UQ Wellness Health Promotion campaigns

Rest is crucial for our overall wellbeing as it allows our bodies and minds to recover from daily stressors. Without adequate rest, we risk burnout, which can lead to chronic physical and emotional exhaustion. April brings a time in the year, where through a number of public holidays we have a chance to rest, re-energise, take stock or re-focus.
 
Importance of rest

• Physical recovery: Rest helps the body repair and regenerate, supports immune function, muscle recovery, and overall physical health.
• Mental clarity: Resting reduces stress, improves mood, and enhances cognitive functions like memory and concentration.
• Productivity: Rest can boost productivity and creativity, assists your brain to process information and solve problems more effectively.
• Emotional regulation: manage emotions better, reducing feelings of irritability and burnout

There are different types of rest that our bodies and minds need to feel fully rejuvenated. Each type of rest serves a unique purpose and contributes to overall well-being:

• Physical rest helps your body recover from physical exertion and release tension. It includes both passive forms like sleep and napping, and active
  • Signs you need it – persistent fatigue, muscle aches, difficulty sleeping, low energy and frequent illness
  • Ways to get it – napping and reading (passive) or stretching/yoga/massage (active)
     
• Mental rest involves giving your brain a break from constant thinking and processing and allowing your mind to relax and recharge.
  • Signs you need it – mental fog, constant tiredness, restless nights, lack of focus, apathy and irritability.
  • Ways to get it – short breaks through your day, practice mindfulness, deep breathing, nature walks or disconnecting from digital devices.
     
• Sensory rest involves reducing sensory input to help your body and mind recover from overstimulation. This can include taking breaks from screens, bright lights, loud noises, and other sensory stimuli.
  • Signs you need it – eye strain, restlessness, irritability, difficulty focusing or increased sensitivity to light, sound or other stimuli.
  • Ways to get it – screen breaks, noise cancelling headphones, quiet time, nature walks or mindfulness.
     
• Creative rest involves taking a break from the creative process or stepping away from a problem/project to allow your mind to recharge and rejuvenate. It helps restore your sense of wonder and inspiration, which is essential for problem-solving and generating new ideas.
  • Signs you need it – lack of inspiration, decreased creativity or mental fatigue.
  • Ways to get it – give yourself permission to do nothing, appreciate the creativity of others, spend time outdoors or take breaks before you feel overextended.
     
• Emotional rest involves taking intentional steps to recharge and rejuvenate your emotional energy. It means allowing yourself to express and process your emotions freely, without judgment or the need to please others.
  • Signs you need it – mood swings, irritability, overwhelm, self-doubt, emotional exhaustion.
  • Ways to get it – setting boundaries, relaxation activities (mindfulness/meditation), express your feelings, take breaks.
     
• Social rest involves taking a break from social interactions that drain your energy and spending time with people who uplift and support you. It's about balancing your social engagements to ensure they are restorative rather than exhausting.
  • Signs you need it – social anxiety, overwhelm from social obligations, preferring isolation or gravitating towards people who treat you poorly.
  • Ways to get it – setting boundaries, prioritising quality time, changing up activities.
     
• Spiritual rest involves reconnecting with your inner self and finding peace amidst the chaos of daily life. It allows you to step back, reflect, and rejuvenate your spirit, often through practices like meditation, prayer, or spending time in nature.
  • Signs you need it – loss of joy, feeling disconnected, persistent fatigue, overwhelm or irritability.
  • Ways to get it – reflection, spending time in nature, meditation/prayer or dedicating time to focus on what brings you peace.

Useful resources

The 7 kinds of rest you need – Psychology Today
How to avoid burnout – Altiuslife (First time AltiusLife users: registration code uqwellness)
How to set healthy boundaries - Positive Psychology
Guided breathing and relaxation exercises - Beyond Blue
Mindful colouring printables
7 gentle permission slips

Community plays a crucial role in our overall wellbeing by providing a sense of belonging, support, and purpose. Being part of a community enriches our lives, fosters resilience, and promotes a healthier, more connected society.

