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Your Wellness
Toolkit

Starting university can feel exciting, overwhelming, and everything in between. This toolkit is here to give you quick, practical support whenever you need it.

START QUEST »

Choose your path

Main Quest

Building your village

Starting university can feel like you have to figure everything out on your own, but you don’t. Having a village means having people around you who support you, walk alongside you, and remind you that you don’t have to do this alone.

Step 1:
Enter the village

Take your time. Real friendships and trust grow gradually.
Your village is bigger than your class.
It can include friends, instructors, professors, TAs, school staff, CCAs, community groups, mentors and people beyond campus.

Step 2:
Be a villager, play your part

Be curious and considerate. Ask questions, listen well, and respect boundaries.
Building a village starts with you! Take part by saying hi, joining in, checking on others and respect their pace. Show up, include others, and offer support in small, genuine ways.

Step 3:
Be a villager, play your part

Try new spaces and experiences (even if it feels a little uncomfortable). Join clubs, explore CCAs, attend events, and discover communities that interest you.

P.S Explore SMU Vivace as an entry point!

Challenge

Start a conversation

Choose your conversation starter quests!

Use this when you are sitting beside someone in class or working on coursework.

What’s your favourite class this semester and why?
What made you choose this course?
What do you think is the most challenging part of being a student here?

Use this when you want to keep things light and casual.

Have you seen the latest ___?
Do you have any plans for the weekend? I’m looking for new things to do!
Have you discovered any cool places to hang out around campus?

Use this when you want to break the ice.

Would you rather fight 100 duck-sized elephants or one elephant-sized duck?
If you could instantly master one completely useless skill, what would it be?

Use this when someone might need backup.

Wanted to let you know I’m thinking of you.
I’d love to catch up on what you’ve been doing.
I know you’re having a hard time, and I’m here if you want to talk.
How are you feeling today, really — physically and mentally?
What’s taking up most of your headspace right now?
Let me know if I can do anything to be there for you.

Side Quest

Battling FOMO

Sometimes it may look like everyone else is unlocking more experiences, meeting more people and having more fun. What you do not see is that everyone is still figuring things out too.

When FOMO appears, pause and use these power-ups:

FIND SOMEONE »

Equip Skill

When Uni gets a bit much

Some days may feel heavier than others, and that is okay.

When your emotions get loud or overwhelming, try one of these skills:

Skill 1
Ground Yourself

Use the 5-4-3-2-1 Exercise to return to the present moment.
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

Ready to Ground Yourself?

START

Skill 2
slow your breath

Use Box Breathing to help your body calm down.
Breathe in 4 → Hold 4 → Out 4 → Hold 4. Repeat a few rounds.

Skill 3
unpack what you
are carrying

Your emotions are signals, not enemies. Give them somewhere to go so you can understand what you need.
Try journaling, creating art, or talking to someone you trust.

Ask yourself, “What am I feeling" and "what do I need right now?"

Gain HP

Pause & Recharge

Respect your wellbeing: rest and recovery are part of productivity, not the opposite of it.

Select a quest and learn how to conquer it

Choose your conversation starter quests!

Energy Quest

Move to recharge. Feeling tired sometimes means your body just needs movement

Tip 1:
Use movement as an energy reset

Feeling sluggish? A quick walk or light workout can boost your energy more than scrolling your phone.
The school gym is right around the corner. Keep it simple - you do not have to make it intense for it to count!

Tip 2:
Break up long sitting sessions

Take short movement breaks between classes or study blocks.
Even 5–10 minutes of stretching or walking can help you reset mentally.

Tip 3:
Make it easy to stick!

Walk between nearby locations instead of taking transport.
Pick activities you enjoy, like sports, dance, gym sessions or casual walks.

Recharge Quest

Rest is not wasted time. It is how you recover your energy bar.

Tip 1:
Protect your sleep base

Aim for 7–9 hours where possible
Keep a relatively consistent sleep/wake time. Your body likes rhythm, even when your timetable does not!

Tip 2:
Choose the rest you actually need

If you are still tired after sleeping, you might be missing another kind of rest:

Mental rest: Step away from studying and screens—your brain needs pauses to stay sharp
Physical rest: Sit, lie down, or take a short nap when your body feels drained
Social rest: It’s okay to take time alone to recharge
Sensory rest: Reduce noise, notifications, and constant stimulation
Emotional rest: Having space to process your feelings or being honest about how you’re doing
Creative rest: Taking in things that inspire you (nature, art, music) instead of always producing
Spiritual rest: Connecting with a sense of meaning, purpose or something bigger than yourself

Tip 3:
Make it easy to stick!

Short breaks between study blocks help you focus better (not worse)
Check out nap spaces at the library for quick recharges

Fuel Quest

Your body is part of your gameplay. If you under-eat or eat poorly, you may feel it in your energy, focus and mood.

