Sleep at least 7 hours

every night!

Avoid caffeine after noon and never

in large amounts.

Turn off electronics an hour before you

go to bed. Artificial light tricks your body

into thinking it’s still daytime.

Turn on a small fan for background

noise.

Find a bedtime routine that works

for you and try to stick to it.

Eat at least 7 servings of fruits

and vegetables a day!

Take advantage of the CWU’s free peer

nutrition counseling. To sign up visit the

Recreation Center Front desk.

Get ahead of the game! Cut up a batch of

bell peppers, carrots, or broccoli.

Pre-package them to use when time is limited.

Slowly incorporate healthier eating habits.

Try new foods and recipes.

Eat more colorful food because variety is the

spice of life!

How?

New discoveries in science prove that industrially

processed, sugar, fat and salt-filled food is

biologically addictive.

Natural foods are low in added processed sugars

and refined carbohydrates so that blood sugar

stays more stable and so does your energy level.

When a person is under stress the body uses up

even more vitamins and minerals.

How much sleep you get can impact your weight.

This is because the amount of sleep you get can

affect certain hormones, leptin and ghrelin, the

same two that affect appetite.

Too little sleep leaves us drowsy and unable to

concentrate the next day. It also leads to impaired

memory and physical performance and leaves us

less able to carry out complex cognitive, motor or

learning tasks.

Why?

Everybody has 20 minutes to get movin’!

Speed walk to class

Bike to your friend’s house

Walk your friend’s dog

Jump rope

Shoot some hoops

Dance your heart out

Walk to the water tower for sunset

Rent a volleyball set from OPR

Throw a Frisbee with a friend

Play pickle ball at the Rec Center

Learn a new sport or game with your friends

Check out an intro to rock climbing clinic

Take a hike with OPR every Tuesday

Hike to a picnic spot

Start a game of kickball

Try something new at a Saturday Fitness Infusion in the Rec Center

Join a intermural sport team on campus

Join a sport club on campus and find people with your interests

How?

Movement melts away stress. As much as it may stress you out just to think about exercising,

once you actually start working out, you’ll experience less stress in every part of your life.

Getting physical activity can not only help relax your tense muscles but improve your mood.

Research shows that physical activity can help relieve symptoms of depression and anxiety.

Getting physical activity can not only help relax your tense muscles but improve your mood. Research shows that

physical activity can help relieve symptoms of depression and anxiety. The body responds to stress by releasing

stress hormones. These hormones make blood pressure, heart rate, and blood sugar levels go up. Long-term stress

can help cause a variety of health problems, including: Mental health disorders, like depression and anxiety

"Exercise produces a relaxation response that serves as a positive distraction,"

says Cedric Bryant, chief exercise physiologist for the American Council on

Exercise. He says it also helps elevate your mood and keep depression at bay.

Squeezing in two or three bouts of 15 or 20 minutes of activity is just as

effective as doing it all at once. Vacuuming the house in the morning, riding

bikes in the park in the afternoon, then taking a brisk walk to Safeway or

Fred Myer's in the evening can add up to an active day.

Fact: Stress makes you

more vulnerable to illness.

Take deep breaths. If you’re feeling stressed, taking a few deep breaths makes

you breathe slower and helps your muscles relax. Stretch. Stretching can also

help relax your muscles and make you feel less tense.

Take the time to do the things that we really want to do. It could be listening to music, reading a good book, or

going to a movie. Think of this as an order from your doctor, so you won’t feel guilty! Forget the idea that you

have to trudge to the gym and spend an hour or more doing a formal workout. Instead, you can work short spurts

of physical activity into your day.

So whatever weight loss goal you have when starting a fitness program, don't make it your

only goal. Strive to feel better, to have more energy, to be less stressed. Notice the small

things that exercise does for you quickly, rather than getting hung up on the narrow goal of

the number on a scale.

Fact: Movement Melts

Away Stress:

Got 15 - 20 minutes?:

Why?

How?

Concentrate on one thing at a time!

Here is a specific technique developed to help you get stuff done.

Keep an eye on the clock or use a timer to make sure you stick to the plan.

Keep yourself busy, but don’t overload yourself. You’re awesome, not

magical. Plan for setbacks.

Find a convenient calendar that works for you, like the one on your phone!

Now, keep it with you and use it.

When you start your day or week, take a look at what you have to do, make a list and rate items from most to

least important.

Block off time for each activity – with short breaks in between – and break down large projects into smaller

steps.

Learn to say “no” to things that aren’t important to you. Don’t forget the “big picture” – why are you doing the

task? Is it important to your long-term personal goals?

Stuck on something? Reach out for help or hugs. Sometimes just talking out your problem will help you find a

solution.

Find a quiet place to study, away from distractions, where you can spread out study materials.

Check out Student Health 101 for healthy lifestyle tips. Every little bit helps!

Get support! Support means having the love, trust, and advice of others. But support can also be something

more concrete, like time or money. It can be hard to ask for help. But doing so doesn't mean you're weak. If

you're feeling stressed, you can look for support from family and friends, coworkers, study groups, professors,

tutors, personal trainers, nutrition counselors, writing/math centers, or a professional counselor at the

CWU Counseling Clinic. Figure out your needs and then who can help.

Why?

Time management:

Staying healthy:

Multitasking: Leads to as much as a 40% drop in productivity, increased stress, and a 10% drop in

IQ as seen by a recent Harvard Business Review post.

Only 2.5% of subjects can multi-task

without performing worse at either task,

in controlled scientific study studies.

Helps you feel more in control of how you spend your time. When you feel in

control, you reduce stress.

It’s easier to face an unpleasant task if the

time you are giving it is brief. That way, when

the long-term deadline does arrive, you won’t

have as much pressure and work built up.

Your body recovers from the stresses of the day while you are sleeping. Even

moderate exercise, such as taking a daily walk, can reduce stress.

Exercising for 30 minutes, three times a week

can help an estimated 60% of patients overcome

their depression without using anti-depressant

medications. In addition, exercise can give you

the time you need to relax, take a break and deal

with the problem at hand!

Learn from others

Set attainable goals

Find a mentor

Start a new hobby

Challenge failure

Study abroad

Decide what your own specific, short and long term goals are

so you can focus on them.

Find expert instructions to make sure you are using the best and

most efficient approach to achieving your goal.

Educate yourself in the area you want to blossom in and that is a guaranteed self-confidence boost that will pay

off big time.

Try out a yoga class with group fitness, a kayaking class with OPR or sign up for one of the many activities

offered by the Rec Center every quarter.

Embrace honest feedback.

Take Criticism, when given by an objective, knowledgeable person, is the most helpful tool for improvement you

will ever get. I know it can hurt, but success and excellence come at a price, so make criticism work for you.

Keep a journal (It will help you think more clearly and give you perspective.)

Anyone who is trying a new thing is destined to fail now and then. Athletes, scientists, artists,

actors – they have all been rejected, criticized or booed at some point of their careers. What

distinguishes the truly successful people is that they do not internalize failure, but turn it into

a driving force to work harder and get better.

How?

Why?

These tips will help you build self-confidence and motivation.

It’s your ability to inspire awe in yourself, not what others think of you. A large

part of being Awesome is learning not to compare yourself to others. Instead you

should compare yourself to the way you want to be…when you stop and think

about it, there is a difference between the two.

Awesome is internal.