Explore practical tools, campus resources, and real-life strategies designed to support your well-being, sense of belonging, and success at ODU. 

Mental & Emotional Well-Being

College can feel overwhelming sometimes—and you do not have to navigate it alone. Explore tools, resources, and support designed to help you manage stress, build resilience, and care for your emotional well-being. 

Did You Know? Chronic stress can affect sleep, concentration, energy, relationships, and academic performance. 

  • Overwhelmed or emotionally drained 

  • Disconnected or lonely 

  • Stressed about academics or relationships 

  • Unmotivated or mentally exhausted 

  • Like everyone else is handling things better 

You are not alone in these experiences. 

  • Step outside for fresh air 

  • Drink water and eat something nourishing 

  • Text or talk to someone you trust 

  • Break large tasks into smaller steps 

  • Take a short movement or screen break 

Start Small 

You do not need to solve everything at once. Small steps still count. 

It may help to connect with support if stress or emotions are interfering with: 

  • sleep 

  • concentration 

  • motivation 

  • relationships 

  • daily functioning 

  • Overwhelmed or emotionally drained 

  • Disconnected or lonely 

  • Stressed about academics or relationships 

  • Unmotivated or mentally exhausted 

  • Like everyone else is handling things better 

You are not alone in these experiences. 

  • Step outside for fresh air 

  • Drink water and eat something nourishing 

  • Text or talk to someone you trust 

  • Break large tasks into smaller steps 

  • Take a short movement or screen break 

Start Small 

You do not need to solve everything at once. Small steps still count. 

It may help to connect with support if stress or emotions are interfering with: 

  • sleep 

  • concentration 

  • motivation 

  • relationships 

  • daily functioning 

Sleep, Energy & Recovery

Sleep and recovery are foundational to focus, energy, mood, and academic success. 

Did You Know? Most college students need 7–9 hours of sleep for learning, memory, emotional regulation, and recovery. 

  • Constantly exhausted 

  • Burned out or mentally drained 

  • Unable to focus 

  • Tired but unable to sleep 

  • Running on caffeine and stress 

  • Build a more consistent sleep schedule 

  • Reduce screens before bed 

  • Create short recovery breaks during the day 

  • Limit caffeine late in the evening 

  • Keep your sleep environment calm and comfortable 

Start Small 

Improving sleep does not have to happen all at once. Even small routine changes can help support recovery. 

Consider connecting with support if: 

  • exhaustion is affecting daily life 

  • stress is disrupting sleep regularly 

  • you are struggling to recover physically or mentally 

  • fatigue is impacting academics or relationships 

College life can be busy and stressful; sleep often takes the hit. Sleep 101 is a free, 45-minute self-paced Canvas module designed to help you understand why sleep matters and how to get more of it! Learn practical tips to improve your sleep, boost your energy, and feel your best. This can be completed all on your own time. Enroll now and start getting the rest you deserve! 

  • Constantly exhausted 

  • Burned out or mentally drained 

  • Unable to focus 

  • Tired but unable to sleep 

  • Running on caffeine and stress 

  • Build a more consistent sleep schedule 

  • Reduce screens before bed 

  • Create short recovery breaks during the day 

  • Limit caffeine late in the evening 

  • Keep your sleep environment calm and comfortable 

Start Small 

Improving sleep does not have to happen all at once. Even small routine changes can help support recovery. 

Consider connecting with support if: 

  • exhaustion is affecting daily life 

  • stress is disrupting sleep regularly 

  • you are struggling to recover physically or mentally 

  • fatigue is impacting academics or relationships 

College life can be busy and stressful; sleep often takes the hit. Sleep 101 is a free, 45-minute self-paced Canvas module designed to help you understand why sleep matters and how to get more of it! Learn practical tips to improve your sleep, boost your energy, and feel your best. This can be completed all on your own time. Enroll now and start getting the rest you deserve! 

Health Promotion

Contact

Health Promotion

4700 Powhatan Ave
Suite 2026
Norfolk , VA , 23529
 757-683-5927  Office
Directory
Monday - Friday 9:00am - 5:00pm

Nutrition & Physical Wellness

Build realistic habits that support energy, movement, nourishment, and overall well-being. 

Did You Know? Food, movement, hydration, stress, and sleep all work together to support physical and mental well-being. 

