Welcome Back!

Welcome Back Blugolds!

We hope that you had a great winter break and are excited to have you back and ready to dive into Spring Semester! Below are just a few tips and reminders to have a successful semester!


Set goals!thz3q8sj2o

*Correction- set S.M.A.R.T goals.

These are goals that are Specific, Measureable, Attainable, Realistic, and Time

Write down at least 3 goals for this semester. Remembering to follow the SMART goal guidelines. How will you measure if you achieved the goal? When would you like to accomplish it by? Is it realistic in the time allotted?

For example:    1. My goal is to raise my GPA to >3.5 for the end of the semester.

Specific- I decided on an exact number to strive for and when I wanted to have it done by.

 Measureable- This is measureable because you can see the calculated GPA at the end of the term.

 Attainable- I can easily attain this by studying more for my classes and doing all that the class requires.

Realistic- My current GPA is just a little lower, so raising it a few points is realistic.

Timely-  Yes, this is a timely goal that can be achieved in the time allotted.

It is one of the best feelings is being able to cross something off your list!  Good luck!


Plan Ahead!calendar-clipart-clipart-cliparts-for-you

If you know that you have a paper due on Friday, don’t wait until Thursday night to start it, instead try doing a little bit each day. One trick that I have used is to set a goal of writing a page a day, once you get started, it is easier to keep the momentum! Don’t forget to use the Center for Writing Excellence to help you get started or to have them proofread!  http://www.uwec.edu/Writing/

Another way to plan ahead is to keep all of your deadlines and activities in a planner or on a calendar. Being able to physically see when things are due is helpful, rather than trying to keep track of them in your head and having the opportunity to confuse dates or just forget all together. You may realize you have multiple things due on the same day and need to plan out when you will start each to avoid having to cram them all in last minute.



494539d677138df19624c3f6d5980b01Keep in touch!

Call a loved one or an old friend, spend a little time catching up and destressing from the day. This is also an opportunity to vent, seek advice, or just to hear a familiar voice.  And remember, no matter what obstacles you face, you can conquer them!



Student Success Center

Free, friendly and easy to access.

The new Student Success Center in Centennial Hall is now open! Whether you are challenged by a specific class or skill (such as note taking or reading a textbook), you want to develop better writing skills, or if you are simply looking to turn that strong “B” into an “A,” we are here for you.

We offer the following support services:

  • Academic Skills
  • Center for Writing Excellence
  • Services for Students with Disabilities
  • Math Lab


UW-Eau Claire Counseling Services

is a place on campus where you can find someone to talk to when you’re feeling hopeless, lonely, depressed, confused, upset over a relationship, or just plain stressed.

The primary goal of Counseling Services is to help students develop the personal awareness and skills necessary to overcome problems, and grow and develop in ways that will allow them to maximize their total educational experience at the University of Wisconsin-Eau Claire. This service is devoted in its counseling and consultation roles to aid in the emotional, social, and intellectual development of those we serve.

Specifically, confidential short-term individual, group, and couples counseling are provided to assist students with personal, developmental, or psychological concerns related to their educational progress and personal growth. We also offer counseling support to students experiencing crisis involving traumatic events, and emotional distress. Referrals to outside services are provided when necessary.

To schedule an appointment, call (715) 836-5521 during regular business hours

For more information: http://www.uwec.edu/counsel/


Want more information about anything campus related?

Check out: http://www.uwec.edu/DOS/students.htm


Health Promotion


Schofield 26-  located in the hallway between Schofield and McIntyre Library


The Health Promotion office works as an educational “arm” of Student Health Service. We are located on lower campus in Schofield 26 and work on health advocacy projects in an effort to make UW-Eau Claire’s campus a healthier living place for learning and living.  The door is always open, so stop by and ask any questions on health and wellness topics such as stress management, sexual health, nutrition, alcohol, or just say hi!    Members from S.W.A.T (Student Wellness Advocacy Team) are always around the office to make you feel welcome!

Have a great Spring Semester Blugolds!


Finals Week

Finals Week Survival Guide

By:Jen Conroy


It’s that time of year again… First comes finals, but then comes break! Stressed? Don’t be. Make this year’s finals a week of hard work and motivation for your fellow Blugolds. We’ve got you covered on how to have a smooth finals week . Check out these tips for your finals week survival guide.