The recent visit from Cyclone Alfred has shown great examples of communities banding together and supporting and helping one another both emotionally and practically. Events like this and shared experience help to strengthen and enrich our communities.

Appreciation of the diversity of our communities is highlighted this month as we observe awareness days like, International Women’s Day and the International Day for the Elimination of Racial Discrimination. Diversity strengthens any community as it provides different ideas and perspectives which contributes to the creation of a dynamic and vibrant community. 

Why is community crucial to our wellbeing?

• Sense of belonging
  • being part of a community helps us feel connected to something larger than ourselves. It provides a sense of belonging and identity, which is vital for our psychological well-being.
• Support network
  • communities offer emotional and practical support network. Whether you're going through a tough time or celebrating a success, having people to share these moments with can be incredibly comforting.
• Stress reduction
  • being part of a community can reduce feelings of isolation and stress. 
• Shared values
  • communities often form around shared values, interests, or goals. This common ground can foster deeper connections and a sense of purpose.
• Personal growth
  • engaging with a community can expose you to new ideas and perspectives, helping you grow as an individual. It also improves communication skills and empathy.
• Builds resilience
  • having a community to rely on can make individuals more resilient. The collective strength of a community helps its members navigate challenges more effectively.

What elements build a strong community?

• Shared responsibility
  • a sense of responsibility towards one another fosters cooperation and mutual support.
• Mutual empathy and care
  • trust and empathy are crucial, it strengthens bonds and creates a supportive environment.
• Transparent and open communication
  • good communication and open dialogue helps resolve conflicts, share ideas, and build trust.
• Alignment with core values
  • shared values create a sense of unity and purpose.
• Inclusivity and openness
  • diversity and inclusiveness of community members enriches the community by bringing in different perspectives and ideas.
• Active participation
  • engagement and active participate within the community creates a dynamic and vibrant community.
• Supportive environment
  • providing emotional, social and practical support helps build a resilient community.
• Shared goals and vision
  • common goals and a shared vision helps align efforts and fosters a sense of collective purpose.

Resource
The importance of community - Psychology Today

Having routine or rhythm in our lives provides structure and efficiencies that create a sense of order and predictability without needing to give it much thought. The start of a new year brings with it a fresh starting point for trying again if you've fallen off the wagon, or committing to a new habit you'd like to establish in your day to day life. 

There are numerous benefits routine can have on our wellbeing, including:

• Increased productivity
  • establishing a daily routine helps you manage your time more effectively, allowing you to focus on high-priority tasks without wasting energy on planning each day from scratch.
• Reduced stress and anxiety
  • predictability and structure in your daily life can help reduce stress and anxiety by providing a sense of control and stability.
• Improved sleep
  • consistent routines, especially around bedtime, can improve sleep quality by signalling to your body when it’s time to wind down.
• Better health
  • regular routines can help you maintain healthy habits, such as regular exercise and balanced meals, which contribute to overall wellbeing.
• Enhanced mental wellbeing
  • routines can provide a sense of accomplishment and purpose, boosting your mood and mental health.
• Efficient decision-making
  • by automating daily tasks, routines reduce decision-making fatigue, freeing up mental resources for more important decisions.
• Balanced life
  • a well-structured routine can help you balance work, family, and personal time, leading to a more harmonious and fulfilling life.

Establishing a good routine can be a game-changer for productivity and well-being. Here are some tips to help you set you up for success:

• Set clear goals
  • identify what you want to achieve with your routine. Whether it’s improving productivity, health, or work-life balance, having clear goals will guide your routine.
• Start small
  • begin with tasks you already do daily and gradually add new activities. This makes the transition smoother and less overwhelming. See the previous campaign below on Habit Stacking.
• Be consistent
  • stick to your routine consistently for at least two months. This helps in forming habits and making the routine second nature.
• Prioritise tasks
  • organise your tasks by priority. Focus on high-priority tasks when you’re most productive, and leave less critical tasks for times when your energy levels are lower.
• Include self-care
  • make sure to allocate time for self-care activities like exercise, meditation, or hobbies. This helps maintain a healthy balance and prevents burnout.
• Reflect and adjust
  • regularly review your routine and make adjustments as needed. This ensures your routine remains effective and aligned with your goals.
• Use visual aids
  • tools like planners, charts, reminders or apps can help you keep track of your routine and stay organised.
• Stay flexible
  • allow some flexibility in your routine to accommodate unexpected events or changes. This prevents frustration and helps you stay on track in the long run.

