Health and wellbeing
Supporting the health and wellbeing of our staff at Federation University is an important priority. In doing this, we are able to draw on our unique access to resources including academic research, staff and facilities that are each intrinsically linked with enhancing and promoting health and wellbeing.
Our health and wellbeing approach is guided through policy, increasing the skills and competencies of all managers and staff, increasing opportunities for participation and responsibility in health and wellbeing across the University and increasing the resilience of staff through personal and lifestyle focused support.
The following links provide simple access to our range of staff health and wellbeing related information and resources.
|Mental health and wellbeing||Mindfulness||Humour||Sleep|
|Social and community connectedness||Work-life balance||Reading||Yoga|
Mental health and wellbeing
- My Digital Health: community 'wellbeing' resources - the My Digital Health platform hosts an extensive range of research based resources. To access these, please click on the link above and then scroll down to the resource tool ‘cards’ and select the ones that interest you.
- Black Dog Institute: coronavirus - resources for anxiety, stress and wellbeing
- sign up to receive regular Black Dog updates on mental health and wellbeing resources related to COVID-19
- Victorian Health and Human Services - mental health resources - coronavirus (COVID-19)
- Beyond Blue: coronavirus mental wellbeing support service
- Useful apps: Headspace and Smiling Mind
Helpful tip sheets
- AP Psychology COVID-19 tip sheet book (pdf, 581kb)
- Spotlight - coronavirus - progressive relaxation (pdf, 726kb)
- Spotlight - coronavirus - relaxation techniques (pdf, 480kb)
- Spotlight - coronavirus - the relaxation response (pdf ,413kb)
- Spotlight - coronavirus - staying sane while staying home (1.0MB)
- Spotlight - coronavirus - maintaining emotional fitness (pdf, 426kb)
- Spotlight - coronavirus - anticipatory anxiety and catastrophising (1.0MB)
- Spotlight - coronavirus - mental self-care during self-isolation (pdf, 809kb)
'Mindfulness is paying attention to the present moment with openness, curiosity and without judgement.'
Consider signing up for one of these free online courses:
- Mindfulness for wellbeing and peak performance
Learn mindfulness techniques to reduce stress and improve your wellbeing and work/study performance in this online course over 4 weeks.
- The science of wellbeing
Over 10 weeks, engage in a series of challenges designed to increase your own happiness and build more productive habits.
Sleep is your superpower! Just launched - a highly interactive resource called Sleepfit for you and your family. This resource includes:
- tailored strategies and tools for managing sleep, stress and anxiety
- personalised guidelines to optimise your schedule based on your natural biological rhythm – your circadian rhythm
- interactive support and tools for optimal mental and physical health and wellbeing, videos, ted talks, easy to access sleep and stress strategies
- guided meditations and soothing sounds
- bite sized 7-day programs to embed learnings - 'Less stress more sleep', '7 golden rules of sleep' and 'The Great Sleep Guide'
- chat functionality – 'ask Sleepfit a question'.
- Five tips to getting a better night's sleep (pdf, 281kb)
- Strategies for a good night's sleep (pdf, 200kb)
Social and community connectedness
Connecting with others is important for our wellbeing and helps us feel safe, less stressed and anxious.
- Call or video conference with colleagues instead of emailing or messaging
- Inject some fun into your day with ‘getting to know you’ competitions within your team
- Plan virtual morning tea or coffee catch ups
- Organise a virtual team lunch
Outside of work
- Write emails and letters to share a favourite memory
- Play online video games or board games with friends or family
- Start or join a virtual book club
- Engage in a group chat with friends, family or workmates
- Video chat with someone you care about
- Host a virtual dinner or drinks catch up
- Check on neighbours and people in your community and provide support where you can.
- Compassionate Ballarat webinar series: Compassionate Ballarat has partnered with Federation University Australia to deliver a new series of weekly webinars to help guide us through the COVID-19 outbreak. Every Wednesday between 11:30am and 12:00pm, the webinars will feature leading experts discussing a range of supportive and inspiring topics. Join the webinars by clicking here.
- Fact sheet: the importance of compassion for staff working from home (pdf, 88kb)
- Beyond Blue – staying connected
Did you know that 30 minutes of yoga, reading or humour have similar effects in reducing stress?
Yoga with Adriene. How did we ever cope before?
What better time to search for a book to make you laugh out loud, intrigue or inspire.
- Flourish - health and wellbeing e-magazine - September 2020
- Flourish - health and wellbeing e-magazine - August 2020
- Flourish - health and wellbeing e-magazine - July 2020
- Flourish - health and wellbeing e-magazine - June 2020
- Flourish – health and wellbeing e-magazine - May 2020
- Flourish – health and wellbeing e-magazine - April 2020
If you want some other ideas, here are some good places to start.
- Book Depository. Not only books but great suggestions for new hobbies
- Library Thing
- Modern Mrs Darcy
Laughter is a great form of stress relief and can be a good way to defuse tensions, especially as we are now spending more time at home.
- Home learning flexibility options (pdf, 183kb) to help staff balance both working from home and support children learning from home.
- Beyond Blue - finding the work-life balance sweet spot
Exercise and movement
There is no doubt that with working from home, we are spending a lot more time sitting down. Here are some ideas that might help you to sit less and move more.
- Start the day with a walk around the block – it’s a great way to set your mind to starting the work day and gives you a 'third space'.
