Our mental health is key to our wellbeing. It influences how we think, feel and act every day. As a UQ community we seek to build inclusive environments that reduce mental health stigma and build mentally healthy workplaces. Learn more about UQ's approach to managing psychosocial risk>>
Stress can arise from a variety of sources. Understanding the mental and physical warning signs and taking early steps to manage stress and seeking support when required is important for health and wellbeing.
Signs of stress
Stress presents differently in everyone, clues to look for are:
- Emotional and mental signs of stress
- Feeling overwhelmed, ‘on edge’
- Unable to stop worrying
- Difficulty concentrating
- Mood changes, irritability or anger
- Thoughts of self-harm or suicide
- Physical and behavioural signs of stress
- Changes in appetite
- Changes in sleep pattern/feeling exhausted
- Physical reactions – headaches, upset tummy, tense muscles
- Withdrawal from friends and family
- Increased usage/reliance on alcohol or other substances to cope
Strategies to reduce stress
- Sleep – regulates cortisol (body produces more cortisol when you don't get enough sleep), deep sleep benefits, mood benefits and emotional resilience.
- Art/music/creativity – releases stress and tension, triggers positive emotions and reduces cortisol.
- Exercise – lowers adrenaline and cortisol, stimulates endorphins, alleviates anxiety and depression symptoms.
- Diet/nutrition - the gut brain connection (gut microbiome) can influence mental health. Consuming fruit and vegetables, whole grains, lean proteins plus certain nutrients have a role in brain health.
- Cognitive behavioural therapy (CBT) – changes negative thought patterns and improves relationship between thoughts, feelings, behaviours.
- Gratitude – lowers cortisol levels and decreases symptoms of anxiety.
- Mindfulness/meditation/breathwork practices
- Time in nature - 20 to 30 minutes can significantly lower cortisol and helps regulate sympathetic nervous system.
Useful resources
Support services for UQ staff
Employee Assistance Program (EAP)
The EAP provides confidential counselling services for staff and their immediate family members.
Find out more about UQ's EAP service>>
Mental Health Champions Network
Mental Health Champions are staff who lead the creation of a culture that promotes and encourages a respectful, destigmatising and supportive approach to the proactive management of mental health and wellbeing.
Mental Health Champions are Mental Health First Aid trained. You can ask them about:
- support services provided by UQ and external organisations
- promoting mental health events and initiatives
Find a Champion in your area and learn more about the network>>
UQ Psychology Clinic
The UQ Psychology Clinic provides caring and supportive psychological therapy services to individuals, couples and families. Appointments are charged at highly affordable rates.
The clinic is open to the public. It offers psychological assessment and therapy services to people of all ages, including children, adolescents, adults and older adults.
Find out more about UQ's Psychology Clinic>>
UQ Health Care
UQ Health Care is a dedicated team of GPs, nurses, allied health professionals and specialists. They provide care across clinics in St Lucia, Gatton, Annerley, Toowong, Ipswich and Meadowbrook.
St Lucia and Gatton campus services are available to staff and students, while the others are open to the public as well as the UQ Community.
Find a UQ Health Care near you>>
External Supports
- Lifeline Australia - Online | Call 13 11 14 (available 24/7)
- BeyondBlue - Online | Call 1300 22 46 36 (available 24/7)