Kickstart a summer of health, happiness, and connection and create lasting memories with your family and friends!

Dive into pool adventures - swimming is a great way to keep fit while beating the heat! Check out Fitness Passport’s network of amazing pools (& other fitness facilities).

Hit the trails - go for a bike ride or explore local walking trails. Take along a picnic and make it an all-day adventure!

Host a barbecue or go camping - great way to connect with friends/family in the great outdoors. Engage in games (mini obstacle course, have a sack race, or backyard cricket) together is a great way to enjoy fresh air and exercise.

Plan active outings - play tennis, shoot some hoops, or try an indoor rock climbing wall. Explore different activities to find new a favourites.

Plan relaxing outings - head outside to enjoy gardening, bird watching or photography. Or a night-time activity such as stargazing.

Enjoy nature - be it a beach, lake or national park pack up for a day of sandcastle-building, beach volleyball, fishing or paddling in calm waters. Being active in nature is beneficial for your physical and mental health.

There are so many ways to get active and be social over the summer months and the great news is that you don't always have to spend a lot of money to enjoy the warm weather and the company of friends and family.

So start planning how you will spend your summer days, ensuring you remember to stay hydrated and protect yourself well when spending time in the sun.

The theme for Queensland Mental Health Week 2024 was “Connect for mental health”. This emphasises the proactive measures we can adopt to nurture and support positive mental health and wellbeing for ourselves and our communities. 

Connect for mental health focuses on four areas:

• Connect with self: Take care of yourself, do something you enjoy, make healthy choices, and seek help when needed.
• Connect with community: Create supportive and inclusive environments, look after one another, and connect with culture. Show kindness and initiate connection with those who are struggling.
• Connect with others: Foster relationships with loved ones, friends, family, and mob. Spend time with others and make meaningful connections.
• Connect with nature: Take a break from technology, spend time outdoors, embrace mindfulness, and take care of the world around you.

More information on these four focus areas. 

The Why...

Human connection is incredibly important for our mental health. Here are some key reasons why:

• Boosts mood: Social interactions can significantly improve our mood and overall emotional well-being. Engaging with others can help reduce feelings of loneliness and depression.
• Reduces stress: Having supportive relationships can help us manage stress more effectively. Talking to friends or family members about our problems can provide relief and perspective.
• Improves self-esteem: Positive social interactions can enhance our self-esteem and sense of belonging. Feeling valued and understood by others contributes to a healthier self-image.
• Enhances cognitive function: Social engagement can help keep our minds sharp. Interacting with others stimulates our brains and can help prevent cognitive decline.
• Increases longevity: Studies have shown that strong social connections can lead to a longer life. Social isolation, on the other hand, has been linked to various health issues, including heart disease and a weakened immune system.

The How...

Here are some practical tips to help you build and strengthen your social connections:

• Join clubs or groups that align with your interests, such as book clubs, sports teams, or hobby groups. This can help you meet people with similar interests.
• Volunteer for a cause you care about. This is a great way to give back to your community and meet like-minded individuals.
• Reach out regularly to friends and family. Making the effort to stay in touch regularly, even if brief, can strengthen your relationships.
• Be open and vulnerable. By sharing your thoughts and feelings you can deepen your connections with others. Authenticity fosters trust and understanding.
• Participate in social gatherings, whether they are community events, work functions, or casual get-togethers. These settings provide opportunities to meet new people.
• Practice active listening, by showing genuine interest and listening attentively, to make your interactions more meaningful. 
• Use technology wisely - while face-to-face interactions are ideal, technology can help maintain connections, especially with those who are far away. Use video calls, social media, and messaging apps to stay connected.
• Take care of yourself - good physical and mental health can make it easier to engage socially. Exercise, eat well, and manage stress to feel your best.
• Seek professional help if you’re feeling particularly isolated or struggling to connect, consider talking to a therapist or counsellor who can provide guidance and support.

