International Student Health Newsletter June 2012
Greetings to you all!
UWA
We hope semester one has gone well for you and that you are looking forward to relaxing over the break and perhaps having some spare time to explore Perth! So in this edition of the newsletter we discuss a few practicalities to living and getting around in Perth….
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Getting around... Perth is an exciting place in which to live and learn, and it’s good to know how to get around to see all the sights and find out all the interesting things about this great city. The transport network in Perth is efficient and reliable, with buses and trains that run regularly and on which 11% of Perth’s population rely to get to and from work and school. The good news is that students travel at a discount, and using a SmartRider is the easiest and most convenient way to get around on Transperth services. For more information on SmartRiders visit the Transperth website. UWA Health Promotion Unit The University of Western Australia, M319, 35 Stirling Highway Crawley WA 6009 Tel: +61 8 6488 4651 Fax: +61 8 6488 1078 Email: healthpromotion@uwa.edu.au www.fitforstudy.uwa.edu.au
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International Student Health Newsletter June 2012
If you plan on travelling around by car there are a few things to take into consideration. Driver’s licence – If you already hold an international driver’s licence, you are permitted to use it, as long as it remains valid in the country of origin. This applies to licences from recognised countries, so to find out where you stand, visit the WA Transport website. If you intend to become an Australian resident and want to drive, you are required by law to apply for a Western Australia driver’s licence. Find out how to apply for a WA driver’s licence. Buying a Car – Purchasing a car while you are here in Perth does not need to be an expensive exercise. There are many reputable second hand vehicle dealerships throughout Perth. There is also the option of purchasing a vehicle through a private sale. You can do this online or through the classifieds section of the paper. The best paper for second hand goods and vehicles in WA is the Quokka, which you can find in any newsagency and in most shops. Gumtree is a useful website for second hand items. For more information about how to purchase a second hand car and what to look out for when doing so, visit the RAC website. Vehicle Registration (Rego) – If you have a vehicle, you are required to keep your vehicle registration or “rego” current. For information on how to do this visit the WA Department of Transport website.
International Student Health Newsletter June 2012
There are laws to consider and speed limits to observe when driving on Perth’s roads. These vary depending on the roads you use. CBD (in the city centre) - 50 km/hour. But be aware it is 40km/hour in some places and if you exceed this you may receive a fine. School zones (primary and high school zones) – 40km/hour at specific times of the mornings and afternoons, so keep an eye out for the signs as the fines for speeding in school zones are high Built up areas (residential areas + business/shopping areas) – 50 km/hour. Most main roads–60km/hr Freeways–100km/hr
Highways – 110km/hr
There are some exceptions, so to find out more visit WA Police.
Road safety is also very important. Keep in mind the following tips:
It is a requirement by law that all passengers in a motor vehicle must wear a seat belt at all times Avoid distractions such as mobile phones, these can lead to serious road crashes Children should be safely restrained in an age-appropriate car-seat at all times. Do not drive when you are tired Be respectful to other drivers, motorcyclists, cyclists and pedestrians on the road
International Student Health Newsletter June 2012
Drink Driving Drink driving is against the law. Alcohol affects decision-making, reaction times, speed and distance judgments, concentration and perception, balance and alertness.
The message is simple - if you are going to drink, plan not to drive. The legal Blood Alcohol Concentration (BAC) for fully-licenced drivers is 0.05 and a zero BAC applies to P-Plater and Learner drivers.
If you do have a drink, as a guide: men should not drink more than 2 standard drinks in the first hour and 1 standard drink every following hour; women should not drink more than 1 standard drink every hour. Check out the guide above to find out what a standard drink is.
For more information on drink driving, visit the Office of Road Safety website.
International Student Health Newsletter June 2012
Living, learning, and earning…… Life as a student requires budgeting as we all know, and getting a part time job is necessary in order to keep everything afloat – rent, food and bills, to name a few. In order to be eligible to work in Australia, you need to apply for a Tax File Number, or TFN as it more commonly known. Find out how to apply for a TFN. The number of hours you are allowed to work as an international student should be clearly stated on your visa, although this does differ for undergraduate and post graduate students. To be sure where you stand before applying for work, visit the Department of Immigration and Citizenship website. Please remember – your TFN is CONFIDENTIAL. Keep your TFN secure, do not share it with other people and only provide your TFN to trusted and reliable organisations.
