Light the Way: Lead with Care

College life can be full of new experiences, including social events where alcohol may be present. While many students make responsible choices, alcohol emergencies can happen–and knowing how to respond could save a life.

College Students & Binge Drinking

While it might seem like “just having fun,” binge drinking can quickly lead to serious health and safety risks, including:

  • Alcohol poisoning and loss of consciousness

  • Injury or accidents, including falls, burns, or car crashes

  • Risky decisions, such as unprotected sex or aggression

  • Blackouts and memory loss

  • Long-term effects like liver damage, high blood pressure, or addiction

Did You Know?

For most people, binge drinking is defined as 5 or more drinks in 2 hours for men and 4 or more drinks for women.

Know the Signs of Alcohol Poisoning

Even one episode of binge drinking can put you or your friends in danger. Knowing your limits, pacing yourself, and looking out for others are the best ways to stay safe.

If a friend has had too much to drink, don’t assume they’ll “sleep it off.” Alcohol poisoning and other alcohol-related emergencies are serious and can become life-threatening quickly.

Call for help immediately if someone:

  • Can’t wake up or is unresponsive

  • Vomits repeatedly or while unconscious

  • Has slow or irregular breathing (less than 8 breaths per minute or more than 10 seconds between breaths)

  • Has cold, clammy, or bluish skin (especially lips or fingertips)

  • Shows signs of seizure, confusion, or unconsciousness

What to Do if You Think It’s an Emergency

  • Call 911 or your campus emergency number right away.

    • Many campuses have medical amnesty or Good Samaritan policies—meaning you won’t get in trouble for seeking help in an alcohol emergency.

  • Stay with your friend. Never leave an unconscious person alone.

  • Keep them safe.

    • If they’re awake, try to keep them sitting up.
    • If they must lie down, turn them on their side (recovery position) to prevent choking.

  • Give emergency responders as much information as possible.

    • What and how much they drank, any other substances, and when they were last seen conscious.

  • Stay calm and supportive. Your friend’s health and safety come first.

Prevent Problems Before They Start

  • Eat before and while drinking.

  • Pace yourself—no more than one drink per hour, and alternate with water.

  • Know your limits and respect others’ choices not to drink.

  • Use the buddy system—look out for each other at parties or events.

  • Plan a safe way home (rideshare, designated driver, or campus transport).

Keep Your Head in the Game: College Students & Stress

Stress is an extremely common experience on college campuses. Handling stress in healthy ways is important for setting yourself up for success.

College Students & Stress

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Percentage of college students who report feeling moderate or high stress in the past month.

College students experience a wide range of stressors, including academic pressure, time management difficulties, financial burdens, and transitions to independent living.  The most common source of stress for college students is academic pressure. 

If you are experiencing stress as a college student, you are not alone! 

Did You Know?

Nearly eight out of ten college students report that their stress negatively impacts their academic performance.

OPIOID MISUSE ON CAMPUSES

Opioids are a class of drugs that are used to relieve pain. These include medications that can be legally prescribed by a doctor, synthetic substances such as fentanyl, and the illicit drug heroin.

Opioid misuse is most common amongst college students who experience high levels of stress, depression, and suicidal thoughts. Rates of opioid misuse are also higher for college students who use other substances, such as alcohol or illicit drugs, and are involved in a fraternity or sorority. 

Did You Know?

While prescribed opioids can be used safely following a doctor's instructions, misuse of opioids can lead to addiction and overdose death. 

Tackling Stress the Healthy Way

  • Meditation & Mindfulness

  • Regular exercise

  • Time spent outdoors

  • Create a structured weekly schedule

  • Get 8 hours of sleep each night

  • Eat a healthy diet

  • Seek support. Talk to family & friends and utilize counseling services available on campus

Sleep: The Real Fuel for Success

Balancing classes, work, and socializing can be stressful. Check out this guide for prioritizing sleep so that you can live your best college life!

Sleep as Fuel

Why is sleep so important?

Sleep helps the body recharge naturally, both physically and mentally. This is especially important for college students, who are spending more time than usual studying, learning new information, and often exercising rigorously. 

Did You Know?

The average adult needs at least 7 hours of sleep per night, but college students on average only get 6 or less hours of sleep per night.

If you are sleep deprived, you are more likely to experience mood swings, decreased attention, decreased ability to concentrate, and diminished performance in classes. 

STIMULANTS AND SLEEP

Use of stimulants, such as caffeine or amphetamine-based medications like Adderall, have adverse effects on our ability to sleep. For example, to avoid the adverse effects of caffeine on sleep you should avoid drinking caffeine at least 6 hours before bedtime

The FDA recommends healthy adults only consume up to 400 milligrams of caffeine per day. That is equal to:

  • 2-3 regular cups of coffee 

  • 2 cans of Celsius or Alani Nu 

  • 4 cans of Red Bull 

Consequences of excessive caffeine consumption include withdrawal headaches, chest pain, palpitations, racing of the heart and anxiety.

Using stimulant medications not prescribed to you can result in psychosis, behavioral problems, mood swings, direct effects on heart and blood pressure, and even legal consequences.

Tips for Energizing Sleep

  • Establishing a consistent sleep schedule, even on the weekends 

  • Get daily natural sunlight 

  • Incorporate regular exercise 

  • Stay hydrated with water to avoid daytime sleepiness 

  • Practice sleep hygiene with a cool, dark and quiet place to sleep and avoid use of electronics in bed. 

Want to learn more?

This project is funded under a grant contract with the State of Tennessee Department of Mental Health and Substance Abuse Services.