Building and maintaining social connections takes effort, but the rewards are well worth it. Maintaining healthy relationships and staying connected with others is crucial for both our mental and physical health.

Resources

The Better Health Channel - Strong relationships, strong health
Dear Mind Website - The building blocks for mental wellbeing
Fitness Passport campaign - The importance of staying connected for your health and wellbeing
The Science of People - 15 Effective Ways to Connect With Absolutely Anyone, Anytime
PsychCentral - The importance of connection
Psychology Today - The health benefits of connection

It can be easy to overlook the simple yet profound act of kindness. However, we observe in our everyday lives that kindness does not just benefit others—it’s incredibly beneficial for our mental health too.

Kindness can significantly improve mental health in several ways:

• Reduces anxiety and depression
  • engaging in acts of kindness can help reduce symptoms of anxiety and depression. When we perform kind acts, our brains release endorphins, which are natural mood lifters.
• Increases happiness
  • kindness triggers the release of serotonin, the “feel-good” hormone, which enhances our mood and overall sense of well-being.
• Lowers stress levels
  • acts of kindness can reduce stress by promoting the release of oxytocin, which helps lower blood pressure and improve heart health.
• Enhances social connections
  • being kind fosters stronger social bonds and a sense of community, which are crucial for mental health. Positive social interactions can reduce feelings of loneliness and isolation.
• Boosts self-esteem
  • helping others can improve our self-worth and confidence. Knowing that we have made a positive impact on someone else’s life can be incredibly rewarding.
• Promotes a positive outlook
  • regularly practicing kindness can lead to a more optimistic and positive outlook on life. It helps us focus on the good in the world and in ourselves.
• Encourages gratitude
  • kindness often leads to expressions of gratitude, both from others and within ourselves. Gratitude is strongly linked to improved mental health and well-being.

Incorporating kindness into your daily routine can create a cycle of positivity that benefits both you and those around you. There are many ways you can show kindness in your daily life. Here are some simple yet impactful ideas:

• Listen actively: give someone your full attention when they are speaking. This shows that you value their thoughts and feelings.
• Offer compliments: a genuine compliment can brighten someone’s day and boost their confidence.
• Help others: offer to help a colleague with a task, assist a neighbour with groceries, or volunteer your time for a good cause.
• Express gratitude: thank people for their help and support. A simple “thank you” can go a long way.
• Be patient: show patience and understanding, especially in stressful situations. This can help diffuse tension and create a more positive environment.
• Share positivity: spread positive news, share a smile, or send a kind message to someone who might need it.
• Practice empathy: try to understand things from another person’s perspective. This can help you respond with compassion and kindness.
• Random acts of kindness: pay for someone’s coffee, leave a kind note for a stranger, or donate to a charity.
• Support others: offer emotional support to friends and family. Sometimes just being there for someone can make a big difference. Ask “R U Ok?”
• Be respectful: treat everyone with respect, regardless of their background or circumstances.

Incorporating these small acts of kindness into your daily routine can also create a ripple effect, spreading positivity and improving the well-being of those around you. 

Resources

Find out more about kindness and mental health
Kindness Counts: simple acts for better mental health - Fitness Passport campaign
Kindness calendar - from The Random Acts of Kindness Foundation

Habit stacking is a powerful technique for building new habits by leveraging existing ones. Here we explore how habit stacking works and how you can use it to create positive changes in your daily routine.

What Is Habit Stacking?

• Habit stacking involves attaching a new habit to an existing one that you already engage in consistently. Instead of pairing your new habit with a specific time and location, you pair it with a current habit.
• The idea is that engaging in the already-existing habit will cue you to perform the new one. This is known as self-directed neuroplasticity, the deliberate rewiring of your brain.

