Acknowledgement to Country
We respectfully acknowledge the Kaurna, Boandik and Barngarla First Nations Peoples and their Elders past and present, who are the First Nations’ Traditional Owners of the lands that are now home to the University of South Australia’s campuses in Adelaide, Mount Gambier and Whyalla. We are honoured to recognise our connection to the Kaurna, the Boandik and the Barngarla lands, and their history, culture and spirituality through these locations, and we strive to ensure that we operate in a manner which respects their Elders and ancestors. We also acknowledge the other First Nations of lands across Australia with which we conduct business, their Elders, ancestors, cultures and heritage.
Hi there!
You’ve just opened the Working on Wellness Activity Booklet! What is the booklet about, you ask? Well, the name says it all; it aims to provide you with a range of different activities that you can engage with to help support, improve and maintain your health and wellbeing. There is no order to the book so feel free to flip to any page. Some activities are fun and relaxing, some thought-provoking, and others just resourceful.
This booklet is part of USASA’s Working on Wellness Campaign; an initiative full of fun and stress-free activations to remind you to take time out for your self-care.
To find out more on how you can get involved scan the QR code below.
UniSA Services & Resources
Ask the Library
library.unisa.edu.au
Batyr
unisa.edu.au/batyr
Counselling Services
unisa.edu.au/counselling
Disability Services
unisa.edu.au/disability
International Student Services
unisa.edu.au/internationalsupport
Safe Zone
unisa.edu.au/safezone
Study Support
unisa.edu.au/studysupport
UniSA Community Clinics
unisa.edu.au/communityclinics
UniSA Gyms
unisasport.edu.au/facilities
UniSA Sport
unisasport.edu.au
Wirringka – Aboriginal and Torres Strait
Islander Support Services
unisa.edu.au/wirringka
beyondblue.org.au
Butterfly Foundation
thebutterflyfoundation.org.au
Headspace
headspace.com
Lifeline
lifeline.org.au
Reach Out
au.reachout.com
A REMINDER:
Although this booklet is a fun and engaging way to think about your mental and physical health, please make sure you use these links to reach out when you need support. Looking after your mental health and wellbeing should be your top priority. There is always someone to talk to, both within the Uni and outside of it.
External Resources AIME
aimementoring.com
Beyond Blue
Why Looking After You is so Important
Mental health is just as important as physical health and should be managed and maintained to keep you balanced. Mental health and wellbeing go beyond just having good mental health and can be influenced by many things.
It is about undertaking day to day activities, embracing relationships, dealing with life’s challenges with resilience, and understanding your strengths and abilities.
Sometimes these demands can make it challenging to stay balanced, and it can feel overwhelming at times. It is important to know that there is support to help you manage and implement positive change to improve your health and wellbeing.
We hope that this booklet helps you to do just that – to discover some valuable tools that work for you and provides an awareness of where you can find further support if needed.
Happy reading!
THIS BOOK BELONGS TO ................................................
DRAW A SELF PORTRAIT
Kind Mind
Word Search
A mindfulness word search is the perfect solution to clear a cluttered mind and help refocus. Keep your mind active while you decompress in this kind mind word search. Which words can you find that represent you?
Respectful
B Y S R I T C F S C I K V G E A K R L L E D
Kindness Leadership Consideration Empathy Reliable Intelligent Innovative D C V L P H O U N I N E P B A F R E A T I E C K S W H O N N N T T F D F D Y V S S G B M L P I I J U S E O S E D Y A V T T P K N D B C I W N P G I L T I L B E I E I N E M I S L R H D M I H D B Y M L R V R N L T C S M O T E S O K S T E M T I I A I E T I W T S R M N A R V L L F R U N T G V T L U B K F E A P E T E T M T U A H H P E E A I R A N U N H Y I I D S L S L T D M O N L V A O T I L D C A L V A Y G E A I T E S T N O B U P O T N I H I E E L P N I O I A O M W N L S A D G I M E S P L H N O M N M Y T T Y N E N D A D K I W E B U L W H D L A O E P K I P C A L S U M O R Thoughtful Fun
Calm
Creative
Effective Resilient Brave
Optimistic Humorous Adventurous Adaptability Drive Fair Capable Charming Honest Skilled
Humble Patience
Meditation Station
There are many ways to meditate. There is no right or wrong way. While you’re waiting for class to start, walking to the bus, or if you need a couple of minutes to pause, give these meditation techniques a try. Which ones help you feel more relaxed, calm and aware?
