In support of R U OK?Day, TAFE SA and Relationships Australia South Australia (RASA), together with the Port Adelaide Suicide Prevention Network (PASPN) have collaborated to inspire you to make little changes to improve wellbeing by participating in a 7 day wellbeing challenge.
Little changes do matter and it’s easier than you think – be inspired – join our challenge with four easy steps:
Step 1 - Decide what challenge you are going to do. We have some challenge ideas below to get you started, in categories we all may struggle maintaining balance in:
Step 2 - Download the #LittleChangesChallenge tracker.
Step 3 - Start the challenge independently or share with your friends, family, colleagues or fellow students to take it up together! You can inspire and encourage each other to reach your goals. Fill in the tracker and, if you’re up for it, share what you’re doing on social media.
Step 4 - Celebrate your success by challenging a friend.
Hashtag #littlechangeschallenge on social media to share your experience.
I will have ___ phone-free period/s for ___ minutes per day.
I will take a tech break at meal times.
I will add a daily walk of ___ minutes.
I will park ___ extra blocks away from work/school OR get off the bus ___ stop/s before I usually do each day to walk more.
I will vigourously tackle housework (vacuum, sweep, clean the windows etc) for ___ minutes per day.
I will set an alarm every ___ minutes as a reminder to stretch and move around.
I will play and dance to my favourite song or piece of music each day.
I will get into nature each day. Pull weeds in the garden, walk around the block, go to the local park or just put my feet on the grass.
I will be in bed by or before ___ pm each night.
I will not drink caffeinated coffee or energy drinks after ___ am/pm, to aid sleep
I will drink ___ mls of water per day.
Calculate your recommended intake here.
I will journal each night: __ things I am grateful for and __ worries I want to work on.
I will mediate for ___ minutes, each day.
Perhaps download an app like Smiling Mind.
___ times each day I will breathe deeply through my nose and out through my mouth 3 times over.
RenaluStudent, Certificate III in HairdressingStudyAdelaide Student Ambassador 2020
My challenge:Eat less junk food and instead try healthier alternatives like nuts and fruit.
JarredStudent, Certificate IV in Youth Work
My challenge:To run at least a kilometre for seven days.
RhysStudent, Certificate IV in Youth Work
My challenge:Going to be in bed by 12 each night and all media will be off by 1am each night.
Pratik Student, EAP Advanced/Diploma of NursingStudyAdelaide Student Ambassador 2020
My challenge:I am challenging myself to run/walk at least 2km each morning for seven days.
RurieStudent, Associate Degree Primary Health and WellbeingTAFE SA International Student Ambassador 2020
My challenge: I challenge myself to eat a bowl of vegetables every day, something I have not been doing lately. Too much processed food!
TasminStudent, Bachelor of Tourism, Hospitality and Events ManagementTAFE SA International Student Ambassador 2020
My challenge:My challenge is to avoid red meat such as beef, lamb and goat.
Virroshan Student, Diploma in Software DevelopmentTAFE SA International Student Ambassador 2020
My challenge:I’m challenging myself to study for three hours a day, excluding classes.
Owen Student, Diploma of Building and ConstructionTAFE SA International Student Ambassador 2020
My challenge:My challenge is to wake up at 7:30 everyday and run a total of 2km per day.
ShannonHospitality LecturerTAFE SA
My challenge:To go without coffee for one week!
MarkDirector, Student ExperienceTAFE SA
My challenge:Get up early and go for a run each day of the challenge.
BillyChairperson, Port Adelaide Suicide Prevention Network
My Challenge:Lights off at 11pm on Mondays through to Thursdays!
Luci Manager Trauma Services, Elm PlaceRelationships Australia South Australia
My challenge:Go to bed before 11pm.
SaimaProject Officer, ASK PEACE ProgramRelationships Australia South Australia
My challenge:Reduce screen time and read books instead.
We help people create positive relationships that build wellbeing and resilience. Relationships Australia South Australia is a not-for-profit, secular, community organisation with services dedicated to supporting individuals, families and communities. You can find our services and programs at www.rasa.org.au, or call us on 1300 364 277.
How can you stay grounded in a time of change, like COVID-19? Find support here.
We support people to make changes that help create a brighter and more hopeful future. Our Gambling Help Service offers assistance to anyone affected by gambling. If you are concerned about your own gambling or are worried about a family member or friend’s gambling, we can help. Support is free, confidential, non-judgemental and can be anonymous.
The Gambling Help service provides a dedicated telephone and email intake service staffed by qualified gambling counsellors. Free call: 1800 934 196. Line is staffed 9am-5pm, Monday to Friday (or you can leave message) or email email us. Visit the Gambling Help SA webiste for more information.
The Port Adelaide Suicide Prevention Network brings together members of the community and local service providers who are interested in improving the community’s awareness and knowledge about suicide and suicide prevention while also reducing stigma at a grassroots level. The Port Adelaide Suicide Prevention Network provides members of the community with opportunities to attend events to talk, listen and learn about suicide and suicide prevention. Network membership is free and consists of individuals from across the Western Region who share a passion for reducing the impact of suicide in the community. “There’s strength in talking”
For further information, please email us or visit the Port Adelaide Suicide Prevention Network website.
Lifeline Australia | 24/713 11 14 | lifeline.org.au
Beyond Blue | 24/71300 224 636 | beyondblue.org.au
Mental Health Triage Service | 24/7For assistance with a mental health crisis or urgent mental health concern13 14 65
Lived Experience Telephone Support Service (LETSS) I Daily, 5pm-11.30pmA peer mental health support line1800 013 755 | letss.org.au
Child and Adolescent Mental Health Service (CAMHS) | M-F, 9am-5pm1300 364 277 | wch.sa.gov.au/camhs
headspace (for people 12-25 years of age) | 9am-5pm, M-F1800 063 267 | headspace.org.au
Kids Helpline (for people 5-25 years of age) | 24/71800 551 800 | kidshelpline.com.au
Suicide Call Back Service | 24/71300 659 467 | suicidecallbackservice.org.au
1800RESPECT | 24/7National sexual assault, domestic and family violence counselling service1800 737 732 | 1800respect.org.au
Relationships Australia South Australia | 9am-5pm, M-F1300 364 277 | rasa.org.au
Gambling Help Intake Service | 9am-5pm, M-F1800 934 196 | gamblinghelpsa.org.au
Is it an emergency?If you, or someone you know is at immediate risk of harm, call triple zero (000)
Freecall 1800 882 661