellbeing of nondrinkers and students in recovery. 

• Why this is important: Sometimes, it might feel to students like everyone on campus drinks, but with increasing numbers of non-drinkers on our campus, high-risk drinking is not the norm. It’s important to ensure messaging is inclusive of these students and amplifies healthy behaviors instead of only focusing on those choosing to drink at high risk.  

• What you can do:  

• • Promote and plan alcohol-free spaces, events, programs, and activities, especially during high-risk times of year, so students know there are ways to find community on campus that do not involve alcohol.  

• • Learn about resources that center nondrinkers and students in recovery, such as Badger Recovery. Consider signing up for the Badger Recovery listserv for updates, events, and strategies.

Rethink the campus events you host.  

• Why this is important: From our data, we know that non-drinkers and students in recovery experience some of the lowest levels of belonging of campus (Color of Drinking 2023). At events with alcohol or during times of year when high-risk drinking is more visible and more prevalent, these students can feel further isolated and unsupported. 

• What you can do:  

• • Plan substance-free events. As you are planning for the end of the semester and the next academic year, consider sponsoring an on-campus event, or providing space for students who choose not to attend high-risk drinking events. Food, music, and recreation activities can build community among students who may feel less of a sense of belonging during these times. 

• • Take inventory. Think about the events your class, department, or organization hosts. Do many of them involve alcohol or take place in settings where alcohol is present?  Do they need to? Consider who is excluded when socializing with alcohol is the norm. 

If you are looking for more ideas about how to apply these practices to your organization or department, UHS Prevention offers consultative support, including sharing data and best practices, connecting you to resources, and helping you think through actions you can take to support student wellbeing. 

Campus Resources  

• University Health Services provides medical and mental health support for substance misuse, group therapy for students looking to use substances more wisely. 

• Badger Recovery is UW–Madison’s collegiate recovery program, which connects and supports students in or considering recovery from substance misuse, eating concerns, and other addictive behaviors to help them maintain their recovery, achieve their academic goals, and find belonging on campus. 

• Office of Student Assistance and Support provides options for reporting personal, academic, and health concerns for students. 

• Amnesty Through Responsible Action aims to reduce the reasons why a student wouldn’t seek help in a medical or mental health emergency by ensuring no University disciplinary action for students who do the right thing and call for help—even if alcohol and/or drugs are involved.  

Responsible medication storage and disposal helps keep our campus community safe by preventing misuse, overdose, and other harm. It also helps us protect the environment. Improperly disposing of medications, such as by flushing them down the toilet or placing them in general trash collection, can contaminate soil and groundwater, which can poison people, pets, and wildlife.   

Here’s how you can do your part to protect our community and the environment during Earth Week—and year-round.  

Safe disposal options 

At this time of the year, many people are taking on spring cleaning projects, and many students are preparing to move out of residence halls and apartments. This means it’s especially important to be aware of safe disposal options available on campus and in the Madison community.  

There are several options available for safe medication disposal:  

• Medication Drop Boxes: Throughout the year, the University of Wisconsin Police Department offers a medication drop box that’s available 24 hours a day, 7 days a week at 1429 Monroe St. Local pharmacies, and many fire stations, municipal buildings, and hospitals offer medication drop boxes for safe disposal. The Drug Enforcement Agency (DEA) also offers an online tool for finding a designated collection site near you.   

• Medication Take-back Events: The DEA, University Health Services, and local public health agencies offer medication take-back events throughout the year.   

• Safe At-Home Disposal: You can also use a drug deactivation bag, such as a Deterra bag, to safely dissolve and dispose of medication at home. 

Learn more about safe medication storage and disposal.  

Upcoming medication take-back events 

To provide an opportunity to dispose of unused, unwanted, and expired medications, University Health Services, in partnership with UWPD, is hosting two medication take-back events this April. Mark your calendar!  

• Dejope Hall: April 23 from 11am–2pm. View event details. 

• Gordon Dining & Event Center: April 24 from 4–6pm. View event details. 

These events are open to all UW–Madison students, faculty, staff, and visitors and are hosted as part of Earth Fest.  

You can dispose of most prescription and over-the-counter medications (like vitamins, cold medicine, and Tylenol) at a medication take-back event. These events also provide an opportunity to connect with campus and community resources related to harm reduction, overdose prevention, and sustainability. Pick up a medication lockbox, receive a 5-minute Narcan demo, and take home a drug deactivation bag. 

Thank you for doing your part to keep our campus community—and the environment—safe.  

Connect & Reflect 

This April, UHS Survivor Services and Violence Prevention will host ”Connect & Reflect”—a space for student survivors and allies to reclaim campus, build community, and break the stigma around survivorship. Preview upcoming Connect & Reflect events below and visit the webpage for more information.  