BREATHING LISTENING
Close your eyes. Focus on your breath wherever you feel it most prominent in the body. Breathing in and out, count to 10. Breathing in at 1, breathing out at 2, and so on.
Close your eyes. Pay attention to the surrounding sounds, distant and close. Try and pick out 5 different sounds.
BODY SCAN WALKING
Focus on what’s around you, in your immediate sight and beyond. Pay close attention to the different colours, light, texture, sizes and movement.
Close your eyes. Scanning down from head to toe, focus on each body part and notice how they feel at that present moment. Are there any feelings or sensations that you did not notice before?
Dear Diary
Journaling is a form of self-expression that can lift and empower you to understand complex feelings and find humour in them. It can result in many positive outcomes and improve your quality of life! A journal can contain whatever you like and be written however you like; there’s no right or wrong.
How are you feeling today?
Did you read/listen to anything interesting or funny?
What is something you did today that you would love to do every day?
What are you most grateful for about your day?
Activity
Try this 7-day schedule and incorporate physical activity into your everyday routine. Monday Attend Paid Play Pridham Hall, City West (1pm-5pm) AT HOME: (3 Rounds) 5 Push-ups 10 Tricep Dips 30sec Plank Workout at one of the UniSA Sport gyms AT HOME: (3 Rounds) 10 side lying leg raises each side 10 Clams each side 10 Supermans 10 Bicycle Crunches Join a social sport competition AT HOME: (3 Rounds) 3 Inchworms 6 Glute bridges 9 Squats 12 Walking lunges Check out the Intervarsity Sport opportunities AT HOME: (3 Rounds) 5 Burpees 10 Mountain Climbers 15 Star Jumps Casual swim @ Pridham Hall pool AT HOME: (3 Rounds) 10 Dead-bugs 10 Toe Touches 10 Russian Twists 30 sec Side Plank (left/right) Check out UniSA Sport clubs & contact a club to sign up AT HOME: Take a break and stretch (Hold for 30-60 seconds each side) Hip Flexor stretch Pigeon stretch Childs pose Quad stretch Hamstring stretch Try a Yoga Class (1:15pm) or Pump Class (5:15pm) @ Pridham Hall AT HOME: (3 Rounds) 10 Glute Bridge 10 Lunges 10 Squats Thursday Saturday Tuesday Friday Sunday Wednesday Scan here to check UniSAeverythingout Sport has to offer!
Schedule
Financial Wellbeing Program
Need help putting the pieces together?
A Financial Wellbeing Officer can help you to develop a budget, improve your financial literacy, assist in dealing with university debt management, provide access to food support and help relieve issues related to financial wellbeing.
Book a free, confidential & non-judgmental appointment today USASA.sa.edu.au/FinancialCounselling
THE FUN FUND
Balancing study, work, bills and life is an ongoing challenge for students, that’s why we’ve created a “Fun Fund” goal to help you remember to treat yo self!
Whenever you have some spare funds, simply choose a box and transfer that amount into another bank account to accumulate $500. You’ll be on your way to being cashed up to splurge on yourself or to keep for savings.
I am putting my money towards
$19 $10 $6 $7 $14 $6 $10 $14 $6 $17 $8 $13 $7 $9 $7 $18 $10 $7 $8 $8 $5 $12 $3 $16 $9 $10 $18 $4 $17 $9 $14 $6 $8 $5 $7 $11 $9 $5 $18 $12 $6 $14 $5 $8 $12 $7 $11 $4 $6 $7 $10 = $500
$8
How Can We Help Others?
Sometimes we want to help others but don’t know how to. It can help to think about what would motivate you in seeking help with mental health struggles. How would you respond to these comments?
My problems aren’t that bad, it could be worse.
I don’t have the time or money.
Why should I tell a stranger my problems?
Others might think I’m crazy.
Self-care
Small ideas to get you through the day.
Try
Give something new a go
Go on a camping trip; sleep under the stars
Aim to go to a new cafe, restaurant or bar each week
Start a veggie garden or get some indoor plants
Disconnect
Things to do without your phone
Go for a walk in a nearby park
Read a book; fantasy, biography, crime - whatever takes your fancy
Be creative, there’s lots to do without screens!
