Health & Well-being Programs and Workshops
The health and well-being units in Student Affairs offer a range of workshops and programs for student organizations and academic classes.
Below is a list of the workshops that you can request from Health Promotion and Wellness (HPW), Campus Recreation, University Health Services (UHS), and Counseling and Psychological Services (CAPS).
You will find links below to each unit’s webpage where you can submit a formal request.
- Please submit your request at least two weeks before the program date.
Mental Health First Aid Training
Mental Health First Aid is an evidence-based, early-intervention course that teaches campus community members like yourself about mental health and substance use challenges.
Identify. Understand. Respond.
Mental Health First Aid (MHFA) is an eight-hour program that teaches you how to identify, understand, and respond to mental health and substance use concerns, and gives you the skills to reach out and provide initial help and support. Role playing and simulations are used to demonstrate and practice skills for identifying and responding to mental health concerns and crises.
Question, Persuade, Refer (QPR) Training
Just like CPR, Question, Persuade, Refer (QPR) is an emergency response to someone experiencing a mental health crisis and can save lives.
Question. Persuade. Refer.
In a 90-minute (1.5 hour) QPR training course you will learn common causes of suicidal behavior, the warning signs of suicide, how to help someone experiencing a mental health crisis, and more.
Health Promotion and Wellness
Our goal is to provide you with education and resources to live your healthiest. Connect with Health Promotion and Wellness for a variety of programs about mindful and balanced living. Topics can include:
- Alcohol Workshop (60 minutes, professional staff)
- How to Help a Friend with an Eating Disorder (90 minutes, professional staff)
- Flourish Penn State: Live Well, Learn Well Workshop (50 minutes, professional staff)
- Mindfulness and Compassion Workshop (60 minutes, professional staff)
- Got Sleep? (50 minutes, peer education staff)
- Mission: Nutrition (50 minutes, peer education staff)
- Safer Sex Party (50 minutes, peer education staff)
- Stress Less (50 minutes, peer education staff)
Campus Recreation
Campus Recreation facilities and programs serve our students, faculty, staff, and community with a diverse offering of wellbeing opportunities to enhance the student experience at University Park.
- Request a Fitness and Well-being workshop
- Request a custom group program or outdoor trip with Outdoor Adventures
- Email for information about custom group swim lessons with Aquatics
- Email to request a customized CPR certification class
- Email to request a tour, presentation or resource fair table representative with a date and time for confirmation
Counseling and Psychological Services (CAPS)
CAPS offers psychoeducational services to the campus community focused on mental health awareness and prevention efforts, as well as group-level support and response to critical events affecting the campus community. Program topics can include:
- Mood Management
- Nurture your nature
- Harm reduction and balance
- Life rhythms
- Understanding self and others
- Coping with change
University Health Services
University Health Services (UHS) is your comprehensive on-campus health care resource. We provide preventative care, education, and resources to help students live a healthy lifestyle.
- Navigating Your Health Care While at Penn State (50 minutes)
- Breast Cancer 101: Life Saving Tips (50 minutes)
- Handwashing: The BASICS (30 minutes)
- STIs - Removing Stigma (50 minutes)
- Lets’ Talk About Sex – Open Forum (90 minutes)
- Sexual Health Trends on College Campuses (50 minutes)
- Your Body Your Choice: Understanding Birth Control (50 minutes)
- What you should know about Testicular Cancer (45 minutes)
- CONSENT: A Building Block to Health Relationships (50 minutes)
- BOUNDARIES: Another Building Block to Health Relationships (50 minutes)
- Menstrual/Mental Hygiene (50 minutes)
- Gratitude (60 minutes)
How does Alcohol Impact Consent?
Most cases of sexual assault at Penn State involve drug or alcohol use by one or both of the people involved. At Penn State, like most other college campuses, alcohol is the most commonly used substance in drug-facilitated sexual assault.
TIP: If you see your friend leaving a party with someone, check to see if they are OK. If your friend seems out of it, then have them leave the party with you. Walk your friend home.
What Is Consent?
At the heart of consent is the idea that every person has the right to determine whether or not they engage in sexual activity. Consent is all about respect for your partner and honoring their boundaries. Consent exists when there is clear, knowing, and voluntary agreement to engage in mutually agreed-upon sexual activity.
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Consent must be mutual and informed. Partners involved should be aware of boundaries and agree on them (for example, using protection/contraception, how far you are going to go, etc.).
Silence is not consent. Silence can mean a number of things such as fear of saying no or fear of how your partner will react if they say no. Silence could also be the result of a partner being asleep or passed out.
The person giving consent is not incapacitated (sleep, drugs, alcohol). Incapacitation is beyond the point of intoxication in which the individual may have trouble standing, is throwing up, or is passed out. Alcohol impairs our judgment and causes us to be unable to make decisions freely. It is best to not engage in sexual activity if alcohol or drugs have been consumed, given everyone’s limits are different.
Consent is an ongoing process throughout a sexual encounter. Consent should be obtained every step of the way, and someone can withdraw consent at any time if things cross their boundaries or if they are uncomfortable or no longer interested in sexual activity.
Consent must be freely given. Partners should not feel forced, pressured, or like they owe sex to someone else, even a dating partner. Partners should not be scared, pressured, or manipulated into having sex (for example, “I will break up with you/hurt myself/out you if we do not have sex”).
Use the acronym “FRIES” to help you remember the elements of consent:
- Freely given
- Reversible
- Informed
- Enthusiastic
- Specific
Why is Alcohol So Common In Sexual Assault?
