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TC3 Student Health Services...where all HEALTH breaks loose.

TC3 Health Services is committed to providing an environment that enhances the intellectual, physical, spiritual, and mental health of the college community through accessible preventative, educational, and basic health care services.

We are your connection to better health!

According to the National College Health Assessment, stress and illness due to the cold or flu are the most common causes of academic failure. That’s right. In addition to attending classes, studying, and other factors, your success at TC3 may depend simply on staying healthy.   

Refresh: The science of sleep for optimal performance and well being

Unit 1: Introduction

Refresh Unit 1: Introduction

Refresh your memory about the science of sleep and why it is necessary. Plus, keep track of your sleeping habits with an easy, 30 second/day sleep diary. This will help you prepare for next week’s sleep activity.

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Unit 2: Tick Tock Goes the Circadian Clock: The challenge of Monday Morning Classes

Refresh Unit 2: Tick Tock Goes the Circadian Clock: The challenge of Monday Morning Classes

Circadian clock? Is this a new time zone? No, it’s the natural clock of sleep/wake states for your body. For many, especially college students, the rhythm gets out of sync. Need help re-setting your clock so you can get to that early morning class? This week’s information may help you do just that. Plus, another 30 second/day diary to help you keep record of your progress and prepare for next week’s activity.

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Unit 3: Sleeping Less to Sleep More?

Refresh Unit 3: Sleeping Less to Sleep More?

Spend more time worrying about sleeping than actually sleeping? You won’t want to miss this week’s Refresh series!  A new 30 second/day sleep diary is included!

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Unit 4: Chill-out Before Bedtime

Refresh Unit 4: Chill-out Before Bedtime

Just relax! You’ve heard it before…but how can you relax with exams, boisterous roommates and a paper due?  This week’s Refresh series provides proven methods for relaxation….but you will need to work at it! This week’s activities will prepare you for week 5. As always, the 30 second/day sleep diary is included.

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Unit 5: The Magic of Mindfulness

Refresh Unit 5: The Magic of Mindfulness

Think mindfulness is just for yogis? Think again!  This week, use your techniques you practiced in last week’s Refresh series to really learn how to focus your mind and relax.  This week is also a good time to check on your progress. Learn how AND get your weekly 30 second/day sleep diary!

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Unit 6: Keeping it Quiet: Constructing Your Sleep Environment

Refresh Unit 6: Keeping it Quiet: Constructing Your Sleep Environment

Build a better sleep environment! You don’t need to physically renovate your sleep space, but making renovations to your everyday routine can make a difference.  Learn how to deal with sleep depriving roommates, too! Don’t forget to continue to monitor your sleep habits with the 30 second/day sleep diary!

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Unit 7: Sleep and Exams: Strange Bedfellows

Refresh Unit 7: Sleep and Exams: Strange Bedfellows

Can’t get sleep because you are worried that you can’t get to sleep? This week’s Refresh series provides tips on how to take the anxiety out of trying to get enough sleep. Learn how to manage your worries so they won’t bother you at bedtime. Worksheet included! Need to adjust your current progress for even more restful sleep? More tips on how to do that are included, too! The trustworthy 30 second/day sleep diary continues.

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Unit 8: Sleep Upkeep

Refresh Unit 8: Sleep Upkeep

Feel refreshed? If yes, your work is not over…good sleep takes upkeep! If no, don’t worry….sometimes good sleep habits take more work for some than others. See what has worked for you and how to continue with good sleep habits in this week’s final Refresh series.

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Prevention is the Key

“Prevention is the key!”  Sound familiar? If you remember anything at all from the pandemic flu of 2009, the message to wash your hands, practice social distancing and stay at home if you have a fever or other symptoms of the flu should be very familiar. Hopefully the message is more than repetitive words and is a practice of daily life.

Although the Pandemic H1N1 influenza 2009 is no longer, influenza (flu) still exists. In fact the Center for Disease Control has noted flu has hit the epidemic level in the United States. Gastroenteritis, upper respiratory infections (congestion, coughing and sneezing) as well as MRSA (staphylococcus infections) have also made their way onto campus along with the students.

Prevention is still the key….and it’s not just for the flu.

  • wash your hands
  • cover your cough and sneezes
  • practice social distancing
  • stay home if you are ill

All of these practices help protect you from becoming ill and prevent the spread of illness.

For further information about seasonal flu, visit the CDC.

 Your health is in your hands!

Ebola News

The first cases of Ebola diagnosed in the United States have heightened public concern and raised questions about the risk in this country and on campus. At TC3, we are staying closely connected to other campus and community partners, as well as national, state, and local public health resources to provide training for our staff, guidance for the campus community, and links to the most up-to-date and accurate information available such as from the CDC.

Campus Announcements

Risk in the U.S.

Public health officials have mobilized around the first cases of Ebola to be diagnosed in the United States. “The dangers of a serious outbreak are extraordinarily low" in the U.S., President Obama said on October 16. "But we are taking this very seriously at the highest levels of government."

