Wellbeing and AccessAbility

Navigating student life can be hectic, juggling study, household responsibilities, social engagements, and work commitments. Often, nutrition tends to take a backseat for students.

However, maintaining a balanced diet offers numerous benefits, including sustained energy levels, enhanced concentration, and a healthy body weight.

Tips for eating well:

• Eat For Health:  – a visual food selection guide representing the five recommended food groups.

• Live Lighter:  – Packed with easy recipes, practical advice, and a supportive community to keep you motivated.
• FoodSwitch: – Scan product barcodes at the supermarket to compare hidden sugars, fats, and healthier alternatives.

• Better Health – information on healthy eating, recipe ideas and lunchbox tips

Staying physically active is essential for maintaining overall well-being, especially during busy academic periods. Engaging in physical activities not only benefits your physical health but also contributes to mental clarity and stress relief.

There are numerous ways to incorporate physical activity into your routine, catering to diverse interests and preferences. Consider trying:

1. Sports: Joining a sports team or participating in recreational sports activities is an excellent way to stay active while also socialising and having fun. Whether it’s soccer, basketball, tennis, or ultimate frisbee, there’s a sport for everyone.
2. Dance: Dance classes offer a dynamic and enjoyable way to get moving. Whether you’re into hip-hop, salsa, ballet, or contemporary dance, dancing provides a full-body workout while allowing you to express yourself creatively.
3. Gym Workouts: Gym memberships provide access to various equipment and fitness classes tailored to different fitness levels and goals. Whether you prefer cardio exercises, strength training, or group fitness classes like yoga or spinning, the gym offers versatility in workouts.
4. Outdoor Activities: Take advantage of the great outdoors by going for hikes, bike rides, or jogging in the park. Outdoor activities not only provide physical benefits but also allow you to connect with nature and enjoy fresh air and sunshine.
5. Swimming: Swimming is a low-impact exercise that works the entire body and improves cardiovascular health. Whether you swim laps at the local pool or enjoy leisurely swims at the beach, swimming offers a refreshing and invigorating workout.
6. Martial Arts: Martial arts classes, such as karate, taekwondo, or judo, offer physical fitness, self-defence skills, and mental discipline. These activities promote strength, flexibility, and focus while providing a sense of achievement and personal growth.

Remember, the key is to find activities that you enjoy and that fit into your schedule.

Quality sleep is vital for our overall well-being and cognitive function. Adequate rest can enhance mental performance, reduce anxiety, and boost mood and energy levels.

Here are some strategies to help improve your sleep.

• Maintain a regular sleep routine throughout the week, including weekends
• Strive for 7-8 hours of sleep nightly
• Create a tranquil sleep setting with a comfortable mattress and minimal disruptions
• Incorporate gentle physical activity during the day, refraining from intense workouts near bedtime
• Unwind before sleep with calming activities
• Explore guided relaxation or meditation techniques to enhance sleep quality
• To avoid difficulty falling asleep, if you’ve been awake in bed for over 20 minutes, get up and leave the room. After 5-10 minutes of quiet activity, return to bed and try again. Repeat if needed to break the cycle.
• Jot down worries and set a specific time the next day to address them. This helps clear your mind for better sleep.
• Visualise placing worries on leaves drifting down a stream. Let them float away. If they return, repeat the process on new leaves.
• Avoid napping during the day
• Try not to consume stimulants such as caffeine, alcohol or soft drinks for 4 – 6 hours prior to going to bed
• Don’t study in bed

If you notice that your alcohol or drug consumption is impacting your health, academic performance, work or relationships, it’s essential to take action.

Consider what matters most to you, such as your family, partner, education, or well-being, and reflect on how your substance use affects these aspects of your life.

Engage in open conversations with trusted individuals about your concerns regarding alcohol or drug use and inquire about their perspectives on the matter.

Reflect on any barriers preventing you from making positive changes and explore potential strategies to overcome them.

Get help

National Alcohol and Other Drug Hotline:

This hotline provides confidential support for people struggling with addiction. You can call the Alcohol Drug Information Service (ADIS) 24 hours a day, 7 days a week on 1800 250 015.

• Emotional Well-being: Being able to manage your emotions healthily, express your feelings openly, and cope with stress effectively.
• Psychological Well-being: Includes healthy self-esteem, self-awareness, clear thinking, and making decisions aligned with your values.
• Social Well-being: Building and maintaining healthy relationships, connecting with others meaningfully, and contributing to your community.

Stress is a natural response to life’s challenges, but too much can harm your health and happiness. Watch for early signs like changes in sleep, eating, or mood. To manage stress effectively:

• Prioritise healthy habits: Eat well, exercise regularly, get enough sleep, and practice relaxation techniques like deep breathing or mindfulness.
• Manage your time effectively: Set realistic goals and don’t be afraid to delegate or say no when needed.
• Seek support: Talk to friends, family, or a therapist if you’re struggling to cope.

Breathing to reduce stress: Click here

Anxiety and depression are common mental health conditions that can significantly impact your daily life.