CONNECT 

Coffee & Consent | April 30th from 10 PM – 2 PM on East Campus Mall 

Stop by for a cup of coffee and learn about campus, student-led, and community resources available to survivors. 

Day of Connection | April 30th from 2 PM – 7 PM on the 4th floor of the Student Activity Center  

Connect with other student survivors through assorted art and crafts, movement, and violence prevention activities. View the full schedule.  

REFLECT  

Art & History Gallery | April 1st – 30th open daily from 10 AM – 8 PM on the 4th floor of the Student Activity Center 

View the past 50 years of campus sexual assault activism alongside art by student survivors in person and online.  

Closing Reception | April 30th from 4 PM – 5:30 PM on the 4th floor of the Student Activity Center 

Gather for refreshments and conversation with UHS and campus partners working on sexual violence research, prevention, and response. The reception will include brief remarks by Associate Director of Title IX Coordinator, Lauren Hasselbacher, and acknowledgement of this year’s student artists. 

Other ways you can get involved to support violence prevention on campus  

Join a student organization:  

• PAVE is dedicated to preventing sexual assault, dating violence, and stalking through education and activism.  

• Sex Out Loud promotes healthy sexuality through sex-positive education and activism.  

• EmBark unites survivors of sexual assault and dating violence with the shelter animal of their choice.  

Build skills to prevent violence before it occurs: 

• GetWIse@Home offers four online violence prevention programs to choose from, including DatingWIse (healthy relationships and dating violence), SexWIse (healthy sex and sexual violence), ListenWIse (trauma and survivor support), and ActWIse (recognizing violence and bystander intervention).  

• “Find Your Role” is an interactive, 10-question personality-style quiz designed to help you explore what types of stepping in may feel safest and most comfortable to you by discovering how you are already practicing different types of intervention in your everyday life. At the end of the quiz, you will receive personal, actionable feedback that matches your “role” in stepping in to prevent harm.

Attend other events and programs for Sexual Assault Awareness Month:

• Keep an eye out for other events throughout the month hosted by student organizations and campus partners, including rallies, mindfulness sessions, and self-defense classes (all hosted by the RCC)

Year-Round Support for Student Survivors at UHS 

UHS Survivor Services supports you in whatever ways feel most helpful for you, including providing emotional care, reviewing your options, and affirming your decisions. If you’re unsure how to label your experience or what support you need, our Survivor Services team is here to listen, provide resources, and help you explore your options, including referrals, accommodations, and reporting. 

To connect with an advocate, email survivorservices@uhs.wisc.edu, call 608-265-5600 (option 3), or schedule online via MyUHS. 

While this is worrisome, measles is highly preventable with the MMR (measles, mumps, and rubella) vaccine. For context, among the over 200 cases, about 94% of them were among people who are unvaccinated. With spring break just around the corner, it’s important to prepare for any upcoming travel and take the proper steps to protect your health and the health of others. 

Check your vaccination status 

Many students received a series of 2 MMR vaccines when they were kids. The MMR vaccine is a common requirement for public schools because of the serious health effects of measles and how contagious it is. For every one person who gets measles, up to 18 unvaccinated people will become infected – That makes measles about 9 times more infectious than COVID-19. The MMR vaccine is highly effective in preventing measles and is our most important tool to prevent infection and further spread of the disease. 

If you are from Wisconsin, you can check the Wisconsin Immunization Registry. If you are from another U.S. state, visit the CDC website for ways to locate your vaccination records. Your home health care provider or a parent can also help you locate your vaccination records to check for the MMR vaccine (which is a 2-dose series). 

If you haven’t received 2-doses of the MMR vaccine, you are highly recommended to get vaccinated. UHS provides MMR vaccines for a cost. Vaccines are also available at local Madison pharmacies. 

Upload your record to MyUHS 

Once you check your MMR vaccine status, please let UHS know by uploading your records to MyUHS. This is important because it helps our campus stay prepared as we continue to monitor infectious disease activity. In the event of an outbreak, we can then quickly identify students who are unvaccinated and at high risk for measles. Since measles is so infectious, in the event of an outbreak, any exposed students without documented proof of 2 doses of MMR vaccine would have to quarantine to prevent further spread.  

1. Login to MyUHS 
2. Once logged in, go to Medical Clearances. Click Update next to Immunization Record. Upload a file that includes your records along with your full name and date of birth. 
3. Next, click Update next to Measles. Add Immunization under Vaccine History entering the Date and Immunization. 

After that, your vaccine records will be reviewed by UHS staff members. Thank you for doing your part to keep yourself, and campus, healthy. 