Alcohol is the most common “date rape” drug due to how easily accessible and normalized it is in society. Perpetrators often use alcohol to compromise an individual’s ability to consent to sexual activity. Alcohol inhibits a person’s ability to give consent, understand what is occurring, and can affect your memory.
Survivors of sexual assault often blame themselves, but it is never their fault. It is always the fault of the perpetrator, who chooses to take advantage of another person.
Fact: An individual who is incapacitated due to alcohol or drug consumption or who is asleep or unconscious cannot give consent to engage in sexual activity.
Immediate Assitance
If you or anyone else is in immediate danger, call 911 or the University Police (814-863-1111) immediately. You can also go to the Mount Nittany Medical Center Emergency Department or your nearest Emergency Department.
The Gender Equity Center can provide support Monday through Friday from 8:00 a.m. 5:00 p.m. Call them at 814-863-2027.
Centre Safe can provide support 24 hours a day, 7 days a week through their hotline at 1-877-234-5050.
Resources for Victim & Survivor Support and Advocacy
How to Throw a Safe and Trouble-Free Party
- Keep the party size within the occupancy limits. Everyone should fit inside the space you have. Don’t overflow into the driveway or the neighbor’s yard.
- Be a good neighbor. Tell your neighbors about the party. Encourage them to contact you FIRST if there’s a problem. Give them your name and phone number so they can call you.
- Know your guests. Only invite people you know and trust. Turn away anyone who is visibly intoxicated. You are legally responsible for the actions of everyone at the party.
- Keep the noise within reason. If your party is too loud, the police are likely to show up.
- Provide non-alcoholic drinks and food.
- Designate a housemate as the sober host. This person can keep tabs on the noise, number of guests, and other potential problems.
- Don’t serve alcohol to minors.
- Don’t over-serve alcohol to guests.
- Provide trash and recycling containers. Clean up any trash as soon as the party is over to avoid getting a fine.
Be a good neighbor
If you live in the Borough of State College, keep these things in mind.
Nuisance Property Points: All rental properties are subject to the Rental Suspension Ordinance. This means if your rental property accumulates 10 points within 12 months, the owner could lose his or her ability to rent the property at the end of the current lease. Properties may have pre-existing points assigned to their rental permit at the time you begin your lease.
Refuse Ordinance: It is illegal to improperly dispose of refuse (garbage) or recyclables, including party materials such as cans, cups, and bottles. Party related trash and recyclables should be cleaned up immediately after a party. A citation can be issued for repeated or egregious circumstances. Fines range from $300 to $1,000.
Noise Ordinance: If noise from a residence is considered unreasonable, the police can issue a citation at any time. The ordinance can be enforced when complaints are made or when oficers observe unreasonable noise. There is no legal right or guarantee to a warning.
The following factors will be taken into account when deciding to issue a citation: the intensity of the noise, time of day, day of week, duration of noise, if the sound is temporary, and if the property has received prior warning or complaints. Fines include $750 for the first offense and $1,000 for any subsequent offenses in any 120-day period or 30 days in prison if not are not paid.
Additional Resources
Understanding Alcohol Violations On and Off Campus
If you are involved with an alleged alcohol-related violation, you potentially face sanctions by the University as well as criminal charges by local authorities. These are separate and distinct processes and you will likely have to respond to both the University’s Conduct Process as well as the Criminal Process for the same event.
The Student Code of Conduct applies on AND off campus
The Student Code of Conduct applies to conduct that occurs on and off campus, including activities on University premises; at University-sponsored activities; at functions, activities, or events hosted by recognized student organizations, and other off-campus locations when the behavior affects a substantial University interest.
First Violation
If you accept or are found responsible for a first-time violation for underage consumption or possession, you will receive, at a minimum, a conduct warning through the Office of Student Accountability and Conflict Response. You will also be required by Penn State to attend the BASICS program which has a $250 fee. The local magistrate may also require you to complete a Youthful Offenders Program. In State College, the fee for the Youthful Offenders Program is $250
If you accept or are found responsible for a first-time violation for excessive consumption or driving while impaired, at a minimum, you will be placed on conduct probation by the University. You will also be required by Penn State to attend the BASICS program which has a $250 fee. A letter will also be sent home as part of our parental notification policy for any alcohol or drug violation.
Avoid getting an alcohol violation
- Don’t carry an open container of alcohol.
- Don’t draw attention to yourself (for example, by being loud or by urinating outside).
- Don’t be visibly drunk in any public place, on or off campus. This includes tailgate areas. This is a violation, regardless of age.
- Don’t walk home alone. Have a friend with you or use Penn State’s SAFE WALK, 814-865-WALK (9255).
- Don’t drink if you are under 21
Alcohol and Residence Halls
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The possession or use of alcoholic beverages is prohibited in ALL Penn State on-campus undergraduate residence hall buildings, including White Course Apartments, Nittany Apartments, and Eastview Terrace. This policy applies to all students and GUESTS regardless of whether they are 21 years of age.
- Residents and guests are also prohibited from being in the presence of alcohol in the residence halls.
- The host of a gathering in the residence halls may be subject to additional charges such as party responsibility and/or distribution of alcohol.
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- Limit the number of visitors in your room.
- Make sure you know your visitors and they know the rules.
- Keep the volume down, including music, video games, and voices.
- Don’t keep alcohol bottles or drug paraphernalia in your room.
- Make a plan with your roommate not to have alcohol in your room and stick to it.
If a Resident Assistant (RA) Knocks on Your Door
- Open the door without delay. A delay suggests you might be hiding something.
- Stay calm and be polite.
- Provide correct identification.
- Do not leave the area until the RA says it’s OK to leave.
If you fail to do these things, the police may be called.
