Wellness

The Wellness team is committed to providing prevention and wellness workshops for OSU students.

Consistent with our mission, the Wellness 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

The Wellness team also facilitates annual events (such as World AIDS Day), collaborates with other OSU departments and community agencies, and offers 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

What is wellness coaching?

Wellness coaching is a free and unlimited service available to OSU students that provides opportunities to explore your personal strengths and apply them to your wellness goals.

Wellness coaching takes an appreciative approach to creating the life you want by focusing on possibilities.

Coaching sessions focus on your strengths and opportunities, building on what's working in your life rather than diagnosing and fixing what's not.

How can I benefit from wellness coaching?

Through the process of coaching you may...
  • Increase self-awareness and self-knowledge
  • Achieve personal and academic goals
  • Initiate and sustain wellness behaviors
  • Have an increased sense of life satisfaction, purpose and meaning
  • Increased self-efficacy
 
...In areas such as:
  • Stress management
  • Eating
  • Physical activity
  • Sleep
  • Financial management
  • Relationships
  • Other wellness areas

How do I make an appointment?

You can make an appointment online. Meetings are located at SHS @ Dixon. Wellness coaching is available only to OSU students.

How do I prepare for my appointment?

Once you make the appointment, you will receive an e-mail with a link to an online strengths assessment to do before your appointment. You will be asked to bring your strengths report with you to your first appointment.  

How can I contact a wellness coach?

You can reach a wellness coach at 541-737-3517 or danielle.caldwell@oregonstate.edu.

Sign Up for Wellness Coaching

Use the calendar below to schedule your wellness coaching appointment.

Select "Schedule an Appointment" for the date and time you prefer, then complete and submit the form.

If none of these times fit your schedule, we may be able to see you another time. Contact danielle.caldwell@oregonstate.edu, and include several dates and times that you would prefer.

If you are having difficulties with the online scheduling, or need accommodations related to a disability, please call 541-737-3517.

 

Nutrition

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

How to make an appointment


This service is available to students only. To make an appointment, call 541-737-9355. Appointments are located at SHS @ Dixon.

Appointments are confidential and last approximately 40 minutes. There is NO CHARGE for consultations, and appointments are unlimited, in order to best assist you with your goals.

NOTE: A fee will be assessed to your account if you fail to show up to scheduled appointment.

Preparing for your first appointment


Complete the Nutrition and Health Information Questionnaire (PDF). Follow instructions on the form and return it at least one day prior to your 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.

Contact us

For appointments: 541-737-9355
Confidential fax: 541-737-9665

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

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.

Wellness Agents

Want to influence student health and well-being on campus? Become a peer leader through Student Health Services’ new Wellness Agents Program!

Mission

To support student success, health and well-being through comprehensive high-impact peer programs. Wellness Agents is grounded in the belief that high quality peer programs foster healthy behaviors, student engagement and success, and overall inclusivity through education, environmental change and advocacy.

Values

  • Student success
  • Evidence and public health theory-based
  • Collaboration
  • Campus-wide multilevel change
  • Social justice and inclusivity
  • Community engagement and community building

Description

Students from all over campus can be involved in making OSU a healthier, more inclusivity community. Peer leaders work with professional faculty in Alcohol, Drug and Violence Prevention; Health Promotion; Survivor Advocacy; Community Relations; and Mental Health. This program is an opportunity to gain professional experience and learn about working in higher education with an awesome team.

How to get involved

For more information, please contact Sara Caldwell-Kan at Sara.Caldwell-Kan[at]oregonstate[dot]edu

 

Safer Sex

safer sex header image

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."

Request safer sex supplies by completing this ordering form (click here)

Questions about the Safer Sex Spots program?

Email safersex@oregonstate.edu.

Sexy Communication

Sexy Communication Tips

Communication is vital in a healthy sexual relationship, but how do we communicate? What is good communication?

Good communication helps you know what your partner likes and dislikes: Ask what turns your partner on. Likewise, your partner won’t know what you like unless you voice your needs and desires.

Safer sex: Talk with your partner about your preferred method of protection from STIs and pregnancy prevention.

It is important to talk about your sexual history: This can be a good way to figure out if you are at a higher risk for STIs/STDs. You can also talk about whether or not you or your partner have been tested recently.

Speak for yourself rather than the other person: Approach it this way: "I want to be sure to protect myself AND you." Very few people are going to think it’s a bad thing.

Plan when to have the conversation: NOT IN BED! Not during the act. Here are some example conversations to get you started.

Think before you talk: What do you want, what are your limits, how you are going to protect yourself?

Think talking about sex beforehand will ruin the mood? Think again. It can be a turn on for many people!

