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Wellbeing

A healthy lifestyle is important to your health and wellbeing. The College of Business and Economics recognises this importance, and supports the efforts of staff to make positive changes to their health and wellbeing, and to maintain these changes.

There are many aspects of health and wellbeing including physical, emotional, social, financial and mental health. The College is committed to promoting positive health for its staff.

In addition to the resources below, and the annual program of events, staff members and immediate families are encouraged to access the University’s Employee Assistance Program (EAP) who offer a choice of counselling and advisory service providers who can help you work through a range personal and work-related issues.

Events

The CBE HR Team are excited to introduce and outline the Staff Wellbeing Program for 2019. We have revamped our program and are pleased to offer you favourites from last year and a range of new and innovative sessions. 

Watch this space for further details on the dates, times and registration process for each of our Wellbeing sessions.

Men’s Health

Men’s Health

For the month of June the CBE Wellbeing Program will focus on the theme of Men’s Health.

You are invited to join our guest speaker from Menslink on Wednesday June 26th from 12pm-1pm (RSM Room 1106) for an informative hour on mental fitness. This session will cover the importance of physical health and its link to managing your mental fitness as well as strategies to cope positively with the challenges that life throws at us including promoting lifelong learning and curiosity.

Whilst this session is for the male cohort of CBE, all staff are welcome to attend.

We look forward to welcoming you to the session.

For additional information relating to men’s health and available support please visit:

Register Now

Technology and Wellbeing

Technology and Wellbeing

Do you feel anxious when you’re not checking your phone or other devices? Do you find it hard to put your phone or other devices away in the evening, and is it distracting you from being present and sharing quality time with family and friends? This month’s CBE Wellbeing program theme is about Technology and Wellbeing.

Technology can be very helpful, and it can often feel like it’s the only way. However technology can have a real impact on wellbeing. It is important to find a good balance so that you can enjoy all the benefits technology affords us, while minimising the detrimental impacts on our health.

You are invited to a session, presented by our Adviser to Staff, Gail Frank, on Wednesday 10 July from 12.30pm-1.30pm in the RSM Seminar Room (room 1106 of Copland Building #24) to help you re-think your relationship with technology, establish healthy strategies to manage digital distraction and understand ways you can make changes to improve your wellbeing. Light lunch will be provided. 

Register Now

Meditation

Meditation

As part of the CBE Wellbeing Program monthly meditation sessions will be run by a qualified practitioner from the ANU Sport and Recreation Association and open to all CBE staff throughout 2019. These sessions are suitable for anyone, regardless of physical condition or previous experience.

Each guided meditation session will be approximately 25 minutes, interspersed with a short sequence of simple dynamic exercises to maintain circulation and comfort. The meditations are done sitting on chairs to ensure an upright but comfortable posture for everyone.

The aim is to develop mindful awareness of breath, physical awareness, feelings and thoughts in the controlled environment. With practice, mindful awareness can be applied beyond the practice into your workday and everyday life. 

Schedule

We will be offering you the choice of two (2) half hour sessions run from 12.30 to 1:00pm; 1:00pm to 1:30pm

All sessions will be held in the RSM Seminar Room (room 1106 of Copland Building # 24)    

Month

Date

March

Wednesday 20th

April

Wednesday 17th

May

Wednesday 15th

June

Wednesday 19th

July

Wednesday 17th

Aug

Wednesday 21th

Sept

Wednesday 11th

Oct

Wednesday 16th

Nov

Wednesday 20th 

Sleep Clinic

Sleep Clinic

For the month of August the CBE Wellbeing program will focus on the theme of rest, relaxation and sleep. Good sleep is vital for your health, but it can be hard to get when life is busy, and sleeping problems are common. This month we encourage staff to consider some of the resources below as we progress towards the end of the year and a well-earned break over the holidays.

ANU relaxation resources

There are many online sources of information relating to relaxation and organisations such as Sleep Health Foundation and the Australian government’s healthdirect, who have plenty of information and access to audio tracks. You can also download sleep monitoring apps onto your smartphone that can help you monitor and improve your sleep (search for it in your app store).

As this month’s theme is about rest and relaxation this is also a timely reminder about the importance of taking a break; leave is important for wellbeing so it is recommended that staff review their leave balances in HORUS and put in place some planned leave in consultation with their supervisor.

Leave provisions in the ANU enterprise agreement may be found here: https://services.anu.edu.au/human-resources/enterprise-agreement/33-leave-provisions

Those in attendance will receive a free gift of sample sleepy time teas. 

