Well-being Week 1-5 april EDITION OF LEIDEN UNIVERSITY FACULTY OF GOVERNANCE AND GLOBAL AFFAIRS
2
2
ALLARD LINDHOUT | PROFESSIONAL REFEREE: "WHAT STARTED AS A ONE-TIME THING, TURNED OUT INTO A DREAM CAME TRUE."
3
CHARLOTTE ROSALIE | STUDY ADVISOR AT THE INSTITUTE OF PUBLIC ADMINISTRATION: "I LOVE THE INTERACTION WITH STUDENTS! "
3
FUN FACTS | ABOUT THE INFLUENCE OF SLEEP RYTHM, DIET, MUSIC, SITTING AND MORE ON STUDYING
Welcome to the Well-being Week of Campus The Hague!
MINDFULNESS | HAS AN IMPORTANT ROLE IN REDUCING STRESS-RELATED COMPLAINTS, DEPRESSION AND ANXIETY
DIVERSITY AND INCLUSIVITY Will you help? In the coming period, FGGA will be working on an inclusive-
laveren Thomas van K A Assessor FGG
Every day the university works hard to try to improve the well-being of our students. We would like to devote a little extra attention to that once a week per year, which is why we are organising this Well-being Week for you on Campus The Hague.
During the week we hope to tell you stories, provide skills and let you meet new people who can help you to cope with stress and other factors that are part of the student life. Every day represents a different theme of well-being. Monday all activities will be about
the body, Tuesday about the spirit, Wednesday about the people, Thursday about the mind and Friday about the place. In this way, the entire spectrum of well-being will be brought to your attention. During these week you learn specific tools that can help you with your well-being. The goal of this week is that you will know where to go to help yourself and your fellow students to feel better. Because I know how important it is to feel good. Have fun and be healthy!
ness policy to create an atmosphere in which students and staff feel even more pleasant and safer. There is already a university-wide inclusiveness policy, but the Faculty of Governance and Global Affairs is now also making a faculty plan. How do we ensure that we treat each other even better? Do you have ideas or suggestions? Listen on Wednesday 3 April
Thomas van Klaveren
from 13.15 to 14.15 on the Spanish Steps to experts from inside and outside the university and participate!
Timetable 10:00
11:00
12:00
13:00
We hand out fruit
14:00
15:00
LECTURE AND Q&A LESSONS FROM TOP SPORTS Allard Lindhout, Referee, Isabelle Feteris, student and powerlifter , Duco Krijvenaar, student and Judo champion
MONDAY 1 APRIL
16:00
FREE HIIT TRAINING (registration required*)
We hand out fruit
TUESDAY 2 APRIL
20 MIN COACH SESSION with Charlotte Rosalie (first come, first served)
MENTI METER WHAT’S ON YOUR MIND?
WORKSHOP M INDFULNESS
We hand out fruit
WEDNESDAY 3 APRIL
MENTI METER WHAT’S ON YOUR MIND?
GET TO KNOW YOUR STUDY ADVISOR
INTERACTIVE DEBATE DIVERSITY AND I NCLUSIVITY
We hand out fruit HOW ARE YOU? Drink coffee with a 'stranger'
THURSDAY 4 APRIL
20 MIN COACH SESSION with Charlotte Rosalie (only on appointment)
We hand out fruit
FRIDAY 5 APRIL
COLLEGE TOUR with IRSA on Stress
LECTURE S USTAINABILITY Merijn Tinga, The Plastic Soup Surfer
FREE HIIT TRAINING (registration required*)
‘GET TO KNOW YOUR STUDY ADVISOR’
Locations: Spanish Steps
*If you are following a study programme at Campus the Hague
your programme is on) and fill in the day pass at the counter or
E-mail to communicatie@fgga.leidenuniv.nl subject HIIT.
The Buzz
you can sport every day during this week (1 – 5 April) for free at
sign up via www.uscthehague.com.
Be quick! There are only 10 places available per training.
Restaurant Wijnhaven
The Buzz in Beehive Student Centre from 08:00 – 16:00. All you
Furthermore on Monday 1 April and Thursday 4 April from 15:00
Room 4.69, Wijnhaven
need to do is to bring your college card with you (the one where
– 16:00 you can register for a free HIIT Training at The Buzz.
