Caring for Yourself at Home 

For mild colds, sore throats, or low fevers, you can generally recover at home. Colds and the flu are caused by viruses, which means that antibiotics will not treat them. A doctor will usually recommend self-care to help manage your symptoms. 

Here are some things you can do at home to help feel better:  

• Stay home and rest. Let your instructors know you’re sick, and make a plan to catch up later. 

• Drink plenty of water, tea, or electrolyte drinks. This can help you stay hydrated and loosen mucus. 

• Take over-the-counter medicines, like Advil, Tylenol, or Robitussin to help manage symptoms.  

• Try home remedies. A steamy shower or breathing over a bowl of hot water can help clear out your sinuses. Gargling with warm salt water can also soothe your throat.  

When to Seek Medical Help 

Keep an eye on your symptoms. It’s time to contact a health care provider if:  

• You have a high fever—over 100.5 degrees for more than three days. 

• You have worsening symptoms after 5–7 days. 

• You’ve been sick for more than 10 days with your symptoms not improving. 

Keep in mind that appointments are required for medical care at UHS, and drop-ins are not accepted. The fastest way to schedule an appointment is to call UHS at 608-265-5600 (option 1). This number can also be used for medical advice, even after hours, if you aren’t sure whether to seek care. Read more on the UHS website. 

Other Tips 

The best way to stay healthy and prevent the flu this fall is to get vaccinated. Free flu vaccines are available for students and employees at campus vaccine clinics all over campus. COVID-19 vaccines are also available. View a full schedule.  

What is Thrive Online?

An extension of our Thrive Workshops, Thrive Online is an evidence-based resource hub designed to help students manage common college mental health challenges. It offers practical tools, strategies, and worksheets across three current topic guides: Test Anxiety, Procrastination, and Stress Management

When should you consider exploring Thrive Online?

Test Anxiety

Explore this guide if you feel anxious before an exam or while turning in assignments. Learn to recognize common symptoms, use proven techniques to calm your nerves, and apply quick tips you can use before, during, and after your exam.

Stress Management

Check out this guide when you’re feeling overwhelmed or stuck in “fight-or-flight” mode. It will help you identify your optimal stress zone, where stress motivates rather than drains you, and give you practical tools to stay balanced. You’ll also find simple strategies for relief, including meditation, setting digital boundaries, and improving sleep and nutrition.

Procrastination

Turn to this guide when you’re feeling unmotivated or overwhelmed by unfinished work. You’ll find practical tools such as the Eisenhower Matrix for prioritizing tasks, time-blocking strategies, realistic to-do lists, and SMART goals. The guide will also help you explore the deeper roots of procrastination and includes moments for reflection.

Looking Ahead

This resource will be adapted continuously based on the needs of the student community. Please let us know if you have feedback or are interested in other topics.

Whether you are looking to expand your knowledge, build skills, or connect to resources, University Health Services is here for you, this month and every month. Here are a few ways you can get started. 

Build Your Skills to Support Mental Health on Campus 

UHS offers online suicide prevention training through Recognize Respond, Refer for undergraduate and graduate/professional students, as well as faculty and staff through Canvas. This one-hour, self-paced training helps participants build their capacity to recognize warning signs for suicide, respond in a compassionate and helpful way, and refer someone to resources on and off campus. Whether you are a student looking to better support a friend, roommate, or classmate, or someone who teaches, mentors, or supervises students, this training is one concrete action you can take this month to contribute to a culture of support on campus.  

Learn more about trainings and resources available through Recognize, Respond, Refer.  

Find Connection Through Involvement 

Looking to get involved in supporting mental health on campus? There are many ways to connect with other students, staff and faculty working to prevent suicide and promote mental health on campus, including joining a mental health student organization, working in mental health promotion, or volunteering at a local or national organization. The Student Organization Fair, which takes place this month, is a great way to learn about student organizations working in support of mental health on campus. See the Suicide Prevention Student Involvement Opportunities webpage to learn about other ways to get involved. 

You can also explore the new Mental Health Hub in the Student Activity Center (Room 3203). The Mental Health Hub is a new space created by UHS, in partnership with several mental health-focused student organizations, which will provide a space for peer-to-peer support and programming. Keep an eye out for upcoming events, including visits by Dogs on Call each month this fall. 