Make a schedule

It sounds simple but we often forget to pencil in some important stuff, like sleep. Plan out each day ahead of time: what you’re going to study and for how long; including time blocks for breaks, food and sleepav

Find a place to study

This can be important is you’re prone to distractions. Stay away from the “talkative table” and search for a place that you will function the best in. The library is always crammed during finals, so getting there early and claiming a spot is wise. What if the library isn’t your thing? That’s okay, a coffee shop (Cabin, Goat), your desk, or maybe even a friend’s house to meet up for a study group, are fine. Just make sure you pick a place where you will study best.

Hit the ground running

It’s easy to put off things we know we won’t enjoy but getting started right away makes for a productive day. Try to keep the distractions to a minimum. Block out social media during study sessions and save it for a break. There are even apps that can block social media for a certain time (SelfControl, Freedom, Concentrate, LeechBlock).


Get sleep!!!

This may seem repetitive but sleep really is important, your mom wasn’t lying. Sleep helps the brain function and lack of sleep can set off release of stress hormones and make your body feel overwhelmed or worn down.

Do something you love

Take a break. Look at twitter, watch a short Netflix show, get a massage, color, or go see the adorable dogs in the library. Things won’t seem as stressful when you put aside time for yourself, to do something you enjoy.


Bring snacks to keep you energized through those grueling hours of studying. Don’t bring bags of chips and soda, but foods that will keep you awake and feeling good, instead of bloated and tired. Check out some ideas below of what to bring on your study date.


o   Chocolate-has caffeine, keeps the mind sane, and it’s delicious!

o   Popcorn-easy to pack and make any time you’re feeling hangry

o   Trail mix-anything with nuts can give you protein and help keep you energize

o   Peanut butter-great for dipping and an excellent source of protein

o   Chocolate covered espresso beans: caffeine + chocolate = genius?

o   Fruit-bananas, oranges, or cuties are great because they come packaged and all you have to do is peel

o   Caffeine of your choice-just don’t drink too much

o   Sweet of your choice-give yourself something to look forward to

o   Gum-peppermint has shown to have positive effects on memory performance (chew respectfully)

o   PB & J-classic and easy!


Other things to bring:

o   Blanket

o   Comfy sweatshirt

o   Headphones

o   Chargers

o   Chapstick

o   Lotion

o   Water bottle

o   Tissues

o  Note cards

o   Sticky notes

o   Extra pens/pencils

o   Highlighters

o   Hair tie

o   Ear plugs

o   Stress ball

o   Ibuprofen

o   Printer paper


Things to keep in mind…

You can’t do everything, work hard and don’t give up. After finals comes winter break!


Check out the relaxation station in the library! Brought to you by SWAT! December 15th, 18th, and 19th  from 6pm-9pm each day! There will be lotions with essential oils, coloring, fresh fruit, AND  FREE massages by licensed masseuses, AND you can make your own stress ball.


There will be therapy dogs on first floor of the library the following times and dates:

Dec 16th: 10-11am

Dec 18th: 4-6pm

Dec 19th: 12-1pm

Dec 20th: 10-11am, 2-4pm

Dec 21st: 2-3pm

Dec 22nd: 10-11:30am


Happy finals week Blugolds and good luck!


Presents on a College Budget


Stressing over finding the perfect gift, but low on cash?


 We all know the feeling of wanting to give someone the word all wrapped up in a cute little box, but in reality all that we can afford is a $10 candle.


Here are some ideas and tips to reduce the stress and cost of gift giving.


 As we all know, Pinterest is a college kids best friend. You can find so many creative, cute, and cost effective ideas.  Just search “DIY Christmas” or just simply “creative gifts.” You will find so many options that are sure to fit the person you have in mind!



One that I found that I am definitely going to try is this Peppermint Sugar Scrub!  All the ingredients are simple and definitely in my college kid budget, plus you can make several of them at once! Knocking out a bunch of people on your list with one idea!

See the Link for the recipe!





