Wellness

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Wellness

We provide workshops for OSU students.

Consistent with our mission, our team provides outreach programs on a variety of college health issues. Many of our programs are targeted at the most common concerns and interests facing college students.

Workshops

Our outreach programs are designed to heighten awareness, increase knowledge and direct students to appropriate resources. Our workshops cover many aspects of health, and are available upon request to:

  • University residence halls
  • Classrooms
  • Clubs/organizations
  • The Greek community

We also facilitates annual events (such as World AIDS Day), collaborate with other OSU departments and community agencies, and offer health coaching.

To access our services or resources, call 541-737-2775 or drop by the office, Room 337, Plageman Student Health Center, or click any of the above links.

Wellness Coaching

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Wellness Coaching

What is wellness coaching?

Wellness coaching is a free service for OSU students that offers support for navigating transitions and overcoming challenges that you may be facing.

Our coaches are here to empower you and help you...

  • Focus on your strengths and values.
  • Work towards personal goals that are meaningful to you.
  • Identify different resources that can help you get where you want to go.
  • Build on what's working in your life rather than getting stuck on what's not.
  • Take steps toward becoming the person you want to be.

Wellness Coach Bio:

Danielle Caldwell

Schedule an Appointment with Danielle

 

Pronouns: (She, Her, Hers)

Role at OSU: Wellness Education Coordinator, Recreational Sports  

Top VIA Strengths: Appreciation of Beauty & Excellence, Gratitude, Spirituality, Love

Danielle is an Oregonian and probably always will be! Although she spent some time living and going to school in Arizona where she earned a degree in Public Health from Northern Arizona University.

While in Arizona she worked for many years promoting physical activity and healthy eating with families and communities. A longing for the landscapes of the pacific northwest and a chance to pursue more education brought her back to Oregon, where she accepted a position at Recreational Sports.

Here at OSU Danielle’s goal is to help students discover the joy of daily physical activity and other well-being practices that lead to healthier minds and bodies.  Danielle believes coaching can provide a helpful space to be intentional about growth, explore goals and discover potential.

 

Wellness Coach Bio:

Fred Tedeschi

Schedule an Appointment with Fred

 

Pronouns: (He, Him, His)

Role at OSU: Director of Athletic Training Services, 4th year

Top VIA Strengths: Gratitude, Kindness, Judgment

Originally from Calistoga, CA, Fred has had a lengthy career as an athletic trainer.  He has worked at the San Francisco Forty Niners, Vanderbilt University, University of California-Berkeley, and the Chicago Bulls prior to coming to Oregon State.

Fred was drawn to Wellness Coaching for its strengths-based focus, positive encouragement and the ability to allow students to visualize and create the future they want.

He looks forward to partnering with students in their journey in creating the future they aspire to. An avid golfer, Fred resides in Corvallis with his wife, Toni and has two children Kelly and Matthew.

What can I expect from wellness coaching?

 

The process of coaching will encourage you to...

  • Become more self-aware and self-accepting
  • Identify and achieve meaningful personal, professional, and academic goals
  • Try new things that bring you greater happiness, well-being, and success
  • Consider what brings you a sense of satisfaction, purpose, and meaning
  • Increase your agency and self-efficacy

 

 

Students who use coaching often focus on...

  • More effectively managing stress, emotions, money, or time
  • Relationships of all kinds
  • Identifying what matters most to you and building a life around those values
  • Making changes to or time for your physical well-being 
  • Academic goals and how to best achieve them
  • Maximizing the strengths that you already possess within you
How do I schedule a coaching session?

You can make an appointment online. Meetings are located at SHS @ Dixon and your coach will work with you for as long as you choose to use the service.

Wellness coaching is currently available only to OSU students.

What happens when I schedule a session?

Once you select a day and time that works for you, you will receive an confirmation e-mail with links to two online surveys:

  • A form that asks for some basic information before your first session
  • A strengths assessment to complete before your appointment.

Sign Up for Wellness Coaching

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Sign Up for Wellness Coaching

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Use the calendar below to schedule your wellness coaching appointment.

Coaching sessions are available for scheduling up to 24 hours in advance of the meeting time.

Using the calendar below, you can see the next two weeks of availability for wellness coaching (use the right arrow to view the next week as needed). Please find a day and time that works well for you and select "Schedule this appointment" and then complete and submit the pop-up form.

After you schedule your session, you will receive a confirmation email with two links to surveys that we ask you to complete prior to your first session, along with directions for how to get to your meeting location (SHS@Dixon).