  • Low energy throughout the day 

  • Unsure how to eat well in college 

  • Overwhelmed by wellness advice online 

  • Struggling with routines or consistency 

  • Disconnected from movement or self-care 

  • Add a source of protein at meals 

  • Carry a water bottle throughout the day 

  • Build movement into your routine in realistic ways 

  • Avoid skipping meals when possible 

  • Focus on consistency instead of perfection 

Start Small 

Healthy habits do not need to be extreme to make a difference. 

Consider connecting with support if you are: 

  • struggling with energy or eating patterns 

  • feeling stressed around food or body image 

  • unsure where to begin with wellness habits 

  • looking for practical support and guidance 

Monarch Munch Meet-Ups are relaxed, social gatherings where students can chat about food, nutrition, and wellness while connecting with the campus dietitian. It’s a fun space to ask questions, share ideas, and learn simple ways to eat well on campus. 

  • Low energy throughout the day 

  • Unsure how to eat well in college 

  • Overwhelmed by wellness advice online 

  • Struggling with routines or consistency 

  • Disconnected from movement or self-care 

  • Add a source of protein at meals 

  • Carry a water bottle throughout the day 

  • Build movement into your routine in realistic ways 

  • Avoid skipping meals when possible 

  • Focus on consistency instead of perfection 

Start Small 

Healthy habits do not need to be extreme to make a difference. 

Consider connecting with support if you are: 

  • struggling with energy or eating patterns 

  • feeling stressed around food or body image 

  • unsure where to begin with wellness habits 

  • looking for practical support and guidance 

Monarch Munch Meet-Ups are relaxed, social gatherings where students can chat about food, nutrition, and wellness while connecting with the campus dietitian. It’s a fun space to ask questions, share ideas, and learn simple ways to eat well on campus. 

Relationships & Sexual Health

Healthy relationships, communication, and informed choices are important parts of overall well-being. 

Did You Know? Healthy relationships are built on communication, mutual respect, trust, and consent. 

  • Unsure how to set boundaries 

  • Confused about relationships or communication 

  • Nervous about sexual health conversations 

  • Wanting healthier connections and support 

  • Practice clear communication 

  • Respect your own boundaries and others’ boundaries 

  • Ask questions and seek reliable information 

  • Reach out for support if something does not feel right 

Start Small 

Learning about relationships and sexual wellness is part of caring for yourself and others. 

It may help to connect with support if you: 

  • feel unsafe or uncomfortable in a relationship 

  • have questions about sexual health 

  • want support navigating boundaries or communication 

  • need help accessing resources 

  • Unsure how to set boundaries 

  • Confused about relationships or communication 

  • Nervous about sexual health conversations 

  • Wanting healthier connections and support 

  • Practice clear communication 

  • Respect your own boundaries and others’ boundaries 

  • Ask questions and seek reliable information 

  • Reach out for support if something does not feel right 

Start Small 

Learning about relationships and sexual wellness is part of caring for yourself and others. 

It may help to connect with support if you: 

  • feel unsafe or uncomfortable in a relationship 

  • have questions about sexual health 

  • want support navigating boundaries or communication 

  • need help accessing resources 

Alcohol & Other Drugs

Find evidence-informed resources focused on safety, harm reduction, recovery support, and informed decision-making. 

Did You Know? Alcohol and substance use can impact sleep, mental health, focus, relationships, and overall well-being. 

  • Social expectations around drinking or substance use  
  • Feeling like everyone else has it together except you.
  • Hiding how much you're struggling.
  • Being caught in a cycle of stress → use → temporary relief → more stress.
  • Feeling isolated, even when surrounded by people.
  • Wondering, "Is this normal?" or "Do I really have a problem?"

  • Know standard drink sizes 

  • Alternate alcohol with water 

  • Avoid mixing substances 

  • Make a plan before going out 

  • Check in on friends and community members 

Start Small 

Support and safer choices can start with one conversation, one decision, or one step. 

Consider connecting with support if: 

  • substance use is affecting daily life 

  • you feel pressure to use substances 

  • you are worried about a friend 

  • you want recovery or harm reduction resources 

  • Social expectations around drinking or substance use  
  • Feeling like everyone else has it together except you.
  • Hiding how much you're struggling.
  • Being caught in a cycle of stress → use → temporary relief → more stress.
  • Feeling isolated, even when surrounded by people.
  • Wondering, "Is this normal?" or "Do I really have a problem?"