Fact: It is a violation of the code of conduct to consume, possess, or be in the presence of alcohol in your residence hall room.
Alcohol Laws in Pennsylvania
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It is illegal to knowingly sell or furnish, or purchase with the intent to sell or furnish, any liquor malt or brewed beverage to a person who is less than 21 years of age. You can be convicted of furnishing alcohol even if you are under age 21. The fine for a first offense is at least $1,000 and a second or subsequent offense is $2,500. Jail is up to one year for an offense. This offense may result in a permanent criminal record.
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It is illegal to consume an alcoholic beverage if you are under 21. It is also illegal for anyone under 21 years or age to attempt to purchase, consume, possess, or knowingly and intentionally transport any liquor, malt, or brewed beverage. Penalties may include:
Offense Fine Jail 1st Offense 0 - $500 0 - 90 Days 2nd Offense 0 - $1,000 0 - 90 Days Subsequent Offense 0 - $1,000 0 - 90 Days Police are required by law to notify parents or guardians of all underage drinking violations.
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It is illegal for anyone under 21 to possess an ID card that falsely identifies the person by name, age, date of birth, or photograph as being 21 or older. If the ID is a fake driver’s license more serious penalties may apply.
Offense Fine Jail 1st Offense 0 - $300 0 - 90 Days 2nd Offense 0 - $500 0 - 1 Year Subsequent Offense 0 - $500 0 - 1 Year
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It is illegal to be in any public place under the influence of alcohol to the degree that you may endanger yourself or other persons or property, or annoy others in your vicinity.
Offense Fine Jail 1st Offense 0 - $500 0 - 90 Days 2nd Offense 0 - $1,000 0 - 90 Days Subsequent Offense 0 - $1,000 0 - 90 Days FACT: The underage drinking law includes possessing and transporting alcohol - not just consumption. Remember, it’s illegal to drink if you’re under 21.
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It is illegal for anyone under 21 to drive a vehicle with a blood alcohol content of .02 or higher. It is illegal for anyone 21 and older to drive with a blood alcohol content of .08 or higher. If you have a first-time violation, under certain circumstances, you may qualify for an Accelerated Rehabilitative Disposition (ARD) program.
If you are convicted of a DUI when under 21 and have a blood alcohol content below .16, penalties may include:
Penalty* 1st Offense 2nd Offense 3rd Offense Fine $500 - $5,000 $750 - $5,000 $1,500 - $10,000 Jail 48 hours - 6 months 30 days - 6 months 90 days - 5 years License Suspension 1 year 1 year 1 year Other Alcohol Highway Safety School
Court Reporting Network File
Alcohol Highway Safety School
Court Reporting Network File
Drug & Alcohol Evaluation
Court Reporting Network File
*Penalties differ based on age, blood alcohol content, and other factors.
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- Stay calm and be polite.
- Provide your correct identification, if asked.
- Do not run from or fight with the officer.
- Ask if you are free to leave.
Failing to provide ID, running, fighting, arguing, or trying to avoid answering your door will likely result in more serious charges. Following these tips will minimize negative outcomes.
State College Ordinances
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It is illegal to urinate or defecate in/on a public area, on private property where the public is admitted, or on private property without the consent of the owner. It is illegal to urinate or defecate in any public place other than in an appropriate sanitary facility. Fines include $750 for the first offense and $1,000 for any subsequent offense plus court costs for each violation.
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It is illegal to have an open container of alcohol in any public area (i.e., parking lot, parking garage, public street, sidewalk, alley, or park) in State College. Fines include $250 for the first offense; $500 for the second offense, and not less than $1,000 for any subsequent offenses in any 120-day period, plus court costs or 30 days in prison if fines and costs are not paid.
Related Resources
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Office of Student Accountability and Conflict Response
Alcohol Policies at Penn State and the Student Code of Conduct -
Student Legal Services
Additional information on the legal consequences of alcohol-related offenses -
Alcohol and Drug Amnesty
Penn State's Responsible Action Protocol and PA's Medical Amnesty Law
Cannabis Facts
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- Today’s cannabis has about 5 times more THC than a decade ago.
- Some cannabis products have as much as 90% THC.
- High-potency THC (> 10% THC) can cause more acute reactions to the drug and faster addiction.
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- Yes, it is possible to become addicted to cannabis.
- A recent study showed that almost 30% of people who used marijuana developed a cannabis use disorder.
- The risk of developing an addiction increases when individuals start using at an early age, use more frequently, use higher amounts, and/or use stronger marijuana.
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- Daily cannabis use is correlated with and increased incidence of developing serious mental illness. Risks increase as potency and frequency increase.
- Cannabis use is correlated with an increased occurrence of social anxiety disorder.
- In higher doses (especially with edibles), some users experience paranoia, acute psychotic episodes, and panic attacks.
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- Regular cannabis use can negatively affect the part of the brain involved in learning & memory.
- Cannabis can reduce one’s ability to concentrate and pay attention.
- Studies show marijuana users are more likely to skip class, and frequent users are likelier to have lower GPAs than students who do not use it.
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- Marijuana may impair judgment, motor coordination, and reaction time, and studies have found a direct relationship between blood THC concentration and impaired driving ability.
- Multiple studies have found that the risk of being involved in a car crash significantly increases after cannabis use, and in some cases, the risk doubled or more than doubled.