Tip 1:
Upgrade your snacks

•    Instead of chips → nuts, granola bars or yogurt
•    Instead of sugary drinks → water, sparkling water or unsweetened tea
•    Late-night instant noodles → add an egg, vegetables or protein

Tip 2:
Keep your water bar filled

If you are still tired after sleeping, you might be missing another kind of rest:

• Bring a water bottle and refill it at campus coolers between classes.
• Bonus points for making it yours with stickers or doodles.

Tip 3:
Don’t run on empty

•    Aim for 2–3 meals a day, even when things get busy.
•    Skipping meals can lead to energy crashes, poor focus and bad decisions.
•    Keep an emergency snack in your bag, like nuts, a protein bar or a banana.

Gain XP

Learning Your Way

Studying in a new environment can feel like entering a new level. It takes time to learn the map, understand the rules and find your rhythm.

Be kind to yourself as you build a growth mindset.

Step 1:
Ask for backup

Getting help is not a weakness. Reach out to your professors, TAs, instructors, or classmates when you feel stuck.

Step 2:
Run your own race

It is natural to compare yourself to others, especially in a new environment. But everyone starts with different experiences, strengths and starting points.

Step 3:
Count small wins

Progress takes time. Small steps still count, even when they do not feel big.

Step 4:
Learn from failed attempts

Mistakes do not mean you have failed. They show you what to practise next. Ask yourself:

What can I learn from this?
What can I try differently?

positive self talk

A growth mindset reminds us that challenges are part of learning and improvement takes time! You don’t have to get it right the first time.

Additional Support

Find out more about the professional support and helplines available for you.

GET MORE SUPPORT »

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Your Wellness
Toolkit

Choose your path

Building your village

Step 1:
Enter the village

Step 2:
Be a villager, play your part

Step 3:
Be a villager, play your part

Start a conversation

Choose your conversation starter quests!

Battling FOMO

When FOMO appears, pause and use these power-ups:

When Uni gets a bit much

Skill 1
Ground Yourself

Skill 2
slow your breath

Skill 3
unpack what you
are carrying

Pause & Recharge

Select a quest and learn how to conquer it

Choose your conversation starter quests!

Tip 1:
Use movement as an energy reset

Tip 2:
Break up long sitting sessions

Tip 3:
Make it easy to stick!

Tip 1:
Protect your sleep base

Tip 2:
Choose the rest you actually need

Tip 3:
Make it easy to stick!

Tip 1:
Upgrade your snacks

Tip 2:
Keep your water bar filled

Tip 3:
Don’t run on empty

Learning Your Way

Step 1:
Ask for backup

Step 2:
Run your own race

Step 3:
Count small wins

Step 4:
Learn from failed attempts

positive self talk

Additional Support

Find out more about the professional support and helplines available for you.

Where to find us

Get in touch

Follow us on instagram

Your WellnessToolkit

Choose your path

Building your village

Step 1:Enter the village

Step 2:Be a villager, play your part

Step 3:Be a villager, play your part

Start a conversation

Choose your conversation starter quests!

Class

Weekend

Fun

Support

Battling FOMO

When FOMO appears, pause and use these power-ups:

When Uni gets a bit much

Skill 1Ground Yourself

Skill 2slow your breath

Skill 3unpack what youare carrying

Pause & Recharge

Select a quest and learn how to conquer it

Choose your conversation starter quests!

Tip 1:Use movement as an energy reset

Tip 2:Break up long sitting sessions

Tip 3:Make it easy to stick!

Tip 1:Protect your sleep base

Tip 2:Choose the rest you actually need

Tip 3:Make it easy to stick!

Tip 1:Upgrade your snacks

Tip 2:Keep your water bar filled

Tip 3:Don’t run on empty

Learning Your Way

Step 1:Ask for backup

Step 2:Run your own race

Step 3:Count small wins

Step 4:Learn from failed attempts

positive self talk

Additional Support

Find out more about the professional support and helplines available for you.

Your Wellness
Toolkit

Step 1:
Enter the village

Step 2:
Be a villager, play your part

Step 3:
Be a villager, play your part

Skill 1
Ground Yourself

Skill 2
slow your breath

Skill 3
unpack what you
are carrying

Tip 1:
Use movement as an energy reset

Tip 2:
Break up long sitting sessions

Tip 3:
Make it easy to stick!

Tip 1:
Protect your sleep base

Tip 2:
Choose the rest you actually need

Tip 3:
Make it easy to stick!

Tip 1:
Upgrade your snacks

Tip 2:
Keep your water bar filled

Tip 3:
Don’t run on empty

Step 1:
Ask for backup

Step 2:
Run your own race

Step 3:
Count small wins

Step 4:
Learn from failed attempts