wellness guide - Kedge Business School

WELLNESS
GUIDE
kedgebs.com
WHAT IS
WELLNESS?
W
ellness is first of all a philosophy
of life. It is a “profound feeling of
well-being” and thus is linked to a
general state of good health. It is the important things in life and the everyday details that
make life exciting and prevent depression.
Thought the year, well-being and health prevention activities are offered by Wellness.
Wellness reflects the importance of feeling
good about yourself and the understanding
that happiness is different for everyone.
It is with this notion of well-being that the
School named its emotional support service for
students: Wellness.
So, what’s the point of this guide?
KEDGE Business School has put in place a preventative health service dedicated to students
on its three main French campuses: Bordeaux,
Marseille and Toulon. A support unit, composed
of volunteers and psychologists is opened to
all students who need help: feeling depressed,
burned out, in difficult situation, alone… There
are no problems too small or unimportant, the
Wellness Team is at your service.
The School’s objective is twofold: preventing
risks and the development of individual, academic and professional performance.
It’s just a little something to help you take care
of yourself!
Several sections, organized by student health
topics, are proposed proving advice and tips on
relaxation, on how to feel good about yourself,
or how to peacefully occupy your time.
So enjoy because this guide is JUST for YOU!
The Wellness Team
CONTENTS
Editorial: What is Wellness?
The Wellness Team
How to manage a budget? Sports: Taking care of your body How to manage your stress? The importance of eating well
Good places to relax
Going out in Bordeaux, Marseille and Toulon
Phone numbers and useful information
Our partners
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WELLNESS GUIDE
KEDGE BUSINESS SCHOOL
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P. 14
P. 16
P. 17
3
Linda
Notre psy
Inken
Christian
Laurence
TOULON
THE WELLNESS TEAM
The service, autonomous from the school’s acaIfAlexandra
one day you Anne-Marie
are feeling Catherine
Anne-sophie
Jamil
demic administration, is a completely confidenNotre psy
down
in the dumps, you don’t tial service for students.
know where to turn and you
Don’t forget that you can also contact the Wellness Team if you see that one of your friends is
don’t feel like talking about
in trouble.
it to your friends and family
– don’t panic. Everyone goes
Christophe
Noël
Monique
CONTACT THE WELLNESS TEAM
through times like these.
There is a solution at your fingertips. Contact
the Wellness Team, they will listen to you and
lend you a helping hand if possible.
[email protected]
[email protected]
[email protected]
Linda
Our Psychologist
Inken
Christian
Laurence
MARSEILLE
Alexandra
Our Psychologist
Anne-Marie
Catherine
Christophe
Noël
Monique
Jamil
Anne-sophie
Bénédicte
Caroline
For further information
Wellness’ volunteers are regularly trained and
Check out the Wellness section
attentive listeners, available to students facing
on kedgebs.com
difficulties. The members of the Wellness Team
are present on the campus every day and can
receive
you in the strictest
confidentiality.
Florence
Fadéla
Alyson
Bénédicte
Notre psy
Since these volunteers are not professional
counselors, psychologists are available on the
Bordeaux, Marseille and Toulon campuses.
These psychologists are provided by the School
to assist students who need help from a healthcare professional.
ToStéphanie
make an appointment, please send an email
to the Wellness Team.
Caroline
BORDEAUX
OUR WELLNESS
COORDINATOR
MARSEILLE
TOULON
BORDEAUX
Alexandra
Montaleytang
Vanessa
Doiret
Florence
Our Psychologist
Fadéla
Alyson
Stéphanie
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WELLNESS GUIDE
KEDGE BUSINESS SCHOOL
5
HOW TO MANAGE
A BUDGET?
You are probably asking
yourself if making a budget is
necessary; especially because
it’s not very exciting.
Nevertheless, establishing a budget at the begining
of the school year is important and can help you
avoid financial difficulties.
Establishing an effectively calculated monthly
budget will enable you to manage your spending
and your income while keeping your account balanced at the end of the month.
SPORTS: TAKING CARE
OF YOUR BODY
HOW CAN YOU GET STARTED?