Rest
Take a break and rest
Get some fresh air and relax in the sun
Take a 20 minute nap, it’ll do you wonder
Listen to some calming music (or heavy metal if that’s your jam)
Pay it Forward
Doing good deeds for others and society can make you feel good too. It’s a win-win! Colour each good deed below as you complete!
Donate unused clothes to charity
Cook/bake a meal for someone
Buy goods from a local producer
Share an encouraging note
Reconnect with an old friend or family member
Write your owndeed!good
Dots & Boxes
First grab 2 pencils and a friend to play with. Take turns drawing horizontal or vertical lines between two dots. Whichever player completes the fourth side of the box (square) puts their initial in the box and earns a point. After completing a box the player takes another turn.
Ramen Hacks
Instant ramen is a meal for the everyone. Whether you are time-poor, money-poor, or just plain hungry - ramen is always a winner for dinner.
We’ve put together a few suggestions for upgrading your ramen experience. We hope this sparks joy in you and your stomach!
Indomie mi goreng is always a good choice!
SPICE IT UP!
Sick of the same old flavor? Add any condiments you’ve hoarded in your pantry to spice up your meal!
Here are a few we suggest:
• soy sauce
• sesame oil
• sriracha
• lime juice
• fish sauce
• curry (any type)
Ginger, garlic, and spring onions are also a tasty treat to add if you have them.
CHUCK SOME VEGGIES IN
If you have leftover veggies in your fridge, dice them up and throw them in the mix too! Extra points if you throw them in a pan beforehand and get them nice and crispy.
Although, if you don’t have any vegetables in the fridge, do not despair. A packet of frozen vegetables can always be found at a reasonable price in the shops. They even have ones tailored to ramen!
Frozen veggies last for 8-12 months so you can keep them in your fridge as a handy backup.
ADD SOME PROTEIN
Eggs and tofu are both a great source of protein that will keep you full for longer.
• Drop a boiled egg into the broth
• Stir in scrambled eggs
• Put a fried egg on top
• Poach eggs in your ramen as it cooks
• Marinate tofu with some of the seasoning package from noodles. Cook in a frying pan until golden
PACK IT WITH PEANUT BUTTER
Sick of the same old flavour? Want to mix it up but don’t have a pantry full of spices? Well, peanut butter is your friend! Grab a spoonful and mix it through your ramen to make a delicious sesame-peanut butter sauce!
Psst - you can replace with tahini if you’re allergic to nuts.
Healthy Pasta
Pasta is a fan favourite for most students’ meal recipes. The pasta recipe we have put together just adds a little extra oomph! (Aka: nutrition) so that you can grow up big and strong.
INGREDIENTS:
• 2 zucchinis
• 250g pasta (Any kind is fine but we suggest pappardelle)
• 250g mushrooms
• 1 brown onion
• 2 garlic cloves (or whatever amount sparks joy)
• 250ml of cooking cream
METHOD:
1. Cut zucchini into ribbons using a vegetable peeler. Leave out to dry.
2. Cook pasta in salted boiling water, then drain. Save about 1/2 a cup of pasta water for later!
3. Heat oil in frying pan. Chop mushroom and then cook until golden.
4. Take out mushrooms. Add onion and garlic to the pan and fry until fragrant. Add mushrooms back in.
5. Add in cream and pasta water. Simmer until the mixture has thickened.
6. Add pasta and zucchini to the pot and stir all together.
RECIPE
TIP
Sprinkle with parmesan and thyme for extra flavor.
Health & Wellbeing Trivia
1. What is the largest organ in your body?
How much do you really know about ways to be healthy? Put your knowledge to the test below!
2. Approximately how much sleep should you get a night?
3. What’s the recommended fruit and vegetable intake per day?
4. How much water are our bodies made up of?
5. What time of the day are you the tallest?
6. What is the only fruit that has its seeds on the outer skin?
7. How many steps should you aim to do per day?
8. What are the five human senses?
9. What is the most important meal of your day?
10. How many bones are in an adult human body?
Answers: 1. skin, 2. 7-9 hours, 3. 5 vegetables and 3 fruit, 4. 60-70%, 5. in the morning, 6. strawberries, 7. 10,000 steps, 8. sight, hearing, taste, smell, touch, 9. breakfast, 10. 206 bones
Thanks For the Memories
We use our smartphones to capture our memories but don’t often look back at them. Take some time to pick out memorable photos or videos that make you smile.