Student Financial Aid Service at UWA The Student Financial Aid Service is a free and confidential service for students enrolled at UWA. They can help students who are looking for finance to meet education-related expenses or for emergencies and unforeseen circumstances. The service can also access resources for help with income support, budgeting and travel assistance.
International Student Health Newsletter June 2012
Exam study tips! Exams are right around the corner for many students. This a time when students often study very hard, for long hours, and if they don’t take care of themselves they can become overwhelmed, stressed and even sick. So here are some useful tips for studying effectively for exams while also looking after your health and wellbeing.
Get active: Physical activity boosts endorphin levels, your 'feel good' hormones, and is a great way to beat study stress. Short bursts of activity between chunks of study will not only help you feel better, they will help you work longer and concentrate better. Eat well: Fresh fruit and vegies, cereals, grains, nuts and proteins are good for your body, brain and blood sugar levels. Eat lots of them to help you feel good, and drink plenty of water. Eating and drinking the right things before you get too hungry or thirsty helps keep your blood sugar and hydration levels in balance and your stress levels under control Get connected: Students who are well connected at Uni tend to perform better than those who are not, and they have a lot more fun too! So keep in contact with your family and friends, and build social activities into your timetable. Study smarter, not harder: Regular planning will help you manage study stress. Use a semester planner to note major deadlines and a daily planner to enter tasks for each day. Ask for help when you need it: Don’t be afraid to ask for help - all students can benefit from extra study assistance. Rest before you get tired: Strange as it may sound, the best kind of rest to get is the rest you get before you get too tired or run-down. Keep perspective: Good grades do not necessarily lead to career success or to personal happiness; your personal qualities have a much greater impact on your career and your connection with others on your happiness.
International Student Health Newsletter June 2012
Where to get help If you are feeling overwhelmed by exam and study pressures, don’t panic - help is available. The University provides a Counselling Service to help students manage any personal and academic concerns. All UWA students can access Counselling Services for free and all information shared is completely confidential. There is also a friendly team on campus called UniAccess that can meet with you on an individual, confidential basis if you wish to disclose a medical condition or disability. UniAccess may be able to provide confidential advice, assist with equipment or accessible parking, or provide alternative exam arrangements. The STUDYSmarter team offer a range of services that can help students improve their study, communication, maths, writing or research skills. You can access their services via drop-ins, consultations, podcasts, workshops and more‌.more information on this can be found on the STUDYSmarter website.
If you find yourself sick before, during or after the exam period, you can see a doctor or nurse at the UWA Medical Centre, located on campus. The Medical Centre provides confidential medical care to students. You can find information on the services available, costs, and how to make an appointment on the Medical Centre website.
International Student Health Newsletter June 2012
Sleeping well Being well rested means that you are better able to function and ensures a more positive studying experience. Below are some tips to help you get a good night’s sleep…
Listen to your body clock. Try to go to bed and get up at the same time every day. Soon this strict routine will help to ‘set’ your body clock and you’ll find yourself getting sleepy at about the same time every night. Avoid using alcohol, other drugs or sleeping pills to help you sleep. These can cause you to sleep less deeply and to wake more frequently. Improve your sleeping environment by making your bedroom feel restful and comfortable. Regular exercise can improve your sleep, but avoid vigorous exercise late in the evening. Allow yourself time to wind down before going to bed. If you are working or studying, stop at least 30 minutes before bedtime
International Student Health Newsletter June 2012
Finally, here is a cheap, quick and easy recipe you can try out at home!
Healthy Spanish Omelette Serves 2 Ingredients 110g onion 80g courgette 1/2 red pepper 1/2 green pepper 2 eggs 110g chopped cooked turkey or chicken (optional)
Method Finely chop all the vegetables and simmer in salted water for 10 minutes, then drain. Beat eggs with a little salt and pepper to taste. Stir in turkey and cooked vegetables. Heat a non-stick pan with a small amount of olive oil and pour in the mixture. Cook until lightly set then turn to brown the second side (or finish under a hot grill if you find this easier). Divide into two portions and serve. That’s all for this edition of the newsletter! Study well, stay safe, keep healthy and happy, and enjoy your vacation break! If you have any feedback about this newsletter or would like to know more about the UWA Health Promotion Unit, visit the Fit For Study website or email healthpromotion@uwa.edu.au.