Wellness

We provide workshops for OSU students.

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

Workshops

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

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

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

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

Wellness Coaching

What is wellness coaching?

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

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

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

Schedule a session

What can I expect from wellness coaching?
The process of coaching will encourage you to...
  • Become more self-aware and self-accepting
  • Identify and achieve meaningful personal, professional, and academic goals
  • Try new things that bring you greater happiness, well-being, and success
  • Consider what brings you a sense of satisfaction, purpose, and meaning
  • Increase your agency and self-efficacy
 
Students who use coaching often focus on...
  • More effectively managing stress, emotions, money, or time
  • Relationships of all kinds
  • Identifying what matters most to you and building a life around those values
  • Making changes to or time for your physical well-being 
  • Academic goals and how to best achieve them
  • Maximizing the strengths that you already possess within you
How do I schedule a coaching session?

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

Wellness coaching is currently available only to OSU students.

What happens when I schedule a session?

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

  • A form that asks for some basic information before your first session
  • A strengths assessment to complete before your appointment.
How can I get more information about this program?

Feel free to contact the Assistant Director for Wellness, Todd Gibbs.

Our Wellness Coaches

Sienna Antolin

Pronouns: (She, Her, Hers)

Role at OSU: 1st Year Graduate Student in the Master's of Athletic Training Program

Top VIA Strengths: Gratitude, Kindness, Fairness

Sienna was born and raised in Mililani, Hawaii and graduated from the University of Hawaii at Manoa with a degree in Kinesiology and Rehabilitation Science. She is currently in her first year of her Master’s program in Athletic Training.

Sienna first became interested in pursuing a career in athletic training when she volunteered in the athletic training room at UH Manoa. Working with students in this environment eventually led her to the Wellness Coaching program at OSU.

During her time as a Wellness Coach, Sienna hopes to use the values encompassed in this service to spread aloha and positivity to other students. In her free time, Sienna enjoys hiking, trying new restaurants and spending time with family and friends.

Kayleen Eng

Pronouns: (She, Her, Hers)

Role at OSU: 1st Year College Student Services Administration Graduate Student; Administrative Support Coordinator, Office of the Provost and Executive Vice President

Top VIA Strengths: Perspective, Perseverance, Social intelligence

Kayleen was born and raised in Salem, Oregon and graduated with a double major in Psychology and Sociology and a minor in Business from the University of Oregon.

She previously worked at Pepperdine University where she was first exposed to higher education and found her passion of working directly with students. Originally aspiring to become a counselor, Kayleen was drawn to Wellness Coaching for its focus on peer-to-peer relationship building, strengths-based service and positive encouragement.

She is currently in her first year in the CSSA Master’s program and works as the Administrative Support Coordinator in the Office of the Provost and Executive Vice President. In her free time, Kayleen enjoys traveling, working out and spending time with her family and best friends in Salem.

Rheannon Rua Blount

Pronouns: (She, Her, Hers)

Role at OSU: Instructor, Physical Activity Course (PAC) Program

Top VIA Strengths: Appreciation of Beauty & Excellence, Curiosity, Gratitude, Forgiveness and Love of Learning

Rheannon grew up in the wilds of Yaak, MT. It was there that she cultivated her appreciation of beauty and excellence in the natural world. After adventuring as a bike messenger for several years, she started her undergraduate career at Portland Community College and then transferred and graduated from Oregon State University with a major in Botany and Plant Pathology and a minor in Chemistry. She completed her PhD at Oregon State in Botany and Plant Pathology where she studied fungal evolution and chemistry. She currently teaches yoga in the Physical Activity Course Program, teaches mountain biking with No Apologies! LLC, and organizes storytelling events about the perception (or misperception) of failure with Intrepid Failure.
 
Rheannon is drawn to wellness coaching by her desire to encourage people to design and create their own lives. She uses many tools, such as outdoor adventure, yoga, science, and mindfulness to build stoke in her own life and wants to help others find their own tools to love the life they are living.

