Stack

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Stack
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Your
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Spice
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Rack
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• What are the 5 spices?
• SPICES is an acronym for the spiritual, physical,
  intellectual, career, emotional, and social
  components of health. Maintaining balance among
  the SPICES is key to a healthy and happy
  lifestyle!

• What is stress?
• Stress is anything that causes bodily or mental
  tension. Your bodys immediate response to stress
  includes
• Increased heart and breathing rates.
• Elevated blood pressure.
• Increased voluntary muscle tension.
• A change in stomach and intestinal secretions.

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piritual hysical areer motional ocial
SPICES
ntellectual
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• When do you need to stack your SPICE rack?
• -during finals time-after going through a
  personal traumatic experience-when there are a
  lot of projects due-during registration
• -when considering changing majors
• -after a break-up
• -ToDaY!    

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Spiritual What is Spiritual Wellness? -possessing
a set of guiding beliefs and values that give
meaning and purpose to life. -possessing the
capacity for love, compassion, forgiveness,
altruism, joy, and fulfillment.
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How can I show my Spiritual side?

• Prayer
• Smile often
• Reflect
• Immerse yourself in the community
• Practice your religion
• Learn a new hobby
• According to USA Today, a high degree of
  spirituality correlates with high self-esteem and
  feeling good about the way life is headed!

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• Physical
• The physical spice involves eating well,
  exercising, and making responsible decisions
  about your body.

How can I make sure I am taking care of my
body? Exercise (2-3 times per week) Keep up with
doctor and dentist appointments Avoid substances
and harmful habits Recognize signs and symptoms
of disease Sleep (7-8 hours zzzz) Assess physical
health
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According to The American College Health
Association, sleeping difficulties ranked third
among students top 10 impediments to academic
performance, so be sure to catch some Zs to earn
some As!
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Intellectual

• Think critically.
• Be open to new ideas.
• Ask questions.
• Master new skills.
• Have a sense of humor.
• Be creative and curious.
• Continually seek out and relish new experiences
  and challenges.
• Learn new skills from a job or school.
• Laugh at yourself often.
• Challenge yourself to conquer fears.

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How can I accomplish my career goals?
Career

• Prevent burnout.
• Make sure you are satisfied with your major.
• Seek out learning experiences.
• Ask for assistance.
• Resist a 24 hour work commitment.
• Always look to learn new skills.
• Enjoy coursework.
• Be energetic and enthusiastic about the future.

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• Emotional
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• How to maintain the emotional spice
• Maintain a positive attitude- life is 90
  attitude.
• Monitor and explore your thoughts and feelings.
• Make time for yourself- EVERYDAY.
• Seek out new relationships.
• Be a good friend, brother, sister, etc.
• Listen to others intently.
• DREAM.
• Let loose and be yourself!

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SOCIAL

• -Maintain balance in your relationships and
  personal life.
• -Meet and keep friends.-Stay in contact with
  your family.
• -Limit alcohol use.
• -Communicate your feelings to others.
• -HUG.-Get involved.

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Feeling Social? -Join a club. Villanova has over
160 student organizations!-Go explore Philly!
Grab a cheese steak or walk along Penns
Landing.-Check out a comedy club, jazz club, or
dance club.
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Dont Forget About Lifes Natural Highs

• Falling in love, laughing so hard that your face
  hurts, hugging the person you love, getting mail,
  a hot shower, no lines in a store, a special
  glance, listening to the rain, hearing your
  favorite song on the radio, chocolate milkshakes,
  hot towels out of the dryer, giggling, a good
  conversation, finding a 20 bill in your coat
  from last winter, laughing at an inside joke,
  waking up and realizing you still have a few
  hours left to sleep, going to a really good
  concert, going to the beach  

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Keep the Pep in your step!

• All of the spices are key ingredients to help you
  manage your stress.
• The key is to plan, anticipate, and keep ahead of
  the stressors.
• Identify what triggers your stress.
• Prepare yourself if stressors are present set
  limits, tell someone, organize time better, have
  positive thoughts.
• Relax, exercise, eat balanced meals and get
  enough sleep.

