Australia is a vibrant and multicultural country — from the oldest continuous culture of our first Australians to the cultures of our newest arrivals from around the world. Each year Harmony Week celebrates Australia’s cultural diversity. It’s all about coming together to celebrate our rich culture and spread the message of ‘everyone belongs’. Bringing communities together through sport, food, music and entertainment creates an opportunity to think, talk about and recognise how our differences and our similarities make Australia a great place to live.
Orange is the colour chosen to represent Harmony Week as it signifies social communication and meaningful conversations. It also relates to the freedom of ideas and encouragement of mutual respect. Choose to wear something orange during Harmony Week to show your support for cultural diversity and an inclusive Australia.
Show your support by celebrating with us at QUT and connecting with your community. If you’re in Brisbane why not come along next week. Enjoy a diverse range of entertainment, sample delicious food and check out the many clubs and societies on offer.
Harmony Week Celebration 2022
11am – 2pm Monday 21 March
A Block Lawn, Kelvin Grove
Come along and wear your QUT T-shirt to our event to show we all belong in the diverse QUT community.
FREE Henna body art
Cultural dance and music performances
Games and cultural activities
Student club stalls
Tag #harmonyweek2022 in your socials
It’s that time of semester again and we all know that the exam period can be super stressful for many of us! Even though we know it’s coming and we have the best of intentions things often begin to unravel at the end of semester. It helps to have a plan and a reminder of some of the simplest things you can do to set yourself up for success:
Check in with yourself
Often we forget to really notice what’s going on for us. Stress can manifest in all sorts of ways but these are some common signs:
Losing touch with friends
Having trouble making decisions
Upset stomach, or feeling sick
Tense muscles and headaches
So how can you minimise the impact of stress when trying to prepare for exams and assessments?
Get into a healthy routine
It may seem like a good idea to pull an all-nighter but lack of sleep has a significant impact on your mood and energy levels. It’s hard to focus on revision when you’re sleep-deprived and your body starts to crave all sorts of things like caffeine! Try to aim for at least 7-8 hours of sleep a night and also make time to enjoy other activities like spending time with friends and family. Balance is the key!
Set realistic goals
Make a plan and divide your tasks into realistic goals with a reasonable timeframe. It can help to break each unit into sub-topics to focus on in one study session. Chunk your time down to 30-minute sessions so that you can see what your priorities really are. Make sure you allocate time for breaks as well as food and sleep! Seeing a plan in front of you can also help you stay on track so try printing it out or add it to your screen background.
Look after your body
We all know that nutrition plays a huge part in our wellbeing but when we feel stressed it’s easy to reach for something quick and easy. Unfortunately highly processed food and fast-release carbs can make you feel sluggish and unmotivated after the initial food high. Surround yourself with healthy snacks (fruit, nuts, energy bars, healthy smoothies, eggs etc) and try to plan your main meals during the entire study period. Drink plenty of water and eat a balanced diet to give yourself the energy you need to power through this intense time!
Look after your mind
When you start to feel anxious or overwhelmed it helps to just stop and re-set. Take some time to close your eyes and just focus on your breathing for a few minutes. By calming down your breathing you can decrease your body’s response to stress and give yourself a new perspective. It’s also important to find time to exercise. Just moving your body for 30 minutes a day can increase your energy, focus, and boost your endorphins! You don’t have to fit in a full gym workout – just a walk will do.
Balancing study with everything that’s going on can be a real challenge. Just remember that it’s only for a short time and there is always someone at QUT that can support you. There are also plenty of useful resources available!
As a student it’s really easy to focus on all the things you ‘have to’ get done and forget to look after your own health and wellbeing. As the semester goes by and there are assessments looming self-care often moves down the list of priorities or even drops off completely. When you are stressed and anxious about everything you have on your plate it can be hard to see things differently but you can start with some small changes.
Change your daily routine
Change doesn’t have to be massive. There are so many things we can do to look after our health and wellbeing without going to too much effort. Think about something you enjoy doing and build it into your routine. Start the day with your favourite music and a healthy breakfast. Take a walk, do some gardening or join a friend for a workout.
Be nice to yourself
It’s easy to be our own worst critic when we’re feeling the pressure but we can turn things around by being a little nicer to ourselves. Write a positive note and stick it to your screen. Treat yourself to your favourite food. Download some new music or buy some stationery to organise your study.
Shift focus with a podcast
Listening to something non-study related can be a great way to shift your focus while still staying engaged and informed. We really are spoilt for choice but here are a few great podcasts about life, the mind, and human behaviour.
Remember – it’s okay to take a break! In fact, it’s often just what you need to refresh your mind and be more productive.