Take a break and nurture your mind and body

Try some mindfulness activities to give yourself the best chance to succeed.

Mindfulness is the practice of intentionally focusing on the present moment through mindful awareness of our thoughts, feelings, body and our surrounding environment.

It’s about taking a break from your busy life, and giving yourself time to pause, relax and appreciate the present.

What are the benefits of mindfulness?

  • Decreased stress and anxiety
  • Reduces depressive symptoms
  • Reduces negative thoughts
  • Improves memory
  • Improves focus and concentration
  • Greater cognitive flexibility
  • Enhances feelings of gratitude and contentment
  • Helps you feel connected to others
  • Improves emotional intelligence and emotion regulation
  • Improves overall health and wellbeing
  • Improves sleep
  • Improves ability to relate to others and oneself with kindness, acceptance and compassion
  • Relationship satisfaction

You can achieve mindfulness through various mindful activities and techniques like meditation, colouring in, journalling, walking, yoga, breathing exercises and experiencing nature.

Mindful eating means paying attention to your food while eating. It is not a diet – rather, it focuses on the eating process instead of the outcome. This approach creates sensual awareness of your eating experience, as well as your food and body's response to it. This means that mindful eating focuses on internal hunger cues rather than external cues.

Examples of mindful eating include listening to your hunger cues and only eating until you’re full, eating slowly and without distractions, appreciating your food, focusing on how food makes your body feel, engaging your senses by noticing colors, smells, sounds, textures, and flavors and not being overwhelmed by guilt or anxiety about eating.

Helpful Resources

Mindful movement allows you to check in with your body and move in a way that reduces stress, releases energy and strengthens your mind-body connection. It helps you to practice self-care by focusing on both mental and physical well-being. It can also allow self-expression through movement such as dance.

Examples of mindful movement include going for a walk, doing 30 minutes of yoga, standing up and stretching, taking deep breaths or a body scan. There are also local park runs everyone can participate in that are sponsored by Medibank.

Benefits of mindful movement:
  • Reduces symptoms of anxiety and depression
  • Increases overall wellbeing and cognitive function
  • Lifts your mood
  • Improves your focus
  • Improved relaxation and sleep
Helpful Resources

Mindfulness of thoughts and feelings is when you take notice of any thoughts that come into your head and any emotions you might be experiencing. Being mindful of these things means noticing, paying attention to and accepting these thoughts and feelings without judgement.

It is still important to take care of yourself and maintain a normal routine! You can achieve mindful thoughts and feelings positively by practicing the Four A’s: Avoid, Alter, Adapt and Accept. This is especially useful when coping with stress as a student.

Avoid unnecessary stress

  • It’s okay to say no
  • Avoid people that stress you out
  • Take control of your environment

Alter the situation

  • Express or assert yourself
  • Don’t be afraid to compromise
  • Find balance

Adapt to the stressor

  • Look at the big picture
  • Adjust your standards and/or the picture
  • Practice gratitude

Accept things that can't be changed

  • Uncontrollable things cannot be controlled
  • Use the experience for personal growth
  • Forgive and move on

You can download the MQ Wellbeing app today for Android or iOS.

Helpful Resources

How to incorporate some mindfulness into your life

  • Painting or drawing
  • Take a break from technology
  • Spend time in nature
  • Mindful journalling
  • Mindful breathing or meditation
  • Listen to relaxing music
  • Mindful reading
  • Practice self care
  • Spend time with a pet
Let your artistic juices flowTurn off that techGrow your green thumb
Put it down on paperAnd... relaxLet the notes wash over you
Put your nose in a bookLook after yourself firstPurrrfectly pawfect time

Text that reads Funded by SSAF Student Services and Amenities Fees