Another creative idea for a friend or family member would be tickets to an event or production at your university!  cheap-tickets


Get the tickets ahead of time and throw in dinner beforehand! You give them a thoughtful gift and get to spend quality time with them!  The gift of our time is often something that we forget about, everyone is busy, so giving your time is a special thing.


For UWEC students check out https://uwec.ticketforce.com/ for other college students check out your university’s events page!




For a simple and quick gift, buy or create a cute picture frame and put a picture of you with them in the frame. To add a creative touch, if you buy a frame, you could write an inspiring quote on it, or write how much you appreciate them! Ribbon and fun appliques go along way!  Pictures can be transformed into beautiful décor, Pinterest it!

Gift giving isn’t supposed to be stressful Blugolds, remember, it really is the thought that counts!

Happy Holidays! Have a happy and safe winter break!




Find the Lube Right for YOU!


Find the Lube That’s Right for YOU!

By: Jen Conroy

There is no shame in using lube! There is a stigma of why someone may use lube but the fact is many people need or could benefit from using it. Its use is not solely for anal sex, which some may think, but can significantly reduce discomfort related to vaginal intercourse and it makes the act of sex more enjoyable for the individuals involved.


Why use lube?

o   Decrease friction, therefore decreasing condom failure

o   Increase in pleasure and comfort

o   Get the satisfaction you want while preventing skin abrasion and dryness


What kind of lube is right for you?glp

Everyone’s body is different, we all have different behaviors, body pH, and different moisture needs. There are tons and tons of different kinds but we are here to lay it all out for you. The two most common, and most recommended, are water based and silicone lubricants. Lubricant pH should be between 4.4 and 5.5. The normal vaginal pH is 3.8 to 4.5, bacterial infections usually make a pH of 4.5 or higher.



Water Based

 Water based lubricants are great because they can work with the body’s natural lubricant and absorb into the skin; this also means you may need to apply more. They are easy to clean up and won’t stain your sheets. Water based lubes are recommended the most.


Silicone Based

 Silicone based lubricants need to be reapplied less often and last longer. They should NOT be used with silicone-based toys because they can break down the surface. However, silicone based lubes are okay to use with condoms. They are good with water play because they won’t wash away in contact with water.


kjbpThings to avoid:

 o   Oil-based. DO NOT use oil based lubes with your condoms-they will cause a tear, increasing your risk of pregnancy and STI’s. They are not recommended for sex toys because it can cause deterioration. Oil based lubricants linger longer on the skin and cause the pH of the vagina to alter, creating an environment susceptible to yeast infections. They are not recommended for vaginal use.

o   A lube with a pH less than 4 or greater than 7.5.

o   Polyquaternium 7, 10 or 15

o   Non-oxynol 9

o   Menthol

o   Lidocaine

o   Capsaicin

o   Chlorhexidine


Last Minute Tips

o   Amount: quarter size for water-based and a few drops for silicone-based.

o   Where? Rub around vulva, vaginal opening, or anus. Can be used for solo or partner play!

o   Check the expiration date: most lubes are good for 6 months to a year.

o   Store in cool places, avoiding excessive heat and sunlight.

o   Temperature: try placing your lube bottle in a warm bowl of water before use.

o   Flavored lubes can be great for oral sex but they aren’t recommended for vaginal use.

o   Choose which lube is right for you: everyone has different bodies and preferences, test out different kinds and find one that works for you.



Now that you know the basics, go share your knowledge, learn and love!



Student Health offers variety 3 pack lubricants for $1 or a tube for $5.

A Woman’s Touch is a sexuality resource center located in Madison, Wisconsin; it has additional information on lubricants and much more.

Their lubricant pamphlet and website is located below.

SHS: http://www.uwec.edu/SHS/

A Woman’s Touch web: https://sexualityresources.com/



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Post-Election Self Care

Post Election-Self Care

By: Ashlea Orthe

Now that the election is finally over, we can breathe a *slight* sigh of relief at the fact there is no more uncertainty as to who will be our next president. That being said, we will continue to hear about this election and its ramifications for days, months, and years to come. Now is the time to fully take care of ourselves post-election. I’m here to offer some tips to help you wind down from the constant political bombardment that we’ve all been experiencing for months. So sit back, relax, and take care of yourself.