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Examples include Delta-8 and Delta-10
- Categorized as illegal controlled substances on the federal and state level
- Typically occur in small amounts in the cannabis plant
- Larger quantities of Delta-8 are produced by chemically/synthetically converting CBD, a hemp-derived cannabidiol. The chemicals used in the synthetic conversion of CBD to Delta-8 are known to produce harmful by-products
- Delta-8, Delta-10 and CBD products are not approved for human use by the U.S. Food & Drug Administration (FDA)
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These side effects below have been found to interfere with academic performance, relationships with others, and other general daily life responsibilities:
- Abbreviated sleep cycle
- Fatigue
- Increased anxiety (particularly social anxiety)
- Panic attacks
- Depression episodes
- Suicidal thoughts
- Psychotic episodes
- Lack of focus
- Low motivation
- Reduced attention
- Impaired problem solving
- Slowed motor coordination
Penn State Conduct and Legal Concerns
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- The use, possession, and distribution of cannabis is prohibited on campus. This includes medical marijuana/cannabis and synthetically derived cannabis products such as Delta-8 and Delta-10.
- FDA-approved drugs (e.g., Marinol®, Syndros®, Epidolex®) are permitted with a valid prescription.
- Being under the influence of cannabis to the degree that you may be a health or safety risk to yourself, others, or University Property is a violation of the Code of Conduct.
- Penn State is required to follow federal laws that classify cannabis, medical marijuana, and synthetically derived cannabinoids (Schedule I) as illegal controlled substances.
- Penn State’s housing contract states that it is a violation of state law, local municipality, and University policy to possess, distribute, manufacture, or sell illegal drugs. Medical marijuana is prohibited on University Property.
- It is against University policy for a student to be under the influence of an illegal substance or to be in a residential area and in the presence of an illegal substance.
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If you or a friend have been using illegal substances and you need medical attention, call 911.
Penn State’s Responsible Action Protocol protects students who call to get help for someone who needs emergency medical attention (for example, is passed out or unresponsive) because of substance use.
Students will typically not face University Conduct Action for use or possession of alcohol or drugs if they:
- Notify the appropriate authorities (911, police, campus security, resident assistant)
- Believe you are the first caller
- Provide your name
- Stay with the person until authorities arrive
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Pennsylvania Medical Marijuana Act
Pennsylvania’s Medical Marijuana Act went into effect on May 17, 2016. However, marijuana in any form remains a prohibited controlled substance under federal law, and therefore the possession, cultivation, and use by individuals on campus remain illegal under federal law. The Pennsylvania Medical Marijuana Act conflicts with federal criminal laws governing controlled substances, as well as federal laws requiring
institutions receiving federal funds, by grant or contract, to maintain drug-free campuses and workplaces. Penn State receives federal funding that would be in jeopardy if those federal laws did not take precedence over state law. Therefore, the use and/or possession by individuals of marijuana in any form and for any purpose continues to violate applicable University policies, and any student or employee who violates such policies may be subject to disciplinary sanctions.
Students living off-campus who have a qualifying medical condition and a valid medical marijuana ID card can obtain cannabis products from a licensed dispensary.
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Consuming marijuana without possession of a valid Medical Marijuana card remains illegal in Pennsylvania. Individuals found in possession or under the influence may face legal charges. Local ordinances and consequences vary across municipalities where Penn State campuses are located. Find out more about marijuana and the law from Penn State’s Student Legal Services.
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Cannabis can stay in your system for up to 30 days, meaning it can be detected on a drug test even weeks after use. Delta-8 products contain THC and will show up on a drug test as cannabis.
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- The effects of driving after consuming cannabis include slower reactions, decreased coordination, difficulty reacting to signals and sounds on the road, lane weaving
- Learn more about the legal consequences of cannabis-related offenses and the cost of driving under the influence of alcohol or drugs.
University Park Resources
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The Collegiate Recovery Community (CRC) supports students in recovery by coordinating weekly peer support meetings and other social activities. The mission of the CRC is to help students in recovery find success at Penn State. The CRC also runs ROAR House, which is on-campus housing for students in recovery. There is also a weekly discussion group for students who have been affected by the substance us of friends and/or family members.
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Cannabis Screening and Education for College Students
Students who are concerned about their use can sign up for this personalized 2-session service. The service is free if a student does not have a cannabis-related violation. CASECS is delivered by professional staff who use a harm reduction approach to help you reduce the negative experiences associated with cannabis use. You can schedule an appointment by calling 814-863-0461 or by emailing promotinghealth@psu.edu.
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CAPS provides short-term outpatient treatment for full-time, registered students for a range of mental health, co-occurring and substance use disorders. CAPS will also work with students who are in crisis to assist with urgent needs or those who need help obtaining a higher level of care when indicated. To receive services at CAPS for AOD (Alcohol and Other Drug) concerns, please start by calling to schedule a phone screening appointment at 814-863-0395.
Students at Penn State’s Commonwealth Campuses can find a list of campus counseling services online.
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This free drop-in group teaches tools to change problematic alcohol and drug use, focusing on a Four Point Program: 1) Building and maintaining motivation, 2) Coping with urges, 3) Managing thoughts, feelings, and actions, and 4) Living a balanced life. SMART recovery meets on Mondays from 4:00 – 5:00pm, at 105 Pasquerilla Spiritual Center during the fall and spring semesters.
For more information contact Lori Strayer at, las192@psu.edu.
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UHS is a comprehensive medical outpatient clinic for students which will address medically urgent problems to ongoing concerns. They also provide a 24/7 advice nurse line and online scheduling through the myUHS access portal. You can also schedule an appointment by phone at 814-865-4847.
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- SAMHSA’s Treatment Locator
- This is a national database to find all levels of care; you can use the link or call 1-800-662-HELP
- Addiction Treatment Locator, Assessment, and Standards Platform (ATLAS):
- This resource can help you find treatment options for various levels of care and help you filter by things such as eligible funding sources.