  • Know standard drink sizes 

  • Alternate alcohol with water 

  • Avoid mixing substances 

  • Make a plan before going out 

  • Check in on friends and community members 

Start Small 

Support and safer choices can start with one conversation, one decision, or one step. 

Consider connecting with support if: 

  • substance use is affecting daily life 

  • you feel pressure to use substances 

  • you are worried about a friend 

  • you want recovery or harm reduction resources 

Thriving at ODU

College success is about more than academics. Explore strategies that support focus, motivation, routines, and navigating campus life. 

Did You Know? Small daily routines and support systems can improve academic success, confidence, and overall well-being. 

What You Might Be Feeling 

  • Overwhelmed by responsibilities 

  • Struggling with motivation or focus 

  • Unsure how to manage time effectively 

  • Feeling disconnected from campus life 

  • Trying to balance everything at once 

  • Use planners or digital calendars 

  • Break tasks into manageable steps 

  • Build routines around meals, sleep, and study time 

  • Take breaks to recharge and reset 

Start Small 

You do not need to have everything figured out to move forward.

Consider connecting with support if: 

  • you feel consistently overwhelmed 

  • stress is impacting academics 

  • you are unsure how to navigate campus resources 

  • you need help building routines or structure 

What You Might Be Feeling 

  • Overwhelmed by responsibilities 

  • Struggling with motivation or focus 

  • Unsure how to manage time effectively 

  • Feeling disconnected from campus life 

  • Trying to balance everything at once 

  • Use planners or digital calendars 

  • Break tasks into manageable steps 

  • Build routines around meals, sleep, and study time 

  • Take breaks to recharge and reset 

Start Small 

You do not need to have everything figured out to move forward.

Consider connecting with support if: 

  • you feel consistently overwhelmed 

  • stress is impacting academics 

  • you are unsure how to navigate campus resources 

  • you need help building routines or structure 

Finding Support & Community

You do not have to navigate college alone. Explore ways to connect with resources, communities, and support systems across campus. 

Did You Know? A strong sense of belonging is connected to student well-being, confidence, and persistence in college. 

  • Lonely or disconnected 

  • Unsure where to start 

  • Looking for community or involvement 

  • Nervous about reaching out 

  • Wanting to feel more connected at ODU 

Quick Ways to Connect 

  • Attend a campus event 

  • Join a student organization 

  • Visit campus spaces regularly 

  • Reach out to classmates or peers 

  • Explore volunteer opportunities 

Start Small 

Connection can begin with one conversation, one event, or one new experience. 

It may help to connect with support if you: 

  • feel isolated or disconnected 

  • are struggling to adjust to campus life 

  • need help finding resources 

  • want support building community 

Find Campus Resources:

  • Student Resources at ODU Explore support services, wellness resources, academic tools, and student support options across campus. 

Explore Ways to Get Involved:

  • Monarch Groups Discover student organizations, campus events, leadership opportunities, and ways to connect with the Monarch community. 

Support Your Well-Being 

  • Lonely or disconnected 

  • Unsure where to start 

  • Looking for community or involvement 

  • Nervous about reaching out 

  • Wanting to feel more connected at ODU 

Quick Ways to Connect 

  • Attend a campus event 

  • Join a student organization 

  • Visit campus spaces regularly 

  • Reach out to classmates or peers 

  • Explore volunteer opportunities 

Start Small 

Connection can begin with one conversation, one event, or one new experience. 

It may help to connect with support if you: 

  • feel isolated or disconnected 

  • are struggling to adjust to campus life 

  • need help finding resources 

  • want support building community 

Find Campus Resources:

  • Student Resources at ODU Explore support services, wellness resources, academic tools, and student support options across campus. 

Explore Ways to Get Involved:

  • Monarch Groups Discover student organizations, campus events, leadership opportunities, and ways to connect with the Monarch community. 

Support Your Well-Being 

Let’s Connect

Not sure where to start? If you have questions about well-being resources or need help finding the right campus support, the Office of Health Promotion can help connect you with the right information or resource.

Contact Us