Working on Wellness

WORKING ON WELLNESS ACTIVITY BOOKLET

UniSA Services & Resources UniSA Community Clinics: unisa.edu.au/communityclinics Counselling Services: unisa.edu.au/counselling Disability Services: unisa.edu.au/disability Batyr: unisa.edu.au/batyr Study Support: unisa.edu.au/studysupport Ask the Library: library.unisa.edu.au International Student Services: unisa.edu.au/internationalsupport Wirringka – Aboriginal and Torres Strait Islander Support Services: unisa.edu.au/wirringka UniSA Sport: unisasport.edu.au UniSA Gyms: unisasport.edu.au/facilities Safe Zone: unisa.edu.au/safezone

External Resources: AIME: aimementoring.com Beyond Blue: 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.

THIS BOOK BELONGS TO ................................................

DRAW A SELF PORTRAIT

Working on Wellness

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; a month-long 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, head to USASA.sa.edu.au/WOW or scan the QR code below.

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!

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?

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Playful

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Conscientious

Honest

Sensitive

Chilled

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Sociable

Creative

Loving

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Determined

Motivated

Witty

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 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.

BODY SCAN 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?

LISTENING Close your eyes. Pay attention to the surrounding sounds, distant and close.

Try and pick out 5 different sounds.

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.

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 Schedule Monday Attend Paid Play Mawson Lakes Sports Centre (1pm-5pm) Pridham Hall, City West (10am-7pm) AT HOME: (3 Rounds) 5 Push-ups 10 Tricep Dips 30sec Plank

Thursday

Tuesday 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

Check out the Intervarsity Sport opportunities

AT HOME: (3 Rounds) 10 side lying leg raises each side 10 Clams each side 10 Supermans 10 Bicycle Crunches

AT HOME: (3 Rounds) 5 Burpees 10 Mountain Climbers 15 Star Jumps

Join a social sport competition AT HOME: (3 Rounds) 3 Inchworms 6 Glute bridges 9 Squats 12 Walking lunges

Wednesday Try a Yoga Class (12:30pm) or Pump Class (5:15pm) @ Pridham Hall AT HOME: (3 Rounds) 10 Glute Bridge 10 Lunges 10 Squats

Friday

Workout at one of the UniSA Sport gyms

Saturday

Try this 7-day schedule and incorporate physical activity into your everyday routine.

Sunday Casual swim @ Pridham Hall pool AT HOME: (3 Rounds) 10 Dead-bugs 10 Toe Touches 10 Russian Twists 30 sec Side Plank (left/right)

Sca checn here t blo k out o o the bg aboutur of e enefi men xercise ts o tal h ealthn .

The $500 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.

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= $500

I am putting my money towards

USASA Financial Counselling

Book a free, confidential & non-judgmental appointment today USASA.sa.edu.au/FinancialCounselling

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.

Colouring has the ability to relax the mind, it induces the same state as meditating by reducing a restless mind and generating a quietness.

Health & Wellbeing Trivia

How much do you really know about ways to be healthy?

Put your knowledge to the test below!

1. What is the largest organ in your body?

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

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Waste-Free Recipe Menu Ideas Credit: OzHarvest NEST Cookbook

We all know that good food and nutrition are essential to health and wellbeing, but sometimes treating yourself to a delicious snack is okay too – everything in moderation right?!

Healthy eating is all about choosing the right foods and knowing how much to have most of the time.

So let’s get in the kitchen and get cooking! Reduce waste and transform food that needs using up into these delicious and mostly healthy meals.

Breakfast:

OVERNIGHT OATS Serves: 8 Cost per serve: $0.75 1+ hour prep and cook time

INGREDIENTS: 3 apples (or fruit of choice) 2 cups rolled oats 1/4 cup desiccated coconut 1/2 cup unsalted mixed nuts 1 cup low-fat Greek yoghurt 1 1/2 cups low fat milk or water 1 tsp. cinnamon

Make the night before for a fuss-free, healthy breakfast option.

METHOD: 1. Grate apples with skins on until you have about 2 cups.

2. Place the grated apples in mixing bowl.

Add oats and coconut.

3. Mix in nuts/seeds and cinnamon.

4. Add the milk (or water), and yoghurt and mix well.

5. Cover and place in the fridge for at least 1 hour or overnight.

6. Remove from fridge and scoop about 1 cup into bowls to serve.

Substitute the apples for any leftover fruit!

Snack:

FRUIT BITES

Serves: 8 Cost per serve: $0.23 10 min prep time

METHOD:

INGREDIENTS: 1 banana (sliced into 8 pieces) 4 strawberries, halved 8 pieces pineapple, diced 1/4 cup dark chocolate toothpicks

1. Slice all the fruit.

2. Put a piece of each fruit together on a toothpick.

3. Heat chocolate over double boiler* until melted, stirring constantly and ensuring no water gets into the bowl.

4. Remove from heat. Stir, and then melt for a further 20 seconds. Repeat these steps until the chocolate has completely melted.