- Marijuana Anonymous
- Marijuana Anonymous (MA) is a fellowship of people who share a common experience, strength, and hope. Through peer support they work to help others recover from marijuana addiction. The site includes a listing of online and phone-based meetings.
- SAMHSA’s Treatment Locator
Mixing Drugs and Alcohol
| Drug | Increased effects when mixed with alcohol |
|---|---|
| Cannabis | Impaired coordination, impaired judgment, reduced reaction time, confusion, difficulty concentrating |
| Xanax and other anxiety medications | Drowsiness, dizziness, increased risk of overdose, slowed or difficulty breathing, impaired condition, unusual behavior, memory problems |
| Adderall and other ADHD medications | Dizziness, drowsiness, impaired concentration, possible risk of heart problems, liver damage |
| Depression medications | Drowsiness, dizziness, increased risk of overdose |
| Over-the-counter pain relievers | Upset stomach, stomach and intestinal bleeding, ulcers, liver damage, rapid heartbeat |
Self Assessment
ScreenU Cannabis
The ScreenU Cannabis tool offers personalized, non-judgmental feedback. The tool will help you identify if you are experiencing negative consequences because of your cannabis use. The tool provides information to help keep you and your friends safe. The screening tool is anonymous, and your information is not recorded.
More Information
Additional Resources
Learn More about Alcohol and Staying Safe
We know sometimes your plans might involve alcohol. If so, we encourage you to follow safer drinking strategies, understand the law, and learn how to actively step into situations to help keep others safe.
Avoid party regret
These are the top five smarter-drinking strategies used by Penn State students.
- Eat food or a meal before starting to drink
- Set a drink limit at the beginning of the night and stick to it
- Keep count of your drinks throughout the night, including the pre-gaming ones
- Aim for one standard drink per hour
- Stay hydrated, alternate between water and alcohol
Some other tips to help you stay safe, include:
- Go to parties with friends you know and trust; stay with your friends throughout the night
- Plan a safe way home before going to a party
- Designate a sober friend to keep everyone together
Related Resources: Safer Drinking
Know the law and consequences
Drinking is never okay if you are under 21 years of age and alcoholic beverages are prohibited in Penn State residence hall buildings.
- It is illegal to consume, possess or transport alcoholic beverages if you are under 21
- Alcoholic beverages are prohibited in ALL Penn State on-campus undergraduate residence hall buildings, including White Course Undergraduate Apartments, Nittany Apartments, and Eastview Terrace
Related Resources: Consequences
Be a good friend
At Penn State, we care about each other, and we take action. We know how difficult it can be to step in, so we’ve adopted the 4Ds, memorable tactics for interrupting a situation. Learn how to actively step into situations to keep others safe.
Call 911.
- If you suspect someone has alcohol poisoning, don’t wait for all the critical signs to be present.
- Be aware that a person who has passed out may die.
- If you suspect an alcohol overdose, call 911 immediately for help. Don’t try to guess the level of intoxication.
- Remember, you are protected by Penn State’s Responsible Action Protocol.
Know the signs of alcohol poisoning.
- Passed out or difficult to wake
- Cold, clammy, pale, or bluish skin
- Slowed breathing
- Vomiting while asleep or awake
Know what to do.
- Call 911. Don’t wait for all signs/symptoms of alcohol poisoning to be present.
- Turn a vomiting person on his or her side to prevent choking; clear vomit from the mouth.
- Keep the person awake.
- NEVER leave the person unattended.
Related Resources: Take Action
Are you concerned about your alcohol use?
ScreenU is a free and confidential online screening tool available to help students identify problem behaviors. The tool offers personalized, non-judgmental feedback, and directs students to nearby support resources. You may also want to explore some of the additional resources on this page.
Additional Resources
Name
Mike Miltenberger
Assistant Director
Health Promotion & Wellness
Office
001P Intramural (IM) Building
679 Curtin Rd.
University Park, PA 16802
Less Media, More Social: Strategies to improve your digital wellness
There is no question that technology is a fundamental part of everyone’s life. In fact, data from an April 2021 survey by the Pew Research Center indicate that 93% of Americans report using the internet. Among 18-to-29-year-olds, 99% indicate they use the internet. Data from a February 2021 Pew Research Center survey indicate that 85% of US adults (18 and older) own a smartphone and 84% of 18-to-29-year-olds report using some type of social media (including Instagram, YouTube, Snapchat, TikTok, Twitter, Reddit, Pinterest, LinkedIn, and WhatsApp).
Given the pervasiveness of technology and increased access to social media through smartphones, researchers from a variety of academic fields are studying the impact of social media on our health and well-being. The research highlights serious concerns about the contribution of social media to higher rates of depression and anxiety and lower rates of self-esteem among young adults and adolescents (Boumosleh & Jaalouk, 2017; Twenge, 2017; Sha, Sariyska, Riedle, Lachmann & Montag, 2018; Abi-Jaoude, Naylor & Pignatiello, 2020; Pera, 2020).
To help you make more informed decisions about your social media use, Health Promotion and Wellness is launching the “Less Media, More Social” campaign. Click on the sections below to learn more information and find tips about how you can develop a healthier relationship with technology and social media.
HPW will also be hosting a series of wellness events that are designed to help you unplug and reconnect with each other. The dates and times of the events will be posted on this site.
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RESEARCH-BASED FACT: Individuals who have their phones set to receive notifications have higher levels of anxiety(1).
In a recent survey with undergraduate students from University Park, nearly 50 percent said they spend an average of 4 or more hours per day on their computers, mobile devices, or watching TV (not including time for work or schoolwork)(2). There is no doubt that technology has many benefits; however, there are also unintended negative health effects from spending too much time on computers, devices and social media. Some of the negative mental and physical health outcomes include eye strain, lower sleep quality and quantity, anxiety due to Fear of Missing Out (FOMO), addiction, poor body image, isolation, and loss of control(3).