Explore UHS and National Resources 

This month, and every month, UHS provides access to no-cost, confidential mental health services for UW-Madison students, including individual therapy, group counseling, and psychiatry. Same-day, next-day virtual appointments are available, as well as other services that don’t require an appointment, such as Let’s Talk drop-in sessions. 

Crisis support is also available 24/7 by phone and text. Add these important numbers to your phone contacts so you have them if you need them:  

• University Health Services has a mental health crisis line that is available 24/7, 365 days a year. Call 608-265-5600 (option 9). 

• 988 Suicide & Crisis Lifeline provides nationwide, 24/7, free and confidential support for people in distress, support and resources for people supporting a loved one in crisis. Call or text 988. 

• Crisis Text Line provides 24/7 text support from trained volunteer crisis counselors. Text HOME to 741741 to connect with a volunteer crisis counselor. 

If you’re thinking about suicide, or if you’re concerned for the wellbeing of someone you know, call the 24/7 UHS Crisis Line at 608-265-5600 (option 9), or call, text or chat with the Suicide and Crisis Lifeline at 988. 

By Dante Lucchesi, Collegiate Recovery Specialist 

A member of Badger Recovery during his time as a student at UW–Madison, Dante returned to Badger Recovery after graduation as a staff member. As a Collegiate Recovery Specialist, he supports students in recovery from substance use, disordered eating, and addictive behaviors.

About a month or two into my sobriety journey, I was at an all-men’s AA meeting with around 70 chairs, and there were a bunch of people standing. About halfway through the meeting I remember hearing something that has stuck with me. The share-out topic was “enjoying life in sobriety,” and there was an old-timer—what we call long-term, wizened members—who got up and said very loudly, “If you aren’t having fun in sobriety, you’re not doing it right.” Now, this is a rather harsh way of saying, “If things aren’t working, try something else.” Having fun and experiencing joy in sobriety is fundamental to being able to establish long-lasting recovery. This is because, quite simply, why would you want to maintain a new way of life that is less enjoyable than the one you had before? 

Unfortunately, experiencing joy can sometimes be extremely challenging in the first couple years of sobriety because the brain is undergoing tremendous change. Stopping an addictive substance or behavior is a complete shock to the system, and it can take a while for our brain chemistry to relearn how to make us feel good again. This phenomenon of being unable to feel pleasure is referred to as “anhedonia.” Your old hobbies may not feel fun anymore, or previously pleasurable activities might feel like they’ve lost their color. I bring this up not to instill fear, but to remind anyone in early sobriety that anhedonia is perfectly normal. It’s to be expected. It is not permanent. 

Now is the time to try new things. All of the hobbies that you kept in the, “I’ll get to it eventually” category should be put back on the table. Like the old-timer said, “If you’re not having fun in sobriety, you’re not doing it right.” Here are some ideas: get weirdly into doing puzzles, explore a new exercise modality that you’ve wanted to try and obsess over it, or dive into DIY opportunities like crochet, painting, woodworking, pottery, jewelry making, and knitting.  Chances are that because your brain chemistry is still all out of whack, some of these things are not going to be enjoyable, or you’re not going to be happy in the short term. That is okay. Just because some things don’t end up being fun does not mean that nothing will.  

In the last two years I have demolished sudoku books, bound some journals, made a fool of any puzzle unlucky enough to meet me, drawn stuff, captured the essence of the sea in resin artwork, learned card tricks, forgot card tricks, and read tens of books. I made friends at Badger Recovery, and with them I have won laser tag and Spikeball, lost board games and dignity, soared on trampolines, and laughed until my belly hurt.  

Nothing changes if nothing changes. The most important attribute or mindset in early recovery is not the ability to show up to everything perfectly, or drop all of your vices, or suddenly become the perfect version of yourself. The most important thing is that you continue to try. This Recovery Month, I invite you to try. If you are looking for something new to do, Badger Recovery has a full lineup of events this month. I’d love to see you there.  

Find Connection and Fun During Recovery Month 

Badger Recovery offers a welcoming, judgment-free space for students in recovery from substance use, disordered eating, and addictive behaviors to find connection, heal, and receive support. Join Badger Recovery this September for social events, peer-led recovery meetings, and individual recovery coaching.  