The University of Wisconsin–Madison provides free access to Narcan, a brand of naloxone nasal spray, to UW–Madison students, faculty and staff, and visitors. This lifesaving medicine can rapidly reverse an opioid overdose and is now available at 35 campus locations.  

UW–Madison participates in Wisconsin Voices for Recovery‘s Nalox-ZONE Program, which provides free access to naloxone. The university has continued to expand access to Narcan through wall-mounted boxes in campus buildings. In 2022, Narcan was made available in university Housing, with additional access points on campus added in 2023. In March 2025, 10 more Narcan boxes were installed in university buildings, including Memorial Library, Fluno Center, and the Arboretum. 

The boxes contain Narcan nasal spray, a breathing mask, and instructions on how to administer Narcan. If a bystander witnesses a person experiencing an overdose, they should call 911 immediately and administer naloxone while emergency responders are on their way. 

This semester, fentanyl test strips were also added to the Health Vending Machine in the Student Activity Center on the 3rd floor of 333 East Campus Mall. The test strips are available to students free of charge, and students can take as many as they need.  

Saving lives on campus 

Providing access to harm reduction resources like Narcan and fentanyl test strips on campus is part of UW–Madison’s campus-wide efforts to support student wellbeing and create a safer campus community. These resources are provided in response to the rise in overdose deaths in recent years, with many of these deaths attributed to synthetic opioids like fentanyl. 

Many overdoses occur in people who do not realize they have taken fentanyl, since it is often found mixed with other drugs, including cannabis, cocaine, and counterfeit pills. In addition to providing education on overdose awareness, equipping the campus community with Narcan and fentanyl test strips helps reduce the risk of overdose and save lives.  

Since its start in 2022, the Narcan program has seen significant success, with over 70 Narcan kits removed in the first two years of the program. Student knowledge of overdose awareness and Narcan administration has steadily increased based on surveys included in first-year required education programs. The program has also saved lives. UHS has received at least two reports that Narcan has been administered on campus, most recently by a student employee at the Wisconsin Union.  

Creating a safer campus community 

Here are four actions members of our campus community can take to prevent overdose on campus:  

• Know the signs of an opioid overdose. A person experiencing an opioid overdose is often unresponsive and cannot be woken up. They may also have pinpoint pupils, blue fingernails, a limp body, and erratic or shallow breathing.  

• Locate your nearest Narcan box. View the campus map of Narcan locations, and find which of the 35 boxes is most accessible to you.  

• Carry Narcan, or keep it in your home or office. Narcan is recommended for proactive carrying by those who may be at risk of overdose or know someone at risk of overdose. Campus community members who do not live on campus, or those who work or study in buildings without access, may take Narcan from a campus box in another building. 

• Have a harm reduction plan. If you or someone you know is at risk of overdose, reduce your risk of overdose by testing substances before use, carrying Narcan, and never using alone.  

Harm reduction and recovery resources 

In addition to these programs aimed at reducing drug-related harm, UHS provides medical and mental health care services, as well as recovery support through Badger Recovery.

For more information, including a list of frequently asked questions about Narcan and fentanyl test strips, visit the UHS harm reduction resources webpage. 

Common Symptoms

Seasonal Affective Disorder can present itself in many ways. Some common SAD symptoms are: 

• Low energy and fatigue
• Decreased interest in activities 
• Sadness
• Isolation and withdrawal
• Changes in appetite
• Sleep disruption

A student with SAD may find that the impact on energy levels and sleep disrupts focus and memory, making it harder to attend classes and perform well, especially during demanding times in the semester. Additionally, the lack of structure that comes with college life and living independently can reduce motivation, making it more difficult to stay on top of attendance and assignments. 

How to Combat Seasonal Affective Disorder

The good news? You’re not powerless against the winter blues! Here are some ways to help boost your energy and mood during these dark winter days:

• Keep a regular sleep schedule—even on weekends.
• Move your body daily, whether it’s yoga, a walk outside, or hitting the gym.
• Eat nourishing, balanced meals to fuel your body and mind.
• Avoid excessive caffeine, alcohol, or other substances that can impact mood.
• Stay socially engaged– make weekly plans to spend time with others
• Spend time outdoors whenever you can—yes, even if it’s freezing!
• Open your blinds to let in natural light.
• Happy lights are available for checkout from Madison Public Library– Consult with a medical provider before using

UHS is here to help

• Group Counseling offers several support groups with focus on identity, ADHD, anxiety, substance use, and more. To schedule a pre-group orientation please call 608-265-5600 (option 2) or visit MyUHS.
• Uwill is a flexible, no-cost, virtual counseling option for students
• Togetherall is an online, anonymous peer-support tool available for free to students
• Connecting Badgers is the UHS Mental Health Services educational podcast that helps listeners improve their mental health literacy so they can recognize, manage, and prevent mental health concerns. 