R U OK Day

R U OK Day

For the month of September the CBE Wellbeing Program will focus on the theme of R U OK? CBE will be hosting a morning tea to highlight R U OK Day which is all about inspiring that simple but important question “are you ok?”

R U OK is a national suicide prevention charity dedicated to encouraging and empowering everyone to ask “are you ok?” of anyone struggling with life. 

We encourage staff to look out for each other by taking the time to have regular, meaningful conversations.  

Starting these conversations at work will help us:

  • Make a real difference to those among us who might be going through a tough time
  • Provide a safe and healthy workplace (our legal responsibility)
  • Connect staff who need some support with the ANU Employee Assistance Program

For more information about how you can start a conversation and support someone who might not be OK, see the R U OK website.

Remember: A conversation could change a life.

World Mental Health Day

World Mental Health Day

World Mental Health Day is on October 10. It is a day for global mental health education, awareness and advocacy. Did you know that 1 in 5 Australians are affected by mental illness, yet many do not seek help due to stigma (https://1010.org.au/). As part of the World Mental Health Day CBE will be contributing to shedding a more positive light on mental health.

Over the month of October keep an eye out in the staff tea lounge (Level 3 CBE Copland Building) for fun activities that you can participate in with colleagues and friends – maybe a tricky puzzle, mindful colouring in, word searches, Sudoku and crosswords and even a morning of classical music.

Stress Management

Stress Management

In the month of October the CBE Wellbeing Program theme is Mental Health. As part of this topic we are looking at stress management and mental health in the workplace. Watch this space for more information to promote an understanding of common stress triggers in the workplace as well as strategies and resources to support staff. Keep an eye out for free CBE stress balls.

Useful Resources:

Sun safe

Sun safe

In the month of November, as we head into Summer, the theme of the CBE Wellbeing Program will be sun safety. We will be inviting a guest speaker who conducts research into skin cancer to talk.

Did you know that Australia has one of the highest rates of skin cancer in the world. In Canberra sun protection is required for part or most of each day between August and May and the Cancer Council recommends that outdoor activities be minimised if possible between 11am and 3pm during the summer/daylight saving period of the year, this is when UV levels peak in Canberra. Fortunately, being SunSmart is a simple and effective way to reduce your risk of developing skin cancer (https://www.cancer.org.au/preventing-cancer/sun-protection/).  

To know when sun protection is required each day in Canberra you can download the free Sunsmart App onto your Smartphone (search for it in your app store).

10 myths about sun protection

Below are 10 myths about sun protection – check your knowledge and see how many you get right!

  1. Sun damage is not possible on windy, cloudy or cool days.
  2. A fake tan darkens the skin, protecting skin from the sun.
  3. Sunscreen is not necessary when using cosmetics with SPF.
  4. People with olive skin are not at risk of skin cancer.
  5. You can stay out longer in the sun when you are wearing SPF50+ than you can with SPF30+.
  6. Plenty of sun exposure is required to avoid vitamin D deficiency.
  7. You don’t have to be concerned about skin cancer because if it happens you will see it, and it is easy to treat.
  8. Only sun seekers get skin cancer.
  9. If you tan but don't burn, you don't need to bother with sun protection.
  10. You can’t get burnt in the car through a window.

Visit the Cancer Council Website - 10 myths about sun protection to find out the answers and read more information about each myth.

Financial Wellbeing

Financial Wellbeing

In response to staff feedback the CBE Wellbeing Program would like to provide resources that staff can access to increase their financial fitness. Financial wellbeing and confidence is important, so as well as the information provided below, CBE HR has a small resource library staff can access. Drop by the HR Office to borrow one of the two books we have available for two (2) week intervals. We have the following books available:

  • How Much is Enough?: Making Financial Decisions that Create Wealth and Wellbeing by Arun Abey
  • The Barefoot Investor for Families by Scott Pape

Explore more in-depth information through these useful links:

Managing your money

Superannuation

Financial Planning and Crisis Support

Winter tips

Winter Hydration and Nutrition Tips

The winter months can provide a challenge to maintaining a healthy lifestyle. As the temperature drops, it’s tempting to abandon our healthy eating habits and exercise regimen for comfort food and huddling indoors. However, keeping well-nourished is important to keep our immune system firing and to ward off winter bugs. Following these tips can help you stay healthy through winter.

  • Eat plenty of fruit and vegetables. Fruits and vegetables contain antioxidants, vitamins and minerals which can boost your immune system. Fruits and vegetables that are in season such as apples, carrots, cauliflower and potatoes are great for hot stewed fruit or soups and casseroles – perfect warming foods for a cold winter’s day.

