Your safety and wellbeing is our highest priority. We’re committed to doing all we can to make sure you have the support you need while at uni.
When we are mentally and physically healthy we can fully enjoy and appreciate our day-to-day life, environment and relationships, as well as deal with life’s challenges.
Here you can find a range of information and resources to help you keep yourself healthy while at university. From common mental health issues and support contacts, to mindfulness and general health tips, these pages are designed to help you support yourself and others.
If you’re in Australia, you can contact the support line 24/7 by calling 1300 474 065 or by texting 0488 884 429.
The service provides free and confidential access to wellbeing support and advice to help you find relief from current emotional distress, explore coping strategies, and advice pathways for longer term solutions.
Our team of peer support advisors are trained students who can refer you to relevant information and services.
The team works hours suited to assisting offshore students located in east, south and southeast Asia. They can be contacted via Zoom during the hours of 12pm and 7pm (Australian Eastern Standard Time). Complete our enquiry form to talk with a peer support advisor.
Access free and instant support for your mental health and wellbeing and chat with students around the world, in a safe and supportive multilingual environment.You can also access the Clinical Helpline, 24/7, in multiple languages and from anywhere in the world.
24-hour crisis phone counselling is also available from the following community resources:
To activate, download the app and create a new account using the email address from your OSHC policy.
As a student of the University you have access to a free digital platform, Innowell, which offers personalised information and activities which can contribute to maintaining or improving wellbeing.
Find out how to access Innowell.
Head Set by the Student Counselling Service is an online resource that offers a variety of evidence-based information and practices. These are aimed at helping you manage psychological wellbeing to achieve your individual goals at university. Access the Head Set site in Canvas.
Mindfulness and relaxation don’t come naturally to most of us, but can be achieved over time with patience and practice.
Spend as little as 10 minutes a day with our guided breathing and muscle relaxation exercises to help yourself get grounded and reduce feelings of anxiety or stress, or download the smiling mind app and practice daily meditation and mindfulness on any device.
How we breathe can have a direct effect on our stress or anxiety levels.
Our bodies naturally maintain a balance between carbon dioxide and oxygen but when we are stressed we often begin to breathe very quickly (hyperventilate) and take in more oxygen than we need. This triggers chemical changes that are harmless but can produce symptoms such as dizziness, light-headedness and confusion. These are then often misinterpreted as frightening or dangerous and so feed feelings of anxiety or even panic.
You can practise breathing exercises (mp3, 5.9MB) to help you slow down your breathing and so reduce feelings of stress and anxiety.
Stress can often lead to muscle tension. Progressive muscle relaxation teaches you how to recognise the difference between tension and relaxation in the body, helping you reduce the tension from your muscles. The general method is to tense and then relax all of the main muscle groups in your body.
The Centre for Clinical Interventions has a useful information sheet on progressive muscle relaxation (pdf, 68KB) which outlines the procedure for practising this exercise. A guided progressive muscle relaxation exercise (mp3, 17.4MB) is also available in MP3 format.
Other relaxation exercises available:
Maintaining our general health and wellbeing is important. Being healthy and keeping well is about making sure we eat well, move more, sleep better and be aware of our limits when it comes to alcohol.
Being healthy and keeping well is about making sure we eat well, move more, sleep better and be aware of our limits when it comes to alcohol.
A healthy diet is essential if you want to feel good and stay well. Eating well can have positive benefits on your energy levels, concentration, memory and mood.
Tips for eating well:
Regular activity and exercise are essential for good health. Anything counts as exercise – as long as it gets you moving and your heart racing!
One of the easiest ways to move more is by cycling or walking to campus – it’s good for your wallet and for the health of the planet.
You can also explore the sport and fitness facilities available on campus. Joining a University club or society can also be a great way to exercise your brain and body, learn new things, practise your leadership skills and make friends who share your interests.
Sleep can play an important role in our daily functioning and physical and mental health. Good sleep can improve mental performance, lead to less anxiety and improved mood and energy levels.
Read our sleep tips (pdf, 72KB) for strategies to help improve your sleep.
If you are feeling that your drinking or drug use is starting to affect your health, study, or relationships, or that you increasingly need a substance in order to function, cope, or have a good time, it might be time to act.
Alcohol Drug Information Service (ADIS) NSW: 02 9361 8000 – 24-hour referrals and counselling.
Family Drug Support (FDS): 1300 368 186 – 24-hour support to families in crisis due to drug and alcohol issues.
As humans we use our relationships with other people to create a life that is rich, meaningful and rewarding.
There is no such thing as a perfect relationship. We do much better when we can accept that there will be challenges in our relationships, handle the stress of these the best we can and take action to make our relationships healthier.
Effective communication (pdf, 126KB) can also help us build positive relationships.
It is also important to understand consent, and how to be sexually healthy and safe in your relationships. Find out more about sexual health and consent.
For many people, at some point in their lives, there will be times when they question their sexual orientation.
See the LGBTIQ - Pride Network page for support and resources available on campus as well as externally.
With the assistance of Lifeline colleagues in Shanghai, China, we have verified the following services in-country:
Mandarin and Cantonese speaking
24 hour service
(020) 8189 9120, please add +86 if calling from outside China
24 hour service
(021) 6303 6588, please add +86 if calling from outside China
24 hour service
400 161 9995
24 hour service
(010) 8295 1332 if calling from a mobile or 800 810 1117 if calling from a landline
English speaking only
24 hour service
(021) 6279 8990, please add +86 if calling from outside China