Health and Wellness Resources | UNC Asheville (2024)

Congestion, Sore Throat, and Cough

Viruses are the cause of the “Common Cold” and the vast majority of Upper Respiratory Infections-URI’s. The symptoms can last from 2 days to 2 weeks, but most last about 1 week. The symptoms are self-limiting, which means they will resolve on their own without any treatment. Occasionally, the virus may cause fever, headache, body aches, fatigue, or weakness. Antibiotics do not treat viruses. Patience, fluids, OTC medications and time is generally all that is needed.

For congestion:

• Drink plenty of fluids! – Fluids help to thin the mucus and encourage drainage from a “stopped-up” nose.
• Increase the humidity in your environment – showers, humidifiers, hot soup, and warm beverages.
• Get plenty of rest – limit your activities as best you can.
• Sleep with your shoulders, neck, and head elevated – this will help you breathe a little easier at night.
• Saline nasal spray will help clear and decrease swelling in nasal passages.
• Try over-the-counter (OTC) medications specific to your symptoms – these medications will not shorten the length of the illness but may provide some temporary relief from the symptoms. Decongestants, antihistamines, and expectorants such as Tylenol Cold products, Dayquil, Nyquil, Sudafed Non-Drying, Claritin, and Mucinex may be helpful. Regular Tylenol or Advil will help with body aches and fever.
• Clear to lightly colored mucus, especially in the morning or evening, is very common with viral infections.

For sore throat:

• Gargle with warm salt water (½ teaspoon of salt per 6-8 oz. glass of warm water ) will help soothe your throat.
• Hard candy and/or throat lozenges or sprays may help with throat pain/irritation
• Tylenol or Advil may provide some relief.
• Eating small amounts of food frequently will help clear the post-nasal mucus from the back of your throat.

For cough:

• Use OTC cough suppressants sparingly. Expectorants (guaifenesin) are helpful in “breaking up” a cough. Coughing is the body’s attempt to clear the breathing passages.
• Totally suppressing the cough may lead to lung infections.

Nausea, Vomiting, Diarrhea

Viruses are the usual cause of nausea, vomiting, and diarrhea. These illnesses are usually self-limiting; which means the symptoms will resolve on their own in a few days. Occasionally, these viruses may also cause headaches, body aches, and fever.

For nausea and vomiting:

• Don’t try to eat anything while you are vomiting frequently.
• Try SIPS of clear liquids only. Examples of clear liquids are ice, water, soft drinks, tea, Kool-Aid, ice popsicles, sports drinks, and Jell-O. Avoid alcohol while ill.
• If you are doing well with sips, try to start drinking larger amounts frequently. It is important to try to replace the fluids you have lost through vomiting and/or diarrhea.
• When you are tolerating fluids well and have not had any vomiting for at least 8 hours, you can try the BRAT diet: Bananas, Rice, Applesauce, and Toast (No gravy, butter, or jelly, please!). You can also try plain bagels, saltine crackers, and baked potatoes. No cream soups, meats, vegetables, or salads.
• When you are doing well on the BRAT diet for at least 24 hours, you can gradually begin eating a regular diet. You should avoid any dairy products and fried foods for another day or so.
• You may try over-the-counter medications, such as; Bonine or Dramamine Less Drowsy (active ingredient: meclizine 25 mg.) every 6-8 hours as needed for nausea. Tylenol is a good choice for fever or aches because it is gentle on the stomach.

For Diarrhea:

• Follow the clear liquid diet as long as you are having frequent watery stools. Beware – sometimes sugar and caffeine may make diarrhea worse.
• As stools began occurring less frequently, you can try the BRAT diet (See above).
• When stools become soft and formed, you can gradually return to a regular diet. You should avoid dairy products and high-roughage foods, such as bran, whole grains, and salad for a few more days.
• You may try over-the-counter medications, such as Immodium AD or Kaopectate. Be sure to follow the instructions on the box carefully.

Cold and Flu

Can you tell the difference between the symptoms of the flu and the common cold? Flu symptoms typically come on suddenly and include fever, aches, chills, and tiredness – but how do they differ from cold symptoms?