WELL BEING WEEK
Inter view
Inter view
INTERNATIONAL RELATIONS STUDENTS ASSOCIATION (IRSA)
Lindhout Name: Allard Age: 31 years l eree professiona Profession: Ref cational football and edu r practice superviso g activities with Hobbies: Doin lling and my family, trave
On Thursday 3 April 13:00 – 14:00 we organise together with IRSA a college tour on Stress in your daily life: How to deal with it? But, first let we introduce IRSA to you. Why are you on the board? The reason that we are participating in the board is that we are very keen on organising informal and formal activities for our students to create bonding moments but also to be the facilitator between the students and possible employers. We organise drinks every other week and occasional karaoke nights. Moreover, we have a new concept, MIRD Talks, where we invite experts from the field.
work out
ALLARD LINDHOUT Why did you want to be a referee? What started as a one-time thing, turned out into a dream came true. My sentence ‘I can do it better’ is a sentence that I, to this day, still can remember. This lead to my first football game as a referee. Many more followed. I have experienced youth, senior, top amateur and professional football. Went from leading good players to leading the best players in the country in the most beautiful matches and stadiums. What is better than leading the most beautiful game and best sport there is? Which achievement are you most proud of? Joining the highest ranked referee team in The Netherlands and my first game as additional referee in the Champions League. What is your biggest mistake? Unfortunately referees make mistakes that can have big consequences for clubs. It is something that you do not want, but is part of our profession. I always look at the content of a mistake, analyse what I should have done better and try not to make the same mistake again. How did you combine your study and professional sports? Planning, tuning and a huge drive. To summon, invest in your future!
What do you want to say to the students? Whatever people think of you, follow your own path, how big the criticism may be.
delkamp
zanne E President: Su eeg : Babs Kamst Vice-President
On Monday 1 April 13:00 - 14:30 Allard Lindhout will give a presentation about the dedication that you need to achieve your objectives, mirrored to modern professional football. He will tell his story about the spirit, energy, planning skills and awareness he needed at the age when he was a student himself. How do you deal with temptations and staying focused to get where you want to be?
ago Gonzalez
ti Treasurer: San Parra
assino
: Chiara Orl Alumni Officer ouise resentatives: L First-year Rep
lo
an van Ber Beynon and Mil
Who are you and what do you do? Hi everyone! We are the board of the International Relations Students Association (IRSA) and we are related to the Master in International Relations and Diplomacy (MIRD). The board is represented by four second-year students and two first-year representatives.
Furthermore two students of Leiden University will do a story telling about their experiences combine top sport and study. The two students are: • Isabelle Feteris, Master student Psychology. Isabelle is a professional Powerlifter with participation in European Championships, World Championships and various medals. • Duco Krijvenaar, Bachelor student of Medicine. Duco is the Dutch Champion Judo under 21 category up to 100kg.
What is the best activity that you have done with your study association? In January, we combined an alumni day (Reconnect: Looking Bank and Moving Forward) together with a New Years Gala. This was a fruitful day where the students gained a lot of insights about the work of the alumni. In the evening, we organised a gala in the Penthouse building, which was amazing! What is your biggest challenge (as a board)? Our biggest challenge is to organise diverse activities in order to facilitate suitable activities for all the MIRD students. How do you combine work / study / student association? There is a clear division of tasks and therefore everyone knows when a busy period is coming. We try to avoid organising a lot of activities during periods with a lot of deadlines. What is your health tip for our students? Sometimes it is necessary to chill. Put the bar high for yourself, but do not work 24/7. Take some evenings off to chill and enjoy time with your friends. In this way, you can recharge for studying the next day!
Inter vi ew
CHARLOTTE ROSALIE
Charlotte Rosalie, Study Advisor at the Institute of Public Administration
Charlotte Rosalie will give spe
ed
coach sessions (20 min) on Tuesday 2 April 10:00 – 12:00 (first come, first served) and Thursday 4 April 10:00 – 12:
on
00
(appointment required*). * E-mail to communicatie@fgga.leiden univ.nl subject: coach session
For which questions can students contact you? Any question or issue that relates to or has an effect on their studies. This can be study planning, exchange, minors, internships, electives, personal issues, financial issues, disability, etc. If we can’t help you directly, we can forward you to the right offices.
Tell us something about you. Who are you and what do you do? I am one of the Study Advisors at the Institute of Public Administration since February 1st. I enjoy going to the Saturday market in Leiden, watching Netflix, and deepening my knowledge of a conscious mind and body lifestyle, for example through meditation. I recently saw the documentary Heal on Netflix and thought it shared some valuable insights. Something that I don’t think a lot of people at Leiden University know is that I’m a new mom and that I gave birth to a baby girl 7 months ago.
