We are pleased to provide you with information on all things Wellbeing to help you cope with life's hurdles. Take a look at out fact sheets below and please feel free to contact us if you would like further help.

Diet, Exercise, Sleep & Stress Relief - Cornerstones for good mental health - March 2010

Work/Life balance is a catchphrase that has boomed in pop psychology over the past two decades, but most mental health professionals and researchers would attest that balance comes down to four key areas of our routine: your quality of diet, exercise, sleep and stress relief. These four fundamental areas of our lives that basically control how much input we give ourselves to serve all the output our jobs, families and self expectations detail us to deliver on.

Here are some basic tips to help you feel your best. They are designed to protect you against those stressful periods when our demands for output increase throughout the cycle of the academic year.

1. Sleep. When it comes to balancing busy schedules, the amount of time and quality of our sleep tends to reduce. Without enough sleep (generally between 6-9 hrs works for most individuals for optimal performance) and a regular sleeping pattern, you're not going to be able to concentrate and are more likely to experience negative emotions, such as irritation or anger. These negative emotions consequently shift your focus on things from a negative perspective, which becomes hard to avoid when tasks mount up.
2. Diet. Regular intake of calories (3+ meals/day) ensures that the metabolism of the body and the chemicals/hormones in the brain have a chance to self regulate. Most importantly, Eat breakfast. Skipping breakfast contributes to weight gain. It also will make it hard for you to concentrate in class. You don't have to eat a big breakfast; a bowl of cereal or a cup of yogurt will make you a happier and healthier human being.
3. Exercise. You're on a beautiful university campus, so take full advantage of the walking and exercise opportunities and the Sport & Aquatic Centre! Even if you have a car, make walking a regular activity. Exercise three times a week for at least 20 minutes is recommended to reduce the impact of increased stress and output on your wellbeing.
4. Stress relief. This can be a challenge for a lot of people, but learn to recognise that your ability to meet the needs of yourself and others is dependent on your ability to take time out and wind down. Every individual responds to different methods, but great examples include spending time at a favourite place (park/beach), reading for pleasure, watching a movie or going out for a meal. More specific methods may include attending a yoga class at the university's Sport & Aquatic Centre.

Remember, do the best you can! Take the effort to focus on these four areas of input and your wellbeing is likely to improve. Do not expect to be perfect at making these changes overnight - give yourself 6-8 weeks to trial the changes and evaluate the benefits.

Ben Wilkes
Psychologist
Campus Wellbeing
March 2010