- Make it a rule to stand up while you are have a conversation. Better yet, pace!
- Walk more around your house.
- Make a list of five-minute tasks/activities/exercises and do one every hour.
- Walk after you eat lunch.
- Dance when you can.
- Finish your work day with another quick 'walk home' around the block – again, using that 'third space' to transition from work to home.
Home office ergonomics – setting up your workstation
To avoid injury, set up your work space so that it's ergonomic. Please view the guideline on setting up your workstation to avoid injury (pdf, 228kb) and ergonomic self-assessment checklist (pdf, 596kb).
Don’t work from the couch or you will regret it by day three.
Online exercise resources
- Stream and enjoy a Meditation session (18 minute video, 46MB)
- Stream and enjoy a UniSports' Body Stretch session (30 minute video, 90MB)
- Stream and enjoy a UniSports' HIIT session (30 minute video, 120MB)
- Stream and enjoy a Yoga session (34 minute video, 83MB)
- Stream and enjoy a Yo-lates session (30 minute video, 75MB)
- Stream and enjoy a UniSports' Pilates session (33 minute video, 132MB)
- UniSports have developed some useful resources including tailored work out programs, live streamed fitness classes including the newly introduced children’s classes, online run and cycle clubs, Spotify playlists, healthy meal planning ideas and profiled research on sport, health and fitness. Click here to subscribe and receive regular UniSports updates.
- VicHealth - Keeping Active: visit the VicHealth site for some great information on how to stay fit and healthy during the COVID-19 crisis.
This is the perfect time to try new recipes.
- Live Lighter - healthy recipes
- Heart Foundation recipes
- Simple cakes and bakes using pantry staples. Ok, maybe not so healthy – but too good to leave out.
- Family violence - building awareness of controlling behaviour (53 minute video, 425MB)
- Finance: what choices can we make to best manage our money (42 minute video, 73MB)
- Having connected conversations – there’s more to say after R U OK (45 minute video, 96MB)
- Improving mental health through diet and nutrition (44 minute video, 83MB)
- Mindfulness, movement and energy enhancing tips to support wellness during isolation (47 minute video, 341MB)
- Psychological resilience - strategies for strengthening mental health during isolation (31 minute video, 55MB)
- Sleep - How it supports our health and strategies for sleeping well (50 minute video, 92MB)
- Sleep - session slides (pdf, 513kb)
- Sleep - instructions for sleep relaxation recording (pdf, 90kb)
- Sleep - relaxation for sleep recording (MP3 audio file, 9MB)
- The shaka project - Uniting men to start conversations about mental wellbeing, encouraging connection, mateship and brotherhood (45 minute video, 252MB)
- Wellness Wednesdays - 16 September (pdf, 817kb)
- Wellness Wednesdays - 9 September (pdf, 798kb)
- Health and wellbeing initiatives extended (pdf, 42kb)
- Wellness Wednesdays - 2 September (pdf, 1MB)
- Motivational Mondays - 31 August (pdf, 817kb)
- Wellness Wednesdays - 26 August (pdf, 772kb)
- Motivational Mondays - 24 August (pdf, 523kb)
- Wellness Wednesdays - 19 August (pdf, 631kb)
- Motivational Mondays - 17 August (pdf, 766kb)
- Wellness Wednesdays - 12 August (pdf, 1MB)
- Motivational Mondays - 10 August (pdf, 601kb)
- Wellness Wednesdays - 5 August (pdf, 785kb)
- Motivational Mondays - 3 August (pdf, 780kb)
- Wellness Wednesdays - 29 July (pdf, 541kb)
- Launch of new health and wellbeing initiatives (pdf, 38kb)
- Working parents – tips and tricks
- Raising children network – COVID-19 guide
- Family physical activity pack - Transform Us! (pdf, 2.8MB)
- COVID-19: online safety advice booklet for parents and carers
- Partners in Parenting - this program, developed through Monash University, has been shown to increase parent’s skills and confidence in ways that reduce their teen’s risk of experiencing a mental health condition. For parents of teenagers (aged 12 to 17).
- Smiling Mind phone app – now has a special Families Section under all programs, including new meditations and activities.
Having access to good financial information and being able to manage money, insurance and savings are important factors in achieving financial wellbeing. Now might be a good time to get some advice on financial arrangements and supports.
- EAP - 1300 OUR EAP (1300 687 327)
Federation's employee assistance program offers free and confidential counselling for all staff. The service is available 24-hours-a-day, 7-days-a-week by phoning 1300 OUR EAP (1300 687 327) or 03 8681 2444.
- Domestic and family violence
If you are dealing with domestic and family violence, there is support available:
- EAP 1300 338 465
view Converge's Domestic and Family Violence Helpline flyer
- 1800RESPECT or 1800 737 732 - 24/7 counselling and support
visit the 1800RESPECT website
- Lifeline 131 114
visit the Lifeline website
- MensLine Australia 1300 789 978 – a phone and online specialist support service for people affected by and also to people using violence.
visit the MensLine Australia website
- The Services Australia website provides information, resources and referrals, to counselling and support including legal and financial services.
The University also offers special leave provisions to assist you in accessing necessary supports. You can speak to your manager about this or contact your HR Business Partner directly or call 03 5327 9530.
If you have any comments or suggestions to improve this resource, please contact email@example.com.