Study Tips

2. Study Tips • Find your own quiet place to study • Plan a study time in your daily schedule • Take short breaks to stretch, dance, get fresh air, etc. • Avoid snacking while studying, take a break to eat • Get enough sleep • Join a study group • Eat a light meal before an exam. Don’t go to an exam hungry!

3. Want to Get Ahead in the Workplace? • Join clubs: Practice leadership skills • Establish a work ethic • Learn to gather info quickly • Get fit: Look, act & think healthy • Practice solving problems • Improve writing skills

4. Plan for Success! Gateway Student Success Center • Academic Advising • Career Counseling • Employment Services Resources for help: call 523-4772

5. The Learning Assistance Centers (LAC) Offer: • Individual tutoring • Online tutoring • Study groups • Supplemental Instruction • Study skills help * Free services to students * Resources for help:home.nau.edu/edsup/lac

6. Make Sure You Get Enough Sleep… • Go to bed at the same time every night • Exercise regularly – but not too near bedtime • Avoid caffeine in the afternoon & evening • Avoid food & fluids near sleep time • Engage in a relaxing activity prior to sleep

7. Timely Tips “For every minute spent in organizing, an hour is earned.” -Author unknown • Write a To-Do-List every morning • Break large tasks down into smaller ones • Seek balance – schedule time for what you want and need to do • Make “waiting time” useful time

8. Consent • Consent is when both adult parties verbally agree to participate in a sexual act. If at any time, one of the participants says “NO,” then there is no consent. • Without consent includes if the victim is coerced or incapable of giving consent by being under the influence of drugs or alcohol, asleep, or cognitively impaired. Resources for Help: For more information on sexual assault education, violence prevention, check out www.nau.edu/safe

10. Healthy EatingWhat’s in it for You? Good nutrition can improve: • Endurance • Mood • Strength • Energy expenditure • Immune function • Self esteem • Sleep • Weight management • Stress management • Test performance

11. Stock your mini fridge with: Apples Grapes Oranges Yogurt Carrot sticks Low fat milk Tomato juice Bean burrito Stock your snack shelf with: Whole grain cereal Granola Low fat microwave popcorn Bananas Herbal tea Oatmeal Healthy Snacks • *Skip the high fat cookies, chips, candy and sugary cereals

12. Tips for Eating Well Everyday • Eat plenty of fruits and vegetables (At least 2 cups fruit and 2 ½ cups vegetables daily) • Choose whole grains & beans, not highly processed baked goods • Limit saturated fat, added sugars & salt

13. Nutrition Services at Fronske Health Center Nutrition Counseling For: Wellness Medical conditions Eating Disorders Weight Management Athletics Nutritionist: Jo Cahill, M.S.,R.D. *No referral needed *Call 928 523-8995 to schedule an appointment *Fee: $18.00 per visit or FREE with Student Blue or Gold Plan

14. Having Sex without Protection? Why take a chance? Get the facts. Get protected. Go to … Online Birth Control Class www.nau.edu/birthcontrol A quick, convenient way to get the facts and get your birth control at Fronske

15. Cold & Flu Prevention Get a “Flu Shot”. Call 523-6359 for info. Wash hands frequentlyAlso, avoid touching your hands to your mouth, nose, and eyes. Avoid alcohol and recreational drugsthey can lower the immune system Get plenty of sleepsleep aides the immune system Eat a balanced, healthy diet phytonutrients help boost the immune system Exercise regularlymoderate exercise relieves stress and boosts the immune system

16. Getting Over that Cold Faster • Plenty of sleep. Sleeping 8-10 hours a day can help improve recovery time. • Rest. Taking it easy for a day or two to prevent complications. • Avoid alcohol and recreational drugs. They lower your immunity. • Drinkplenty of fluids- Choose water, juices, soups, and herbal tea. Avoid alcohol and caffeine. • Visit your health care provider – Fronske providers can provide advice.

17. Stay Healthy: Wash Your Hands… • When your roommate is sick • Before inserting contact lenses • Before eating • After working out • After using the bathroom

19. Stay Energized! • Breathe deeply • Don’t skip meals • Drink at least 8 cups of water every day • Eat fruit instead of candy • Stretch • Take a walk • Sleep 7-8 hours nightly

20. Feeling Depressed is Common 1 in 4 NAU students report being depressed 3 or more times in the past school year. NAU Resources for Help www.Ulifeline.org/schools/nau

21. Feeling… • Exhausted (not from physical activity) • Overwhelmed • Very sad • Things are hopeless • Not sleeping well • Can’t concentrate or • So depressed it’s difficult to function This may be depression. If you are having any of these symptoms for more than 2 weeks, seek help. NAU Resources for Help www.Ulifeline.org/schools/nau

22. We got the facts from you. 71% of NAU students have four or fewer or no drinks when they party or socialize. We got the facts from you. NAU-National College Health Assessment 2007 Survey (740 respondents) administered to a random sample of NAU students

23. Use a sober, designated driver Avoid drinking games Choose not to drink alcohol Drink non-alcoholic look-alikes Pace drinks to one or fewer drinks an hour Decide in advance not to exceed a set number of drinks Eat before and/or during drinking Keep track of the number of drinks consumed Alternate non-alcoholic with alcoholic beverages 98.6% of NAU students who drink report doing one or more of the following: …always or usually when they party or socialize

24. Arizona’s Impaired Driving Law: It’s illegal to drive under the influence of alcohol or other drugs when your ability to drive is impaired to the slightest degree. • $1,000 fine plus surcharges • $1,000 assessment fee • $3,500-plus in attorney fees • 10 days in jail • Loss of time from school and work • Inability to gain employment Cost of a DUI:

25. 92% of NAU students do NOT drink & drive If you drink, be responsible:Plan ahead, designate a sober driver, or call a cab. We got the facts from you. Health & Wellness Survey 2006 (1,089 respondents) administered to a random sample of NAU students

27. Have a Healthy Weekend • Get plenty of rest • Don’t skip meals • Enjoy the outdoors • Wear sun block • Study • Plan for next week • Contact friends & family • Avoid abusing alcohol or other drugs

28. Why Exercise? • To feel great • To sleep better • To look good • To release stress • To stay relaxed • To restore self confidence • To stop smoking • To meet new friends • To challenge myself

29. Campus Fitness Resources Find an activity that suits you. NAU options include: The Recreation Center 523-1732 Outdoor Recreation 523-2732 (trips & classes) Intramurals 523-3111 Wall Aquatic Center 523-4509 Fieldhouse 523-1523 2 basketball courts, 2 tennis courts www.nau.edu/naurec

31. Mental Fitness Tips • Use positive self-talk • Think optimistically • Pay it forward • Think optimistically • View life’s challenges as opportunities • Laugh • Breathe deeply

32. Thinking about improving your mental fitness? Proven stress reduction strategies • Recognize the need to cope • Identify sources of stress • Identify your signs of stress • Generate multiple coping strategies • Use a variety of strategies to solve problems and distress NAU Resources for Help www.Ulifeline.org/schools/nau

33. Mental Fitness Tip: Coping with Disappointment • Be flexible, roll with the punches • Share your feelings with someone else • Re-evaluate your expectations • Be willing to change your expectations • Learn from the experience to become stronger • Think positively