Talking about the basics can lead to other topics: It can open the discussion to experimentation and fantasies.

Once you’ve talked about your limits and protection, the real fun begins!

Communication is the best sexual technique – the best way for both parties to get what they want from the sexual relationship.

Be prepared for denial or rejection: You haven’t "lost" anything, just count it as practice.

Practice beforehand what to say to a partner about safer sex: Some people practice on friends or in front of a mirror.

Negotiating with a partner can be awkward at first, but it gets easier.

Healthy Relationships

Here are important things to keep in mind for your relationship health:

Take the time to be there: It is important to make quality time for the other person. Try turning off the TV and going for a walk with your partner, or relax on the couch and just talk.

Actively listen to your partner: Show interest by asking questions, or just being a sympathetic listener.

Balance your relationship with your other obligations: Be honest about your priorities, and follow through with your commitments.

Let your partner know about the good things, too: Point out positives as well as negatives; it helps to show that you see the things they do right, not just what they do wrong.

No two people are the same: Be willing to make compromises with your partner, but remember that you have a right to stick to your values and beliefs.

Make sure your needs are met, too: You deserve to get what you want from the relationship, and from the other person.

Your partner is human: They can’t always meet all of your needs. Sometimes you have to look outside the relationship for more emotional support, or just someone to vent to about homework. Maintaining other friendships is still important while in a relationship.

Keep your expectations of the other person realistic: Don’t expect the other person to change who they are. Also don’t expect them to know what you are feeling or what you need before you tell them (they aren’t a mind reader). But don’t let your expectations be too low, you deserve someone who respects you and your values.

No one is born an expert: Relationships take practice, and each one is different.

Be yourself: “Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.” – Dr. Seuss

Talk with each other: Good communication is essential for a healthy relationship.

Is It Love?

“We are all a little weird and life’s a little weird, and when we find someone whose weirdness is compatible with ours, we join up with them and fall in mutual weirdness and call it love.” – Dr. Seuss

Building a Healthy Relationship from the Start

The first months of relationships are usually full of promise and free of conflict. When you are just starting a relationship:

  • Build a foundation of appreciation and respect. Happy couples make a point of noticing even small opportunities to say “thank you” to their partner, rather than focusing on mistakes their partner has made.
  • Explore each other’s interests and passions so that you have a long list of things to enjoy together. Try new things together to expand mutual interests.
  • Establish a pattern of apologizing if you make a mistake or hurt your partner’s feelings.
  • Relationships change over time. What you want from a relationship in the early months of dating may be quite different from what you want after you have been together for some time.
  • Even positive change tends to be stressful, but change is inevitable. Welcoming change as an opportunity to enhance the relationship is more fruitful than trying to keep change from happening.
  • When there is conflict between you and your partner. It is inevitable and normal that there will be times of sadness, tension, or outright anger between you and your partner.

Some keys to resolving conflicts in healthy relationships are self-honesty, and a willingness to consider your partner’s perspective even if you don’t fully understand it.

Resolving Conflicts

Communication and Conflict Resolution

Communication is important but rarely, if ever, are we actually taught HOW to communicate effectively.

Particularly when there are important decisions regarding marriage, sex, career, and family to be made, healthy communication is critical. Here are some things to help you communicate successfully through tough issues.

Establish an Atmosphere of Emotional Support

Emotional support for each other is critical. Emotional support means giving your partner the message that you’re behind him or her. This does not mean always agreeing with one another. Emotional support involves accepting your partner’s differences and not insisting that he or she meet your needs only in the precise way that you want them met. Find out how your partner chooses to show his or her love for you and don’t set absolute criteria that require your partner to always behave differently.

It’s All in the Family               

Understanding why or how your partner solves problems the way they do starts with understanding how their family solves problems. Similarly, let them know how you were brought up to solve problems. If you styles don’t match up, you can work together and even find new ways. Here is a great resource to help understand and deal with dysfunctional family styles: http://www.counseling.txstate.edu/resources/shoverview/bro/dysfunc.html

Timing Counts: Sometimes “Right Away” is not the “Best Way”

Research on happy couples suggests that it is important that couples “time” their fights in the way that works best for them. Contrary to previous notions, the best time to resolve a conflict may not always be “right away” or even as soon as possible. A “time-out” period can help you avoid saying or doing hurtful things in the heat of the moment and can help partners more clearly identify what changes are most important. Remember—if you are angry with your partner but don’t yet know what you want, it will be nearly impossible for your partner to figure it out!