• Anxiety: Characterised by excessive worry, fear, and physical symptoms like restlessness and sleep problems.
• Depression: Involves prolonged periods of low mood, sadness, and loss of interest in activities.

If you experience persistent symptoms, reach out for help. Many effective treatments are available, including therapy, medication, and lifestyle changes.

Anxiety and depression checklist: measure whether you may have been recently affected by depression or anxiety.

Grief is a natural response to loss, but it can feel overwhelming. Common emotions include sadness, anger, guilt, and confusion. While everyone grieves differently, seeking support can be helpful, especially if:

• Grief interferes with daily life for an extended period.
• You develop unhealthy coping mechanisms.
• You experience severe emotional distress.

Bringing mindfulness and relaxation into your daily routine can significantly improve your mental well-being. Consider trying:

• Mindfulness: Practices like meditation or focused breathing can help you stay present and manage stress.

Find tips on practicing mindfulness Click Here

• Relaxation Techniques: Deep breathing, progressive muscle relaxation, and guided imagery can promote calmness and reduce anxiety.

8 Breathing Exercises to Try When You Feel Anxious: Click here

Breathing to reduce stress: Click here

How to do progressive muscle relaxation Click here

PMR (Progressive Muscle Relaxation) to Help Release Tension, Relieve Anxiety or Insomnia Click here

Find an App to help with relaxation. Examples below:

• Smiling Mind
• headspace
• Calm

Healthy self-esteem and confidence are crucial for a fulfilling life. If you struggle with low self-esteem, remember:

• Self-acceptance is key: Be kind to yourself and focus on your strengths.
• Challenge negative thoughts: Replace them with positive affirmations.
• Set realistic goals and celebrate your achievements.
• Seek support from trusted individuals.

Find Apps and websites to help build self-esteem and confidence. Examples below:

Overcome low self-esteem, self-doubt and anxiety Click here

10 tips for improving your self-esteem Click here

How to build self-confidence Click here

A self-care plan helps you prioritise your well-being. Use this template to:

• Identify your coping skills and areas for improvement.
• Plan daily self-care activities that meet your needs.
• Replace negative coping mechanisms with healthier ones.

To access the template: Click here

Our mental health extends beyond just our individual thoughts and emotions. It thrives on meaningful connections and a sense of belonging. Social well-being encompasses our ability to build and maintain healthy relationships, engage with others in fulfilling ways, and contribute positively to our communities. It’s all about feeling connected, supported, and valued.

Building strong connections:

• Seek out quality interactions: Prioritise spending time with loved ones who uplift and support you. Engage in shared activities, have deep conversations, and create lasting memories.
• Expand your social circle: Join clubs, volunteer groups, or online communities centred around your interests. Attend social events or take classes to meet new people who share your passions.
• Offer your time and skills: Volunteering is a fantastic way to connect with others while making a positive impact. Find a cause you care about and contribute your time and talents.
• Embrace technology mindfully: While social media can connect us, use it consciously. Prioritise in-person interactions and avoid comparing yourself to others online.

Setting healthy boundaries:

• Know your limits: Be comfortable saying no to requests that drain your energy or don’t align with your values. Communicate your needs assertively and respect your own boundaries.
• Respect others’ boundaries: Pay attention to nonverbal cues and listen when someone says no. Healthy relationships are built on mutual respect and understanding.
• Practice self-compassion: Don’t be afraid to set boundaries even with close friends or family. Prioritising your well-being is essential for healthy social connections.

Combating Loneliness and Isolation:

• Acknowledge the feeling: Loneliness is a common experience, but it doesn’t have to define you. Recognising it is the first step towards seeking help and connection.
• Reach out to others: Don’t wait for someone to initiate contact. Take the first step by inviting friends for coffee, joining a social group, or seeking professional support if needed.
• Practice self-care: Engage in activities you enjoy, nurture your hobbies, and prioritise your well-being. A strong sense of self can combat feelings of isolation.

Remember:

• Building social well-being is a journey, not a destination. Be patient, celebrate small victories, and don’t hesitate to seek help if needed.
• Many resources are available to support you, from online communities and workshops to professional therapy and social clubs.

There are a number of online mental health support services that can access if you start to notice your mental health decline. Some of these can be found at the links below.

Many of these have their own online chat rooms where you can speak to trained professionals anonymously at a time that suits you.

Beyond Blue provides information and support for anxiety, depression, and suicide prevention for everyone in Australia, through a free telephone and online counselling service which is open 24/7. T: 1300 224 636

Suicide Call Back Service 

Headspace: 1800 650 890 (for ages 12-25)

Lifeline: Anyone in Australia can contact a trained crisis supporter any time of the day or night: Lifeline provides 24/7 crisis support: T: 13 11 14

Sane: SANE offers services to people with complex mental health issues, including trauma. T: 1800 187 263

Yarn: Crisis Support for Aboriginal and Torres Strait Islander People 13Yarn T: 13 92 76

Booking an appointment with your Doctor is another avenue for seeking help. They can collaborate with you to develop a mental health care plan, which may or may not involve medication. They may also assist you in gaining a referral to psychologists or counsellors if one is required.