Why Does Habit Stacking Work?

• We have automatic behaviours that we perform daily, almost automatically, such as brushing our teeth, making coffee, or taking a shower. Habit stacking takes advantage of the areas of our lives that are already automatic and reliable.
• These existing habits create strong neural connections. The more you do something, the stronger and more efficient these connections become. By taking advantage of these strong connections, it can help build new habits more effectively.

How to Habit Stack:

• Make a list of your current habits: Identify the actions you do consistently each day. These could be simple routines like drinking morning coffee, brushing your teeth, or bathing.
• Pair your new habit with an existing one: Choose a current habit and attach your new behaviour to it. For example:
  • After brushing your teeth, do five minutes of stretching.
  • After your morning coffee, write down three things you’re grateful for.
  • After taking a shower, practice deep breathing exercises.
  • After taking off your work shoes, immediately change into your workout clothes.

Factors for Success:

• Keep it small to start: break it down to smaller steps and gradually increase toward the achievement of an overarching goal.
• Motivation: understand why you want to develop the new habit. Connect it to a meaningful goal.
• Repetition: consistently practice the habit. Repetition strengthens neural pathways. Consider using a habit tracker to visually see your progress.
• Consistency: make habit stacking a part of your daily routine. The more consistent you are, the better the results.

Habit stacking isn’t necessarily easy, but it’s a practical way to build good habits. Start small, be patient, and watch as your brain adapts to your new routines!

Additional information and resources

• What is Habit Stacking? Examples & How To Form New Routines
• Synaptic pruning and the important role it plays in building new habits
• Habit tracker apps to build new behaviours
• Printable monthly habit tracker

Cardiovascular disease (CVD) is Australia's (and the world’s) leading cause of death. CVD kills one in every four Australians. Every 12 minutes, one Australian dies from CVD, that’s 118 deaths every day. In 2021, the leading cause of death for males was coronary heart disease, accounting for 10,371 (12%) deaths, with death rates twice as high for males as for females.

Based on those facts, keeping your heart healthy is essential for overall well-being. Here are some practical tips to help you maintain a healthy heart:

• Healthy Eating: A heart-healthy eating pattern is not about restrictive diets but rather a combination of foods chosen regularly over time. Aim for a diet that is rich in: 
• Leafy green vegetables 
• Fruits (especially berries)
• Whole grains 
• Healthy proteins (lean meats, walnuts/almonds and beans/legumes) 
• Good fats (avocados and fatty fish) 
• Herbs and spices instead of salt 

The Heart Foundation has more details on what healthy eating for your heart looks like.

• Regular Physical Activity: Engage in regular physical activity to reduce your risk of heart disease. It helps control common risk factors like high blood pressure, high cholesterol, and excess weight. If you are new to exercise, start with small, realistic goals and gradually work your way up to 30-60 minutes of moderate-intensity exercise most days of the week. Choose activities you enjoy and find friends or family to do them with to help you stay motivated.
   
• Quit Smoking: Understand the risks associated with smoking. Smoking damages blood vessels, affecting your heart, brain, and other parts of your body. Quitting smoking significantly decreases your risk of heart attack and stroke. For assistance with quitting smoking, contact Quitline or talk to your GP.
   
• Cholesterol and Blood Pressure Control: Regularly monitor and manage your cholesterol levels and blood pressure, as you can’t feel them, they need to be tested for. These factors play a crucial role in heart health. On-site health checks are available this month (see details below) or book to see your GP to get these tested.

Remember, small lifestyle changes can make a big difference in keeping your heart healthy. 

Have you heard that sitting is the new smoking? There is now strong evidence that sedentary behaviour, such as too much sitting and lying down, is linked to an increased risk of developing heart disease and Type 2 diabetes. 

How much sitting do you actually do? You may sit during your daily commute and as you eat your meals. Then, you’re sitting at your desk at work. When you get home, you may watch TV and scroll on your smart phone on the couch or sit down and work at your home computer. It all adds up.

It is important to note that you can be meeting the Australian physical activity and exercise guidelines of 30 minutes of physical activity on five or more days a week, yet you may still be sitting too much.