"Studying hard is ok, but don't forget to enjoy the ride!"
Which techniques will you use for the coach sessions? I use models, techniques and interventions derived from Neuro-linguistic programming (NLP), Systemic Therapy, Somatic Experience and Transactional Analysis. By asking solution- oriented questions and taking time to focus on their thoughts, emotions and physical senses, students can discover the structure of how they ‘do’ their problem and get (back) in touch with their possibilities and talents. The students are in charge of their own change, I just lead from one step behind.
Why are you a study advisor? I enjoy advising (young) professionals to be happy and successful in their studies and make informed decisions in accordance with their drives and ambitions. What is the best thing about your job? The interaction with students! Informing them on the opportunities during their studies, opening their minds to new possibilities, and helping them with practical issues like study planning to more abstract questions like ‘who am I’ and ‘what do I want?’ 2
What advice would you give to your student self? Have fun! When you’re in a positive state, you can access your inner resources better, you apply your qualities more easily and you are more likely to think in possibilities and solutions. Studying hard is ok, but don’t forget to enjoy the ride. What is your best health tip? I’m of the philosophy ‘do (more of) what works for you’. Whether that’s meditating, exercising, being in nature, eating consciously, reading, playing or listening to music, taking naps, going to a coach or psychologist, Netflix and chill or something else. Make your wellbeing a priority. You do you.
Charlotte Rosalie is one of our study advisors of the faculty of Governance and Global Affairs. On Wednesday 09:30 – 10:30 and Friday 14:00 - 15:00 you can get to know our study advisors. Feel free to stop by in the restaurant and ask your questions during a cup of coffee with them. From 8 - 12 April BSK and ISGA plan extra appointment blocks on Tuesday and Thursday, from 1.30 to 16:00.
1-5 APRIL 2019
Fun Facts DISCOVER THE INFLUENCE OF YOUR HABITS ON STUDYING MUSIC Listening to music while studying has many benefits! Soothing and relaxing music can help you beat anxiety or stress. Also, music can improve your focus and can aid endurance of your study session.
HEALTHY FOOD A healthy diet can help you concentrate better. If you want to optimize your energy while studying it is important to eat meals instead of snacks. Eating high protein foods such as cheese, eggs, meats or nuts will keep your neurotransmitter levels up and activates your brain. And stay hydrated!
STRESS
SITTING ALL DAY Did you know that sitting more than 6 hours a day comes with some serious health risks? Right after you sit down, the electrical activity in your muscles slows down and your calorie-burning rate drops to one calorie per minute, about a third of what it does when you’re walking. Remember to stand once an hour and get about 30 minutes of activity per day!
Not all stress is bad. In fact, a little stress heightens alertness and improves our performance on complex tasks. However, when you feel stressed out for a longer period of time, different parts of your brain will start working less good. A tip to reduce stress? At your peak level of stress; stop what you’re doing and focus on breathing until you feel your stress reducing.
GOOD SLEEP RHYTHM
YOGA / MEDITATION Yoga can relief stress and so boost a student’s performance. A study showed that after seven weeks of practicing asanas (a certain yoga position), breathing exercise and meditation, students registered a lower level of stress and a higher academic performance. So do you have exams coming up? Go practice your sun salutation pose!
Access to daylight will improve your level of serotonin production (which again improves your memory) and it also lowers your feeling of anxiety. So go put on your jacket and go outside!
- HIGH INTENSITY INTERVAL TRAINING HIIT is a cardio session arranged as short bursts of very hard work. The whole point of high-intensity training is to kick up the intensity of your cardio. In order to qualify as true HIIT, you’ll need to push yourself to the max during every set. That’s why they’re short – anywhere from 20 to 90 seconds, typically. It’s the opposite of going for a long run where you ration your energy in order to sustain the activity for longer.
Mindfulness
Mindfulness involves acceptance, meaning that you pay attention to your thoughts and feelings without judging them – without believing, for instance, that there is a 'right' or 'wrong' way to think or feel in a given moment.
FRESH AIR / A HEALTHY ENVIRONMENT
HIIT
Follow the Mindfulness workshop on Tuesday 2 April
The Buddhist name of Mindfulness is Samma Sati. Minfulness is part of the eightfold path. This has the purpose to control and calm the flow of thought, leading to a state of nirvana; happiness. Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.
Did you know that two weeks of sleeping six hours or less a night will make you feel as bad and perform as poorly as someone who has gone without sleep for 48 hours.
