Self Care & Physical Fitness
What does the acronym SMART stand for in setting goals for yourself?
Specific, measurable, achievable, relevant, time bound
What are the two hormones that are related to stress?
(Name at least 1)
Adrenaline: More energy, faster heartbeat
Cortisol: Slows non-essential functions in a flight or fight situation
What does active listening involve?
a) Interrupting the speaker
b) Focusing on your response
c) Focusing on eye contact
d) Paying attention and understanding the speaker
D
EXAMPLES: Paraphrase and summarize, appropriate non-verbal cues (pauses/head nods/posture/eye contact), ask open ended questions, full attention (no distractions), think about and set aside biases in your statements
I reach out to a __________ to prescribe me medications related to mental health.
Psychiatrist
What website can I visit to find information about, and sign up for meetings of, any clubs or organizations offered at IRSC?
RiverLife
What are the expert recommendations of how much water you should be drinking per day? Women compared to men?
Women: 9 cups daily
Men: 13 cups daily
Using the app Headspace for _____ per day, at any time during the day, reduced stress in a meaningful way.
DOUBLE JEOPARDY! Benefits last for how long after stopping use of Headspace?
10 minutes
Bonus: 2 months
What is a good tip for email etiquette?
A. Be overly detailed (paragraphs)
B. Expect a response within 24 hours
C. Only give out a referral (someone's contact information) if they explicitly gave you permission to do so.
D. List requests about broad goals or large projects, and expect short-term action on your requests.
C
I reach out to a _________ for professional advice/support and confidential discussion of details about my personal issues to help me be a successful student.
Licensed Clinical Social Worker
I can go to ____________ office for auxiliary aid services, equipment, reasonable accommodations and academic advisement to students who self-identify as a person with a documented disability
Student Accessibility Services
*W Building, Massey Campus
accessibilityservices@irsc.edu
Leslie Hayes: (772) 462-7809
Sarita Hmamly (772) 462-7396
What are the recommended weekly levels (length and frequency) of physical activity for adults (18+)?
DOUBLE JEOPARDY! What percentage of American adults (18+) and adolescents do not meet the recommended daily levels of physical activity?
150- 300 minutes (2.5 -5 hours) per week.
2 days/week of muscle activity
BONUS: 31% of adults, 80% of adolescents
Which is NOT an effective way to make sure breathing techniques reduce stress?
A. Avoiding fast-only and <5 min practices
B. Using visuals (pictures) instead of human-guided (voice, video instructions).
C. Multiple sessions & long-term practice
B
What does emotional intelligence involve?
a) Ignoring the emotions of others
b) Recognizing and managing one’s own emotions
c) Focusing solely on logical reasoning
d) Making personal connections with others
B
I reach out to a __________ for my annual physical, routine and expected health questions/concerns, and non-emergency medical care.
Primary care physician
I can go to _____________ for tutoring services for most subjects for up to 10 hours each semester.
What are the recommendations regarding how frequent and how long study breaks should be?
5 minute break every 25 minutes
One 20-30 minute break after 100 minutes (1 hour 40 minutes)
Pomodoro Technique
Which is NOT an important tip for gratitude journaling?
A. Be as specific as possible (clear, detailed)
B. Breadth over Depth (many surface level topics over one deep topic)
C. Get Personal (focus on people over things)
D. Try subtraction, not just addition (picture your life without certain people/things)
DOUBLE JEOPARDY: Try and name another one!
B: Reverse it!!
Double Jeopardy- EXTRA TIPS!
5. See good things as gifts- savor things, don't take for granted
6. Savor surprises- record unexpected fun events for memories
7. Aim for variety- focus on different details if you are writing about the same person/thing/topic
8.Write regularly- commit to a regular time and honor it.
What are the Five Love Languages?
(Gary Chapman)
Acts of service, quality time, receiving gifts, physical touch, words of affirmation
TIP: These are NOT just about communication in romantic relationships! They refer to communication with family, friends, partners, professors, classmates, coworkers... anyone!
Call _____ if you, someone in your household, or someone you know may harm themselves or someone else.
988 (National Suicide & Crisis Hotline)
911 (Emergency Services)
I can go to ___________ to keep or borrow professional business attire (clothing, shoes) for interview appointments or to enhance your work wardrobe.
IRSC Career Closet, KSU-112 for entry ticket
772-462-7075.
Healthy US Dietary Pattern recommendations include what amounts of proteins, fruits, vegetables, and grains per day? (Name at least one)
2.5 cups of vegetables, 2 cups fruits, 6 oz of grains, 5.5 oz of protein
Which is NOT one of the 3 ways you can change your thinking to improve your emotions and stay motivated to learn?
A. Ignore negative thoughts: Immediately think of a more positive topic instead
B. Identify common styles of unhelpful thinking (all or nothing, catastrophizing, labeling, mind-reading, etc.)
C. Challenge your negative thoughts: Gather the evidence, define the terms/labels you are using, consider what you would tell a friend
A
Track negative thoughts: Write them down
____________ is the process of giving constructive criticism or helpful information in order to evaluate and improve communication.
Feedback
I reach out to _________ if I have any safety concerns while on campus, 24/7.
IRSC Campus Security
(772) 462-4755
I can go to ___________ for help with career exploration, resume writing, cover letter construction, interview skills, job search, internships, transfer services and mock interviews
Career Services
W-104 772-462-7470 careerservices@irsc.edu.