If you are having difficulties with the online scheduling, or need accommodations related to a disability, please call 541-737-3529.

 

Nutrition

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Nutrition

Talk to our registered dietitians.

Student Health Services offers unlimited one-on-one nutrition counseling to students at no charge, provided by our registered dietitians.

These services focus on nutrition and physical activity assessment, and self-guided goal setting. The dietitian will not ask you to make changes you do not seek yourself, but rather help organize your goals into small, measurable, attainable objectives.

The registered dietitian can give you guidance with:
  • General nutrition questions
  • Eating on campus
  • Improving current eating habits
  • Eating on a budget
  • Grocery shopping and food planning
  • Medical concerns (diabetes, heart health, etc.)
  • Food allergies and intolerances
  • Vegetarian/vegan nutrition
  • Cooking skills
  • Emotional eating
  • Disordered eating
  • Sports and fitness nutrition

COMMON QUESTIONS:

To make an appointment, call 541-737-9355 or schedule via the patient portal.

Nutrition appointments are available via telehealth or at the Health Center (850 SW 26th St.). Appointments are available only to students, confidential and approximately 50 minutes.

There is no charge, though a few will be charged to your account if you fail to show up to a scheduled appointment. Appointments are unlimited in order to best assist you with your goals.

 

Preparing for your first appointment

Begin to think about your normal diet, and consider strengths and weaknesses along with specific goals you would like to discuss with the dietitian.

Other services

The dietitians are also available to provide nutrition education on a variety of nutrition-related topics to on-campus groups.

 
Appointment locations

Nutrition appointments are available via telehealth or in the new Health Center. 

 
Contact us:
  • For appointments: schedule at 541-737-9355 or via the patient portal
  • Confidential fax: 541-737-9665

What is a Registered Dietitian Nutritionist?

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What is a Registered Dietitian Nutritionist?

A registered dietitian nutritionist (RDN) is a food and nutrition expert who has:
  • Completed a Bachelor’s degree at an accredited college or university (some RDNs also have post-graduate degrees)
  • Completed an accredited supervised practice program
  • Passed a national examination administered by the Commission on Dietetic Registration
  • Completed continuing professional educational requirements to maintain registration

Because of the education required to become a Registered Dietitian Nutritionist, RDNs are health professionals who are best equipped to help you meet your food and nutrition goals.

Recipes

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Recipes

Food Hero

Dozens of recipes organized in alphabetical order or by category. Also has a tips and tricks educational section.

Budget Bytes

Features recipes organized by course, type of protein, cuisine. Also prices out each recipe per serving for those that are budget conscious.

USDA Recipe Finder

Features a recipe finder to search by course, food group, cooking method or cuisine.

Ready Set Eat

Features a recipe finder, featured daily recipe, good for you section, coupons and special offers section.

Mayo Clinic Recipes

Browse recipes by main ingredient, course, meal, preparation method, yield.

Eating Well

Features free newsletters, healthy cooking basics, healthy ingredients swaps in recipes, numerous healthy recipes for all occasions, tips for healthier cooking.

Cooking Light

Features the healthy traveler, tips for healthy eating at different types of restaurants, top-rated recipe section, entertaining section, cooking 101 section, eating smart section with a recipe makeover component, healthy living, and community section.

All Recipes

Recipe of the day feature! Search recipes by type of dish, ingredient, holiday, special dietary need or download free recipe application to your smart phone.

Sexual Health

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Sexual Health

What is sexual health?

The World Health Organization (WHO) defines sexual health as "the state of physical, emotional, mental and social well-being related to sexuality; it is not merely the absence of disease, dysfunction and infirmity. Sexual health requires a positive, respectful approach to sexuality and sexual relationships, as well as the possibility of having pleasurable and safe sexual experiences, free of coercion, discrimination and violence. For sexual health to be attained and maintained, the sexual rights of all persons must be respected, protected and fulfilled."

For questions about the Safer Sex Spots and other sexual health resources, please contact:

Amanda Stevens, MPH
Sexual Health Coordinator
email: safersex@oregonstate.edu

 

Dam Delivery ships free kits of safer sex supplies to students anywhere in the United States. Customize your kits by choosing from our variety of barriers and lubricants. Orders ship every Wednesday. For all available products, details on supplies and shipments, and to order your kits, click here.

Have a general question about sexual health?

Submit your questions about sexual health here. Then, check the Barometer weekly to see if our sexual health team has chosen your question to answer.