Funny Things in Life Are Free
They say laughing is the best medicine, so we’re encouraging you to laugh more! What makes you laugh? Here’s a list to get you started.
Watch your favourite comedian’s comedy special
Laugh at yourself more often
Watch animal videos
Read some dad jokes
Send emojis or GIFs in your text messages to your friends
Watch out for quirky custom number plates
Play board games with family & friends
Listen to a comedy podcast
What made you laugh today?
Celebrate the Little Wins Fist pump! Do a dance! Take some time out. ! Why not celebrate the little moments in life. Did you manage to wake up to your alarm? Are you prepared for class this week? Go ahead and write down those wins and how you want to celebrate!
WORKING ON WELLNESS
Colourmein!
Believe Believe
What are your goals and how will you achieve them? It can just be a guide to start and can be refined at any point.
GOAL
eg. do 10,000 steps a day
TIME FRAME ACTION STEPS
eg. within six weeks
eg. work out how many steps you do on average, and how much more you need reach your goal
GOAL TIME FRAME ACTION STEPS
Achieve Achieve
GOAL TIME FRAME
GOAL
ACTION STEPS
TIME FRAME
ACTION STEPS
Kind Mind Sudoku
Sudoku is a game played on a grid of 9 x 9 spaces. Within the rows and columns are 9 “squares” (3 x 3 slots). The aim of Sudoku: each row, column and square (9 spaces each) is filled with the numbers 1 - 9, without repeating any numbers within the row, column or square. Good luck!
Difficult
Easy
9 4 7 3 2 9 7 2 1 3 9 6 9 5 4 2 1 5 7 1 8 4 9 6 7 5 9 7 1 5 3 2 8 4 6 1 9 3 8 7 7 4 1 5 2 9 7 4 6 9 7 8 5 8 8 9 7 3 6 1 3
Add your songs to our collaborative playlist and see what other students are listening to.
PLAYLIST THERAPY
Use
Research suggests that music can stimulate the body’s natural feel-good chemicals (like endorphins and oxytocin). It can help energise our mood and provide an outlet for us to take control of our feelings.
SONG ARTIST
this page to
down/draw
relaxing
write
your perfect
songs/playlist.
Habits Calendar
What new habit would you like to form and stick to? Colour in or tick every day for a month to track your progress.
ALMOST THROUGH THE FIRST WEEK!
YOU CAN DO IT!
MON TUE WED THUR FRI SAT SUN
SPEAR YOUR FEAR SPEAR YOUR FEAR
Our unconscious brain does not know the difference between imagination and reality. You can use this to your advantage by imagining yourself overcoming your fears successfully within your imagination. Draw a picture of your fear, and then draw a picture of you taking control of your fear.
Royal
Crafternoon Activity Paper Plane Battle
1.
2.
3.
4.
5.
off against a mate to see who is the ultimate Pilot! Use the diagram below to assemble your aircraft. An A4 piece of paper is all you need!
6.
Battle
Place the winner ’s name above 1 2 3 4 5
Flights
Pilot 1 Pilot 2
Each Pilot takes turns to send their paper plane flying! Record the winner of each of the five rounds in the table below.
Greetings
Sometimes it can be beneficial to reflect to be able to move forward. If you could write to your younger self, what age would you choose and what advice would you give?
POSTCARD
Rage Page
Sometimes you just need to let out your frustration. Go on, write it down, rip it up, and throw it out!
USASA Advocacy
The USASA Advocates are experts in academic policies and procedures. They can help you understand what’s happening and what you need to do if you are facing academic issues. The USASA Advocacy service is free, confidential and independent from the University. Common issues Advocates assist with:
• Requests for remarking and resubmissions
• Appeals against allegations of academic misconduct (plagiarism, exam misconduct etc.)
• Appeals against final grades
• Appeals against intention to preclude
• Issues with lecturers
• Advice regarding University policy
• Referral to other services inside and outside of the University
To request an appointment scan the QR code
Find out more
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