Nothing is easier, you just need to:
- Keep all your receipts and bills
- Make a list of your income and
expenditures each month
- Average out each category (travel,
food, clothes…)
- A dd a category “Other” if necessary
- B alance your budget (spending should
equal income)
The benefits of physical activity
and sports are numerous.
Sports are your body’s ally, they
help you keep in shape and feel
good about yourself.
It can even help you save money so that you
can spend it on things that are truly useful and
important.
A number of studies have demonstrated the protective nature of physical exercise and the positive
effects it can have on our physical and mental
health state.
Indeed, while we exercise, the brain releases endorphins into our body. These ‘pleasure hormones’,
give us a feeling of well-being and relaxation.
Regular physical or sports activities can to prevent
stress, maintain concentration and to manage your
emotions.
FOR FURTHER INFORMATION
And the best part is – you don’t have to be a professional athlete to enjoy yourself! All you need is
motivation! Give yourself a goal, areas to improve
on … or simply have fun with your friends. Above
all do not hesitate and just do it!
Ckeck out the Study section on kedgebs.com
Here you will find information how to finance your
studies (forms of payment, budget simulation,
banking offers, etc.) and scholarships.
To manage your budget, Action Grand Sud (Marseille
Student Association) is here to help you supplement
your income. Keep an eye open for AGS’
daily e-mails and offers to work on
tempory missions.
6
Even if it is not easy you can always:
- Decrease spending in the “want”
categories (i.e. clothes)
- Reduce small expenditures if possible
HERE ARE A FEW IDEAS
TO GET YOU GOING:
The sky is blue, the mistral winds
are calm? Let’s go for a run along the
”Corniche” seafront in Marseille or
in the “Domaine de la Castille” near
Toulon. Mixing sports and nature feels
great right? In Bordeaux, you can go
for a walk along the Garonne. For those
of you who are beach volleyball fans,
let’s meet at the” Quai des Sports Saint
Michel”!
You want to do a team sport but you
don’t know the city and you don’t know
where to go? Do not worry, the BDS are
here for you and offer a variety of lowcost options.
In Bordeaux, don’t forget the new
building with an outdoor sports field on
the roof and a gym. An easy way to clear
your mind with a surprising view!
➼ Once you have your budget try
to follow it each month!
BDS Marseille
WELLNESS GUIDE
L’Armad’AS
KEDGE BUSINESS SCHOOL
BDS Toulon
7
HOW TO MANAGE
YOUR STRESS?
TRICK
N°2
Relaxing before an
important event
Some days it feels like there is
a ball of stress in our stomach,
sometimes we get annoyed and
irritated to the point of bursting
into tears… This is Stress.
Why do we get stressed and what can we do to feel
better? Stress mainly comes from feeling powerless. This is why important changes, pressure (real
or subjective), hierarchy, goals, delays, perfectionism, workload and time organization, competition
and conflicts can be sources of stress.
There are a number of causes and numerous harmful consequences. This is why it is important to
learn how to manage our body’s natural reactions.
Here are some tips to help decrease anxiety levels.
8
1ST STEP
TRICK
N°1
KNOW HOW TO EAT
Make sure to sit down while
eating and above all take time
to eat and chew your food
slowly. Take this moment
to return to the present just
focusing on the taste of your
food. This will stop you from
checking your emails or
thinking stressful thoughts.
Sit down with your eyes closed; sit comfortably
in your chair. Your arms are placed before you
on a table. Relax your body, only the muscles
of neck are active to maintain your head.
Focus on your breath.
Feel the weight of your hands, in your arms,
and finally in your shoulders for two minutes.
2ND STEP
Same position. Close and open your hands
strongly and rapidly a dozen of time and then,
search for the feeling of your heart beat in
your fingertips. Enjoy this feeling of relaxation
for about two minutes.
Then, take a breath while you stretch your
body. You can open your eyes.
Join Wellness and Zest throughout the year
and discover new relaxation methods.
www.zest-kedgebs.com
Sleep is extremely important.