Submit question here

 

 

"Give A Dam With CAPE" Podcast

Join our hosts each week for conversations and interviews on topics related to CAPE’s mission.

Listen to the Podcast

 

 

Sexual Health Question/Answer Video Series

Watch Barrier Method QA Video

Watch Contraception QA Video

Safer Sex Spots: Products

Don't want to break the bank on barrier methods? Curious what condoms and other barriers are available on campus? You can find the following products at Safer Sex Spots throughout campus:

  • Condoms:
    • external lubricated
    • non-lubricated
    • larger
    • non-latex
    • ribbed & flavored
  • Receptive condoms
  • Dental dams
  • Flavored and unflavored lubricant

Safer Sex Spots: Locations

 

Barrier Methods

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Barrier Methods

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Barrier methods of contraception offer different levels of protection. Some protect only against unwanted pregnancy; others protect only against sexually transmitted infections (STIs); and some protect against both STIs and pregnancy.

How to use a condom made for the penis

The condom is rolled over the erect or hardened penis. 

  1. Condoms should not be used with oil-based lubricants such as petroleum jelly, Vaseline, or mineral and vegetable oil. Such lubricants damage the condom.
  2. Check the expiration date and make sure the package is still airtight. Open carefully.
  3. Make sure the rim of the rolled up condom is facing outward and place it on the head of the penis/object.
  4. Pinch the tip to leave room for ejaculate.
  5. Roll condom to base of penis/object.
  6. Enjoy the action. When finished, hold base of condom while pulling out.
  7. Remove condom and throw in trash (do not flush).

Remember, practice is important to ensure proper use!

How to use a condom made for the vagina 

Remove the condom from its package and rub the outside of the pouch together to be sure the lubrication is evenly spread within it. Be sure that the inner (smaller) ring is at the bottom (closed) end of the pouch, and then hold the pouch with the open (larger) end hanging down.

Squeeze the inner ring with the thumb and middle finger, and then insert it and the pouch into the vaginal opening. With the index finger, push the inner ring and pouch all the way up into the vagina against the cervix

The penis should be guided into the condom in order to ensure that it does not slip into the vagina outside of the condom. After intercourse squeeze and twist the outer ring gently and then pull the condom out keeping the semen inside. Then simply discard as you would a male condom.

Remember, practice is important to ensure proper use! Learn more about condoms made for the vagina (PDF).

Other barrier methods

Hormonal Methods

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Hormonal Methods

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Hormonal methods of contraception protect against unwanted pregnancy, but not sexually transmitted infections (STIs). Here is information on each form of hormonal contraception.

The pill (Oral contraceptives; birth control pills)

  • Combined effects of synthetic hormones called estrogen and progestin.
  • Estrogen decreases production of the hormone that helps develop the ova within the ovaries.
  • Progestin prevents the proper growth of the uterine lining and thickens the cervical mucus forming a barrier against sperm.
  • Pills can be progestin only or a combination of estrogen and progestin.

The shot (Depo-provera)

  • Injectable progesterone that lasts for three months and prevents ovulation.

The patch (Ortho evera)

  • Worn for a week at a time for three weeks, then no patch for three weeks.
  • Can be worn on the buttocks, abdomen, upper torso or upper arm.

The ring (NuvaRing)

  • Inserted into the vagina and left in place for three weeks.

Emergency contraception

  • Combination progestin and estrogen or just progestin; but it’s concentrated enough to interrupt a women’s normal hormonal patterns and prevent pregnancy after unprotected intercourse has already occurred.
  • Works better if taken right away, but can be taken for up to five days after unprotected sex.
  • Progestin only pill (Plan B) reduces risk of pregnancy by 89 percent.
  • Combined pills reduce the chances by 75 percent.
  • Is available over the counter at the SHS Pharmacy.

Sleep

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Sleep

College students report at least twice as many sleep difficulties as the general population.

This is of particular concern because poor sleep quality can cause increased tension, irritability, depression, confusion and lower life satisfaction.

There is also strong evidence that getting adequate sleep can positively affect academic performance and GPA.

Sleep quality vs. quantity

In order to maximize the benefits that sleep provides, students need to consider both sleep quantity AND sleep quality. Experts recommend that young adults aim to achieve 7-9 hours of sleep every night.

Additionally, students should remember that sleep quality is actually just as important as – if not more important than – sleep quantity.

Sleep quality includes how restful your sleep is and how frequently it is interrupted. Check out Tips for Getting Good Sleep to learn steps you can take to improve your sleep quantity and quality!