Adopt a “Win-Win” Position

A “win-win” stance means that your goal is for the relationship rather than either partner to “win” in a conflict situation. If your partner feels bullied, out-talked, or otherwise the “loser” in a fight, you may win the battle but lose ground in the relationship. Find ways to compromise so that each partner agrees with the solution.

Discuss One Thing at a Time

Bringing up other problems when the first discussion is unfinished can also lead to distance. Do your best to keep the focus on resolving one concern at a time, even if it is tempting to “list” other concerns or grievances; putting all your gripes out at once can be overwhelming and greatly escalate the discussion to a fight.

Outside Pressures on a Relationship

Differences in Background

Even partners coming from very similar cultural, religious, or economic backgrounds may find it important to discuss their expectations of how a “good” boyfriend, girlfriend, or spouse behaves. What seems “obvious” or “normal” to you may surprise your partner and visa versa. If you are from different backgrounds, be aware that you may need to spend more time and energy to build your relationship. It may be important to take the time to learn about your partner’s culture or religion, being careful to “check out” what parts of such information actually “fit” for your partner.

Time Together and Apart

Time spent apart and time spent together is a common relationship concern. You enjoy time together, but you also may enjoy time alone or with other friends. If you interpret your partner’s time apart from you as, “he or she doesn’t care for me as much as I care for him or her,” you may be headed for trouble by jumping to a premature conclusion. “Check out” with your partner what time alone means and share your feelings about what you need from the relationship in terms of time together. Perhaps you can reach a compromise where you get more time together while leaving your partner the freedom to be alone or with others without your feeling rejected or neglected. Demanding what you want, regardless of your partner’s needs, usually ends up driving your partner away.

Your Partner’s Family

For most college students, their families remain an important source of emotional, if not financial, support during their years at the university. Some people find dealing with their partner’s family difficult or frustrating. You may wonder how you can have a good relationship with them, or if you should even try! It can be helpful to take a mental step back and think about parental good intentions. Let’s assume at the very beginning that most parents are concerned about their children and that they want to stay in contact with them. Problems sometimes arise when parents forget that their children are individuals with separate lives, who are making their own decisions. People come from varied backgrounds, and families may offer well-intentioned advice about your relationship or your partner. It’s important that the two of you discuss and agree how you want to respond to differing family values and support one another in the face of what can be very intense “suggestions” from family.

Friends

There are some people who seem to believe that “If I’m in a relationship, I have to give up all my personal friends unless my partner likes them as much as I do.” Giving up friends may not be healthy for you or the relationship, except in circumstances where your friends pressure you to participate in activities such as drug or alcohol use that are damaging to yourself and the relationship. Neither should it be assumed that your partner will enjoy your personal friends as much as you do. Just as with other areas in a relationship, you can negotiate which friends you and your partner spend time with together. You might ask: “Which of my friends do you enjoy seeing and which ones would you rather I see alone or at other times when I’m not with you?” Talk with your partner about friendships with others, negotiate any concerns and recognize that each of you may need to continue your friendships even when you are intimately involved with one another.

Relationships with Special Concerns/Challenges

Strong, loving relationships come in many different forms. Cross-cultural or inter-racial couples, same-sex couples, relationships where one partner has a disability, and long-distance relationships are but a few examples of relationships that involve additional challenges beyond those discussed in here.

Sexy Role Play

Here are some tips to boost your confidence in negotiating safer sex.

  • Talk to your partner about using protection before getting intimate: This will help you both be more comfortable and prepared to use a condom or dental dam when the time comes.
  • Practice makes perfect: The best way to learn how to use condoms correctly and guarantee their effectiveness is to practice putting them on yourself or your partner.
  • If you are concerned about the interruptions of using either condoms or dental dams, try to incorporate them into your foreplay. By helping your partner put on protection together, you both will stay aroused without spoiling the moment.
  • Remember that you can get FREE condoms, dental dams, female condoms, finger cots, lubrication, sexual health information and resources at Student Health Services, Room 337, as well as Condom Hot Spot locations on campus.
  • It might be helpful to have condoms/dental dams around, so when thing start to really heat up, you will be ready.

Source: modified from www.everything-condoms.com

Some Sexy Role Play Examples

There are several strategies you can employ when trying to get your partner to use a barrier method:

Strategy #1: Respect – Acknowledge your partner’s concerns.

If your partner says... “Condoms ruin sex for me; I just can’t feel anything with those things.”

Possible response... “I understand what you’re saying, and I want you to enjoy our time together. Could we try using lubricant to see if that helps?”

Strategy #2: Education – Be knowledgeable about sexual risks.

If your partner says... “I wouldn’t care even if you did have the virus, we’ve had sex before and I’ve never got it; it’s my decision.”