You should try to go to bed
at reasonable hours. If you
are having a hard time falling
asleep, you can always try an
herbal infusion. Lime tea or
chamomile tea for instance,
can help to relax and to sleep
more peacefully.
WELLNESS GUIDE
KEDGE BUSINESS SCHOOL
9
THE IMPORTANCE OF
EATING WELL
Just like sleeping and physical
activity, nutrition plays a key
role in the proper functioning of
our minds and our bodies!
Sometimes, we think of food as the fuel that makes
our bodies run.
It is true that food is essential to our body’s various functions, but in order for it to be efficient, our
nutrition has to be balanced and varied. Here are
some nutrition tips.
It is true that these suggestions can seem difficult
to follow every day. So here are some little tricks
to help you:
TRICK
ADVICE #1
TRICK
N°1
Remember to eat well during
exams because your brain
needs all its energy in order to
efficient!
ADVICE #2
The secret to being in shape?
Remember to eat a little bit of
everything because our bodies
ask us constantly for new
things – be they carbohydrates,
proteins, fibres, etc.
And above all, stop mistreating
your body with constant diets
because this will never be
beneficial.
N°2
BUY YOUR VEGETABLES
DIRECTLY AT SCHOOL
YOU DON’T KNOW HOW TO COOK?
In Marseille, Ethica, Unis-Terre’s project
promoting responsible consumption,
offers several organic and fair trade
products and food baskets (vegetables,
fruits, jam, tea, etc.) that you can pick up
on Luminy Campus.
In Bordeaux, Solid’Earth also offers
baskets of local fruits and vegetables and
some other products coming from fare
trade that you can pick up in their office.
Making a "Gratin" each day is not your
thing? You don’t have to worry since you
can find many receipts with Students
Associations "Com’ le chef" and "Cook’it"
by their websites!
TRICK
N°3
EAT SLOWLY…
...so that you know when you are satiated.
ADVICE #3
Eat when you are hungry.
This will help you get
through the day.
PLUS D’INFOS
thecookingnetwork.fr
ethica-kbs.jimdo.com
solidearth.fr
mangerbouger.fr
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WELLNESS GUIDE
KEDGE BUSINESS SCHOOL
Site internet de COOK’IT et COM’LE CHEF
ETHICA, food baskets
Solid’Earth, sales project
National food nutrition program
11
GOOD PLACES
TO RELAX
Sometimes watching TV and sleeping is not
enough. Our bodies ask for more.
So instead of disappoint it, read your guide
for some interesting ideas!
TRICK
N°1
N°2
GO TO THE BEACH
CHECK OUT REFLEXOLOGY
What is better than a little taking some
sun on the beach, relaxing, or even go for
a walk? Especially if you are lucky enough
to live in Marseille, Toulon or Bordeaux.
Take some time to enjoy the Calanques, at
Arcachon Bassin and the Atlantic Ocean’s
large beaches.
For those who really don’t want to leave
the house, you can purchase a reflexology
book wich will show you how and what
areas of the body you need to massage if
you want to relax.
Relaxation, Snorkeling, Paddle or surfing
initiation… KEDGERS, take the advantages
of the exceptional environments around
you!
12
TRICK
Of course you are also welcome to join
Wellness & Zest during our “well-being”
activities and events!
WELLNESS GUIDE
KEDGE BUSINESS SCHOOL
13
GOING OUT
BORDEAUX,
MARSEILLE
& TOULON
D
I
S
C
O
TRICK
#1
READ THE "CITA" &
THE "CANNELÉ D’ADRESSES"
For great ideas, restaurants bars
and places to visit in Marseille and
Bordeaux.
“Work hard, play hard”
Yes, it’s true, working hard
gives you the right to taking
a break. But where can
you go to find something
entertaining?
GET CONNECTED…
À BORDEAUX
cityvox.fr or yelp.fr
Both sites are great for planning your evening
out. Yelp organizes regularly gatherings for
“Yelpers”.
bordeaux.sortir.eu
A website that provides a cultural programme
for Bordeaux and its region and offers an
extensive online ticket office for all the cultural
events for the upcoming months.