Cold & Flu Symptoms Chart

Resources for Your Mental Health

Below is a list of applications that address a variety of concerns and can be used to support the work you do in therapy or assist with self-improvement. The applications are sorted by topic and include links to Google Play and iTunes.

• Set To Go is a website devoted to the skills that will help you thrive as you get ready to leave high school and enter college. Here you’ll find information, tools, and guidance to help you feel ready, more confident, and Set to go!
• The JED Foundation provides essential information about common emotional health issues and shows teens and young adults how they can support one another, overcome challenges, and successfully transition to adulthood.
• Calm – Meditate, Sleep, Relax is the #1 app for mindfulness and meditation to bring more clarity, joy, and peace to your daily life. Start your journey to a calmer mind with the app that’s trusted by millions and featured in the New York Times. It can assist you with anxiety, stress, sleep, focus, concentration, and so much more. Google Play. Compatible with all devices.
• PTSD Coach was developed by the Department of Veterans Affairs National Center for PTSD. The PTSD Coach app can help you learn about and manage symptoms that often occur after a traumatic event. Google Play or iTunes. Compatible with all devices
• Virtual Hope Box provides help with emotional regulation and coping with stress via personalized supportive audio, video, pictures, games, mindfulness exercises, positive messages, activity planning, inspirational quotes, coping statements, and other tools. Google Play or App Store. Compatible with all devices.
• T2 Mood Tracker app allows you to monitor and track emotional health. It can record a range of emotions for anxiety, depression, stress, head injury, PTSD, and general well-being. You can create items to track your progress, and results are displayed in an easy-to-understand graph. Google Play or App Store. Compatible with all devices

Websites with additional resources:

• Half of US: an online resource that tells us that half of college students report being stressed to the point where they couldn’t function during the past year. The impact of mental illness is so devastating that suicide is the third leading cause of death among all people ages 15-24.
• Proud2BMe: an online community for teens and young adults that encourages healthy body image.
• ULifeLine: an anonymous, confidential, online resource center, where college students can be comfortable searching for the information they need and want regarding emotional health.

Sexual Assault & Violence InformationFor information on reporting, policies, procedures, and more, visit the Title IX website.

Sexual assault is an act of violence. Crimes of violence affect everyone, regardless of gender, and can occur in any relationship whether you are straight, gay, lesbian, transgender, queer, or questioning. Survivors of sexual assault may feel a range of emotions – from shock and disbelief to shame and guilt. The variety of emotions experienced by a survivor can be overwhelming and they may not know who they can ask for help. As you begin or continue the process of recovering, remember that there are people in your community who care about you and can help you.

Gender Affirming Hormone Therapy

The Health and Counseling Center provides appointments for students considering transition or those currently on HRT (ex: labwork). Our licensed therapists are available to provide support to those who are considering HRT or currently transitioning.

Community Resources

We recognize that students might seek physical and mental care outside of UNC Asheville’s Health & Counseling Center. Below is a list of local medical providers that transgender students might look to for care: Trans health care in Western North CarolinaTranzmissions’s local list of medical providers/support groups

Online Educational Resources

• TSA Travel information for transgender passengers
• Important list of rights for transgender students
• Information and help on binding
• Transgender Birth Certificates: Laws by State

Support for Trans Students

• T-Vox Podcast – short, ten-minute, discussions about topics of interest to genderqueer, intersex, and/or transsexual people. Each discussion either covers a specific topic or gives an overview of a subject into which subsequent discussions will delve in more detail.
• YouthOutRight is a youth non-profit organization for empowering LGBTQIA youth ages 14-20. provides information, support & resources

Hotlines for 24/7 Support

• TransLife Line is a non-profit dedicated to the well-being of transgender people. They run a hotline staffed by transgender people for transgender people. Trans Lifeline volunteers are ready to respond to whatever support needs members of our community might have.
• The Trevor Project offers trained counselors to support you 24/7. If you are a young person in crisis, feeling suicidal, or in need of a safe and judgment-free place to talk, contact us via phone, text, or online chat.