Fred Tedeschi

Pronouns: (He, Him, His)

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

Top VIA Strengths: Gratitude, Kindness, Judgment

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

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

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

Nina Roberts

Pronouns: (She, Her, Hers)

Role at OSU: First year PhD student in Public Health: Health Promotion Health Behavior

Top VIA Strengths: Love of Learning, Judgment, Gratitude

Nina is a first year Ph. D. student in Public Health with a focus on Health Promotion Health Behavior.

She was drawn to Wellness Coaching for it’s holistic, strength based approach to health.

In her spare time, Nina enjoys teaching yoga, baking and playing with her dog, Bunny.

Matthew Tradewell

Pronouns: (He, Him, His)

Role at OSU:  1st Year College Student Services Administration Graduate Student; Assistantship with the Graduate School

Top VIA Strengths: Love, Judgment, Perseverance

Originally from Reno, Nevada, Matt decided to go out of state for his undergraduate education at Washington State University. After graduating with a bachelors in Public Relations and Sociology, Matt continued to work professionally at WSU for four years.

Currently enrolled as a first year student in the CSSA Master’s program, Matt was drawn to Wellness Coaching for the peer-to-peer coaching aspects of the program: “The transition to college and navigating the day-to-day rigors of academia can be overwhelming; and I wish I had a support system through my undergraduate experience. I look forward to supporting, affirming and encouraging my peers to be the best versions of themselves while helping them achieve their goals.”

In his free time, Matt enjoys hanging out with his two ridiculous cats, playing Nintendo games too much and getting outside whenever he can.

Danielle Caldwell

Pronouns: (She, Her, Hers)

Role at OSU: Wellness Education Coordinator, Recreational Sports  

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

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

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

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

Sign Up for Wellness Coaching

Body: 
Use the calendar below to schedule your wellness coaching appointment.

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

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

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

If none of these times fit your schedule, we may be able to see you another time. Contact Todd Gibbs, Assistant director for Wellness and include several dates and times that would work for your schedule. If you are having difficulties with the online scheduling, or need accommodations related to a disability, please call 541-737-3529.

 

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

Become a peer leader.

Want to influence student health and well-being on campus? Join the Wellness Agents program!

Mission and values

To support student success, health and well-being through comprehensive, high-impact peer programs.

Wellness Agents are 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.

We value:

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

Wellness Agents have unique opportunities to get involved in prevention and wellness efforts at Oregon State University. Each term they help plan large awareness events and educate the student population on college health issues.

Wellness Agents are trained to be campus leaders and work in a cohort. They have opportunities to work with professional faculty and apply skills outside of the classroom to promote health and well being.

Wellness Agents serve a minimum of 15 hours per term for three consecutive terms. All Wellness Agents attend one term of training, followed by at least two terms of service. There are no prerequisites to apply. Applications are accepted for Fall and Winter terms only.

Past activities

Wellness Agents have lead, supported and coordinated a number of wellness activities throughout campus. Some examples include the annual Boldly Me Health Week and the annual Game of Your Life.

Wellness Agents have served on the Prevention and Advocacy Coalition, helped designed wellness campaigns and facilitated wellness workshops on a variety of topics.

How to get involved

Fall applications are now being accepted!

Applications are accepted on a rolling basis. Final applications for Fall term are due on September 30th.

The earlier you apply, the more likely you are to be accepted. We will close applications early if we reach our maximum number of students.

Wellness Agents accepts new applicants each Fall and Winter Term. Students must be able to make the selected training times in order to join. There are no prerequisites to become a Wellness Agent. We accept all types of students!

Apply here

Many Wellness Agents are able to use their volunteer time to meet class requirements such as H310, H410 or other practicum courses. If you would like to join and receive practicum credit, please contact Sara Caldwell-Kan.

Safer Sex

Body: 

Look for safer sex spots on campus!

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.

Safer Sex Supplies

Body: 

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

Body: 
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