Getting A Better Nights Sleep

10 Tips to Get Better Sleep


Tobacco Cessation

Want some free and friendly help to quit smoking or chewing? Call us!

Call these numbers for free from anywhere in Oregon:

  • 1-800-QUIT-NOW (1-800-784-8669)
  • Español: 1-877-2NO-FUME (1-877-266-3863)
  • TTY: 1-877-777-6534

The Quit Line is open seven days a week, 5:00 AM to 9:00 PM (Pacific time)


Should you call the Quit Line?

  • Are you ready to quit? - Call and we'll help you make your quit plan.
  • Are you not quite ready to quit? - Call and we'll help you get started.
  • Have you tried to quit and it didn't work? - It can take more than one try to quit for good. Don't be discouraged. Call us. We'll help you make a new quit plan.
  • Have you already quit? - We know it's hard for a while. If you need some help to stay tobacco-free, please call us.


Here's how it works:

  1. Call the Quit Line
  2. Talk with an expert Quit Coach
    We know what you're going through. We don't nag or lecture. We help you feel more confident about quitting for good. There are many different ways to quit. We'll help you make a plan that will work for you.
    • Tips on what to do when you have the urge to smoke or chew.
    • Times and situations when you usually smoke or chew, and ways to change these routines when you quit.
    • If you've tried to quit, we'll talk about what hasn't worked and new things you could try.
    • We'll tell you about medications that can help you quit. We may be able to send you free nicotine patches or gum.
  3. Get more help from your Quit Guide - We'll send you a Quit Guide chosen just for you.
  4. Ask for support and plan your rewards - Tell your family and friends about your quit plan and ask for their support Plan rewards for yourself!
  5. Quit and celebrate - Save money! Enjoy better health! Feel great about yourself!
  6. If you ever need more help, call us again for free

Are you an SOU taking 6 or more credit hours? If you answered YES than you are eligible to take advantage of the Tobacco Cessation program Quit & Fit that is brought to you by your school health insurance company Aetna. Quit & Fit is a tobacco cessation program that provides support and collaboration as you quit smoking. This program is a coaching program that can be combined with counseling, interactive web tools and education. Students who use this service will be eligible for awards and rewards. To find out more about Quit & Fit and the other services provided by your student health insurance company Aetna please register for Aetna Navigator. If you are interested in registered for Aetna Navigator please complete the following:

  • Go to
  • Click on "Students"
  • Click on "Find Your School" and enter your school name
  • Click on Member Web: Aetna Navigator and then the "Access Navigator" link
  • To register, follow the instructions for First Time User and select a user name, password and security phase. Please make sure you record and retain your information for future log-ins.


Stress Management

What is STRESS?
Stress is a physical, mental and/or emotional response to life changes and demands. Each of us perceive and deal with stress differently. The goal is not to eliminate stress but to find a healthy, manageable balance for each of us to deal with our individual stress.

First we need to find out what is causing the stress and secondly we need to find healthy ways to cope with stress.

Stress effects us physically and emotionally. It also effects our relationships with others. When most of use think of stress we think about tension headaches, up-set stomach, sweaty palms, trouble sleeping and concentrating. However the effects of stress go way beyond what we can see or feel. Stress can increase blood pressure and weaken our immune systems. A person who is under a lot of stress can become irritable and easily frustrated. This is why it is so important for each of us to learn how to cope with stress.

Coping with Stress Techniques

  • Make a To-Do list
  • Prioritize, Prioritize, Prioritize
  • Break down large tasks into small, manageable tasks
  • Do one task at a time
  • Use a daily planner, write in when assignments are due
  • Plan your day & include time for yourself
  • Organize yourself so that you know where things are
  • Delegate or share responsibility when possible
  • Be assertive. It is OK to tell people "NO!"
  • Never take on more than you can handle
  • Be realistic
  • Remember no one is perfect
  • Relax: listen to music, watch a movie, exercise, talk with family/friends, meditate

Do whatever it is that helps YOU cope stress in a POSITIVE way.


  • Criticizing yourself
  • Taking your stress out on others (violent/aggressive)
  • Smoking/chewing
  • Drinking alcohol

Remember to find the humor in life and in stressful situations. Laughter is the best medicine. Laughter reduces stress, lowers blood pressure, elevates mood, & connects you with others.