5. Dip one side of fruit kebabs in chocolate and place on a plate to cool.

Lunch:

PUMPKIN & TOMATO QUICHES

6. Serve and enjoy! *a double-boiler is a heatproof bowl sitting on top of a saucepan, half-filled with boiling water.

Serves: 4 Cost per serve: $1.77 40 min prep and cook time

INGREDIENTS: Olive oil spray 1 tbsp. olive oil 2 cups pumpkin, finely diced 12 slices wholemeal bread (crusts removed) 1 large tomato, diced 3 eggs 1/2 cup low fat cream cheese (softened) 1/4 cup low fat milk 2 tbsp. spring onion (finely chopped) 1 tsp. dried mixed herbs dash of salt and pepper

METHOD: 1. Preheat oven to 180 degrees celcius. Place pumpkin on a lined baking tray, pour over olive oil and season with salt and pepper. Bake for 15 mins.

2. Roll each slice of bread to flatten.

3. Spray muffin tin with olive oil spray and press 1 slice of bread into each tin. Repeat.

4. Mix baked pumpkin and diced tomato together and spoon into muffin tins.

5. In a large bowl, add cream cheese, eggs, milk spring onion, dried herbs, salt and pepper. Whisk together until mixture is combined well.

6. Spoon the mixture over the vegetables in the muffin tin and bake for 20 mins or until cooked through.

Dinner:

Serves: 6 Cost per serve: $1.92

HONEY SOY STIRY FRY

30 min prep and cook time

INGREDIENTS: 2 tbsp. olive oil

METHOD:

2 chicken breasts or thigh fillets, chopped into 3cm pieces (or firm tofu, chopped)

1. Add 1 tablespoon of olive oil to a large, deep frypan on medium-high heat. Add chicken pieces and cook for about 4 minutes until brown. Set chicken aside. Skip if using tofu.

1 onion, sliced 2 cloves garlic, minced 2 tsp. dried ginger 1 tsp. chilli flakes 2 capsicums, sliced 2 cups green vegetables (broccoli, Asian greens) 2 tbsp. sesame seeds Juice of 1 lemon Cooked brown rice or vermicelli noodles (to serve)

2. Wipe the pan with some paper towel. Return the frypan back to the heat and add 1 tablespoon of olive oil and onion, garlic, ginger and chilli. Cook for 3 minutes.

3. Add green vegetables, capsicum and tofu (if using). Cook for 3 minutes and stir well.

4. Once the vegetables are almost cooked, add the cooked chicken pieces back into the frypan and stir well.

Fresh coriander (to serve)

5. In a separate small bowl, use a fork to mix together the soy sauce, honey, lemon juice and sesame seeds.

6. Pour the honey soy mixture into the stiry fry and stir well. The stir fry on top of cooked brown rice or noodles.

Vegetables don’t always need peeling - just wash, chop and add to the stir fry!

Dot to Dot

With the ability to keep our minds in the moment, dot to dot puzzles are powerful stress busters!

Connect the dots to reveal the image below.

Colour me in after!

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.

Print, sketch or describe each memory in the frames provided.

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

Watch animal videos

Laugh at yourself more often

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 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!

Fist pump!

Do a dance!

Take some time out. !

Colou r me i n to w in!

Here’s how you can win: 1. Colour in the image.

2. Take a photo or scan it in.

3. Submit via the form at USASA.sa.edu.au/Forms/WOW And that’s it, you’re in the draw to win a Working on Wellness Prize Pack valued at $100.

A Goal is A Dream With A Deadline 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

GOAL

TIME FRAME

ACTION STEPS

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

Buy goods from a local producer

Cook/bake a meal for someone

Reconnect with an old friend or family member

Share an encouraging note

our Write yood own g d! dee

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!

PLAYLIST THERAPY Use this page to write down/draw your perfect relaxing songs/playlist.

SONG

Add your songs to our collaborative playlist and see what other students are listening to.

ARTIST

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.

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.

MON

TUE

YOU CAN DO IT!

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THUR

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SAT

SUN

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.

OXCrafternoon OActivity

X

Presented by USASA Art Club and Student Sustainability Collective Club

Nature Inspired Tic Tac Toe MATERIALS: 4 sticks (about 20-30cm long) 4 stones or flower buds

Twine

Scissors

8 twigs

X

X XO

DIRECTIONS:

1. Use the twine to tie the 4 sticks together into a tic-tac-toe board.

2. Next, use the twine to tie 2 twigs together into the shape of a letter X. Repeat 3 more times.

3. Find a partner to play, relax, and enjoy the game with!

XO

Three in a row wins!

X O X

Rage Page Sometimes you just need to let out your frustration.

Go on, write it down, rip it up, and throw it out!

Financial Counselling

$

Financial counselling is a free, confidential and non-judgmental service available to all UniSA students. Financial counselling provides information, guidance and advocacy to people in financial difficulty who want to gain insights about money management.

If you are dealing with financial stress related to issues such as debt, rent, utility costs and budgeting problems, a USASA financial counsellor may be able to help you. A financial counsellor can help identify your options and give you the information you need.

To request an appointment head to USASA.sa.edu.au/FinancialCounselling

Find out more

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 (including plagiarism) • Appeals against final grades • Appeals against intention to preclude • Appeals against allegations of examination misconduct • Issues with lecturers • Advice regarding University policy • Referral to other services inside and outside of the University

To request an appointment go to USASA.sa.edu.au/Advocacy

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