ONWORKINGWELLNESSACTIVITYBOOKLET
UniSA Gyms: unisasport.edu.au/facilities
Counselling Services: unisa.edu.au/counselling
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.
UniSA Sport: unisasport.edu.au
Safe Zone: unisa.edu.au/safezone
Disability Services: unisa.edu.au/disability
Wirringka – Aboriginal and Torres Strait Islander Support Services: unisa.edu.au/wirringka
International Student Services: unisa.edu.au/internationalsupport
UniSA Services & Resources
Study Support: unisa.edu.au/studysupport
ResourcesExternal 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
Batyr: unisa.edu.au/batyr
Ask the Library: library.unisa.edu.au
A REMINDER:
UniSA Community Clinics: unisa.edu.au/communityclinics
THIS BOOK BELONGS TO
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DRAW A SELF PORTRAIT
To find out more on how you can get involved scan the QR code below.
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.
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! toAcknowledgementCountry
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.
Why Looking After You is so Important
It is about undertaking day to day activities, embracing relationships, dealing with life’s challenges with resilience, and understanding your strengths and abilities.
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!
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.
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.
Kind Mind B YS RI T CF SC IK VGE A K RL L E D 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? FunThoughtfulInnovativeIntelligentReliableEmpathyConsiderationLeadershipKindness DriveAdaptabilityAdventurousHumorousOptimisticCalmBraveResilientEffective RespectfulPatienceHumbleCreativeSkilledHonestCharmingCapableFair D CV LP H OU NI NE PBA F R EA T I E C KS WH O NN NT TF DFD Y V SS G B M L PI IJ U SE OS ED YAV T T PK N D B C IW NP G IL TI LB EIE I N EM I S L R HD MI H DB YM LR VRN L T CS M O T E SO KS T EM TI IA IET I W TS R M N A RV LL F RU NT GV TLU B K FE A P E T ET MT U AH HP EE AIR A N UN H Y I I DS LS L TD MO NL VAO T I LD C A L V AY GE A IT ES TN OBU P O TN I H I E EL PN I OI AO MW NLS A D GI M E S P LH NO M NM YT TY NEN D A DK I W E B UL WH D LA OE PK IPC A L SU M O R
Meditation Station
WALKING
LISTENING
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?
Close your eyes. Pay attention to the surrounding sounds, distant and close. Try and pick out 5 different sounds.
Focus on what’s around you, in your immediate sight and beyond. Pay close attention to the different colours, light, texture, sizes and movement.
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?
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.
Dear Diary
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?
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.
What are you most grateful for about your day?
ScheduleActivity 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 Workout30sec10Push-upsTricepDipsPlankatone 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 12SquatsWalking lunges Check out the Intervarsity Sport opportunities AT HOME: (3 Rounds) 5 10BurpeesMountain 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 Hamstringstretchstretch Try a Yoga Class (1:15pm) or Pump Class (5:15pm) @ Pridham Hall AT HOME: (3 Rounds) 10 Glute Bridge 10 Lunges 10 Squats SaturdayThursday TuesdayFridaySunday WednesdayScanheretocheckoutourblogaboutthebenefitsofexerciseonmentalhealth.
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. NeedProgramWellbeingFinancialhelpputtingthepieces together? 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 $8 $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
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 bad,aren’tproblemsthatitcouldbeworse.WhyshouldItellastrangermyproblems? I don’t have the time money.orOthersmightthinkI’mcrazy.
How Can We Help Others?
Change Siri’s voice to an Irish man for an extra twang to your life1 Helpful Hints Selfcare • Open the Settings app • Choose Siri & Search • Tap Siri Voice • Select the voice with which you would like Siri to speak How to: Set your alarm to your favourite song 2 Say good riddance to that loud, obnoxious alarm - wake up to a fun little Diddy instead! Below are a few suggestions: • I Want It That Way – Backstreet Boys • What’s Love Got To Do With It – Tina Turner • Hello – Lionel Richie • Umbrella– Rihanna • Don’t Worry, Be Happy – Bobby McFerrin
Selfcare the_happy_broadcast the_happy_broadcastthe_happy_broadcast the_happy_broadcast A regular dose of feel-good vibes in your day. @the_happy_broadcast Get your recommended daily intake of endorphins by visiting The Happy Broadcast3 Try something new!4 • Go on a camping trip; sleep under the stars • Aim to go to a new cafe, resturant or bar each week • Go for a bike ride (pssstt - Adelaide has some amazing free bike rental spots. Visit’ Adelaide Free Bikes’ on Facebook) • Plant a veggie garden (you can grow your own food!) A few suggestions:
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! unusedDonateclothestocharity friendwithReconnectanoldorfamilymemberCook/bakeamealforsomeone Share encouragingannote Write your owndeed!good Buyproducerfromgoodsalocal
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 mein after!
DotDotto
Indomie mi goreng is always a good choice!