Concern for the TC3 Community

There have been no cases of Ebola in New York State. The risk is very low, and we are working hard to keep it that way.


Medical, safety, and senior administrative staff and faculty have been engaged since mid-summer in implementing best practices to protect individual health and the safety of our community, including targeted outreach to potentially affected individuals.

Medical consultation

Any student, staff, or faculty member who has traveled to any of the affected countries, or had contact with someone who has, or had known exposure to a person with Ebola, must contact TC3 Health Services by phone before returning to campus to establish plans for monitoring their health and protecting others.

Medical protocols

Cayuga Medical Center is accustomed to caring for international students and travelers and use CDC-recommended protocols for screening, evaluation, care, and protective procedures. TC3 Health Services follows these protocols to ensure continuity of best medical practices.


» direct contact with the blood or bodily fluids of an infected symptomatic person; for the virus to be transmitted, an individual would have to have direct contact with an individual who is experiencing symptoms

» exposure to needles, medical equipment, or other objects that have been contaminated with infected secretions

For additional information refer to CDC Ebola Information and CDC travel notices.

Maintain a healthy immune system to boost your chances of reducing the severity of an illness (or even avoid it all together).

  • Wash your hands frequently and avoid touching your eyes and mouth.
  • Keep your distance from others when you or they have a cough.
  • Make sure your diet includes plenty of fruits and vegetables balanced with other major food groups.
  • Get some sleep! Your body needs to recover AND your brain needs to process lots of new information each day.
  • Exercise at least a little bit every day.
  • Don’t let stress get to you. Learn ways to manage stress that work for you.

On Vaccinations

Vaccination: How Personal Belief Came to Outweigh Public Health

This NY Times article and video discusses the importance of vaccination to public health.

Health Insurance

TC3 no longer mandates students to carry a health insurance policy. We are concerned that students may be uninsured or not have adequate coverage for the Tompkins/Cortland county area.  If a serious illness or emergency occurs that demands attention from a medical provider or hospital in the Tompkins/Cortland area, the expense can create a financial burden.

Although students may use TC3 Health Services while enrolled, insurance is still recommended should a referral to a community health care provider be needed. If you do not have health insurance, please refer to the Health Insurance Marketplace for policies available in New York State.

Heroin/Opioid Education

Due to the growing concern in the state, Governor Cuomo has mandated heroin/opioid education for all new students in the SUNY system.

The Panther Fitness Challenge

A 10-week fitness and weight loss team competition for enrolled TC3 students.

The Panther Fitness Challenge

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The Options Program

optionsThe Options Program is Tompkins Cortland Community College’s confidential, short-term alcohol and drug education and counseling service. 

The mission of the Options Program is to support student learning and promote campus and community wellness by reducing alcohol and other drug abuse and related consequences. 

Student Health 101 eMagazine

magazineCheck out the new monthly eMagazine devoted to student health – Student Health 101. There is a separate issue each month customized for parents and student advocates.

Also see Student Health 101’s General Health Guide.

Go Ask Alice

Go Ask Alice! is the health question and answer Internet resource produced by the Alice! Health Promotion Program at Columbia University, a division of Health Services at Columbia. Information provided by Go Ask Alice! is not medical advice and not meant to replace consultation with a health care professional.

Community Coalition for Healthy Youth

Community Coalition for Healthy New York

Plan B One-Step Emergency Contraceptive

  • Now available in the Student Health Center, Room 118A
  • No appointment necessary
  • Must be 17 years old.
  • $15.00

Sexually Transmitted Diseases

stdLearn more about sexually transmitted disease at

Cold and Flu Health Information

Cold and flu season is upon us. Here are some helpful tips that can get you through.

Do you have to be ill to use the Health Center?

Of course not. We encourage students to take charge of their health by engaging in activities that promote optimal wellness. Such activities include making healthy life-style choices and becoming knowledgeable about personal self-care. No question is considered too trivial. Feel free to stop by or make an appointment concerning your health questions.

607.844.8222, Ext. 4487

Stomach “Bug”

The CDC and Gannett Health Services at Cornell have information that may help you if you come down with viral gastroenteritis.

TC3 Health Excuse Policy

TC3 Health Services does not provide excuses for routine illnesses, injuries, and mental health problems that may lead to missed classes, labs, exams, or deadlines. This policy resembles those of most other post secondary institutions and is consistent with the recommendations of the American College Health Association. TC3 expects that students are honest with their professors regarding their ability to complete work, and professors are expected to work with students on these issues within the clear expectations that they set for their students. Counseling staff are available to discuss concerns about attendance or other issues.

Assistance with serious, ongoing illness or injury

When a student is hospitalized or has a serious ongoing illness or injury, TC3 Health Services will contact the Dean of Students office to coordinate communication with the student’s professors with student consent. If documented academic accommodations are necessary, TC3 Health Services will contact the Coordinator for Access and Equity.