Outdoor workouts are accessible, typically free, and refreshing. Try these ten activities when you want to get your nature on.

The debate on marijuana legalization continues: Here’s what we know about the pros and cons

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Not all of us can handle the same amount of alcohol. Different body types, genes, minds, and experiences affect our tolerance. Here, five students talk about their relationship with alcohol in the context of their own risk factors: A family history of alcoholism; fatigue and stress; small body size; medication interaction; and diabetes. Two experts suggest customized strategies for managing their alcohol consumption.

Experts

• Dr. Nathilee Caldeira is a licensed clinic psychologist at the Student Mental Health Center at Columbia University Medical Center, and the founder of Let’s Talk Psychological Wellness PC. (NC)
• Dr. Scott Lukas directs the Behavioral Psychopharmacology Research Laboratory at McLean Hospital in Belmont, Massachusetts, and the McLean Imaging Center. He is professor of psychiatry at Harvard Medical School. (SL)

* All students’ names have been changed for privacy. All students featured are age 21+.

Drinking while small-bodied

Callie’s story:
“I’m 4’11”, 87 pounds. It’s difficult when friends don’t think about the fact that I can’t drink as much as they can. I become intoxicated quicker. I drink occasionally, two drinks at most.”

Drinking while medicated

Junot’s story:
“I take Lamictal every day for manic depression [bipolar disorder]. I have been taking it for seven years. If I drink too much, the medication will not work properly for the next day or so.”

Family history of alcoholism

Sam’s story:
“Both my parents were alcoholics. When I was growing up, my parents fought all the time and we were super-poor. I bounced between their homes, and my dad abused me. I’ve moved 38 times in 35 years. I have perhaps three alcoholic drinks a year, and I’ve been drunk three times in my life. There are a hundred other more fun things I can think of to do.”

Fatigue + stress + alcohol

Briona’s story:
“I love to have my friends over and throw back a few beers. I’ve been fatigued and stressed due to school. How much I drink depends on my mood. I’ll have a beer at least two or three times a week, but other times I’ll lose count.”

Drinking while diabetic

Christophe’s story:
“I use insulin and check my blood sugars three or four times a day. My friends know I’m diabetic, so they always watch out for me. I drink anything, really, but I try to drink low-carb beer and mixed drinks with diet pop.”

Strategies for managing your alcohol consumption

Practice saying “no” to a drink

• Role-play with a friend or counselor.
• Ask and remind friends to support your decisions about drinking limits.

Alternate and/or dilute your drinks

• Ask for “lighter” alcoholic drinks with less alcohol, or in a larger glass with added seltzer or soda.
• “Ask for a ‘virgin’ pina colada or ‘virgin’ daiquiri. These drinks look exactly alike, which may take some of the pressure off.”  —SL
• Alternate alcoholic drinks with water, seltzer, or soda.

Shake up your habits

• Switch to a different beverage—one that isn’t your favorite.
• “Avoid ‘chugging’ or drinking games. Drinking games are designed to have you fail, and they promote more drinking.” —SL

Know your cues

• Cues or triggers are specific to individuals. Know what yours are. One person might crave beer and have no reaction to whiskey or vodka.
• “If you used to go to a specific bar to drink, then go to a different establishment for dinner.” —SL

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Internships are the “new interview”—your most likely route to a job, according to surveys of students, graduates, and employers. Here, experts say why.

Question: How much does an internship matter to employers?
Answer: A whole lot. “Practical experience is probably the number one thing that will move a resume toward the top of the pile.” — Jeff Reep, director of career services at Cedarville University, Ohio, and a certified professional career coach.

Question: What exactly can an internship do for me?
Answer: Provide essential experience and contacts. “Internships are oftentimes not only a learning experience but also a networking pathway to your first job. The more people you know in an industry, the better your chances.” —Lainee Beigel, attorney and founder of career coaching company Career Esquire, New York.

Question: I’m not sure what career I’m aiming for, so how can I choose an internship?
Answer: Think skill development. “Internships do not need to match up exactly with the job you apply for after school. Many practical skills are transferable across various industries.” —Lainee Beigel

Question: I can’t afford to take an unpaid internship.Am I doomed?
Answer: No. “Career-focused internships are preferable. However, it’s important to think about what skills and qualities you can emphasize. For example, as a waiter, you had to employ people skills and problem solving skills that can be applied to any job in any industry.” —Lauren Griffin, senior vice president at Adecco, a recruitment company in Boston.

Question: How can I make my summer serving ice-cream sound like a UN position?
Answer: You can’t. “Do not lie or embellish your resume or the jobs you did. You will be busted.” —Dana Manciagli, career coach, and author, based in Washington State.

Seven out of ten companies with 100+ employees offered full-time roles to their interns in 2012. They expected to hire more interns going forward.

Two in three employers say relevant work experience and interview performance are the most important factors in hiring (well ahead of academic performance).