Possible response... “I’ve been trying to educate myself about this virus, and I now regret that we ever had unprotected sex. Using latex is for the protection of both of us, so it’s not just your decision. Actually, it’s possible that either, or both of us, already have the virus because it might take up to six months for the test to say we’re HIV-positive. It’s also possible for us to give each other different kinds of infections that we may not even know we have.”

Strategy #3: Perseverance – Offer an alternative point of view when faced with resistance.

If your partner says... “Oral sex is safe. I don’t think either of us wants to be covered in latex for oral sex.”

Possible response... “On the other hand, why take chances with our health. Actually research has shown that oral sex isn’t as safe as it was once believed to be. We’ve never used flavored condoms for oral sex. It could be fun. Maybe we should give it a try.”

Strategy #4: Eroticizing latex – Incorporate latex into loving making.

If your partner says... “Stopping to put on a condom ruins the mood; it really turns me off.”

Possible response... “I know ways to use condoms that will actually get you more turned on. Let me show you.”

Strategy #5: Bargain – Reach a mutually satisfying outcome.

If your partner says... “I want to have sex with you, but I don’t want to use a condom.”

Possible response... “I want to have sex with you, too. So we definitely want the same thing. So why don’t we try using the lubricant with the condom to see if we can make it feel good for you? That way we’ll both get what we want and in the process we’ll be showing that we care about each other’s health.”


Sources: Casey, M.K., Timmermann, L., Allen, M., Krahn, S., Turkiewicz, K.L. (2009). Response and Self-Efficacy in Condom Use: A Meta-Analysis of this Important Element of AIDS Education and Prevention. Southern Communication Journal, 74(1), pp. 57-78. Lam, A.G., Mak, A., Lindsay, P.D., Russell, S.T. (2004). What Really Works? An Exploratory Study of Condom Negotiation Strategies. AIDS Education and Prevention, 16(2), pp 160-171.

Sexual Health Bill of Rights

It’s up to you to get what you want from sex and to avoid what you don’t want. Get to know yourself, and know your body. Know what you want out of the sexual relationship. What do you find sexually appealing? What feels good to you? What are your limits? Know what kinds of things you are willing to participate in and what things you won’t within a sexual relationship.

Create your own Sexual Health Bill of Rights. Here are some examples:

  • I have the right to own my own body.
  • I have a right to my own feelings, beliefs, opinions and perceptions.
  • I have a right to trust my own values about sexual conduct.
  • I have a right to set my own sexual limits
  • I have a right to say no.
  • I have a right to say yes.
  • I have a right to experience sexual pleasure.
  • I have a right to remain celibate.
  • I have a right to be sexually assertive.
  • I have a right to be the initiator in a sexual relationship.
  • I have a right to be in control of my sexual experiences.
  • I have a right to have a loving partner.
  • I have a right to my sexual orientation and preferences.
  • I have a right to have a partner who respects me, understands me, and is willing to communicate with me.
  • I have a right to talk to my partner about incest/child sexual abuse/rape.
  • I have a right to ask questions and receive accurate sexual information.

Lowering Risk

Safer sex means protecting yourself and your partner from sexually transmitted infections (STIs), HIV and unplanned pregnancy. Safer sex can also mean deciding to abstain from sexual intercourse or finding other forms of sexual expression that do not involve the exchange of bodily fluids.

OSU Sex StatsGet Dressed Before You Get Down

Every two years we survey students on their sexual health behaviors as well as a whole host of other health behaviors. Here are the survey results from Spring 2014:

  • 30 percent of OSU students weren’t sexually active within the last year
  • 70 percent of students had one or more partners during the last year
  • Out of the 70 percent who were sexually active, 43 percent of them had one partner during the last year

Of those that were sexually active:

  • 46 percent had oral sex within the last 30 days
  • 50 percent had vaginal intercourse in the last 30 days and
  • 5 percent had anal sex in the past 30 days

NOTE: There is a big discrepancy between how much sex people think everyone else is getting and what students are actually reporting.

Continuum of Risk

There are varying levels of risk involved with sexual activities.

LOW RISK

  • Kissing
  • Masturbation or mutual masturbation
  • Cyber-sex, fantasy, or phone sex
  • Touching or massage
  • Fondling or body rubbing
  • Using clean sex toys

MODERATE RISK

  • Manual stimulation of one another
  • Vaginal intercourse with a condom or female condom
  • Anal intercourse with a condom or female condom
  • Oral sex on a man with a condom
  • Oral sex on a woman with a dental dam or non-microwavable plastic wrap

HIGH RISK

  • Vaginal intercourse without a condom
  • Anal intercourse without a condom
  • Oral sex without a condom, dental dam, or non-microwavable plastic wrap

Lower Your Risk of STIs and Unwanted Pregnancy

Contraception

Birth control pillsWhen you are choosing a contraception method, the first thing you should do is establish a relationship with an SHS provider, or someone in Corvallis or from your home community. They will be your best resource for contraceptive information.