Ramen Hacks
Sick of the same old flavor? Add any condiments you’ve hoarded in your pantry to spice up your meal!
• fish sauce
• soy sauce
We’ve put together a few suggestions for upgrading your ramen experience. We hope this sparks joy in you and your stomach!
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.
SPICE IT UP!
• sesame oil
• Ginger,srirachagarlic, and spring onions are also a tasty treat to add if you have them.
Here are a few we suggest:
• lime juice
• curry (any type)
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.
PACK IT WITH PEANUT BUTTER
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!
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!
Frozen veggies last for 8-12 months so you can keep them in your fridge as a handy backup.
CHUCK SOME VEGGIES IN
• Stir in scrambled eggs
Eggs and tofu are both a great source of protein that will keep you full for longer.
• Marinate tofu with some of the seasoning package from noodles. Cook in a frying pan until golden
• Put a fried egg on top
ADD SOME PROTEIN
• Drop a boiled egg into the broth
• Poach eggs in your ramen as it cooks
Psst - you can replace with tahini if you’re allergic to nuts.
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.
6. Add pasta and zucchini to the pot and stir all together.
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.
METHOD:
RECIPEINGREDIENTS:
• 2 garlic cloves (or whatever amount sparks joy)
• 250g pasta (Any kind is fine but we suggest pappardelle)
5. Add in cream and pasta water. Simmer until the mixture has thickened.
• 250g mushrooms
2. Cook pasta in salted boiling water, then drain. Save about 1/2 a cup of pasta water for later!
Healthy Pasta
• 250ml of cooking cream
• 2 zucchinis
• 1 brown onion
1. Cut zucchini into ribbons using a vegetable peeler. Leave out to dry.
TIP Sprinkle extraandparmesanwiththymeforflavor.
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? 5. What time of the day are you the tallest? 3. What’s the recommended fruit and vegetable intake per day? 7. How many steps should you aim to do per day? 9. What is the most important meal of your day? 2. Approximately how much sleep should you get a night? 6. What is the only fruit that has its seeds on the outer skin? 4. How much water are our bodies made up of? 8. What are the five human senses? 10. How many bones are in an adult human body? Answers:1.skin,2.7-9hours,3.5vegetablesand3fruit,4.60-70%,5.inthemorning,6.strawberries, 7.10,000steps,8.sight,hearing,taste,smell,touch,9.breakfast,10.206bones
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.
They
Funny Things inLife Are Free
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’sspecialcomedy 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 Watch animal videos Laugh at yourself more often Read some dad jokes What made you laugh today?
Celebrate the Little WinsFistTakedance!Dopump!asometimeout.! 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!
1. Colour in the image.
3. Send you entry usasa.marketing@unisa.edu.au
ONWORKINGWELLNESS
Colourmeintowin!
And that’s it, you’re in the draw to win a Working on Wellness Prize valued at $50.
2. Take a photo or scan it in.
Here’s how you can win:
ACTION STEPS
TIME FRAME
Believe
eg. do 10,000 steps a day
eg. within six weeks
eg. do 10,000 steps a day
TIME FRAME
eg. work out how many steps you do on average, and how much more you need reach your goal
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
GOAL
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
eg. within six weeks
eg. work out how many steps you do on average, and how much more you need reach your goal
GOAL
Achieve
eg. work out how many steps you do on average, and how much more you need reach your goal
ACTION STEPS
eg. do 10,000 steps a day
eg. do 10,000 steps a day
ACTION STEPS
TIME FRAME
eg. within six weeks
TIME FRAME
Kind SudokuMind 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! 1 2 5 9 4 6 3 2 97 4 7 8 8 1 3 7 1 6 4 1 9 5 2 9 6 5 7 28 69 4 3 4 92 6
PLAYLIST THERAPY SONG ARTIST Use this page to write down/draw your perfect relaxing songs/playlist. Add your songs to our whatplaylistcollaborativeandseeotherstudentsarelisteningto. 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
MON TUE WED THUR FRI SAT SUN What new habit would you like to form and stick to? Colour in or tick every day for a month to track your progress. YOU CAN DO IT! THROUGHALMOSTTHEFIRSTWEEK!
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.
PaperCrafternoonActivityPlaneBattleRoyal 1. 2. 3. 4. 5. 6. Battle 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!
the winner of
five
Each Pilot takes turns to send their paper plane flying! Record each of the rounds in the table below.
Place the winner ’s name above Flights Pilot 1 Pilot 2 32145
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 greetings
Sometimes you just need to let out your frustration. Go on, write it down, rip it up, and throw it out!
Rage Page
• Issues with lecturers
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:
• Referral to other services inside and outside of the University
• Appeals against allegations of academic misconduct (including plagiarism)
• Appeals against intention to preclude
• Appeals against final grades
• Appeals against allegations of examination misconduct
To request an appointment scan the QR code
• Requests for remarking and resubmissions
• Advice regarding University policy
USASA Advocacy
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