Have a plan
5 steps to an intriguing internship & how they apply to two examples:

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The college or university years are typically our first experience of managing (or blowing) adult finances. The responsibility can be empowering, but greater control over our finances calls for conscious planning. In a recent CampusWell survey, 91 percent of student respondents thought keeping a budget would help them better manage their personal finances. But wouldn’t most of us rather drink the latte and eat the pizza than track their prices?

Our spending habits have consequences that go beyond our immediate financial dilemmas (can I afford to go out tonight?) and reverberate through our futures. “You either have enough to pay the rent or you don’t. The payment either arrives on time or it doesn’t,” says Gail Cunningham, chief spokesperson for the National Foundation for Credit Counseling, based in Washington DC.

We asked three undergraduates to estimate their weekly expenditures during the semester. Then we crunched the numbers to see what they’d actually spent and how that matched up with their own estimates.

Financial expert:
Leslie H. Tayne, Esq., attorney specializing in debt-related services, New York City

Which would you cut? utlities v. celebrations

Korena H. is a fourth-year student at California State University, Sacramento.

If this were a typical week, Korena’s extra spending per calendar year would be around $2,300.

Korena’s reaction
“I was really surprised with my personal expenses. I did not take into account all the birthdays I buy for. I don’t generally handle the utilities bill so I’m not super-familiar with it.”

Expert’s reaction
The key issue Tracking costs

“This student is living close to the edge and over budget on some things. Try and break it down to see where you’re spending the most money. With your utilities, if it’s your electric, see if you can conserve power by unplugging things you aren’t using and turning off lights and electronics. If it’s other areas, consider calling the companies and asking for a student discount. You may be surprised at their response.”

Student budget tools

Can you afford school supplies and eating out?

Alice R. is a fourth-year student at the University of Utah, Salt Lake City.

If this were a typical week, Alice’s extra spending per calendar year would be around $3,330.

Alice’s reaction
“I was surprised by the amount I spent on food. I didn’t take into account that I went out of town, forcing me to purchase more meals at restaurants. It is shocking to see how eating out can add up.

“This is a reality check about where my money is being spent. The amount that one overspends in a year could be enough to pay the bills for several months.”

Expert’s reaction
The key issue Budgeting for variable expenses

“This student has a great sense of fixed expenses but is not budgeting for the variable expenses, such as academics, personal items, and food. This can result in her having less money to pay fixed obligations such as rent. It’s also important to keep some money aside for the unexpected.

“I suggest budgeting each week and trying to break down the categories and see where you are overspending. Maybe you can switch to generic for certain items or cook more at home.”

The case study no one expected

Charlie R. is a fourth-year student at St. John Fisher College, Rochester, New York.

If this were a typical week, Charlie’s savings per calendar year would be around $1,700.

Charlie’s reaction
“I think I spend more than I actually do, which is surprising. On average my costs are low, but when I’m busy, I tend to get fast food or buy food more often, increasing my spending. Overspending, especially on a limited income, makes everything more stressful and definitely makes purchasing even food tough. Saving helps relieve that stress but can also open up temptation to spend on things that aren’t required but just wanted.”

Expert’s reaction
The key issue Making the most of savings

“This is great! This student is really cutting costs and able to save money. My suggestion would be to put all this money aside in case you go over on expenses one month or something unexpected comes up. Any money left over can be put towards loans or saving for the upcoming semesters.”

10 tips for having a blast on a budget

1. Carry cash
2. Necessity or luxury?
3. Carpool, bike, bus
4. Separate checks
5. Student ID
6. Group discounts
7. Clubs
8. Community events
9. School events
10. Plan ahead

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Having trouble sticking to your power-walk schedule? If you don’t have a workout buddy or group, it’s time.

College students love the buddy system

What are college students’ top motivators for being physically active? Having an exercise partner and having a friend who works out, according to a 2013 study (along with wanting to look physically fit). Fifty-five percent of participants said buddying up makes it easier for them to work out, and 26 percent listed not having an exercise partner as a barrier to fitness, said researchers in the Archives of Exercise in Health and Disease.

Why it works

Working out in a pair or group introduces multiple elements proven to help us develop healthy habits—like these:

• Cues to action Your friend is showing up whether or not you’re in the mood for aqua spinning.
• Accountability Bailing is not an option.
• Reward Chat, catch-up, laughs, encouragement, and coffee afterwards.

To organize your own group challenges, try SOCIALWORKOUT.COM

Group workouts get us into the habit

Social support is key to improving our physical and mental health and establishing enduring habits, research shows. Physical activity habits at college carry over to midlife, according to a 2009 study. The “supportive social atmosphere” of college exercise programs is likely a key factor, says the Journal of Exercise Physiology.

Activity is contagious

“Social support from friends can be a strong influence on how students spend their leisure time, so the group environment can be a great avenue for improving fitness,” says Dr. Cherilyn McLester, professor of exercise science and sport management at Kennesaw State University Georgia. Make sure your crowd includes some active types. “If our friends work out regularly and support our exercise goals we are more likely to exercise,” says Dr. Xiaomeng (Mona) Xu, professor of psychology at Idaho State University in Pocatello, Idaho, who co-authored a 2011 study on the topic in Psychology of Sport and Exercise.