Get involved on campus

• Celebrate Black History Month with the Multicultural Student Center
• Celebrate MENA Heritage Month with the Multicultural Student Center
• Active Badger Day | March 6
• Attend a late night event with Wisconsin Late Night
• Attend a weekday event with Wisconsin Weekdays

 

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Everyone! Unfortunately, unexpected accidents and illnesses do occur and students without comprehensive insurance are more likely to drop out of school for financial or health-related reasons.

What about University Health Services?

All enrolled students are eligible for the medical and counseling care available at University Health Services (UHS), but UHS is not a substitute for health insurance. UHS is not open evenings and weekends and does not provide emergency care, hospitalization, or specialty care for complex problems.

I already have health insurance. How can I tell if it is good enough?

Even if you already have health insurance, you need to be aware of the following:

• Employer plans often limit coverage to emergency room care while you are out of the plan area, and you may have to take time off school to return to your hometown for treatment.
• Even in their home area, some plans have increasingly narrow provider networks. As a result it can be difficult for enrollees to access key services such as mental health.
• Many plans require enrollees to pay a large portion of their medical costs. High deductibles, copayments, and coinsurance can make enrollees reluctant, or unable to seek medical attention when they need it.

Five reasons to choose the UW-Madison Student Health Insurance Plan

1. SHIP is designed specifically for UW–Madison students.
2. UHS provides primary and preventive care on campus, keeping costs as low as possible.
3. SHIP travels with you. SHIP members are protected by nationwide networks of hospitals, clinics, and specialized medical services.
4. SHIP has low member cost-sharing, with network deductibles starting from $300.
5. Value. Meeting the needs of our students is our motivation—not profit.

Other SHIP benefits include:

• Preventive care including an annual eye exam
• Prescription drug bene­fit (including specialty meds)
• Available coverage for spouse, domestic partner, and children
• Worldwide assistance

Here’s what you need to know to prevent from getting sick, recover if you are sick, and when to call UHS. 

Avoid Getting Sick 

• Get your flu vaccine. This is one of the best ways to prevent getting sick. You can get your vaccine at pharmacies throughout the community. Visit vaccines.gov to find a location near you. 

• Wash your hands often. Use with soap and warm water, washing for at least 20 seconds after using the bathroom and before handling food.  

• Avoid close contact with people who are sick. Try to keep your distance from those who are sick, like roommates and classmates. 

• Get fresh air. Better air circulation can reduce your risk of exposure to viruses. Crack a window on warmer days or get outside for a walk. 

Recover When You’re Sick 

• Stay home if you have a fever and for 24 hours after your fever resolves. 

• Wear a mask around others if you are coughing. 

• Get extra rest to allow your body to recover. 

For a cough or sore throat… 

• Drink hot tea with honey 

• Use cough drops 

• Gargle warm salt water 

• Take Acetaminophen (Tylenol) or Ibuprofen (Advil) to alleviate discomfort 

For a stuffy nose… 

• Take steamy shower or use a humidifier 

• Take pseudoephedrine (Sudafed) to reduce congestion 

• Use a saline nasal spray or rinse (neti pot) 

When to Call UHS 

Calling UHS directly helps you get the right care at the right time. In addition to helping you schedule an appointment, our staff can give you advice on how to care for yourself. If you’re experiencing any of the following symptoms, give us a call at 608-265-5600. 

• Fever higher than 101 degrees Fahrenheit or 38.3 degrees Celsius  

• Cough that is painful, getting worse, or lasts longer than 2 weeks 

• Sore throat lasting longer than 3 days or making it difficult to swallow 

During the event, students made art through crafts and interactive activities. Their creations, which ranged from colorful drawings to inspiring messages, will be hung in the Mental Health Services (7^th floor) waiting area on the to brighten the space and create a welcoming atmosphere for those seeking mental health support.

In addition to contributing artwork, attendees also explored UHS services by connecting with providers in Primary Care, Sexual Health, Mental Health, Nutrition, Psychiatry, and Survivor Services. Snacks were savored, games were played, and mindfulness workshops took place. Bucky Badger made an appearance, adding extra fun to the evening.

The event not only highlighted the importance of student wellbeing but also gave participants a chance to leave a lasting impact on UHS spaces. The artwork will serve as a reminder of the creative and supportive environment that UHS strives to foster for all students.

If you missed the event, make sure to stay up to date with UHS on our event calendar!