Here are Dante’s picks for upcoming recovery-friendly events, hosted by Badger Recovery: 

• Badger Recovery Bonfire Kick-off: Saturday, September 13 | 7–9:30 p.m. | Dejope Fire Circle (640 Elm Drive) 

• Badger Recovery Community Dinner + All Recovery Speaker Meeting: Monday, September 15 | 6:30–8 p.m. | Room 8808, 333 East Campus Mall 

• Pizza and Games with Badger Recovery: Friday, September 26 | 4–6 p.m. | Room 8808, 333 East Campus Mall 

For a full recovery meeting schedule, list of events, and more information visit the Badger Recovery webpage or connect with Badger Recovery on Instagram. 

While the situation is worrisome, measles is highly preventable with the MMR (measles, mumps, and rubella) vaccine. For context, about 94% of cases were among people who are unvaccinated or didn’t know their vaccine status. That’s why we’re encouraging you to help us stay prepared by sharing your vaccination records in MyUHS.

If a vaccine-preventable illness like measles occurred on campus, state public health laws require students to quarantine if we don’t have proof of immunity. If you’re living on campus, you could be asked to return home or find space outside the residence halls at your own expense.

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, navigate to your state’s immunization website using this portal. You may also contact your primary care provider to obtain your records.  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.

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. Complete this process two times to reflect the full measles vaccination series.  

After that, your vaccine records will be reviewed by UHS staff members. Please note: You will continue to see “Not Compliant” under Status and along with “Awaiting Review” under Details while your records are under review. This assures you that you have uploaded your records correctly. Your Status will update once the records are reviewed.

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
• On-campus customer service team
• And much more!

Fall coverage is effective from August 15, 2025, and enrollments must be received by September 14, 2025.

Click here for additional information and to enroll online.

Meet Alex.

Alex is a junior in college balancing classes, a part-time job, and leadership in a student organization. This semester, Alex has a goal: Increase attendance at the group’s weekly events.

In the past, efforts like this started strong but quickly fizzled. No one really knew what the target was, how to track success, or when to follow up. This time, Alex wants to do things differently—by using the SMART goals method to keep the plan on track.

What Are SMART Goals?

SMART stands for: Specific, Measurable, Achievable, Relevant, and Time-bound.

Each of these elements turns a vague intention into a goal you can actually achieve. This approach removes confusion, sets a clear deadline, and makes it easier to measure your progress (or adjust if things go off course).

A SMART goal formula might look like:

“My goal is to [clear, quantifiable outcome] by [specific deadline]. I’ll reach this goal by [actions you’ll take], which will help [intended result].”

Let’s use Alex’s event attendance goal to walk through each step of the framework.

S = Specific

First, you need to get clear on what exactly you’re trying to accomplish. Ask yourself:

• What do I want to achieve?
• Who’s involved?
• What steps will help me get there?

For Alex, a vague goal like “get more people to attend events” isn’t helpful. Here’s a more focused version:

Increase student organization event attendance by improving event promotion and offering giveaways.

M = Measurable

Your goal should have something you can track. Otherwise, how do you know if you’re making progress? Alex adds numbers and details to the plan:

Boost weekly attendance from an average of 20 to 40 students by advertising on Instagram, group chats, and flyers across campus. Offer a free t-shirt giveaway at events.

A = Achievable

You want your goal to be challenging, but not so much that it’s totally unrealistic. Think about time, resources, and support. Alex realizes there may not be enough volunteers to consistently table on campus or run big giveaways every week. So, they adjust the plan:

Increase weekly attendance from 20 to 40 students by promoting events on Instagram, student org group chats, and by posting flyers in 3 major campus buildings. Offer a t-shirt giveaway at two key events only.

R = Relevant

Does this goal align with what matters to you or your group? Does it support a bigger mission? Alex’s org wants to grow their presence on campus, and more attendees at events would help with recruitment, leadership development, and recognition.

Boost weekly attendance from 20 to 40 students using Instagram, group chats, and strategic flyer placement. Offering giveaways at two events will create interest. More attendees support the org’s mission of growing leadership and community involvement.

T = Time-bound

Without a deadline, goals can drag on forever. A time-bound goal keeps you focused and accountable. Alex picks a timeframe:

Increase weekly event attendance from 20 to 40 students by the end of this semester. Promotion will begin during Week 3 and include Instagram posts twice a week, flyers posted by Week 4, and giveaways at the events during Weeks 6 and 10.

