Mental health support and wellbeing
The disruptions to daily life can be stressful, confusing, and overwhelming. These times can lead to panic and anxiety. It is important to practice self-care and know what resources are available to support you.
Associate Head of School (Learning and Teaching) in the School of Psychology, A/Prof Gene Hodgins shares his top tips for staying well during tough times.
- Social Support: Positive social connections are important
- Be aware of your self-talk and keep things in perspective
- Be respectful of people around you
- Be sure to have a structure to your day
- Be open to change: it can be an opportunity for us to grow
- Work out what is in your control and what is not: Focus your efforts on what is in your control
- Work on being more flexible: particularly in difficult or anxious times
- Set small steps that are achievable and reward yourself for reaching these goals
Employee Assistance Program (EAP) chevron_right
Charles Sturt have partnered with Converge International to provide you with an EAP to help you deal with the challenges, concerns or issues that may be affecting you at work or at home.
Converge International's Employee Assist service is your coaching and counselling service, providing confidential and short-term support.
To access the service, call
1300 687 327
Manager's hotline chevron_right
The Managers' Hotline is a further resource offered by Converge International. Managers can access a 30 minute coaching session with an independent specialist who can assist in managing with work related issues in their team, conflict, or difficult discussions. To access the hotline, call:
1300 687 327
These manager coaching sessions do not affect the number of individual EAP sessions available to the manager.
RED Wellbeing Centre chevron_right
The RED wellbeing centre contains expert advice, tips and tools in three areas: Move, Munch and Mind.
The Move and Munch sections have hundreds of fitness videos to choose from and more than 1,500 nutritious recipes. The Mind section contains mindfulness and meditation videos, productivity tips, advice for reducing stress and improving sleep all give mental wellbeing a boost.
LinkedIn Learning chevron_right
LinkedIn Learning is an online subscription library that teaches the latest business, creative and software skills through high-quality instructional videos. The Charles Sturt LinkedIn Learning portal offers a customised learning environment that is mapped to the University's Capability Framework and contains a large number of resources available for staff to access for free.
We have developed new collections that can benefit you during this time.
Collection Contents Resilience Managing Stress for Positive Change (Course)
Avoiding Burnout (Course)
Avoiding Burnout (Video)
Performing under Pressure (Course)
Mindfulness Practices (Course)
De-stress: Meditation and Movement for Stress Management (Course)
Managing Stress (Course)
Thriving @ Work: Leveraging the Connection between Well-Being and Productivity (Course)
Happiness Tips (Course)
Building Resilience (Course)
Sheryl Sandberg and Adam Grant on Option B: Building Resilience (Course)
Enhancing Resilience (Course)
Manage Stress and Build Mindfulness into your "New Normal" Mindfulness Practices (Course)
The Mindful Workday (Course)
Mindful Meditations for Work and Life (Course)
Managing Stress for Positive Change (Course)
How to Manage Feeling Overwhelmed (Course)
Balancing Work and Life (Course)
To sign up to LinkedIn learning, refer to the LinkedIn Learning Webpage.
For all enquiries, please contact PDPrograms@csu.edu.au.
Emotional Wellbeing During the COVID-19 Pandemic chevron_right
Our Employee Assistance Program (EAP) provider LifeWorks, have a pre-recorded webinar on the Emotional Wellbeing During the COVID-19 Pandemic available for you to access on demand. This is a 25 minute webinar presented by one of LifeWorks Organisational Psychologists and includes on:
- Why outbreaks affect our emotional health?
- Practical skills to cope with the anxiety
- Talking to your children
- Tips for you and your family
Coping with COVID-19 anxiety chevron_right
As the number of COVID-19 cases rise across Australia, the level of anxiety within the community is increasing.
Feelings of worry and unease is natural however, it is important that we learn to manage our stress before it turns to more severe anxiety and panic.
Learn the facts
The media coverage about COVID-19 can create a heightened state of anxiety. Try to limit your exposure to mainstream media and find factual information from reliable sources such as:
Keep things in perspective
It is easy to see things worse than they really are when we are anxious and stressed. Practice self-reflection rather than imagining the worst-case scenario.
- Remind yourself that the actual number of confirmed cases of COVID-19 in Australia is extremely low.
- Remember, illness due to COVID-19 infection is usually mild and most people recover without needing specialised treatment.
- Think about how you would cope, even if the worst were to happen. This can help you put things into perspective.
Take reasonable precautions
The World Health Organization recommends a number of protective measures against COVID-19 including:
- wash your hands frequently
- avoid touching your eyes, nose and mouth
- stay at home if you begin to feel unwell until you fully recover
- seek medical care early if you have a fever, cough or experience breathing difficulties.