Unplug: Turn off social media notifications, or better yet, turn off your phone for a few hours! This was something I personally did last week when I had reached my breaking point while seeing so many political posts. After shutting off my phone and leaving it in my room, I managed to go about 12 hours without using my cell phone. And let me tell you- my life was SO PEACEFUL. If you can manage without your phone for a few hours, ditch it. If you need it for various work/school interactions, you can go into your phone’s settings and shut off incoming notifications from social media sites. Plus, you’ll be more productive throughout the day!


Sleep: So many campaign ads, so little time. Various anxieties surrounding this election can wear people out, big time- so make sure you’re allowing yourself enough sleep at night. Some people can survive on 6 hours of sleep, the average person needs 8. But if you’re like me, a solid 10 hours does the trick. Not getting enough sleep can really wear down your body and create more stress. If you’re a napper like I am, make sure you’re power napping for only about 20 minutes. You’ll wake up feeling refreshed and ready to take on the political world once again.


Talk: Some people say that talking about the election and/or its results only makes them feel worse emotionally and mentally, but for others talking to like-minded people can be cathartic. Find a group of friends that hold similar beliefs and feelings about the election as you do, and talk it out together in a safe and open environment.


Cry: I’m a crier- I cry easily, and I cry hard. Crying is a stress-releasing emotional response that comes naturally in every human being to varying degrees. If you feel like crying, just let it all out. Afterwards, you might actually feel yourself feeling better and less stressed about the election.



Take time for yourself: It’s okay to be selfish. And it’s definitely okay to say “no”. Take time to process the results instead of allowing your emotions take over and possibly make some decisions you wouldn’t have made had you had a clear head to think with. If you need some time to be alone, make time throughout your day to allow yourself to relax in whatever way works best for you.


Among a multitude of various other stress-relieving activities, make sure you are checking in with yourself mentally and emotionally. Be kind to yourself, so that in turn you can be kind to others.

Keep your chin up, Blugolds- and take care.




Tips for a Happy Halloween




Tips for a Happy Halloween

-Brought to you by SWAT


Culture isn’t a Costume

Avoid Cultural Appropriation-  by definition, cultural appropriation is when members of a dominant culture borrow from the cultures of minority groups. Typically, those doing the “borrowing,” or exploiting, lack a contextual understanding of what makes the cultural symbols, art forms and modes of expression significant.  This definition and more information can be found at : http://racerelations.about.com/od/diversitymatters/fl/Books-and-Blogs-About-Cultural-Appropriation.htm

Sure, dressing up like “Pocahontas” might be seem like a good idea at first, but you may not realize the offense to Native American culture that your costume creates.

So, before buying that cool “ethnic” or “unique” piece, ask yourself these questions:

  • What culture does this style reference, and what is my relation to that culture?
  • Why am I wearing it?
  • How accurate/respectful is it to the source?

If you don’t completely understand the culture and the significance, don’t wear the costume.



Examples of Cultural Appropriation


Plan Ahead

Before you go out decide your limits and plan the night. How much will you drink? Do I want to have sex tonight?- Do I have protection? How will I get home?- have money for a cab or an Uber. It’s also a good idea to have cab company numbers in your phone!



Plan ahead! You will be glad you did!


As always, here in the SWAT office, we promote low-risk drinking and safe, consensual sex. We recommend alternating drinking alcoholic and non-alcoholic drinks, it keeps a buzz and is easier on the liver! Remember that consent is a clear YES, not the abstinence of a no. *If you are under 21 the only legal option is not to drink.

But you do not need to drink to have fun!   There are plenty of fun alternatives on Halloween, if you are in the dorms, you can pass out candy to young trick-or- treaters or stay in with friends and have a Halloween movie marathon!




Dress Weather Appropriate

Mother Nature always surprises us on Halloween, check the weather ahead of time! Bring a jacket, or incorporate warmer clothes into your costume. Walking around or walking home freezing is never fun, and has many risks!  When drinking, you may feel warm, but your body can still be affected by the cold and you are at a greater risk for hypothermia. Be smart and don’t rely on your “liquor blanket” to keep you warm, do your body a favor and take a jacket!


Have a Happy {AND} Safe Halloween Blugolds!cute-halloween-ghost-clip-art-treat-clipart-halloween3