  • Zinc: Found in lean meats and poultry, seafood, dairy and wholegrains. Zinc increases the production of white blood cells which work to destroy invading bacteria and therefore can assist in fighting infection. The current recommendations for zinc is 8mg/day for women and 14mg/day for men.

  • Probiotics: A large proportion of your immune system is located in your digestive system. Probiotics are healthy bacteria that live within your gut and help to keep the digestive system free from nasty bacteria which can lead to illness and infection. Yoghurt is a good source of probiotics and contains live cultures such as Lactobacillus Bulgaricus. Alternatively, probiotics are now also available in capsule form from most pharmacies.

  • Keep hydrated. Even when it’s cold out, you still need to drink 6-8 glasses of fluid each day. Water is a major nutrient required by the body, accounting for around 60% of our body weight, and 78% of our brain weight! The main roles of water include metabolism and transportation of nutrients, body temperature control, digestion, excretion of waste products, lubrication of joints and cartilage. Furthermore, water intake can also contribute to skin integrity and is one of the most important nutrients for maintaining clear, supple skin. Whilst it might be surprising, during the winter months, individuals can be substantially more at risk of dehydration than in the warmer months. The outcomes of even mild dehydration can include a loss of concentration, fatigue, weakness, irritability and constipation. Although, it is commonly stated that 2 litres of water per day is all that is recommended, often needs are higher for most individuals, particularly in those who exercise. However, don’t think that you can only drink buckets of water to stay hydrated; tea, coffee (in limited amounts, particularly if you are caffeine sensitive or iron deficient), broths and soups, vegetable juice (keep fruit juice to a minimum) can all help contribute to your fluid intake.

  • Enjoy some sunshine. The shorter days in winter mean we get less exposure to the sun, which can lead to a drop in serotonin. This drop can affect our mood and we may be more inclined to reach for high calorie comfort foods to make us feel better temporarily. Try spending some time outdoors in your lunch break.

  • Keep active. Rug up for a walk outside or find an indoor sport or exercise class you enjoy. Increase your incidental exercise by taking the stairs instead of the lift or parking further away from your destination.

References:

Further reading:

Sustainability Tips and Giveaway:

To help you keep hydrated this winter (and avoid using single-use plastics) you can collect your free CBE water bottle from the HR Office (note there are a limited number so it is first come, first serve).

Remembering a warm cup of tea or coffee counts towards hydration. Every half an hour as much as 50,000 take-away cups in Australia are wasted and end up in a landfill. And did you know that with the disposable cups thrown away every year only by the ANU community we could circle the whole Lake Burley Griffin? For ANUgreen, that was reason enough to declare a war on take-away cups and try to reduce the number of them headed for landfill.

ANUgreen has introduced their own new KeepCups. When using a KeepCup, you will contribute to the preservation of the environment, but also save some money, as many cafés are now offering a discount and specials if you bring your own cup.

We are getting on board and giving away a limited number KeepCups. Get in quick to the CBE HR Office.

Note conditions apply to giveaways: One per person, either an ANU water bottle or ANU KeepCup.

You can also think of purchasing a KeepCup and join the reuse revolution. Atticus Coffee downstairs in CBE Building 26C sells KeepCups with a free coffee when you purchase a KeepCup. ANUgreen (https://services.anu.edu.au/news-events/buy-your-keepcup-and-help-to-protect-the-environment) also has their range of KeepCups available for purchase from:

  • Biginelli's, School of Music
  • Gods Café, Hedley Bull Building
  • Little Pickle, Robertson Building
  • Vanilla Bean, JCSMR
Back Care

Back Care

For the month of April the CBE Wellbeing Program will focus on the theme of Back Care. In response to staff feedback, we will be promoting the important issue of back health, making people aware of the causes of back pain and ways to support the health of your back.

Undertaking office work often means we are sitting for long periods of time. Whilst ANU provides ergonomic work spaces as well as software to remind us to take a break, stretch and move, we often get focussed on what we are doing and forget to move around and change positions.

Did you know that sitting for long periods trains your body not to support itself properly, and movement throughout your workday not only helps reduce the constant load on tissues that support the spine, but also maintains the health of your brain. ‘When any of the vertebrae in your spine move, sensors situated in the tissues supporting the spine fire off messages to constantly notify the brain where the body is in space. This barrage of nerve impulses sent up to the brain comprises 90% of the messages stimulating (and therefore preserving the health of) the brain. Regularly moving your spine is vital for both mental and physical health. So, in addition to the stress and damage on your back, long periods of stasis mean that the messages that are usually sent to the brain do not get there.’(Source Canberra Spinal Centre – For more information visit - https://spinecentre.com.au/4-easy-ways-to-improve-your-posture/).