When you receive a notification from social media on your phone, your brain's reward center is activated and releases dopamine. The physiological response is identical to responses in the body that cause addiction and substance use disorders. Social media platforms were designed by engineers and scientists to be addictive. New psychological terms, such as Internet Use Disorder (IUD), internet Communication Disorder (ICD) and Smartphone Use Disorder (SUD), have been developed to help us understand how technology and social media applications influence behaviors. It is important to know that social media applications alone do not cause addictive behaviors. The features that are programmed into the platforms and applications (likes, notifications, swipes) are what cause individuals to become dependent on the apps(4).
TIP: Turn off your notifications in the settings section of your phone for all non-essential items.
1. Aranda, International Women's Day 2019; Coyne, 2021
2. ACHA-NCHA Penn State Health Assessment Spring 2020
3. Aranda, Julie, Digital Wellbeing: Understanding your tech usage – Tech talk (IWD2019) [Video]. YouTube. https://www.youtube.com/watch?v=XFn7iN_hrQo&feature=youtu.be
4. Alter, A. (2017) Irresistible: The rise of addictive technology and the business of keeping us hooked. Penguin Press, New York.
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RESEARCH-BASED FACT: Individuals who use social media for even 1 hour per day report lower levels of self-esteem(5).
Research suggests that users with higher activity rates on social media most often experience lower self-esteem due to social comparisons(6). Overall, individuals who have higher levels of satisfaction with their lives and a greater sense of connectedness to others spend less time on social media(7). A recent study by Hunt, Marx and Young (2018) found that individuals who limited social media use to 30 minutes per day had better mental health outcomes than individuals who did not decrease their social media time(8).
TIP: Use an app or set a timer to limit your social media time to 30 minutes per day.
5. Vogel, Rose, Roberts & Eckles, 2014; Twenge, 2019
6. Vogel, E. A., Rose, J. P., Roberts, L. R., & Eckles, K. (2014). Social comparison, social media, and self-esteem. Psychology of Popular Media Culture, 3(4), 206–222. https://doi.org/10.1037/ppm0000047
7. Tian, Y., Zhang, S., Wu, R., Wang, P., Gao, F., & Chen, Y. (2018). Association Between Specific Internet Activities and Life Satisfaction: The Mediating Effects of Loneliness and Depression. Frontiers in psychology, 9, 1181. https://doi.org/10.3389/fpsyg.2018.01181
8. Hunt M, Marx R, Lipson C, Young J (2018) No More FOMO: Limiting Social Media Decreases Loneliness and Depression. Journal of Social and Clinical Psychology, 37 (10) https://guilfordjournals.com/doi/abs/10.1521/jscp.2018.37.10.751
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RESEARCH-BASED FACT: Individuals who spend time outside have higher levels of emotional well-being(9).
On a recent survey with undergraduate students at University Park, 46.8 percent scored in the positive range for loneliness on the UCLA Loneliness Scale(10). Did you know that spending time outdoors is associated with higher levels of emotional well-being, whereas greater loneliness and greater daily screen-time are associated with lower levels of well-being(11)? There are many locations on campus where you can unplug and reconnect with the great outdoors, including the Alumni Gardens, the Arboretum, and Hartley Wood (behind the Arboretum).
Research supports the idea that nature provides a calmness that can increase well-being and decrease anxiety(12). Experiences in nature can slow your brain's natural tendency to ruminate (referred to as the brain's default mode) which occurs when you repeatedly think and worry about past or future events. Being in nature and focusing on your surroundings and your breathing can help you slow down and disrupt the default mode of your brain. Even the smallest experience with nature – owning a house plant – can generate health benefits(13).
TIP: Spend at least 30 minutes outdoors every day without using your phone.
9. Stieger, Lewetz & Swami, 2020; Harvard Health 2021; Edwards 2019
10. ACHA-NCHA Penn State Health Assessment Spring 2020
11. Stieger S, Lewetz D, Swami L (2020) Emotional Well-Being Under Conditions of Lockdown: An experience Sampling Study in Austria During the COVID-19 Pandemic. Journal of Happiness Studies https://doi.org/10.1007/s10902-020-00337-2
12. Richardson M, Cormack A, McRobert L, Underhill R (2016) 30 Days Wild: Development and Evaluation of a Large-Scale Nature Engagement Campaign to Improve Well-Being. PLOS ONE 11(2): e0149777. https://doi.org/10.1371/journal.pone.0149777
13. Lee, M. S., Lee, J., Park, B. J., & Miyazaki, Y. (2015). Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study. Journal of physiological anthropology, 34(1), 21. https://doi.org/10.1186/s40101-015-0060-8
Practice Mindfulness
Mindfulness is a technique that can help you become more aware of how you use technology (and social media) and the impact it has on your life. Mindfulness simply means being aware of your actions and feelings in the present without judgement (Jon Kabat-Zinn). For example, many of us mindlessly scroll through Instagram or email while waiting in line at the store. Practicing mindfulness can help you become aware of situations like this when you use your phone. It can also help you start to identify how you feel when scrolling through your friend’s Instagram feed. Do your friend’s photos make you feel jealous, insecure? If so, why?
Becoming more aware of your technology use can help you control how you use it, instead of being controlled by it. Can technology help you develop a sense of autonomy, genuine connectedness to others, and competence (13)?