Source: Bulboltz, W.C., Loveland, J., Jenkins, S.M., Brown, F., Soper, B., Hodges, J. (2006). College Student Sleep: Relationship to health and academic performance. In College students: Mental health and coping strategies (pp. 1-39). Hauppauge, NY: Nova Science Publishers, Inc.

Sleep Debt

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Sleep Debt

Contrary to many peoples’ beliefs, you cannot repay sleep debt.

For example, sleeping 12 hours on the weekend will not replace the sleep lost from only getting four hours on the weeknights.

These type of sleep schedule variations cause grogginess, depressed mood, attention and concentration difficulties, and long-term sleep difficulties.

If you are going to stay up late one weekend night, it should be Friday. That way you can get back to your normal schedule on Saturday and Sunday, and be ready for Monday morning.

Source: Bulboltz, W.C., Loveland, J., Jenkins, S.M., Brown, F., Soper, B., Hodges, J. (2006). College Student Sleep: Relationship to health and academic performance. In College students: Mental health and coping strategies (pp. 1-39). Hauppauge, NY: Nova Science Publishers, Inc.

Tips for Getting Good Sleep

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Tips for Getting Good Sleep

Try to keep wake and sleep times regular. 

Don't vary them by more than two hours. This may be difficult on weekends, with the temptation to sleep in, but try to stick with it. Large variations in sleep schedules can have the same effects as getting less than normal amounts of sleep.1

  1. Franklin, B.C., Buboltz, W.C., 2002. Applying sleep research to university students: Recommendation for developing a student sleep education program.
Examples include taking a hot bath, reading a book or listening to relaxing music.

Your bedtime relaxing routine will help you to separate your sleep time from your daily activities that may cause you excitement, stress and anxiety.

Be sure to do these relaxing things away from bright light, and don’t do stimulating activities like homework right before bed. This can be difficult for college students to do, but try to have some downtime between studying and going to bed.

A sleep-friendly environment is dark, cool, quiet, comfortable and interruption-free.

This can be difficult for students living in residence halls, but here are a few suggestions that may help:

  • Try hanging a black sheet around your bed
  • Hang up dark curtains
  • Use eye-masks and/or ear plugs
  • Try “white noise” like fans or humidifiers to cover other noises
Don't ruin your sleep-friendly environment.

If you try to go to bed when you’re not sleepy, you may associate your bed with feeling frustrated about not being able to fall asleep.

If you can’t fall asleep after about 15 minutes, get up and go into another room. If you are in a residence hall, get out of bed and do something non-sleep related, but that is relaxing. Return to bed only after you feel sleepy.

Your bed is not for stressing.

This may be difficult to do with only limited furniture, but try not to use your bed for doing homework or other activities that can cause you anxiety.

This will strengthen the association between your bed and sleep.

Avoid heartburn and other discomforts.

Eating or drinking too much before bed can make you feel uncomfortable as you are settling down into bed.

Try to avoid heavy meals right before bed and be cautious of spicy foods, as they can cause heartburn, which may prevent you from sleeping.

In general, regular exercise makes it easier to fall asleep and can improve sleep quality.

Be sure not to exercise just before bedtime, as this can actually make it harder to sleep.

Try to finish your workout at least three hours before you go to bed.

Caffeine is a stimulant.

This means it causes your body to be more alert. Caffeine (found in coffee, tea, soda and chocolate) can stay in the body for an average of three to five hours.

Even if you don’t think caffeine affects you, it is likely to hinder your sleep quality. Avoiding caffeine within six to eight hours before bed can improve sleep quality.

Substances interfere with deep sleep.

Although many people use alcohol as a sleep aid, it actually decreases sleep quality by increasing night time awakenings. This leads to a night of lighter sleep that is less restful.

Nicotine is a stimulant, which can make it difficult to fall asleep. When smokers go to sleep, withdrawal symptoms can also cause poor sleep. Nicotine can also cause problems waking up in the morning and cause nightmares. If you are a smoker, try not to smoke within two hours of bedtime.

An early afternoon nap may help you get through your day.

It is OK to take a short nap after lunch, but don’t nap longer than an hour, and never later than 2:00 or 3:00 p.m.

Sleep Assessments

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Sleep Assessments

Increase your sleep knowledge by taking these online self-assessments:

These self-assessments should not replace the advice of a medical professional.

 

Sleep Resources

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Sleep Resources

Campus resources
  • OSU Student Health Services  
    • 541-737-9355
Community resources
Web resources