Being aware of just how much sitting you actually do each day and consciously moving more every day is one of the best habits you can have.

What are some ways we can can sit less and move more:   

• Limit your time on social media, TV, and phone
• When watching TV, take some breaks during commercials to walk around the house or do some housework
• Replace watching TV in the evening with taking a walk, walk your dog if you have one
• Try standing while you read a newspaper or check messages on your mobile phone
• Walk or ride your bike for short trips instead of driving
• Drive to a ‘park and ride’ spot, and walk or ride your bike the rest of the way
• Use the stairs instead of the lift or escalator
• Get off the bus/train one stop earlier and walk the rest of the way
• Park further away from your destination and walk
• Take a break every 30 minutes to stand and stretch – set an alarm on your phone or watch to remind you
• Take your lunch break outside
• Stand to do easy tasks at work, such as a stand-up meeting or phone call
• Consider using a sit-stand workstation
• Choose to do manual tasks where you can, such as washing your car by hand instead of using a drive-through car wash
• Take regular breaks during long car trips. 

For adults, being active regularly can:

• reduce the risk of, or help manage, type 2 diabetes and cardiovascular disease
• maintain or improve blood pressure, cholesterol and blood sugar levels
• reduce the risk of some cancers
• prevent unhealthy weight gain and help with weight loss
• maintain strong muscles and bones
• create opportunities for socialising and meeting new people
• help develop and maintain physical and mental wellbeing.

Useful resources

• UQ end of trip facilities - change your commute to an active one.
• Sitting calculator
• Tipsheet on ways to move more and sit less at work
• Be Upstanding program
• Get more active with a Fitness Passport
• Exercise Right resources - a range of eBooks on exercise and specific populations developed by Exercise & Sports Science Australia (ESSA).
• Heart Foundation resources ways to increase your physical activity

We are more plugged in than ever before, and this level of connectedness has many benefits—it's simple to stay in touch with friends and family; you can express yourself on social media; multitasking is easier—but there are also some pretty serious drawbacks.

“Smartphone owners unlock their phones an average of 150x per day”

If you’re like most people, your smartphone is the first thing you check in the morning and the last thing you check before you sleep. You also pick it up several times during the day to find out what your friends are up to, get your mind off a stressful project, feel better about your overflowing inbox, or rid yourself of boredom in the toilet. If you add smartphone use to TV time, working on a laptop, or reading on a tablet…the screen time easily adds up.

Although technology is useful for work and play, it can be detrimental on your body with any increase time of use.  Neck pain, back pain, eye strain, and other problems are common in those who use technology regularly and do not maintain good posture.  There is also increasing evidence of the effects on our sleep, mental health, and social media addiction.

This digital detox campaign will give you the support you need to change your habits and get some more (meaningful) time back into your day, and these extra hours will be well spent with family and friends, on your health and fitness, or just time for “you”.

Useful resources
The why and how of digital detox
Be aware of your screen time and break the habit - Use this habit tracker
Do a detox challenge - commit to the full challenge, or choose a few to focus on.
Give your brain a break: Try Yoga, Breathing, and Mindfulness session

Digital Detox webinar

Presented by WFR, UQ Wellness, and Bupa this webinar aims to help participants learn about how we interact with the digital world, how to track your digital usage, effects of too much screen time, digital detox tips, work-life balance and mindfulness.

View recorded webinar

A sense of belonging is more than just being acquainted with others; it’s about feeling accepted, supported, and connected to a group. Whether it’s your family, friends, workplace, or community, this innate need to affiliate with others plays a significant role in our lives. There are many reasons why having a sense of belonging matters:

• Emotional wellbeing and happiness - Research has shown that people who feel a strong sense of belonging tend to be happier and more satisfied with their lives 
• Physical and mental health benefits - Belonging has tangible effects on our health, such as:
  • Reduced Stress - Social ties act as protective factors, helping us manage stress more effectively 
  • Longevity - Studies suggest that people with strong social connections tend to live longer. Having a sense of belonging contributes to overall well-being and even impacts our lifespan 
  • Mental Health - A lack of belonging has been associated with mental health issues such as anxiety, depression, and loneliness. Conversely, feeling connected can alleviate these struggles
• Motivation and engagement – feeling like we belong fuels our motivation. When we feel like we are part of a group, we’re more likely to engage in activities, contribute, and work toward shared goals.
• Identity and self-worth - Belonging helps shape our identity. We define ourselves partly through our affiliations—with our culture, religion, hobbies, or social circles. When we belong, we feel validated, seen, and valued.
• Overcoming painful emotions – when life throws curveballs—loss, rejection, heartache. Having a sense of belonging acts as a buffer. It can remind us that we’re not alone in our struggles.

Here are some ways to foster a sense of belonging:

• Join communities and groups
  • Seek out clubs, organisations, or online communities that align with your interests. Being part of a group provides a sense of shared purpose.
• Attend social events
  • Participate in gatherings, workshops, or social events. These interactions allow you to connect with others, share experiences, and build relationships.
• Be open and approachable
  • Smile, make eye contact, and be receptive to conversations. Approach others with kindness and genuine interest. Sometimes, a simple “hello” can lead to meaningful connections.
• Volunteer or contribute
  • Contributing to a cause or volunteering your time creates a sense of purpose. It also connects you with like-minded individuals who share your values.
• Practice active listening
  • When you engage in conversations, truly listen to others. Show empathy and validate their experiences. Feeling heard and understood strengthens bonds.
• Share personal stories
  • Vulnerability fosters connection. Share your experiences, challenges, and triumphs. Others will relate, and you’ll find common ground.
• Celebrate traditions and rituals
  • Participate in cultural or family traditions. These rituals create a sense of continuity and belonging.
• Create inclusive spaces
  • Be mindful of inclusivity. Ensure that everyone feels welcome and respected. Celebrate diversity and appreciate different perspectives.
• Reach out to others
  • Initiate conversations, invite people for coffee, or organise outings. Sometimes, taking the first step can lead to lasting friendships.
• Be patient and persistent
  • Building connections takes time. Be patient and persistent. 

International Day for the Elimination Racial Discrimination, also known as Harmony Day – 18-24 March 2024

Harmony Day/Week is about inclusiveness, respect and belonging for all Australians, regardless of cultural or linguistic background, united by a set of core Australian values.
It is a time to celebrate Australian multiculturalism, and the successful integration of migrants into our community.
Australia is one of the most successful multicultural countries in the world and we should celebrate this and work to maintain it.
Visit the Harmony Week website to learn more about Harmony Week.

For many Queenslanders, spending time in the sun is intrinsic to the culture and climate. So, it comes as no surprise we have one of the highest rates of skin cancer in the world, with melanoma the most common cancer in young Australians aged 15 to 29.

For best protection, avoid being out in the sun in the middle of the day, when the UV levels are most intense. The Cancer Council recommends a combination of the following sun protection measures when the UV level is 3 or above:

1. Slip on some sun-protective clothing that covers as much skin as possible.
2. Slop on broad spectrum, water resistant SPF30 (or higher) sunscreen. Put it on 20 minutes before you go outdoors and every two hours afterwards. Sunscreen should never be used to extend the time you spend in the sun.
3. Slap on a hat – broad brim or legionnaire style to protect your face, head, neck and ears.
4. Seek shade.
5. Slide on some sunglasses – make sure they meet Australian Standards.

Most skin cancers can be treated successfully if detected early. Therefore, it is important to know your skin and check it regularly to catch any suspicious lumps or spots as early as possible.

Visit Be SunSmart for more information

Useful resources

UV Level app - SunSmart Global UV app
Qld Health Healthflix presents - Sunshine. You do the 5. You Survive.
Cancer Council's skin cancer identification poster
AltiusLife* article - The Silent Killer | Understanding Melanoma
Bupa Tip Sheet - Keeping safe in the sun

*First time AltiusLife users: registration code uqwellness