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How to Decrease Stress During Finals Week
Prioritize
Some tasks are monumentally more important than
others. It is important to do these tasks first
while you have more time and are in a better
frame of mind. Packing for Christmas break may be
more fun than studying for that final, but if you
dont keep up with studying now you may have a
stress reaction later and become quite
overwhelmed.
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Healthy Lifestyles LESS STRESS

• General health and stress resistance can be
  enhanced by regular exercise, a diet rich in a
  variety of whole grains, veggies, and fruits, and
  by avoiding alcohol, caffeine, and tobacco.
• Exercise is a healthy way to distract yourself
  from stressful events.
• The heart and circulation are able to work harder
  for longer stretches of time to fight stress in
  people who are physically active.

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• Study Skill Tips

Clarify your goals. Take frequent breaks. (when
reading a textbook it is recommended that you
stop every 15 minutes for optimal information
retention!) Know your biorhythms. Study at times
that are good for you- when you are most
efficient/awake/energized). Make lists of things
you have to do. Meet with your professors if you
have questions.
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Effective Time Management
Organization is key to developing effective time
management skills. The first step to being
organized is to understand how you use your time.
One way to do this is to keep a daily log of
everything that you do in a week (eat, sleep,
study, go out). Once you figure out how you spend
your time you will be able to plan how to use it
more effectively.
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• Steps to Effective Time Management
• Identify fixed commitments such as classes,
  meetings, and activities.
• Set aside some personal time.
• Use your experience to set realistic goals for
  what you can accomplish in a given amount of
  time.
• Schedule regular study times.
• Know what times of day you study best. Use these
  times for tasks that involve a lot of
  concentration. Use your down times for work
  that is less intense.
• Schedule time for physical exercise, recreation,
  and social activities.
• Keep your schedule flexible! Many experts advise
  allowing two hours of unscheduled time in a 24
  hour period.
• Try not to be discouraged by what you are unable
  to accomplish!

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Stress Busters/Breaks During Studying
Students often resort to food as a means to
reduce stress or as a reward for studying.
Routine use of food to cope with stress can lead
to poor nutrition and extreme energy shifts.
Learn to fight stress with a non-food stress
buster.

• Play a game of solitaire. 15 minutes of mindless
  entertainment can be just the thing to
  re-energize you!
• Zone out Create a stress free zone with
  meditative music, pillows and a comfy blanket.
• Go for a quick run, power walk, or workout at
  the gym.
• Step outside for a momentary change of scenery.
• Play a favorite CD.
• Practice deep breathing for a few minutes Sit
  in a comfy chair. Inhale and exhale deeply
  allowing your abdomen to push in when you exhale
  and out when you inhale.
• Practice muscle relaxation techniques Lay down.
  Tense each muscle as tightly as possible for 5
  seconds and then release it completely. Begin
  with the head and progress downwards making sure
  to include the ears, eyes, mouth, neck,
  shoulders, arms, hands, fingers, chest, belly,
  thighs, calves, and feet.

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6 Steps to a Stress Free Holiday
Delegate Responsibilities
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Planning the holiday isnt just one persons
responsibility, share the holiday joy by planning
with family and friends. Decorate the house as a
family or wrap gifts with friends!
Create realistic expectations
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Its ok if everything isnt perfect! If you
worry about little details, you might miss out on
the fun of the holiday.
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Dont go overboard eating and drinking!!!
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Create a new Holiday tradition
Enjoy the delicious holiday meals in moderation.
This is a time to cut loose and relax but dont
forget to exercise! Take care of your body.
Create a new tradition that builds connections
among friends and family. Make a ritual of going
out to breakfast on Christmas Eve Day or make
cards for the family with a friend.
Volunteer to help others in need
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Spend some time helping out at the local soup
kitchen. This will give you perspective and
remind you of what is really important.
Remember to spread the holiday joy!