Final SMART Goal:

Increase weekly attendance at student org events from 20 to 40 students by the end of the semester. I’ll do this by promoting on Instagram twice a week, posting flyers in three major buildings by Week 4, and offering t-shirt giveaways during Weeks 6 and 10. This supports our goal of growing student involvement and campus visibility.

Why This Matters

Whether you’re organizing an event, setting a study goal, or preparing for post-grad plans, SMART goals help you stay focused and realistic without losing motivation. Once you get the hang of it, you can apply this framework to anything: school, internships, personal habits, or career planning.

Your thoughts influence how you feel and behave. Positive affirmations help challenge those negative thoughts by replacing them with empowering ones. With regular practice, they can help shift your inner dialogue in a more supportive direction. Tailoring positive affirmations to yourself makes them even more meaningful and effective.

Step 1: Identify your negative thoughts

It’s normal to have a wide range of thoughts come up, including some that are positive and negative. Begin by noticing the kinds of thoughts that bring your down or hold you back. What do you say to yourself when you’re feeling stressed, anxious, or discouraged?

Example:

• “I’m not smart enough to do this”
• “I always mess things up”
• “I’ll never get through this”

Step 2: Reframe negative thoughts into constructive affirmations.

Take the negative thought and reframe it into something constructive. Affirmations should focus on what you want to believe or working toward. It’s important to begin each affirmation with “I” or “I am” as it clearly reflects who you are or who you want to be.

Tip:

• Steer clear of negative wording. Instead of saying “I am not disorganized” say: “I keep my space and schedule organized to stay focused”.
• Use present tense and avoid future phrasing. Instead of saying “I will be smart enough one day” say: “I am capable of learning and growing every day”.

Step 3: Keep it short and specific

Affirmations should be clear, simple, and easy to remember. Try to keep them one sentence with 5-12 words maximum.

Step 4: Be creative with your word choice

Use words that feel natural and authentic to who you are. Your affirmation should sound like something you would say. Don’t be afraid of using a thesaurus to strengthen your statements. Create statements that make you feel empowered. Saying “I am remarkable and cherished” may feel more empowering for you compared to “I am worthy”.

Step 5: Practice regularly

Affirmations are most effective when we say them aloud to ourselves. Make them part of your daily routine by repeating your affirmations in front of a mirror, while journaling, or even as a reminder on your phone. You can also write them down on sticky notes and post them in places that you see often such as your fridge, door, or in your car. Repetition helps reinforce the belief.

Say your affirmations:

• First thing in the morning
• Before a big event or test
• When you feel anxious or discouraged

If you feel awkward saying them aloud, begin by writing them down in a journal. Write out each affirmation several times. As you continue to journal, take note of whether your handwriting or style changes over time. This can be a good indication that your brain is processing and integrating your statements.

 Your inner voice matters.

By intentionally creating and practicing affirmations, you can train your brain to be more supportive and encouraging of yourself.

Affirmations to use during exams

• “I am prepared and capable of succeeding”
• “I trust myself to recall what I have studied”
• “I have worked hard”
• “I am doing by best and I am proud of what I have accomplished”
• “I take care of myself, and I allow myself to take breaks”
• “I am calm and focused”

The accreditation process is marked by an on-site evaluation over the course of two days that includes a review of records and meetings with providers, staff, and students to determine whether UHS meets more than 150 standards established by AAAHC. Ahead of the on-site evaluation, UHS staff from across the organization work to review policies and procedures, assess quality improvement projects, and ensure rigorous health, safety, and education standards are met. 

After clinical observations and interviews with staff, one accreditor commented that the UHS clinic was well organized and neat. Further, UHS received positive feedback that our staff are really “sharp,” which the accreditor noted as a reflection of good leadership and coaching. 

“Reaccreditation is a rigorous process,” said UHS Executive Director Jake Baggott. “Our team works hard to prepare for the evaluation, and I’m immensely proud of our organization’s commitment to excellence in care.” 

One accreditor shared the parting words that they would feel comfortable having their child come to UHS to seek care. This heartfelt feedback, alongside a successful reaccreditation process, affirms our collective efforts to promote, protect, and improve student health and wellbeing. 

The 2025 accreditation process was led by Luke Thompson, Associate Director of Health Information Management and Privacy. UHS will next participate in reaccreditation in 2028. 

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.