Scientific research has shown that Mindfulness has an important role in reducing and reducing stress-related complaints, depression and anxiety. In addition, Mindfulness improves your memory, concentration, self-insight and gives peace. Mindfulness can also help you learn how to deal with chronic pain complaints.
U TE YOUR 10-MIN WORKOUT BODY WEIGHT 5 burpees 10 push-ups 15 plank jacks 20 jump squats
Curious about how to practice mindfulness? Come to the Spanish Steps on Tuesday 2 April at 15:00. Eline Wierstra will give a mindfulness workshop here. During this workshop you will learn exercises to recognise these stress signals and how to effectively influence your behavior to you ensure that stress does not control your life.
ME YOU REST IN THE TI R HAVE LEFTOVE
REPEAT 5 X 3
Sound like a lot of work? That’s the idea: Working harder = higher oxygen intake = greater calorie burn. And HIIT will help you burn more calories both during and after your workout thanks to post-exercise exercise oxygen consumption, or EPOC. Studies have shown that high-intensity cardio – the kind that leaves you out of breath – raises your metabolic rate to the point where you continue to burn calories even after the session ends – as much as six to fifteen percent more.
Want to try HIIT at home? Try this easy workout: You can try a HIIT Training at The BUZZ on Monday 1 April and Thursday 4 April from 15:00 – 16:00. E-mail to communicatie@ fgga.leidenuniv.nl subject HIIT. Be quick! There are only 10 places available per training.
WELL BEING WEEK
WHERE TO GO?
- RECIPE -
Pumpkin Pancakes Foto: Botsmedia
Sustainability Merijn Tinga, better known as The Plastic Soup Surfer, is on a mission. He wants to stop the increasing plastic pollution of the marine environment. His campaigns are aimed at preventing plastic litter. Merijn Tinga is an alumnus of Leiden University (trained biologist), has a career as a visual artist and in now a full time plastic activist. The Plastic Soup Surfer fights plastic pollution using his surfboard as a weapon. His campaigns combine plastic pollution awareness with creativity, innovation and constructive calls to action.
Everyone will have eaten them: pancakes! This delicious dish has its origins in China and Nepal. This old recipe was taken back to Europe in the 12th century by crusaders. The main ingredient was buckwheat, a cereal. Throughout history there have been many different shapes and flavors of the pancake. For you we found a mouth-watering healthy alternative: Pumpkin Pancakes! For ± 6 mini pancakes:
This is how you make it: 1. Peel the pumpkin and cut it into
- 7 0 grams of pumpkin (tip: at Albert Heijn they sell ready-made pumpkin pieces from the cooling and freezer) - 1 egg - 1 00 grams of spelled flour (or, for example, oatmeal) - 1 00 milliliters of vegetable milk (for example, rice milk) - 1 tablespoon cinnamon
small cubes (or use the readymade pumpkin pieces). 2. Cook for approx. 10 minutes until the cubes are soft. 3. Meanwhile, mix the egg, spelled flour, milk, cinnamon and a pinch of salt into a smooth batter. 4. Add the pumpkin pieces and puree them into the batter with a hand blender. 5. Heat some (coconut) oil in a frying pan and bake the pancakes in a few minutes.
Merijn tells you more about his campaign at the Spanish Steps on Thursday from 1 pm until 2 pm. Will you help to make the world more sustainable? Merijn also gives you practical tips on what you can do. Because together can solve the problem. ASAP.
Enjoy your pancakes!
On Friday 5 April from 13:00 - 14:00 we organise a lecture about Sustainability: What could we do?
ood
Source: Chickslovef
2
2
3
5
4
The Hague: Beehive Student Centre Turfmarkt 104 Opening hours Mon to Fri 08.00 - 22.00 Sat - Sun 10.00 - 18.00 scth@sea.leidenuniv.nl Leiden: Plexus Student Centre Kaiserstraat 25 Opening hours Mon- Fri 09:00 - 23:00 Sat-Sun 11:00 - 17:00 071 527 80 08 scth@sea.leidenuniv.nl
STUDY ADVISORS Institute of Public Administration They are available on Monday, Wednesday and Friday: 09.30 - 10.30 Telephone consultation hour 11.00 - 12.00 Walk-in consultation 13.30 - 16.00 Appointment 30 min via Online appointments
Institute of Security and Global Affairs They are available on Tuesday & Thursday by telephone between 10:00 - 11:00. On Monday, Wednesday and Friday they have Walk-in consultation from 11:00 - 12:00.