You can start to build your mindfulness practice by visiting the Healthy Penn State Website. HPW also offers several opportunities to learn about mindfulness:
13. Marsden, P. (2020) Three tips for a healthy digital life during the coronavirus outbreak. https://digitalwellbeing.org/three-tips-for-a-healthy-digital-life-during-the-coronavirus-outbreak/
Additional Resources
Eating Healthy on a Budget
It can feel overwhelming to plan a healthy, well-balanced meal with limited financial resources. We're here to support you as you navigate meal planning, shopping, and meal preparation, maybe for the first time. The information and resources on this page provide a great starting point for eating well on a budget.
Shopping and Meal Planning Tips
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When stocking your pantry, focus on covering the basic food groups: fruits and vegetables, dairy, protein, and grains.
Fruits and Vegetables
- Fresh is almost always preferable, but if fresh is unavailable, frozen and canned fruits and vegetables are good as well. If you buy canned fruits or veggies, try to rinse them once or twice before cooking or eating to remove some of the added salt. Another option is to choose the low-sodium version.
- When buying fruits and veggies, select a variety of colors. Different color vegetables contain different nutrients.
- The U.S. Department of Agriculture (USDA) recommends eating five cups of fruits and veggies per day.
Dairy
- Dairy products, such as cheese, yogurt, and milk are an excellent source of calcium and vitamin D. Look for lower-fat options so you aren’t consuming too much fat along with those nutrients.
- In addition to milk on cereal, you can add dairy to your diet with additions, such as shredded cheese can on salads or quesadillas, and yogurt in parfaits or smoothies.
Protein
- When it comes to protein, think versatility. Plant-based protein sources, such as beans, lentils, tofu, and legumes, can make for a more filling and less expensive option when compared to lean meats.
- Non-meat proteins, such as beans and nuts can be stored without refrigeration.
- When purchasing lean meats, try to purchase packaged chicken breasts, legs, or thighs in single meal portions that you can freeze and use when needed.
- Eggs are an inexpensive source of protein that can be used in a variety of ways.
- Canned tuna and salmon are great ways to obtain the USDA recommended quantity of at least eight ounces of seafood each week.
- Try some of these budget-friendly proteins:
- Canned chicken or fish
- Peanut butter
- Tofu
- Beans and lentils
- Eggs
Grains
- When adding grains to your pantry, opt for whole grain-rich items like whole wheat bread, tortillas, pasta, and brown rice.
- How can you tell if an item is made with whole grains?
- The first item in the ingredient list will always indicate a whole-grain item such as whole wheat flour.
- Additionally, there are yellow WHOLE GRAIN labels produced by the WholeGrainsCouncil.org specifying if the product is 100% WHOLE GRAIN, 50%+ WHOLE GRAIN, or WHOLE GRAIN
- Food packaging can be misleading. Look at the ingredient list to ensure the item is whole grain.
- Whole grain-rich items contain more dietary fiber which can help support overall health. In white or enriched flour items, much of the dietary fiber is removed.
- Always opt for whole-grain items when you can.
- Other grain options include quinoa, farro, oats, and wild rice. All of these grain options can be quickly cooked in 15-20 minutes. Extra can be stored in the fridge for a few days.
Spice it up
- Popular basic spice staples usually include garlic powder, red pepper flakes, dried oregano, and dried basil.
- Don’t be afraid to combine different seasonings to achieve a flavor. If you’re hesitant to experiment, consider buying pre-mixed seasonings like Italian blend.
Information Source: USDA MyPlate | U.S. Department of Agriculture
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Watch for hidden sugar
Sugar is added to many foods. Check the ingredient list to determine which types of sugar are included.
- Sugar is often listed in the ingredients using these terms:
- “In juice” (some sugar)
- high fructose corn syrup, fruit nectars, agave, molasses (avoid these if you can, or rinse before eating)
- Added sugar is commonly found in canned beans and canned fruits and vegetables
- Look for labels that say “in water” or “no sugar added”
- Check the food label to see how much daily recommended sugar is contained in a single serving.
Be a smart shopper
Use coupons and shop for bargains
- Many stores have weekly specials. Look for the flyer as you enter the store. The flyer will include information about specials as well as coupons.
- Specific brands often run deals and promotions. You can receive these in emails if you sign up online. Check your favorite brands' websites.
Get a store reward card
- Most stores advertise specials that you can only get with the reward card.
- Most stores offer these cards for free and they often come with their own special coupons.
- Store reward cards may also offer other discounts on items such as gas.
Shop by comparing Unit Price
- When comparing brands or sizes look at the unit price rather than the actual price for the item.
- The unit price tells you how much you will pay by unit. (ounces, pounds, etc.) Generally, you want to purchase the brand that has the lowest unit price.
- The unit price standardizes the cost of the product based on the size of the container.
- In the image, the first item is the better buy because it has a lower unit price ($0.05 versus $0.12), even though the cost of the second item appears to be less expensive $1.62 versus $0.72).
- Generally, the unit price will be lower when you buy a higher quantity of the product.
Buying in bulk
- Most of the time buying larger quantities of a product is less expensive than buying a smaller quantity. In other words, the larger quantity is cheaper (by the unit) than the smaller quantity.
- Buy items in bulk that can be frozen or are non-perishable. Examples of items that can be frozen include:
- Most meats and fish
- Many fruits
- Some veggies
- Bread products (loaf of bread, buns, rolls)
- Cheese
- Avoid buying perishable items in bulk.
Store brand versus name brand
- The store brand is often less expensive while being the same quality as the name brand. Check the unit price information when comparing store brands to name brands.
Plan before you go
- Make a list to help you stick to your budget.
- Decide what meals you will make each day of the week and build your list around the necessary ingredients.
