Mental health and wellbeing

Sometimes a friend, classmate, or someone you care about might seem off or not quite themselves, and it can be hard to know what to say or do.You might want to help but feel unsure how to start. Supporting someone who’s dealing with anxiety or depression can be challenging, but your support can make a real difference. Whether it’s having a simple conversation or encouraging them to talk to a health professional, there are ways you can help.

Mental Health First Aid Training

Did you know that 1 in 5 Australian adults experience a common mental illness each year? You can make a difference by learning how to support others. As part of your Student Support and Amenities Fee (SSAF), UniSQ offers free Mental Health First Aid (MHFA) training to enrolled UniSQ students. MFHA is an evidence-based course developed by Mental Health First Aid Australia and delivered by accredited instructors.

Through this training, you will learn how to:

• recognise common mental health problems
• provide initial help using a practical, evidence-based Action Plan
• connect individuals with appropriate professional support
• respond effectively in a mental health crisis.

Upon completing the course and a short online assessment, you’ll become a certified Mental Health First Aider - a nationally recognised designation valid for three years.

Courses are currently offered online. To see upcoming dates and register in a course, visit the Student Events Calendar. All other enquiries can be directed to mhfa@unisq.edu.au.

Other resources

• BeyondBlue - Supporting someone with anxiety or depression
• Headspace - How to help a friend
• ReachOut - How to ask a friend if they're ok
• Lifeline - I'm worried about someone
• RUOK? - How to ask and keep the conversation going.

It’s totally normal for your mind to wander, thinking about the past or stressing about what’s next, but mindfulness is all about learning to bring your attention back to the present moment. It helps you stay grounded, focused, and more in tune with how you're feeling right now.

What is mindfulness?

Mindfulness is the practice of paying attention on purpose, in the present moment, and without judgment. It’s a skill you can build over time and it can make a big difference in how you manage stress and stay balanced at uni.

Why give it a go?

Research shows that regular mindfulness practice can:

• boost memory and learning
• help regulate emotions
• reduce stress and anxiety
• improve focus and creativity
• strengthen relationships and communication.

Want to explore more?

Check out the external support available:

• Smiling mind - a free mindfulness and meditation app 
• ReachOut.com - resources to discover if mindfulness is for you
• Health direct - resources on mindfulness.

Stress is a normal part of life, especially when you're juggling study, work, and personal responsibilities. It often shows up when things feel like too much, too many changes, expectations, or tasks all at once.

Try these stress-busting tips:

• Breathe deeply - slow, deep breaths can help calm your mind and body.
• Make a to-do list - break tasks into small steps and tick them off as you go.
• Set realistic timeframes - prioritise tasks and tackle one thing at a time.
• Schedule downtime - hang out with friends, go for a walk, or do something you enjoy.
• Sleep and move - prioritise sleep and regular exercise, even when you're busy.

Want to explore more?

Check out the external resources available:

• Free Student Wellbeing modules from This Way Up
• Breathe2Relax provides instructions for deep breathing exercises that can help reduce stress.

Anxiety is your body’s natural response to stress or perceived danger. A little anxiety can help you stay motivated—but too much can affect your wellbeing and focus.

Try these anxiety-reducing strategies:

• Focus your attention - pick an object nearby and concentrate on it for 30 seconds.
• Listen to music - create a playlist of songs that help you feel calm or uplifted.
• Track your triggers - keep a diary of what sets off your anxiety and how you respond.
• Stay present - acknowledge your worries, but try not to dwell on what you can’t control.
• Cut back on stimulants - reduce caffeine, alcohol, and energy drinks.
• Get moving - physical activity helps release built-up tension and boosts your mood.

Want to explore more?

• BeyondBlue - support for anxiety
• Medicare Mental Health - a hub of digital mental health resources from the Australian Government.
• headspace - mental health resources and services for young people aged 12–25.

What is depression?

Everyone feels down sometimes, but depression is more than just feeling sad or moody. It’s a serious mental health condition that can affect your thoughts, energy, motivation, and even your physical health. If these feelings stick around for weeks or months and start to impact your daily life, it might be time to reach out for support.

What can help?

Everyone’s experience with depression is different, so support and treatment should be tailored to you.

Most people find that a mix of strategies works best:

• lifestyle changes and social support - staying active, eating well, connecting with others, and getting enough sleep can make a big difference.
• talking therapies - chatting with a counsellor or psychologist can help you understand your thoughts and feelings, and learn ways to cope.
• medical support - some people benefit from medication or other medical treatments, guided by a GP or mental health professional.

You might only need support from one type of professional, or a combination of services to suit your needs.

Want to explore more?

• BeyondBlue - resources and support.
• Medicare Mental Health – a hub of digital mental health resources from the Australian Government.
• headspace - mental health resources and services for young people aged 12–25.
• MensLine Australia - support for men dealing with relationship or mental health issues.
• SANE Australia - free, inclusive mental health support for people living with complex mental health issues, as well as their families and carers.
• Suicide Call Back Service - free, professional 24/7 support for people at risk of suicide.

There are lots of free online tools and services designed to help you manage stress, improve your mental health, and feel more confident during your time at uni. Here are some great places to start. 

Online wellbeing tools

• moodgym - a free self-help program to support mental health and manage symptoms of depression and anxiety. 
• THIS WAY UP - free online course with practical strategies for managing study stress and taking care of yourself at uni.

Useful resources for mental health

• Beyond Blue - support for anxiety, depression, and mental wellbeing.
• Medicare Mental Health - a hub of digital mental health resources from the Australian Government.
• Headspace - mental health services for young people aged 12–25.
• MensLine Australia - support for men dealing with relationship or mental health issues.
• SANE Australia - free, inclusive mental health support for people living with complex mental health issues, as well as their families and carers.
• Suicide Call Back Service - free, professional 24/7 support for people at risk of suicide.

Useful resources for domestic, family and sexual violence 

• DVConnect - help and support for people affected by domestic and family violence.
• 1800Respect - a free National support service for domestic, family, and sexual violence, available 24/7.

Other useful resources for support

• Alcohol and drug information service - ADIS provides 24/7 support for yourself or someone else's wellbeing concerning alcohol and drug use.
• Carers Australia - resources and support for people in caring roles.
• Counselling online - free, confidential, 24/7 support for people affected by drug and alcohol use across Australia.
• Health Direct - free 24/7 national online health advice.
• Parentline - support for parents and carers.
• QLife - LGBTIQA+SB peer support and referral service.
• ReachOut - youth-focused mental health support and resources.
• Smiling Mind - free mindfulness and meditation app designed for young people.