IN MARSEILLE AND TOULON
love-spots.fr
love-dates.fr
Check out favorite places in Love Spots and
cultural events in Love Dates: you’ll get all the
information you need to discover and participate
in the new dynamic of Marseille.
mylittle.fr/mylittlemarseille
Check this site for a daily "outing", illustrated
by Tanaka, and get great deals.
chutmonsecret.canalblog.com
A girl blog that bursts with secret addresses
and awesome outings in Marseille and
Aix-en-Provence.
sortir-sur-bordeaux.fr
A guide written by students for students seeking
adventure in Bordeaux.
cyberbordeaux.com
A website that helps you live comfortably or
organize a visit to Bordeaux.
letudiantbordelais.fr
This website is particularly dedicated to student
life in Bordeaux (good deals, going out, sports,
housing, getting around, culture).
citadingue.com
lecanneledadresses.com
TRICK
#2
JOIN THE BDA
And get reduced price tickets and
other advantages every months:
theatre, dances, concerts and
cinema.
For further information, ckeck out
the Student Associations section
on kedgebs.com
chateauvallon.com
To see concerts in a surprising venue
near Toulon.
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WELLNESS GUIDE
KEDGE BUSINESS SCHOOL
15
PHONE NUMBERS
AND USEFUL
INFORMATION
FINANCIAL ASSISTANCE
SCHOLARSHIP & GRANTS : THE CROUS
crous-aix-marseille.fr
crous-nice.fr
crous-bordeaux.fr
FOR HOUSING ASSISTANCE : THE CAF
caf.fr
More information on financial assistance is
available in the "Financement des études" and
"Bourses" pages of the KEDGE BS website.
MEDICAL SERVICES
Fire Department: 18 ou 112
EMERGENCY NUMBERS
Marseille
Hôpital de la Conception
Hôpital Nord
Hôpital Saint Joseph
04 91 38 29 62
04 91 96 47 86
04 91 80 66 70
Toulon
Hôpital Sainte-Anne
Hôpital Sainte Musse
04 83 16 20 15
04 94 14 50 40
Bordeaux
Hôpital Saint André
05 56 79 57 81
+
Inter-University preventive student
medical services (SIUMPS)
05 56 04 06 06
Social and health services
Domaine Universitaire
13, Avenue Pey-Berland
33600 PESSAC – Ligne de Tram B,
arrêt DOYEN BRUS
ALL OUR THANKS TO THOSE WHO
ACCOMPANY AND SUPPORT WELLNESS
AND MORE SPECIFICALLY TO:
THE CEPAC
THE MEP
THE HOSPITAL SAINTE MARGUERITE, MARSEILLE
Ambulance and emergency housing: 15 ou 112
PSYCHIATRIC EMERGENCIES
Marseille
Hôpital de la Conception
04 91 43 50 14
Toulon
Hôpital Sainte Musse
04 94 14 51 60
Bordeaux
Hôpital Charles Perrens
05 56 56 35 50
THE BORDEAUX SIUMPS
THE CROUS
Accident or emergency on the KEDGE
Business School Campus:
Immediately inform the reception desk, directly
or by telephone, who will alert the first aid staff
and the emergency services.
Reception Marseille
Reception Toulon Reception Bordeaux
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OUR PARTNERS
04 91 82 78 00
04 94 22 81 00
05 56 84 55 55
WELLNESS GUIDE
KEDGE BUSINESS SCHOOL
20
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KEDGE BS – Campus de Toulon/la Grande Tourrache
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83130 La Garde
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83130 La Garde
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KEDGE BS – Campus de Bordeaux
680 cours de la Libération
33405 TALENCE Cedex
-
KEDGE BS – Campus de Luminy
Rue Antoine Bourdelle
Domaine de Luminy – BP921
13 288 Marseille – Cedex 9
KEDGE BS – Campus de Luminy
Rue Antoine Bourdelle
Domaine de Luminy – BP921
13 288 Marseille – Cedex 9
-
KEDGE BS – Campus de Bordeaux
680 cours de la Libération
33405 TALENCE Cedex
[email protected]
[email protected]
[email protected]