- Buy items you can use for multiple meals.
- Buy bulk chicken to make more than one meal in the week. Remember, you can separate the large pack into smaller, individual portions and freeze them to avoid waste.
- Buy lettuce to make multiple salads for lunch throughout the week.
- Do your grocery shopping after you eat a meal. People tend to buy more unnecessary products when they grocery shop on an empty stomach.
- Sugar is often listed in the ingredients using these terms:
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Fresh Fruit
- Apples
- Bananas
- Cantaloupe
- Grapefruit
- Grapes
- Honeydew Melon
- Kiwi
- Mango
- Nectarines
- Oranges
- Pears
- Pineapple
- Plums
- Strawberries
- Tangerine
- Watermelon
Fresh Vegetables
- Artichokes
- Avocados
- Baby Carrots
- Brussels Sprouts
- Cabbage
- Cauliflower
- Celery
- Cherry Tomatoes
- Green Peppers
- Onions
- Potatoes
- Radishes
- Romaine Lettuce
- Spaghetti Squash
- Sweet Potatoes
- Whole Carrots
Frozen Fruit
- Applesauce
- Pineapple
- Mandarin Oranges
- Peaches
- Pears
- Apricots
- Strawberries
- Blackberries
Frozen Vegetables
- Carrots
- Cut Green Beans
- Spinach
- Green Peas
- Collard Greens
- Corn
- Cauliflower
- Broccoli
Canned Vegetables
- Cut Green Beans
- Corn
- Carrots
- Potatoes
- Green Peas
- Tomatoes
- Beets
- Turnip Greens
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Fruits and vegetables are at their lowest price when they are in season.
Fall Produce Winter Produce Summer Produce Spring Produce Apples Brussels Sprouts Blueberries Artichokes Grapes Broccoli Corn Mango
Green Beans Cabbage Tomatoes Pineapple Sweet Potato Grapefruit Watermelon Strawberries
Building Confidence in the Kitchen
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Cooking Definitions
Sauté = to fry on the stovetop using oil
Boil = bring water to the point where it begins to aggressively bubble
Simmer = maintain at a temperature just below boiling; usually refers to liquids
Searing = when the surface of the food is cooked at a high temperature, it forms a browned crust
Dice = to cut food into small blocks
Chop = general term for cutting food into bite-sized pieces; usually ¼ of an inch
Season to taste = adding just enough of an ingredient that it’s to your liking; there’s no measured amount
Steam = a process of cooking food that places the food over boiling water, but not in the water
Bake = place in the oven and cook using dry heat
Helpful definitions for recipe terminology
Yield = how much the recipe makes
Serving Size = how much 1 person will be served
Ingredients = the items that are needed to make the food
Tip: Read the entire recipe and list of ingredients before attempting to cook
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1 cup = 8 ounces = 226.796 g
1 pound = 16 ounces = 453.592 g
1 tablespoon = 3 teaspoons = 14.787 g
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A French term, culinary meaning "Everything in one place"
Tips to create Mise En Place in your kitchen:
- Begin with a clean workspace
- Measure all ingredients out before cooking and place each ingredient in its own small bowl
- Set out all needed cooking utensils
- Have a kitchen timer readily available
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Keep hot foods hot and cold foods cold
The temperature danger zone for food is between 40°F and 140 °F. When food is within this temperature range, bacteria grow most rapidly.
Source: The Temperature Danger Zone
Avoid cross-contamination
- Use separate cooking utensils for meats
- Use separate cutting boards for meats and vegetables or other ingredients
- Wear gloves to prepare meat
- Wash your hands before and after cooking, and when switching cooking tasks
Thaw frozen food safely
Food can be defrosted in a refrigerator, under cold running water, or in the microwave on defrost mode. Food should be thawed in cold water because it allows the food to defrost completely and inhibits bacterial growth.
Additionally, food can be thawed as part of the cooking process. Do not thaw food, including vegetables, on the counter as this allows for rapid bacterial growth. Most vegetables can be cooked from frozen.
Sources: The Big Thaw — Safe Defrosting Methods | Food Safety Inspection Service
How to Freeze Leftovers
Use shallow containers or freezer bags which help the food get to a safe temperature more quickly once in the freezer. For more information on freezing food safely, visit U.S. Department Of Agriculture Food Safety and Inspection Service.
Cooking Temperatures
Cook foods to the proper temperature. The best way to ensure your food is cooked to the correct temperature is to use a kitchen thermometer. For more information on cooking temperatures, visit foodsafety.gov.
Preparing Meat
For information on how to safely cook meat, visit the Safe Food website.
Nutrition Resources
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Health Eating and Nutrition
Resources for achieving healthy eating habits and maintaining proper nutrition -
Nutrition Clinic
Schedule a free nutrition appointment with a registered dietitian -
Wellness Services
Make an appointment for free nutrition consultation services with a peer educator -
Cooking Videos
Learn how to make healthy recipes by cooking along with HealthWorks students -
Healthy Recipes
View our list of healthy recipes; many are easy enough to make in your Residence Hall
Additional Resources
We offer weekly wellness activities. Check out the opportunities below.
Yoga and Meditation
Join Latisha Franklin, Ph.D (RYT 200) for yoga and meditation classes Thursdays at 5:00 p.m. starting June 12 through July 31 at the Palmer Museum. Check in at the front desk to find the specific room where yoga will be held. No class on June 19.
Feel free to bring your own mat. A limited amount of yoga supplies are provided and no experience is necessary. All are welcome!
You can watch previously recorded classes at your convenience. The recorded yoga and meditation classes are guided by yoga instructor, Sima Farage. Get your yoga and meditation practice started today.