Why does this work?

Dr. Xu offers three likely explanations:

• Connection and interaction “For example, I go hiking with my best friend, or, My partner and I both play soccer, and this is something we enjoy talking about even if we don’t play together.”
• Exposure to people like us  “Maybe we select friends and significant others who have similar exercise profiles as us. I’m likely to develop friendships with my team members.”
• Exposure to example “Best friends and partners might model exercising behavior for us.”

Calmness in numbers

People who exercise together are calmer and less stressed than those who exercise alone, according to a 2001 study in the International Journal of Stress Management.

Novelty in numbers

“A very common reason for not exercising is boredom,” says Dr. Cedric Bryant, chief science officer for the American Council on Exercise, a non-profit organization promoting physical activity.

“The wide variety of group exercise class formats, music, instructor teaching styles, and interaction with other class participants can help keep you motivated.”

Safety in numbers

Working out with an experienced instructor helps us develop safe exercise habits. “The instructor monitors the class participants to ensure that they are using proper technique and are exercising at an appropriate intensity,” says Dr. Bryant.

What are the options?

Communal workouts aren’t hard to find. Check out community walking programs, Meetup.com, and local fitness classes—which are increasingly likely to include strength training and personal training in groups, as well as outdoor options like park boot-camp and paddleboard yoga.

The November Project—famous for its mass workouts—was designed to encourage New Englanders to stay active during dreary winters, and has spread to 17 locations throughout North America.

Find out more about the November Project.

Online socializing

The dynamism and popularity of social media can help us develop and sustain healthier habits. “Online communities can…promote behavior change,” wrote Dr. Damon Centola, in the journal Circulation last year. “People stay accountable to their fitness goals through Twitter and Facebook, and post fitness selfies to show progress,” says Joy Keller, a group exercise expert and certified personal trainer with the IDEA Health & Fitness Association in San Diego, California.

Check out the Twitter Exercise Motivation Team.

Settling into campus life comes with tons of things to do. Be sure to add “experiencing wilderness” to your list.

“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out going to the mountains is going home, that wilderness is a necessity” — said the naturalist John Muir. Okay, so that was 113 years ago. But if wilderness was a necessity then, what is it now, with all the pressures of technology, social media, midterms, roommates, assignments, and internships?

This month is the 50th anniversary of the Wilderness Act, which permanently protects millions of acres of wilderness — and your space to exercise, de-stress, bond with friends, and experience the gorgeousness of America (and yourself) in different ways.

Take a few minutes now to learn about nature getaways near you. Then when you really want a break, you’ll know where to find it. Admission at national parks is free on September 27 (National Public Lands Day) and November 11 (Veterans Day).

What’s your nature?

Find your local wilderness and events honoring 50 years of the Wilderness Act.

• Find local events celebrating the 50th anniversary of the Wilderness Act
• Find volunteer events celebrating National Public Lands Day, September 27
• Find a wilderness
• Find a US National Park
• Find a US state park
• Find a free admission day
• Find out about the history of wilderness in the US 
• Find a Canadian National Park, National Historic Site, or National Marine Conservation Area

More than half of students involved in clubs, teams, and organizations experience hazing, according to StopHazing.org, a hazing prevention and research initiative based at the University of New Hampshire in Durham. Hazing is any activity associated with joining a group that involves degrading, abusive, risky, or illegal practices—like drinking games, sleep deprivation, paddling, or verbal abuse. Hazing has hit the headlines for causing physical and emotional harm (and, in some cases, death). Students with histories of mental health issues, abuse, and trauma are particularly vulnerable.

Student Health 101 talked with Susan Lipkins, PhD, a psychologist and author of Preventing Hazing (2006).

Here’s what you need to know:

• A typical hazing perpetrator is simply a senior student who had it done to him or her as a freshman.
• Hazing is rarely called hazing. You’re more likely to hear “rights of passage,” “ritual,” “tradition,” “pledging,” or “this is what we do.”
• Rumors of what goes on in a sports team or fraternity are usually true. But if you ask members, they are likely to lie, and you might get a worse hazing.
• As individuals, students who resist or object tend to get it worse.
• As groups, new students can arrange in advance that they will say “enough” and leave. This is effective only when the group sticks together.
• Don’t try to stop a hazing ritual unless you are in a position of social power.
• As groups, bystanders can moderate a hazing ritual. These lines are useful: “We don’t want to lose our team or scholarship”; “We don’t want to end up in jail or the hospital.”  Effective intervention can end with bystanders escorting the newcomers out.
• Is hazing a bonding experience? “It is bonding—in the same way that you can bond in a car accident together,” says Susan Lipkins.
• Most important: If you are in a position to report hazing, anonymously or not, do so.