Mental health and social isolation chevron_right
The challenges associated with social distancing and isolation, including separation from loved ones, loss of freedom and reduced household income, may lead to feelings of anxiety, boredom, frustration and fear.
The Australian Psychological Society has prepared a factsheet: Maintaining your mental health during social isolation, which outlines some useful strategies you can use to maintain good mental health during this unprecedented time of social distancing and isolation.
Mental Health Programs and Initiatives - COVID-19 chevron_right
Thrive Inside with Smiling Mind: stay calm and healthy in the physical constraints of your home, while remaining calm and healthy inside your mind.
Heads up, Work and your mental health during the coronavirus outbreak: wellbeing advice for feelings of anxiety, distress and concern experienced in relation to the coronavirus (COVID-19).
Black Dog Institute, Coronavirus: Resources for anxiety, stress & wellbeing: tools and resources can be accessed by anyone, anywhere to help deal with this stress.
Beyondblue, Looking after your mental health during the coronavirus outbreak: free counselling service and easily accessible information and advice around coping with COVID-19, isolation and connection, workplace and financial hardship, and how best to support the mental health of loved ones.
LifeWorks, Resilience during a pandemic: steps you can take to be prepared to cope with a pandemic should it occur in your community.
Lifeline: Access to crisis support and suicide prevention.
External Support chevron_right
Crisis Support – Phone and online counselling
24/7 phone counselling, and online crisis support chat available each evening
- Suicide Call Back Service
1300 659 467 – National 24/7 professional telephone & online counselling for anyone affected by suicide.
- Beyond Blue Support Service
1300 224 636 – Telephone (24/7), online and email counselling.
1800 737 732 – 24/7 phone & online counselling for people seeking for domestic violence situations.
- MensLine Australia
1300 789 978 – Advice, therapy and support for men with families and relationship concerns.
1800 184 537 – Online chat or phone counselling for lesbian, gay, bisexual, transgender and intersex (LGBTIQA+) people.
1300 845 745 – Phone and online counselling for individuals and families experiencing loss and grief.
A free app designed to help individuals overcome low moods and anxiety by discovering new coping strategies.
A free app for Australian adults to check and monitor their mental health and wellbeing status.
A free app that allows users to easily and quickly track their mental health, mood, and lifestyle.
An app and online tool that helps users create a safety plan for when experiencing suicidal thoughts.
- ReachOut Breath App
A free app (iOS only) to help reduce the physical symptoms of anxiety by slowing down breathing and heart rate.
- Smiling Mind
A website and app teaching mindfulness meditation to young people and adults.
Aboriginal and Torres Strait Islander people
‘Indigenous Wellbeing’ – A course for Aboriginal and Torres Strait Islander adults to learn to manage symptoms of depression and anxiety.
Wellbeing and suicide prevention self-help app for young Aboriginal and Torres Strait Islander Australians.
- MindSpot - ‘Wellbeing Plus’
An online program for stress, worry, anxiety and depression in adults aged 60 and above.
- Be Connected – e-Safety Commissioner
Tools and resources to increase the confidence, skills and online safety for older Australians when they use the internet.
A free, interactive program based on Cognitive-Behavioural Therapy (CBT) and Interpersonal Therapy (IPT) to help prevent and manage symptoms of depression and anxiety.
A free, online interactive self-help CBT service for people with mild to moderate depression, anxiety and stress. It’s also appropriate for people who simply want to build good mental health.
- THIS WAY UP
A range of self-paced online CBT courses (free during COVID-10 crisis). Helping you learn practical skills to improve how you feel. Can be self-help or guided by your own clinician.
- Mental Health Online
Free online programs for a range of issues, with self-guided or therapist support options.
A free, self-help program with modules for depression, generalised anxiety & worry, social anxiety, relationship breakdown, and loss & grief.
- Centre for Clinical Interventions
Free downloadable self-help workbooks and modules for a range of mental health and wellbeing issues.
- Beyond Blue Online Forums
Safe, supportive moderated online peer support forums for a range of mental health issues and demographics.
- Sane Australia
Moderated forums providing peer-to-peer support.
- Kids Helpline
1800 551 800 – 24/7 phone and online counselling for youth (5-25yrs)
A free app for youth designed as a self-help toolkit for all things related to mental, social and emotional wellbeing.
Internet chat, email or phone support for young people (12-25ys) with a range of issues.
Practical tools, support and moderated forums to help youth get through everything from everyday issues to tough times.
- The Check-In
An app to help young people take the fear out of having a conversation with a friend who might be struggling.
- The BRAVE Program
Prevention, interventions, and treatment of anxiety in young people.
- BITE BACK
Free online activities, psychoeducation and positive psychology aiming to promote wellbeing and resilience in young people.