Sudoku
1
STUDENT AND E DUCATIONAL AFFAIRS The Student and Educational Affairs expertise centre (SEA) provides a wide array of support services for (international) students.
Contact 070-800 9950 studieadviesbsk@ fgga.leidenuniv.nl
PUZZLES Crossword
WE WANT TO GIVE YOU AN OVERVIEW WHAT LEIDEN UNIVERSITY OFFERS YOU ON THE SUBJECT OF WELL-BEING
6
Contact +31 (0)70 8009 143 isga.studyadvisor@ fgga.leidenuniv.nl
8
8
9
7
4 3
5
Horizontal 3. What you need more than six hours a day 4. Downward facing dog 5. Main building Campus The Hague 7. The city we are in right now
6 7
8
7
5 4
6 8
-r
h+
9
8
e=ude
r=l
a=e
solution:
-k + +b+
-h l=k
3
6
3
6
9
Win! A FREE MEMBERSHIP FOR ONE YEAR AT USC THE HAGUE
s+ +y
+ess
3
2
Vertical 1. Stairs at Wijnhaven 2. Where you study during exam week 3. What you expierience during exam week 6. Student centre of Campus The Hague 8. Red fruit that also comes in green
Rebus
1
Do you want to win a one year membership for USC The Hague in Beehive Student Centre? You can! Post a picture of you and while playing your favorite sport. Tag leidenuniversityfgga in the picture and add #wellbeingweek. We will announce the winner by reposting the picture on repost Friday (5 April). Any questions? DM us! 4
STUDENT PSYCHOLOGIST Students of Leiden University who are experiencing study-related or personal problems are welcome to visit a student psychologist during open consultation hours. On Wednesday you can visit the student psychologist in the Hague between 14.30-16.30 – only by appointment. Address Student center Beehive Turfmarkt 104 On Monday, Tuesday, Thursday and Friday you can visit the student psychologist in Leiden. They have an open consultation hour from 11:00 – 11:45. Address Plexus - Kaiserstraat 25 Contact Student Support Services 071 - 527 8026 psychologen@sea.leidenuniv.nl
ASSESSOR The assessor is the first point of contact for students who have suggestions or complaints about education or student facilities. Contact Thomas van Klaveren +31 70 800 9114 assessor@fgga.leidenuniv.nl
FACULTY COUNCIL / U NIVERSITY COUNCIL If you have any complaints regarding the faculty or university you can contact the Faculty Council (FC) of Governance and Global Affairs or the University Council (UC). Contact FC: faculteitsraad@ fgga.leidenuniv.nl UC: +31 71 527 3125 UC: UR@leidenuniv.nl
OMBUDS OFFICER The ombuds officer deals with complaints from students who feel they have been improperly treated by a university staff member or body. You can make an appointment by sending an e-mail. Contact +31 71 527 3657 ombudsfunctionaris@ leidenuniv.nl
BOARD OF EXAMINERS Institute of Public Administration examencommissiebsk@ fgga.leidenuniv.nl Institute of Security and Global Affairs ISGA.BoE@fgga.leidenuniv.nl
CAREER SERVICES FGGA Career Service helps you to kickstart your career! Through personal coaching and various activities, they try to prepare you with your career path. More information on facebook.com/ CareerServiceFGGA
UPCOMING EVENT 10 April 13:00 - 17:30 at Wijnhaven is the annual Career Event. You can sign up via: aanmelder.nl/cthce Contact: careerservice@fgga.leidenuniv.nl
LEIDEN UNIVERSITY M ENTOR NETWORK Are you looking for a mentor? The Mentor Network can help! You can create an account via mentornetwerk.universiteitleiden.nl THE UNIVERSITY SPORTS CENTRE (USC) Affordable sports for Leiden University students and employees. They offer more than 50 sports and group classes. You can sport in The Hague or Leiden. The Hague The Buzz (Turfmarkt 104) uscthehague@USC.leidenuniv.nl Leiden: University Sports Centre (Einsteinweg 6) Plex-Fit (Kaiserstraat 25) uscthehague@USC.leidenuniv.nl
QUESTIONS/COLOPHON If you have any questions regarding the Well-being Week contact Communication & Marketing of FGGA. Contact Schouwburgstraat 2, Room 2.A06 communicatie@fgga.leidenuniv.nl Subject Well-being Week.
Graphic design: Ratio Design