Here are some other things to consider:

  • Your overall general health
  • How often you have sex
  • The number of sexual partners you have
  • If you ever want to have children
  • The effectiveness of each method
  • Side effects of each method
  • Your comfort level when using the method

What is the difference between a barrier method and a hormonal method?

Barrier methods: Barrier methods are methods of contraception that work by preventing contact with sexual fluids. Using some form of plastic, usually latex or polyurethane, fluids are blocked, thus preventing transmission of STIs as well as pregnancy. The main types of barrier methods are the male condom, the female condom, and dental dams.

Hormonal methods: There are many methods of hormonal contraception, the most popular of which is the combination birth control pill. Basically it is a method of birth control that changes a woman's hormonal cycle to prevent ovulation.

Non-barrier/Non-hormonal methods

Some choose a non-barrier/non-hormonal method. These offer no protection against STIs or pregnancy:

Rhythm method: This method is based on the woman’s menstrual cycle. This can be ineffective if there are any fluctuations in her monthly cycle.

Withdrawal: Withdrawing the penis just prior to ejaculation is also not very effective. Timing withdrawal is difficult, and there can be up to half a million sperm in the drop of fluid at the tip of the penis. Also, concentrating on timing the withdrawal may interfere with the male's ability to relax and enjoy sex.

Barrier Methods

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 male condom

The male 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 female condom

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 female condoms (PDF).

Other barrier methods

Hormonal Methods

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.

Abstinence

Abstinence is the only 100-percent foolproof method of preventing STIs and unplanned pregnancy.

What is abstinence?

  • Deciding not to participate in sexual activity
  • Waiting for the right person, time and place
  • Finding ways to be intimate with someone without the exchange of bodily fluids
  • Abstinence can last for an evening or for years.

Abstinence can mean different things for people depending on that person’s definition of sex.

So if you choose to be abstinent, that’s great, you are doing the best thing you can do to protect yourself from unplanned pregnancy and STI’s. Here are a few things you can do to maintain your decision to abstain from intercourse:

  • Discover societal pressures that influence your choices
  • Avoid high pressure sexual situations
  • Take ownership of your personal rights in sexual relationship
  • Decide in advance what sexual activities you will and won’t participate in and discuss these with your partner (not in bed)
  • Learn more about your body and how to keep it healthy
  • Learn more about available birth control methods should you choose to have intercourse and have back-up methods available
  • Learn about STIs; the signs and symptoms and how to protect yourself

Even if you are not having sex right now, it’s still good to review the information in the rest of these pages. That way you are ready, if you do decide to engage in sexual activity.

Relationship Resources

Condom conversations

Recommended reading

  • Fanning, Patrick, Matthew McKay & Martha Davis. Messages: The Communication Skills Book. New Harbinger, 1995.
  • Gottman, John M. & Nan Silver. The Seven Principles for Making Marriage Work. Three Rivers Press, 2000.
    Purcell, Maud. "The 10 Secrets of Happy Couples." Retrieved 8/26/02, from http://psychcentral.com, Dr. John Grohol's Mental Health Page. Used with permission.

Useful web sites

Safer Sex Supplies

Request safer sex supplies by completing this ordering form (click here)

 

Questions about the Safer Sex Spots program?

Email safersex@oregonstate.edu.

Sleep

College students report at least two times 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

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

1. Maintain a regular wake and sleep schedule, even on weekends.

Try to keep wake and sleep times regular, not varying 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

2. Come up with a regular, relaxing bedtime routine. 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 down-time between studying and going to bed.

3. Create a sleep-friendly environment.

A sleep-friendly environment is one that 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, and try “white noise” like fans or humidifiers to cover other noises.

4. Lie down to go to sleep only when sleepy.

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.

5. Use your bed only for sleep and sex.

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.

6. Don’t eat within two or three hours of your planned bedtime.

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.

7. Exercise regularly, but be sure to complete your workout at least a few hours before bedtime.

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.

8. Avoid caffeine before bedtime.

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.

9. Avoid alcohol and nicotine close to bedtime.

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.

10. Limit afternoon naps to one hour or less.

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.


1. Franklin, B.C., Buboltz, W.C., 2002. Applying sleep research to university students: Recommendation for developing a student sleep education program.

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

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