Support in the palm of your hands

MQ Wellbeing is the app that can help you achieve balance in your life.

MQ Wellbeing provides you with ongoing support, 24 hours a day, 7 days a week, and connects you with opportunities that support your success at Macquarie and beyond.

Keep track of your wellbeing with tools designed to help you:

  • monitor the healthy habits you are working on each day
  • learn how to reduce and manage stress and anxiety
  • gain practical financial advice and access student deals
  • connect with the wider Macquarie community.

Download on Android or iOS today.

In the support section of the app, there is a dedicated area called "Coronavirus (COVID-19) help". View our quick guide on responding to coronavirus [PDF 274KB] for more information.

The MQ Wellbeing app also offers resources on:

Mindfulness

Mindful awareness is a powerful tool for helping you find peace of mind by letting go of your mind's unhelpful thoughts. It's simple and easy for anyone to give it a go.

Take a gentle deep breath in and as you do that, notice the sound of the air going into your body and then out again. As you practice this, you'll discover that you can focus your attention on one thing at a time without your mind bouncing all over the place.

Productivity

Motivation is the reason or reasons that make you move or do something. Motivation naturally fluctuates, because it is sensitive to a wide range of factors, for example:

  • your mood and energy levels
  • past experiences and memories of doing something
  • your surroundings
  • the expected costs and pay-offs or gains

Overcoming procrastination

  1. Remove distractions from your work/study environment
  2. Start with your process - a series of steps you want to take to implement what you need to get done
  3. Take breaks and re-charge

Interpersonal skills

The four components of effective interpersonal communication are:

  • Non-verbal skills - eye contact, facial expressions, gestures, proximity to others and body orientation
  • Paralinguistic features - vocal characteristics such as how loud your voice is, its fluency and the emotion you express through tone and pitch
  • Verbal content - the appropriateness of what you say through your choice of words and phrasing
  • Interactive balance - the interplay between two people including the latency in time responding to the other, proportion of time spent talking and the relevance and responsiveness to what the other person has said.

Managing stress

When you're stressed, it's easy to lose your cool. Getting your work done in time can overwhelm even the well organised student.

To focus and tackle problems when under pressure, follow these problem solving steps:

  1. Describe the problem by writing it out, drawing a diagram, creating an audio recording or talking about it with another person.
  2. Make a list of as many possible solutions to the problem you can think of.
  3. Analyse the quality of your possible solutions by making a list of pros and cons, and by predicting a range of possible consequences for each solution.
  4. Implement your chosen solution and observe the effects to determine whether your problem has been successfully solved.

Managing anxiety

Anxiety manifests itself in different ways. You can feel it physically in your body through:

  • faster heartbeat
  • nausea
  • dizziness
  • sweaty hands
  • muscle tension
  • blurred vision
  • dry mouth
  • dry mouth
  • wobbly legs
  • need for the toilet

Sometimes anxiety is more emotional. You may feel:

  • panic
  • terror
  • dread
  • low level uncertainty
  • agitation
  • disbelief

Overcoming fear

Fear exposure is when you repeatedly face your fears so that you can learn new and more adaptive ways of responding. It is a highly effective strategy to reduce anxiety. Please note that if you are dealing with traumatic memories, experiencing depression or find yourself in an unsafe environment, you may need the support of a professional.

There are three ways you can attempt fear exposure:

  • Put yourself in a situation that you'd usually avoid.
  • Induce the physical sensations you experience when anxious and resist the urge to control it. You will learn that these sensations are merely sensations. They're nothing that can harm you.
  • Intentionally bring into mind the thoughts you would normally avoid. By doing this you will learn to be ok with them.