ANU Injury Prevention Advice:

Flu Shot

Flu Shot

The ANU Wellbeing Program provides annual free flu vaccination to staff. Please see below for full details on ANU Staff Flu Vaccinations for 2019.  

About the influenza vaccination:

The best time to get the flu shot is early autumn to allow time to strengthen your immunity before the flu season starts. The influenza vaccination can prevent illness in about 50 to 60% of healthy adults under the age of 65, this percentage does vary year by year. While most people who get the flu recover without lasting effects, the flu can be very serious for some people and cause hospitalisation or even death. It is not possible to predict who will be severely affected. The flu vaccine both reduces your chances of getting the flu, and may reduce the severity of the symptoms, it is therefore recommended staff consider having the vaccination (http://www.ncirs.org.au/ncirs-fact-sheets-faqs/influenza-vaccines-australians).

There are simple steps to assist reducing the transmission of the influenza virus such as practising cough etiquette (covering the nose and mouth with a tissue or elbow when coughing or sneezing) and washing hands before eating (http://www.ncirs.org.au/ncirs-fact-sheets-faqs/influenza-vaccines-australians). 

ANU Staff Flu Vaccinations for 2019

Although the ANU free flu clinics have now finished, the pharmacy on campus is offering flu vaccinations for $24.95. 

The ANU is pleased to provide free flu vaccinations to staff this year.

Appointments are now available to be booked online immediately with the first appointment available on Tuesday 2 April 2019 at the National Health Co-op on campus.

Please note that appointments will only be made available one (1) week in advance. Once you have booked your appointment online, you will receive a confirmation email within 24 hours.

If you do not already have an Appointuit login or your previous login is inactive/disabled, please follow these steps:

  1. Please book online via the Appointuit Online Portal or via your smartphone by downloading the Appointuit App for iOS or Android.
  2. Choose “I am new to this practice”
  3. Select “I have not used Appointuit before to log in to another practice”
  4. Select your preferred location  - “ANU – Staff and Students Only”
  5. Click “I accept”
  6. Select your choice of session based on these currently available dates: 
    • 2 April 2019  from 0900 until 1230 and 1330 until 1600
    • 3 April 2019 from 1330 until 1630
    • 4 April 2018 from 1330 until 1630
    • 5 April 2018 from 1330 until 1630
    • 9 April 2018 from 0900 until 1230 and 1330 until 1600
    • 10 April 2019 from 1330 until 1630
    • 11 April 2019 from 1330 until 1630
    • 12 April 2018 from 1330 until 1630
    • 16 April 2018 from 0900 until 1230 and 1330 until 1600
    • 18 April 2019 from 1330 until 1630 

 7. Provide your personal details

If you are an existing patient or a new patient of the National Health Co-op and you have set up an Appointuit login, please follow these steps:

Please book online via the Appointuit Online Portal or via your smartphone by downloading the Appointuit App for iOS or Android.

  1. Once logged in Choose “Next available with any practitioner”
  2. Select your preferred location  - “ANU – Staff and Students Only”
  3. Select “Myself”
  4. Select “Flu Clinic – ANU - 15 mins”
  5. Select your choice of session based on the currently available dates.

If you have any issues with making this booking online, please phone the National Health Co-op on 6178 0400.

To receive your vaccination you must present your University staff ID card to identify yourself as an ANU staff member and provide your Medicare card at the time of your vaccination.

Flu vaccinations will be administered at the Health and Wellbeing Building by the National Health Co-op Clinic on campus, located on Level 2, Building 156, Joplin Lane (Kambri Precinct).

Parenting

Parenting

For the month of March the CBE Wellbeing Program will focus on the theme of parenting. Children don’t come with an owner’s manual, but sometimes we wish they did. This session will provide support and guidance, insights and relevant strategies.

All CBE staff are invited to a session that will share with you information on where you can access support to manage the important transition to parenthood as well as managing the challenges that inevitably come from juggling a busy work schedule with the important role of raising our children.

The session will be held on Wednesday the 20th of March from 9.30am-10.30am in the CBE Tea Lounge. Light refreshments will be provided.  

Updated:   28 March 2018 / Responsible Officer:  CBE Communications and Outreach / Page Contact:  College Web Team